Spring Into Berries …

Yesterday, I ventured over to Cooley Farms in Chesnee, SC, also known as “Strawberry Hill” to the Upstate locals. Surrounded by an endless acreage of peach trees (their main crop), the shed was bustling — even on a Thursday. There’s nothing like sweet, spring berries to bring folks out of hibernation. And nothing better for you!

 

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Yes, these farms and roadside stands conjure up fond memories from our childhood. Yes, they also make us want to bake, freeze and can. That’s not a bad thing. Our grandmothers did it. Many of our mothers did, too. If suddenly, the idea of homemade jelly on a bagel or warm biscuit sounds divine … embrace it! But if you aren’t feeling that adventurous, that’s okay too. Berries are perfect for eating, on their own. No cooking required. And they are bursting with goodness!

Fresh strawberries are high in water content and low in carbs. They’re also filled with antioxidants. This means that these bright red delights are a safe choice even for diabetics. Strawberries also boast fiber for digestion, vitamins and minerals. And the taste? OMG! Bite into one and let that sweetness roll down your chin!

Blueberries are equally appealing. A serving, or 1 cup, has just 80 calories! These little, blue darlings are an excellent source of vitamin C and manganese. This promotes tissue growth and wound healing. And they are so incredibly versatile. From breakfast to your evening dessert, there’s endless ways to incorporate them into your diet and meal-planning!

Raspberries offer us an abundance of antioxidants that aid in brain-power, heart health, diabetes prevention, digestion, even some forms of cancer prevention. They provide vitamin C, iron, folic acid and potassium. And their sweet-tart flavor appeals to the taste-buds!

Last, but never least, are the Blackberries! I could write a book on the cobblers that my grandmother made with them — so yummy! The homemade jam, too! But blackberries are so much more than sweet indulgences. These dark, luscious berries are downright impressive, health-wise. They offer vitamin C, vitamin K, fiber and manganese. One study even found that blackberry extract has antibacterial and anti-inflammatory abilities! 

If your Chronic illness has encouraged you to try the Paleo Diet, AIP (Autoimmune Paleo) Diet, or the DASH Diet, you’ll find that fresh berries are already there. If you are just trying to eat healthier, minus a conformed diet plan, why wait? There are endless ways to enjoy these gems and recipes to explore. It’s time to spring into berries and reap the healthy rewards!

 

Reference:

https://www.healthline.com/nutrition/foods/strawberries

https://www.blueberrycouncil.org/blueberry-nutrition/health-benefits-blueberries/

https://www.sciencedaily.com/releases/2007/09/070908001613.htm

https://www.medicalnewstoday.com/articles/283018

https://www.healthline.com/health/benefits-of-blackberries#health-benefits

https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/paleo-diet/art-20111182

https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/dash-diet/art-20048456

The Autoimmune Paleo Diet

https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/paleo-diet/art-20111182

*Photo by Farsai Chaikulngamdee on Unsplash

 

 

Indulge Yourself …

It’s Valentine’s Day. And whether you are madly in love or not, it is permissible to indulge yourself. It’s my humble opinion that you must love yourself first, before you can love others. But how do you indulge yourself and remain “heart healthy”? Hmmm … Well, first, you must think moderation. Second, you need to consider the options that are available. If you want to avoid food indulgences, purchase flowers … jewelry … perfume …  game tickets … concert tickets … a spa day, etc. If you would like to gift an edible to yourself or a loved one, then consider dark chocolate!

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Dark chocolate, eaten in moderation, is a sweet splurge for anyone — even Diabetics. Chocolate is filled with beneficial minerals, i.e. iron, copper, magnesium, zinc. And the cocoa in dark chocolate also contains antioxidants known as flavanols and polyphenols. These antioxidants guard against heart disease and stress. And dark chocolate has anti-inflammatory properties, too. This helps guard against inflammation in your body. Many diseases are negatively impacted by inflammation, i.e. some Cancers, Rheumatoid Arthritis, Fibromyalgia, Lupus, etc. A study conducted in 2016 found a positive association between eating dark chocolate and cognitive performance. In other words, improved brain functioning. And that’s beneficial to anyone with Alzheimer’s or Parkinson’s.

Does it have to be dark chocolate? Well, the darker the chocolate the healthier it is. Look for 70% dark chocolate or higher. This has the most beneficial properties. Does it have to have nuts or berries? No. But nuts and berries also contain heart-healthy properties. So, if you are thinking red, ripe strawberries dipped in dark chocolate, go for it. Store your chocolate in an air-tight container at approximately 65-70 degrees (chocolate-covered berries will require refrigeration). It’s Valentine’s — have some fun with it. Show you care. Indulge yourself or the one you love with dark chocolate!

 

Reference Links:

https://www.diabetes.co.uk/food/diabetes-and-chocolate.html

https://blogs.webmd.com/diabetes/20180508/yes-you-can-eat-chocolate-with-type-2-diabetes-heres-how

Dark Chocolate

https://www.sciencedirect.com/science/article/abs/pii/S0195666316300459

https://www.medicalnewstoday.com/articles/324747.php#brain-function

*Photo by Jessica Johnston on Unsplash