Fresh fruit is great to eat for breakfast or for a naturally sweet desert after a midday or evening meal. It makes a perfect, healthy snack for kids. Many people go through their day and forget to eat some fruit. I recommend eating a variety of fresh fruits in the morning with breakfast. This will get your day off to a healthy start! The following are some of the benefits of consuming plenty of fruit.

1. Nutrient dense.Fruit contains nutrients that help protect you from illnesses. Blueberries,citrus fruit, cranberries and strawberries  which contain phytochemicals that are being studied for added health benefits. Fruit may reduce the risk of stroke, heart disease, and type 2 Diabetes.

2.High in Fiber. Fruit is high in fiber, helping ward off fats and cholesterol from the body. A diet high in fiber helps maintain bowel health and lowers cholesterol level. Fiber in the diet aids in achieving a healthy weight.

4. Boosts the immune system. Citrus fruits have long been thought to be immune boosters since they contain vitamin C, a powerful antioxidant. Berries are loaded with antioxidants

• A lack of ability to loose weight despite doing all of the right things; eating right, working out, and getting enough sleep. There is a lot more to good nutrition that you might not realize.

• You are still struggling with health problems after going to severalk doctors.

• NUTRITIONISTS USE THEIR KNOWLEDGE OF FOOD AND A HEALTHY LIFESTYLE TO EMPOWER YOU TO BRING THINGS BACK INTO BALANCE.

It’s estimated that at least half of people with hypertension have blood pressure that is affected by sodium consumption.  The Reference Daily Intake (RDI) for sodium is 2,300 mg — or about 1 teaspoon of salt. Most of the high sodium intake is due to the high sodium content in packaged and restaurant foods, rather than from overusing your saltshaker. Sodium is added to foods for flavor and as part of some food preservatives and additives.

1. Low Fat Cottage Cheese. Few are aware that low-fat cottage cheeses are loaded with salt. As with most low-fat foods, food manufacturers add salt to make them taste better. A one cup serving of low-fat cottage cheese can contain as much as 1000mg of salt, almost 50% of your recommended daily salt intake.

If you are choosing cottage cheese as a source of protein, its best to simply choose something else. For example; low sodium beans, lentils or fish if you want something “lite”.

• Pre-Packaged Chicken Breast. Many people are trying to avoid eating too much red meat so chicken has become a popular substitute. High amounts of sodium are added to pre-packaged chicken to enhance flavor.

Instead of buying pre-packed chicken, make your own and use ingredients like fresh herbs and fresh fruit to enhance the flavor

Soups. Many soups contain some healthy ingredients that have nutritional value but most canned or packaged soups contain massive amounts of salt. it’s best to avoid instant soups altogether They are loaded with chemicals and switch to ‘low-salt’ tinned varieties.

For more meal planning assistance contact the office of Health By Gini.

If you are experiencing bloating, constipation or stomach pain, you are not alone.

• Probiotics are good bacteria that are similar to organisms that occur naturally in the digestive tract. The bacteria in your gut have a huge impact on your health and well – being. They affect digestion.

• Studies showed that probiotics could help in the treatment of adult AD.

• Often helpful in preventing & treating yeast infections.

Consult your health care professional before taking any nutritional supplement.

For more help contact Gini Warner, Nutritionist www.healthbygini.com

* Probiotics

Keep your refrigerator stocked with the basics: fruits, vegetables and high protein natural foods. Almond milk, raw nuts & seeds, fresh herbs, eggs, and beans.

If you have a lot of basics you can throw together very easy meals in a little bit of time.

Cook large amounts of food so you have plenty of leftovers. When you are busy you don’t always have time to cook all of your meals.

 I make plenty of lentils and freeze them in plastic containers. Sometimes I heat them and serve with cooked vegetables or I add them to a salad.

Schedule time for a 30 minute workout every morning. Whatever you enjoy… Walk, swim, run or cycle to start your day with improved circulation and energy.

Take a brisk walk around your neighborhood if you don’t have enough time to drive to the gym.

If you get up early and just don’t feel like eating much, grab a piece a fruit for natural energy and fiber to start your day.

Prepare vegetarian meals in advance. They will stay fresh longer than animal products.

Try gluten-free ratatouille.

What is processed food?

Raw food that has been adulterated or modified to increase its nutritional content or make it more palatable and easier to ship, to store, or to sell.  Processed foods have been altered from their natural state for safety reasons and for convenience. The methods used for processing foods include canning, freezing, refrigeration, dehydration and aseptic processing. 

1.In traditional societies, where people don’t eat processed foods, heart disease is rare,” says cardiologist Arthur Agatston, MD. People who eat a diet rich in vegetables, fruits, and fish minimize their risk of dying from a heart attack or stroke by 35%.

2. There are a lot of processed foods that aren’t good for you. Many processed foods are made with trans fats, saturated fats, and large amounts of sodium and sugar.

3.  Eating processed meats may increase your risk of colorectal, kidney and stomach cancer. Processed meats include hot dogs, bologna, sausage, ham and other packaged lunch meats.

Visit www.healthbygini.com/contact to make an appointment to start eating better!