The Top 5 Beauty Foods

We all know the right foods can boost brain power and affect our moods, and we recently learned the ones that can help us live longer. But have you ever thought about how what you put in your mouth shows up your face (beyond that whole pizza/acne myth). Here, dietitian Jae Berman dishes out how you can truly eat your way to better skin:

1. Vegetables: Think green and orange foods (spinach, carrots, sweet potatoes, citrus). They contain the antioxidant vitamin C which facilitates cell turnover and aids in collagen production. Carrots also contain vitamin A which, combined with the C, helps increase the skin's natural sun protection—and they help prevent breakouts by getting rid of dead skin cells.

2. Berries: The flavinols in cherries, blackberries, blueberries, and raspberries (and in dark chocolate!) act as an antioxidant and improve skin texture, leaving it soft and smooth.

3. Fish: Skip the facial and eat fish two to three times a week. Salmon contains omega-3 fatty acids—an anti-inflammatory that fights puffiness, redness, and irritation. Even canned tuna has benefits: It battles wrinkles with Selenium, a mineral that preserves the elastin in the skin, which keeps it tight.

4. Nuts: They make quick, easy snacks and just a handful does a lot of good. Almonds help protect skin from UV light because they contain high levels of antioxidant vitamin E. Walnuts contain omega-3 fatty acids and act as an anti-inflammatory, just like fish.

5. Oils: One of Cleopatra's ancient beauty secrets—olive oil. It's high in antioxidants and keeps skin supple. And flaxseed oil contains omega-3 fatty acids, just like fish, and offers all the same benefits.



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SLU Dietitian Names Top Five Holiday Foods

ST. LOUIS -- 'Tis the giving season so treat yourself to holiday goodies that are good for you.

McDaniel selected nuts as one of the holiday season's top five power foods.

"Some of the tastiest treats of the season pack a powerful nutritional wallop," said Jennifer McDaniel, a registered dietitian and director of undergraduate programs in nutrition and dietetics at Saint Louis University.

"We tend to associate certain foods with the holidays, but they're so nutritious we should include them in our everyday diet."

Here are McDaniel's top five power foods for your holiday munching:

Cranberries: High in vitamin C, cranberries contain more disease-fighting antioxidants than most other berries. Because of their high acidity, they store easily and can keep in your refrigerator for up to two months. Substitute dried cranberries for raisins when you bake, sprinkle them over a salad or throw a handful in trail mix. Add fresh cranberries to your favorite muffin or pancake recipe. Combine fresh cranberries with diced apples, cinnamon, lemon juice, crushed pecans and sugar for a pie or cobbler filling that is the perfect blend of sweet and tart favors.

Cinnamon: About a half a teaspoon of cinnamon a day lowers the blood-sugar levels in patients who have type 2 diabetes and reduces bad cholesterol, some studies show. Cinnamon also may help stop the growth of bacteria. Add this spice to your morning coffee, hot chocolate, hot breakfast cereal or apple cider. Shake some in pancakes, muffins or waffle batter. And sprinkle a dash of cinnamon on yogurt or winter comfort foods, such as stew or chili.

Nuts: Evidence is mounting that nuts help control your weight and decrease your risk of cancer, heart disease and diabetes. Nuts and seeds are a great source of protein, fiber and monounsaturated fats, which are important for heart health. Walnuts provide essential omega-3 fatty acids, which carry numerous health benefits. Add nuts and seeds to homemade trail mix or granola, use them to zip up chicken or tuna salads, combine in baked goods or sprinkle some in your salad for a healthy crunch. Caveat: because nuts are high in calories -- one ounce contains about 150 calories -- a small serving goes a long way.

Red wine: Appropriately colored for the season, red wine is a particularly rich source of antioxidants. Resveratrol, found in grape skins and seeds, increases HDL cholesterol and prevent blood clotting. Flavonoids also helps prevent blood clots and plaques from forming in arteries. As you celebrate the season, enjoy a glass or two, but remember moderation is the key.

Pomegranates: Credit a couple of antioxidants for giving pomegranate seeds their rich ruby red Christmas color. Pomegranate juice may have two or three times the antioxidant power of green tea or wine. Early research shows that pomegranate juice may help reduce cholesterol and possibly bring down blood pressure. Pomegranates can be a messy food to prepare, so open them over a large bowl of ice water. The pulp floats to the top and the seeds to the bottom. Sprinkle the seeds on salads, into batters or on breakfast cereals. Use the juice in a smoothie or salad dressing.

McDaniel said adding these foods to our eating routine is a way to extend the sparkle of the season long after the Christmas tree has come down.

"These five foods are natural nutrient powerhouses," McDaniel added. "Finding a way to incorporate those foods into our everyday eating patterns can help us enjoy the holidays year round."

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Tami Best: Nuts can improve health

Nuts offer a power house of nutrition. They are rich in protein, fiber, powerful antioxidants such as vitamin E and selenium, plant sterols and omega 3 fatty acids.

