How to Have a Heart Attack: Keep Eating the Western Diet

A multi-national study just published in Circulation: Journal of the American Heart Association concludes about 30 percent of heart attack risk comes from one thing - diet.

Is it your family history? Your age? Just plain bad luck?

No. Instead, according to the research, the cause is something people in 52 countries are doing to themselves -- eating the so-called typical Western diet loaded with fried foods, meat and salty junk food snacks.

However, the scientists found that when people's diets included a high intake of fruits and vegetables -- he same eating strategy natural health advocates have been urging for decades -- heart attack risk plummeted.

"The objective of this study was to understand the modifiable risk factors of heart attacks at a global level," Salim Yusuf, D.Phil., the study's senior author, said in a statement to the media.

The study also looked at the unique dietary pattern the scientists dubbed "Oriental" that contains a lot of soy and salt laden sauces. They found the "Oriental" diet did not raise the risk of heart attack but didn't lower it, either. In fact, it was only the eating style the research team labeled the "Prudent" diet -- the one loaded with fruits and veggies -- that dramatically decreased heart attack risk.

Dr. Yusuf's team used data from the INTERHEART study and analyzed 5,761 heart attack cases and compared them to 10,646 controls who had no known heart disease. A dietary risk score questionnaire was used to interview and document the eating habits of the heart attack patients. "A simple dietary score, which included both good and bad foods with the higher score indicating a worse diet, showed that 30 percent of the risk of heart disease in a population could be related to poor diet," Romania Iqbal, Ph.D., Dr. Yusuf's co-researcher, explained in a press statement.

After adjusting for known cardiovascular risk factors, the scientists found:
• People who consumed more fruits and vegetables had a 30 percent lower risk of heart attack compared to people who ate few or no fruits and vegetables.
• People who ate a typical Western diet, no matter what part of the world they lived in, had a 35 percent greater risk of having a heart attack compared to people who consumed little or no fried foods and meat.

This shows an unhealthy dietary intake marked by meat, fried and salty foods and not enough fruits and vegetables accounts for nearly one-third of the world population's attributable risk for heart attack, Dr. Yusuf, Director of the Population Health Research Institute at Hamilton Health Sciences in Ontario, Canada,explained in a prepared statement.

Bottom line: Imagine the billions of dollars drug companies would make off of a medication that could slash the risk of heart attack by almost a third. Instead of waiting for such a "miracle drug", mindful eating of micronutrient, vitamin, mineral, fiber rich and delicious fruits and vegetables makes more sense – and following this style of healthy eating can help reduce the risk of a host of other diseases too, from diabetes to cancer.
by: Sherry Baker, Health Sciences Editor

Read More......

Purple GMO Tomato Inferior to Nature's Offerings

In what appears to be an attempt at softening the public`s attitude toward genetically-modified organisms (GMOs), British scientists have engineered a purple tomato, rich in antioxidants, by splicing certain genes from the snapdragon flower with those of a tomato in order to create a "super tomato" that they say may fight cancer. Cancer-prone mice that lacked the p53 gene, also called the "genome guardian", were fed the altered tomatoes in a scientific study and were shown to live an average of 40 days longer than other p53-deficient mice on a standard diet. But do these findings tell the whole story?

Of the hundreds of worldwide sources that reported these findings, some honestly side-noted that natural tomatoes already have cancer-fighting properties, also mentioning that natural, unmodified fruits such as blackberries, blueberries, currants, and a host of other dark red and dark purple fruits already contain high levels of cancer-fighting anthocyanins. Others were not so forthright, shrouding nature in inferiority as this "franken-fruit" was hoisted to miracle status.

The study is clear and limited in its findings that this new fruit has been shown to lengthen the life-span of a group of cancer-prone mice as opposed to other cancer-prone mice not fed the fruit. The study did not investigate the long-term safety of genetically-modified foods, especially in human beings, and it was not tested alongside natural alternatives. It merely "discovered" what many health-minded people already know – that high levels of antioxidants are vital to maintaining health and preventing cancer cells from forming in the body. Yet reports of the study`s findings vary in exotic verbiage, describing the find as everything from a new treatment to help keep cancer "at bay", to celebrating it as a new possible cure for cancer. Still others glowingly endorsed it as a unique new form of cancer prevention, which was not part of the study at all. Why all the hype when we already have a myriad of cancer-fighting fruits and vegetables?

