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Jul 12

Eat Well to Be Well: It’s a berry good time of year – Osage County Online | Osage County News

Long Term Weight Loss Comments Off on Eat Well to Be Well: It’s a berry good time of year – Osage County Online | Osage County News

If a grocery store advertisement reads, Todays special: a food low in calories, no fat, full of fiber, may help prevent diseases, aids in weight loss, and tastes delicious, would you buy it? I would hope so as this ad is talking about one of the most healthful foods nature provides berries.

Berries are just about the perfect food to eat, whether fresh or frozen, and the variety to choose from is outstanding blackberries, blueberries, boysenberries, cranberries, gooseberries, loganberries, raspberries, and strawberries.

Berries special power

Berries have been around as a food source for centuries. Their attractive appearance and delicate burst of sweetness has made them a favorite fruit even today. But, what distinguishes berries from other fruits is their health-boosting ability thanks to their rich and diverse antioxidant power.

Antioxidants reduce damage due to oxygen often caused by free radicals. Antioxidants include ascorbic acid (vitamin C), carotenoids, vitamin E and phenolic compounds, all found in berries vitamin C and phenolic compounds are particularly abundant. Phenolic compounds include phenolic acids, flavonoids, tannins and resveratrol. Berries antioxidant power is that special boost in keeping us healthy.

8 health conditions berries benefit

Tips on including more berries in your diet

Today, go out and buy yourself some berries. Whether theyre on sale or not, berries are always a bargain for keeping you healthy and preventing disease.

Brain Boosting Berry Recipe

To get you started on adding berries into your life, heres a smart smoothie. Boost brainpower from this delicious mocha-berry smoothie with brain healthy foods blueberries, cocoa powder, coffee, and walnuts. Its drinkable but if youd rather have a pudding consistency, leave in the refrigerator covered for a few hours or overnight; chia seeds will swell giving a gel-like effect, transforming your smoothie into a pudding!

Ingredients:

2 cups blueberries, frozen or fresh1/2 ripe banana, frozen or fresh2 teaspoons cocoa powder1/4 teaspoon vanilla1/2 cup brewed coffee (room temperature or chilled)1 teaspoon chia seeds1/4 cup walnuts3 to 5 ice cubes

Directions:Place all ingredients in a blender and puree until smooth.

Nutritional analysis per serving:Calories: 175Protein: 3 gramsTotal fat: 5 gramsTotal carbohydrate: 30 gramsFiber: 6 gramsTotal sugar: 18 gramsSodium: 10 milligrams

Cheryl Mussatto MS, RD, LD is a registered dietitian with a masters degree in dietetics and nutrition from the University of Kansas, and a bachelors degree in dietetics and institutional management from Kansas State University. She is a clinical dietitian for local clinics, an adjunct professor at an area community college where she teaches basic nutrition, and a freelance health and nutrition writer. She is the author of The Nourished Brain: The Latest Science On Foods Power For Protecting The Brain From Alzheimers and Dementiaand The Prediabetes Action Plan and Cookbook. Visit her website at http://www.eatwelltobewellrd.com.

Originally posted here:
Eat Well to Be Well: It's a berry good time of year - Osage County Online | Osage County News

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