ULTRA PROCESSED FOODS

If you want to improve your diet, one of the easiest ways is to become your own chef. I read an article that said homemade soups not only taste better, but they are also much better for you. Learn to cook for yourself and your family, if you aren't already doing so. Use as many fresh fruits and vegetables as you can. If fresh aren't available, use frozen. Learn to eliminate as many ultra processed foods as you can. A study in Systematic Reviews suggests that for every 10% reduction in your intake of ultra processed foods, you may lower your risk of dying from any cause by 10%. Yes, we will all die sometime, but it is important to live a healthy life as long as you can.

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CRANBERRIES TO FIRE UP EXHAUSTED NERVE CELLS

According to researchers at the University of Cincinnati, cranberries are packed with anthocyanins, nerve- energizing compounds. They suggest enjoying this tangy fruit daily whether in juice form or sauce form to feel 33% more upbeat and energized. These same anthocyanin compounds are also found in blueberries. As we head into the holiday season, you may want to enjoy some cranberries every day.

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APPLES AND ENERGY

Fall and apples just seem to go together. Fall and the holidays make us think of apple pie, cider, caramel apples and more. Maybe we should add energy to that list. Apples contain malic acid, a compound French investigators say helps muscle cells convert food into adenosine triphosphate, or ATP, the energy enzyme that boosts focus, stamina and can-do spirit by 34%. So, enjoy this fall fruit in all the treats you love, but remember an apple in is an excellent treat on its own. It doesn't have to be dressed up to be good.

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BANANA TEA FOR BLOATING

This information caught my attention because I had never heard of banana tea, have you? The more I read about this, the more I realized we are definitely coming into the time of year where this information might come in handy. Fall and Winter are seasons where we do a lot of snacking. Whether it is in front of the TV watching sports, attending seasonal parties, etc, we are often snacking on salty snacks. Think popcorn, pretzels, etc. If you wake up the next morning bloated, especially in the belly area, you may want to try Banana Tea. Below is the information for making this remedy.

1 unpeeled organic banana, I would wash this thing well

3 cups water

Cut the ends off the banana and discard (do not peel the banana)

Place the water and banana in a pan and bring to a boil. Boil for 15 minutes. Stain 1 cup of the liquid in a cup and sip.

Research shows the potassium counteracts the built-up sodium that causes retention, flushing excess fluids to relieve swelling in under an hour.

Well, there you have it, folks. I am so happy I was able to introduce you to this new morning brew. You can let me know how it works!! Actually, banana peel tea is touted in some circles as containing several medicinal benefits other than the bloating mentioned here.

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ONLY 10%

 Last year, according to the CDC, only 10% of Americans met the daily recommendations for fruits and vegetables. Folks, we need to do better. If you followed our recent posts and different colors of fruits and vegetables, you know how important they are to our diet and therefore our health.

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HOW ABOUT ORANGE FRUITS AND VEGETABLES?

Want to keep your eyes healthy? Be sure you have orange fruits and vegetables as part of your diet. Orange produce is high in vitamin A, lutein and zeaxanthin, all nutrients that help keep our eyes healthy. According to Kate Wilson McGowan, RD, "Studies show that lutein and zeaxanthin can delay the progression of eye-related macular degeneration and cataracts." And according to the American Academy of Ophthalmology, vitamin A helps keep our eyes moisturized and lubricated and can help us see better in low-light situations.

When food shopping, add some cantaloupe, carrots, oranges, persimmons, pumpkin, sweet potatoes, winter squash, etc to your cart or basket.

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THINK PINK AND RED FRUITS AND VEGETABLES

Our colors today are pink and red. According to Maggie Moon, a Los Angeles-based registered dietitian and author of The Mind Diet: 2nd Edition red and pink pigments indicate the nutrient lycopene. She continues by saying, "Lycopene protects cells from damage and may help prevent Alzheimer's disease, prostate cancer, and heart disease."

A 2022 review published in the International Journal of Molecular Sciences, consuming a serving of lycopene-rich tomatoes every day is associated with reduced risk of cardiovascular diseases.

When shopping at your favorite grocery store or market, add cherries, red bell peppers, strawberries, tomatoes, watermelon, etc. See the chart below for more ideas.