One writer begins her report on this study by declaring,

"Now that we have tried and failed to win the cancer war, it`s time to change our strategy. A new study suggests that eating a new genetically modified tomato may help prevent many types of cancer."

This same writer later contradicts herself by mentioning that natural fruits and vegetables with high levels of anthocyanins also provide protection against cancer (even though the cancer war has already been lost, according to the author), but states that it takes many more servings of these natural fruits and vegetables to achieve the same effective benefits of this genetically-modified tomato. But is this actually true? On what basis is she making this claim?

While it is true that the typical Western diet is deficient in nutritional foods, including antioxidant-rich fruits and vegetables, the conclusions drawn from this study by both the scientists who performed it and most of the journalists reporting on it are ultimately ill-informed and deceptive, favoring this engineered "fruit" that even the scientists themselves wouldn`t eat over natural fruits and vegetables that are readily available and far superior to anything that man creates in a lab.

The range of varying conclusions about this study all have the same incorrect common denominator, asserting that this new genetically-engineered tomato is a breakthrough in cancer prevention and treatment unlike anything currently available. Even those reports that admit the cancer-fighting properties of natural fruits and vegetables make the claim that this genetically-modified version has superior potency and effectiveness, discounting the comprehensive effectiveness of anything else in its natural, unadulterated form. These assumptions are clearly misguided and dangerous.

Interestingly, no mentions were made in any of the articles about natural, organic purple heirloom tomatoes that already exist, have high levels of anthocyanincs, and are perfectly safe and nutritious for both humans and mice.

Credit is due to the many reporters who did at least admit the cancer-fighting properties of fruits and vegetables in general, considering the FDA doesn`t even believe that food and nutrients play a role in health promotion and disease prevention. Yet all natural mentions were positioned as inferior in order to paint the picture that this new, genetically-modified tomato has unique cancer-fighting properties superior to its natural counterparts, a blatant lie. The presumptive belief that only man-made products are effective in the treatment, prevention, and cure of disease is a misconception that runs deep in conventional, nutritionally-illiterate thinking. In this case, writers around the world are reinforcing this lie while not-so-subtly plugging the "benefits" of GMOs to the public.

Speaking in regards to the supposed "positive effect" of the genetically-engineered purple tomato in the experiment, Cathie Martin, a plant biologist, said in a news release, "It is enormously encouraging to believe that by changing diet, or specific components in the diet, you can improve health in animals and possibly humans." Much like the altered tomato, this is hardly a breakthrough discovery; there are plenty of natural foods that will prevent, treat, and cure cancer without having to undergo dangerous genetic surgery.

In conclusion, there was absolutely no reason to fund and conduct the research, creation, and experimentation of a genetically-modified "super tomato" when we already have the real thing. Genetically-modified foods of any kind are dangerous, untested, and shouldn`t be touched with a ten foot pole. Thanks, but no thanks.
by: Ethan Huff, citizen journalist

Read More......

The Importance of Antioxidants in Fruits and Vegetables

Fall has arrived and with the crisp weather comes a cornucopia of delightful fruits and vegetables that not only taste great but are excellent health boosters, as well! Fruits and vegetables are packed with powerful antioxidants that can lower your risk of heart disease, cancer, diabetes-related damage and even slow down the body's natural aging process. So grab an apple and read on…

What exactly are antioxidants and why do we need them? Antioxidants are nature's way of fighting off potentially dangerous molecules in the body. Such molecules come in the form of synthetic chemicals such as pesticides, plastics, and chlorine byproducts and are called free radicals. Free radicals are unstable molecules that essentially feed off of otherwise healthy molecules in order to survive.

Every day tens of thousands of free radicals are generated within the body, causing cell damage that can lead to chronic and degenerative diseases if left unchecked.

The body sometimes creates its own free radicals in order to destroy viruses or bacteria. To balance out these unruly molecules, the body also creates antioxidants, which have the sole purpose of neutralizing free radicals. The body is only designed to create a certain amount of antioxidants on its own however, and as we are faced with an ever-growing number of environmental toxins, the body is less capable of fighting off the unwanted harmful invaders.

Fruits and vegetables provide the body with an added source of antioxidants that is needed to properly wage war against free radicals. Without the necessary intake of healthy fruits and vegetables, free radicals can spread and eventually lead to stroke, heart attack, arthritis, vision problems, Parkinson's disease, Alzheimer's disease and various types of cancer.

