WHAT IS THE NUTRITIONAL VALUE OF BLUEBERRIES?
July 13, 2010 by ANITA STONE
Filed under Health, Nutrition Tips
What is the nutritional value of blueberries?
Summer is the perfect time to enjoy the big flavor and bold color of the remarkable blueberry. It is easy to find luscious blueberries with a sweet and tart flavor. In season they are a good value from the farmer’s market, farm stand or supermarket. They are a satisfying snack and popular ingredient in everything from blueberry muffins to blueberry smoothies.
With all of the health research in the news, you may be wondering–what is the nutritional value of blueberries?
The nutritional value of blueberries starts with vitamins. Blueberries are a source of Vitamin C and Vitamin K. But that is just the beginning. These little berries also provide fiber.
In terms of nutritional value, the anthocyanins just might be the star of the blueberry lineup. The deep blue color of blueberries comes from a group of flavonoids called anthocyanins, which have remarkable antioxidant power. Blueberry anthocyanins can help provide protection from the effects of oxidative stress, which underlies the common disorders associated with aging.
Here’s a look at what is the nutritional value of blueberries in terms of protection against oxidative stress:
In a study mice stressed by aging or by toxins were fed blueberries at a dose that would equal one cup a day for a human. Blueberry-fed mice performed better than “control” mice (not fed blueberries) on tests of learning, memory and coordination.
In addition to fighting oxidative stress, eating blueberries may have other important nutritional value that provides benefits:
Blueberries contain flavonoids that can prevent urinary tract infection.
A group of chemicals that are found in blueberries called stilbenes could have cholesterol-lowering effects.
Enjoying blueberries is a great way to boost consumption of fruit and vegetables to 9-10 servings per day, the amount of fruit and vegetables we recommend in The Fat Resistance Diet. What is the goal of our diet? To achieve a high level of nutritional value to help reduce inflammation and reverse leptin resistance. Improving the function of the leptin mechanism can help boost metabolism and facilitate weight loss.
Blueberries are used throughout The Fat Resistance Diet recipes and meal plans for power breakfasts, tasty snacks and delicious desserts.
As a breakfast treat, try our Smart Start Smoothie (p. 179). I enjoy making our Blueberry Cinnamon Bowl (p. 242) for breakfast. It’s a family favorite. Berries alone are good for a snack or dessert at any time. Try the Blueberry Parfait (p. 220) or Frosty Yogurt (p. 221). To enjoy pancakes the healthy way, make our Blueberry Flax Pancakes (p. 282).
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CLICK HERE: http://teambeachbody.com/fitnessusa
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Free training book “INSIDER SECRETS” that I gave out on January 1st to my Facebook Friends:
http://www.videohealthcoach.com/insidersecrets.html
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WEAPONS OF MASS RECONSTRUCTION: Lesson 4 of 10
April 16, 2010 by ANITA STONE
Filed under Health, Nutrition Tips
“EAT SOUP = LOSE 2 POUNDS!”
READER QUESTION:
Anita, what type of soup are you talking about? Broth or cream? Homemade?
Paula
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Good question! I just ate two bowls of the best soup for dinner tonight, yes I make my own, I tell my students there is no reason to eat canned soup when it only takes 5-10 mins more to make your own.
So, after you eat your soup, if you are still hungry, have another bowl! It’s OK!
Eat soup (or soup and salad) for dinner every night for a week. You WILL lose 2 pounds! Note: don’t eat at a restaurant, make sure you are eating both the soup and salad at home.
Buy:
* Barley quick cook (in the rice aisle)
* Success brand brown rice, cooks in 10 mins.
* Tone’s chicken broth paste (buy at Sam’s, can’t find it at Wal-Mart, but Wal-Mart has another brand that is almost as good)
* Cans of chicken breast
* Beans: all types
* Vegs: canned tomatoes, squash, zucchini, matchstick carrots, spinach, broccoli, cauliflower, cabbage, celery, onion, basically anything that will cook with chicken broth well.
* Low Fat garlic or cheese croutons (top your soup with a few of these, they are good and will dress up your dinner)
Some of my favorites:
What I ate tonight — CHICKEN/BARLEY: barley, broth, a few diced canned tomatoes (drain), chicken, spinach, squash, little celery and onion.
CHICKEN/RICE: broth, chicken, brown rice, carrots (just a few), little onion and celery
BROCCOLI: cook broccoli first, drain half of water out, then add 1 can low-fat cream of chicken soup, about 1/2 packet of white gravy mix (mix it first in cold water in a cup then pour it in and bring to light boil), a little skim milk or fat-free cream at the end. I always have fat-free cream in my refrigerator that I use for coffee, and I put it in at the end in lots of my soups — good in split pea too.
