Dried Fruit: healthy or not?

Deciphering whether dried fruits are healthy or not can be a bit of a tricky debate. There are indeed many great qualities found in dried fruit, but there are also some factors to be cognizant of when comparing them to fresh fruit.

Since dried fruit is essentially fresh fruit with all of the water sucked out, the fruit's sugar content becomes concentrated, which is why dried fruit has more sugar than its fresh counterparts. Drying also shrinks the fruit by about 3/4 its original size, making it tempting to eat more of them. It's important to watch your consumption of dried fruit, for the calories and sugar can add up quickly. Take blueberries for example: a cup of fresh blueberries comes in at about 85 calories and 14 grams of sugar, whereas a half cup of dried blueberries has about 270 calories and 25 grams of sugar, according to Anahad O'Connor of The New York Times. Another factor to take into consideration is that the drying process decreases the amounts of heat-sensitive vitamins that are found in fresh fruits, such as vitamin C.

So, what exactly is the appeal then in eating dried fruits? While some vitamins become decreased in the drying process, other nutrients become enhanced, along with their fiber content. Claiborne Ray of The New York Times points out that a cup of fresh apricot halves contains 3.1 grams of fiber and 0.6 milligrams of iron, and a cup of dried apricots contains 6.5 grams of fiber and 2.35 milligrams of iron. Other benefits of dried fruit include a longer shelf-life than fresh fruit, they're a convenient mess-free and portable snack, and they're also a healthy alternative to gummy candy and other sweets for when you're hit with a sugar craving.

When buying dried fruits, be cautious of the varities with added sugars and corn syrup. These additives are especially common in fruits with a tarter flavor, such as cranberries and cherries. You may also want to look for varieties that are free of sulfites, a preservative used to maintain the fruit's color so that they look more attractive. The fact of the matter is dried fruits are not meant to look pretty. Dried fruit will typically be darker in color in its natural state. To avoid these additives, be sure to check out the ingredient list before purchase, and look for labels stating, "no-sulfites."

So, anyone else craving some dried mango right about now?

Workouts: flat back

Recently, many of my friends have been asking me for suggestions on effective ab-exercises. When looking for some new recommendations to give, I came across a deceptively simple-looking exercise that I found via my Workouts board on Pinterest that called for no equipment, only a wall. I tried it out, but probably should have given my abs some forewarning; they definitely weren't ready for what was coming to them. With my back pressed against the wall, hands pressed firmly on the ground for support, knees slightly bent and feet lifted, I held the position until I felt I could hold it no longer, which was about 30 seconds. For those who would rather ease into this exercise, it can be modified by tapping your left foot to the ground and lifting it back up, then doing the same with your right foot, continuing to alternate feet throughout the set. To view this exercise and its description, click the link here.

If you choose to hold the position, I don't recommend implementing it in public. An onslaught of unattractive facial expressions may ensue. If you don't believe me, grab a camera, set it to self-timer, and position it in front of you while doing this exercise. I'm pretty confident it won't be considered for your next Facebook profile picture, but hey, maybe this is only the case when I do it myself. For all I know, you may look stunning throughout, which is why you should try doing this exercise yourself to find out! If the result isn't what you were hoping for, you'll at least be left with a major feeling of accomplishment from getting in some great abdominal work!

Flaxseed: the seed that remains in the spotlight

There's been a lot of buzz over flaxseeds for some time now and it's clear as to why. Flaxseeds are full of omega-3's and fiber, contain lignans (phytochemicals that can help fight certain cancers, including breast and prostate, and also help keep female hormones in check) and alpha-linolenic acid (an omega-3 fatty acid that aids in promoting bone health), in addition to protein, magnesium, vitamin B, and manganese. Flaxseeds happen to be low in carbohydrates and can help in stabilizing blood sugar and in lowering cholesterol in men (sorry ladies, we don't get this benefit). Greatist points out though that if they're not consumed on a regular basis, the cholesterol-lowering effects will only be temporary.

Flaxseed comes in a few different forms, being whole, ground, and oil. Each has its advantages and downfalls:

Whole: with the shell intact, whole flaxseeds are the cheapest of the three forms and have the longest shelf life since they take the longest to oxidize (which results in the seeds losing their nutrients). They need to be ground up or chewed well in order to reap its benefits, so it's not recommend to put whole seeds into smoothies where they can be gulped down whole. If you choose to buy this form, you can grind them in a blender, food processor, or flaxseed grinder.

