Eat Fruit!

There are big benefits to eating fruit.  As we’ve all heard... an apple a day keeps the doctor away, but what are the real benefits? Here's a short list... and certainly there are many more:

1. Most fruits contain fiber, which helps slow the absorption of sugars (fructose and others), making us feel full longer. This means we won’t feel the need to snack as often, and fruit can also lower cholesterol and keep us regular.

2. Fruits like bananas and melons contain high amounts of potassium and can help reduce your blood pressure and your risk for kidney stones and bone loss.

3. Fruit should be eaten alone or before meals. Fruit is easier for the body to digest than other foods, so try to consume it on its own or just before a meal. Research also shows that consuming more fruit may actually help prevent serious health conditions like heart disease.

4. Fruit also contains high amounts of antioxidants. Antioxidants are amazing molecules that help prevent the breakdown of cells due to free radicals, which can lead to serious health issues.

So what are some of the best fruits to eat?

• Kiwi: Lots of nutrition in a small package... It’s rich in potassium, magnesium, vitamin E and fiber and has almost twice the vitamin C of an orange.

• Apples: Although they don’t contain much vitamin C, apples are loaded with antioxidants, helping the body absorb more vitamin C and thereby reducing your risk of colon disease, heart attack and stroke.

• Strawberries: These amazing berries have the greatest amount of antioxidants found in fruit and shield the body from free radicals that can cause an array of health hazards.

• Guavas and Papayas: These fruits are often overlooked at the market, but they’re the grand prize winners for containing the most vitamin C. Guava is packed with fiber and helps in keeping you regular, and papaya has as much carotene as carrots, essential for good eye health.

Eat Fresh This Spring and Summer

Spring and summer welcome a host of great fruits and veggies we don’t normally see during the winter months. Hit up a farmers market, veggie co-op or start growing them in your own backyard and try these in-season faves that are loaded with sensational, fresh flavors.

Berries - Blueberries, strawberries and raspberries are chock full of antioxidants, fiber, vitamin C, potassium and folate. Eat ‘em up while you can because these are the nutrients we usually don’t get enough of.

Summer Squash - Zucchini, pattypans and yellow crookneck are all types of summer squash and a great source of vitamin C, vitamin A, fiber and potassium. When selecting a squash, look for smaller ones as they generally pack a sweeter flavor.

Watermelon - This quintessential summertime staple is a great source of vitamins A and C, as well as potassium. Watermelon is also a great antioxidant, helping to lower your risk of certain diseases. So when you’re looking for that perfect melon, use your nose - Ripe ones will smell delicious.

Corn - This is a favorite summertime carb and a great source of fiber. It has phytonutrients that may promote heart health. When you’re looking for tasty ears, try to get it as fresh-picked as possible, looking for a bright green husk and silks that are stiff, dark and moist.

Peas - These summertime favorites are packed with protein and rich in vitamins A and C. Go ahead and eat them fresh from the peapod and look for a shiny, bright green outer color.

In a Bad Mood? Try These 5 Foods

There are some days that we feel angry, anxious, or just plain unhappy. Try one of these five foods to lift your spirits:

* Leafy Greens. For those down in the dumps days, the B vitamin folate can help break down homocysteine, which may be linked to depression. Other great sources of folate are beans, citrus fruits and fortified grain products.
* Turkey. To help calm your anxiety, try some tryptophan, which can help the brain produce feel-good chemicals. You can also try chicken, eggs, cheese, nuts and seeds.
* Black Tea. Stress less by sipping some hot or cold black tea—it may decrease cortisol, a stress hormone. It may also improve your memory and could help get rid of headaches.
* Dark Chocolate. For women experiencing PMS symptoms, the flavonoids in dark chocolate may help get rid of crankiness. Just one more reason to treat yourself.
* Fish. To improve your brain health and help you think more clearly, the omega 3s in fish can improve the communication between your brain’s cells. Try salmon, trout, sardines, herring or anchovies.

