Holiday Gift Book--The Healing Powers of Superfoods

 Surprising Superfoods 

Eggs, fish oil, butter, coconut oil . . . one minute they’re good for you and the next they’re not. Food fads make it tough to know what’s truly healthy. Eat it, don’t eat it. It helps, no wait, it doesn’t help.

Medical doctors and researchers are constantly making new discoveries about food that change conventional thinking.

With so much conflicting science, how do you know which foods really have incredible healing powers?

End the confusion once and for all
with The Healing Powers of Superfoods.

Written by Cal Orey, author of the bestselling Healing Powers of Honey, this blockbuster new book is based on the latest scientific studies showing dozens of surprising superfoods and juices you never knew could help you get healthy and stay healthy — even cheese, chocolate, and ice cream!

The Healing Powers of Superfoods reveals the NEW top 20 superfoods which are loaded with antioxidants, polyphenols, carotenoids, flavonoids, and minerals and vitamins with powerful immune-boosting and disease-preventing properties.

If you want to outsmart heart disease, cognitive
decline, or even lung troubles without giving up
your favorite foods . . . this is the book for you.

Contrary to popular belief, superfoods aren’t just for health nuts. They’re for everyone who wants to enjoy a healthier heart, a stronger brain, clear lungs and sinuses, lower cholesterol, and reduced pain — as well as give the boot to colds and flu, soothe dry skin, feel more energized, and live longer.

One of the most important things you can do with the NEW Top 20 superfoods: Boost your immunity. A balanced immune system is essential to living a healthy life.

Inside this 316-page bible of superfoods you’ll discover the top 20 nutrient-dense foods that are delicious to eat and easy to find at your favorite supermarket. These new superfoods are many of the classic foods you love and they deliver big health benefits that can help you:

• Boost your immune system
• Support a healthy heart
• Build strong bones
• Strengthen your cognitive health
• Maintain healthy blood sugar
• Power up your energy
• Fight fat
• Lower blood pressure
• Lower the risk of heart disease
• Slow the aging process
• Promote healthy vision
• Ease anxiety and stress

If foods like acai, maca, or garlic come to mind when you hear the word “superfood,” you’re in for a surprise! While these superfoods are nutritionally dense and good for your health . . .

The Secret to a Long, Healthy Life
Is Sitting on Your Grocery Shelf

There are loads of other, lesser-known taste-tempting, belly-filling foods with the power to restore health, wellness, and energy to the body. There are even foods that have been on your plate all along — you just didn’t know they were nutrient-dense.

Take gelato and shellfish — once considered too fatty or too high in cholesterol and sodium, they’ve been determined to be good for you and they taste great. They’re today’s “new” superfoods! Shrimp alone have 17 grams of protein and almost one-third the recommended daily allowance of vitamin D — an important vitamin millions of people are lacking. You need all the “D” you can get for strong bones and teeth.

You know those potatoes you serve up as a side with a juicy steak or your favorite chicken dish? Surprise — they’re immunity-boosting powerhouses!

Not just fat-free and a great source of potassium for your heart health, these super spuds are also packed with vitamin A, a powerful immune booster. Medical researchers also believe this potato can boost white blood cell activity, which is key to warding off certain cancers.

All of the details you need about super taters — including some great ways to use them in recipes — are on page 104 of your FREE BOOK.

Guess what? A food doesn’t have to be
perfectly “clean” to be a superfood.

Think about how you enjoy that big bowl of decadent gelato. So creamy and smooth, yet this sweet treat has less fat and more natural ingredients than ice cream.

Add some of this yummy chocolate or any of the great mix-in suggestions on page 63 and it’s like you went to Dairy Queen for a Blizzard swirled with your favorite mix-ins — only better because it’s healthier!

Best of all when you start adding other nutrient-dense foods to superfoods, you instantly increase the health benefits. The Healing Powers of Superfoods gives you all kinds of ideas for blending and stacking superfoods for the healthiest options.

Now don’t give ice cream the boot, because
America’s favorite frozen delight not only builds
strong bones — it supercharges your brain.

