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12 Benefits of the Sweet Summer Melon Cantaloupe

Who doesn’t love some delicious, sweet melons? Especially on a hot summer day! This has to be one of my favorite things about summertime! 

1.) They have a high water content which provides a refreshing treat.

2.) Cantaloupes contain Vitamin C which is important for a healthy immune system.

3.) Because of their great amounts of fiber, Vitamin C and choline they help support a healthy heart.

4.) Cantaloupes have nutrients that help prevent cancer.

5.) The beta-carotene found in cantaloupes helps aid in healthy skin.

6.) They are a good source of potassium.

7.) The nutrients found in cantaloupes have anti-inflammatory properties.

8.) The high fiber content aids in digestion.

9.) Cantaloupes contain carotenoids which help maintain healthy eyes.

10.) Studies have shown that nutrients found in cantaloupes can improve insulin metabolism.

11.) They help maintain kidney health.

12.) Cantaloupes provide a natural energy boost.

 * Disclaimer: I am not a nutritionist or a medical professional. These are healthy suggestions based solely on personal experiences, personal opinions, and light research. 

14 Reasons You Should Be Going Bananas Every Week

Bananas are an quick and easy go-to snack or addition…I love some in a bowl of cereal! 

Bananas fall onto the Power Foods list for many many reasons:

  • Most commonly known for being high in Potassium –
    • essential for good heart health
    • helps maintain healthy blood pressure levels
    • Potassium also helps you be more mentally alert
  • A great source of fiber (about 3grams per medium banana)
    • helps aid and regulate digestion
  • A calcium rich fruit
  • Low in sodium
  • Low Fat
    • Bananas do contain a type of fat called sterols though, which helps keep blood cholesterol levels controlled by blocking the absorption of dietary cholesterol
  • High in vitamin B-6
    • helps in the production of white blood cells
    • strengthens the nervous system
    • studies have shown it to help in protecting against Type 2 Diabetes
    • helps reduce swelling
    • Aids in weight loss
  • They are high in antioxidants
  • Bananas are high in pectin
    • Pectin helps with digestion and gently removes toxins and heavy metals from the body
  • Contains high levels of trytophan which converts to serotonin (the happy good feeling chemical in our brain)
  • Are high in magnesium
  • Higher in sugar with approx 14-15 grams of sugar per medium banana, but the sugars are of low glycemic value.
  • Contain fructooligosaccharides which act as a natural prebiotic
    • helps maintain good bacteria in our lower intestines
    • supports overall digestive health
  • Are a natural antacid
  • They help restore electrolytes to the body

So to sum it up they are a yummy treat that helps keep your gut healthy, your sugars in check, and give you energy!

Here’s my Grandmother’s Banana Bread Recipe for you to try too : Throwback Thursday Recipe Post – Grandma’s Banana Bread

 

 

* Disclaimer: I am not a nutritionist or a medical professional. These are healthy suggestions based solely on personal experiences, personal opinions, and light research. 

9 Reasons I Am In Love With Avocados

With warmer weather in the forecast, Spring finally here, I have been starting to crave those tropical feeling foods. When I was younger, I wouldn’t touch an avocado, fast forward to today and they are one of my favorite foods. Packed with super benefits, tasty, and a great combo to most dishes, avocados have become a staple in my diet.

Avocados are considered a SuperFood because of how high they are in nutrients and studies continue to find new health benefits of it.

Avocados are:

  1. High in healthy fats
  2. Contain no Cholesterol or Sodium
  3. Low in Saturated Fats
  4. High in Fiber
  5. High in Nutrients – Vitamin K, Vitamin C, Vitamin B5, Folate, Vitamin B6, Vitamin E, Potassium (contains more than in a Banana)
  6. Also contain Magnesium, Manganese, Iron, Copper, Zinc, Phosphorus, Vitamin A, B1 (Thiamine), B2 (Riboflavin), and B3 (Niacin)
  7. Shown to help lower Cholesterol and Triglyceride levels
  8. High in antioxidants
  9. Some studies show it has anti-swelling properties that can help reduce symptoms of arthritis
  • Avocados are a great addition to salads
  • Make for a great toast
  • Can be an uplifting snack
  • And…well um guac…yum! 

