The 4th of July 2018 – food recovery
Ritz Carlton Naples Florida.
Nutrition Notes: Berries may slow aging, protect against ailments
By: The Nutrition Kid
Lions and tigers and berries, oh my! When following the yellow brick road to good health, berries are a wonderful snack to enjoy along the way.
Berries are the perfect snack food. Not only are they naturally sweet and low in calories, but they are also high in fiber, making them a great choice for fending off the between-meal munchies. In addition, berries are loaded with vitamin C and powerful antioxidant that give your immune system a boost while helping to prevent the cell damage that leads to diseases such as cancer.
Eating the sweet treats may even help slow down the natural aging process, improving skin’s appearance from the inside out. Berries are truly little wonders of nature. Each type of berry carries its own special health properties.
– Blueberries contain anthocyanins, a group of
antioxidants that help with memory functions.
– Raspberries are full of ellagic acid, a compound that is known for its cancer-fighting abilities.
– Strawberries are high in vitamin C, a powerful anti-inflammatory agent.
– Cranberries contain compounds that can treat or prevent many urinary tract infections.
In addition, research is under way to determine how different berries contribute to weight loss. In order to obtain the wide spectrum of health benefits that berries provide, it is best to add a variety of different types to your diet.
Choosing from the large selection of berries that are available in your local farmers market, supermarket or health food store will prove to be a fun and delicious experience. Along with the more well-known choices such as strawberries, blueberries, raspberries and cranberries, expand your tastes by Exploring the delectable flavors of blackberries, boysenberries, currants and honeyberries.
Selecting fresh, local, organic berries is always the best option, yet berries retain most of their nutritional value even when they are frozen or dehydrated. So, stock up on fresh berries when they are in season, but feel free to opt for canned, frozen and dried berries to benefit from their valuable phytonutrients year-round.
Just be sure to read nutrition labels when buying dried or frozen berries. Steer clear of those that contain added sugar or are packed in heavy syrup, which adds unnecessary calories.
With just a quick rinse, most berries are ready to be tossed into a storage bag or portable container for easy snacking on the go. While berries are delicious and easy to enjoy on their own, there are many more ways to enjoy those nutritional powerhouses.
– Blend frozen berries with fat-free yogurt for a refreshing smoothie.
– Top fresh berries with low-fat whipped topping for a speedy dessert.
– Add berries to whole-grain waffles or pancakes for a filling breakfast.
– Layer berries with granola and yogurt for a decadent parfait.
Now that you know the numerous health benefits surrounding berries, and are ready to add them to every meal, head out to your local market or produce stand to load up on the ultimate treat – just watch out for any lions, tigers and bears on the way.
There’s good news on the family meal front! Seventy-three percent of families reported eating at home daily in 2010, up from 52 percent in 2003. If you’re not already onboard, start now by making a commitment to eating at least one meal together each week. Sunday night dinner is a loved tradition by many families. Make it one in your home too by turning it into a family affair.
Family meals are especially important for kids, says child nutrition consultant Connie Evers, MS, RD, LD, author of How to Teach Nutrition to Kids. “The statistics are powerful,” she adds. Kids who eat with their families have healthier eating habits, tend to be at a healthier weight and do better in school. And there’s more. “Eating together improves family bonding and improves young children’s verbal skills. And teens and tweens who eat three or more family meals per week exhibit less depression, substance abuse, disordered eating and other risky behaviors.”
So how can you make the family meal fit into your family’s busy schedule? Start with a good plan and some organization, suggests Vandana Sheth, RD, CDE, spokesperson for the Academy of Nutrition and Dietetics. Plan your menu and shop for your groceries in advance, so cooking is the only thing left to do Sunday evening. Make sure each family member knows that everyone is to be home for dinner at a certain time. And get everyone involved to share the work and feel good about making a contribution. No matter the age, kids can help plan the meal, set the table, prepare the food and clean up, Sheth says.
Little kids can practice counting skills by getting the right number of forks and napkins for the table. Teens love the independence they have when shopping for groceries. Hand them some money and a grocery list and allow them to pick out an extra vegetable or some bread for dinner. Get all hands in the kitchen for food prep too. Making salad? Bring a stool to the sink for younger children to wash the vegetables. Older kids can chop them. When preparing mashed potatoes, you or an older child can cut and cook the potatoes. Little ones will love the mashing. Ask someone to pick out and prepare a fruit dessert too.
Add some fun and excitement with food themes, suggests Sheth. Cover the table with a checkered cloth for an Italian meal. Or cook up some Chinese food and eat with chopsticks. Throw a blanket out and sit on the floor for a family picnic. Let everyone choose a theme and you’ll see that your choices are endless. Now that you’re enjoying the meal, keep everyone involved in conversations by asking each person to share something that happened that day or week that was funny, weird, scary, good or bad.
Before you know it, family dinner will be a time that everyone looks forward to.