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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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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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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COMPLEX CARBS TO BOOST YOUR MOOD

Feeling down or depressed? Eat more whole grains, fruits, vegetables, and legumes. Yes, these are carbohydrate foods but they are the complex (or good) carbs. These carbs boost your serotonin levels. Serotonin is a mood-elevating chemical in the brain.

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DID YOU KNOW?

 

SHREDDED CARROTS (WITH A SALAD RECIPE)

Many nutritionists and experts on nutrition and health suggest grating carrots.  They say that when carrots are grated or shredded our bodies are able to get the most therapeutic benefits.  Grating or shredding the carrots breaks down cell walls which enables the body to absorb more beta-carotene.  Beta-carotene is the compound in carrots that is believed to help protect against cancer and some of the effects of aging.

Here is a recipe for a tasty grated carrot salad.
3 cups grated carrots
1 cup canned, crushed pineapple in its own juice (no added sugar)
1 tsp lemon juice
1/4 cup chopped walnuts (a very healthy nut)

Mix the ingredients together in a bowl.  No dressing needed as the pineapple juice works as a dressing.  Let your imagination go wild with the combinations you can come up with.

 

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WHAT ARE CARBS?

We hear so much about carbs, especially if you are diabetic, but do you really know what a carb is?

First of all, carb/s is a shortened term for carbohydrates.  Okay, so, what is a carbohydrate? A carbohydrate, along with protein and fat, is one of the 3 macronutrients supplying our bodies with the calories they need to function.  That's right; our bodies must have calories to function properly.  Simply put, carbohydrate foods are the sugars and starches.  So, fruits, vegetables, grains, potatoes, etc are carb foods.  Many foods, milk for example, contain all 3 of the macronutrients of carbs, fat, and protein.

Diabetics are told to watch their carbs and to avoid refined carbs. When you eat foods high in poor quality carbs, such as refined sugar, bleached white flour, white bread, etc, they can raise your blood sugar.  This may cause your insulin to spike to higher-than-normal levels.  Over time, excessive sugar in the blood can be damaging to the body leading to obesity, diabetes, and cardiovascular disease.  Pictured below are some examples of healthy carbs.

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TOMATOES TO TAME INFLAMMATION

This is a repeat of a post in June. I wanted to get it back here with these foods that fight inflammation, in case you missed it earlier.

According to scientists in the journal Molecules we are 60% less likely to battle aches if our diets are rich in lycopene. Lycopene is the pigment that gives tomatoes their cheery red hue. Lycopene blocks the release of inflammation-triggering enzymes (COX-2 and TMF alpha) inside tissues. Tomatoes when cooked have more lycopene than do fresh tomatoes. That can make pasta sauces and other tomato-based sauces good for us. So, enjoy some lycopene meals when the aches set in.

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CUCUMBERS TO REDUCE STRESS

According to Indonesian investigators, nibbling on refreshing cucumber slices may be what you need for your rattled nerves. In addition, it could trim a few numbers off your blood pressure. One heaping cup a day is recommended. Remember on hot days or when you need to be hydrated, cucumbers are high in water content, too. Why do cucumbers help with stress? The investigators found that these three key minerals in cucumbers, potassium, magnesium and phosphorus, calm jangled nerves and relax tight muscles.

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A COUPLE EASY WAYS TO LIGHTEN UP YOUR DIET

Note: This post was originally written in November of 2021 and basically referred to the new year when many would be concentrating on their weight. Now it is Summer and bathing suit weather, thus many of the same concerns.

It is that time when millions will be thinking about their diet. They will promise themselves they will eat healthier and that they will diet.  Almost everyone reading this has made a promise like that to themselves at some point in time.  And most of those promises didn't last through a month!  Forget the diet, my opinion on that subject is all over this blog.  But eating healthier is so easy, so good for your overall health, and will eliminate the need for dieting.  Over the next few days, I will touch on simple things you can do to lighten up your meals.  I don't believe in complicated, that is just not me.  So let's get started with one of my easy tips that can make a big difference and is sustainable over time.

Switch out all your current dairy products for low-fat ones.  That includes milk, sour cream, yogurt, evaporated milk, even ice cream products.  You will hardly notice the difference in taste and within a few weeks you won't notice it at all.  You do need fat in your diet but going low-fat on dairy will be okay. Eat more fresh fruits and vegetables which are available in your gardens or the Farmers Markets. These are just a couple of easy ways to eat a healthier diet this summer. As always, follow your doctor's advice over mine. People with certain illnesses or health needs especially must follow their doctor's advice.

