It’s a Bird, It’s a Plane, It’s SUPERFOODS!

Drop that Dorito in the name of science. OK, maybe you don’t need science to school you on the fact that a corn chip dusted with salt and nacho cheese flavoring may not be the healthiest addition to your diet. However, science has determined that certain “superfoods” exist that mere perception may not be able to uncover.

This eclectic grouping of foods has been deemed “super” for their ability to reduce the likelihood of heart disease, diabetes, cancer, and improve overall health. Each item is rich in important nutrients and anti-oxidants, and can help reduce cholesterol.

While there is no superfood directory for the curious diner to consult, many of the lists in existence feature a lot of the same eats. That being said, here is a list of 10 healthy (and common) superfoods to incorporate into your daily diet.

1. Berries

Berries such as blueberries, raspberries, and strawberries all provide a good source of fiber and memory boosting anti-oxidants. Each one provides a delicious means for maintaining a healthy digestive system.

You can also feel green about eating blueberries, because the odds are they’re local. Maine is the largest producer of blueberries in the world, producing 25 percent of all the lowbush blueberries in North America.

2. Salmon

Wild salmon and other fatty, cold water fish are rich in Omega 3’s that help reduce the risks of heart disease, arthritis, and like their counterparts from the berry group, may even help with memory loss.

So take out that spear you’ve had collecting dust in the attic, go find a nice cold river, and do some food shopping!

3. Spinach

The E. coli and Salmonella scares are long over. The bad press for spinach has finally gone away.

Now then, all Popeye jokes aside, the myth of spinach creating a stronger and healthier you isn’t far from the truth. Featuring an all star team of nutrients and very little in the way of calories, Spinach can help reduce the risk of heart disease, cataracts and even cancer. While it may not lead you to say, “Lift things up and put them down,” regular consumption of this dark green veggie certainly has its benefits.

4. Tomatoes

Although they are locked in a constant identity crisis, tomatoes can confidently claim their place among the ranks of superfoods. This staple of American agriculture is loaded with beneficial nutrients that provide a healthy boost to your diet.

The cherry on top of this superfood sundae has to be the fact that the tomato based products we all know and love (pizza sauce, ketchup, BBQ sauce, etc.) are all full of the same nutrients you get from fresh tomatoes! While this isn’t exactly an invitation to start thawing out those microwave pizzas, it does provide an easy way to incorporate tomatoes into your diet when they aren’t in season.

5. Beans

Beans may not be a sexy food, but they have a fantastic personality. They provide a great source of protein, without the saturated fats that are present in red meats, and can help reduce the risk of heart disease by keeping cholesterol levels in check.

Looking even deeper into their charm, beans are also rich in fiber and other essential nutrients. So while that medium rare T-bone steak may look enticing, health experts say that it’s important to substitute meat for beans every so often.

6. Tea

One of the more popular superfoods, tea is incredibly healthy and features zero calories if you can resist the urge to turn it into a sugar dumping ground. This first rate superfood helps prevent a laundry list of health risks including stroke, cancer, osteoporosis, and high blood pressure.

Instead of throwing that keg party you had planned for Saturday, why not invite your friends over for some tea and crumpets, raise those pinkies, and see where the night takes you.

7. Yogurt

Low fat yogurt is another easily accessible and nutrient-rich superfood. It’s an excellent breakfast option, or a good go to if you are looking for a between meal snack. You can add berries or rolled oats, (spoiler alert) another superfood, to give your yogurt a textural kick.

8. Nuts

Nuts may not be the healthiest option when taken at face value, but they can be an excellent nutritional source when cycled into your diet in moderation. The list of nutrients that they feature, including protein and Vitamin-E, help lower the chances of heart attack by a significant margin, and also help prevent other chronic conditions such as cancer and diabetes.

Walnuts are one of the healthiest varieties. though almonds tend to take a lot of the nut credit. Walnuts can reduce bad cholesterol (LDL), prevent gallstones, aid insomnia, protect bones and can even help in weight loss.

9. Broccoli

The vegetable many of us dream about at night has even more to offer than we first thought. In fact, there are compounds in broccoli that reduce the risks of tumors by a staggering amount (in the 50-60% range). Broccoli is also teeming with other nutrients that boost our immune systems, and contains a very low calorie count. In fact, broccoli is such a nutritional powerhouse, that one may even wish to write a song about it: http://www.youtube.com/watch?v=TRW27fyvwCs

10. Whole Grains

Whole grains, such as oats, are a great cholesterol reducer, and like the other aforementioned superfoods, can help lower the risk of common heart conditions. Oats especially, are a very potent independent source of protein and fiber, and are probably one of the more cost efficient options available in the superfoods family.