Ice cream contains calcium for bone-building and protein for strong muscles and teeth. Know what else? Vanilla ice cream is good for the brain! When you get your FREE COPY of The Healing Powers of Superfoods, turn to page 63 to see the secret super mineral in vanilla ice cream that enhances brain function. Belgian researchers using MRI testing found ice cream even diminishes the brain’s response to sadness.

Do you like apples or peanut butter? They’re super delicious superfoods, too. Apples aren’t just great for weight loss, they lower your bad cholesterol (LDL), protecting against heart attack and stroke.

See page 28 of your FREE BOOK to see which apples pack the most powerful punch. Be sure to try the Super Heart Healthy Cinna-Apple Smoothie on page 29.

Do these look like SUPERFOODS to you?
Take a closer look.

When University of Scranton researcher Joe Vinson, Ph.D., was asked what foods he’d pick if he were stranded on a desert island for two weeks, he chose nuts, peanut butter, orange juice, and wine. Since wine is rich in resveratrol, it could help prevent blood clots from years of eating French fries and bacon.

Rather skip the wine? There’s a great juice alternative on page 141. This superjuice not only helps lower cholesterol but may reduce the risk of cancer, too. It’s all in The Healing Powers of Superfoods.

Eggs can keep you out of the cardiologist’s office, too.

Two studies of 40,000 men and women published in the Journal of the American Medical Association (JAMA) showed eating eggs in moderation may be good for your heart. Scientists found absolutely NO LINK to heart disease in healthy test subjects who ate an egg every day. But . . .

You must know which part of the egg to eat for the biggest health benefit — and it’s not what you think or what you’ve been told. An “eggstrordinary” secret on page 55 will show you how to get the biggest bang for your heart health from eggs.

Surprising superfood of the year:
Lobster Mac and Cheese for weight loss!

You’re going to think, “This is too decadent to be good for me, right?” Nope! This amazing recipe uses a secret type of pasta studies show fills you up and slims you down. Parmesan swirled with a bit of butter, pasta, tomatoes, creamy half-and-half, fresh basil. Mmm, mouthwatering! Get the recipe on page 286 of your FREE BOOK! Hurry, get your FREE COPY while supplies last.

These superfoods could help halt everything
from heart disease, cancer, and
flu to obesity, anxiety, and depression.

 

Power up your immune system with this surprising breakfast food!

Turn to page 71 of your FREE BOOK to find out!

 

Eat pizza, beat heart disease.

See how on page 91.

 

Lower bad cholesterol with super chicken!

Turkey works, too. Try the moist and meaty Super Vitalizing Turkey Salad on page 100.

 

Breathe easier — eat tomatoes.

Got asthma? Tomatoes open up airways and detox the body. Page 213

 

Crunchy French Toast and Berries

Healthy never looked or tasted so good! Recipe on page 151 of your FREE BOOK.

During flu season or a major health crisis, it’s more critical than ever you feed your body superfoods to shield against invaders. The more superfoods you pile on your plate over the course of a day, the better.

And learning about which superfoods to eat doesn’t have to be difficult. Everything you need to know is inside The Healing Powers of Superfoods. Through this special offer, you can get a copy of this blockbuster book absolutely FREE! Click here to claim your FREE BOOK.

Here’s a sneak peek at what’s waiting for you inside of The Healing Powers of Superfoods:

