Eat your Berries!!!!!
Of all the so-called superfoods — the nutrient-rich foods high in antioxidants that are thought to fight the ills of aging — few receive more accolades than the berry family. From humble blueberries to their exotic cousins from distant climes, berries have muscled out other super fruits to take a firm stand front and center. Sure, orange fruits and dark leafy greens get their fair shake, but the berries seem to steal the show.
And the attention bestowed on berries is not unfounded. In study after study, the benefits of berries are lauded. Most recently, researchers revealed that women who ate more than three servings of blueberries or strawberries a week had a 34 percent lower heart attack risk than those who ate less. Researchers say the reason is that the berries, like other red and blue fruits and vegetables, have high concentrations of anthocyanin, an antioxidant that may help lower blood pressure and improve blood vessel function. Another study found that women who eat plenty of blueberries and strawberries experience slower mental decline with age than women who consume fewer of the fruits.
And what about all the other berries that are regularly slapped with the “miracle” label by food marketers and importers? Although many of the exuberant health claims have yet to be confirmed, the bulk of berries are loaded with important nutrients that can go far in combating common deficiencies that may be making you feel less than peppy.
All berries are good to eat during the 30 Days to a Healthier You plan as they are low on the glycemic index. When berries aren’t in season, frozen organic berries are great in your smoothies!
Sugar
There’s so much misinformation about it. It’s been blamed for making people overweight and causing all kinds of health problems. The truth is, not ALL sugar is bad. Anything in moderation that’s balanced in a healthy living plan can be a good choice. All foods are ultimately converted into glucose, whether they are fats, proteins, or carbohydrates — including complex carbohydrates or simple sugars. Glucose is a simple sugar that all cells use for energy and is the main source of fuel for cells and tissues of the body, including the brain and muscles. Your body needs glucose, so you want to give it what it needs to stay fueled. Remember, one medium red apple can have 15 – 19 grams of sugar, but everyone still says, “An apple a day keeps the doctor away”!
We encourage you to eat “granny smith apples” as they are lower in sugar. Example: Royal gala and honey crisp can contain 19 grams of sugar, but green apples, like granny smith, contain 9 grams
What’s the Glycemic Index?
Glycemic index is a number. It gives you an idea about how fast your body converts the carbs in a food into glucose, the sugar your body uses for energy. The smaller the number, the less impact the food has on your blood sugar. When working to re-balance blood sugar and/or lose weight, avoid the moderate and high glycemic fruits and stick to the low glycemic.
Fruit Glycemic Index:
Low GI: Blackberries, blueberries, boysenberries, elderberries, raspberries, strawberries, sour green apple
Moderate GI: Cherries, pears, apricots, melons, oranges, peaches, plums, grapefruit, pitted prunes, apples, avocados, kiwi, lemons, limes, nectarines, tangerines, passion fruit, persimmons, pomegranates
High GI: (avoid except after a workout) bananas, pineapples, grapes, watermelon, mango, papaya
Add berries to your shakes….
Make a refreshing Strawberry Lime Drink…
Mix in a pitcher : 10 cups of water + 6 strawberries / 0r raspberries and one thinly sliced lime + 12 finely chopped fresh mint leaves. Leave in the refrigerator overnight before serving.