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Sabrina Bidwell

Sabrina Bidwell

Health Tips

Sip Down A Summer Smoothie
June 5, 2013
Not All Milk Is Created Equal
May 8, 2013
The Dangers of Being Clean
April 24, 2013

Nutrition Tips

Healthier Alternatives
Feb. 20, 2013
Cruciferous Vegetables
Feb. 6 2013
Jan. 23 2013

Nutrition Tips:


Sabrina Bidwell / Mainstream

A new year provides an opportunity to establish new eating habits. Implementing superfruits into one’s diet can increase nutrient intake and deliver a healthier lifestyle. Superfruits are high in fiber, vitamins and antioxidants, while at the same time low in calories and fat. They are very nutritious and possess an array of health benefits. The most common superfruits are blueberries, raspberries, blackberries, pomegranates and acai berries.


Blueberries, known as the antioxidant superfruit, are low in calories and have no fat. This makes them a great snack option for controlling weight.

The antioxidant benefits from blueberries can help to prevent diseases and cancer by repairing damaged tissue cells and preventing the growth of cancer cells. These antioxidants, along with vitamin C, also make blueberries a great benefit towards anti-aging by protecting skin cells.

Continuous blueberry consumption can improve brain health and motor skills, as noted on FitDay.com. Blueberries have the ability to reverse short-term memory loss. According to Mehmet C. Oz, MD, brain function is improved by up to thirty percent by drinking blueberry juice daily. The vitamin A in blueberries helps to maintain eyesight and the ability to adjust vision in the dark.


Raspberries aid in digestion health because they are full of fiber. They also contain vitamins A, C and E which helps to boost the immune system.

A diet rich in raspberries can help maintain bone health due to their generous amount of manganese. As stated on Livestrong.com, manganese also helps to make connective tissues in the body and repair blood vessels.


Blackberries are very similar in health benefits to the other superfruits. Their antioxidant properties help prevent cancer, they contain vitamin A for eye health and their fiber assists in digestion.

Blackberries lower cholesterol, which is beneficial to heart health and diabetes. They are also high in vitamin K which aids in calcium absorption for bone health.


Pomegranates are one of the most common superfruits. The polyphenol in pomegranates protects skin tissues, preventing cancers and keeping skin looking younger and healthier. The antioxidants in pomegranates also help prevent cancer by averting the spread of cancer cells.

Acai berries

Similar to pomegranates, acai [Ah-sigh-EE] berries are another well-known superfruit. They are grown in subtropical areas, making them uncommon to find in North America. The most common ways to reap the health benefits of acai berries are through supplements or by consuming the powdered version which can be stirred into beverages.

Low in calories and fat, acai berries are great in assisting weight loss. When feeling groggy, these berries can provide an increase of energy.

Acai berries, similar to other superfruits, help to maintain skin health, are high in fiber and can prevent cancer. Anthocyanin, an antioxidant in acai berries can help to lower cholesterol. It improves blood circulation, preventing blood clots.

Full of vitamin C, acai berries help boost the immune system. They are also an anti-inflammatory, making them beneficial in cases of allergic reaction.

Super Recipies

Blueberry Pomegranate Smoothie
Sabrina Bidwell / Mainstream

Blueberry Pomegranate Smoothie

  • 1 cup blackberries
  • 1/4 cup pomegranate arils
  • 1 cup vanilla yogurt
  • Couple spashes of milk
  • About 10 ice cubes


In a blender, combine the blackberries, pomegranate arils, yogurt, and milk. Blend together. In increments of 5, blend in the ice cubes until preferred thickness.

Raspberry Pancakes with Blackberry Syrup
Sabrina Bidwell / Mainstream

Raspberry Pancakes with Blackberry Syrup


Raspberry pancakes:

  • 1 1/4 cups oats
  • 1 1/2 cups almond milk
  • 1 large egg
  • 1 tbsp. apple sauce
  • 1 cup flour
  • 1 tsp. baking powder
  • 1 tsp. cinnamon
  • 2 tbsp. sugar
  • 1/2 cup raspberries

Blackberry Syrup:

  • 1 cup blackberries
  • 1/4 cup agave syrup


Raspberry Pancakes

Mix the oats and milk. Let the mixture sit for five minutes so the oats can soak up some of the milk. Mix in the egg and applesauce. Mix in the dry ingredients. Chop up the raspberries and stir in to pancake mixture. Over medium heat, drop 1/3 cup scoops onto griddle. Cook until both top and bottom of the pancake are lightly brown.

Blackberry Syrup

In a microwave-safe bowl, microwave the blackberries for 30 seconds. Mash up the blackberries with a fork and mix in the agave syrup. Microwave for another 30 seconds. Stir and serve over pancakes.