We all know that it’s important to include a multitude of vitamins into our diet. Vitamin K is an important fat soluble vitamin that prevents oxidation to our cells, protects against osteoporosis, and allows our blood to clot normally. When we aren’t getting enough of this vitamin, we can experience excessive bruising, liver or gallbladder problems, and digestion issues. Include vitamin K in your diet by eating kale, spinach, Brussels sprouts, cabbage, green beans, and cauliflower. You can also get it from avocados, carrots, bell peppers, and sea vegetables.
Tag Archives: fruits
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!
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.
For the past week I have been on a major grapefruit-kick! I just love that amazing citrus taste and all of the health benefits that come with that beautiful fruit. That’s why I keep adding grapefruit to my morning juices and smoothies! This is a very simple juice to make because it requires two types of ingredients; grapefruit and kiwifruit. How simple is that? It’s a great juice for adding a boost of magnesium to your daily diet. Grapefruits are a good sources of copper, magnesium, potassium, and zinc. Kiwifruit is loaded with copper and manganese. It’s a great little fruit to include in your daily diet to promote a healthy heart, cells, and a strong immune system. 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!
Easy Grapefruit and Kiwifruit Juice
- 2 kiwifruit
- 1 grapefruit
Peel the grapefruit and skin the kiwifruit. Add ingredients to your juicer machine and process thoroughly. Pour into a glass and serve. Enjoy!
I am a big berry fan and I enjoy trying different varieties from around the world. Goji berries are one of my favorites because they have a unique flavor and incredible healing properties. Goji berries have been used in Tibet for at least 1,700 years and are very popular in Chinese medicine. It is one of about eighty varieties of the Lycium berry that is indigenous to the Tibetan and Mongolian regions. Goji berries contain large amounts of essential amino acids and are rich in carotenoids and vitamin C. They are an excellent way for vegetarians to incorporate protein into their diet in addition to iron, zinc, and phosphorus. Goji berries also have compounds rich in vitamin A that may have anti-aging benefits. These special compounds help boost immune function, protect vision, and may help prevent heart disease. Some research suggests that Goji berry extracts may boost brain health and may protect against age-related diseases such as Alzheimer’s. My favorite brand of goji berries comes from Navitas Naturals. They sell delicious goji berries that are sun-dried, organic and raw, making them a powerhouse snack full of nutrients. Also be sure to check out Navitas Naturals Goji Powder, perfect for adding to your morning smoothies. Yum!
DID YOU KNOW:
- It’s very easy to include goji berries in your diet! Add them to your oatmeal, smoothie, tea, granola, and salads.
- Goji berries are loaded with antioxidants that will help fight off free radicals in your body and make your immune system strong!
Hi guys! As you know, I am so excited to have partnered with another wonderful company, Kuvings! Kuvings has been around since 1978 and they make quality small kitchen appliances, like the Kuvings Silent Juicer. If you are one of the many people that have been emailing me and asking what juicer I recommend, this is it! I am obsessed with my silent juicer and I have started using it multiple times a day (my favorite thing to make is ginger and apple juice, yum!) In this nutrition webisode, I share with you the reason I love the Kuvings Silent Juicer and why you should consider purchasing one for yourself. Enjoy!
If I am ever craving candy or sweets, I just bit into a chewy fig and that annoying craving is gone. Figs go back to the earliest of times with mentions in the Bible and other ancient texts. Figs are one of the most concentrated sources of phytosterols, which can block cholesterol absorption in the body and reduce cholesterol levels. Figs are a great source of calcium and dietary fiber. Fully ripe figs are plump and have a dark color. They are soft but not mushy and will have a bit of a syrup exuding from them. Avoid eating figs that are overripe because they have lost a lot of their nutritional value.
It doesn’t get any better than biting into a big, juicy peach! I use to love to pick peaches right off the tree as a kid. They are such an amazing treat during the warmer months and taste great alone or in combination with other ingredients. Fruit salad anyone? Peaches are an ideal fruit for detoxification as they contain compounds that help to cleanse the digestive system, kidneys, and bladder. If you have digestive issues, peaches are a good fruit choice because they are easier to digest than other fruits. Peaches are a great source of vitamins B3, beta-carotene, and folate. Peaches also contain a good amount of calcium, iron, magnesium, potassium, and zinc. The lutein and zeaxanthin in peaches help promote healthy eyes while the boron found in peaches can help to stabilize hormones and reduce the craving for something sweet during times of PMS.
DID YOU KNOW:
- Don’t eat too many peaches in one sitting! They can act as a diuretic and laxative, so eating too many can actually dehydrate your system.
- There are about 38 calories per peach. A good snack for those watching their weight!
Do you love bananas? You should! This delicious food makes a fabulous snack that you can take with you on-the-go. Bananas are loaded with nutrients like folate, calcium, iron, and magnesium. They are also a good source of B vitamins which give our bodies a nice natural lift of energy. Bananas are full of potassium which makes them a good food for promoting a healthy heart. They also contain an idea carbohydrate combination to help our bodies replace muscle glycogen when we are exercising. Be sure to eat a banana today!
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.