Tag Archive | minerals

Authen-tip: Parsley is Powerful

Did you know that parsley is a powerful little plant full of amazing health benefits? It’s dark green color comes from the chlorophyll content which makes it good for cleansing the body. Parsley is an excellent source of vitamins K, A, C, folate, and iron. It also contains some bone-building calcium and heart-healthy potassium. If you suffer from bad breath, try chewing on a sprig of parsley! It has a long history of being used as a natural breath freshener. Parsley also contains some tryptophan, it can help promote sleepiness at night. Parsley is also a good source of free-radical fighting manganese.

Authen-tip: Healthy Foods for PMS

It’s the time that a woman just doesn’t feel like herself. Some women only experience abdominal cramps and a cranky mood. Others feel horrifically bloated, overly tired, and irritable to the point where they want to go into hibernation for a week! If you experience PMS symptoms, start with a well-balanced diet that includes plenty of organic fruits, organic vegetables, and whole grains. Try eating kale, collard greens, Brussels sprouts, and Swiss chard. You can also enjoy quinoa, amaranth, and lentils. Foods high in sugar (like donuts, cookies, soda, and candy) may exaggerate mood swings and if possible, try to eliminate caffeine, which will only worsen anxiety, tension, or irritability. Also abstain from drinking alcohol which can worsen your mood, especially if you feel depressed. Eat foods full of vitamin B6 like spinach, garlic, bananas, celery, asparagus, and cabbage.

Juice of the Day: Beta-Carotene Blast

We all know that it’s important to include as many vitamins and minerals in our diet as possible. Beta-carotene is an important vitamin because it’s responsible for protecting our cells from the harmful effects of free radicals. It’s also promotes a healthy immune system and reproductive system. This juice is full of beta-carotene in addition to other health-promoting nutrients. The carrots in the juice have an enormous amount of lutein and zeaxanthin, two carotenoids that work together to promote eye health. The cantaloupe promotes good heart health because it is an excellent source of potassium. Give this juice a try today!

Beta-Carotene Blast

  • 3 organic carrots
  • 1 – 2 C kale
  • 2 fresh apricots, pitted
  • 1/4 cantaloupe, cut in two

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

Authentic Food of the Day: Swiss Chard!

Swiss chard has been known for its health-promoting properties since the time of the ancient Greeks and Romans. It is one of the more popular vegetables in the Mediterranean region but it is slowly gaining popularity here in the United States. Both the roots and the leaves of Swiss chard contain good amounts of vitamins, minerals, phytonutrients, and fiber. Swiss chard is an excellent source of vitamin C which has been shown to reduce the risk of colon cancer. For those who do not drink dairy, Swiss chard is an excellent source of calcium, magnesium, and vitamin K. This makes the vegetable a good food for building strong bones. Swiss chard is also full of potassium and combined with the magnesium, this makes it a good food for the heart. It is also an excellent source of vitamin A because of its concentration of beta-carotene. These are important nutrients in promoting healthy eyes and good vision.


– Overcooking Swiss chard can cause it to loss 50 percent of its nutrients. It is a rather delicate vegetable, so when cooking it, try to keep it al dente.

– Recent studies show that Swiss chard is rich in lutein and zeaxanthin, two nutrients that help to promote healthy eyes.

Authentic Food of the Day: Beets

I just love beets and I can’t get enough of them! Not only do beets taste amazing, they are loaded with nutrients that promote optimal health. Beets are loaded with folate, manganese, potassium, and dietary fiber. They are also a good source of vitamin C, iron, magnesium, and copper. The vibrant red pigment found in beets can provide powerful antioxidant protection, promoting a strong immune system. Beets are also great for promoting a healthy heart due to it’s fiber and vitamin content. The ancient Romans were the first to cultivate beets for food and the tribes that invaded Rome were responsible for introducing them to Northern Europe. Beets are a two-in-one-vegetable as you can eat both the roots and leaves. Proper preparation of beets is the key to getting the most nutrients out of them. You can enjoy them by either steaming or roasting them along side your favorite entrée.


– There are 74 calories in one cup of beets and 39 calories in one cup of beet greens.

