YOU: On a Diet ( June 5th - Sept. 25th )

[jezzie]

I've never tried them myself but have spoken to people who love them.


How Talking About Sex Can Prevent Cancer

If you could give your child a 70 percent likelihood of preventing cancer, would you do it? Some parents won’t—or at least not soon enough to make a big difference. In a new survey of more than 9,000 moms, only 49 percent said they intended to get their daughters vaccinated against the virus (HPV) that causes cervical cancer at the recommended time: when girls are ages 9 to 12. And by the way, the HPV vaccine probably prevents most oral cancers too. But the moms still didn’t say yes.

Instead, 86 percent of them intended to get their daughters vaccinated between ages 16 and 18. Kudos to the moms for understanding the importance of this breakthrough vaccine, which works to prevent the fifth most deadly cancer in the world. But waiting can be dangerous: One in four American girls have already had sex by age 15. And like a certain former President, many of them may not consider oral sex “sex.” Or know that it is a leading cause of oral cancers.

Plenty of parents who balk at vaccinating their tweens tell us, “My 12-year-old isn’t having sex.” Our answer? Terrific. But the point is that she should get the vaccine before she even starts experimental petting with a boyfriend. It takes at least six months to get the three-shot series and girls should have all three before any possible exposure to the HPV virus occurs. Also, the more people who get the vaccine, the greater the possibility that the HPV strains that cause cervical and oral cancers will vanish—or at least be a lot harder to come in contact with. And contact is the main problem: The virus is transmitted from skin to skin, not through fluids, so you don’t even have to have intercourse to get it.

Exposure is easier to come by than celebrity bikini shots: More than 6 million people get HPV infections every year (although most of them don’t realize it, because it’s usually symptomless). There’s evidence that nearly 40 percent of women develop an HPV infection within 24 months of their first sexual experience. In fact, if you’ve had sex, the odds are extremely high that you—yes, you—have been infected. Up to three-quarters of people have.

Some parents put off this protection injection for fear that it will encourage their teens to be more promiscuous. But in studies, even available condoms don’t make highschoolers more likely to have sex—and it’s far less likely that a series of cancer-vaccination shots would push them into it.

What if your daughter’s already 13 or older? Take her in for her first vaccination now. While it’s best to get the shots when they can be the most effective, the vaccine’s currently approved for females up to age 26. So far, side effects seem to be minor: The shots have a reputation for hurting more than many vaccinations—kids sometimes faint, but fainting after shots is fairly common in this age group. Afterward, there’s often some swelling and redness at the shot site, and occasionally flu-like symptoms occur (not uncommon with vaccinations).

Now here’s what’s great about the vaccine (brand name, Gardasil): It protects against the nastiest strains of HPV—types 6, 11, 16, and 18. These are linked to 70 percent of cervical cancers and 90 percent of all HPV infections. (By the way, genital warts are also usually the result of HPV 6 and 11, so that’s a nifty bonus.) Studies are currently underway to see whether the vaccine is effective and useful in boys.

But don’t depend on a vaccine to do the talking. You need to tell your kids how to prevent sexually transmitted infections (STIs) long before they have sex. Keep it simple, straightforward, and age appropriate. Have a sense of humor if you can muster one, but be sure you’re clear when you get to the part about STIs being as readily transmitted through oral sex as intercourse.

As with attempting “easy” skateboarding tricks, eating pizza that’s been sitting out all night, and driving over the speed limit, chances are that what kids think is safe probably isn’t.

[jezzie]

Best Way to a Killer Middle

Good news! You don't have to kill yourself with crunches to get a sleek stomach.

But it turns out that you do need to get your heart rate up. Aerobic exercise is key to banishing both the deep belly fat and the superficial doughy stuff that give you a pooch.

Going the Distance

How much aerobic exercise does it take to trim a tummy? In a recent study, overweight people who jogged, cycled, or hit the elliptical for about 3 hours a week had the best belly-busting outcome -- as long as they exercised at an up-tempo pace. Not ready to go that distance yet? Try walking briskly for just a couple of hours per week. That's enough to at least keep belly swelling in check.

It's All Good

It's almost a guarantee that people who do nothing as they age will be watching their waists grow along with their risks of diabetes and cardiovascular disease. So whether you do it a little or a lot, sweat is still a sweet way to manage your middle.

In addition to up-tempo exercise, try these tips and tools for training your body and toning your tummy:

* Heart Rate Recovery
* Trunk Tune-Up
* The YOU Diet
* Walking Wish List

RealAge Benefits: Exercising regularly can make your RealAge as much as 9 years younger.