• Lower your risk of cancer and heart disease with pizza! Italian researchers found the secret in the sauce. Page 92
• See cholesterol levels you can love at your next checkup. Eat more of this family favorite which also helps you stay trim and feel calm. Page 97
• Lower your blood pressure, stave off colds and flu, AND lose weight with . . . potatoes? That’s right! Discover which 2 “super spuds” are best on page 104.
• Reduce the risk of heart disease and power up your brain health with sweet, creamy, and crunchy Peanut Butter Fudge. Recipes on page 248
• Flatten your belly and banish bloat fast with watermelon — a natural diuretic! Try the quick Melon Salad on page 135.
• Tired, fatigued, and need energy? Eat this once-forbidden sweet treat turned superfood — it gives you the added benefit of boosting brain power. Page 63
• Need a sweetener? Forget honey or brown sugar — reach for antioxidant-rich maple syrup! Studies show maple can enhance the immune system for fewer colds and flu. WAIT! You must use THIS maple syrup to reap the health benefits. Page 73
• Avoid dental bills — keep your teeth and gums healthy with this vitamin C-packed fruit. Hint: it’s NOT oranges! Page 159
• Calm anxiety and frayed nerves with this Thanksgiving favorite. It helps your body make mood-boosting serotonin. Page 97
• Bounce back from jet lag! Drink a glass of water infused with this citrus and eat a handful of this superfood. You get a big energy boost from the carbs combined with magnesium and selenium. Page 198.

The Healing Powers of Superfoods is packed cover-to-cover with hundreds of ways to incorporate superfoods into your life to help you address whatever health issues you face: depression, dizziness, insomnia, kidney stones, blisters, UTIs, asthma, anemia, allergies, pain, and many others.

You get 50+ delicious, nutritious recipes for everything from Pesto Pizza, Dark Chocolate Gelato, and Cheesy Quiche to ricotta-rich Cannelloni steeped in garlic and herbs and Super Immunity Enhancing Chilled Sweet Potato Soup with Maple-Smoked Chili Sauce on page 105.

There are even thirst-quenching recipes for drinks and smoothies. Be sure to try the new twist on green drinks which tastes great! You can’t go wrong with sweet Honeycrisp apples blended with cinnamon, honey, and a touch of kale. Page 188.

PLUS, this treasure trove of healing
superfoods book also contains:

Lower your blood pressure — say CHEESE, please!

All this time you thought cheese was a no-no. Cheese is loaded with heart healthy calcium to help lower your blood pressure — and your risk of heart disease and stroke. Page 41

Wait until you try the gooey Cheese and Cranberry Dip on page 35.

A sensational blend of melted Brie, wine, garlic, and cranberries tempts your taste buds.

• 50 home remedies you can zip together in your kitchen for everything from building strong immunity to dealing with gingivitis, heartburn, depression, constipation, kidney stones, infection, and other health concerns.
• Top 10 “skinny superfoods” scientifically shown to fill you up, not out!
• 5 simple rules for losing weight like a champ.
• Perfectly pampering beautifying recipes for shiny, healthy hair, glowing skin, soft elbows and feet, and more. Super Beautifying Cantaloupe Smoothie, anyone? See page 224
• Household helpers for cleaning stubborn rust, removing gum from carpets, and making your house smell fresh and clean.

Whether you want to up your health game, have committed to start eating healthier, already eat healthy and are seeking out the latest and greatest superfoods, or you want to go from bland and boring to tasty and delicious with all NEW recipes . . . The Healing Powers of Superfoods is for you!

This groundbreaking new book is also perfect for anyone who wants to benefit from healthier options in their life, whether cooking, cleaning, dieting, or beautifying. There’s something for everyone!

Claim your FREE COPY today. All we ask is that you pick up the small shipping and handling fee of $4.95. Wait, there are more things you’re going to love . . .

Climate Chaos is Real

  By Cal Orey

Climate Chaos in California is the New Normal

Is it too dangerous to live in the Golden State in the 21^st century? California was once advertised as the “land of milk and honey” during the 1930s Dust Bowl era when migrants fled west to escape the severe dust storms and drought. But nowadays, the word is natural disasters from earthquakes to wildfires and dangerous air quality in northern, central, and southern California are more frequent and intense than ever before. And California dreaming has turned into a real-life nightmare. 

Is climate change (shifts in temperatures and weather patterns) to blame for an end of days scenario throughout California? Scientists will tell you there is climate chaos connection to climate change.  It’s a trigger effect and causing the perfect storm wreaking havoc throughout the West Coast states and north to Alaska “The Last Frontier.” Here are seven disasters that are causing commotion and confusion in California. Welcome to the new normal...     

