The benefits of using pistachios2

The benefits of using pistachios

Uncovering the Hidden Health Benefits of Pistachios

Pistachio were used as food thousands of years ago. His homeland is Persia, where it is considered a symbol of prosperity, fertility and wealth. In ancient times it was called “magic nut”, and the Chinese “happy nut” because of the cracked shell reminiscent of a smile.

According to Muslim myth, the pistachio was brought to Earth by the first man (the father of mankind) Adam.

And Nebuchadnezzar, ruler of Babylon, who valued the pistachio’s superiority, grew it in his famous Hanging Gardens.

There is a legend that the queen of Saba declared pistachios as a royal food and forbade the villagers to grow them .for their personal use

Pistachio has become an indispensable food for traders in their travels due to its high nutritional “long-term” preservation.

Pistachio is actually a desert plant. A long hot and dry summer is the guarantee of a rich pistachio harvest.

Pistachio is a very tasty, incredibly useful food. This miracle product is rich in calories (159 kcal per ounce).Due to its usefulness it is used in medicine, in dietetics, cooking.

Mature pistachio is a cracked pistachio. It has a high nutritional value, contains a lot of useful fats, proteins and carbohydrates. Pistachio contains a lot of essential oils, magnesium, with B group vitamin, phosphorus, zinc and other microelements and vitamins. One of the main, useful elements in pistachio is vitamin B7 or biotin (beauty vitamin), which assimilates protein and burns fat, ie is considered the basis of metabolism.

In case of biotin deficiency, hair, skin are affected and depressed mood occurs, cholesterol levels in the blood increase. Pistachio oil helps to get rid of skin pigment spots, freckles and make it more perfect. In pistachio  antioxidants improve vision, and lutein acts almost as a light shield, protecting the retina from being damaged. Potassium and magnesium strengthen blood vessels and normalize heart function. Potassium is also needed to maintain the pH level in the body.

pistachios are an excellent source of plant-based protein, making them an ideal snack for vegetarians and vegans. Protein is essential for muscle repair, tissue growth, and overall bodily functions. Incorporating pistachios into your diet can help meet your daily protein requirements without relying solely on animal-based protein sources.


Pistachios: Beyond the Snack

It is necessary to use at least 15 pistachios a day for maximum benefit.

In folk medicine, pistachio tincture is used as a remedy for fatigue and anemia.

Pistachio contains protein, amino acids, which play a major role in muscle growth and memory improvement. And carbohydrates are a great source of energy for storage and metabolism. Pistachio contains many nutrients that are good for digestion and are used in case of indigestion.

Pistachio has a positive effect on a person’s mental and emotional state, cardiovascular system -prevents the development of atherosclerosis and heart attack.

pistachios are a great source of heart-healthy fats. Despite being relatively high in fat content, the majority of the fat found in pistachios is monounsaturated and polyunsaturated fats, which are considered beneficial for heart health. These fats help lower bad cholesterol levels, reduce the risk of heart disease, and improve overall cardiovascular health.

Not only are pistachios good for your body, but they also have a positive impact on mental health. Pistachios contain several nutrients that contribute to brain health, including vitamin E, folate, and healthy fats. These nutrients help support cognitive function, improve memory, and reduce the risk of age-related cognitive decline.

Recommended for people with intense physical and mental load, especially athletes. Phosphorus helps strengthen the musculoskeletal system.

Pistachios flush toxins out of the blood, clearing it. Pistachio is also a good way to keep your body healthy and toned. Pistachio is also called the “nut of youth” due to its ability to prevent the aging process.

Strengthening the immune system, pistachio has anti-inflammatory and anti-tumor properties.

Sodium in pistachios is essential for the normal functioning of the kidneys, and sulfur strengthens the hair, nails and skin, improves joint function and strengthens muscles.

Dear friends, be informed and healthy.

But it’s not just their taste that makes pistachios stand out. Packed with essential nutrients, they also offer a wide range of health benefits. These small but mighty nuts are known to be a great source of antioxidants, vitamins, and minerals.

