Pages

Wednesday, February 23, 2011

Eat Your Colors!

1. Eat your colors (more fruits and veggies!)

Think of fruits and veggies as your superheroes. People who eat more fruits and veggies are more likely to keep off weight that they’ve lost, are less likely to develop diabetes, heart disease, and some cancers. People also tend to eat less unhealthy foods, since fruits and veggies have a high content of water and fiber that fill you up. We should try to eat 5 – 9 fruits and vegetables EACH DAY. Shop at farmers markets and on the outer perimeter of the store where the fresh and raw foods are. Buy what is in season, because it’s cheap and more flavorful.  Spend some time on Sunday washing and cutting up your favorite vegetables you’ve purchased or grown and save them for snacks and to add to meals during the week.  Preserve the cut up veggies in water – they will keep longer. Keep fresh fruit in a bowl on the table or at your desk at work.

2.  Stick to 100% whole grains that satisfy you. 

Whole grains have the most fiber which is better for digestion and causes a slower release of sugar into your blood.  Adults need about 85 grams (3 oz) of whole grains a day which is equivalent to 3 slices of whole grain bread. Many types of bread may be brown but not have a lot of whole grain – so look for ones that say “100% whole grain”. Whole grains will also satisfy you longer. Try bran cereal for breakfast or oats in a smoothie. Keep lunch simple –whole grain bread slices or a handful of crackers with a simple spread like avocado with pepitas  or tuna salad, and a fruit and some cut up veggies on the side. Stick to corn tortillas, brown rice and whole wheat pasta – all of the nutrition is in the outer shell of the grain that gets taken off in the process of making white rice or white flour. Cook a big pot of delicious whole grains, like brown rice or oats, at the beginning of the week and try them in different meals instead of bread or tortillas (i.e. stir fry, breakfast porridge, add to soups). Keep uncooked grains in clear jars in your kitchen so you remember to cook them.

3. Cook more and grow your own food

Cooking is a way for us to slow down and enjoy our food. It’s also a way for us to see what goes into our food. Pick out your favorite things you eat at restaurants and look up recipes to make them at home. Cook with your friends and family. It’s a chance to learn from and enjoy food with others. Gardening fruits and vegetables allows us to eat fresh fruits and vegetables that may be too expensive to shop for at the market. It also adds variety to our diet and goes hand-in-hand with learning to be a better cook. Herbs are a simple thing to start with since they add flavor to foods, reducing the need for salt and fat. Try porch gardening or helping with a community or school garden if you don’t have a yard. You can purchase small vegetable seedlings to grow in pots at the Brownsville Farmers Market (add link) or the flea market.

4. Eat at the table, with family and friends – NOT in the car or in front of the TV

In the U.S. about one third of our meals are eaten in the car! Eating meals with others is better for your digestive system.  Eating in front of the TV is a bad idea because we are exposed to a myriad of tempting junk food ads. It also distracts us from enjoying the food in front of us, which someone prepared with effort and love. The foods we typically eat in the car and on-the-go are less healthy and more processed.  People who eat meals at home are less likely to be overweight and eat more fruits and vegetables (It’s hard to eat a salad in the car).

5. If you need to snack, focus on foods that grow from the ground (keep it simple)

Cut up fruits and vegetables are smart snacks that are vitamin bullets loaded with fiber and antioxidants, which helps prevent cancer. Some examples are avocado, cucumbers, pears, grapes, and cucumbers. Again, pick your favorite kinds, or try a new veggie every week! Nuts and seeds, like pecans or sunflower seeds, are also excellent snacks that provide you with protein and good fats (you need them too). A general rule to follow is: the more packaged a food, the less healthy. They can also beje more expensive than fresh, whole foods. Add up the money you would spend normally on packaged foods and spend that money at the farmers market on delicious local produce that you can snack on during the week.

6. Love your body; give it foods that nourish

Listen to your body, it can tell you a lot. If you’ve had too much to eat, if you’ve had too much sugar, if you’re dehydrated, etc.  Make sure whatever you put in it counts. It is like an engine and the better fuel you give it the longer it will last you. If you give it too much it will slow you down and not run properly. A good rule to go by is to stop eating when you are 80% full, or a little bit hungry. 

7.  Refresh yourself with water or sparkling water.

Our bodies are mostly made of water and it is always evaporating, so we need to be always replacing it. Water helps us to have better digestion and keeps us feeling satisfied.  Women should be drinking about 72 oz (9 cups) of water a day, and men 104 oz (13 cups); babies should be drinking about 32 oz (4 cups), children around 40 oz (5 cups), and adolescents and teenagers from 56 to 88 ounces (7-11 cups). (CLICK HERE FOR PICTURE) Have you ever seen the amount of sugar that goes into sodas? It is A LOT. It will make you thirstier and bring down your energy level after an initial rush. Try other drinks like Topo Chico w/lemon or sparkling water with 100% fruit juice; these are special and different from water, yet they don’t have the added sugar.

