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Benefits of Eating Lettuce

Lettuce is the most commonly eaten green in the world. There are varying options when it comes to leafy greens as well as varying degrees of green. Summertime is when salads are the star of every meal. Make your salads with spinach, romaine, kale or arugula for more nutritious benefits. The darker the leaves, the more nutrient rich is the lettuce.

Dark leafy greens provide plenty of antioxidants, beta carotene, fiber and calcium. Lettuce is low in calories because there isn’t much carb, fat or protein found. Some varieties provide folate, potassium and iron to our bodies when consumed. It is always a good decision to include lettuce in your diet.

Health Benefits of Lettuce

For positive health outcomes, eat dark leafy greens. Lettuce decreases risk of cardiovascular disease, cancer and other diseases. Research has found that eating dark, fibrous vegetables lowers risk of Type II Diabetes. Other nutrients found in lettuce include vitamin C, beta carotene, Vitamin K, magnesium, potassium and other B-vitamins.

Adding a bit of fat not only brings flavor but it also helps with the absorption of certain nutrients. Use oil bases for salad dressings, sauté spinach and kale in a bit of avocado oil or add a bit of butter to help the greens go down. If you want to add more taste, texture or crunch to your salads add different toppings, like onion, bacon, egg or other produce to the bowl.

How to Cook Leafy Greens

Most leafy greens can handle cooking. Spinach can be sautéed, romaine lettuce can be grilled, kale can be cooked with rice, and others can be included in stews, casseroles or stir fry. Include spinach in your omelets and collard greens to your soups. If you choose to add to soup, be sure to include closer to the end of cooking to avoid destroying the nutrient content.

Naturally the best way to eat lettuce is to enjoy them raw. While some nutrient content is lost during cooking, the majority is still preserved during the process. In some cases the nutrient value is activated by cooking. If eaten raw bear in mind they may contain food poisoning bacteria, therefore thoroughly wash them before eating. Watercress is grown in water therefore there is always the danger that the water could have been contaminated. To avoid food poising wash in clean fresh water before handling.

Different Types of Lettuce

Look for different types of leafy greens in your local grocery store, farmer’s market or in your own garden. Here is a list of dark leafy greens to add to your meals:

  • Spinach
  • Collard Greens
  • Romaine
  • Watercress
  • Mustard Greens
  • Bok Choy
  • Chard
  • Arugula
  • Cabbage
  • Endive
  • Dandelion Greens
  • Beet Greens

Leafy greens are especially good for vegans who may have trouble consuming enough calcium per day. Leafy greens can help to fill that void by providing a calcium boost to your diet. Calcium is often overlooked in diets but this can be detrimental in the long run. We consume calcium for the benefits later in life. As we age osteoporosis is more likely to occur. The best way to avoid this is to consume calcium now for benefits later.

Garden Salad with Raspberry Vinaigrette

  • ¼ red wine vinegar
  • 3 tbsp. honey
  • 1 cup of raspberries (frozen)
  • ¼ cup avocado oil, lemon juice
  • salt and pepper to taste
  • 1 carrot – thinly sliced
  • 2 scallions chopped
  • 5 cups mixed salad greens
  • ½ cucumber, quartered
  • ¾ cup cherry tomatoes
  • ½ cup feta cheese


  1. In a blender add red wine vinegar, raspberries, avocado oil, lemon juice, honey, salt and pepper
  2. Place in refrigerator until needed.
  3. In a salad bowl mix together salad greens, cucumber, carrot, scallions, cherry tomatoes and feta cheese.
  4. Drizzle raspberry vinaigrette on top of each portion and serve.

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Get More Life Saving Vitamin D

life saving vitamin D

Vitamin D is a life saving vitamin of which your body needs plenty of for normal growth and development. Equally important as iron and vitamin C is for our bodies. One of the most important things you can do is to improve your daily intake of this life saver vitamin. it main function is the absorption and metabolism of calcium and phosphorus to support the hardening of bones and teeth. This is a nutrient that cuts your risk of cancer, osteoporosis and arthritis by 67% all while lowering your risk of Type II diabetes.

