Whether you are low-carb or low-fat, high-protein or high-fiber, you’ve been hearing a lot about The F Factor recently. A virtual healthy eating bible, it teaches you to make a lifestyle out of eating healthy, without deprivation - utilizing the big “F” - Fiber.
The blockbuster work’s author, Tanya Zuckerbrot, M.S., R.D, was kind enough to share some of her favorite summer food essentials - and a great healthy recipe to conjure them up in!
TOMATOES
Summer dish: sliced tomato with balsamic vinegar
Nothing says summer like vine ripe tomatoes. Tomatoes naturally lend themselves to health-conscious summer cooking, being sweet yet low in calories. In fact, tomatoes are one of the most frequently consumed “vegetables” in the United States, whether raw, steamed, fried, stewed, crushed, pureed, or reduced to a sauce. (Though thought of as a vegetable, tomatoes are botanically classified as fruits.) They are also one of our best sources of vitamin C, a powerful antioxidant.
They also contain beta-carotene and several other carotenoids that may have their own disease-preventing properties, particularly against heart disease and cancer. One carotenoid, lycopene, may help reduce the risk of prostate cancer. Tomatoes also offer a good dose of potassium, which helps to reduce the risk of stroke.
SALMON
Summer dish: Simply grilled on the barbeque
Summer marks the beginning of salmon fishing season and the time of year when fresh salmon is again available in your local markets. Salmon is low in calories and saturated fats and high in protein. Wild salmon is one of the best sources of health-promoting fats knows as the omega-3 fatty acids. Omega 3’s promote cardiovascular health, brain health and provide anti-inflammatory protection.
Cardiovascular health: omega-3’s prevent platelets in the blood from clumping together and sticking to arterial wall in the form of plaque. They also drive down triglycerides and LDL (bad) cholesterol.
Brain health: Omega-S’s interact with the fatty layers that surround brain cells and help protect brain cells from the diseases of aging, like Alzheimer’s.
BLUEBERRIES
Summer dish: sprinkled on top of your morning cereal, tossed in a mixed green salad, or baked into pie
The benefits of blueberries are endless! If you ask health expert, blueberries are one of the healthiest foods you can eat.
They are one of the richest sources of antioxidants of the fruits and vegetables that have been studied. Antioxidants are responsible in part for keeping us healthily and young. They help fight cell damaging “free radicals”. Free radicals are unstable substances that our bodies produce as we get older. They damage human cells and our DNA. US scientists have shown that the antioxidants contained in Blueberries help to slow the aging process and reduce the risk of cancer.
Blueberries have also shown to not only halt the aging process but actually reverse it! Experiments have also indicated that eating Blueberries improves short term memory loss and improves balance and co-ordination. Chemical studies have very recently revealed that Blueberries (as well as strawberries and raspberries) contain chemicals that decreased the growth of cervical and breast cancer cells by a considerable percentage.
CORN
Summer Dish: corn on the cob
Is there anything more satisfying at a summer bar-b-que than an ear of hot corn on the cob? In addition to being sweet and satisfying, there are many health benefits of corn.
One cup of corn provides 18.4% of the daily recommendation of fiber. Its high fiber content is one of the biggest benefits of corn. Fiber has been shown to help lower cholesterol levels and help reduce the risk of colon cancer. Fiber is also useful in helping to lower blood sugar levels in diabetics.
Corn is a surprising source of several vitamins, including folic acid, niacin, and vitamin C. The folic acid in corn is now known to be an important factor in preventing neural-tube birth defects. It’s just as important in preventing heart disease, according to studies that show folic acid can prevent a buildup of homocysteine, an amino acid, in the body.
SUMMER SQUASH
Summer Dish: sautéed or grilled squash
Summer squash contains vitamin C as well as beta-carotene, folate, and fiber. These nutrients make summer squash a tool in preventing cancers, heart disease, and diseases of inflammation such as arthritis and asthma.
Whether you’re trying to lose weight or just adopt a healthier eating program, summer squash’s rich fiber content can help you get full faster — and give you many of the nutrients you need.
RECIPE - Blueberry-Peach Crisp courtesy of The F-Factor Diet
Fruit:
4 cups sliced fresh peaches or frozen peaches, thawed
3 cups fresh blueberries
1 tablespoon lemon juice
1 tablespoon flour
¼ cup Splenda
Topping:
¼ cup firmly packed brown sugar
¼ cup quick-cooking rolled oats
2 tablespoons flour
2 tablespoons chopped almonds
½ teaspoon cinnamon
Pinch of salt
2 tablespoons butter
1. Preheat oven to 350° F
2. Place peaches and blueberries in a bowl and toss with lemon juice, flour, and Splenda. Place in an 8-inch square baking dish.
3. In a small bowl, combine the topping ingredients except butter. With a fork, cut in butter until the mixture is crumbly. Sprinkle topping over fruit.
4. Bake for 30 minutes until golden brown and bubbly.
Serves 9
Nutritional Content:
Per serving: 146 calories, 28 g carbohydrate, 4 g fiber, 2 g protein, 4 g total fat, 2 g sat. fat, 60 mg sodium
One serving (three ounces) of meat, poultry or fish is about the size of a deck of playing cards or the palm of a woman’s hand.