  8. When you shop, buy things that are five ingredients or less

Shop mostly around the outer parameters of the store where the fruits and veggies are. If you have to buy packaged, READ the label. Try to focus on those things that have less than five ingredients because they will be healthier. Don’t buy anything with ingredients you don’t recognize.

9.  Treat “treats” as treats!

Don’t deprive yourself entirely of treats; you will crave them more if you do. It’s okay once in a while to treat yourself, but let it be a special occasion and only do it with other people. Be moderate - only have enough to satisfy you (i.e. a few pieces of high-quality chocolate a few times a week).  For fun, get a recipe for your favorite “junk food” treat and try cooking it at home. Then modify it to be healthier but still taste good (i.e. replace butter with oil, sugar with honey, and cream with yogurt or milk).

10. Half your beef and salt intake

If you eat beef 4 times a week, try changing it to two and focus on leaner sources of protein (like black beans, soy, fish, nuts, turkey or chicken) for the other meals. Fish is an excellent lean protein and a great source of the essential nutrient Omega-3, which aids in brain and eye development. Beans and nuts are healthy proteins that are delicious (and more nutritious) when paired with whole grains. There are several types of beans that are nutritionally superior and delicious, but not used very often (i.e. lentils, kidney beans, pigeon peas, etc.).  Make it a fun part of your culture and invite others to join (i.e. Fish Fridays/Frijoles Fridays, Soy Saturdays, Walnut Wednesdays, etc.).  Reduce your salt intake by half. Salt causes us to retain water and is bad for people with high blood pressure. Replace this with twice the amount of herbs and spices, to enhance flavor.

11. After you eat, take a short walk

Going for a walk with your friends or family after a meal will help you digest your food and will bring you more energy for the remainder of your day.  When you’re at work, invite a co-worker to walk with you after lunch. Physical activity and nutritious eating are an inseparable team in achieving health, and as you start to exercise more you will crave more fresh foods that help your body work more efficiently. 

 

45 comments:

  1. Hi,

    I have a quick question about your blog, do you think you could email me?

    Jillian

    ReplyDelete
  2. jual crystal x di jakarta feel helped by article about Eat Your Colors! this.

    ReplyDelete
    Replies
    1. obat KLG PILLS asli vs vimax adalah produk tambahan laki-laki yang Bekerja sangat Baik Untuk Pembesar Penis jadikan Ukuran Alat Vital Anda Lebih Besar Dan panjang Secara optimal, Dengan KLG HERBAL Anda Juga dapat mengharapkan ereksi lebih kuat dan lebih meningkatkan testosteron berbeda dengan pil Vimax. Namun Anda tidak bisa mengharapkan penis yang lebih baik hasil pembesaran dari pada pil KLG. Oleh karna Itu Harga Klg lebih tinggi Di banding ciri ciri Vimax asli canada. Secara keseluruhan produk Obat pembesar Penis yang lebih baik Adalah KLG ASLI.

      Delete
  3. This cuts a great deal off of your travel time. You will have the capacity to unwind at your door as opposed to rushing to your entryway, or more regrettable, miss your flight. Autohandel

    ReplyDelete
  4. its very impormative,learn more : see more

    ReplyDelete
  5. This article contains some useful information that will help you during your writing assignment

    ReplyDelete
  6. You are quite right, I am completey agree with all the points of your article. These tips will help a person to feel a bit healthier, if only he or she had followed at least a few. Here is a response essay sample on the related topic

    ReplyDelete
  7. i love reading this article so beautiful!!great job! cheap55printing.com

    ReplyDelete
  8. Best Assignment Help Online has been a frequent provider of online services in the US and other countries for more than five years. Help Me Do My Homework

    ReplyDelete
  9. Are you having issues when it comes to getting programming assignments drafted? IdealAssignmentHelp is here to cover all your programming assignments without any kind of glitches at all. Yes, you can get connected to their Economics Assignment Help team and make it easy for yourself to submit the respective paper within the given deadline and that too matching with the university stated instructions.

