Showing posts with label Different Fruit A Day Challenge. Show all posts
Showing posts with label Different Fruit A Day Challenge. Show all posts

Tuesday, September 30, 2014

Breakfast and Dinner
Day 30

A Different Fruit A Day Personal Health Challenge

Breakfast with bananas, strawberries, blackberries,
blueberries, coconut and almond milk

Oma has enjoyed this month of fruit discovery. Fruits are scrumptious and help to satisfy the cravings for sweets in a healthy manner.

Eating plenty of fruits is a tried and true recommendations for a healthy diet. It can help you ward off heart disease and stroke, control blood pressure, prevent some types of cancer, avoid a painful intestinal ailment called diverticulitis, and guard against cataract and macular degeneration, two common causes of vision loss.

The latest dietary guidelines call for five to thirteen servings of fruits and vegetables a day (2½ to 6½ cups per day), depending on one’s caloric intake. Oma will try to start and end her day with a variety of fruit.

Dinner salad with tomatoes, cucumbers, and yellow bell peppers.

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Monday, September 29, 2014

Sweet Lime
Day 29

A Different Fruit A Day Personal Health Challenge


The sweet lime is almost exclusively served as juice, and is the most common available citrus juice in India, Pakistan and Bangladesh. Like most citrus, the fruit is rich in vitamin C, providing 50 mg per 100 g serving. In Iran it is used to treat influenza and common cold.

Like most citrus, sweet limes will not ripen off the tree, and must be picked when fully ripe. This is indicated by its tennis ball size and lustrous greenish yellow sheen. Gently scratch the surface of a sweet lime: If its oils give way in the fingernails, it is ripe. The juiciest fruits feel heavy for their size.

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Sunday, September 28, 2014

Day 28

A Different Fruit A Day Personal Health Challenge


Oma’s Pomegranate trees are filled with red ripening fruit. One thing that Oma has learned by experience is to watch the pomegranates closely, because if you do not pick them the minute they are ripe, the squirrels will climb the trees and eat them all. 

Pomegranates are hard and messy to eat. Oma now squeezes the juice out of them with a Hand Juicer Press. You would be surprised at how much delicious juice you will easily harvest! 

Each pomegranate is about 83 calories. The fruit is suggested by nutritionists in the diet for weight reduction and cholesterol controlling programs. Regular inclusion of fruits in the diets boosts immunity, improves circulation, and offers protection from cancers. 

Oma loves to use her fresh squeezed juice in her adult refreshment. Check out the Oprah’s Pomegranate Martini recipe: Just shake 1 1/2 cups pomegranate juice; 2 ounces Absolute Citron vodka or white tequila; 1 ounce Cointreau liquor; cup of ice; splash of sparkling water (optional) ; and squeeze of lemon (optional). Then put in chilled martini glasses and garnish with pomegranate fruit.

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Saturday, September 27, 2014

Day 27

A Different Fruit A Day Personal Health Challenge


The Longan is a small round brown fruit is very similar to the popular lychee. Oma has three of these trees.

This fruit is packed with essential nutrients and an excellent addition to your daily diet. They are packed with antioxidants and per pound contain more iron than spinach. However, even more importantly – they taste great - sweet with a slight musky aroma!

Longans are used in traditional Chinese food therapy. It is used to treat insomnia, amnesia, edema and cardiac palpitations. Longan wine tonic is said to enrich the blood, beatify the skin, and is a remedy for grey hair. Combined with don quai and white peony root as a tonic, it is said to increase a woman’s sexual libido.

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Friday, September 26, 2014

Horned Melon
Day 26

A Different Fruit A Day Personal Health Challenge


The horned melon is also known as the kiwano, African horned cucumber or melon, jelly melon, hedged gourd, melano, and blowfish fruit. It is an annual vine in the cucumber and melon family.

Horned melon connoisseurs describe the flavor of the slimy green interior in this fruit as a cross between cucumber, zucchini, and kiwifruit. Unfortunately, this fruit is filled with entirely too many seeds for Oma’s palate!

