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Consuming Sugar itself doesn’t cause Diabetes

Diabetes, which is excessive glucose in your blood, leads to serious health problems if left untreated.
Diabetes is a serious health issue. It’s the one of the leading causes of death across the world.

Consuming sugar itself doesn’t cause diabetes. But there is one way that sugar can influence whether a person gets type 2 diabetes.

Symptoms of diabetes include
– Fatigue
– Increased thirst, hunger and urination
– Blurred vision
– Numbness or tingling in the feet or hands
– Unexplained weight loss

Extra belly fat is linked to insulin resistance, type 2 diabetes, and heart and blood vessel disease.

How is Diabetes gotten?
When we eat any kind of food, our body takes that food and turns it into energy (sugar) while digesting it. This is what gives us the energy we need. During this process, insulin is produced from our pancreas which controls the sugar in our bloodstream. This entire process is what keeps our body healthy.

Without the pancreas producing this insulin, the sugar will stay in our blood and begin to create serious health issues.

High blood sugar have been known to cause blindness, kidney failure, nerve damage, and other organ function problems, and if left untreated, it can be fatal.

There is more likelihood to develop type 2 diabetes if you are not physically active, overweight or obese.

Extra weight can causes insulin resistance and can be noticed amongst people with type 2 diabetes. Where the body fat is located also makes a difference.

How to test for Diabetes.
The way to truly test for high or low blood sugar level is to take a medical test.

– Get active
Exercising can help lose weight, Lower your blood sugar and also boost your sensitivity to insulin.

– Eat Fiber.
Foods high in fiber include fruits, vegetables, beans, whole grains and nuts. They help with prevention of diabetes.

– Choose an healthy lifestyle not just diet.
Choose to begin to live healthy. Drink water, exercise, eat fruits, know your numbers (BMI).


Live Fresh! Live Healthy!

Food You Should Eat to Improve Your Memory

Do you know that what you munch on doesn’t just affect your body it also affects your brain vitality?

Some food can make you mentally sharp while some can make you anxious or depressed.

Foods that are rich in essential brain nutrients do not just have present advantages of improving the memory, they will protect you against a variety of mental disorders now and degenerative brain diseases in years to come.

Here are 3 essential ways to improve your memory.

  • Include eggs in your diet

Whole eggs are the #1 food source of choline, a B complex-related nutrient that we usually don’t get enough of. Choline plays a central role in memory and learning.

It increases blood flow to the brain and enhances the brain’s ability to utilize blood glucose, its main source of fuel.

If you have been avoiding eggs, please give yourself the permission to ass them back.

  • Enjoy the taste of Berries!

Berries are popularly called the antioxidants powerhouse.

Berries of all kinds — blackberries, blueberries, raspberries, and strawberries,— usually make it to the top of any brain foods list. They are stocked with flavonoids, a group of antioxidants that protect brain cells from oxidative damage.

Research suggests that these flavonoids can improve cognitive skills such as decision making, learning, and memory. They also have the ability to guard against Alzheimer’s disease.

  • Drink Water

Our brains depend on proper hydration to function properly.

Brain cells require a balance between water and other elements to operate, and when you lose too much water, that balance is disrupted. Your brain cells lose efficiency.

Dehydration can impair short-term memory function and the recall of long-term memory. It can even affect your arithmetic abilities.

Research says it takes only 2% dehydration to affect your attention, memory and other cognitive skills. Ninety minutes of sweating can temporarily shrink the brain as much as one year of aging does.

Stay hydrated.

Start off with this three – egg, berries and water – and enjoy the beauty of an healthy memory!

Fruit Juice Versus Raw Fruits


Is it a myth or a fact, that a glass of fruit juice is as healthy as having a bowl of fresh seasonal and regional variety of fruit?

Oh well, we all have our preferences. A long walk on a sunny afternoon will definitely end perfectly with a refreshing cup of chilled juice rather than struggle to fit the apple between the teeth. Fruit juice always comes in easy and handle for people who find chewing stressful or do not like the idea of cutting through the fruits.