So, as the Earth heats us we're experiencing droughts to heat waves. In the summer of 2022, California has been hit with high temperatures in Death Valley, the San Francisco Bay Area, and Central California—an agricultural hub. The extreme heat has affected grapes for wine to tomatoes and much more. The end result: Prices for our favorite foods are soaring, and farmers will suffer because the damage to their crops…Worse, California has been rationing water for outdoor gardens and limiting usage of energy at prime hours to lower the risk of power outages. (Refer the film “The Trigger Effect”.) And so much more is happening!

·       Algae Bloom: Due to the September heat, lakes and waterways were affected more than normal. At Lake Tahoe, the Tahoe Keys neighborhood and other regions around the lake were found to be toxic. Pets and people were recommended not to go into the water. Worse, the odor was strong like horse manure. The San Francisco Bay Area was also dealing with the unsightly algae challenges, too. The water turned green and red with massive fish die-offs, and a foul smell affected Lake Merritt in the East Bay. And scientists claim there isn’t a solution to get rid of it as they try to find answers.

·       Wildfires: Meanwhile, wildfires in California ignited in the summer (affecting the great sequoias in Yosemite). A new blaze called the Mosquito Fire (which began on September 6, north of Sacramento, and west of Lake from Tahoe), spread out of control, creating unhealthy air.

·       Air Quality: On September 11 I left South Lake Tahoe to escape the very unhealthy air and escape the potential threat of road closures and worse. The destination was Clearlake—with promise of clear air. I took the sibling, fur kids, bare essentials, and traveled west on back mountain roads ending up surrounded in hazardous smoke. On a long winding road, we were amid towering trees blanketed by a thick fog-like smoke filling the inside of the vehicle. There was no place to stop and turning back wasn’t an option. We followed the cars on the dark road. Once at Clearlake we were greeted by 107 degrees. But the rest of the state was coping with a heat wave, too. Thoughts of Yosemite (my first choice to flee still wasn't safe nor the great sequoias thanks to nature's wrath.

Nearly a week later, still hunkering down in Clearlake, Truckee in north Tahoe was dealing with hazardous air, and it moved to South Lake Tahoe. On the air quality ranking websites, it the “Dangerous” and purple color showed up on September 15. The following day Reno was ranked as the city with the unhealthiest air in the United States. The schools were shut down and people were advised to stay indoors due to a stage 3 health alert.

Two days prior, while safe in clear air and checking the air at Lake Tahoe, on September 13, my cell phone alerted me to a Shake Alert: Earthquake – “Drop, Cover, and Hold On.” Santa Rosa rocked. A 4.4, followed by a 3.9. More than 6000 people reported feeling it to the USGS website. And the shaker made national news at once. The twin quakes were on the Rodgers Fault (linked to the San Andreas). 

·       Flash Floods/Mudslides: Meanwhile, in the desert of Southern California flooding, flash floods and mudslides were threatening people and structures as well as destroying roads. And there’s more…

·       Rare Storms:  During the weekend of September 17-18, Northern California got word a welcomed storm was heading our way thanks to Alaska. The state got slammed with a rare storm and hurricane-force winds. One news headline reads “Alaska governor declares disaster after ‘historic-level storm’ floods coastal town”. On the upside, the storm headed south to Northern California to supply much-need rain, and maybe even snow in the Sierra.

But concern of gusty winds could ignite new wildfires and hinder containment of the out-of-control Mosquito Fire—the largest wildfire this year in California. On September 18 the Mosquito Fire was 34 percent contained and still growing: 75,000 acres. The cause is being investigated.

            Meanwhile, a threat of flash floods and mudslides in the Northern California mountains. So, heading back to the Sierra is on hold as I stay in Clearlake waiting for a sign it’s safe to go back home.

 As climate change continues to fuel Mother Nature’s wrath our environment and well-being continues to be challenged. Extreme Earth changes in California during the summer of 2022 are likely to be only the beginning of what’s coming in the future to the Golden State. Tourists are rethinking about visiting, and locals ponder migrating (much like the characters in John Steinbeck’s masterpiece Grapes of Wrath) for both survival and sanity’s sake in search of a better life.