They promote heart health, aid in digestion, and even help control weight due to their satiating properties. It’s no wonder they have become a go-to snack for health-conscious individuals worldwide.

Did you know that enjoying pistachios can also be an interactive and entertaining experience? The ritual of cracking open the shells, revealing the vibrant green kernels, creates a sense of anticipation and satisfaction.

It’s no surprise that pistachios are often associated with relaxation and shared moments, whether it’s during family gatherings, movie nights, or even solitary indulgence.

Why Pistachios are an Awe-inspiring Nut Powerhouse

1. The Nutritional Dynamo: Pistachios for a Power-packed Diet
If you’re searching for a nutritional jackpot, look no further than pistachios. Packed with essential nutrients like protein, healthy fats, fiber, and an impressive array of vitamins and minerals, pistachios earn their status as an exemplary superfood. Dive into their high vitamin E content, unsaturated fats, and antioxidative prowess, and learn how pistachios can contribute to your overall well-being.

2. Healthy Heart, Happy Nut: Pistachios as Natural Cardiologists
Incorporating pistachios into your diet is like inviting a cardiologist to dinner. Research suggests that these magical nuts help lower cholesterol levels, reduce inflammation, and promote heart health. Discover the cardioprotective properties of pistachios, from their heart-friendly fats to their natural compounds that support healthy blood vessels.

3. Nutrient-packed Beauty Clinic: Pistachios for Glowing Skin
Confidence begins with healthy and radiant skin, and pistachios hold the key to unlocking your inner glow. Rich in antioxidants, vitamins A and E, and skin-loving nutrients, these nuts nourish your skin from within while combating the signs of aging. Learn how pistachios can leave you with a youthful and radiant complexion that will make heads turn.

4. Crack Open a Smile: Pistachios for Mental Well-being
Who knew that a snack could boost your mood and mental well-being? Pistachios can! Packed with the mighty trio of antioxidants, vitamin E, and magnesium, these nuts have the power to lift your spirits and reduce stress. Uncover the science behind this natural mood enhancer and unlock the secret to a happier you.

5. Pistachios: The Versatile Culinary Conqueror
Beyond their nutritional and health benefits, pistachios are culinary warriors that can transform any dish into an extraordinary masterpiece. From delectable desserts to savory delights and everything in between, pistachios add a delightful crunch, a pop of color, and a distinctive nutty flavor to any recipe. Explore a range of creative culinary ideas that will elevate pistachios from a snack to the star of your menu.


In summary, pistachios are a true superfood with numerous health benefits. From improving heart health and aiding in weight management to providing essential nutrients for overall well-being, these tasty nuts should undoubtedly be a part of your daily diet. So, add some pistachios to your grocery list and enjoy the many advantages they have.

At sally food, we prioritize freshness, quality, and unmatched flavor.

In a world where convenience often overshadows authenticity, pistachios remind us of the beauty of simplicity and nature’s generous offerings. These little green gems have left an indelible mark on our culinary culture and continue to do so with their unique flavor profile and versatility.

So, the next time you reach for a handful of pistachios, remember the nutty story behind that delicious snack, and savor each bite with gratitude for both nature’s marvels and human.

7 health benefits of kiwi 2

10 health benefits of kiwi

Kiwi is an exotic, but quite common berry. Its homeland is China, that’s why it is called Chinese gooseberry. In this article from Sally Food site, we will review 7 benefits of kiwi for your health.

10 health benefits of kiwi

1 gram օf kiwi contains more vitamins and minerals than other fruits, which ensure the full functioning of all our organ systems. Here are just 10 of the many useful features.

