It doesn’t get any better than biting into a big juicy mango. These fruits have been around for more than 4,000 years and originated in Southeast Asia. Legend has it that Buddha found tranquility in a grove full of mangoes. In India, the mango tree plays a sacred role as the symbol of love. Some people even believe that the mango tree can grant wishes! In this nutrition webisode, you will learn about the health benefits of eating this delicious fruit.
Daily Nutrition Nibble: Incorporating Folic Acid Into Your Diet
Folic acid is well known for having a positive effect on our moods, the aging process, cognition, and pregnancy. Did you know that folic acid also plays a roll in helping us with hearing and preventing age-related hearing loss? Include foods like beans, leafy green vegetables, beets, wheat germ, and citrus fruits in your diet to be sure you are getting enough folic acid.
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Authentic Food of the Day: Strawberries!
Juicy and fresh strawberries are such a treat from Mother Nature. They were popular during the time of pilgrims, who described them to be “the wonder of all fruits growing naturally.” Strawberries are enjoyed raw, in salads, desserts, or in a breakfast recipe. There are over 600 varieties of strawberries that differ in size, flavor, and texture. Strawberries contain vitamin K, magnesium, manganese, copper, omega-3 fatty acids, fiber, folate, vitamin B6, potassium and vitamins B2 and B5. Strawberries also contain a concentrated source of nutrients that make them a good for promoting good heart health. These berries have also been shown to have anti-inflammatory properties and can protect the brain from oxidative stress. The vitamin C in strawberries may promote joint health not only because it is a powerful antioxidant but because it is necessary for an enzyme that promotes the production of collagen.
DID YOU KNOW:
- The ellagitannin content of strawberries has been associated with decreased rates of death from cancer. In one study, strawberries were shown to significantly inhibit the proliferation of human liver cancer cells.
- Always purchase organic strawberries. They are grown low to the ground which makes them a tasty treat for bugs. That’s why they are often heavily sprayed with pesticides.
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Smoothie of the Day: Immune-Boosting Cacao Banana Berry Smoothie
Got a sweet tooth? Trying to avoid sugary sweets like ice cream and milkshakes? You must try this nutritious and delicious smoothie! It tastes more like a dessert than a 
healthy smoothie and it will naturally boost your immune system and energy levels. The cacao powder (I love the kind from Navitas Naturals) gives this smoothie a nice flavor while adding a powerful punch of free radical fighting antioxidants, energizing iron, and heart-healthy magnesium. The bananas are a good source of vitamin B6, vitamin C, potassium, and dietary fiber. Strawberries contain vitamin K, magnesium, manganese, copper, omega-3 fatty acids, fiber, folate, vitamin B6, potassium and vitamins B2 and B5. Just be sure that you are selecting organic strawberries because they are one of the most heavily pesticide-sprayed fruits. Give this fabulous smoothie a try today!
Immune-Boosting Cacao Banana Berry Smoothie
- 2 small bananas
- 1 C fresh organic strawberries
- 1 C plain organic almond milk
- 1 Tbsp cacao powder (I use powder from Navitas Naturals)
- 1 Tbsp chia seeds (I use seeds from The Chia Co)
Add all ingredients to your blender and mix well until thoroughly processed. You may add ice cubes to this smoothie if you want to drink it cold. Pour into a tall glass and serve. Enjoy!
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Authen-tip: Asparagus for Longevity
Did you know that tasty asparagus is loaded with beneficial nutrients that can help us live a long and healthy life? It is packed with vitamin A, potassium, and folate which have been shown to help prevent cancer. Studies have also shown that asparagus is effective in preventing kidney stones and urinary tract infections. Asparagus is loaded with nutrients like vitamin A, C, and K. It’s also full of folate, B vitamins, dietary fiber, manganese, and iron. Asparagus is a good food for promoting a healthy heart, good digestion, and strong bones. Asparagus is also very high in glutathione which is an amino acid compound that has potent antioxidant properties. Be sure to include this tasty veggie in your diet!