Recipes to Try:

Avocado Deviled Eggs

Avocado Mozza Puffs

Cucumber Tomato Avocado Salad

 

* Disclaimer: I am not a nutritionist or a medical professional. These are healthy suggestions based solely on personal experiences, personal opinions, and light research. 

4 Reasons Salmon is a Top Pick for Dinner

The first fish I ate… Salmon…considered a brain food (oh that’s why I’m so smart!) 

  1. Is a great source of high-quality protein
  2. Contains Omega 3 Fatty Acids which have been proven to protect heart health, lower risk for stroke, improve blood lipid patterns and blood vessel function, and help reduce symptoms of immune and inflammatory disorders
  3. High in Vitamins A, B, B6, D, and Vitamin E (which is a powerful antioxidant)
  4. Also contains Calcium, Iron, Zinc, Magnesium, and Phosphorus

Want a quick, tasty and healthy dinner? Check out my Low Cal, Healthy but still Tasty Salmon Recipe!

 

* Disclaimer: I am not a nutritionist or a medical professional. These are healthy suggestions based solely on personal experiences, personal opinions, and light research. 

6 Sweet, Healthy Benefits of Strawberries

The wonderful red, juicy fruit – the strawberry.

Not only a great sweet treat to beat those cravings but packed with wonderful nutrients. 

A simple, sweet treat recipe:

Ingredients:

– Package of Sugar Free Strawberry Jello

– Fat Free Whipped Cream

– Sliced Strawberries

1.) Prepare jello as directed on box.

2.) Place sliced strawberries in jello mix in bowl.

3.) Allow jello to set as instructed on box.

4.) Scoop into serving dishes and top with whipped cream.

* Disclaimer: I am not a nutritionist or a medical professional. These are healthy suggestions based solely on personal experiences, personal opinions, and light research. 

13 Health Benefits of the Juicy Grapefruit

A little sweet a little tart, an in between citrus fruit. This fruit is power-packed with healthy goodness!

 

– Super packed with Vitamin C and A!!!

– Boosts the immune system

– Good for the eyes and skin

– Can improve your mood

– Helps maintain a healthy heart

– Assists in healthy bone growth

– Helps beat kidney stones.

– Grapefruit is a natural fat burner and boosts metabolism!

– It’s hydrating! Grapefruits are made up of about 9% water and are packed with electrolytes!

– They’re high in antioxidants!

– Helps reduce cholesterol.

– They’re low in calories!

– May lower the risk of stroke.

Incorporate them into your diet by:

– Layer with avocado spread on whole grain toast with some sea salt sprinkled over.

– Make grapefruit and yogurt popsicles.

– Squeeze your own fresh grapefruit juice.

– Toss them on top of a salad.

– Toss with sliced strawberries, grapes, bananas and sunflower seeds for a simple fruit salad.

* Disclaimer: I am not a nutritionist or a medical professional. These are healthy suggestions based solely on personal experiences, personal opinions, and light research. 

14 Lovely Health Benefits of the Aphrodisiac Oysters

Oysters are notorious for being a natural aphrodisiac, so much that they lose some of their clout for being a powerful health food. Get your romance on and stay healthy with this wonderful treat. 

1. Boosts metabolic activity.

2. Helps lower cholesterol levels.

3. High in antioxidants.

4. High in protein.

5. Energy boosting.

6. Promotes healthy skin.

7. Mood boosting.

8. Improves brain function.

9. Good for the eyes.

10. Promotes blood circulation.

11. Beneficial for healing wounds.

12. Helps prevent osteoporosis.

13. Strengthens immune system.

 14. Improves heart health. 

Get Cooking with these Oyster Recipes from Food Network.

