Color Your Way To Daily Health

It’s important that we eat plenty of different fruits and vegetables every day. 

Diets rich in fruits and vegetables may reduce the risk of cancer and other chronic diseases.

 Fruits and vegetables provide essential vitamins and minerals, fiber, and other substances that are important for good health.

 Most fruits and vegetables are naturally low in fat and calories and are filling. 

You’ve probably heard about the 5 A Day for Better Health program.  It provides easy ways to add more fruits and vegetables into your daily eating patterns. 

It’s vital that we eat a wide variety of colorful orange/yellow, red, green, white, and blue/purple vegetables and fruit every day. 

By eating vegetables and fruit from each color group, you will benefit from the essential vitamins, minerals, and fiber that each color group has to offer alone and in combination.

There’s several different yet simple ways to start incorporating vegetables and fruit into your familiar and favorite meals. 

You can begin your day with 100 percent fruit or vegetable juice, slice bananas or strawberries on top of your cereal, or have a salad with lunch and an apple for an afternoon snack. 

Include a vegetable with dinner and you already have about 5 cups of fruits and vegetables. You may even try adding a piece of fruit for a snack or an extra vegetable at dinner. 

Don’t be afraid to try something new to increase your vegetable and fruit intake. 

There are so many choices when selecting fruits and vegetables. Kiwifruit, asparagus, and mango may become your new favorite.

 Keep things fresh and interesting by combining fruits and vegetables of different flavors and colors, like red grapes with pineapple chunks, or cucumbers and red peppers. 

Get in the habit of keeping fruits and vegetables visible and easily accessible – you’ll tend to eat them more. 

Store cut and cleaned produce at eye-level in the refrigerator, or keep a big colorful bowl of fruit on the table.

Prevention Is Worth A Pound Of Cure

It seems like everywhere you look, there’s a new pill or medicine that will ‘instantly cure’ your sickness, disease or health issue.   

And while taking a pill to cure what ails you might be convenient and simple, maybe it’s really time to sit down and take a good, long look at what you’re feeding your body, or as it might be, not feeding your body.   

Are you truly giving your body the nutrients it needs to take care of itself?  Most of us find when we take a look at what we’ve been eating that the choices we’ve been making in the name of convenience, simplicity, or saving time have actually been detrimental to our overall health – body, mind and spirit.  
 
Our modern day diet largely consists of excessive consumption of starch, sugar, fried and fatty foods. As a result, diseases such as hypertension, diabetes, obesity, Alzheimer’s and some cancers are becoming more and more common. 

Healthy foods and good nutrition can not only help keep you fit, but treat disease as well. You may not even have to go to a health food store. You can purchase them right at your grocery store, or make a trip to your local farmer’s market. 

And if you focus on basing a healthy, well-balanced diet on the 14 “Super foods,” the detrimental effects of these diseases can be slowed, stopped or even reversed.  

And when you nourish your body physically with these nutrient-dense foods, your mental capacities increase, and your spiritual wellness is enhanced as well.   

In addition, since your spiritual health is optimal, it will shine through to the outside, and people will notice you’re happy, calm, and that your stress levels have decreased dramatically. 

So look for ways to cut the junk out of your daily eating and replace it with members of the Super foods group.  Your body, mind and spirit will all be healthier as a direct result.

Super Foods That Fight Depression

We’ve all had the blues once in while.  But when they happen on a more frequent basis, it becomes cause for concern. But there are ways to adjust your diet to help stabilize your mood.

It’s imperative to eat meals at regular intervals in order to keep your serotonin levels in check, a chemical in the brain that has a calming effect.  Good nutrition is your best defense for managing depression.

Carbohydrates are linked to serotonin production and lack of carbohydrates may cause changes in your mood. Here are more food ideas to help you combat depression and kick those blues.

Rich in omega-3 fatty acids, salmon and mackerel are always a great choice for dinner.  Omega-3 fatty acids also help prevent heart disease and stroke and may help prevent some cancers. 

Plus, salmon contains selenium, an important antioxidant mineral. Be sure to choose wild salmon at the grocery store or local fish market, since it contains more omegas than farmed, or Atlantic, salmon.

A recent study indicated that people who suffer from depression also have lower levels of the antioxidant vitamin E. 

 So, though oil is high in fat and should be consumed in strict moderation, canola oil is rich in vitamin E. It’s a healthier alternative for sautéing foods and vegetables.

Dark green vegetables like spinach and peas are high in folate, a key player in the production of serotonin.  They’re also an excellent source of vitamin C and fiber. Fresh is always the best option, as canned versions tend to have lower nutritional value. 

Legumes are also high in folate and protein and low in fat, and are an excellent option for those who are vegetarian or meat-restricted diets. 

Chickpeas are rich in fiber, iron, and vitamin E. For a simple snack, combine a can of drained and rinsed chickpeas with some minced garlic, fresh lemon juice, and olive or canola oil in your blender or food processor. 

Add salt, pepper and other spices as you wish. The resulting hummus makes a healthy and hearty vegetable dip.

Chicken and turkey are both rich in vitamin B6, which plays a role in serotonin production in the body. They are both a good source of selenium and other vitamins and minerals, too.

And please, if you’ve been dealing with the symptoms of depression for a while, please contact your doctor to discuss available treatment options and medication that may be available to you.