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 |

When Food Is Foe: Stop the War Against Food

The title to this article is what first caught my eye. Ever since I was a child. Well pre adolescent 11 or 12 years old Food has been my foe. I remember one diet my mother and I both tried. It was a fast for 15 days diet. Yes at age 14 or 15 I did that. I can tell you that after the second day I was no longer hungry. I can also tell you that as soon as I started eating again my body packed on every pound I’d lost plus more. Starving yourself seriously messes up your metabolism.

I remember in college eating a meal and feeling overwhelming guilt afterward. It didn’t seem to matter what It was I ate; I was still overwhelmed with guilt. Food was my enemy. Truth be told I was my own worst enemy.

I remember working out the sub 1000 calorie a day diet plan while I was in college. Yes I lost weight. I also gained it back rapidly plus some.

At that time I saw myself as borderline obese. I was 145 lbs, lifted weights and ran distance. I was never fast; but I could go and just keep on going. My thighs touched and I thought I was beyond fat. When I looked in the mirror I saw this hugely fat woman.

I was not fat. I had a poor body image and no idea what healthy nutrition was. Over the years my dieting and gaining cycle has packed on who knows how many pounds. Gained lost, gained lost, gained some more. All the while torturing myself every time I ate a meal. Get stressed, eat the frig. Starve binge.

I am happy to say my relationship with food has changed. My relationship with myself has changed. I am healthier than I have been in a very long time; Both physically, and mentally. I no longer feel guilty when I eat a good meal. I am learning more and more about quality nutrition, whole foods, etc.

I know there are many many more people out there that have an unhealthy relationship with themselves, and with food. My desire is to help others find peace, happiness, and health within themselves. Food is not your enemy. Food is fuel for your body. Food is not a cure all for emotional issues. Using it as such will pack on the pounds/or totally starve your body down. Either extreme is unhealthy physically, and is an indicator of issues on an emotional, spiritual, and/or mental level. Of course this is only my opinion. It is an opinion born of experience; and a considerable amount of research.

I hope the following article is useful to you; it certainly was to me. Enjoy.

Life is a journey, enjoy the trip.
Mary E. Robbins
Robbins Run Ranch: Loving life in Wild Wonderful Wyoming.
Independent Beachbody Coach: Helping others help themselves.
307.788.0202

On an aside: there were deer tracks in my dog exercise yards this morning… lol… watched a hawk hunting while I was working out taking care of my kennels: beautiful chilly foggy day…with a touch of snow in the air…

Yesterday is gone, tomorrow is never here, live now! Appreciate each moment!




By Nancy Clark, MS RD CSSD
For Active.com

"I should be pencil-thin for all the exercise I do."
"I don’t keep cookies in the house. If they are there, I eat way too many of them."
"I’m afraid if I start eating, I won’t stop…"

Too many athletes are at war with food and their bodies. In their quest to attain the “perfect body” that is leaner, lighter and presumably faster and better, they have developed atypical eating patterns that are far from peaceful. As one client reported, “I'm trying so hard to lose five pounds but I'm getting nowhere. In fact, I'm even gaining weight. I'm “good” at breakfast and lunch, but after I get home from the gym at night, I end up devouring everything in sight. On weekends, my eating is even crazier.” Sound familiar?

The Problem With Dieting

The first three letters of diet are D-I-E. Dieting conjures up feelings of deprivation and denial. Dieting is unsustainable, no fun. Few dieters win the war against hunger. Even 50 percent of people who had gastric bypass surgery regained weight within two years (1).

Why does this happen? Because the body perceives a diet as a famine and strives to protect itself from starving to death by signaling hunger. Hunger leads to the overwhelming urge to binge-eat. Research with healthy, normal-weight men who cut their food intake in half (similar to what many dieting athletes try to do) reports most regained the weight they'd lost—plus 10 percent more—within three months (2). Another study with middle school kids who were followed through high school indicates all efforts to lose weight resulted in disordered eating patterns five years later—but not leaner bodies (3). Dieting tends to create more long-term problems than it solves.

How to Find Peace With Food

Let's take a look at some ways to transform blown diets into appropriate fueling (while you chip away at losing undesired body fat). A first step is to remember food is fuel, not the fattening enemy. Food not only enhances athletic performance but also prevents hunger and out-of-control food binges.

As a human, you are supposed to eat, even if you are overweight. If you restrict your food intake, you also restrict protein, carbs, fats, vitamins, minerals and other bio-active food compounds that contribute to good health and high energy. Your body needs those nutrients.

Calories
Current research suggests a sustainable way to lose undesired body fat is to knock off about 200 calories a day (4), such as 10 ounces of wine, 20 tortilla chips or one roll with butter. By knocking off the calories at the end of the day, you can lose weight when you are sleeping (as opposed to when you are trying to train and function during the day).

Carbs
Bread, bagel, pasta, rice, crackers—all those dreaded carbs—are not fattening. Your body does not readily convert carbs into body fat. Rather, your body preferentially burns carbs to fuel your workouts. If your muscles become carb (glycogen) depleted, you will feel an incessant, niggling hunger that can lead to non-stop snacking. You may believe you are eating because you are just bored, but your muscles are telling you they want carbs to recover and refuel.