[jezzie]

Eat These, Weigh Less?

Maybe they’re called "magical fruit" in children’s rhymes for a reason . . .

Just not for the flatulence-producing reasons kids obsess about. What really makes beans magical is their potential effect on your waistline:

Bean eaters weigh less on average than non-bean-imbibing folks do.

Bean Counting

In fact, bean eaters weigh as much as 6.6 pounds less, according to RealAge expert John La Puma, MD, author of ChefMD's Big Book of Culinary Medicine.

Makes sense when you consider beans are full of fiber and protein but low in fat, which means a serving will keep you going far beyond the need-to-munch hour but only make a minor dent in your calorie intake.

RealAge Benefit: Maintaining a constant desirable weight can make your RealAge 6 years younger.

[jezzie]

Grow Muscles with Peaches?

Getting toned arms and legs sounds like a job for Mr. Nautilus. But Mr. Peach?

Maybe. Seems potassium-rich produce -- like peaches -- gives your muscles what they need to stay toned, healthy, and able to do their jobs.

It's a Balance

A diet heavy in proteins and cereal grains can cause blood to become too acidic. When this happens, muscle tissue can waste away. Fruits and vegetables, though, make your body's pH more alkaline -- mostly thanks to their high potassium content.

So it makes sense that people in a recent study who loaded up on potassium-rich produce had more lean muscle mass than their produce-shirking peers.

Your Body, Years Ahead

Some other ways to shape up now and stay buff-looking long into your retirement years:

* Shape your core. These foundational muscles -- hips, tummy, back -- are where it all starts.
* Do perfect pairs. Your muscles crave symmetry -- so work reciprocating muscle groups (quads and hamstrings, abs and back, etc.).
* Make it easy.

RealAge Benefit: A physical activity program that builds stamina, strength, and flexibility can make your RealAge as much as 8.1 years younger.

[jezzie]

Is the Kids’ Music Making You Fat?

Finally, there’s a better reason than “because” to ask your kids -- or your neighbors -- to “turn it down.” Loud, unpredictable bursts of sound can stress you so much that your heart races and your appetite soars.

In one study, men and women were asked to do math problems and brainteasers while erratic bursts of noise blared into the room (kind of like working on your taxes while your teenagers are blasting rap). Even after the noise and puzzles finally ended, people’s heart rates kept climbing from the stress. That’s not an unusual response.

When your body anticipates stress, it can feel the effects before, during, and afterward. But it’s those aftereffects that are most likely to strain your cardiovascular system.

And here’s the zinger: Although the men's appetites were unfazed afterward, the women who had been driven crazy by the noise loaded up on bland foods, like plain popcorn (not so bad) and fatty cheese (not so good).

Worse, other studies have found that in the middle of stress attacks, women and men start emotional eating, loading up on high-fat sweet foods -- heart disease in a box.

If you can’t control the noise and you can’t get away from it, you can at least moderate your body’s response to it. Try classic stress busters -- focus on slow, rhythmic, deep breathing, for instance. It can help you get through tense situations and make it easier to unwind after they’ve passed.

Then, ask your kids to download and play your favorite song -- and dance to it with your partner. That will help you stay thin and unstressed, too.

[jezzie]

A Spice That’s Nice for Your Pancreas

Wake up your taste buds, and protect your pancreas while you're at it, with some Indian food this weekend. Or try a Thai dish.

Turmeric -- the spice that gives curry and other Far Eastern fare its strong, distinctive flavor -- may lower your risk of pancreatic cancer. So find that takeout number.

It's Good to Be Yellow

Curcumin, the yellow stuff in turmeric, may do in tumor cells. When researchers added the substance to cancerous pancreas cells, production practically shut down -- thanks to a clampdown on cytokines, chemicals linked to tumor growth and cell survival. (Find out why Indian food after a workout may make you feel a whole lot better.)

Pancreas-Protective Foods
When you want a healthy, happy pancreas, you've got plenty of foods to choose from. Try these, for instance:

* Onion and arugula.
* Fish, eggs, and poultry.
* D-fortified cereals and dairy. This key vitamin could really give you protection.

RealAge Benefit: Making healthful substitutions when cooking can make your RealAge 3 to 12 years younger.

[jezzie]

Is the Kids’ Music Making You Fat?

