If you follow me at all when it comes to my nutritional beliefs you will know that I am a lover of fruit and becoming even more so.
I read an article yesterday talking about the body needing natural sugars and when it doesn’t get what it needs, it can cause cells to divide. You know what that means… Cancer! Now I am not going to go into any scientific references here because this is simply me talking about how much I believe in fruit to give us nourishment, nutrients and the natural sugars we need. I have written about this many times.
Today I wanted to share with you my fruit hack that is both pleasing to eat and better yet kid and hubby approved, which is why I now simply make a good sized pot of it later in the morning and leave it on the stove for that moment when my hungry daughter walks through the door after school and when hubby pops in the house sometime in the afternoon as he usually does. This of course, after I eat my delicious bowl of deliciousness. 🙂
Today’s ‘Fruit Soup’ as I call it has blueberries (always wild blueberries), chopped cantaloupe, a chopped apple from the neighbor’s apple tree, two mashed frozen bananas and some maple syrup. I do not have a daily recipe and anything goes. It is soup remember? lol and in soup anything that you have on hand works in this case. Today I threw in the maple syrup because I’m guessing that apple from the neighbor’s tree was a tad sour.
Throw everything together in a pot and simmer it down and then it’s done. It is just enJOY time then. And it is ALWAYS good. Everytime I eat it I feel my body saying “Wow this is amazing!”
Here are a few pics of the raw chopped start and then the simmered down result.
I hope you too start incorporating more of this life giving, life saving, body loving, nutritious, and delicious fruit into your daily diet.
Here are some links to more fruit advocacy posts if you want to dig deeper … Oh and one for my banana hack too. 🙂 That’s handy for sure. 🙂
Here is a banana hack you will want to know if you don’t already. So many people spend copious amounts of time prepping and freezing their bananas. Some people peel and chop them and put them into plastic ziploc type bags, others mash them and freeze them and I am sure there are numerous others ways.
But the easiest of easiest ways is fast, convenient and enviro friendly.
Just throw your ripe bananas (or not ripe) in your freezer. That’s it. When you are ready to use them, take them out of the freezer and allow to thaw for a bit and you are good to go. I usually pop mine in the microwave for about 30 seconds and then peel them and they are perfect.
They do not lose their color or flavor this way at all and the air does not get to them. I love bananas for having their own jacket or container… fast food to go … or pop in the freezer as they are.
I use frozen bananas in countless ways… in muffin recipes… banana bread… smoothies…. chopped fruit concoctions that I make on the stove so that they are warm and gooey… example: The banana you see in this picture was used today in a pan on the stove with blueberries and chopped cantaloupe cooked slowly till it was warm and delicious. Total nutrition there. My husband just popped home mid afternoon and had some for a snack and my daughter finished off what was left after school….. kid friendly to boot!
With most of us trying to eat healthier any hack helps. I hope you enJOYed this one today. 🙂
I found myself commenting on a FB post this morning about someone who is struggling with sugar addiction. After commenting with my input, I thought.. hey why don’t I write a blog post about this. 🙂
After 30 years of studying nutrition both on my own, and through my certification as a Board Certified Nutritionist, I have come to some clear conclusions about sugar, sugar addictions, and cravings. I will keep it short and ‘sweet’ 🙂 hee hee
We need sweetness in our lives and we need sugar. However, it is the natural sugars that we need. Sugar is needed to uptake nutrients into the body, especially micro-nutrients which are vitamins and minerals in trace amounts. Honey is appealing to animals and to us for a reason… because we need it. I could write a whole chapter on the healing benefits of this ancient gift from the Gods, but you can do your own research when you have time… so back to sugar…
Your brain and liver demands natural sugars to function. When you do not get them, you will crave sugar, carbs and more!
Best Way to Solve This?
Eat as much natural sugar as you can get into you in the form of fruits of all varieties, honey, and maple syrup. These are all forms of natural sugars and they ALL have healing properties beyond the sugar. They are super foods really.
