Thursday, September 20, 2018

8 Amazing Benefits of Sprouts or Microgreens

 What are Sprouts?

30 years ago I had a small sprouts business, mainly alfalfa. Everywhere I go, I always look for them because it’s a great snack when on the move and traveling.

Sprouts may refer to a number of vegetable or plant beans after they begin to grow. The most common sprouts that people regularly use in cooking are alfalfa, soy and mung bean, as well as various other types of bean sprouts. The reason that so many people turn to sprouts as a source of food is that they represent a significant amount of vitamins and nutrients than they do in an un-sprouted form. Typically, a week after sprouting, the sprouts will have the highest concentration and bioavailability of nutrients.

There are a number of different cultures that highly value sprouts as an essential element of their cooking. Asian nations, in comparison to other countries of the world, seem to have adopted sprouts as a topping for various dishes, as well as a common ingredient in salads.

Did you know that:

ü  Sprouts improve digestion

ü  Sprouts boost metabolism

ü  Sprouts increase enzyme

ü  Sprouts prevent anemia

ü  Sprouts aid in weight lost

ü  Sprouts  lower cholesterol

ü  Sprouts reduce blood pressure

ü  Sprouts improve vision


Sprouts Nutrition

With an enormous amount of  vitamins and mineral, sprouts contain  protein and  fiber, as well as vitamin K, folate, niacin, thiamin, vitamin C, vitamin A, and riboflvonoid. In terms of minerals, they contain manganese,  copper,  zinc,  magnesium ,  iron, and calcium.

Health Benefits of Sprouts

1.     Improve Digestion

One of the best things about sprouts is that they contain an unusually high number of enzymes. This can help boost various metabolic processes and chemical reactions within the body. Enzymes are an important part of the digestive process, and they help break down food effectively and increase the absorption of nutrients by the digestive tract. The dietary fiber in sprouts makes them an important boost for digestive functions. Fiber bulks up the stool, making it easier to pass through the digestive tract. Dietary fiber also stimulates gastric juices, which aid the enzymes already found in sprouts in breaking down food effectively and efficiently. They are a great way to clear up constipation, as well as diarrhea, and can even prevent colorectal cancer.

2.     Boost Metabolism

As already mentioned, sprouts contain a wealth of enzymes that usually aren’t available through food. This major influx represents a kick start for the body, and can seriously impact its metabolic activity. Beyond that, sprouts also contain protein, which is the essential part of food that allows our body to perform all of its chemical functions. Protein is necessary for almost all bodily processes, particularly the creation and maintenance of cells, organ repair, skinhealing, bone growth, and muscle development. This means that sprouts are an easy and delicious way to improve the overall functioning and development of your body. This high nutritive content is also why sprouts are so highly recommended for vegans since only meat is considered as a traditionally important source of protein. They can replace that source of protein for many people.

3.     Prevent Anemia

Anemia is an iron deficency. If you don’t consume enough food with iron, your red blood cell count drops, because iron is an essential part of red blood cell production. This can result in fatigue, lack of focus, nausea, light-headedness, and stomach disorders. By maintaining your red blood cell count with proper amounts of iron (and copper, which is also found in sprouts), you can improve the   blood circulation  in your body, increasing the oxygenation of organ systems and cells to optimize their performance.

4.     Weight Loss

Sprouts are one of those foods that are very high in nutrients but very low in calories. This means that you can eat them without worrying about compromising your diet. Furthermore, the fiber in sprouts helps to make you feel full, both by adding bulk to your bowels and also by inhibiting the release of ghrelin, which is the hunger hormone that tells our mind that we are ready to eat something. This can reduce snacking and overeating between meals, two of the biggest problems for someone suffering from obesity.

5.     Improve Heart Health

Sprouts are a good source of omega-3 fatty acids, and although these are technically a form of cholesterol, they are considered “good” cholesterol (HDL cholesterol) and can actually reduce the amount of harmful cholesterol in your blood vessels and arteries. Omega-3 fatty acids are also anti-inflamation , so they reduce the stress on your cardiovascular system as well. The potassium content of sprouts also helps to reduce blood pressure, since potassium is a vasodilator, and can release the tension in arteries and blood vessels. This increases circulation and oxygenation while reducing clotting and lowering the risk of heart attacks, and strokes.