Well there you have it. Ten “superfoods” that you can work into your diet on your way to becoming a healthier you. The best part is that each item is readily available at your local food store. No excursions into an exotic jungle. No phone calls to the village shaman. No majestic waterfalls that look like they belong in a shampoo commercial. Just ten easy to find foods that will help improve your quality of life!

Dear EarthTalk: Why did 34 million wild sockeye salmon return to the Fraser River in British Columbia this year? The run had been declining for 20 years before now. – David B., Seattle, WA

The miraculous sockeye salmon run in western Canada’s Fraser River watershed in the summer and fall of 2010—indeed the biggest run in 97 years—still has fishers, researchers and fishery managers baffled. Just a year earlier only one million fish returned to spawn. No one seems to be able to say for sure what caused the massive 2010 run, but most agree that it probably had to do with the very favorable water conditions that were present in 2008 when the sockeyes were juveniles. “They’re very vulnerable at that stage of their life,” reports John Reynolds, a salmon conservation expert at Canada’s Simon Fraser University.

Roberta Hamme, a researcher with Canada’s University of Victoria, suggests in a recent study published in Geophysical Research Letters that the ash fall from the eruption of Alaska’s Kasatochi volcano in 2008 may be one reason for the huge 2010 run. Iron in the ash, which was spewed far and wide by the erupting volcano and then dispersed further by turbulent weather, served as a fertilizer throughout the North Pacific. The result was huge algae blooms that dramatically improved the fish’s food supply. A similar large Fraser River salmon run in 1958 was likewise preceded by a huge volcanic eruption in Alaska.

What was particularly striking about 2010’s mammoth run was the contrast against 2009, when the Fraser River sockeye run was a disaster by all accounts. It capped 20 years of decline and was so much worse than anyone had expected that the Canadian government formed a commission to investigate possible causes, reported Daniel Jack Chasan on the Pacific Northwest news website, Crosscut.

The situation was terrible in 2008, as well, so much so that on the U.S. side of the border, then-Commerce Secretary Carlos Gutierrez declared the Fraser salmon fishery a disaster and allocated $2 million to U.S. tribes and commercial fishermen to make up for their loss of income. But strangely enough, just as the Canadian commission began investigating the paltry 2009 run, said Chasan, commercial fishermen “started hauling in more Fraser River sockeye than any of them had ever seen.”

Generally speaking, scientists and environmentalists are well aware of why wild West Coast salmon runs have been declining over the past century: namely pollution at almost every inch along the thousand mile river-to-sea-and-back underwater journey, overfishing in both rivers and the ocean, and man-made obstructions to fish passage. But environmentalists are now optimistic that the huge 2010 sockeye run is a sign of better times ahead. Perhaps improved logging practices, a resurgence in organic farming, new protections for upstream habitat or restrained commercial fishing catch limits—or some combination thereof—has begun to make a difference in salmon survival.

In any event, the salmon runs typically peak every fourth year—2010 was supposed to be a peak year but substantially exceeded expectations. Only time will tell if the masses of sockeyes in the Fraser in 2010 were a fluke or foreshadow better days ahead for the environment—and for the fish and people in it.

CONTACTS: John Reynolds, www.sfu.ca/biology/faculty/reynolds/The_Reynolds_Lab; Geophysical Research Letters, www.agu.org/journals/gl; Crosscut, www.crosscut.com.

Ocean advocates would like to end fish farming and instead put resources into reviving wild fish populations. Pictured: a salmon farming operation in Chile (Media credit/Sam Beebe, EcoTrust)

Dear EarthTalk: What are the differences between farmed versus wild salmon when it comes to human and environmental health? – Greg Diamond, Nashville, TN

Salmon farming, which involves raising salmon in containers placed under water near shore, began in Norway about 50 years ago and has since caught on in the U.S., Ireland, Canada, Chile and the United Kingdom. Due to the large decline in wild fish from overfishing, many experts see the farming of salmon and other fish as the future of the industry. On the flip side, many marine biologists and ocean advocates fear such a future, citing serious health and ecological implications with so-called "aquaculture."

George Mateljan, founder of Health Valley Foods, says that farmed fish are "far inferior" to their wild counterparts. "Despite being much fattier, farmed fish provide less usable beneficial omega 3 fats than wild fish," he says. Indeed, U.S. Department of Agriculture research bears out that the fat content of farmed salmon is 30-35 percent by weight while wild salmons’ fat content is some 20 percent lower, though with a protein content about 20 percent higher. And farm-raised fish contain higher amounts of pro-inflammatory omega 6 fats instead of the preponderance of healthier omega 3s found in wild fish.

