Do you eat enough fruit throughout the day?  If you are like most Americans, then you are most likely falling short.  The USDA recommends that the average adult consume 2 cups of fruit per day with no more than 1 cup of that coming from juice.  This recommendation is based on the fact that whole fruit is a great source of vitamins, minerals, phytochemicals, antioxidants, and fiber.  Since different fruits offer varying health benefits, it is best to eat a wide variety on a regular basis.

One particular category of fruit that has demonstrated exceptional health benefits is citrus.  Citrus fruits include oranges, grapefruits, tangerines, clementines, lemons and limes.  They are rich in Vitamin C, folic acid, and fiber.  Some studies have shown that they may reduce the risk of heart disease and some types of cancer.  In addition, a new study just published in Stroke: Journal of the American Heart Association, showed that citrus fruits may also reduce the risk of stroke in women.

This study was conducted by a team of researchers from the Norwich Medical School in the UK.  They looked at 14 years worth of follow up data, detailing the dietary intakes of 69,622 women that were part of the Nurse’s Health Study.  In looking at the data, the researchers compared the effects of the 6 major flavanoid subclasses on health.

Flavonoids are protective compounds found in fruits, vegetables, dark chocolate and red wine.  They appear to confer a plethora of health benefits depending on the flavonoid subclass, and have been associated with antiviral, anti-allergic, antiplatelet, anti-inflammatory, antitumor and antioxidant effects.   The flavonoid subclasses looked at in the study included: flavanones, anthocyanins, flavon-3-ols, flavonoid polymers, flavanols, and flavones.

The researchers found a strong link between flavanone intake from citrus fruits and a reduced risk of stroke.  This effect was particularly true for consumption of oranges and grapefruit, which contain the highest levels of flavonones.  Women consuming the most of these fruits showed a 19% lowered risk of ischemic stroke compared to those eating the very least.

Though orange juice and grapefruit juice also provide these protective flavanones, whole fruits are the better dietary option since they also provide fiber.  Smoothies offer the best of both worlds since you can incorporate lots of fruit into a beverage without losing the fiber component.  Try this “Antioxidant and Flavanone Packed Smoothie” for a quick and easy way to up your flavanone intake.  Kids even love this one for its sweet taste and green color!

Antioxidant and Flavanone Packed Smoothie

• 1 orange peeled
• 1 Kale leaf
• 1 Banana, frozen
• ½ cup fozen blueberries
• ½ cup water

Blend and enjoy!

Assistance provided by Allison van Camp

Seeds are often left out of the list of nutritious foods you should be eating. There are numerous types of seeds, and they can have different tastes as well health benefits. Seeds are extremely versatile and can be a quick and easy snack or incorporated into your meals. Here are five healthy seeds you should be eating.

1. Chia Seeds

Regardless of their small size, chia seeds pack a powerful nutritious punch.  They’re loaded with omega-3s, antioxidants, fiber, and protein. Studies show that chia seeds also help stabilize blood sugar and can cut you risk for heart disease.

Sprinkle them over your cereal, oatmeal, or even smoothies to add nutrition and texture.

2. Pumpkin Seeds

Don’t throw away those seeds when carving that pumpkin!  Pumpkin seeds have carotenoids, which help you fight disease.  Zinc, another nutrient found in these seeds, help strengthen bones as well as aid in joint health. Also, pumpkin seeds are high in phytosterols, which help fight sicknesses and cancer.

Toss pumpkin seeds in oil and garlic salt and bake them in the oven for a salty, crunchy snack.

3. Sesame Seeds

These seeds are loaded with copper, manganese, magnesium, calcium, iron, phosphorus, zinc, and fiber. These also have seamin and sesamolin, which belong to a group of fiber called lignans. These lower cholesterol as well as protect cells from oxidative damage.

Create an Asian-inspired meal by sautéing chicken with sesame seeds, soy sauce, garlic, and ginger,

4. Sunflower Seeds

These salty seeds contain fiber, which aids in digestion and can help with losing weight. They also contain folate, a nutrient that is extremely important for women who are or could become pregnant. Lastly, they are filled with Vitamin E and copper, which help combat cellular damage.

Toast these seeds in the oven and add them to salads for an added crunch.

5. Flaxseeds

Flaxseeds are also loaded with omega-3s, which reduce inflammation and can lower cholesterol levels. They also contain lignans, which aid in digestion, lowering cholesterol, and cell health.

