Fuitylicious To Keep Your Booty-licious

Fruit salads are one of the simplest, yet most delicious meals you can prepare. Great as a light breakfast, lunch, snack, or even dessert, fruit salads are good for almost anytime of the day. I enjoyed the one above for lunch today, and it took me literally five minutes to prepare. Cut up any fruit you have lying around and top it with any combination of nuts, granola, yogurt, cereal, or anything else in which you think fruit would pair well. If you need a little help, check out the recipe below to make the fruit salad I enjoyed earlier today. I was able to combine a variety of foods to incorporate a substantial amount of fiber, vitamins, protein, and omega 3's to keep me energized and satisfied until dinner.

Grace's Fab Fruit Salad
-1/2 apple, sliced-------------Vitamin and antioxidant power + Fiber
-1/2 banana, sliced-----------Vitamin and antioxidant power + Fiber
-1 8oz container nonfat Greek Yogurt------Protein
-5-8 walnuts, chopped------Omega 3's, heart healthy fats + Protein
-A few raisins----------------Vitamins + A bit of natural sweetness

Combine yogurt, apples, and banana in a bowl. Sprinkle walnuts and raisins on top, and voila, a healthy, yummy meal in no time. Enjoy.

Prudently Pick Your Potato

When it comes to potatoes, not every one is created equal. Sweet potatoes by far outshine regular potatoes when it comes to your health. In fact, according to the Center for Science in the Public Interest (CSPI), those orange, candy-like potatoes rank #1 among all other vegetables.

One of the main differences between sweet and regular potatoes is that sweet potatoes have a low glycemic index rating. This means that they are digested slowly, allowing blood sugar to rise at a gradual rate. This makes the consumer feel fuller for a longer period of time. Potatoes on the other hand have a high glycemic rating, causing the blood sugar to spike upon eating them. High glycemic foods can be taxing on the body, whereas low glycemic foods help maintain steady energy levels. Low glycemic index foods promote weight loss, a decreased sensitivity to insulin, a decrased risk of heart disease, and lower cholestorol levels.

Sweet potatoes are about twice as high in dietary fiber as a typical Russet white potato. So although they seem very sweet and sugary, the fiber slows the release of the sugar preventing any harmful spike in blood sugar.

Both types of potatoes contain substantial amounts of nutrients. However, sweet potatoes are more concentrated with antioxidants, such as vitamin A containing twice the daily recommendation of the vitamin. They also have plenty of vitamin C, manganese, iron, vitamin B6, and potassium. Both the vitamin A & C within sweet potatoes help to get rid of cancerous free radical molecules which damage cells and cell membranes.

Another distinct difference is regular potatoes are part of the nightshade family. Vegetables that fall under the nightshade family, which include green peppers, eggplant, and tomatoes, are often associated with triggering arthritis flare-ups. Nightshades also contain alkaloids of which can trigger allergy-like symptoms. For those with arthritis, many nutrtionist recommend staying away from nightshade vegetables all together, making sweet potatoes a better choice.

Regular potatoes are also often prepared in ways that contain a lot of fat and calories, such as greasy french fries, buttery mashed potatoes, mayonnaise-y potato salad, and addictive potato chips. While all of these are certainly tasty, they pretty much all contain a lot of fat and salt, making it an addictive combination which can often lead to overeating. If you are going to eat regular potatoes, make it simple by steaming them and adding a little olive oil, S&P.

Sweet potatoes are extremely easy to prepare considering they just taste naturally delicious. Simply wrap a sweet potato in aluminum foil, and bake at 375 degrees for 45-60 minutes. Once the potato is soft enough to mash, remove from the oven. Add a little salt and maybe a dab of butter or drizzle of olive oil and enjoy. I can eat sweet potatoes like this for breakfast, lunch, and dinner. And make extra because they're even good left over without even having to heat them up. However, to reheat them, simply nuke them in the microwave for a minute or so.

You can also chop sweet potatoes into cubes, place them on an aluminum lined baking sheet, and top them with a little cinammon and maple syrup and let them caramelize in the oven.

