1. Cherry Acai Smoothie

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Some people may be put off by the smell and texture of papaya especially if they didn't grow up eating it. When papaya is very ripe the texture can be custard like which may not like. It gets overshadowed by other seasonal tropical fruits like Mango and pineapple.

Despite this papaya is extremely nutrient-dense, Let me give you 5 ways papaya can benefit your health.

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1. Skin Health

Oxidative stress is believed to be partially responsible for much of the wrinkling, sagging, and other skin damage that occurs with age. The vitamin C and lycopene in papaya may protect your skin and help reduce these signs of aging.

Papaya also contains Beta-carotene which helps protect the skin from harmful UV sun rays and supports skin health contributing to a natural radiant glow.

2. Vision

A natural food pigment called carotenoids gives papayas their orange and yellow hues. Papayas are especially high in beta-carotene, your body changes beta-carotene into vitamin A which vital for good vision.

3. Vaginal Health

Papaya is rich in vitamin C, which can strengthen immune health and reduce the likelihood of infection. Vitamin C is a powerful antioxidant that also helps protect cells from damage. Vitamin A in papaya Supports the maintenance of healthy mucous membranes and epithelial tissues throughout the body.

4. Reduce Inflammation

Papayas have an enzyme called papain that helps minimize oxidative stress. Oxidative stress are free radicals or unstable molecules in the body which can lead to cell damage and chronic inflammation.

5. Gut Health

Papayas contain a natural digestive enzyme called papain, which may help with digestion. Papain is considered a digestive enzyme because it may help you digest and absorb nutrients from the food you eat.

Try Papaya in a Juice or Smoothie…

Papaya Pineapple Juice (Digest and Glow)

1/2 papaya (seeds removed)

1 whole ripe pineapple

1/2 lemon

Optional: 1/2 inch ginger and turmeric

Juice all ingredients above and enjoy chilled over ice.

Papaya Apple Carrot Juice

1/2 papaya (seeds removed)

2 raw carrots

2 apples

1/2 lemon

Optional: 1/2 inch ginger and turmeric

Juice all ingredients above and enjoy chilled over ice.

Dewy Skin Smoothie

1 cup papaya (fresh or frozen)

1 frozen banana

1/2 cup yogurt of choice (I chose non-fat greek yogurt)

1 tsp honey or agave

1/2 cup frozen strawberries

1/2 cup plant-based milk of choice

1-2 Tbsp almond butter

Blend until smooth and enjoy immediately.

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What Is Cholesterol?

Cholesterol is a waxy substance your body uses to build cells and to make hormones. Your body needs some cholesterol, but having too much in your blood increases the risk of heart disease and stroke.

Cholesterol comes from two sources. Your liver makes all the cholesterol you need. The rest of the cholesterol in your body comes from foods from animals.

Why is LDL Cholesterol referred to as “bad”?

Cholesterol is important for your body. But too much low-density lipoprotein (LDL) cholesterol, also called "bad" cholesterol, can raise your risk of heart disease and stroke. “Bad” cholesterol contributes to plaque build up in your arteries. This build up in the arteries can lead to Coronary artery disease (affecting your heart), Cerebrovascular disease (affecting your brain), Aortic aneurysm (affecting your aorta, your largest artery).

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What range of LDL is “bad”?

For some people, an LDL goal may be below 100 mg/dL. For others, it may be 70 mg/dL or 55 mg/dL for people at very high risk of a heart attack or stroke.

Your LDL goal may be based on things such as:

• Age

• Overall health

• Family history

• Whether or not you have diabetes (Type 1 diabetes or Type 2 diabetes)

• History of heart attack or stroke

What increases LDL cholesterol?

Many things can increase LDL cholesterol; overweight/obesity, using tobacco products, some medications can increase LDL levels, age, and family history of high cholesterol. Also eating foods high in saturated fats can increase LDL levels. Foods like processed meats (bacon, sausages…), full fat dairy products, deep fried bakery items like doughnuts, and fast food items like deep fried french fries and pizza.