The benefits of getting your daily dose of fruits and vegetables are numerous! The antioxidant, Vitamin E, is wonderful for your heart. Vitamin E has the ability to essentially "mop up" the LDL ("bad") cholesterol in your arteries, allowing for the necessary elasticity and blood pressure levels to keep your heart pumping safely. Cholesterol, if left untreated, builds up as plaque on the inside walls of the arteries, impeding blood flow LDL and forcing the heart to work overtime to continue functioning. Eventually, plaque buildup can become so severe that it can create a blockage in the artery, leading to heart attack or stroke. By getting enough Vitamin E in your diet you can give your body the necessary antioxidants to prevent your LDL cholesterol levels from getting out of control.

Antioxidants can protect you against diabetes related damage. Free radicals thrive in the altered metabolic states of diabetics. But with the necessary antioxidants that fruits and vegetables can provide, free radicals can be neutralized, protecting your kidneys, blood vessels, eyes and heart from harmful damage.

Free radicals cause cancer cells to grow. Many studies have linked cancer, including those of the stomach, prostate, colon, breast, bladder, esophagus and pancreas, to free radicals. Eating your fruits and vegetables may not prevent cancer altogether, but can give your body the fighting chance that it needs. Antioxidants can neutralize cancer cells before they develop into a mass. A recent study at Harvard University found that men who ate the most tomato based foods (rich in antioxidants) had a 35% lower risk of developing prostate cancer than those who ate the least amount of tomato based foods.

Antioxidants slow the effects of aging! Free radicals damage the cells within our body that are vital to a youthful appearance and good health. Eating fruits and vegetables can slow down the loss of muscle elasticity that leads to wrinkles, boost your immunity making you less susceptible to illness, and put the breaks on memory failure, as free radicals injure the brain cells necessary for retaining information. Antioxidants are available in supplement form but are the most powerful when found in whole foods. The best practice is to combine a "greens" supplement (containing vitamins, minerals and antioxidants found in produce) with the recommended 5 to 9 servings of fruits and vegetables each day. Leafy vegetables, like spinach and collard greens, and orange colored fruits and vegetables such as mangos, oranges, cantaloupe, sweet potatoes and carrots are all excellent sources of the antioxidant beta-carotene. Fruits and vegetables containing lycopene, such as tomatoes, watermelon, guava, papaya, apricots and pink grapefruit, are also packed with antioxidants.

It is important that when you are purchasing fruits and vegetables for yourself and your family that you shop in the organic section. The produce available in most stores no longer contains the level of nutrients that it did 100 years ago. Because of pesticides and the diminished mineral levels in soils used today, eating non-organic produce will not provide you with the antioxidants (or vitamins and minerals) that your body needs. On average, organic produce contains nearly 30% more nutrients than non-organic and is grown without using harsh chemicals that can lead to further free radical exposure. Autumn is a great time to start a new healthy habit that your family will love, and eating 5 to 9 servings a day of scrumptious organic fruits and vegetables really can keep the doctor away.
(by: Leigh Erin Connealy, M.D., citizen journalist)

Read More......

Fruits and Vegetables Regulate the Cell Cycle to Prevent Cancer

We lost our common sense for awhile and fell in love with a disease establishment that claimed science was on its side. Apparently we are now coming to earth again in a new age where science and sense meet. Scientists are now explaining the finer points of the truth Hippocrates was trying to tell us -- nature has provided us with all the tools we need to stay healthy. An example of this type of research is a study published in the January, 2008 edition of Frontiers in Bioscience that deals with the importance of regulation of the cell cycle in prevention of cancer.

What is the cell cycle?

The growth and maintenance of plants, animals and humans is the result of an ordered series of events which constitute the cell cycle. During this cycle, chromosomes are duplicated and one copy of each duplicated chromosome is transferred from the mother cell to the daughter cell. Proper regulation of this cycle is essential for the normal development of multi-cellular organisms. If control of this cycle is lost for any reason, cancer or other degenerative diseases may be the result.

Successful cell replication depends on two critical processes: the replication of DNA, and mitosis -- the nuclear division of the daughter cell from the mother cell. The master controllers of these processes are protein kinases that regulate the proteins involved in this DNA replication and mitosis.

The research

For this study, scientists reviewed the sequence of events that regulate cell cycle progression with an eye towards the check points and mechanisms that cells employ to insure DNA stability during this cell cycle even in the face of genotoxic stress.