    ReplyDelete
  10. I am attempting to print the documents through my windows 10 computer system, suddenly I am getting the message “printer driver is unavailable” issue. This technical problem is very hard to be resolved, so I have trapped into a big trouble. I don’t have idea to come out from this intricate problem. I have gone into its root to find out the actual causes, but I don’t get the success in resolving this technical error simply. I am trying to resolve Printer driver is unavailable error, but nothing is useful. Can anyone suggest the appropriate tips to solve it

    ReplyDelete
  11. UML Diagram Assignment Help is the easiest method to access appropriate information for your homework. Get experts’ support at a reasonable price to reduce your stress and tensions for UML diagram homework.
    UML Assignment Help
    UML Diagrams Homework Help
    Do my UML Homework
    Make my UML Assignment
    Make UML Diagram

    ReplyDelete
  12. Get An Effective Epson Support From The Reliable Source

    Experts have the troubleshooting proficiency to diagnose the Epson printer hiccups faced by customers on a daily basis. So, if you are one of those who are facing any kind of technical or non technical problems while working on the Epson printer, you can get an effective Epson Support service.

    ReplyDelete
  13. Avail HP Print and Scan Doctor To Prevent Your Printer To Get Any Errors

    HP printer is mostly preferred printing device for various people all across the world. It is a duty of every user to keep their device up and running in a flawless manner. In order to avoid such kind of problems, you should opt for the real time help directly from the HP Print and Scan Doctor at anytime.

    ReplyDelete
  14. I have a new laptop and using it for my personal usage. My laptop has the internal microphone and so I use it for hearing music songs, and movies. My laptop microphone is keeping me excited and enjoyable, so I am happy with the laptop microphone. But from a few days, I am experiencing my Laptop microphone not working error. I am experiencing this technical glitch very much. Several users are experiencing this technical problem. I don’t know exact reason of this error. So, I am going to share this technical issue with all of you, guys and recommend the easy ways to fix it immediately

    ReplyDelete
  15. When you find “canon printer in error state”, first check if there is any paper-jam issue. Sometimes due to network issues or slow internet printer cannot catch the signals properly and fail to print. Due to failed or corrupt download of canon printer drivers, you may find your Canon printer in an error state. Therefore, to remove this error from your printer you can check for paper jam issue, reconnect your printer with the internet router. Or you can also contact the canon printer support experts for the solution. Well, for this you also don’t need to go anywhere, because we have the best technical support team, who can solve such errors in just a couple of minutes.

    ReplyDelete
  16. I am facing QuickBooks Error 15227. I am not familiar with this error code; hence I am trying to put my technical skills for resolving it. When I try to update it to the newest version, this error code displays on my computer system’s screen.

    ReplyDelete
  17. Are you searching for Canon mg3600 setup steps? Well, you have landed on the right page, because we have the best support team who can help you and guide you to successfully download the Canon mg3600 wireless setup. Well, the setup process is very easy and our techniques explain users each step very clearly so that they can easily complete the setup process. Canon printer mg3600 is an all-in-one printer and covers all your needs such as HD prints, scan documents, you can get duplex copies as well as you can send and receive a fax. Its features and easy to use features make it an ideal printer for both office and home.

    ReplyDelete
  18. Assignment HelpCanada by knowledgeable and experienced writers work like magic. When you have doubts about your project writing or anything, talk to experts of greatassignmenthelp Get an instant and quick help at reasonable price.
    Assignment Help Online
    Online Assignment Help

    ReplyDelete
  19. Take assignment help if you don’t want to finish your homework by yourself. Save your time and energy using assignment help United Arab Emirates from the trustworthy service provider at a very affordable price.
    Assignment help Saudi Arabia
    assignment help Hong Kong
    assignment help Kuwait

    ReplyDelete
  20. Awesome post. I am a normal visitor of your blog and appreciate you taking the time to maintain the excellent site. I’ll be a frequent visitor for a long time. Proofreading Services

    ReplyDelete
  21. Nice Post..
    The usage of HP printer has increased day by day around the world. HP printer is the advanced printing machine, which is known for its special, striking and unique features. It has the capacity of printing the documents clearly, so I want to install HP printer on my computer system. I don’t have complete technical knowledge for proper HP Printer Installation process. I have CD drive, even I am getting stuck in the installation procedure. So, I am going to share this minor concern with all of guys, you and suggest the easy tips for installation process.

    ReplyDelete
  22. Wow, Great blog and lovely post. The way you have chosen it and the way it is written, it is very good indeed. So please write some more related to this. I am your regular reader and I am also here for my website promotion. Whenever you need to Outlook Support and you want it from experts then contact us from our Outlook Support Phone number or Outlook customer Service Number . The outlook is an email application, which is used to send and receive emails.

    ReplyDelete
  23. Assignment Help allows students to get worthy academic writing even in the US. They can complete their homework without any stress if they have the assistance of professional American academic writers.