6.     Prevent Cancer

The antioxidant activity of the organic compounds found in sprouts makes it a very good anti-cancer food for your diet. The vitamin C, and A, as well as amino acids and proteins (including the huge amount of enzymes), can also impact the free radical content in the body. Free radicals are the natural, dangerous byproducts of cellular metabolism that can cause healthy cells to mutate into cancerous cells. They are also responsible for some heart diseases, premature aging, cognitive decline, and a variety of age-related health concerns. Sprouts can counteract these effects, thereby reducing the chances of developing cancer.

7.     Eye Care

Vitamin A has been associated with an improvement in vision health for many years. It acts as an antioxidant agent to protect the eyes’ cells from free radicals. In this way, sprouts can help prevent glaucoma, cataracts, and macular degeneration. In fact, it can help improve vision too, so eat your sprouts and start seeing the world a bit more clearly!

8.     Relieve Cold Sores

 Cold sores can be an unsightly, painful, and uncomfortable condition to suffer through. If they get infected, they can even become a serious health risk. There is a specific enzyme, called lysine, which inhibits the growth of cold sores and treats them if they appear. This enzyme is conveniently found in significant amounts in sprouts!

If you like to learn more about real food, great for your body, go to and schedule a coaching session with me. it will change your life for ever.

Monday, August 27, 2018

My Favorite, late summer, anti-parasite fruit!


A great fig should look like it's just about to burst its skin. When squeezed lightly it should give a little and not spring back. It must be almost unctuously sweet, soft and wet.
“Figs are restorative, and the best food that can be taken by those who are brought low by long sickness...professed wrestlers and champions were in times past fed with figs.”

Pliny, Roman naturalist (A.D. 23-79)

Forget about apples - Mithradates the Great of Pontus (born in 134 B.C.) is credited with ordering his citizens to eat at least one fig per day to ward off disease. This pronouncement has held more than its weight in truth in the centuries since.

Fig is a succulent little fruit with blooms and seeds inside its fleshy skin, and is very nutritious. While it's rich in natural sugar, it also has the distinction of containing as much calcium, fiber and antioxidants as any plant-based food.

Each fig also provides just the right amounts of the nutrients magnesium, manganese, calcium, copper, potassium, vitamin K, and vitamin B6. Together, these compounds have the capacity to regulate blood sugar levels, inhibit kidney and liver problems and cancer (specifically postmenopausal breast cancer), prevent macular degeneration and high blood pressure, aid in weight loss, and protect the heart.

Figs in dried form contain even greater nutritional value than fresh, making them perfect for ancient or modern nomads. Try chopped figs in a new type of Greek salad, one including fennel and lettuce leaves, arugula, and shaved Parmesan cheese.

Figs health benefits to treat mild disease such as get rid of acnes or pimples to prevent some cancer disease such as prostate cancer. Figs are rich in beta-carotene, another high nutrient content in it is carbohydrates. It’s contain vitamin A, C, E and K and other vitamins, also minerals such as calcium, copper, iron and so on.


15 figs health benefits

1. Prevent cancer

Coumarin content of the figs, may also reduce the risk of Prostate Cancer. Eating figs regularly can help reduce the risk of breast cancer and colon cancer.


2. Reduce cholesterol

The soluble fiber found in figs called Pectin helps in reducing blood cholesterol.


3. Prevent high blood pressure and heart attack

The content of Potassium, Omega 3 and Omega 6 on fig fruit helps to maintain blood pressure and coronary heart attacks.


4. Help cure diabetes

Figs leaves have healing properties. Decoction of fig leaves can help patients with diabetes reduces the amount of insulin intake.


5. Consume figs can reduce fatigue, improve brain memory and prevent anemia.


6. Because laxative effect, consume the fruit is very helpful for treating chronic constipation.


7. Daily consumption of figs is an effective drug for the treatment of hemorrhoids cure.


8. When applied to the skin, baked figs can cure inflammations like abscesses and ulcers.


9. Due to its high water content, mashed figs acts as an excellent skin cleanser and helps in preventing and curing acne.