They noted that key transitions in the cell cycle are regulated by the activities of the various protein kinase complexes composed of cyclin and cyclin-dependent kinase (CDK) molecules. These cyclins are CDK binding partners which are required for kinase activity and are intimately linked to the cell cycle stage. CDK activity can be controlled by other mechanisms, such as the addition of a phosphate group, resulting in deregulation of the cell cycle. This is the process that leads to cancer.

Although diets rich in fruits and vegetables are increasingly being recommended for the prevention of cancer, their active ingredients and mechanisms of action have not been well understood. This research presents evidence that dietary agents identified from fruits and vegetables can act to modulate the effects of deregulated cell cycle checkpoints. It is through this mechanism that cancer may be prevented by dietary choice.

Compounds from fruits and vegetables that appeared particularly noteworthy were apigenin (celery, parsley), curcumin (turmeric), epigallocatechin-3-gallate (green tea), resveratrol (red grapes, peanuts and berries), genistein (soybeans), and silymarin (milk thistle).

Read More......

Study Suggests Fruits and Vegetables May Improve Bone Health

A recent study which was published in the Journal of Clinical Endocrinology and Metabolism has suggested that increasing the alkalinity of one`s diet via eating more fruits and vegetables could improve bone health by reducing the excretion of calcium from the body.

About Bone Health

When it comes to improving bone health, the nutrient which first springs to most minds is calcium. And many people would have the erroneous impression that milk is the best source of calcium for the body, and thus is very necessary for strong bones. Those who are a little more aware of the workings of nutrition would also be aware of the important role which vitamin D plays in the body`s ability to absorb calcium.

But there is one more very important variable which is not always discussed or harped upon - the acid-alkali balance in the body. In the said study, conducted by researchers from Tufts University and Northeastern University, both in Boston, it has been revealed that a diet containing a lot of protein and cereal grain causes excess acid in the body, and this may in turn increase calcium excretion.

"When it comes to dietary concerns regarding bone health, calcium and vitamin D have received the most attention, but there is increasing evidence that the acid / base balance of the diet is also important," said Bess Dawson-Hughes, the leader of the study.

About Bone Loss

As a person ages, his or her body becomes less able to eliminate the acid produced during metabolic processes. As the levels of acid in the body rise, the body has to find a way to neutralize this imbalance. Something has to give, and the body then carries out a process called bone resorption, whereby bones are broken done and minerals like calcium, phosphates and alkaline salts are released into the blood. As would be expected, such a process weakens the bones and raises the likelihood of fractures occurring.

With populations in developed areas rapidly aging, increasingly sedentary lifestyles further causing bone loss, and obesity epidemics raising the amount of stress placed on already fragile bones, diseases and degenerative conditions of the joints and bones are ballooning in their numbers.

How Fruits and Vegetables May Help - Details and Findings of Study

The said Boston study involved 171 men and women aged 50 and above who were randomly assigned potassium bicarbonate, sodium bicarbonate or potassium chloride supplements, or a placebo, for a period of 3 months. It was found that those subjects who consumed the bicarbonate supplements experienced significant reductions in calcium excretion, which suggests a reduction in bone resorption.

"When fruits and vegetables are metabolized they add bicarbonate, an alkaline compound, to the body. Our study found that bicarbonate had a favorable effect on bone resorption and calcium excretion. This suggests that increasing the alkali content of the diet may attenuate bone loss in healthy older adults," said Dr Dawson-Hughes.

Personal Changes to Improve Bone Health

So, what can an individual do to reduce his or her risk of bone loss? Two suggestions which the research team put forth were the use of supplements and food fortification. "Achieving alkali-producing diets would require drastic changes in food choices and be challenging in older people who tend to have long-established dietary patterns. Should it be shown to be beneficial, an alternative approach may be to administer bicarbonate in supplement form or to lower the acid-producing capacity of selected foods through alkali fortification," they wrote.

Fruits and vegetables, generally speaking, are alkalizing. On the other hand, animal flesh and food products, soda beverages as well as most junk and processed foods are highly acidifying. Based on the acid-alkali theory of bone health, if one can turn toward a fully or largely vegetarian diet containing mainly fresh and raw organic produce, then one would already be on an alkalizing and healing diet.