– Beet phytonutrient pigments have been found to prevent the oxidation of LDL, which is one of the initiating steps in development of atherosclerosis.

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.

Authen-tip: Nutrition for Bronchitis

Have you ever had bronchitis? I know many people who are dealing with this right now! Bronchitis is an inflammation of the bronchial tubes that is usually characterized by a deep cough in the chest and congestion in the upper region of the body. It’s typically caused by bacteria, a virus, or exposure to chemicals or smoke. If you have bronchitis, make sure that you are eating fruits and vegetables high in vitamin C and beta carotene. Such foods could include kale, Brussels sprouts, bell peppers, sweet potatoes, kiwifruit, and Swiss chard. Garlic is has antibiotic properties on the lungs, so find ways to include it into your diet.  Legumes, chia seeds, sesame seeds, sunflower seeds, and pumpkin seeds are full of nutrients that will help your body get well. Some healing herbs for bronchitis include cayenne, cinnamon, ginger, and thyme. Be sure to avoid dairy products, sugar, alcohol, and refined flour products. Get well soon!

Spice up your Life – The Healing Power of Paprika!

More than just a colorful garnish, paprika is a delicious spice that boasts many health benefits! Paprika is originally from South America although it is commonly used in many Spanish and Hungarian meals. It’s taste can range anywhere from smoked to sweet to very hot! I personally love using the Smoked Spanish Paprika from My Spice Sage. Yum! Paprika is typically sold in powdered form and is actually a ground pepper similar to bell peppers and chili! This tasty spice is loaded with vitamin C, a nutrient that is important for keeping our immune system strong and aiding in the absorption of iron. Paprika also contains an antibacterial protein to help keep those “bad bugs” at bay. In addition to it’s antibacterial properties, paprika can aid in improving circulation in the body. This is important for maintaining a healthy heart and normalizing blood pressure. Paprika can also improve digestion by stimulating the production of saliva and stomach acids.


– Paprika is the national spice in Hungary and is enjoyed it a variety of dishes including goulash, chicken paprikash, cheese, eggs, fish and pasta salad.

– The capsaicin found in paprika has anti-inflammatory properties, which can ease arthritis and joint pain.

Authentic Food of the Day: Cherries

Looking to incorporate more fruit into your diet? Choose cherries! They are one of the world’s oldest cultivated fruits and are enjoyed by millions worldwide. These tasty little berries are full of amazing nutrients that contribute to optimal health. Cherries contain ellagic acid, a type of super nutrient that has been shown to help prevent cancer. Cherries are also antispasmodic which means they are great for soothing the digestive tract and have anti-inflammatory properties which have been shown to help ease rheumatoid arthritis and gout. Full of nutrients, cherries are a good source of vitamin C, beta-carotene, folate, calcium, magnesium, potassium, and flavonoids. Tart cherries are known to have the highest amount of antioxidants compared to other kinds.


– Cherries are a good source of melatonin which helps promote sleep. Eat a handful of these juicy berries 20 minutes before bedtime to help you rest.

– Two types of flavonoids found in cherries help eliminate the byproducts of oxidative stress, thus helping to slow down the body’s aging process.

Authentic Food of the Day: Sweet Potatoes

Aren’t sweet potatoes beautiful? Aside from having that vibrant orange color and delicious taste, sweet potatoes are incredibly nutritious. These root vegetables are full of beta-carotene which has been shown to help prevent certain cancers and macular degeneration. They are also a great source of insoluble fiber when eat with the skin. Fiber is important for helping us maintain a healthy digestive system. About half of the fiber in sweet potatoes is soluble pectin fiber which may be be beneficial in controlling cholesterol.  Sweet potatoes are great sources of vitamin A, vitamin C, manganese, copper, and vitamin B6. They are also a good source of heart-healthy potassium and energy-producing iron.


– The healthiest way to cook a sweet potato is to steam it. Overcooking the potato will cause it to lose both it’s flavor and nutrients.

– Sweet potatoes are available throughout the year but their peak season is in November and December. This is when their nutrients and flavor are the best.