Vitamin D is a water soluble along with vitamins, A, E and K. This means that these vitamins dissolve in fats and lipids which allows them easy passage through a cell membrane. They can also be stored in large amounts in body fat and the liver. Digestion of the fat soluble requires adequate fats to be present in the diet. If you follow a low fat or low calorie diet then you must ensure you are absorbing enough to avoid deficiency. Deficiencies include rickets in small children, soft bones, bowed legs, unhealthy teeth, skeletal deformities, loss of bone density in elderly with increased fractures.

Follow the different ways below on how to effectively increase your intake of vitamin D.

Choose More Sunshine

Simply spending 20 minutes outside in the sun increases your absoportion of the vitamin. It is the sun that helps the body to make its own source of the vintamin using the natural oils in our skin. However, it takes a couple of hours before our skin fully absorbs the newly made vitamin D. To maximize absorption of the life saver into your skin tissues wait at least an house before washing.

Take Vitamin D Supplements

Although natural is best, taking a supplement can work just as well. To better absorb the supplement better try the oil-based brands. Alternatively you can take it with nut, eggs, cheese or butter to increase absorption. Consuming this life saver as a supplement can easily lead to overdosing. Toxicity symptoms include calcium build up in soft tissues, irreversible cardiovascular and kidney diseases, Any amount over 100mcg of vitamin D is toxic. therefore taking both the supplement and sunlight together can cause risk of toxicity.

Include Dietary Sources in Meals

Dietary sources of salmon, tuna, butter, cream, eggs, shrimp are rich in vitamin D. Some foods come fortified with the vitamin like milk and cereals. If you don’t go outside in the sun much then you must increase your dietary sources of the vitamin. Be mindful of how you cook these foods. Choosing different methods of cooking that won’t destroy vitamin D content is best. Sautéing, broiling or poaching good methods to try.

Probiotics Help Absorb Vitamin D

Did you know that increasing healthy gut bacteria with probiotics increases the absorption of Vitamin D? Probiotics help to reduce the side effects like bloating and cramping of eating cheese, milk and eggs.

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Healthy Eating Habits

healthy eating

Adopting healthy eating habits is not as hard as you may think. I guess the real question is how can you incorporate healthier eating habits into your daily meals? To eat healthier you may need to change some daily habits and or environments. make major changes or even stress about adopting them all at once. Instead try something new twice a week and over time you will notice positive changes to your health. Eating a healthy diet is effective for your overall well being.

Try These Healthy Eating Habits

  1. Try to add healthy options to each meal when you are at home or work. Simply by adding more fruits, vegetables, whole grain products goes a long way to reaching your daily recommended intake of the same.
  2. Eat one meal a day sitting at the dinner table with family or friends. This will help you to focus more on eating and help you to slow down your chewing as well. Enjoy your meals, eating them slowly, savoring each bite. The slower you eat the better your digestion. Eating fast increases bloating, gas and other digestive issues.
  3. Pack healthy snacks for kids and yourself. These can include high protein, fruits or cheese or dried fruits. This way you can control what you eat and when you eat. It is important to eat regularly to avoid binging. Don’t skip meals either, save for fasting. Sometimes we think if we avoid eating we will shed weight. This may happen eventually but first your body will think there is a famine and react the opposite to what you want to achieve. To avoid this don’t ignore hunger pangs.
  4. Another healthy habit is to drink water at each meal and through out the day. Reduce juices and other high sugar content drinks to once a day.
  5. Prepare most, if not all, of your meals and snacks yourself. Seems like a bit task but it will be a healthy habit that you would immediately benefit from. This way not only will you have complete control over what you eat, and what its ingredients are, but you will also be able to manage how much you eat in one sitting. Use healthier oils to add nutritional benefits.
  6. In effort to encourage healthy eating habits, reduce overspending at the grocery store, by planning your weekly meals. This way you can cross reference with the ingredients you already have and only purchase what you need for the meals. Make sure those meals include plenty of soluble fiber, protein all while reducing refined carbs.
  7. Most importantly, find a physical activity you enjoy and do it at least 30 min per day. This will reduce stress, help you get deep restful sleep, and help you to focus and concentrate better.

