Second Thoughts?

All the way through, I've been really positive about having weight loss surgery, but recently, there's been some negativity regarding the whole process which has caused me to second guess my decision.

I was reading in the paper about a woman who'd had a gastric bypass and then a tummy tuck to remove the excess skin.

The cosmetic surgery had gone terribly wrong, leaving the woman with permanent scarring and chronic pain.

Most of the comments that were left were appalling, calling the woman lazy, accusing her of spending tax payers money on unnecessary surgery and suggesting she should have got off her arse and lost the weight naturally.

I was then introduced to a friend of a friend, who had heard that I was due to have surgery and she immediately asked if I was paying for it myself.

I get angry with myself because I'm too sensitive and thin skinned and other people's negative opinions bother me, when they shouldn't.

Why do people have such a negative attitude towards weight loss surgery, especially when it's on the NHS?

If I were bulimic or anorexic, would they feel the same?  If I got drunk and walked out in front of a car and needed surgery, would they feel the same?

Why do people having weight loss surgery ALWAYS have to defend themselves?

I started to have second thoughts about my decision, worrying about what people were saying and thinking behind my back.

But then I realised - IT'S NONE OF THEIR DAMN BUSINESS!

I've paid into the NHS, so has my husband, my parents, his parents etc - so why shouldn't I be entitled to surgery?  

I'm hoping that the surgery will drastically improve, if not cure some of my health problems, there-by reducing my need for NHS treatment in the future.

So to all those people who don't agree with my decision to have surgery, just remember one thing...you're not paying for it, mine and my family's contributions have already covered the cost, so jog on!

Who Needs Friends?...

I had a lovely phone call from one of my best friends yesterday.  My dear Friend Jane was calling to ask if I'd like to go out for a drink with her this Friday, as it's her birthday.

She then went on to ask when I was due to start my liver diet.  I told her the date and what I'd chosen to eat for those two weeks and her response was this:

"I know it will be hard but you've got to stick to it.  Just think of why you're doing this and it will make it easier.  And I know you might be tempted to pig out the week before the diet starts, but try to cut right down and then your stomach will shrink and you won't be as hungry and if you feel like crap, go to bed.  If you ever feel like cheating, call me okay?  Just call me and I'll give you lots of encouragement."

Who needs friends?  I do.

NutriBullet

I've read a lot of information regarding the post-op diet and many people recommend using a blender.  I came across an infomercial regarding the NutriBullet and it looked very good but I'm not that easily swayed, so I did some research and looked for reviews on the web.

Overall, it looked really good.  It had it's pro's and cons as does everything in life, one of the main cons being that it doesn't have a pulse button so you can't chop anything in it, but one of it's major pro's is that it crushes ice so completely, that you don't get any chips left and another, is that you can blend your soup ingredients in the beaker and then put the same beaker in the microwave to cook.

So, I eventually bit the bullet (ha ha) and bought one.  It arrived very quickly and was bigger than I'd expected.  I read through the booklets that came with it and was interested to see that it recommended using nuts and seeds as a 'boost' to up your nutritional intake.

I went out and bought some ingredients and very quickly learned that making the 'perfect' smoothie was going to be a case of trial and error.

I also put quite a lot of ingredients in at one time, so I can see I'm going to have to reduce the amount I make for after my surgery, as it only keeps for 24 hours in the fridge.

This is what I made first:

A small handful of spinach
1/4 cup of sunflower seeds
3 ice cubes
1/2 banana
a handful of strawberries
Water

I turned the Bullet on and was amazed at how powerful it was and how quickly it worked.  The first time I used it, I used the grinding blade on the sunflower seeds and it turned them into powder.

However, the end result was very unappetising.  It was a horrible brown colour and was very bland-tasting.  I ended up chucking in a load more strawberries and two large squirts of honey, which added a load of sugar!

