68 www.AZFoothills.com

68 Healthy Food_Layout 1 7/12/12 2:49 PM Page 68

August 2012 / ARIZONA FOOTHILLS 69

GOODAre nuts too fatty or are they a vital food?

Should eggs be a part of one’s everyday diet?Knowing which foods are most healthful can be

overwhelming. Read on as local nutritionexperts reveal which good-for-you ingredients

to add to your daily diet—plain and simple.

BODYDOES A

Story by Melissa Larsen

68 Healthy Food_Layout 1 7/12/12 2:49 PM Page 69

70 www.AZFoothills.com

dinner?What’s for

Well, read on. Michelle Gorman, health promotions executive of BlueCross Blue Shield of Arizona, and Dr. Andrew Weil, acclaimed author,professor, and founder and director of the Arizona Center for IntegrativeMedicine at University of Arizona Health Sciences Center, share theirpicks for the most healthy, nutrient-packed foods (in no particular order).

Salmon. Due to its heart-healthy Omega-3 fatty acids, itis recommended to eat salmon twice a week. Salmon alsoboasts protein, is a good source of iron, is low in saturatedfat and is easy to prepare. Try it atop a leafy green salad orcovered in salsa, Gorman suggests.

Beans. “Beans are loaded with insoluble fiber, can helplower our cholesterol and are a good low-fat source of protein and carbs,” Gorman says. She recommends threeweekly cups of beans.

Mushrooms. Mushrooms are a good protein source and contain polysaccharides that enhance immune system function. However, Dr. Weil recommends limitingyour intake of cultivated white or “button” mushrooms(including portobello and crimini mushrooms) and nevereat them raw. “Instead, explore the taste of more exoticvarieties such as shiitake and enokidake,” he says. Addthem to soups, stews or salads.

Sweet potatoes. “They are delicious, and they reallylead the pack with vitamin A content,” Gorman says.

Nuts. Nuts have gotten a bad rap because they are high in fat; however, they are heart-healthy and high in fiber.“My favorites are cashews, almonds and walnuts,” Dr. Weilsays. Due to nuts’ fatty nature, though, Gorman says to beaware of portion size. For example, 23 almonds equals asingle serving—a reasonable 160 calories.

Spices. “Turmeric, cinnamon and ginger add flavor aswell as unique health benefits to meals,” Dr. Weil says.

Green tea. In addition to promoting healthy metabolismand lowering the risk of heart disease, green tea haspolyphenols called catechins that possess anti-cancer activity.

Quinoa. Though it was once available in only specialtyhealth-food stores, this whole grain can now be found justabout anywhere. It contains more protein than any othergrain and is easy to prepare, Gorman says. It can be eatencold or warm, with fruits or veggies, mixed into salads andeven enjoyed for breakfast with some fruit, walnuts, cinnamon and brown sugar.

Berries. These nuggets of nutrition—blueberries, in particular—are loaded with antioxidants and cancer-fighting phytochemicals. Bonus: They are low in calories.

Eggs. “They have the highest quality of protein than any other food,” Gorman says. “There have been studiesthat show if you eat eggs at breakfast, you may eat fewer calories during the day.” Eggs are high in vitamin B12 and are a natural source of vitamin D.

Fat-free plain Greek yogurt. It is high in protein and an excellent source of calcium. Like regular yogurt,the Greek variety has active live cultures that aid thedigestive track. In addition to being eaten solo or toppedwith fruit, Greek yogurt can be used as a dip with veggiesor a substitute for other creamy white ingredients in some recipes.

Kale. “Kale is one of the healthiest veggies on the planet to add to the diet,” Gorman says. One cup of kale offers more than a day’s worth of vitamin A. This former plate garnish is an excellent source of vitamin Cand potassium.

Broccoli. This cruciferous veggie, which is available year-round, is rich in vitamin A, vitamin C and fiber. “Itcontains phytonutrients that may enhance health andreduce the risk of cancer if eaten regularly,” Dr. Weil says.

68 Healthy Food_Layout 1 7/12/12 2:50 PM Page 70

August 2012 / ARIZONA FOOTHILLS 71

With so many fancy-schmancy blenders on store shelves, it is no wonder that juicing is all the rage. But is pulverizing your beets andbananas really a good idea?

PROS: “It can be a fun way to add fruits and veggies in your diet,” Gorman says. “I think there isa place for juicing.” Plus, juicing can expose peopleto fruits and veggies—like kale and other leafygreens—that they might not have otherwise tried.

CONS: “Juicing can be a good way to increase your intake of fruits and vegetables but does nottake the place of eating the five to nine servingsrecommended to optimize health,” Dr. Weil says.He also notes that juicing raw vegetables can takeaway healthful fiber and stresses the importance of drinking homemade juice within an hour ofpreparation, as it can have potentially harmfulmicrobes upon air exposure. Plus, Gorman says,calories can quickly swell when using large quantities of fruit.

The Skinny on Juicing

A HEALTHY HANDFULEating healthy doesn’t mean limitingyourself to home-cooked meals. Hereare five Valley restaurants that provedining out can also mean dining well.

Seasons 52 On the menu at this Biltmore FashionPark eatery, nothing is more than 475 calories,and each dish is created using natural cookingtechniques and fresh ingredients. Seasons 52’smost genius move is its selection of MiniIndulgences, divine desserts that are served in a shot glass. Just a few bites of carrot cake orchocolate-peanut butter mousse satisfy a sweettooth without piling on the pounds. www.seasons52.com.

True Food Kitchen Dr. Andrew Weil collaboratedwith Fox Restaurant Concepts to create thishealth-focused restaurant, located at BiltmoreFashion Park and Scottsdale Quarter. Whilemenu items, like the popular Tuscan kale salad, are nutritious, they are equally delish. Plus, TrueFood Kitchen’s Natural Refreshments are alcohol-free concoctions that taste as good ascalorie-packed cocktails but contain ingredientslike green tea, ginger and coconut water. www.truefoodkitchen.com.

Nourish Scottsdale’s Nourish not only provideshealthful fare but dishes that are designed for justabout every type of diet (gluten-free, vegan andlactose-free, to name a few). Standouts includethe veggie quiche, made with a quinoa crust, andthe spicy mango salad, crowned with black beans,avocado, raspberries and other nutrient-rich toppings. www.nourish123.com.

Loving Hut Though Loving Hut, with locations in Central Phoenix and Glendale, boasts a veganmenu, even meat-eaters can enjoy the restaurant’snourishing nibbles. Among the plant-based menuitems, diners will find veggie-packed rice rolls,Saintly Seaweed soup and a selection of fresh-squeezed juices. www.lovinghut.us.

Chompie’s This Scottsdale restaurant might be known for its fresh bagels and mile-high sandwiches, but Chompie’s offers plenty of waistline-friendly eats on its Fitness Boot Campmenu. Dig in to veggie-packed egg white omelets,whole wheat French toast covered in rolled oatsand almonds and more. www.chompies.com.

Seasons 52

68 Healthy Food_Layout 1 7/12/12 2:50 PM Page 71