However, there have been several discussions about how much nutritional value is lost in the process of juicing a fruit. It is actually difficult to say which one gives more nutrition. Although eating whole fruit is considered to be the best way of attaining the full benefits of fruits, fruit juices are also easy and healthy options. Of course, if the fruit juice is composed of 100% fruit without extra preservatives or additives, then it has as many nutritional values.

Fruit juices are usually available in two forms, 100% fruits juices and as fruit pulp + water + sugar. To increase the shelf life of some fruit juice, preservatives and additives are added. Most packages fruit juice comes with preservatives which can reduce the nutritional value of the fruits combined in a bottle or pack. Homemade fruit juice on the other hand as most preferred, they form a better way of ensuring that one gets all that a fruit as to offer including the fibre contents as whole fruits. This is provided there is no addition of artificial flavours and preservatives.

When you make fruit juice at home, try to add the edible skin of the fruits to the juice to gain even more nutritional value.

Things to Remember About Fruits
1. Taking all the fibre contents in a fruit promotes healthy digestion and prevents constipation.
2. Never eat fruits along with your main meal; this can result in severe acidity and digestive problem because fruits are usually mildly acidic in nature. Always eat fruits before or after your meals, leaving an hour or two of separation.
3. It is always recommended to eat fruit on an empty stomach, or at least after a relatively light meal. Fruits on an empty stomach help to delay greying of hair, nervous outbursts, dark circles under the eyes, and balding.
4. Never drink water immediately after having fruits as it can result in high acidity.
5. Fruits should be eaten in the morning, as this helps in detoxification and also aids in weight loss. Although these benefits can be gained by eating fruits at any time during the day, morning is said to be the ideal time for them to have their greatest effect.
6. Try not to keep fruits in very hot or very cold places, this reduces their shelf life, a moderate, dry, cool temperature is suggested for storage.


Benefits of Drinking Lemon Water in The Morning


There are real benefits to drinking lemon water, but some over-hyped ones as well. Here are 5 important ones

1. Helps Digestion
The biggest benefit may be from the temperature of the water and not even the added lemon. Drinking warm lemon water first thing in the morning can help flush the digestive system and rehydrate the body.

2. A Natural Flush
The liver is extremely active during sleep since sleep is the body’s time to restore and regenerate. Drinking enough water, especially in the morning, helps make sure that the body can perform these jobs most effectively. There is even some evidence that lemon juice can help stimulate proper stomach acid production and bile production.

3. A Little Immune System Boost
Lemons contain Vitamin C, about 30-50 mg per lemon. They also contain potassium.
Drinking lemon water first thing in the morning gives the body a chance to absorb these vitamins effectively and can provide an immune boost.
Vitamin C is also good for the adrenals and can potentially help reduce the affects of stress.

4. Happier Skin
By helping flush the body and improve digestion, lemon water can lead to cleaner skin. It also contains Vitamin C which is needed for collagen production for smooth, healthy skin.

5. Healthy Weight
There is evidence that drinking water, especially lemon water, first thing in the morning can help maintain a healthy weight. Researchers in Germany found that drinking enough water increased metabolism

Of course, drinking lemon water) by itself isn’t going to be a miracle weight loss solution, but with other healthy habits, it can help maintain a healthy weight.

It is always important to support our bodies by drinking enough water, especially in the morning. Lemon water won’t be a miracle cure but it might be a better alternative to caffeinated drinks, especially for those with adrenal problems.


Do you know how beneficial almonds are for your health?

1. They reduce the risk of heart attack.
2. They provide healthy fats and aid in weight loss:
3. They lower ‘bad’ cholesterol
4. They protect artery walls from damage
5. Almonds help build strong bones and teeth.
6. Almonds lower the rise in blood sugar and insulin after meals.
7. They nourish the nervous system and improves brain health
8. They alkalize the body.
Almonds are made up of over 13 percent protein.
Excellent source of vitamin E, magnesium, fiber and protein.
Almonds are filled with minerals such as magnesium, copper, potassium, calcium, phosphorus and iron, and also B vitamins.
A one-ounce serving of almonds contains about the same amount of antioxidants as a serving of broccoli.
Almonds are one of the best whole food sources of vitamin E, with about one third of the daily value per ounce.
Heart-healthy with monounsaturated fat, almonds are also cholesterol-free.
20-25 almonds contain as much calcium as 1/4 cup of milk.

