“You must have long-range goals to keep you from being frustrated by short-range failures.” ~Charles C. Noble
Authentic Food of the Day: Blackberries!
I am a berry-addict! I snack on fresh organic berries all of the time and I always add multiple handfuls to my morning smoothies. When they are in season, I love to pick fresh berries or purchase them at my local farmers market. Blackberries are one of my favorite berries because I love their juicy flavor in addition to their amazing health benefits. Blackberries are full of fiber, which helps keep us regular and our digestive system healthy. They are also a good source of magnesium, zinc, iron, and calcium. The deep purple color of these berries is an indicator of compounds (anthocyanins and ellagic acid) that help prevent heart disease, cancers, and signs of aging. These berries have a high content of vitamin E which helps protect our heart and keeps our skin looking and feeling healthy.
DID YOU KNOW:
- Blackberries contain folate which helps promote healthy blood.
- Looking for a boost of vitamin C? Blackberries fit the bill while keeping our immune system strong.
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Smoothie of the Day: Papaya Grapefruit Smoothie with Lime
This is a fantastic smoothie for boosting your energy levels naturally without caffeine. It’s also full of nutrients that include biotin, folic acid, vitamin C, magnesium, potassium, and calcium. Eating papayas can improve the clarity and texture of your skin, lessen the severity of cold and flu symptoms, and help to promote a healthy digestive system. Raspberries are a good source of ellagic acid which helps to destroy free radicals responsible for causing harm to our bodies. It has been shown that grapefruits help reduce cholesterol while boosting immunity. Give this recipe a try!
Papaya Grapefruit Smoothie with Lime
- 1 papaya (skin removed)
- 1 grapefruit (peeled)
- 1 handful of fresh organic raspberries
- A splash of lime to taste
- 1 C grapefruit juice
- 1 C coconut milk (I like using the brand So Delicious)
Add all ingredients to your blender and mix until smooth. Serve in a tall glass and enjoy!
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Authen-tip: Nutrition for Chronic Fatigue Syndrome
Let’s face it; we live in an incredibly stressful world. For many of us, it’s hard to calm down, sleep, and even function properly. What if these symptoms are more than a result of just stress and busy lives? Chronic fatigue syndrome (CFS) is marked by constant fatigue, headaches, flu-like symptoms, and muscle aches. If you think you have CFS, be sure to avoid alcohol and limit your consumption of caffeine. These beverages can lower immunity and create even more sleep problems. Eat immune-boosting foods that include leafy greens, citrus fruits, broccoli, salmon, and kiwifruits. Include more essential fatty acids in your diet from nuts, fish, and seeds. Limit how many refined carbohydrates you consume and replace them with whole grains. You can try supplementing with a good quality flaxseed oil like Barlean’s Organic Flaxseed oil or Barlean’s Forti-Flax (ground flaxseeds).
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Your Daily Moment of Authenticity
“Dream lofty dreams, and as you dream, so you shall become. Your vision is the promise of what you shall one day be; your ideal is the prophecy of what you shall at last unveil.” – James Allen
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Nutrition Nibble: Getting enough Zinc
Zinc is important for helping to balance our blood sugar levels, boosting our immune system, and stabilizing our metabolic rate. It’s also been shown to help prevent 
depression, colds and flus, and an unhealthy lack of appetite. Look for zinc in authentic foods like crimini mushrooms, spinach, asparagus, chard, collard greens, pumpkin seeds, and broccoli. It’s also found in sesame seeds and mustard seeds. Be sure you aren’t overdoing it on the zinc. A bitter taste in the mouth can indicate zinc toxicity in addition to cramps, nausea, and vomiting. If you decide to supplement with zinc, see your local natural health practitioner to learn how much is right for you.
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Spice up your Health – The Healing Power of Allspice
Did you know that allspice is a common flavor found in ketchup, barbecue sauces, and even chewing gum? This spice also adds flavor to some liqueurs and Mexican chocolate. Allspice has a peppery kick to it which makes it a great spice to add to a variety of dishes. It pairs well with a variety of other spices including cumin, cinnamon, onion, and oregano. Studies have shown that allspice may help with high blood pressure and certain menopause problems. This spice is loaded with antioxidants that help to fight cell oxidative damage and it aids in boosting the immune system. It has anesthetic and analgesic properties which makes it a great spice for offering some pain relief. When used as an essential oil, allspice has been found to help with sore muscles. It’s antifingal properties make it a great spice for relieving athletes foot (just sprinkle the spice in-between the toes).
FAST FACT: Allspice is used in many Jamaican dishes, including delicious jerk chicken!
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Daily Nutrition Nibble: Snack on some Sunflower Seeds
Sunflower seeds are a delicious way to incorporate vitamin E, vitamin B1, manganese, and selenium into your diet. These tasty seeds promote a healthy heart, a strong immune
system, and a boost of brain power. Sprinkle raw sunflower seeds on your favorite breakfast cereal, yogurt, or salad. You can also add the seeds to side dishes, like lightly-cooked kale and broccoli. You can also grind up the seeds to make a delicious pesto or sunflower seed butter.
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Authentic Food of the Day: Crimini Mushrooms!
I think that mushrooms are fun to eat! Their spongy texture goes “poof” in my mouth and their woody, earthy taste makes my taste buds incredibly happy. There are so many different types of mushrooms and they all have amazing health benefits. Crimini mushrooms are very popular and a can be used in a variety of recipes. These mushrooms look similar to White Button mushrooms but they have a darker color and a deeper “mushroomy” flavor. They are great for sautéing but especially wonderful for making stuffed mushrooms. You should be able to find them at your local grocery store or farmer’s market. Preliminary research shows that crimini mushrooms may be an important food in a diet that is geared towards protecting against cancer. Extracts of crimini mushrooms have been found to protect DNA from oxidative damage. These mushrooms may prevent the circulating levels of estrogen in the body from becoming excessive by inhibiting the aromatase enzyme. Excess estrogen can spark the development of breast cancer in some women. Crimini mushrooms are loaded with riboflavin, pantothenic acid, niacin, thiamin, and vitamin B6. These B vitamins are necessary for carbohydrate, protein, and fat metabolism.
DID YOU KNOW:
- There are numerous nutrients in crimini mushrooms including zinc, copper and manganese, fiber, magnesium and potassium, iron, calcium and phosphorus, protein, and tryptophan.
- The Egyptians believed that mushrooms granted them immortality, and since the pharaohs were felt to be worthy of this gift, the common people were not allowed to even touch mushrooms.
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Juice of the Day: Minty Tomato Orange Juice
I always try to have big tomatoes growing in my garden every year and I love to eat them as often as possible. Adding them to my morning juice is a great way to start the day! Tomatoes are low in calories and high in potassium. They are also a good source of fiber. One medium tomato contains nearly a quarter of the day’s recommended intake of vitamin C. Give this juice a try!
Minty Tomato Orange Juice
- 4 organic, ripe tomatoes
- 2 oranges (peeled)
- 1 small handful of fresh mint leaves (I have these growing in my garden too, yum!)
Add all ingredients to your juicer machine and juice until smooth. Serve in a tall glass. Enjoy!
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