10. Figs are rich in calcium and calcium is an excellent alternative for the therapeutic treatment of people who are allergic to dairy products.


11. Figs are rich in natural Benzaldehid as Phenol and Anti-Tumor Agent and Micro-organisms can kill pathogens, fungus and virus in the human body.


12. Fig fruit is rich in dietary fiber, which makes them very effective for weight loss program (Obesity).


13. Content of Calcium and Potassium in figs prevent bone thinning (osteoporosis), and helps to increase bone density.


14. Content of Tryptophan in figs, induces good sleep and helps get rid of sleep disorders such as insomnia.


15. During this time, figs have also been used to treat sexual weakness

Fantastic Fiber

One of the most impressive nutrients in fresh figs is its fiber. Fiber helps keep your digestive system working efficiently. A fiber-rich diet also helps lower your overall cholesterol levels. Eating a diet rich in fiber is also a smart way to lower your risk of type 2 diabetes, and potentially reduce your chances of getting certain types of cancer. A 1/2-cup serving of fresh figs contains 2.9 grams of fiber. That translates to about 12 percent of the 25 grams of fiber women need each day and about 8 percent of the 38 grams men need daily.


Roasted kale, avocado and figs salad

Ingredients (for 2):

  • 1 head of kale (I used curly leaf kale)
  • 1 large avocado, cored, peeled, and sliced
  • 4 figs sliced
  • 1/2 red onion, sliced
  • 1 1/2 tablespoons olive oil
  • juice ½  a lime
  • salt & pepper  
  • a pinch of Chipotle powder

How to:

  1. Preheat oven to 350 degrees. Remove the stems of the kale and cut into pieces.
  2. In a large bowl, massage the olive oil into the kale and season with salt, pepper, and Chipotle powder.
  3. Place kale on baking sheets and roast for approximately 15-20 minutes or until kale starts to crisp up.  
  4. Make a bed of the roasted kale on a plate. Sprinkle the red onions, figs, and avocado slices on top.  
  5. Drizzle with a dash more of olive oil and squeeze the lime juice over. 
  6. Enjoy!
If you’ve loved this recipe and want more of my Health Gut Coaching Program, then click here to join my 6 Month Program to maximize your results.

Thursday, July 26, 2018

My favorite summer break-fast with one of nature superfoods, blueberry!


My favorite break-fast with one of nature superfoods, blueberry!

Blueberries has never been my go to fruits and I watch my son Kai rejoicing at eating all kind of berry for break-fast.

I have been searching about foods this summer that would help with constipation and one of my client send me an article who brought my attention on the subject: "Stunned scientist find BLUEBERRIES are better at destroying cancer cell than conventional radiation therapy alone". Let’s take a look at their powerful health benefits.


Blueberries are nutrient-dense, low in calories, 84 calorie per cup and high in fiber. The berries are a rich of source of vitamin C, k, B6, folate, potassium, copper, manganese and anthocyanin ( blue color).

8 Health benefits

1.     Boost immune system

2.     Prevent hair loss and osteoporosis

3.     Help prevent urinary tract infection

4.     Improve digestion and provide relief from constipation

5.     Alleviate IBS

6.     Promote detoxification from heavy metal like lead, cadmium and arsenic

7.     Reduce risk of macular degeneration, cataracts and myopia

8.     Help enhance mood and act as a Antidepressant

·        1 cup of coconut or cashew yogurt
·        1 handful or more of blueberries
·        1 TBSP of chia seeds
·        1 tsp of bee pollen
·        Drizzle of honey
Layer each ingredient in a beautiful parfait glass. Enjoy the energy of these simple superfoods!

If you’ve loved this recipe and want more of my Health Gut Coaching Program, then click here to join my 6 Month Program to maximize your results.



Tuesday, June 26, 2018

6 Surprising Benefits of Watermelon Cleanse

Many people appreciate watermelon juice when it is dripping down their face while eating a watermelon slice at a barbecue, but this juice can also stand alone as a 1-Day Cleanse by drinking an  8 oz. glass every 2 hours.


I cup of Watermelon juice:

·         Contain  high levels of vitamin C and vitamin A, roughly 30% and 25% of your daily requirement

·         Contain potassium, dietary fiber, calcium, iron and 1.5 grams of protein.

