NaturalCounselor Health and Wellness Blog For Women

Many people underestimate the value of good old fashioned apples. Apples are one of the best whole fruits; a super food we should eat every day. An apple diet can keep the doctor away!

All whole fruit contains valuable minerals, vitamins, enzymes and fiber. Are you wondering why apples?

1. Healthy Apple Fiber.

Apples are rich in fiber pectin, which we can use to improve our complexion, metabolic balance, and blood pressure. Pectin (soluble fiber) lowers not only cholesterol but also body fats. How great is that?!!  Apples improve digestion, and also help with some digestive concerns (for example, if you have indigestion or diarrhea – have an apple; if you have  constipation – have an apple!).

2. Natural Apple Antioxidants.

Apples are full of antioxidants to fight free radicals and support the heart, immune system, and brain.

3. Apples as an Energy Booster.

Apples are also a perfect healthy snack and natural energy booster.

But remember that apples contain natural sugars, so if you plan to eat many apples a day, don’t forget to pay attention to your weight.

And, unfortunately, apples can contain high levels of pesticides, which means that you should buy them organic, but remember, they should still be washed.

4. Apples as a Detox Food.

Apples and their juice can be used as one of the foods that detox naturally. They can do a natural cleanse of the intestinal tract with fiber, which is very helpful if you want healthy detox weight loss results to lose extra pounds. The pectin in apples can not only reduce cholesterol, but it can also remove certain toxic metals from the liver, such as lead and mercury, and residues of radiation.

P.S. Don’t forget that you can also use apples to make Apple Water that you can use to reduce wrinkles.

Breathe, smile and be happy.

©Irina Wardas, HHC

Women’s Holistic Health, Nutrition Coach, Counselor, and Relationship Expert

Did you know that dry skin brushing can be used to cleanse your lymph and help you look and feel fabulous. I would like to share with you a geat beauty remedy for your body that may help you with your sleep needs, feel younger, reduce stress, get more energy and maybe even improve your relationship and sex life.

Mary McGuire-Wien, yoga and cleanse juice expert explains everything you need to know about dry skin brushing:

P.S.  Don’t miss our discussion on juice cleansing with Mary McGuire-Wien, founder of the American Yogini Retreats. Click to listen now.

Breathe, smile and be happy.

© Irina Wardas, HHC

Women’s Holistic Health, Nutrition Counselor, Coach and Women’s Radio Show Host

What are some of the reasons to change from a low fiber diet to foods high in fiber?  Well, for those looking for constipation cures, selecting your foods with fiber from a list of high fiber foods may provide you with one of the constipation solutions you seek.  As a side benefit, by selecting your foods for constipation in mind, you you will be able to achieve natural detox via the regular bowel movements you will be able to have.

In addition, high fiber diets can be used lower blood pressure, blood sugar and cholesterol level.  Picking high fiber food from a high fiber foods list will also help you reduce risk of colon cancer, heart attack, diabetes, and help you to loose weight naturally.

Listen to my Podcast above for some more tips.

So, to feel and look fabulous you should strive to incorporate foods high in fiber in your meals.  When selecting from the high fiber foods list below, don’t forget to use organic high fiber sources when you can.

High fiber sources that can be used to create high fiber diets include:

organic whole grain food selected from a whole grains list such as: brown rice, barley, buckwheat, oats, millet, rye, etc. that can be found in many rich in fiber cereals;

organic legumes (all beans, such as kidney beans, black beans, pinto beans, lima beans, garbanzo beans, etc. and lentils except for green beans);

organic fruits and vegetables;

organic nuts and seeds.

Fiber helps as a natural easy detox and holistic cleanse our body as well as slow the speed at which it absorbs sugars from food.

Doctors recommend consuming at least from 20 to 30 grams of fiber daily to stay healthy. Here are some foods high in fiber and (approximately) their grams of fiber per 1 cup (cooked):

Beans, soybeans or lentils from 10 – 15 grams

Grains:

• Oats – 4gr
• Barley – 13 gr
• Buckwheat - 4-5 gr

Fruits and vegetables:

• Raspberries – 8 gr
• Blueberries – 4gr
• Blackberries – 8 gr
• Avocado – 7-8 gr.
• Papaya – 5gr
• Apples – 2-3 gr
• Mangoes – 4 gr
• Banana – 3- 4 gr
• Brussel sprouts – 4 gr,
• Cauliflower - 3 -4 gr
• Broccoli - 4 – 5gr
• Cabbage – 3.5 gr
• Beets – 3 – 4 gr
• Carrots – 3 -4 gr
• Oranges – 3-4 gr
  
• Green beans – 4gr
• Spinach – 4.5 gr
• Figs fresh – 7-8 gr.
• Pear – 3-4 gr.
• Yam -5-6 gr
• Sweet potato – 3-4 gr
• Collard greens – 5 gr
• Turnip greens -5 gr
• Winter squash – 5-6 gr
• Prunes 3-4gr

Seeds and nuts:

• Sesame seeds – .25 cup 4-5 gr.
• Flaxseeds – 2 tbsp. 5-6 gr
• Walnuts -1 oz – 3 – 4 gr.
• Pumpkin seeds – ¼ cup – 4 gr

Herbs and Spices:

• Cinnamon -2 tbsp – 2.5 gr
• Basil dries, 2 tbsp -1.5 gr.
• Corinander 2 tbsp - 1.5
• Cloves, dried 2 tbsp. 1. 50
  
• Black pepper 2 tbsp. – 1.10

For more information on foods high in fiber and how to use them to naturally balance your hormones, download my free Report Hormones – Survival Kit for Women.

Fiber can be insoluble or soluble and works differently inside of our body but we don’t have to worry about it because these fibers are mixed in foods. If we eat a great variety of high-fiber foods, we can all get  the benefits of it.

Breathe, smile and be happy.

© Irina Wardas, HHC

Women’s Holistic Health Coach, Counselor and Radio Host

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