Viewing entries tagged
organic

Trying to Make Healthy Choices? How to Survive Easter!

Comment

Trying to Make Healthy Choices? How to Survive Easter!

Just when you were starting to see results from your New Year’s resolutions, along comes Easter to tempt you with chocolate bunnies and hot cross buns. Fortunately with a few tricks, it’s easy to have an enjoyable Easter without wrecking your blood sugar and dietary goals.

 

First of all, focus on non-chocolate related activities and gifts. Easter-egg bath bombs and birdseed eggs are both great choices for older kids or adults. Kid’s baskets can also be packed with small toys or accessories - think a mini-watercolor kit for your niece who loves to draw. Finally, dying hard-boiled eggs is one of the oldest Easter traditions and one you should keep up! Hard-boiled eggs make a fantastic (and portable) high-protein snack. When decorating, use natural or fruit-based dyes and plain wax so that you can have fun making patterns while keeping the eggs edible for later. For maximum safety, don’t forget to refrigerate cooked eggs (in their shells) within a few hours of making them! Hard-cooked eggs will keep for up to a week in the refrigerator.

 

Of course, every successful diet or lifestyle change needs to leave a little room for indulgence - it’s just important to keep it limited and to not go on an all-out binge. In fact, research has shown that diets with a little wiggle-room are actually more likely to succeed in the long term. So, if you’re going to eat a few Easter treats, do it right. The key is to plan your Easter around some simple high-quality chocolate instead of other Egg or Bunny-themed chocolates. Most store-bought chocolate contains sugar and fat, but high-cacao (dark) chocolate also offers some nutritional benefits, so choose dark chocolate for an antioxidant boost without going overboard on empty calories from sugar.

 

Why is the sugar found in Easter treats a bigger concern than fat? Between fat and sugar, research is emerging that sugar is by far more damaging to our bodies. Even non-diabetic people should keep sugar and simple carbs (that get converted to sugar in the body) in check to prevent taxing the body’s blood-sugar balancing capabilities. Keeping your blood sugar stable is a great way to protect your heart health, prevent extra fat from being deposited, keep mood swings at bay and even help reduce acne! Ditch white chocolate and high-sugar milk chocolate in favor of the dark stuff (try to aim for at least 70% cacao). These days, many health stores sell Easter-themed dark chocolate. If you’re looking for a way to jazz up your healthier choc choices into Easter-worthy treats, there are plenty of home-made recipes to help you out. Finally, choose dark chocolate over sugar-free chocolate. Although the ‘sugar free’ label may make it seem healthier, these products are highly processed and contain ingredients that may wreck your blood sugar anyway.

With these simple changes, it’s perfectly possible to have a healthy, enjoyable Easter. Remember, a bit of (dark) chocolate won’t wreck weeks’ worth of clean eating! So eat your high-cacao treats, make sure Easter Dinner has plenty of roast veg and focus on the non-chocolate related parts of the holiday.

Author: Natalie Millis

Author: Natalie Millis

 

Comment

Açai Berries: What’s all the Hype About?

Comment

Açai Berries: What’s all the Hype About?

-¬Scott.Sporleder-Sambazon.SourceTrip-77.jpg

The popularity of Açai berry products has been growing for the last few years. If you’re considering making Açai part of your diet, learn what science has to say about this superfood—and how to get the best benefits for yourself!

Açai (pronounced “Ah-Say-Ee”) is a purple, olive-sized fruit that grows on a type of palm tree in the Amazon rainforest.  Açai has been traditionally used by indigenous people for a variety of health concerns and celebrated for its energy-giving, healing properties. Besides being packed with colorful phytonutrients that provide its record-setting antioxidant properties, Açai fruit is a source of healthy omega-3 fats and dietary fibre, too.

 

As knowledge of Açai fruit has gone mainstream, its benefits have been explored both as a health-boosting supplement and a skin-care ingredient. Research has focused especially on Açai’s possible usefulness in aiding weight loss, but other benefits of the fruit may include improvement of: immune system function, heart disease and high cholesterol, arthritis and other inflammation-related disorders. A promising study published in the Journal of Nutrition in 2011[1] showed that subjects who took Açai pulp daily showed improvement in fasting levels of glucose, insulin and cholesterol - all important parts of healthy weight loss. Preliminary studies have also shown that Açai may help prevent tumors from being formed[2] and could even help kill cancer cells[3]. The same powerful antioxidant properties that make Açai such a superfood can also have brightening, wrinkle-reducing benefits when applied to the skin.

IMG_5858.JPG

 

Like many natural supplements, the benefits of Açai depend greatly on the quality of the product and packaging. When antioxidant properties of Açai were compared to other berries, fresh Açai had some of the highest scores recorded. This means Açai out-performed other nutritional powerhouses like blackberries, blueberries and strawberries! Unfortunately, the antioxidant power of Açai is seriously reduced if it is not processed and stored correctly. Improper storage and packaging can lead to a huge drop in the free radical “scavenging” capabilities, which translates into a reduction in health benefits[4]. This is why anyone who wants to experience the benefits of Açai should take the time to find a high-quality product. Flash-freezing the berry has found to be the best way to retain its nutrition; when Açai is transported fresh or in powdered form, its antioxidant properties actually drop below other berries! Therefore, to get the maximum benefit from this wonder food, a flash-frozen product is the best choice—unless you’re able to travel to the Amazon rainforest yourself.

 

Speaking of the Amazon rainforest, the recent popularity of Açai berries has been a mixed blessing for communities that have traditionally relied on the fruit as a staple food. In many areas, demand has raised prices significantly, making Açai more difficult for local people to buy. Therefore, investing in a fair-trade Açai product is an excellent way to get maximum health benefits for yourself while not harming the original discoverers of this miraculous superfood.


[1] https://doi.org/10.1186/1475-2891-10-45

[2] https://www.ncbi.nlm.nih.gov/pubmed/25329001

[3] https://www.ncbi.nlm.nih.gov/pubmed/24886139

[4] http://pubs.acs.org/doi/abs/10.1021/jf0609779

natalie.jpg

Author: Natalie Millis

Comment