How to decrease “BAD” Cholesterol and increase “GOOD” Cholesterol?

LIFESTYLE CHANGE!! You can decrease “Bad” Cholesterol by maintaining a healthy weight, avoid tobacco use, get at least 30min of physical activity in per day, manage stress levels and eat heart healthy foods.

What increases HDL “Good” cholesterol?

Research shows that foods high in soluble fiber can lower your LDL cholesterol. This form of fiber (roughage) blocks the absorption of cholesterol in your body. Adding fruits, veggies and whole grains to meals can increase your soluble fiber intake.

Eating foods high in fiber increase HDL “good” cholesterol. HDL carries LDL cholesterol away from the arteries and back to the liver, where the LDL is broken down and passed from the body. This prevents stroke and heart attacks.

Switch to low fat dairy milks or use plant based, eating foods like oatmeal, berries, whole grains, beans, and apples. Healthy fats founds in walnuts, avocados, and fatty fish like sardines or salmon. Eat less processed foods and refined carbs high in excess sugar.

Long-Term Tips to Keep LDL Low

• Get regular cholesterol screenings*

  • Track your progress with follow-up labs

• Stay active, eat heart healthy foods, and manage stress

• Check in with your doctor regularly and more frequently if you’re on medication

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*What does a cholesterol screening measure?

A comprehensive cholesterol test is also called a lipid panel or lipid profile. The results of a lipid panel provide four measurements:

• Total cholesterol

• Low-density lipoprotein (LDL)

• High-density lipoprotein (HDL)

• Triglycerides

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Your brain is one of the most nutrient-demanding organs in your body. It controls memory, focus, learning, and mood.

What is brain fog?

“Brain fog” is a term for a range of symptoms that cause cognitive impairment. This affects your ability to think clearly, focus, concentrate, remember and pay attention.

What does brain fog feel like?

You might experience the following with brain fog:

• Difficulty concentrating or focusing.

• Confusion.

• Fatigue.

• Forgetfulness.

• Losing your train of thought.

• Mental exhaustion.

• Not having the right words.

• Slow thought process and reaction time.

• Trouble paying attention.

What causes brain fog?

Lifestyle Factors

• Insomnia or poor-quality sleep

• High stress

• Poor nutrition

• Excessive screen time

Illnesses and Conditions

• COVID-19 infection (long COVID)

• Lyme disease

• Hormonal changes during pregnancy

• Menopause

• Diabetes and hypoglycemia (low blood sugar levels)

• Mental health conditions, including depression and anxiety

• Neurodivergent conditions like ADHD and autism spectrum disorder

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Here are some of the most important brain-supportive nutrients to include in your diet stop brain fog from reoccurring:

1. Omega-3 Fatty Acids

Omega-3 fats are essential for brain cell structure and communication between neurons. Low levels are linked to cognitive decline and poor memory.

Best sources

• Salmon

• Sardines

• Walnuts

• Chia seeds

• Flax seeds

These fats also reduce inflammation and improve blood flow to the brain.

2. B Vitamins (B6, B12 & Folate)

B vitamins support neurotransmitter production and help regulate homocysteine, a compound linked to brain aging and cognitive decline.

Best sources

• Dark leafy greens

• Lentils and beans

• Eggs

• Whole grains

3. Antioxidants & Polyphenols

Your brain is highly vulnerable to oxidative stress. Antioxidants help protect brain cells as well as supports memory and brain function.

Top antioxidant foods

• Blueberries

• Grapes

• Dark Cocoa (70%+)

• Green tea

4. Magnesium

Magnesium plays a role in nerve signaling, learning, and memory formation. Deficiency has been linked to brain aging and cognitive decline.

Best sources

• Pumpkin seeds

• Almonds

• Spinach

• Avocados

• Dark chocolate

5. Healthy Fats

Monounsaturated fats support blood flow to the brain and help protect memory function.

