For healthy eating, swallow a rainbow - KNDO/KNDU Tri-Cities, Yakima, WA |

I came across this great article on healthy eating this morning  For Healthy Eating, Swallow a Rainbow, and wanted to share it with you. As it turns out the author of the article, Patty James, has a book as well.

I liked the way she broke out the various properties the veggies have that our bodies need to be healthy.

Enjoy.

Life is a journey, enjoy the trip!
Mary E. Robbins
Robbins Run Ranch


By Patty James

Why is it important to eat lots of different colored fruits and vegetables? Because each colored vegetable and fruit has unique properties and there is strong evidence of interactions between the colors that are beneficial to your health. Eating by the Rainbow is vitally important to your well-being.
Here are the colors:
Red foods contain lycopene that helps rid the body of damaging free radicals and protects against prostate cancer, as well as heart and lung disease. The red foods are loaded with antioxidants thought to protect against heart disease by preventing blood clots, and may also delay the aging of cells in the body.

• Tomatoes
• Beets
• Radishes
• Red cabbage
• Cherries
• Cranberries
• Pink grapefruit
• Red grapes
• Red peppers
• Pomegranates
• Red potatoes
• Watermelon
• Raspberries
• Red apples
• Rhubarb
• Strawberries

Orange and Yellow foods contain alpha carotene, which protects against cancer, but also contain beta-carotene, which the body converts to vitamin A, protecting the skin against free-radical damage. Beta-carotene is also good for night vision.

• Yams and sweet potatoes
• Carrots
• Yellow apples
• Apricots
• Butternut squash
• Cantaloupe
• Carrots
• Grapefruit
• Lemons
• Mangoes
• Nectarines
• Oranges and Tangerines
• Papayas
• Peaches
• Pears
• Yellow peppers
• Persimmons
• Pineapple
• Pumpkin
• Yellow summer or winter squash
• Sweet corn
• Yellow tomatoes

Green foods contain the chemicals that help ward off cancer by inhibiting carcinogens. Chlorophyll is the component that makes plants green, and it is purifying in the body. Many green foods also contain calcium and minerals.

• Kale, spinach, and other leafy greens
• Green apples
• Artichokes
• Sea vegetables
• Asparagus
• Avocados
• Green beans
• Broccoli
• Brussels sprouts
• Green cabbage
• Cucumbers
• Green grapes
• Kiwi
• Lettuce
• Limes
• Green onions
• Peas
• Zucchini

Blue, Indigo, and Violet foods contain the compound anthocyanins that not only give food their color but also have been shown to reduce the risk of high blood pressure and increasing heart health.

• Blueberries
• Blackberries
• Purple grapes
• Figs
• Raisins
• Plums, fresh and dried
• Eggplant

White foods, though not part of the color of the rainbow, contain properties that have anti-tumor qualities, such as allicin in onions as well as other health-improving antioxidants such as the flavanoids. The white foods, like bananas and potatoes, contain potassium as well.

• Bananas
• Onions
• Cauliflower
• Garlic
• Ginger
• Jicama
• Mushrooms
• Potatoes
• Parsnips
• Turnips

So how do you incorporate these fruits and vegetables into your daily eating habits?
Here are some sample menus to get you started:
Breakfast:

• An orange. Sauté 1/2 red pepper, ½ onion, 2 shitake mushrooms, and 2 cloves garlic. Add 3 cups leafy greens (spinach leaves are fine) and 3 eggs. Cook until eggs are done and serve.
• Strawberries. Oatmeal made with cubed butternut squash or pureed pumpkin, topped with raw walnut pieces and raw pumpkin seeds.

Lunch:

• Turkey sandwich on whole grain bread with sprouts, lettuce, tomato slices, avocado, and grated carrots. Serve with a 2-cup salad made with romaine lettuce and raw cauliflower, broccoli, and garbanzo beans.
• Spinach salad topped with black olives, cherry tomatoes, cucumbers, green onions, and cauliflower. Add beans or chicken if you like. Toss with fresh lemon juice and either olive oil or flax oil or a combination of the two. Sprinkle fresh parsley, chopped, on top.

Dinner:

• Grilled fish or chicken breast or black beans and brown rice (protein). Coleslaw made with green and red cabbage with red onions and grated carrots. Baked yam.
• Pasta primavera made with spinach fettuccini, sautéed red peppers, onions, garlic, zucchini, carrots, and whatever else is in season.

Snack:

• 1 cup blueberries and cantaloupe
• Jicama slices with salsa and celery with hummus or peanut or almond butter
• Pineapple chunks and banana slices
• Raw veggies with your favorite dip. Hummus is a good choice.
• Tangerine slices with herb tea

Remember that you need 5–9 cups of vegetables and fruits a day for good health. Make sure at least half of your veggies are raw. Don't forget that juicing can incorporate many colored fruits and veggies easily and may be a good choice for those who may not be able to chew raw fruits and veggies.
Patty James is a Certified Natural Chef with a Master's degree in Holistic Nutrition and was founder and director of the Patty James Cooking School and Nutrition Center, the first certified organic cooking school and nutrition center in the country. She created the Patty James Health Guide, a guide to life-long healthy eating and lifestyle. Patty is a frequent guest speaker in public and private schools around the US, the Clinton Foundation in New York, as well as to health practitioners and organizations. Patty runs Shine the Light on America's Kids, an organization whose mission is to shine the light on all aspects of kids' health in America. She is the author of More Vegetables, Please! Website: PattyJames.com and ShineTheLightOnKids.org




For healthy eating, swallow a rainbow - KNDO/KNDU Tri-Cities, Yakima, WA |

21 Simple Ways to Be Healthy

 I woke up in the middle of the night, and since I was up decided to sort through some email.  I came across the following article... enjoy...

