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Onions might make you cry, but they certainly don't give you any reason to be sad.  On the contrary, onions offer a bounty of health benefits along with the tears.  A memer of the allium family – like garlic, leeks, and chives – the onion has been appreciated for thousands of years.  Egyptian slaves building the pyraminds were fed a diet that included onions, and onions were a prized food of the well-to-do in ancient China.

Thanks to the powerful flavonoid quercetin and a host of sulfur compounds, onions can make anyone a winner.  Onions, which also have some potassium, vitamin C, and B vitamins, kill germs, help your heart, and fight cancer.  Plus they add flavor and a pleasant aroma to almost any dish.  Peel an onion and start chopping.  When you think of the onion's delicious taste and mighty health powers, the only tears you'll cry will be tears of joy!

Look for firm onions with papery skin that's free of spots.  You can store onions in a cool, dry place for about two months.  If you don't use all of an onion, wrap the leftover portion and refrigerate it for up to four days.

Sweet potatoes are a Native American plant that was the main source of nourishment for early homesteaders and for soldiers during the Revolutionary War. These tuberous roots are among the most nutritious foods in the vegetable kingdom. They are packed with calcium, potassium, and vitamins A and C. This is why one colonial physician called them the "vegetable indispensable." Sweet potatoes are often confused with yams, but yams are large, starchy roots grown in Africa and Asia. Yams can grow up to 100 pounds and are rarely available in American supermarkets. Nutritionally, sweet potatoes greatly outweigh yams. Because of the common use of the term "yam," it is acceptable to use this term when referring to sweet potatoes. Sweet potatoes contain an enzyme that converts most of its starches into sugars as the potato matures. This sweetness continues to increase during storage and when they are cooked.

Selection

Choose firm, dark, smooth sweet potatoes without wrinkles, bruises, sprouts, or decay. Even if cut away, a decayed spot may have already caused the whole potato to take on an unpleasant flavor.

Storage

Sweet potatoes spoil rapidly. To keep them fresh, store them in a dry, cool (55-60°) place such a cellar, pantry, or garage. Do not store them in the refrigerator, where they will develop a hard core and an "off" taste. If stored properly, sweet potatoes will keep for a month or longer. At normal room temperature, they should be used within a week of purchase. You may brush off any excess dirt before storing, but do not wash them until you are ready to cook them. It is the moisture from washing that will increase their spoilage.

Preparation

Wash sweet potatoes well. Cook them whole whenever possible as most of the nutrients are next to the skin, and skins are easier to remove after they have been cooked. Pierce skin with fork. Place potatoes in a pan and cook in an oven heated to 375° F for about 45 minutes or until tender. Cool potatoes slightly before removing skins. Sweet potatoes can be cooked in a microwave oven to save time. Wash and pierce potatoes, then place them on a paper towel. The cooking time for 2 medium potatoes is on high for 5–9 minutes, and 4 potatoes, 10–13 minutes. Yellow and dark orange sweet potatoes can be used interchangeably in recipes. Try not to mix the two types in a single dish, because their different textures and cooking times may affect the outcome of the recipe. The yellow variety takes longer to cook than the orange and will be done at the upper range of cooking times.

Varieties

Although sweet potatoes are harvested in August through October, they are available in supermarkets all year. Many stores feature them at Thanksgiving and Christmas. There are two varieties of sweet potatoes; the pale yellow with a dry flesh and the dark orange with a moist flesh. The dark orange variety is plumper in shape and somewhat sweeter than the yellow variety.

Cabbage, one of the oldest vegetables, continues to be a dietary staple and an inexpensive food. It is easy to grow, tolerates the cold, and keeps well. Cabbage is rich in Vitamin C (an antioxidant) and fiber and is also a member of the cruciferous vegetable family. People who frequently eat cabbage and other cruciferous vegetables may help reduce their risk of certain cancers such as colon and rectal cancer.

Look for solid, heavy heads of cabbage. Avoid cabbage that has discolored veins or worm damage. Do not buy precut cabbage, the leaves may have already lost their vitamin C. Look for stems that are healthy looking, closely trimmed, and are not dry or split.

Keep cabbage cold. This helps it retain its vitamin C content. Place the whole head of cabbage in a plastic bag and store in the refrigerator. Once the head has been cut, place the remainder in plastic bags and place in the refrigerator. Try to use the remaining cabbage in the next day or two.