For the second smoothie, I added some extra ingredients and switched one item:

 A small handful of spinach
1/4 cup of sunflower seeds (not ground)
3 ice cubes
a handful of blueberries
a handful of strawberries
1 beetroot, chopped
2 tsp artificial sweetener
Water

This time, the smoothie was a much better colour (deep red) and was also a lot sweeter.  I also noticed that I could detect the seeds as it didn't grind them into oblivion so I will need to pre-grind any seeds or nuts in the future.  I will aim to reduce the sweetener as I go along and as I mentioned earlier, will also have to adjust the amount I make.

One thing I haven't mentioned is the taste and smell.  Strangely, I would say that you can smell the vegetables more than you can taste them.  There is a 'slight' taste of veg but it's overpowered by the fruit and the sweet taste.

Finally, my protein powder arrived so I made another smoothie today.  The scoop for the protein powder is quite large so I will probably have to halve the amount used in the smoothies I make post-op.  I ordered an unflavoured one and was a little nervous of using it as a lot of protein powders get slated on the forums for their 'horrible' taste.  This time, I used a small banana instead of the blueberries and when I turned the Bullet on, I immediately noticed a difference in the performance of the blender.

I wouldn't say it was struggling, but it definitely required more power to mix the contents.  When I removed the blade, I could immediately see why!  Firstly, the contents had mixed very well but the smoothie had grown significantly, making the contents rise well above the 'max line' on the beaker.  Secondly,the contents were so thick, I initially thought I would need a spoon to consume it!

It DID pour however, although it took it's time to come out of the beaker and it coated the glass that I drank it from, so I wasted some.

The protein powder was fine, I couldn't detect it at all and it mixed thoroughly in the smoothie without leaving any lumps of powder.

I'm getting a bit bored with these ingredients now so I'll need to try some different fruits and veg and add them in smaller quantities.  I'll keep a record on here of how I get on. 

Please Note:  I have not been paid to endorse this product in any way, neither do I work for the company.  I am merely posting my own, personal observations after using it.

My Pre-Op Assessment

It wasn't a great start to the day because my bus terminated early and I wasn't sure where to go to get a different bus to the hospital.  Luckily, I managed to find one fairly quickly and was only 10 minutes late for my appointment.

I did try to call the hospital to let them know that I was delayed but the automated message told me that I was number 28 in the queue and would be answered in approximately 25 minutes!!!

By the time the nurse called me, my stress levels had depleted and I was pleased at the speed with which I was seen and dealt with.

I had my height and weight checked and then my blood pressure was taken and the nurse was surprised to see that it was 116 over 80.  I answered some health questions, had bloods taken, swabs in the nose and groin for MRSA and an ECG and that was it, all done.

The journey home was a little stressful as I had to walk quite far to find a bus but I managed to find my way home and I'm now snuggled on the sofa with a blanket (I'm cold!)

I've been reading the literature that was given to me by the nurse and I'm slightly concerned to see that as I have an ileostomy, keyhole surgery will be attempted but may not be possible, so I may end up with a large cut and a longer recuperation.

I've also just purchased some unflavoured whey protein powder online.  It was a good deal and I got a fiver off so I'm just hoping that it tastes okay in soups and smoothies as it looks as if I'll be drinking a lot of them after my operation.  I need to up my protein intake during the weeks after surgery and this particular protein powder has a good amount in it - 24.2g per 30g serving.

If it's okay, I may go for a vanilla one as well.  I like the idea of making iced coffee with it in my blender.

As for the smoothies, I'm going to have to practice and maybe get some artificial sweetener in powder form as my first attempt came out looking like diarhhoea and I had to add a lot of honey to sweeten the taste!

FRUITS - vitamins antioxidants and fiber to add to your smoothies

To make your smoothie as healthy as possible, you want to be adding a variety of greens and fruit.  The ideal ratio is 50/50 but you may want to start with more fruit and less greens and work your way up.  You can either add one fruit from the list below, or a mixture to make up your 50%.  Try to vary your fruits daily to get the maximum nutrition.

APPLES

Benefit:

Believed to fight several types of cancer, antioxidant-rich apples may very well be key to 'keeping the doctor away'.  They are also helpful in fighting heart disease, weight gain and high cholesterol.  The fiber contained in apples is vital in preventing cholesterol re-absorption.

