Something Berry Sweet

"Don't be afraid to fail. Don't waste energy trying to cover up failure. Learn from your failures
and go on to the next challenge. It's OK. If you're not failing, you're not growing."
-H. Stanley Judd












Website: Smoothies are a great choice for breakfast, mid-afternoon snack, or pre-workout energy!
http://healthrecipes.com/fruit_smoothies.htm

One of the absolute best thing about summer are the amazing (and cheap) berries! They are sweet enough to eat plain, which makes for easy preparation! Berries are loaded with fiber, which makes you feel fuller and eat less, and also contain high levels of antioxidants. Also, Berries contain phytochemicals and flavonoids that may help prevent some form of cancers. Time and again berries have shown their ability to reduce inflammation, which often occurs with the daily stresses in life.

Strawberries: One cup of strawberries have 100 mg of Vitamin C, which is more than a cup of orange juice. This Vitamin C is necessary for immune system functioning and strong connective tissues. Strawberries are high in folic acid. On top of that, at only 53 calories, strawberries provide calcium, magnesium, folate and potassium! Due to the potassium and magnesium, strawberries are often recommended to help lower blood pressure

Blueberries: Contain a small amount of Vitamin C and minerals, sitting around 83 calories a serving. Blueberries contain lutein, which has been connected to strong vision. A substance is present in blueberries that helps in the prevention of bladder infections. Blueberries come out on top when weighing the level of antioxidants that are vital for health. The Anthocyanin in blueberries can help to fight disease and aging. Although more research needs to be done in order to be conclusive, a large study of research believes blueberries aid in insulin control which helps decrease belly fat and the risk of metabolic syndrome. Blueberries also aid in brain health by helping to prevent degeneration and the death of neurons. The fiber, antioxidants, and ability to fight bad cholesterol help to strengthen cardiac muscles and decrease the risk of heart disease.

Blackberries: Don't let their size fool you, blackberries are known for their high levels of antioxidants. 8 grams of fiber present in this tiny little berry, which is 1/3 of the recommended amount. If this isn't enough, one cup of blackberries have 50% of the daily Vitamin C requirement. The phytoestrogens help aid in common PMS symptoms such as bloating, cramps and food cravings. The Vitamin K in blackberries assist in the normal clotting of blood within the body and in the absorption of calcium.

Raspberries: Like blueberries, lutein is found in raspberries. Also, raspberries provide the body with nutritious antioxidants. Packed into these sweet berries is 8 grams of fiber, which helps the body feel full. Raspberries contain seed oil which is known to fight the harmful damage the body undergoes from the sun, and are also in ellagic acid, a cancer fighting agent. Looking to burn fat? Try raspberries on for size! Not only are they high in fiber, but they also contain manganese which will help with metabolic rate. Raspberries are also one of the few fruits that do not affect the blood sugar level

Cranberries: At 44 calories, cranberries offer a small amount of Vitamin C and minerals. These berries are natural probiotics which promotes healthy bacteria that aid in digestion. Cranberries are used for individuals for the prevention and healing of a urinary tract infection and also in healing asthma attacks. These tart berries help improve the body's circulatory system and can also lower cholesterol.

Ideas for eating:

-Sweet to eat plain

-Dip in Cool Whip Lite

-On top of cold cereal or oatmeal

-Trail Mixes (esp. dried berries)

-Vary up bread recipes

-Bagel with light cream cheese and berries

-Blended with fruit juices

-Blend with skim milk or yogurt for a smoothie

-Over plain or frozen yogurt

-Blackberries and raspberries can be heated as a sauce for meat

-Tossed into a salad (strawberries, almonds and spinach salad is my favorite!)

Get creative!!

Megan