Sugar in Fruits and Veggies: reason to assess your intake

There's no denying the incredible health benefits that can be derived from eating fruits and vegetables. Their vitamins and minerals work to keep our bodies functioning properly, so eating them regularly is pretty crucial. We mustn't forget, though, that getting in too much of a good thing can be bad, and all-ntaural, healthy foods are no exception.

Excessive fruit and veggie consumption can have harmful effects, these being induced by factors such as overloading on a certain compound (from what I've read, this requires highly excessive intake) or from consuming too much fructose, the form of sugar found naturally in fruits and vegetables. (Though it's more prevalent in fruit, it's worth noting that veggies contain it, as well.)

Diets high in sugar have been associated with unwarranted weight gain, diabetes, and heart disease, so it's not a bad idea to familiarize yourself with the sugar content of the produce you eat. This way, you can get an idea of which you may want to eat in lesser quantities or which you may want to alternate among to balance your sugar intake.  I'm not recommending that you ditch those higher in sugar (I wouldn't dream of giving up apples; they're a great source of fiber and diease-fighting phytonutrients!), but instead to cut back if you're taking in too much of the sweet stuff. It's best to get in a good variety of fruits and veggies, anyways!

Check out the breakdown below of various fruits and vegetables with their respective amounts of sugar: (Measurements provided by the USDA—decimal measurements have been rounded) 

*Please take note of the varying amounts

Vegetables' sugar content
- Spinach, raw, 1 cup (0 grams)
- Asparagus, cooked, 6 spears (1 gram)
- White mushrooms, raw, 1 cup of slices (1 gram)
- Brussels sprouts, cooked, 1/2 cup (1 gram)
- Cauliflower, cooked, 1/2 cup (1 gram)
- Broccoli, cooked, 1/2 cup of chopped pieces (1 gram)
- Kale, raw, 1 cup of chopped pieces (2 grams)
- Celery, raw, 1 cup of chopped pieces (2 grams)
- Red cabbage, raw, 1 cup of shredded pieces (3 grams)
- Onion, raw, 1/2 cup of chopped pieces (3 grams)
- White potato, baked, 1 medium (3 grams)
- Sweet yellow corn, cooked, 1 medium ear (5 grams)
- Green peas, cooked, 1/2 cup (5 grams)
- Carrots, raw, 1 cup of chopped pieces (6 grams)
- Sweet potato, baked, 1 medium (7 grams)
- Beets, cooked, 1/2 cup of slices (7 grams)

Fruits' sugar content (all raw)
- Avocado, 1/4 cup pureed (0 grams)
- Cucumber, 1/2 cup of slices (1 gram)
- Tomato, 1 medium (3 grams)
- Raspberries, 1 cup (5 grams)
- Kiwifruit, 1 2" fruit (6 grams)
- Blackberries, 1 cup (7 grams)
- Blueberries, 1/2 cup (7 grams)
- Strawberries, 1 cup of halves (7 grams)
- Watermelon, 1 cup of diced pieces (9 grams)
- Nectarine, 1 medium (11 grams)
- Grapefruit, 1/2 large (12 grams)
- Cantaloupe, 1 cup of diced pieces (12 grams)
- Peach, 1 medium (13 grams)
- Banana, 1 medium (14 grams)
- Pineapple, 1 cup of chunks (16 grams)
- Pear, 1 medium (17 grams)
- Apple, 1 medium (19 grams)
- Grapes, 1 cup (23 grams)

Quinoa Bowls: a customizable, protein-packed meal

As it so happens, many standard 'bowl' dishes don't top the list of healthy meals. Teriyaki bowls, burrito bowls, bread bowls— you get the idea. But have you ever had a quinoa bowl?

If this week's trip to California has taught me anything, it's that my cousin Jacqueline is a killer cook and that I'm a huge fan of these hearty bowls. It's a very simple concept: the dish is primarily made up of filling, protein-rich quinoa and the rest is comprised of various toppings (such as veggies, protein, and spices) to add additional nutrients and flavor. It's kind of like self-serve fro-yo's savory, wholesome counterpart. 

There are endless ways in which to create a quinoa bowl, but I must say, Jacqueline's shrimp, veggie, and avocado combo was out of this world. No ingredient overpowered the flavor of another, and the meal didn't feel too heavy since she opted for seafood over a heftier source of protein. 

To make Jacqueline's shrimp, veggie, and avocado quinoa bowl, you'll need: (serves 3-4)

- 1 cup uncooked red quinoa (can be subbed with white or black quinoa)

- 10 oz bag of shrimp (amounts to around 20 pieces)

- Handful of cherry tomatoes 

- 1/4 of a medium-size onion

- 1 avocado

- 2 handfuls of mixed greens (can add more, if desired)

- Juice of half a lemon

- Salt and pepper, to taste 

Rinse the cherry tomatoes and mixed greens (if not already pre-washed). Set aside the greens and proceed to cut the tomatoes into halves. Slice up the avocado and chop up the onion, then set all aside. 