But if that is too drastic, then the least one could do is to increase intake of the said alkalizing foods, while drastically cutting down on the other group. These steps would not only be beneficial for bone strength, but for many other aspects of health, too.
(by: Reuben Chow, citizen journalist)

Read More......

Fruits and Vegetables Modulate the Cell Cycle to Prevent Cancer

It's amazing that more than 2000 years ago we realized many universal truths, and we did it without the scientific method. One person who really knew what he was talking about was Hippocrates, who said "Let food be thy medicine and medicine be thy food".

We lost our common sense for awhile and fell in love with a disease establishment that claimed science was on its side. Apparently we are now coming to earth again in a new age where science and sense meet. Scientists are now explaining the finer points of the truth Hippocrates was trying to tell us -- nature has provided us with all the tools we need to stay healthy. One example of this type of research is a study published in the January, 2008 edition of Frontiers in Bioscience that deals with the importance of regulation of the cell cycle in prevention of cancer.

What is the cell cycle?

The growth and maintenance of plants, animals and humans is the result of an ordered series of events which constitute the cell cycle. During this cycle, chromosomes are duplicated and one copy of each duplicated chromosome is transferred from the mother cell to the daughter cell. Proper regulation of this cycle is essential for the normal development of multi-cellular organisms. If control of this cycle is lost for any reason, cancer or other degenerative diseases may be the result.

Successful cell replication depends on two critical processes: the replication of DNA, and mitosis -- the nuclear division of the daughter cell from the mother cell. The master controllers of these processes are protein kinases that regulate the proteins involved in this DNA replication and mitosis.

The research

For this study, scientists reviewed the sequence of events that regulate cell cycle progression with an eye towards the check points and mechanisms that cells employ to insure DNA stability during this cell cycle even in the face of genotoxic stress.

They noted that key transitions in the cell cycle are regulated by the activities of the various protein kinase complexes composed of cyclin and cyclin-dependent kinase (CDK) molecules. These cyclins are CDK binding partners which are required for kinase activity and are intimately linked to the cell cycle stage. CDK activity can be controlled by other mechanisms, such as the addition of a phosphate group, resulting in deregulation of the cell cycle. This is the process that leads to cancer.

Although diets rich in fruits and vegetables are increasingly being recommended for the prevention of cancer, their active ingredients and mechanisms of action have not been well understood. This research presents evidence that dietary agents identified from fruits and vegetables can act to modulate the effects of deregulated cell cycle checkpoints. It is through this mechanism that cancer may be prevented by dietary choice.

Compounds from fruits and vegetables that appeared particularly noteworthy were apigenin (celery, parsley), curcumin (turmeric), epigallocatechin-3-gallate (green tea), resveratrol (red grapes, peanuts and berries), genistein (soybeans), and silymarin (milk thistle).
by: Barbara Minton, Natural Health Editor

Read More......

Fruits are Loaded with Nutrients

It’s hard to beat fruits. They provide an abundance of nutrients, including vitamins, minerals, essential oils, antioxidants, fiber, and anti-inflammatory substances. Many are alkaline-forming, so they help counteract the strongly acidic Western diet that eats away at our bones. High levels of potassium in fruit balance high salt diets to help prevent high blood pressure. They also help manage blood sugar, regulate bowel function, and strengthen blood vessels, bones, nails, teeth, skin and hair. Humans could not survive long without healthy fruit.


Antioxidant content may be the most compelling reason for loading up on these wonderful foods. Oxidative stress from eating, illness or injury, produces excess free radicals that damage cells and tissues. Skipping antioxidants, over time, may ultimately lead to heart disease, cancer, allergies, and other inflammatory diseases. However, not all fruits are created equal. Fruits like blueberries, raspberries, strawberries, cherries, grapefruit and fresh cranberry have the best antioxidant content, followed by apples, peaches, pears, plums, oranges and dates. The exotic juices of pomegranate, mangosteen, acái and goji berry are also unbeatable for antioxidant protection. Whole fruit is best, but juices are acceptable, especially if not concentrated and no sugar is added. Unfortunately, people are attracted to the super sweet juices and fruits like bananas, grapes and orange juice. Yet, even these are superior to most of the sweetened junk that we feed our kids.

Choosing organic fruit is another important consideration, especially for children, who are more susceptible to the dangers of pesticides and other toxins. Organic fruit has also been shown to contain more antioxidants, vitamins, and minerals than conventional fruits. It may cost more, but the cost to health from eating inferior fruit is much greater.


