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Berry-Go-Round! You Don’t Want To Miss The Amazing Benefits of Acai Berry!

Berry-Go-Round! You Don’t Want To Miss The Amazing Benefits of Acai Berry!

Regardless of where you live, you have probably heard of Acai (ah-sigh-ee). This berry is a superfood that can be found everywhere from boutique smoothie bowl spots and even the frozen food section of your local grocery store. But do you know what it is?

Acai is a small berry that is red and purple in color. It grows on an acai palm tree typically found in central and south America [1]. Aside from being pretty to look at, it’s also great for your health!

While all fruits have nutritional benefits, Acai boosts many antioxidants, making it great for your body, inside and out. In fact, many cosmetic products include the berry because no matter how much it’s processed, the antioxidant levels remain strong. It also contains high amounts of Vitamin A and phenolic compounds.

Acai also has natural detoxifying contents, iron, calcium, fiber and more! It even helps combat fatigue, furthering it’s claim to be a great breakfast food [2].

In recent years, Acai has made a name for itself through smoothie bowls and other trendy breakfast items. It’s an excellent addition to your diet because it not only looks beautiful, but it tastes good, too. For anyone who has struggled with eating well, you know that is a rare combination.

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Nutrition Profile

The following is a highlighted look at the nutritional profile of 100g of pure, unsweetened Acai berry [3].

  • Calories: 70.0
  • Total Carbohydrates: 4.0g
  • Sugars: 2.0g
  • Vitamin A: 750 IU
  • Calcium: 20.0mg

Health Benefits of Acai Berry

We’ve established that it’s beautiful and high in antioxidants, but there are more reasons to include the superfood in your diet.

1. Acai Helps Protect Against Cardiovascular Disease

The phenolic compounds in Acai helps to protect against heart disease and even cancer. In one study, researchers saw a reduction in the metabolic disease markers in overweight patients. This happened through consuming just 100 g of Acai pulp twice a day for 30 days.

2. Acai Can Provide More Energy!

Who doesn’t want more energy? Acari contains antioxidants, omega fatty acids, iron, calcium, fiber, vitamin A and anthocyanin which has been shown to aid in health. Because these things help you to break down carbs in a steady way throughout the day, you stay feeling full and energetic while avoiding that exhausted feeling. A recent study found that Acai represents one of the best sources of antioxidants you can buy!

3. Acai naturally detoxes the body.

A study by Sao Paulo State University over the span of 10 weeks used Acai berry pulp to treat a type of bladder cancer in mice. Not only did the cancer lessen, but DNA was actually repaired. While it’s important to keep in mind that mice and humans do not necessarily function the same way, it is a great sign of what the antioxidants can do in our bodies! Another study found that immense cell function was drastically increased simply by ingesting Acai.

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4. It Helps Improve Your skin.

Dr. Lindsey Duncan, ND, CN says Acai helps to maintain healthy hair, skin and nails, especially in females. This is largely due to the polyphenol antioxidants Acai has that can fight free radicals and oxidative stress. The best part? It can even slow down aging!

5. It increases your blood flow.

Healthy circulation is key. When your blood is circulating well, it can help you ward off health ailments. Plus, Acai assists in regulating and establishing proper blood flow. Researchers for one study have quickly figured out that adding in just a little bit of Acai to your daily eating habits positively affected cellular function.

6. Acai helps with range of motion.

In a pilot study called “Pain Reduction and Improvement in Range of Motion after Daily Consumption of an Acai” showed that after only three months of eating Acai, the subjects who experienced conditions such as osteoarthritis experienced way less pain.

7. Acai might help you lose weight.

Amherst College’s Acai Report 2005 study showed that because of all the healthy contents of Acai, ingesting the blueberry-sized berry could aid in weight loss!

Possible Side Effects

Now that we’ve talked about how incredible Acai is, let’s touch on the possible side effects that could come with eating the berry.

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Natural Standard, a research collaborative involving Harvard Medical School did a study and found few side effects. These included bloating, gas, nausea, constipation or loose stool, but all were minor and seemingly temporary.

More so, extracts and supplements of the berry could decrease blood sugar and have bad interactions with blood sugar-lowering medication. So if you’re on any medications to control blood glucose, talk to your doctor before including the berry in your diet. Lastly, it’s important to avoid eating Acai if you’re on a medically-prescribed low-potassium diet.

How to choose, pick and eat

Unless you’re in a Brazilian rainforest picking Acai off the trees, you can’t get fresh berries because they rot too quickly. However, if you’re in the US, you can get freeze-dried Acai in capsule form and the most popular form is frozen. This makes picking Acai at the grocery store super simple! No inspection necessary.

You can purchase Acai powder, capsules and frozen berries/puree at grocery and health food stores. And of course you can also buy online. Depending on what type you purchase (frozen or capsule) you can ingest the berry in different ways. If frozen, opt for smoothies or breakfast bowls.