Natural Sugar Blockers

Did you know you can slow the absorption of sugar just by using the natural power of food? Believe it or not, this doesn’t involve any extreme or gimmicky diets, just some basic tips of what to eat and when to eat it. Here are 7 sugar-blocking tips:

1. Eat a fatty snack up to 30 minutes before a meal. A teaspoon of nuts or seeds will trigger the pyloric valve between your stomach and small intestine. This valve regulates the flow of food to help slow down digestion. This helps you reduce sugar spikes and keeps you feeling fuller longer.
2. Begin a meal with a salad. The soluble fiber in plants, beans, carrots and even some fruit helps absorb starch and sugar. As soluble fiber passes through your intestines, it expands and traps sugar.  This fiber eventually dissolves, but this slower rate of absorption helps reduce the amount of insulin your body needs to handle it.
3. Use vinegar on that salad. The high acetic acid content of vinegar helps deactivate amylase, the enzyme that turns starch into sugar, which helps slow down the digestive process. Vinegar also increases the body’s sensitivity to insulin, so your pancreas won’t need to produce as much.
4. Don’t overcook vegetables. Lightly cooked vegetables take longer to digest, so you’ll feel fuller longer.  Roasted vegetables are a tasty alternative to starchy sides.
5. Add some protein to your meal, so you won’t need as much insulin to process starches. In fact, a serving of protein eaten with starch “can reduce the subsequent blood sugar surge by 44%.” Eat an egg with your oats in the morning or have a turkey meatball with your favorite gluten-free pasta!
6. Although not for everyone, a glass of vino with a meal actually temporarily stops your liver’s production of glucose.  This means the blood sugar load of a typical serving of starch can be reduced by up to 25% when accompanied by a glass of wine! Something to keep in mind when ordering a starch-heavy meal at your favorite ristorante.

6 Natural Ways to Balance Blood Sugar

If current nutrition and exercise trends persist, up to 75% of men and 52% of women will have Type II diabetes or prediabetes by 2020, according to researchers at Northwestern University’s Feinberg School of Medicine. Here are 6 ways to help prevent becoming part of that statistic:

• Hit the gym and boost your lean muscle mass. Do 30 minutes of cardio 5 times a week and incorporate resistance training into your weekly exercise routine.  This can help reduce your insulin resistance.
• Get at least 7 hours of sleep each night. A University of Chicago study found that people who slept for less than 6 hours each night were at a higher risk of diabetes, especially for those who were genetically predisposed to it.
• Relax. Listen to calming music, get a massage or meditate to reduce the long term effects of stress, including overworked stress hormones and damaged blood vessels.
• Eat fish weekly. EPA and DHA in wild salmon or sardines can help improve insulin sensitivity.
• Don’t forget to get enough of the sunshine vitamin. Scientists note that the people with high levels of vitamin D are less likely to develop type II diabetes. Experts recommend a daily intake of 1,000 to 2,000 IUs per day.
• Add cinnamon to your oatmeal or tea. Cinnamon may help insulin do its job more effectively in the body.

Fall Asleep Faster!

Have you had difficulty falling asleep any night this week? If so, you’re not alone. Here are three strategies you can use to get to sleep faster each night:

* Prime the Melatonin Switch with a Dimmer Switch
Your body naturally produces melatonin, the natural sleep chemical that helps prepare your body for healthy sleep. The real trick is giving your body the signal to start producing melatonin. One way to do that is with dim lighting (mimicking a sunset). So pick up a dimmer switch, or simply spend time in the early-to-late evening in a room with lowered lighting.
 
* Keep Your Hands and Feet Warm
This may seem a bit strange at first, but try wearing socks to bed... Extra layers on your extremities can help boost circulation, keeping your body warmer and more ready for sleep.
 
* Exercise
It’s so simple. Research shows that the single most helpful factor in getting a good night’s sleep is getting regular exercise. When you exercise, your body not only gets stronger, but it also resets its internal clock. This helps get your circadian rhythm (sleep-wake cycle) back to normal.

Healthy Hair Starters

While strands of hair are actually just life-less protein fibers, the hair follicles under your skin are very much alive. Hair follicles need a supply of nutrients like other parts of the body.  Some of these nutrients critical hair nutrients include: protein, carbohydrates, EFAs (fatty acids), vitamins B6 and B12, biotin, and iron.

Stress, illnesses and hormone imbalances can also affect your hair in a negative way, which is why some women do tend to lose their hair in times of high stress. Female hormones (progesterone and estrogen) promote thick, healthy hair, while male hormones can cause hair loss or thinning hair.  So, if you needed yet another reason to eat better and stress less, keep in mind that your hair health is affected by what goes in your body, too.