The Color of Fruits & Vegetables

We are told to eat 5-8 servings of fruits and vegetables a day. Fruits and vegetables come in all different colors. The colors signify different beneficial ingredients for the body.
Red- Contains a phytochemical lycopene.
Vegetable- Tomato
Fruit- Watermelon
Benefit- Protect against prostate and breast cancer.
Orange- Alpha and Beta carotene is converted into Vitamin A and act as an antioxidant.
Vegetable-Carrots, Sweet Potato
Benefits- Keeps eyes, bones and immune system healthy. Antioxidants reduce disease promoting free radicals.
Yellow/Green-Good sources of lutein & zeaxanthin phytochemicals. Rich in beta carotene.
Vegetable- Leafy greens
Benefit- Prevent age-related macular degeneration of the eyes.
Green- Contains compounds such as indoles and isothiocyanates.
Vegetable- Broccoli, kale
Benefit- May prevent cancer. Increases production of enzymes that clear toxins from the body.
Blue/Purple- Full of anthocyanus and proanthocyanins.
Fruits- Blueberries
Vegetables- Eggplant
Benefits- Antioxidants that help keep the heart healthy and brain functioning.

Shop & Save

I know that the dollar store doesn't give off the best connotation but don't knock it til you try it. You can find some good items at the dollar store, plus in the end you'll always end up saving! In today's economy everyone is strapped for cash and looking for a way to save money. You can't find everything at the dollar store, however there are somethings that you can find for a lot less but are equally effective. Just be careful which dollar store you go to. Today not everything at the dollar store is just a dollar. Some items that you can save on by purchasing at the dollar store include candles, house cleaning products, hygiene products, household products, etc. Now some dollar stores even carry food products. Pick up canned goods at the dollar store and you can save a couple dollars worth!

More Fiber in your diet

Studies show that the average American gains 1-2 lbs every year. One way to prevent this weight gain is to add fiber to your diet. Fiber has even been known to encourage weight loss. There is no dieting or exercise involved. Just add at least 8 grams of fiber per 1000 calories consumed.
Why does fiber encourage weight loss? Fiber has no calories. Also fiber helps you feel full. By eating high fiber foods, you will feel fuller, which gives you less chance to eat unhealthy foods. Some foods that are high in fiber include raspberries, chickpeas, strawberries, and green beans.

Tips to a better You!

1. Brush and floss your teeth every day. Flossing is just as important as brushing because it cleans out the build up in between your teeth which can lead to gum disease.
2. Eat fruits & vegetables with lots of Vitamin C to keep your skin healthy. Vitamin C also prevents the breakdown of collagen which gives your skin its firmness.
3. Smile. Smiling lifts facial muscles. It makes you look younger and happier.
4. Use an electric toothbrush for a deeper clean and whiter teeth.
5. Soak feet in a tub of warm water. This will reduce dryness. Pat dry and file off and rough areas. Apply a body lotion to add moisture to your skin.
6. Don't ever scratch bug bites. This will avoid scarring. Topical itch relievers can be used to aid in the effort.
7. Don't cut your cuticles. Cuticles are the bodies own natural defenses against bacteria. Instead use cuticle oils to moisturize and soften the cuticle. Then push them back.
8. Skip a day in between washing your hair. This helps hair keep its natural shine. You hair has its own natural oil and if washed too often your hair will be stripped of these oils.
9. Trim your hair every 6 weeks. Hair that is dry with split ends takes longer and is harder to style.
10. Add a slice of lemon to your water. Lemon is an antioxidant and will rejuvenate your skin and cleanse your body of toxins.
11. After conditioning rinse your hair with cool water. This will lock in your hairs color and shine.
12. Use chap stick with SPF daily. This will prevent your lips from chapping and getting burned.

Natural Remedies for the Cold & Flu

During the winter months people are more susceptible to catching the cold or flu. Instead of running to the doctor at the first sign of a problem, such as a cough or a sniffle, try these home remedies first. Remember your symptoms usually determine whether you have a cold or the flu. Symptoms from the neck up usually are signs of a cold and symptoms from the neck down usually mean the flu.