  • 1. Kiwi strengthens the immune system. Due to ascorbic acid, it prevents colds. It has been proven that it can replace aspirin.
  • 2. Kiwi has a great effect on the central nervous system. Systematic consumption of berries has a positive effect on a person’s mental and emotional state, helps to get rid of stress, depression, neurosis, helps to restore normal sleep, improve memory and mood. And lutein prevents the deterioration of vision and protects our eyes from harmful substances. And so, kiwi is a good antidepressant, restores vitality, improves brain function, maintains clarity of thought until old age.
  • 3. Potassium and magnesium in kiwi have a positive effect on the cardiovascular system. They regulate blood pressure, and antioxidants prevent cardiovascular disease, especially thrombosis and atherosclerosis.The presence of iron in kiwi protects the body from anemia, and omega-3 fatty acids prevent stroke, ischemic heart disease, atherosclerosis, hypertension and heart failure.

  • 4. Kiwi has a unique effect on the digestive system. The actinide enzyme in it breaks down proteins, facilitating digestion (especially after eating large amounts of meat and dairy products).Kiwi is a diet product. It has the property of burning fat and low in calories, but it satisfies the organism for a long time. This berry is a favorite delicacy of people who are losing weight.Kiwi regulates the general process of metabolism in the body.Chlorine contained in kiwi removes toxins from the body.
  • 5. Kiwi, which is rich in magnesium and nicotinic acid, helps cleanse the intestines, normalize their microflora and work.And pectin has the ability to absorb and remove harmful products from metabolism, which improves blood circulation in the liver.
  • 6. The skin is the largest human organ and needs constant care. Vitamin C in kiwi stimulates collagen synthesis, which has a positive effect on the skin. And vitamin E or tocopherol have antioxidant properties and can protect the skin from sun rays. Kiwi is also used in the form of cosmetic masks (cleansing and nourishing), after regular use of which the skin becomes delicate, firm, fresh, velvety, elastic, shiny and healthy.
  • 7. Kiwi containing zinc stimulates the production of sex hormones, and micro and macro elements have a beneficial effect on libido, especially the presence of arginine (amino acid) helps prevent and treat impotence.
  • 8. Kiwi contains a lot of potassium and other minerals that are very useful for athletes. For example, zinc is involved in the production of enzymes that play a key role in the synthesis of proteins. It helps to restore the muscles after training. And iron improves the body’s energy level, manganese helps to avoid muscle inflammation, injuries and strengthens bones.
  • 9. Before you resort to medication, try eating a kiwi! This unassuming fruit contains serotonin, a neurotransmitter that helps regulate sleep patterns and promotes a good night’s rest. Incorporating kiwis into your evening routine might just be the sweet solution to transform your sleep.
  • 10. Don’t let the small size fool you kiwis are overflowing with eye-protective nutrients! Lutein and zeaxanthin, two powerful antioxidants found abundantly in kiwis, are known to improve vision health and reduce the risk of macular degeneration. Including kiwi in your diet may help counteract the effects of age-related eye diseases and maintain optimal eye health.

Kiwi: The Unsung Hero of Recipe Versatility

There’s more to the kiwi’s capabilities than you might think! Beyond being a delightful addition to a fruit bowl, this versatile fruit can elevate your culinary creations to new heights. Explore innovative recipes where the kiwi takes center stage, from refreshing smoothies and zesty salsa to mouthwatering desserts. Prepare to be inspired as we unlock the creative potential of this underrated fruit.

health benefits of kiwi: The Kiwi’s Mysterious Origins

Behind its unassuming green, brown, or yellow skin lies a heritage shrouded in mystery. Contrary to popular belief, the kiwi fruit is not native to New Zealand, but rather to the mountains of China. We’ll uncover the fascinating journey of how this bizarre berry traveled across oceans, only to adopt the identity of our friendly flightless bird.

From Fuzzy Fruit to Fashion Icon

In an unexpected twist, the kiwi has not only tickled our taste buds but also left an imprint on the world of fashion. With its unique color combination of emerald green and vibrant yellow, the kiwi’s influence has transcended the edible realm to inspire fashion designers across the globe. Discover how this quirky fruit has made its mark on the runway and become a symbol of boldness, creativity, and eclectic style.

Buying Fresh kiwi

The taste of a fresh kiwi is unparalleled. Its sweet and tangy flavor is a delightful combination that instantly awakens your taste buds. Not to mention its unique texture juicy, with a slight crunch when perfectly ripe. The overall eating experience of a fresh kiwi is simply unparalleled.

