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#Healthy, Cooking, Parenting, Self-Care

Super Fruits You Should Add Into Your Diet Today


Cherries are low in calories. Cherries are full of vitamins C, A, and K. Cherries are also a good source of fiber, which helps keep your digestive system.


Blackberries boost brain health and are packed with vitamin C, K, and fiber. Blackberries also support oral health.


Pomegranates improve memory, reduce blood pressure and combat heart disease. Looking to hydrate your skin? Pomegranates are known to serve as a moisturizer due to the high source of vitamin C.


The “King of Fruits,” mangoes, containing Vitamin A, fight oral cavities, promotes healthy heart and skin.

Goji Berries

Goji berries are known to protect the eyes from eye diseases and damage from UV lights. Also, Goji berries protect against cancer and provide immune support. Goji berries also improves anxiety and depression. A group given the goji berry juice reported improved energy, ability to focus, enhanced athletic performance, mental acuity, and feelings of calmness and contentment by day 15.


Watermelon is 92% water, making it a delicious way to rehydrate. Watermelon contains antioxidants which can remove free radicals from the body. These can develop through smoking, air pollution, stress,and other environmental pressures. Watermelon improves the brain and nervous system including memory, muscle movement, and early brain development.


Raspberries are packed with fiber and Vitamin C. Raspberries are said to prevent known and common diseases such as heart disease and type 2 diabetes. Raspberries aid in weight loss and reduces inflammation.


Tomatoes contain fiber, vitamin K, C and potassium. Tomatoes have lycopene which is known to promote skin health.

Açaí Berries

Thanks to their high antioxidant content, acai berries have many potential health benefits. They’re loaded with powerful plant compounds that act as antioxidants and have benefits for your brain, heart and overall health. They also deliver healthy fats and fiber, making them a healthy food.


Apples are high in fiber and are linked to lowering the risk of diabetes. Apples promote good gut health and can be good for weight loss. Apples also are good for your heart and fight asthma.


Cantaloupe has 100% value for Vitamin C. Cantaloupe also promotes eye, skin, and bone and your immune system. Cantaloupe is high in Zinc, Calcium, and Iron.


Benefits of Grapefruits

Nutritional Facts

Grapefruits, the ripe citrus fruit that can accompany a nutritious breakfast or serve as a sweet beverage for lunch and dinner. Did you know grapefruits provide Vitamin C, Potassium and Calcium?

In fact, one large grapefruit provides 190% of daily value of Vitamin C which supports the immune system. Grapefruits are also known as a low calorie fruit with just 41 calories total for one large grapefruit.

For those low in iron, grapefruits can boost iron absorption and is recommended to eat with iron rich foods. Grapefruits aid in promoting appetite control. Research shows that a diet high in fiber-rich fruits is beneficial for inducing feelings of fullness. This is because fiber slows the rate at which your stomach empties, increasing digestion time.

Grapefruit is fairly high in potassium, a mineral responsible for many aspects of heart health. Half a grapefruit provides about 5% of your daily potassium needs.

Image provided by Organic Facts

Grapefruit and Weight Loss

Eat half a grapefruit before each meal; it can help you lose up to a pound a week before sensible meals! A 12-week study had people who were overweight consume half a fresh grapefruit before a meal for 12 weeks, the results showed they lost almost 5 pounds after 4 weeks, and almost 11 ½ pounds after 12 weeks.

Other benefits of grapefruits is that they reduce acidity, increase metabolism, lowers stroke risks, boosts vitality, builds stronger bones, and increases liver health! Grapefruits contain about 92% water which makes up 20% of your daily water intake.

Grapefruit Glazed Grilled Chicken Recipe

Click the link for a recipe from Chef Jamie Gwen with Twin Eagles.

#Healthy, Cooking

The Incredible Edible Apple

An apple is a fruit that you can prepare a number of ways. Grown on apple trees, the apple originated in Central Asia. Unlike many other fruit, apples are around every season.

Types of Apples

Apples come in many varieties and can be found at most grocery stores. There are at least 25 different types of apples. A few are listed below:

  • Granny Smith
  • Fuji
  • Honeycrisp
  • Envy
  • Gala
  • Jazz
  • Red Delicious
  • Opal

When selecting apples, be sure to have a keen eye for those plump and bruise free apples. The heavier the apple, the fresher and juicer it may be.

Sweet apples are generally the following types: Honeycrisp, Fuji, or Gala. Sour tasting apples are the following types: Granny Smith, Empire, or a Braeburn.

Health Benefits of Apples

Apples are low in sodium and high in fiber. They have pectin, a fiber that breaks down in your gut.

Apple peels protect against blood vessel and heart damage. Apples are also known to lower your risk of Type 2 Diabetes. Research and medical doctors have also given apples credit for increasing lung strength, bone health, aid in weight loss. Apples are high in fiber and water — two qualities that make them filling when it comes to weight loss.