5 Tips for eating or cooking:
Get these tasty nuts into your diet, in a variety of ways
1. Eaten raw, use in salads
2. Almond flour in gluten-free cooking and baking.
3. Almond Milk with its mild flavor and light color is a very good alternative for diary milk
4. Almond oil is good for cooking at high temperatures; it has a high smoke point.
5. Use on the skin and in hair: It’s so gentle and moisturizing that it is great for baby massage.


They may be little, but berries are big on antioxidants & vitamins

These antioxidants helps our bodies fight oxidative stress caused by free radicals that lead to illness.
Eating a diet rich in antioxidants will improve your health, protect your skin and hair, and prevent certain diseases. All fruits and vegetables contain antioxidants, but berries are some of the richest and best sources.

In addition to antioxidants, berries are “juicy foods,” which means they contain lots of water. Juicy foods are great for #weightloss because they fill you up quickly, while driving down the calories. Berries also contain fibre which aids in weight loss and helps lower cholesterol and blood pressure.

DO YOU KNOW berries have been indicated in slowing down the aging process and enhancing brain function.
What more they are highly versatile can be used in smoothies, parfait, food toppings & garnishing, desserts, salads, snacking and the list goes on

Time to stock up on berries!


Getting the whole family for meals this days almost seem impossible!
But wait a minute, you really want be doing it as often as you can, because research is beginning to show that eating as a family has great benefits for your children and teenagers. Here are a few reasons to do so

Reason #1: Communication and Well-Being

Conversations during the meal provide opportunities for the family to bond, plan, connect, and learn from one another. It can be a unifying experience for all.

Reason #2: Model Manners (and more)

Family mealtime is the perfect opportunity to display appropriate table manners, meal etiquette, and social skills. Keep the mood light, relaxed, and loving.

Reason # 3: Expand Their World…One Food at a Time

Encourage your children to try new foods, without forcing, coercing, or bribing. Introduce a new food along with some of the stand-by favorites.

Reason #4: Nourish

Meals prepared and eaten at home are usually more nutritious and healthy. They contain more fruits, vegetables, and dairy products along with additional nutrients such as fiber, calcium, vitamins A and C, and folate. Home cooked meals are usually not fried or highly salted, plus soda and sweetened beverage consumption is usually lower at the dinner table.
Make this a part of your healthy lifestyle resolution as you head into 2015


Eating whole grains are an essential part of maintaining a healthy diet, this is because grains and products from grains typically forms a large portion of our daily meals; from rice, to cereals, pasta, bread and even snacks; therefore incorporating whole grains is an easy and sure way to make your diet healthier.

Whole grains are unrefined grains that haven’t had any of their edible parts namely the bran, germ, and endosperm removed by milling, while the refined grains are milled; a process that strips out both the bran and germ to give them a finer texture and extend their shelf life, thus removing many of the essential nutrients.
Whole grains are packed full of nutrients such as complex carbohydrates, proteins, dietary fiber, B vitamins, antioxidants, folic acid and trace minerals such iron, they are also naturally low in fat. All of this abundant goodness makes whole grains a must have healthy option.

Eating whole grain rich diet has been shown to reduce the risk of heart disease, type 2 diabetes, obesity, some forms of cancer and help in reducing cholesterol levels. Whole-grain diets also improves bowel health by helping to maintain regular bowel movements, promote growth of healthy bacteria in the colon and cancer, and also contribute to a healthy nervous and immune system.

Interestingly, there is a growing body of evidence that supports that people who eat more whole grain tend to have healthier body weights and gain less weight over time than those who don’t, great news for people aspiring to lose weight or keep it off.