Do not try to “stay away from carbs.” Egg whites for breakfast, salad for lunch, and fish with broccoli for dinner leave muscles unfueled and your body unable to train and compete at its best. Oatmeal, whole grain breads, brown rice and sweet potatoes are just a few wholesome suggestions. Enjoy them as the foundation of each sports meal.

Protein
Dieters need to consume a strong protein intake to help protect their muscles. That is, when you restrict calories, you burn not just body fat but also muscle tissue. Enjoy a protein-rich food (in combination with carbs) at each meal and snack.

Protein is satiating; it helps keep you feeling fed and can curb your appetite. Dieters who eat protein (eggs) at breakfast stay full longer than those who eat just carbs (bagel, fruit, granola bar). By eating a enjoying a satiating breakfast, you’ll be less likely to crave sweets and succumb to donuts or candy bars.

Fat
Fat (preferably healthful fat such as in nuts, olive oil, salmon, peanut butter) is an essential part of a sports diet. It's required to absorb vitamins A, D, E and K. A little fat gets stored right within the muscle cells and gets used during long workouts. It enhances endurance. Runners who switched from a low (16 percernt) fat diet to a moderate (30 percent) fat diet improved their performance by 14 percent (5). That's a lot! And, they did not gain body fat.

The mantra “Eat fat, get fat” is false. Overeat calories and you will get fat, particularly if you overeat calories from fatty foods. Excess dietary fat easily converts into body fat.
Vitamins: The less fuel you ingest, the fewer vitamins you consume. Taking a vitamin pill might replace some of those losses, but a pill does not provide other bio-active compounds in foods that protect your good health. Strive to enjoy colorful vegetables and/or fruits at each meal.

By satisfying your hunger with wholesome sports foods at daytime meals, you will ruin your appetite for the evening “junk food” that contributes to fat-gain. You feel better during the day, have better workouts, be in a better mood—and be able to knock off 200+ calories of evening snacks so you can lose weight easily when you are sleeping. Experiment for just one day with front-loading your calories; the benefits will be obvious!

Easier Said Than Done?

While food-binges can simply be the backlash from unrealistic efforts to lose a few pounds, they sometimes also serve the important job of distracting people from thinking about painful relationships and feelings of inadequacy. That is, if you incessantly think about food, you are not thinking about how sad, depressed or lonely you might be feeling. You’d rather focus on losing five pounds, believing weight loss will make you happy. Doubtful.

Instead of trying to find happiness from a number on the scale, the better bet is to appreciate your body for all the good it does. Do not compare your body to others. To compare is to despair. Practice eating mindfully and ask yourself before you eat “Does my body need this fuel?” Eat mechanically, on a time schedule, with even-sized meals that truly satisfy you, so you don't just stop eating because you think you should.

Rather than struggle with food and weight issues on your own, consult with a sports dietitian who can help you create a positive food plan. Use the referral network at SCANdpg.org to find your local RD CSSD (Board Certified Specialist in Sports Dietetics). Life is too short to spend it fighting with food.

Nancy Clark MS, RD counsels casual exercisers and competitive athletes at Healthworks, the premier fitness center in Chestnut Hill, MA (617-383-6100). Her NEW 2008 Nancy Clark's Sports Nutrition Guidebook 4th Edition, and her Food Guide for Marathoners and Cyclist’s Food Guide are available via www.nancyclarkrd.com.

References

1. Magro D, Geloneze B, Delfini R, Pareja B, Callejas F, Pareja J. Long-term weight regain after gastric bypass: a 5-year prospective study. Obes Surg. 2008 Jun;18(6):648-51.

2. Keys A, Brozek J, Henschel A. et al. The Biology of Human Starvation. Vols 1 and 2. Minneapolis:University of Minnesota Press, 1950

3. Neumark-Sztainer D, Wall M, Guo J, Story M, Haines J, Eisenberg M.Obesity, disordered eating, and eating disorders in a longitudinal study of adolescents: how do dieters fare 5 years later? J Am Diet Assoc. 2006 Apr;106(4):559-68.

4. Stroebele N, de Castro J, Stuht J, Catenacci V, Wyatt H, Hill J. A small-changes approach reduces energy intake in free-living humans. J Am Coll Nutr. 2009 Feb;28(1):63-8.

5. Horvath PJ, Eagen CK, Fisher NM, Leddy JJ, Pendergast DR.
The effects of varying dietary fat on performance and metabolism in trained male and female runners. J Am Coll Nutr. 2000 Feb;19(1):52-60.

