Tag: weight loss

6 Frozen Fruits That Support Weight Loss

Posted on by simonc

Nutrition experts advise eating more fruits and veggies, especially if you want to lose weight. Ideally, half of your plate should be filled with them at each meal. However, most Americans aren’t eating enough fruit. Frozen fruit can be a great solution because it’s easy to access, affordable, and ready to eat without any prep work.

Bananas 

One of the best-frozen fruits to keep in your freezer is bananas, says nutrition expert Wendy Jo Peterson. Frozen bananas are great for smoothies because they make them creamy and sweet. They’re also packed with fiber, prebiotics, and potassium. You can buy pre-sliced frozen bananas or freeze your own ripe bananas. In addition to smoothies, you can use them to make banana bread.

Wild Blueberries

Blueberries are a great addition to your kitchen, especially the wild ones you find in the freezer section. They’re smaller and sweeter, with less sugar than regular blueberries. A cup of wild blueberries has 10 grams of sugar and 6 grams of fiber, while regular blueberries have 15 grams of sugar and 4 grams of fiber in the same amount.

Both types of blueberries have antioxidants called anthocyanins in their skin, which are really good for your health. Wild blueberries have more of these antioxidants because they’re smaller. You can use frozen wild blueberries in baking or toss them into warm oatmeal.

Tart Cherries

At the grocery store, you’ll usually find sweet cherries, but you can also get tart cherries in the freezer section all year round.

Tart cherries are great for adding to your morning protein smoothie because they help reduce inflammation. They contain anthocyanins, which can speed up muscle recovery after exercise. They also have an anti-inflammatory effect that helps reduce inflammation in your body. If you’re working out a lot to lose weight, tart cherries can be really helpful. Try them in our Tart Cherry Nice Cream recipe if you can get a bag.

Mangoes

Eating mangoes might mean you’re eating healthier. A study in 2022 found that both kids and adults who eat mangoes have better diets than those who don’t. Especially for guys, eating mangoes is linked to having a lower BMI and less body weight. Having mangoes in your diet can also give you more fiber, magnesium, potassium, and vitamins A, C, and E, and less added sugar. Maybe it’s because mangoes are naturally sweet and tasty, like nature’s candy.

Fresh mangoes are great, but they’re not always easy to find. “My family loves mangoes, so we always keep frozen mangoes at home. They thaw nicely and can be used instead of fresh ones in recipes,” says Peterson. Try using frozen mangoes in our Mango Smoothie Bowl recipe.

Pomegranate

If dealing with a whole pomegranate is a hassle, you’re in luck! You can find pomegranate arils in the freezer section. You can use them in any recipe that calls for fresh pomegranate, says Peterson.

These red jewels are full of fiber, with 6 grams in just a ¾-cup serving. They also have polyphenols, which are antioxidants that fight off harmful substances that damage cells over time.

A review of 20 studies found that pomegranates might help prevent and treat metabolic syndrome, a group of conditions like high blood pressure and high blood sugar that can lead to heart disease and diabetes. Eating pomegranates was linked to lower body weight, blood pressure, blood sugar, and cholesterol levels. More studies are needed, but eating these arils is a healthy choice.

Try adding frozen pomegranate arils to our Whipped Feta with Pomegranate, Pistachios & Honey recipe for your next party.

Strawberries

Strawberries are a favorite in dietitians’ freezers. “My kids love frozen berries in their smoothies, so I always keep them stocked up,” says Amidor.

One cup of frozen strawberries has 3 grams of fiber and only 50 calories. They’re sweet and low-calorie, making them a great choice for satisfying your sweet cravings and reaching your weight-loss goals.

A study on adults with obesity and high cholesterol found that eating 2.5 servings of strawberries a day for four weeks improved insulin resistance and cholesterol levels.

Strawberries also have ellagic acid and flavonoids, which are antioxidants that protect cells and may reduce the risk of cancer, heart disease, and cognitive decline.

What Is The Mediterranean Diet?

