Eating Healthy

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Living Green

     Spinach offers four ingredients good for your eyes! It's packed with vitamin C, beta carotene and large amounts of lutein - which is good for the eyes! The calcium is good for your bones and the fiber good for your heart! Spinach even helps keep your cholesterol a little lower!  Try these easy spinach patties or toss a bunch in your next salad!

     Blueberries are bursting with nutrition and flavor while being very low in calories! Packed with antioxidant phytonutrients, blueberries neutralize free radical damage to the cells and tissues that can lead to cataracts, glaucoma, varicose veins, hemorrhoids, peptic ulcers, heart disease and even cancer. Anthocyanins, the blue-red pigments found in blueberries, improve the integrity of support structures in the veins and entire vascular system. Try some blueberries with yogurt, pancakes, or in this tasty coffee-cake!

     When the weather's cold, a big pot of soup simmering on the stove warms the heart as well as the hearth. Adding some whole grain barley to the pot will improve your health and enhance the flavor of you're favorite soups and stews! In addition to its robust flavor, barley is a great source of fiber and selenium, and a good source of phosphorus, copper and manganese.

     Walnuts are a delicious way to add extra nutrition to any salad or as a delicious snack! This delicious nut is an excellent source of omega-3 essential fatty acids, a special type of protective fat the body cannot manufacture. Walnuts' concentration of omega-3s (a quarter-cup provides 90.8% of the daily value for these essential fats) has many potential health benefits ranging from cardiovascular protection, to the promotion of better brain health.

     Sweet potatoes are an excellent source of vitamin A. They are also a very good source of vitamin C and manganese. In addition, sweet potatoes are a good source of copper, dietary fiber, vitamin B6, potassium and iron. For an easy treat try some baked sweet potato with a dash of cinnamon! Here's another great sweet potatoe recipe!

     Lentils are an excellent source of folate. They are a very good source of dietary fiber and manganese and a good source of iron, protein, phosphorus, copper, thiamin and potassium. Toss some in your next batch of homemade soup or stew! Or try this easy and delicious lentils casserole.

     Cranberries are an excellent source of vitamin C, a very good source of dietary fiber, and a good source of manganese and vitamin K. Add some dried cranberries to your next salad. And keep some heart healthy cranberry juice on hand.  Cranberry juice is widely touted to help  prevent or get rid of bladder infections. And many a Mom knows the value of cranberry juice when the little ones are facing challenges in the bathroom!

     Try a handful of cranberries in your next salad or have a warm, delicious serving of apple-cranberry crisp!

   
    An Apple a Day helps keep the Doctor away! Apples improve the bowels. Pectin is a good source of dietary fiber. While it is also found in citrus fruits, plums, and other fruits, apples have the highest concentration of them all. Pectin works to increase the stool's volume and resistance of fluids. Pectin is helpful in treating constipation, diarrhea, and generally improving the health of the bowels.

    Studies have also found that apple pectin reduces the incidence of colon tumors, and that has been demonstrated to reduce the risk of colon cancer.

     Apples lower cholesterol. Apple pectin helps draw cholesterol out of the system. Not only that, but the antioxidant found in apples inhibits the LDL cholesterol from even accumulating in the body's bloodstream. When it comes to lowering one's cholesterol, apples offer nutritional benefits that are too good to pass up! Try some of these delicious Maple Apple Bars!

     Apples can reduce your risk of some cancers. Apples do not stop at merely preventing colon cancer. The high amounts of quercetin, other flavonoids, and phytochemicals found in apples deliver potent antioxidants and inhibit free radicals.

    Phytochemicals come from the bright colors in the fruits and berries we enjoy as part of healthy eating habit. These phytochemicals may help ward off or prevent cancer. Enjoying your favorite apple can help prevent cancer of the prostate, lungs, and other parts of the body.

     Make healthy eating a habit! Enjoy a wide variety of natural foods - including plenty of fruits and vegetables. Try to include the following in your diet:

• At least one serving of a vitamin A-rich fruit or vegetable a day.
• At least one serving of a vitamin C-rich fruit or vegetable a day.
• At least one serving of a high-fiber fruit or vegetable a day.
• Enjoy Cold Water Fish - like Salmon - three times a week.
  
• Several servings of cruciferous vegetables a week. In addition to their excellent antioxidants studies suggest that these vegetables may offer additional protection against some forms of  cancer. Try some broccoli and pasta!  Or Broccoli n rice!
  

    Eat more fruits and vegetables as part of your daily diet and watch your health improve! The quickest way to lose weight is making exercise and healthy eating part of your daily lifestyle. Dieting is Easier When You Love the Food. Delicious meals shipped to your door. It's a proven strategy that works!