How Much is a Serving of Vegetables?

It is essential to get a colorful variety of fruits and vegetables into your diet every day! Why? Because colorful fruits and vegetables provide a wide variety of vitamins, minerals, fiber and phytochemicals your body uses to stay healthy and energetic, help maintain a healthy weight, protect against the effects of aging (how many of us are aging faster than we want to? LOL), and reduce the risk of cancer and heart disease.


The USDA Food guide Pyramid recommends 5-9 servings of fruits and vegetables every day. Doing so is easier than you think. Making healthy lifestyle changes takes time but it is worth it. Next time you shop browse the produce section a little longer and don't forget to think colorful.

some examples  Yellow/Orange- a banana, summer squash, oranges, peaches, sweet potatoes, pineapple, cantaloupe

White-  Mushrooms, onions, cauliflower, garlic, cucumbers, etc.

Green- pears, asparagus, broccoli, cabbage, celery, peas, spinach, beans, etc.

Blue/Purple  blackberries, blueberries, grapes, plums, raisins, purple cabbage, etc

Red- Apples, cherries, cranberries, grapes, strawberries, watermelon, tomatoes, radishes, beets, red peppers, red onions, etc.

Try to pick up at  least one thing from each different color. I love making a salad using fresh spinach, cranberries, cucumbers, tomatoes, apple, cheese, and chicken. You'd be surprised how great fresh spinach is in a salad or sandwich. It has more vitamins in it than iceberg lettuce and makes the salad so much more colorful. Spinach is great for smokers.

 

Consuming the recommended 7-9 servings of fruits and vegetables each day is difficult. Just one Garden 7® tablet three times a day helps fill the nutritional gaps in your diet by providing your body with the vital nutrition needed for optimal health

 

 

 

 

So HOW MUCH is a SERVING? Remember the goal is 5-9 daily.    

A serving is:

• One medium sized Fruit
• 1/2 cup raw, cooked, frozen vegetables
• 3/4 cup (6 oz) 100% fruit or vegetable juice
• 1/2 cup cooked, canned, or frozen legumes ( beans and peas)
• 1 cup raw leafy vegetables
• 1/4 cup of dried fruit

check out www.5aday.com for more tips and great information on eating the healthy way and recipes.
 

Vital Signs

A normal resting pulse rate (the number of times the heart beats per minute) is between 65 and 75.

An article in the 2003 issue of the Journal of American Medical Association (AMA)  redefined that a normal blood pressure is considered to be approximately 115/75 (Research shows that arterial damage can start at this blood pressure level)

Good Fat Bad Fat

Healthy Fats include Canoala oil, corn oil, Olive oil (pure and virgin), Safflower oil, Sesame Oil (light and dark) as well as vegetable oil.

Say NO to Saturated Fats, Trans Fats and Dietary Cholesterol.

If your diet consists of a lot of animal products--particularly such fatty meats as beef, pork, lamb, veal, and poultry skin, and such dairy foods as whole milk, cheese, ice cream--you are probably relying to heavily on saturated fats which can ravage your arteries.

Trans fats raise LDL to dangerous levels are the result of hydrogenation-- a manufactured food process in whcih hydrogen is added to vegetable oil to lengthen the shelf life. The following foods are high in trans fats so be sure to avoid them regardless of how good they taste. They are NOT worth it:  packaged cakes, cookies, crackers, pastry, bread, butter or margarine; such snack foods as potato chips, taco chips, and popcorn; fried potatoes, and commercial salad dressings.

Dietary Cholesterol: Steer clear of organ meats like liver, hot dogs, salami, fatty red meats like rib steak, egg yolks, cream cheese, rich cheeses like cheddar and triple cremes, full-fat dairy products and ice cream.

You can improve you good cholesterol by eating foods higher in Omega-3 fatty acids such as:  Anchovy, canola oil, cod liver oil, flaxseed oil, Herring, Mackeral, pumpkin seeds, and Salmon.

It is important to eat more Omega 3's than 6's. Many people are unable to eat this kind of diet and need to supplement. If your looking for some good heart healthy supplements go to www.HerbalVermont.com. Be Heart Smart today. Ask me about how you can receive the book "NO More Heart Disease" FREE. 

Sugar Blockers

Use these 7 tips to tap into the power of foods that can Naturally slow sugar absorption so you can continue eating the foods you love and lose weight.

Sugar Blocker Tip #1

Have a fatty snack

10-30 minutes before your meal. That is right a fatty snack. Fat triggers a reflex that constricts the valve and slows digestion. As little as a teaspoon of fat--easily provided by a handful of nuts or a piece of cheese as long as you eat it before your meal.

Sugar Blocker Tip #2 


Start your meal with a Salad.

 Soluble fiber from the pulp of plants, such as beans carrots, apples, and oranges swells like a sponge in your intestines and traps starch and sugar. A good way to get soluble fiber is to have a salad before your meal.

I love adding apples and cranberries to my salad and I use spinach instead of iceberg lettuce. For dressing I often use the packets of Good Seasons Italian dressing. I mix the water and vinegar as directed but instead of vegetable oil as called for on the packet instructions I use Olive Oil or Applesauce instead.

Sugar Blocker #3 

Include Vinegar in your Meal

Vinegar increases the bodies sensitivity to insulin. You should consume vinegar at the start of your meal. Put a little in your salad dressing or sprinkle a couple of tablespoons on meat or vegetables. Vinegar brings out the flavor in food as salt does.

