- Blueberries rank the highest of any fruit for antioxidants, and one cup delivers 14 percent of the recommended daily dose of fiber and nearly a quarter of the recommended daily intake of vitamin C. Blueberries are also low in calories – – fewer than 100 for a full cup.
- Nut consumption has been associated with a reduced risk of major chronic diseases, such as heart disease and diabetes. Clinical trials have shown nuts help lower cholesterol and oxidation, and improve arterial function and blood sugar levels. Researchers at Harvard reported, based on a study of nut consumption and subsequent mortality of over 100,000 people followed for decades, that nut consumers lived significantly longer whether they were older or younger, fat or skinny, whether they exercised more, smoked, drank, or ate foods that may affect mortality.
At first glance, this looks like a lot of work, but it takes only a couple minutes. Before going to bed, I put into the bowl one tablespoon of the yogurt (at left) and one tablespoon of applesauce (next to the prune juice). Then I sprinkle on top two teaspoons each of the powdered Metamucil, flaxseed, and chia seeds. As a final touch, I pour some prune juice on top.
I find this concoction much more effective than Senokot -- or other laxative -- in assuring a regular bowel movement the next morning. And it's quite tasty.