HAVE A SAFE AND HAPPY NEW YEAR'S EVE

 May your New Year's Eve be a safe and happy one. May the new year be a happy one for you and yours.

TOXINS

Our bodies are bombarded with toxins on a daily basis.  We consume toxins when we eat fruits and vegetables with pesticide residue, we get mercury from fish, much of what we eat is food that has chemicals added for preservation, etc. Our foods also contain food dyes, chemical flavorings, and food additives.  We all get these things into our bodies no matter how carefully you think you watch what you eat!

We also breathe toxins into our bodies no matter where you live.  Our cars, factories, etc release methane and carbon monoxide into our air.  Smokers cause carcinogens to be released by their cigarette smoke.  All of us breathe this air.  It is impossible to breathe and not take toxins into your body.

 We drink toxins, too.  Some of the toxins in our drinking water include methane, bleach, and ammonia.  Swim?  Chlorine along with other chemicals are in the water and are absorbed by the skin and swallowed by swimmers at times.

Our bodies, however, are made to detoxify themselves.  That is why we have a liver, kidneys, lungs, skin, etc.  Their role is to keep our bodies detoxified by using our circulatory, digestive, and lymphatic systems.  What you eat and drink has a huge part to play in how well these systems are able to do their jobs.  Unless recommended by your doctor, you do not need to use cleansing fasts, diets, products, etc (in fact they could be harmful!).  But you do need to eat properly and keep your body hydrated!  Below are some natural, healthy ways for you to keep your body cleansed.  I'm sure there are many more but here are a few of the basic ones:

• Drink plenty of water.  A glass or bottle of water a day will not cut it.  You need to have 6 to 8 glasses a day!
• Drink green tea.  Green tea is an antioxidant that washes toxins from the body.  It also contains a special antioxidant, catechins, which is believed to increase liver function.  Remember, liver is one of our natural detoxification systems. Make a habit of having some green tea every day.  Whether you drink it hot or cold, remember to include it in your daily diet.
• Make sure you are eating healthy fiber every day.  An apple is a good example.  Not only does an apple have fiber (eat the peel), but it also has a high-water content to help with hydration.  Fiber is essential to keep your colon cleansed therefore eliminating toxins from your digestion system.
• Eat raw food every day.  Raw food is food that is not processed or cooked to death.  Fruits, nuts, veggies, etc should be included in your diet every day. 
• Include seeds in your diet.  Snack on or add to baked goods, cereals, etc the following: flax seed, pumpkin seeds, sesame seeds, sunflower seeds, etc.
• Omega-3 oils help lubricate the intestinal walls.  Toxins become absorbed by the oils and thus eliminated from the body.  Include olive, canola, and/or flax seed oils in your diet.  Also, the oils in avocado are omega-3s.  Certain fish are also high in omega-3s.
• Garlic stimulates the liver to produce detoxification enzymes.  These enzymes help to filter toxins from the digestive system.  Learn to flavor foods with fresh garlic.

Read this article over two or three times if necessary but get these ideas ingrained into your psyche so they become an everyday part of your diet.  You will be doing your body a huge favor and it will respond by making you feel better and be healthier.  You only get one body.  It is up to you to take care of it.

Are these foods and others like them a regular part of your diet?  If they aren't, they should be!

APPLES

Did you know that more than 2500 varieties of apples are grown in the United States?  Some of the most popular ones are red delicious, golden delicious, gala, Granny Smith, and Rome.  No matter which variety you choose, apples are a good-for-you food.  However, if you think eating an apple a day will take care of your vitamin C needs as many people do, think again.  The average apple provides only around 8 mg of vitamin C; that is only 13% of the daily recommended allowance.  In addition to the vitamin C, apples are a good source of fiber, and the skins contain small amounts of beta-carotene, and the meat of the apple also contains some amounts of potassium and iron.

Apples are good fruits for diabetics.  The naturally occurring sugar in apples is Fructose which absorbs into the blood stream slower than sucrose otherwise known as simple table sugar.

Biting and chewing on an apple (an active calorie food, by the way!) stimulates the gums and prompts an increased flow of saliva which helps to reduce tooth decay by lowering levels of bacteria in the mouth.

Best to eat your apples fresh rather than dried.  It takes about 5 lbs of apples to produce 1 lb dried which contain about 70 calories per ounce.  When apples are dried, most of their nutrients are lost with the exception of fiber and a small amount of iron.