Apple Oatmeal Flax Cookies

Ingredients

• 1 1/2 cups whole-wheat flour
• 1/4 cup ground flaxseed
• 1 teaspoon baking soda
• 1 teaspoon salt
• 1 cup vegetable oil
• 1 cup sugar
• 2 eggs
• 1 teaspoon vanilla
• 2 cups quick oats
• 2 medium apples, peeled and chopped
• 1 cup walnuts

Directions

• Preheat oven to 350° F.
• In a bowl, mix the flour, flax meal, baking soda, and salt. Set aside.
• In a separate bowl, beat together oil, sugar, eggs, and vanilla until fluffy.
• Stir in the oats, apples, flour mixture, and nuts.
  • Spoon out cookies onto a lightly greased cookie sheet.
  • Cook seven to eight minutes, or until edges are slightly brown.

What is your favorite way to eat seeds?

Assistance Provided by Tori Thompson

The wide variety of different brands of foods at supermarkets can be overwhelming and confusing.  With thousands of items available, making a decision about which foods you should purchase can be a difficult task.  There is plenty of nutrition information available to consumers, so the best thing to do is utilize these resources!   Having a solid shopping strategy can help you choose healthy foods and save money at the same time.  Read below for tips on how to be a savvy shopper at the grocery store!

1. Read the nutrition labels. Reading nutrition labels is a great way to make healthy decisions about food products.  One of the main things to do when looking at a label is to compare the calorie and nutrient content and serving size of different products.  Also, compare the fat, cholesterol, and sodium content of the different items.

2. Stick to your shopping list. Having a list when you go to the supermarket will keep you from wandering around aisles aimlessly and will save you time.  Also, if you only purchase what you need and don’t get distracted, you will be less likely to make impulse purchases or forget what you came to the store for in the first place.

3. Compare prices. Almost all supermarkets now use unit pricing for their products instead of price per package.  This makes it easier to compare two products to see which product is the better deal.  The item with lowest price per unit is the best value.

4. Buy perishable foods in small amounts. Try to buy the amount of perishable foods that you can eat before they spoil. Purchasing too many perishable food items will cost you money if you aren’t able to eat all of them.

5. Avoid shopping when you are hungry. Shopping when you are hungry will make you more likely to buy impulsively.   These impulse buys normally include snacks and sweets that are less nutrient dense than other healthy foods you could choose.  Try to eat before you head to the grocery store in order to save money.

Do any of these things cross your mind when you shop at the supermarket?

Assistance by Morgan Hoover

When trying to lose weight or even just adopt a healthier lifestyle, it can be extremely challenging to cook, buy food, or eat with others who do not share your same nutrition values.   Try following these five tips to help keep your family or friends happy while maintaining your weight loss or lifestyle changes.

1. Informers are annoying! One of my professors made this statement and truer words have never been spoken.  Do not give nutritional advice when it is not asked for.  Like anything, if people want to change they will and if they want your advice they will ask for it.  In the meantime, just lead by example and hope that the positive changes they see in your life will inspire them to want to know more.
2. Prove that nutritious food can be fun and full of flavor. Most people enjoy soups and they are an easy way to pack in tons of veggies and fiber rich lentils while maintaining a lot of flavor and nutritive value.  Spinach is tasteless in a berry smoothie.  Herbs, spices, and a little cheese can go a long way to kick up grilled chicken breast.  Sautéed veggies like green pepper, onion, tomatoes, mushrooms and spinach are fabulous in eggs as well as in tortilla wraps with your favorite lunch meat and cheese.
3. Grill Out! Fish, pork, chicken, turkey burgers and hamburgers are all leaner and more flavorful when grilled.   Brush a little olive oil on some cut vegetables and place them on a skewer or on a sheet of aluminum foil and grill them for optimal flavor.  My favorites are mushrooms, onions, peppers and asparagus!  Corn on the cob is also great on the grill as well as pineapple.   The broiler in your oven is a great substitute for a grill when outdoor weather is less than optimal.
4. Sauce, dips & toppings! Add some sizzle to what many consider to be boring nutrition rich foods.  For example, salsa is great for topping on egg whites or mixing with brown rice.  Hass avocados can be served with grilled chicken breast or smoothed on sandwich thins with deli meat.   Greek yogurt mixed with spice and herb packets makes a great dip for raw vegetables or as a spread for wraps and sandwiches.  Also, try topping salad greens with cottage cheese.
5. When all else fails, buy their favorites too, not just yours. Just because you have decided to consume less nutritious foods sparingly does not mean your family or friends will want to do the same.    When it comes to less nutritious food that would sabotage your weight loss efforts or interfere with your healthier lifestyle, it’s okay to offer options that your significant other, children or friends enjoy eating that you do not but you shouldn’t be a short order cook.

