Super Fruit Friday - Kiwi Fruit

Boasting more vitamin C than oranges, the kiwi is one powerful little fruit, "Compared with other commonly consumed fruit, both green and gold kiwifruit are exceptionally high in vitamins C, E, K, folate, carotenoids, potassium, fibre, and phytochemicals acting in synergy to achieve multiple health benefits." (Stonehouse, Gammon, Beck, Conlon, Hurst & Kruger, 2012)

This week I wanted to do more research on the kiwi fruit and found plenty of literature to support the importance of eating kiwi fruit regularly, being described as 'food as medicine'.

Here are 5 reasons why we should be eating more kiwi fruit.

1. Aids digestion and is a rich source of antioxidants

2. Helps to protect the body from endogenous oxidative damage (meaning free radical damage to DNA)

3. Supports the immune system

4. Can improve sleep quality and prevent insomnia

5. Gets rid of toxins from your intestinal tract

Interesting fact:

A serving of 177g of kiwi fruit contains -
Calories - 108
Carbohydrate - 26g
Dietary fiber - 5g
Vitamin C - 133mg
Protein - 2g
Sodium - 5mg
Sugar - 16g
Calcium - 6 percent  
Vitamin E - 3 percent
Iron - 3 percent

Read more: Health Benefits of Kiwi Fruit | Medindia http://www.medindia.net/patients/lifestyleandwellness/health-benefits-of-kiwi-fruit.htm#ixzz2pxY0MltC

There are plenty of ways to eat kiwi fruit, whether it's served straight up, blended in a smoothie or frozen into kiwi ice pops.

 

~ Arielle

Image credits:
1.http://weheartit.com/from/www.thisfashionismine.com
2. http://weheartit.com/entry/89607198

References:
(Stonehouse, Gammon, Beck, Conlon, Hurst & Kruger, 2012. Kiwifruit: our daily prescription for health. Canadian Journal of Physiology and Pharmacology, 2013, 91(6): 442-447, 10.1139/cjpp-2012-0303)
http://www.care2.com/greenliving/14-healthy-reasons-to-eat-kiwi.html
(http://www.care2.com/greenliving/kiwifruit-may-improve-sleep.html)

Super Fruit Friday - The Pineapple!

Welcome to my first Super Fruit Friday! Every Friday I’ll be featuring a different super fruit and its health benefits, recommended recipes and even some fruit inspired style & design!

To kick off the first Super Fruit Friday I’ll be featuring the tropical summer fruit, the PINEAPPLE!

I recently went to Phuket in Thailand and it was such a fantastic, relaxing holiday destination. The beaches are pristine, the local people are lovely and everywhere you looked along the beachfront were rows of fresh fruit and juice bars. I loved the way the Thai people created 'fruit cups' out of hollowed out fresh pineapples and coconuts, and decorated them with tropical flowers and wedges of fruit. Not only do fruit cups look amazing and are fun to drink out of, the flavour infuses with the juice or smoothie inside the cup!

PINE-INSPIRED eats & drinks
Delicious ways to use pineapples!

 Since arriving back home to Australia I've been inspired to create my own fruit cups and also do a bit more research on health benefits associated with eating pineapple.

Pineapples are one of Australia's tropical fruit and not only do they taste delicious I've got 10 reasons below why we should be eating pineapples more frequently according to research. (Debnath P, Dey P, Chanda A & Bhakta T 2012, 'A Survey on Pineapple and its medicinal value.' Scholars Academic Journal of Pharmacy, vol. 1, Sep-Oct, pp.24-29.)

1. Pineapples contain Vitamin C and bromelain, a proteolytic enzyme that breaks down protein. The bromelain in Pineapple helps fight infections by dissolving layers of bacteria-rich surfaces and can aid in digestion.

2. Pineapples have anti-inflammatory and digestive properties. The anti-inflammatory properties in this fruit help reduce pain after surgery and sports injuries.

