Cantaloupe. The High Volume Food


I chose cantaloupe as todays nutrition gem because I had one a few days ago and it. was. de-lic-ious.  Not that I didn’t already know that  but they are now in season and they are juicy and refreshing!

Besides being absolutely delicious, cantaloupes are, of course, good for a few other reasons:  Think weight management, lower blood pressure and potassium/vitamin A powerhouse.

Cantaloupe a high volume food.  This means that it is a food with high volume and low calories (a lot of water and fiber).  Fabulous for anybody trying to lose or manage weight because the food will fill you up and be good for you, while not sky rocketing your calorie count. An entire large melon has about 275 calories and 90% of it is water.

It is rich in potassium and vitamin A, which makes it a key component for keeping healthy blood pressure, and supporting your vision and immune system.  One cup of cantaloupe has a whopping 427 mg of potassium, and 3,000 mcg of beta-carotene, a carotenoid which your body converts into vitamin A.  In addition to being a great antioxidant, beta carotene (vitamin A) protects against cellular damage, which means that it has the power to fight some forms of cancer and also plays a role in protecting against heart disease; Cancer and heart disease being two of the top killers in our country.

It makes great juice and is super easy to blend.  Try blending it with watermelon and then finishing with sparkling water, a splash of fresh lemon and a hint of grated or juiced ginger.  Perfect summer cooler! And SUPER healthy. (Just read that recipe in a book I have).  I’m going to make a batch soon. I will probably add mint.  YUM.

I love to eat cantaloupe just as it is.  If I want to sweeten it, I’ll drizzle a little raw honey over it.  Yummy with a little shake of cinnamon too.  It’s great for the summertime because of it’s water content; stellar for keeping hydrated! Hydration equals delicious, dewey, shiny skin.  Who doesn’t want that?!  And because it’s high volume, low caloric content, it is going to be great for keeping in shape, so you can show off your hot summer bod!  Delicious dewey skin…Hot summer bod… Yes, please!

You are what you eat.

Nicole Schutz. Santa Fe, New Mexico. Over and out.

Peace By Piece

5 Ways To Enjoy Berries

1. Muddle them and mix with coconut water and fresh herbs for a refreshing, and super healthy summer “cooler”.  I love strawberry and basil together!

2. Eat them with quinoa for breakfast. I enjoy quinoa, almond milk, and raspberries. A lot.

3. Sprinkle them on salads.  Spinach, strawberries, walnuts, and a light fresh dressing is a fabulous combination.  Super food salad!

4. Make berry ice cubes.  Muddle the berries, mix with water, and pour into your ice tray.  Use them to excite and decorate your water! You can also make popsicles, just as easy.  If I were making popsicles I would probably use coconut water or a delicious organic juice as the base.

5.  In a park, doing something that makes you feel good; taking some time to relax under the warmth of the summer sun, and completely indulging in some time for YOU, and your berries of course.  ”The cherry on top”, if you will.
Nicole Schutz. Santa Fe New Mexico. Over and out

Peace By Piece

Ginger Turmeric Power Tea

Ginger Turmeric Power Tea

Another super easy way to boost up.  First I soak both roots in water mixed with Braggs apple cider vinegar to clean them.  Vinegar is a great natural cleanser. Then I slice the ginger root (skin on), slice the turmeric root (skin on), and boil.  You can use as much or as little as you would like, your preference.  I use a lot.  One of my clients once referred to a batch I made as moon shine.  I thought that was funny.  This tea tastes good hot or cold. I don’t sweeten mine but if I was going to I would add a little bit of raw honey. Lemon is a great addition. I love fresh lemon juice. I think I’ll write about lemon for the next nutritional gem. They are definitely gems.

This is a great tea to drink if you are not feeling so hot.  Turmeric has antibacterial, anti-inflammatory, and anti-viral properties. Ginger is anti-inflammatory and anti-viral as well and it aids in the treatment of nausea and is therefore particularly helpful when you have food poisoning or a stomach virus.  Both ginger and turmeric are fantastic immune boosters and great anti-inflammatories.  *Inflammation is redness, swelling, pain, tenderness, heat, and disturbed function of an area of the body, especially as a reaction of tissues to injurious agents.

Well, here ya go –  Here are a few more of Mother Natures precious gifts to keep you good and strong.  Gems, if you will.

I’m drinking some right now. Cheers!

Nicole Schutz. Santa Fe, New Mexico. Over and out.

Peace By Piece

Useful Sticker Info

You know those little stickers you peel off of your fruits and veggies? The numbers convey very important and useful information.  Think about what they mean the next time you are choosing your fruits and veggies.

4 numbers mean they were conventionally grown.

5 numbers starting with number 8 means they are genetically modified (GMO).

5 numbers starting with 9 means they were organically grown.

If I was choosing your fruits and veggies they would always have five numbers, starting with the number 9.  OR be coming from a local and trusted family farm.


