Need a quick energy boost? Grab a handful of grapes!

From a young age we would grab a handful of grapes as a quick and tasty snack on our way out to play with friends. It’s such a refreshing snack and it gave us a fast energy boost, thanks to the carbohydrates. It wasn’t until we were older that we found out just how beneficial to our health that they actually are!

Three-quarters cup of grapes contain just 90 calories, no fat, no cholesterol, and virtually no sodium. Although our Mom typically used to buy green grapes the most frequently, all grapes, red, green, and black, contain powerful antioxidants called polyphenols that can help preventmacular degeneration and cataracts. Plus they have been shown to improve vessel function and blood flow, which can lower blood pressure. They are rich sources of vitamins A, C, B6 and folate in addition to essential minerals like potassium, calcium, iron, phosphorus, magnesium and selenium. While there is absolutely nothing wrong with simply grabbing a handful of grapes on-the-go, there are all sorts of unique ways to include grapes in your diet. A quick and easy trick to make grapes sweeter and a bit more creative, freeze them! Freezing grapes gives them a sorbet or popsicle-like taste, especially refreshing on a hot summer day. Or cut up your grapes and toss them in with your salad or with your yogurt and granola.

Or try this classic grape salsa:

Classic Grape Salsa

Ingredients: (Serves 8)

2 cups coarsely chopped California seedless grapes (use all 3 colors)

½ cup chopped green onions

½ cup diced fresh chilies (or diced, canned Anaheim chilies)

2 tablespoons chopped fresh cilantro

2 tablespoons vinegar

1 clove garlic, minced

1/2 teaspoon salt

Directions:

1. Combine all ingredients in medium bowl and mix well

2. Let stand at least one hour before serving.

3. Drain off excess liquid before serving

Nutritional Info per serving:

Calories: 38, protein: .6g, Carbohydrate: 9g, Fat: .3g, Fiber: .7g

Coconut Milk?!

Good bye manic Mondays! Today you can find the answer to your burning question about coconut milk! Have you heard that it’s good for you or bad for you?

Although, new research is always being conducted, you may be surprised to know that coconut milk’s got some good and some bad health attributes. First, you should know that coconut milk comes from squeezing grated coconut meat and should not be confused with coconut water which is the liquid that pours out when you crack open a young green coconut. The water has roughly 40 calories per cup, zero fat, and zero protein. Its claim to fame: hydration. The milk, well, it’s got loads more calories, but more on that in a minute.

Among other things, coconut milk is one of nature’s most prominent energizers. It’s a rich source of manganese which helps stabilize blood sugar levels to keep your energy level steady so you don’t crash. It also contains multiple B vitamins which are essential for fueling your activity all day long. Coconut milk is a good source of fiber, which also contributes to this effort, and helps to keep you satiated. Of course, when you feel satiated, it’s easier to keep cravings in check, which is quite helpful when it comes to weight loss.

However, coconut milk contains saturated fat called medium-chain fatty acids, which are processed by your body in a unique way. Some research shows that consuming these types of fatty acids can stimulate your metabolism, which might or might not lead to weight loss. On the other hand, much research shows that the saturated fat like that found in coconuts actually contributes to heart disease and has a lot of negative health effects. What’s more, 1 cup of coconut milk will set you back more than 550 calories and 57 grams of fat! Add that to your daily diet and you’ll gain a pound a week and negate any of the weight loss benefits that may come from the medium –chain fatty acids in the coconut.

So do we recommend coconut milk for our clients?

If you want to flavor a meal, certainly add a tablespoon here or there—we’re the first to admit it’s pretty tasty! But if you’re like most of us and want to watch your waistline, we say forget about drinking it, the calories will likely cost you your chance at a flat tummy and the saturated fat in the coconut is still a topic of debate amongst scientists!