* Disclaimer: I am not a nutritionist or a medical professional. These are healthy suggestions based solely on personal experiences, personal opinions, and light research. 

7 Awesome Reasons To Eat Butternut Squash

Last night’s dinner was one of my favorites, butternut squash with brown sugar and butter, just like my Grandmother used to make it. A great nutrient packed pick perfect for the season.

1. Low in calories, fat, and carbs.

2. High in potassium which helps decrease blood pressure.

3. High in fiber.

4. Packed with Vitamin C for healthy, glowing skin and improved immune system.

5. High in Vitamin A which is important for good eyesight.

6. Contains manganese which helps maintain healthy bones.

7. High in antioxidants which helps reduce inflammation. 

Give these healthy recipes a try:

Easy Garlic Herb Butternut Squash

Roasted Brussels Sprouts, Cinnamon Butternut Squash, Pecans & Cranberries

Butternut Squash Apple Soup

* Disclaimer: I am not a nutritionist or a medical professional. These are healthy suggestions based solely on personal experiences, personal opinions, and light research. 

7 Reasons Yogurt is My Favorite Snack Now

My new snack obsession is Fage’ Greek Yogurt…with the fresh fruit toss in. A snack I don’t go most days without, these are great to take to the office with me and squeeze in for a mid-morning eat during one of my many conference calls. Besides loving the taste of these I know that I am fueling my body with a snack that shares many health benefits and helps me stay in control of my diet.

 

  1. Yogurt is high in protein.
  2.  Contains probiotics that aid in healthy gut functions.
  3. Packed with vitamins such as potassium, Vitamin D, Vitamins B5 and B12, phosphorus, and zinc.
  4. Studies show it may help reduce risk of high blood pressure.
  5. Helps keep you fuller.
  6. Helps boost the immune system.
  7. Is a good source of calcium.

There are so many varieties of yogurt out there so you everyone can find one to their taste (even me and I’m super picky!). Just be sure to keep an eye on how much sugar they contain.

 

 

 

 

 

 

* Disclaimer: I am not a nutritionist or a medical professional. These are healthy suggestions based solely on personal experiences, personal opinions, and light research. 

7 Wonderful Reasons to Add Almonds to Your Snack Routine

I am a healthy snack fanatic. With the exception of Cheetos, I would choose something fresh over chips any day. I think they taste better and I feel better eating them. This series is all about making that healthier choice. I’ve combined some benefits of some of my favorite power foods with some snacky ideas and recipes in this series to help you fight the temptation of running to the vending machine. This week’s choice – almonds! I will never forget my first time eating a raw almond from the organic stand at the Farmer’s Market – ripping off the green shell to find this beautiful nut inside packed with super powers!

Why eat Almonds?

  1. They help maintain blood sugar levels – which means more consistent energy in the day.
  2. They are considered a good source of fiber and are packed with protein and healthy fats.
  3. They’re considered a power food for the brain. Who doesn’t want a super-charged brain?! Almonds contain riboflavin and L-carnitine which are nutrients that help with neurological activity and help prevent cognitive decline.
  4. They can help reduce hunger which aids in weight loss (or helps prevent weight gain).
  5. They have healthy antioxidants and healthy fats that support overall heart health helping to prevent heart disease and heart attacks.
  6. They are a wonderful resource of Vitamin E and antioxidants (again with those awesome antioxidants!) which promotes healthy skin.
  7. They are high in magnesium. Check this read out for 11 Miraculous Ways Magnesium Heals Your Mind & Body.

Here’s some yummy snack ideas to get you started:

Mix some almonds into a non-fat Greek Yogurt.

Add almonds & bananas to a bowl of (low sugar) cereal.

Have a handful of almonds with some berries.

Spread almond butter on whole wheat toast.

And my favorite – a bunch of raw almonds from market!

 

* Disclaimer: I am not a nutritionist or a medical professional. These are healthy suggestions based solely on personal experiences, personal opinions, and light research.