In a recently published pilot study where male participants consumed the powder equivalent of about one cup of wild blueberries daily for two weeks, it was found that their fat oxidation rates improved during a period of moderate-intensity cycling (1). Fat oxidation (FAT-ox) is the rate at which fatty acids are broken down and converted into energy for the body, which is an important part of the body’s metabolic energy systems. This study is one of the first to explore exactly how wild blueberries elicit greater fat oxidation rates and can support a healthy and active lifestyle.
“This pilot study indicates that consuming wild blueberries daily can help increase the rate at which we can burn fat during moderate-intensity exercise,” explained Taylor Bloedon, PhD, RD, CSSD and Associate Professor at CalPoly Humboldt University.
“The men in our study consumed a freeze-dried powder equivalent to about 1 cup wild blueberries—a very achievable amount for consumers. And the fact that the men in our study were not elite athletes or even trained cyclists, means the results are highly likely transferable to the average exercise enthusiast or recreational athlete.”
Why Wild Blueberries?
“Having studied in Maine, I’m very familiar with wild blueberries and their nutritional components. We specifically chose wild blueberries for this study because they have a higher anthocyanin content than ordinary blueberries,” explained Bloedon.
While wild blueberries tend to stand out from other blueberries due to their flavor intensity, small size, and deep blue color, they’re also packed with superior nutritional benefits. Specifically, wild blueberries contain 33% more heart-healthy anthocyanins when compared to their cultivated high-bush cousins. Wild blueberries grow in harsh environmental conditions, which contributes to their dense and diverse phytochemical profile. Wild blueberry phytochemicals have been found to have a wide variety of health benefits, including improving cardiovascular health, supporting cognitive function, and more.
“There have been a number of research studies that indicate beneficial impacts of wild blueberry consumption for elite athletes, but this study shows there are potential benefits for everyday exercisers as well,” says Kitty Broihier, MS, RD, LD, the nutrition advisor for the Wild Blueberry Association of North America. “Wild blueberries are packed with vitamins, minerals, fiber and health-supporting bioactive components. Knowing that these little berries can also impact how efficiently our bodies burn fat gives consumers yet another reason to get their daily scoop of wild blueberries.”
Doors Open to Further Explore Effects of WBs on FAT-ox & Exercise
Based on the positive results of the pilot study, Dr. Bloedon began an expanded project in collaboration with other CalPoly researchers. She and her team will be further examining the effects of wild blueberries on fat oxidation and exercise. The project aims to measure substrate oxidation in men and women following four weeks of wild blueberry consumption.
Bloedon added, “I’m looking forward to the results of our current, larger trial where we are investigating the effects of wild blueberry supplementation on fat oxidation during exercise in both men and women at higher exercise intensities.”
Source
“Effects of Wild Blueberries on Fat Oxidation Rates in Aerobically Trained Males”
We’ve collected five of our favorite simple things anyone can do to help the local honey bee population thrive. Adapting just one of these things into your routine can have a positive impact on your honey bee ‘hood’:
1. Buy local honey from a local beekeeper. Keeping your local beekeeper in business is good for the garden and the economy. There are also a number of new studies that are exploring the positive benefits of local honey on allergies. The taste of local honey is incredible; you will never be able to go back to commercial honey.
2. Plant less lawn and more bee-friendly flowering plants and herbs in your yard and garden. Vary the blooms so the honey bees can stay well fed all year long! Think crocuses in the spring, cosmos in the summer, and zinnias in the fall – explore more. Don’t have a garden? Container gardening can be just as helpful.
3. Water the honey bees. Fact – honey bees get thirsty too! Leave a shallow dish of water with sticks or pebbles so the bees can land safely and drink. Be sure to keep this stocked with fresh water and in the same place so the honey bees will know you’re a reliable hydration station.
4. Bee-friendly. Honey bees aren’t out to sting you. Their buzzing and flying around can make us nervous, especially those of us allergic to their sting. If you see a honey bee, just take a step back and let ‘em do their job. Wasps, hornets and yellow jackets don’t play as nicely, however, so beware!
5. Let your plants go to seed. If you have a vegetable garden at home – let your veggies go to seed after harvest. This helps honey bees stock up before the winter. Real bees hibernate over the winter and these late season blooms are essential for their long-term success.
The Diabetes Expert Explains How Food Choices Lead to Big Changes
There aren’t a lot of people who believe in the power of healthy living as much as Daniel Nadeau, M.D. One reason? He’s seen it. As a clinician, in his work with patients, as Medical Director of the Diabetes and Endocrinology Associates of Maine’s York Hospital, and as an expert on the subject of diabetes, Nadeau has witnessed how simple choices can change – and save – a person’s life.
Nadeau often shares his expertise about the rise in lifestyle-related diabetes in local and national media. Here in Maine, he said, 3% of Maine population may have diabetes and not know it. “There are so many people that are heavy and getting a heavier. It’s a major problem,” he told Wild About Health. “If someone is obese, their risk of developing diabetes is twenty- to fortyfold higher.” For many of his patients, their diagnosis is a wake-up call.
Recently he saw a patient – a man in his mid-30s – who had developed Type 2 diabetes that was out of control. The man lived a sedentary life in a sedentary job, and he made all the wrong food choices, eating a daily diet of burgers and fries – in other words, standard American fare. He was facing grave consequences if he didn’t change.
Talking to Nadeau got the message across. His patient started eating healthy and exercising. He dropped 35 pounds, and his blood sugars returned to normal. “He has a new lease on life,” said Nadeau. “When you make real change, you make real differences.”
