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Food Nutrition Information

Apples Contain vitamin E, which improves endurance and stamina of muscles and nerves, and protects the respiratory system from toxins. Also a good source of vitamins A and C, biotin, folic acid and quercetin, an antioxidant that helps lower fat and cholesterol.

Beetroot Reputed to be one of the best liver cleansing vegetables, it also helps nourish the nervous system and brain with manganese, magnesium and folate.

Broccoli Is high in folate and vitamins A and C, as well as calcium and phosphorous, which help build and maintain strong bones. It also helps stimulate the liver.

Cabbage High in vitamin C and calcium. An excellent source of chlorine and sulphur, which expel waste and cleans the blood.

Carrots Packed with nutrients including vitamins A and C; believed to cleanse, nourish and stimulate the body, particularly the liver, kidneys and digestive system.

Celery A recognised diuretic and laxative, and the richest vegetable source of sodium with more than 120mg per 100 grams.

Cherries Food for the blood with iron, copper and manganese, plus vitamins A and C. They help remove toxins from the kidneys, live and digestive system.

Chickpeas A good source of fibre and calcium for healthy bones, phosphorous for healthy kidneys and nerves, and potassium, which nourishes muscles.

Cucumber Contains high levels of vitamin E, essential for healthy heart muscles, and iodine for healthy hair, skin, nails and teeth. Helps prevent water retention. Ginger Cleans, stimulates and rejuvenates the digestive system.

Grapes Contain high levels of manganese, the ‘memory mineral’ which nourishes the nervous system, helps maintain sex hormone production and assists in the formation of healthy red bloods cells. A good source of silicon, which helps circulation, prevents nervous exhaustion and is essential for healthy skin, hair and teeth.

Lemons An excellent source of phosphorous, requied for the repair and healthy functioning of the nervous system. Also a good source of sodium, which assists in proper elimination of waste and cleansing of the lymphatic systim, and helps stimulate the liver and gallbladder.

Melons High in sodium to help clense the kidneys. Also contain a host of other minerals including calcium, phosphorous, potassoim, iron and zinc, as well as vitamins A and C.

Onions A good source of silicon, which can promote better blood circulation and prevent nervous and mental fatigue. Also contain potent antiviral and antibacterial nutrients.

Oranges Loaded with vitamin C. Also contain calcium and phosphorous, which combined, help protect the body from infections and viruses.

Papaya One of the richest sources of the enzyme papain, which is essential to protein digestion. Also an excellent source of vitamins A and C.

Parsley Stimulates the kidneys to eliminate toxic waste.

Peaches A good source of vitamin A, important for healthy skin, good eyesight and protection from the effects of stress and environmental toxins. Vitamin A also protects the lung and respiratory tract from infection.

Pears Contain cleaning minerals including potassium, sodium, iron calcium, magnesium and manganese. Also contain sodium, which is required regularly for proper elimination of carbon dioxide in the lungs.

Pineapples Contain bromelain, which has anti-inflammatory properties and helps the body digest protein.

Strawberries Contain ellagic acid that may have anti-carcinogenic effects. Contain 1 and a half times as much vitamin C as most citrus fruits and are also a good source of iron.

Tomatoes Contain chlorine, an acid mineral that stimulates the liver to filter out waste products. Helps with the production of gastric juices, maintenance of correct fluid levels and reduction of excess fat.

Cucumber facts

 Sliced cucumbers release water and can be used to moisturize the skin. Slices of cucumber placed on the eyes is a common remedy for wrinkles around the eyes

Cucumbers are natural diuretics used to help lose weight!

􀂃 Cucumbers are a member of the gourd familyalong with melons, squash and pumpkins.

􀂃 Cucumbers originated in India where they have been grown for 3,000 years.


􀂃 Because cucumbers are mostly water, they are not as high in nutrients as other

vegetables. Cucumbers are 95% water!

largest cucumber is 59 pounds 

Potassium 75 mg in a cucumber

 The inner temperature of a cucumber can be up to 20 degrees cooler than the outside air


Did you know?

The world’s largest ever pumpkin weighed over 379kg – imagine that, about the same weight as 8 or 10 of your friends!

The largest cabbage grown weighed 56kg and was 1.8m in diameter – wider than a man is tall.

The biggest fruit to grow on a tree is the jackfruit, which is found in tropical countries. They can weigh over 30kg.

In Brazil avocados are added to ice-cream, in Taiwan they’re eaten with milk and sugar and in some parts of Latin America they’re given as wedding gifts.

Blueberries don’t ripen once they are picked.

Citrus grew in Asia 20 million years ago.

Strawberries are a member of the rose family.

There are thousands of different tomato varieties


Don’t like water?