Selection Process:

• Pick firm apples with no soft spots or bruises
• Green apples with a yellow hue are passed their prime

Nutrition Facts - 1/4 cup (28g) - % = daily value

• Calories 15
• Calories from Fat 0
• Total Fat 0.1g (1%)
• Saturated Fat 0.1g (1%)
• Cholesterol 0mg (0%)
• Sodium 0mg (0%)
• Total Carbs 3.9g (1%)
• Dietary Fiber 0.7g (3%)
• Sugars 2.9g
• Protein 0.1g
• Calcium 1.7mg
• Potassium 30mg

AVOCADOS

Benefit:

Rich in vitamins and minerals, avocados are often considered a perfect food.  Each avocado contains a surprising 4 grams of protein; that's more than any other fruit.  Avocados also contain the highest concentrations of monounsaturated fats among all fruits, compounds that are essential to healthy brain development.

Selection Process:

• Choose firm, tender avocados with no soft spots
• Ripe avocados will have a consistent, slightly soft exterior
• Avoid blemishes, broken skin or dents

 Nutrition Facts - 1/4 cup (28g) - % = daily value

• Calories 45
• Calories from Fat 37
• Total Fat 4.1g (6%)
• Saturated Fat 0.6g (3%)
• Cholesterol 0mg (0%)
• Sodium 2mg (1%)
• Total Carbs 2.4g (1%)
• Dietary Fiber 1.9g (8%)
• Sugars 0.2g
• Protein 0.6g
• Calcium 3.4mg
• Potassium 135.8mg

BANANAS

Benefit:

Bananas are easy to digest and contain potassium, fiber, manganese and vitamin C, making them an excellent food for children and those recovering from illness.  They assist with sleep and enhance immune function and also assist with the absorption and preservation of calcium in the body.

Selection Process:

• Choose bananas that are free of bruises
• Bananas are best eaten when they show tiny dark spots
• Store at room temperature for 3-4 days
• Can be stored in the fridge for up to 2 weeks
• To freeze, remove skin, chop bananas and store in a plastic bag

Nutrition Facts - 1/4 cup (28g) - % = daily value

• Calories 25
• Calories from Fat 1
• Total Fat 0.1g (1%)
• Saturated Fat 0.1g (1%)
• Cholesterol 0mg (0%)
• Sodium 0mg (0%)
• Total Carbs 6.4g (2%)
• Dietary Fiber 0.7g (3%)
• Sugars 3.4g
• Protein 0.3g
• Calcium 1.4mg
• Potassium 100.2mg

BLACKBERRIES

Benefit:

This magic purple berry is packed with antioxidants and contains fiber, folate and vitamins C and K.  Blackberry seeds are also rich in Omega-3 and Omega-6 fatty acids, which can be released through the blades of a powerful blender, such as the NutriBullet.

Selection Process:

• Look for slightly heavy fruit that is firm to the touch
• Avoid wrinkled, shriveled or dried out berries
• Should be little or no evidence of juice at bottom of box

Nutrition Facts - 1/4 cup (28g) - % = daily value

• Calories 12
• Calories from Fat 1
• Total Fat 0.1g (1%)
• Saturated Fat 0.1g (1%)
• Cholesterol 0mg (0%)
• Sodium 0mg  (0%)
• Total Carbs 2.9g (1%)
• Dietary Fiber 1.5g (6%)
• Sugars 1.4g
• Protein 0.4g
• Calcium 8.1mg
• Potassium 45.4mg

BLUEBERRIES

Benefit:

Blueberries contain a wide range of  micro-nutrients, including manganese, vitamin C and K.  These power fruits are also high in fiber and renowned for their anti-inflammatory and cancer-fighting chemicals.

Selection Process:

• Look for dark blue fruit - don't worry about scent
• They should feel heavy in your hand
• They should have very few greenish or purplish berries in the box

Nutrition Facts - 1/4 cup (28g) - % = daily value

• Calories 16
• Calories from Fat 1
• Total Fat 0.1g (1%)
• Saturated Fat 0.1g (1%)
• Cholesterol 0mg (0%)
• Sodium 0mg (0%)
• Total Carbs 4.1g (1%)
• Dietary Fiber 0.7g (3%)
• Sugars 2.8g
• Protein 0.2g
• Calcium 1.7mg
• Potassium 21.6mg

CANTALOUPES

Benefit:

An excellent source of vitamin A and C, potassium and folate.  Cantaloupes are wonderful for promoting lung and vision health.

