Night at the Bars = Lost Gains?

Gallery

This gallery contains 1 photo.

All right, I know what you’re thinking, this is just another article telling me all the reasons why drinking alcohol is bad for me. While there may be a grain of truth to that statement, this post digs deeper into … Continue reading

Fruit: What’s the point?

picFruit is in season! There is nothing that tastes better than sweet, juicy, cold fruit when it is super hot outside. The question is though, is fruit healthy for you? So I decided to research into a few of my favorite fruits to see what I am gaining in nutrients when consumed. Here are my top 4 favorite fruits:

Apples: We all know that phrase “An apple a day keeps the doctor away.” The antioxidants in apples promote health and prevent disease in the human body. They are low in calories and contain zero grams of saturated fat and cholesterol. Apples also carry a small amount of minerals like potassium, phosphorus, and calcium. Apples are a good fruit, so stick to that phrase and try and eat one everyday!

Bananas: They are a good source of potassium, an essential mineral for maintaining normal blood pressure and heart function. Bananas are an intriguing fruit in terms of their carbohydrate and sugar content. Even though bananas are a fruit that tastes quite sweet when ripe, they only contain about 14-15 grams of sugar per banana. They are also a great quick carb after working out to help your muscles from cramping. Moral of the story, bananas are a good fruit!

Watermelon: It is the perfect fruit for a hot summer day. Although it does lack a lot of nutritional value, but the amount of water it contains helps keep your body hydrated. Watermelon is the top fruit source of the carotenoid antioxidant lycopene, which is important for your cardiovascular health. The hardest part when it comes to watermelon is finding a ripe one that is ready to eat. Some tips: choose a dull color, make sure the surface is firm/hard, and make sure it has a uniform shape. Typically when I make sure those three tips are followed, I always find the best one!

Raspberries: They are a rich source of nutrients, minerals and vitamins. When included in your daily diet, they can help lower your risk of cancer, obesity, and cardiovascular diseases. Raspberries have also been known to enhance fertility. The sweet taste and the soft texture make them the most craved fruit, especially for me. They are also low in fat and calories but very high in fiber. This makes them a great treat for someone that is trying to lose weight. One of the greatest facts about raspberries is that the antioxidants in the berries help aid in treating depression. So a raspberry is a fruit that makes you happy? Eat away!

Although there are many health benefits of consuming different fruits, there is also one big thing to consider. Many fruits are high in sugar. Yes, that sugar is natural, but either way it packs additional calories into your diet. What I like to do is save my fruit for after a meal. I treat it sort of like a dessert, because not only is it sweet and delicious, but it should also be consumed in moderation!

Are my favorite fruits not the same as yours? The article 31 Favorite Fruits and the Nutrients they Contain gives you the nutritional value of every fruit you have probably consumed. Take a look and see what you are gaining from eating your favorite fruits!

 

“Always remember that it doesn’t matter how slow you go, as long as you keep on going”

~Kenzi Weidman

Nuts: Let’s Crack the Truth

57422040 Mixed nuts

I am a believer in reading nutrition labels with everything that I eat. I want to know what I am eating, how many calories, and all of the information I can get.  I won’t lie, when it comes to nuts, I try to stay clear. Not only are they high in fat, but you only get a small handful for around 200 calories. Think of the things you could eat for 200 calories that are much larger in size?

My parents have always tried making me eat almonds as a snack, and I asked them “Are you nuts? Have you seen how high in fat they are?” They laughed at me, and I wondered why? Watching my friends consume all different types of nuts every day really made me wonder, what are the benefits of such a small snack? So I did my research and found this:

AlmondsThey are packed with vitamins, minerals, proteins, and fibers that are needed for a healthy diet. Just one serving of almonds equals 1/8 of the amount of protein you need each day. Almonds do contain a high level of unsaturated fat, but as you would have read in previous blogs, unsaturated fat is HEALTHY (in moderation of course)! Also, eating a handful of almonds a day is a great way to get the vitamin E your body needs to stay healthy. That was enough proof for me to believe that they were good for me. I also found that snacking on almonds kept me more full than other snacks I choose. Looking for more reasons why almonds are HEALTHY and AMAZING? Check out What are the health benefits of almonds?.

PistachiosMy favorite part is cracking them! I only go for the salted ones, but I can handle a little extra salt in my diet because I have low blood pressure (Blood Pressure). Jessica Bruso, holder of a science degree in food policy and applied nutrition, states “Pistachios contain fewer calories and more potassium and vitamin K per serving than other nuts.” (Health Benefits of Pistachios) She also researched and found “A 1-ounce serving of dry-roasted pistachios contains 160 calories, 6 grams of protein, 3 grams of fiber and 15 grams of fat, including only 2 grams of saturated fat.” The biggest thing with pistachios is limiting your portions. In reality, that is with all foods! Pistachios are my personal favorite so over-eating them does happen. One trick I like to do is measure out a serving and put them in separate bags. That way, when I want a snack, I can finish the whole bag and know that it was one serving.

PecansThey are enriched with many health benefiting nutrients, vitamins, and minerals that are essential every day. Pecans are also great source of energy. According to Power In Your Diet, Pecans “are rich in monounsaturated fatty acids like oleic acid and an excellent source of phenolic antioxidants. Regular addition of pecan nuts in the diet helps to decrease total as well as LDL or “bad cholesterol” and increases HDL or “good cholesterol” levels in the blood.” Does this mean you should load up on the pecan pie? Probably not, but adding a hand full of pecan nuts every day in your diet will help keep sufficient levels of minerals, vitamins, and protein. Be smart, and snack on!

WalnutsIf you can handle cracking the shell open, then do it! Walnuts are not only delicious, but the soft, easy-to-chew texture makes it one of the world’s favorite nuts. They are very rich in Vitamin E and also help reduce the risk of prostate cancer and breast cancer. (Walnut Benefits) Walnuts are also very high in fat. In 1 cup there is about 52 grams of fat but only 4.2 grams of that is saturated fat. (The Walnut) That is still a lot of fat, but remember, everything is good in moderation.

PeanutsThe most common nut out there due to the cheap price. Peanuts are more readily-available and cheaper to grow which is why they are so cheap. According to Nutrition and You, “Peanuts are an excellent source of resveratrol, another polyphenolic antioxidant. Resveratrol has been found to have protective function against cancers, heart disease, degenerative nerve disease, Alzheimer’s disease, and viral/fungal infections.” (Facts of Peanuts) One thing that makes a peanut odd is that it is referred to as a legume, not a nut. (Peanut) They also contain more saturated fat so be careful when consuming and make sure you only eat one serving.

Nuts taste great and can also be great for you. When you see high calorie food labels with such small portions, don’t avoid them. Check out the nutrition facts and ingredients and usually you will be able to detect why. I can honestly say that now, Almonds are my absolute favorite snack!

“Always remember that it doesn’t matter how slow you go, as long as you keep on going”

~Kenzi Weidman