Nevertheless, the horned melon is a good source of vitamin C, potassium and iron. Each fruit is approximately 91 Calories

Interesting fact: This fruit which looks like it belongs in space, was featured in an episode of Star Trek.

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Thursday, September 25, 2014

Day 25

A Different Fruit A Day Personal Health Challenge

The cucumber is originally from Southern Asia, but now grows on most continents.

The Cucumber is a widely cultivated plant in the gourd family Cucurbitaceae (same as the squash, pumpkin, and watermelon). It is a creeping vine that bears cylindrical fruits that are used as culinary vegetables. There are three main varieties of cucumber: slicing, pickling, and burpless. Within these varieties, several different cultivars have emerged.

The cucumber is originally from Southern Asia, but now grows on most continents. Many different varieties are traded on the global market. Like watermelon, cucumbers are made up of mostly (95 percent) water, which means eating them on a hot summer day can help you stay hydrated.

Oma did not know that cucumbers are the fourth most cultivated vegetable in the world. They are known to be one of the best foods for your body's overall health, often referred to as a superfood.

Nine Reasons to Eat Cucumbers

  1. Protect Your Brain (contain an anti-inflammatory flavonol called fisetin)
  2. Reduce Your Risk of Cancer (polyphenols called lignans)
  3. Fight Inflammation
  4. Antioxidant Properties (vitamin C , beta-carotene)
  5. Freshen Your Breath*
  6. Manage Stress (multiple B vitamins)
  7. Support Your Digestive Health (rich in water and fiber)
  8. Maintain a Healthy Weight (very low in calories)
  9. Support Heart Health (potassium)

*Placing a cucumber slice on the roof of your mouth may help to rid your mouth of odor-causing bacteria. According to the principles of Ayurveda, eating cucumbers may also help to release excess heat in your stomach, which is said to be a primary cause of bad breath.

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Wednesday, September 24, 2014

Day 24

A Different Fruit A Day Personal Health Challenge

Blackberries are rich in bioflavonoids and Vitamin C.

What distinguishes the blackberry from its raspberry relatives is whether or not the torus (receptacle or stem) 'picks-with' the fruit. When picking a blackberry fruit, the torus does stay with the fruit. With a raspberry, the torus remains on the plant, leaving a hollow core in the raspberry fruit.

Much like spinach, raisins, apples, plums and grapes, blackberries are rich in bioflavonoids and Vitamin C, but other nutritional benefits include a very low sodium count and having only 62 calories to a cup.

Folklore in the United Kingdom is told that blackberries should not be picked after Old Michaelmas Day (11 October) as the devil has made them unfit to eat, by stepping, spitting, or fouling on them. There is some value behind this legend as wetter and cooler weather often allows the fruit to become infected by various molds such as Botryotinia which give the fruit an unpleasant look and may be toxic.

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Tuesday, September 23, 2014

Bell Peppers
Day 23

A Different Fruit A Day Personal Health Challenge


Oma loves the taste and color of the yellow bell pepper. P

Oma loves the taste and color of the yellow bell pepper. Peppers are seedy and thus categorized as fruit. Most of the differences in bell pepper color stem from time of harvest and degree of ripening.

Green peppers are bell peppers that have been harvested before being allowed to fully ripen. While green bell peppers usually turn yellow-orange and then red this is not always the case. Red, orange, and yellow bell peppers are always more ripe than green ones and therefore require more time in the ground before they can be harvested; that's why they are more expensive.

Bottom line: all of the bell peppers originate from the same species of plant, and they achieve their different colors naturally, not by any artificial means. Yellow bell peppers are a good source of vitamin C. A medium bell pepper has just twenty-four calories.

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Monday, September 22, 2014

Day 22

A Different Fruit A Day Personal Health Challenge


Quince is low calorie fruit. 100 g fresh raw fruit provides 57 calories.

Oma had never heard of a Quince before and wasn’t even sure it was a fruit. Come to discover, the quince is the sole member of the genus Cydonia in the family Rosaceae (which also contains apples and pears, among other fruits). It is a small deciduous tree that bears a pome fruit, similar in appearance to a pear, and bright golden-yellow when mature.