3.  Pineapples are low in sodium and rich in potassium.

4. Pineapples can clear bronchial passages in those suffering with pneumonia and bronchitis.

5. Pineapple juice's high manganese content means it can contribute to boosting male fertility. A 1-cup serving of of pineapple juice provides 1.3mg of manganese; the daily recommended intake for men is 2.3mg each day.

6. Vitamin B1 in Pineapples allows the cells of the body to convert carbohydrates into energy. Heart, muscle and nervous system function depend on vitamin B.

7. Pineapples are good for your gums and can reduce the risk of gingivitis and periondontal disease, which is linked to heart disease. Just make sure you have a glass of water or brush your teeth after eating pineapple as the acids can have a corrosive affect.

8. Pineapples contain significant fiber and according to the Harvard School of Public Health, several studies indicate that increased fiber intake diminishes the metabolic syndrome, a cluster of health hazards including high blood pressure, high insulin levels and excess abdominal weight.

9. Pineapples improves your skin! Apply mashed pineapple to the affected areas including rough skin on your feet, elbows or wrinkles on your face and leave it on for an hour. Rinse and gently scrub the area to remove the dead skin. Several treatments may be needed.

10. Pineapples contain several essential minerals including manganese and copper, instrumental in the formation of bone and the activation of certain enzymes and regulates blood pressure and the heart rate.

Here are a few of my favourite Pine-inspired style finds to celebrate the Pineapple!

PINE-INSPIRED style

Hope you enjoy Pineapples even more!

~ Arielle

Image credits:

Pine-Inspired Eats & Drink
1.http://www.the-girl-who-ate-everything.com/2012/05/pineapple-sorbet.html
2.http://what2cook.net/2013/04/06/luau-hawaiian-fruit-salad/
3.http://www.brooklynlimestone.com
4. http://modernweddingshawaii.com/create-your-own-tropical-cocktail/

Pine-Inspired Style
1.http://www.pinterest.com/pin/42010208998202258/
2.http://www.elle.fr/Mode/Le-guide-shopping/Printemps-ete-2013/Alerte-tendance-fruitez-vos-looks/Bague-ananas-Julia-Monteiro-de-Carvalho
3.http://www.pinterest.com/pin/42010208998202212/
4.http://lemonstripes.com/fashion/preppy-pineapple/#_a5y_p=946628
5.http://www.dorothyandevelyn.com/product_info.php?cPath=915_916&products_id=7145
6.http://www.pinterest.com/pin/42010208998202202/

GETTING WHAT YOU WANT IN 2014!

When I look back on 2013 I'm so grateful for all of the wonderful moments I've experienced, like getting married, honeymooning in Thailand, turning 30 and starting a new design job! It’s New Years Eve and I’m armed with a cup of coffee and the morning free to think of this past year, how I’ve grown, but most importantly, what I’d like to achieve in 2014. NYE is a powerful day to let go of the past and set new goals and intentions. 



Usually I write down my goals somewhere in my new journal for the year ahead as a way to manifest them in the coming months. This year I’ve taken on a different (and better) approach to getting what I want in 2014! 

Create your own secret Pinterest board, 

2014 Intentions 

If you’re like me and totally addicted to Pinterest, this is the perfect tool to create your own 2014 vision board, or if you’re new to Pinterest make sure you check it out… This is how it works:

1. Create a new Pinterest board. I chose to make mine secret so that it’s just for myself to see and focus on, but you can always make yours public if you’d prefer. Make sure this board is purely for pinning goals you intend to achieve in 2014.

2. Think of what it is you really want to achieve in 2014. Be specific! Find images online that are associated with your specific intentions and Pin them to your board. By pinning the image you have put out a wish to the universe and subconsciously expect them to manifest next year.


3. Keep adding more images to your vision board and in the caption write a sentence on what your intention is. For example, I am totally in love with Pugs and my husband and I would love to get a pug next year. I found an adorable image and below that have written, “To welcome our cute new little pug into our home by the end of 2014”. You can set intentions relating to health, relationships, finances, travel, career and more!




4. Refer to your vision board throughout the year and use it to stay focused on getting what it is you want!

Remember to use your imagination and don't be afraid to dream big!

