Mental Health Wellness

Weekly Wellness Tip

Weekly Wellness Tip:

Blueberries

                                                       blueberries

 

Blueberries are an amazing fruit.

The fiber helps to reduce the total amount of cholesterol in the blood which decreases the risk of heart disease.

New studies have shown that eating blueberries may reduce inflammation and increase cognitive function.

Fun facts about blueberries:

·     Blueberries contain a compound called anthocyanin. This gives blueberries both their blue color and many of their health benefits.

·     Blueberries can help heart health, bone strength, skin health, blood pressure, diabetes management, cancer prevention, and mental health.

·     Blueberries are a great source of Vitamin K, Vitamin C, fiber, potassium and fiber.  The nutrient content in blueberries supports heart health.

·     One cup of blueberries provides 24 percent of a person recommended daily allowance of vitamin C.

·     Add blueberries as fresh toppings on oatmeal, waffles, pancakes, yogurt, or cereal.

·     People who use blood-thinners, such as warfarin, should speak to their doctor before increasing their intake of blueberries, as the high vitamin K content can affect blood clotting

***According to experts, freezing blueberries can diminish the potency of the berry’s health benefits. One study showed that over the course of 6 months in storage, the anthocyanin degraded by 59 percent.

Blueberry Muffins

Betty Crocker – Makes 12 muffins

 

blueberriesmuffinsIngredients

2 cups flour

1/3 cup sugar

3 tsp. Baking powder

1 tsp. Salt

¾ cup milk

½ cup vegetable oil

1 egg

1 cup blueberries

Directions

Preheat oven to 400°F.  Place paper liners in cupcake pan or grease only the bottom of cupcake pan.

Mix dry ingredients together.

Add milk, oil and egg and mix just until moist.  DO NOT over mix.

Add blueberries and mix just until moist (2-3 times around the bowl)  DO NOT over mix.

Bake 20 minute.  Remove from pan immediately.

Blueberry Smoothie

Ellie Krieger

blueberriesmoothie

Ingredients

1/2 cup nonfat or 1% milk

½ cup nonfat plain yogurt

1 cup blueberries

1 tsp. honey

 

Directions

Place all ingredients into a blender and blend until smooth.

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