Wednesday, September 11, 2013



I love the start of apple season. The first apples are always so juicy, crisp, and tart.
They also have many health benefits.
-One medium apple has 4 grams of soluble fiber  and only 95 calories.
-They are a good source of vitamin C
-The antioxidants and pectin are responsible for lowering cholesterol AND helping with weight loss.
-In Several studies including the Iowa Women's Health Study, following 34,000 women for 20 years, and a Finnish study following 9,208 men and women found that frequent apple eaters had the lowest risk of suffering a stroke, or dying from cardiovascular diseases.
-Apples help to protect us from metabolic syndrome and inflammation
-Apples have  an antioxidant called quercetin that boosts exercise endurance by making oxygen more available to the lungs. Quercetin also is a natural antihistamine which helps us with those pesky fall allergies!

To get you started on an apple eating habit here is a recipe that is as healthful as it is delicious.


4 apples peeled and cored (I sometimes leave the skin on!)
3 tablespoons of lemon juice
1 tablespoon sugar
1 teaspoon cinnamon
1 1/2 c oats
1/3 c maple syrup
2 tablespoons of melted coconut oil or organic butter
3/4 c finely chopped walnuts
1 teaspoon vanilla extract
1/4 teaspoon salt

Preheat oven to 350
Slice apples thinly and toss with the lemon juice, sugar, and cinnamon. Spread in a 9"x9" baking dish.
Combine oats, walnuts, maple syrup, oil or butter,vanilla, and salt in a bowl. Stir to mix then spread evenly over apples.
Bake in the preheated oven for 35-45 minutes, until top is  crisp and brown, and apples are tender.

photo credit:  kornphoto

Wednesday, September 4, 2013


I spent Labor Day weekend in NH picking Wild Black Berries. They are the most beautiful deep blue berries ever!
This is an annual event for us but this year was a particularly bountiful harvest. We use them in many ways, in fruit salads with local melons, and we make jams for gifts. They make a very delicious blackberry pancake with NH maple syrup! :-)
They are also a great addition to smoothies. They freeze beautifully and last in the freezer all winter.
- One cup has 43 calories.
- They are rich in bioflavonoids and Vitamin C.
- Their dark color makes them one of the highest antioxident levels of all foods.
- They are anti viral, anti bacterial, and anti carcinogen.
- They are rich in mineral like potassium, magnesium, iron and calcium to name only a few.

We know that eating a rainbow of colors is beneficial so add these beautiful deep blue berries to your diet today!! If you cannot pick your own, check out the local farmers markets.

Need more help knowing what to eat to keep healthy?  As a health coach I can simplify these decision for you and get you feeling your best quickly!
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