Eat the Rainbow

Different color fruits and vegetables offer different nutrients so it’s important to make sure you’re getting some variety in your 5-6 servings per day!

Orange and Yellow:  beta-carotene, potassium, vitamin C, vitamin E, lycopene, zeaxanthin.  These nutrients aid in the prevention of age related macula degeneration and prostate cancer risk.  They promote collagen formation, fight free radicals, aid in the building of healthy bones, and help lower LDL cholesterol and blood pressure

Blue and Purple:  reservatrol, vitamin C, fiber, flavanoids, lutein, zeaxanthin, ellagic acid, and quercetin.  These nutrients aid with retinal health, immune system support, aid with health digestion, fight inflammation and reduce LDL cholesterol, and reduce tumor growth, act as anticarcinogens (specifically in the digestive tract), and limit cancer cell activity.

Green:  chlorophyll (which gives them their green color), fiber, calcium, folate, vitamin C, beta carotene, lutein.  These nutrients help lower cancer risks as well as lower your LDL cholesterol and high blood pressure.  They also help boost your immune system, aid with digestion, and retinal health and vision.

White: beta glucans, EGCG, SDG, and lignans.  These nutrients aid your immune system function primarily by activating natural killer B and T cells.  They also aid in reducing the risk of colon, breast, prostate, and hormone-related cancers. 

Red:  lycopene, ellagic acid, Quercetin, and Hesperidin.  These are usually well known for their role in reducing the risk of prostate cancer but they also help lower blood pressure and LDL cholesterol levels, reduce tumor growth, and support joint tissue.

What is Whole Grain?

A whole grain consists of three layers:

·        Bran – fiber-rich outermost

                    layer

·        Endosperm – the largest

                    portion of the grain

                    and the main source

                    of energy or starch

·        Germ – the nutrient rich

                     innermost part of

                     the grain providing vitamins & minerals

A refined grain or for example, white bread, consists of a kernel that has had the bran and germ removed.  The bran and the germ are the two parts of the grain that contain the most nutrients, therefore making whole grain products more nutritious. 

To ensure that you are buying a whole grain product look for 100% whole grain on the package. 

The recommended amount is 48 grams per day or 3 of your total 5-6 grain servings.  One serving of whole grain is considered 16 grams and these products are indicated with a yellow stamp.

Know Your Portion Sizes!

1 deck of cards is

3oz of protein

(1oz. of protein  = 1 serving of

protein.  Typically at lunch and

dinner we eat about 3 oz.)

1 serving of cheese

 

1 serving of fruits or vegetables

1 serving of whole grain

 

Tip of thumb = 1 teaspoon  or 1 serving of oil or peanut butter



How to Keep Your New Year’s Resolution

Many people make Resolutions come January 1^st.  Most people make them with good intentions but they are often forgotten or get put on the back burner as we return to our daily grind.  The majority of resolutions tend to include some sort of healthier living aspect.  Perhaps it is to eat healthier, lose weight, or become more active.  Whatever you chose to focus on in 2011, here are some helpful tips for keeping those good intentions alive!

·       Write your goal down and post it somewhere you will see it on a daily basis like the refrigerator or mirror

·       Small changes add up! 

o   Have a new little goal for each week to make that big goal more manageable.

·       Write a contract and sign it so you are held accountable

·       Tackle the goal with a partner

·       Practice positive self talk

·       If you experience a set back or “cheat” accept it and move on!  Don’t beat yourself up over it

·       Most importantly, have fun!!!