Benefits of Eating Beets

Beets contain a wealth of vitamins and minerals that benefit the body. Beet, or beetroot, contains B Vitamins, most notably Folate. Other nutritional benefits including dietary fiber, potassium, manganese, and Vitamin C. Like most vegetables, beets also contains low amounts of salts and fats, so there is little risk of serious harm by overindulging in them. Beets help protect your body from infection.

There is a substantial base of research that indicates the power of beets to lower blood pressure. Beets provide this benefit in two ways: on the one hand, they provide potassium, which is generally good for heart health and counteracts the negative effects of sodium, which can cause damage to the structures of the circulatory system. However, there is also evidence that beets can contribute to heart health. The increase of nitrous oxide results in lower blood pressure levels and paves the way for a number of other potential treatments.

Why I Love Mangos


Mangos Health Benefits  –  Prevents Cancer, Lowers Cholesterol, Clears the Skin, Improves Eye Health, Helps with Diabetes, Improves Digestion, Boosts Immune System

Mango Nutrition – One cup (225 grams mango) contains:

  • 105 calories
  • 76 percent vitamin C (antioxidant and immune booster)
  • 25 percent vitamin A  (antioxidant and vision)
  • 11 percent vitamin B6 plus other B vitamins (hormone production in brain and heart disease prevention)
  • 9 percent healthy probiotic fiber
  • 9 percent copper (copper is a co-factor for many vital enzymes plus production of red blood cells)
  • 7 percent potassium (to balance out our high sodium intake)
  • 4 percent magnesium

My Favorite Ways to Lose Weight


Enjoy exercise at least three – five times a week for 30-60 minutes.

Challenge yourself, increase your workout to keep your metabolism humming.

Listen to music or talk to a friend when you exercise.

Water is your best friend. Drink it often.

Keep a food log. Record everything you’ve consumed each day.

Stock up on vegetables, very low in calories, fruits to satisfy sweet cravings, and lean protein to give you energy.

Eat meals that are packed full of nutrients and vitamins.

Avoid late-night eating, take control of emotional food cravings.

Get at least 7-8 hours sleep per night.

Stop making excuses, have a routine and do it!

Try my easy Healthy Recipes

Amazing Lemons!

Lemons are ones of the most beneficial fruits on the planet, and due to their countless health benefits and unique flavor and scent, they are added to various recipes.

Lemons are excellent for detoxification of the body, but when juiced, the lemon loses many of its nutrients and a great part of the medicinal potential.

Freezing lemons is a great option. The peel of the lemon strengthens the immune system, and offers numerous health properties, like regulating cholesterol, preventing cancer, treating bacterial infections, and destroying parasites and worms.

These are the health benefits of this miraculous fruit:

  • Prevention of asthma
  • Fighting inflammation
  • Detoxification of the kidneys and the liver
  • Boosting the immune system
  • Regulation of high blood pressure
  • Elimination of harmful bacteria
  • Treating depression and stress
  • Fighting cancer

The lemon juice is extremely high in vitamin C, while its rind is effective in eliminating toxins from the body. Studies have shown that the lemon peel actually contains 5 to 10 times more vitamins.


Eating without the Guilt

You can satisfy your desire for traditional favorites and still enjoy a guilt-free feast. Just start exercising more to burn off extra calories before you ever indulge in your favorite foods. Plan to eat less and exercise more, start weeks ahead and make time to exercise the day of the party or feast.

Remember eating a small meal in the morning can give you more control over your appetite. Make a conscious decision to limit how much you eat. Portion control is important, don’t overload your plate. You’ll feel better at the end of the day if you don’t overdo it.

Make fitness a family and group adventure. Take a walk early in the day and then again after dinner. It is a wonderful way for families and friends to get physical activity and enjoy the holiday together.


Got Watermelon?

Athletes drink watermelon juice for sore muscle relief. Lycopene is the red pigment in watermelons, tomatoes, red grapefruits and guavas. Lycopene has been linked with heart health, bone health and prostate cancer prevention. It’s also a powerful antioxidant with anti-inflammatory properties.

It is best to let watermelon fully ripen. The redder your watermelon gets, the higher the concentration of lycopene becomes. Beta-carotene and phenolic antioxidant content also increase as the watermelon ripens.

Watermelon is fat-free, very low in sodium and has only 40 calories per cup. Watermelons are mostly water, about 92 percent. They are soaked with nutrients, with significant levels of vitamins A, B6, C, lots of lycopene, antioxidants, potassium and amino acids.

Watermelon contains fiber, which encourages a healthy digestive tract and helps keep you regular. It also has vitamin A helping keep skin and hair moisturized.


Detox – Foods High in Selenium

Selenium prevents muscle weakness and pain, fights depression and heart disease. Consuming foods high in selenium can support detoxification and take stress off the organs like the liver and thyroid.

Foods High in Selenium:   

Brazil nuts
1 oz (6-8 nuts): 544 mcg (over 100% DV)

Fresh group of nuts

Yellowfin tuna
3 oz: 92 mcg (over 100% DV)

Halibut, cooked
3 oz: 47mcg (67% DV)

Sardines, canned
3 oz: 45mcg (64% DV)

Grass-fed beef
3 oz: 33 mcg (47% DV)

Turkey, boneless
3 oz: 31 mcg (44% DV)

Beef liver
3 oz: 28 mcg (40% DV)

3 oz: 22 mcg (31% DV)

1 large, 15 mcg (21% DV)

1 cup: 11 mcg (16% DV)

Calling All Vegans!

