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Natural Health Newsletter Brought to you by Diets in Review
“The ingredients of health and long life are great temperance, open air, easy labor, and little care.”
— Sir Philip Sidney

Thank you to all that entered our giveaway last month celebrating our 2 year anniversary. I am excited to announce that Hil'Lesha has won the autographed copy of the Babycakes cookbook – many thanks to our friends at Babycakes and Erin Mckenna. Due to so many amazing entries, I am giving away an additional copy of the Babycakes cookbook. The 2nd lucky winner is Stacey, the Diabetic pastry chef. Happy baking too all and to our two lucky winners.

This month we are talking about antioxidants. I have noticed more and more that products are touting their antioxidant qualities and finding that most people aren’t fully clear on what they are or what they do, so let’s change that today! In the top 20 list from a USDA study that highlights foods with the highest antioxidant content, blueberries was ranked number 2 and happens to be a personal favorite so make sure not to miss this month’s recipe

Best in Health!

Antioxidants - What Are They Anyway?

Red Beans

Antioxidants are substances that can protect your cells against the effects of free radicals. They act as a monitor of our cells and therefore repair damage being done by the free radicals. Free radicals are molecules produced when our body breaks down food or through exposures to such things as the environment, and tobacco smoke.

Free radicals can lead to damage of our cells, and may play a role in heart disease, diabetes and cancer. Antioxidants therefore can help lower the risk of cancer, infection and other diseases while enhancing our immune system to fight of these types of attacks as well.

Common antioxidants are:

  • Vitamin A and Carotenoids: Carrots, broccoli, kale, cantaloupe, peaches, apricots and bright colored fruits
  • Vitamin C: Oranges, lime, strawberries, green peppers, broccoli, green leafy vegetables and tomatoes
  • Vitamin E: Nuts and seeds, green leafy vegetables, whole grains, vegetable oils
  • elenium: Fish and shellfish, milk red meat, eggs, chicken and garlic
  • Flavonoides/poyphenols: Soy, red wine, purple grapes, pomegranate, cranberries, tea
  • Lycopene: Tomato, pink grapefruit, watermelon

A USDA study analyzed the antioxidant content of foods we regularly consumed, which researchers tested on over 100 foods. The top 20 are:

  1. Small red bean (dried), 1/2 cup
  2. Wild blueberry, 1 cup
  3. Red kidney bean (dried), 1/2 cup
  4. Pinto bean, 1/2 cup
  5. Blueberry (cultivated), 1 cup
  6. Cranberry, 1 cup (whole)
  7. Artichoke (cooked hearts), 1 cup
  8. Blackberry, 1 cup
  9. Prune, 1/2 cup
  10. Raspberry, 1 cup
  11. Strawberry, 1 cup
  12. Red delicious apple, 1
  13. Granny Smith apple, 1
  14. Pecan, 1 ounce
  15. Sweet cherry, 1 cup
  16. Black plum, 1
  17. Russet potato, 1 cooked
  18. Black bean (dried), 1/2 cup
  19. Plum, 1
  20. Gala apple, 1

Sources: American Chemical Society. "Largest USDA Study Of Food Antioxidants Reveals Best Sources." ScienceDaily 17 June 2004. Halvorsen BL, Holte K, Myhrstad MC, Barikmo I, Hvattum E, Remberg SF, Wold AB, Haffner K, Baugerod H, Andersen LF, Moskaug O, Jacobs DR Jr, Blomhoff R. A Systematic Screening of Total Antioxidants in Dietary Plants. Journal of Nutrition 132:461-471, 2002

Recipe of the Month: Blueberry Parfait


Prep time: 10 minutes
Cook Time: n/a
Yield: 1 serving so feel free to double and triple for the family!

  • 3/4 cup low-fat cottage cheese or low-fat plain yogurt
  • 1 cup rinsed blueberries
  • 2 teaspoons toasted wheat germ or flax seed


Place cottage cheese (or yogurt) in a small bowl. Top with blueberries and then sprinkle with wheat germ or flax seed

Note: while the blueberries provide a natural sweetness, a little added honey or agave nectar provides some additional healthy flavoring!

In the News

Elizabeth Hasselbeck, co-host on the View and who first became known by her appearance on the popular TV show survivor has struggled with a health issue that 1 out of every 33 Americans suffer from as well – gluten intolerance, also known as celiac disease. With such a large number of sufferers nationwide, Elizabeth is potentially the most well known and has since gone on to write a book entitled “The G-Free Diet: A Gluten-Free Survival Guide”. The book that just released a few weeks ago has been met with a mix of reviews as concerns over the accuracy of the information have started to surface. Our editors reviewed the book, which can be found here: The G-free diet. We of course cautioned that all information be fact checked with a doctor as inaccuracies can be potentially dangerous to celiac sufferers. To read more about what organizations such as the celiac foundation have to say about her book you can visit:

Giving Back

Yéle Haiti is a foundation started by Grammy-Award winning musician and Haitian Goodwill Ambassador Wyclef Jean. Their mission is to create small-scale projects to contribute to Haiti’s long-term progress. Each of Yéle’s projects is created to renew hope for Haitians to rebuild their nation. Wyclef believes that when given the opportunity to shape the future of others, Haiti’s youth will show the world their ability to bring great things to their country. Please visit Yele Haiti For mor information and help the youth of Haiti flourish.

Action Items

  • Summer officially kicks off in a week on June 21st. What better time to enjoy the outdoors with the longer daylight hours. Hit the pavement after dinner and enjoy an added exercise boost to your day.
  • We had such an outstanding response to the BabyCakes cookbook giveaway that our 2 year anniversary really did feel like a huge celebration. Keep an eye out for the next giveaway to come this summer!!
  • I loved your feedback on the diet plate from our May issue. Some loved it and some thought it made eating way too complicated. Have a diet gimmick you want us to review or provide feedback on? Send me a note.

Forward to a Friend

It’s such a pleasure to help those closest to us become happier and healthier. Please forward this newsletter to friends, family members or colleagues who might be interested and inspired by it.

Also, if there is something you are interested in learning more about or would like me to feature in an upcoming newsletter please contact me.

Eat, Live Laugh newsletters are intended for overall general wellness. If you have condition specific concerns please feel free to contact me.