Tips to Help You Fit More Fruits and Vegetables in Your Diet

5 ways to fit fruit into your diet

1. Fit them in with your meals: 

Breakfast - Top your cereal with fruit, add fruit to pancakes, add fruit to yogurt.

Lunch - Pack a piece of fruit in your lunch, get fruit off of the salad bar 

Diner - Eat fruit for dessert

2. Have them as snacks: Eat fruit as a snack between meals. Spread peanut butter on apple slices or top plain yogurt with berries. 100% frozen juice bars make for a healthier alternative than a high fat snack.

3. Make fruit appealing: Make a fruit salad or a berry mix 

4. Make fruit convenient: Keep fruit in a fruit bowl on the counter to serve as a reminder. When buying whole fruit, cut it up and place in containers before refrigerating.

5. Drink them: Have about 8oz of 100% fruit juice (remember the high sugar and cal content) with breakfast. Use a juicer to juice your own fruit. 

5 Ways to fit vegetables into your diet

1. Include a salad with your diner each night: Eat a small salad before dinner (chose a low cal dressing).

2. Make vegetables appealing: Keep cut up veggies in a clear container in your fridge and eat with a low cal dip.

3. Plan some dinners around a vegetable main dish such as: stir fry or soup.

4. Include chopped vegetables in pasta or rice.

5. Drink them! Make a vegetable juice to drink.

Mondays Encouragement: T.L.C

T.L.C. by Anthony Walker of Anthony's Desk

He also spoke this parable: “ A certain man had a fig tree planted in his vineyard, and he came seeking fruit on it and found none.  Then he said to the keeper of his vineyard, ‘Look, for three years I have come seeking fruit on this fig tree and find none. Cut it down; why does it use up the ground? ’ Luke 13:6-7

There are a few interesting things to note about this fig tree. This tree was planted in a vineyard rather than randomly scattered. This means that the tree was planned and meticulously planted. Secondly, this tree belonged to someone. Belonging again stresses the point that it was cared for. But after three years of sustained growth, the tree has yet to bear fruit. Those to points leads to a question or few. What is wrong with this tree? Why is this tree not bearing fruit? 

A tree that doesn't bear fruit, particularly good fruit (Matt 7:19), is in danger of being cut down.  The owner said, "Cut it down; why does it use up the ground?" This tree was cumbering the ground--taking up space. This tree was wasting the life that it was given. This tree was not living up to its purpose. 

But he answered and said to him, ‘Sir, let it alone this year also, until I dig around it and fertilize it. And if it bears fruit, well. But if not, after that you can cut it down.’ Luke 13:8-9

Here intervenes the humble vinedresser. He pleads with the owner to let the tree alone for this year while he digs around it and fertilizes it. The vinedresser knows his plants because he is with them all the time. So he asks for an opportunity to take a deeper inspection into the matter giving the tree another opportunity to produce again. 

Maybe you've been perspicacious and understand that this parable is all about you. For a season you haven't produced any good fruit. What we also must understand is that you are in danger of being cut down for not using the life that God has given you, for not living up to God's purpose in your life. But Jesus intervenes to save you. He intervenes by digging around your life, cutting out the dead areas and then fertilizing you by injecting life into you. He has saved you and shown you tender love and care. Jesus saved you so that you may produce again. 

Fruit 101

FRUIT!

Here are some commonly chosen foods that are in the fruit group:

Apples, Oranges, Tangerines, Nectarines, Bananas, Grapes, Pears, Cherries, Berries, Melons, Kiwi, Star fruit, Pomegranate, Papaya, Mangoes, Apricot, Peaches, Pineapples, Plums, Prunes, Raisins, etc.

Daily Recommendation for fruit ONLY according to the USDA are as follows:

Women

19-30 yrs old - 2 cups

31-50 yrs old - 1.5 cups

51+ yrs old - 1.5 cups

Men

19-30 yrs old - 2 cups

31-50 yrs old - 2 cups

51+ yrs old - 2 cups

(To quickly gage what a cup serving looks like you can compare the amount to your balled up fist)

Health Benefits 

May protect against certain types of cancers

May reduce the risks of heart disease

May decrease the risks of bone loss

May lower high blood pressure and cholesterol

May help with weight loss and maintaining a healthy weight

Tips to Help You Fit More Fruits and Veggies In Your Diet



Healthy Snacks Ideas for Work

10 Healthy snack ideas for work

#1 Fruit: Bananas, Oranges, Apples, grapes, berries, etc

Fruit is a GREAT midday pick me up snack! Fruit is easy and convenient. Eating fruit can help tame your sweet tooth or keep you from eating any other unhealthy snacks.

#2 Carrots

Carrots contain beta carotene and help with vision. You can eat your carrots with a low calorie dip.

#3 Almonds and Walnuts

Almonds and Walnuts contain healthy fats. Nuts are easy to preportion and put in mini containers to take with you anywhere.  Almonds and Walnuts have a good amount of protein in them and protein is very filling.

 #4 Peanut Butter

Peanut butter is a great spread for apples, bananas and raw veggies.  