Quieting the Storm Within
As a kid growing up in Fort Kent, Maine, Nadeau ate a typical diet heavy on meat and dairy. But it wasn’t long before he developed an atypical interest in health and wellness. In high school, he opened “Nadeau’s Natural Food”, a health food store that he ran all through college. He read all the books he sold, and his thinking about food began to change. “One week I read Adelle Davis, the next week I read Sugar Blues, the next week I read Macrobiotics, another week I read Ann Wigmore and about the Raw Foodists. Every week I had a different diet.” The more he read, the more his diet shifted. Even today, his approach to food is drawn from what he learned back then.
One of the missing elements of his food education was the story of color. Until he wrote The Color Code: A Revolutionary Eating Plan to Optimum Health with James Joseph in 2002, the powerful role of incorporating color into the diet was not on even the most informed consumer’s radar. The Color Code directly influenced efforts such as the 5-A-Day program, which encouraged people to get five servings of fruits and vegetables (that recommendation has now changed to 8-10 servings) and helped consumers understand the important nutritive benefits of pigmented foods.
Plants, which live in a sea of destructive ultraviolet light, depend on pigments to protect themselves from solar irradiation and the inflammation that would result from their exposure. When we eat those pigments, we pass on the protective elements to our bodies, reducing inflammatory markers and protecting ourselves from chronic disease, including Alzheimer’s and brain disease, joint disease, risk of myocardial infraction, and diabetes, among other inflammatory conditions. According to Nadeau, “If we can reduce the inflammation in our bodies by eating fruits and vegetables, we are not only protecting ourselves from these conditions, but we are protecting ourselves from aging itself.”
That brings us back to the issues of diabetes. Type 2 diabetes is the most common form of diabetes in America today. People with diabetes have more Alzheimer’s, more cancer, more vascular disease, increased inflammation, and accelerated aging that leads to complications of the kidneys, nerves, eyes and many other parts of our bodies. People with diabetes have a threefold increased risk of having a heart attack as well – the same risk as someone who has already had a heart attack.
Much of one’s risk of Type 2 diabetes depends on their being overweight. When we’re overweight, our body releases more free fatty acids and our insulin doesn’t work as effectively. Not only are we capable of changing this, said Nadeau, but we can change it on day-to-day basis based on the choices we make about food and exercise. People with diabetes are contending with a body that is full of inflammation, and by making different food choices, they can begin, he said, to “quiet the storm within.”
Rethinking Diet
While he doesn’t evangelize, Nadeau believes veganism can be one way to quiet that storm. As a vegan, Nadeau said his diet is naturally more diverse. “As opposed to having a hamburger and fries one night and macaroni and cheese the next, you are tending to pull in all these different brightly colored fruits and vegetables. You tend to cook different things and you tend to explore more,” he said. He favors veganism for those facing dire health circumstances due to diabetes not just because the diet is healthy, but because it presents a new way to approach food to people struggling with change. A vegan diet enables them to truly rethink what they eat at a time in their life when change is critical.
“People don’t realize in terms of preventing and treating the chronic diseases we face that the benefit really comes from plants,” said Nadeau. While veganism eliminates dairy and red meat, two things he recommends avoiding, reliance on plants is its most important characteristic. Even just a move toward incorporating more plant foods is a good start, he said. For some, that may mean making vegan choices a few days a week, or trying to eat vegan two out of three meals a day.
Adopting a healthy diet in the face of fast food conglomerates and limited options for vegans when it comes to eating out is definitely challenging. “But veganism is something that still has some cachet,” Nadeau said. “I don’t believe it has reached its peak in terms of interest.” He blames the Atkins craze for setting the world of healthful eating back dramatically and considers the country to be in “recovery mode” from the phenomenon. Whether it is because of health, the animal world, or climate change, he believes it is a time of increased awareness of the consequences of our food choices and that more and more people are beginning to eat with consciousness.
Toward a Healthier Meal
“I ask people to take each meal at a time and look at what they are going to eat,”said Nadeau.“Ask yourself, is this the healthiest way I can eat this meal?” His dietary convictions weave through the books he currently has in development. One focuses on diabetes, another on raising healthy kids, and another on healthy living and weight loss. One secret weapon he gives patients is the wild blueberry smoothie. “Most people like berries, and they don’t have a hard time incorporating a smoothie for breakfast. They end up loving it, and they find it doesn’t spike their blood sugars. It’s a great way to start the day.” (His own smoothie recipe, shown in the sidebar, doesn’t skimp – it contains a full 2 cups of wild blueberries.) Wild blueberry smoothies also provide excellent synergy. By combining different antioxidant foods, he says, it creates a synergistic relationship that makes the foods even more powerful than they would be if they were eaten alone: “Combining berries with something green, with raw cocoa and with turmeric, another amazing antioxidant, you are protecting yourself before you walk out the door.”
Hear Dr. Nadeau on the Power of Blue:
Nadeau recommends a diet generally high in blueberries especially for patients with diabetes. Wild blueberries are low in calories and low in carbs, and for those with kidney problems, often associated with diabetes, blueberries are a good choice because they have moderate levels of potassium.
For those who eat meat, he advises eating more fish, turkey and chicken, and avoiding sugar, white flour, beef, cheese and ice cream, while focusing on whole grains and legumes in addition to fruits and veggies. He also recommends eating more raw foods. “Blueberries are gong to be better for you if you have them raw or frozen, as in a blueberry smoothie, than they are if they are cooked,” he said. His ideal way to eat food is to allow the cells to release glutens through brief exposure to heat for maximum nutritional absorption – for example, spinach that instead of being cooked merely “kisses” a hot grill.