Chicken Soup:
When you were little, what did your mom always make you when you were sick? Chicken Noodle Soup. That's because the warmth of the broth not only hydrates the body, but eases upper respiratory symptoms.
Vitamin C:
Helps boost your immune system to fight off infection. May also reduce cold and flu symptoms.
Zinc:
Has been proven to help ease symptoms at the early sign of a cold or flu. It has also been known to reduce the length a cold will last. Zinc lozenges are the best way to go and can be found at an local pharmacy.
Echinacea:
This herb can reduce the risk of getting a cold. However the effects, once you have a cold are slightly reduced. Normally found in a liquid form.
Neti Pot:
Rinse out your nasal passages with salt water or saline solution. This will clear your nose if you are congested or stuffed up. It will also keep your nasal passage lubricated if your nose is dry.
Raw Garlic:
Garlic has antiviral and antibacterial properties. Mix finely chopped raw garlic with hummus, or spinach dip and eat. Cook garlic and the properties which may reduce a cold or virus are diminished slightly.
Honey:
Strengthens the immune system. Protects the body from bacteria and viral attacks. Honey soothes the throats irritation from coughing.

Superfoods

Superfoods are nutrient rich foods that contain phytochemicals. Phytochemicals are special chemicals that are known to have disease fighting properties. Superfoods lower cholesterol, reduce the risk of heart disease and cancer and put you in a better mood. Superfoods are readily abundant in your local grocery store or supermarket. Superfoods usually can be eaten in a single serving without adding anything to it. Many superfoods are derived from fruits and vegetables. Although, superfoods are necessary for you diet, eating only superfoods will not provide you with all your essential nutrients. Adding in 3-4 superfoods each day is a great way to help your body and help fight disease.
Here is a list of Superfoods:
Eggs
Tomato Sauce
Dried Plums
Walnuts
Brussel Sprouts
Acai Juice
Apples
Bok Choy
Steel-cut Oats
Salmon
Avocados
Spinach
Canned pumkin
Cauliflower
Scallops
Collard Greens
Olives
Brown Rice
Oysters
Edamame
Strawberries
Lentils
Bran Flakes
Kiwi
Black Beans
Sunflower Seeds
Sardines
Asparagus
Bananas
Broccoli Sprouts
Fat-Free Milk
Baked Potatoes
Sweet Potatoes
Flaxseed
Greek Yogurt
Dried Tart Cherries
Wheat Germ
Whole-Wheat English Muffins
Tea
Peanut Butter
Blackberries
Mustard Greens
Grapes
Soy Milk
Brazil Nuts
Canola Oil
Blueberries
Oranges
Watercress
Turkey Breast
Barley
Shiitake Mushrooms

Motivation for weightloss

As someone who has been mildly overweight all their life, I understand the need for motivation when it comes to weight loss. It is so hard to get motivated. Most time we make excuses for not starting today or we are just lazy about actually doing it. Well if you are tired of making excuses and tired of being overweight here are some ways to pump yourself up and finally make that change to start changing your life. Remember change is easy if you are receptive to it.
People use all sorts of things to motivate themselves. If you are ready to start changing your life for real, start by writing out your goals. How much weight do you want to lose? Set your time frame for losing the weight. It is impossible to think that you will lose all your weight in a week or even a month. Quick weigh loss usually leads to putting the pounds back on. Set a goal for how much weight you want to lose each week. For men a good goal is to lose 3-5 lbs per week and for women a good goal is to lose 2-4 lbs a week.
You have always heard the expression you are what you eat. It is true! Everything you put in your mouth adds to your weight. That is why it is important to start your plan with nutrition. Exercise is important but you won't go anywhere just by exercising. You need to change your eating habits too. Start by setting your calories per day. If you normally take in 3000 calories per day set your calories per day to 1500. You will instantly start to notice a change.
Track yourself, write down everything you eat in a day. This will show you where your downfalls are. Think about what you eat before you eat it. How many calories are in this bagel, ice cream, cheeseburger? That is not to say that you can't have that ice cream or piece of cake but make a sacrifice. If you want to have that after dinner dessert make sure you eat properly through out the day so you don't go over calories. Supplement your normal snack foods with fruits and vegetables. The sugar and carbs in fruits and vegetables are more easily digested by the body due to the fact that they are not processed foods with additives. Our bodies are more receptive to these types of foods plus we need the nutrients from them.
Change your eating patterns. If you normally eat 3 large meals a day, break it up into 5-6 small snacks a day. This will boost your metabolism to continually work through out the day. The rule is to eat something every 2-3 hours. Plus you need to continually replenish your water throughout the day. The human body is made up of 60-70% water. Water is required for most of your body's functioning. So instead of drinking that soda, drink an 8 oz glass of water. You won't waste your calories on a soda, plus you won't get that sugar rush and your body will thank you by making you feel better.
Once you start to notice a difference in your body and you feel better, you will be more motivated to continue. Now you can start to add in your exercise. Exercise is a stress on the body but it is a good stress. It works the muscles, releases endorphins to the brain, and burns fat/calories. If you have a busy lifestyle you will need to make time. Set up a schedule and make sure you stick to it. Even if it is walking for a 1/2 each day or doing 10 situps and 10 push ups in the morning when you wake up.
One thing to remember when you are making changes to your eating habits. Always make sure you are supplementing your vitamins and minerals. A lot of our vitamins can be made in the body and usually the rest comes from our food. However, taking a good multivitamin or super food will ensure that your body is continuing to receive all its nutrients even if you don't take in enough through your food. The other requirement is to make sure that you are getting enough omega fatty acids. This will ensure proper cell reparation and cell growth.
If you have concerns about weight lose or want more information on natural weight loss contact your local nutritionist.
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Boost Your Energy

