Nourishing Traditions, Sally Fallon, New Trends Publishing

The Encyclopedia of Healing Foods, Michael Murray, N.D., Atria Books,

Wheat Belly: Lose the Wheat, Lose the Weight, and Find Your Path Back to Health, William Davis, MD, Rodale.

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Nutrition Therapy Institute

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Robin Hutchinson
Holistic Nutrition Therapist
Healthy Nest Nutrition, LLC.



Here are fascinating facts about some of the healthiest foods you can put into your body. After reading, you might be tempted to invite me to your kitchen and teach you recipes that use these incredible ingredients. The pleasure would be mine. Enjoy.

This information was compiled from a variety of sources:

The Visual Food Encyclopedia: MacMillan
Healing with Whole Foods: Paul Pitchford 3rd edition
The Encyclopedia Of Healing Foods: Michael Murray, N.D.
The Encyclopedia Of Natural Medicine Third Edition: Michael Murray, N.D.



Excellent source of calcium, iron, and iodine; richly supplied in vitamin B2 and niacin; helps normalize blood sugar level; aids in weight loss; builds bones and teeth; soothes nerves; supports hormone functions.

Healing Properties of Arame:

It has a very cooling thermal nature; salty flavor; moistens dryness; softens hardened areas and masses in the body; benefits the thyroid. One of the richest sources of iodine; highly concentrated in iron and calcium; excellent source for alleviating high blood pressure; builds bones and teeth; traditionally used to treat feminine disorders and mouth afflictions. When consumed daily, can promote the growth of glossy hair and prevent its loss. Also helps in clear complexion and soft, wrinkle free skin.

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Avocados are one of the more unique fruits available. Despite their unusual look and texture, avocados are extremely popular. They were once avoided due to a high fat content.
Here is a review of the vitamins and nutrients found in avocados:

  • Vitamin A
  • Vitamin C
  • Vitamin E
  • Vitamin B6
  • Potassium
  • Lutein
  • Folate (Vitamin B9)
  • Monounsaturated fat
  • Antioxidants, which are great for preventing disease, are also found in large amounts in
    avocados. Also avocados contain monounsaturated fats, which can actually improve your health.

Parts of the body that benefit from the consumption of avocados include:

  • Heart
  • Prostate
  • Eyes
  • Blood pressure

Avocados can also help prevent or reduce:

  • Heart disease
  • Stroke
  • Cancer (i.e. prostate cancer or breast cancer)
  • Cataracts and macular degeneration
  • Osteoarthritis or rheumatoid arthritis

Biggest benefit of consuming avocados is better heart health. Because avocados contain almost a quarter of the recommended daily intake for folate, they are excellent for helping to prevent heart disease and strokes. Meanwhile, the monounsaturated fats in avocados can actually lower LDL cholesterol levels. Additionally, the vitamin E and glutathione in avocados are also great for your heart.

Avocados are a great source of glutathione, a powerful antioxidant. This nutrient is helpful in the prevention of heart disease, aging and even cancer. Avocados also contain vitamin A, another antioxidant which can help to remove the free radicals in the body which may lead to these harmful diseases.

Avocados have been closely linked to the prevention of certain types of cancer. For example, several phytonutrients in avocados may help to prevent prostate cancer, while the oleic acid found in this fruit may prevent breast cancer as well.

A carotenoid called lutein found in avocados has been linked to better eye health. In fact, it may help to prevent serious eye diseases like age-related macular degeneration and cataracts. Therefore, eating avocados regularly may help you to maintain good vision well into your senior years.

Avocados also contain a significant amount of potassium, even more potassium than an average- sized banana. This important nutrient is great for regulating blood pressure. Consuming avocados can help to prevent certain circulatory diseases, including high blood pressure, heart disease or strokes.

Additionally, avocados are well-known for their anti-inflammatory properties. The combination of nutrients like carotenoid antioxidants and omega-3 fatty acids make avocados a great food to eat if you suffer or are prone to osteoarthritis or rheumatoid arthritis.