Selection Process:

• Choose cantaloupes without bruises or soft spots
• Should be heavy for their size
• Should have a hollow sound when tapped 

Nutrition Facts - 1/4 cup (28g) - % = daily value

• Calories 10
• Calories from Fat 0
• Total Fat 0.1g (1%)
• Saturated Fat 0.1g (1%)
• Cholesterol 0mg (0%)
• Sodium 4mg (1%)
• Total Carbs 2.5g (1%)
• Dietary Fiber 0.3g (1%)
• Sugars 2.2g
• Protein 0.2g
• Calcium 2.5mg
• Potassium 74.8mg

CRANBERRIES

Benefit:

With their anti-inflammatory qualities and high levels of vitamin C, cranberries work wonders for the body's cardiovascular, digestive, urinary and immune systems.

Selection Process: 

• Fresh cranberries should be plump, deep red and firm
• Can be stored in the fridge for up to 20 days
• Normal for them to feel a little damp when removed
• Spoiled if discoloured, sticky, leathery or tough

Nutrition Facts - 1/4 cup (28g) - % = daily value

• Calories 13
• Calories from Fat 0
• Total Fat 0.1g (1%)
• Saturated Fat 0.1g (1%)
• Cholesterol 0mg (0%)
• Sodium 1mg (1%)
• Total Carbs 3.4g (1%)
• Dietary Fiber 1.3g (5%)
• Sugars 1.1g
• Protein 0.1g
• Calcium 2.2mg
• Potassium 23.8mg

FIGS

Benefit:

Sweet, luscious figs are a surprising source of calcium which assists in building bone density.  Figs are also a wonderful source of of dietary fiber, which aids in weight management and has been shown to help fight breast cancer.

Selection Process:

• Fresh figs are highly perishable
• Purchase only 1-2 days prior to use
• Look for figs with a rich, deep colour
• Should be plump and tender but not mushy
• Should smell mildly sweet, never sour

Nutrition Facts - 1/4 cup (28g) - % = daily value

• Calories 21
• Calories from Fat 1
• Total Fat 0.1g (1%)
• Saturated Fat 0.1g (1%)
• Cholesterol 0mg (0%)
• Sodium 0mg (0%)
• Total Carbs 5.4g (2%)
• Dietary Fiber 0.8g (3%)
• Sugars 4.6g
• Protein 0.2g
• Calcium 9.8mg
• Potassium 65mg

GRAPES

Benefit:

Grapes work absolute wonders for the heart.  The polyphenols within their skins decrease the risk of cardiovascular disease and protect good cholesterols within your body.

Selection Process:

• Choose grapes that are plump and wrinkle free
• Grapes should be fully intact with no leaking juices
• Should be attached to a healthy looking stem
• Green grapes should have a slight yellowish hue
• Red grapes should be mostly red

Nutrition Facts - 1/4 cup (28g) - % = daily value

• Calories 19
• Calories from Fat 0
• Total Fat 0.1g (1%)
• Saturated Fat 0.1g (1%)
• Cholesterol 0mg (0%)
• Sodium 1mg (1%)
• Total Carbs 5.1g (2%)
• Dietary Fiber 0.3g (1%)
• Sugars 4.3g
• Protein 0.2g
• Calcium 2.8mg
• Potassium 53.5mg

GUAVAS

Benefit:

often listed as a superfruit, guavas are rich in dietary fiber, folic acid, potassium, copper, manganese and vitamins A and C.  A single guava fruit contains roughly four times the vitamin C than an orange. 

