Blueberries!!

I LOVE Blueberries... I especially love the fact that they are packed with antioxidants...those compounds that protect our cells from free radical damage, thus slowing down the aging process and keeping us healthy.

Blueberries are low in calories, high in fiber, and are a low glycemic fruit which means that they won't spike your blood sugar levels! Plus, they contain 14 mg of vitamin C per 1 cup of blueberries.

I try to eat them every day. If you can't get them fresh... pick up organic frozen Blueberries from Trader Joe's. They are reasonably priced and delicious!

You can:

• Toss them in the blender for a morning smoothie...don't forget to add protein powder to start your day with balanced blood sugar levels.

• Add them to your morning cereal.

• Spread almond or peanut butter on toast and top with fresh blueberries...kids will love this one!

• Or, toss them in your salad for an extra kick of antioxidants.

Pick up some Fresh or Frozen blueberries to amp up your antioxidant load. The best part is they taste amazing so you won't realize that your are eating something that is so good for you!

Calcium

All of us need calcium at every stage of life. Children need calcium to build healthy bones and teeth. Adults need calcium to support bone density. Most people do not get an adequate supply of calcium from their diet alone. This is probably due to the fact that most people eat a diet with high levels of processed food and not enough healthy dairy products or vegetables that contain adequate levels of calcium. This is especially true for children who often maintain a diet filled with refined foods. Due to this factor it is highly important to consider supplementation in order to keep your body and your child's up to date with daily calcium requirements.

Here are the basic daily requirements (from the National Institute for Health):

6 - 10 years old 800- 1,200 mg
11 -24 years old 1,200 - 1,500 mg
WOMEN 25 - 50 years old 1,000 mg
MEN 25-60 years old 1,000 mg

The best way to fill up on your daily vitamin/mineral requirements is through your food. Think of supplements as your necessary back up plan.

Here are a list of foods that contain high levels of calcium.

• Yogurt, plain
• Milk, low fat or nonfat
• Milk, whole
• Cheese, including American, ricotta, cheddar cheese and mozzarella cheese

Getting enough calcium can be a especially hard if you or your kids are allergic to milk. These nondairy foods can be good choices for people with milk allergies who need calcium:

• Salmon
• Tofu
• Rhubarb
• Sardines
• Collard greens
• Spinach
• Turnip greens
• Okra
• White beans
• Baked beans
• Broccoli
• Peas
• Brussel sprouts
• Sesame seeds
• Bok choy

Enjoy these calcium enriched foods, your body and your bones will be pleased!
More later on the Calcium/Magnesium connection....

Babycakes NYC

I have already raved about the cookbook for Babycakes NYC however, I just realized that you can order delivery anywhere in the United States! Yes!
So, I placed my first order today....one dozen wheat and sugar free cupcakes for my bday! I was going to make them myself with the cookbook recipe but this is so much easier!...plus, I don't want to make my own birthday cupcakes...this way is much more fun!
Go the their website for more info www.babycakesnyc.com

Walnuts....your new healthy snack!

I remember the days when all of us were cutting fat out of our diet as a way to be healthy and lose weight. Turns out we were missing the value of some quality fats that actually contribute to our health. Nuts contain these healthy fats if consumed in moderation. Some more than otheres....Walnuts are one of my favorites! Here is the lowdown on tasty walnuts:

Walnuts are...

1. Loaded with a vegetarian source of Omega-3 fatty acids. Omega 3 fatty acids are protective fats that promote cardiovascular health, help maintain cognitive function, and tone down inflammation in the body.....I need to write an additional post on Omega 3's alone...they have numerous nutritional benefits! The more Omega 3's the better!

2. Provide heart healthy monounsaturated fats.

3. Contain ellagic acid, which is an antioxidant compound that helps support a healthy immune system.

4. Yield high levels of L-arginine....an essential amino acid which promotes healthy blood pressure.

You can add walnuts to your morning oatmeal, toss them into a cup of yogurt, or just grab a handful of (*non-roasted) walnuts and snack away!

*roasting nuts turns the healthy fats into non-healthy fats.