authenticselfwellness

Daily Nutrition Nibble: Eat those Olives!

authenticselfwellness — Mon, 21 May 2012 16:08:26 +0000

Did you know that olives are actually fruits from the Olea Europaea tree? They have been enjoyed by many people, for thousands of years, all around the world. These tasty little treats are a great source of iron, vitamin E, and copper. Olives are also a good source of dietary fiber which is needed to promote healthy digestion and regular elimination. Studies have shown that eating olives can help to lower the risk of heart disease while promoting healthy cells. Olives are also a great food for promoting a healthy inflammatory balance, making them a good food for people with arthritis. Snack on some fresh olives, add them to your salad, make an olive tapenade, or start using cold-pressed extra virgin olive oil today! Your body will thank you.

Authentic Food of the Day: Strawberries!

authenticselfwellness — Mon, 21 May 2012 15:57:53 +0000

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.

How to Make a Green Tea Smoothie with Stash Tea

authenticselfwellness — Mon, 21 May 2012 15:16:11 +0000

Are you a tea drinker like me? Do you love to make smoothies? Combine your two passions and make this delicious green tea smoothie! To get your green tea, be sure to visit Stash Tea’s website.

Authentic Nutrients: All about Potassium

authenticselfwellness — Mon, 21 May 2012 14:46:03 +0000

Are you a fairly active person? Do you look forward to working out every day? If so, listen up! It’s important that you are eating a diet full of nutrient-rich foods, especially potassium. Potassium is critical for helping our muscles and our nerves function properly. If we don’t have enough potassium, we can feel fatigued and experience muscle weakness, making it very difficult to stay active. Potassium is also important for helping maintain a good balance of electrolytes in the body. In addition to this, we need potassium to keep our calcium levels balanced, helping to promote strong and healthy bones.

How can you tell if you are deficient in potassium? Some symptoms may include irritability, chronic diarrhea, overall weakness, confusion, and heart problems. Be sure that you are eating potassium rich foods including:

Tomatoes
Kale
Celery
Spinach
Beets
Green beans
Summer and Winter squash
Swiss chard
Asparagus
Coconut Water
Bananas
Cantaloupe

Authen-tip: Nutrition Tips for Menstrual Cramps

authenticselfwellness — Mon, 21 May 2012 14:19:19 +0000

Is it that time of the month again? Are those pesky period cramps creeping up on you? Period pain is caused when the uterine muscles spasm after dispelling the lining (endometrium). Fortunately, nutrition plays a big role in how we experience our periods every month. If you are experiencing nasty cramps, you may have an imbalance of of hormones and be low in calcium and magnesium. Be sure that you eating foods like Swiss chard, kale, broccoli, cherries, beets, and pumpkin seeds. It is also important for women to include plenty of riboflavin (vitamin B2) in their diet, especially around the time of their periods. This is because it has been shown to boost the hemoglobin levels in women with heavy periods. Some great foods that are rich in vitamin B2 include crimini mushrooms, spinach, romaine lettuce, celery, and collard greens. You can also incorporate riboflavin in your diet by eating raspberries and green peas. Stay clear of pre-packaged foods, refined carbohydrates, dairy, sweets, and alcohol.

Your Daily Moment of Authenticity

authenticselfwellness — Mon, 21 May 2012 14:04:06 +0000

“The longer we dwell on our misfortunes, the greater is their power to harm us.” - Voltaire

Details on Margaux’s Upcoming Appearance Tour, Healthy is Beautiful!

authenticselfwellness — Fri, 18 May 2012 15:41:54 +0000

Banana peels for acne? Olive oil for shiny hair? Chia seeds for long nails? These are just some of the fabulous facts you will learn when you attend our exclusive seminar, Healthy is Beautiful! For one night only, join Margaux J Rathbun, B.S., N.T.P. (Creator of Authentic Self Wellness – www.authenticselfwellness.com – and Certified Nutritional Therapy Practitioner) as she shares with us the foods and nutrients that contribute to helping us look and feel our best. Learn about the health benefits of Margaux’s favorite “beauty-boosting foods” while sampling delicious treats provided by Navitas Naturals and Whole Foods Market. Discover creative ways to incorporate these healthy foods into your diet with unique tips, tricks, and recipes. RSVP to secure your spot by emailing margaux@authenticselfwellness.com with the subject line “Whole Foods (location you will be attending).” We’ll see you there!

Tour Information:
*All events are free to the general public and will be held from 7 — 8 pm

May 30th 2012 — Whole Foods Market — Bridgeport Village
May 31st 2012 — Whole Foods Market — Fremont
June 6th 2012 — Whole Foods Market — Mill Plain
June 7th 2012 — Whole Foods Market — Pearl District
June 13th 2012 — Whole Foods Market — Laurelhurst
June 14th 2012 — Whole Foods Market — Tanasbourne

Authentic Food of the Day: Avocados

authenticselfwellness — Fri, 18 May 2012 15:39:56 +0000

It makes me sad when I hear of people avoiding avocados because of their high calorie content, even though the fats found in them are beneficial ones. Although they are commonly referred to as vegetables, avocados are actually a type of tropical fruit! They have a delicious, smooth flavor and are wonderful eaten raw. Avocados are high in omega-6 fatty acids (linoleic acid) which studies have shown can help to stabilize blood sugar levels and control hunger cravings. Avocados are also a great source of potassium, a mineral that helps regulate blood pressure. There is also a good amount of digestive fiber in avocados which aids in promoting healthy digestion. Some other nutrients found in avocados include vitamin K, folate, vitamin C, and vitamin B6. Avocados are a great food for promoting heart health, strong bones, and immunity.

DID YOU KNOW:

- Avocados are native to Central and South America and have been enjoyed since 8,000 BC.

- If stored properly, avocados will stay fresh for up to a week. Purchase unripe avocados and leave them at room temperature. As they ripen, they will soften and the skin will become darker in color. Don’t put your avocados in the refrigerator.

Smoothie of the Day: Tropical Immunity Booster

authenticselfwellness — Fri, 18 May 2012 15:38:22 +0000

This smoothie is a delicious way to boost your immune system while giving you a natural lift of energy. It’s loaded with beta-carotene, vitamin C, calcium, magnesium, and potassium. The berries are full of antioxidants to help fight those nasty free-radicals in your body that can make you sick. Just make sure you are using organic berries. Enjoy this smoothie today!

Tropical Immunity Booster Smoothie

1 C organic strawberries
1 C organic raspberries
1/2 pineapple
1 C plain whole milk yogurt
1/2 C pineapple juice

Add all ingredients to a blender and mix until smoothie. You can add some ice cubes to the mix if you wish to drink it cold. Pour into a tall glass and serve. Enjoy!

Authen-tip: Nutrition for Nausea

authenticselfwellness — Fri, 18 May 2012 15:34:10 +0000

Feeling sick to your stomach? Did you eat something that just didn’t agree with you? Fortunately, there are some natural ways to help soothe an upset stomach. For years, ginger has been known as a powerful remedy against nausea. In fact, studies have shown that 75 percent of pregnant women who used ginger experienced relief from their morning sickness. Apples are another great food for nausea because their fiber content helps to remove whatever is making you sick from your digestive system. Sprigs of fresh mint (either used in tea or chewed on as-is) have also been shown to help with nausea.