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A Healthier Cocktail
Shrimp cocktail that is. Ecofish’s Certified Organic White Shrimp, named for their white shells, are low in calories and fat (100 calories and 2 g fat per 10-piece serving) like other varieties of shrimp but have 30% less cholesterol, thanks to special feed. And they contain no antibiotics, hormones, or preservatives. To find stores in your area that sell them, visit ecofish.com.
FOOD WATCH: jicama
Jicama (HE-kuh-muh) is a Central American root vegetable that looks like a potato or turnip but is juicy and slightly sweet. You can slice it and eat it raw, or boil it till soft. One cup has 49 calories, 6 g of fiber, and a hefty dose of vitamin C. For a tasty salad, cut 1 large jicama into matchstick-size pieces; toss with 2 mangoes, sliced into thin strips; 1 small red onion, thinly sliced; 1 jalapeño, finely minced; ½ cup chopped cilantro; juice of 2 limes; salt and pepper. Makes 4 servings. Look for jicama in the produce section of supermarkets.
Jicama (HE-kuh-muh) is a Central American root vegetable that looks like a potato or turnip but is juicy and slightly sweet. You can slice it and eat it raw, or boil it till soft. One cup has 49 calories, 6 g of fiber, and a hefty dose of vitamin C. For a tasty salad, cut 1 large jicama into matchstick-size pieces; toss with 2 mangoes, sliced into thin strips; 1 small red onion, thinly sliced; 1 jalapeño, finely minced; ½ cup chopped cilantro; juice of 2 limes; salt and pepper. Makes 4 servings. Look for jicama in the produce section of supermarkets.
Family Secrets: A Juicy Juice
Do your kids love apple juice? Then pick the cloudy version. In a recent study, Polish scientists determined that unfiltered apple juice contains four times more disease-fighting antioxidants than the clear, purified kind does. Look for brands with 100% apple juice that you can’t see through, such as Odwalla or R.W. Knudsen.
Do your kids love apple juice? Then pick the cloudy version. In a recent study, Polish scientists determined that unfiltered apple juice contains four times more disease-fighting antioxidants than the clear, purified kind does. Look for brands with 100% apple juice that you can’t see through, such as Odwalla or R.W. Knudsen.
Burn OffSugar
Of course, the healthiest choice is always whole-grain breads over white, but if you have a craving for a slice or two of the refined version, toasting it makes it healthier, according to a U.K. study. When participants ate bread that had been frozen, thawed, and toasted, their blood sugar rose 39% less than it did when they consumed fresh slices. Both freezing and toasting worked on their own, too, reducing glycemic response (how quickly food elevates blood sugar) by at least 26% each. It could be that these processes chemically alter starch and prevent it from breaking down into sugar, say the researchers. Store your loaves in the freezer and let slices defrost overnight at room temperature before toasting.
Of course, the healthiest choice is always whole-grain breads over white, but if you have a craving for a slice or two of the refined version, toasting it makes it healthier, according to a U.K. study. When participants ate bread that had been frozen, thawed, and toasted, their blood sugar rose 39% less than it did when they consumed fresh slices. Both freezing and toasting worked on their own, too, reducing glycemic response (how quickly food elevates blood sugar) by at least 26% each. It could be that these processes chemically alter starch and prevent it from breaking down into sugar, say the researchers. Store your loaves in the freezer and let slices defrost overnight at room temperature before toasting.
Indulge In Cheese.
A Swedish study found that women who eat two servings of full-fat dairy products have a 13% to 34% lower risk of colon cancer than those who only opt for low-fat versions.
A Swedish study found that women who eat two servings of full-fat dairy products have a 13% to 34% lower risk of colon cancer than those who only opt for low-fat versions.
A Calcium-Packed Veggie
For all their virtues, most vegetables aren’t good sources of calcium—they either contain very little or have compounds that prevent your body from absorbing the bone-building mineral. One tasty exception: Chinese cabbage. A study at Purdue University found that just ½ cup cooked packs 239 mg of calcium, and your body can absorb 95 mg worth—just a milligram shy of the amount you get from a cup of milk. If you’re not sure how to cook Chinese cabbage, no worries. Celebrity chef Jamie Oliver, author of the new book Cook with Jamie, offers this mouth- watering—yet exceedingly easy—recipe: Wash 1 head of Chinese cabbage, and remove the outer leaves, roll them up cigar-style, and finely slice them. Heat olive oil in a large pan or wok on high, and add the cabbage. Cook for 4 minutes, stirring frequently. Cut the remaining cabbage in half, discard the core, and finely slice it. Add it to the pan, stir-fry 1 more minute. Add 4 ounces of Worcestershire sauce and salt and pepper to taste; cook another 4 minutes until it has softened. Remove from the pan, and toss in a little butter.
For all their virtues, most vegetables aren’t good sources of calcium—they either contain very little or have compounds that prevent your body from absorbing the bone-building mineral. One tasty exception: Chinese cabbage. A study at Purdue University found that just ½ cup cooked packs 239 mg of calcium, and your body can absorb 95 mg worth—just a milligram shy of the amount you get from a cup of milk. If you’re not sure how to cook Chinese cabbage, no worries. Celebrity chef Jamie Oliver, author of the new book Cook with Jamie, offers this mouth- watering—yet exceedingly easy—recipe: Wash 1 head of Chinese cabbage, and remove the outer leaves, roll them up cigar-style, and finely slice them. Heat olive oil in a large pan or wok on high, and add the cabbage. Cook for 4 minutes, stirring frequently. Cut the remaining cabbage in half, discard the core, and finely slice it. Add it to the pan, stir-fry 1 more minute. Add 4 ounces of Worcestershire sauce and salt and pepper to taste; cook another 4 minutes until it has softened. Remove from the pan, and toss in a little butter.
