What's Your Excuse For Not Eating More Fruits & Vegetables?

By David Butler

Everyone is aware of the fact that fruits and veggies are
excellent for the body, due to their abundance of fiber and
disease-fighting nutrients. Mom said we should eat plenty of
them every day and we knew she was right, but did we pay any
attention?

An unpleasant visual to call up is us driving with one
finger on the steering wheel as we cram greasy French fries
and hamburgers in our mouth while washing it all down with a
chocolate shake. Although, we may not be making that pit
stop every day, we still make bad choices for convenience
like grabbing a bag of chips instead of an apple or banana.
The fruit is just as fast, but so much better for us.

If it's simple you want, why not try some watermelon,
grapes, or a cantaloupe? Fruit only needs a quick wash and
it's ready to snack on. Another example might be veggies
such as carrots or celery soaked in a light dressing.
Research has shown that we don't eat enough of the
low-calorie, wholesome broccoli and Brussels sprouts, and so
we are overweight and disease-prone. Nutritional experts
hope to wake us up to healthy eating and inspire us with
five-a-day campaigns that remind us that we should be eating
at least five servings daily of vegetables and fruits.

In the beginning, five servings per day appears like a lot.
Fruit at breakfast is a practical idea to work in one extra
serving of fruit to start the day. Fruit on cereals,
waffles, or pancakes is another idea. Apples or bananas make
great portable snacks.

Veggies are very easy to get in during the day. It's easy
and smart to have a salad for lunch. When you have lunch or
dinner out, order a sandwich made with lettuce, tomatoes and
sprouts. You can add vegetables to baked goods, or use them
as ingredients in stews and soups, and with sauces for meat.


Do you like peanut butter? Add some celery with it. Kids
especially love this snack. Toss some raisins on top as
well! Cheese and celery make a nice snack too. Sometimes
kids are reluctant to try new fruits and vegetables. But
keep giving them different kinds to try. A lot of well
meaning parents will tell their children that they must
first clean their plate of vegetables before they can even
think about dessert. The problem here is the psychology this
creates. You're basically communicating the idea that
vegetables are something unpleasant to 'get through' so you
can move onto the sweet stuff in live. Think about how
different everyone's health would be if we didn't see our
vegetables in this manner.

Carrots after you finish all of your pudding!? Juice is
another simple way to increase your fruit and vegetable
consumption. The downside of juice is that it lacks fiber.
You don't get that benefit of vegetables and fruits when you
drink them. It also kills your appetite. How many times have
you seen a child drink a large cup of juice and then refuse
to eat, claiming they aren't hungry? Juices also often have
more calories than the fruit they come from.

The benefits to your health of fruits and vegetables are
obvious. Research has shown us that people who consume the
recommended servings of fruits and vegetables a day have
about half the chance of contracting 14 different types of
adult cancers than those who don't. By eating more
fruits and vegetables you can lower the risk of heart
attack, stroke, and adult blindness.

This is information that everybody should know;
nevertheless, we can come up with millions of excuses for
not eating properly. One excuse that people use is that it
costs a lot to eat healthy, and other people say that it
just takes too much time to prepare healthy foods. What
excuse keeps you from eating the way you know you should?


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Not Getting Enough Fruit & Veggies In Your Family's Diet? Try These 10 Tips

We all know by now that we should be eating at least five servings of fruits and vegetables each day. But knowing and doing are two different things, aren’t they? Sometimes it is just not easy to get them all in there. We are constantly tempted to fill up on convenience and junk food. If your family is anything like mine, they’d much rather fill up on a bag of chips or a bowl of rice or pasta instead of trying an apple or a plate of steamed broccoli. So we’ll have to get creative. Here are a few ideas to “sneak” some extra vegetables and fruits in your family’s diet.

1. Start the day with a breakfast smoothie. All you have to do is throw some fruits, low-fat yogurt and ice in a blender. You may also want to add a scoop of protein powder in there for good measure. Just blend for a few seconds and you have the perfect breakfast ready to go. I like to sip mine in a thermal cup on the way to work. To make it even more appealing for your kids, use some frozen yogurt or a scoop of ice cream in the smoothie. They won’t believe that you are letting them have ice cream for breakfast.

2. Dried fruit makes an excellent snack any time of the day. Add some small cartons of raisins to your child’s lunch box, pack some yogurt-covered raisins in your husband’s briefcase and keep some trail mix sitting around for snacking. You can also add dried fruit to oatmeal and cereal in the morning. My family loves banana chips in their breakfast cereal.