Who can (and can’t) eat Acai?

As mentioned earlier, Acai is good for anyone unless on specific dietary restrictions or allergic to fruit. As with any fruit, enjoy in moderation to avoid excess sugar. If pregnant, check with your doctor before ingesting. While it hasn’t been shown to be dangerous, it is never wise to make assumptions when it comes to your health.

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Starting off with the simple yet delicious Acai Bowl!

Quick and Easy Acai Bowl

    Image from Dinner at the zoo

    Makes 2 servings

    • 1 cup apple juice
    • 1 large banana, sliced
    • 1 1/2 cups frozen berries
    • 1/2 cup vanilla greek yogurt
    • 1 tablespoon honey
    • 1 frozen packed of acas berry puree broken into piece
    • Assorted toppings such as sliced almonds, berries, shredded coconut, granola, chia seeds, sliced bananas, etc.

    Instructions:

    1. Place the apple juice, banana, frozen berries, yogurt, honey and acai puree in the blender.
    2. Blend until thoroughly combines and smooth.
    3. Pour the smoothie into 2 deep bowls.
    4. Arrange the desired toppings over your smoothie bowls and serve.

    Featured photo credit: Total Body Nourishment via totalbodynourishment.com

    Reference

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    Last Updated on December 13, 2018

    12 Practical Tips To Stay Fit For Christmas

    12 Practical Tips To Stay Fit For Christmas

    Christmas is approaching fast, and lots of people not only tend to ruin their usual diets, but they also gain a few extra pounds. Based on studies, the majority of people tend to gain additional weight during the holiday season that starts at the Thanksgiving Day and ends with the New Year celebrations. Excessive eating is claimed to be the main cause for the additional weight gain, but it is also due to lack of physical activity and exercise.

    A lot of individuals out there tend to set aside their fitness routines during the holidays since they believe that they do not have enough time to perform their workouts. And because they feel guilty after the holiday season, most of the gyms and fitness centers are packed with fresh members. Always bear in mind that you can still enjoy the holidays and stay fit at the same time. If you want to stay fit during the holiday season, especially during Christmas and the New Year’s Eve, here are some useful tips that might help you:

    1. Eat Before Heading Out

    First, it is best that you eat something before heading out to visits, trips or family dinners. By doing so, you will no longer be tempted to eat a lot or overindulge yourself since you have already eaten. Skipping on meals is not a good idea either, because you will only be forced to eat more later.

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    2. Select The Treats

    Make sure to select the treats that you eat in a wise manner. You should choose something that you can only enjoy during the holiday season and not something that is readily available all the time.

    3. Avoid Skipping Meals

    Don’t skip meals, especially breakfast! Even though it can be tempting to skip on certain meals, believing that it will make up for the treats you consumed in the previous day, don’t do it because it will only lead to counterproductive results.

    4. Drink With Moderation

    It is best to regulate your drinking since alcohol, coke or other juices will only add more calories to the ones you already eaten!

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    5. Be Active

    You should still perform your fitness routine whenever possible and if you can’t do that, simply walk more, park your car some distance away from the store or just use the stairs!

    6. Get Out Of The House

    Make the holidays a family affair and plan outdoor activities where everyone is involved. Even a snowball fight in the backyard will burn a lot of calories and will keep the children entertained.

    7. Don’t Skip Your Strength Workouts

    Always remember to perform your strength training in order to maintain that muscle mass you worked hard to get. You might be tempted to use lightweights and just do some cardio, but you can burn just as many calories by lifting weights. And with all of those extra stakes you had on the holiday meals, you might even gain some extra muscle. And this is much better than gaining some extra fat.

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    8. Set Realistic Goals

    You should set realistic exercise objectives. Aim for at least half an hour per day and you will be very happy when you will achieve that. If you plan one hour or more and not achieve it, you will only end up disappointed.

    9. Enjoy Yourself

    Also make sure to set realistic diet plans! Trying to restrain yourself totally from some foods will only make you eat more. Feel free to enjoy the treats that you really love, but in small portions.

    10. Drink A Lot Of Water

    This can satiate your appetite as well as keep you hydrated at all times. And it will also prevent a possible hangover if you overdo it with alcohol.

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    11. Eat Less And More Often

    Distribute your meals evenly throughout the day, and do not eat everything at once.  Instead of having 2 enormous meals, have 5 small ones.  Eat your dinner earlier and have a nice walk before going to bed.

    12. Prioritize Your Workouts

    Try to do them early in the morning while everyone else is still sleeping. This way you will also avoid remarks like “Oh, come on! It’s Christmas…”

    So there you go! Twelve simple tips that will help you avoid gaining weight during the winter holidays, but will also allow you to enjoy yourself and have a great time with your loved ones.

    Happy Holidays everyone!

    Featured photo credit: rawpixel via unsplash.com

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