Kiwis are known for their unique taste, vibrant green color, and numerous health benefits.

When it comes to buying kiwi, freshness is key. Kiwis are at their peak flavor when they are ripe and freshly harvested. By purchasing fresh kiwis, you ensure that you get maximum taste and all the essential nutrients intact.By purchasing fresh kiwis from local farmers, you contribute to supporting the local agricultural industry and community. Buying local not only ensures freshness but also minimizes environmental impact by reducing long-distance transportation. It’s a win-win situation for everyone involved!


From boosting immunity and promoting heart health to improving digestion and aiding sleep, the kiwi is a globetrotting fruit with a myriad of remarkable health benefits. So, why not add a little burst of green goodness to your daily diet? Slice it, dice it, or blend it into your favorite smoothie, and reap the extraordinary rewards that the mighty kiwi has to offer.


“The beneficial and healthy effects of apples on 5 organ systems”

The health benefits of apples

As far back as the medieval Persian physician Avicenna noted the importance of daily use of the apple, highly appreciating its healing power.

The apple tree is considered a toast tree.

There is a famous saying about an apple. “Eat one apple a day, you will not need a doctor.”

Apples are used not only in cooking, but also in cosmetology, folk and official medicine.

This fruit is a storehouse of vitamins (A, C, E, PP, B1, B2),  minerals (potassium, calcium, magnesium, bromine, iodine).

Among the many beneficial properties of apple today, we will mention its positive and healing effect on the 5 organ systems.

The health benefits of apples1

1. Apple strengthens the immune system. Rejuvenates. Contains vitamin C, which is the best remedy for infectious diseases, has anti-inflammatory properties and the presence of iodine prevents diseases of the thyroid gland.

2. Apple normalizes the work of the gastrointestinal tract, is a means of preventing tumors of the pancreas and colon. Improves intestinal microflora and prevents constipation. Improves appetite, regulates metabolism. Due to the presence of pectin in apples, which has the ability to bind and remove toxins and harmful substances entering the body, thereby reducing the risk of intestinal tumors.

The presence of boric acid and citric acid in apples promotes digestion.

Apples have dietary properties, reduce blood cholesterol levels and help get rid of obesity and excess weight.

3. It has a beneficial effect on the cardiovascular system. Apples rich in iron help increase the level of hemoglobin in the blood, are useful in case of anemia. And people with hypertension use the apple, which removes excess water and salt from the body, lowering blood pressure. Frequent consumption of apples prevents the risk of heart attack, the risk of developing atherosclerosis. The soluble fiber found in apples helps lower cholesterol levels by reducing the absorption of dietary cholesterol in the intestines.

4. Need an energy boost? Grab an apple! They are a fantastic source of natural sugars and carbohydrates, offering a healthier alternative to processed snacks. Say goodbye to sluggishness and hello to a refreshing burst of energy.

5. An apple a day keeps the dentist away! Chewing on apples stimulates saliva production, helping to maintain oral health. Additionally, the natural fiber in apples stimulates gums and cleanses teeth, leaving behind a fresh and clean mouth.

6. Make your skin shine with apples! Packed with antioxidants, apples help combat free radicals and promote a youthful complexion. They also contribute to healthy collagen production, reducing the appearance of wrinkles and fine lines.

7. An apple a day can keep cognitive decline at bay. The antioxidants in apples help protect brain cells from oxidative stress, promoting better memory, focus, and overall brain health.

8. Apples are a rich source of essential vitamins, including vitamin C, B-complex vitamins, and vitamin K. These vitamins play a vital role in boosting your immune system, promoting healthy skin, improving brain function, and maintaining strong bones.

9. The presence of phosphorus in apples effectively stimulates the brain (nervous system), is an indispensable element of insomnia, stress, fatigue, it improves memory, and the presence of vitamin A helps improve vision.

10. Apples are also good for the respiratory system, reduce the risk of asthma and prevent other bronchological diseases. Smokers are also advised to use apples regularly, as it removes the toxic substances of tobacco through the respiratory tract.

