Striving4Zen

If you're watching your calorie intake, some fruit choices may be better than others. "Some fruits are similar to breads, pastas, and other high-carbohydrate foods, so you want to be smart about choosing fruits that are lower in sugar," says Iva Young, author of Healthy Mom (Yorkshire, 2010). Here are Young's top five low-sugar fruit picks:

Raspberries

Raspberries are an excellent source of fiber, offering 30 percent of the recommended daily value in a single serving, says Young. They also provide a rich dose of vitamin C (50 percent DV), and rank near the top of all fruits for antioxidant content. Try our seasonal Raspberry, Apple, and Frisee Salad, pictured above.

Blackberries

Blackberries also contain terrific amounts of vitamin C and other antioxidants, as well as abundant fiber, vitamin K, folic acid, and omega-3 and omega-6 fatty acids, says Young. A unique way to get blackberries (other than straight out of the carton): Pan-Seared Tilapia with Blackberry Sauce.

Kiwifruit

Kiwi, along with fiber, contains lots of vitamin C and vitamin K, plus -- surprise -- just slightly less potassium than a banana. "Potassium is one of those nutrients that’s absolutely essential for heart health, yet many people don’t get nearly enough," says Young. One healthy and delicious combo: Kiwi and Carambola Tart (if you can't find carambola, aka star fruit, use pineapple).

Strawberries

Strawberries are a dieter's best friend: low in calories, high in fiber. (Seeing a berry theme here? That's right: All berries are loaded with fiber and nutrients, making them one of the best possible fruit picks. Just be sure to choose organic strawberries; berries appear prominently on the "Dirty Dozen" list of highest pesticide residues.) "Strawberries are also an excellent source of vitamin C and flavonoids, promoting lots of antioxidant activity in the body," says Young. Here's a seasonal favorite for adults and kids alike: Easy Strawberry Tart with Oat-Cinnamon Crust.

Oranges

Oranges are an excellent source of vitamin A and the highest amount of vitamin C for any citrus; they also provide powerful antioxidants and, of course, fiber (when you eat the pulp), says Young. Interestingly, "the white pith of the orange also contains flavonoids, and some doctors are even using extracts from the pith to help fight certain types of cancer," says Young. One of our favorite ways to include pith in cooking: this sophisticated but easy recipe for Olive Oil Cake with Citrus Compote.

Labels: Arctium lappa fruit extract, healthy eating, healthy snacks, low sugar

Popcorn can be a healthy snack depending upon how it's prepared.

Some people make popcorn with extra virgin olive oil, unfortunately, it may not be a great idea to prepare popcorn with oil, even healthy oils, because heating of vegetable oils, including olive oil can cause it to oxidize and damage its delicate polyphenol antioxidants.

A more nourishing way to prepare this same snack would be to air-pop the popcorn in an air popper and then to add extra virgin olive oil and, if you want, a little sea salt after the popcorn was popped. How many calories you end up with depends on how much olive oil you use. One cup of air popped popcorn, for example, contains only 30 calories or so. Olive oil contains about 250 calories per ounce (2 tablespoons).

As for microwave popcorn, it's not a risk-free alternative. Because there has been some evidence that the Teflon-like coating of some bags used for microwave popcorn can get broken down with heat into unwanted substances, including perfluorooctanoic acid (PFOA). The chemical, which appears to be potentially carcinogenic in lab animals, is partially released onto the popcorn when the bag is heated up and can then be absorbed, once again in partial amounts, into the blood stream. The FDA is currently studying the effects of this chemical in more detail. Additionally, the EPA is studying potential problems associated with the artificial butter flavoring used in microwave popcorn.

When purchasing the popcorn itself, consider organic popping corn. It's often not much higher in price than non-organic popping corn, and the potential health benefits here are important. Organic popping corn will not have the pesticide residues or other toxic residues commonly found on conventionally grown corn, and it will not have been genetically engineered (as genetic engineering is not allowed in production of certified organic foods).

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Labels: eating healthy, healthy snacks, organic food, popcorn, popped corn

Olives cannot be eaten right off of the tree; they require special processing to reduce their intrinsic bitterness. These processing methods vary with the olive variety, region where they are cultivated and the desired taste, texture and color.
Some olives are picked green and unripe, while others are allowed to fully ripen on the tree to a black color. Yet, not all of the black olives available begin with a black color. Some processing methods expose unripe greens olives to the air, and the subsequent oxidation turns them a dark color. In addition to the original color of the olive, the color is affected by fermentation and/or curing in oil, water, brine or salt.

Olives are very nutrient-rich, containing heart-healthy monounsaturated fat, vitamin E, and antioxidant phytonutrients, including polyphenols. With all of that goodness, it's no wonder that olives play a central role in the Mediterranean Diet, which has been found to promote vitality and offer protection against a host of different diseases.