Or to make savory sweet potato fries, check out this recipe from Women's Health magazine:
Spicy Sweet Potato Sticks
Peel 1 sweet potato and cut lengthwise into 3 or 4 pieces, then cut each piece lengthwise into finger-size slices. Add 1 tablespoon olive oil to a bowl and toss with potato to coat. Add a pinch of salt and pepper and 1 tablespoon chili powder blend, paprika, or chipotle steak seasoning. Toss again to coat. Spread potato sticks evenly on a baking sheet and roast at 400 degrees F for 30 minutes, turning them once halfway through. Makes 1 serving.

DDDD Dangerous Deficiency

A few months ago after going in for a checkup, my alternative-based doctor added another vitamin to the list I'm already taking. On top of the Vitamin C, B vitamin complex, and calcium, she recommended I take a daily Vitamin D capsule. She warned me that although I spend much of my time in the sun, the majority of Americans aren't getting enough Vitamin D. Since I don't drink milk and only eat eggs and fish occasionally, all foods that are rich in Vitamin D, I am likely one of the Americans deficient of Vitamin D.

According to Scientific American, 3/4 of American's adults and teens are deficient in vitamin D, and CNN reports that 70% of America's kids are below recommended levels.

Vitamin D's primary role is aiding in the absorption of calcium, helping to support strong bones. Vitamin D has also been linked to protecting against osteoporosis, diabetes, hypertension, and certain cancers and autoimmune diseases. CNN reports that for children, low levels may increase the risk of heart disease later in life.

Since Vitamin D plays a role in bone metabolism, it is essential that growing children and athletes involved in hard-impact sports are getting enough of it. However, studies have shown that most likely, neither group is meeting adequate levels. A study done by the National Institutes of Health tested 18 gymnasts for vitamin D and found that 15 of them had levels lower than the recommended guidelines. The study went on to conclude that athletes should probably be tested for vitamin D levels.

So how can one get enough vitamin D? Well, vitamin D, also known as the sunshine vitamin, can only be made when the body is exposed to sunshine. It is said that in Northern latitutdes during the seasons of spring, summer, and fall, as little as 15 minutes of sunshine a day will provide adequate amounts. I found this to be interesting considering my doctor received tests saying I indeed do have low "D" levels. With so many Americans being deficient, are we really not spending at least 15 minutes in the sun a day? I find this to be hard believe. But anyways, there are other ways to ensure that you get enough vitamin D. Most milk is enhanced with the vitamin, and foods such as salmon, sardines, shrimp, cod, and eggs also contain a fair amount. Many experts also recommend taking a supplement. Since my tests showed I had a deficiency, my doctor has me taking 5000 IU a day, however there are many supplements that contain lower amounts such as 500-1000 IU. In general, most nutritionists say that doing a combination of getting enough sun, eating D-rich foods, and taking a supplement is best.

The National Academy of Sciences set upper intake levels for children and adults at 2000 IU daily. The National Academy of Sciences also set the adequate daily amount of Vitamin D at 200 IU for children and adults up to age 50, 400 for adults ages 51-70, and 600 for those 70 and over. However many experts recommend much higher amounts, and these amounts are subject to raise, with new adequate amounts expected to be put out in May 2010. Also, many studies have shown that higher levels are particularly important for certain groups of people. The groups consist of those living in northern areas such as the Pacific Northwest or the New England states, those who are obese, and people who often stay indoors due to professions or personal habits such as an excessive use of sunscreen. African Americans and those with naturally darker skin are also recommended to intake higher levels because these people have more melanin or pigment in their skin, making it harder to absorb vitamin D coming from the sun. The recommended amount for above groups of people is at least 1,000 IU per day.

If you fall in any of the above categories, or fear that you may be lacking vitamin D, talk to your doctor about taking a supplement. Vitamin D is important in more ways than one, and deficiencies can lead to serious damage. And as always, remember to get out there and enjoy the Fresh-Air, providing nature's natural source of vitamin D.