These nutrients have been shown to promote heart health. The FDA approved the following health claim:

"Scientific evidence suggests, but does not prove, that eating 1.5 ounces per day of some nuts as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease."

The "some nuts" include almonds, hazelnuts, peanuts, pecans, pine nuts, pistachios and walnuts. These nuts each contain less than 4 grams of saturated fat per serving, making them a more heart healthy choice.

In addition to reducing the risk for heart disease, eating nuts daily as part of a Mediterranean diet can reverse metabolic syndrome. Metabolic syndrome is combination of symptoms including high blood pressure, high blood sugar, high cholesterol and belly fat, which increases your risk for heart disease and type 2 diabetes.

The Mediterranean diet is rich in fresh fruits and vegetables, whole grains, nuts, seeds, legumes, seafood, yogurt, olive oil and small amounts of wine. For more information on following a Mediterranean diet, go towww.oldwayspt.org/med_pyramid.html.

Researchers at Columbia University in New York found that including nuts in your diet daily may lower risk for Alzheimer's disease.

Moderation is key to enjoy the full health benefits of nuts. One ounce of most nuts provides between 160 to 200 calories. One ounce is about 47 pistachios, 30 peanuts, 24 almonds, 20 cashews, 14 walnuts, 20 pecan halves or 11 macadamia nuts. To promote portion control, consider adding them to cereals, yogurts and other foods rather than eating them by the handful.

Chestnuts are the only nut rich in vitamin C. Their higher water content compared to other nuts makes them much lower in calories, only 54 calories per ounce. Keep them refrigerated as they would spoil if left out in a bowl like other nuts.



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10 Tips to healthy grocery shopping

When going to the grocery store people are faced with an array of options, yet many are filling their shopping carts with boxed goods from the freezer section or other aisles. Many people in the Bay Area live a commuter lifestyle making it hard for them to find time to cook, resulting to the quick fix from pre-made food. While at the same time, people are complaining that they are gaining weight and are low on energy. Little do they know the food they eat could be the cause of their problems. As the saying goes, “you are what you eat.” In order to feel healthy people need to eat good foods. To start let’s go over 10 tips to healthy grocery shopping and if you are still confused contact your local Health Coach.


1. Have a wide variety of color in your basket with fresh fruit and vegetables. Here are a few benefits from a colorful basket:
• Greens are rich in calcium, magnesium, iron, zinc, Vitamin A, C, E, fiber folic acid.
• Reds reduce free radical damage; support the heart, and memory function.
• Oranges are rich in beta-carotene, Vitamin C and support the eyes.
• Yellows improve circulation and immune system.
• Whites are like the natures pharmacy. They have anti-viral and anti-bacterial chemicals and also reducing blood pressure and LDL cholesterol.
• Blues and purples are powerful antioxidants that prevent early signs of aging and heart disease.

2. Mix up different textures. Here are some examples:
• Crunchy – nuts, seeds, apples, carrots
• Light – leafy greens
• Creamy – avocados, mashed sweet potatoes

3. Purchase local or organic. Look at the sticker on the produce and if it starts with #9 it’s organic. It can be costly purchasing organic, therefore the option of buying locally. Look for California grown produce or shop Oakland’s farmer’s market. Options are:
• Grand Lake Saturdays 9am – 2pm
• Jack London Square Sundays 9am – 2pm
• Old Oakland Fridays 8am – 2pm
• Oakland East Sundays 10am – 2pm
• Kaiser Farmers Market Fridays 10am – 2pm

4. Add at least one sweet vegetable to fulfill that sweet tooth. Some examples are:
• Sweet potato
• Carrot
• Onion

5. Purchase whole grains. Whole grains are an excellent source of essential enzymes, iron, dietary fiber, Vitamin E and the B-complex vitamin. Some examples are:
• Brown rice
• Quinoa
• Oats
• Millet

6. Purchase condiments. Not everyone in the family likes the same flavors. By introducing condiments to their family they can personalize their meal without having to cook 3 different dishes. Some examples are:
• Turmeric
• Chili flakes
• Sea salt
• Tamari soy sauce
• Dulse flakes

7. Add healthy protein whether it animal, bean or soy. Some tips are:
• For animal try to get organic and free range. Portion should be the size of your palm.
• For beans try to use the smaller beans as they are easier to digest like adzuki and mung.
• For soy try tofu or tempeh.

8. Cook with good oils. Some tips are:
• Purchase cold pressed and unrefined oils.
• For low cooking temperatures cook with olive or sesame oil.
• For high cooking temperatures cook with coconut or grape seed oil.

9. Make sure to read the labels and not just by what it says on the front of the box. Watch for ingredients that are unclear. Especially watch for processed sugar in the ingredients. They use many names these days. To name a few see below:
• High fructose corn syrup
• Molasses
• Corn starch
• Dextrose
• Fructose

10. Be cautious of portions. The more purchased the more there is to eat. Only buy what is needed. It’s better to eat more fresh foods then boxed goods.