Posted on by simonc

As its name suggests, the Mediterranean diet is the type of diet emphasized by people living in countries by the Mediterranean Sea. Not all of these countries eat the same mind you, as there are some cultural and social differences between them. But, one is certain – with this type of diet, the risk of you getting cancer or any cardiovascular disease will drop down dramatically. That’s why lots of Americans are flocking to this type of diet, as cardiovascular diseases are one of the biggest problems in the US. So, let’s learn what is the Mediterranean diet, and what are its benefits!

So, What is the Mediterranean Diet, Actually?

Following this type of diet follows the dietary principles of the Mediterranean people in the 1960s. Actually, during this period and in this specific region, the risk of heart diseases was the lowest in the world! The traditional food that forms the Mediterranean diet includes fresh produce, legumes, and whole grains, and a healthy dose of healthy fats and seafood.

To be more specific, this kind of food forms the Mediterranean diet:

  • Vegetables. Tomatoes, spinach, onions, cauliflower, carrot, broccoli, etc.
  • Fruit. Apples, oranges, bananas, strawberries, grapes, peach, etc.
  • Legumes. Beans, lentils, peas, peanuts, etc.
  • Fish and Seafood. Sardine, salmon, tuna, shrimp, oyster, crab, etc.
  • Seeds and Nuts. Walnut, almond, hazelnut, sunflower seeds, pumpkin seeds, etc.
  • Tubers. Potato and sweet potato, yam, turnip, etc.
  • Poultry. Duck, chicken, turkey.
  • Whole Grains. Brown rice, corn, whole oatmeal, whole wheat, whole-grain pasta, and bread, etc.
  • Dairy. Yogurt, Greek yogurt, cheese, etc.
  • Herbs. Basil, garlic, mint, sage, rosemary, etc.
  • Healthy Fats. Avocado, avocado oil, olives, extra virgin olive oil.
  • Eggs.

One point to keep in mind is to stay away from added sugars, processed meat, refined oils, and refined grains.

It is recommended to take at least 1 glass of red wine for women, and 2 glasses for men. Red wine can improve your cardiovascular health in the long term. Just don’t indulge too much in it, as it can be counterproductive for your heart health if you go over the limit! Also, now that we are talking about liquid, drinking lots of water is a must in the Mediterranean diet!

Daily physical exercise is a part of a traditional Mediterranean lifestyle. So, make sure to implement some daily physical exercise in your daily life. It doesn’t have to be anything hardcore! Walking around your block every day can do wonders for your health in the long term too.

Some Health Benefits of the Mediterranean Diet

As this type of diet consists of a lot of fresh produce, nutrient-rich food, and a healthy dose of exercise, there are numerous health benefits for you to reap! Let’s list just a few of them!

  • Better Sleep Quality. If you are an older adult facing difficulties sleeping, good news for you! Some studies concluded that the Mediterranean diet indeed promotes better sleep quality in this age group. However, with young adults, there is no noticeable impact.
  • Helps With Losing Weight. As this diet is full of nutrients, and you are not just pumping calories in your system blindly, it certainly helps with weight loss. There are quite a few studies with numerous subjects that report more weight loss on the Mediterranean diet than on some kind of low-fat diet. This makes this type of diet the best one for weight loss!
  • Greatly Lowers the Risk of Heart Diseases. With the combination of less processed food and red meat, as well as low saturated fats, coupled with lots of physical and social activity, the Mediterranean diet style (and lifestyle!) reduces the risk of heart diseases and death by 20% over the regular diet.
  • Keeps You Energetic. For older adults, the nutrients gained from this diet can reduce risks such as muscle weakness and other signs of weakness by a whopping 70%!

So, now that you know what is the Mediterranean diet, are you convinced to make a positive change? Keep in mind that this type of diet is called blasphemy by some because of how expensive it can be. Trust us, if you choose the ingredients well, this type of diet can be cheaper than your regular, and probably much less healthy, diet!