Understanding European Food Safety Authority (EFSA) Guidelines

Synthetic fibers are common in many packaged foods and supplements in the United States. However, Europe is more cautious, with the safety of synthetic fibers remaining under scrutiny. Ovvia® refers to the European Food Safety Authority (EFSA) guidelines as the FDA is still updating its regulations.

Natural vs. Synthetic Fibers

Natural fibers originate from whole, unprocessed foods like fruits, vegetables, legumes, and whole...

Looking for a unique way to break your regular eating routine on the weekends?

Brunch is the perfect meal to enjoy a combination of sweet and savory flavors without compromising your health. Here are three brunch favorites that you can enjoy guilt-free!

Ricotta Toast Bar

Instead of a taco or salad bar, make a ricotta toast bar and combine these ingredients to make all three savory and sweet favorites featured in the video!

Why's it Healthy?

Whole Milk Ricotta is a healthy option that...

The size used for comparison was a Russet that’s 52% larger in weight! That is the loophole Sweet Potatoes used to promote superior health benefits. And if it's so simple and obvious, how did so many trusted nutritional professionals and reliable resources get this nutrition fact wrong?

The USDA's website is the root cause of this misinformation. 

Small, medium, and large sizes are most familiar to the general population and easiest to visualize. The problem is the weight for each...

Blood Sugar Matters for Everyone, Especially if You're Over 45  

If you're over 45, you're even more susceptible to increased blood pressure, body weight, increased (bad) LDL cholesterol, pre-diabetes, type 2 diabetes, and more! Elevated blood sugar levels cause and contribute to almost every one of these conditions. Healthy foods, like slow carbohydrates, can help lower blood sugar levels naturally to help improve these conditions to avoid progressive disease.

Slow Carbs = Steady...

Your body wants to maintain a steady weight with reliable metabolic function and relies on the right balance of energy and nutrients. So, if you need a healthy pivot after the holiday, focus on these top three levers to help boost your metabolism. 

#1 Fiber

Find fiber first in every meal and make it the foundation, not the optional side dish. The metabolism's hormonal infrastructure relies on fiber from natural foods to maintain digestive health. To learn more, listen to my podcast...

Blood Sugar Matters for Everyone, Especially if You're Over 45  

If you're over 45, you're even more susceptible to increased blood pressure, body weight, increased (bad) LDL cholesterol, pre-diabetes, type 2 diabetes, and more! Elevated blood sugar levels cause and contribute to almost every one of these conditions.

Healthy foods can help lower blood sugar levels naturally to help improve these conditions to avoid progressive disease.

What's New! 

Every recipe in Ovvia's...

Sweet potatoes have been erroneously reported as the healthier potato because the size used for comparison was a Russet that’s 52% larger in weight! How did so many trusted nutritional professionals and reliable resources get this nutrition fact wrong? 

Small, medium and large sizes are most familiar to the general population and easiest to visualize. The problem is the weight for each medium sample on the USDA’s website isn’t the same; see USDA images below.

...

What's the most popular, creamy and tasty kind of avocado? How do you get the more "meat" and less seed? Get answers to these questions and more! Let's start with the first secret, "medium" size avocados are a myth!

Medium Avocado Myth

It's true medium avocados don't exist! And this is why there's so much confusion in understanding the nutrition facts! Below you learn all the important facts, along with bonus tips at and you'll know what I buy & why!

HASS -Est. 1935

Hass is the most...

Salsa 3 Ways

Fiber, Flavor

These salsas are so yummy! All three recipes are include fiber-filled ingredients, which makes them a healthy way way to enjoy as a dip with chips on occasion. Salsa is a great way to enhance the flavor of burrito bowls, eggs, fish, chicken or salads! 

1: Mango Salsa

Ingredients

• 1 large firm avocado, cut into chunks (just very slightly ripe)
• 1 1/2 heaping cup diced mango (from 2 large ripe mango)
• 1 red bell pepper, finely diced
• 1/4 cup...

It's not just fresh ingredients! A healthy salad is just like any complete meal and includes the top three essential nutrients your body needs to stay healthy and satisfied: fiber, protein and healthy fat. Unfortunately, there are a lot of imposters that mimc healthy salad ingredients, which is why, you need to know more about what's essential and what to avoid. 

Learn more and follow the highlighted links below to my 9 favorite healthy salad recipes! 

FIBER FOUNDATION

Brussel...