Despite this amazing health gains from eating whole grain meals, an average individual eats less than one serving per day, and over 60% never eat whole grains at all. This is due to the rarity of finding whole grains options on grocery shelves in this part of the world and the general perception that whole grains just don’t taste good, or that it’s difficult to work them into their daily diets.
However, these assumptions are not necessarily true, whole grains are definitely tasty and could be made into as many meal options as you can think off, besides more stores are beginning to carry whole grain options in Nigeria, So Fresh Neighbourhood Market is a good destination to find a lot of your whole grain goodies such as flours, pasta and cereals.

If whole grains like brown rice and whole wheat pasta don’t sound good at first, start by mixing with the refined ones, and gradually increase it. Experiment with different grains to find your favorites
Know Your Whole Grains; examples of whole grains are Whole-grain corn, Oatmeal, Popcorn, Brown rice, Whole rye, Wild rice, Bulgur wheat, Millet, Quinoa, 100% whole wheat flour.


I am sure you have heard one of these phrases recently, ‘I am counting my calorie intake’, or ‘I am into healthy eating/clean eating’. This seemingly new buzz on “healthy eating” has brought about a barrage of inundating and sometimes ambiguous information that ends of leaving clean eating hopefuls burdened and overwhelmed to the extent that they just give up all together.

So what is the big deal anyway? Is it really worth it? We all decide to adopt healthier nutrition habits for varied reasons; from wanting to look younger, to lose weight, stay healthy or just simply follow the trend; however some seem unfazed and do not see the point of it all. Let me share a quick story that happened about 2 weeks ago.

A young lady walked into the store, beaming with excitement to have found a healthy grocery store and said to me, ‘I am a clean eater, I will like to buy foods and snacks without calories or with as little calories as possible, what can you recommend?’, I looked straight into her eyes and said to her, ‘Are you planning to die or be sick?’ She looked up really startled and asked why, and I explained to her that you need calories to live and stay healthy. She held the misconception that calories make one fat so in order to not gain weight, you avoid calories totally. As a matter of fact, our body needs fuel, in the form of calories from food, to sustain life and keep our body functioning. An average person needs between 2,000 & 2,500kcal a day. Eating way too much calories than you need or use is what makes us gain weight.

Listen friends, eating healthy is far easier, exciting and fun than people have made it seem. It is not a fad or passing trend, but rather it should be about a long time lifestyle change, in fact it is the way we have always eaten until a few decades ago. Simple, raw, fresh, fun and of course healthy food. Eating this way has been established to help the body get the required nutrients in the right proportion for proper body functioning, prevention of chronic illnesses, maintaining a healthy body size and being in a state of good health.

Healthy eating habits do not need to be confusing or extremely restrictive. The basic thing is to eat mostly natural, unrefined nutrient dense foods from plants. Limit meat and highly processed or refined foods.

It is all about paying attention to what is on your plate by keeping these 3 guidelines in mind:

Keep It Simple
So forget about calculations and formulas, just eat in moderation and introduce natural healthy alternatives to your daily diet & nutrition. Eat a wide assortment of natural foods that provide the different classes of nutriments; carbs, proteins, vitamins, minerals, antioxidants and drink a good amount of water.

Keep It Fresh
Eat plenty of produce. Focus on things that come from the earth, not a factory. Fill up on fresh fruits, vegetables, whole grains and legumes. Always have it raw when you can.

Make It A Habit
Include a variety of colours in your diets, green, orange, red, blue/purple and yellow produce. Switch up your prep styles, grill, roasts, steam etc. Try new grains, new veggies and keep it real.

Make Healthy Eating a Habit
Make small gradual changes, after all it takes about a month for any new action to become habit. One of the biggest challenges to eating healthier is finding substitutions for existing foods in your diet.

Here are some quick tips to make the transition easier:

Select whole wheat bread over white bread. Be sure to read the label to ensure you’re getting whole grains, not just colored white bread.

Change your cooking methods. Bake, grill or broil your meals instead of frying. Use non-stick sprays—or better yet, non-stick pans—instead of oil.