Selection Process:

• Fresh guavas should have a softly sweet aroma
• some skin discolouration is normal 
• Avoid fruits that are obviously damaged or rotten
• Are ripe and ready when they yield under mild pressure

Nutrition Facts - 1/4 cup (28g) - % = daily value

• Calories 19
• Calories from Fat 2
• Total Fat 0.3g (1%)
• Saturated Fat 0.1g (1%)
• Cholesterol 0mg (0%)
• Sodium 1mg (1%)
• Total Carbs 4g (1%)
• Dietary Fiber 1.5g (6%)
• Sugars 2.5g
• Protein 0.7g
• Calcium 5mg
• Potassium 116.8mg

HONEYDEW MELONS

Benefit:

Honeydew contains potassium which helps to lower blood pressure as well as antioxidant-dispensing vitamin C.

Selection Process:

• Look for creamy yellow skin with a slightly waxy feel
• Should be firm but not too firm
• Avoid any with blemishes or green skin
• Should be large with some slight softness at the stem

Nutrition Facts - 1/4 cup (28g) - % = daily value

• Calories 10
• Calories from Fat 0
• Total Fat 0.1g (1%)
• Saturated Fat 0.1g (1%)
• Cholesterol 0mg (0%)
• Sodium 5mg (1%)
• Total Carbs 2.5g (1%)
• Dietary Fiber 0.2g (1%)
• Sugars 2.3g
• Protein 0.2g
• Calcium 1.7mg
• Potassium 63.8mg

KIWIFRUIT

Benefit:

Kiwifruit is another rich source of vitamin C and dietary fiber.  Additionally, the vitamin E and Omega-3 fatty acids within its seeds have a thinning effect on the blood, which may reduce the risk of blood clots.

Selection Process:

• Choose fruit that gently yields to pressure from thumb
• Avoid those that are too firm or too soft
• Avoid those that are shriveled or bruised
• Can be stored at room temperature or in the fridge

Nutrition Facts - 1/4 cup (28g) - % = daily value

• Calories 17
• Calories from Fat 1
• Total Fat 0.1g (1%)
• Saturated Fat 0.1g (1%)
• Cholesterol 0mg (0%)
• Sodium 1mg (1%)
• Total Carbs 4.1g (1%)
• Dietary Fiber 0.8g (3%)
• Sugars 2.5g
• Protein 0.3g
• Calcium 9.5mg
• Potassium 87.4mg

MANGOS

Benefit:

The mango's high levels of prebiotic dietary fiber, vitamin C, diverse polyphenols and provitamin A carotenoids work wonders for the immune system.

Selection Process: 

• Look for firmer, heavier fruits
• Choose fruits that are free of blemishes
• Fruit should yield slightly and evenly to pressure

Nutrition Facts - 1/4 cup (28g) - % = daily value

• Calories 17
• Calories from Fat 1
• Total Fat 0.1g (1%)
• Saturated Fat 0.1g (1%)
• Cholesterol 0mg (0%)
• Sodium 0mg (0%)
• Total Carbs 4.4g (1%)
• Dietary Fiber 0.4g (2%)
• Sugars 3.8g
• Protein 0.2g
• Calcium 2.8mg
• Potassium 47mg

NECTARINES

Benefit:

Floral and juicy nectarines are loaded with antioxidants, which prevent free radicals in the environment from entering your body, prolonging the aging process and helping to maintain glowing skin and a healthy body weight.

Selection Process:

• Look for bruise free fruit with an even deep red hue
• The best fruits give off a sweet aroma
• Should yield under slight pressure

Nutrition Facts - 1/4 cup (28g) - % = daily value

• Calories 12
• Calories from Fat 1
• Total Fat 0.1g (1%)
• Saturated Fat 0.1g (1%)
• Cholesterol 0mg (0%)
• Sodium 0mg (0%)
• Total Carbs 3g (1%)
• Dietary Fiber 0.5g (2%)
• Sugars 2.2g
• Protein 0.3g
• Calcium 1.7mg
• Potassium 56.3mg

ORANGES

Benefit:

Renowned for their concentration of vitamin C, juicy and sweet oranges contain healing properties that have been associated with a wide variety of phytonutrient compounds.  Citrus appears to offer the most significant protection against esophageal, orophayngeal/laryngeal (mouth, larynx and pharynx) and stomach cancers.

