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Creating a Healthy Lifestyle

Creating a Healthy  Lifestyle

Tag Archives: Fruit and Vegetables

Eat, Drink and Be Healthy!

29 Thursday Nov 2012

Posted by creatingahealthylifestyle in Healthy Eating

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Breakfast, Cruciferous Vegetables, Fruit and Vegetables, Healthy Holiday Eating, Recipe Links, Salad, Soup, Tips for Healthy Holiday Eating, Water

Tis the season to get together with family and friends, and attend parties at work and/or social clubs and organizations.  With food and drinks in abundance, not to mention candies, cookies, pies and cakes, it’s easy to let your healthy eating slide until January.

Here’s a challenge for you.  Select one or two of the following tips to use throughout this holiday season.

1. Start each morning with a healthy breakfast. It’s a fact that people who eat breakfast don’t allow themselves to get so hungry that they over-eat once they do eat their first meal of the day.

2. Eat at least two servings of fruit and three servings of vegetables each day. For fruit, think apples, pears, bananas, oranges, berries, melons, etc. Your vegetables may be raw: carrots, celery, jicama, red peppers, peapods, broccoli, or cauliflower, or cooked, including cruciferous vegetables, like broccoli, cauliflower, kale or Brussels sprouts. Or consider spinach, zucchini, winter squash or asparagus.

3. Eat a salad each day. Choose 2 cups or more of lettuce or greens (spinach or kale), add raw vegetables: tomatoes, peppers, jicama, carrots, etc., and a protein if desired (cooked beans, tuna, cooked salmon or chicken), or a tablespoon of almonds and top with a small amount of dressing.

4. Eat a serving of soup each day. Broth based with vegetables is preferable.  If making your own, add 1/2 cup cooked brown rice, 1/2 cup cooked whole grain noodles or 1/2 cup cooked beans to vegetable broth along with your vegetables.

5. Make water your drink of choice throughout your day. Drink a large glass of water before your meals and snacks or sip on water throughout your day.  For a hot beverage, consider tea, or hot water with lemon and honey.

Love, Health & Happiness,

Phyllis

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Are You Aware of What You Eat?

23 Thursday Aug 2012

Posted by creatingahealthylifestyle in Healthy Eating

≈ 2 Comments

Tags

Artificial Colors and Flavors, Artificial Flavorings, Calories, Fast Food, Fiber, Food, Food Labels, Fruit and Vegetables, Health, Healthy Eating, healthy-living, Ingredient Lists, Man-Made Food Chemicals, Nutrition, Nutrition Facts, Nutrition Food Labels, Optimal Health, Plant Based Diet, Prevention, Processed Food, Real Food, Reverse Food Related Illnesses, Sugars, Whole Food, Whole Grains

Do you make it a practice to read nutrition food labels and ingredient lists on the foods you buy? Do you have an idea of how much fruit and vegetables you eat in relation to processed foods?

Living a lifestyle of healthy eating, that is, eating a diet made up primarily of real food, whole foods, fruits and vegetables, whole grains, beans, lentils, nuts and seeds, has been shown to provide optimal health.  Switching to a plant-based diet, with small amounts of chicken or fish if you choose, has been shown to prevent and reverse food related illnesses that so many people suffer from by eating a diet high in fat, cholesterol, and sodium from eating too much fast food and processed food.

Getting in the habit of reading nutrition food labels will help you be able to see just how many calories you are consuming along with the breakdown of fats, sugar, cholesterol, sodium, protein and fiber.

When reading the ingredient lists, remember that ingredients are listed in order of the most to the least.  Keep in mind that there are many names for sugar and a food item will often show more than one form.  Also, be on the lookout for ingredients you can’t pronounce or don’t know what they are. Beware, they may be artificial flavorings, colors, or other man-made chemicals to preserve and make the food item taste better.

Stay informed for better health!

Love, Health & happiness,

Phyllis

Healthy Eating – One Meal at a Time

10 Thursday May 2012

Posted by creatingahealthylifestyle in Healthy Eating

≈ 10 Comments

Tags

Digestion, Fiber, Fruit, Fruit and Vegetables, Healthy Eating, Healthy Lifestyle, Phytonutrients, Vegetables, Whole Foods

One way to transition to a lifestyle of healthy eating is to gradually add whole foods to what you already eat.  Whole foods are fruits and vegetables, grains, beans, nuts and seeds, that have not been processed.  For example, at breakfast, add a banana, blueberries, blackberries, strawberries or raspberries, or if making eggs, add some spinach.  At lunch add a cup of vegetable soup or a salad.  At dinner add an extra serving of vegetables.   In between meals, consider eating a piece of fruit (apple, orange, peach, pear, nectarine), raw vegetables (carrots, celery, jicama, red bell peppers, tomatoes, cucumber) dipped in hummus, or a small handful of almonds.

The advantage of eating whole foods is that your body gets all of the phytonutrients that are unique to fruits and vegetables and other whole foods, in their original form.  Whole foods also contain fiber that not only helps with digestion, but also gives you a satisfying feeling of fullness.

Love, Health & Happiness,

Phyllis

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