Try Some of Nature’s Candy!

— Written By April Lamb and last updated by
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Berry SmoothieHave you ever made up your mind that you are going to stop eating sweets? I mean completely cut it out of your diet. And before you realize it, you are eating way more sugar items than you anticipated. The best way to do this is to wean yourself off of sugar because your sugar cravings will then become more manageable. Ultimately, you will have more energy, your risk of Type II Diabetes will be lowered, your heart health will improve, your teeth will have a smaller risk of decay, you will experience less bloating, and so forth. There are many benefits of lessening your sugar intake. Always remember sugar consumption has to be limited or it can do more harm than good. So, why not try some of nature’s candy?

Fruit is the original natural source of sugar. Fruit is an excellent source of essential vitamins and minerals and is high in fiber. This summer has already begun and the temperatures have risen to ninety degrees. Fruit can aid in the hydration you need. Here is a small list of fruit and their water content.

  • Watermelon 92%
  • Strawberry 91%
  • Grapefruit and Papaya 88%
  • Pineapple 87%
  • Blueberries 84%

So, the next time you feel your sweet tooth getting the best of you, grab you some pineapples or strawberries. Maybe even a handful of both. Hydration is a key component in being healthy. After a brisk walk try this refreshing smoothie. You will not be disappointed. I have a challenge for you. Let’s try many variations of this smoothie and see how the different flavors make this simple smoothie pop.

In the Sampson office, we have something exciting for the community. Betty Draughon, our County Office Support Specialist, has created a brand-new e-newsletter for the Sampson County office. In this newsletter, it will include every part of Cooperative Extension and what we have going on. It will range from livestock agents to 4-H agents and even agriculture. We work together to enhance our county. This is something you do not want to miss out on! To sign up to receive the e-newsletter, simply call our office at 910-592-7161 or go to our website and subscribe by email.

Berry Purple Smoothie

Makes four servings


  • 20-ounce pineapple chunks
  • 2 cups blueberries, frozen
  • 1 ½ cups of cubed ice
  • 6-ounce lemon-flavored nonfat yogurt


  • In a blender, combine all ingredients and process until smooth.
  • Serve immediately or cover and refrigerate until ready to serve.