Selection Process:

• Choose fully ripened oranges
• But organic whenever possible
• Avoid those with soft spots or mould
• Smaller oranges with thinner skins are juciest
• Choose oranges with a smooths skin that feel heavy

Nutrition Facts - 1/4 cup (28g) - % = daily value

• Calories 13
• Calories from Fat 0
• Total Fat 0.1g (1%)
• Saturated Fat 0.1g (1%)
• Cholesterol 0mg (0%)
• Sodium 0mg (0%)
• Total Carbs 3.3g (1%)
• Dietary Fiber 0.7g (3%)
• Sugars 2.6g
• Protein 0.3g
• Calcium 11.2mg
• Potassium 50.7mg

PAPAYAS

Benefit:

Colourful and buttery-smooth papayas are renowned for their digestive benefits.  They are also rich sources of antioxidants, folate, potassium, fiber, vitamin E and K.  These nutrients promote cardiovascular health and help protect against colon cancer.

Selection Process:

• Papayas with reddish-orange skin are ready to eat
• Papayas with yellow patches will take a few days to ripen 
• Avoid overly soft or bruised fruit
• Eat when fully ripened for maximum goodness

Nutrition Facts - 1/4 cup (28g) - % = daily value

• Calories 11
• Calories from Fat 0
• Total Fat 0.1g (1%)
• Saturated Fat 0.1g (1%)
• Cholesterol 0mg (0%)
• Sodium 1mg (1%)
• Total Carbs 2.7g (1%)
• Dietary Fiber 0.5g (2%)
• Sugars 1.7g
• Protein 0.2g
• Calcium 6.7mg
• Potassium 72mg

PEACHES

Benefit:

Juicy, succulent peaches are packed with vitamin C, beta-carotene and antioxidants.  They are quickly joining the ranks of the usually purple antioxidant-rich superfruits.

Selection Process:

• Look for bruise free fruit with an even deep red hue
• The best fruits give off a sweet aroma
• Should yield under slight pressure 
• Never used canned peaches in syrup

Nutrition Facts - 1/4 cup (28g) - % = daily value

• Calories 11
• Calories from Fat 1
• Total Fat 0.1g (1%)
• Saturated Fat 0.1g (1%)
• Cholesterol 0mg (0%)
• Sodium 0mg (0%)
• Total Carbs 2.8g (1%)
• Dietary Fiber 0.4g (2%)
• Sugars 2.3g
• Protein 0.3g
• Calcium 1.7mg
• Potassium 53.2mg

PEARS

Benefit:

Pears are hypoallergenic and high in colon-clearing dietary fiber.  The fresh, buttery fruit also contains free radical-fighting copper and vitamin C.

Selection Process:

• Buy smooth, unblemished pears
• Stores tend to sell unripened pears
• Set on your counter to ripen
• Are ripe when skins give way to gentle pressure

Nutrition Facts - 1/4 cup (28g) - % = daily value

• Calories 16
• Calories from Fat 0
• Total Fat 0.1g (1%)
• Saturated Fat 0.1g (1%)
• Cholesterol 0mg (0%)
• Sodium 0mg (0%)
• Total Carbs 4.3g (1%)
• Dietary Fiber 0.9g (3%)
• Sugars 2.7g
• Protein 0.1g
• Calcium 2.5mg
• Potassium 33.3mg

PINEAPPLES

Benefit:

Just one cup of sweet pineapple supplies 76.5% of the daily recommended amount of manganese - a trace mineral essential for generating energy and antioxidants.  Pineapple also contains vitamin C which supports immunity.  Additionally, pineapple soothes digestion and provides anti-inflammatory benefits.

Selection Process:

• Ripe pineapples will smell sweetly fragrant at the base
• Choose fruit that seems heavy for its size
•  Make sure your pineapple is ripe when purchased as it won't ripen any further once picked

Nutrition Facts - 1/4 cup (28g) - % = daily value

• Calories 14
• Calories from Fat 0
• Total Fat 0.1g (1%)
• Saturated Fat 0.1g (1%)
• Cholesterol 0mg (0%)
• Sodium 0mg (0%)
• Total Carbs 3.7g (1%)
• Dietary Fiber 0.4g (2%)
• Sugars 2.8g
• Protein 0.2g
• Calcium 3.6mg
• Potassium 30.5mg

PLUMS

Benefit:

Juicy summer season plums offer significant antioxidant protection with their high quantities of phenols and vitamin C - the latter of which also assists your body in iron absorption.