If you don’t like the taste add some lemon or lime juice. The fruit juice will add a nice flavor and the lemon/lime contains vitamin C 

Water is a very important part of your daily diet. water hydrates your body and cleanses out the toxins in your body. 

Drinking plenty of water also helps keep your metabolism working.

New Zealand Statistics about Anorexia & Bulimia

Eating Disorders have the highest death rate of all mental illness. They are very serious.

How Many People with an Eating Disorder? 
1.7*per cent of the New Zealand population suffer from an eating disorder which means approximately 68,000 New Zealanders will develop an eating disorder  sometime in their life time.  Bulimia is twice as common as anorexia.

The Eating Disorder Foundation of Australia believes up to 5 per cent of all Australians have an eating disorder. 

*NZ Mental Health Survey 2006

How many people die of it? 
Anorexia has a much higher mortality rate than bulimia. One in 100 with anorexia who have sought treatment die each year and, up to 20 per cent die over a 20 year period as a result of complications bought on by the illness and suicide.

Who gets it? 
Females represent approximately 90 percent and males 10 percent of all eating disorders.

Average age of onset? 
The average age for the onset of an eating disorder is 17 years, although the age of people getting anorexia appears to be dropping with cases being diagnosed in girls as young as 10 years.

Bulimia usually affects women in their late teens and 20’s. Amongst 15-24yr old females, anorexia and bulimia are the third most common chronic illnesses after asthma and obesity. 

Average duration? 
It typically takes 5-6 years of treatment to recover.

Recovery rate 
60 per cent fully recover, 20 per cent partially recover and 20 per cent never recover.Typically recovery from bulimia is faster and has higher sucess rates than people with anorexia.

How Common is Co-morbidity 
Co-morbidity is very high for people with eating disorder. This means a person with an eating disorder often suffers from related mental illnesses such as depression, anxiety, fear and isolation. Suicidal thoughts and strong feelings of self loathing are also common. The NZ Mental Health survey 2006 found bulimics had 47.8 per cent serious co morbidity against 22.7% for all other mental health illnesses.

Long term effects 
The long-term effects of anorexia on the body and mind can be alarming and severe with infertility and osteoporosis not uncommon.

Adjusting to a normal diet and gaining weight can be stressful and alarming creating mood swings, anxiety and depression.


Teen Diet Makeover

During a routine office visit, a parent is frustrated because they are already doing everything they can and their overweight child is still gaining weight…

Does this situation sound familiar?

Do you have an overweight child and are already following your Pediatrician’s advice to eat well and exercise more?

Is it working?

If it isn’t, you may have to re-think whether or not you are really doing ‘everything’ you can.

As part of the visit described above, we talked a little more about this teen’s daily routine and habits to see where the problem lies.

We started with breakfast…

What was he eating for breakfast? A bowl of cereal with low-fat milk.

That sounds good, but then we found that instead of a regular cereal bowl, he was using a very large soup bowl, which probably could hold three to four individual servings of cereal. With the extra milk, that means that he was probably getting about 500 to 600 calories, instead of the 150 calories that you would expect from a cup of cereal and half cup of low fat milk.

Next, we talked about snacks and found that he was eating at fast food restaurants two or three times a week after school. These after school ‘snacks’ were really full meals, after which he usually ate a regular dinner.

He was also drinking 20 ounce bottles of regular soda one or two times a day, plus some fruit flavored drinks.

On the plus side, he was exercising regularly on most days and did eat a lot of healthy foods, including plenty of fruits and vegetables, lean meats, whole grains, and low fat dairy products.

Still, it was obvious that he was in need of a diet makeover. The changes weren’t too drastic though, and included:

  • learning more about portion sizes and sticking with single servings of most foods he was eating. Reading food Labels can help to make sure that your kids aren’t overeating.

  • not drinking too many calories. In the case of the 20 ounce bottles of soda, switching to diet drinks or plain water would eliminate about 500 calories from his diet each day. Overweight children should also generally avoid fruit juice, fruit drinks, and sports’ drinks.

  • avoiding fast food. That seems like a no-brainer, but regular meals at fast food restaurants is a big temptation for younger children and teens.

  • eating healthy snacks, like fresh fruit, raw vegetables, or low fat yogurt.

All in all, this teenager was getting an extra 500 to 750 calories each day, which translates into gaining about 1 to 1 1/2 pounds a week. Cutting those extra calories should be able to get you to the point where your child reaches a good first goal of no longer gaining weight. And then once you get to that point, you can find some more calories to cut or encourage more exercise so that your overweight child can start losing weight if necessary.


Over the past 20 years, childhood obesity rates have doubled and are now at epidemic rates. Overweight children and teens are more likely to develop serious health problems such as high cholesterol, high blood pressure, heart disease and type 2 diabetes. If current trends continue, today’s kids could be the first generation to live shorter lives than their parents.
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