11. For individuals concerned about blood sugar levels, apples are a smart choice. They have a low glycemic index, meaning they do not cause a rapid increase in blood sugar levels after consumption. This makes them a suitable option for people with diabetes or anyone aiming to maintain stable blood sugar levels.

The health benefits of apples2

Thus, the apple was and is considered all over the world, in fairy tales, in many legends, a symbol of fertility, health, eternal youth, immortality, love, temptation, wisdom, beauty, perfection, luxury, peace, secret knowledge. It was the food of the gods through which they receive They were a supernatural force. In the Testament, Adam and Eve tasted the fruit of good and evil forbidden by God, and the apple they recognized as good and evil, that is, they approached God.

The health benefits of apples3

Buying Fresh apple online

Indulge your tastebuds in the juiciest, crunchiest apples available in the market! At sally food, we prioritize freshness, quality, and unmatched flavor. Each bite of our hand-picked apples takes you on a journey through orchards blooming with succulent goodness.

Step into our store and be greeted by a cornucopia of apple varieties, carefully curated for your delight. From the zesty Granny Smith to the luscious Pink Lady and the irresistible Honeycrisp, we have a tempting apple for every palate.

Our commitment to sourcing locally ensures that you savor the essence of farm-freshness with every purchase. The vibrant colors and fragrant aromas are a testament to the journey these apples take from the tree to your table.

Besides their exquisite taste, apples pack a powerful nutritional punch. They are a natural source of vitamins, antioxidants, and dietary fiber, promoting overall well-being. Prepare guilt-free apple pies, crisp salads, or simply savor them as a wholesome snack the possibilities are endless.

We take pride in ensuring that our apples are cultivated using sustainable practices, caring for the environment and preserving the delicate balance of nature. So, when you bite into our apples, you are also contributing to a greener tomorrow.

At the heart of every great recipe, there’s always an apple! So why settle for anything less than the best? Come and experience the mouthwatering delight of our fresh apples, meticulously chosen to delight your senses and satisfy your cravings.


In conclusion, apples are much more than a tasty treat. Their high fiber content, antioxidant properties, and positive effects on heart health, weight management, blood sugar levels, and brain health make them a must-have in your daily diet.

So, let’s get to know the world around us, the foods that we use in our daily lives and are free to choose. Choose the healthy and the useful. Use apples a lot today and in general and be healthy, young and happy.

Fruits and berries

31 Fruits and berries that are super healthy

1–6: Fruits and berries
Fruits and berries are among the world’s most popular health foods.

These sweet, nutritious foods are very easy to incorporate into your diet because they require little to no preparation.

1. Apples
Apples are high in fiber, vitamin C, and numerous antioxidants. They are very filling and make the perfect snack if you find yourself hungry between meals.

2. Avocados
Avocados are different than most fruits because they are loaded with healthy fats instead of carbs. Not only are they creamy and tasty but also high in fiber, potassium, and vitamin C.

3. Bananas
Bananas are among the world’s best sources of potassium. They’re also high in vitamin B6 and fiber, as well as convenient and portable.

4. Blueberries
Blueberries are not only delicious but also among the most powerful sources of antioxidants in the world.

5. Oranges
Oranges are well known for their vitamin C content. What’s more, they’re high in fiber and antioxidants.

6. Strawberries
Strawberries are highly nutritious and low in both carbs and calories.

They are loaded with vitamin C, fiber, and manganese and are arguably among the most delicious foods in existence.

Other healthy fruits
Other health fruits and berries include cherries, grapes, grapefruit, kiwifruit, lemons, mango, melons, olives, peaches, pears, pineapples, plums, and raspberries.

7. Eggs
Eggs are among the most nutritious foods on the planet.

They were previously demonized for being high in cholesterol, but new studies show that they’re perfectly safe and healthy (1Trusted Source, 2Trusted Source).

8–10: Meats
Unprocessed, gently cooked meat is one of the most nutritious foods you can eat.

