AA Gifts & Baskets Idea Blog

Archive for the ‘Healthy’ Category

Ripe, juicy berries, succulent melons, crisp, crunchy apples, exotic star fruit, and pomegranates... there is a reason why fruit is a favorite snack and a main ingredient in endless recipes.  It’s delicious; sweet enough to satisfy sugary cravings, and sensible enough to be guilt-free; organic fruit is not only a wonderful treat, but it also provides a host of health benefits.  Next time you reach for a snack, think about reaching for some tasty snacks from the fruit basket – and think about giving your body and mind a boost.

Filled with essential vitamins, minerals, and fiber, fruit is a nutritious, convenient snack that fits into even the most hectic of schedules.  Studies show that people who eat “generous amounts” of fruits – and veggies – are less likely to develop chronic diseases, stroke, certain cancers, and cardiovascular diseases than those who do not eat enough.  How much is enough?  Fruit and Veggies Matter, a site powered by the CDC, has a handy tool to help you determine how much you should be eating every day.  Say you are a 40-year-old female who exercises 30 to 60 minutes each day; according to the CDC, you should be eating (and enjoying) 2 cups of fruit each day, and 2.5 cups of vegetables.

But not all fruit is created equal: some are mostly sugar, and their juices typically contain more sugar than a can of soda.  Your body isn’t going to give you credit for getting your sugar from fruit instead of candy; it treats it the same way.

The following fruits are loaded with sugar:

• Oranges
• Grapefruit
• Grapes, particularly green grapes.  Wine, on the other hand, is a healthy drink in moderation.
• Dried fruits.  Dried fruits, such as banana chips, aren’t necessarily “bad.”  They are just concentrated.  So if you eat a little dried apricot, you are getting all the sugar that you would from eating a fresh apricot.  The problem is we tend to eat larger portions of dried fruit than of fresh fruit because it is smaller.

Fruits like oranges and other citruses do have health benefits, but you have to be careful not to go overboard with consumption.

What fruits give you the most bang for your calories?

• Apples.  Mmm… fiber.  In addition to this filling nutrient, apples are packed with flavonoid antioxidants, which can reduce the risk of heart attack, cancer, and stroke.  For only 80 calories, this is a great snack.
• Bananas.  Having leg cramps?  Eat a banana.  These are loaded with potassium, which helps maintain optimal muscle function.  It can also help lower blood pressure and reduce the risk of stroke.  Not bad for108 calories.  Unripened bananas are also getting their due; on the Carb-Lovers’ Diet, they are an excellent source of starch-resistant carbs.
• Berries.  These deliver antioxidants, Vitamin C, and protection from cancer, stroke, and heart disease.  Try blueberries to fight high blood pressure, macular degeneration, and even brain damage leading to Alzheimer’s. Blackberries, raspberries, and strawberries pack a powerful punch of fiber as well, which can help keep you full longer.
• Cherries.  Life is a bowl of cherries, and it can be a pretty good life – potassium, magnesium, folate, Vitamins C and E, and carotenoids help reduce inflammation, bad cholesterol, cancer risk, and arthritic pain.
• Cantaloupe.  With less than 200 calories in an entire melon, cantaloupe offers tremendous benefits, including high levels of Vitamin C, carotenoids, and potassium to fight inflammation, cardiovascular disease, and cancer while boosting your immunity.
• Kiwi.  With more Vitamin C than an orange, kiwi also delivers Vitamins A and E, potassium, and magnesium.  Studies have shown that kiwi can help boost the immune system.
• Papayas.  This exotic fruit features Vitamin C, folate, natural digestive enzymes, and carotenoids.

Fruit is excellent on its own, eaten fresh, and it can also be included into recipes for desserts, appetizers, and main courses.

Try this easy smoothie for a healthy, delicious treat anytime:

• 2 cups each of blueberries, raspberries, strawberries, and blackberries.  You can substitute your favorite berries or whatever is in season.
• 1 cup cran-raspberry juice.
• 1 cup yogurt (plain or blueberry)
• 2 cups ice

Put everything into the blender until thick, smooth, and delicious.  Serve immediately for a fantastic breakfast, dessert, or snack.

Eat more fruit; your body will thank you!