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'PURPLE PROTECTION' FRUITS AND VEGETABES

This is another in our series about various colorful fruits and vegetables. Today's color is purple. The color purple in fruits and vegetables may be a sign they provide resveratrol, a type of antioxidant that may help the heart. Per a 2021 review in the International Journal of Molecular Sciences, resveratrol may help delay the progression of plaque buildup in the arteries and improve blood pressure.

The anti-inflammatory resveratrol found in prunes, which are dried plums, may also help our bones. "Studies have found that eating about 5 prunes daily is associated with better bone strength among postmenopausal women," stated by Samantha Cassetty, RD.

When shopping at your local grocery store or market, consider adding some prunes, plums, grapes, eggplant, etc to your cart or basket. See even more options on the chart below.

'BLUE BOOST' FRUITS AND VEGETABLES

Today's post is another in how colorful fruits and vegetables can affect our health. So far this week, we have gone over yellow and green fruits and vegetables. Today we will feature blue fruits and vegetables. 

The following is a quote from Maggie Moon, RD. "Blue foods get their rich hues from anthocyanins, which fight free radicals and reduce inflammation. This may have a role in preventing Alzheimer's disease." 

A recent trial involving adults age 65 and older found that consuming wild blueberries daily for six months improved cognition, specifically speed of processing. The results were most impressive for 75- to 80-year-olds. More research in older adults shows supplementing with Concord grape juice and wild blueberry juice may improve cognitive function, too.

When shopping at your local grocery store or market, add some blue corn, Concord grapes, and/or blueberries to your cart or basket.

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HELLO YELLOW FRUITS AND VEGETABLES

Are you eating your fruits and vegetables? It is important that you do. Today's post will feature yellow fruits and vegetables and how important they are to your diet. Fiber is an important nutrient we get from many of the golden-hued fruits and vegetables. Most Americans don't get enough fiber in their diets 

Fiber aids digestion, promotes fullness, controls cholesterol and blood sugar levels. It can also regulate inflammation by its role in supporting a healthy gut microbiome, according to Samantha Cassetty, RD. 

Yellow foods often contain meaningful amounts of vitamin C, too. "Vitamin C is an antioxidant that helps stabilize cells from damage that can lead to numerous diseases, including heart disease, cancer, diabetes, and neurodegenerative diseases," Cassetty says.

 One large yellow pepper has more than three times the amount of vitamin C you need in a day.

Next time you are shopping, add bananas, corn, pineapple, yellow bell peppers, and yellow onions to your cart or basket. At least add a couple of those. Your body will thank you for feeding it some yellow fruits and/or veggies. 

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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.

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LIMEQUATS (LIME + KUMQUAT)

Limequats have been around since 1909 when they were hybridized in Florida. They are high in potassium which is known to help lower blood pressure. Investigators at UCLA assert that potassium calms the entire nervous system to prevent blood-pressure surges when life gets hectic. Limequats also contain vitamin A and vitamin C, calcium and fiber. All are heart-protecting nutrients.

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ANTI-COLORECTAL CANCER LIFESTYLE

Studies have shown that up to 40% of all colorectal cancers could be eliminated by the following changes in our diets.  As one who has been faced with this cancer and has lost a relative to it, let me tell you that you want to do everything you can to possibly prevent it!  These are simple changes and I believe it would behoove each of us to make these changes.

• Eat less red meat.  (Not eliminate, reduce).  During digestion red and processed meats form carcinogenic chemicals.  The colorectal cancer risk was 22% higher among people who ate 5 oz of red and processed meat a day compared to those who ate less than 1 oz a day.  This statistic comes from a 2011 meta-analysis combining results of 21 studies.  
• Eat more vegetables, fruits, and fiber.  A recent study using data from the U.S. Polyp Prevention Trial looked at the impact of diet on 1,900 people with a history of precancerous polyps.  Those who met goals for cutting fat and consumed at least 18 grams of fiber and 3 1/2 servings of fruit and vegetables per 1,000 calories daily were 35% less likely to develop new polyps during the study.

Note:  To be continued tomorrow.