Finally, there’s a better reason than “because” to ask your kids -- or your neighbors -- to “turn it down.” Loud, unpredictable bursts of sound can stress you so much that your heart races and your appetite soars.

In one study, men and women were asked to do math problems and brainteasers while erratic bursts of noise blared into the room (kind of like working on your taxes while your teenagers are blasting rap). Even after the noise and puzzles finally ended, people’s heart rates kept climbing from the stress.

That’s not an unusual response. When your body anticipates stress, it can feel the effects before, during, and afterward. But it’s those aftereffects that are most likely to strain your cardiovascular system.

And here’s the zinger: Although the men's appetites were unfazed afterward, the women who had been driven crazy by the noise loaded up on bland foods, like plain popcorn (not so bad) and fatty cheese (not so good).

Worse, other studies have found that in the middle of stress attacks, women and men start emotional eating, loading up on high-fat sweet foods -- heart disease in a box.

If you can’t control the noise and you can’t get away from it, you can at least moderate your body’s response to it.

Try classic stress busters -- focus on slow, rhythmic, deep breathing, for instance. It can help you get through tense situations and make it easier to unwind after they’ve passed. Then, ask your kids to download and play your favorite song -- and dance to it with your partner. That will help you stay thin and unstressed, too.

[jezzie]

What Makes Every Month Easier for Women

Women, listen up: More gym time could mean less hassle at your next gynecologist appointment. Compared with women who fit in less than 2 hours of physical activity a week, if you work out an hour each day (that includes walking time) it could cut your risk of uterine fibroids by 40%.

That’s pretty significant, since fibroids cause trouble in about 25% of premenopausal women. (As many as 75% of women have these growths, but they don’t cause problems.)

Uterine fibroids are benign tumors (excess tissue) that develop in the wall of the uterus. Even though they’re not cancerous, they can be troublemakers. Symptoms can involve fierce pain and heavy periods. Fibroids may contribute to infertility, and they’re a leading cause of hysterectomies, though they don’t have to be: There are other options -- including some that are far less invasive -- that aren’t always offered to women. But that’s a topic for another column.

You can’t control most of the risk factors for uterine fibroids (such as being of African American descent, or simply being of childbearing age). But one thing other than daily physical activity seems to lower your risk: losing weight if you need to. However, neither gives you a free pass from routine gyno checkups.

And you especially need to get there if you have unusually heavy periods (you need fresh protection as often as every hour), abdominal fullness or pressure, abnormal cramping during your period, or you need to use the bathroom more than usual -- not just to get away from the guys for a minute.

[jezzie]

Cover Your Lips

Could cancer on your lips sound any less appealing?

Then cover your mouth. More than 60 percent of regular sunscreen-users skip their lips. But faithfully applying -- and reapplying -- SPF to 'em could reduce your risk of skin cancer there by half.

Nothing to Smile About

Many of us learned the hard, blistery way that every little sun-exposed part of our bodies -- from the tops of our feet to the tips of our ears -- needs equal sun protection. But since many of us forget our lips, it's no wonder that they're a surprisingly common spot for squamous cell carcinoma, the second most common type of skin cancer.

Slather Selectively

Be picky about what you put on your lips. Dermatologists believe wearing shiny lip gloss can actually attract more UV rays to your lips. So use an SPF-fortified lip balm and reapply several times a day -- including after eating or swimming and whenever you touch up your lipstick.

RealAge Benefit: Safely getting enough sun can make your RealAge as much as 1.7 years younger.

[jezzie]

Lose 1 Pound, Love What Happens

Knees ache? Promise yourself to lose 1 pound. Yes, you read that right. Just 1 little pound could mean a lot to your knees. If you are overweight or obese, dropping 1 pound feels more like losing 4 pounds to this all-important joint.

Your knees are one of the most powerful joints in your body. They constantly push you up or lower you down, add a spring to your two-step or let you dribble a mean ball. But they’re also prone to wear and tear. See, your knees are the UPS men of your body. They carry around your bones, muscles, organs, and everything else, no matter how heavy the package -- and without the help of a hand truck.

Just as it’s easier for the UPS guy to carry a book than a refrigerator, it’s easier for your knees to haul lighter freight. When there’s too much stress on this joint, you feel the wear and tear of osteoarthritis -- mild to severe pain, swelling, stiffness, and creaking in your joints.

Also, when you’re toting around excess pounds, the way you walk shifts to accommodate your weight and steady your balance -- we docs call this misalignment. Often, these changes place extra stress on already strained knees. And misaligned knees, like misaligned tires, suffer uneven wear and tear that destroys knee cushions even faster than it ruins tires.