WE AMERICANS NEED TO DO BETTER AT EATING FRUITS AND VEGETABLES

 According to the latest numbers (from 2019), the percentage of adults in the United States meeting fruit and vegetable recommendations is low. Here's the numbers and they are not good. In 2019, 12.3% of surveyed adults met the guidelines for fruit and 10% for vegetables. 

The 2020-2025 Dietary Guidelines for Americans advise adults should have 1.5-2 cups equivalents of fruits and 2-3 cup equivalents of vegetables daily. It is important to eat a healthy diet to support the immune function and to prevent obesity.

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ANOTHER BENEFIT IN EATING DARK LEAFY GREENS

I know many get tired of hearing about dark leafy greens. Having said that, here I go again on benefits of eating dark leafy greens. According to an article, last year I believe, in The American Journal of Clinical Nutrition, eating dark leafy greens may reduce bowel cancer risk. Researchers say these greens are high in folate, which is crucial for the repair of damaged DNA and to optimize immunity. Both of those factors contribute to a reduced risk of cancer. The researchers suggest 400 mcg, of folate daily. Some foods to eat are spinach, broccoli, kale, etc. Below is a good group of foods to choose from.

HAVE YOU THOUGHT ABOUT FRUITS AND VEGGIES FOR HYDRATION?

As I posted a tomato salad recipe on my diabetic blog this morning, I thought about how helpful tomatoes can be to helping one stay hydrated, especially in the heat of summer. A study in the American Journal of Clinical Nutrition found that two extra servings of fresh produce daily cuts the risk of dehydration. If you have trouble staying hydrated but you don't like or get tired of water, grab a fruit or veggie that has a high-water volume. Fruit and veggies contain gel water, a form of fluid that releases water into the body slowly and steadily to hydrate cells more efficiently than does plain water.

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HEALTHY FRUITS

I recently picked up a health guide in my oncologist's office. While reading through it, I found an interesting article on fruits and our health. I think we all know that all fruit is nutritious, but some fruits are more abundant in vitamins, minerals, fiber and protective compounds than others. The following is a quote from the article, "Filling up on blueberries, oranges, apples, and similar snacks can bolster your immune system and benefit your health in other ways, reducing your risk for heart disease, stroke, and certain cancers. Eating five servings of fruits and veggies a day is even linked to lower mortality rates, per a 2021 Harvard University study."

I plan to use the next few daily posts to go over the 15 healthiest fruits you can eat, ranked by scientists. Can you guess which is number one? You guessed correctly if you said blueberries! Tomorrow's post will go into more detail.

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WEIGHT LOSS AND VEGGIES

This is a weight loss tip that is very easy. One of the easiest weight loss tips is to eat more vegetables! However, there is more to that tip. We are talking raw, steamed, lightly sauteed etc. Drenching in butter, frying in unhealthy oils, etc can ruin the process.

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FOODS YOU CAN EAT UNTIL FULL - PART 2

Previously I posted a list of foods that are "negative calorie foods."  In other words, you use up more calories digesting these foods than they contain.  Remember this though, when you add fats, sugars, etc, you change the calorie count.  However, most of these foods are good without adding anything.  Here are some additions to the previous list:

•  Bananas
• Cabbage
• Cauliflower
• Cherries
• Grapefruit
• Grapes
• Melons
• Oranges
• Spinach

 Add these raw foods to your diet when you try to lose those holiday pounds. Bananas are an example.

TOO MUCH PROCESSED FOOD?

Many experts believe that up to 90% of the money we spend on food is for convenient processed foods. Processed foods are not usually balanced and generally do not contain adequate fiber and other nutrients. They also usually contain preservatives, artificial coloring and flavoring agents, and various other ingredients the body was not designed to deal with.

Natural foods are real food and carry their original life-supporting vitamins, minerals, enzymes, antioxidants and many other phytonutrients that can be lost in processing.

As best you can, it is best to buy fresh foods. While that is not always possible, in general it is better to go for frozen fruits and vegetables than canned, when you cannot purchase fresh or grow your own.

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A COMPLETE MEAL

Do you know what a complete meal consists of?  To have a complete meal you need to have whole grain, fruits and vegetables, lean protein, and some heart-healthy fat. Skipping one whole food group without your doctor's permission is not a good idea. The file picture below shows this about as good as any I have seen.