Do you feel like your energy is drained in the early afternoons? Usually about 3pm everyday I can feel my energy is low. To avoid this lull in your day snack on dried fruit, almonds, and cheddar and monterey jack cheese. These healthy foods boost brain power and will get you through the rest of your day. Just make sure you don't over do it. 1/4 cup of dried mix fruit, 1/4 cup of almonds or 1 1/2 oz of cheese is all you need.

Boost Your Immune System

During the winter months (even if you don't live in the colder regions) everyone's immune system becomes depleted and leaves people more susceptible to catch a cold or the flu. No one likes to be sick. So to boost your immune system get moderate exercise and plenty of restful sleep, at least 8 hours a night. Moderate exercise, ex. walking, for 45 minutes a day, 5 days a week can cut your odds of getting a cold by a third. Not to mention the positive effect it can have on your health. Getting enough sleep works in the same manner by allowing the body to restore and repair damaged cells. Plus it allows the mind to reboot and work more effectively.

Boost Your Mood

Everyone has those days where they are just completely stressed out. Right? Who doesn't have those days? Well to boost your mood grab a cup of low fat yogurt or some peanuts. Peanuts have magnesium which regulates cortisol a stress hormone. Magnesium also works with calcium to regulate muscle contraction and relaxation. Yogurt has calcium which helps symptoms of irritability. Both help increase brain function and change your mood for the better.

Tips to Save $ on Groceries

Everyone is cutting corners these days, trying to save that extra dollar. However, its hard to know where to cut corners or how to save when it comes to something so essential as food. You don't have to change your diet or when you eat. Just use some more thoughtful planning when doing your weekly or monthly grocery shopping. This will allow you to spend less on groceries but still eat all of those same meals you love to cook and eat!



Tip #1. Shop Alone
Most of the time mom is the grocery shopper in the house. Moms try to find alone time to shop. This leaves less room for kids to sneak things into the cart when your not looking which can cause the total cost of your groceries to rise when your at the register. Plus if they aren't there they can't coerce you into buying junk food!

Tip #2. Stop buying single serving items
Now that your are by yourself you can cut out all those extra kid-friendly, single-serving foods that are so convenient. You know what I'm talking about. For kids its the pre-packaged chips, cookies and crackers that you send in their lunches. For adults its the single serving chips, candy or soda that they conveniently place right next to the register. You pay more for that one serving than you would if you bought the regular size package. Think about it. You are usually paying more for a 16oz soda than you are a 2 liter for example. The same goes for chips, cookies, and junk food. Think about the money you could be saving if you purchased the regular size package. In addition, you can re-package these items in zip lock bags or Tupperware containers for on-the-go servings or left overs. This is also a way of using portion control because people tend to overeat from the regular package of cookies, chips or junk food.

Tip #3 & 4. Buy What you Need & Don't Over Purchase
These two tips go hand in hand. The best thing to do before you go to the store is to plan ahead. Make a list throughout the week of items you need to purchase when you go to the store that way you don't get stuck wondering what you need to buy. Another way is to plan your meals a week in advance. This way you know exactly what you need to buy for each meal and you won't have to say that oh so infamous line " What do you want for dinner?"
Once at the store you cross each item off your list once you've picked it up. But be sure you actually make the list ahead of time because trying to remember a long list of grocery items in your head is impossible, your bound to forget one or two items that are crucial. Plus you are more apt to add items to your basket that weren't originally on your list. This can cause you to over purchase. Grocery stores have sales, specials and coupons for a reason. To entice the customer to purchase products that they were not originally going to purchase. When there are discounts we tend to over purchase. BE AWARE of specials. Although sales save you money on that specific product, limit yourself on how many you purchase. It is not always necessary to stock up on sale items because grocery stores have periodic sales on specific items throughout the year. Plus purchasing a surplus of sales items can be a waste if the item expires before you actually have a chance to use it.

