20 Antioxidant Rich Foods to Incorporate into Your Diet Today

What are antioxidants?  Antioxidants are naturally occurring nutrients that aid in the prevention of cancer, heart disease and the effects of aging.

The following 20 foods contain the highest antioxidant concentration:

1. Pomegrantes
2. Small red beans (dried)
3. Wid blueberries
4. Red kidney beans
5. Pinto beans
6. Cultivated blueberries
7. Cranberries
8. Artichokes (cooked)
9. Blackberries
10. Prunes
11. Raspberries
12. Strawberries
13. Red Delicious apples
14. Granny Smith Apples
15. Pecans
16. Sweet cherries
17. Black plums
18. Gala apples
19. Black beans (dried)
20. Plums

* Remember it is best to buy organic when you will be consuming the outside or "peel" of the fruit or veggie.

Tip to Your Health: Aphrodisiacs...Recipes

In our last issue, we told you about 7 aphrodisiacs to get you hot and bothered!  We are going to take this issue to give you some recipes that you can use to get your motor started.

1. Chocolate Finger & Toes Lickin' Good Mousse
2. Oyster Dipping Sauce
3. So Sexy Asparagus
4. Fig That!
5. Scallops for Two and then...
6. Hot, Spicy, Easy, Chicken Curry
7. Oh Honey Dip

1. Chocolate   Chocolate Finger & Toes Lickin' Good Mousse
 1 lg. egg

 1 tbsp. cold water
 1 env. unflavored gelatin
 1 c. boiling water
 1/2 c. part-skim ricotta cheese
 1/2 c. cold 1% low-fat milk
 1/4 c. plus 2 tbsp. sugar
 1 1/4 tbsp. unsweetened cocoa powder

In a blender container or food processor, combine the egg, cold water and the gelatin. Process for 10 seconds. Scrape sides. Process for 10 seconds longer. Let stand for 1 minute or until gelatin is softened. Add boiling water. Process for 10 seconds or until gelatin is dissolved. Add ricotta cheese, milk, sugar and cocoa. Process for 1 minute. Pour mousse into 6 dessert cups. Chill for 2 hours or until set. Garnish each cup with a whole, fresh strawberry, if so desired. (Approximately 124 calories per serving.)

2. Oysters   Oyster Dipping Sauce
 1 pint shucked oysters
 1 cup finely chopped onion or sliced leek
 2 tsp butter
 1/2 tsp salt
 2 cup skim milk
 1 cup half and half
 1 tbsp. fresh parsley
 1/4 tsp white pepper

In a large saucepan, cook onion or leek in butter until tender. Stir in oysters and salt. Cook over medium heat for 5 minutes, until oysters curl around the edges. Stir in milk, cream, parsley and pepper. Heat through. Serves 4 to 6.

3. Asparagus   So Sexy Asparagus
 1 to 1 and 1/2 lbs fresh asparagus

 2 tsp olive oil or butter
 2 tbsp. snipped fresh chervil or 2 tsp tarragon
 A dash of course salt

Preheat oven to 475 degrees. Cut woody bases from asparagus. Combine oil and 1 T chervil or 1 tsp tarragon. Drizzle over asparagus. Toss to coat. Roast 4 to 6 minutes in greased baking pan until tender. To serve, place upright in a jar. Sprinkle with remaining chervil. Makes 6 servings

4. Figs   Fig This!
Healthy Fig Bars


Figs are a great non-dairy way to add calcium into your diet. This healthy vegan recipe is perfect for fiber-full breakfasts, afterschool snacks and lunchbox treats.

Makes one 8"x8" pan, or 8-12 squares

Prep Time: 15 minutes

Cook Time: 20 minutes

Ingredients:
 32 dried calimyrna figs, stems removed
 ¾ cups whole wheat flour
 ¾ cups oat flour
 ½ cup rolled oats, finely ground in a blender or food processor
 2 tbsp. finely ground cashews or almonds
 ½ tsp. baking soda
 ¼ tsp. salt
 ¼ cup canola oil
 1/3 cup maple syrup
 ¼ cup plain almond milk, soymilk or rice milk

Preparation:
1. Preheat the oven to 350 F. Lightly oil an 8 x8 inch square cake pan. Set aside.

2. Place the figs in a saucepan just large enough to fit with just enough water to cover. Boil for 2-3 minutes, cover, and allow figs to soak for 10 minutes. Place figs in a blender or food processor with ¼ cup of the water and puree, adding more water if necessary. Set aside.