Fruits are best eaten on an empty stomach. Indigestion is on the rise in the U.S., and one reason is from eating fruits with other foods. Fruits pass quickly though the stomach and are rapidly digested in the intestines. If fruit is eaten with other foods, it is kept waiting in the stomach, where it may ferment and produce gases and harmful compounds. Digestive processes are also disrupted and the fruit’s nutritive value is compromised. Therefore, it is best to eat fruit as a snack in between meals, especially about 30 minutes before a meal to get the best antioxidant boost. Scientists at the Agricultural Research Service, investigating the effects of antioxidants on after-meal oxidative stress, found that grapes, kiwi and wild blueberries were high performers when it came to raising blood levels of important antioxidants. As a general rule, fruit should not be eaten at the end of a meal. However, most people do not have digestive problems with berries after eating. So, if you insist on dessert after a meal, go with berries.


Our early ancestors would not recognize the fruits available in today’s supermarkets. Scientists in the last century have selectively bred fruits to have a long shelf life, few seeds, less fiber and a powerfully sweet taste. Wild fruits are typically less sweet, and much richer in micronutrients than cultivated fruits, particularly in minerals (e.g., copper, iron, calcium) and the vitamins C, E, K, beta-carotene and folic acid. The vitamin C intake of our fruit-eating ape cousins is estimated to be 2-6 grams, compared about 60 mg for humans (one hundred times less!). Wild fruits are also much richer in the millions of “background” nutrients essential to good human health, such as bioflavonoids, terpenes, phenols, carotenes, and many more. For much more information regarding the good foods our ancestors ate, pick up the book “Deadly Harvest” by Dr. Geoff Bond.


The biggest problem with modern fruits has as much to do with what is present in them as what is absent. Starchy and processed fruits are loaded with sugar. Fruits rich in sugar can aggravate pre-existing ailments, such as diabetes, allergies, cancer, and other inflammatory conditions. Dried fruits are nearly as bad, since the sugar is concentrated, and the drying process destroys many of the micronutrients. Frozen fruit retains much of its antioxidant content, but canned fruit should be (garbage) canned.


Vitamins, minerals and antioxidants can also be obtained through dietary supplements. Obviously, fruits and vegetables provide a greater wealth of nutrients than do supplements, but getting these nutrients in the diet somehow is the most important consideration. Even gummy bear antioxidants are better for kids than no fruit at all. Plus, antioxidant supplements can provide higher quantities of vitamins C, E, zinc, selenium, vitamin A and many plant flavonoids than fruits and vegetables. The content of these nutrients in fruits varies from farm to farm and year to year. And, with the deterioration of our soil, less and less of these nutrients are found in food. Fortunately, many essential antioxidants can be found in a high quality multivitamin, which every man, woman and child should be taking daily.


If you're not interested in the chemistry of all the wonderful things found in fruits and vegetables, just shop for color. The colorful pigments in blueberries, raspberries oranges, pomegranate, purple tomatoes, etc., are chemicals that protect them from the sun. These pigments are antioxidant rich and protect people in the same way they do plants.


So, if you have a little boy or girl at home with a diarrhea problem, or an inflamed bun, the last thing you want to do is stop all fruits (as an ignorant physician recently recommended to a friend). Certainly stop the sugary juices, but not the whole fruit, especially organic, non-starchy varieties. Switch to water, perhaps with a little pomegranate juice for flavor and antioxidant punch. Make your own fresh fruit sauces or smoothies, or find a good organic brand of baby food that contains these antioxidants. Good food means good health. So, when it comes to food, we must take health into our own hands.

(by: Dr. Phil Domenico)
Reference: Bond G. Deadly Harvest. 2007. Square One Publishers, Garden City Park, NY.

Read More......

Easy Ways to Get Your Five Per Day

We have repeatedly heard how we should eat more fruits and vegetables for optimum health and to reduce the risk of cancer, cardiovascular problems, diabetes, and obesity. Unfortunately although it sounds simple, research data shows the majority of people simply do not consume enough fruits and vegetables. Instead they continue to eat only two servings of fruits and vegetables per day even though they should consume a minimum of five. Hopefully this article will inspire you with numerous ways to include more fruits and vegetables into your pattern of eating every day.