Fruit is especially amazing as it is easily assimilated, is loaded with nutrition and has the natural sugars so you can uptake the nutrients. And let’s not forget about the high fiber content too especially in fruits like apples.
I try to eat fruit everyday and sometimes I find I miss a day of eating fruit. I have not met a person yet who is able to get too much fruit into them in a day. For one thing, in my opinion there is no such thing as too much fruit, and secondly good luck trying to. Most people have a token apple or banana throughout the day or one smoothie with a few berries and a banana…. we need MUCH more than this.
Of course check with your medical professional and follow their advice for any particular diet you may have been prescribed for a particular medical condition, but for me, if I was ill and had to pick one food group to eat for easy assimilation, easy nutrient uptake, sweetness and appealing to the palette, nutrient dense, and miraculous, I would pick fruit!
And one final thought. Addictions of any kind can be helped by more fruit intake and thus nutrient uptake. Addictions deplete the body of nutrients and natural sugars. The body and brain both desperately need the natural sugars and nutrients to function and to create homeostasis or to put it simply ‘balance’.
I hope you enJOYed my thoughts for the day on sugar. Life is meant to be enJOYed and to be sweet. 🙂
Children are very prone to dehydration. We often work hard at making sure our kids eat their meals and snacks but hydration often gets overlooked.
Children are even more prone to dehydration because of their size, activity level, often lack of interest in drinking fluids, as well as dealing with sensitive taste buds.
If you notice that your child is not urinating frequently and/or their urine is of a darker color and has a strong smell, your child is probably dehydrated. Dehydration can show itself as constipation, low energy, crankiness, nausea, dry mouth, dry skin, lack of tears, skin that does not bounce back when pinched, sunken eyes, diarrhea, urinary tract infections, and even headaches, to name a few!
One of the best ways to help with hydrating the body is to encourage the consumption of vegetables and fruit, especially fruit. Fruits are jam-packed with micro-nutrients and lots of water.
Easy ways to encourage fruit eating, is to:
. Lead by example! Eat fruits often and find creative ways to eat more fruits and to try new fruits
. Incorporate fruits into meals as salsas, in salads, as toppings on desserts etc.
. One of my favorite ways and it works very well. Leave cut up pieces of fruit in the reach of children. When my daughter has friends over for a sleepover for example, in the morning I knock on the bedroom door and say something fun like “Room Service” and deliver a plate of various fruits cut up. They always eat it! They may not eat the whole plate but they always eat quite a bit.
. Make fruit bowls. Take a banana and chop it up in small pieces or even mash it and then add any other chopped fruit that you like. I change it up all the time and add things like chopped apples, berries, pears, melon and whatever I feel like. I even sometimes drizzle maple syrup or honey on top for added nutrients and for more deliciousness. I have not met a person yet, child or adult, who can resist my fruit bowls. When you make them into bowls like this it is like eating something substantial and the taste is incredible!
. Make fruit smoothies and homemade fruit juices. There are tonnes of recipes if you search Pinterest or Google. I saw one the other day where you put frozen pineapple and orange juice and it looked amazing!
. And on that note, keep bags of frozen fruits in your freezer and let the kids go at it. My daughter loves to make smoothie concoctions with her friends and they have a lot of fun doing it. Frozen fruits make it really easy.
. Lemon water is a GREAT way to hydrate the body. In the morning juice a half of a lemon, add hot water and a bit of honey in a large cup or tea pot and let it sit for a minute. This is the BEST way to start the day. It wakes up and energizes the liver, provides micro-nutrients like vitamins and minerals, and hydrates the body big time! It is a great source of Vitamin C too. Anytime you can add lemons or the juice of lemons to your child’s diet, it’s a big win! Squeeze lemons on salads and even vegetables and other foods. Lemon helps to kill bacteria and also enhances the flavors in food. You can’t go wrong with lemons ever!