"Due to the feedlot conditions of aquafarming, farm-raised fish are doused with antibiotics and exposed to more concentrated pesticides than their wild kin," reports Mateljan. He adds that farmed salmon are given a salmon-colored dye in their feed "without which their flesh would be an unappetizing grey color."

Some aquaculture proponents claim that fish farming eases pressure on wild fish populations, but most ocean advocates disagree. To wit, one National Academy of Sciences study found that sea lice from fish farming operations killed up to 95 percent of juvenile wild salmon migrating past them. And two other studies—one in western Canada and the other in England—found that farmed salmon accumulate more cancer-causing PCBs and dioxins than wild salmon due to pesticides circulating in the ocean that get absorbed by the sardines, anchovies and other fish that are ground up as feed for the fish farms. A recent survey of U.S. grocery stores found that farmed salmon typically contains 16 times the PCBs found in wild salmon; other studies in Canada, Ireland and Great Britain reached similar conclusions.

Another problem with fish farms is the liberal use of drugs and antibiotics to control bacterial outbreaks and parasites. These primarily synthetic chemicals spread out into marine ecosystems just from drifting in the water column as well as from fish feces. In addition, millions of farmed fish escape fish farms every year around the world and mix into wild populations, spreading contaminants and disease accordingly.

Ocean advocates would like to end fish farming and instead put resources into reviving wild fish populations. But given the size of the industry, improving conditions would be a start. Noted Canadian environmentalist David Suzuki says that aquaculture operations could use fully enclosed systems that trap waste and do not allow farmed fish to escape into the wild ocean. As for what consumers can do, Suzuki recommends buying only wild-caught salmon and other fish. Whole Foods and other natural foods and high end grocers, as well as concerned restaurants, will stock wild salmon from Alaska and elsewhere.

CONTACTS: Health Valley Foods, www.healthvalley.com; USDA, www.usda.gov; David Suzuki Foundation, www.davidsuzuki.org.

Dear EarthTalk: I’ve been hearing about the great gas mileage for Volkswagens that use diesel fuel. But is it better for the environment to use diesel or unleaded gasoline? – K. Cronk, Bay City, MI

In the past, diesel fuel was always considered dirtier than gasoline. But newer standards regulating sulfur content and improved technology in diesel engines have made diesel somewhat kinder to the environment. Many eco-advocates now tout diesel as a viable and preferable alternative to regular unleaded gasoline.

Where diesel fuel really shines over gasoline is improved fuel economy thanks to its higher "energy density": Diesel contains more power per liter than gasoline. Today’s diesel engines have 20-40 percent better fuel economy than their gasoline counterparts, which some say more than makes up for the fact that they also produce about 15 percent more greenhouse gases. This greater efficiency means that diesel engines emit less carbon monoxide and carbon dioxide and fewer hydrocarbons than gasoline engines.

Diesel’s downside is that it emits larger amounts of nitrogen compounds and particulate matter (soot) that can cause respiratory problems and even cancer. The California Air Resources Board (CARB) attributes 70 percent of that state’s cancer risk from airborne toxins to soot from diesel cars and trucks. Nationwide, studies have shown a 26 percent mortality increase for those living in soot-polluted areas.

But diesel’s dark side is getting a little brighter, thanks to new technologies such as Mercedes-Benz’ BlueTEC system (now used in many VW, Audi and Chrysler diesel models) that filters particulates while improving overall engine performance. The Diesel Technology Forum (DTF), a trade association of carmakers, engine builders and petroleum distributors, reports that technologies now commonplace in new diesel engines reduce the tailpipe output of particulate matter by as much as 90 percent and nitrogen oxides by some 50 percent compared to diesel engines on the road just a decade ago.

"The industry has made significant strides in recent years to develop diesel systems that are cleaner and more efficient than ever before," reports DTF. "Thanks to state-of-the-art engines, cleaner-burning fuels, effective emissions-control systems, and advancements in the fuel injection system, it would take 60 trucks sold today to equal the soot emissions of one 1988 truck." U.S. Environmental Protection Agency (EPA) data shows that airborne diesel particulate levels fell by more than 37 percent during the 1990s.