8. Lean beef
Lean beef is among the best sources of protein in existence and loaded with highly bioavailable iron. Choosing the fatty cuts is fine if you’re on a low-carb diet.

9. Chicken breasts
Chicken breast is low in fat and calories but extremely high in protein. It’s a great source of many nutrients. Again, feel free to eat fattier cuts of chicken if you’re not eating that many carbs.

10. Lamb
Lambs are usually grass-fed, and their meat tends to be high in omega-3 fatty acids.

11–15: Nuts and seeds
Despite being high in fat and calories, nuts and seeds may help you lose weight (3Trusted Source, 4Trusted Source).

These foods are crunchy, filling, and loaded with important nutrients that many people don’t get enough of, including magnesium and vitamin E.

They also require almost no preparation, so they’re easy to add to your routine.

11. Almonds
Almonds are a popular nut loaded with vitamin E, antioxidants, magnesium, and fiber. Studies show that almonds can help you lose weight and improve metabolic health (5Trusted Source).

12. Chia seeds
Chia seeds are among the most nutrient-dense foods on the planet. A single ounce (28 grams) packs 11 grams of fiber and significant amounts of magnesium, manganese, calcium, and various other nutrients.

13. Coconuts
Coconuts are loaded with fiber and powerful fatty acids called medium-chain triglycerides (MCTs).

14. Macadamia nuts
Macadamia nuts are very tasty. They’re much higher in monounsaturated fats and lower in omega-6 fatty acids than most other nuts.

15. Walnuts
Walnuts are highly nutritious and loaded with fiber and various vitamins and minerals.

16–25: Vegetables
Calorie for calorie, vegetables are among the world’s most concentrated sources of nutrients.

There’s a wide variety available, and it’s best to eat many different types every day.

16. Asparagus
Asparagus is a popular vegetable. It’s low in both carbs and calories but loaded with vitamin K.

17. Bell peppers
Bell peppers come in several colors, including red, yellow, and green. They’re crunchy and sweet, as well as a great source of antioxidants and vitamin C.

18. Broccoli
Broccoli is a cruciferous vegetable that tastes great both raw and cooked. It’s an excellent source of fiber and vitamins C and K and contains a decent amount of protein compared with other vegetables.

19. Carrots
Carrots are a popular root vegetable. They are extremely crunchy and loaded with nutrients like fiber and vitamin K.

Carrots are also very high in carotene antioxidants, which have numerous benefits.

20. Cauliflower
Cauliflower is a very versatile cruciferous vegetable. It can be used to make a multitude of healthy dishes — and also tastes good on its own.

21. Cucumber
Cucumbers are one of the world’s most popular vegetables. They’re very low in both carbs and calories, consisting mostly of water. However, they contain a number of nutrients in small amounts, including vitamin K.

22. Garlic
Garlic is incredibly healthy. It contains bioactive organosulfur compounds that have powerful biological effects, including improved immune function (8Trusted Source).

23. Kale
Kale has become increasingly popular because it’s incredibly high in fiber, vitamins C and K, and a number of other nutrients. It adds a satisfying crunch to salads and other dishes.

24. Onions
Onions have a very strong flavor and are very popular in many recipes. They contain a number of bioactive compounds believed to have health benefits.

25. Tomatoes
Tomatoes are usually categorized as a vegetable, although they are technically a fruit. They are tasty and loaded with nutrients like potassium and vitamin C.

More healthy vegetables
Most vegetables are very healthy. Others worth mentioning include artichokes, Brussels sprouts, cabbage, celery, eggplant, leeks, lettuce, mushrooms, radishes, squash, Swiss chard, turnips, and zucchini.

26–31: Fish and seafood
Fish and other seafood tend to be very healthy and nutritious.

They’re especially rich in omega-3 fatty acids and iodine, two nutrients in which most people are deficient.

Studies show that people who eat the highest amounts of seafood — especially fish — tend to live longer and have a lower risk of many illnesses, including heart disease, dementia, and depression ( 9Trusted Source, 10, 11).