Research Assistance Provided by Sarah Volling

Picture Source: http://www.averagejoecooking.com/

Winter often means coping with colds.  Chances are you, a family member or friend may be feeling under the weather as you’re reading this.  Since there is no magic fix for the common cold, habits during this time are more important than ever!  Healthy behaviors can be tough to sustain during sickness, but your body with thank you in the end and may even recoup faster.

Here are some tips to help you get through those sniffles:

1. Hydrate: Drinking plenty of fluids is key.  Aim for 8 glasses of fluids.  The best test to see if you are hydrated sufficiently is colorless or slightly yellow urine.  Depending on the water content of your foods (lettuce is mostly water for example), a greater percentage of your fluids may need to come from water.  It’s important to remember that being thirsty is a sign of early dehydration.

2. Go Natural: Pass on the pills as your first defense and select fresh veggies in a variety of colors.  Beets, carrots, spinach, sweet potatoes and winter squash are all in season and great sources of vitamins and minerals!

3. Tea: It’s common to wake up with a sore, scratchy throat.  Try making some green tea with a tablespoon of honey for a soothing drink packed with antioxidants.

4. Rest: Your body works overtime when sick, so make an extra effort and get 8 hours of sleep.  After a few days of adequate rest, you’ll wake up feeling less groggy and ready to start the day.

5. Exercise: With a cold, light to moderate physical activity such as walking can boost immune function.  Take the dog for a walk or call a friend and enjoy the fresh air.

So the next time you’re sick, try these little changes.  They can assist in the recovery from a cold and get you off the couch and back to your normal routine!

Research assistance provided by Jessica Bennett

Source for picture: http://www.howtoprevent.com/misc/how-to-prevent-sneezing/

It’s a real shame that a lot of people think that eating healthy has to taste bland, especially since there’s so many ways you can enhance the natural flavors of real food!  Sometimes all it takes is adding that little extra ingredient to an otherwise “boring” salad for it to become extraordinary.  Instead of adding high calorie condiments like mayonnaise, Caesar salad dressing, and full-fat cheese, look for healthier alternatives.  Try mixing together a new marinade, salad dressing or even just a dip to have with your fruits and vegetables.  With a little bit of extra work, you can make healthy food exciting!

• Lemons.  Perhaps the easiest flavor enhancer, a squeeze of fresh lemon juice breathes new life into steamed or grilled veggies.  Try mixing it with olive oil and dried herbs for a quick salad dressing!
• Parmesan cheese.  As I’ve mentioned before, grating parmesan cheese over your meals instead of using other cheeses can save you quite a few calories.  It’s stronger flavor means you can use less while still enjoying the great taste.  Sprinkle it over grilled asparagus or even into your morning omelet!

• Roasted red peppers. These peppers can sure pack a flavor punch!  Cut up some strips and mix it with plain Greek yogurt and spices for a quick veggie dip, or mix some with hummus for a new flavor combination!
• Dijon mustard.  Remember that salad dressing I mentioned earlier?  Add some Dijon mustard for a nice tangy kick to it.  Or mix it with honey and use it for a marinade for grilling your lean meats!

• Pesto. Basil is the most popular flavor, but you can also find other versions as well – dill, cilantro, even sundried tomato!  Adding pesto to sandwiches, quesadillas, or dips can give a nice rich flavor to the dish.  Try using basil pesto with whole grains like pasta, quinoa, or bulgur to pump up the taste!
• Spice it up.  It might sound silly, but simply remembering to season your food can make a big difference in the way it tastes.  Check out my spice blog post on adding flavor and good nutrition without the calories.

What’s your favorite way to make the typical ‘healthy’ food more exciting?  I love adding a tablespoon of nut butter to my oats or even using it to dip carrots into – it’s always a delicious topping!