3. Add some fruits and vegetables to your family’s sandwiches. You can add some banana, sliced apples or strawberry slices to a peanut butter sandwich. Top a turkey sandwich with lettuce, tomato, cucumber and anything else they will eat. You can even make a sub shop style vegetable sandwich by combining several different vegetables with some mayonnaise and cheese on bread.

4. Have a salad bar at dinner. Set out a variety of chopped vegetables, some cheese and croutons as well as several choices of salad dressing along with the lettuce and let everybody create their own perfect salad.

5. Let them drink their fruits and vegetables. Keep an assortment of fruit and vegetable juices in the fridge and encourage everyone to drink them as a snack. Get creative. You could start “family cocktail hour” by pouring everybody a glass of his or her favorite juice over ice. Add some straws, cocktail umbrellas and sit together to talk about how everybody’s day went.

6. Try this for dessert. Put a small scoop of ice cream or frozen yogurt in a bowl and top it with lots of fresh or frozen fruit.

7. Offer fruits and vegetables as snacks. You can cut apples into slices and top them with peanut butter or cheese. Cube cheese and serve with grapes. Cut up some fresh veggies and serve them with ranch dip. And of course there’s ants on a log. Spread some cream cheese or peanut butter on the inside of a stick of celery and sprinkle raisins on it (wow, fruit and vegetable in one snack).

8. Try some new fruits and vegetables. Pick something exotic to get your family’s curiosity. With a little luck their curiosity will outweigh their initial apprehension to trying something new. You could try artichokes, plantains, papaya, mango, star fruit, or anything else you can find in the produce department of your local store.

9. Make a pot of vegetable soup or a stew that’s heavy on veggies and easy on the meat. Both of these make some great comfort food when the weather gets cold.

10. Start “My Veggie Day”. Each family member gets to pick a vegetable one day of the week. They qualify to pick a vegetable as long as they tried each vegetable the week before, otherwise they loose a turn and Mom gets to pick.

Incorporate a few of these ideas and you will have everyone in your family eating more fruits and vegetables in no time.

Here is another tip:

Now that everyone in the family has gotten a taste for it, make sure you always have plenty of fresh fruits and veggies available and ready to snack on.

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A Simple Method To Lose Weight

There is a lot of money spent on weight loss programs and
products. Some people think many diet companies are not that
interested in you losing weight and keeping it off long
term. Many people see initial results by using various diet
programs, but the results are not sustainable because the
diet is too extreme.

Most of these programs are designed to help you lose weight
fast, which is not healthy and will not be sustainable. Does
this mean that there are no foods that help you lose weight
quickly while maintaining your health?

You can actually do something simple that will help you lose
weight without sacrificing your health or a lot of money.
This is by using what is commonly known as a glycemic index.
If you want to know how fast something you eat will get into
your bloodstream, check the glycemic index. The scale goes
from 0 to 100, with water at 0 and refined white sugar at
100. When the glycemic index of a food is high, the faster
your blood sugar will rise after you eat it. This can have a
devastating effect on your health and your weight.

The reason why this is the case is because the pancreas is
designed to release insulin into your system as a result of
the sugar that resides there. Your pancreas is cranked into
high gear to make insulin when you eat a lot of sugary
foods.

You can get the afternoon slump and feel very sluggish, and
you can also be adding more fat to your body. Does this seem
counter intuitive? The sugar that your body cannot use right
away gets put away for later and is stored as fat.

One way to fix this is to eat foods that are under 50 on the
glycemic index.I would go so far as to max it out at 20.
These could become your newest best friends. You can keep
your insulin levels more stable by eating foods lower on the
glycemic index.

You will have more energy throughout the day and will remain
full between meals. This is the easiest way for you to
lose weight and one of the healthiest ways to take care of
your body.

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Peer Pressure And Healthy Eating - How To Say No

If you are on a diet or simply enjoying a healthy lifestyle, then you probably know that peer pressure to eat foods that are not good for you is a major part of your life. If you are worried about the food that goes into your mouth, don’t worry—there are ways to overcome peer pressure. It simply takes a little know-how to get people off your back!

