Munchies Monday with HHWN

Enjoying A Healthy Lifestyle with

Bryant and Anita Hewitt

Monday October 29, 2012

Food To Chew On:

Monday – Don’t Expect the Worst-Expect God

Proverbs 12:25 (KJV)

 Heaviness in the heart of man maketh it stoop: but a good word maketh it glad.

Thought For The Day:

I am determined to spend more time waiting for God than waiting for trouble.

Today we are going to talk about the benefits of Blueberry Smoothies. On this "Munchies Monday" how about munching on some Blueberries? They very good for you. We have some  interesting articles on the benefits of Blueberries.  We hope you will enjoy it as must as we did. J

The guide to healthy eating recommends you include a serving of fruit at each meal. Smoothies can be an easy and tasty way for you to meet your mealtime fruit needs. It can also be healthy if you include the right ingredients. A healthy blueberry smoothie includes 1/2 cup of fresh or frozen blueberries, 1/2 cup of low-fat vanilla yogurt, 1/2 cup of 1 percent fat milk and ice. This smoothie is low in calories, high in calcium and a good source of antioxidants.

Low in Calories

As long as you use low-fat dairy products and the fruit as its own natural sweetener, a blueberry smoothie makes a low-calorie treat. The healthy blueberry smoothie recipe contains 114 calories. If you follow a 2,000-calorie diet, the smoothie meets less than 10 percent of your daily calorie needs, plus provides you with a healthy serving of fruit and milk.

High in Calcium

Using milk and yogurt in the blueberry smoothie makes it a good source of calcium, with 207 milligrams. Adequate intakes of calcium are needed to help keep your bones healthy and strong. Most women do not get enough calcium in their diets, according to the Office of Dietary Supplements, increasing their risk of developing osteoporosis. Adults need 1,000 to 1,200 milligrams of calcium a day. One blueberry smoothie meets about 20 percent of your daily needs.

Rich in Antioxidants

Drinking a healthy blueberry smoothie may protect you against chronic diseases. Blueberries are rich in antioxidants . Antioxidants are substances in food that protect your cells against free radical damage. Free radicals are molecules produced from the breakdown of food and from contact with environmental toxins such as tobacco smoke. These molecules damage cells, increasing your risk of heart disease and cancer. The protective antioxidants in the smoothie include selenium, vitamin C, beta carotene, lutein and a small amount of vitamin E.

Good Source of Potassium

The blueberry smoothie is also a good source of potassium . Potassium is a mineral your body needs to help maintain fluid balance and normal muscle and nerve function. Including potassium-rich foods in your diet may also help lower blood pressure by decreasing the effects of sodium. The American Heart Association recommends 4,700 milligrams of potassium a day. A high-potassium diet is not for everyone. If you have a history of kidney disease or blood levels of potassium, you should talk to your doctor before increasing your potassium intake.

If you are feeling you are “Too Old for Health and Wellness..!?Never” here are some tips that will help you along the way… to a Healthier You.

1.       Quit smoking. Take this critical step to improve your health and combat aging. Smoking kills by causing cancer, strokes and heart failure. Smoking leads to erectile dysfunction in men due to atherosclerosis and to excessive wrinkling by attacking skin elasticity. Many resources are available to help you quit.

2.       Keep active. Do something to keep fit each day—something you enjoy that maintains strength, balance and flexibility and promotes cardiovascular health. Physical activity helps you stay at a healthy weight, prevent or control illness, sleep better, reduce stress, avoid falls and look and feel better, too.

3.       Eat well. Combined with physical activity, eating nutritious foods in the right amounts can help keep you healthy. Many illnesses, such as heart disease, obesity, high blood pressure, type 2 diabetes, and osteoporosis, can be prevented or controlled with dietary changes and exercise. Calcium and vitamin D supplements can help women prevent osteoporosis.

4.       Maintain a healthy weight. Extra weight increases your risk for heart disease, diabetes and high blood pressure. Use the Kaiser Permanente BMI (body mass index) calculator to find out what you should weigh for your height. Get to your healthy weight and stay there by eating right and keeping active. Replace sugary drinks with water—water is calorie free!

A Healthy Menu for

Monday

Because Monday is the start of the work and school week, a person should keep meals simple to stay on track. For breakfast, whole-grain cereal with low-fat milk and a banana is a great choice. For lunch, a person should consider a turkey sandwich on whole-wheat bread with an apple, carrot sticks and low-fat yogurt. For dinner, chicken stir-fry made with low-sodium soy sauce and frozen vegetables served with brown rice is a healthy option.