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Labels: healthy diet, healthy snacks, Mediterranean Diet, monounsaturated fat, olives

What You Will Find In 1 ounce of:

Almonds (20-24 nuts): 161 cals, 14g fat, 1g sat fat, 6g protein

Brazil Nuts (6-8 nuts): 183 cals, 19g fat, 4g sat fat, 4g protein

Cashews (16-18 nuts): 160 cals, 13g fat, 3g sat fat, 4g protein

Hazelnuts (18-20 nuts): 180 cals, 17g fat, 1g sat fat, 4g protein

Macadamias (10-12 nuts): 201 cals, 21g fat, 3g sat fat, 2g protein

Peanuts (28 nuts): 166 cals, 14g fat, 2g sat fat, 7g protein

Pecans (18-20 halves): 198 cals, 21g fat, 2g sat fat, 3g protein

Pine nuts (150-157 nuts): 188 cals, 19g fat, 1g sat fat, 4g protein

Pistachios (45-47 nuts): 159 cals, 13g fat, 2g sat fat, 6g protein

Walnuts (14 halves): 183 cals, 18g fat, 2g sat fat, 4g protein

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Labels: Calories, healthy diet, healthy food, healthy snacks, Nuts, protein

• Take a small brown bag, the kind you use for lunches, and open it up.

• Pour enough popcorn kernels in to cover the bottom of the bag.

• Close the bag by folding the opened end tightly 3 times.

• Place the entire bag in the microwave, with the folded side on the bottom.

• Cook for about 2 1/2 minutes, or until the popping slows down. If it cooks for too long, you'll have yourself a bag of burnt popcorn.

• The popcorn tastes just like it came out of an air popper. Add sea salt for more flavor.

Thanks FitSugar!

Labels: healthy snacks, how-to, popped corn

Happy Baby, the Brooklyn-based fresh-frozen organic food company, has introduced the first organic puffs, Happy Baby Puffs ($4). The 100% natural goodies have half the sugar of existing brands and are made from whole grains, real fruits and real vegetables fortified with calcium and vitamins B and D.

The quick-to-dissolve munchies come in three flavors – Apple, Banana and Greens – that will have tots and their parents reaching for the eco-friendly containers. These containers are made from redundant materials from lilsugar favorite Method created from BPA-free, 25% post-consumer recycled materials. And for those who want their food purchases to do even more, each Happy Baby purchase is linked to a donation to Project Peanut Butter to feed malnourished children.

Great Find!

Labels: BPA, cool new product, Happy Baby, healthy snacks, organic food

By Rachel Meltzer

Want to make a simple, good-for-you snack even more healthful? (Of course you do!)

Try boiled peanuts. This Southern specialty (available widely in those states and at nutsonline.com) has up to four times the disease-fighting phyto-chemicals of its dry-roasted, oil-roasted, and raw peanuts counterparts, according to Alabama A&M University food scientists. Researchers say that when whole peanuts are boiled in water, the kernels may absorb antioxidants from the shell (it's removed early on in other processing methods); heat may also help release these powerful compounds.

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Labels: boiled peanuts, healthy snacks, nutrition, Nuts, peanuts

Good things really do come in small packages, as fans of the winning 100-calorie snack package will agree. Now a new UK company aims to upgrade the small-portion snack with natural and nutritious edibles delivered by mail in just the right sizes.

Graze encourages consumers to do just that by offering a wide variety of natural foods in snack sizes for regular delivery by Royal Mail. Consumers can select from three types of standard snack collections: the grazemini, which combines fresh fruit with dried fruits, nuts or seeds; the grazeclassic, which adds vegetable, savoury and bakery options to that mix; and the grazeluxury, which includes deli and sweet indulgences. Focused nutritional selections are also available, chosen by Graze's team of nutritionists for energy, well-being or workout enhancement. Whichever box style they select, consumers then tell Graze how they feel about the various food options in that mix—whether they like, love, or would like to try them.

Read more....

Labels: health trend, healthy snacks, innovative, new product, Springwise

Apples are in the peak of their season!

Did you know that, compared to other fruits and vegetables, apples have been found to be most consistently associated with a reduced risk of cancer, heart disease, asthma and type 2 diabetes?

Apples, which contain significant amounts of phenols and other flavonoids that act as powerful antioxidants and help protect against cell-damaging free radicals, were also associated with increased lung function and weight loss. These findings are from a recent review of 85 different studies.

The total antioxidant activity of 100 grams of whole apple (with peel) was found to be equivalent to the antioxidant effect of about 1,500 mg of vitamin C! Most of apples' antioxidant protection, however, does not come not from vitamin C (100 g of apples contains only about 5.7 mg of vitamin C), but from their rich supply of phytonutrients.

Labels: apples, flavonoids, fruits, healthy diet, healthy snacks, phenols

Prep and Cook Time: 10 minutes

Ingredients:

• 1 cup walnuts
• ½ cup sesame seeds
• 1½ cups pitted dates
• 1½ cups raisins
• 1/8 tsp salt

Directions:

1. Pulse all ingredients in food processor until mixture holds together when pressed.
2. Press mixture into 9inch square pan, and chill. Cut into squares to serve.