Sugar Blocker #4

Protein

 Including lean sources of protein with your meal reduces the amount of insulin your body needs to handle a meal. Protein helps prevent your blood sugar from rising later.

Sugar Blocker #5

Eat Lightly Cooked Vegetables

Both fruits and vegetables contain soluble fiber. As a rule though vegetables make better sugar blockers because they have more fiber and less sugar. By not overcooking your vegetables your body will digest them more slowly and help you feel fuller longer. If your vegetables are limp and soggy they will not absorb the starch and sugar the way you need it to.

Sugar Blocker #6

Have a glass of Wine with dinner

Alcohol has unique sugar blocking properties. A serving of any alcohol-beer, red or white wine, or a shot of hard liquor- will reduce the blood sugar load from starches.

Sugar Blocker #7

Eat Sweets for Dessert Only

If you eat sweets on an empty stomach there is nothing to stop the sugar from racing into your blood stream. If you want to keep your blood sugar on an even keep you will want to avoid sweets between meals at all costs. When you do indulge do not eat more than what you can hold in the palm of your hand.

Health Is Wealth | Health Alert: 5 Top Nutrition Research Recommendations

Gmail - Health Is Wealth | Health Alert: 5 Top Nutrition Research Recommendations

Is it a Pyramid Scheme?

I hate it when I read and  hear things like pyramid scheme, scam, etc.  then do not see any facts to back the claims up.


I am an Herbalife Independent Distributor. I have been with Herbalife for 3 years and I love helping people. People get results with the products and people see improved health. Good nutrition is key to health and wellness.


The link above shows that Herbalife Int'l is a memeber of the DSA. If you are thinking about working from home with a company look for them in the DSA..


The DSA code of ethics and rules as far as approving members is that they  must not be a PYRAMID SCHEME.  Therefore Herbalife Int'l is not a pyramid scheme. They have been in business for over 30 yrs are publically traded on the NYSE and have products sold in over 72 countries. Herbalife is a company you can trust for safety and satisfaction. They offer a 100% satisfaction guarantee on all their products. Including the business kit. To get started in the business the business kit is $57.75. What do  you get? The sampler version of the start-up kit for new Distributors includes the forms, applications and collateral you need including IBO Manuals (4"). It also includes a handy Herbalife tote and samples of a variety of Herbalife products.

Click on the link below to see for yourself about the DSA.

 Member Directory | Direct Selling 411

If you would like more information about being a distributor or about the products visit my website at  http://www.goherbalife.com/vermont

I offer free wellness evaluations, free coaching and access to my Free Online Nutrition Club at http://www.ichange.com/user/Good4Life all from the comfort of your home.

(3) The Mike Hamel Story

(3) The Mike Hamel Story

Neuropathy and Alpha-Lipoic Acid

What is alpha-lipoic acid and what does it do? Alpha-lipoic acid (also called lipoic acid or, in its natural form, R-alpha-lipoic acid) is an antioxidant that assists the body in the conversion of glucose to energy. It seems to reduce symptoms of peripheral neuropathy in people with diabetes, and may help control blood sugar. It has other potential benefits, including improving skin appearance, but the evidence for many of these uses is only preliminary or mixed.

For more information and a good source of alpha-lipoic acid CLICK HERE

Nitric Oxide is also important to diabetic because even if you follow doctor's recommendations regarding blood glucose measurements, medications, and diet you are not immune from serious complications and NO can help. I recommend the book "NO More Heart Disease" by Dr Lou Ignarro to learn more. In the book he provides a proven program for boosting the production of the body's own wonder drug (nitric oxide (NO))

interested in learning more about neuropathy here are a few links

http://peripheralneuropathycenter.uchicago.edu/learnaboutpn/aboutpn/whatispn/index.shtml  

 http://www.mayoclinic.com/health/diabetes/DS01121/TAB=indepth

Click here to contact me about a promotional offer to get this book FREE

Heart Healthy Fats

Following is a list of heart healthy fats recommended by the American Heart Association:

Canola Oil: It has approximately 60% less saturated fats than any other oil.

Corn oil: Excellent for cooking because it can tolerate high temperatures without smoking.

Safflower oil: Good for salads because it will not solidify in the refrigerator.

Light an dark sesame oil:  The dark version, made from toasted sesame seeds, is too intense for cookings and is considered a flavoring element; the light, made from untoasted sesame seeds, is extremely good for cooking.

Vegetable Oil:  Most vegetable oils are made from soybeans, making them especially healthy--high in polyunsaturated and monounsaturated fat but low in saturated fat.

Last but NOT Least

Pure and Virgin Olive oil:  Entirely monounsaturated. Pure olive oil is heated when it is processed, while virgin is "cold pressed" and has a milder flavor.

Since olive oil seems to be of special value to your cardiovascular system, strongly consider it when you are opting for "good" fats in your diet.

Can Extra Virgin Olive Oil Reduce Blood Pressure

At the University of Naples in Italy, researchers evaluated the blood-pressure lowering effects of extra virgin olive oil compared to sunflower oil, in hypertensive patients over a 6 month period. As the scientists reported in the Archives of Internal  Medicine in 2000, diets enriched with olive oil produced blood pressure readings significantly lower than those in the sunflower oil group. Just as impressively, those taking olive oil were able to reduce their dosage of anti-hypertensive prescription medications by 48% compared to 4% when sunflower oil was consumed.