Drink more water. Slowly reduce the amount of soda you drink and replace it with herbal tea or water.

Order vegetables on the side instead of fries. Flavor them with lemon juice or herbs instead of cream.

Snack on fruit and nuts instead of sugary treats.

Eat the white meat of turkey or chicken, which is lower in fat than dark meat, red meat and pork.

Reduce your portion size.
Eating a healthier diet doesn’t have to mean deprivation. You don’t have to cut out your favorite foods completely—you just have to make a few changes.

You deserve the very best!
Live life fresh and stay healthy.


Sustainable weight loss simply requires you to reduce your total calorie intake to below what you burn on a daily basis.

A slow rate of weight loss amounting to just one or two pounds per week is the most maintainable progression, says the Centers for Disease Control and Prevention.

When you lose weight slowly, you can sustain the changes for the long term and not suffer from extreme feelings of deprivation. In addition, your body can adjust to small reductions in calorie intake without feeling like it is facing a life-threatening famine.


You need a minimum of 1,200 calories per day as a woman or 1,500 as a man to support nutrition for bodily functions like breathing, cellular repair, hormone production and pumping blood.  Starvation leaves no fuel for these basic bodily functions, let alone energy for daily tasks.

When you are hungry your brain doesn’t function properly!

A starvation diet for several days can cause nutritional deficiencies, dizziness, weakness, digestive distress, nausea, irritability, depression and fatigue. Undergoing a starvation diet for too long can seriously compromise your health, and lead to organ failure and even death.

Don’t starve,………………….EAT! But eat healthy!!


  • Eat vegetables to help you feel full.
  • Drink plenty of water.
  • Get tempting foods out of your home.
  • Stay busy — you don’t want to eat just because you’re bored.
  • Eat only from a plate, while seated at a table. No grazing in front of the ‘fridge.
  • Don’t skip meals.


This is interesting. After reading this, you’ll never look at a banana in the same way again.

Bananas contain three natural sugars – sucrose, fructose and glucose combined with fiber. A banana gives an instant, sustained and substantial boost of energy.

Research has proven that just two bananas provide enough energy for a strenuous 90-minute workout. No wonder banana is the number one fruit with the world’s leading athletes.

This is interesting. After reading this, you’ll never look at a banana in the same way again.

Bananas contain three natural sugars – sucrose, fructose and glucose combined with fiber. A banana gives an instant, sustained and substantial boost of energy.

Research has proven that just two bananas provide enough energy for a strenuous 90-minute workout. No wonder banana is the number one fruit with the world’s leading athletes.

But energy isn’t the only way a banana can help us keep fit. It can also help overcome or prevent a substantial number of illnesses and conditions, making it a must to add to our daily diet.

DEPRESSION: According to a recent survey undertaken by MIND amongst people suffering from depression, many felt much better after eating a banana. This is because bananas contain tryptophan, a type of protein that the body converts into serotonin, known to make you relax, improve your mood and generally make you feel happier.

PMS: Forget the pills – eat a banana. The vitamin B6 it contains regulates blood glucose levels, which can affect your mood.

ANEMIA: High in iron, bananas can stimulate the production of hemoglobin in the blood and so helps in cases of anemia.

BLOOD PRESSURE: This unique tropical fruit is extremely high in potassium yet low in salt, making it perfect to beat blood pressure So much so, the US Food and Drug Administration has just allowed the banana industry to make official claims for the fruit’s ability to reduce the risk of blood pressure and stroke.

BRAIN POWER: 200 students at a Twickenham (Middlesex) school (England ) were helped through their exams this year by eating bananas at breakfast, break, and lunch in a bid to boost their brain power. Research has shown that the potassium-packed fruit can assist learning by making pupils more alert.

HANGOVERS: One of the quickest ways of curing a hangover is to make a banana milkshake, sweetened with honey. The banana calms the stomach and, with the help of the honey, builds up depleted blood sugar levels, while the milk soothes and re-hydrates your system.