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BENEFITS OF BROCCOLI

Your mother was right; eat your vegetables.  That is especially true for green vegetables.  While all the green vegetables are good for you, broccoli is one you should eat regularly whether you like it or not!  Broccoli is an excellent source of vitamin C.  It is a good source of vitamin A and folate.  It is a significant source of protein, calcium, iron, and other minerals.  Broccoli is also rich in bioflavonoids and other plant chemicals that protect against cancer.  In fact, while other cruciferous vegetables are protective, broccoli seems to have more cancer-fighting compounds than the others.  Some of these compounds block the action of hormones that stimulate tumors; others work by inhibiting tumor growth or by boosting the action of protective enzymes.  The bioflavonoids and other antioxidants found in broccoli are substances that protect against mutation and damage from unstable molecules.

Other benefits of broccoli are that it is high in fiber and low in calories!

If you don't like broccoli, think of it as a natural protector for your body and learn to eat it for your health's sake.

THE COLOR OF YOUR PLATE CAN HELP WITH WEIGHT LOSS

If you are trying to cut back on how much you eat, you may want to give some thought to the color of your plate!  That's right; the color of your plate may determine how much you eat!  Research has shown that you should eat foods on a contrasting color plate.  For example, eat pasta with a marinara sauce on a white plate.  When you can clearly see how much food you are taking and therefore eating, you tend to take less.  In fact, research has shown that when we clearly see how much food we are taking, we generally cut back by 21%!

Check out your plates and be sure you have white plates and other solid color plates.  Forget the big floral, etc plates where food becomes "lost" in the background which makes it easier to keep piling it on without noticing how much you are actually taking.  We are trained from an early age to eat what is on our plate, so it is important not to put too much on the plate.

This is another little trick to put in your weight-loss, weight-maintaining mental file.  There are so many little tricks you can use instead of ridiculous diets that deprive your body of the nutrients you need.

You can see for yourself in the picture examples below how food can "get lost" on the printed plates and be very obvious on the plain plate.

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COOKING WITH THE KIDS

Update: This is an old post from 2012. The granddaughter pictured here is now 18. For years she baked for approximately 250 homeless persons in Ft Worth once a month. She is now a high school senior and holds down a job, so she no longer does that baking. She does, however, still go to Ft Worth to serve meals to the homeless one Sunday a month.

One of the best things you can do for your children and grandchildren is to teach them from an early age to eat healthy.  If they start eating healthy when they are young, they will continue to do so.  And I am not talking about refusing them a McDonald's happy meal on occasion or not allowing cookies in the house.  Teaching healthy eating habits and deprivation are two different things!  One of the great ways to teach healthy eating is to let the little ones help you prepare healthy foods.  Kids love to eat what they make!  They can help you make healthy muffins, healthy cookies, etc.  They will become so attached to the healthy versions they make that the packaged processed products in the stores won't interest them.  Below is a picture of my granddaughter in the kitchen making some healthy muffins using fresh pears, whole-grain flour, flaxseed, a little canola oil, and other healthy ingredients.  They have become her favorite muffins/cakes.  So please, don't ban the little ones from the kitchen.  Include them and make healthy choices with them.  The reward will be worth it.

You can find this pear pecan mini cake recipe on my diabeticenjoyingfood blog.

CINNAMON IS A GOOD-FOR-YOUR-STOMACH FOOD

If you follow my blogs, you know that as a diabetic I constantly talk about cinnamon being a blood-sugar stabilizer.  But I haven't often mentioned that cinnamon is also good for your stomach and digestive system.  Cinnamon has been used for generations to treat problems such as morning sickness and diarrhea.  But most fail to realize that cinnamon is also effective in breaking up gas bubbles.  I have a problem with gas since I have had parts of my digestive system removed.  When I started really increasing the cinnamon in my diet to help stabilize my blood sugar, I found another good side effect- less gas.  As I researched cinnamon, I discovered it does break up gas bubbles!

While most often thought of as a spice to be used in sweets, think cinnamon rolls, apple pie, etc, cinnamon can also be used on savory foods such as chicken, etc.  If cinnamon isn't currently a part of your diet on a regular basis, consider adding it more often.