That's why losing even as little as 1 pound gives knees a much-needed break and may help prevent osteoarthritis in the first place. Of course, if you’re carrying a lot of weight, losing more than 1 pound would be even better. But 1 pound? YOU can do that. Start now, and feel better fast.

[jezzie]

Look Before You Eat

Often, the problem with snack attacks isn’t so much what you eat as how much. That’s because finger foods slip into your mouth without you ever really seeing them.

Try a little Wimbledon-inspired self-defense:

Instead of plopping in front of the computer or TV with a supply of your favorite munchies, put it on a plate -- and then size up the amount as critically as you do your appearance in the morning. Why?

Plenty of studies show that the more food in front of you, the more you eat . . . not because you’re hungry, but because it’s there! So limit what’s there.

[jezzie]

Use these mental images as your portion guide. They’ll help you maintain a constant desirable weight, and that can not only detraumatize bathing-suit season but also make your RealAge 6 years younger.

Trust Your Eyes, Not Your Hands

If your snack of choice is:

Dark chocolate
Picture this: A pot of lip gloss.

Popcorn
Picture this: A shower-cap full.

Cheese
Picture this: A tube of lipstick.

Piece of fruit
Picture this: A tennis ball.

Ice cream
Picture this: Half a tennis ball.

Nuts
Picture this: A palmful.

Guacamole
Picture this: Two cotton balls.

Chips or pretzels
Picture this: A woman’s fist.

Two bagel halves
Picture this: Two round compacts.

[jezzie]

•The Skinny on Fat

Too much saturated fat in the diet appears to raise your risk of yet another health hazard: diabetes.

Saturated fats promote insulin sensitivity and the metabolic syndrome, conditions that increase your risk of diabetes, a study suggests. Keep tabs on both the quantity and quality of the fats you eat.

Choose mostly healthy fats, such as those in nuts, olive oil, and avocados, and limit total fat consumption to 30 percent of your daily calories.

Easy ways to get healthy fats into your diet are to serve salmon or tuna instead of red meat, dress salads with olive oil and vinegar, and add nuts to salads, cereals, and low-fat yogurt.

Salmon, tuna, olive oil, and nuts all contain polyunsaturated and monounsaturated forms of fats, which are a much healthier choice than saturated fats and will help your body regulate insulin.

Saturated fats, found in red meat, butter, creamy salad dressings, and full-fat dairy, not only interfere with the body's ability to properly utilize insulin, but they also raise your LDL ("bad") cholesterol and promote heart disease.

RealAge Benefit: Eating a low-fat diet--and eating healthful unsaturated fats when you do eat fat--can make your RealAge as much as 6 years younger.

[jezzie]

Top 5 Ways to Spice Up Your Health

Spices. Wars have been fought over them. Great explorers have sailed in pursuit of them. And gifting history was made by three wise men bearing them. Turns out that the ancients were on to something.

Research is now showing that five spices we've long savored just for their flavor are also nutritional powerhouses. Toss these overachievers into your salad or sauce and get a whopping dose of disease-preventing antioxidants along with a flavorful punch.

1. Cinnamon: This natural germ-fighter also helps lower blood sugar, triglycerides, and cholesterol levels -- one-quarter teaspoon a day is a healthy goal. Sprinkle a little of the powder on freshly ground coffee beans when making your morning java, or try these irresistible Cinnamon Baked Apples for a low-cal dessert.

2. Thyme: It makes it into recipes for marinades, grilled poultry, and fish by virtue of its minty, lemony flavor; it makes it onto the RealAge list of healthy herbs by virtue of its anticancer potency. It's also long been used as an antiseptic -- yep, that could be thyme oil in your mouthwash. If you've got a fresh bunch, mince some into your vinaigrette. Yum.

3. Cumin: Concealed in your humble chili powder is one of the world's most popular spices (it's a key ingredient in Indian curries, too) and another anticancer soldier. Go exotic and add cumin to rice, grain salads, and marinades, or try this heart-healthy Ultimate Beef Chili made with chunks of fat-trimmed meat.

4. Oregano: Thank our GIs for bringing oregano home from Italy after WWII. A food-world superpower, leaves of the herb boast 42 times more antioxidants than apples. Wow! Use oregano to add a delicate flavor to salad dressings, garlic bread, and omelets, as well as your favorite pastas.