Do not wash cabbage until you are ready to use it. Avoid slicing or shredding cabbage in advance. This will cause it to lose some of its vitamin C content. If you must prepare it an hour or more in advance before cooking, place it in a plastic bag, seal tightly, and refrigerate.

There are at least a hundred different types of cabbage grown throughout the world, but the most common types in the United States are the Green, Red, and Savoy varieties. Chinese varieties are also available. The two most common types of Chinese cabbage are Bok Choy and Napa cabbage. Chinese cabbage cooks in less time than standard U.S. types, but can be prepared in the same ways. Cabbage can be steamed, boiled, braised, stuffed, or stir-fried.

Pears (Pyrus communis) are a pome fruit relative of the apple. One of the earliest written histories or records comes from Homer's reference to them as "Gifts from the Gods." The first pears arrived in the United States by European settlers in the 1700s. Pears rank second to the apple as the most popular US fruit. They can be eaten and used in a lot of the same ways as the apple. One distinct feature of the pear besides the shape is the soft texture. This soft texture is the result of the starch converting to sugar after being picked from a tree to ripen. (Wellness Encyclopedia of Food and Nutrition, 1992).

The very shape of a pear speaks of its luscious nature. When ripe and ready to eat, the pear has a honeyed flavor and beckoning perfume that bewitch your senses. There are more than 3000 known varieties in the world. US production comes from states in the Northwest, plus New York, Pennsylvania, Michigan, and California. Imports come from South America, Canada, New Zealand, and South Africa.

With the numerous varieties and extended growing seasons, pears of all sizes and colors are available year-round.

Fresh Pears are a Healthy Choice!

They have no cholesterol, sodium, or saturated fat. They offer a natural, quick source of energy, due largely to high amounts of two monosacharides: fructose and glucose, plus Levulose, the sweetest of known natural sugars, found to a greater extent in fresh pears than in any other fruit. A pear is a nutrient dense food, providing more nutrients per calorie, than calories per nutrient. Carbohydrates make up 98% of the energy provided by a pear, and carbohydrates are helpful in weight reduction diets because they contain half as many calories as fat.

Fiber
Fresh pears offer dietary fiber, much of it in the form of Pectin. A pear weighing 166 grams provides 2.32 grams of crude fiber, and 4 grams of dietary fiber, of which 41% is pectin. Fiber contains no calories, and is a necessary element of a healthy diet, helping to sustain blood sugar levels and promoting regularity. High fiber diets may also help reduce the risk of colon cancer and can help reduce serum cholesterol. Pears are a good source of natural fiber.

Potassium
Fresh pears offer potassium; 210 mg in a medium size pear. Although it is an element lost easily through dehydration or perspiration brought on by active lifestyles or strenuous exercise, potassium is necessary for maintaining heartbeat, muscle contraction, nerve transmission, as well as carbohydrate and protein metabolism. Replenish potassium by eating fresh vegetables, fruits or legumes containing high potassium content— pears are an excellent choice.

Vitamin C
Fresh pears contain Vitamin C. One medium size pear provides 7 mg, or 10% of the RDA for Vitamin C. As one of the antioxidant vitamins, Vitamin C is essential for normal metabolism and tissue repair, helping prevent free radical damage the destructive by-products of the body's metabolic process. Vitamin C improves the immune system and promotes healing of cuts and bruises and guard against a number of infectious diseases. Fresh pears are a good source for Vitamin C.

Selecting

Sweet, succulent pears are perhaps the most glorious of fall fruits. Selecting them can be easy if you consider the following: avoid pears with bruises or cuts and dark brown colors; purchase pears while slightly green because they ripen better and faster off the tree; look for pears with a smooth unblemished skin; ripe ones will yield slightly to gentle pressure at the stem end. If you plan to bake pears, select those that are fairly firm.

Storing

If pears are unripe, place them in a paper bag at room temperature for 2 to 3 days or store them in a ventilated fruit bowl in a cool, dark place, and refrigerate as soon as they ripen. Ripe pears should be stored in the refrigerator in a plastic bag up to 3 days. They continue to ripen after harvest.

Wash and Eat

There's no need to peel a pear… their tender, edible skin is an additional source of fiber. A medium sized pear provides 4 grams of fiber, or 16% of the recommended daily value. Always wash all fresh fruits and vegetables well before serving.