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Labels: easy recipe, eating healthy, healthy snacks, sesame seeds

Labels: fruit, healthy eating, healthy snacks, papain, papaya, Vitamin C

Twist: We recently discovered a new favorite in the ever-growing flavored water category. Twist is an all-natural beverage containing no preservatives, artificial flavors or sweeteners. But what made it stand out from the rest is its unique organic flavors: Mango Acai, West Indies Lime, Mandarin White Tea and Pomegranate Blueberry.

Rice Works Gourmet Brown Rice Crisps: We are increasingly hearing consumers talking about gluten-free diets, even among those who do not suffer from celiac disease. Maybe it’s due to all the delicious gluten alternatives on the snack shelves these days, like these Rice Crisps made from whole grain brown rice. We devoured the Sweet Chili flavor and can’t wait to try all the others, including Thai Curry and Sesame Soy.

Labels: gluten-free, healthy snacks, water

Nori (also called Laver) is a dark red, lavender seaweed. Nori makes a great addition to salads. Nori has the highest protein content of any seaweed (48% of dry weight). It also contains an enzyme that helps break down cholesterol deposits. Nori is high in Vitamin A, B1, niacin (B3), and trace minerals.

Labels: health food, healthy snacks, nori, seaweed

Regular pit stops at your favorite vending machine for that sugar filled pick-me-up may not be routine anymore. YoNaturals Inc. is pleased to announce the introduction of the YoZone, a hi-tech vending machine that is dedicated to vending only natural and organic snacks and beverages. YoNaturals has appointed local distributor "Organic Vending Specialties" to spread the word that healthy vending has finally arrived and is here to stay.

In a market previously dominated by "junk food," YoNaturals offers a healthier vending alternative for schools, corporate offices, shopping centers, fitness centers and much more. Each machine is filled with items such as Vitamin Water, Clif Bars, Function Drinks, Fiji Water, Hansens Natural, Kashi Granola Bars, Guru sugarless, caffeine free energy drinks, Pirates Booty, Stacys Pita Chips, Tazo Iced Tea and more. In fact YoNaturals offers over 150 healthy products. Each YoZone machine displays customized graphics to match various location types, giving them a colorful and fresh feeling, much different from the dark and bleak look of traditional vending machines.

Labels: healthy snacks, innovative

Mother Nature is trying to tell you something when you crack open a walnut. The little heart-shaped nut offers some powerful cardiovascular benefits. So powerful, walnuts were the first food to receive an FDA-qualified health claim in 2004, allowing companies to say on their packaging that eating 1.5 ounces every day can reduce the risk of heart disease.

The muscle behind walnuts' heart-health profile is omega-3 fatty acids, particularly alpha-linolenic acid (ALA). Aside from raising HDL cholesterol (the so-called good cholesterol), researchers have found that ALA helps keep your blood flowing smoothly through your arteries—even after you eat a lot of saturated fats, which can harden the arteries, potentially contributing to heart attack and stroke.

Walnuts are also rich in antioxidants. These natural compounds, found in plants, help rid the body of unstable molecules called free radicals, which can lead to cancer. Early research is also showing that walnuts may offer some protection against the bone-thinning disease osteoporosis. And they're good for your teeth, too. "Walnuts can lower the acidity made by sweets and fruit juices," says nutritionist Keith Ayoob, associate professor of pediatrics at the Albert Einstein College of Medicine. "If you can't brush, chew a few walnuts at the end of a meal and you'll get some good cavity protection." [ed., Who knew?!]

Because of their fat, fiber and protein content, walnuts are also one of those nutrient-dense foods that help increase satiety, that feeling of fullness you get after a meal. Roizen recommends eating six walnuts twice a day, 30 minutes before lunch and 30 minutes before dinner. Not only will you feel full, but you'll get the health benefits, too.

For a good nut, walnuts can go bad fairly quickly. Especially if you compare them to dry roasted almonds, which can last three to four years. The folks from Whole Foods recommend storing shelled walnuts in the refrigerator in an airtight container, which will keep them fresh for about six months. Freeze them and they will last for one year. You should store unshelled walnuts in the refrigerator, too. But they will keep for up to six months in any cool, dark place. Storage may be moot. Considering how good they taste and their health benefits, it's unlikely you'll keep a package around longer than a week!
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Labels: health food, healthy snacks, nutrition, Nuts, Walnuts

Yo!Naturals is on the front line in the battle against junk food vending machine, and I wholeheartedly applaud their efforts. In their Yo!Zone and Yo!Thirsty machines you won't find the junk food staples of your youth. Gone are the fluorescent orange cheddar crackers filled with hydrogenated oil laden peanut butter, in their place you will find Annie's Organic Cheddar Bunnies and Pirate Booty. Instead of candy bars, you can choose from a selection of energy bars, like some of my faves - Luna, Clif and LARABARS. Soda is replaced with organic milk and organic juices. Yippee!!!

Yo!Naturals distribution is growing ever wider and you should be on the look out for their machines in hospitals, hotels, offices and schools - you know large, kind of institutional places. Just the kinds of places where you need a snack and can never find anything healthy to satisfy your hunger.

It's about time, yo!

Labels: business, healthy snacks, new product