The Heart-Healthy Pantry: making healthy choices one step at a time

Certainly, reducing the amount of fat, cholesterol and sodium in the foods you eat can help reduce your risk of heart disease. But that’s just part of it. Eating great-tasting foods that promote heart health is just as important — and a whole lot more fun!
Basics of Heart-Healthy Eating

A heart-healthy diet is actually pretty easy to follow. Basically, heart-healthy eating means less fat, less sodium, fewer calories and more fiber. Read the nutrition labels on foods and use the following guidelines:

* Select foods that are low in saturated and trans fats. Focus on lean meat, seafood and dairy products.
* Keep total fat low — between 20% and 35% of your total calories — and get most of the fat in your diet from heart-healthy oils, such as olive oil.
* Foods from plant sources — vegetables, fruits, grains and some oils — do not contain cholesterol. The bulk of your diet should come from these foods.
* Eat foods high in heart-healthy Omega-3 fatty acids, such as salmon, nuts and flaxseed.
* Eat foods low in sodium. That includes most fruits and vegetables, whole grains, low-fat or non-fat dairy products and moderate amounts of lean meat.

The Heart-Healthy Pantry / Refrigerator

Stock up on these foods and you’ll find it much easier to stick to your heart-healthy eating plan:
Heart-Healthy Oils

Instead of saturated fats like butter that are solid at room temperature, use monounsaturated fats, such as olive oil or canola oil; and polyunsaturated fats that come from nuts, seeds and nut oils. Monounsaturated and polyunsaturated fats can help reduce your total blood cholesterol and LDL cholesterol (the “bad” kind). Olive oil and nut oils, such as walnut oil, also provide great flavor.

Grocery list:

* Olive oil
* Nut oils
* Sesame seeds
* Unsalted nuts

Whole Grains

Whole Grains Pastas and breads made with whole grains are high in nutrients that promote heart health and help regulate blood pressure. They’re also high in fiber, and studies show that increasing the amount of fiber in your diet may also reduce heart-disease risk.

Grocery list:

* Oatmeal
* 100% whole-wheat bread
* Brown rice
* Unsalted nuts
* Baked whole-grain crackers
* High-fiber, low-sugar cold cereal
* Barley
* Popcorn
* Wild rice

Fruits and Vegetables

Fruits and vegetables contain fiber and phytochemicals — valuable plant-based nutrients — that may lower cholesterol and blood pressure and reduce the risk of cardiovascular disease. Plan to stock up on a variety of fresh, frozen and canned fruit and veggies. Select low-sodium canned vegetables and canned fruits packed in juice. Keep bowls of fresh fruit such as apples, bananas, pears and oranges on the counter. Stock up on frozen berries and cut up raw veggies for snacks.

Grocery list:

* A variety of fresh, frozen and canned fruit and vegetables

Legumes: Beans, Peas and Lentils

Legumes are great high-fiber sources of lean protein that are cholesterol-free and low in fat. Studies have shown that soybeans in particular seem to be especially beneficial to the heart.

Grocery list:

* Edamame
* Tofu
* Dried or canned lentils
* Peas
* Black beans
* Pinto beans
* Chili beans
* Garbanzos

Red Wine / Grape Juice / Grapes

The heart-healthy benefits of red wine include reducing the risk of blood clots, reducing LDL (“bad”) cholesterol and maintaining healthy blood pressure – but many researchers believe grapes and grape juice offer the same health benefits.

Grocery list:

* Red wine
* Purple grapes
* Purple grape juice

Nuts and Seeds

Nuts contain heart-healthy oils that experts believe may reduce the risk of blood clots and lower LDL cholesterol as well as improve the health of arteries. Nuts also provide Omega 3 fatty acids — healthy fatty acids that seem to prevent abnormal heart rhythms that may lead to a heart attack. Just be sure to eat plain, unsalted nuts. Flaxseeds are also a good source of Omega-3s.

Grocery list:

* Flaxseed
* Roasted, unsalted walnuts
* Pecans
* Almonds
* Other nuts

Fish

Fatty fish such as salmon, mackerel, tuna, herring and sardines are also excellent sources of Omega-3 fatty acids, which may reduce cholesterol and inflammation that can lead to heart disease. The American Heart Association recommends eating two servings of fish a week.

Grocery list:

* Salmon
* Herring
* Sardines
* Tuna
* Sardines

There are plenty of wonderful foods to enjoy, whether you are trying to reduce your risk of heart disease or just want to eat a healthier diet in general. You don’t have to sacrifice flavor and variety to experience the wonderful benefits of heart-healthy foods!


The above article was reposted from: Walmart.com, Healthy Eating - The Heart-Healthy Pantry
Excellent info.

I know in my own quest for a healthier body/lifestyle there was a time when I thought I had to shop only at specialty stores to be healthy. This left me wondering just how I was going to accomplish this feat.

Where I live there are not so many "specialty stores"; plus the additional expense of products purchased in this manner was prohibitive.

Happily I was wrong. You can shop at Walmart, your local grocery stores, and so on and still live a healthy lifestyle.

The biggest part of it is informing yourself. Read read read! Take it one step at a time. Making small changes. Read the labels, learn what those ingredients actually are. Which is toxic and which is not.

Then just do the best you can with the information you have, and the dollars you have. One day one step at a time. Consistently adding knowledge as you go along.

Gradually making more and more healthy choices, your body will thank you for it. Remember it's one step at a time, gradually making changes.... not all at once. One day, one step at a time.

Life is a journey, enjoy the richness of new discoveries...
Mary E. Robbins
Robbins Run Ranch: In Wild Wonderful Wyoming

Independent Beachbody Coach: Helping people help themselves
307.788.0202