Reprinted with Permission from the SixWise.com Security & Wellness e-Newsletter

by www.SixWise.com

The food you eat is the only source of fuel your body receives to function optimally. Unfortunately, contaminants in what would be otherwise healthy foods are showing up with increasing fervor all over the country.

Recently, a bill was introduced that would pre-empt all state food safety regulations that are more stringent than federal standards. This bill's goal claims to be to ensure uniform food standards for all of the country. As it stands, certain states have stricter standards when it comes to food warnings than others — such as a New York law that limits the levels of certain contaminants in food packages and an Alaska law that requires farm-raised salmon to be labeled as such.

The National Uniformity for Food Coalition, which is made up of trade associations, supermarket chains and food manufacturers, supports the bill and stated on their Web site, "Food cannot be safe in one state and unsafe in another."

However, the bill, rather than ensuring safe standards in all states, would essentially remove some safer standards and replace them with nothing, as federal standards do not exist. Critics include state departments of agriculture and food officials, the National Conference of State Legislatures, the California attorney general and many consumer advocacy groups.

Said Erik D. Olson, senior attorney for the Natural Resources Defense Council, "What the bill would do is assure the lowest common denominator of protection. Cheaper food that has poisonous chemicals in it is no bargain."

Top Contaminants in Food

The following toxins are the ones you're most likely to come across in your diet.

Pesticides

In a study that analyzed pesticide residues on over 94,000 food samples:

·         Pesticides were found on 31 percent to 73 percent of conventionally grown fruits and vegetables.

·         From 12 percent to 62 percent of the samples had multiple pesticide residues.

Although the Environmental Protection Agency (EPA) has established upper tolerance levels for the amount of pesticide residues allowed on foods, these tolerances do not take into account multiple residues on one food. Pesticides are known to cause many health problems including:

·         Cancer

·         Infertility

·         Birth defects,

·         Neurologic problems

·         Respiratory ailments

Mercury

The primary way humans are exposed to methylmercury, an organic form of mercury, is by eating fish. One of the primary health concerns is for pregnant and nursing women, or women who may become pregnant, as mercury can harm a developing child. One study, for instance, found neuropsychological deficiencies in children who had higher levels of mercury in their cord blood sample, including deficiencies in:

·         Language

·         Memory

·         Attention

·         Motor function

·         Visual-spatial functions

Recent studies have also found a connection between increased mercury levels and heart disease. Further, while the omega-3 fatty acids in fish are known to be protective of the heart, research suggests that mercury may counteract these effects.

In this case, your best choice would be to take a high-quality fish oil, which would be purified of mercury and still provide you with omega-3.

The U.S. Food and Drug Administration (FDA) and the EPA have issued the following fish-consumption guidelines for women of childbearing age, pregnant women, nursing mothers and young children:

·         Do not eat Shark, Swordfish, King Mackerel, or Tilefish because they contain high levels of mercury.

·         Eat up to 12 ounces (2 average meals) a week of a variety of fish and shellfish that are lower in mercury.

o        Five of the most commonly eaten fish that are low in mercury are shrimp, canned light tuna, salmon, pollock, and catfish.

o        Another commonly eaten fish, albacore ("white") tuna has more mercury than canned light tuna. So, when choosing your two meals of fish and shellfish, you may eat up to 6 ounces (one average meal) of albacore tuna per week.

·         Check local advisories about the safety of fish caught by family and friends in your local lakes, rivers, and coastal areas. If no advice is available, eat up to 6 ounces (one average meal) per week of fish you catch from local waters, but don't consume any other fish during that week.

Persistent Organic Pollutants (POPS)

POPs include dioxins, polychlorinated biphenyls (PCBs), and pentachlorophenol (PCP). Although some of these chemicals have been banned, they still exist in the environment and accumulate in the human body over time. The primary route of exposure is through eating animal products such as meat, high-fat dairy products and fish, as POPs accumulate in fatty tissues.

Similar to mercury, animals become contaminated with POPs by eating plants or animal products that contain them. These compounds are particularly dangerous to fetuses and young children, and have been associated with:

·         Low birth weight

·         Negative effects on the immune system

·         Negative effects on neurodevelopment

·         Decreased motor development

·         Lower verbal IQ scores

·         Poorer verbal comprehension

·         Decreased attention spans

Because these chemicals accumulate over time, women must have low body levels of POPs prior to pregnancy to protect their children. Experts recommend eating low-fat meats and dairy products and following the above fish consumption recommendations to do so.