Best sources

• Avocado

• Extra virgin olive oil

• Nuts and seeds

Try this smoothie for Brain Fog:

1 frozen banana
1/2 cup frozen mixed berries
2 dates (pitted)
1/2 cup yogurt
1 Tbsp chia seeds
1/2 cup green tea (brewed and cooled)
Optional: 1 tsp honey
​
Blend until smooth! Optionally add granola and enjoy!

Colorful fruits and vegetables are good for our health because they contain phytonutrients, compounds that give plants their rich colors. Phytonutrients have potent anti-cancer effects, protects the brain, skin and heart. Fruit and veg are also high in fiber, minerals such as potassium & magnesium, and polyphenols (antioxidant plant compounds).

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Health Benefits of Smoothies

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Before your next workout consider drinking a cup of beet juice!

• New research suggests that drinking beetroot juice about 2.5 hours before exercise may enhance performance and recovery.

• In recent studies, football players who drank beetroot juice before sprint testing generated more power, while mountain climbers showed improved strength and endurance and less muscle soreness during recovery.

What’s in beet juice thats so special?

Beetroot juice is among the densest sources of inorganic nitrate, which the body converts into nitric oxide. Nitric oxide, relaxes and widens blood vessels, improving blood flow and oxygen delivery to working muscles. Both sets of researchers also noted that nitric oxide appears to make muscles more efficient at producing force!

Beets have an earthy flavor so juicing them with sweet fruits make a delicious combination.

Personal Testimony

My Beet Juice Stamina Test 🥤💪🏾

In May ‘26, I competed in my first Women’s Pro Doubles HYROX, and let me tell you… the stamina required was on another level. 😮‍💨

One thing I incorporated into my training and on competition day was beet juice.

I noticed that when I consistently included beet juice leading up to training and the day of the competition, I felt like I had more in the tank during those longer, high-intensity efforts. HYROX requires you to keep moving through running, sled pushes, sled pulls, rowing, burpee broad jumps, and more — so maintaining my energy and endurance was EVERYTHING.

Its now a weekly staple because beet juice is also great for blood pressure and cholesterol. I can’t go a week without it.

Try these recipes below;

1. Beet Apple Cherry Juice by

Ingredients:

1 cup cherries (stems and seeds removed)

2-3 raw beets

2-3 red apples

Juice all ingredients and enjoy chilled over ice.

Recommended Cherry Pitter

Recommended Juicer NAMA J2 Cold Pressed Juicer

2. ABC Juice by

Ingredients:

3 raw beets

3 raw carrots

3 apples (red or green)

1/2 inch ginger

1/2 inch turmeric

Juice all ingredients and enjoy chilled over ice.

Recommended Juicer NAMA J2 Cold Pressed Juicer

3. Pineapple Beet Juice by

Ingredients:

1 ripe pineapple
2 raw beets
2 raw carrots

Juice all ingredients in a cold pressed juicer and store in the fridge. Enjoy chilled over ice.

Recommended Juicer NAMA J2 Cold Pressed Juicer

If you've been scrolling social media lately, you've probably seen the term "fibermaxxing." Unlike many wellness trends that come and go, this one is rooted in decades of nutrition research.

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The trend has been most popularly done with watermelon, honey dew, or cantaloupe. But most recently variations included mango, papaya, and other seasonal fruits.

I tried papaya and this viral trend doesn’t disappoint.

Step 1: Prep the papaya: Cut a whole papaya in half, scoop out the seeds and some of the fruit so you have a hallow center.

Wrap that half in plastic wrap and place in the freezer overnight or until completely frozen.

Step 2

Once fully frozen, remove the plastic wrap. Pour up to 1 cup cream or milk into the bowl-like dent of the papaya. You can make this vegan by using oat milk or coconut almond creamer as a non-dairy alternative.

Vigorously stir the cream and scrap in the frozen papaya until creamy sorbet like texture is formed. This make take a few mins.

Step 3

Scoop out your sorbet and optionally top with a drizzle of honey for sweetness. Enjoy this viral sweet treat perfect for summer :)