 

Will Global Warming Grow Natural Disasters Around the World?

Yes, as the planet warms, say science experts. there may be more flooding and cyclones, thanks to the melting of glaciers, and sea levels rising. Climate change plays a role in the atmosphere and lakes and oceans, and it affects the Earth’s crust as well. There may not be a direct link between climate change and fire, according to scientists, but researchers have found strong correlations between warm summer temperatures and large fire years. This, in result, shows there is a consensus that fire happenings will increase with climate change.

Also, science gurus agree, an increase in seismic activity can happen due to the loss of groundwater during a drought. Plus, heavy rain, flooding, and snow affect the Earth’s crust and can trigger earthquakes, too.  Keep in mind, climate change isn’t just a California thing—life-threatening natural disasters are happening in the South, Northeast, Midwest, all around the nation and world. 

Scent-sational Fall Notes from The Healing Powers of Essential Oils (book in Healing Powers series)

  By Cal Orey

The Healing Powers of Essential Oils 

(Autumn and HolidayGift Book)

People have been using essential oils to help beat flu and plagues for centuries. Top health doctors know certain essential oils contain antiviral and antibacterial components for bolstering immunity against germs.

In the twenty-first century, viruses and bacterial infections

are contracted wherever you go, be it at the workplace, store, airplane, or even your home with family and friends. Essential oils and their protective compounds may help guard you from catching a virus or flu—and allergies from pollen, dust and pet dander to poor air quality.

We are not powerless. But it doesn't take a doctor to figure out that if you bolster your immune system, your body will be in better shape to ward off a cold, virus, sinus woes and  allergens that can drive you crazy. Achoo!

Here are essential oils that you can use to stave off viruses as part of your anti-virus arsenal to stay well.

5 Oils to Bolster Your Immune System from

The Healing Powers of Essential Oils 

by Cal Orey, published by Kensington

#1 Eucalyptus. Eucalyptus oil is one of the best essential oils to keep the flu at because it apparently boosts your immune system. Dr. Kurt Schnaubelt, founder of the Pacific Aromatherapy Institute points out that “the most effective essential oils for viral infections are those with sizable contents of cineole, mono terpene alcohol, and mono terpene hydrocarbons.” He adds, “These types of components form an effective antiviral synergy.”

What Scent-sational Rx to Use: Mix 6 drops of eucalyptus oil into a large pot of hot water. Cover your head with a lightweight towel and inhale the steam for a few minutes.

Why You’ll Feel Essentially Fine: Research shows that eucalyptus oil may be helpful because of its antiviral and antibacterial properties. Bronchitis, which is a viral health ailment that can be contagious, too, can be made less severe and recovery may be quicker than if one inhales eucalyptus oil.

#2 Lavender. During the fall and winter months when the temperature drops and we’re indoors more and closer to people, colds are common. But the right essential oil can help bolster your immunity and keep a miserable cold at bay!

What Scent-sational Rx to Use: Take a lavender-scented bath. Mix 3 drops of essential lavender oil with ¼ cup of jojoba or almond oil. Put the concoction into a tub filled with water.

Why You’ll Feel Essentially Fine: Lavender is a calming bacteria-fighting essential oil. Its anti-inflammatory compounds can help to keep you safeguarded against germs found on surfaces and the environment.

#3 Rosemary. When you have that irritating tickle in your throat and need to cough, well, its’ irritating. Hacking can hurt, too!

What Scent-sational Rx to Use: Combine 4 drops of rosemary essential oil into a diffuser or vaporizer. Or simply put the oil onto a handkerchief and take a whiff or two.

Why You’ll Feel Essentially Fine: Rosemary can be an aid to lessen the need to cough with due credit to a compound called 1,8-cinole. It may calm the muscles in the respiratory system, preventing coughing.

#4 Lemon. Ouch! A sore throat is an unwelcome irritation of scratch pain when you talk and swallow. It can be a sign that you may be coming down with a cold or flu. (Refer to #1.) Or it could be caused by seasonal allergies or even talking too much.