Feel tied. Often we are too busy and do not eat enough protein.

Protein amounts for various foods for Vegans:

  • Quinoa, 1 cup, cooked: 8 grams protein
  • Buckwheat, 1 cup, cooked: 5 grams
  • Oat bran, 1 cup, cooked: 7 grams
  • Rolled oats, 1/2 cup, cooked or raw: 5 grams
  • Sprouted grain bread, 2 slices: 8 grams
  • Tempeh, 3 ounces: 17 grams
  • Tofu, 4 ounces: 12 grams
  • Edamame, 1/2 cup, shelled and steamed: 9 grams
  • Almonds, 1 ounce (about 1/4 cup), raw: 6 grams
  • Peanut butter, 2 tablespoons: 7 grams
  • Hemp hearts (shelled hemp seeds), 3 tablespoons: 10 grams
  • Nutritional yeast, 2 tablespoons: 8 grams
  • Lentils, 1/2 cup, cooked: 9 grams
  • Chickpeas, 1/2 cup, cooked: 7 grams
  • Black beans, 1/2 cup, cooked: 8 grams
  • Seitan (wheat protein), 1/3 cup, cooked: 21 grams
  • Broccoli, 1 cup, steamed: 3 grams
  • Kale, 1 cup, steamed: 3 grams
  • Collard greens, 1 cup, steamed: 5 grams
  • Hummus, 1/4 cup: 5 grams

Lemons Are Detox Diet Dynamite!


To maximize the health benefits of lemon juice, squeeze the juice of 1/2 of a lemon into a glass of room-temperature water and drink it first thing in the morning.

– Lemons aid in weight loss: The weight loss benefits are a result of better digestion, detoxification and an increased production of bile, which breaks down food and fats better. As an added benefit, scientists say that lemons help reduce cravings.

– Lemons are a diuretic: If you are feeling a constipated, warm lemon water each morning will help get your system back on track. Lemon helps flush toxins out of your system by encouraging the production of liver detoxification enzymes.

– Lemon juice aids in digestion: Lemon juice gets your liver moving and helps in the production of bile which lets your body digest foods better. Also helps ward off heartburn.

– Lemon acts as an anti-cancer agent because of the antioxidants in the citrus. The antioxidants slow aging and reduce the risk of developing cancer cells. Lemon also acts as a neutralizer, which helps balance the acid levels that encourage cancer cell growth.

– Lemon helps your lymph system get rid of fluid in the tissue, transports fatty acids, and helps your digestive system run properly. Lemon juice helps by replacing lost fluids, so your lymphatic system works better.

– Lemons contain high levels of magnesium and potassium, which help your brain and nervous system function properly. Because lemons help increase hydration, you may also be able to concentrate at work better because you have more energy.

– Helps the immune system: Take vitamin C as soon as they feel a cold coming on. Vitamin C has been proven to shorten the duration and severity of a cold. Lemons are one of the best sources of vitamin C. Because lemon acts as an anti-inflammatory, it also helps reduce the severity of respiratory illnesses.


– Lemons can lift your mood:  Because lemons help your body work better in so many other ways, your energy levels get a boost too. Additionally, the high vitamin C concentration also helps nip fatigue and reduces stress and anxiety.

– Lemons have anti-inflammatory properties: Lemons act as a diuretic, which is good for  your joints. Lemons can help reduce swelling and pain by flushing toxins out of the body.

– Lemon cleans and clears your skin: Lemon juice is a natural antiseptic. You can apply lemon juice to a sunburn or a bee sting to reduce pain and swelling. Additionally, the antioxidants in lemons help reduce wrinkles and give your skin a healthy glow.

– Lemon can balance body pH levels: Despite their obvious acidity, lemons are known as an alkaline food. When the lemon juice mixes with water it helps produce molecules in your body that balance the pH levels of your body.

– Lemon is great for dental care: A great way to get fresh breath (it removes odors), it is also an excellent way to ensure your teeth stay fresh and clean. Try adding a bit of lemon to your toothbrush.


Healthy Pomegranate Seeds

Both the seeds and the juice of pomegranates contain potassium, vitamins and three times the antioxidants of green tea.  I crave their sweet intense taste. Pomegranates have numerous health benefits, such as lowering cholesterol and blood pressure.  They are the only fruit rich in all three major antioxidants: tannins, anthocyanin, and ellagic acid. Antioxidants are thought to reduce low-density lipoprotein or “bad” cholesterol and have a good effect on heart health.










The seeds are edible and are found inside this large red fruit. The pomegranate fruit is low in calories, high in fiber, high in vitamins and high in phytochemicals that may promote heart health and help to prevent cancer.

Pomegranate seeds are low in calories and rich in fiber, providing only 83 calories and 4 g of dietary fiber per 100 g serving.  Pomegranate seeds and other fiber-rich foods, such as whole grains, may reduce your risk of developing chronic disease and aid in weight management.  Pomegranate seeds are a good source of two essential vitamins, C and K which may offer both heart health and anti-cancer benefits.