CHICKEN/NOODLE: broth, chicken, matchstick carrots, a few diced tomatoes, celery, onion, small amount of egg noodles, add 1 can low-fat cream of chicken soup if you want
VEGETABLE: Put these in first — broth, cabbage, onion, celery, can of diced tomatoes with juice, then after they are mostly cooked, add squash, zucchini, a little cauliflower, some chicken if you want, a little brown rice if you want.
CHICKEN CHILI: Crock pot — can of diced tomatoes, 1/2 onion, packet of chili powder, cans of chili beans, pork and beans, small kidney beans, 1/2 can drained black beans, 1/2 can cream corn, chicken breast (boiled or canned).
CHICKEN TORTILLA SOUP: broth, some diced tomatoes or salsa, some onion, chicken, >> then at the end, cut up corn tortillas into strips and put in right before eating. Top with fat free Kraft cheddar cheese and fat free sour cream.
SPLIT PEA (OR ANY BEAN) SOUP: Crock pot — chicken broth, peas (rinse first), 1/2 onion, 1/2 package low fat ham cubes.
BLACK BEAN SOUP: Crock pot — water (no broth), beans (rinse first), 1/2 onion, salsa. YUM! Serve over brown rice and top with fat free Kraft cheddar cheese and fat free sour cream.
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The only thing to make note of is that the celery and onion take longer to cook, especially onion, so if you can’t wait 30 mins for onions to cook, then just leave it out and use onion flakes instead. If you cut celery really small it cooks faster. ALWAYS put longer cooking items in first, then they can cook while you are cutting the the shorter cooking items (such as squash).
Go to several stores in your city and find the brand of low-fat cream of chicken soup that has the least fat. They have a wide range of choices. I buy a brand from Family Dollar, it’s the best one around. When I go in there, I buy 20 cans and then I don’t have to go back for a long time. You can put that in almost all of these different soups, and it gives it a creaminess and great flavor.
p.s. WATER, OF COURSE, in all those soups….. I didn’t put measurements of ingredients because you need to make it the way you like it. My kids love the broccoli so I always make a huge pot of it (I buy a large size bag of cut up broccoli at Sam’s and it barely fits in the pan but it cooks down), so of course I use a whole packet of gravy and about 3 cans of chicken soup. Just guess until you get it the way you want it.
From http://www.21daystofitness.com
- ‘The UltraSimple Diet: Kick-Start Your Metabolism http://bit.ly/7kYYQ5
- ‘You: On A Diet’ — By Dr. Oz http://bit.ly/6P7say
- ‘Superfast Weight Loss for Women’ http://bit.ly/79uy5F
- ‘Joy’s LIFE Diet: Four Steps to Thin Forever’ http://bit.ly/4MZB0W
HAVE YOU HEARD ABOUT MY DAILY BURN CHALLENGE? Open to anyone and goes through June 1st. Enroll now! Click below to join:
http://dailyburn.com/challenges/team_beachbody_fitness_usa_team_beachbody_fitness_fanatics
We just found DAILY BURN and and we love it! What a great tool. We need some Groupies! It is VERY easy to use. DB adds up all your calories/fat/protein/carbs for the day.
I am also teaching “21 Days to Fitness,” my new web class. I will be taping it, then putting it online. If you are on my list, you’ll get a notice for it.
My list: http://www.videohealthcoach.com/join.html
BE MY BUDDY on Team Beachbody — learn from the best of the best! The Beachbody Pros – Tony Horton, Chalene Johnson, Shaun T, Debbie Siebers! These are the people who train the top athletes and celebrities!
CLICK HERE TO BE MY BUDDY: http://teambeachbody.com/fitnessusa
Did you know REV ABS was just released? Here’s the 2-minute video: http://www.fitness.supersitesdirect.com/category/beachbody-product-videos/
You can also get the free training book “INSIDER SECRETS” that I gave out on January 1st to my Facebook Friends:
http://www.videohealthcoach.com/insidersecrets.html
REV ABS: Revolutionary New Approach to Abs!
January 14, 2010 by ANITA STONE
Filed under Beachbody Videos, Fitness Exercises, Fitness Tips, Fitness for Beginners
LEARN AB-CENTRICS WITH REV ABS!
When you get to the website, click
SHOP, then
FITNESS PRODUCTS, then
REV ABS.
HAVE YOU MADE A NEW YEAR’S RESOLUTION YET? CLICK HERE and choose one!
~ Home Page: http://www.VideoFitnessCoach.com ~ Contact Anita Stone ~