26. Salmon
Salmon is a type of oily fish that’s incredibly popular due to its excellent taste and high amount of nutrients, including protein and omega-3 fatty acids. It also contains some vitamin D.

27. Sardines
Sardines are small, oily fish that are among the most nutritious foods you can eat. They boast sizable amounts of most nutrients that your body needs.

28. Shellfish
Shellfish ranks similarly to organ meats when it comes to nutrient density. Edible shellfish include clams, mollusks, and oysters.

29. Shrimp
Shrimp is a type of crustacean related to crabs and lobsters. It tends to be low in fat and calories but high in protein. It’s also loaded with various other nutrients, including selenium and vitamin B12.

30. Trout
Trout is another type of delicious freshwater fish, similar to salmon.

31. Tuna
Tuna is very popular in Western countries and tends to be low in fat and calories while high in protein. It’s perfect for people who need to add more protein to their diets but keep calories low.

Summer Fruit Salad

Perfect Summer Fruit Salad

This is one of my favorite fruit salad recipes, as I think the sauce really makes it. This salad is tastier the longer you can let it soak in its juices. I prefer 3 to 4 hours in the refrigerator before I serve it. Enjoy.

⅔ cup fresh orange juice
⅓ cup fresh lemon juice
⅓ cup packed brown sugar
½ teaspoon grated orange zest
½ teaspoon grated lemon zest
1 teaspoon vanilla extract
2 cups cubed fresh pineapple
2 cups strawberries, hulled and sliced
3 medium fruit, without skins kiwi fruit, peeled and sliced
3 medium (7″ to 7-7/8″ long)s bananas, sliced
2 fruit, (2-5/8″ dia, sphere)s oranges, peeled and sectioned
1 cup seedless grapes
2 cups blueberries

Step 1
Bring orange juice, lemon juice, brown sugar, orange zest, and lemon zest to a boil in a saucepan over medium-high heat. Reduce heat to medium-low, and simmer until slightly thickened, about 5 minutes. Remove from heat, and stir in vanilla extract. Set aside to cool.

Step 2
Layer the fruit in a large, clear glass bowl in this order: pineapple, strawberries, kiwi fruit, bananas, oranges, grapes, and blueberries. Pour the cooled sauce over the fruit. Cover and refrigerate for 3 to 4 hours before serving.

Per Serving:
155 calories; 1.8 g protein; 39 g carbohydrates; 0 mg cholesterol; 4.7 mg sodium.

Health blog-1-1edit

13 Simple Ways to Improve Your Health

1. Get to bed earlier.

Most of us don’t get the seven or more hours of sleep adults need, according to Quintana.

Over time, a shortage of shut-eye can raise your risk of a heart attack or stroke — regardless of your age, weight or exercise habits.

“If you’re consistently sleep-deprived, going to bed even 15 minutes earlier every night could help,” Quintana says. Also set a regular sleep and wake schedule, and stick to it — even on days off.

2. Make a few dietary substitutions.

Swap white bread, rice, crackers and pasta for healthier whole grain versions.
Use skinless chicken and turkey in your recipes instead of skin-on, and leaner cuts of other meats such as beef or pork.
Replace one sugary drink (soda, juice, etc.) each day with a tall glass of water.
If you get hungry between meals, snack on a handful of almonds or cashews, a piece of whole fruit, or carrot sticks dipped in hummus rather than reaching for candy bars or potato chips.
In addition, Quintana recommends incorporating an extra serving of nonstarchy vegetables into your daily diet.

3.Stretch it out.

“Regularly stretching your muscles helps you avoid injuries, stay limber and move freely as you age,” Quintana says.

Take a few minutes to stretch out before and after you exercise. If you aren’t working out that day, take a few stretch breaks. Find a quiet space in the office where you won’t be disturbed. On the go? Look for natural opportunities in your daily routine to stretch, such as getting out of your car or reaching for items on a high shelf at the store.

Stretching right before bed can also help you relieve tension and help you get to sleep.

And balance exercises — like tai chi — can help dramatically reduce your risk of dangerous falls.