HEARTBURN: Bananas have a natural antacid effect in the body, so if you suffer from heartburn, try eating a banana for soothing relief.

MORNING SICKNESS: Snacking on bananas between meals helps to keep blood sugar levels up and avoid morning sickness.

MOSQUITO BITES: Before reaching for the insect bite cream, try rubbing the affected area with the inside of a banana skin. Many people find it amazingly successful at reducing swelling and irritation.

NERVES: Bananas are high in B vitamins that help calm the nervous system. Overweight and at work? Studies at the Institute of Psychology in Austria found pressure at work leads to gorging on comfort food like chocolate and chips. Looking at 5,000 hospital patients, researchers found the most obese were more likely to be in high-pressure jobs. The report concluded that, to avoid panic-induced food cravings, we need to control our blood sugar levels by snacking on high carbohydrate foods every two hours to keep levels steady.

ULCERS: The banana is used as the dietary food against intestinal disorders because of its soft texture and smoothness. It is the only raw fruit that can be eaten without distress in over-chronicler cases. It also neutralizes over-acidity and reduces irritation by coating the lining of the stomach.

TEMPERATURE CONTROL: Many other cultures see bananas as a ‘cooling’ fruit that can lower both the physical and emotional temperature of expectant mothers. In Thailand, for example, pregnant women eat bananas to ensure their baby is born with a cool temperature.

So, a banana really is a natural remedy for many ills. When you compare it to an apple, it has FOUR TIMES the protein,

TWICE the carbohydrate, THREE TIMES the phosphorus, five times the vitamin A and iron, and twice the other vitamins and minerals. It is also rich in potassium and is one of the best value foods around so maybe it’s time to change that well-known phrase so that we say, ‘A BANANA a day keeps the doctor away!’

PS: Bananas must be the reason monkeys are so happy all the time!


While trying to lose weight is often a reason not to eat food, what if we told you that eating certain types of food can help you lose weight, too?

Rather than just avoiding certain foods because of their high fat content, it’s important to consider some foods because of their proactive qualities or because of how they can affect your body in positive ways when it comes to dieting.

Foods such as PEPPERS, GREENS, AND BERRIES all have nutritious properties that can help you increase calorie burn, decrease appetite, and enhance your sense of fullness after eating, so the more you eat of them, the better. These some foods are recommended because of their thermo-genic qualities, which help increase caloric burn in the body.

Are you ready to start shedding some pounds? If so, don’t turn your back on food. It can be your best-kept secret when it comes to burning fat.


Healthy fats are considered a great tool for losing weight because they help satisfy your appetite by slowing the emptying of food from the stomach and allowing you to feel fuller, sooner. Foods such as nuts and seeds, avocado, and their oils, also canola, walnut, olive and safflower are the good choices for incorporating healthy fats into your diet.



Your spice cabinet will now be looked to for more than just flavor. Different spices can help you lose weight in different ways. Cinnamon helps control blood sugar levels and therefore decreases the amount of insulin that is produced, while turmeric’s bright yellow polyphenol compound has many antioxidant and anti-inflammatory properties that are optimal for weight loss. Remember that compound known ascapsaicin that is found in hot pepper? Ginger has this compound, too.


Low-fat dairy foods such as Greek yogurt, mozzarella, and cottage cheese contain very little carbohydrates and a large amount of good bacteria that help promote a healthy gut, which in turns promotes satiety and healthy digestion. Because they’re also great sources for calcium and vitamin D, they help breakdown and release fats more efficiently, as well.


Herbs such as ginseng and basil are known for their abilities to increase metabolic rates. They are also low in fat and pungent, which will help you feel full and keep your taste buds occupied so that you won’t eat more than you need. Adding herbs to grilled fish, salads, and poultry is an easy way to not just make a flavorful meal, but to make it a fat-burning one, too. As an added bonus, you’re also getting a lot of valuable antioxidants, minerals, and vitamins.