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Your Daily Moment of Authenticity
It is not easy to find happiness in ourselves, and it is not possible to find it elsewhere.
– Agnes Repplier
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Nutrition Webisode: How to Make an Energizing Mango Cardamom Smoothie
In this nutrition webisode, Margaux Jean, B.S., N.T.P. (Certified Nutritional Therapy Practitioner) shows us how to make a delicious and nutritious smoothie.
Margaux says, “I am always looking for creative ways to use the spices in my spice rack. This smoothie is a great opportunity to use cardamom, a delicious spice that aids in detoxification and digestion. The ingredients in this smoothie make this a beverage full of nutrients that include beta-carotene, folic acid, protein, calcium, iron, and B vitamins. I’ve also included some flaxseed oil for omega-3 fatty acids.
Energizing Cardamom Mango Smoothie
- 2 organic mangoes
- 1 C chunks of pineapple
- 1 Tbsp. flaxseed oil (I use Barlean’s Organic flaxseed oil)
- 1/3 tsp ground cardamom
- 1 C coconut milk (I like So Delicious Cultured Coconut Milk)
- 1 Tbsp. chia seeds (I like the chia seeds from The Chia Co)
Peel the mangoes. Add all ingredients to a blender and process until smooth. Serve in a tall glass. Enjoy!
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Daily Nutrition Nibble: Nutrition for Acne and Breakouts
Do you suffer from breakouts and acne? Are your lotions and creams just making your complexion more irritated and red? Try eating a diet full of protein (wild-caught fish, chia seeds from The Chia Co, beans, goji berries
), organic vegetables and fruits (especially ones full of antioxidants, like berries), nuts, and seeds. Also be sure that you are including plenty of “good fats” in your diet from foods like coconuts, olives, and avocados. Stay hydrated with plenty of good quality water during the day and avoid soda, caffeine, and alcohol.
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Authentic Food of the Day: Quinoa!
Quinoa is not only a fun word to say, it’s a yummy food to eat! Everyone seems to think that quinoa is a grain when it’s actually a seed, but who cares? It’s so tasty with a variety of foods and complements almost any entrée. Quinoa was known by the Incas as the “mother of grains”. They used the seeds of this plant as one of their main sources of nutrition. Quinoa is becoming more common at a variety of grocery stores. You can now purchase several different types of quinoa in the bulk aisle in addition to the rice aisle. Quinoa is considered to be high in protein. The protein quality and quantity in a quinoa seed is often better than the more common cereal grains. This seed is actually higher in lysine than wheat. Lysine is an amino acid that is rare in the vegetable kingdom. It’s considered to be a well-balanced nutrient for human nutrition. Quinoa has lower sodium content and is high in calcium, phosphorus, magnesium, potassium, copper, manganese, and zinc. You can use quinoa to make flour, soup, or cereal. Most often, it is cooked as a rice dish and served along with an entrée.
DID YOU KNOW:
- When cooking quinoa, it’s advised to rinse the seeds before boiling them. This will help improve the flavor of the seeds and eliminate that tart taste quinoa can have.
- There is about 5 grams of fiber in a cup of quinoa.
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Juice of the Day: Beet-utiful Morning Juice
This is a super juice for boosting energy and keeping your immune system strong. If you love beets, you will love this! Studies have shown that beets are wonderful for promoting a healthy heart. The heart-healthy nutrients found in beets include folate, fiber, potassium, magnesium, and vitamin C. This juice is also full of beta-carotene, folic acid, vitamin C, calcium, and magnesium. Give this juice a try!
Beet-utiful Juice
- 2 beets
- 2 organic carrots
- 1 apple (I like red delicious)
- 1 orange
- 1 sticks celery
- 1/2 inch ginger root
Wash all the fruits and vegetables thoroughly. Add to your juicer machine and juice thoroughly. Pour into a tall glass and enjoy!
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