THE DIFFERENCES IN WHOLE MILK, LOW-FAT MILK, AND SKIM MILK

Do you get confused on which milk you should keep in the 'fridge for your family?  Do you know what the differences actually are?  Here is a breakdown of the three most popular milk types in calories and fat% per 8-ounce glass:

• Whole Milk = 150 calories, 49% fat Also contains riboflavin, phosphorus, vitamin B12.  Almost all milk is fortified with vitamins A and D.
• Low-Fat Milk 2% = 120 calories, 35% fat Also fortified with vitamins A and D and basically has the same other nutrients as whole milk.
• Low-Fat Milk 1 % = 100 calories, 23% fat Same benefits as 2%.
• Skim Milk = 85 calories, 4% fat.  Has about 55% of the calories of whole milk but does have the other nutritional benefits of whole milk.  Skim milk is very low in cholesterol.

You and your doctor are the ones who know your dietary needs.  Hopefully this information will help you when you make your milk purchases.

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Wishing You a Great Christmas Weekend

 

Vicks VapoRub

When I was growing up in Southern Indiana this was the recipe for whatever ailed you! We still use it in our house. It has helped me through many sinus headaches.

EATING AND SLEEPING

What and when foods or beverages go into your mouth have a lot to do with how well you will sleep.  And a good night's sleep is essential to good health.  Here are a few tips regarding this subject:

• According to Dr. Nancy Collop, director of the Emory Sleep Center and a former President of the American Academy of Sleep Medicine, you should not drink alcohol close to bedtime.  She says that while alcohol may make you sleepy at first, it causes you to feel more awake as it wears off.
• Dr. Collop also suggests eating dinner earlier rather than later.  She says your body needs at least two hours after a light meal and at least three hours after a heavy meal to digest food.  Eating too close to bedtime makes it hard for your body to wind down since it is still working on digesting your meal.
• While you won't want to have a meal close to bedtime, it is a good idea to have a light protein snack an hour or so before bedtime, if you have trouble sleeping.  The brain needs protein to produce melatonin and serotonin, both chemicals important for sleep.  Suggestions include 1 tablespoon of hummus on 1/2 a mini whole-grain pita or a small amount of peanut butter on 1/2 slice whole-grain bread.

By the way, Dr. Collop says it is normal to take up to 20 minutes to fall asleep.  She says if you fall asleep the minute your head hits the pillow, it is a sign you are sleep deprived.

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PORK FAT IS A HEALTHY FOOD - REALLY?

Yes, really! Three or four years ago the BBC reported on a study of the most nutritious foods. Scientist analyzed 1,000 raw foods and rated their nutritional value. Pork fat ranked #8 in the list of the 100 most nutritious foods! That's ahead of salmon, tangerines, fresh spinach, etc. Each of the foods were given a nutritional score, the higher the score the more likely the food would be to meet our daily nutritional needs when eaten with other foods. The following is a list of the top 10 with the number following being the score that food earned:

1. Almonds 97
2. Cherimoya (a fruit) 96
3. Ocean Perch 89
4. Flatfish 88
5. Chia Seeds 85
6. Pumpkin Seeds 84
7. Swiss Chard 78
8. Pork Fat 73
9. Beet Greens 70
10. Snapper 69

The article continued to state that pork fat is a good source of vitamins and minerals and is more unsaturated than other meats such as beef and lamb.

So go ahead and enjoy that bacon and ham in moderation. Tell those trying to get you to have a salad instead that your salad needs to be loaded down with bacon! 

Remember, everything in moderation!

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AN EASY WAY TO PREVENT OVEREATING!

One of the simplest things you can do to help prevent overeating throughout the day is to eat some protein and potassium at breakfast!  Not all breakfasts are created equal.  Gobbling down a doughnut or a similar item is not the same as having a healthy breakfast.  Research proves that including protein in your breakfast is key to feeling full longer keeping you from snacking and eating more throughout the day.

One interesting study shows that dieters who ate eggs (protein) for breakfast lost more weight and had more energy than those who ate a bagel (starchy) with the same amount of calories.

Potassium, found in most fruits and vegetables, is also important at breakfast since it offsets the bloating effects of sodium (salt).

Some breakfast combinations to try are:

• A whole-grain waffle with some part-skim ricotta cheese and sliced banana.
• Cantaloupe and low-fat cottage cheese.
• A smoothie with 1/2 cup fat-free yogurt, 1/2 cup skim or soy milk, 3/4 cup fresh fruit or berries, and 4 to 6 ice cubes.