Related Articles:

• How to Make a Fruit Pizza Using a Sugar Cookie Crust
• Creative Ways To Get Your Kids To Eat Fruit
• Fruit Cup Salad
• Strawberry Crisp

What do you reach for when you want a snack?  Do the cookies call or do you have a salty rather than sweet tooth?  Too often, many of us go for what is quickest, most convenient, and least expensive.  We go to the vending machine for a candy bar, to the drive-thru for burgers and fries.  We pick up a donut and sugary coffee for our morning commute and a soda and some chips for our afternoon commute.  Eating right can be difficult when you are on the run, but with a little planning, you can conquer snack cravings.  All you need are the right weapons: healthy snacks.

What is a healthy snack?  For some people, it means a low-fat snack.  For others, it means a low-carb snack or a low-calorie snack.  For some, it means whole dairy, while others go for fruits and vegetables.  The following are some healthy choices to consider next time hunger strikes:

• Tomato slices with a drizzle of olive oil and a sprinkle of feta cheese, if you have it.  By itself, the tomato is rich in nutrients.  Olive oil, while high in fat, has heart-healthy fats, while feta adds calcium and a boost of flavor.
• Bananas.  These are an excellent source of potassium, which can help prevent muscle cramps, among other benefits.  Recently, slightly green bananas have been getting attention because they have “starch resistant carbs.” Keep a fruit basket at your office or on hand in your car for when you need something to munch on.
• Air popped popcorn.  Pop yourself 3 cups of this low-cal snack.  While popcorn is higher in carbohydrates, it is low in fat and provides a good dose of fiber.  Season it with garlic powder, chili powder, cumin, and other spices that don’t add to the calorie count.  You can find a variety of delicious popcorn recipes and topping ideas online.  Or you could just eat it plain.
• Leftover chicken or turkey.  If you had meat for dinner last night, this makes an excellent snack.  Meat is more calorie dense, but it provides filling protein.  Have a deck-of-cards size serving.  Turkey Jerky is another good meat choice for those who are craving something savory.
• Dairy.  Many healthy eaters opt for low-fat yogurt, but many nutrition experts are starting to recommend eating whole fat dairy, such as yogurt, cheese, and milk.  Low fat versions have the healthy fats stripped out and replaced with artificial fats that add no health value.  Instead of a low fat slice of cheese, enjoy a whole fat piece of cheese.  There are more calories, but there are more benefits, and you’ll likely stay full longer.
• Cantaloupe.  This melon is loaded with nutrients, including beta carotene, while being light on calories.  It is a great sweet satisfying snack.  Switch out your ice cream for half a cantaloupe or have it for breakfast.
• Fruit with yogurt dip. Use 2 tablespoons of plain whole yogurt and 1 teaspoon of honey.  This makes a great sweet dip that is also satisfying. Dip your way through a cup of raspberries or blueberries.
• A handful of dark gourmet chocolate Hershey’s Kisses.  A small amount of any dark chocolate will provide antioxidants and a sweet fix.  It is not as sweet as milk chocolate, so you may have to acquire a taste for it.
• Raw vegetables.  These are low in calories yet very high in nutritional value.

These are great snacks if you’ve gone to the grocery store, and if you’ve remembered to pack them for work or your commute.  What if you’re hungry and need a snack and your tomato slices with olive oil and feta are at home?  Can you get a healthy, quick snack while you’re on the go?

Sure.  When you have to stop at a convenience store for a quick snack, opt for things like:

• String cheese.
• V8 Juice or VFusion.
• A bag of Wheat Thins.
• A 100 calorie pack of chips, cookies, or pretzels.  Your serving size is already limited; go ahead.
• Banana.  Most convenience stores make at least an attempt at having fruit.  If you can get it, get it.
• Coffee with a bit of milk or cream. Skip the sugar, and you should make it to your next meal intact.
• A small bag of trail mix or peanuts.  Watch the serving sizes; these treats are healthy, but they are also calorie dense.  If you can’t do portion control on the go, opt for a smaller pack or a single string cheese.

Healthy snacking isn’t hard, and it can help keep you energized while you maintain your weight (or lose it).  Even when you’re on the go, you can still eat right and make good decisions.

Related Articles:

• Creative Ways To Get Your Kids To Eat Fruit
• Fruit Cup Salad
• How to Make a Dessert Pizza