42 THE QUEENS COURIER • WELLNESS • FEBRUARY 21, 2019 FOR BREAKING NEWS VISIT WWW.QNS.COM
6 fun facts about bananas that will inspire you to eat more
Bananas are a tasty snack that many
people eat regularly without much
thought, but there’s more to the iconic
yellow fruit than just its convenience
and color. Bananas are a superfood loaded
with nutrients and have been enjoyed
worldwide for hundreds of years. In fact,
there are many reasons to consider eating
Versatility: Bananas are one of the most
versatile foods available. Th ey come in
their own container and you can eat them
right out of the peel. You can slice up
fresh bananas to enhance favorite snack
foods, like cereal, yogurt or smoothies.
Th ey are a natural alternative to sugar
to sweeten desserts and can be used in a
variety of recipes, including savory ones.
Th ey are even tasty dried and eaten as
Nutrient powerhouse: Bananas are not
only a powerhouse for potassium with
nearly 10 percent of the recommended
daily value, but also boast many other
nutritional benefi ts. Just one banana has
35 percent of the daily recommended B-6,
which helps with cell growth. In addition,
you’ll be giving your body important vitamins
and minerals like magnesium, manganese,
vitamin C and copper. Bananas
are also a good source of antioxidants to
support a healthy immune system.
Don’t believe the sugar rumors:
Bananas are actually a wonderful source
of natural sugars (the good kind) and
carbohydrates, which help provide sustained
energy. It’s a common misconception
that bananas aren’t as healthy due
to the higher sugar content, however,
the natural sugars in bananas come with
fi ber, which slows digestion and gives the
body time to use it as fuel instead of storing
it as fat.
Low-fat, low-cal: Bananas have no fat,
cholesterol or sodium, making them ideal
for nutritious eating as well as a good
option if you’re on many specialty diets.
Plus, they’re just 100 calories per banana,
providing you all-natural, long-lasting
energy. Whether it’s a snack or addition
to a recipe, you can feel good about eating
Digestive health: Bananas are oft en one
of baby’s fi rst foods. Th ey are also one of
the fi rst things we eat when we are sick.
Why? Because they are soft to chew and
easy to digest. In fact, bananas can support
digestive health thanks to their pectin
level that acts as a fi ber. If you prefer
your bananas a bit on the unripe
side, you’re also in luck because unripe
bananas contain higher levels of resistant
starches, which are a soluble fi ber.
Banana bread: One of the most popular
ways to bake with bananas is banana
bread. What many people might not know
is the history of the moist, sweet loaf featuring
the classic yellow fruit. Banana
bread is the creation of thrift y housewives
during the Great Depression who
had to stretch their family’s food supplies,
including utilizing overly-ripe bananas.
Recipes have evolved over the years to
include diff erent ingredients and fun variations,
such as adding in nuts, chocolate
chips and fl avoring like almond and
vanilla. In fact, banana bread is so popular,
it has its own day: Feb. 23 is National
Banana Bread Day. What better reason to
bake this classic recipe for your friends
Chiquita Banana Nut Bread
• 4 ripe Chiquita bananas
• 3 eggs
• 1 cup almond fl our/spelt fl our
• 2 tablespoons honey or maple syrup
• 1/4 cup pecans
• 1/4 cup walnuts
• 2 tablespoons baking powder
• 2 tablespoons ginger powder
• 1 teaspoon vanilla powder
• 2 tablespoons cinnamon
• 1 can coconut milk (13.5 fl . oz.)
• 1 tablespoon honey
• 1 teaspoon vanilla powder
PurÃ©e 3 bananas with a hand mixer.
Scoop the bananas into a big bowl.
Chop nuts coarsely. Now add all other
ingredients and mix thoroughly.
Pour batter into greased pan. Cut the
fourth banana lengthwise in half and
place the slices on top of the batter.
Bake loaf for about 45 minutes in oven.
Th e night before, put the coconut
milk in the fridge (to separate fl uid from
cream). Scoop only the top layer of cream
from the can into a big bowl. Add 1 tablespoon
of honey and 1 teaspoon of vanilla
and mix it until you get a smooth mixture.
Serve with the loaf.
4 steps for a healthier you
When focusing on personal transformation,
many hit the gym or focus on
eating right and losing weight. Instead
of taking on large, diffi cult-to-maintain
goals, there are smaller, simpler steps and
habits that can be embraced, resulting in
lasting change and a healthier you.
1. Self-care isn’t selfi sh
When too many obligations and plans
with family and friends become a burden,
it’s OK to take a pass. If needed, spending
a night at home or retreating to the comfort
of your bed can help keep unintended
stress at bay. Everyone needs a break from
their social life on occasion.
2. Bring on the breakfast
Busy mornings might leave you feeling
short on time and skipping out on breakfast
altogether. Th ough it might feel like
a huge time saver, skipping breakfast is
detrimental to your day. Quick breakfast
options that you can prepare ahead of
time, like veggie egg muffi ns or overnight
oats, provide energy and nutrients, like
fi ber, that you need to keep you and your
body moving all day long.
3. Treat the small stuff
If you feel that something is off with
your body, no matter how small it may
seem, acting from the start can go a long
way in preventing bigger issues. Treating
minor health conditions can be just as
important for overall health as visiting the
doctor for more serious concerns, like the
fl u or chronic pain. Quick relief for bum
discomfort, such as itching and burning,
is achievable with Preparation H Totables
Irritation Relief Wipes. Th ey deliver relief
and on-the-go cleansing in a discreet,
convenient travel pack - so you can easily
treat symptoms and get back to your
day in comfort no matter where you are.
4. Work, walk, work. Repeat.
Remaining sedentary all day can lead to
several physical eff ects and pains. To help
steer clear of these, set a timer and get up
for a fi ve-minute lap around the offi ce
or house every hour or so. Not only will
you minimize potential aches but moving
throughout the day can also make you
With these tips in mind you can be
more on top of your health without making
any drastic changes. For more information,