Quince is low calorie fruit; 100 g fresh raw fruit is about 57 calories. In addition, it composes several vital poly-phenolic antioxidants than apples and pears. The fruit is the storehouse for phyto-nutrients such as dietary fiber, minerals, and vitamins.

Interesting fact: When a baby is born in Slavonia (Croatia), a quince tree is planted as a symbol of fertility, love and life.

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Sunday, September 21, 2014

Day 21

A Different Fruit A Day Personal Health Challenge

Oma has five Eureka lemon trees on her property.  Needless to say this was before she knew that on such plant would produce enough lemons for a family!

Lemons are probably best known for being a rich source of vitamin C.

The 'Eureka' grows year-round and abundantly. This is the common supermarket lemon, also known as 'Four Seasons' (Quatre Saisons) because of its ability to produce fruit and flowers together throughout the year.

Lemons are probably best known for being a rich source of vitamin C or ascorbic acid, a pungent water-soluble antioxidant. Vitamin C helps boost the body’s immune system and attacks free radicals and toxins in our bodies.

Lemons are also a good source of potassium, which helps regulate blood pressure and heart rate. If this is not enough to convince you that lemons are the kings of citrus, they also have antiseptic and antibacterial properties. Sore throat? Try a gargle of equal parts lemon juice and warm water twice a day.

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Saturday, September 20, 2014

Day 20

A Different Fruit A Day Personal Health Challenge


 Botanically speaking, a tomato is a fruit. However, the government classified it as a vegetable in the late 1800s so it could be taxed under custom regulations.

Oma bought the delicious organic tomato in the photo above from the Jimbo’s Naturally store. Tomatoes are easy to add to your daily diet. Slice them for sandwiches, toss them in salads, cook them into sauces or squeeze them for juice. Packed with vitamins A and C, calcium, potassium, and lycopene; tomatoes are both delicious and good for you.

Interesting Facts: Botanically speaking, a tomato is a fruit. However, the government classified it as a vegetable in the late 1800s so it could be taxed under custom regulations. New Jersey calls the tomato its state vegetable. Arkansas uses tomatoes as both the state fruit and the state vegetable.

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Friday, September 19, 2014

Crookneck Squash
Day 19

A Different Fruit A Day Personal Health Challenge

Even though most people identify squash with vegetables, from a botanical standpoint, they're considered fruits because they contain the seeds of the plant.

Even though most people identify squash with vegetables, from a botanical standpoint, they're considered fruits because they contain the seeds of the plant. Squash are divided into two categories -- summer and winter squash.

Summer squash are generally divided into four groups -- crookneck, zucchini (green and yellow), straightneck, and scallop (pattypan). They have thin, edible skins and soft seeds, and are high in vitamins A and C, and niacin.

Oma had never had a Crookneck Squash before and you really cannot just eat it like most other fruits. So the search for a recipe began. Oma loves any recipe with the “Easy” in it.

Ridiculously Easy Roasted Yellow Squash and Onions

  1. Preheat oven to 425F.
  2. Lightly spray a baking sheet with canola or olive oil
  3. Trim the ends of the squash, cut off the slender necks, and slice the necks in half, lengthwise. Then slice each squash into lengthwise slices, about 1/4 to 1/2-inch thick. Lay the slices on the cooking sheet in a single layer.
  4. Trim the ends of the onion and peel it
  5. Slice into thin wedges.
  6. Bake for about 15 minutes, until bottoms of squash begin to brown. Sprinkle with pepper and salt, turn each slice over, and bake until bottoms of squash are browned, about 15 minutes more. Serve immediately, hot out of the oven.

Pretty easy and yummy too!

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Thursday, September 18, 2014

Day 18

A Different Fruit A Day Personal Health Challenge


The Kiwi is also known as the Gooseberry. Almost all kiwifruit sold belong to the Haywood variety and has a fuzzy, dull-brown skin, and bright-green flesh. Packed with more vitamin C than an equivalent amount of orange, the bright green flesh of the kiwifruit speckled with tiny black seeds adds a dramatic tropical flair to any fruit salad.