Nuts are a great food source for optimal health, and they help you burn fat, too. A relatively high-calorie food, they are very satiating and contain omega fatty acids, which help balance gut bacteria and lower cholesterol. Convenient because they can be eaten on the go and added to many different types of dishes like salads and vegetables, they’re an easy way to incorporate a fat-burning food into your daily diet. It is recommended stocking up on pistachios and almonds, which are considered to be on the lower to middle end of the of calorie count scale.


These 10 super foods are proven, expert-beloved disease fighters and energy boosters. Add them to your meals and get on the fast track to a super-healthy body.

LEMONS: Why They’re Healthy: Just one lemon has more than 100 percent of your daily intake of vitamin C, which may help increase “good” HDL cholesterol levels and strengthen bones. Citrus flavonoids found in lemons may help inhibit the growth of cancer cells and act as an anti-inflammatory.

Quick Tip: Add a slice of lemon to your green tea. One study found that citrus increases your body’s ability to absorb the antioxidants in the tea by about 80 percent.
BROCCOLI: Why It’s Healthy: One medium stalk of broccoli contains more than 100 percent of your daily vitamin K requirement and almost 200 percent of your recommended daily dose of vitamin C two essential bone-building nutrients. The same serving also helps stave off numerous cancers.

Quick Tip: Zap it! Preserve up to 90 percent of broccoli’s vitamin C by microwaving. (Steaming or boiling holds on to just 66 percent of the nutrient.)
POTATOES: Why They’re Healthy: One red potato contains 66 micrograms of cell-building folate — about the same amount found in one cup of spinach or broccoli. One sweet potato has almost eight times the amount of cancer-fighting and immune-boosting vitamin A you need daily.

Quick Tip: Let your potato cool before eating. Research shows that doing so can help you burn close to 25 percent more fat after a meal, thanks to a fat-resistant starch.

SALMON: Why It’s Healthy: A great source of omega-3 fatty acids, which have been linked to a reduced risk of depression,heart disease, and cancer. A 3-ounce serving contains almost 50 percent of your daily dose of niacin, which may protect against Alzheimer’s disease and memory loss.

Quick Tip: Opt for wild over farm-raised, which contains 16 times as much toxic polychlorinated biphenyl (PCB) as wild salmon.

WALNUTS: Why They’re Healthy: — Contain the most omega-3 fatty acids, which may help reduce cholesterol, of all nuts. — Omega-3s have been shown to improve mood and fight cancer; they may protect against sun damage, too (but don’t skip the SPF!).

Quick Tip: Eat a few for dessert: The antioxidant melatonin, found in walnuts, helps to regulate sleep.

AVOCADOS: Why They’re Healthy: Rich in healthy, satisfying fats proven in one study to lower cholesterol by about 22 percent. One has more than half the fiber and 40 percent of the folate you need daily, which may reduce your risk of heart disease.

Quick Tip: Adding it to your salad can increase the absorption of key nutrients like beta-carotene by three to five times compared with salads without this superfood.
GARLIC: Why It’s Healthy: Garlic is a powerful disease fighter that can inhibit the growth of bacteria, including E. coli. Allicin, a compound found in garlic, works as a potent anti-inflammatory and has been shown to help lower cholesterol and blood-pressure levels.

Quick Tip: Crushed fresh garlic releases the most allicin. Just don’t overcook; garlic exposed to high heat for more than 10 minutes loses important nutrients.

SPINACH: Why It’s Healthy: Spinach contains lutein and zeaxanthin, two immune-boosting antioxidants important for eye health. Recent research found that among cancer-fighting fruits and veggies, spinach is one of the most effective.

Quick Tip: Spinach is a healthy — and flavorless — addition to any smoothie. You won’t taste it, we promise! Try blending 1 cup spinach, 1 cup grated carrots, 1 banana, 1 cup apple juice, and ice.
BEANS: Why They’re Healthy: Eating a serving of legumes (beans, peas, and lentils) four times a week can lower your risk of heart disease by 22 percent. That same habit may also reduce your risk of breast cancer.

Quick Tip: The darker the bean, the more antioxidants it contains. One study found that black bean hulls contain 40 times the amount of antioxidants found in white bean hulls.



