FitSugar

Snack Attack: Almond Berry Banana Yogurt Smoothie

FitSugar — Wed, 08 Jul 2009 08:00:44 -0700

Strawberries and blueberries are in season now, so stock up and use them to make this delicious yogurt smoothie. The fruit adds natural sweetness, and the Greek yogurt makes it rich and creamy. I like to add almonds to my smoothies because not only do they add fiber and protein, but they give the smoothie an interesting slightly crunchy texture.

A 16-ounce glass contains about 300 calories so it makes a tasty treat to enjoy for breakfast or a pre- or post-workout snack. To learn how to make this simple recipe and see the rest of the nutritional information, keep reading

Healthy Recipe: Strawberry Balsamic Vinaigrette

FitSugar — Sat, 27 Jun 2009 03:30:00 -0700

Why not take advantage of the season's fresh strawberries and make this fruity salad dressing? It's refreshing and tangy - just the perfect topping to fresh greens from the garden. Since Japanese research shows that vinegar turns on genes that help fight fat, it's even more reason to make this incredibly easy salad dressing.

To learn how, read more.

Healthy Recipe: Strawberry Balsamic Vinaigrette
adapted from AllRecipes.com

Ingredients

1/2 pint fresh strawberries, halved
1 cup olive oil
2 tablespoons balsamic vinegar
1/2 teaspoon salt
1/4 teaspoon ground black pepper
1/4 teaspoon dried tarragon
1/4 teaspoon honey

Directions

Place strawberries, olive oil, balsamic vinegar, salt, pepper, tarragon, and honey in a blender or food processor.
Blend until smooth. Drizzle on your salad and store the rest in a sealed container in the fridge.

Print recipe with images | without images

Berries Soaked in Booze Are Better For You?

FitSugar — Thu, 12 Jun 2008 16:00:00 -0700

If you're a fan of cocktails, you'll appreciate this tidbit just in time for berry season and Summer-drink mixing. According to studies conducted by Thailand's Kasetsart University and the USDA, soaking berries in liquor increases their antioxidant capacity.

While testing methods for preserving strawberries, the scientists discovered that soaking them in grain alcohol also upped their antioxidant levels. According to the article:

Colored berry fruits like strawberries contain compounds known as polyphenols and anthocyanins. Consumption of these compounds has been linked to the prevention of diseases ranging from cancer to neurodegenerative disorders. . . . Similar benefits of alcohol treatment was found with blackberries, which means that soaking in alcohol will likely improve the antioxidant value of a variety of berries.

Celebrate this fun finding by making a drink with Summer berries, like this Raspberry Herb Cocktail from Martha Stewart. Though the study doesn't say how long you need to soak the berries, be sure to marinate them in the vodka before mixing your cocktail.

Not So Peachy: Pesticides and Peaches

FitSugar — Tue, 03 Jul 2007 15:45:00 -0700

One of my favorite summer fruits is the peach. When I bite into a perfectly ripe peach, I am in heaven. I just read a new report on pesticides and produce put out by the
Environmental Working Group (EWG). They listed peaches as having the highest pesticide load out of 42 fruits and vegetables they tested.

The EWG, a not-for-profit research group, ranked popular produce based on the results of nearly 43,000 tests for pesticides on produce collected by the U.S. Department of Agriculture and the U.S. Food and Drug Administration between 2000 and 2004.

Here's the produce list that EWG created, ranked in order of greatest pesticide load to least.

1 Peaches (highest pesticide load)
2 Apples
3 Sweet Bell Peppers
4 Celery
5 Nectarines
6 Strawberries
7 Cherries
8 Pears
9 Grapes - Imported
10 Spinach

Interested in seeing the rest of the list? then read more
11 Lettuce
12 Potatoes
13 Carrots
14 Green Beans
15 Hot Peppers
16 Cucumbers
17 Raspberries
18 Plums
19 Grapes - Domestic
20 Oranges
21 Grapefruit
22 Tangerine
23 Mushrooms
24 Cantaloupe
25 Honeydew Melon
26 Tomatoes
27 Sweet Potatoes
28 Watermelon
29 Winter Squash
30 Cauliflower
31 Blueberries
32 Papaya
33 Broccoli
34 Cabbage
35 Bananas
36 Kiwi
37 Sweet peas - frozen
38 Asparagus
39 Mango
40 Pineapples
41 Sweet Corn - frozen
42 Avocado
43 Onions 1 (lowest pesticide load)

While washing and rinsing fresh produce may reduce levels of some pesticides, it does not eliminate them. Peeling also reduces exposures, but valuable nutrients often go down the drain with the peel. The best option is to eat a varied diet, wash all produce, and choose organic when possible to reduce exposure to potentially harmful chemicals.

Source

Berry Breakdown

FitSugar — Wed, 20 Jun 2007 12:30:00 -0700

Berries are like nature's candy. Not only do they taste sweet and juicy, but they are so good for you. They are a good source of vitamins and phytochemicals (which help to fight disease or disorders).

For instance, cranberries and blueberries can fight off urinary tract infections. Blueberries and strawberries have been found to have anti-cancer properties. Dark colored berries like blackberries contain powerful antioxidants which can help to slow down the aging process. Berries, especially blueberries and raspberries, also contain something called lutein, which is important for healthy eyes. Wow, they may be tiny, but they sure are powerfully healthy!

Want to see how these berries compare nutritionally, then read more

1/2 cup (1/4 of the pint)	Calories	Fiber (g)	Vitamin A (mcg)	Vitamin C (mg)	Potassium (mg)	Folate (mcg)
Strawberries	23	1.4	9	42	110	17
Blueberries	41	1.7	39	7	56	4
Raspberries	32	4	20	16	93	13
Blackberries	31	3.8	154	15	117	18
Boysenberries	33	3.5	44	2	92	42
Raw Cranberries	22	2.2	28	6	40	0
Dried Cranberries (1/3) cup)	123	2.3	0	0	16	0

Fit's Tips: Get your fill of these delicious fresh berries by adding them to your cereal, salads, and baked goods. A bowl of fresh-picked berries also makes a great dessert on its own.

