This week’s snack idea – fruit salad with rye toast and nut butter

Eating a snack full of foods filled with antioxidants and protein twice a day outside your regular mean meals is very healthy for the body. It supplies much needed energy that the body needs to function. It helps maintain the blood sugur wether you are hypo glycemic or hyper glycemic.  With the continual day to day that results in our bodies being exposed to pollution and other free radicals, it is important to continually eat foods that will help repair some of the oxidative damage that might result.

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Snack ingredients for the week:

1/2 cup of watermelon – high in lycopene , which is important for prostate health. Keep in mind, it is high on the glycemic index and should be eaten with other foods that will help low the glucose effect

1/2 cup of cantaloupe (rockmelon) – extremely high in vitamin A, which I must say is on my top 5 for vitamins we can’t live without. Vitamin A is immune supportive, protects the respiratory system, helps with cell damage, supports vision, maintains normal and healthy skin. A is fat soluble, meaning it stays in the body much longer and stores in the liver, so it is important not to exceed 400o iu per day.

5 small strawberries – high in Vitamin C, folate, and potassium.

1/4 cup blueberries –  high in lutein, potassium. Vitamin A & Vitamin K. Lutein has been shown to reduce the risk of cataracts. It also can turn the skin bronze. Vitamin K helps with blood clotting. Be aware K can interfere with blood thinning medication. It is however a good way of getting Vitamin k into breastfeeding mothers, and pregnant women with low platelet counts

1 green kiwi – rich in calcium, magnesium, k and Vitamin C. This fruit is a supper food! For those that can’t have Vitamin K but want the remainder benefits, golden kiwi has less k than green. a difference of 40micrograms in green kiwi compared to 5.5 micrograms.

2 pieces of rye bread  – will give you protein

2 table spoons of raw, natural, unsalted peanut butter – that’s 8 grams of protein in just 2 table spoon, no cholesterol, high in B3, folate, magnesium, potassium, and calcium. For those sensitive or allergic to peanuts, try tahini as an alternative.

1 cup soy, almond, rice milk with a table spoon of blackstrap molasses – protein from soy, calcium from almonds. A significant amount of  magnesium, b6, manganese, potassium and iron from just 1 table spoon of the blackstrap molasses. so less is more.

HAPPY HEALTY EATING

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