First, positive belief goes a long way. Begin your day optimistic, thinking about how you can include fruits and vegetables in your eating habits. Develop a positive expectation this is easy to do because canned, dried, fresh, frozen, juiced, and liquidized fruits and vegetables all count towards the minimum goal of five.

Starting with breakfast, add in bell peppers, mushrooms, salsa, and/or spinach into eggs for an omelet or to be wrapped up in pita bread or a tortilla. Happily top off your bagel with your favorite berries or a slice of tomato. Don't forget to consume fruit like apples, applesauce, grapefruit, oranges, and/or juice. Complement your cereal, granola, pancakes, toast, waffles, or yogurt with bananas, blueberries, or strawberries.

Next, instead of single servings, eagerly think of combinations of two different vegetables to serve for lunch and dinner. Are you content with peas and carrots, or corn and beans? Remember to complete your sandwich with cucumber, lettuce, onion, and/or tomatoes. Enthusiastically replace white potatoes with nutritious sweet potatoes. Make sure to keep bags of your favorite frozen fruits and vegetables, which can be heated or thawed in minutes.

Instead of snacking on chips or pretzels throughout the day reach for nutritious raw vegetables. Balance your nutritional regime with baby carrots, cauliflower, celery, cucumber spears, or red pepper strips dipped in hummus or salad dressing for satisfying crunchy alternatives. Munch on grapes or raisins for a change. Consider a banana or fruit snack. Nibbling on dried fruits like apricots, cherries, cranberries, dates, and figs, will complement any day.

Make sure you keep fruits and vegetables visible and easily accessible. When you open your refrigerator door, have a cleaned prepared portions of your most consumed fresh produce at eye-level. Have available on your kitchen countertop or table a bowl of your family's preferred fresh fruit.

Don't neglect leftover vegetables to grow moldy in the back of the refrigerator. Passionately heat them together in a pan to make vegetable soup broth. When you have more time, strategize to use these when you make and freeze casseroles, lasagnas, primavera, soups, and/or stews for use on the days when you are pressed for time.

Banish the thought this can be too time consuming by tossing together several fruits for a fruit platter. To complete your eating habits mix apples, coconut, bananas, blueberries, papaya, pineapple, strawberries, and/or mangos with a little orange juice for a fruit salad. Appreciate how well some fruits freeze. Wash off your fresh bananas, blueberries, grapes, or strawberries, and toss them into a freezer bag or container to be popped into the freezer. To balance your fruit intake, once frozen you can add them to drinks, ice cream, pudding, smoothies, yogurt, or just eat them plain as refreshments.

When dining out at restaurants, start with a salad. Substitute vegetables for the fries, or order stir-fried vegetables. When you go to the buffet, first head for the fresh fruits and vegetables before moving on to other selections.

Last but definitely not least, don't forget to harmonize your nutritional intake with shakes and smoothies. With or without ice, ice cream, yogurt, kefir, banana, blueberries, oranges, papaya, pineapples, strawberries, or more, spiced with or without cinnamon, nutmeg, ginger, mint, or more. Put in some of your frozen fruit for savored tang. Gratefully throw your favorite combination of fruit, juice, spices, or more in a blender, select liquidize, and pour into your favorite glass or mug for a satisfying meal on the go.

In fact in March 2007, the Center for Disease Control (CDC) became so concerned about increasing consumption of fruits and vegetables by all Americans they launched a public private partnership, the National Fruit & Vegetable Program. The partnership maintains Fruit & Veggies – More Matters encouraging us to eat a variety of fruits and vegetables every day. This website is loaded with all types of information and recipes with the goal to incorporate more fruits and vegetables into your daily diet. I particularly enjoy their pictures of what a daily serving of 2 cups of fruit and 3 cups of vegetables actually looks like. The CDC in partnership with Produce for Better Health Foundation (PBH) maintains
www.fruitsandveggiesmorematters.org with the goal of encouraging families to achieve increased daily consumption of fruits and vegetables. They even have an interactive children's area www.foodchamps.org for learning with age appropriate materials, games, and recipes.

Hopefully you are now empowered with the knowledge of the unlimited choices available so you have the freedom to balance your food intake with more fruits and vegetables every day. In summary, when you start your day thinking positive about how you can add fruits and vegetables into your pattern of eating, you will appreciate finding them abundantly available everywhere in your life. Always remember to include a full serving of love, mixed well with joy and laughter in your life.
(by: Debby Bolen, citizen journalist)

Read More......