Assistance provided by Megan Skinner

As we learn more and more about the relationship between diet and disease, we’re realizing that good nutrition can help with many health concerns, at any age.  A lot of research is being done with macular degeneration, a leading cause of blindness, to find ways to prevent this condition through proper nutrition.

In particular, lutein and zeaxanthin are two carotenoids related to beta-carotene that are actually found in the retinas of our eyes, acting as antioxidants to protect our cells from free radical damage.  These two compounds also help to give fruits and vegetables like carrots, squash, peaches, and sweet potatoes their orange-yellow colors!  Research has linked diets rich in these carotenoids to be associated with lower risks of macular degeneration.  This area of research is also looking at a number of other dietary components shown to reduce the chances of developing this condition.

What You Can Do to Prevent This: Five Steps

1. Choose whole grains and foods rich in fiber.  Many of these studies show that those who consumed a low-glycemic index diet (rich in complex carbohydrates) had a lower risk of developing macular degeneration.  Limit your intakes of simple sugars like white breads and pasta, or make the switch to whole grain!

2.  Up your antioxidant intake.  Although lutein and zeaxanthin may be two of the most important antioxidants for eye health, they’re not the only ones!  Vitamins C and E can also be protective nutrients with this condition.  Increase vitamin C intake from citrus fruits & bell peppers, and find vitamin E in nuts, vegetable oils, and beans.

3.  Eat a variety of protein sources.  Including fish, nuts, and beans will help you get all of the protective nutrients for better eye health.  Even eggs are a great alternative – their yolks are a rich source of lutein!

4.  Include healthy fats and reduce saturated fats.  Omega-3 fatty acids (DHA and EPA) can have protective effects on eye health, among other things.  Focus on choosing more healthy fats like salmon, Hass avocados, and olive oil and cut down on your saturated fat intake to balance it all out.

5.  Fill up on leafy greens – spinach, kale, and chard are all loaded with lutein and zeaxanthin, not to mention a whole host of other vitamins and minerals.  Try simple steaming them or adding them to salads, or get creative and add them to your smoothies!

Assistance provided by Megan Skinner

With spring right around the corner the commonly celebrated holiday of Easter is also soon approaching. If you have kids, that typically includes dying and decorating eggs as part of your festivities. But there’s much more to this incredibly nutritious food than just being able to decorate it—be sure to eat it too! Here are 5 of the most important reasons why.

1. GOOD FOR THE EYES

Eggs contain two caroteniods, lutein and zeaxanthin, that help protect your eyes from oxidative stress and damage from light. Both of these caroteniods can help protect your eyes from macular degeneration, one of the leading causes of blindness in adults 65 and older.

2. PACKED FULL OF PROTEIN

Each individual egg contains around 6 grams of protein and has all 9 essential amino acids. These amino acids play a vital role in muscle development, wound healing, and some even serve as antioxidants.

3. BRAIN BOOSTER

Eggs are high in choline, a nutrient that has been shown to improve thinking capacity, memory and overall brain function. Recent studies, although few, have even shown choline to protect the liver from damage and may help prevent some cancers.

4. IMMUNITY AID & BONE GROWTH

Vitamin D is found in the yolk of eggs and is a relatively good source for the “sunshine vitamin”. Vitamin D, which we can also get form the Sun’s rays, is essential for calcium absorption and bone growth, helps reduce inflammation, and has a hand in maintaining immune function.

5. HEALTHY HAIR AND NAILS

Biotin, Vitamin A, Vitamin C, Vitamin E, and many of the B-vitamins (thiamine, riboflavin, niacin, and folic acid) are all found in eggs. These vitamins have been shown to play a huge role in strengthening hair follicles, protecting against dryness, increasing the strength and elasticity of hair shafts, fostering hair growth, and promoting the general maintenance of healthy hair and nails.

Assistance provided by Robert Masterson at http://nutritionlately.blogspot.com.

What comes to your mind when you think of oatmeal?  Is it an image of the plain porridge you used to have to scarf down as a child?  Or is it an image of a package of instant, just-add-water oatmeal?  Well, not to worry – oatmeal has come leaps and bounds from being the “boring breakfast” it used to be!  In addition to all the different flavor combinations you can add to it, there are also many health benefits associated with eating oatmeal.

