One of my passions has always been health education but it was not until after Lauren was born that I became even more interested in feeding her a healthy varied diet. Looking back I am sure my poor diet during pregnancy contributed to Lauren's low birth weight and overall 9 months of nasea during pregnancy. But you cannot change the past, only the present so today I wanted to share about the importance of fruits and vegetables.
Chronic diseases are influenced by a variety of factors. Heredity, stress, environmental toxins (fumes from factories, cars, chemicals), exercise, and diet all play significant roles in our overall health and well being. Since most people are not able or going to retreat to living back in a country setting growing their own gardens in untapped, rich soil, and avoiding all the fumes and exposure to everyday chemicals in city life our choices about personal wellness have to become more purposeful and focused. Easy ways to help prevent or lessen your chances of chronic disease is through proper diet, exercise, and avoidance of using and breathing harmful products to clean with because if your body has a strong immune system, you are less susepible to sickness and disease. The best way to boost your immune sytem is through eating superfoods...foods with high nutrient content like blueberries. By eating a varied diet rich in all colors of the rainbow you are safe-gaurding your body so that it will be able to fight disease and viruses and stay as healthy as possible since other factors like stress and the environment cannot always be controlled. Another easy way to help the immune system is lower your intake of refined sugar since it lowers your immune functions...
Here is a shopping list to hep vary your families diets:
Keep Your Diet Colorful with This Grocery ListBring this to the store and pick up at least 2 items from each color every week!*
Red__tomatoes__watermelon__cherries__cranberries__strawberries__raspberries__pomegranates__pink grapefruit__beets__red peppers__radishes__radicchio__red potatoes__red apples__rhubarb White-green__leeks__garlic__chives__bananas__brown pears__dates__cauliflower__ginger__mushrooms__onions__parsnips__shallots__scallions__turnips
Blue-purple__blackberries__blueberries__black currants__dried plums__elderberries__purple figs__red grapes__plums__raisins__red cabbage__eggplant__purple peppersYellow-orange__apricots__cantaloupe__grapefruit__lemons__mangoes__nectarines__oranges__papayas__peaches__persimmons__pineapple__tangerines__squash__carrots__yellow peppers__pumpkin__rutabagas__sweet potatoesYellow-green__avocados__green apples__green grapes__honeydew melon__kiwifruit__limes__green pears__artichokes__arugula__asparagus__broccoli__Brussels sprouts__cabbage__celery__cucumbers__endive__leafy greens__green onions__okra__peas__green peppers__snow peas__sugar snap peas__spinach__watercress__zucchini
Here are some fun websites with recipies and fruit and veggie facts:
http://www.5aday.org/html/recipes/rt_entertaining.php
http://www.fruitsandveggiesmatter.gov/
http://www.realage.com/ct/tips-list
Another interesting site to visit is to see how polluted it is where you live by zipcode..it looks at air and ground pollution.
http://www.scorecard.org/
Also check out the stats from the following article:
"Cancer Strikes 1 in 2 Men and 1 in 3 Women "
http://www.medscape.com/viewarticle/551998
The statics are not good but our God is good and gave us the tools we need to take care of our bodies and our families bodies.
A great book on the topic is by Dr. Ray "From Here to Longevity"
http://www.amazon.com/Here-Longevity-complete-Guide-Healthy/dp/0971434204
Trying to summarize everything I have read on this topic would take an entire blog so I will try to throw some points out there to ponder (and not that I follow this plan to a tee but they are goals to strive for)
1. Add FRESH fruits and vegetables to your families diet (raw, presticide-free fruits and veggies are best because they have the most nutrients. A light steam is 2nd best to raw but many nutrients and vitamins are lost. Microwaving loses the greatest amount of nutrients, then there are canned which do not have that many vitamins and minerals left plus additives to help them stay preserved. So eat fresh, then frozen, then canned last but some is better than none! Strive for 5-9 a day.
2. Get regular exercise (and some out in the sunshine so you can absorb some vitamin D!) Kids especially need to be outsite...let the sun soak into their heads! My mom was watching a show where this dr. was saying we over use sunglasses and sunglasses prevent our bodies from adjusting to the rays so that is why many get burnt because their eyes could not adjust to the change in UV......(long sun exposure and things like skiiing etc you need to protect your eyes but give it a try to not always wear sunglasses outside :) Oh yes I was talking exercise....strive for 30 a day.....this week I have 0...I dropped my gym membership and need a little motivation but will get it back! Mix cardio with something like Pilates and Yoga. Cardio and Weights.
3. Eliminate Processed foods (especially sandwich meats with nitrates, and the foods your familiy eats regurarly that have tons of additives and preservatives. We love trades joes and even walmart has organic options you just have read your food labels!
4. Drink more water. Some day when we can afford it I want a whole house water purifier....you would not believe the stuff that passes through our water systems.....birth control, so estrogen....things women have way too much of thanks to our modern world and pollution. I can only wonder what this hormone distrupter and exposure has done to babies in the womb....enough said.
5. Find healthier options for house hold cleaners......baking soda is a great cleaner...... say addios to bleach (for most things). I like to use a large liquid cleaner from costco for the girls clothes and bedding....did you know our skin is like a sponge and absorbs everything we put on it (check out your families lotions, soaps, etc.....) I started w/ the kids since their bodies are smaller and moe suseptible to absorbing chemicals then have only changed a few of my things like lotion, toothpaste to Tom's, and soap...if you start w/ the best big changes the small changes can come later.
6. Make sure your family gets good sources of Omega 3 and 6's....free range organic brown eggs have the proper ratio versus regular white eggs for your omagas. I add flax to all my baking goods and use whole wheat flour which is rich in the B vitamins unlike processed white. (Cut out white flour when all possible). Also sugar can be substitited when baking for honey, applesauce for oil. etc.
7. Eat out less or order healthier menu options. I read somewhere that Burgerking has a great veggie burger.
8. Cut out hydrogenated oils (choose organice or natural peanut butter...the kind you stir when buying and refridgerate). Check all packaged food labels for this. Some states like New Jersey made a law to have restarants cut it out of their cooking practices!
9. Manage stress....
10. Supplement with whole food nutrition like a whole food supplement (we use Juice Plus) or visit your local health foods store like Whole Food or Wild Oats and get a quality whole food supplement AND Fish Oil Supplement. A few times a week, when I remember, the girls get a kid version, 1/2 teaspoon of Cod Liver Oil (omega's) for brain function. Its key. Even Dr. Sears is selling his own Omega 3 chews and he is up to snuff on children's nutrition.
11. Get enough sleep. Did you know not getting enough sleep takes years off your life?
"Do you not know that your body is a temple of the Holy Spirit, who is in you, whom you have received from God? You are not your own; 20 you were bought at a price. Therefore honor God with your body," (1 Cor. 6:19-20).
Here is to a healthy 2008!