Greens are leaves that contain chlorophyll, and they are probably the most neglected food group in the entire supermarket. Yet it is these humble green warriors which make magic for our cells.

The benefits of chlorophyll are countless, ranging from its ability to deliver oxygen throughout the body to being able to reduce the binding of carcinogens to DNA in the liver and other organs to protecting us from low-level X-rays radiation. And one of the best ways to get more chlorophyll in your diet is, you guessed it, by drinking greens.

Greens are leaves that contain chlorophyll, and they are probably the most neglected food group in the entire supermarket. Yet it is these humble green warriors which make magic for our cells.

The benefits of chlorophyll are countless, ranging from its ability to deliver oxygen throughout the body to being able to reduce the binding of carcinogens to DNA in the liver and other organs to protecting us from low-level X-rays radiation. And one of the best ways to get more chlorophyll in your diet is, you guessed it, by drinking greens.

Why does drinking a green drink or smoothie really great for our bodies?

This is because the blending breaks down the cellular walls of the leaves, leaving you with the finest particles of nutrients which are delivered straight to your cells, and of course, all the living nutrients are still intact and not destroyed by heating.




The building blocks that make up proteins are just the same whether they came from a plant or an animal. In fact, spinach is 44 % protein, the highest of all green leafy vegetables. So go ahead and throw in an extra handful of spinach in that smoothie.


Regular consumption of fiber is crucial to our health. Fiber acts like a sponge, soaking up the toxins in our digestive tract, especially in the colon, and eliminating them from the body. Most people consume very small amount of fiber in their diets which can results in poor digestion, constipation and irregular eliminations. Green smoothies help alleviate this problem by adding fiber in a gradual and healthier way than a pill or powder can do.


If our bodies become too acidic, we become prone to illnesses and infections. Green smoothies contain fruits and dark leafy greens that rank high on the alkaline scale; one could easily maintain healthy pH by consuming them daily.


Drinking green smoothies regulates your appetite so you don’t experience highs and lows during the day. Their balancing ability makes green smoothies perfect for meal replacement in a weight loss regimen.


The ability to provide fiber and alkalize the body makes green smoothies a fantastic addition to your beauty routine. Instead of applying a potion externally, think of green smoothies as drinking the potion internally. The cleansing and detoxifying ability of dark leafy greens aid with the elimination of toxins and establishes healthy intestinal flora. As a result, your skin will become clearer, your hair will get shinier and softer, and your nails will grow faster. Who wouldn’t want that?

Do you want smooth, blemish-free skin? Within weeks of constantly drinking blended greens, countless subjects reported lightening of spots, smoother skin and radiant complexion.


Degenerative diseases like cancer thrive and grow in an acidic state. A healthy body is a happy body. Research has proven that subjects who are in an optimal health condition still feel in control and calm even in the face of seemingly tough life events; while those who are not healthy, tend to feel unhappy even when they are rewarded with promotions or striking the lottery.


Your body is made up of billions of tiny cells. Every cell is you; they combine to make up your tissues, organs, bones, face, hair, legs etc. When nutrition is improved, the body is strengthened on a cellular level. When your cells know what it is like to receive first class nutrition, they will not want to go back to the old ways!


This is probably the most common benefit experienced by far. Blended greens add a whole lot of fiber to the diet, and fiber is essential for smooth bowel movements. Constipation now becomes a thing of the past!


If you think that green smoothies cannot give you energy for that workout, think again! Or better still, try it before you judge it. It is true that due to the low caloric levels of greens, they cannot fill us for long. But the trick here is to combine it with sweet fruits– which supplies us with simple sugars.

This is one of the best pre-workout foods and supplies us with simple sugars to burn immediately as fuel.


For those who have reached a plateau in releasing weight, try this! When your cells are nourished, cravings for unhealthy food become less or non-existent. Proper nourishment of the cells is vital to maintaining a healthy weight.

This list is non-exhaustive, and we at SOFRESH believe that “ACTION” is more important than anything else!