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YOUR EYES AND YOUR DIET

As it does with every other part of your body, your diet affects your eyes.  Everything we put in our mouths affects the body whether for the good or for the bad.  Below is a list of foods that are good for your eyes.

• The following list of foods are rich in vitamin A which is important to keeping the eyes moist and wards off infection:  carrots, milk, cheeses, egg yolk, and liver.
• The following foods are rich in lutein, an antioxidant that helps our eyes discern contrast and color:  kale, spinach, broccoli.  Isn't it interesting that the antioxidant that helps our eyes with color is found in the colorful green vegetables?
• The following foods are rich in omega-3 fatty acids that help lower the risk of age-related macular degeneration and help to counteract dry eyes:  fish, nuts, and olive oil.

Doctors recommend seeing an optometrist or ophthalmologist on a regular basis so any eye disease problems can be detected early.  It is very important to take good care of your eyes.  Diabetics, such as myself, should see an ophthalmologist.

PMS AND DIET

A study done four years or so ago at the University of Massachusetts, Amherst, found that women who have problems with PMS could reduce their symptoms by a third or more by eating lots of leafy greens, whole grains, and legumes.  It is believed the high concentrations of the B vitamins thiamin and riboflavin are what helped to ease the symptoms.  If you suffer from PMS, it might just be worth giving your diet a little tweak!

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WHAT DOES THE LABEL ON YOUR BREAD MEAN?

Do you get confused when you go to the bread aisle?  Here is a little breakdown on what the "title" on your bread means.

• White Bread - This bread is made from refined white flour with nutrients such as iron, calcium, and several of the B vitamins restored.
• Wheat Bread - Usually made from refined white flour, although it may contain varying amounts of whole-wheat flour, bran, and other ingredients.
• Whole-Wheat Bread - Mostly made from whole-grain wheat flour.  But unless the label says, "100% Whole Wheat," such bread may still contain some refined white flour.
• High Fiber Bread - Usually made from white wheat flour with the addition of other grains.

Personally, I only buy bread that is labeled 100% Whole Wheat or 100% Whole Grain to be sure I am getting the needed whole grains and fiber.

APRICOTS ARE HEALTHY - BOTH FRESH AND DRIED

Apricots are rich sources of beta carotene, iron, and potassium.  They are high in fiber and yeah - low in calories and basically fat-free!  Yes, three fresh apricots have only about 50 calories and 10 dried apricot halves only have about 85 calories.

Fresh apricots are rich in vitamin C, however, when canned or dried apricots lose much of their vitamin C.  Still ounce for ounce, dried apricots are more nutritious than the fresh or canned ones.  That is because dried apricots are less than 1/3 water while the fresh apricots are 85% water.  (Remember this when you need hydration.  See article on this blog regarding "Eating Water.")

Apricots are great for desserts and for snacking.  Dried apricots and/or apricot leather are nutritious, fat-free snack foods.

Note: Apricots do contain natural salicylate which is a major ingredient in aspirin.  If you have an allergy to aspirin, be cautious about apricots.

Dr. Travis Stork's Lean Belly Smoothie

I seldom post recipes on this blog as I have five recipe blogs. Since this is from a doctor and is supposed to give your day a healthy start, I am making an exception. Dr. Travis Stork, from the TV show The Doctors, suggests the following Breakfast Smoothie for a healthy start to the day.

3/4 cup fruit or berries
1/2 cup milk or yogurt
1 tbsp almond butter

Pour into blender container and process until smooth.

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THE BRAIN - USE IT OR LOSE IT!

Did you know our brain is our #1 "use-it-or-lose-it" organ?  So, keep your brain busy; read, work puzzles, do quizzes, etc.  And put the kinds of foods and beverages into your mouth that will help to stimulate the brain.  Following are a few suggestions:

• Brew some coffee.  Would you believe coffee is one of the most stimulating scents to the brain according to research at Kyorin University School of Medicine in Japan.  And a French study of women 65 and older who drank more than 3 cups of coffee a day were 33% less likely to experience decline in verbal fluency than those who drank less.  The experts suggest you brew coffee several times a week even if you don't drink it.
• Eat a power breakfast high in brain-healthy foods.  Example: Add blueberries to a good whole-grain cereal or some low-sugar, fat-free yogurt.  You are probably aware that the antioxidant properties in blueberries are great, but blueberries also increase blood flow to the brain, which in turn improves your neuronal function.
• For lunch eat something high in luteolin as it may contribute to reducing the risk of dementia.    Carrots, celery, green bell peppers, olive oil, along with peppermint and chamomile teas are all good sources.
• For dinner eat a meal rich in Omega-3s.  Fish such as cod, salmon, sardines, mackerel, and tuna are good sources.  Omega-3 are also found in flaxseed, walnuts, great northern beans, kidney beans, navy beans, and soybeans.

