The world's healthiest foods

My stepmom is a great cook and she has more cookbooks and recipes, some in her head, than anyone I know. She recently busted out this giant, text book looking piece titled "the world's healthiest foods" and do not criticize my lack of capital letters on that one, it really is that way on the cover. It is an 880 pager with everything from fruits and vegetables to herbs and spices. It of course has recipes for all these wonderful foods.

There is a 'total nutrient-richness chart' that I found helpful when trying to plan my grocery list. The way they calculate the nutrient-richness is by dividing the maximum nutrient value by the total calorie value. For example broccoli has 123mg vitamin C and is 44 calories in a cooked cup. This gives you 2.8mg of vitamin C for every calorie of broccoli you eat. Don't worry, they do all this math for you in the book.

Here are the charted foods from highest value to lowest. I am curious about those foods that did not make the list, I wonder if I should not be eating them. Anything with the symbol * after the word, will later be explained in more detail.

Vegetables:  #1 is Spinach, Swiss Chard*, Crimini Mushrooms*, Asparagus, Broccoli, Romaine Lettuce, Collard Greens, Kale/Mustard Greens, Tomatoes, Brussels Sprouts, Green Beans, Cabbage, Carrots, Winter Squash, Beets, Eggplant, Garlic, Onions/Leeks, Sweet Potatoes, Avocados, Corn, Sea Vegetables*, Shiitake Mushrooms, and Olives.

Fruits: #1 my favorite Strawberries, Raspberries, Cataloupe, Pineapple, Kiwi, Oranges, Papaya, Watermelon, Apricots, Grapefruit, Grapes/Raisins, Blueberries, Bananas, Plum/Prunes, Lemons & Limes, Apples, Figs, and Pears.

Fish & Shellfish: #1 is Tuna, Shrimp, Salmon, Cod, Sardines, and Scallops

Nuts & Seeds: #1 is the baseball favorite of Sunflower seeds, Flaxseeds, Sesame seeds, Pumpkin seeds, Walnuts, Almonds, Peanuts, and Cashews

Poultry & Lean meats: #1 is Calf's Liver (not sure I'm thrilled with this one), Grass-Fed Beef, Venison, Lamb, Chicken, and Turkey

Beans & Legumes: #1 is Lentils, Soybeans, Kidney beans/Pinto beans, Lima beans, Black beans/Navy beans, Garbanzo beans, Tofu, and Dried peas

Dairy & Eggs: #1 is the good ol' Egg, Low-fat Milk, Yogurt, Low-fat Cheese, Goats Milk

Grains: #1 is Oats (I recommend some ol' fashioned homemade oatmeal with cinnamon which you will see below), Rye, Quinoa*, Brown Rice, Whole Wheat, and Buckwheat

Herbs & Spices: #1 is Parsley, Mustard seeds, Basil, Turmeric*, Cinnamon, Cayenne/Red chili peppers Black pepper, Ginger, Dill, Cilantro, and Rosemary

*Swiss Chard (pictured): It is a tall, leafy vegetable with a thick crunchy stem. It comes in a few varieties and has a bitter taste. The healthiest way to cook it is a 'quick boil' for 3 minutes.

*Crimini Mushrooms: They look similar to the typical Button Mushrooms you find in the store, but have a darker coffee color and deeper 'mushroomy' flavor.

*Sea Vegetables: This is a fancy way to say Sea Weed and there are a few varieties. Some sea weed is not edible, but you know the kind they make sushi with, well you can find this at Trader Joes in packs.

*Quinoa (pictured): This is not technically a cereal grain although it may look like one. It is a seed of an herbaceous plant, which is just a plant that dies down at the end of the growing season.

*Turmeric: It is a spice native to Indonesia and southern India. It is peppery, warm and bittersweet with a mild fragrance reminiscent of ginger. It is known as an ingredient used to make curry powder.

Obviously, everything on this list should be eaten in moderation and excerise is key to a healthy lifestyle. If you have any questions as to recipes or facts about the above list, please do not hesitate to ask. The book does reccommend the best ways to select, store, prepare and cook the foods mentioned. You can find me on facebook, twitter or gmail at kiley11anne@gmail.com.

Have a super September and a healthy life!!
Thanks for reading!

BROTHER

I have a little brother who is not so little anymore.

Some of you may know the amazing Chans Larsen Hall. Well, if you don't, he turned 18 this month and I cannot believe it. I remember the day my mom yelled for me to "grab the baby bag" and when I asked "why?" she simply informed me we were going to see my new baby brother. I was so excited and so completely annoyed when night fell without his arrival. Yep, he decided to take his sweet time and I was forced to spend the night at grandma's house with promises that I would be promptly informed when he showed up. I saw him for breakfast!

I remember the day the tables turned. It was in my senior year of high school when he clocked me one for the first time. I instantly came to the realization that I couldn't bully him like I had in the past. He suddenly could now hold his own, even though he did immediately run in fear and lock himself in the bathroom. I love him regardless and I'm sure I had it coming, as I had mastered the "I'm just looking at him" teasing method a long time prior.

He is far from a baby anymore. He can now pass as a legal adult and he definitely looks the part. He is turning out to be smarter and more athletic than I ever was. He is proving himself in football, basketball and golf. The kid has got brains too. He could actually be done with a year of college credits come his high school graduation in 2012. I'm a proud sister if you couldn't tell.

He is working hard in the Texas heat as I write this. I got an update from my proud father that his one an only boy scored a touch down in practice this afternoon. Dad is out in Texas to catch his "friday night lights" game this week and I wish so badly that I was there to join in the cheer-fest. No worries though, I will be there come October! And yet again I will take such pleasure in my attempts to embarrass him.

I cannot wait to see the man he will become!
Love you Chansy pants! xoxo
Praying for Panther health and victory!