Ground: this may be a more convenient method for intake, but they can perish easily when exposed to air, light, and heat. Ground flaxseed (a.k.a. flaxseed meal) should be kept in an air-tight, opaque container in the refrigerator or freezer after opening the package.

Oil: this is the most expensive form and also has the shortest shelf life, but you have the option of purchasing this form in either a bottle or in capsules. Also being sensitive to light, air, and heat, it must be stored in the same manner as ground flaxseed and can only be used in chilled foods since it goes rancid when heated. Unlike the other two forms, flaxseed oil does not contain fiber and lacks many of the lignans.

Because of the high fiber content, if you choose to start incorporating flaxseed into your diet, start off with a lesser amount of the recommended serving size (1-2 tablespoons) and gradually work your way up. Consuming too much too quickly may result in cramping, bloating, or give you the same effects that come with taking a laxative, and we all know what happens when you take those. Consider adding flaxseed into your baked goods, salads, oatmeal (my personal preference), smoothies, or yogurt. Their lightly nutty flavor will not only enhance your food's flavor, but your health as well!

Salads: how very deceiving they can be

What could be healthier than a salad? Quite a few things, actually, depending on what's thrown into it. A salad can start off as perfectly wholesome but easily turn into a healthy meal gone wrong, costing you hundreds, even thousands of calories. This concept might be hard to wrap your mind around, which is why I've provided a couple of prime examples.

Take California Pizza Kitchen's Moroccan Chicken Salad for instance. Being comprised of butternut squash, dates, avocado, almonds, beets, eggs, cranberries, and a vinaigrette dressing, you would expect this to be a great lunch or dinner choice, would you not? If you take into account that a full-sized portion contains 1,370 calories, 12 grams of saturated fat, 1,040 milligrams of sodium, and 116 grams of carbohydrates, you might reconsider. Then there's IHOP's Chicken and Spinach Salad. Based on its name, you might wonder what could possibly be wrong with this one. After all, chicken and spinach are plenty good for you! Well, the chicken is fried, and the additions of bacon and cheddar cheese bring this salad up to 1,530 calories, 111 grams of fat (30 of which are saturated), and 2,400 milligrams of sodium. For other seemingly healthy salads to look out for along with some healthier alternatives, check out Eat This, Not That's list of 7 Salads You Should Never Eat!

It's not always what's put in the salad that raises the calorie count though. In many cases, you may have a flawlessly nutritious salad in front of you, but upon pouring on the salad dressing (as many restaurants do), the calorie, sugar, fat, and sodium content can escalate to alarming numbers. Some of the worst dressing culprits may be easier to pick out, such as Ken's Buttermilk Ranch, while others may appear to be amongst the healthiest, such as Girard's Light Champagne. Don't let words such as "low-fat" and "light" fool you— it always pays off to read the nutrition facts on the back of the packaging.

So, does this mean you have to nix you favorite salad dressings? Not at all! To keep the numbers down, ask your waiter for your dressing on the side. Instead of pouring it on yourself, dip your fork into the dressing and lightly coat it before going into the salad and taking a bite; you'd be surprised by how little you need to obtain the flavor! I always find myself with about 2/3 the amount of dressing left over when using this trick. If fork dipping isn't your thing, you could always opt for a healthier dressing altogether. Balsamic vinegar, vinaigrettes (most, not all), oil and vinegar, and lemon or lime juice are safe choices (think clear, not creamy), or you could always make your own. FitSugar provides some great dressing recipes you can view by clicking the link here!

If you're preparing a salad from scratch at home or at the salad bar and are worried about creating an unhealthy concoction, check out this incredibly helpful Build Your Own Salad tool from Women's Health Magazine. It not only provides you with the nutritional info of your personalized salad, but also offers a list of salads pre-approved by the mag. Salads are nothing to fear, just be mindful of what's going in to keep them healthy!

Bananas: why to go on a nanner bonanza

Each morning without fail, I wake up and start my breakfast by eating a banana. This has been my routine for the past few years and will most likely continue to be for years to come. Bananas are not only sweet and portable, but have also proven to be beneficial for a variety of reasons.

One such benefit is that consuming a banana before a workout will do you far more good than downing an energy drink. A study conducted by scientists at the North Carolina Research Campus found that a group of trained cyclists received the same energy boost from downing a sports drink as they did from eating a banana. Though the same boost was provided, bananas have proven to be superior due to their antioxidants, vitamin B6, and their healthier mix of sugars than those found in sports drinks. The banana's natural energy is not only great for a workout, but also for any time of the day when you're starting to feel sluggish and need a pick-me-up.

