Tag Archives: antioxidant

coffee bean

What’s the skinny on coffee?

It wakes us up, it makes us feel warm and happy, but is there an actual health benefit from drinking it?  The answer is…yes (sort of)…

Benefits from coffee:

  • It may reduce your risk for type 2 Diabetes, Alzheimer’s disease, and heart disease
  • It is packed full of powerful antioxidants (these are nature’s health boost!)
    • Most of us get more antioxidants from coffee than any other food or drink!
    • You can get antioxidants from blueberries, blackberries, cranberries, broccoli, mango, nuts, dark chocolate, artichokes, and potatoes too!
  • It is low calorie (as long as you watch the cream and sugar)
    • 1 cup (8 ounces) of coffee has about 2 calories, zero fat, and zero sugar
    • Tip: To keep it low in calories:
      • Opt for skim milk, or half and half instead of cream
      • Use splenda, truvia, or other alternative sweetners
      • Add sugar yourself and use packets instead of spooning it!
        • 1 sugar packet = approximately 25 calories

Cons of coffee?

While studies suggest drinking more than 3 cups per day for some people can be beneficial, for others drinking more than 2 cups a day may:

  • Increase blood pressure
  • Cause spikes in blood sugar leading to sugar cravings
  • Inhibit sleep patterns
  • Heavy coffee drinkers are often more likely to be smokers

The bottom line is that coffee has pros and cons. If you are drinking more than 2 cups a day you should check with your doctor or primary care provider to make sure you it is okay.

By: Jillian Ouhrabka MS, RD, LDN, CHC

Get more tips and information or ask a question at: info@restorativenutritionri.com

berries-tequila-l[1]

Take advantage of berries this summer!

Berries are a delicious, low calorie, high fiber snack that contains many vitamins and minerals that are essential for your body’s healthy function. With such a variety of berries there is a type for everyone to enjoy- strawberries, blueberries, raspberries, cranberries, and blackberries to name a few!

 Health Benefits of Berries

Berries are a good source of antioxidants and offer a variety of health benefits.

  • Berries contain phytochemicals and flavonoids which have been shown to help prevent some types of cancer
  • Cranberries can help prevent bladder infections
  • Blueberries help promote healthy vision with the lutein they contain

Where can I get berries?

Summer is a great time to enjoy berries- they are in season and so taste very fresh! They are widely available during summer months:

  • Berries are typically less expensive at the supermarket since they are in sease
  • If you can’t afford to buy fresh berries look in the frozen food section and buy frozen berries (just avoid added sugar and/or syrups)
  • Local farmers markets are a great place to buy berries and get to know your farmers!

How can I eat more berries?

Simply start adding them to foods you already enjoy eating, or get creative with new healthy dessert ideas:

  • Add blueberries to cereal and oatmeal
  • Slice raspberries and strawberries into yogurt
  • Blueberry pancakes and muffins are always a hit!
  • Serve mixed berries (pick whichever combination you like) as dessert with a little low fat whip cream instead of sweets
  • Add some raspberries to your favorite white wine
  • Dress up a salad with raspberries, blueberries, and strawberries (add some walnuts to your salad to get more heart healthy omega-3 fatty acid)
  • Offer berries as a snack to your kids- get them involved with picking berries at a local farm or try growing some yourself!

 Nutrition Information for berries:

  • 1 cup of strawberries has only 54 calories and contains vitamin C, calcium, magnesium, folate and potassium
  • 1 cup of blueberries has only 83 calories and contains vitamin C, minerals and phytochemicals
  •  1 cup of raspberries has only about 64 calories and contains vitamin C and potassium
  • 1 cup of cranberries has only 44 calories and contains vitamin C, minerals and phytochemicals

 With so many reasons to eat berries, which is your favorite?