Beets are a fabulous root vegetable and the benefits of beet juice are plenty. Ancient Romans used beetroot as a treatment for fevers, constipation, and as nature’s Viagra (Beets contain high amounts of boron, which is necessary for production of human sex hormones.). Hippocrates, the father of medicine, advocated the use of beet leaves as binding for wounds. From the Middle Ages, beetroot was used as a treatment for a variety of conditions, especially illnesses relating to digestion and the blood.

Nutritional Value of Beets:

  • Beet roots are high in folic acid and manganese. The green leaves are high in vitamin A (127% RDA), Vitamin C (50% RDA), vitamin K (500% RDA) as well as calcium, iron, magnesium, potassium, copper and magnesium, sulfur, silica and choline.
Benefits of Beets and Beet Juice
  • Traditionally, people use beet juice to heal: anemia, liver, skin, kidneys, lymphatic circulation, tiredness, eye, liver, skin problems, detoxification, and cancer. Beet juice may kill fungi, is a strong antioxidant and has anti- inflammatory properties.

Important Beet Facts:

  • Beet juice may cause both your stool and urine to turn red. This means you have low stomach acid. Adding beets to your diet can improve stomach acid levels.
  • Beet juice benefits are very powerful. You only need a little bit of juice to get the benefits. Slowly increase the amount from 1 ounce to 2 ounces a week.
  • Drink the juice raw because the most beneficial substances (like betalains) are lost when cooked. In addition, the oxalic acid in the beet becomes harmful when cooked, but is thought to be beneficial, in moderation, when eaten raw.
  • Juice the whole beets, roots and greens. The greens contain most of the healthy minerals and vitamins.



The health benefits of green tea have been extensively researched.

  • Green tea is the least processed of green, black & oolong, therefore, it provides the most antioxidant polyphenols
  • Green tea has the highest concentration of beneficial phytonutrients & least amount of caffeine of all teas
  • Most of the research showing the health benefits of green tea is based on the amount of green tea typically consumed in Asian countries (about 3 cups per day) which would provide 240-320 mg. of polyphenols
  • Green tea drinkers appear to have a lower risk of CVD, cancer, stroke, periodontal disease, & osteoporosis
  • One study found green tea to be a healthier choice than water. It hydrates PLUS contains a rich supply of polyhenols
  • In a 2006 study, women who consumed 3+ cups of green tea per day were 22% less likely to develop breast cancer
  • Green tea has been shown to effectively lower risk of antherosclerosis (hardening of the arteries) *Green tea helps thin the blood & prevent blood clots
  • Green tea minimizes heart cell death after a heart attack or stroke & appears to speed up heart cell recovery from damage
  • Green tea lowers blood pressure & helps prevent hypertension
  • Green tea can help stop abnormal cell proliferation
  • There is overwhelming evidence that green tea protects against cancer (causes cell suicide in cancer cells, but not in normal cells)
  •  Studies have shown EGCG’s protective antioxidant effects against several carcinogens were 120% stronger than those in vitamin C
  • Green tea inhibits the development of new blood vessels, thus helping to starve cancer
  • Men consuming 5+ cups of green tea per day reduced their risk of developing advanced prostate cancer by 48%!
  • Women who drank 2+ cups of green tea per day had a 46% lower risk of ovarian cancer!
  • Green tea has been know to improve the efficiency of cancer drugs while lessening their negative side effects

If you can tolerate caffeine, regular green tea is your best bet for antioxidant consumption. If you must choose the decaf version, try to find one that is decaffeinated by the carbon dioxide method. If the package doesn’t say, find out by calling the manufacturer.

Practical Tip: Enjoy green tea as both a hot and iced beverage.

  • Brew green tea with thinly sliced ginger and lemon, or sprigs of spearmint. Add one teaspoon of honey per cup, stir and serve hot, or use half the amount of hot water (or twice the amount of tea), allow the tea to brew and cool, then combine half and half with fruit juice, such as peach, pineapple or papaya. Blend and pour over ice.
  • Make green tea chai by brewing green tea in hot vanilla soy milk. Top with a dash each of cinnamon, black pepper, ginger and allspice.