Healthy Dinner Sampler

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Achieve Weight Loss by Eating More

fermented foods

Achieving weight loss goals can be as simple as eating more food. Choose foods that curb cravings, burn fat and reduce fat storage. Such choices can help with loosing extra pounds. By weighing less our overall health improves dramatically.

Stop Fat Storage with Pickles

If you desire to go from flabby to firm try eating more fermented foods. Foods like pickles contain lots of good gut bacteria that helps with weight loss. The vinegar content contains acetic acid which helps with digestion leading to less weight. Pickles in particular have a low calorie count. One cup contains only 17 calories, therefore this is considered a healthy snack. Add pickles to salads, burgers, sandwiches, and relish to add flavor and texture to your meals.

However, there is one major drawback to eating more fermented foods and that is the high sodium content. High sodium will cause our bodies to retain water thus making us weigh more and look puffy. To avoid consuming too much salt try healthier brands with lower sodium.

Shedding Pounds with Lentils

Lentils are a prebiotic food. Prebiotics provide good gut bacteria that will boost our immune systems. Lentils provide two types of amino acids. The first is arginine that prompts your body to burn carbs and fast faster. The second one is glutamine which boosts post-meal metabolism reducing pounds in the process.

These edible seeds of legumes are closely related to nuts, beans and peas. Some types of lentils are higher in protein and fiber than others but all are extremely nutritious. Lentils are rich in iron, protein and fiber. One cup of cooked lentils provide as much protein as three eggs.

Block Fat Genes with Chocolate

Did you know that eating chocolate several times a week can help in weight loss efforts? Research has revealed that good gut microbes feed on the cocoa which in turn converts it into an anti-inflammatory compound. These anti-inflammatory compounds block the fat promoting genes in our bodies from expanding.

Try dark chocolate instead of milk chocolate. The dark option has about 70-85% cocoa that is loaded with fiber and manganese, magnesium and iron. Chose one that contains at least 70% chocolate.

Shedding Pounds with Grass Fed Butter

Butter is the richest dietary source of conjugated linoleic acid (CLA). CLA is a fatty acid proven to speed the breakdown of body fat. It stops fat cells from expanding. We rely on the foods we consume to provide the CLA because our bodies don’t produce it. CLA works by increasing fat burning that stimulates the break down of fat. People who eat a lot of CLA products are at a lower risk of type 2 diabetes and some cancers.

Purchase grass fed butter like Organic Valley or Anchor Butter which contain five times more CLA than grain fed brands. Organic butter is made from the milk of cows that have feed on grass. It is the healthiest butter on the shelf. Also known as pasture butter, contains lot of nutrients good for health and weight loss. it also helps boost energy levels and suppress appetites.

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How to Keep a Clean Kitchen

clean kitchen

Keeping a clean kitchen is a daily job that will benefit you and your family. Food is delicious and we want to keep it healthy and free from harmful bacteria. Bacteria that can causes illness can survive in many places around our kitchens. Therefore, it is crucial to wash your hands often and keep clean surfaces to prevent the spread of bacteria.

Cross contamination is one of the biggest causes of food borne illnesses. To reduce the risk of cross contamination have several color coded cutting boards to use. Different foods require a different cutting board. For example, have one for produce and another for meat. This will dramatically reduce risks of contacting food poisonings.

Practicing clean hygiene in the kitchen is paramount. Food prep areas should be well lit and ventilated. Sinks, drains, traps and overflows must be kept clean. Once a month clean shelves, cupboards and drawers. Frequent clearing of trash will prevent smells and infestation of flies. Apply the following tips to keep a clean kitchen:

Kitchen Clean Surfaces

  • Use hot soapy water to clean surfaces, cutting board before and after meal preparation to remove dirt and debris
  • Remember to wipe down all kitchen appliances, countertops, utensils to prevent cross contamination
  • Keep your refrigerator clean by wiping up spills immediately with hot soapy water.
  • Utilize a dishwasher for sterilizing or a solution of mixed water and bleach to sanitize
  • Adopt a clean as you go policy
  • Wash trash cans and food waste bins often to reduce to prevent pests
  • Wipe down tile backsplashes and sanitize