What Scent-sational Rx to Use: Try putting 1 drop of lemon oil in 8 ounces of hot water. Add 1 teaspoon raw honey for taste. Repeat twice daily.

Why You’ll Feel Essentially Fine: The oil has antibacterial and anti-inflammatory properties. This popular oil also may trigger saliva, which can keep the throat hydrated. Use the magical cure--you’ll be chatting soon!

#5 Sage. The primary compounds include the main antibacterial compounds, including a-pinene, camphor, b-pinene,  and limonene—which may help lessen the risk of developing inflammation, and even protect again microbes.

What Scent-sational Rx to Use: Make a spray or lotion including sage oil isn’t a bad idea. Note to self: Bring a sage spray before entering hotel rooms when traveling, and at home after being around people.

Why You’ll Feel Essentially Fine: Sage oil is a versatile essential oil. It can be used in a vaporizer to zap germs and fight viruses. You can use it diluted with a carrier oil such as olive oil. Sage is also a culinary oil—which means diluted you can use it (1 toothpick drop) in a soup or fish dish with garlic, another germ warrior.

The bottom line: The essential oil cure may be the cure-all for you. Plus, taking care of you during uncertain times – can provide more health benefits and keep your immune system healthy.

8 Anti-Virus Warrior Tips to Fight Against Germs 

and 

Spring Allergies and Immune Health

During the new season we're often vulnerable to allergens like dander, dust, and tree pollen. It's a good time to boost your immune system.

1. Drink plenty of fluids. Drinking water, herbal teas, and vitamin C-rich liquids can flush out any toxins that you accumulate.

2. Wash your hands often to keep germs away.

3. Eat right. Plant-based foods contain carotenoids and flavonoids that have antiviral and antibacterial activity. So eating nutritious produce daily will help keep your immune system strong.

4. Forego sugar. Sugar can interfere with the proper functioning of the immune system.

5. Take vitamin C and D or get it in fortified foods like cereal, juice, or milk. Most of the research says that it improves the immune system.

6. Zinc yourself well. Zinc is a potent virus-fighter that can cut the time you spend in misery.

7. Exercise, exercise, exercise. It lowers stress levels and ups better sleep to allow the immune to get revitalized." pointed out the health practitioner that taught me well.

8. Chill out. By keeping your stress levels down, sleep better and you can keep your immune system up and healthy.

Cal Orey, M.A. Is an author and journalist. Her books include the Healing Powers Series (Vinegar, Olive Oil, Chocolate, Honey, Coffee, Tea, Superfoods, Essential Oils, and Herbs and Spices) published by Kensington. (The collection has been featured by the Good Cook Book Club.) Also, Soulmates with Paws is a new book series.

10 Autumn Superfoods to Stay Heart Healthy and Lean

 Fall into 10 Favorite Foods for Your Health

(Special Gift Book for Autumn and Holidays; click link above to discover more!)

By Cal Orey, The Writing Gourmet

Here, take a look at some fab fat-fighting fall foods you can enjoy cooking, baking, and eating without putting on fat.

2.99 Ebook Special
Kobo and Amazon

1. Fruit: Apples, oranges and berries (yes, strawberries are still available). Research shows that diets high in fiber help keep you full. Low-fat, fiber-rich fruit also promotes regularity. The result: A flatter tummy. Try a decadent and healthful warm cobbler teamed with a scoop of calcium-rich all-natural vanilla yogurt with autumn fresh fruit, and drizzle sweet balsamic vinegar on top.

2. Potassium-Rich Foods: Bananas, dried apricots and berries are high in potassium and used in baking during fall. They act as natural diuretics, which may reduce bloating. These are good plain or put into all-natural healthful nut breads, less sugar, whole wheat flour muffins that you make and bake.

3. Cheese: Don't skip good cheese because it's a good source of calcium and other nutrients such as protein and vitamin A--and it's creamy and tasty in veggie pastas and hot, toasty sandwiches. But think moderation and real cheese (no fake stuff). Feta, Swiss (thin slices) are good to get satisfaction from a small amount.