Parties are a major source of peer pressure, especially with alcohol. However, remember that alcohol contains hundreds of empty calories in just one drink. When you go to a party, people might be pressuring you to have a drink and relax, and it can be difficult to say no when they are constantly trying to convince you. Instead, offer to be the designated driver. This way, people won’t want you to drink and, in fact, they will probably be purchasing you waters and maybe even helping to pay for your gas. It’s a win-win situation for everyone.

Another time when you may feel pressured to eat is at work when the boss orders lunch for everyone at a meeting or when you have to visit a client. Instead of giving in to temptation, simply politely decline the food by letting your boss know in advance or order a meal that is healthy and split the portion in half so you have a meal for tomorrow’s lunch as well.

Baby showers, weddings, birthday parties, and other special events can also wreak havoc on your diet, even if you are good at resisting temptation on your own. When someone hands you a piece of cake and won’t take no for an answer, it can be difficult to know what to say! Here, little white lies might be appropriate. For instance, saying that your stomach was upset earlier in the day will convince a person that you don’t want to eat at the moment or pretending to have a chocolate allergy will get people to allow you to enjoy the party without a hassle surrounding food.

Remember, however, that while refusing bad foods is fine, you should be eating good foods. If you do not, dangerous eating habits and disorders can develop, which will give you, your friends, and your doctor a real reason to worry. It’s ok to say no to peer pressure, but don’t say no to food in general!

Water - Nature's Wonder Drug

It will not be wrong to say that we are made of water
because two-thirds of our body contains water. Blood,
muscles and bones are all made of water. So it is not
surprising that we must keep drinking water to remain alive.
We can remain without food for several days but without
water we feel tired and exhausted within hours. Water is a
wonder drug from nature, whose benefits are many.

Nourishment of the body - Blood is 83% water and muscles are
75% water. Water supplies the essential vitamins and
minerals produced in the digestion process to all the organs
of the body in the form of blood. We can flex our muscles
because they contain water. If they do not get water, they
cry out with a spasm or a cramp. Our brains also need water
to function well. Physicians advise pregnant women to drink
a large quantity of water since the embryo needs it for
growth.

Body's detoxification - Water is very essential to the
proper functioning of the liver and kidneys. These organs
function to clean up the system from waste products and
toxic substances. Water, as urine, mucus and sweat then
effectively transports these substances out of the body. If
water is not sufficient, then these substances form kidney
stones and other complications. Water also helps to maintain
the alkalinity of the digestive system.

Water keeps the skin young - Drinking lots of water
maintains the skin moisture levels, otherwise the skin
becomes dry and flaky. Water also nourishes the skin with
nutrients and keeps it smooth and elastic. It is the not so
closely guarded secret of many women who do not seem to age
with years. Regular water consumption cleans away the
accumulation of fat and helps in maintaining weight.

It is sad to see that many young people resort to coffee and
tea when they are thirsty. Even though they are aware that
caffeine products cause dehydration, they continue to drink
them. This leads to more dehydration. The best solution is
to drink water. If you do not like the plain taste of water,
add some lemon or lime for flavor.

Normal human beings require 8 glasses of water everyday. It
might vary depending on your age, weight and body size, but
not too much. If you engage in athletic activities, your
water requirements will be more than normal. No one has ever
reported sick because of drinking more water. Always carry a
water bottle with you so that you will not drink sodas and
other dehydrating fluids.

Celebrity Diets - Good Or Bad?

Everyone wonders how all those Hollywood celebrities diet
and maintain their weight. Sometimes they do look good for
the camera. However there are many times they look sickly
and ill. No matter how they brand their name. Starvation is
starvation, no matter what face you put on it.

There are always stories of celebrity weight loss in the
newspapers and in magazines. Celebrities also come up with
fictional diets to explain how they shifted the weight,
whereas in reality they just starved themselves, not only of
food but of the essential foods and fluids necessary for the
body to properly function.

Sure, losing a great amount of weight in short periods of
time may be somewhat the norm for some who are overly obese,
since they are carrying large amounts of stored fat along
with them. However, for those who are just a few pounds
overweight, losing 40 pounds in a month is terribly
unhealthy. It can lead to more serious problems for some
individuals. The first thing to know about successful
dieting is that it does take time. All those extra pounds
will not disappear overnight or even within just a few days.
Our bodies fluctuate daily.