Cleaning of Cutting Manual Equipment

  • First, ensure the equipment is off before dismantling
  • Secondly, follow cleaning procedures from manual and use correct cleaning materials and solutions
  • Next, after cleaning dry with paper towels and store correctly
  • Lastly, sanitize the surface around the machine
  • For gas equipment turn off all taps that supply fuel to the appliance, then clean thoroughly with hot detergent water
  • Thoroughly clean grill bars by scrubbing or scraping the bars clean

Cleaning of Electric Kitchen Equipment:

  • First, ensure machine is off and plug removed
  • Next, remove any particles of food with a cloth, knife, brush etc.
  • Then thoroughly clean with hot detergent water all removable and fixed parts
  • Lastly, rinse thoroughly, dry and re-assemble, replace guards
  • Air fryers should be turned off and once the oil has cooled drain off and clean interior by wiping clean

Clean kitchen- Food Prep Areas, Hygiene and Equipment

  • Maintain all food surfaces in a clean kitchen by daily washing and sanitizing
  • Dispose of all trash and food waste correctly and make sure that containers are clean and ready for use
  • Maintain, clean and reassemble all equipment and utensils. Replace cutting boards and wooden utensils often.
  • Store equipment and utensils properly after use

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Rejuvenate Your Brain with Indian Spices

Indian spices

Indian spices blend is a spicy way to add flavor to your meals. This ethnic blend hails from the tropical continent of India. This ethnic spice blend includes curry, ginger, cardamom, cumin seeds, turmeric and cinnamon and using these will add richness to your food. Create your own combinations of the spices to add flavor to bland food.

Not only is this spice blend beneficial to your body it has properties that are good for your brain. Did you know that India has the lowest rates of Alzheimer’s and dementia in the world? Some researched believe it is a result of their seasoned diet. The aromatic spice blend brings a host of benefits to your brain.

Indian Spice – Curry

Did you know that curry repairs and regrows brain cells? This very popular seasoning is made with turmeric. Turmeric is very effective in preventing Alzheimer’s disease. The phenolic compounds in the spice, reduces inflammation in the brain that caused by the disease. Simultaneously, the other compounds of the spice repair neuron damage in the brain and help create new ones. To bolster your brain try adding 2 tsp turmeric to your food.

Ginger Keeps you Focused

As we age we tend to battle brain fog and fatigue more frequently. Ginger is ideal to perk you up and improve your focus. The active property in the spice, gingerol increases blood and oxygen to your brain and calms stressed adrenal glands. A good way to add ginger to your diet is to include it in your tea or food. Ginger is known as an expectorant which makes it a fantastic detox. Then combine it with turmeric for even more nutritional value.

Indian Spices – Cardamom

Most of the aroma and flavor of Indian spices comes from the seeds. Use the seeds in a variety of dishes. It boasts a warm flavor and aroma that is not too spicy, however, if you use too much it can be overpowering. The black seeds offer antioxidant and diuretic properties which can lower blood pressure over time. Its anti-inflammatory effects can protect from chronic disease. Use this spice in sweet and savory dishes.


A Indian spices blend is not complete without cinnamon. Use it in sweet and savory meals including hot and cold cereals, cinnamon adding the perfect sweetness to any dish. Cinnamon can be purchased in stick form or ground up. It is known to relieve digestive discomfort, reduce blood pressure, lower blood sugar and risk of type 2 diabetes.

Cumin Seeds

Cumin seeds provide an earthy flavor. They contain natural substances that works as antioxidants and anti-cancer properties. The roasted seed can lower cholesterol and help in losing weight. Interesting fact, cumin seeds fight bacteria and parasites present in the body.

Use Indian spice blend liberally in your cooking. Step outside the box and add curry powder to your mashed potatoes or turmeric to your rice and cinnamon to your pumpkin. One good thing about this is that the Indian spices are readily available at your supermarket so that should help ease stress of trying to find the ingredients.

