Posts Tagged ‘carbohydrates’

Did You Get Your Blackberry Yet?

Introduction:

Did you think we were talking about the cell phone? Nope, but we are talking about this amazing little fruit that is great for your body! Blackberries are nature’s sweet tart. Blackberries can be a bit sour unless they are ripe, however once ripe they are sweet and the perfect addition to any recipe. Store brought and frozen berries are okay, but if you want a party in your mouth, wait until they are in season and pick them fresh.

Nutritional Value:

1 cup of blackberries equals 144 grams. Within 1 cup of blackberries, you’ll get 75 calories (what? that’s practically nothing!), 1 gram of protein, 18 grams of carbohydrates, .6 grams of fat and 7.6 grams of fiber. Blackberries are also a good source of folate (49 mcg – micrograms).

Folate is necessary for the production and maintenance of new cells and is especially important during periods of rapid cell division and growth. Folate is needed to make DNA and RNA, the building blocks of cells. Both adults and children need folate to make to make normal red blood cells and prevent anemia. The recommended daily allowance for folate is 400 mcg. If one cup has 49 mcg, imagine how much you could get with a breakfast smoothie.

How to Buy and Store:

When you are in the grocery store in search of the perfect blackberries, look for the ones that are plump and have a shine all their own. Fresh blackberries are best when eaten immediately, but if you have store them, use a non-air tight container and place them in the refrigerator. Make sure that you rinse them thoroughly before eating. Eating a handful of blackberries makes a great on the go snack.

If frozen berries are more your thing, blackberries have a tendency to bunch up and stick together in the freezer. To prevent this from happening, spread them out evenly on a cookie sheet so that they are not touching each other. Then place them in the freezer for about an hour (time varies based on freezer so use your judgement). Once they are completely frozen place your berries in a sealable bag. Then take as many as you want for smoothies and other frozen delights.

Resources:

The A to Z of Health, Beauty and Fitness http://health.learninginfo.org
PCC Natural Markets http://www.pccnaturalmarkets.com/health/3588006
Folate http://healthlinkmcw.edu

Go Bananas!

A Brief Introduction:

Haven’t you always wondered why athletes always prefer bananas before or after a workout, or why if a runner gets a leg cramp, they eat a banana? What is up with this prepacked on the go fruit? Bananas are creamy, bright yellow, and full of nutrients. Bananas generally fall into two categories, the sweet banana (most common) and the plantain banana (often found in several Caribbean and vegan dishes).

Nutritional Value:

• Bananas contain about 20% daily value of vitamin B6
• Bananas are also a good source of vitamin C (about 15% daily value)
• 11% of your daily value of potassium comes from just 1 banana (that’s about 400mg)
• You can get 4 grams of fiber from one banana
• A banana has 467 mg of magnesium
• They are only 110 calories (wow that’s nothing!)
• Bananas contain plenty of carbohydrates, which are the body’s main source of energy.

Health Benefits:

• The potassium found in bananas helps to regulate blood pressure and may reduce the risk of high blood pressure and stroke. Potassium also helps normalize the heart beat and regulate the body’s water balance. During periods of high stress (like when you are doing 5 different things and have a 3 0′clock deadline in the office) our body’s potassium levels tend to be depleted. Bananas are a great way to restore those levels naturally.
• Potassium is also essential for helping muscles to contract properly during exercise and reduces cramping up (oh, that’s why athletes prefer them!)
• Bananas are rich in Vitamin B6. Lack of B6 in a diet can cause weakness, irritability and insomnia. B6 plays an important role in converting tryptophan into serotonin, and also helps the body make hemoglobin, a crucial ingredient of your blood. B6 is also essential for antibody production to maintain a healthy immune system.
• Bananas help improve your body’s ability to absorb calcium (which leads to healthy bones. YAY!). By suppressing calcium excretion in the urine bananas minimize the risk of kidney stones. They are rich in fructooligosaccharide, a prebiotic that nourishes the probiotic (good) bacteria in the colon. These probiotics produce vitamins and digestive enzymes that improve our body’s ability to absorb nutrients, plus compounds that protect us against unfriendly microorganisms.

How to Select and Ripen Bananas:

When you go to the grocery store you usually see bananas that are going through the various stages of ripening right there on the shelf. Bananas are picked when they are green. The sizes vary so pick according to how much you can eat. Although the yellow ones look most appealing if you want to eat them right away, if you are buying for the week you might want to consider picking up the green ones instead. Bananas that are more green in color will take longer to ripen.

To ripen your bananas, simply place them at room temperature on a counter top and let nature take it’s course (for lack of a better way to say it). Can’t wait? Use a brown paper bag to speed up the ripening process. Bananas are fully ripened when they are yellow (brown spotted bananas are often used for baking). As bananas ripen, they will taste sweeter because the starch in the fruit turns to sugar. For the most antioxidants, you should eat the fruit completely ripened.

Tips For Getting More Bananas In Your Diet:

• Okay this is complicated but try to follow, pick one up, peel it, and eat it. It really is that easy. Bananas are perfect for on the go snacks. Don’t peel them until you are ready to eat them or else they will go brown. Remember the peel is not edible so don’t get too adventurous.
• Bananas are an excellent ingredient in just about any smoothie. Adds the smooth texture and light creamy flavor without the dairy.