I hope everyone has a fantastic New Year and I look forward to sharing more with you in 2014! (Another intention on my vision board!) I have a lot of exciting goals set for Love Living Raw and I would love to hear what you would like to achieve in 2014 too! Feel free to leave comments below or connect with me on Pinterest. Happy New Year!

~ Arielle Ralph x

Motivation Tuesday - Part 1 Crossing out the excuses!

Last night I got to thinking about setting myself some new goals and started writing down ways to get there. Who knows how easy it is to list goals or think about the things that you want, but actually putting them into action or attracting them to you is the hardest part?

 

I've started riding my cute cruiser bike to work and have got to admit that sticking to my new fitness routine isn't exactly easy. I find myself waking up early with excuses like, "I'm too tired" or "It looks like it's going to rain" but manage to find my runners and push myself out the door to make it happen. Why is it so natural for us to make up so many excuses? It's like the movie 'yes man' - just start saying yes to opportunities to realise how often we say no!

 

Today is the short & sweet part 1 of 3 posts I'm going to write about getting what you want in life and being more motivated to make it happen. I really believe that to be truly happy starts from the inside out. We have to be happy in ourselves to attract more happiness and the things be want in life.

 

If you have a spare half hour (and I really recommend it) check out Marie Forleo's free video on how to get what you want.

Marie Forleo is one of my favourite online mentors who I follow to keep myself motivated and my mindset positive. I did the 3 steps she shares on her video and already feel more focused.

My challenge is to stop saying "I can't" and look at how I can. My next post will follow on with 5 keys to living the life you want based on Forleo's steps. I'd love to hear what you think!


~ Arielle

Beautiful nature photography by Chaipuck

I love these beautiful photos by Thai photographer, Weerapong Chaipuck. The colours, light and textures remind us how amazing nature is.

1. Sunrise at Borobudur, Indonesia

2. Zhangjiajie Mountains, which inspired James Cameron's movie Avatar

3. Catcat village, Vietnam
4. Rice field, Thailand
5. Mt. Taranaki, New Zealand

Stress less & smile more

My mantra for the month of April: have an open heart and a positive mindset

~ Arielle x

All images sourced from The Purple Buddha

Summer Smoothie - Coconut Pine Delight

 

When I think of a making a tropical, summer smoothie, the fruits I crave are bananas, pineapples and coconuts!  Here's my recipe for a delicious Summer Coconut Smoothie, I made one for breakfast this morning and it really re energized me.

Here are a few reasons why drinking coconut water is good for us.

"It boasts zinc, selenium, iodine, sulfur, manganese, boron, molybdenum, ascorbic acid and B-group vitamins." (Body and Soul)
 
"Coconuts are rich in lauric acid, which is known for being antiviral, antibacterial and antifungal, and boosts the immune system." (Coconut Nutrition)

According to nutritionists, health benefits of coconuts include:
• Helps you lose weight, or maintain your already good weight
• Reduces the risk of heart disease
• Lowers your cholesterol
• Improves conditions in those with diabetes and chronic fatigue
• Improves Crohn’s, IBS, and other digestive disorders
• Prevents other disease and routine illness with its powerful antibacterial, antiviral and antifungal agents
• Increases metabolism and promotes healthy thyroid function
• Boosts your daily energy
• Rejuvenate your skin and prevent wrinkles




For my smoothie, I've used 100% Cocobella Coconut Water rather than milk, but you can use fresh coconut water if you have the time.

 

SUMMER SMOOTHIE: Coconut Pine Delight

Ingredients
(serves 2)

1 small pineapple
1 x 250ml Cocobella coconut water (straight up)
2 x frozen bananas
1 x lime
1 x tablespoon organic coconut butter

Chop up the pineapple and bananas and put in the blender. (I keep frozen peeled bananas in my freezer to make smoothies the next morning)

Next, cut the peel off the lime and chop into quarters. Add to the blender.
Add the coconut water and coconut butter and blend till smooth and creamy.

Serve with a chunky wedge of pineapple.

Enjoy!

~Arielle