Peaches...MMMmmm

It's peach season!! Lucky for me, I live only a few minutes away from a fruit orchard. That being said, I just got back from picking a basket full of softball-size peaches (and ate a basket full while doing so). Peaches are one of nature's many candies...they're so naturally sweet, and juicy, and delicious, and oh-so yummy...and paired with a bowl of vanilla ice-cream, they're extra "oh-so yummy" and sweet.

Take advantage of these summer treasures now because once they go out of season, you can rarely ever find peaches that get anywhere close to the taste of fresh ones. Like many fruits, peaches are super versatile. For a treat, pair them with ice cream, use them in a pie or tart, or cover them with brown sugar and cinnamon and put them on the grill. For a healthier treat, you can pair peaches with yogurt, cook them in oatmeal, or mix them with blueberries for the perfect fruit salad. My favorite is to just wash them, chop them up, put them in a bowl, and enjoy them plain...Mmmm.

Peaches are rich in cancer-fighting lutein and lycopene (the nutrients found in tomatoes). They are also a good source of potassium and are high in vitamins A & C. Peaches are full of fiber and full of water, making them a lo-cal food. While they do contain some sugar, it is all natural and this helps to give them their remarkable sweet taste.

Plan a time to go out and get to a local orchard. Maybe make it a date with someone special. Picking peaches under the sun in the beautiful countryside can definitely be an ideal, romanticized opportunity. Or, take the little kids you babysit, your nieces or nephews, or any other little kids you are close with. Picking fruit is a fun experience, especially when you get to watch smiling little kids while doing it. Kids love eating fruit, and to them, an orchard will look like a never-ending heaven of sweetness. Or go to an orchard by yourself, enjoy your quiet surroundings, and use the time to go within yourself or observe the beautiful nature that surrounds you. Maybe use the peach-picking as a sort of meditative practice.

Whatever you decide, get out there, get picking (and eating), and have fun!

Blueberries!!!

Mourning over MJ?...well I've got some pretty outstanding news to cheer you up and get that smile back on your face. Get ready for what I'm about to tell you next.........
Blueberry season has arrived!! And you know what that means: pick-your-own ripe, juicy, blueicious blueberries...Mmmm...summer can't get much better than the sweet, delicious (and nutritious) fruits it births.

Blueberries are the superheroes of fruit, often boasting of their various cancer-preventing properties. Blueberries are rich in maganese, fiber, and an assortment of antioxidants such as Vitamins C & E. They have been said to slow aging, help prevent heart disease, cancer, diseases of the eye, and dementia, to name a few. Blueberries are low in calories, high in nutrients, and high in fiber, so they move right through you.

Besides all of their numerous health benefits, bluberries just down right taste good! And they can be added to almost anything (okay, well maybe not anything, but a lot of things!). For breakfast, try throwing them in a smoothie, oatmeal, pancakes, or a fruit salad. For lunch, add them to your yogurt or just eat them plain as a snack. And for dinner, try adding some to your salads and pair with a goat cheese and a fruity vinagrette. They are also great for desserts, such as pies, tarts, chocolate and cream bowls, and muffins. I always make blueberry buckle when blueberry season rolls around. It's a sweet, irresistable treat that can be eaten for breakfast, dessert, or as a snack anytime in between. Blueberries can be cooked and made into a sauce to be poured over ice cream, but are also great just simply picked, washed, and thrown into a nice bowl of cold ice cream (try no-fat vanilla frozen yogurt).

It's definitely worth making the trip out to a pick-your-own place. The mouth-watering taste of blueberries picked right off the bush is a taste that can be found nor fulfilled anywhere else. Plus, when I go to pick-your-own places, while I'm filling up my basket I almost always gourge myself on nature's blue candy until my stomach's at its fullest capactiy- for FREE. Not only am I getting as many blueberries as I can eat in a day for free, the one's you pick are also sold at a much cheaper rate than those in the grocery store. If there aren't any fruit orchards near enough for your convenience or you simply don't have the time to go pick, be sure to try and purchase blueberries from a locally grown shop or farmer's market. The taste will by far beat that of blueberries purchased in any nearby grocery store.

So get out there. Get picking. Get eating. Get nutrient-boosting your body. And get into having some fun, enjoying one of summer's best offerings.