It is a small fruit approximately 3 inches long and weighing about four ounces. Its green flesh is almost creamy in consistency with an invigorating taste reminiscent of strawberries, melons and bananas, yet with its own unique sweet flavor. At approximately 42 calories, Oma finds the Kiwifruit a healthy yet tasty snack!

Interesting Fact:

Kiwifruit and Latex Allergy

Like avocados and bananas, kiwifruit contain substances called compounds that are associated with the latex-fruit allergy syndrome. There is strong evidence of the cross-reaction between latex and these foods.

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Wednesday, September 17, 2014

Passion Fruit
Day 17

A Different Fruit A Day Personal Health Challenge

Passion fruits are a vigorous, climbing vine - Sweet yet tangy.

The passion fruit is a vigorous, climbing vine that clings by tendrils to almost any support. It can grow 15 to 20 ft. per year once established and must have strong support. It is generally short-lived (5 to 7 years).

When Oma opened her passion fruit, she was pretty disappointed. The inside of the tough outer shell was almost empty. This would help explain the low 17 calories per fruit. Nevertheless the contents were surprisingly pleasing; both sweet yet tangy.

While purple passion fruit is high in vitamin C, riboflavin, vitamin B2 and copper; yellow passion fruit generally has a higher nutritional value and contains alpha-carotene. The pulp of the purple is less acid, richer in aroma and flavor, and has a higher proportion of juice (35-38%).

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Tuesday, September 16, 2014

Day 16

A Different Fruit A Day Personal Health Challenge


Corn kernels are technically fruits.

This one was a surprise to Oma - Corn kernels are technically fruits. Corn is a grain, and all grains are fruit. Corn is a healthy grain to consume. It is actually a compound of carbohydrates that is rich in vitamin C and dietary fibers, called pericarps. The kernel of the corn is a huge storehouse of a large amount of proteins and starch.

Corn will improve blood pressure, is rich in antioxidants, good for your eyes and alleviates constipation.  An ear of corn is approximately 74 calories.

GMO Warning: Genetically modified organisms (GMOs) are becoming more and more prominent in today’s marketplace, so it is important to understand what they are and some of the issues they raise. A GMO plant has been genetically altered using genetic engineering techniques, and is commonly found in crops such as corn, soybeans, cotton and canola.

In general, these plants are modified to express a resistance to herbicide, which can be beneficial to farmers, allowing for less work so more crops can be harvested. As of 2006, there were 102 million hectares of GM crops worldwide, and that number has only increased, with a 10% jump from 2007 to 2008 alone. In fact, the United States alone recently neared 60 million hectacres (1).

Be sure to research the GMO Controversy so that you can make an informed decision.

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Monday, September 15, 2014

Day 15

A Different Fruit A Day Personal Health Challenge


Oma likes to start the day with a fruit salad with a bit of cereal sprinkled over it -LOL. Pictured above is the start of Oma's breakfast; banana slices, strawberries and blueberries.  Then the bowl is topped off with some coconut flakes and just a few pinches of cereal.

In terms of U.S. fruit consumption, blueberries rank only second to strawberries in popularity of berries. After many years of research on blueberry antioxidants and their potential benefits for the nervous system and for brain health, there is exciting new evidence that blueberries can improve memory. This little super-fruit also packs a serious punch as an antioxidant powerhouse and a disease fighter, among its many other health benefits.

The taste and texture of the blueberry are not Oma's favorite - however, it is an awesome fruit to add to our daily juice as well.

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Sunday, September 14, 2014

Dark Chocolate Strawberry Halves
Day 14

A Different Fruit A Day Personal Health Challenge

Oma was not feeling well today. Not sure what was wrong . . . symptoms consisted solely of Oma being very tired! However, that does not mean that Oma could not continue with her “New Fruit a Day” Project.

Since Oma was drained and not very hungry, a little creativeness was required. Luckily, Dole Frozen Strawberries reside in Oma’s freezer. Oma loves how the dark chocolate blends with the strawberry halves!

Technically, the strawberry is an aggregate accessory fruit, meaning that the fleshy part is derived not from the plant's ovaries but from the receptacle that holds the ovaries. Nevertheless compared to fruits like apples, oranges or bananas, strawberries have the highest amount of nutrients.

