Superfoods That Pack a Punch

We asked our dear friend, America's Green Nutritionist, Kate Geagan, for a little 411 on fast foods that will leave us super-charged.  Here's what she had to say:


Energy, beauty, and health.  This, in a nutshell, is what most of my clients are looking for in that order.  Bite for bite, these superfoods recharge and energize you, are brimming with nutrients so you get a gorgeous glow from the inside out, and are a key to creating immediate and lasting health.


1.  Avocado
1/5 = 50 calories
Why we love it:

• Bite for bite you get nearly 20 vitamins, minerals and phytonutrients (like beta sisterol to naturally lower cholesterol, lutein which acts like a sunblock for your eyes).  Plus, 1 serving packs 3 grams of those super healthy monosaturated fats, which keep your skin glowing.  And the creamy, rich flavor will help your brain feel happy and satisfied.
• Tasty tip:  Spread it on your sandwich or pita instead of mayo or mustard for a real nutrient boost, add to salads for staying power and to increase the nutrient absorption of all those other veggies.

2.  Walnuts
1oz = 190 calories (about 7 whole walnuts, 14 halves)
Why we love it:

• Nuts are a superfood - they provide that winning combo of protein, fiber and heart healthy fats that give them staying power - plus you can stash them in a purse, baby bag, gym tote or glove compartment - what could be more convenient?  Walnuts have more omega-3 fat that any other nut - 2.5 grams of ALA (alpha linolenic acid - the plant form of omega-3).  Studies show that noshing on a bit of nuts (1oz./day) each day helps control blood sugar levels, and can help with losing weight or staying slim.
• Tasty Tip:  Toss in salads, add to chicken salad for crunch, blend with cilantro for a sumptuous pesto and swirl into butternut squash soup, or just snack on 'em!

3.  Greek Yogurt
Why we love it:

• Greek yogurt packs 2x the protein of regular yogurt (1 cup provides about 20 grams of protein), and has half the sugar - while still packing the bone building calcium we love.  Best of all, its rich, creamy texture (which comes from the fact that it requires 3x the milk to make authentically strained Greek yogurt) makes you feel sinful and luscious, even though it's nonfat and totally nutritionist approved.  Be sure to choose authentically strained - it should stick to your spoon upside down!  There are many imposters in this category which use cheap fillers - not worthy.  Go organic if you can for an even healthier choice.
• Tasty Tip: Swirl with nuts and fresh chopped fruit for a satisfying breakfast, drizzle with a bit of raw local honey for a vacation in a cup that reminds you of the Greek Isles, put a dollop in your chicken salad instead of mayo for a healthy swap.

4.  Watercress
One of the most under-appreciated foods in the produce aisle!  This power food contains 4x the calcium and 6x the magnesium of milk.
Gram for gram as much vitamin C as oranges and more iron than spinach - and as close to calorie free as you're going to find.  1 cup = just 4 calories!
Why we love it:

• In addition to those immune boosting vitamins, watercress neutralizes carcinogens;  it's a member of superstar cancer-fighting family called brassica (which includes swiss chard, broccoli and cabbage).
• Watercress delivers a triple whammy: it's loaded with a group of phytochemicals called isothiocyanates, which literally fight cancer by neutralizing potential carcinogens and preventing them from becoming active, as well as stimulating your own cell defenses against those same carcinogens.
• Tasty Tip:  Swap it into your salad, put a heaping handful over grilled fish or chicken for a peppery, refreshing twist.

5.  Say "G'day" to Barramundi!

• Bored out of your gourd with salmon?  This uber healthy and delicious dish from Down Under has come to America - and is a woman's best friend for 3 reasons: 1) ounce for ounce, it has almost half the calories of salmon (137 calories for 5oz of barramundi vs. 260 for 5oz salmon), 2) it packs almost as much omega 3 as salmon (important to keep your skin glowing and helps fight depression) but has none of the mercury/pcb concerns that many women who are pregnant or raising kids worry about, and 3)Barramundi has the rich buttery taste of Chilean sea bass people love - but is listed as a "Best Choice" green light on all the sustainable seafood guides (where as Chilean Sea Bass is a red light/do not eat fish).  It's a food for the high chair or the high-end dinner party - perfect for today's modern gal.
• Tasty Tip:  Grill it and top with fresh fruit salsa, or marinate in miso and steam it and serve with brown rice for a light, cleansing meal.

For more healthy eating tips, go to www.kategeagan.com.


And be sure to check your local listings for Kate on the Dr. Oz Show Feb 2nd!