While forgoing comfort foods is simply out of the question for some, when people begin to connect with the idea of healthy eating, Nadeau witnesses remarkable transformations in terms of their body weight, blood sugar control, and how they feel, just like his 30-year old patient. Are the rest of us embracing this important connection between our choices and our health? “People need to hear from somebody,” he said. “They realize the connection when they get done talking to me.”
The 10 Most Popular Questions About Cooking with Frozen Wild Blueberries – Answered!
More than ever, wild blueberries are smothering breakfast, lunch and dinner plates, and they are doing it in a variety of unprecedented ways. Today, consumers are taking full advantage of this delicious, high-antioxidant fruit.
Why? The wild blueberry’s role in preserving brain health, preventing some types of cancers, and battling inflammation caused by free radicals is no longer the secret of researchers and scientists. Wild blueberries are the domain of everyone from nutritionists and chefs to home cooks and time-starved moms.
Wild blueberries share space at the very top of most any list of the healthiest foods – rivaling omega-3 rich fish and leafy greens – as nutrition’s most superb delivery system. It’s made the “at least one serving per day” rule of wild blueberries gospel in kitchens across the globe. Thousands of recipes showcase their versatility and their knack for making a simple plate soar with taste.
Whether you are new to cooking with frozen or you’ve known about this IQF ingredient for years, you’ll benefit from knowing the ins and outs of how to best use your blues. We’ve compiled the most popular questions about using frozen wild blueberries in your kitchen so you are getting the very best out of one of the natural world’s most superior foods. Here are our ten most frequently asked questions about cooking with blue, including how to make the perfect pancake and debunking the myth of blue batter.
1. Do frozen wild blueberries work in a recipe that calls for fresh?
Yes. Frozen wilds are ideal for recipes in just about every instance. Allison Fishman, author of You Can Trust a Skinny Cook, says using frozen is her ideal method for cooking, mostly because “it’s they best way to get the whole berry.” She also likes the cost savings of frozen, and uses frozen wild blueberries in all of her recipes that call for blueberries, with the rare exception of those used to garnish lemon tarts, where she opts for fresh. The IQF method makes making the case for frozen easy—they are a seamless substitution for recipes, jams, toppings, and for eating blueberries all by themselves.
2. Can I substitute wild for the larger cultivated berry?
Absolutely. In fact, for reasons of nutritional impact and flavor, it’s always advisable to substitute cultivated blueberries with wild. Cultivated blueberries come fresh and frozen, so look for the moniker “wild” whenever you purchase – they are a product exclusively of Maine or Nova Scotia. Wild will provide you with more powerful nutrition, thanks to the higher skin-to-pulp ratio and the environmental “stressors” that allow wild blueberries to develop a protection that translates into powerful nutrients and more intense flavor than their cultivated cousins. It’s also important to keep in mind that wild blueberries, due to their wild nature, naturally contain a variety of berries, which accounts for the variations in size, color and taste.
3. Can I substitute blueberries for other fruits in recipes?
As in this recipe from Tastebook.com, blueberries are a straightforward substitute in most recipes. When fruit is the key ingredient, consider using a mixture of wild blueberries and another fruit. It can create a wonderful flavor combination. And, the wild flavor is one that many find preferable to other berries; they provide a delicious burst of flavor ranging from sweet to tangy, thanks to their natural variations. It’s a taste you just can’t duplicate it with other berry ingredients.
4. What’s the best way to cook with frozen wild blueberries? Should they be thawed?
Frozen blueberries do not need to be thawed before you add them to cake or muffin batter, for instance. They can and should be left in their frozen state for most baking unless the recipe calls for them to be defrosted. Keeping them in their frozen state will preserve their texture and individuality and will keep the blueberries from bleeding into the recipe.
Fresh frozen blues usually come without additives or syrups, making them a seamless substitution. However, if you find your frozen blueberries give off a little more juice than fresh berries, it might be necessary to reduce the liquid and increase the thickener when you use them in desserts such as pies, tarts or cobblers.
5. Is frozen as good as fresh?
Yes. The IQF method freezes wild blueberries at their peak of taste and nutrition. Today, we’re lucky that this modern freezing technique means there is no compromising when it comes to nutrition (they can remain frozen for over two years without losing their flavor or nutritional value). It also means they are economical and accessible any season and any day of the week for spontaneous recipes and meal improvising.
6. How do I declump frozen berries?
In fact, the days of clumped fruit and vegetables are virtually over. With little exception, today’s frozen wild blueberries available in the frozen food aisle use the IQF method of freezing. That means they are “individually quick frozen” which preserves their individuality when they are frozen and when they are thawed.
7. What’s the best way to use frozen wild blueberries in pancakes?
When using frozen wild blueberries in pancakes, eHow.com suggests adding them to each pancake as it cooks. The berries will sink into the batter and will be hot and juicy after the pancake is turned and cooking is completed. Avoid adding frozen berries directly to the batter – that goes for fresh or frozen – most chefs prefer their pancake additions to assemble in the middle of each cake. Sprinkle enough for each pancake on the batter-up side before flipping for the ideal pancake aesthetic.
8. How can I use wild blueberries for more than just dessert and breakfast?
It’s a great question, and one consumers are asking more and more as they discover that integrating blueberries into more recipes can enhance health benefits and give dishes a unique flavor profile.
