A healthy You: 11 Foods (and a Few Good Habits) to Try in 2013
By Cindy Gates
New Year’s resolutions date back to 153 B.C. when Romans began each year by making promises to the God Janus for whom the month of January is named for. Being happy and healthy is the best resolution you can make for yourself.A New Year is a new time to try some new foods and habits for 2013.1. Kale and arugula are both great sources of vitamins, minerals and phytochemicals. Both can be eaten fresh in salads or steamed.2. Chia Seeds may be better than flaxseeds. Like flaxseeds, they are high in omega 3 fatty acids and high in soluble fiber, which may help lower cholesterol. Chia seeds do no need to be ground for your body to be able to digest them and they do not need to be refrigerated. Chia seeds swell in water so they will help make you full. Chia seeds also are a good source of calcium.3. Quinoa is an ancient grain which is rich in fiber and protein. It has a fluffy, creamy and slightly nutty flavor.4. Greek Yogurt and regular yogurt are both good for digestion and help increase the immune system. Greek yogurt has more protein, and some brands are even twice as high in protein. Many say Greek yogurt tastes better since it is thicker in texture. Regular yogurt goes through two strainings where Greek undergoes three strainings to remove the water.5. Dark Chocolate is always a health food. Choose 72 percent cocoa content or higher for the best anti-inflammatory, antioxidant and mood-enhancing effects.6. Spices are a great way to cut back on salt and sugar. Cinnamon, ginger and turmeric are all great for digestion and the immune system.7. Hummus is made from garbanzo beans (chick peas) and is great for dips for veggies and whole grain crackers. Hummus is high in protein and fiber, and is a good source of healthy fats.8. Pomegranate is full of antioxidants, fiber and Vitamins A and C. Studies show that pomegranate may help lower the risk of heart disease and cancer.9. White Tea is from the same plant as green, black and oolong teas. Black tea is fermented. Oolong tea is partially fermented. Green tea is steamed or pan fried. White tea is the immature tea leaves that are picked before they are fully open and just minimally processed. White tea has a sweet, silky flavor and studies show it has more anti-oxidants than other teas.10. Black Beans, like all beans, are high in fiber and protein. However, black beans contain more antioxidants that other beans.11. Pumpkin is one of the vegetables that do not get utilized enough. Pumpkin is chock full of Vitamin A and fiber and is very versatile for use in appetizers, breads and desserts.12. Get serious about breathing exercises that can help lower your blood pressure, settle an upset stomach and influence your mood.13. Every morning when you wake up, say 5 things that you are grateful for.Have a happy and healthy New Year and remember to eat your veggies.