Tag Archive | fruits

Managing Inflammation with Nutrition – Foods to eat and foods to avoid

In this episode of Authentic Self Wellness Radio, we talk all about the ways our diet can either contribute to or reduce inflammation in our bodies. Discover what foods help to manage inflammation and what foods we should avoid. Enjoy!

Foods to Reduce Inflammation

Listener Q&A: How to make green smoothies taste good, stinky garbage disposal, and how to use juice pulp

Hi friends! I am back from my big road trip and I got a lot of great questions from you while I was gone. In today’s episode, I answer some of the ones that I think we can all use. You will discover how to make a green smoothie actually taste good, ways to use the leftover juice pulp from juicing, how to stop a garbage disposal from stinking, and more. Enjoy!

Answering Your Questions

Video: Plant-Based Sources of Protein


In this nutrition webisode of “Authentic Living with Margaux” for Nature and Health Magazine, Margaux J Rathbun, B.S., N.T.P., shares with you her favorite plant-based sources of protein and demonstrates how to make a protein-packed smoothie. To learn more, visit www.natureandhealth.com.au.

Authen-tip: Feeling Good with Phytonutrients

Phytonutrients or “plant nutrients” are important to include in our daily diet. They come in  many classes including carotenoids, flavonoids, and sulfides. Phytonutrients are responsible for the way a plant looks, smells, and tastes. When your steamed veggies start to change color (for example, your kale becomes a beautiful deep green), that reaction is centered around the plants phytonutrients. The bitter taste found in some of fruits and vegetables are also a result of these substances. Why do we need to include phytonutrients in our diet? They have been shown to help slow down the aging process, prevent cancers, promote a healthy heart and good blood pressure. They are also loaded with antioxidants to help our immune system stay strong.  Try including broccoli, kale, cilantro, blueberries, oranges, tomatoes, or sweet potatoes into your meals this week for a healthy dose of phytonutrients!

The Health Benefits of Nectarines

Did you know that nectarines were named after the Greek god Nekter? These delicious little fruits have been adored for years because of their sweet and juicy flavor.  You can eat them by themselves or include them in salads or fruit salsa. When purchasing nectarines, be sure to look for ones that are moderately firm and brightly colored. The fruit is ready to eat when the flesh is soft to touch and smells fruity. Here are some of the health benefits of eating nectarines.

  • Nectarines are a good source of beta-carotene, an antioxidant that the body converts to vitamin A.
  • One medium-sized nectarine has 65 calories.
  • The flesh of a nectarine is rich in antioxidants, especially carotenoids, that help protect our bodies from cancer and other diseases.
  • Nectarines are high in pectin, a soluble fiber that helps control blood cholesterol levels.
  • The skin of a nectarine is full of fiber, which helps to promote a health digestive system.
  • Looking to include more potassium into your diet? Nectarines are full of this energizing nutrient

References: Reader’s Digest, Foods that Harm, Foods that Heal. 2004. Metro Books, New York, NY.

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 Nutrients – All about Vitamin C!

We have all heard about vitamin C and it’s ability to boost our immune system. Did you know that there is much more to this important vitamin than helping us stay well during cold and flu season? Vitamin C helps to protect our cells from the damage caused by harmful free radicals. It also helps to regenerate our vitamin E supply while improving our absorption of iron into the body. If you find that you are getting sick a lot, are experiencing slow healing of cuts and scrapes, and have developed lung-related problems, you could be deficient in vitamin C.

If you think you are deficient in this vitamin, be sure to include the following foods in your diet:

  • Cabbage
  • Strawberries (organic)
  • Grapefruit
  • Oranges
  • Kiwifruit
  • Papaya
  • Lemon juice
  • Kale
  • Bell Peppers