Whenever I see anyone turn away a good trail mix for a pre-packaged 100-calorie sweet snack, I have to admit that I feel a little sad.

Although they may contain more calories, trail mixes, like the Coastal Berry Blend, are just packed with nutrition – and have way more nutrients per calorie than any processed snack.

Because the average American consumes way more calories than what is needed to survive, most of us grow up learning that it’s wise to restrict calories. While this is often true, there is an important point that’s getting lost. Not only should we reduce calories (if we are consuming more than we should), but we should also take a closer look at the quality of each calorie we consume.

For example, an ounce of cashews and an ounce of potato chips have about the same amount of calories (about 160). Which do you think is more nutritious overall? If you said cashews, you’d be right. The potato chip beats out the cashews in vitamin C content, but that’s about all. And I don’t think you’d be surprised to learn that there are much better sources of vitamin C than a potato chip.

In that ounce of cashews, you’re getting 4 grams of protein, 12 percent of your recommended daily value of vitamin K and a host of minerals, such as copper, magnesium, phosphorous, manganese and zinc. Cashews also contain compounds called phytosterols, which have been found in studies to inhibit the body’s absorption of LDL (bad cholesterol).

Remember, the body needs calories to survive, so calories aren’t the enemy; empty calories (calories that provide little to no nutrition) are what you really need to avoid.

Deborah Enos,
“The One-Minute Wellness Coach”

When you hear the word “antioxidants” or the phrase “free radicals,” one tiny little berry probably comes to mind – and for good reason: Blueberries are like the superheroes of the free radical scavenging world. To understand why, let’s first take a closer look at those pesky “free radicals.”

Free radicals are believed to be responsible for all sorts of awful stuff, from the crow’s feet around your eyes to memory loss and even disease. We hear this term buzzing about often, but what does it really mean? Free radicals are atoms, molecules or ions that have an unpaired electron, which makes them unstable. So, they latch on to other molecules, and they end up destroying them in the process. That is, if an antioxidant hasn’t stepped in to run interference. Fortunately, there are many antioxidants found in natural food – and the Coastal Berry Blend Trail Mix is packed with them – blueberries included.

Blueberries contain a wide array of phytonutrients (that act as antioxidants), but it is most praised for its anthocyanin content. Studies have shown that, largely due to its high anthocyanin content, the blueberry may help improve memory and cognition, lower high blood sugar levels and reduce cholesterol. Although this one phytonutrient seems to do all the heavy lifting, it doesn’t exactly work alone. There are at least five other phytonutrients fighting off oxidation behind the scenes.

It may very well be its combination of phytonutrients that have landed the blueberry among those at the top of the oxygen radical absorbance capacity (ORAC) chart – a system that rates the antioxidant content of foods – but the fact remains that blueberries are among the most antioxidant-rich foods you can possibly consume.

Deborah Enos,
“The One-Minute Wellness Coach”

Eating healthy can be a real challenge when you’re on the road (and even when you’re not). Since I travel often, it’s important that I plan my meals and snacks ahead of time. Not only do I want to make sure that I don’t overeat, but I want to be sure I’m getting enough of the right nutrients. That’s why I always throw a trail mix or two in my travel bag before heading out the door.

The Coastal Berry Blend is one of my go-to snacks because I know it’s all natural and it has a good supply of protein, fiber, antioxidants, vitamins and monounsaturated fats (those are the good ones). There are many “superfood” ingredients in this mix, but I wanted to talk today about one that often gets overlooked: the almond.

Almonds aren’t fancy or exotic like some of the other superfoods that have become trendy these days, but they are a superfood nonetheless. In the nut family, almonds are like the nutritional workhorses. They are a rich source of vitamin E, phosphorus, calcium, magnesium, iron, zinc, selenium and copper. Phew. That’s quite an impressive list. But, that’s not all. Almonds are also packed with phytonutrients that act as free radical scavengers in your body, protecting your cells from oxidative damage.

In studies, almonds have been shown to prevent heart disease, lower cholesterol and help reduce inflammation that can lead to chronic disease.

That’s a tall order for a little nut. And that’s exactly why the Coastal Berry Blend will always have a spot in my travel bag. I hope you’ll consider making room in yours too.

Deborah Enos,
“The One-Minute Wellness Coach”