Routine weeknight dinners come to life with spices and herbs. Not only do they bring ethnic flavors they boost overall health and increase nutritional value of your food.

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How important is Iron for your body?

essential mineral sources

Iron is a mineral. Its main function is to carry oxygen in the hemoglobin of red blood cells in our bodies. Hemoglobin is a protein in red blood cells that carries oxygen from the lungs to the rest of the body. During this process the mineral takes the form of myoglobin for oxygen storage. The myoglobin is stored in various parts of the body such as bone marrow, spleen or the liver until it is needed.

This minor mineral also helps with the removal of carbon dioxide from the body and energy production. The daily recommended intake for adults is 8 mg per day. However, females of childbearing age require 18 mg per day. Most adults find it difficult to get in the recommended intake on a daily basis.

What happens when levels are low?

When levels are low anemia can set in. Anemia is common and curable. Iron-deficiency anemia (IDA) is a result of an imbalance intake, storage or loss preventing full function of the body. Deficiency occurs in three stages: mild, marginal and IDA. Symptoms include, fatigue, body weakness, lower immune function, dizziness, hair loss and headaches. Despite being a minor mineral, it is essential for our bodies from birth to adulthood for brain development and continued growth. It is so important that our bodies intake enough iron.

On the flip side there is a risk to consuming too much. Excess intake of iron is becoming more and more common as individuals increase their use of multivitamins. The max limit is 45 mg per day. Anything over this will increase the risk of metal toxicity which leads to rosacea, redness of the face and a rare lung cancer, pulmonary alveolar proteinosis.

Are Iron Supplements Safe?

Foods high in the mineral include red meat, poultry, fortified foods, beans, liver, clams and even chocolate. However these may not be enough for some people. In this instance it may be beneficial to take an iron supplement. While taking these, under the supervision of your doctor is generally safe, keep in mind that you may experience some side effects. These can be an upset stomach, nausea or constipation. To relieve the latter increase your daily fiber content and water intake.

Dietary Sources

There are two forms of iron, heme and non-heme. Heme is found in the meat of animals such as meat, seafood and poultry. None-heme version comes from plant based sources such as spinach, beans, grains and nuts. Other great sources are dried apricots, sunflower seeds, sardines, tofu and prune juice.

To increase the absorption of this essential mineral adding vitamin C goes a long way. Overall a balanced diet which includes a variety of foods from different sources is the best way to increase your daily intake.

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Get Healthier and Happier with Produce


Most people want to get healthier and be happier, but it is not easy. Did you know that if you simply incorporate healthy eating habits you will be on the fast track to good health? All you have to do is focus on whole fruits and vegetables. Whole fruits and vegetables are those that are as close to the natural form as possible. Therefore this can include frozen, dried or even canned, if fresh isn’t available. If you opt for canned just be sure there aren’t any added additives.

The closer to fresh the produce is the more likely your body will absorb all the nutrients provided. All fruits and vegetables provide healing powers, boost immune systems, sharpen mental clarity, and helps to relieve stress resulting in a more happier you!

So what are healthy eating habits?

The sole idea behind healthy eating habits is to eat more whole, natural foods more often. Sounds wonderful right? But in this fast paced world eating produce isn’t really on the top of go to snacks. However it should be. Some tips to incorporate produce would be to include it at every meal. You can opt to add it to soups, sauces, stews, baking, sandwiches or simply eat it on top of pizza or in an omelet. Aim to keep raw veggies such as celery sticks, broccoli, carrots, cauliflower already cleaned, cut and ready to eat on hand. Keep dried foods around for quick snack options. Make it so that as soon as you open your fridge it is the first thing you see. As encouragement to eat the raw veggies, keep a nice fat free dip close to the raw veggies.