3. Meanwhile, make the crust. In a small mixing bowl, sift together the flours, ground oats, ground nuts, baking soda and salt, and set aside. In another small bowl, whisk together the canola oil, maple syrup and non-dairy milk alternative until well combined. Add the wet ingredients to the dry and mix until just combined.

4. Spread half to 2/3 of the crust mixture evenly on the bottom of the prepared pan, followed by the fig mixture. Top with the remaining crust mixture, drizzling with a bit of maple syrup if desired. Bake for 18-22 minutes, or until golden brown.

5. Scallops   Scallops for Two and then...
Sautéed Bay Scallops with Lemon and Thyme


If you are looking for fast and easy, try this scallop recipe! You can make sautéed scallops in less than 10 minutes: just sauté them and sprinkle with a little lemon juice and fresh thyme and serve. For a bit more flavor and glamour -- but still quite easy -- serve the version below.

1 lb fresh bay scallops
Salt
Pepper
2 tbsp butter (divided into two pieces)
1 tsp olive oil
2 tbsp minced shallot
1/4 cup white wine
2 tbsp lemon juice
1 tsp chopped thyme

Rinse scallops and pat dry. Sprinkle with salt and pepper.

Add oil and 1 tablespoon butter to a large skillet; heat over medium high heat about 1 minute. Add scallops to pan, a few at a time, cooking 1-2 minute per side or until they are golden brown on the outside but still translucent in the middle. Place scallops on a heated platter and cover with foil.

Return skillet to burner and add shallots and cook for about 2 minutes. Add wine, lemon juice and thyme to pan and cook another 2-3 minutes. Remove from heat and stir in remaining tablespoon of butter. Return scallops to the pan and toss with the sauce. Serve immediately.

(Makes up to 4 servings)

6. Chili and Curry   Hot, Spicy, Easy, Chicken Curry
Crock Pot Chicken Curry

Use your Crockpot to make this flavorful chicken curry dish. Serve this savory chicken over hot rice with additional chutney and some chopped peanuts on the side.


Prep Time: 25 minutes

Cook Time: 7 hours

Ingredients:
 6 boneless, skinless chicken breasts, cut into 2" pieces
 2 onions, chopped
 2 cloves garlic, minced
 9 oz. jar mango chutney
 2/3 cup water
 2 tbsp. cornstarch
 1 tbsp. curry powder
 1/2 tsp. salt
 1/4 tsp. chili powder
 1/4 tsp. white pepper
 1 red bell pepper, chopped
 1 green bell pepper, chopped
 1 cup frozen baby peas

Preparation:

Combine chicken, onions, and garlic in a 3-4 quart Crockpot. In medium bowl, combine chutney, water, cornstarch, curry powder, salt and pepper, and mix well. If there are any large pieces in the chutney, remove them, chop into smaller pieces and return to the sauce. Pour over chicken and onions in the Crockpot.

Cover Crockpot and cook on LOW for 5-1/2 to 7-1/2 hours until chicken is thoroughly cooked and no longer pink in center. Turn Crockpot to high and add bell peppers and peas. Cover Crockpot and cook for 20-30 minutes until vegetables are tender. 4-6 servings

7. Honey   Oh Honey...just like that
Low fat honey mustard


Ingredients
3/4 cup low-fat or non-fat yogurt
2 tsp. light mayonnaise
1 1/2 tsp. of honey
3 tsp. Dijon mustard
1 1/2 tbsp. fresh lemon juice

1 scallion, minced
Salt and pepper to taste

Directions

Whisk ingredients together. Toss with fresh salad greens.

Eat up and have enjoy!








   

Ask the Experts: Grocery Shopping Tips

Question:

I know that I am supposed to eat better but I have such a hard time grocery shopping. Every time I step inside a grocery store I get completely overwhelmed! By the time I leave, I am usually over my allotted budget and have bags of crap I wasn’t intending to buy. Can you please help me get it together?