Tip #5. Go Large with Meats
When buying cuts of meat you will get better prices when buy larger quantities. Ground meat in family size packages is usually cheaper and can be repackaged in the freezer to be used at a later time. Stock up on meat specials and freeze the unused cuts. Investing in a second freezer maybe a good option.

Tip #6. Coupons
Using coupons at the store can actually save you decent money at the grocery store. Cutting coupons used to be just for grandma but now a days everyone is doing it. With the internet the are quicker and easier ways to get coupons as well. Go to any search engine and type in grocery coupons and there will be multiple links to free coupons to print off. Also check out the daily paper for additional savings. Wednesday papers typically have the supermarket sales advertisement, but every paper is different.

Tip #7. Local Fresh Fruit & Vegetables
Living in Florida allows for fresh fruits and vegetables on a yearly basis, but depending on the season and the location can determine where you can buy locally. Buying fresh fruit and vegetables is not only a money saver you will actually get more product for your dollar. Here in Florida there are produce stands all over the place and the fruits and vegetables are delicious and cheap. We can buy triple the amount of produce than we could at the store. Plus this encourages local farmers.

Tip #8. Generic or Discount shopping
Going generic brand or discount store shopping is not necessarily worse off. Although a generic brand may not have a great name normally it is identical or similar to the name brand product. The cost can be as much as 30% less than the name brand.
Discount stores such as the Dollar store or Big Lots offer cut-price grocery items which are cheaper than the supermarket.

Want to make your fruits and vegetables last longer?

Do you want to increase the shelf life of your fruits and veggies? Especially in today's economy you can't waste money on food that will rot the day after you bring it home. Here are a few tips that you can use to make your fruits and vegetables last longer.
Leafy Greens: Store in and open container in the fridge for the best results. If stored in a plastic bag make sure there are holes for it to breathe.
Broccoli/ Cauliflower: Store in the fridge, especially in the fridge cripser drawer if available. Wrap the heads lightly in paper towel.
Tomatoes: Store on the counter in the open air. Avoid storing in the fridge or in plastic bags which can cause them to lose their flavor and not last as long.
Bananas: Once home break them apart. This allows each banana a longer shelf life. Bananas rot in bunches, so once one begins to brown the rest will soon follow.

Achieve Better Health by Eating 10 Super Foods

Do you want to achieve better health? Well start by adding in more of these superfoods to your diet. You will get more fiber, vitamins and minerals than you would if you took them in pill form. It will improve your digestion and your body will sure thank you!

1. Spinach and Kale
Increase your vegetable intake with these 2 green leafy veggies. Both are packed full of vitamins A, C, & K, folate, potassium, magnesium, iron, lutein and phytochemicals.
2. Sweet Potatoes
Not only to be eaten on Thanksgiving, sweet potatoes are one of THE Best vegetables you can eat. Full of carotenoids, vitamin C, potassium and fiber. Most times baked with marshmellows to increase the sweetness.
3.Butternut Squash
Most commonly eaten in the summer time when fresh grown. This vegetable can be added to many meals including soup or stir fry. High in fiber and vitamins A & C.
4. Grape Tomatoes
These small tomatoes are perfect for bite size snacks especially for vegetable trays. All the great nutritional characteristics of tomatoes condensed into a perfect little package. Rich in vitamin A & C, fiber, and phytochemicals.
5. Broccoli
Raw or cooked, broccoli is full of vitamin C, carotenoids and folic acid. Whether you like it crisp, or tender broccoli will give you all the nutrients you need.
6. Citrus fruits
Comes in all shapes, colors and sizes: oranges, lemons, limes, grapefruit, tangerine, clementine, mandarin, kumquat, minneola, tangelo, and pummelo. Rich in vitamin C, folic acid, and fiber.
7. Salmon
Salmon is rich in omega-3 fatty acids which help to reduce the risk of heart attacks. Wild salmon has less contaminants than farmed salmon.
8. Fat-Free, Skim, or 1% milk
An excellent source of calcium, vitamins, and protein. Like wise low-fat yogurt has these nutrients as well. But not 2% milk or soy milk unless they are added by the manufacturer.
9. Crispbreads
Whole grain rye crackers normally referred to as crispbreads are loaded with fiber and often fat free.
10. Brown Rice
Quick cooking or regular brown rice has fiber, magnesium, vitamin E and B-6, copper, zinc, and phytochemicals that white rice or enriched rice do not have.

Add these foods to your diet and notice the difference in your health!