Tuesday, April 23, 2013

Where do nutrients come from?

Where do nutrients come from? The natural, protective substances found in plants that also give them their unique color are called phytonutrients (or "plant nutrients"). To get the full range of health benefits associated with plant nutrients, you should eat a rainbow of color every day.

Monday, April 22, 2013

Antioxidant Foods

20 Common Foods With the Most Antioxidants I researched and studied a lot about benefits of eating foods. Cranberries, blueberries, and blackberries ranked highest among the fruits studied. Beans, artichokes, and Russet potatoes were tops among the vegetables. Pecans, walnuts, and hazelnuts ranked highest in the nut category. The total antioxidant capacity of the foods does not necessarily reflect their health benefit. The benefits depend on how the food's antioxidants are absorbed and utilized in the body. The fine line is that everybody's body is different, so you want to know how much nutrition is your body actually absorbing? Still, this chart should help consumers trying to add more antioxidants to their daily diet. Rank Food item Serving size 1 Small Red Bean (dried) Half cup 2 Wild blueberry 1 cup 3 Red kidney bean (dried) Half cup 4 Pinto bean Half cup 5 Blueberry (cultivated) 1 cup 6 Cranberry 1 cup (whole) 7 Artichoke (cooked) 1 cup (hearts) 8 Blackberry 1 cup 9 Prune Half cup 10 Raspberry 1 cup 11 Strawberry 1 cup 12 Red Delicious apple. 1 whole 13 Granny Smith apple 1 whole 14 Pecan 1 ounce 15 Sweet cherry 1 cup 16 Black plum 1 whole 17 Russet potato (cooked) 1 whole 18 Black bean (dried) Half cup 19 Plum 1 whole 20 Gala apple 1 whole

Blueberry-Pineapple Smoothie - 210 calorie

1 cup pineapple juice 2 cups blueberries (fresh or frozen) 1 1/2 cups chunks of pineapple (fresh or frozen) Note: if using frozen fruit, then you don't need to use ice, unless you still desire it to be thicker Place liquid inside the blender first, then add all ingredients. Blend for 45-60 second until nice and creamy. You will also see a creamy gloss on top of product which lets you know all ingredients are properly blended and ready for consumption. Pour into glass(es). Makes 2 servings. Nutritional Value: Calorie 210, total <1g, saturated fat 0.5g, protein 2, carbs 53g, cholesterol 0mg, fiber 5g, sodium 10mg

Energy Protein Shake - 200 calorie



1 1/2 cups vanilla low-fat soy yogurt
1/4 cup plain low-fat milk
1/4 cup raw walnut halves
2 Agave
1/4 tsp ground cinnamon

1/4 cup Ice
Place all ingredients in blender. Blend for 45-60 seconds, until creamy and smooth. Make 6 serving.

Nutritional Value: Calorie 200, total 7g, saturated fat 0.5g, protein 6, carbs 28g, cholesterol 0mg, fiber 1g, sodium 40mg



Wake-Me Up Breakfast Energy Smoothie - 110 calorie



2 cups fresh or frozen strawberries (topless)
1 1/2 cup vanilla nonfat yogurt
1 banana (peeled)
1/2 cup fat free milk (your choice)
2 tbsp wheat germ
2 tbsp Agave
1/4 cup Ice

Place all ingredients in blender. Blend for 45-60 seconds, until creamy and smooth. Make 6 serving.

Nutritional Value: Calorie 110, total 0, saturated fat 5, protein 5, carbs 24g, cholesterol 0mg, fiber 2g, sodium 55mg

Iced Coffee Fappe' - 90 calorie



1 cup (strong) brewed coffee, chilled
1/2 cup reduced fat milk (your choice)
2 tbsp Agave
3 tbsp sweetened cocoa powder

1/2 cup Ice, Place all ingredients in blender. Blend for 45-60 seconds, until creamy and smooth. Make 2 serving.