Meanwhile, continually improving fuel efficiency standards in the European Union (where the majority of new cars purchased in many member countries use diesel fuel) are forcing carmakers to design more fuel efficient, less polluting vehicles around the world. After all, there’s no sense in designing better engines for one region with high standards and another for areas with less stringent rules. Another green benefit of diesel-powered engines is their ability to run on plant-derived biodiesel instead of petroleum-based diesel. And in the near future consumers may be able to shop for new diesel-electric hybrid cars now on the drawing boards of major automakers around the world. For now, consumers looking to buy a new or used car—diesel or otherwise—can see how different models stack up in regard to efficiency and emissions via the FuelEconomy.gov website, a joint effort of the EPA and the U.S. Department of Energy.

CONTACTS: CARB, www.arb.ca.gov; Mercedes-Benz’ BlueTEC, www.mbusa.com/bluetec; Diesel Technology Forum, www.dieselforum.org; FuelEconomy.gov, www.fueleconomy.gov.

SEND YOUR ENVIRONMENTAL QUESTIONS TO: EarthTalk, c/o E — The Environmental Magazine, P.O. Box 5098, Westport, CT 06881; earthtalk@emagazine.com. E is a nonprofit publication. Subscribe: www.emagazine.com/subscribe; Request a Free Trial Issue: www.emagazine.com/trial.

(ARA) – Literally soaked in flavor, marinated foods are undeniably delicious. But did you know that marinating also makes your grilled foods safer?

Anyone who loves the delectable flavor of hot-off-the-grill foods has probably heard that cancer-causing substances — such as heterocyclic aromatic amines (HAAs or HCAs) — form when the proteins in red meat, pork, poultry and fish react to the high heat of grilling and when fat drips off the meat and produces smoke.

But the researchers aren’t just pouring water on our coals; they’re coming up with solutions, too. Chemists at Kansas State University found that marinating meat for an hour in spice blends can reduce the formation of HCAs by 80 percent or more. They credit the antioxidant properties of spices with this change. Other researchers suggest that marinades may buffer the heat that causes the problematic chemical reaction, or that a combination of sugar, oil, and acidic ingredients decreases the carcinogenic compounds.

Not that you need a scientific reason to marinate. Savvy grillers know marinating improves flavor and the process isn’t labor-intensive. You can make your own signature marinades, or rely on the guaranteed results of quality mixes.

For safe and delicious grilling with marinades:

• Choose lean cuts of meat, which will drip less and produce less smoke. Trim excess fat.
• Prick the surfaces of meats with a fork before marinating to allow flavors to penetrate.
• Marinate foods in the refrigerator — not on the counter — in a glass, plastic, or stainless steel pan.
• Keep in mind that marinades that have been used for raw meat, poultry or seafood need to be cooked thoroughly before eating. So don’t baste with them during the last few minutes, don’t dip your finger in the pan to taste and don’t use the leftover marinade for sauce without cooking it first.
• Consider cooking meats in the microwave for a minute or so before placing them on the grill. Discard any juice that’s produced during microwaving. Use tongs or a spatula, rather than forks, to reduce drips when turning foods on the grill.
• Cook over medium (rather than high) heat to avoid charring foods. Let flames settle down before cooking over coals or wood, and turn the temperature down to medium on a gas grill. If you do char a portion of the food, cut off that section before serving.
• Flip those burgers. Again. They’ll cook faster (and produce fewer HCAs) if you turn them often.
• Consider other options, too, like soy burgers and soy hot dogs, portobello mushrooms and other vegetables. These foods don’t have the same potential to produce harmful substances that can result from unsafe cooking procedures — but they’re delicious when marinated nonetheless!

Here’s a simple, tasty recipe from Chef Kendall McFarland, research and development manager at Simply Organic:

Mediterranean Pasta Salad

Ingredients:

4 cups cooked pasta
1/2 cup extra virgin olive oil
1 package of Simply Organic Steak Marinade Mix

In a large bowl, toss the pasta with the olive oil and the Steak Marinade Mix. Serve as a warm or cold side dish.

Add olives, cheese or other vegetables if desired.

Staying with the same marinade for the complete meal, Chef Kendall also has this tasty recipe:

Tarragon Encrusted Salmon

Ingredients:

4 tablespoons softened butter
2 tablespoons lemon juice
1 package Simply Organic Steak Marinade Mix
1 to 1 1/2 pounds salmon steak — minimum of 1-inch thick

Preheat grill. In a small bowl blend butter, lemon juice and Steak Marinade. Lay salmon on grill using a fish grill plate, skin side down. Spread a thin layer of butter mixture on steaks. Grill eight to 10 minutes or until salmon is just flaky.

Serve with sliced fresh tomatoes as a garnish.

Courtesy of ARAcontent