authenticselfwellness

Daily Nutrition Nibble: Gotta get some Ginger!

authenticselfwellness — Fri, 24 Feb 2012 15:56:42 +0000

Ginger has been a favorite spice for thousands of years! Not only does it taste delicious but it has amazing healing properties. Many people take ginger when they are experiencing motion sickness or nausea. Women also use ginger to aid in relieving menstrual cramps. Ginger has been shown to be useful when it comes to relieving pain associated with migraine headaches and arthritis. It’s also a comforting way to lessen the severity of the symptoms that come with a cold. Make ginger tea by simmering one of two slices of fresh ginger root in water for 10 minutes. You can add some cinnamon for extra flavor.

Authentic Food of the Day: Figs!

authenticselfwellness — Fri, 24 Feb 2012 15:53:56 +0000

I love figs. The texture and taste just make them so much fun to eat! If I am ever craving candy or sweets, I just bit into a chewy fig and that annoying craving is gone. Figs go back to the earliest of times with mentions in the Bible and other ancient texts. They are believed to have originated from in western Asia and were then brought to the Mediterranean region. There are many types of figs including Black Mission, Kadota, Calimyrna, Brown Turkey, and Adriatic. Figs are one of the most concentrated sources of phytosterols, which can block cholesterol absorption in the body and reduce cholesterol levels. Figs are also a good source of potassium and manganese. The leaves of the fig have been shown to promote a proper blood sugar balance. They have anti-diabetic properties and have been known to actually reduce the amount of insulin needed by people with diabetes. In one study, a liquid extract made from fig leaves was added to the breakfasts of insulin-dependent people in order to produce the insulin-lowering effect.

DID YOU KNOW:

- Avoid eating figs that are overripe because they have lost a lot of their nutritional value.

- May through October is when figs have their most concentrated amount of nutrients and flavor. Dried figs are available throughout the year. If eating dried figs, try to find some that do not contain sulfite preservatives.

Smoothie of the Day: Banana Cacao Orange Smoothie

authenticselfwellness — Fri, 24 Feb 2012 15:32:51 +0000

Do you have a picky eater in your family? Do you have a major sweet tooth? This is the smoothie for you! It tastes more like a milkshake than a healthy beverage, which makes it the perfect alternative to a sweet dessert or a sugary soda. This smoothie is loaded with nutrients that promote optimal health. The bananas give this smoothie a nice boost of B vitamins and potassium. The orange is an excellent source of Vitamin C, a powerful antioxidant that helps to maintain the health of cells by protecting them from damage caused by free radicals. I’ve added raw cacao powder from Navitas Naturals to this smoothie for a sweeter taste and a great dose of flavanols, magnesium, antioxidants, and dietary fiber. You can also include a pinch of cinnamon to taste if you wish. Give this smoothie a try today!

Banana Cacao Orange Smoothie

1 orange
1 banana
1 C vanilla almond milk (I recently tried the new Almond Milk from So Delicious and it tastes fabulous with this recipe)
1 Tbsp. ground flax seed (try Forti-flaxfrom Barlean’s Organic Oils)
1 Tbsp raw cacao powder
A pinch of cinnamon

Peel the orange and banana. Add all ingredients to your blender and process until smooth. Pour into a tall glass and serve. Enjoy!

Authen-tip: Nutrition for Healthy Teeth

authenticselfwellness — Fri, 24 Feb 2012 15:11:30 +0000

I think the most important thing you can do is smile! Flash a smile to at least one person every day. To keep your teeth healthy and strong, be sure you are including plenty of calcium-rich foods in your diet from foods like yogurt, spinach, almonds, and sardines. If you are eating foods that have lots of calcium, be sure you are getting enough vitamin D for the absorption of this nutrient. Foods full of phosphorus, magnesium, vitamin A, and beta carotene are also important for healthy teeth. You can get these nutrients from orange veggies and dark green leafy vegetables. Limit the amount of sugar you are consuming. If you are trying to get whiter teeth, switch to green tea instead of coffee or black tea.