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A BENEFIT OF PINEBERRIES

You may be asking yourself, "What are pineberries?".  Pineberries are a hybrid, coming from two types of strawberries. Pineberries look like strawberries, but they are white with red seeds. While they look like strawberries, they taste more like pineapple. Some say they also get a hint of pear in the taste, according to nutritionist Libby Mills, RDN. They are known to reduce harmful inflammation, as they contain phenolic acids and flavonoids, including gallic acid, quercetin and kaempferol.

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MORE HEALTH BENEFITS OF GRAPEFRUIT

I love grapefruit, even though I can't enjoy them like I used to, as they counteract one of my medications.

There are several posts on this blog about grapefruit, if you are interested in knowing more. We know they contain 100% of our daily need of vitamin C which boosts our immune systems and helps fight off those nasty colds. But how about this? Did you know grapefruit can help sharpen focus because it is rich in beta-carotene, which promotes eye health and protects against inflammation?

Gut problems? Did you know grapefruit is a good source of fiber which helps you feel full longer? It also stimulates healthy gut bacteria.

Is it time for you to enjoy some grapefruit?

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STRAWBERRIES AND VITAMIN C

Did you know that just a half cup of strawberries provides 40% of the daily requirement of vitamin C?  Vitamin C helps our bodies in many ways a few of which are: boosting the immune system, helps to maintain strong bones, strong teeth and cartilage.  What a tasty way to provide your body with an essential need.  Now that is good medicine!

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REASONS TO EAT CANTALOUPE

Studies at Kansas State University showed that a carcinogen in cigarette smoke depletes Vitamin A, which may lead to emphysema and lung inflammation.  Not only is cantaloupe a rich source of vitamin A which can help make up for this deficiency for anyone exposed to second-hand smoke, it is also an anti-inflammatory.  The American Cancer Society also suggests eating melons to protect against colorectal cancer and other cancers.  The best part?  Cantaloupe tastes great.

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PRODUCE FOR FIBROMYALGIA PAIN

I have lived with chronic pain most of my life.  I have several auto-immune diseases that cause this pain.  This started when I was in high school and has stayed with me all these years.  I have a prescription for pain medication that I do take occasionally but have found a lot of pain can be controlled by other measures.  Some types of exercise, ibuprofen, analgesic rubs, massage, etc all work well.  Another thing is diet.  While there is little scientific proof that diet can control pain, I believe it can.  I would suggest to anyone dealing with pain, especially fibromyalgia sufferers of which I am one, that they eat as many fruits and vegetables as possible.  Personally, I do not care much for meat so that is an easy one for me.  If you are a carnivore, start to gradually replace a little of the meat you eat on a daily basis with some fruit and vegetables.  I am not talking about eating a steak that weighs a few ounces less and adding a few more French fries.  I am talking about real fruits and veggies!  Eat them raw when possible and cooking lightly by steaming or cooking just until tender.

Did you know that oxidative stress which is a cell-damaging process that takes place in the body- is usually higher in the bodies of people with fibromyalgia (a disease whose major indicator is pain) therefore it is thought to be a major contributor in the development of the illness.  Fruits and vegetables are loaded with antioxidants therefore doesn't it seem like a good idea to increase the fruits and vegetables in your diet if you suffer from fibromyalgia?  Give it a try and see what results you get.  And remember, food does not work like drugs.  You cannot expect results the same day you make a dietary change.  It can take weeks, even months, but it can be worth it to feel better!

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FreshRx.org

Yesterday I mentioned Dr. Marshall Stone so today I would like to tell you what he is doing in his community. Many of his patients couldn't afford fresh fruits and vegetables, so he teamed up with a nutritionist who had bought a farm to grow nutritious, organic vegetables for her own family. Together, and with a team of volunteers, they are providing bags of fresh vegetables to some of his patients. Blessings to Dr. Stone for working to make a big difference in his patients' lives and his community. Check out FreshRx.org if you would like to learn more about this program.

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I LOVE THIS QUOTE FROM A PEDIATRIC SURGEON

Marshall Stone, M.D., a pediatric surgeon in Florida believes that fresh food can be powerful medicine, and he is doing something about it. He is working in his community to see that families get fresh fruit and veggies. I love his quote, "I may be a surgeon, but I also love helping others learn that sometimes food can be the best medicine."

By the way, I agree with Dr. Stone. I suggest you eat as much fresh food and vegetables as possible.

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