There are plenty of resources for cooking with blueberries (that don’t have to do with pancakes or muffins) online and in cookbooks devoted solely to the fruit. Blueberries are a popular addition to many salads, for use in chutney, and in glazes and sauces that make delicious additions to pork and fish dishes. Wild blueberries also provide the basis of oodles of unique appetizers such as spicy tortillas or dishes like this Savory Blueberry Ricotta Pizza.
Tip: The sweet and tangy taste of wild blueberries provides an ideal contrast to dishes featuring duck or pork, as in this recipe for Pork Chops with Blueberry Ginger Relish from EatingWell.com. The burst of flavor makes protein dishes memorable—it’s why they are so popular with chefs.
9. How can I prevent my batter from turning blue when I use wild blues?
“Personally, I think frozen blueberries are good for purées and smoothies and not much else.”
Statements like this are troubling—it means some of us are missing out on convenient, healthy additions to our cooking repertoire. It’s not necessary to be stuck in the smoothie rut because of the “swirl” factor – today’s IQF blueberries are much more versatile then many people realize. While it’s true that a blue swirl can interfere in some recipes where the batter must remain pristine, there’s no need to wait for August to buy fresh to bake with blue. Just follow these easy steps instead:
Freeze & Fold: First, wild blueberries create the blue color when they defrost or burst, so be sure to keep them fully frozen and unmangled. Then, make sure not to add your blues too early. Adding blueberries to a cake or muffin recipe should be done last. They should be folded in and baked immediately to prevent bleed. Tip: Toss your blueberries in a touch of flour to provide additional insurance against the blue swirl.
Mind the pH: According to the Blueberry Council, if your muffin, cake or pancake batter is too “basic”, that is, it has a high pH, it can lead to a batter’s colored haze. Blueberries turn reddish when exposed to acids, such as lemon juice and vinegar, and greenish-blue in a batter that has too much baking soda, which creates an alkaline environment. The rule of thumb for preserving the beauty of blues: adjust the acidity of your batter by replacing some of the liquid with buttermilk, sour cream, applesauce or citrus juice and reducing baking soda/powder.
Embrace the Swirl: As shown in this cheesecake recipe, which takes advantage of the blueberry’s ability to create an eddy of purple-blue color, it can sometimes be a boon to embrace the swirl. It can also work to your advantage in things like eggnog, yogurt servings, or any dessert with a monotonous white topping. Use berries sparingly on toppings to create the perfect blue twist. Take a look at how Sassandveracity.com makes use of color with these Not Quite Blue Cupcakes with Not Quite Red Ice Cream. Way to embrace the swirl!
10. How do I keep wild blueberries from “dropping”?
One reason blueberries sink is because the specific gravity may be too low, says the Blueberry Council. Increase specific gravity by using a thicker, denser batter. Dropping can also be the result of too much air in the batter: avoid over-blending during the first stage of creaming. Bonus FAQ: Basic Measurements & Conversions for Wild Blueberries:
1 pint of fresh blueberries weights about 3/4 of a pound or 2 cups
1 10-ounce package of frozen blueberries = 1-1/2 cups
1 quart = 1-1/2 pounds or 4 cups
Cultivated and wild are 1:1, but your count of wild will be higher due to their compact size. (That’s more skin per cup and more antioxidant power!)
Frozen and fresh are also 1:1; allow for a bit of moisture for frozen by pulling back on a liquid ingredient by a 10%.
It takes about 4 cups of blueberries to make a blueberry pie. They make their point with this classic deep dish blueberry pie recipe.
A normal batch of blueberry preserves, jam or jelly requires 5 pints of berries. Here’s the recipe in 12 Simple Steps.
Jam Lovers Rejoice!
Q: Can you really use frozen for jams? A: You can. Most frozen wild products are pure wild blueberries with no syrup, making it a seamless substitution. Find this and other tips for frozen substitutions at eHow.com.
The Brain-Nutrition Connection & the Real Payoff of Being Healthy
We log time on the treadmill. We scrutinize our plates for nutrition. We watch our portions and increase our fruit and vegetable servings.
Why do we do it?
We want to be healthy. But what is good health? And why can “healthy” sometimes seem like it has a PR problem?
Here’s the “problem” with healthy:
You can’t show it off like a purse or a haircut.
Unlike a weight loss effort or 5K race, it’s constant, dynamic, and never-ending.
You can’t plan a party to celebrate the results – health benefits often occur 10, 20, even 50 years down the line.
So what’s to like about health? Where’s the flash? Where’s the sizzle?
Why Healthy Sizzles
First, health does have some immediate benefits to relish. While it may take decades to see some of the effects of disease prevention, health has advantages in the present as well. It may not be as noticeable as a Gucci purse, but good nutrition is something you can wear – you can see it on your face, in the brightness of your skin and the glow in your eyes, and in the clothes that fit you better. If you are healthy, you can achieve more because you feel better and stronger inside and out, and that’s pretty flashy.
But here’s the real sizzle: health contributes to living a better life. Superfood orginator Dr. Steve Pratt explains health and longevity this way:
“Brain heart, eyes—they all go together. Rarely do you see a brain that’s top notch and poor eyesight. It’s good for the eyes, it’s good for the brain and if it’s good for the brain it’s good for the heart.”
Being healthy means being healthy all over. We don’t want to age without it—getting older is not what it’s cracked up to be if we can’t see, we can’t move, and we can’t remember.
Your Brain IS Your Health
For today’s growing population of baby boomers, cognitive health and health is one and the same. Alzheimer’s disease and cognitive decline is a grave concern as our longevity potential grows. Without affordable genetic testing, most of us simply don’t know to what degree we are predisposed to diseases of the brain.