Health Benefits of Strawberries

  • Helps burn stored fat
  • Boost short term memory
  • Low in Calories – High in Fiber
  • Ease Inflammation
  • Lower cardiovascular disease
  • Promote bone health
  • Prevent oesophageal cancer
  • Anti-aging properties
  • Good for weight loss
  • Promote eye health

One cup of Strawberries contains only 54 calories.

DOLE Strawberry Dippers are fresh frozen strawberry halves covered in dark chocolate. Each individual pack contains 4 halves, and are only 60 calories per pack! Oma simply pulled a pack from her freezer and enjoy her healthy fruit of the day!

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#GetFrozen #TeamDole

Saturday, September 13, 2014

Day 13

A Different Fruit A Day Personal Health Challenge

Botanically the coconut fruit is a drupe, not a true nut. A drupe is a fruit in which an outer fleshy part surrounds a pit of hardened endocarp with a seed inside.

A coconut, and all drupes, have three layers: the exocarp (outer layer), the mesocarp (fleshy middle layer), and the endocarp (hard, woody layer that surrounds the seed).

Eating coconuts supports the development of strong, healthy bones and teeth. It does this by improving the body’s ability to absorb calcium and magnesium. It also prevents osteoporosis, a condition in which the bones become thin and fragile and lose their density. This makes coconuts a good, healthy alternative for those who are lactose intolerant, but still want to have strong bones and teeth. Those who prefer a vegan diet can benefit from it as a good source of protein and fatty acids.

The Pacific Islanders believe that it is the cure for all illness, which is why the palm tree (from which coconuts are grown) is known as “The Tree of Life.” Coconut oil is thought to possess healing properties above and beyond that of any other dietary oils.

Because of its strong antioxidant properties and health benefits, the coconuts can be used to:

  • Lower cholesterol
  • Improve digestion
  • Ward off wrinkles
  • Stabilize glucose levels
  • Fight off viruses
  • Build cells
  • Regulate hormones
  • Increase thyroid production
  •  Lose weight
  • Increase metabolism
  • Fight infections
  • Stave off memory loss
  • Kill bacteria

Coconuts also alkalize you (increase your pH) and are natural electrolytes (it re-mineralizes you - a natural gatorade).

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Friday, September 12, 2014

Day 12

A Different Fruit A Day Personal Health Challenge

Oma and Reef both enjoy eating their Avocado straight out of the shell! Avocados are flavorful, rich and creamy.

The avocado is a tree native to Mexico and Central America. Also known as the alligator pear this fruit is botanically a large berry that contains a single seed.

Avocados are a great source of healthy fats and protein. They are also with monounsaturated fat which is able to help reduce LDL cholesterol and even lower the risk of stroke and heart disease. Because they contain a fair amount of protein too (4 grams), they make a great substitute for meat in a sandwich or dip.

Oma and Reef both enjoy eating their Avocado straight out of the shell! Avocados are flavorful, rich and creamy. A cup of avocado is about 240 calories.

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Thursday, September 11, 2014

Day 11

A Different Fruit A Day Personal Health Challenge

Pears are one of Oma’s favorite fruits. Pears are consumed fresh, canned, as juice, and dried. Pears are a good source of dietary fiber and a good source of vitamin C. However, you should keep in mind that most of the vitamin C, as well as the dietary fiber, is contained within the skin of the fruit!

In recent studies measuring risk of type 2 diabetes in U.S. women, pears have earned very special recognition. Researchers now know that certain flavonoids in food can improve insulin sensitivity, and of special interest in this area have been three groups of flavonoids (flavonols, flavan-3-ols, and anthocyanins). A medium pear contains approximately 100 calories.

Interesting Fact: Did you know that pears are a member of the rose family of plants (Rosaceae), which, in addition (of course) to roses, contains a long list of fruits including apples, apricots, cherries, chokeberry, crabapples, loquats, peaches, plums, quinces, raspberries, serviceberries, and strawberries as well as the tree nut, almonds?

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