Increasing polyphenols & adding fiber are two of the Gene Smart principles that will help you lose weight and reduce your whole body inflammation. Today, we’d like to share with you one of our favorite foods – RASPBERRIES – which pack a powerful punch of polyphenols along with a healthy dose of fiber!
Polyphenols are compounds made by plants to protect themselves. They also protect us by working with our genes naturally to keep inflammation at bay. By incorporating a healthy dose of polyphenols into your daily routine, you can reduce risk of inflammation and associated conditions such as heart disease, arthritis, and diabetes, to name a few.
Why is fiber important? In the Gene Smart Diet Study, fiber was the single most important factor in keeping individuals feeling full and satisfied, ultimately helping them to reach their weight loss goals without hunger. Just one cup of raspberries provides 8 grams of fiber! We recommend consuming 14-16 grams fiber for every 1,000 calories consumed, or about 30 grams for a 2,000 calorie diet.
Here are a few of our favorite ideas for incorporating delicious and benefit filled raspberries into your daily meals and snacks:
Breakfast – add a handful of fresh raspberries to a high fiber cereal. Or, create your own breakfast smoothie with frozen raspberries, vanilla yogurt, orange juice, and ice.
- Snacking – Blend cottage cheese, honey, flax seed, raspberries, and chopped pecans. Serve cold over oatmeal, or with assorted fruit for a healthy and tasty snack.
Try raspberries frozen. They make a delicious and sweet snack anytime!
Mix together raspberries with blueberries, strawberries, and any other fruit you like. Top with a dollop of fat free cool whip for a delicious dessert.
For a delicious and guilt free dessert, try grilled peaches topped with a sprinkle of cinnamon, a drizzle of honey, and fresh raspberries.
We encourage you to consume your polyphenols through delicious foods, like the raspberry, but we know this can be difficult for many, which is why we created our Pomegranate & Green Tea Extract. To learn more about the importance of incorporating polyphenols and fiber into your diet, visit www.genesmart.com.
Words of Wisdom
“Life is a great big canvas, and you should throw all the paint you can on it.”
– Danny Kaye