Dr. Fruit

We all know that fruit is healthy and should be part of a healthy diet.  But fruit actually goes one step further and can help improve some illnesses, for example:

1.  Apples:

This is a very complete fruit.  It is packed full of antioxidants that neutralize free radicals, so it is recommended for prevention diets for cardiovascular risk, degenerative diseases and cancer.  It is very diuretic because of its moderate content in potassium, and is recommended for the dietetic treatment of cardiovascular diseases, hypertension or for water retention.

This fruit can also help you when you are either constipated or suffering from diarrhea.  Raw apples with their skin are laxative, however if you peel them, grate them and let them turn a bit brown they become astringent.  They also contain tannins that have anti-inflammatory and astringent properties that dry out and reduce swelling of the intestinal mucosa, which makes it ideal for cases of diarrhea.  The tannins appear when the pulp of the apple turns brown after peeling and grating.

2.  Watermelon:

Love this in the summer!  It contains loads of water which makes it a great way to hydrate in hot weather.  It is also very diuretic which means it is great for people with kidney stones, uric acid, hypertension and diseases that cause water retention.

3.  Kiwi:

These are very high in vitamin C and are a great antioxidant which means they lower the risk of cardiovascular disease, degenerative diseases and cancer.  The vitamin C increases the absorption of iron found naturally in foods, which is why Kiwis are recommended in cases of anemia.

Kiwis also have lots of fibre which means they have laxative properties, to prevent constipation, they also help reduce cholesterol and help to maintain good glycemic control in diabetics.

4. Melon:

High in water, this fruit is a great way to stay hydrated in the summer and it is very low in calories.  It also contains beta-carotene or provitamin A which helps reduce the risk of cardiovascular diseases, degenerative diseases and cancer.  Some people do not tolerate citrus fruits well and melon is ideal for these people.  It is rich in potassium, and therefore is very diuretic for people with hypertension, heart problems and water retention.

5. Peaches:

Peaches are indicated in cases of anemia and loss of appetite as they are high in iron.  They are considered a great restorative and if eaten before a meal they will stimulate the appetite and act as a tonic and are purifying.

6. Cherries:

They are full of ellagic acid which has antioxidant properties and is also antiseptic, which helps combat infections.  They also improve intestinal function and constipation, block free radicals that modify the "bad" cholesterol (LDL) which also helps reduce cardiovascular risk.  Cherries also have a beneficial effect in cases of hyperuricemia, gout and hypertension.

Now, my advice is that fruit should always be eaten first thing in the morning or 1 hour before a meal or 2 to 3 hours after a meal - NEVER AS DESSERT!  Also the whole fruit should always be eaten NEVER AS JUICE.  Fruit is very high in fibre which counteracts the amount of sugar it has.  When made into juice the fibre is removed and only the sugar is left.

I can help you improve your health.  If you would like to make an appointment with me either in person or via Skype, just send me an email to lucycarr@socialnutrition.com 

How to boost your energy naturally.

Yes, it's after the Holiday season and most are feeling bloated and sluggish from all the Holiday food and drink.  So, what can you do to get an energy boost when you're on your post Holiday diet?  Here are some natural energy boosters that are healthy and natural and not dangerous to your health like Red Bull or other such energy boosters.

Here are 10 of my favorites... but there are many more.

1. Apples.  Apples provide a wide range of vitamins and minerals much needed by the body, including a great amount of natural fiber.  They are easy to take with you to work or in the car just remember to eat them on their own, not as dessert after lunch.  Much better as a mid morning snack or mid afternoon when you get those typical hunger pangs.
2. Carrots.  Carrots are quite high in sugar, so you should consider them a carb.  But, like apples they are easy to transport and you can take them in a tupperware box or a plastic bag, cut into fingers, and are great to snack on or dip in Hummus.
3. Hummus.  A Middle Eastern dish made from chickpeas that provides a nice source of energy that will keep you going for a long time.  You can make this an easy lunch or snack, and dip other healthy foods such as celery, carrots, cucumber, and pepper slices into it for a wholesome dish.
4. Peppers.  I love peppers they are full of vitamin C.  They are also a great way to curb your appetite, if you are hungry between meals, reach for a pepper instead of a cookie.
5. Pineapple.  This is a tropical fruit so very high in sugar so beware if you are a diabetic.  However, the good side to pineapples is they are high in manganese and Vitamin C.  As with all fruit, stick to it between meals or for breakfast for a tangy wake up in the morning never as a dessert .
6. Cucumbers.  Cucumbers are a personal favorite of mine.  This vegetable, that appears to be
   
   mostly water and little else provides all 20 amino acids that the body needs and can only be obtained through diet.  They also contain Vitamin B5 which specifically helps to boosts energy levels.  You can eat them as a snack or add them to your salads.
7. Strawberries.  Delicious and easy to carry into work.  They are packed full of Vitamin C, but please don't sugar them!  They are delicious as is.
8. Broccoli.  This is a superfood, packed full of fiber, a whole range of different vitamins and minerals including Vitamin C a great antioxidant.  It makes an easy side dish to accompany any protein dish and you can even juice the stems.  
9. Coconut.  Another personal favorite of mine.  You can eat them fresh and cut into chunks which will provide lots of fiber or you can drink coconut water instead of soft drinks.  Last year, coconut water was high on the celebrity lists of what to drink.  However, I do not endorse more than one a day.  Coconut water is very hydrating, so really good to keep you on the go if you've just done your daily workout and need to keep going.
   
10. Avocado.  Lots of people are wary of avocados as they are very high in fat.  But avocados provide the right kind of fat which is essential for heart health and they are also packed full of fiber and potassium.  They are a great pick me up but again, don't forget Avocados are actually fruits so best to eat them alone between meals.  I like to add a little olive oil, a drop or two of fresh lemon juice and a little salt and black pepper.  Alternatively, if you like to juice, you can blend them into your juice to make a nice meal if you're on the go.

As I said at the top, there are many more healthful energy boosters such as Goji Berries, Pumpkin Seeds, trail mix, almonds, bananas, blueberries, oatmeal, quinoa, brown rice... maybe for a future post!

So, good health to you all this 2014, and I hope that you manage to reach optimal health.

Social Nutrition:

You can make an appointment to improve your health with Social Nutrition either in person (Madrid) or online (Skype).  Just send an email to lucycarr@socialnutrition.com