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 |  | | Monday 05/20/2013 | Join the conversation!  | |  | | How Healthy is Your Breakfast? Eating a healthy breakfast doesn't have to include giving up taste and satisfaction. Join Dr. Weil on Healthy Aging for hundreds of recipes, including breakfast and brunch suggestions such as Baked Apple-Cinnamon French Toast, Greek Omelet, Red Pepper & Goat Cheese Frittata, and Cranberry Muesli. They all follow Dr. Weil's anti-inflammatory diet guidelines, for a healthy and delicious start to your morning. Start your day out right - begin your 14-day free trial now, and save 30% when you join!  | | Butter vs. Margarine When it comes to spreads for your bread, I am a longtime proponent of extra virgin olive oil. Its heart-healthy fats are a much better choice than margarine. Margarine was originally developed as a cheap substitute for butter, and has evolved from some fairly unappealing animal-based ingredients into a vegetable-oil based spread with added chemicals that make it more flavorful and easier to spread. To achieve that solid, spreadable consistency, margarine manufacturers add hydrogenated vegetable oil, creating unhealthy compounds that may contribute to heart disease and stroke. In addition, the heat and chemicals used to harden vegetable oils produce trans-fatty acids (TFAs), which can contribute to heart disease, increase cancer risks, promote inflammation and accelerate tissue degeneration.
Butter is definitely the better choice. In fact, some recent studies suggest that natural saturated fats, such as those found in butter, may not significantly contribute to cardiovascular disease, though further study is warranted. In any case, butter is closer to a whole food than margarine. If you must opt for a spread that is not extra virgin olive oil, I suggest natural, organic butter in limited quantities. | | |  | | Dr. Weil on Healthy Aging
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 Seasonal Food
Peas A good source of vitamins K and C, manganese and fiber, fresh green peas may help promote bone, cardiovascular, and gastrointestinal health. A naturally sweet and delicious addition to any spring meal, there are three popular pea types: green or garden peas, which have inedible pods; the flatter snow pea, popular in Asian cooking; and snap peas, a cross between the green pea and the snow pea. Both snap and snow peas have edible pods. Snow and garden peas are available in early spring, and look for snap peas later in the season. No matter which variety you choose, buy them as fresh as possible. Although you can store them in the refrigerator for several days, they are best enjoyed the same day. | |  | | Avocados for Your Heart If you are looking for a tasty food that can help lower cholesterol, regulate blood pressure and protect against heart disease and stroke, reach for an avocado. This versatile fruit (botanically, it's actually a large berry) can be used in everything from guacamole to ice cream to soup. It's a good source of vitamin K, dietary fiber, potassium and folate. Avocados are very low in sodium and cholesterol-free, as well as good sources of healthy monounsaturated fat. This time of year the Bacon, Fuerto and Zutano varieties are ready to eat - if you buy one that's hard, you can speed up the ripening process by placing it in a paper bag for a few days. | | | | | |  Tip: Fresh peas can instantly brighten and sweeten spring salads, casseroles and stir-fries, and snow and snap peas are a healthy, portable snack. | | |
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 | | 5 Food Sources of Omega-3s We all need essential fatty acids, including omega-3 fatty acids, for optimum health. I recommend eating several servings of oily fish, such as wild Alaskan salmon, per week as a dietary strategy to help decrease the risk of heart disease, inflammatory conditions, cancer and other health concerns. However, if you find fresh or frozen wild Alaskan salmon is too expensive, try these economical choices:  | 1. Canned salmon. Sockeye salmon is always wild-caught, costs less than fresh or frozen salmon, and has the added benefit of the canning process, which softens the bones, making them an edible source of calcium. | | | 2. Canned sardines. Another fish-based source of omega-3s, choose sardines packed in water or extra virgin olive oil. | | | 3. Walnuts. They are a good vegetarian source of omega-3 fatty acids that promote cardiovascular health and tone down inflammation, and contain ellagic acid, an antioxidant compound that helps support a healthy immune system and that may help protect against cancer. | | | 4. Freshly ground flaxseed contains both omega-3s and soluble fiber. Grind flaxseed daily in a coffee grinder at home (buy one specifically for this purpose) and sprinkle one to two tablespoons a day on salads or cereals. | | | 5. Chia seeds. An important part of the diet of ancient Aztecs and Mayans, chia seed is rich in omega-3 fatty acids, as well as vital minerals including calcium, phosphorus and magnesium. | You can also try a high quality omega-3 supplement. Available in liquid or capsule forms, fish oil helps to maintain a healthy blood pressure, nourish the nervous system and promote optimal outlook. Look for products that are certified free of contaminants, and begin with small daily doses, building up to the recommended amount. | | |
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