8. Nuts, Notably Almonds and Walnuts
Adding to their party-mix appeal, nuts are rich in antioxidants and have been found to lower blood cholesterol levels. A Harvard study showed that women who ate more than five ounces of nuts per week had a significantly lower risk of coronary heart disease than those who ate an ounce or less. And, they don't contribute to weight gain as much as other kinds of fatty foods. Walnuts are rich in omega-3s.

9. Olive Oil
A staple of the highly touted "Mediterranean Diet," olive oil contains the potent antioxidants called polyphenols. Olive oil has been shown to reduce blood pressure and cholesterol levels. The extra-virgin variety is best.

10. Garlic
This pungent herb fends off aging via its antioxidant properties. It also contains strong antibacterial and antiviral compounds that help shake off stress-induced colds and infections. Raw, crushed garlic is best; cooked garlic is less powerful but still benefits the cardiovascular system.

Top 10 Powerhouse Foods for the Heart!
Since no single food provides all the nutrients the body needs, eating a wide variety of foods ensures that you get the nutrients necessary to promote good health! Below are some of the healthiest food choices. These foods are packed with vitamins, minerals, antioxidants and phytochemicals -- all of which have the power to keep your heart healthy and your body slim!

1. High fiber cereals and breads
   
2. Fish (salmon and tuna)
   
3. Legumes (beans and peas)
   
4. Nuts (walnuts and almonds)
   
5. Skim milk
   
6. Blueberries
   
7. Apples and oranges
   
8. Carrots
   
9. Tomatoes
   
10. Spinach and kale

Now we are going to show you how easy it is to incorporate these powerhouse foods into some very basic meals that pack a nutritional punch!

Breakfast:
We took a typical cereal meal and made it heart-healthy by doing the following:

We chose a high-fiber cereal (we like Fiber One: it packs a whopping 14 grams of fiber in one serving), added a serving of skim milk and topped it off with a cup of blueberries and a sliced apple. This meal packs four out of the 10 powerhouse foods into your diet before 9 a.m.

Lunch:
We took a typical salad meal and turned it into a heart-healthy meal by doing the following:

We took two cups of baby spinach (pre-washed), added extra servings each of shredded carrots and diced tomatoes. Next, we added 1/2 cup of black beans (canned for convenience -- but we rinsed them to get rid of some of the sodium) and a handful of chopped walnuts. We topped it off with two tablespoons of balsamic vinaigrette (made with olive oil) and added a whole-wheat roll.

In just one simple meal, you've more than satisfied your veggie quota. Combine this with the cereal meal and you're on your way to meeting your fruit and veggie goal for the day. Are you beginning to see how easy it is pack these superstars into your daily meals?

Dinner:
Now let's really drive the point home with our dinner example! We took a typical fish dinner and turned it into a heart-healthy meal by doing the following:

We chose a salmon steak (one of the healthiest fish choices) and brushed it with olive oil, seasoned it with paprika on both sides and baked it for 15 minutes. We served it with steamed broccoli, a small spinach salad and a whole-wheat roll.

Get it? With three easy-to-prepare meals, we have successfully included the top 10 powerhouse foods over the course of one day. The trick is having these powerhouse foods on hand so you can create your own heart-healthy mealsby adding as many of these foods as possible (with an emphasis on fruits and veggies) to your basic meals. The result will be top-notch nutritious meals that are easy to prepare, with health benefits that are priceless!

Gary Foster, director of the Center for Obesity Research and Education at Temple University and colleagues have just completed a two year study.  Five Philadelphia elementary schools replaced sodas with fruit juice. They scaled back snacks and banished candy. They handed out raffle tickets for wise food choices. They spent hours teaching kids, their parents and teachers about good nutrition.

The results were phenomenal.  The number of students who became overweight during the two-year experiment was a full 50% less than the number of kids who became overweight in schools that didn’t make these changes. The findings are published in the April, 2008, issue of the journal Pediatrics.

In the five test schools, juice, water and low-fat milk replaced sodas. Snacks had to meet limits for fat, salt and sugar. Students who ate healthy snacks got raffle tickets to win prizes such as bikes and jump ropes.

But the schools can’t do it all on their own – the biggest challenge to schools is that kids drink sodas and eat junk food at home – so they come to school expecting to do the same.  As parents, imagine the difference we could make if all of us made these same simple changes in our homes.

Wholefood Farmacy foods taste great, they’re convenient and kids love them.  Let the Wholefood Farmacy help you to take that first step in the right direction. 

Visit The Wholefood Farmacy

Who loses when it comes to organic wine?

The Bite
(As if we'd ever write a tip bashing wine.) Both you and the planet win, hands-down, when you choose biodynamic or organic versions of your favorite varietal. Read on to find which wines brought home the Biter taste-test trophies.

The Benefits

• Points for fewer 'cides. Organic wine means less chance of chemical insecticides, herbicides, and fungicides on the earth and in your glass.
• Supporting eco-friendly farms. Organic farms employ green agricultural methods such as planting cover crops.
• Your palate (and head) will thank you. Minimally processed and with no added sulfites (a preservative in regular wines), organic wine is easy on your tongue and may lead to gentler hangovers. (We keep testing this theory...again and again. The things we do for you...)
• Going even greener. Biodynamic on the label means the wine was holistically produced with consideration for the local ecosystem, soil, and even phases of the moon.