The Richmond Register

Lifestyles & Community

February 3, 2013

Five fabulous foods for your diet

Dr. Jack on Health and Fitness

RICHMOND — If you haven’t added these five superstar foods to your diet, then you’re missing out on some exceptional health benefits.

Berries are not only delicious but have active ingredients that help prevent heart attacks.

In one Harvard University study of 93,000 women who were followed for 18 years, those consuming the most berries were one third less likely to have a heart attack compared to those who ate the least.

Berries’ rich supply of deep purple anthocyanin pigments are powerful antioxidant and anti-inflammatory agents that counteract oxidation and inflammation in our arteries.

Once thought to be unhealthy and fattening, avocados are making a comeback. Avocados are filled with heart-healthy mono-unsaturated fats that lower bad (LDL) cholesterol and boost good (HDL) cholesterol. Avocados also contain fiber, vitamins B and E, and phytosterols, also known to lower cholesterol. They are one of the most potent antioxidant foods.

Lentils have many of the nutritious qualities of their bean cousins, including fiber, B-vitamins, proteins, minerals and especially folate. They also possess powerful antioxidant polyphenols. Lentils are even superior to other bean types in that they cook quickly and cause less gas.

Black rice is a whole grain that packs a tremendous nutritional wallop. Black rice is loaded with fiber, minerals and vitamins and has even more of the deep purple anthocyanin pigments than berries. Because the pigments are so concentrated, the grains appear black. Their antioxidant properties are through the roof.

Winter squash comes in a spectacular variety of colors, shapes and sizes, all of which are exceptionally nutritious. One serving (1/2 cup) provides over 100 percent of the daily requirement for vitamin A. It also contains fiber, vitamins C and B, and minerals, all in less than 40 calories per serving. Winter squash is a healthy alternative to the “white hazards,” the white flour starches like white rice, bread, and pasta.

Text Only
Lifestyles & Community
  • Bee on the lookout as beekeepers convene

    Summer vacation season is in full swing, and I had the pleasure of spending the last week and a half filling in at the Farm Store while the store manager, Bethany Pratt, got a welcome respite soaking up the beauty of Ireland.

    July 30, 2014

  • Amanda-Sears-c.jpg Cicada-killer wasps are here

    The extension office has received numerous phone calls over the past couple of weeks about large wasps hovering in yards all over the county.
    This insect is called the cicada killer, and despite its aggressive name, it is not something to be scared of.

    July 29, 2014 1 Photo

  • Brandon-Sears-c.jpg Converting from year-round calving to a controlled breeding season

    Maintaining a controlled breeding and calving season can be one of the most important management tools for cow-calf producers.
    Uniform, heavier and more valuable calves are key reasons to keep the breeding season short.

    July 29, 2014 1 Photo

  • 7-29 Nostalgia-Glenmore.jpg Paper boys learned life, business lessons

    I often flash back to the days from the mid to late 1930s when I was a paper boy.
    There were 10 or 12 of us who rolled out of bed at 5 a.m. every day, jumped on our bicycles and headed downtown to the Glyndon Hotel and picked up our papers for delivery.

    July 28, 2014 1 Photo

  • Dick-Ham.jpg Here’s why teachers aren’t paid enough

    The following were included in last year’s exams and were answered by 16-year-old high school students. The answers are genuine, and we must remember that these youngsters will grow up to vote, marry and become parents. It’s a scary thought.

    July 28, 2014 1 Photo

  • 7-24 4-H Entries 1.jpg 4-H exhibits are family affair for the Houstons

    Five children from the same family were the first to bring their 4-H exhibits Wednesday to the Madison County Fairgrounds.

    July 24, 2014 5 Photos

  • 7-22 Band Camp 1.jpg Band students ‛take over’ MCHS campus

    The Madison Central High School campus has been “taken over” for two weeks by 170 students attending band camp.

    July 21, 2014 6 Photos

  • Dr-Jack-Rutherford.jpg Warning labels needed on energy drinks

    The popularity of energy drinks has soared since they entered the marketplace, but at least one consumer group wants the FDA to order warnings on product labels.

    July 18, 2014 1 Photo

  • Donna-Moberly.jpg Full Gospel ‛Back to School Bash’ is Aug. 2

    Hello everyone.
    I guess everyone is asking, “How much rain did we get?”

    July 17, 2014 1 Photo

  • Katie-Rollins.jpg Thank the Lord for the rain

    Hello readers, it’s a stormy Monday evening as I write this, and I’ve been thanking the Lord all day for the good rain – over an inch in the gauge now, and it looks like more before morning.

    July 17, 2014 1 Photo

AP Video
Couple Channel Grief Into Soldiers' Retreat WWI Aviation Still Alive at Aerodrome in NY Raw: Rescuers at Taiwan Explosion Scene Raw: Woman Who Faced Death Over Faith in N.H. Clinton Before 9-11: Could Have Killed Bin Laden Netanyahu Vows to Destroy Hamas Tunnels Obama Slams Republicans Over Lawsuit House Leaders Trade Blame for Inaction Malaysian PM: Stop Fighting in Ukraine Cantor Warns of Instability, Terror in Farewell Ravens' Ray Rice: 'I Made a Huge Mistake' Florida Panther Rebound Upsets Ranchers Small Plane Crash in San Diego Parking Lot Busy Franco's Not Afraid of Overexposure Fighting Blocks Access to Ukraine Crash Site Dangerous Bacteria Kills One in Florida Workers Dig for Survivors After India Landslide Texas Scientists Study Ebola Virus Smartphone Powered Paper Plane Debuts at Airshow Southern Accent Reduction Class Cancelled in TN
Hyperlocal Search
Premier Guide
Find a business

Walking Fingers
Maps, Menus, Store hours, Coupons, and more...
Premier Guide

Should Madison County’s three local governing bodies ban smoking in indoor public places?

     View Results