Bananas are also great because they contain tryptophan (a chemical that can boost your mood), potassium (which reduces blood pressure and bloat, and helps repair muscles), magnesium, fiber, and iron. They're easily digested, can help ease an upset stomach and constipation, and can also aid in fighting kidney cancer.

Thought you could only derive benefit from the fruit of the banana? Think again! Apparently, you can use the peel on those pesky mosquito bites that seem to pop up all over during the summer season. According to Cicely Mitchell of CBS Houston, by rubbing the inside of the peel on mosquito bites, you can reduce their itching and swelling. Who would've known? An energizing and nutritious snack as well as a natural and inexpensive substitute for itching cream! It doesn't look like there's much to lose by incorporating this powerful fruit into your diet!

Chocolate Peanut-Butter Cupcakes: a healthier take on a yummy dessert

The morning of my family brunch, I set out to pick up some items to make a healthier dessert. I had originally planned on making mini red velvet cupcakes with a cream cheese frosting (actually made of tofu), but ended up with chocolate cupcakes with a peanut-butter frosting. I can't say I was expecting that to happen.

I walked into Whole Foods with my shopping list in hand, but upon reaching the isle housing the baking goods, I found that they didn't have any red velvet cake mix. With little time before guests would be arriving at the house, I grabbed a box of chocolate cake mix instead. They also didn't carry any trays for mini cupcakes, so I figured I'd improvise by using the tray for regularly sized cupcakes that I had at home. Luckily, the store had both of the tofu products I needed for the icing!

My icing errors actually proved to be rather great
since the sweet, gooey liquid was able to soak into the
cupcakes and made them even moister!

Except that I didn't end up using that icing. A quick taste test was enough for me to realize that it tasted far too much like tofu and very little like cream cheese frosting. I tried making it work, but adding in more vanilla extract definitely didn't make for any improvement. Switching gears, I decided to make a peanut-butter frosting. The only issue was that I didn't consider the thinner consistency of the peanut butter I used, being Better n' Peanut Better, and also may have blended the ingredients together for a bit too long, both of which I'm sure are the reasons why my icing came out in liquid form.

Then there was the baking time of the cupcakes. I realized that since I was following a recipe for mini cupcakes and was baking them in a regularly sized tin with partially filled cups that probably amounted to the size of two and half mini cupcakes, the baking time would be increased. I found it odd that the cupcakes still weren't done after adding on additional time and had to keep them baking in the oven for longer than I would have thought to. Finally, after 29 minutes, they were ready. Only when I was taking the cupcakes out of the tin did I realized that another cupcake tin had been stuck onto the bottom of the one I was using. And that explained that oddity.

Regardless of my many errors, the cupcakes came out well! Though I changed the cake mix, I stuck to this recipe from Women's Health Magazine and used this recipe from Chocolate Covered Katie for the icing. I'd just like to make a point to say that these cupcakes are not healthy, but they are definitely a step up from the usual cupcake, seeing as how the recipe doesn't call for any additional oil and only uses half the amount of cake mix. The icing is also far healthier than store bought icing since it isn't comprised of a load of sugar (in fact, it doesn't call for any added sugar) and even has some nutritional value that comes from the peanut butter and unsweetened cocoa powder!

If you try making these cupcakes yourself, stick to the original instructions rather than using the provisions I made— I'd be interested to see someone else make this recipe without making all of my errors! I'd expect them to look far more picturesque at the very least!

Workouts: headbangers

The triceps press, a.k.a. "the headbanger", is a great arm exercise to help get rid of the infamous under-arm jiggle. This exercise can be implemented standing up, seated, or lying down, allowing you to mix things up if you start to get bored with any given stance!

To do this exercise lying down, simply grab a dumbbell and lay down with your back against an exercise bench. With both hands gripping the weight, raise it up above your face, and then bending your elbows, bring it back behind your head. That's one rep. If you feel as though you're about to hit your head, you're doing it right-- hence the nickname headbanger (be careful to not actually hit your head though). The seated tricep press and the standing tricep press are done in the same way, except you'd be bringing the weight above your head (rather than hovering over) and then behind it.

If you try this exercise and feel that it's too easy for you, try increasing your weight, but be careful not to go too heavy; you never want to sacrifice weight for form! For a descriptive photo of the lying triceps press, click the link here, for a photo of the seated version, click the link here, and for the standing version, click the link here (this particular photo shows the exercise using a cable rope, which is another great way to go about doing them)! If you're looking to firm and tighten your arms, this could be a great exercise to add into your routine!