Keep that brain nourished and active.  It is one organ you really do need to protect.  Without an active healthy brain, the rest of the body isn't worth a whole lot.

AVOCADO IS A STOMACH-FRIENDLY FOOD

 Did you know the avocado is a stomach-friendly food?  Most of us are aware that the avocado is rich in heart-healthy oils making it a good addition to our diets.  But few people realize the same avocado that is good for your heart is also good for your stomach.  This versatile food is exceptionally high in potassium, fiber, and the same heart-friendly oils are also stomach-friendly.  The avocado when eaten on a regular basis is good for your digestive system, keeping waste moving along.  A good way to get more avocado in your diet is to add thin slices to a sandwich or a salad.  Use instead of fattening mayonnaise on sandwiches to increase a sandwiches' good-for-you status (using whole-grain bread will help with that, too!).

Note: Uninformed people may tell you that you shouldn't eat avocado because it is high in fat.  The truth is that is heart-healthy fat!  And like everything else, you eat in moderation!

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SPINACH BEFORE A WORKOUT

According to the Karolinska Institute in Sweden, you can boost your stamina by eating a cup of fresh spinach one to two hours before your workout.  Spinach is rich in nitrate.  Nitrate is an inorganic compound that may help you work out longer.  Beets, arugula, and fennel are also nitrate-rich vegetables.

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SUMMARIZING ACTIVE CALORIES & COUCH POTATO CALORIES

If you don't like counting calories or have trouble following specific diet plans, don't despair!  You can control and maintain your weight by following some simple guidelines when planning your meals.  In the recent past this blog has focused on different types of calories (yes, there are different types!) and how they affect how the body handles them.

Remember the following guidelines when planning your meals (you will find the details on all these recommendations on previous posts on this blog) and let the calories you eat help you maintain your weight.

• You can forget counting calories.
• Eat foods from each of the "Active Calories" lists every day.
• Eat mostly foods from the "chewy" and "hearty" categories.
• Eat at least one "energizing" or "warming" food every day.
• Any snacks should contain at least one "active calorie" food.
• Drink plenty of water; 2 glasses per meal is recommended.  You need the water to prevent digestive problems because of all the protein and fiber you are consuming.

By following these guidelines, you will keep your fat burners active rather than allowing "couch potato" calories to take over and go straight from digestion to fat storage.

Note: Healthy fats such as nut butters, avocados, healthy salad dressings, etc can also boost fat burn.  The key is amount control.  Keep nut butters and salad dressings to around 1 tablespoon.  1/8 of an avocado is the recommended amount.

And don't forget this; beverages count too!  You can destroy a lot of the good you do by eating the right foods if you drink unhealthy beverages.

DON'T PEEL YOUR APPLES

Here is another, fairly new, reason to eat your apples with the skin on.  The skins contain ursolic acid which may boost metabolism by increasing muscle mass and a type of body fat that helps to burn calories!  This is according to recent research published in the journal PLoS ONE. Be sure to thoroughly wash the apple!

I know the research says "may" but if you are going to eat an apple, why not leave the skin on?

FIBER - NEED VS CURRENT

You probably hear often you should eat more fiber.  But do you know how much fiber you should have on a daily basis?  Here are the basics for you.  Adults should eat between 25 to 38 grams of fiber per day.  But here is the downside; most adults are only getting about 14 to 17 grams a day.  As you can see, most of us are only getting about half the amount we should have!  If you are a diabetic, it takes about 40 to 50 grams a day to favorably affect your blood sugar.

To be sure you are getting enough fiber, which has a definite benefit for your body (various articles on this site have that information), you should learn to read nutrition labels for everything you eat and make sure you eat foods that have at least 2 1/2 grams of fiber per serving.

One simple way to up your fiber intake is to switch from refined grains to whole grains including from white bread to whole-wheat or other whole grain bread. The label needs to read whole-wheat. Just saying wheat on the label is not whole grain bread.

