DIY: Goji Berry Smoothie

Goji berries are known to have anti-aging benefits, boost immune function, protect vision, and prevent heart disease. Goji berry extracts may even boost brain health, mood and protect against age-related diseases such as Alzheimer’s so eat them up! They are perfect to add to any smoothie like this one loaded with potassium, vitamin A, fiber and good essential fatty acids, or as a snack.


  • 2 tbsp. goji berries
  • 1 cup of coconut water
  • 1 banana
  • ½ avocado
  • ½ cup of raspberries
  • 1 teaspoon chia seeds
  • 1 teaspoon flaxseed
  • Ice cubes (optional)


    1. Soak the goji berries in coconut water overnight or for a few hours (optional)
    2. Combine all ingredients in a blender
    3. Blend & enjoy!
Live Longer by Snacking

As one of the cornerstones of a Mediterranean diet, nuts make an excellent addition to just about any meal. And now a study in The New England Journal of Medicine has found that eating roughly a handful of them daily is associated with a 20 percent lower risk of death. But while all nuts are healthy, each variety has its own unique benefits. We spotlight the standouts. These mini treats have major nutritional benefits.

Macadamias. Though these nuts pack roughly 21 grams of fat per serving, most of it is the unsaturated kind—so you can nosh guilt free. Macadamias are an excellent source of two nutrients vital for healthy brain and nerve function: manganese (one serving delivers 66 percent of what you need daily) and the B vitamin thiamine (30 percent of your recommended dietary allowance). Serving size: 10 to 12 nuts, 204 calories

Brazil Nuts. The bad news: You can't eat a lot of them. Each of these Amazonian nuts contains about 33 calories—the equivalent of nearly 10 M&M's. The good news: You needn't go overboard to reap their health benefits. Just two nuts per day for 12 weeks can increase blood levels of the mineral selenium by 64 percent. Selenium is essential for proper immune function, as it helps build germ-fighting white blood cells. Serving size: 6 nuts, 186 calories

Almonds. Call them the skinny nuts. In a 2013 study in the European Journal of Clinical Nutrition, people who ate about one and a half servings of almonds with breakfast felt a 35 percent decrease in appetite an hour later. When the nuts were consumed as an afternoon snack, they quashed appetites by about two and a half times that, helping the subjects naturally eat less for the rest of the day. Serving size: 23 nuts, 164 calories

Pecans. A small study in The Journal of Nutrition found that people who consumed about three servings of pecans experienced as much as a 33 percent drop in oxidized LDL cholesterol (the kind that causes artery-clogging plaque to form). The pecan's power may lie in its high levels of heart-protecting antioxidants. Serving size: 9 halves, 196 calories

Pistachios. Not only are pistachios the lowest-calorie nut of the bunch, but they're also rich in healthy unsaturated fatty acids. In a new study, a group that consumed 20 percent of their daily calories from pistachios for nearly six months had lower blood sugar and cholesterol levels—two risk factors for heart disease—and trimmed their waistlines more than those who ate a wholesome but pistachio-free diet. Serving size: 49 nuts, 159 calories

This article was originally posted by Jessica Girdwain for O Magazine. We shared this with you because we want to help you make better lifestyle choices for an improved quality of life.

7 Health Benefits of Strawberries

Strawberries are called ‘the queen of fruits” in Asian countries, because they are packed with health benefits. Yummy, juicy and mouth-watering, we love to enjoy strawberries in the form of ice creams, shakes, smoothies and other desserts.

Compared to fruits like apples, oranges or bananas, strawberries have the highest amount of nutrients. Strawberries are rich in vital nutrients, vitamins, minerals and antioxidants. These juicy heart-shaped delights have much more to offer beyond sweetness and flavor.

7 Health Benefits of Strawberries

Helps burn stored fat. The red coloring contains anthocyanins, which stimulate the burning of stored fat. When a group of animals was fed a high-fat diet along with anthocyanins, they gained 24 percent less weight than the animals eating the high-fat diet without added anthocyanins. The compound nitrate found promotes blood flow and oxygen in our body, which is great for weight loss.

Boost short term memory. The anthocyanins boost short term memory by 100 percent in eight weeks. 

Ease Inflammation. Strawberries lower blood levels of C-reactive protein (CRP), a signal of inflammation in the body. In a study, women who ate 16 or more strawberries per week were 14 percent less likely to have elevated levels of CRP. 

Lower cardiovascular disease. Flavonoids — which are responsible for the colour and flavour of strawberries — lower the risk for heart disease.

Promote bone health. Strawberries contain potassium, vitamin K and magnesium which are important for bone health.

Anti-aging properties. Strawberries are filled with biotin, which helps build strong hair and nails. They also contain the antioxidant ellagic acid, which protects the elastic fibers in our skin to prevent sagging.

Promote eye health. Eating three or more servings of fruit like strawberries may lower the risk of macular degeneration, a condition resulting in vision loss.

4 Healing Properties of Payapa


If you are like us you've probably eaten a papaya without giving a second thought to the benefits of the papaya you're eating. It has a sweet taste, and butter-like consistency but it doesn't stop there. The healing benefits of eating papaya go far beyond the generic boost of vitamin C...

Prevents Premature Aging: Many alternative medical practitioners believe that one of the benefits of papaya is to control premature aging. Papaya helps the body to properly digest food and when the body digests all the nutrients it needs, the body will remain vital for a long time.

Prevents Heart Attacks and Strokes: The antioxidants in papaya prevent cholesterol from oxidizing. When cholesterol becomes oxidized it forms plaque in the blood vessel walls that can eventually build up and cause a heart attack or stroke.

Treats Inflammation: Papain and chymopapain, protein-digestive enzymes found in papaya lowers inflammation and improve healing from burns. Papain breaks down the inactive proteins in the skin, removing dead tissue from burns. This benefits the body as it helps heal skin injuries, relieves psoriasis, removes warts, treats ringworms and cold sores.

Promotes Digestive Health: The nutrients in papaya have also been shown to be helpful in the prevention of colon cancer. Papaya's fiber is able to bind to cancer-causing toxins in the colon and keep them away from the healthy colon cells. In addition, papaya's folate, vitamin C, beta-carotene, and vitamin E have each been associated with a reduced risk of colon cancer.



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  • Ensminger AH, Esminger M. K. J. e. al. Food for Health: A Nutrition Encyclopedia. Clovis, California: Pegus Press; 1986. 1986. PMID:15210.

  • Fortin, Francois, Editorial Director. The Visual Foods Encyclopedia. Macmillan, New York. 1996.