Lemon and honey water
As a side note, as a Nutritionist who is also a forever learner and education seeker, I can say with complete confidence that I NEVER worry about the sugar in fruit, if that is something that comes to mind. The natural sugars in fruit are necessary for the brain and the liver to function properly. People are suffering out there because a lack of this natural sugar!!!! And let’s face it, it is almost impossible to have our kids overeat the healthy stuff, so I just work at ‘more’… getting in more of the good stuff.
I hope you found this post on hydration helpful and happy fruit chopping! 🙂
Maggie Holbik.com is a Board Certified Nutritionist, Registered Nutritional Therapist, Natural Nutrition Clinical Practitioner, and Certified Life Coach who loves being a Mom to her daughter Sivanna Roses… as a side note Sivanna is working on a presentation for school called “Healthy Eating” and her mom is quite proud of this. 🙂 Oh ya!
When it comes to juicing or just getting good nutrients into your body, anything goes!
This morning I had my straight celery juice and then shortly after had this combo. How did I come up with it? I opened the fridge and voila… I picked from some things that were in there. Romaine Lettuce, 3 large pineapple spears, a piece of lemon I needed to use up, an orange, and then I grabbed a small sprig of mint from my indoor mini herb planters. I threw it in my juicer and it was delicious!!!
You really cannot go wrong. I often smile when I see the endless juicing books out there. Sure they are great for ideas and targeting health benefits but in all reality just take some things that are good for you and throw them in! Anything goes! Get creative.
This was my second round of juicing today… some gel from my filleted aloe leaf, strawberries, and apple. Once again it was yummy!
Recently I did a cooking demo at an Esthetics School and we were making Hemp milk. I accidently dropped in an extra date and more vanilla than ‘my recipe called for’. It was perfect. I told the class that it does not matter… throw in more, less, other things, change it up…. anything goes. Adapt and adjust as you go along. It’s all good.
Most of all have fun with adding in more nutrients and en-JOY! #nutritionIStheMission
Maggie Holbik.com is a Board Certified Nutritionist and Certified Life Coach who enjoys adding in more good things into her life. She is of the mindset that life is precious and our time is always shorter than we think so it is of the utmost importance to fine tune each and every day to the things that matter most.
On a side note, many of you have asked me about the best juicer. While there are many juicers out there and I have tried several smaller ones that I have picked up at thrift stores, I was lucky enough to get one of these Hamilton Beach 800 watt ones at a thrift store brand new. I loved it so much that I just yesterday, bought a second one from Lowes to have at my beach house where I work. I love this juicer. It’s easy to clean, has an amazing yield and saves me so much time. I really think it’s the best value for a mid-range juicer.
Here is a good deal for the Canadians out there – click the Canadian link:
I love the FB memories thing, but today when it came up, I was in for a shocker!
Looking at this picture from one year ago today (picture on the left) prompted me to take the picture on the right (just today) to compare the two. This was really a vulnerable experience for me and I debated whether to share it or not, but here I am.
I am amazed at the difference I see. It made me reflect on the changes I have been making in my life. As many of you know, I made a decision to NOT buy into the “I’m getting older” model and to flip it around to “I’m getting younger all the time and it’s working” model. 🙂 🙂
I have also coined a phrase for myself and for my nutritional practice which is “Nutrition IS the Mission”, and I am feeling really, really, good about the results I am seeing not only in myself, but in my clients.
When I look at these two pictures I realize yes, I have lost a lot of weight, but what gets me excited the most is how nourished I look in the 2nd picture. The weight is secondary to me. My skin looks so much better and I can see and feel an entirely different energy in picture #2. The person in picture #2 is embracing her health and the ability to transform it, and it’s working and it’s showing.
For me though most important is the personal empowerment I feel from knowing that changes can and do make a difference and I know that if they work for me, they can work for others. This is exciting!!!!