·         Contain only 70 calories in a cup of this juice,

·         Contain antioxidants like lycopene, beta-carotene, amino acids, and flavonoids.


How to Make Watermelon Juice?

If this juice isn’t widely available in your area, it is quite simple to make your own watermelon juice at home.


1/2 seedless watermelon, peeled and chopped

1 tablespoons of lemon juice

1 teaspoons of ginger, grated

ü  Add the watermelon, ginger, and lemon juice in a blender.

ü  Blend thoroughly until the consistency is smooth..

ü  Store excess juice in an airtight jar or jug in the refrigerator.

Watermelon Juice Health Benefits

Watermelon juice helps prevent cancer, reduce inflammation, and aid weight loss. Other health benefits of watermelon juice include its ability to beautify the skin, optimize kidney health, improve digestive processes, and boost vision, among others.

Skin Care

With anti-aging properties of  lycopene and certain carotenoids, this juice can help relieve oxidative stress and reduce the appearance of wrinkles, blemishes, and other age spots.

Weight Loss

This low-calorie and low-fat drink can still fill you up while providing metabolism-boosting compounds and other healthy antioxidants that can increase your fat-burning potential and aid in shedding those excess pounds.

Reduces Inflammation

Research has directly linked the active ingredients in watermelon juice to working against inflammatory compounds, called triterpenoids. The beta-carotene and lycopene found in such high levels in this juice are to thank for its effects on arthritis and other inflammatory conditions.

Detoxifies the Body

This sweet juice is known to help detoxify the body by cleansing the kidneys and reduce the level of ammonia and uric acid in the body, which can help to prevent kidney stones.


Thursday, May 24, 2018

Want to lose a little weight to fit in those new jeans this summer?

What do you know about Miso Soup?

Miso soup is a delicious Japanese soup. The main ingredient is fermented soybeans, barley, rice  and the fungus kojikin. The ingredient of this soup consist mainly of a variety of foods that makes it an ideal recipe for a quick health boost. The base of this delicious meal, consist of seaweed, vegetable like carrot, potato, mushroom and tofu.

Health value of Miso Soup

Miso soup is full of nutrients and minerals. It’s made using miso paste that contains water, energy, protein, carbohydrate and fiber. It is a good source of minerals such as calcium, iron, magnesium, phosphorus, sodium and zinc. For the vitamins , it contains folate, thiamin, riboflamin, niacin, vitamin B6, B12, A and K.

Let’s get ready!


ü  A small handful of seapalm (seaweed)

ü  1 large onion (about 1 cup)

ü  4 cups of filtered water

ü  2 TBSP miso (my favorite is white miso)

ü  Garnish with parsley, cilantro, green onions, ginger or watercress
·         Soak seaweed in water for 10 min.
·         Thinly slice onions
·         Put water, onions and seaweed in a pan and bring to a boil
·         Simmer for 15 min.
·         In a bowl dissolve miso in a little water
·         Turn off heat, allow water to cool (105 degree)
·         Add the miso (it’s a fermented paste that has probiotic, it can NOT be boiled)
·         Enjoy. Great for any hangover!

If you’ve loved this recipe for weight lost and want more Health
Coaching then click here to join my
 10-Day Cleanse to maximize your results.



Wednesday, April 25, 2018

Make your own, delicious Kombucha!

Kombucha is a fermented tea that packs punch of probiotics or good bacteria.

·         It’s fantastic for your gut

·         Great for your skin

·         Will energize your body


ü  3 ½ quarts of water

ü  8 bags of black tea

ü  1 cup sugar

ü  2 cups unflavored, unpasteurized store bought kombucha

ü  1 SCOBY purchased online


1.       Boil water

2.       Remove from heat and stir in sugar

3.       Add tea and steep until water cools

4.       Remove tea bags

5.       Add store bought kombucha and pour mixture into glass jar

6.       Slide SCOBY into tea with clean hands and cover with cloth and rubber band

7.       Ferment 7-10 days out of sunlight. Check daily

8.       7 day in: taste test! Until you like the flavor

9.       Pour kombucha into bottle, refrigerate and drink daily

10.   Start all over again

How is your gut feeling?