4. Olive Oil: Adding a little extra virgin olive oil to your cooking and baking--like cheese--can help stave off unhealthy food cravings. Not to forget olive oil is a monounsaturated fat which is proven to be heart healthy, may stave off cancer, and help you to keep your weight in check.

5. Nuts: Almonds (as are other nuts) used in cooking and baking are a great godsend. They're high in zinc, rich in antioxidant E, contain some B vitamins, and sodium is very low. The crunchy texture is great in a fall salad or nutrient-dense good for you chewy cookie without chemicals and preservatives and chock-full of those dried fruits.

6. Chocolate: Not just a fall holiday food--it's a year-round health food. Dark Chocolate Sea Salt Cashews, for instance, boast fiber, and iron. Nine scrumptious nuts contain about 200 calories, zero cholesterol, only 60 mg sodium--and will give you that feel-good boost for your mind, body, and spirit. Count on it. Chocolate is oh so versatile--it's not just a dessert. And yep, it can help you cut craving for fattening sweet foods.

7. H20: It's more of a challenge to drink water (not a food exactly but essential for survival) than eat chocolate in the colder months but it can be done. Yeah, I'm doing it now. Try adding a twist of orange, lemon or orange to bottled water. If you purchase water, you'll feel more obligated to drink up! It's good for you from head to toe...

8. ...Herbal Tea: Speaking of water, sipping a cup (or two) of a hot, steaming and healing herbal teas (such as vitamin C-rich rose hips) can help you to fight colds and flu; relieve stress and anxiety (so you won't be tempted to overeat). Black and green teas are chock-full of disease-fighting antioxidants. One cup of green tea has no fat, sodium, sugar, or calories.

9.Tomato:These little wonders--hot or cold-are rich in the antioxidant lycopene--a cancer fighter and wonder for hot and filling whole grain rice dishes for dinner to healthy omeletes for breakfast. One cup of chopped tomatoes has just 35 calories. Because of this, tomatoes are a fat-free, nutrient-rich, and and versatile fall filler in many hearty meals.

10. Pumpkin: The alpha carotene in pumpkin (like sweet potatoes), a fall favorite, makes this vegetable a nutritional bonanza. Pumpkin is rich in heart-healthy carotenoids, potassium, magnesium, and folate, all of which may protect you from heart disease. This comfort food has only 25 calories per half cup and no fat. During the cold season, a warming and healthful dessert is a slice of pumpkin pie teamed with a steaming cup of hot water spiked with a tablespoon or two of apple cider vinegar and soothing chamomile tea.

A Bonus Food: A Cup of Cocoa: Don't forget savoring a cup of hot chocolate made with low-fat milk or water for that European touch--and it will nurture your spirit and warm your soul.

Surprise! New Research Shows Yes! Coffee Has Health Perks--for Your Heart!

New Research Proves Coffee is a Superfood! (Timeless Book The Healing Powers of Coffee Shows a Cup of Joe (or two) can help your heart!

By Cal Orey

Lose weight, fight cancer and help your heart. The author of The Healing Powers of Coffee tells why a good ol’ cup of Joe is being recognized as a hot new health food.

Americans love coffee. And according to some sources, we drink an astounding 400 million cups every day. But few consume it without some guilt. For years, it’s been suspected as a culprit for various conditions, from high blood pressure to ulcers. But research is now proving the opposite. In fact, there are hundreds of compounds found naturally in coffee beans that have decidedly healing properties, perhaps more so than cocoa, tea or even renowned antioxidant-rich fruits, such as oranges and blueberries. In her new book, The Healing Powers of Coffee, Cal Orey pours over the research to brew up some incredible facts about these magical beans. Here, she sits down for a little coffee Q&A, where she shares insights and tips on how coffee can wake up your wellness routine, helping you to not only stay trim, but also reduce your risk of chronic diseases—even substantially lowering your risk of a heart attack.