Selection Process:

• Best plums are deeply coloured
• Its okay if they have a whitish wax bloom 
• Look for fruits that are free of bruises and punctures
• The fruit should yield to gentle pressure
• It should be slightly soft at the tip when ripe
• Ripe plums can be refrigerated for a few days

Nutrition Facts - 1/4 cup (28g) - % = daily value

• Calories 13
• Calories from Fat 1
• Total Fat 0.1g (1%)
• Saturated Fat 0.1g (1%)
• Cholesterol 0mg (0%)
• Sodium 0mg (0%)
• Total Carbs 3.2g (1%)
• Dietary Fiber 0.4g (2%)
• Sugars 2.8g
• Protein 0.2g
• Calcium 1.7mg
• Potassium 44mg

RASPBERRIES

Benefit:

These fruits are cancer-fighting powerhouses full of free radical-blocking phytonutrients and antioxidant ellagitannins unique to the raspberry.

Selection Process:

• Highly perishable so buy 1-2 days before eating 
• Look for berries that are firm, plum and richly coloured
• Avoid berries that have been packaged too tightly
• Will freeze very well for up to a year if  done properly
• Freeze in a single layer on a baking tray, transfer to a plastic bag, add a squeeze of lemon to preserve colour

Nutrition Facts - 1/4 cup (28g) - % = daily value

• Calories 15
• Calories from Fat 2
• Total Fat 0.2g (1%)
• Saturated Fat 0.1g (1%)
• Cholesterol 0mg (0%)
• Sodium 0mg (0%)
• Total Carbs 3.3g (1%)
• Dietary Fiber 1.8g (7%)
• Sugars 1.2g
• Protein 0.3g
• Calcium 7mg
• Potassium 42.3mg

STRAWBERRIES

Benefit:

This sweet favourite is loaded with heart-protecting, anti-cancer and anti-inflammatory phenols.  Strawberries have wildly versatile flavour and compliment a wide variety of other flavours and textures.

Selection Process:

• Smaller to medium berries usually have more flavour
• Choose plump, firm bright red berries
• Leaves should be green and spotless
• Remove any damaged or moldy berries from box 
• Eat within 1-2 days of purchase
• To freeze, follow the same process as for raspberries

Nutrition Facts - 1/4 cup (28g) - % = daily value

• Calories 9
• Calories from Fat 1
• Total Fat 0.1g (1%)
• Saturated Fat 0.1g (1%)
• Cholesterol 0mg (0%)
• Sodium 0mg (0%)
• Total Carbs 2.2g (1%)
• Dietary Fiber 0.6g (2%)
• Sugars 1.3g
• Protein 0.2g
• Calcium 4.5mg
• Potassium 42.8mg

WATERMELON

Benefit:

Although 92% of watermelon is composed of water, the other 8% is loaded with nutrients, especially antioxidants.  These include vitamin A, C and lycopene, which helps to neutralise free radicals.  Look for a smooth rind with one side darker than the other - this indicates ripeness as the sun darkens the exposed side of the fruit, while the side touching the ground stays its original colour.

Selection Process:

• It should feel heavy for its size
• You can buy ready cut melon instead of a whole one

Nutrition Facts - 1/4 cup (28g) - % = daily value

• Calories 8
• Calories from Fat 0
• Total Fat 0.1g (1%)
• Saturated Fat 0.1g (1%)
• Cholesterol 0mg (0%)
• Sodium 0mg (0%)
• Total Carbs 2.1g (1%)
• Dietary Fiber 0.1g (1%)
• Sugars 1.7g
• Protein 0.2g
• Calcium 2mg
• Potassium 31.4mg

Information courtesy of NutriBullet and www.calorieking.com