1.  Fiber is Your [Weight Loss] Friend

Oats are full of filling fiber, and this fiber does wonders for keeping your appetite satisfied for long periods of time.  This high fiber content will keep you feeling full, so you’ll be less likely to reach for any junk food lying around.  Have a bowl of oatmeal for breakfast, and you’ll find you won’t be hungry for at least 2-3 hours!

2.  Cholesterol Control

The type of fiber found in oats is the soluble kind, and this travels around your body picking up extra cholesterol and getting rid of it so it never makes it to your bloodstream.  Adding oats to your meals can help to cut down on the “bad” cholesterol in your body, leaving your arteries clog-free!

3.  Energy Maintenance

The fiber from oats can also help to maintain energy levels by managing your blood sugar levels.  This means you won’t experience those highs and lows that you do after eating a meal or snack high in sugar.  To watch your sugar intake even further, try making oatmeal from scratch using old-fashioned oats instead of buying instant oatmeal packages (although they’re still good in a hurry!).

4.  Variety is the Spice of Life

This one’s a no-brainer – oatmeal is perhaps the most versatile breakfast out there, since there are endless amounts of combinations!  Try adding a tablespoon of your favorite nut butter and berry preserves for a fun PB & J version, toss in some canned pumpkin for an autumn-inspired bowl, or just load up on your favorites – granola, mini chocolate chips, dried cranberries, chopped almonds, whatever you like!

Recipe:  Almond-Banana Oats

Adding the banana to your oats is completely optional, but it does help to produce a creamier bowl.  That also goes for the milk – feel free to use water instead!  This will serve 2 healthy portions, or 3 mid-sized ones.

1 cup old-fashioned oats
1 cup water
1 cup milk (can be organic cow’s milk, almond, or hemp – they all work!)
1 banana, sliced (fresh or frozen)
1 tsp cinnamon
1 tsp ground flaxseeds
1 tbsp almond butter
1 tbsp chopped almonds

Bring oats, water, milk, banana and cinnamon to a boil in a saucepan over medium heat.  Stir rapidly for a minute or so to ensure the banana is fully mixed in.  Continue to cook for a few minutes until the oats reach your desired consistency.  Spoon into a bowl and top with the flaxseeds, almond butter and almonds.  Enjoy!

What’s your favorite oatmeal-topper?  What else do you use oats for as part of your breakfast – smoothies, pancakes, muffins?

By Mitzi with assistance from Megan Skinner

This is the time of the year when many of us pack up and head for the heat during spring break. If you are wanting to get bikini-ready fast to look your best, here are some tips to help you shape up quickly!

1.   EAT ENOUGH PROTEIN. How much is “enough”?  Aim for at least 15 grams at breakfast and 25 grams at lunch and dinner.  Eating enough protein will help keep you fuller longer, and resist the temptation to snack excessively in between meals. Including high-quality sources like lean pork tenderloin, chicken breast, and fish, lentils, beans, quinoa or protein-packed Greek yogurt are all great options!

2.  STAY HYDRATED. Dehydration has been known to be the underlying cause of food cravings, so this one is an easy fix – drink enough water!  Water also helps to keep you full and is one of the keys to detoxing your body. As I tweeted, you can flavor plain water with fruit or veggie slices for a fun twist.

3.  MORE VEGGIES, PLEASE! Eating more vegetables can help you meet weight loss goals in so many ways!  Vegetables are loaded with vitamins, minerals and fibre, and can be one of your biggest assets for getting back in shape quickly.  Adding in more vegetables increases the volume of your food, which allows you to eat more of nutrient-dense foods for less calories.  Try incorporating them into salads, pasta, omelettes, soups or a stir fry.

4.  AVOID AFTER DINNER EATING. Late-night snacking can be an issue for many of us, especially if its done mindlessly while watching television or browsing the internet, since we can forget how much we’re actually eating.  Avoid eating after dinner so you can look fabulous in your bikini on the beach!

5.  STRENGTH TRAIN FOR LASTING RESULTS. Many of us stick to the cardio so much that we may forget about the weight training side of the gym.  Strength training, whether on your own, with a personal trainer or part of a group exercise class, can help you define and shape your muscles to help you get toned and also boost your metabolism for a vacation-ready physique!  If you’re really short on time, focus on your upper body – arms can show definition faster than larger muscle groups.  Try lifting weights 3-4 times per week for at least 30 minutes to see results.

What are your favorite get-in-shape-fast tricks?

With assistance from Megan Skinner