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Antioxidant All-Stars
Antioxidants are important because they help stabilize free-radical reactions in our bodies that would otherwise damage cells, tissue, and DNA and cause inflammation. This damage has been linked to cancer, aging, heart disease, arthritis, Alzheimer's disease, Parkinson's disease, and cataracts. Antioxidants are our chief defense against harmful free radicals and may even help repair some of their oxidative damage. That's not to say, however, that antioxidants prevent all reactions. Free radicals attack us constantly and there are many stressors that set off the reactions, such as a fatty diet, cigarette smoke, pollution, and ultraviolet light from the sun. Our diet is our main source of antioxidants. Unfortunately, when it comes to eating healthy foods, many of us fall short on the richest sources of antioxidants. Especially at risk are people who don't consciously make an effort to eat their fruits and vegetables, and those on low-carb diets who shy away from beans, starchy vegetables, and many types of fruit. This recent ranking of foods based on their antioxidant activity is both eye-opening and exciting. I, for one, didn't realize that beans had so much more to offer than high fiber and protein. I'm excited, too, that so many delicious foods are in the top 20! Take a look for yourself and see how many of these foods you can include in your diet.
Maybe some of your favorites didn't make the list, but it's still important to include them in your diet because antioxidants are not the only health-promoting nutrients in foods and many essential vitamins and minerals are not antioxidants. Variety in your diet is key, since each food offers different types of antioxidants and nutrients with different health benefits. Blueberries, blackberries, cherries, and plums offer antioxidants called anthocyanins that may help protect against heart disease, cancer, and aging of the brain. Apples contain the antioxidant quercetin, which may help to reduce the growth and spread of cancer cells. Nuts also have a lot to offer, with pecans being best and walnuts and hazelnuts not far behind. Although we eat them in small quantities, spices seem to be packed with powers, too; ground cloves, ground cinnamon, turmeric, and oregano are the most potent, antioxidant-wise, among them. Researchers don't yet know how many and what types of antioxidants we need each day, but choosing foods rich in antioxidants is a good place to start accumulating your defenses. Foods are still the best sources of antioxidants and other nutrients since they are packaged in unique combinations that are not necessarily replicated in pills and supplements. We could all stand to eat more fruits, vegetables, and beans, and this list of the best food sources of antioxidants can help to inspire and motivate us to eat more of the foods we know are healthy for our bodies. 
Programming Health
The average American child between the age of 8 and 18 watches about 22 hours of TV a week. Add in time spent on the computer and playing video games and that number jumps to 38 hours a week. These sedentary activities displace active recreation that burns calories and promotes physical fitness. Furthermore, advertising that targets kids influences their food choices and preferences. Since most of the food advertised to children is unhealthy, it's no surprise that the more TV they watch the more they weigh, and the poorer their health as kids and as adults. The American Academy of Pediatrics recommends that parents limit kids' TV viewing and video game playing to one to two hours a day, but less than one hour is even better. Parents can also become advocates for improving children's TV viewing by writing to food companies, television stations, and government officials about banning marketing to children.
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ith all of the bad press that carbohydrates have been getting lately, you may be wondering if you should give up certain fruits and vegetables. As your nutrition expert, I would strongly advise against that faddish move, but now I have even more ammunition to back up my recommendation: The United States Department of Agriculture's ranking of the best food sources of antioxidants.
new study out of New Zealand has linked the number of hours of television viewed by children to an increased risk of adult health problems. Approximately one thousand children were followed from birth until age 26. By the age of 26, those who had watched one to two hours of TV per weeknight from age five to 15 had higher body weight, lower levels of aerobic fitness, higher cholesterol, and higher incidence of cigarette smoking than those who watched less.