Power foods for Healthy Living - and free recipes 

Want to feel stronger, have more energy or maybe lose some weight?  Especially as we move into middle age - and beyond - what we add to our diets may be as important as what we cut out. 

Mo Kiefert, a 70-something author, fitness fanatic, and fantastic cook, offers these tips and recipes for foods we should be eating often to help keep our bodies in top form. 

Apples seem to be more effective than other fruits and vegetables in fighting lung disease - one study shows even smokers are less likely to develop emphysema and bronchitis when they eat lots of apples.  And apples provide boron, a mineral believed to boost our ability to stay alert and reduce the risk of osteoporosis. 

Avocados may protect against heart attacks by providing plenty of fiber, vitamins C, B6 and folate to neutralize homocysteine.  They are high in fat - but most of the fat is unsaturated.  

Beans - pinto, lima, white, black - they all provide the protein, antioxidants and fiber that may help prevent colon cancer.  Some studies also indicate a protein-rich diet - from plant sources like beans - can decrease blood pressure and that “bad” cholesterol.  Two to four servings of beans per week seems to be the recommended amount.

Blueberries are brain food and more.  They seem to protect cells from damage and may decrease brain damage from stroke or the effects of Alzheimer’s or dementia.  Blueberries rated best among 40 fruits and vegetables studied for level of antioxidants to fight disease and may be particularly helpful in fighting prostate cancer. 

Cabbage protects against cancer.  The American Association for Cancer Research says research shows women eating cabbage or sauerkraut four or more times a week are 74% less likely to develop breast cancer.   

Cherries are mother nature’s pain relievers.  Arthritis sufferers may find cherries produce a natural pain relief for acute inflammation by reducing the amount of c-reactive protein (CRP) the body produces.

Eggs are a good source of lutein which may help prevent age related macular degeneration - a serious eye condition.  They are low in saturated fat - but high in cholesterol, although some research indicated eggs contain an ingredient that slows cholesterol absorption.

Flaxseed has been shown to have value in protecting against heart disease.  The high fiber content may help keep us regular, and they may also ease inflammation and improve our moods. 

Grapes are another heart healthy food - The Mayo Clinic reports red grapes may reduce the risk of blood clots, lower bad cholesterol, help to maintain healthy blood pressure and prevent damage to the blood vessels of the heart.  Go grapes!

Mangoes are a super food for fiber and carotenoids which appear to fight cancer.

Peanut butter can improve glucose and insulin stability and is a good source of fiber - al that means it may protection us against diabetes and heart disease - and keep our systems regular.  One tablespoon a day is plenty - peanut butter is high in calories and fat.

Salmon is a source of omega-3 fatty acids which may help preserve bone density.  Simon or other cold-water fish like sardines, tuna and mackerel may also reduce blood pressure, lower cholesterol and help prevent heart disease.  Oh yes, and adding fish to our diets may also fight prostate cancer, depression and even reduce arthritis pain.  Just don’t overdo a good thing - mercury levels in some fish suggest moderation may be important.

Tomatoes eaten regularly seem to decrease the risk of prostate cancer by up to 35% - and a University of Illinois study found that men already diagnosed with prostate cancer lowered their PSA levels by 20% when they ate tomato sauce every day for three weeks.

Walnuts provide those omega-3 fatty acids which may reduce the risk of heart disease and high blood pressure.  Research on Japanese men and women eating a handful of walnuts each day found they lowered their “bad” cholesterol up to 10%.  Moderation is important here too - nuts are high in fat and calories.

Watermelons may seem like fun food but they contain loads of lycopene which helps fight prostate cancer.  Watermelon may also keep plaque from accumulating in our arteries, reducing the risk of heart attack.

Whole grains like oats, whole wheat, brown rice, and bulgur protect the body and help prevent overeating.  A University of Minnesota study showed that three servings daily reduce the risk of heart disease, stroke and diabetes by about 30%. 

And don’t forget these flavor boosters -

Chili peppers help us burn calories and may also suppress appetite.  Hot peppers also clear the sinuses - you knew that already didn’t you?  Try small amounts at first - they provide vitamins C and A and other antioxidants but they can also provide a powerful punch.