Quick TipStop the Pain. Have a Cup. If you’re prone to migraines, a cup or two of strong, black coffee may be the cheapest and most effective remedy, since caffeine can reduce pain by constricting blood vessels.

Q: What inspired your interest in coffee?A: I have penned the Healing Powers series—books on superfoods. Since coffee gets a bad rap, I thought it would be fascinating to write about a vice that has gone to virtue. The health benefits of java are controversial, but groundbreaking research shows that it’s got perks. Coffee has been touted as the “newest health food.”

Q: Why is coffee such a popular beverage worldwide?A: Its energizing benefits are probably the main reason why coffee has made its mark and is here to stay. Actually, according to legend, an Ethiopian goat herder was the first to discover the energizing benefits of the coffee bean plant centuries ago.

Q: What gives coffee its many health benefits?A: Coffee’s amazing antioxidant power is what makes it special. Two mighty antioxidants—chlorogenic acid and caffeic acid—have been given credit for its health benefits. Coffee boasts other health-boosting antioxidants, including benzoic acids, flavonoids and proanthocyanidins.

Q: Does decaf have the same effects?A: According to Joe A. Vinson, Ph.D., from the University of Scranton in Pennsylvania, decaf has 20% less polyphenols than caffeinated coffee, but this is not significantly lower.

Q: Do certain types of coffee have more benefits than others?A: Drinking freshly ground coffee from whole beans can help lower the risk of heart disease, cancer, type 2 diabetes, Alzheimer’s and Parkinson’s disease.

Q: What about the benefits of green coffee beans?A: Green coffee refers to the new or unroasted [beans] of Coffea fruits. It has been praised for its weight-loss benefits on the popular “Dr. Oz Show.” One study published in January 2012 in the Diabetes, Metabolic Syndrome and Obesity Journal shows 16 adults using green coffee bean extract lost an average of 17 lb in just 22 weeks. It’s believed that chlorogenic acid slows absorption of fat from food intake and also boosts metabolism of extra fat. Evidently, it may be a better source of chlorogenic acid than traditional brewed coffee.

Q: What about coffee’s effect on the Big C?A: Researchers are quick to point out that cancer-fighting antioxidants (in both caffeinated and decaf) may help lower the risk of developing some cancers, including breast, prostate and liver. Antioxidants in coffee act as disease-fighters to hinder the cancer process and reduce certain cancers.

Q: What’s an interesting fact about coffee that most people don’t know?A: You can cook and bake with coffee. You can incorporate coffee in recipes like Cappuccino Biscotti, Thai Coffee Spiced Chicken Sates, Coffee Cheesecake and Maple Espresso.

Q: What are coffee’s benefits for weight loss?A: Coffee can provide extra energy to help you exercise (burning calories and boosting metabolism at rest), and help to stave off muscle aches and pains after a workout. Also, caffeine in coffee can act as a natural diuretic, increasing the amount of urine you’ll excrete by temporarily losing pounds or water weight. What’s more, coffee can help women and men get and stay slim because it contains caffeine—and may beat bloat as well as keep you regular. But note, it’s a cup of regular coffee that can help you lose the unwanted pounds, not the junk added to coffee. That means stay clear of creams, flavored syrups, whipped cream, half-and-half and whole milk.

Q: How much coffee do you need to reap the benefits?A: The exact amount varies, depending on your heart health and tolerance. Some doctors believe if you have any heart problems or anxiety woes, stick to decaf or one cup of coffee per day. Other coffee gurus do not have a problem with drinking three cups of coffee per day—and that was the average for Americans back in the 1950s. If you’re concerned about caffeine, drink decaf.

Q: Can drinking coffee really be heart healthy?A: According to research, drinking two cups of coffee daily could reduce heart failure by 11%. Researchers didn’t determine why, but evidence suggests regular coffee drinkers may build a tolerance to caffeine, lowering their risk of high blood pressure. The antioxidants in coffee may also help to lower the risk of high blood pressure and cho- lesterol. However, unfiltered coffee and brewing in a French press or percolator may raise cholesterol.