All we know is that having our health tomorrow means making efforts to prevent brain disease, among other diseases of aging, today. And if you think about it, the idea that prevention could be possible is as exciting as a purse, a 5K, or the biggest celebration. When you believe that, you’ve got your own definition of good health, and that’s the most important step toward achieving it.
Healthy Today & Tomorrow
According to Susan Davis, MS, RD, nutrition advisor to the Wild Blueberry Association of North America, “New research is really bearing out the idea that a diet rich in wild blueberries may help prevent cognitive decline.” AARP The Magazine named wild blueberries to its list of the most powerful disease-fighting foods. The research into wild blueberries and their positive effect on the brain in mounting. Areas of recent study include their potential for improving memory loss, Alzheimer’s disease and other forms of cognitive impairment.
Notably, recent research shows wild blueberry supplemented diets could improve memory function and mood in older adults with early memory decline. The effect of a short-term blueberry-enriched diet on aged lab animals suggests that they may prevent and reverse a considerable degree of age-related object memory decline. And, in another study, researchers have found that the deeply colored berries enable “housekeeper” cells in the brain to remove biochemical debris, which is believed to contribute to the decline of mental functioning with age. It’s the natural pigments called anthocyanins that give the berries their deep-blue color as well as their antioxidant and anti-inflammatory power. They score twice as high in antioxidant capacity per serving as cultivated blueberries, making them the go-to berry for brain protection.
The bottom line is that something in a large blue bag in your freezer can be your definition of health. The intense benefit of wild blueberries is the best way we can think of to illustrate the potential of nutritional prevention. A small act of eating daily servings have the attention of nutritionists, scientists and consumers alike, especially those of retirement age and beyond. So put a little sizzle in your life (you’ll know it’s there). But do it today. And every day of your long, healthy life.
Can something delicious and readily available help protect you from cognitive decline? Babble attempts to answer with their post Blueberry Brain Boosters and enters their recipe for Fresh Blueberry Morning Bread, which is anything but medicinal, as evidence.
Meet a New Belly Busting Phyto…PLUS: NEW Supermarket Guru Video!
Interested in a more diminutive belly? You’re not alone. Growing middles are a body bane for many dieters, and it’s no coincidence. There’s a reason many of us battle belly bulge.
As we age, we naturally lose muscle, which results in more body fat, and body fat actually shifts from other parts of the body, like the arms or legs, to the middle. It’s particularly true for women, especially after menopause, due to a natural decrease in estrogen.
Belly fat isn’t just discouraging because of how it looks. Research has shown that as fat in our waists grows, so does our risk of cardiovascular disease, diabetes, breast cancer, colorectal cancer and stroke. Weight specifically carried in the middle can also be a factor in premature death, according to the Mayo Clinic.
The reason is “visceral fat” – fat that resides deep within our bodies and surrounds our organs. The cells of this deep, internal fat release inflammatory compounds that can affect blood pressure and cholesterol levels, lead to insulin resistance, and be a factor in causing some cancers. Having visceral fat is an indicator that you may be at risk for these and other diseases.
Are we doomed to larger bellies and a higher risk of illness as we age? No way. As stubborn as belly fat can seem, it is not resistant to diet and exercise. Following basic measures to lose weight will whittle belly fat just as it will fat on any part of the body. In fact, some nutrition experts say belly fat is first to go when you start a diet and exercise program.
The Wild Blueberry Effect
If you are ready to tackle that muffin top, making smart food choices may translate to your abs and reduce your chances of illness. According to WebMD, new research indicates that making blueberries part of your diet may correlate to less abdominal fat. If your genetic profile (or tape measure) indicates you have or are at risk of having visceral fat, eating wild blueberries is a perfectly achievable (and perfectly delicious) line of defense.
The Benefits of Blueberries: Learn more about why consumers and experts alike are embracing the blueberry.
While this promising connection between blueberries and belly fat is the result of preliminary research, we already know that the wild blueberry’s health advantages can play a role in the diseases that are exacerbated by belly weight, including heart disease and diabetes. Phytonutrients, which are responsible for the dark pigment in fruits like blueberries, are uniquely helpful in lowering the risk of heart disease and type-2 diabetes, and maintaining glucose control. And of course, the nutrition-to-calorie ratio for this berry is huge. The recommended one-half cup per day provides just 42 calories along with its big health benefits, making it ideal food for belly-busting efforts.
Pterostilbene – A New Phyto to Know
Supermarket Guru Phil Lempert (see video above) reports that USDA research into a phytonutirients reveals a distinctive benefit to the blueberry – one that might shed light on its extreme health benefits. Blueberries, the report states, have high levels of pterostilbene, a phytonutrient which can help reverse the effects of heart disease and type-2 diabetes.
If you follow health and nutrition, this compound, pronounced TER-o-STIL-i-been, is one to watch. This nutritional compound is said to show cancer fighting properties, breast cancer fighting properties, and the potential to reverse cognitive impairment, among other health benefits. Pterostilbene is related to the famed resveratrol, and like resveratrol is also known for its existence in blueberries and grapes. (You can read more in this article from the USDA about pterostilbene’s healthy potential.)
When a fruit is truly super, like blueberries, which are loaded with advantageous phytonutrients, they win our trust. Lempert, an expert in predicting consumer views behavior lauds the fabulous deep blue fruit, and reports that true superfruits, like wild blueberries, are getting the thumbs up with even today’s jaded consumer.
But if your goal is a little belly, why go for a little fruit? Here’s why: phytonutients reside in the deep blue skin of the fruit, and the wild blueberry, due its small size, has a higher skin-to-pulp ratio than the larger, cultivated berry, which means you are getting the most intense nutritional benefit per serving possible. Go small! There are plenty of health benefits, and research is growing.
