Tag Archive | fiber

Daily Nutrition Nibble: Eat those Olives!

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: Limes!

Bored with lemons? Give limes a shot! I love citrus fruits and nothing beats a fresh splash of lime in a cold glass of water!  The amazing zesty flavor is perfect for that mid-morning pick-me-up. Limes are popular all around the world and are found primarily in the tropical regions. Famous for helping with scurvy, limes can help speed up the body’s natural healing process. High in vitamin C, limes are great for boosting the immune system and protecting the eyes. They are also good sources of folate, calcium and potassium. Limes have strong anti-viral properties and help in fighting off “bad” bacteria. The folate found in limes has been shown to keep cholesterol levels low and prevent heart disease. The high amount of potassium found in limes makes the juice beneficial for removing wastes. Try drinking lime juice and water when involved in a detoxification program.


– Limes are a good source of fiber which is important for keeping our digestive system healthy.

– Rejuvenate your skin with a splash of lime juice. This has been known to help with dandruff, bruises, and rashes.

Authentic Food of the Day: Dates!

No, I’m not talking about movie or dinner dates! I’m talking about those sweet fruits that make a yummy snack anytime of the day. Dates have been grown in North Africa for nearly 8,000 years and have been praised for both their nutrients and flavor. You can get them at just about any grocery store and they make a great staple to have in your pantry. Dates are a great source of vitamin B6 which helps give us energy and keeps our skin in great condition. In addition to vitamin B6, it is important to include natural sources of fiber in our diets. Dates are a great source of this, which helps keep our digestive system in optimal condition.


– If you are looking to add more potassium to your diet, dates are a great way to do it!

– 12 dates provide more than 15 percent of the daily recommended amount of iron and niacin needed to stay healthy and happy.

Authentic Food of the Day: Apricots

They may be small but apricots pack a powerful punch of healthy nutrients! Indigenous to the mountains of China, apricots have been enjoyed for more than 4,000 years. They are one of the first fruits of summer and are in season here in the USA from May through August. Apricots are a good source of  immune-boosting vitamins A and C. Vitamin A is also important for promoting healthy eyes and good vision. Apricots are also a good source of dietary fiber which makes them a good food for weight loss. They are also one of the few foods that contain the carotenoid called lycopene which helps promote healthy lungs and can prevent certain cancers. Apricots also have many flavonoid phytonutrients that promote antioxidant activity in the body and potassium to keep your heart in good health.


– In Latin, the word “apricot” means “early matured fruit”.

– Apricots are cousins of peaches!

– Dried apricots have less vitamin C than fresh apricots but they can provide a concentrated source of iron and beta-carotene. Just make sure you are always eating unsulfered dried fruit.

Smoothie of the Day: Pineapple Grapefruit Smoothie with Ginger

This is a great smoothie to make first thing in the morning! It’s loaded with nutrients that will help get you energized and happy. The grapefruit in this smoothie is a good source of vitamin C, E, beta-carotene, folate and calcium. It’s also a good source of fiber which will gives the sense of “fullness”, making it an ideal food for people looking to manage their weight. The pineapple in the smoothie is a great source of vitamin C, manganese, fiber, and vitamin B6. It also provides the body with anti-inflammatory benefits, making it the perfect food for those healing from an injury or suffering from joint pain. I like to add a little ginger to this smoothie for a nice kick of flavor. The ginger promotes good circulation in the body in addition to boosting immunity and moods. Give this smoothie a try today!

Pineapple Grapefruit Smoothie with Ginger

  • 1 1/2 C fresh pineapple chunks
  • 1 grapefruit (peeled)
  • 1 in ginger root (grated or cut into little pieces)
  • 1 C coconut milk

Add all ingredients to your blender and process until smooth. Pour into a tall glass and enjoy!

Smoothie of the Day: Almond, Banana and Orange Smoothie

Are you a big fan of almonds? Did you know that almonds are loaded with antioxidants to help your immune system stay strong? Add some almonds to your morning smoothie/juice routine with this recipe. It’s not only delicious but it’s full of beneficial nutrients. Strawberries contain vitamin K, magnesium, manganese, copper, omega-3 fatty acids, fiber, folate, vitamin B6, potassium and vitamins B2 and B5. Bananas are a good source of vitamin B6, vitamin C, potassium, and dietary fiber. Give this smoothie a try today!

Almond, Banana and Orange Smoothie

  • 1/2 C fresh  orange juice
  • 1 C fresh organic strawberries
  • 1/2 banana
  • 1 Tbsp flax oil
  • 2 Tbsp chopped almonds

In your blender, process all ingredients until smooth. Pour into a tall glass and serve. Enjoy!

Your Daily Nutrition Nibble: Eat Right to Get Rid of Acne!

Do you suffer from acne? Are all of your expensive cleansers and face washes just not cutting it? Zinc, vitamins C, E, and B vitamins are important for maintaining healthy skin free from acne. Try incorporating avocados, Brazil nuts, spinach, watercress, and oats into your diet. Avoid foods that are full of refined sugars and increase the amount of fiber  in your daily diet from fresh vegetables and fruits. This promotes good digestive health and clear skin.

Daily Nutrition Nibble: Garbanzo Beans are Great!

High in fiber, garbanzo beans are an excellent food for keeping your digestive system in working order. They are also great for boosting the immune system due to the fact that they are full of vitamin E and zinc. Garbanzo beans are a good food for promoting energy because they are loaded with B vitamins. They are also a good source of bone-building calcium. You can add garbanzo beans to your salads, snack on them raw, or make them into a delicious hummus. Get some garbanzo beans today!

Juice of the Day: Root Veggie Juice with Apple

This fresh juice is loaded with nutrients that can help us feel our best, especially has we transition into a new season. The parsnips provide vitamin C, fiber, folic acid, vitamin B6, and vitamin E. The turnip is full of magnesium, folic acid, and calcium. The apple is loaded with antioxidants to help protect your body from harmful free radicals. For the best results, make sure you are using a quality juicer, like the Kuvings Silent Juicer. Now available in Australia, I recommend this brand because it’s slow extraction method of juicing keeps all of the nutrients intact. It’s the healthiest way to juice!

Root Veggie Juice with Apple

  • 1 apple
  • 1 turnip
  • 3 parsnips
  • 1/4 fresh fennel bulb

Using your juicer, process all ingredients. Pour into a tall glass and serve. Enjoy!

Smoothie of the Day: Apple and Avocado Smoothie

If you are looking for easy ways to incorporate more “good fats” and calcium into your diet, this smoothie is perfect for you. Avocados contain healthy monounsaturated fat and they are also a good source of potassium. Avocados are also a good source of vitamin K, a vitamin that is important in proper blood and bone function. The apples in this smoothie will boost your immunity with a healthy dose of antioxidants and keep your digestion strong with their fiber content. I like to add one tablespoon of Microrganic’s GreenCalcium, a 100% plant source of calcium from the marine plant Lithothamnium calcareum. Green Calcium is naturally rich in calcium, magnesium and 72 other trace minerals important for optimum calcium absorption and bone health. Give this smoothie a try today!

Apple and Avocado Smoothie

  • 1 small avocado
  • 1/2 C organic apple juice
  • 1 Red Delicious apple
  • 1 Tbsp GreenCalcium
  • 1 C plain yogurt or kefir
  • 2-3 ice cubes
Cut the avocados in half and remove the pit and cut the flesh. Cut the apple into little chunks (skin still left on).  Put the apple juice in a blender, add the avocado, apple chunks, and ice cubes. Process until smooth. Serve and enjoy!