How healthy eating affects your body

First and foremost healthy eating has the power to reduce risk of diseases from the body, promote longer life, and helps improve mental health. Secondly, it helps us to maintain healthy weight and insulin levels. Thirdly, the eating produce provides fiber for the body. Fiber supports our immune systems enabling it to function well, it lowers cholesterol, keeps us regular and keeps blood sugar levels steady. Fruits and Vegetables provide essential vitamins and minerals such as Vitamin A, Vitamin C, folic acid, and anti-inflammatory nutrients. Healthy eating helps you to get healthier and happier.

Which fruits and vegetables to get healthier and happier?

The rule of thumb is to eat all the colors. The colors in particular are red, orange, yellow, green, blue and purple. These vegetables are rich in carotenoids nutrients which ward off dry skin and fatigue. Red colored fruits and veggies contain antioxidants which are essential for keeping the heart healthy and diseases. Red also promotes cell renewal and can lower blood pressure. These include: red bell pepper, apples, strawberries, radishes, tomatoes, raspberries, grapes and cherries.

red produce
Red Strawberries

Orange and yellow fruits and veggies are loaded with vitamin A and C which is beneficial to strengthen the immune system. Eating these are a sure way to get healthier and happier. There is also an added benefit of tightening skin as a result will reduces wrinkles. These include: tangerines, oranges, carrots, yellow bell peppers, pumpkin, squash, peaches, sweet potato, corn, pineapple and grapefruits.


Green produce contain lots of folic acid, vitamins and minerals that support strong bones, healthy teeth, and shiny hair. It also improves digestion and liver function. These fruits and vegetables include: broccoli, asparagus, Brussel sprouts, kiwi, green apples, kale, spinach and cucumber.

Blue and purple produce are best for improving memory and supporting a healthy brain. This is due to the high anti-inflammatory nutrients found in the fruits and vegetables. It is also known to support longer life, heart health and blood vessel health.


White, Beige or Brown produce are good for improving colon health, heart health and strengthen immune systems. These include onion, white beans, cauliflower, garlic, parsnips, shallots, turnips, artichokes and mushrooms.

Healthy eating cooking styles

There are several healthy ways to prepare such produce. Healthy cooking methods include sautéing, roasting or grilling. Or you can simply eat them raw. By incorporating the colorful fruit and vegetable diet every time you eat will help you get healthier and happier in no time.

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Slimming Benefits of Dried Fruits

dried fruit

Benefits of dried fruits make them a great addition to any meal. Did you know that dried fruits are often more healthier than fresh versions? This is due to higher concentration of nutrients that retain in the fruit during the drying process. There are many benefits of dried fruits that can keep us looking younger. Dried fruits can keep your body free of arthritis, and Alzheimer’s diseases. One of the secrets to living longer is consuming healthy dry fruits in the winter and fresh in the summer. This way you will be able to eat fruit every day as a part of your healthy diet. As long as every meal contains some form of produce you are on your way to more healthier body.

Trim your waistline with dry healthy fruit. Dried fruits generally contain more fiber which in turn helps aid digestion, improve blood flow and reduce anxiety and aids weight loss. Some ideas of these dry fruit delights include:

Benefits of Dried Fruit Options:

Apricots – Did you know that these little golden healthy dry fruits contain an age-proofing amino acid that helps ward off wrinkles and hair loss? They raise your body’s level of detoxifying enzymes which help make your cells younger. They can also help digestive issues and provide dietary fiber helping you stay fuller longer. Dried apricots are rich in potassium which in turn reduces the levels of sodium in ones blood stream. Therefore persons who suffer from hypertension, high blood pressure or even blood sugar spikes would benefit greatly from eating them. If you are able to get your hands on apricot oil that was produced by pressing the kernels you can apply this directly to your skin to promote glowing skin cells.

Cherries – who would have known that these healthy dry fruits would alleviate muscle pain and sore joints! Did you know that tart dried cherries contain more anti-inflammatory compounds than any other food in nature? They even slash uric acid levels! Lower acid levels reduce painful gout symptoms. Having trouble falling asleep at night? You can eat about 20-30 of these healthy dried fruits about an hour before bedtime. The melatonin found in the fruit will help you get a good restful sleep. Its rich color is a great source of beta-carotene which is responsible for preventing cell degeneration. This makes this healthy dry fruit ideal for fighting cancer cells found in the body.