Do You Have Visceral Fat?
Check your BMI – While your BMI is a measurement of height and weight ratio, it doesn’t necessarily measure damaging belly fat. However, having a BMI that’s too high is an indicator that your weight can be detrimental to your health and increase your chances of life-threatening diseases.
Assess your shape – The better indicator of belly fat is whether you are an “apple” or a “pear”. If you are an “apple” – someone who has a wider waistline in relation to the rest of the body – it’s an indicator that you may be carrying visceral fat. Use the tape measure for a reality check – waist size in women should be under 35, and for men, under 40.
Know your levels (even if your thin) – Visceral fat is genetic, and you may have a tendency to have it even if you are not overweight. In fact, thin inactive people are more likely to store this internal fat. Know your cholesterol levels and blood sugar levels, first and foremost. Then reassess your eating and activity habits to counteract your genetic tendency.
New Diet, Cancer & Bowel Health Studies You Shouldn’t Ignore
According to Dr. David B. Agus, author of The End of Illness, we are on the cusp of a health revolution.
Through biomedical engineering, understanding our DNA, and mapping the proteins in our blood, we’ll know 1) our predisposition for a variety of illnesses 2) our nutritional deficiencies, and 3) our nutritional prescription for preventing those diseases. According to Agus, this revolution will endow us with the data we desperately need to optimize our individual health.
If we’re lucky, such personalized medicine will be available in our lifetime. But until we all have access to our biological profile, along with the sound medical advice to parse the data and allow us to individualize our nutrition, we must opt for the best health and nutrition advice we have – the kind known to work best for a broad population.
We know that improving the way we eat can be the best preventative medicine. Real foods deliver nutritional benefits the most efficient, safest way: without shortcuts. While we wait for science to help deliver the perfect, tailored preventative diet, eating real food to get the nutrition we need, and staying up-to-date about new technologies that can improve our health is our best strategy.
Part of that strategy includes absorbing health research that applies to you. Not sure what does? You probably already know a lot about your personal health. You may know if you have a genetic predisposition to certain illnesses. You know if you are experiencing health challenges. You also know that you are committed to prevention that will lengthen your life.
That knowledge is the first powerful step toward creating your own personal health profile and eating a diet that prevents and battles illness.
Health News That Might Just Be Crucial to Your Health
What recent research impacts your personal health? The following list includes some valuable new research about health, and their common denominator is wild blueberries. Their anti-inflammatory phytonutrients and powerfully concentrated nutrients make wild blueberries an ideal Rx for general prevention, as well as for body weight issues, maintaining heart health, bowel and digestive problems, and a particularly rare form of breast cancer.
Body Weight & Heart Health. Torching belly fat is not just a matter of looking good– there’s much more at stake than fitting into your skinny jeans. Belly fat is an indicator that you may be at risk of heart disease and type-2 diabetes. Belly fat boosts inflammation and hardens arteries. And, If your waist size is more than half your height, you’re at higher risk for developing diabetes. Phytonutrients, which are responsible for the dark pigment in fruits like blueberries, are uniquely helpful in lowering the risk of heart disease and type-2 diabetes. Wild blueberries in the diet also correlate to lower cholesterol and improved glucose control, and offer concentrated nutrition for few calories (just 42 belly-flattening calories in ½ cup).
Bowel Health. If bowel health is a concern for you, you are among thousands of suffers. As Western diets proliferate throughout the globe, the numbers appear to grow. A new report published in Nutrition
about the nutrition and bowel health connection provides some promising news for those suffering with a common bowel disorder, Inflammatory Bowel Disease. Recent research shows broccoli or blueberries (both were studied in this research performed on mice) may decrease bacteria strains, reduce e. coli, and improve intestinal damage. Colon inflammation tended to be lower for both broccoli and blueberry-fed mice, and tended toward being even lower for those fed blueberries.
This comes on the heels of research into blueberry and gut health that shows that wild blueberries may support intestinal balance and may be helpful in increasing beneficial bacteria (particularly in studies of blueberry powder).
Triple-Negative Breast Cancer. We reported this groundbreaking City of Hope study in a recent post, which explains the promising conclusions that blueberries may slow down the growth of, or stop, triple-negative breast cancer tumors. Triple-negative breast cancer is one of the most aggressive types of breast cancer. It doesn’t respond to traditional cancer treatment, and there are few effective drugs available to combat it. Such a discovery would have a major impact on those with this devastating disease, and those at risk for it.
But there’s no need to wait to start a disease-fighting regimen: there is overwhelming agreement in the scientific community that efforts to lower the risk of breast cancer should involve eating blueberries, along with a variety of fruits and vegetables. Initial studies credit, again, phytochemicals, found in uniquely high concentrations in wild blueberries, for evidence that they might suppress the proliferation and migration of these cancer cells in humanly-consumable doses. In a world of quick-fix supplements and bottled nutritional tinctures, that a preventative for this deadly form of cancer is widely available seems nothing short of a miracle.
A Bit About Wild
While some research focusing on the power of blueberries utilizes the high-bush berry, many target the wild blueberry, or low-bush blueberry, for their nutritional research. Rightly so. It is important to understand that the smaller wild blueberry (wild blueberries will always include the “wild” moniker) has advantages that the cultivated, or high-bush blueberry doesn’t. If you are interested in amplified nutrition (not to mention amped-up taste), choosing the smaller, nutritionally-concentrated wild is essential.