5. Turmeric: Called the "Queen of the Kitchen" by Indian cooks, turmeric (and its active ingredient, curcumin) has earned its crown. Studies show promise in fighting cystic fibrosis, colon cancer, arthritis, and even Alzheimer's -- is there anything this golden gal can't do?

For an earthy flavor and yellow coloring, add a pinch of turmeric to rice, stew, or lentils -- hey, it might even help you remember where you left your keys last night.

[jezzie]

The Highest Antioxidant Fruit Ever

Which fruit is the clear front-runner when it comes to antioxidants? Hint: It’s smaller than a grape and darker than a blueberry.

It’s the acai (pronounced "ah-sigh-EE") berry, and it may beat every other fruit or vegetable by a mile.
Case in point: The freeze-dried berry has 30 times the disease-arresting anthocyanins of red grapes.

Cholesterol, Cancer, and . . .

The berries are so nutritious, writes John La Puma, MD, author of ChefMD’s Big Book of Culinary Medicine, that they may help lower bad cholesterol, inhibit inflammation, and fight off arthritis. They may even have cancer-fighting powers. In a lab study, acai berry extract killed between 45 and 86 percent of a sample of human leukemia cells.

Drink Up

The antioxidant quotient is reason enough to eat this fruit, but acai berries are also chock-full of B vitamins, magnesium, copper, zinc, phosphorus, and sulfur. In South America, acai berries are pureed and served warm as a sauce or soup.

Check your local health-food store for acai juice, smoothies, and other products containing this berry nutritious fruit. Check out the YOU Docs’ list of other stay-healthy superfoods.

RealAge Benefit: Getting the right amount of antioxidants through diet or supplements can make your RealAge 6 years younger.

[jezzie]

How to Make TV Good for You

CSI fans (and NASCAR nuts), take note: Prolonged sagging and slumping on the sofa while you watch your favorite show may be almost as bad for your back muscles as an injury.

When muscles aren't used (they’re not holding you up; the sofa is), they can actually waste away, setting you up for low back pain. Yes, you: Eight out of ten people will have back pain at some point in their lives.

But plopping your butt on an exercise ball engages those muscles almost constantly, since even the littlest moves require small shifts and rebalances. Bonus: You won't snooze through the part where they figure out whose DNA really was at the crime scene.

While you’re on the ball, you might as well work on your abs during commercials (it beats grabbing a snack, for so many reasons). Use the ball to do these crunches. They’ll give you even stronger muscles than if you did them on the floor.

1. Sit on the exercise ball, feet flat on the floor, knees hip-width apart and bent at a 90-degree angle.

2. Lace your hands behind your head, elbows pointed out to the sides, and slowly roll back until your mid-back rests on the ball.

3. Curl up the way you would on the floor: Contract your abdominal muscles (pull your navel toward your spine, flattening and hollowing your abdomen) and allow your shoulders and upper mid-back (if you can) to come a few inches off the ball. Hold for a second, and then return to the starting position. Repeat 10 times. Start thinking about being able to button your skinny jeans again.

[jezzie]

The Secret to Flat Abs (Hint: Not Sit-Ups)

Curls and sit-ups can definitely help tone your abs, but a new study suggests something else might work better.

Seems counterintuitive, but working your upper body may be the quickest path to a really sculpted middle.

Above-the-Belt Action

In a study, women did isometric exercises for their stomach, back, shoulders, and arms while researchers measured muscle activity. The results? Shoulder extensions made middle-body muscles contract most -- apparently they work extra hard to stabilize your trunk when your wings are flapping.

Full-Body Fitness

Some more ways to get your midsection -- and whole body -- into mint condition:

* Roll out the ball. For strong core muscles and better balance, do tummy and back toners on an exercise ball.
* Add resistance. Use weights or resistance bands for extra burn.

RealAge Benefit: A physical activity program that builds stamina, strength, and flexibility can make your RealAge as much as 8.1 years younger.

[jezzie]

What Your Heart Really Wants

When it comes to fiber, think outside of the bread box. As good as whole-grain breads are, the more fiber you get from other sources -- cereals, fruits, veggies, nuts, seeds -- the more benefits you get for your heart. And the rest of your body, too.

• Eat fruit and you’ll shrink your waist. Overall, fruit lovers enjoy a smaller waist and waist-to-hip ratio, as well as lower blood pressure.

• Eat high-fiber cereals and you’ll weigh less. They’re linked with less belly fat, smaller waists, healthier blood pressure, and better homocysteine levels (it’s an unwanted compound that causes nicks and inflammation in your arteries, which gets the heart-disease ball rolling).