    ReplyDelete
  24. Are you looking for cheap tour packages for Nepal? Do you want to connect with authorized service providers for making your travel unforgettable? Then, you must explore our services and prices of our Nepal Tour Package.
    Nepal Tour Packages
    Nepal Tour Package
    Nepal Tourism Package
    Nepal Tourist Packages
    Nepal Travel Packages

    ReplyDelete
  25. Assignment Help allows students to get worthy academic writing even in the US. They can complete their homework without any stress if they have the assistance of professional American academic writers.
    Assignment Help Online
    Online Assignment Help

    ReplyDelete
  26. Great blog! This blog gives the easy tips to travel Nepal. It also helps travelers to book affordable Nepal Tour Packages online. This blog is very helpful for me. Thanks for sharing this valuable blog.
    Visit us : Nepal Tour Package

    ReplyDelete
  27. Nice blog,If you're unable handle you assignment help topic and searching for pocket friendly assignment writing service providers then you'll hire SourceEssay.

    ReplyDelete
  28. Wow, Great blog and lovely post. The way you have chosen it and the way it is written, it is very good indeed. So please write some more related to this. I am your regular reader and I am also here for my website promotion. Whenever you need to Outlook Support and you want it from experts then contact us from our Outlook Support Phone number or Outlook customer Service Number . The outlook is an email application, which is used to send and receive emails.
    Outlook technical Support Phone Number
    Outlook tech Support Phone Number
    How do I contact outlook by phone?
    Microsoft Outlook Support
    Is there a phone number for Outlook support?
    Microsoft Support

    ReplyDelete
  29. Get the fastest Geek Squad Tech Support for the efficient working of your technical devices and gadgets with our 24*7 available specialists. Hurry up now!

    ReplyDelete
  30. At our Geek Squad Tech Support helpdesk, get your questions answered and troubleshooting done 24x7. We offer the best help with your faulty appliances.

    ReplyDelete
  31. Facing issues with your devices? Connect with the team of Geek Squad Support and get prompt solutions for all your queries.

    ReplyDelete
  32. Remove snags with your devices at Geek Squad Tech Support. You can approach the experts round the clock at your own convenience. Feel free to reach Geek Squad for all issues regarding your gadgets.

    ReplyDelete
  33. Superb blog and really great topic you choose. You know the most amazing thing I like in your article is your choosing words. Many times I see lots of new words in your article. I am also here for my Garmin Express web page promotion. Garmin Express in an app, which is used to manage Garmin devices. So if you using Garmin product and your Garmin Express Not Working or product requires Garmin express update then contact us from the Garmin Express Updates team. And please visit the web page for more information. Download Garmin express

    ReplyDelete
  34. I am ava watson an accounting assignment help expert. I have worked with several organizations where her key role was to write expert content. Presently, I am leading the content marketing team And provides academic support and the australian assignment help to students.

    ReplyDelete
  35. Looking for the best assistance and services? Visit on our helpdesk and our technical experts will guide you with Webroot Install Help.

    ReplyDelete
  36. Get the fastest Geek Squad Phone Number for the efficient working of your technical devices and gadgets with our 24*7 available specialists. Hurry up now!

    ReplyDelete
  37. Book a Geek Squad Appointment for device installation, mending or troubleshooting. Reach us for assistance with Geek Squad Appointment Scheduling.

    ReplyDelete
  38. If you want to set up Canon Pixma MG 3600, and facing technical difficulties for the set up process, you can choose us as a reliable third-party technical support company. We work delicately with our live technical professionals for setting up canon MG 3600 in the right technical ways. Our technical experts have many years of experience for Canon mg3600 wireless setup process in the right technical ways. Our tech-geeks are comfortably available at our helpdesk to provide immediate support or specialized assistance for any type of technical issues.

    ReplyDelete
  39. Are you seeing HP Printer Offline message on your screen? Well, if it is the case, then it means your Hp printer is having a tough time communicating with your computer system. Well, reason, why your hp printer is showing offline, can be several. It may be due to the connectivity issues, fault in the printer and other. If you are facing this problem in your printer, then you can call the customer care executive while visiting our website. They will provide you the step by step solution that even in the minimum possible time.

    ReplyDelete
  40. While you use your canon printer, you may confront Canon printer error b200. This error code arises due to some technical problems displayed in the hardware, which is totally related with the print head. If you are experiencing Canon printer error b200 again and again, you can call online technical professionals to get full technical steps for solving this error immediately. As an experienced troubleshooter, we use the remote access technology to identify actual causes and resolve this technical problem. Our technical support team is available online to provide the permanent resolutions for any type of technical issues.

    ReplyDelete
  41. Thats such a nice content about eat your colers i geta lot of information after reading this article
    thanks
    Microeconomics is a study and the branch of social economics that study the behavior of individual households and firms Microeconomics Questions and Answers

    ReplyDelete

Please leave a comment regarding this post.