Wild blueberries have a long health history. They are an indigenous fruit grown wild in barrens of Maine and parts of Canada for hundreds of years, and their natural resistance nurtured by rugged soil and challenging weather has made them an enormously powerful fruit with naturally intense nutritional benefits. There is simply no reason not to choose wild—wild blueberries have an increased concentration of these beneficial phytonutrients, and that means you are consuming more health benefits per serving. Opting for berries other than wild is a nutritionally senseless compromise.
An Ounce of Prevention: Today’s Pound of Cure
While scientists continue to conduct research into cures for challenging illness, they often come up with more mysteries. As many nutrition researchers indict environment, Western diets, and genetics, cures remain elusive. It is prevention that will lengthen our life. Fortunately, prevention is achievable by taking advantage of the readily available foods that surround us, both in their fresh, and equally beneficial frozen states.
Until we can take targeted preventative measures based on our personal health profile, health and nutrition gained through real foods offer their own innate, naturally powerful benefits. Eating wild blueberries as part of a broad color spectrum of fruits and vegetables, may be one of the best preventative tactics we have available to us.
Move Over Yogurt – These Wild Blueberry Ideas Give Fruit a Whole New Meaning
“Wild blueberries? I’ll eat them with absolutely anything,” said one dyed-blue-in-the-wool Wild About Health reader. If you agree – and if by everything you mean everything, this is the post for you.
Wild blueberries lovers, these are our halcyon days. In our quest for good health, adding fruits and vegetables to our meals is high priority. Those deeply colored wild blueberries are the go-to food for enhancing our health and disease prevention efforts. They are high in antioxidants, they have a low glycemic index, and they are low in calories. They are also deliciously, complexly sweet and tangy.
As a result of the good news surrounding blueberries, specifically wild (wild offers more concentrated nutrition per berry), there’s a swell of interest in eating the fruit – but not in the traditional way. Wild blueberries are popping up in some unexpected places, and they seem to be a new mainstay in a wide array of foods, drinks, and snacks.
So, move over yogurt, step aside pancakes – we love you, but these new traditions in blues will blow your mind (without blowing your commitment to healthy eating).
7 Unusual Ways to Use Your Blues
The Blueberry Bagel Debate
A discussion of blueberry uses that are out of the ordinary must start with the Great Blueberry Bagel Debate. Loved or hated, all bagel aficionados have an opinion. On the one hand, this choice of bagel can have a tendency to be blue of hue – for some, disturbingly so. While some blueberries remain discretely nestled in the bread, others turn bagels vastly different from the expected earth tone. Depending on the maker, the blueberry bagel has been accused of being cakey, and toppings like lox and capers can seem like a difficult fit.
But for others, the delicious bagel consistency mixed with the sweetness of blues is pure breakfast food bliss, and cream cheese is the ideal pairing. It’s simply the only bagel choice for some bagel lovers, whether they have a berry affinity or not. Read more about the blueberry bagel debate. Then, go ahead and make your own homemade Blueberry Bagel, if you are so inclined.
(Nutritionally) Potent Potables
For the occasional imbiber, blueberries are a clever, inventive, multipurpose bar ingredient. Blueberries are no stranger to vodka, for example – they provide a twist to the norm with the added attraction of the “wild” mystique of their origin. Recently, jumping on the blueberry bandwagon, Hangar One announced the release of Maine Wild Blueberry Vodka. It’s a trend that may have its roots with the local Cold River Vodka, an 80-proof vodka made by steeping Wyman’s wild blueberries in alcohol for several days, then filtering it off. They use just a small amount of sugar to achieve this aromatic bouquet and subtle flavor. Try it, along with their recipe ideas, such as Blueberry Melon Martini, for yourself.
If you are looking for a unique way to use your blues, this one not only fits the bill for your kitchen, it also makes a wonderful homemade gift during the holiday season. Making blueberry vinegar is simple, and its taste and versatility pays off in spades. Blueberry Vinegar can be added to many recipes that call for vinegar to add a unique twist of flavor: try it on salads, as marinade, or have it handy to sprinkle on fish or chicken while you cook. It offers big taste at approximately 4 calories per serving, too.
This slurpable summery treat, which can also be served in winter (buy frozen wild blueberries for easy cooking), fits the bill for savory, elegant and unique. Ladle this Chilled Wild Blueberry Soup from Moveable Feasts into bowls, garnish with sour cream or crème fraîche and top with a mint leaf, and you’ve got a bowl of exquisiteness. Or try this smashing Maine Wild Blueberry Soup which calls for Pinot Noir (weigh it against Moveable Feast’s white wine) and a bit of honey.
Blueberry Swizzle Sticks
We love this idea for its creativity and for the surprising addition it provides to a drink. Wild blueberries create the basis of this swizzle stick drink stirrer that makes a fruit drink more fabulous. Assembly is simple: place blueberries on a wooden skewer and freeze. Then place them in your guests’ drinks at your next wing-ding. You can find the “recipe” here, where you’ll also find some other unique serving ideas for wild blues. They include out-of-the-ordinary notions such as crushing frozen wild blueberries into vanilla frosting to create a beautiful purple color for your cakes that amplifies the flavor and the fun. Blueberry Wine
It may not be the first thing you think of when you think of blueberries, but it’s not the last, either. Blueberry wine conjures the crush of flavorful berries and mellow, sweet subtle of flavors that makes perfect sense. If you are adept at making wine, blueberry is a particularly pleasurable option. The wine-making process can take up to several months however, so depending on your schedule, buying it might be easier.