Golden Raisins – Snack on these golden raisins daily for a powerful antioxidant punch. During the drying process green grapes gain more disease fighting nutrients than darker versions. That is one benefit of this healthy dry fruit., they are protect the eyes from vision related problems. Dried fruits such as golden raisins, build and maintain strong bones, protect your teeth from decay and are fibrous.

Benefits of Berries

Goji Berries – provide more immunity fortifying iron per ounce than spinach! These healthy dry fruits even boast five times more vitamin C than an orange! Healthy dry fruits such as goji berries enhance the immune system with anti-inflammatory compounds that destroy flu and cold like symptoms. Challenge yourself to consume at least a handful of these dried fruits daily for one month to triple immunity defender cells.

Mulberries – These sweet dried fruits can ward of weigh gain, thanks to their reserves of resveratrol. Resveratrol is also in red wine which gives a slimming effect. Mulberries are more fibrous than any other berry. The fibrous content found in these healthy dry fruits that maintain good blood sugar levels. Dried fruits like mulberries can increase metabolism which as a result facilitates weight loss. For a unique switch up try dried mulberries in hot cross buns or scones. Despite their low sugar content these healthy dry fruits are sweet.

These are just some of the benefits of making dried fruits a part of your daily diet. Not only will you maintain healthy weight and glowing skin but your body would feel and look much younger as the years pass by.

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Boost Metabolism with Chunky Chicken Bites

chicken balls

Try chunky chicken bites for a quick metabolism boost. These fried chicken balls are not only simple to make but they are perfect for an appetizer, party food or a quick snack. My kids love these tasty chicken bites and I like to pair them with fresh broccoli and carrot sticks. Other pairing options that go well with this dish are sweet potato fries or garden salads. Make them for house parties, super bowl parties, lunch or dinner. Serve with either ginger sauce, sweet n sour sauce or my favorite, sweet Thai chili sauce.

Protein benefits Chunky Chicken bites

Chicken is good for your body. Protein found in lean cuts of chicken or beef is best therefore chunky chicken bites are ideal. The number one good thing about protein is that it keeps you full thus helping your body to reduce how many calories you consume per day. This is great if you are trying to shed some unwanted pounds. Not only does protein keep us full longer it also boosts our metabolism because it requires more energy for our bodies to break down. Protein is essential to the body for restructure, growth, maintenance, repairing of cells. It also acts as a transporter across cell membranes within the body. 

Proteins come in two forms, simple and conjugated.  They are not considered to be a source of energy, however, it will provide energy if the body is active and lacks the other macronutrients from carbohydrates and fat.  Proteins are made up of amino acids that are linked together by a peptide bond.  Sources of protein include, poultry, lean beef, fish, shellfish and low-fat dairy.  Males require 52g of protein daily while women require 46g per day. Chunky chicken bites are a great way to meet that protein requirement.

Easy Chicken Bites recipe

  • 4 boneless chicken breasts
  • 2 whole eggs
  • 2 cups of flour
  • 1 tsp of fresh chopped ginger, thyme, onion powder, salt and pepper
  • 6 drops of cayenne pepper sauce
  • 2 Tbsp of avocado oil


  1. Cut each chicken breast into chunks.
  2. In a small bowl mix together avocado oil; fresh ginger, thyme, onion powder, garlic powder, salt and pepper. Add chicken chunks to marinade. Ensure each chunk is coated in the marinade and store in refrigerator for 1 hour.
  3. Crack eggs in another separate bowl and lightly beat with a fork. Add flour to a 1 gallon ziplocked bag with seasoned salt and pepper.
  4. Remove chicken from refrigerator. Dip chicken chunky bites in the egg and then through the flour removing excess flour per piece.
  5. Place oil in shallow frying pan and heat. Once hot add chicken chunks to pan and shallow fry the bites for about 7 minutes. Turn half way to ensure even cooking. Remove the chunky chicken balls from pan once golden brown.
  6. Serve with sweet chilli dipping sauce.

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