#5 Tuna canned in water

Canned tuna contains omega 3 fatty acids, which help improve cardiovascular health. Tuna is also low in saturated fat and packed with protein. If you would like to reduce the sodium consumed from canned tuna then rinse the tuna in the can before eating. 

#6 Rice Cakes

Rice cakes are predominately made from rice, which is considered a whole grain. Most rice cakes have little or no sugar added, are low calories, and low in fat. This combination makes rice cakes a good choice for a healthy snack.

#7 Popcorn

 A new study confirms that the hull of popcorn has some good nutritional qualities — assuming it's not smothered in butter, oil and salt (usatoday.com). Popcorn is natural and low in calories, again... assuming its not smothered in butter, oil and salt! To read more about the health benefits of popcorn CLICK HERE

 #8 Larabars  

Larabars are made with all natural ingredients. They contain vitamins and protein.

#9 For the fridge: Yogurt and cottage cheese

Yogurt with active cultures may help with certain gastrointestinal problems. 

#10 Pretzel Sticks

Pretzels are low in total fat, calories, and saturated fat. 

Today Only: Free Starbucks Refreshers Beverage!

Participating Starbucks are giving away FREE 12 oz. refreshers beverages from 12pm - 3pm. Limit is 1 per person and while supplies last.

What are Refreshers?

Its a cold beverage that comes in 2 flavors: Very Berry Hibiscus (with real blackberries) and Cool Lime (with a slice of real lime). The website states that each contains real fruit, fruit juice, and green unroasted coffee extract. Nutrition Facts aren't available for the Refreshers yet.
SN: This drink may contain little to no nutritional value. I know that calorie/sugar content is fairly low, so thats good but not exactly sure how healthy it really is.
Anyway I will try one to see how refreshing and tasty they are :-D My review and update will come later today.
 If you decide to try one feel free to share with us your thoughts on the starbucks refreshers!

Pre-Plan For Stressful Days

No Sleep, Stressed, Unhealthy Relationships, Procrastination, Deadlines, Past Dues, Late Payments, and the list goes on and on and on...Agh! Will I ever get caught up?!

Hang on to your skinny jeans! This is where weight gain occurs.

Here are some ways you can help reduce weight gain when things get a little too overwhelming.

PRE PLAN for stressful days.

 Come up with good food plans for days when you know you will seek comfort in food. The notion of having a pint of ice cream set off to the side specifically for stressful days just doesn't cut it. What if you have 3 stressful days out of a week? That's 3 pints of ice cream! yikes. Stock up and be prepared for days when you just want to splurge and relax. Here are some ways to help you prepare ;) 

Find ways to make Comfort food...Healthy!

You have tossed ice cream and doughnuts out of the window...now what?
There are many food options that you can consider when it comes to filling your crave for sweet or salty snacks. Angela Lidon is the Queen of Healthy Comfort Food Recipes. Check her out here at OhSheGlows. Some of her recipes look a little "iffy" but, like the saying goes, "don't knock it till you try it." Angela knows her stuff ;)

 When Pre Planning: Travel International.

I'll tell you what...the last time I went grocery shopping, the international aisle blew my socks off!

I have to admit that I could not read most of the labels that were in the section of my interest because they were written in different languages but the ingredients...I Understood (they were written in English)! :D
I found great natural oil mixtures, pastas, and dips that I have never seen before (outside of an international market). The price was reasonable and it was a great experience. I couldn't wait to go home to test new recipes ;) The international aisle has been added to my... grocery list! :D

Get This (with food)

Stepping out of the box does not mean following the same pattern of baking traditional cakes, cookies, and pies all with base ingredients of butter, sugar,eggs, and milk...
Try to really challenge yourself by creating new family recipes with a fruit or veggie base such as a soup broth or fruit sweetener. You will be surprised at ideas you come up with!


I hope this helps in pinpointing some ways that you can change unhealthy eating habits. Happy Monday! :D

Low Calorie Strawberry, Blueberry, Mango Smoothie

Okay Guys, so I know it is the beginning of Fall but I still have to get a smoothie or two out of my system before moving on to the warmer drinks and colder days. 

Ingredients:

1.5 c Frozen Sliced Strawberries 

1/2 c Frozen Blueberries 

1/2 c Frozen Mango Chunks 

2 tbs Cane Sugar

1.5 c Water 

(As long as you have FROZEN fruit, no ice is needed) :)

You will need a food processor. I used my Ninja.

Blend all ingredients together until smooth.

Makes about 24 oz.

240 Calories

Throw a straw in the center and slurp! :D

Thanks Guys! Here's To Happy Living :)

How She Did It: Tasha shares her weight loss journey

Hello all! Jess and I have been looking for inspiring well~being warriors to share their journey with us. We found one! LaTasha Anderson is a great inspiration for ALL.

Tasha's Journey

Name: LaTasha Anderson
Age: 31
Weight loss: 124 pounds so far! Yay!