Nicole Schutz. Santa Fe, New Mexico. Over and out.

Peace By Piece

Blueberries, The Antioxidant Powerhouse

I need to eat more blueberries.

The thing is that unless they are in season I don’t think about buying them.  I’m not a fan of eating blueberries that have been traveling for weeks from some far away country.  They’re already dead once they get here.  Dead blueberries don’t exactly light my fire.  Good news: berries are in season! To often I forget that I can still buy organic frozen ones, if fresh are not up to my standard. Frozen is always the best alternative to fresh.   No excuses.  Blueberries should be eaten as much as possible.  And they should always be bought organic. Everything should always be bought organic.  Truly organic. There are a few exceptions to the rule, of course.

Most experts, in the health field will tell you that blueberries are one of, if not, the healthiest foods you can eat.  I agree.  They are nutritional/antioxidant powerhouses.

The first quality of the blueberry that I would like to highlight is their fiber content.  Fiber is a love of mine.  I’m big into digestive health. Fiber and digestive health go hand in hand.  Blues are rich in pectin, which is a soluble fiber, and the tannins in blues reduce inflammation in your digestive system.  Yes, I have shortened blueberries to blues.  I was starting to feel to redundant.  Somehow, blue, seems easier to digest.  No pun intended.  They also contain polyphenols, which have been noted for their antibacterial properties.  And you want to keep your body as bacteria free as possible.  Bad bacteria, that is.  Probiotics equals good bacteria, and you want them.  Probiotics will be a “piece” coming soon.  I have a pretty serious infatuation with probiotics too, also linked to my “big into digestive health” bit.

Besides delicious, glorious fiber, blues are terrific for SO many other reasons.  I could write a very long piece on why they are so great but I’m gonna do my best to keep it short and simple for you, and just ask for your trust.  With that said I will note some of the key words I want for you to think when blues cross your mind, or mouth:  ANTIOXIDANTS, ANTI AGING, CANCER SLAYERS.  If I didn’t list any others, these three qualities would be reason enough to eat them.  Blues have an extraordinary antioxidant content, which corresponds directly with their relationship to anti aging and fighting cancer.  Remember antioxidants? They came up in the “Watermelon” piece, last week.  They are the soldiers who slay free radicals; the rascals who try to attack our healthy cells.  Blues; Another free radical murder weapon.

All together now… “Thaaaaaaank yooooooou”.

Back to the key words: Fiber, folate, vitamin C, vitamin E, potassium, manganese, magnesium, iron, riboflavin, niacin, phytoestrogens, polyphenols, salicylic acid, and carotenoids.  If you are not familiar with the benefits of any of the nutrients just written, I encourage you to do a little research, or reach out to me – I am more than happy to enlighten you.

Brothers and sisters of the blue: purple grapes, cranberries, boysenberries, raspberries, strawberries, currants, blackberries, cherries.

Trust me, eat blueberries.  Or any of the other family members, as often as you are able.  And when you are SOOO super healthy and slaying free radicals like a mad man, please don’t expose me as the one who shared all this blueberry talk.  I’d rather keep murder accessory off my resume.

Nicole Schutz. Santa Fe, New Mexico. Over and out.

Peace By Piece

Watermelon, A Nutritional Gem

If you are expecting to meet up with me and a watermelon shows up instead, don’t be surprised. It’s me. I’ve turned into a watermelon.

Last season I was two slices away, I’m sure.

I felt it was appropriate to make this delicious fruit today’s nutrition gem, as it is now coming into season and gifting us with super health benefits and joyful refreshment.

Watermelon is 92 percent water, so it makes perfect sense that it grows when the weather is hot. Mother Nature offering hydration. What a gal. Good looking out MN! So… Hydration. Check! Watermelon is also great during the summer time because it’s a high volume food, meaning that it fills you up without spiking up your calorie count. Like I said, great for summer, as all of us are excited to look fab in our swim suits. Besides hydration and weight control, watermelon is full of the carotenoid lycopene, which is a giant antioxidant. It is the same carotenoid most popular for abundantly gracing tomatoes. The benefit of lycopene has been most strongly linked to fighting cancers, including: prostate, lung and stomach, among many others. Watermelon is also packed with vitamin C and a good source of vitamin A, notably through its concentration of beta carotene, which is where you get the beautiful color. These vitamins and the lycopene neutralize free radicals in your body. Free radicals are the little rascals who roam around your body trying to terrorize healthy cells, in turn allowing disease and toxins to break you down. Well, I say that we show those little you know whats who’s boss. Jab them a good one with a big ol’ slice of fresh and delicious watermelon. Judoooo, chop!

So when you think watermelon, think: hydration, filling, low calories, vitamin c, vitamin a, lycopene, cancer fighter, free radical destroyer.

Welcome to summer my friends, and welcome to the pleasure of enjoying delicious summer foods.

Nicole Schutz. Santa Fe, New Mexico. Over and out.

Peace By Piece