• Eat vegetables and you’ll lower your blood pressure. People who get their fiber mostly from veggies also reap blood pressure rewards.

• Eat nuts, seeds, and dried fruits and you’ll get most of the above, and more. These foods help reduce your waist, your waist-to-hip ratio, your blood sugar readings, and your apo B levels (it’s an important blood-fat marker).

The heart-protective benefits kick in at 25 grams of fiber a day. To get there from any one group would be more monotonous than watching a televised embroidery convention. But eat from all groups, and you have a delicious day ahead of you. Tempting ways to make the fiber add up:

• Raspberries: 8 grams per cup
• Raisin bran: 6 grams per serving
• Peaches: 3 grams each
• Broccoli: 3 grams per 1/2 cup
• Sugar snap peas: 3 grams per cup
• Walnuts: 2 grams per ounce (about 12 whole nuts)
• Snflower seeds: 2 grams per ounce (a small handful)

[jezzie]

The Superfruit You May Not Know

Try something different. Add a little lychee to your fruit salad. Not only will it add an exotic tickle for your taste buds, but it will tickle your ticker, too.

When scientists recently measured the heart-helping polyphenol content of fruits popular in France, lychees were bested only by strawberries. Grapes came in third.

The Top 10

Who would have thought lychees -- cultivated in China -- would become a fave fruit in France? But the top polyphenol-spiked fruits there, in order, are: strawberries, lychees, grapes, apricots, apples, dates, cherries, figs, pears, and white nectarines.

The small, heart-shaped red fruit is now going global and making an appearance in U.S. markets, too, especially during the summer.

Two More for Your Ticker

In addition to impressive amounts of polyphenols, lychees also have heart-smart vitamin C and potassium.


RealAge Benefit: Eating 5 servings of fruit a day can make your RealAge 1.4 years younger.

[jezzie]

A Fungus That’s Actually Good for You?

The button mushrooms you bought at the store aren’t just a pretty kabob filler. Those beauties may have talent, too. Like the ability to rev up the body’s self-defenses against things like cancer and viral infections.

Tumor Terminators

Western medicine has only recently begun to study the concept, but early animal research suggests fungi may have some pretty serious health-promoting powers. For example, powdered white button mushrooms recently boosted production of natural killer cells in mice. If the same thing happens in humans, that’s great news, because killer cells help defend against tumors and virus-infected cells.

More Bets for Better Immunity

Check out these other immune-boosting mouth treats:

* Ginseng tea
* Yogurt
* Chicken soup

Here’s another way to shape up your immune system: Adopt a positive outlook.

RealAge Benefit: Eating a diverse diet that includes 5 servings of vegetables per day can make your RealAge as much as 4 years younger.

[Sassay]

Hi Jezzie...just checking in to say hi. I still doing YOU on a Diet and I really love it so far. I don't understand how I can eat like this and still lose weight but I'm all for it. Down 12lbs so far...8-)

[jezzie]

... wtg sassay.


If You Can’t Remember What You Had for Dinner Yesterday, Read This

Some strange, dark things may be in your near future: black currants and boysenberries. They could help you remember who the first American Idol was and whether you took your vitamins this morning.

The extracts of these berries help combat oxidative stress and DNA damage -- both play a role in the development of Alzheimer's (as well as cancer and aging). Plus, they may increase your body’s own three antioxidants, which is the real measure of whether antioxidants in food do you any good.

Black currants are small, juicy, dark purple berries that are high in vitamin C and have a sharp but sweet taste. Boysenberries are genetically similar to black currants. What makes both special is they’re rich in anthocyanins, potent disease-fighting antioxidants. Fruits high in anthocyanins tend to have deep red or purple hues.

Actually, the top raters are chokeberries and elderberries -- but we bet you’ve never tasted either. That’s because neither is edible raw.

Still, given their near superfood status, you may see them appearing more frequently in commercially prepared juices and other health-food products -- think juices, jams, breads, even chutneys. Elderberry wine, which is moderately popular among home winemakers, could make a comeback, too.

Studies linking anthocyanins to a reduced risk of Alzheimer’s are preliminary, but there’s no doubt that deep red and purple fruits, especially these, are smart food choices. So remember that dark is good. It's true for chocolate, and just about any berry.

And speaking of remembering things: If you haven’t stocked up on berries yet, we’ll let you off the hook -- the first American Idol was Kelly Clarkson. You’re on your own about the vitamins.