In one study, people who ate apple slices before a meal felt fuller than those who consumed applesauce, apple juice, or no apple products.


Apples are made up of fiber, sugar, and carbohydrates. One apple is about 100 calories, 25 grams of carbohydrates, 4 grams of fiber. Although apples contain many health benefits, be aware that too much fruit can result in weight gain due to sugar.

Ways to Prepare Apples

Grilled Cheese with Apple
Apple Butter
Candied Apples
#Healthy, Parenting, Self-Care, Uncategorized

Surprising Health Benefits of Coffee

Coffee is one of the worlds top rated beverages. For many, coffee is viewed as a guilty pleasure due to perspectives on sugar and caffeine intake. However, did you know coffee holds many positive health benefits for those who choose to consume this beverage? Yes, that’s right! We are going to dive into the major health benefits on your health that can happen from drinking a cup of coffee.

The statements within this post are for factual purposes, only. If you are interested in changing your diet, consult with your medical provider.

Vitamins and Minerals

One cup of coffee holds a significant amount of vitamins and minerals. Black coffee contains a number of micronutrients, potassium, magnesium and niacin. The sodium level is very low. The data below provides the micronutrient nutritional profile of 100ml of medium strength black coffee.

Image provided by Coffee And Health

In fact, the type of water used in preparation of coffee can determine the number of nutrients in a cup. This is due to hard and soft water having different effects on coffee once prepared.

Coffee and Energy Levels

One well known fact about coffee is its ability to shift your energy levels. Coffee is known to help people feel less tired and increase overall energy levels due to a main ingredient, caffeine. Once a cup of coffee is consumed, the caffeine absorbs within your blood stream and travels to your brain. This stimulant (caffeine) blocks adenosine, an inhibitory neurotransmitter in the brain that makes you sleepy.

Coffee has been shown to improve overall brain function. Most of these functions include memory, mood, vigilance, energy levels, reaction times, and overall mental function. Some studies have found that caffeine may enhance short-term memory. There is not a definitive answer regarding the effects of caffeine and long term memory functions.

Lowers Risk of Type 2 Diabetes

Research has shown where coffee drinkers have a lowered risk of contracting Type 2 diabetes. Studies observe that people who drink the most coffee have a 23–50% lower risk of getting this disease. One study showed a reduction as high as 67%.

Researchers with Harvard University tracked over 100,000 people for over 20 years. The results were that people who reduced their coffee drinking by one cup cup developed an increase in developing diabetes by 17%.

It’s not clear why coffee has such an impact on the development of diabetes.

Coffee Makes You Happier

Yes, a caramel macchiato can make you happier in the morning. However, research shows that drinking coffee daily can lower your risks for developing depression and can also cure depression symptoms. As of today, coffee, cocoa and tea are being actively investigated because they contain polyphenolic compounds that may have beneficial effects on mental health, including behaviour, mood, depression and cognition.

Another study with Harvard found that participants who drank 20 cups of coffee a day had a 20% chance of becoming depressed. Research into coffee and depression has found that people tend to experience less severe symptoms when they drink coffee. Coffee appears to lower your risk of developing depression and may dramatically reduce suicide risk.

Lowers Risk of Parkinson’s Disease

Parkinson’s Disease is a condition that impacts the central nervous system and impacts movements and causes tremors. In the early stages of Parkinson’s disease, your face may show little or no expression. Your arms may not swing when you walk. Your speech may become soft or slurred. Parkinson’s disease symptoms worsen as your condition progresses over time. It typically occurs due to low levels of dopamine in the brain. Dopamine is a chemical that plays an important role in movement and coordination. Coffee consumption appears to reduce or delay the development of Parkinson’s Disease and caffeine is most likely the causal factor.

A 2010 review of previous research found that the more caffeine people regularly consumed, the lower their risk of developing Parkinson’s”- Medical News Today

During another study, those individuals diagnosed with Parkinson’s had lowered caffeine levels of 76%. It is suggested that coffee does in fact, lower the risk of Parkinson’s Disease, given the findings.

Coffee Manages Weight and Speeds Up Metabolism

Are you still looking for a reason to drink coffee? Coffee aids in weight management and speeds up overall metabolism. As mentioned above, coffee contains stimulants. These stimulants are caffeine, theobromine, theophylline, and chlorogenic acid. The most effective stimulant is once again, caffeine. Caffeine fights to make you stay awake and controls energy levels.

Caffeine increases your metabolic rate making it easier to lose weight. The higher your metabolic rate, the easier it is for you to lose weight and the more you can eat without gaining weight. Caffeine increases your resting metabolic rate. This increases the number of calories you burn while resting.

There is a potential downfall to this concept. The body can become immune to the effects of caffeine, causing it to have a reverse effect.