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GETTING MORE FORGETFUL?

If you notice you are getting more forgetful, you may need more Omega-3 Essential Fatty Acids in your diet.  According to Dr. Andrew Weil, director of the Center for Integrative Medicine at the University of Arizona, "The fatty acids are part of the brain's building blocks.  If you are not getting enough in your diet, the architecture of the brain becomes weak and brain function, including memory, suffers."  

However, it is not only the amount of omega-3s that's important; the balance between omega-3s and omega-6s is equally important.  "Our diets are flooded with omega-6 fatty acids, mostly from processed foods.  The more omega-6s you eat, the more omega-3s you need to balance your levels.  Most of us are eating too many omega-6s and not enough omega-3s.  If there is no fish, walnuts, or freshly ground flaxseed in your diet, and the fats you eat come mostly from meat, you're not getting any omega-3s."  Manuel Villacorta, RD, spokesman for the American Dietetic Association.

Here are some ways to increase the omega-3s in your diet:

• Reduce the amount of processed food in your diet.
• Use only canola or olive oils.
• Eat either wild salmon, herring, sardines, or halibut weekly.
• Add 2 tablespoons freshly ground flaxseed to your morning cereal.

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SOOTHING A SORE THROAT

According to Dr. Lawrence Rosen (MD) for anyone ages 1 and up, you can make a cup of chamomile tea with a teaspoon of added honey to soothe a cough or sore throat.  Of course, that does not apply to anyone with allergies to honey.  What a tasty way to sooth these problems. 

Notice this says "soothe" not cure!  Any serious sore throat should be checked out by a doctor in case it is strep!

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When I was a teenager my family doctor recommended, I drink hot tea to soothe my sore throat. That advice has served me well over the years. It has also been helpful to several of my grandchildren.

IMPORTANT OLIVE OIL FACTS

Most of us aren't really aware of the different uses for different types of olive oil.   Are you aware that most olive oils do not begin to break down until they reach 450 degrees?  However, extra-virgin olive oil loses its healthy properties when you cook with it.  It should only be used for uncooked recipes, ie salads, etc.  So, if you are cooking with extra-virgin olive oil thinking you are getting its health benefits, you are using the wrong oil.

True "extra-virgin olive oil" comes from an unheated processing method.  Fresh oils are always richer in antioxidants and other beneficial substances.  As stated once before on this blog, if you aren't going to use it soon, buy it in small containers.

Always buy your olive oil in an opaque container not a clear one.  Light degrades the oil.

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CLEANING WOODEN CUTTING BOARDS

Bacteria can grow in the deep knife cuts on wooden cutting boards because wood is porous and nearly impossible to clean.  A quick wipe is not enough to kill the germs on such a board.  To be sure you are getting rid of all the germs, soak wooden cutting boards in 1 tablespoon of bleach per gallon of water for at least 2 minutes.  Wash the board with hot soapy water following the soaking.

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FLAVORED YOGURT

Beware when eating flavored yogurts.  Many flavored yogurts do not deserve yogurts healthy reputation.  Be sure to read the nutritional label.  The  following is copied from the nutrition label on a popular brand of flavored yogurt:

• Potassium - 220 mg That is less than half the potassium you would get in a small banana.
• Protein - 5 g (By switching to plain Greek yogurt you can more than double the amount.)
• Calcium - 15% of daily recommended allowance (A good dose of this bone boosting mineral.)
• vitamin D - 15% of daily recommended allowance (A good dose of this cancer-fighting vitamin.)
• Faux or Pureered Fruit - not a significant amount of vitamin C
• Sugar - (4 oz container) Contains sugar equal to 7 packets of sugar

To keep your flavored yogurt on the "healthy" list, buy unflavored yogurt and add your own fresh fruit.

Note: The following picture is not the brand analyzed in this post.  This picture is for reference only!

HOW TO STORE HONEY

Honey is the one food that lasts forever. Keep your honey stored in an air-tight jar at room temperature and enjoy anytime. Most grocery store honey is clover honey, but many stores carry a variety. Honey with a paler color has a delicate flavor.

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BENEFITS OF COLORFUL FRUITS & VEGETABLES PART III

This is the third and last post regarding the benefits of adding colorful fruits and vegetables to your diet.  Again, remember this is only a partial list of colorful fruits and veggies and some of the unexpected benefits you can get from them.

