As the summer weather heats up, find ways to stay cool while walking — like walking in an air-conditioned mall. You can also check out these ideas for foods that are cool in more ways than one. “I was finding I couldn’t eat my fresh produce fast enough before it spoiled. I started freezing them,” says Patricia Schoonmaker, health education assistant, Southern California Region. “Frozen sliced peaches make a great smoothie. I plan on adding strawberries and a variety of berries to my freezer this weekend. Fresh fruit anytime! Cleaned, sliced, and frozen. Frozen bananas are GREAT too!”
Looking for a healthy way to cool off? Put a creative spin on summertime favorites:
- Ice cream substitute. Instead of an ice cream cone, freeze peeled banana slices. Blend with half a cup of low-fat milk for a custard-style dessert.
- Healthy popsicles. Make yogurt pops by pouring vanilla yogurt and mixed berries into small paper cups; insert a popsicle stick and freeze.
- Fruity frozen treats. Instead of snow cones, try pouring 100 percent apple, grape, or orange juice into ice cube trays or molds. Freeze and enjoy as popsicles or blend with a little water for a refreshing slushy.
- A taste of chocolate. Instead of a banana split or strawberry sundae, dip strawberries or peeled bananas into melted dark chocolate chips. Cover with diced peanuts or almond slices; then freeze.
Berry-licious
ReplyDeleteWalking 30 minutes, five days a week is one of the best things you can do to improve your health and prevent disease. Adding raspberries to your diet also offers big benefits. In addition to adding a little tartness to your favorite desserts, raspberries also boast high nutrition. Bursting in antioxidants, the rosy fruit packs a triple threat against cancer, cardiovascular disease, and macular degeneration, and may even slow mental decline. Studies show that the anthocyanin found in raspberries may fend off cellular damage that prompts inflammation — a risk factor in heart disease — and may protect against vision impairments. Plus, the same cancer-protective qualities of other antioxidants such as ellagic acid help to regulate blood sugar and improve insulin resistance, making these already low-calorie berries a weapon against diabetes.
Try these ideas for rolling raspberries into your diet:
Sprinkle them on cereal or oatmeal.
Make a yogurt parfait by layering Greek yogurt and raspberries, and topping with granola.
Toss them with spinach, almonds, and raspberry vinaigrette for a tangy salad.
Serve them in a bowl with low-fat milk and a little honey.
Blend them with bananas or other fruit, ice, and vanilla soymilk to make a delicious smoothie.
Pop them in your mouth just as they are.
Go nuts for heart health
ReplyDeleteWalking regularly is a great way to promote heart health. So is eating a healthy diet that includes nuts. “I have added walnuts to my cereal and milk,” says Ana Torres, senior HR defined contributions analyst, Program Offices.
Do you love snacking on almonds, walnuts, and peanuts? Promising research shows that as little as two ounces of nuts per week can help heart health. Although it varies by nut, most contain at least some of these heart-healthy substances:
Healthy fats. The monounsaturated and polyunsaturated fats in nuts help reduce low-density lipoprotein (the “bad” cholesterol) levels.
Omega-3 fatty acids. Some nuts, such as walnuts, contain omega-3 fatty acids, which can lower triglyceride levels and decrease the risk of dangerous heart rhythms that can lead to heart attacks.
Fiber. The fiber in nuts has numerous health benefits — such as lowering cholesterol, helping you feel full, and even helping prevent diabetes.
Vitamin E. This vitamin in nuts may help prevent dangerous plaque development in your arteries.
Plant sterols. The plant sterols in nuts may aid in lowering cholesterol.
L-arginine. This vital substance in nuts may make artery walls more flexible and less prone to clots that can block proper blood flow.
While very healthy in moderation, nuts are also high in fat and calories, so it’s important to control the amount you eat. All you need is a small handful to reap the benefits