I do not aspire to any trendy diet, but focus on more nutrition, Joy and just more… more of the good stuff… especially fruit. I am an advocate of more fruit in the diet and even potatoes. Potatoes were something I did not eat, but now that I ‘know’ how good they are for us, I enjoy them like crazy. I really enjoy the work of Anthony Williams, The Medical Medium, and have learned from him and his teachings and that has been hugely helpful.
Another thing I am focusing on is removing heavy metals from my body and helping others with this as well. By adding in more nutrients and removing pathogens and heavy metals, we can help to balance our bodies and they can run at a more optimal level. Our bodies are always trying to heal us and when we support them, well they love it and do a better job at it. 🙂
Anyhow thanks for reading along and I truly appreciate your support by being here.
I feel as though my entire life has prepared me for this time and I am looking forward to sharing all that I have learned through my own personal experience and my nutritional education. I am excited to continue improving my own life and in helping others on their journey to healthier lives using Nutrition as a catalyst to healing and to making positive change.
Maggie Holbik.com is a Certified Life Coach and Holistic Nutritionist who loves life and believes that if you love life it will love you back. She is super excited to be offering Hair Mineral Analysis for her clients and feels the presence of heavy metals in the body can be a major player in one’s overall health and wellness. For more info www.MaggiesHairAnalysis.com
When you are preparing food make it fun and enjoyable. I have a saying in my house when it comes to preparing food. “Act like your life depends on it because it does”. 🙂
Although I say that lightly, in reality it is the absolute truth! Feeding our body with healthy foods that provide nutrients is of the utmost importance.
Personally, I made a decision not long ago, but a very serious decision…. I decided that I wanted to make changes to my diet and life before life dictated to me that I must make changes. I never wanted to get to the place where I could not eat the things I love.
So now I have fun with food. I delight in preparing food. I also believe that the more you enjoy the process of preparation, the better and more healing the food is for you. It is a reciprocated energy and a force unto its own. We’ve all heard the saying about preparing food with love and there is truth in that.
It is also a great idea to involve other family members or friends. In the picture below, my daughter and I were developing our now go-to recipe for our yummy gluten free muffins. I think I enjoy this activity more than any other… cooking together and developing recipes with her. We are like a team chatting, supporting and encouraging each other in the kitchen. 🙂 I am very happy also, that I am teaching her cooking skills and about how to make nourishing food. I think this is one of the most important skills she will ever learn and it will carry her well throughout her life. She is learning to be very in tune to what is good for her body and also how she feels after eating certain foods.
So go have fun with your food. Try new things. Maybe it’s just one new fruit or vegetable and you find a new way to prepare it. Or you work at making your presentation of the food a little more appealing like in this picture. Whatever it is, do it in love and with love and put your heart into it. The results will be worth it. 🙂
One of the best parts of my life’s work is when I get to celebrate in my client’s success and this morning is one of those mornings! One of my client’s sent me this picture of her very first every attempt at overnight oats and look how beautiful they turned out!
The challenge I had originally given her was to add in two servings of fruit into her diet each day. For her this was a big step and she is stepping up to the challenge beautifully! In fact she went above and beyond by trying this for the first time.
Look at those luscious berries and chia seeds packed full of micro-nutrients, phyto-nutrients and living enzymes ready to feed and fuel her body, mind and spirit. Yes all of those things. Make no mistake about it, nature’s food is there to help our entire holistic self, not just the physical body.
It was such an exciting time just now. We were messaging back and forth as she got ready to eat her delightful breakfast that she had prepared with a new found love and excitement for the fruit. Here’s what she said: “I’m going all in ! But it’s not easy for me. But you said think of it as a gift. A way to celebrate health.”
And the report at the end of it all was that it was good!
What about you? What can you celebrate today? What small steps have you or can you take to add in more nutrients and nourishment for your body, mind and soul? Perhaps it’s a short walk, another glass of water, a squeeze of lemon juice into your water, taking your multi-vitamin, a kind word to a friend or co-worker. All of these small steps make huge differences.