Pour two cups of water into a large pot over the stove. Let the water come to a boil and pour in the quinoa, then bring the heat down to a simmer. Let sit for 15 minutes or until the quinoa is soft and all the water has evaporated. 

In a pan, sauté the shrimp in a bit of olive oil (if you choose to buy them frozen, let thaw before throwing them on) and cook until lightly charred. Separately, sauté the onions and tomatoes until the onions become a light golden brown, then add in the mixed greens. Cook for a just few more minutes— you don't want to keep the greens on so long that they begin to wilt.  

Once ready, combine the quinoa and sautéed veggies together in a large bowl, squeeze on the lemon juice, sprinkle on a bit of salt and pepper, and mix well. Distribute into separate bowls and garnish each with a few slices of avocado. And there you have it!

Antioxidants: what are they really, and do they live up to the claims?

We know that antioxidants are good for us, but what exactly makes them so beneficial? While many are quick to grab anything labeled with the shining term, a good plenty of us have no idea what they actually are. Having an understanding of antioxidants can prove useful when trying to decipher between honest advertising and the hype that clutters the realm of health food (because there sure is a lot of it). So, let's get down to the bottom of it, shall we?

Antioxidants are benevolent, warrior-like chemical properties that aid the body in the fight against free radicals. Due to free radicals' wild craving for electrons, innocent cells fall victim to being robbed of theirs. This can result in damaged DNA, proteins, and cell membranes, so to quell the hunger of these greedy molecules, antioxidants offer up their own electrons.

Among the benefits promoted for antioxidant intake are slowing down the aging process (think cognitive decline and vision loss) and reduced risk of cancer, stroke, diabetes, and heart disease. Now, going back to the topic of hype, studies have shown that antioxidant supplements often receive more praise than is deserved. While antioxidants are necessary for keeping our bodies functioning properly and to protect us from infection, they've yet been proven to be a cure-all for chronic diseases. Furthermore, its been shown that taking antioxidants in huge quantities can do more harm than good. As stated by the Harvard School of Public Health,

"Often the claims have stretched and distorted the data: While it’s true that the package of antioxidants, minerals, fiber, and other substances found naturally in fruits, vegetables, and whole grains helps prevent a variety of chronic diseases, it is unlikely that high doses of antioxidants can accomplish the same feat."

More research is needed to determine antioxidants' potential to cure chronic illness since studies continue to be inconclusive. In the meantime, forget the supplements and stick to getting your antioxidants the all-natural way.

It's important to keep in mind that the work of one type of antioxidant will not do the work of another; they each have different behaviors and properties, giving good reason to consume a variety of antioxidant-bearing foods. Under the large umbrella of antioxidants, you'll find the vitamins C and E, beta-carotene, lycopene, selenium, and manganese.

To give you a brief idea of where antioxidants lurk, take a look at the list below:

Vitamin C: strawberries, broccoli, kiwi

Vitamin E: sunflower seeds, almonds, spinach

Beta-carotene: sweet potatoes, kale, carrots

Lycopene: watermelon, tomatoes, papaya

Selenium: eggs, fish, garlic

Manganese: pineapple, brown rice, pecans

This is but a short list of the incredible array of antioxidants and the foods that carry them out there. Look no further than fruits, veggies, nuts, and whole grains to get your daily dose!

Cinco De Mayo: recipes for a fit and festive fiesta

I've said it before and I'll say it again: Mexican food is by far one of the most difficult types of food to practice self-control with. Between the crispy corn chips, creamy queso (if you're familiar with Tex-Mex, you know this isn't simply melted cheese), and loaded tacos, there's no questioning why this is. Pair these mouth-watering dishes with a Cinco De Mayo celebration of good music, drinks, and friends, and the struggle gets real. 

There are certainly ways to control yourself around such an array, and there are plenty of healthy, home-cooked recipes to contribute to it! Believe me, it's far easier to eat less of the not-so-healthy stuff when you're plate is largely filled with the healthier goods— the key is to stay away from the refreshments table once you've gotten your fill.

So, whether you're throwing the fiesta or attending another's, peruse the links below for recipes that will put a nutritious spin on the buffet table:

Roasted Vegetable Enchiladas

Simple Civiche 

Clean Eating Fajitas

Clean Eating Quinoa Tortillas

Tequila Lime Shrimp Tacos

Turkey Tostadas

Houston-Style Green Salsa

Healthified Crock Pot Chicken Tortilla Soup

Crispy Mushroom, Spinach, and Avocado Quesadillas

Vegan Spaghetti Squash and Black Bean Mexican Bowl

Baked Portabella Mushroom Taquitos

Jalapeño Paloma

Tequila Lime Spritzer

Watermelon Margarita

Kicked-Up Avocado Margarita

Churros

Healthier Tres Leches Cake

~P.S.~

I'll be out of town next week, so I won't be posting this upcoming Friday. Be sure to check back in on May 16th!