Want Healthy Habits? 21 Ways to Get There - 21 Simple Ways to Be Healthy- Beliefnet.com

Want Healthy Habits? 21 Ways to Get There

By Holly Lebowitz Rossi

What does "healthy" mean to you? Perhaps it means freedom from illness, or the best possible performance of your body. Or health might be a state of mind, something that fits into the category of "I know it when I see it." Regardless of your health goals, these tips can help you feel better—starting right now.

Eat

Eat well, eat often--4-6 small meals a day to optimize your metabolism and keep your body energized and in balance. Don't deny yourself treats, but make sure that the majority of your food choices are high in nutrients, fiber, "good fats," and lean protein. Local, in-season, and organic when possible? All the better.

Sleep 

A recent scientific study showed that people who slept fewer than 7 hours each night were three times as likely to catch colds as those who slept 8 hours nightly. So tuck in and get your zzs!

Love 

Falling in love feels great, we all know that. Love triggers the release of all manner of feel-good brain chemicals that bathe our bodies in happiness and well-being... even protection from illness. But that's not the only reason love—be it romantic or platonic--is a health-giving thing. When you choose to love, you experience what pianist Arthur Rubinstein famously said "Love life, and life will love you back."

Talk 

Sometimes you feel bad because something's on your mind, skulking around and sabotaging your well-being, inside and out. Talking to a trusted friend or therapist can help you sort out what's really going on inside—and map out steps to make it better.

Laugh 

Did you ever think of laughter as an ab-toning exercise? Well, it is! Plus, it's a blood-oxygenator, endorphin-releaser, and general body relaxer. Ha HA!

Move 

So many of us spend most of our time sitting—on the couch, at our desks, in the car. But the human body was meant to move, stretch, expand, and engage. So take a walk, jump in a pool, skip rope, or just lift your arms toward the sky and see how high you can reach.

Breathe 

Drawing breath is the most fundamental thing we do to stay alive. But it can be so much more than a survival technique. Try taking ten long, mindful breaths, feeling clean oxygen come smoothly into your body, CO2 and toxicity gently flowing out. Don't you feel better already?

Give 

 

Studies have shown that volunteering can help alleviate depression and may even contribute to longevity. So help clean up a local park or volunteer at a nursing home, and know that you can feel great about what you've given, but also what you've received.

Learn 

Take the time to educate yourself about health challenges that you face in your life. Seek out trustworthy resources, hit the library and the Internet, and above all, don't be afraid to ask your doctor to be your educator.

Change 

The principle of "cross-training" is embraced by athletes who know that changing things up keeps our bodies primed, flexible, and in top form. Try cross-training your life by bringing healthy variety into your diet, fitness, work, and social habits.

Plan 

Is there any more comforting feeling than waking up with a cold and realizing you don't have to drag yourself to the store for tea, lozenges, and decongestants? Set your home up for healing by planning ahead, keeping supplies fresh... and doctors' numbers easily accessible.

Drink 

 

Water, that is. Imbibe 8-12 glasses (8 ounces each, please!) of clear, hydrating fluid to keep your system functioning at its best—and toxins moving toward the exits.

Play 

 

Remember when you were a kid and your mom called you in to dinner? You were so engrossed in playing, you couldn't believe it was already dark outside! Play takes many forms, from a romp around the yard with the dog to doing a jigsaw puzzle to (gulp!) attempting a cartwheel. Play today to feel healthy and alive—make the word of the day "fun!"

Create 

Do you want to feel better? Make something. Maybe it's a knit scarf, maybe it's a beaded mosaic. Maybe it's a sandcastle or a container garden. Doing creative activities not only engages your brain on an above-the-everyday plane, it is believed to contribute to better heart health and even longevity.

Walk 

"Me thinks the moment my legs begin to move, my thoughts begin to flow," said Henry David Thoreau. So put one foot in front of the other and take a walk through a park, in the woods, on the beach, or around the block, and see what flows.

Sing 

Singing requires deep breathing, and deep breathing oxygenates your blood and makes your body happy. So tra-la-la yourself to good health!

Rest

A rest is not the same as a nap or a night's sleep, but it is a crucial aspect of good overall health. Schedule "time-out" time each day—make an appointment in your calendar if necessary!—to unplug and vege out with a magazine, a meditation CD, or just the blessed sounds of silence.

Think

When health challenges present themselves, think before you act. Research your treatment options, talk to trusted professionals and friends, and take a step back to assess a situation in the larger context of your life and health.

Dance

"Stifling an urge to dance is bad for your health," said Adabella Radici, "It rusts the spirit and the hips!" So whether you're in a club, in your bedroom, or even in the bathroom at work, put on an iPod or radio and move, sway, bounce—in other words, dance and feel your body open up.

Cry

"Let it out," we whisper to ourselves or loved ones when tears start to flow. And we mean that both emotionally and physically—tears have antiviral and antibacterial properties, as well as health-giving lubricating effect on our eyes.

Connect

Simple human connection, whether online, over the phone, or even in the doctor's office waiting room, can be a restorative tonic, not to mention protection against the isolation and anxiety that can come when we struggle with health conditions.

Click here to find support from other Beliefnet members.

 

 

Holly Lebowitz Rossi is the former Health editor  for Beliefnet.  See more of her work at her website and at the blog she co-authored, Fresh Living.

*******

Do I have something to add? Perhaps just a thought or two.  Not that anything is missing from this delightful article.

It is so easy to be consumed my the minutia of our daily lives that we actually forget to live.  Look around, you see it everywhere; especially during this time of the year.  Steaming full on into the Holiday Season.

Live your life, take a breath and celebrate your very existence...

Life is a journey, it's up to you whether it's pleasure or a drudge...
Mary E. Robbins
Robbins Run Ranch:
307.788.0202