Nutritional Value: Calorie 160, total 3.5g, saturated fat 2, protein 7g, carbs 25g, cholesterol 50mg, fiber 0g, sodium 45mg



Purple Power Shake - 160 calorie



1 1/2 cups Vanilla low-fat  frozen yogurt
1/4 100% grape juice concentrate
1 tsp lemon juice (optional)
1/4 cup Ice

Place all ingredients in blender. Blend for 45-60 seconds, until creamy and smooth. Make 2 (3/4 cup) serving.

Nutritional Value: Calorie 160, total 3.5g, saturated fat 2, protein 7g, carbs 25g, cholesterol 50mg, fiber 0g, sodium 45mg blogged!

Purple Power Shake - 160 calorie


1 1/2 cups Vanilla low-fat  frozen yogurt
1/4 100% grape juice concentrate
1 tsp lemon juice (optional)
1/4 cup Ice, Place all ingredients in blender. Blend for 45-60 seconds, until creamy and smooth. Make 2 (3/4 cup) serving.

Nutritional Value: Calorie 160, total 3.5g, saturated fat 2, protein 7g, carbs 25g, cholesterol 50mg, fiber 0g, sodium 45mg

Rise n-Shine Shake - 280 calorie



1 cup fat-free (skim) milk
1 cup strawberries, (top's off)
1 kiwi, (peeled)
10 grapes
1/4 cup fat-free yogurt (your choice)
1 to 2 tbsp Blue Agave
1/4 cup Ice

Place all ingredients in blender. Blend for 45-60 seconds, until creamy and smooth. Make 2 (3/4 cup) serving.

Nutritional Value: Calorie 280, total 3.5g, saturated fat 1.5g, protein 12g, carbs 54g, cholesterol 15mg, fiber 5g, sodium 135mg

Mocha Breakfast Drink - 220 calorie



6 ounces plain nonfat Greek yogurt
1/2 cup reduced calorie milk (your choice)
3 tbsp coffee grounds
3 tbsp chocolate sweetened cocoa powder
1/4 cup Ice
Place all ingredients
in blender. Blend for 45-60 seconds, until creamy and smooth. Make 2 serving.

Nutritional Value: Calorie 220, total 2.5g, saturated fat 1.5g, protein 16, carbs 33g, cholesterol 15mg, fiber 1g, sodium 185mg

Berry-Banana Breakfast Smoothie - 170 calorie


6 ounces berry flavored low-fat yogurt
1 ripe banana, cut into chunks
1/2 cup reduced-fat 1% or 2% milk
1/4 cup Ice
Place all ingredients in blender. Blend for 45-60 seconds, until creamy and smooth.

Make 1 serving.

Nutritional Value: Calorie 170, total 2g, saturated fat 1g, protein 5g, carbs 34g, cholesterol 34mg, fiber 2g, sodium 65mg

Green Fruity Sorbet - No Processed Sugar Treat


Green Fruity Sorbet

1/4 cup Organic Lemonade Concentrate
1/2 Banana (peeled)
Large Handful of Spinach
4 Dates
1/4 slice of Avocado (optional)
3-4 sleeves of cabbage (optional)
1/4 slice of Cabbage (optional)
2 1/2 cups of Ice

Blend for 45 seconds.

Use tamper, if necessary to push product down onto blade.

Green Smoothie


Green Smoothie Drink

Half Orange, peeled, (saving as much of the pith as possible)
1/2 Large banana, peeled
6 large strawberries {frozen or fresh (without the top)}
Handful of Spinach (and/or Power-greens or Super-greens )
Hunk of pineapple (about 1/2 inch thick) {optional}
2 tbsp Agave
1/2 cup Unsweetened Coconut (45 calorie, non-dairy) Milk

1/4 cup Ice, blend on high, speed 10, for 45-60 seconds.

Look for a smooth creamy glossy look on top.

Four Fruit Smoothie


Four Fruit Smoothie

Half Orange, peeled, (saving as much of the pith as possible)
1/2 Large banana, peeled
6 large strawberries {frozen or fresh (without the top)}
Hunk of pineapple (about 1/2 inch thick)
2 tbsp Agave
1/2 cup Unsweetened Almond Milk

1/4 cup Ice, blend on high, speed 10, for 45-60 seconds.

Look for a smooth creamy glossy look on top.