Response:

Grocery shopping is a very important part of your quest for a healthier lifestyle. It is so easy to abandon the list or promise to eat less baked goods when the aroma fills your nose as soon as you step inside the store. The marketing departments at these stores are well aware of our weaknesses. The look, smell and even checkout stations are designed to get you to spend more even if it is on the wrong items. Don’t beat yourself up and falling prey to their well designed marketing campaign. Here are some tools that we use to keep us on track before and while grocery shopping.
How to grocery shop effectively:
1. Plan ahead

     a. Select the healthy meals that you would like to prepare.

     b. Discuss with roommates/ family members. This can help you generate ideas for the menu and also keep
     you from buying things that other people will not eat. Don’t forget to share your quest for a healthier
     lifestyle and smaller waist line. Enlist their help because just as quickly as they can help, they can also
     knock you off your health wagon.

     c. Make a calendar for meals. You can use a monthly calendar to indicate what you are going to make on
     which day so that you will know what you need to purchase

     d. Create shopping list. This list should be make using the calendar of menus

2. Select basic items that you will use frequently. What to buy:

Pantry

     • Low-sodium chicken broth and broth-based vegetable and bean soups. Always read the labels to
     ensure sodium levels are less than 500 milligrams per serving.

     • 100% Whole grain pasta, whole grain couscous and brown rice. Whole grain or multigrain does not
     mean it is healthy. The label must read 100% whole wheat

     • Canned wild fish, including salmon and tuna, contain omega-3 fatty acids.

     • Low sodium canned tomatoes and beans are great to have on hand

     • Whole grain cereals and oatmeal. Make sure it has at least 3 grams of fiber and less than 10 grams of
     sugar. Do not buy fast-cooking oatmeal, as it raises your blood sugar too quickly.

     • Natural style peanut butter or other nut butters

     • Olive oil and canola oil

     • Breads made with flax. This is an excellent source of protein and good fats and it lowers the percentage
     of carbohydrates in the bread.

Refrigerator and freezer

     • Variety of fresh fruits and vegetables. If you pick lots of bright colors you are most likely to get a variety
     of nutrients. Bright colors, especially reds and greens, indicate high antioxidant content.

     • Frozen fruits and vegetables

     • Low-fat milk, yogurt, nut milks, reduced fat cheese

     • Eggs (especially omega-3 enriched), egg whites, egg substitute

     • Choose skinless chicken or turkey breasts, pork tenderloin and lean cuts of beef for healthy meat options.

     • Fish is the king protein from animal sources.

Snacks

     • Pre-portioned whole grain cookies, crackers, and baked chips. The best thing to do is to put them in
     small baggies so you don’t eat the whole bag.

     • Dry roasted nuts.

     • Fresh and dried fruits. A small box of raisins can provide a healthy energy boost. Make that there is no
     sugar added to the dried fruit.

     • Microwavable popcorn. Don't butter it. Flavor it with spices instead, such as garlic or onion powder or
     herbs. I have put cayenne pepper on my pop corn for an extra kick.

     • Dark chocolate in small quantities will satisfy any sweet tooth. For all you chocolate lovers out there,
     buy low-fat chocolate with the highest percentage of cacao you can find for the antioxidants.

2. Stick to plan. It doesn’t matter if all the items on the cookie aisle are seductively calling your name (“Suuuuussannnnn, buy me”), do not go down that aisle if it is not on your shopping list.

3. Reward yourself. Designate one “reward” item that you absolutely love to put on your reward list. If you follow your list and diet accordingly, reward yourself with that item. Don’t fool yourself of how it will effect your overall diet. If that item is the chicken wings in the deli section, don’t down a whole bucket and expect it not to effect your waist line. Try and grab a healthier alternative like the baked and skinless version.

4. Keep an ongoing list on your fridge or close by where you can jot down depleted items.

How can BWell Fit Help? We can provide the following:

• Assessment for needs, wants and goals. We will assess you to determine where you are currently. Whether it is your weight, health issues or fat level.

• Customized programs. We use the assessment to customize a fitness, nutrition and motivation program.

• Meal by meal menu. This customized program includes a meal by meal menu using your assessment, goals, likes, health issues, allergies, etc…

• Grocery list. Each menu comes with a grocery list so you will know exactly what you need to buy to prepare the created menu

• Motivation and questions answered. We offer many events and incentives to keep you motivated during your journey. And if you should ever have a question, please call, email or schedule an appointment with us. Your questions will be answered quickly and effectively.

This month, we are offering our online program for $59.99 per month. This offers all the Services above for a very low price. The original price is $99 for set up and $199 per month.

Good luck and happy shopping. Please contact us if you need more tips or have any more questions: info@bwellfit.com or 877 319 1133.