2020’s holidays will be unlike any others: we will all be home! On top of that, only small gatherings will be allowed, so no big parties, concerts or theater…that is sad. For most of us, the lockdown led to a lack of physical activity and increased stress. So, if you are 40 years old or above, this is an excellent time to connect with ourselves and our loved ones. We can reflect on what we can do to improve our daily diet, learn new skills, make some new resolutions. One advice: think small, instead of large. Small is the new “big meal.” No need to eat huge portions because most of us cannot exercise exactly the way we used to. This is why I want to share some quick tips that can help improve our digestion and provide micronutrients that our body will benefit from.

Eat apples in autumn:

Apples, a winter favorite: flavored, usually from local farms. Do you know that the apple skin is so rich in bioflavonoids? Apple uses bioflavonoids in their skin to protect themselves from outside radiations. So when we eat an apple with eh skin on, we also ingest these amazing micronutrients: bioflavonoids. If you’re like o learn more about bioflavonoids, check our Resources/blog page on bioflavonoids here.

APPLE BONNE FEMME: Healthy Holidays Treats:

For 5 people = 480 calories ( # 100 each for a 2000 calories daily intake for general nutrition advice) This is equivalent to the calories in a slice of apple pie. A slice of freshly bakes apple pie is okay once in a while, but not frequently. However, a warm baked apple can be both :

Delicious & Nutritious:

An apple is a low caloric, full of fibers and bioflavonoids with the skin on. Bioflavonoids protect the body systems: antioxidants and lower cholesterol. This makes the adage, ” one apple a day keeps the doctor away,” true. One of my favorite variety is Gala apples. I do not recommend Granny Smith. 5 apples 1/4 cup of water Ginger and Cinnamon power heat oven bakes at 425 F. (220 Celsius). Core the apple with the skin. Spread with ginger and cinnamon. Pour 1/4 cup on the apples to add moisture. Bake for 30 minutes. Serve in the dish in which they were cooked. If you’d like, you can serve them with nonfat Greek Yogurt and add a sweetener of your choice. This will add proteins and calcium to your dessert: always a healthy holidays treat for the bones! Another way to make sure you’ve got the flavonoids is to supplements nutritional supplements.

At Biofit by Garden lab, we thrive to include very high-quality ingredients. Our Biofit wellness contains Green Tea extracts Non_GMO (95%), Polyphenols (bioflavonoids), and Resveratrol (99%) concentrated.

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Berries are protective:

Many studies show a correlation between consuming foods containing flavonoids, like apples, berries, green tea, and a lower risk of developing brain dementias or similar impairments. So, why not buying fresh blueberries, blackberries, raspberries to eat fresh or with greek yogurt or even whipped cream. Those are healthy holiday treats! Let’s count the calories!

1 cup of mixed berries = 85 calories

3/4 Cup Green Yogurt (6 Oz) = 90 calories Total= 19 grams of proteins! Just 175 calories with no added sugars, plenty of flavonoids! Vs.

1 rapsberry  tart = 440 calories

Total: 4 times as many calories, -= 0 grams of proteins and fewer fruits! or (not as wise, but tasty)

1 tablespoon of whipped cream = 15 calories …only! That’s a not so healthy holiday treat but it’s okay of eaten in moderation.

How about natural Vitamin C?

Additionally, both apples and berries contain vitamin C. This promotes the development of a healthy immune system as well as better eyes health! In short, please buy fresh berries and apples weekly this autumn and fall. Do not over consume them (an apple a day is not 2 apples a day). Please check for more healthy holiday recipies soon. Happy Heathy Holiday Season!