Polybrominated Diphenyl Ethers (PBDE)

PBDEs are widely used as flame retardants in construction materials, textiles and home goods, and environmental concentrations have been doubling every four to six years. Animal studies have found that they affect:

·         Thyroid function

·         Spontaneous motor function

·         Learning

·         Memory

·         Liver and kidney weight

Studies that have examined PBDEs in breast milk suggest that levels in humans are increasing. One study of breast milk samples from over 40,000 women found that their concentrations of PBDEs increased from 0.07 ng to 4.02 ng per gram of lipids over 25 years.

Like mercury and POPs, eating a diet low in animal fats and large fish can help to reduce your exposure to PBDEs.

Lowering Contaminants in Your Diet

As it stands, the best way to ensure that the food you eat is as safe as possible is to educate yourself about potential contaminants — and avoid those foods. Eating organic produce, meats and other foods will also go a long way toward reducing your exposure to these toxins. If you don't have access to organic foods, you can reduce your exposure to pesticides by avoiding the most-contaminated produce below and focusing instead on the least contaminated.

by www.SixWise.com

It's easy to eat lots of fruits and vegetables in the summer when farmer's markets and fresh produce abound, but in order to stay really healthy, it's important to keep eating them year-round.

A seven-year study in Public Health Nutrition of those between the ages of 35 and 75 found that more people eat vegetables and fruits on a daily basis during the summer. Not surprisingly, though, it was those who ate them all year who had the most protection against diseases like heart disease and cancer.

Here's the good news: there's more to autumn produce than potatoes and squash. These 11 fruits and veggies are among the healthiest "autumn harvest" foods you can eat.

1. Avocado

Avocado is an excellent source of the healthy monounsaturated fat, oleic acid, which has been shown to lower cholesterol and protect against breast cancer. They're also rich in the carotenoid lutein and vitamin E that, when combined with the avocado's healthy fat, inhibit the growth of prostate cancer.

Try them on sandwiches, in salads, as garnishes for soups and to make everyone's favorite–guacamole.

• Notable Nutrients: oleic acid, lutein, vitamin E, vitamin K, fiber, potassium, folate, vitamin B6, vitamin C copper

2. Leeks

Leeks are in the same family as garlic and onions, and have many of the same healthy benefits. They've been found to lower bad (LDL) cholesterol while raising good (HDL) cholesterol, fight against cancer, including prostate and colon cancers, and stabilize blood sugar levels.

Leeks have a milder, sweeter taste than onions and work great in soups, sauces and sautéed with other vegetables. They can also be used as a side dish on their own or as an addition to salads (like onion).

• Notable Nutrients: manganese, vitamin C, iron, folate, vitamin B6

3. Brussels Sprouts

Brussels sprouts belong to the cancer fighting family of cruciferous vegetables and are a rich source of anti-cancer phytochemicals. They also help you get healthy skin, protect the immune system, fight birth defects and rheumatoid arthritis and support a healthy colon.

Use Brussels sprouts as a side dish seasoned with butter, salt, pepper, cheese or lemon, or add them to soups and stews.

• Notable Nutrients: vitamin K, vitamin C, folate, vitamin A, manganese, fiber, potassium, vitamin B6, tryptophan, vitamin B1, omega-3 fatty acids, iron, phosphorus, protein, magnesium, vitamin B2, vitamin E, copper, calcium

4. Kiwi

These little fruits contain lots of antioxidants and phytonutrients that are protective of DNA. They also help control blood sugar, protect the heart and colon, fight asthma and macular degeneration, and can lower your risk of blood clots.

Kiwis are very tasty eaten alone (peeled) or can be added to salads, chilled soups or fruit tarts.

• Notable Nutrients: vitamin C, fiber, potassium, copper, magnesium, vitamin E, manganese

5. Green Beans

Green beans, one of the only beans that are eaten fresh, contain lots of vitamin K for healthy bones and anti-inflammatory nutrients that may reduce the severity of diseases where inflammation plays a major role, such as asthma, osteoarthritis and rheumatoid arthritis. They also contain nutrients that have been found to protect the heart, prevent colon cancer, and support the immune system, skin and memory.

