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Sherry has a great story.  She has been diabetic for years and she has made some massive changes!   "I have been on a lifestyle change. It has been a year following a ketogenic food plan.  When I started this journey Read more

Pharmacy to Farmacy

Many of you may know Erin-- the fabulous Pharm D that worked in our office a few years back.  Erin is a phenomenal gal and we embarked on the journey  into natural medicine around the same time.  As we both Read more

When Should I Take My Supplements?

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Natural Tips for Avoiding Colds

This cold and flu season is still upon us and unfortunately, many patients are still being plagued by these nasty viral symptoms.  Here are a few tips to try if you feel like you are coming down with something. Of Read more

More Homemade Salad Dressings

Blackberry Balsamic Vinaigrette 2 Tbsp balsamic vinegar 1/4 cup avocado oil or extra virgin olive oil 1 tsp local honey 1/3 cup blackberries   Process all the ingredients together in a blender and then season with ground pepper and sea salt The beauty of this recipe Read more

Healthy Mayo and Ranch Dressing

This stuff is a must -- If you read labels these days you will be hard pressed to find a mayonnaise or salad dressing that doesn't contain some type of vegetable oil.  Even the commercial mayos that advertise to Read more

Cauliflower Crust Pizza

So I got a little wicked crazy this weekend and decided to splurge on some pizza.  We do gluten-free carry out around here sometimes, but my future son-in-law inspired me to make my own cauliflower pizza crust. He made Read more

Pumpkin Chai Smoothie

Here's a throwback post that is certainly appropriate for this October weekend.  This smoothie matches the season and will be a great way to start the lovely fall day. Thanks to Smoothie Queen Amy for this great recipe I can't wait Read more

workout

Fruit Truths

The Truth About Fruit

Fruits are a summer staple and excellent source of vitamins, minerals, and fiber. Whether it’s the antioxidants from berries, the cold preventing properties of citrus fruits, or the hydration benefits of water based fruits like watermelon, each fruit has a unique set of benefits. The recommended daily amount of fruit  is dependent on total calorie intake but can lie anywhere between 3 and 7 servings. Here is an example of what you would be looking at to meet these requirements.

  • 1/2 cup (4 fluid oz.) 100% fruit juice
  • 1 medium fruit
  • 1/2 cup fresh, frozen or canned fruit
  • 1/4 cup dried fruit
Now Comes The Point Of This Article
With summer right around the corner, people start to become more concerned with their body image and composition. Being cognizant of  foods you are putting in your body is essential to a lean physique. Fruits are no exception. Believe it or not, too much fruit or the wrong fruits can lead to increased body fat due to an excess amount of sugar ( in the form of fructose and glucose). Especially for those that aren’t as active as they should be, (you know who you are) limiting carbohydrate and sugar intake is important to keeping body fat off.
What To Eat

Choose 3-4 low carb fruit servings
  • Berries– Blueberries, blackberries, and raspberries are a staple in my diet. They are loaded with antioxidants, provide a great source of fiber, have a low glycemic value, and taste great. Add 1/2 cup to your oatmeal or breakfast in the morning (1/2 cup)
  1. Calories- 42
  2. Carbs- 12 g
  3. Fat- 0g
  4. Protein- 1 g
  5. Sugar-8g
  • Grapefruit– Grapefruits  have high amounts of water content which helps boost metabolism as well as containing numerous antioxidants. Grapefruits have a low glycemic value and contain soluble fiber which will help fill you up while being low in calories. (1/2 medium grapefruit)
  1. Calories- 40
  2. Carbs- 9g
  3. Fat- 0g
  4. Protein- 1g
  5. Sugar-5g
  • Watermelon– One of the main health benefits of watermelon is its status as a powerful antioxidant, found in vitamins A and C. Watermelons are moderately high in sugar with a glycemic value of 72, but small amounts, especially after a workout can be part of a healthy diet.  (1 wedge- approximately 1/16 of the watermelon)
  1. Calories- 86
  2. Carbs- 22g
  3. Fat- 0g
  4. Protein- 2 g
  5. Sugar-18g
  • Kiwi– Kiwifruits are an excellent source of vitamin C, as one large kiwifruit contains about as much vitamin C as 6 oz of orange juice. They are also a very good source of vitamin K, and a good source of potassium and copper. (1 medium sized fruit)
  1. Calories- 46
  2. Carbs- 11 g
  3. Fat- 0g
  4. Protein- 1g
  5. Sugar-7 g
When To Eat Fruit
  • In the mornings-A low glycemic fruit in the morning before breakfast will kick-start your day with powerful antioxidants and soluble fiber that will keep you feeling full. The sugar in the fruit will be burned off throughout your daily activities and workout as well. NOT AT NIGHT.  A midnight snack is OK but don’t reach for the fruit and think it’s a healthy choice. Fruit digests out of the stomach in 20-30 minutes. If fruit is consumed at night, it will sit on top of the slower digesting foods and cause indigestion/excess fat storage.
  • Before a workout– A simple carb (fruit) 30-60 minutes before a workout  will be converted into glucose and used by the body as energy during your workout.
  • After a workout– A simple carbohydrate within  30 minutes after your workout will help restore glycogen levels and raise insulin levels which will help  muscle growth. This is the only time of the day when a high glycemic fruit is acceptable such as a ripe banana or a dried apricot. Make sure you don’t overdo it on portion size and try to pair the simple carb with a protein source for an optimal recovery source.
Have an orange. Not orange juice

Fruits are essential to a well-balanced diet. Like all food, moderation is key. Whenever possible, stay away from fruit juices as most contain artificial sweeteners and loads of added sugars. Fruits like apples, bananas, and dried fruits have high amounts of sugars and carbohydrates and should be timed appropriately around your workout. Eat fruits that you will give you the most bang for your buck. Things like berries, which are loaded with antioxidants but relatively low in calories, carbohydrates, and sugars will help contribute to an optimal diet and ideal body composition.

Thanks for reading and let me know if you have any comments or questions.

From South Bend,

Kevin
Posted on by Angela in Body, Diet, Exercise, Guest Blog, Nutrition, Weight Loss, Whole Food Leave a comment