Your Daily Moment of Authenticity

authenticselfwellness — Fri, 24 Feb 2012 15:04:39 +0000

“Never let a problem to be solved become more important than the person to be loved.”
– Barbara Johnson

Nutrition Webisode: How to Make a Spicy Fattoush Salad

authenticselfwellness — Thu, 23 Feb 2012 20:41:51 +0000

In this nutrition webisode, Margaux J Rathbun, B.S., N.T.P. (Certified Nutritional Therapy Practitioner and Creator of AuthenticSelfWellness.com) shares a fabulous recipe for Spicy Fattoush Salad from Real Girl’s Kitchen (RealGirlsKitchen.com). Not only does it taste wonderful but it’s loaded with health-promoting nutrients. Give it a try today!

Daily Nutrition Nibble: Drink some Yerba Mate!

authenticselfwellness — Thu, 23 Feb 2012 17:12:27 +0000

Many of you know that I am a big tea drinker. I am a self proclaimed tea-a-holic….what can I say? Some girls buy shoes but I buy tea! My favorite type of tea would have to be yerba mate. It has such a beautiful earthy flavor and it really gives me the energy needed to start my busy mornings. Yerba mate is from a tree native to the rain forests of South America. It does contain a good amount of caffeine but unlike coffee, it will not give you the jitters. Yerba mate has been shown to help raise metabolism and aids in supporting an active lifestyle. It’s a great source of antioxidants, minerals, amino acids and B vitamins. It tastes great alone or you can sweeten it with some raw honey for added health benefits. I drink some every morning because it also helps to aid in elimination. My favorite brand (that I personally drink on a regular basis) is from Eco Teas – Organic and Fair Trade. I enjoy their Unsmoked Yerba Mate and I think you will love it too!

Spice up your Life – Fennel Seed

authenticselfwellness — Thu, 23 Feb 2012 16:47:01 +0000

Fennel is a plant that has it all; it’s actually a vegetable, spice, and herb! The ground bulb is the vegetable, the sprouts are the herbs, and the flower that produces the seeds are the spice. The seeds are a big hit with many people because they go well with so many dishes. Many people are not aware of the amazing health benefits that fennel seeds offers. Did you know that fennel seeds have been shown to help with menstrual cramps? It’s also been shown to have a healing effect for colitis, glaucoma, heart disease, and high blood pressure. In an Indian study, researchers discovered that fennel seeds had a strong impact on boosting brain activity, making the seeds good for those with Alzheimer’s disease and dementia. Fennel seed is very easy to incorporate into your diet because it compliments dishes with mushrooms, salmon, tomatoes, curry and chicken. The flavors in the seeds pair nicely with allspice, ginger, garlic, and coriander.

FAST FACT: In folk medicine, fennel was used to soothe digestive disorders including bloating and gas.

Juice of the Day: Easy Grapefruit and Kiwifruit Juice

authenticselfwellness — Thu, 23 Feb 2012 16:09:11 +0000

For the past week I have been on a major grapefruit-kick! I just love that amazing citrus taste and all of the health benefits that come with that beautiful fruit. That’s why I keep adding grapefruit to my morning juices and smoothies! This is a very simple juice to make because it requires two types of ingredients; grapefruit and kiwifruit. How simple is that? It’s a great juice for adding a boost of magnesium to your daily diet. Grapefruits are a good sources of copper, magnesium, potassium, and zinc. Kiwifruit is loaded with copper and manganese. It’s a great little fruit to include in your daily diet to promote a healthy heart, cells, and a strong immune system. Give this juice a try today!

Easy Grapefruit and Kiwifruit Juice

2 kiwifruit
1 grapefruit

Peel the grapefruit and skin the kiwifruit. Add ingredients to your juicer machine and process thoroughly. Pour into a glass and serve. Enjoy!

Authen-tip: Beets for Helping you Detox

authenticselfwellness — Thu, 23 Feb 2012 15:53:00 +0000

You can’t beat beets! Beets are full of vitamins B3, B6, C, and beta-carotene. They are also a good source of iron, magnesium, zinc, and calcium. Did you know that beets are powerful detoxifiers? They were used in Eastern Europe for their blood-purifying properties. Beets also promote good gallbladder and liver health which is important when it comes to detoxing. The high amount of fiber helps improve digestion and aids to regulate the elimination of waste. Roast some beets with olive oil and sea salt or include them in your next salad!