Olive oil fat facts!


My friend Aldara mentioned the other day that one tablespoon olive oil equals 120 calories of which 120 FAT calories.. What??! That’s a whole lot of fat calories for one tablespoon! That never occurred to me.. I always think of olive oil as something I can use freely since it’s so healthy. Maybe not?

I did a little research and I found out that olive oil is one of the best sources of the heart-healthy monounsaturated fats (the saturated fats are the bad guys) So it certainly is a good choice when we need to use some fat in our cooking and salad dressings. Just use it in moderation; 2-3 tablespoons is recommended per day.

And the great thing is that olive oil makes us look better too; it contains squalene, which may protect against free radical damage; which means healthy skin and fewer signs of sun related aging :)

Ok… I’m relieved and I say: Olive it! ;)

BTW: The best olive oil is “cold pressed extra virgin” olive oil; for the least damage during processing and the maximum health benefits.




Last year I had never heard of Chia seeds, this year it seems to be the “it” food. I see Chia seeds everywhere, now also in bars, snacks and drinks. This ancient grain has become very popular for various reasons; Chia seeds are easy to use and are high in Omega 3 and dietary fiber.

If you’re trying to lose some weight before the summer starts chia seeds might be a good thing to add to your diet. The dietary fibers of the chia seeds makes you feel full, If you eat or drink chia before a meal you’ll eat less. And it’s an easy way to add a nutritional punch to your day!

I started using the seeds by sprinkling some in my yogurt, oatmeal and Acai breakfast and I now drink some every day too. The seeds become gelatinous after sitting in water for a while, I let them soak for 30 min. before drinking it. And I like to add some fresh lemon or orange juice, it makes a refreshing and fun drink; suck it up with a straw ! :)

Note:Too much of a good thing is not good; Don’t eat more than 2 tbsp a day, your stomach might get upset.

Apple Cider Vinegar


I recently did my annual health check with the included blood work and even though I feel healthy, it’s always exciting to receive the results. Everything tested great, I’m as healthy as can be :)

On the test sheet with all the results I read that my body PH is 7.5, which means that that my body is “alkaline”. It is important to keep your PH balanced as bacteria, viruses and fungi can NOT survive In alkaline environment.

Our body is naturally alkaline but many of the foods we consume are “acid forming foods” which negatively affect the alkalinity in our body. Some very common acid-forming foods are grains, dairy products, meat, junk foods and food made from refined white flour and sugar.

We can maintain a healthy PH balance by choosing a diet that is high in alkaline and low in acid-forming foods. An alkaline diet contains unprocessed foods in their whole and natural state.

Most fruits and vegetables promote alkalinity in the body, even if the fruits themselves are acidic. Citrus fruits such as oranges, limes and lemons are highly acidic but highly alkaline forming in the body once ingested!

Ideally our diet should consist of up to 80 percent alkalizing foods, Unless you’re vegetarian or vegan, most of us don’t even come close to the 80%

The good news is that there’s something you can add to your daily routine that will help increase the alkalinity of your body among many other health benefits:

Apple Cider Vinegar (ACV) !!

I’m a big fan of ACV and have been using it with great results for years. I hardly ever get sick and my skin always looks great. I use Braggs RAW, unfiltered organic apple cider vinegar and dilute one cap of vinegar in a glass of water once or twice a day.


Are you curious about your body PH? You can test it yourself using a PH test paper strip: http://www.phionbalance.com/ph-balancing-products/ph-test-strips/phion-diagnostic-ph-test-strips

A body pH above 7.0 is considered alkaline. A healthy person’s body pH is normally slightly alkaline at between 7.35 and 7.45. A number below this range can be a symptom of disease.

Keeping your body alkaline is TOP priority!

(Some more tips on alkalizing your body: http://www.pureinsideout.com/secrets-to-alkalizing-your-body.html)

Stay Alkaline ;)


What’s in your bread?

Moving can be pretty stressful, there’s so much to arrange and pack. And once all the boxes are unloaded at your new place…then you have to unpack it all! So yes, needless to say my weekend was kind of crazy!

My Dutch friend Gloria came to visit last night and when she walked in, she said, “oh my god, it smells amazing in here!!”, thinking it was some kind of incense. I smiled and told her it was the smell of the bread I had just baked. Gloria could hardly believe I managed to bake amidst all the chaos :)

Besides the fact that freshly baked bread makes me happy, I had another good reason to bake my own. I went to the supermarket around the corner to get some bread and was shocked when I read the label.

First of all I couldn’t believe the amount of ingredients, it must have been close to 50! Second, the bread contained numerous preservatives, food coloring and the infamous high fructose corn syrup. Some ingredients I can hardly pronounce and I certainly dont want them in my body!




You need about 10 ingredients to bake bread. So next time you’re buying bread make sure you check the label!  Look for whole wheat flour, water, honey, yeast, salt, soybean oil…you know… stuff you can pronounce! ;)

PS: Do you like my new back yard? :)



Let’s feed our skin today!

Beautiful skin reflects health to me and I think good nutrition is key in keeping my skin healthy.This fruity salad is super refreshing and all the ingredients make your skin very happy!

  • Oranges and grapefruits are a great source of Vitamin C which is known to improve skin texture and color. They help restore collagen in our body, which is responsible for skin firming and prevents early aging.
  • Grapefruit also contains a phytochemical known as naringin. Naringin reduces toxins in the liver which results in healthier skin.
  • Spinach is packed with water, iron, magnesium, vitamin C, vitamin A and other nutrients that make your skin look and feel its best.
This salad is a great appetizer or if you like a light lunch or dinner. When I eat it for lunch or dinner I double the portion.

(It’s easiest to toast pine nuts in a dry skillet over medium heat. Shake the skillet frequently to ensure even browning)

Ditch white bread!

White bread is BAD for you!

I’ll give you three good reasons why you should make friends with whole grain/brown bread.

1) White bread makes you fat                                                                                     White flour has been refined and stripped of the nutritious and fiber-rich part of the seed. Refined food isn’t good for you. The more refined foods you eat the more insulin must be produced to manage it and insulin promotes the storage of fat.

2) White bread contains chemicals                                                                            Additives and chemicals are added to white flour! Can you believe it? One of these chemicals is chlorine, used as a bleaching agent. Do I need to say more?

3) White bread equals eating a piece of cardboard                                                          It simply has no useful dietary benefits.

There’s a lot more I could say about white bread, but I think you got the message, right?!

Do you want to loose weight and improve your health? Ditch the white bread!