A Holiday Rainbow
by Eileen Johnson
The American Cancer Society suggests eating 5 A Day from the fruit and vegetable group as one way to decrease your cancer risk. A national program called The Cancer Project, run by physicians, researchers and registered dieticians, states that increasing your intake of fruits and vegetables strengthens your immune system, helps knock out cancer cells and improves cancer outcome.
The more variety of colors you consume, the more protective antioxidant and “phytonutrient” (or sometimes called “phytochemical”) rich elements you will be consuming. This is easier during the summer and fall seasons, when fresh fruits and vegetables are profuse and our activity levels lend themselves more easily to eating in a healthy fashion. This time of year, it may be too easy to visit fast food restaurants and reach for the pop and chips.
What are antioxidants and why are they so important? Antioxidants are molecules that oppose and render free-radicals harmless. Free-radicals are very unstable, destructive and age-promoting molecules that form as a result of natural chemical reactions in the body, wear and tear on the body, exposure to toxins and are promoted by stress. Phytonutrients are compounds found in plants that are thought to display health-protecting, cancer preventive qualities. The brighter the color, the more antioxidant/phytochemical rich the plant is.
Here are some ways you might include these health promoting elements in your diet:
Start with great recipe books:
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From Animal Crackers to Wild West Beans, Carol Timperly
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Vegetable Heaven, Mollie Katzen
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Nourishing Traditions, Sally Fallon
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Alkalize or Die, Dr. Theodore A. Baroody
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The New Laurel’s Kitchen, Laurel Robertson, Carol Flinders, and Brian Ruppenthal
- The pH Miracle for Weight Loss, Robert O. Young, PhD and Shelley Redford Young
Keep a prepared veggie dish on hand. Vegetable soup is a healthy and warming breakfast or lunch. Here is a great recipe from Alkalize or Die:
1 Tbsp. Butter
2 tomatoes, chopped
1 onion, chopped
2 parsley sprigs
½ C. Shredded cabbage
spinach leaves, chopped
½ C. Celery
1 C. grated carrots
1 beet, grated
Garlic powder and other seasonings
1 quart Water
Melt Butter on low heat, add next 6 vegetables. Cover and let steam 5 minutes. Heat water, add all ingredients and serve.
Plan easy to prepare vegetable wraps for “on the go” days.
Fill spelt, rice or wheat tortillas, or even large leaves of lettuce with: julienne cut red, yellow and green peppers, tomatoes, fresh guacamole, thinly sliced zucchini and red or yellow onion, peas from peapods or broccoli spears. Top with dressing of choice.
Have available pre-cut fruits and vegetables. They are a great ready to eat snack or to accompany a meal. Keeping them ready to go cuts down on preparation time too.
Choose antioxidant rich drinks:
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green tea
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freshly juiced fruits and vegetables
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specially bottled antioxidant drinks like mangosteen, concord or pomegranate.
Go for fruit and nut desserts. My guests are used to seeing cut up fruit and nuts for desserts, sometimes with a low fat vanilla or coconut pudding like Mori Nu Mates or yogurt on top. And what is a better treat in the winter than fresh fruit and nuts?
Make it a challenge this holiday season to include more fruits and vegetables in your diet this year and make it a healthy holiday season.
Eileen Johnson, RN on staff at Valley Natural Foods can be reached directly at ejohnson@valleynaturalfoods.com. She offers free 20-minute consultations. Check her availability or schedule a visit by calling customer service at 952-891-1212, #221.