A little about yourself: 
I am a second grade teacher that loves to laugh and spend a lot of time with my friends.
I LOVE to travel and read.
If I can do those at the same time, even better!


What was your turning point?
Three friends and I decided to do a 6 month weight loss challenge during June 2011. Winner takes $250! Since I am a sore loser AND I love money, I was determined to win!
I lost by 0.2 percent!!! I was crushed, but looking back, I received so much more!


When and How did you start your healthy journey?
I actually started my journey in January of 2011.
I won a one year gym membership in an auction & decided to use it.
I began by going to Zumba 2-3 days a week. I had lost about 25 pounds by June 2011. Then when the weight loss challenge came about, I increased my Zumba workouts to 5 days a week and started to watch what I ate.
That's when the weight literally started to melt off. 


 How do you feel now vs before making healthy changes?
I had a ton of energy to begin with, but I am like the Energizer Bunny now!
I have also made a whole new network of friends due to working out and that has been the BEST! After losing so much weight and sticking to my new lifestyle, many of life's obstacles seem easier to overcome.


How have you overcome some of the challenges that you have faced during your healthy journey?
I feel that you HAVE to be committed! You can not come in half hearted. You have to be READY to make a change.
Prayer helped A LOT when I was ready to throw in the towel!
My hardest challenges have been vacationing. I LOVE to travel, and it is SO HARD to exercise and eat healthy when there's no gym or grocery stores on hand. Fortunately, I found ways to get my exercise in and make healthy choices when trapped in the land of sugar at Disney World!


How do you maintain your current weight and health? 
I workout 6 days a week. 6 days of Zumba. 5 days also consist of an additional 30 minutes of cardio and 45 minutes of weight lifting. 4 days also consist of 2.5-3 miles of walking on each of those days.
My diet consists of anything I want to eat. I just make sure that I use moderation and get in at least 5-7 servings of fruits and vegetables a day.
For example, I LOVE pizza! I would eat 3 pieces at a time. NOW I eat one piece and have a salad as a side and a fruit for a dessert. I still get my pizza and my body is happy!
I also drink PLENTY of water and eat plenty of protein since I workout so much.

What are big motivators that you use on the days that you don't feel like eating healthy or exercising?
My main motivator is my body. It is so used to working out that it just feels like it needs to be working out, not laying around. I just don't feel myself if I miss a workout or two.

What advice would you give for someone struggling to make healthy lifestyle changes?

Number 1: FIND WHAT MOTIVATES YOU! If you do not have motivation or something to strive towards, your journey will be difficult. For me it was money and the need to win. For my friend, it was her children. It's easier if you have something to push you towards your goal.
Number 2: EAT WHAT YOU LIKE, BUT USE MODERATION!!!!
Number 3: DO NOT KEEP UNHEALTHY FOODS YOU LOVE IN YOUR HOUSE. If I want a treat, such as Oreos, I'll buy some. I then take out about 6, put them in a Ziploc baggie, and take the rest to work or a friend's house. I satisfy my craving without sabotaging my hard work. You can't overeat if it's not there!
Number 4: FIND SOMEONE ON THE SAME JOURNEY! It helps to have someone who understands what you are going through cheering you on. 

Thanks again for sharing Tasha!
If anyone else would like to share their weight loss journey let us know.

Eat a Rainbow!

Fruits and Vegetables: How to tell what you are eating by the color of your food

Red fruits and veggies - 

Contain lycopene along with other nutrients. Lycopene is an antioxidant responsible for the red color of the fruit or vegetable. 

Following a diet rich in lycopene has been liked to reduced risk for several major diseases. 

Orange and Yellow fruits and veggies - 

Contain beta-carotene, vitamin C, potassium along with other nutrients. 

Eating Orange and Yellow fruits and vegetables may help promote heart and vision health. May also promote a healthy immune system

Green fruits and vegetables - 

Contain phytochemicals, chlorophyll, and other nutrients. 

Eating green fruits and vegetables can help reduce the risk of cancer, normalize digestion time, fight free radicals, and boost immune system.

 Blue and Purple fruits and vegetables - 

Contain nutrients such as resveratrol and flavonoids. 

Blue and purple fruits and veggies pack a powerful punch of antioxidants. Blue and purple fruits and veggies help give you extra protection against urinary tract infections and could help boost brain and vision health. 

White/tan/brown fruits and vegetables - 

Contain nutrients such as beta-glucans and ligans. 

White/tan/brown fruits and vegetables can reduce the risk colon, prostate, and breast cancer.

Smart Shopping: Fruits and Vegetables

Had a good time shopping with Jess 

So I know I'm a little late ... Jessie gave me a gift card to Sam's last Christmas and I never got into the habit of using it. I realize now that Iv'e been missing out! 

I've stopped juicing for a minute because of the high prices of fruit and veggies at Kroger and Walmart. This is just what I needed to start juicing again! 

Strawberries came in a good size container and were only 3.98. Heck Yeah! We'll Take It! Now that Iv'e come to my senses, I will definitely shop here frequently for my fruits and veggies. Wondering if GFS is the same way???