Food Allergy vs. Food Intolerance

FitSugar — Wed, 20 Jun 2007 01:00:00 -0700

I have little kids and one of them breaks out in hives whenever she eats strawberries. Or I should say, when she used to eat strawberries because the hives just didn't seem like a normal side effect of eating fruit. Are those hives a sign of a food allergy or just a symptom of a food intolerance?

Lucky for me, the Mayo Clinic just answered my question. First off only about 2 percent of American adults and 6 percent of American children have food allergies. Many of us do have adverse reactions to certain foods, but those reactions are only considered allergic reactions if the immune system is involved.

With a food allergy, the immune system mistakenly identifies a specific food or a component of a food as a harmful substance and fights that food culprit by releasing antibodies. The antibodies release histamines and other chemicals into your bloodstream to fight the good fight against this food "enemy". Signs of a food allergy may include:

Tingling in the mouth
Hives
Swelling of the lips, face, tongue and throat
Wheezing or breathing difficulties
Dizziness or fainting

Lactose intolerance is one example of a food intolerance. People with lactose intolerance lack the enzyme lactase needed to digest milk sugar (lactose) in milk and other dairy products. This inability to break down lactose during digestion may cause diarrhea, gas, bloating and abdominal pain, but doesn't set off the immune system response.

It is important to know the difference, because with an allergy a small amount of the food can trigger a serious allergic reaction. With an intolerance, the body can usually handle a small amount of the food without serious consequences.

Hopefully my little one will "grow out" of her strawberry allergy. Until then, we are sticking to blackberries and raspberries.

Strawberries: In Season Now and So Good for You

FitSugar — Tue, 08 May 2007 14:45:00 -0700

In case you aren't already in love with strawberries, I have some reasons to get the love fest with this berry started!!! They are a low calorie food loaded like a billionaire, with antioxidants known as phenols. These phenols not only give strawberries their irresistible red color, but also provide heart-protective, anti-cancer, and anti-inflammatory properties to this berry. A veritable trifecta of benefits.

The other superlative characteristic of strawberries is the amount of vitamin C they contain. One cup of berries provides well over 125% of the daily RDI of vitamin C. Now you might recall, that organic fruits contain more vitamin C so I think it is well worth it to buy organic strawberries. Another reason to go organic with these berries is they have been found to have the highest amounts of pesticide residue when compared with other produce. Strawberry season is here so the cost of a pint should be falling and they should be abundant at your local farmer's market.

Now I am sure you already know the joys of strawberry shortcake, if not PartySugar will teach you how to make it. But, the berries are not just for dessert anymore. Oh no...you can put them on a salad too. My favorite way to eat them, however, is straight up. Not sliced, no extra sugar, no cream, I just pop them straight into my mouth - after washing them of course.

And you? How do you like to eat your strawberries? Tell me in the comment section below.

Health Roadblock: PMS

FitSugar — Wed, 20 Dec 2006 10:30:00 -0800

Lots of times we can be doing just great on a health kick and then WHAM, it's that time of the month and all you can think about is chocolate.

What's a health conscious girl to do when she is seriously PMS'ing? Try feeding your sweet tooth, but not with an entire fun bag size of Snickers, with something that tricks your body into thinking it's still being bad. Go for a banana filled with peanut butter or chocolate syrup. For me, chocolate dipped strawberries always do the trick. This way you're still getting the sweets but without all of the calories and fat that come from candy bars and cake. Plus, you're getting the added nutritional value from the fruit.

Fit's Tip: For an even better version, dip the fruit in dark chocolate that is at least 60% cocoa.

Listeria Hysteria at Jamba Juice

FitSugar — Wed, 06 Dec 2006 15:10:50 -0800

Consumers in the U.S. Southwest are being warned that Jamba Juice Co. smoothies containing strawberries may be contaminated with the potentially deadly Listeria monocytogenes bacterium (commonly known just as Listeria), which can cause potentially deadly infections in children, the elderly and other people with weakened immune systems. It is also known to cause still births and miscarriages in pregnant women.

While there have been no reports of illness, the smoothie maker has stopped shipments from the supplier of the contaminated strawberries as well as removed all strawberries supplied by that company.

Get the Most Nutrition For Your Dollar

FitSugar — Fri, 30 Oct 2009 11:15:08 -0700

It can be hard to find healthy foods that don't break the bank - as I've mentioned before, nutrition often comes with a high price tag. A new tool may be what consumers need to find the biggest health bang for their buck.

The Affordable Nutrition Index (ANI) is a rating system that evaluates food based on its health and price value, and over 300 foods were evaluated and given a nutrition-value-per-dollar score. Basically the ANI is a list that lets consumers know what items are the most nutritious while also having the smallest price tag.

The food scores were based on the levels of nine essential nutrients - protein, fiber, iron, calcium, potassium, magnesium, and vitamins A, C, and E - and what to avoid - saturated fat, added sugars, and sodium.

To see which foods ranked high on the ANI, read more.

Though the complete list has not been released, highlights of it were introduced at the American Dietetic Association's Food and Nutrition Conference and Expo:

Carrots, sweet potatoes, and broccoli are at the top of the ANI scale. Other veggies that rank high are peas, string beans, squash, and lettuce.
Oranges and bananas are the top fruits, while raspberries, blackberries, strawberries, grapes, nectarines, and apples also rank high.
Vegetable soups especially of the low-sodium variety are also seen as being good values.