I encourage you to embrace the steps and to get excited about each and every one. The more you love them, the more they will love you back!
As a person who has been studying health and wellness for most of my adult life and having attained the title of Board Certified Holistic Nutritionist, one of the things that really fires me up and excites me, is that there are indeed many pathways to health.
Oftentimes people feel overwhelmed when they think of making health and lifestyle changes. However, realizing that there are many pathways means that there are truly many things that can make a difference and even small things! This truly is exciting. At least to me 🙂
As a Life Coach of many years I have come to realize that everyone, including myself is and has been at different stages in our lives when it comes to health and wellness and what we do to improve that area. Sometimes we are more pro-active then others and sometimes not so much. The good news is that at anytime we can add in more good and it WILL make a difference. All steps start with the first.
For example, I am currently working with someone to help them improve their daily diet in an effort to add in more nourishment. We are working on adding in two servings of fruit per day. Now some of you may eat lots of fruit and others, like my client, not so much. So for her two servings of fruit is going to be a big catalyst in her wellness protocol. It will also be a launching pad to more good things. A new pathway perhaps! 🙂
Just like every body is different and every health challenge is different so are the roads to wellness. I encourage everyone to just start on the path. Jump on the road to adding more nourishment and vibrancy into your life. Look for ways to add in more…. more goodness, more nutrients, more water, more joy, more walks, more nature, more love, more fruits, more peace…. just MORE! And before you know it you will have created a new pathway to better Health! 🙂
MaggieHolbik.com is a Life Coach and Nutritionist who resides in Northwestern Ontario Canada and did yoga outside in her back yard today for the first time! 🙂 First time outside, that is. See she’s adding in more… more yoga, peace, sunlight, listening to the birds…. What will you add more of?
My daughter made this for me for Valentine’s Day this year. Isn’t it sweet? I have always loved pears and as a child they were my favorite fruit. My Dad would come home with cases of them after negotiating with the produce manager at the grocery store who was looking to move along the fruit that was bruised or getting too ripe to sell.
It was a delight for us and to this day it is a fond memory of mine. Knowing what I know now about nutrition and the healing powers of fruit, I am especially grateful that my parents instilled in us the importance of eating fruits and vegetables as well as feeding them to us when the budget allowed. A priority was always made by my mother to make sure the food had the highest nutrient content possible considering that we did not have a lot of resources and lived in a very remote area, quite isolated from food sources. In fact, those cases of pears I talked about in my childhood were brought home either by boat in the summer or snowmobile in the winter, on top of a long drive from the city.
Today while enjoying a juicy and ripe pear, I delighted in the taste and enjoyed the tantalizing sensations as the pear broke down and exuded its delightful juice in my mouth. It reminded me of how digestible pears are in their ripe form. In fact while enjoying my pear, I played with it in my mouth and found I could just clamp down and the pear dissolved in my mouth without having to chew it! In this state it is very digestible and bio-available to the body which makes it a source for a quick uptake of nutrients and a powerful delivery system for the body. On the flip side, when we eat pears that are not that ripe, the fiber content is higher which helps to assist in lowering cholesterol and sweeping out pathogens and debris from the intestinal tract. So any way you eat them, they are ALWAYS good and good for you! 🙂
Pears are loaded with phyto-nutrients such as trace minerals, and amino acids such as valine, histidine, threonine and lysine. They are also loaded with vitamins and minerals. The trace mineral salts make pear juice high in electrolytes which help to stabilize blood sugar.
Try incorporating more fruits into your daily routine. They are one of, if not the most healing foods on earth. The natural sugars in fruit are important for your liver and brain as well. In fact, if you find yourself craving foods such as carbs, chocolate, alcohol or even cigarettes, try increasing your uptake of fruit so your body gets the natural sugars that it so desperately needs and craves.
Maggie Holbik.com is a Certified Holistic Nutritionist and Life Coach who resides in Northern Ontario Canada.