Green beans can be used traditionally in side dishes, casseroles, stews and soups, or, be a little creative and try them cold in tuna or chicken salad, as a salad with oil and vinegar or added to a breakfast frittata.

• Notable Nutrients: vitamin C, vitamin K, manganese, vitamin A, fiber, potassium, folate, iron, magnesium, thiamin, riboflavin, copper, calcium, phosphorous, protein, omega-3 fatty acids, niacin

6. Broccoli

Another cruciferous vegetable, broccoli is a potent cancer fighter. And, it fights heart disease, prevents cataracts, helps build strong bones, protects against ulcers, rheumatoid arthritis and birth defects and boosts the immune system.

This versatile vegetable is great raw or cooked, cold or hot, in soups, salads, casseroles, stews or just by itself. Cream of broccoli soup is always a fall favorite.

• Notable Nutrients: vitamin C, vitamin A, folate, fiber, manganese, tryptophan, potassium, vitamin B6, vitamin B2, phosphorus, magnesium, protein, omega-3 fatty acids, vitamin B5, iron, calcium, vitamin B1, vitamin B3, zinc, vitamin E

7. Eggplant

Eggplants contain phytonutrients that have antioxidant activity, which makes them anti-cancer, antimicrobial, anti-viral and good for lowering bad (LDL) cholesterol. They're also good for the heart and contain an anthocyanin phytonutrient called nasunin in their skin, which is a potent antioxidant and free radical scavenger that has been shown to protect cell membranes from damage.

Eggplant can be baked, roasted or steamed, and can be eaten with or without the skin. Try it sautéed with other vegetables, in curries, or make your own Middle Eastern babaganoush out of roasted eggplant, tahini, lemon juice, olive oil and garlic.

• Notable Nutrients: fiber, potassium, manganese, vitamin B1, vitamin B6, folate, magnesium, tryptophan, vitamin B3

8. Spinach

Popeye was right all along! Spinach is a nutrition powerhouse; researchers have found at least 13 different flavonoid compounds in it that function as antioxidants and anti-cancer agents. It also contains lots of vitamin K for your bones, is protective of the heart and against eye diseases such as age-related macular degeneration and cataracts, contains lots of anti-inflammatory nutrients and may help protect the brain from oxidative stress and reduce the effects of age-related declines in brain function.

Spinach can be added to just about any meal for an easy nutrient boost. Try it with eggs, pasta, fish — even pizza — and use it instead of (or mixed with) lettuce in your salad.

• Notable Nutrients: vitamin K, vitamin A, manganese, folate, magnesium, iron, vitamin C, vitamin B2, calcium, potassium, vitamin B6, tryptophan, fiber, copper, vitamin B1, protein, phosphorus, zinc, vitamin E, omega-3 fatty acids, vitamin B3, selenium

9. Sweet Potatoes

Sweet potatoes have much more nutrition than regular potatoes. They're rich in antioxidants and anti-inflammatory nutrients, and are classified as an anti-diabetic food. They received this title because animal studies have found they help stabilize blood sugar levels and lower insulin resistance. The vitamin A they contain also makes them protective against emphysema.

Use sweet potatoes in place of regular potatoes in all your recipes. They're even good cold or as mashed potatoes and oven-baked fries. Or, try them for dessert in sweet potato pie, muffins or bread.

• Notable Nutrients: vitamin A, vitamin C, manganese, copper, fiber, vitamin B6, potassium, iron

10. Apples

Apples are a traditional fall favorite, and one of the healthiest, too. They're loaded with powerful antioxidants, including quercetin, catechin, phloridzin and chlorogenic acid, protect against breast and colon cancers, prevent kidney stones, and help to lower bad cholesterol while raising the good kind. Studies have also found that eating at least two apples a week reduces the risk of asthma and type 2 diabetes, and promotes lung health.

Apples are an easy snack to take with you on-the-go, or try them cut up with peanut butter, cheese or in salads, or in homemade apple sauce.

• Notable Nutrients: fiber, vitamin C, vitamin K

11. Pears

Pears contain antioxidants that help protect the body from free radical damage, help promote heart and colon health, and protect against macular degeneration. Interestingly, they're also thought of as a hypoallergenic fruit (one that's not likely to cause an allergic reaction) and are often recommended as the first fruit to give to infants.

Pears can, of course, be eaten as is, but they can also be poached or added to salads and oatmeal.

• Notable Nutrients: fiber, vitamin C, copper