• PURPLE - Beets get their color from betalain which helps to flush toxins from the body.  No need for harsh "cleansing" routines, just add a serving of beets to your diet every week.
• Purple cabbage (often referred to as red cabbage) has 6 times the vitamin C and more antioxidants per 100 grams that does green cabbage.

• BLUE - Blueberries are often referred to as the ultimate brain food since they defend against dementia and Alzheimer's.  Studies have also shown that persons who eat 2 cups of blueberries per week have a 25% less likely chance of developing Parkinson's disease.

• WHITE - Yes, there are white foods other than processed bread and pasta!  Garlic is known for its sulfur compounds that convert to a gas that lowers blood pressure.  Garlic also reduces the risk of blood clots by stopping platelets from becoming too sticky!
• Cauliflower which contains both vitamin K and omega-3s is known to defend against chronic inflammation and to lower one's risk of both cancer and heart disease when eaten on a regular basis.

• BLACK - Blackberries contain salicylate, a natural pain reliever.  They also soothe stomach cramps and ward off atherosclerosis.
• Raisins and other foods containing the mineral boron may provide some of the same benefits as estrogen therapy for women in menopause.

I'll just imagine you have found a few benefits in some fruits and vegetables that you had never known existed or had even considered.  Amazing how God created foods to take care of our bodies when used correctly!

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BENEFITS OF COLORFUL FRUITS AND VEGETABLES PART II

Yesterday's post was about some of the benefits of eating colorful fruits and vegetables.  Today we will continue by discussing orange and green fruits and vegetables.  Remember these lists are partial but give you the idea of how color in your diet is beneficial.

• Orange - Carrots are one of the best foods for heart health.  Scientists have found that people who eat at least one serving of carrots a day are 60% less likely to have a heart attack!  Remember if you are diabetic, cooked carrots are higher in sugar than raw carrots.
• Sweet Potatoes are excellent sources of vitamin A.  One baked sweet potato provides 262% of your RDA of vitamin A.  One of the benefits of vitamin A is to keep your skin looking young by forming new cells.
• Cantaloupe gives your immune system a big boost.  One cup of cantaloupe has 113% of the RDA of vitamin C.  Vitamin C fuels infection-attacking while blood cells.
• Green - Broccoli is known for its' healthy benefits.  But did you know that compounds in broccoli reduce redness and inflammation from UV rays by 37%?
• Limes cancer-fighting properties remain in the bloodstream up to 24 hours after consumption!
• Spinach is packed with vitamin K.  One cup of spinach has 1,000% of the RDA for vitamin K.  Vitamin K is a nutrient that bonds calcium to bones and slows cell breakdown.

If you aren't including color in your diet on a daily basis, you are missing some vital vitamins and minerals!

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BENEFITS OF COLORFUL FRUITS AND VEGETABLES

There is more to colorful fruits and vegetables than just making your plate look pretty!  Karen Ansel, a registered dietitian and spokesperson for the American Dietetic Association, states that you get a better mix of nutrients by eating produce in a variety of shades thanks to the unique combination of vitamins, antioxidants, and natural chemicals behind the bright colors.  Research proves these colorful inducing compounds help to ward off disease, slow the aging process, and boost overall general health.  A few examples of some of these benefits are listed below:

Reds - a handful of cherries, fresh or dried, eaten an hour before bedtime can increase your level of melatonin helping you to fall asleep quicker and rest better.

• The lycopene in tomatoes gives them their red shade and guards against cancer.  Cooking increases the lycopene in tomatoes.
• Red bell peppers are full of lutein, a compound that can reduce the risk of macular degeneration and improve vision. Red bell peppers are very high in vitamin C. Higher than citrus fruits.
• Yellows - Corn, and this is probably a surprise, is rich in beta-cryptoxanthin. People who eat foods rich in beta-cryptoxanthin regularly reduce their risk of lung cancer by 27%.
• Bananas - Rich in potassium, bananas help to stave off cardiovascular disease and also help to regulate blood pressure.
• Pineapple - Just one cup of pineapple gives you 128% of the recommended daily allowance of manganese.  Manganese is an essential nutrient that takes cancer-causing free radicals out of cells.
• Remember this is not a complete list, just a partial list to show how important these colorful fruits and vegetables are to our diets.  Tomorrow's post will discuss other colors.

file photo for reference