Without a maintenance diet program, to keep your weight
stabilized after a large weight loss, you will put the
weight back on. Dieting involves self-discipline and
willpower in addition to knowing what foods to eat and when.
Many of the celebrity diets are actually starvation type
diets that are not healthy or worth risking other side
effects.

Hollywood diet juice is an example of a celebrity diet
program and this diet means you only drink juice. You do
not eat or drink anything else. This is a type of starvation
and is an incredibly boring diet. Once you stop drinking the
juice and star eating again all the weight you lost will come
back. It makes no sense to drink a juice and then stop drinking
it and return to being overweight.

Just like many of the popular diets in Hollywood, when your
body considers that you are actually starving yourself to
death, it will rebel. It rebels by putting a stop to the
process of losing that extra weight, just to keep you alive!
A long term alternative is called for when dieting properly.
The Hollywood hottest diets are no long term answer to
weight loss and maintaining your target weight.

The biggest secret of the best celebrity diets is that these
celebrities do not really have a secret when it comes to
dieting. They are just normal people just like the rest of
us. Only we do not have all the extra individuals working
for us to make us look so appealing. Celebrities hire others
to help them lose weight or get some kind of kick back for
advertising a particular product, which includes any number
of quick weight loss programs.

The best celebrity diets are the same ones a normal person
uses, that takes self-discipline and willpower, and sticking
with a balanced meal plan, and proper portions.

AND YET ANOTHER 8 WAYS TO GET YOUR 5 A DAY

1. Start your day with a healthier sundae, by layering your
muesli or high-fiber cereal with plain low-fat yogurt,
slices of fresh fruit, and a sprinkling of nuts drizzled
with honey - delicious!

2. Thread strawberries, grapes, and cubes of Kiwi fruit,
watermelon, and paw-paw onto skewers, and serve as tropical
poolside kebabs.

3. Banana wheels on top of wholewheat toast? Try it. Its too
good a treat to be enjoyed by five-year-olds alone.

4. Broaden your horizons. Try a fruit or vegetable you have
never tried before, or try an old favorite prepared in a new
and interesting way. For instance, if you are fond of
steamed asparagus, why not try asparagus raw, with just a
little balsamic vinegar and lemon zest on hand?

5. Turn an ordinary sandwich into a culinary masterpiece by
adding layers of fresh or grilled veggies to your chosen
filling.

6. Peel and slice a paw-paw into petals, and serve with a
zesty squeeze of lemon for a breakfast treat.

7. Pop some seedless grapes into the freezer overnight.
Serve as little bites of chilled dessert, or plop into a
tall glass of water for an icy touch of flavor.

8. For a Protein-packed anytime snack, spread a little
peanut butter along the inside of a celery stick. Paste a
line of raisins or dried cranberries on top, and crunch to
your heart's content.

There you have it. Now you have no excuse for not getting
your 5 a day! Replace any fruit or veg not available or not
to your liking with any alternative of your choice. Enjoy!

ANOTHER 8 WAYS TO GET YOUR 5 A DAY

1. Spread low-fat chunky cottage cheese onto granary bread,
and top up with cherry tomato, thinly sliced cucumber,
grated carrot and sprouts for a filling snack.

2. Take the top off a leathery looking granadilla (that's
how you will know its ripe) and spoon out the seeds with a
slurp.If you don't mind waiting a little longer for your
fix, sprinkle the seeds over plain low-fat yogurt instead.

3. Introduce a few leaves of fresh mint to a bowl of
watermelon cubes, for an irresistible appetizer or summary
salad.

4. Make a well stocked fruit bowl the welcoming centerpiece
of your home. Top it up with the colorful bounty of the
season, and encourage family and friends to treat it as a
help-yourself snack bar, rather than an ornamental
arrangement.

5. Half-moon slices of Granny Smith apple, served on a bed
of celery stalks and leaves, with a topping of chopped
walnuts. Yes, its a Waldorf salad, but something's missing:
the mayonnaise. That's because all you need is a dash of
lemon juice or olive oil to enjoy this crispier, crunchier,
healthier version of the famous dish.

6. Spicy rice tastes even nicer when you mix it up with
choppings of cold pineapple and cuts of mango.

7. Haul out the cookie cutters, call in the tikes,and spend
some quality time crafting pretty vegetable carvings.

8. Toast a pita bread, fill it up with veggies - grated
cabbage, red onion rings, peppers, cherry tomatoes,
cucumbers - and voila, you've got a quick and healthy salad
in your pocket.