Tag Archive | fiber

Feeling Fabulous with Fiber – Why we need it and how to include it in our diet

In this episode of Authentic Self Wellness Radio, you will discover some of the amazing reasons why we need fiber to look and feel our absolute best. You will also discover the best food and supplement sources of it and how we can easily include it in our daily diets. Enjoy!

Feeling Fabulous with Fiber

Authentic Food of the Day: Oranges!

Oranges are one of the brightest and happiest fruits I know. Their beautiful bright color just makes me smile! They have been a favorite fruit of many throughout history. In the medieval times, oranges and their blossoms were used on a couple’s wedding day to help celebrate the occasion. Oranges were presented as gifts to Queen Victoria during Christmas time. A variety of oranges exist including Valencia, Navel, Jaffa, and Blood Oranges. Perfect as a snack, juice, or used in a recipe, oranges are a fabulous fruit. Oranges are 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. They also have a concentrated source of many heart-healthy nutrients including fiber, vitamin C, folate, potassium, and flavonoids. Oranges contain limonoids which are phytochemicals that can have therapeutic effects such as antiviral, antifungal, antibacterial, antieoplastic, and antimalarial. In lab tests, limonoids have been shown to help fight cancers of the mouth, skin, lung, breast, stomach, and colon. In addition to these health promoting properties, oranges are a good source of vitamin A, calcium, and vitamin B1.


– Studies have shown that oranges can lower high blood pressure as well as cholesterol.

– The pulp from oranges is very beneficial to your health. A lot of the healthy compounds like the limonoids are found in the white pulp of the orange. Consider juicing the entire orange, skin, pulp and all!

Authen-tip: Nutrition for Healthy Hair

Looking to strengthen your hair naturally? Could you locks use a bit more luster and glow? Unhealthy hair can be a result of many things including stress, mineral deficiencies, lack of usable protein, poor circulation, recent illness, and liver malfunction. It can also be a result of an unhealthy diet. Try including foods like flax seeds, carrots, apples, coconuts, onions, and fresh fish in your diet. Drink organic green tea and white tea and stay hydrated with lots of water. You can always make your own hair treatments using ingredients like olive oil, coconut oil, and milk to give your locks more shine.

Authentic Food of the Day: Snow Peas

Snow peas have been around for thousands of years and are enjoyed by many! These young pea pods are delicate and sweet in flavor and are loaded with fabulous health benefits. For example, snow peas are an excellent source of B vitamins which help to boost and maintain our energy levels. These vitamins also help build nerve and muscle tissue in our body. Snow peas also contain immune-boosting vitamin C, helping us stay well during cold and flu season. These peas are rich in lutein and zeaxanthin which help promote vision health. They are also a good source of vitamin K for bone health and vitamin A for heart health.


– Snow peas are a good source of fiber, which helps to lower cholesterol and promotes healthy digestion.

– You can eat the snow pea whole! In fact, these peas are valued for their pods rather than just the peas inside.

Authentic Food of the Day: Mangoes!

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! Mangoes are a good source of vitamin A, beta carotene, vitamin C, vitamin K. They also have a lot of potassium, calcium, phosphorous, and magnesium. Mangoes are a good source of fiber which is important for helping maintain a health digestive system. This fruit is believed to be rich in enzymes which make them great for using as a tenderizing agent in meat marinades.


– The Environmental Working Group put mangoes on the list as one of the least contaminated foods with pesticides.

– According to natural foods expert Rebecca Wood, mangoes contain urushinol, a toxic resin that can cause contact dermatitis. The peel and juice seem to be the problem rather than the flesh. It’s possible (but not very common) that eating mangoes in excess could cause itching or skin eruptions.

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.


– 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.