If you are local to Maine, you might try Bartlett Winery in Gouldsboro or Blacksmith’s Winery in Casco. They both make a practice of using native fruits. Also, Maine Mead Works offers HoneyMaker Blueberry Mead made with wild blueberries and wildflower honey from Maine, which is described as having a cherry-rose color and a clean, honey-like aroma with berry notes – berry irresistible.
Hot & Spicy Sauces
This unusual marriage is made in heaven. The piquant spice of the hot pepper, matched with the sweet tang of blueberries is a taste that thrills the palate and compliments myriad foods. This hot-sweet flavor combination may sound like a one-time treat, but it can quickly become a daily delight. It works with potatoes, sandwiches, chicken, burgers, even scrambled eggs. The Sensitive Pantry has the right idea with this recipe for Blueberry Chili Hot Sauce. You can also start your culinary experimentation with this recipe from Food & Wine, or this simple, sweet Hot Spiced Blueberry Sauce that works for vanilla ice cream as well as for chicken on the barbie.
A similar taste profile can be created with a creatively unusual Blueberry Mustard, something threatening to become a table staple (see evidence here and here for starters), and no wonder. Easy to make and keep on hand for your midnight Dagwood, it’s lovely enough for a homemade Christmas gift for friends. Complete the package with your own jar and label.
Try this simple Spicy Blueberry Mustard recipe from Helium. It calls for just three ingredients: blueberries, mustard and honey…pure condiment delight.
Hungry for more?Endless Simmer will sate your appetite. They have 100 ways to use yours blues – an impressive list that we’ve referred to here before. These ideas are less unusual than they are simply fabulous. Our favorite discovery? Blueberry Mint Ice Cream Sandwiches.
Last month, Midcoast Maine was a hotbed of exciting, innovative research into some of the most urgent areas of health. Bar Harbor, Maine hosted the 14th annual Wild Blueberry Research Summit this August, an event devoted exclusively to continued research into the role of wild blueberries in critical areas of health.
At the Health Summit, top scientists from the U.S. and Canada, collectively known as the “Bar Harbor Group,” come together each year to present compelling new data to substantiate the connection between a blueberry-rich diet and prevention of diseases like Alzheimer’s, heart disease, and diabetes. This year’s Summit once again delivered on the promise of this heralded little fruit.
Widely known as a “brain food” because of its positive effect on brain health as well as for its anti-inflammatory and antioxidant abilities, the wild blueberry continues to be under the microscope as it expands its nutritional promise into areas such as metabolic syndrome, heart and blood vessel health, and diabetes. Researchers who participate in the Summit share current findings from clinical trials and pilot studies, and explore opportunities for future collaborations as they relate to the the berry’s disease-fighting potential.
More than ever, at the heart of this year’s Summit was the impact of diet on our health, our medical care, and our communities. With a nation that is collapsing under the burden of obesity and nutrition-related health issues, it is an important time for nutritional research. The idea that some of the answers to a considerable community health crisis could be found in a little blue globe of fruit is as remarkable as it is exciting. At the center of these discoveries are leading U.S. and Canadian researchers who are active in the fields of neuroscience, aging, cardiovascular disease, cancer, eye health and other health-related areas. Meeting together in Maine, in the middle of wild blueberry country after the harvest season, is particularly fitting.
Part of the compelling new research presented at the Summit included work from Dr. Robert Krikorian of the University of Cincinnati into the connection between wild blueberries and cognitive ability. Krikorian reported on two clinical studies which investigated the effect of a diet supplemented with wild blueberry juice on memory and brain function. Adults in the study had Mild Cognitive Impairment, a risk condition for Alzheimer’s disease.
Krikorian and his team treated subjects with 15 to 21 ounces of wild blueberry juice per day. Mood and memory were tested, and findings indicated that the subjects had improved recall and improved learning after 12 weeks. While these early findings require more study, initial results suggests a relationship between the regular consumption of blueberry juice and improved brain function.
Other research presented at the Summit included work from Barbara Shukitt-Hale from the USDA Human Nutrition Research Center on Aging concerning memory and motor function, Dr. Ana Rodriguez-Mateos of the Department of Food and Nutritional Sciences at the U.K.’s University of Reading into wild blueberry consumption and blood vessel function, and Dr. Catherine M. Champagne, Professor of Nutritional Epidemiology/Dietary Assessment at the Pennington Biomedical Research Center in Baton Rouge into the positive effect of blueberry diet on insulin sensitivity. You can read about some of the Summit’s highlights by reading Annual Health Summit Reveals Promising Benefits of Wild Blueberries.
Each time the Bar Harbor Group comes together, the excitement in the nutritional and scientific fields intensifies. While some of the studies presented at the Summit are in their beginning stages, sharing pilot studies and ongoing clinical trials with such significant potential is the key to moving nutritional research forward and understanding the connections between wild blueberries and disease – especially when they concern diseases that have such a widespread and devastating effect on our population.
Studies into wild blueberries and diseases of aging have already yielded important results. In fact, it’s been since 1998 that these researchers have gathered in Maine to share their data, and past Summits have revealed studies that found positive connections between wild blueberries and satiety, insulin sensitivity, and depression. (Find out more about what we already know about the health benefits of wild blueberries.)
Scientists who study health and nutrition are passionate about understanding wild blueberries’ potential in preventing age-related diseases like cancer and Alzheimer’s. To what extent they can prevent or forestall these diseases is the mission of researchers like those in attendance at the Summit this year.
It’s an exciting time for the wild blueberry! Find information on research from this year’s Summit at WildBlueberries.com, or read more about the scientists that make up the Bar Harbor Group and their work in the field of disease prevention and healthy aging.
