Try an acai smoothie. The berries have strong anti-inflammatory properties, a benefit for your heart, but they are also high in anthocyanin, one of Mother Nature’s most powerful antioxidants. (Photo: Brasil2/Getty Images)
If you’ve got time for a short trip to the grocery store this weekend, prepare to fill up with a few items that dramatically increase the health benefits of many dishes or are great to munch on their own.
It’s especially good to have these foods on hand if you’re are trying to drop a few pounds before slipping into your summer clothes. Nutrient-dense, high fiber snacks help keep your tummy full and your energy levels high.
Add these goodies to your grocery list:
- Pumpkin Seeds.Absolutely packed with fiber, protein, magnesium and other valuable minerals, pumpkin seeds make a great low-calorie snack—especially when roasted. Or, toss them into a soup or salad for a wonderful, nutty flavor.
- Chia Seeds.Chia seeds are tiny, but sold in many healthy snack mixes and baked goods. They are packed with omega-3 fatty acids, calcium, phytonutrients, vitamins, minerals and antioxidants. Best of all, they turn pudding into a healthy snack. Try this creamy Chia Pudding recipe.
- Acai Berries.These berries have strong anti-inflammatory properties, a benefit for your heart, but they are also high in anthocyanin, one of Mother Nature’s most powerful antioxidants. Fresh acai berries are almost impossible to find, but high-quality freeze-dried acai makes a great acai smoothie.
- Flaxseeds.Flaxseeds are nutritional powerhouses. They are high in protein, fiber, antioxidants, phytoestrogens and omega-3 fatty acids. Some research even suggests they lower cholesterol. They add a great crunch to salads, but they are really tasty in baked goods. Try this quick, low-carb flax muffin.
- Sunflower Seeds.Like other seeds, the sunflower variety is high in many health-protecting nutrients. They are a great source of vitamin E, monounsaturated and polyunsaturated fats, protein and fiber. To avoid the salt-soaked variety sold in many convenience stores, use this quick recipe and roast your own.
- Blueberries. The health news about blueberries just gets better and better. Just last week, a preliminary study found that blueberries may help protect against post-traumatic stress disorder. Other research shows that eating a few blueberries each day may reduce blood pressure. They are full of fiber, vitamins, minerals, and antioxidants that may prevent heart disease, cancer, and aging. There are dozens of great blueberry recipes, but it’s best to eat them organic (to avoid pesticide residues), ripe and fresh.
About Fierce Fridays — Tips for Weekend Well-Being
We each cherish those precious days off at the end of the week, but increasingly those of us who are charter members of the sisterhood of the stressed and overworked are losing our Saturday and Sunday leisure time to weekend work and domestic duties.
To make sure that you do something every weekend that’s just for you, we’ll be sharing a little advice to make those 48 hours a great time to recharge your batteries, bring a little good news into your life, or discover a quick and easy way to improve your health.
