20 Foods with Superpowers

These aren't your run-of-the-mill edibles. The following foods are bursting with nutrients that will enhance your muscles, strengthen your bones, boost your immunity, and fight inflammation.

 

Popping a daily multivitamin might be worthwhile as "health insurance," but let's face it: Eating real food is a lot more fun than gobbling supplements. Besides, you can get most, if not all, of the nutrients essential to good health by selecting the right combination of foods. You just have to know where to look.

 

Oysters

Bone Builder
Shellfish, in general, is an excellent source of zinc, calcium, copper, iodine, iron, potassium, and selenium. "But the creamy flesh of oysters stands apart for its ability to elevate testosterone levels and protect against prostate cancer," says Bass. "They aren't a food most people will eat regularly, but getting five into your diet twice a week will make your weekends more fun."

Dried Plums

Bone Builder
Also known as prunes, these dark shrivelers are rich in copper and boron, both of which can help prevent osteoporosis. "They also contain a fiber called inulin, which, when broken down by intestinal bacteria, makes for a more acidic environment in the digestive tract," says Bowerman. "That, in turn, facilitates calcium absorption." Enjoy four or five a day to strengthen your bones and boost your energy.

Bok Choy

Bone Builder
This crunchy cruciferous vegetable is more than the filler that goes with shrimp in brown sauce. "Bok choy is rich in bone-building calcium, as well as vitamins A and C, folic acid, iron, beta-carotene, and potassium," says celebrity trainer Teddy Bass. Potassium keeps your muscles and nerves in check while lowering your blood pressure, and research suggests that beta-carotene can reduce the risk of both lung and bladder cancers, as well as macular degeneration. Shoot for a cup a day

Artichokes

Bone Builder
Lauded for centuries as an aphrodisiac, this fiber-rich plant contains more bone-building magnesium and potassium than any other vegetable. Its leaves are also rich in flavonoids and polyphenols—antioxidants that can cut the risk of stroke—and vitamin C, which helps maintain the immune system. "Eat them as often as you can," says Bowerman. Ripe ones feel heavy for their size and squeak when squeezed.

Kiwis

Bone Builder
Like bananas, this fuzzy fruit is high in bone-protecting potassium. "They're also rich in vitamin C and lutein, a carotenoid that can help reduce the risk of heart disease," says Bowerman. "I try to eat at least one or two a week after exercising." Freeze them for a refreshing energy kick, but don't peel the skin: It's edible and packed with nutrients.

Tea/Green Tea

Immunity Booster
Studies show that green tea—infused with the antioxidant EGCG—reduces the risk of most types of cancer. "The phytonutrients in tea also support the growth of intestinal bacteria," says Bowerman. "Specifically, they inhibit the growth of bad bacteria—E. coli, Clostridium, Salmonella—and leave the beneficial bacteria untouched." Why is this important? "Because up to 70 percent of your immune system is located in your digestive tract," says Bowerman. "Four cups a day will keep it functioning at its peak."

Ginger

Immunity Booster
Contrary to popular belief, ginger—a piquant addition to so many Asian dishes—isn't a root, it's a stem, which means it contains living compounds that improve your health. Chief among them is gingerol, a cancer suppressor that studies have shown to be particularly effective against that of the colon. Chop ginger or grind it fresh and add it to soy-marinated fish or chicken as often as you can. The more you can handle, the better.

Blueberries

Immunity Booster
"This potent little fruit can help prevent a range of diseases from cancer to heart disease," says Ryan Andrews, the director of research at Precision Nutrition, in Toronto, Canada. One serving (3.5 ounces) contains more antioxidants than any other fruit. Drizzle with lemon juice and mix with strawberries for a disease-fighting supersnack.

Tomatoes

Immunity Booster
"I think of tomatoes as the 'fighting herpes helper' for the divorcé crowd," says Petersen. Their lycopene content can also help protect against degenerative diseases. "Cooked tomatoes and tomato paste work best," he says. Shoot for half a tomato, or 12 to 20 ounces of tomato juice, a day.

Pomegranates

Immunity Booster
The juice from the biblical fruit of many seeds can reduce your risk of most cancers, thanks to polyphenols called ellagitannins, which give the fruit its color. In fact, a recent study at UCLA found that pomegranate juice slows the growth of prostate cancer cells by a factor of six. "Drink a cup a day," says Bowerman.

Tofu

Muscle Enhancer
Made from soybeans, tofu was once the bastion of vegetarians. But the plant protein in these pressed bean curds—available firm or soft, and delicious when marinated and tossed into salads—provides a full complement of amino acids, as well as isoflavone, which helps muscles recover from exercise. "A serving is four ounces," says Andrews. "Eat one to three servings a week."

Lentils

Muscle Enhancer
These flat beans don't just make delicious soups. "They're packed with protein, not to mention B vitamins and zinc, which are important for good sexual health," says Andrews. Eat half a cup twice a week, cooking them for about 30 minutes (until they start to break apart) to create a satisfying mashed-potato-like texture. "A single serving will help you cover all of your nutritional bases," adds Andrews.

Greek-Style Yogurt

Muscle Enhancer
All yogurt provides muscle-friendly protein as well as probiotics that keep your digestive tract healthy and your immune system in top form. "But the Greek variety is thicker than regular yogurt, so it has more protein, and it's sweeter and heartier," says Clark. "It's man-style yogurt, with a velvety texture." Mix eight ounces with fruit for breakfast, or spread it on flatbread and top with chicken and onions.

Eggs

Muscle Enhancer
The old school of thought was that you should eat egg whites rather than whole eggs in order to get the protein without the added cholesterol. But recent studies have proved that the fat in the yolk is important to keep you satiated, and the benefits of the minerals and nutrients in the yolk outweigh its cholesterol effect. Eggs deliver the most nutrients for the fewest calories and provide the most satiety per calorie consumed. Plus, eggs contain choline, a B vitamin that studies have linked to improved brain function. "Eat three or four servings a week for breakfast or as a protein alternative at other meals," says Bowerman.

Chocolate Milk

Muscle Enhancer
Believe it or not, the sweet brown milk you loved as a kid is actually good for you. "Chocolate milk is one of my favorite postexercise recovery drinks because it contains whey protein, which helps muscles recover and repair," says Grieger. "Plus, it tastes great while boosting calcium and vitamin D, which research shows is important for preserving cartilage and joint health." Indeed, a 2006 study in the International Journal of Sport Nutrition and Exercise Metabolism found that it is as good as or better than Gatorade for replacing glucose in fatigued muscles. "Drinking one large glass after you work out will boost muscle growth and speed recovery," says Grieger.

Pineapples

Inflammation Fighter
With its potent mix of vitamins, antioxidants, and enzymes (in particular, bromelain), pineapple is an all-body anti-inflammation cocktail. It also protects against colon cancer, arthritis, and macular degeneration, says Grieger. If only the "colada" part of the equation were as healthy. Have half a cup, two or three times a week.

Bing Cherries

Inflammation Fighter
Research by the U.S. Department of Agriculture shows that eating up to 45 bing cherries a day can lower the risk of tendinitis, bursitis, arthritis, and gout, says Bowerman. Studies also suggest that they reduce the risk of chronic diseases and metabolic syndrome. "They taste great on yogurt or cereal," says Bowerman.

Turmeric

Inflammation Fighter
Curcumin, the polyphenol that gives the spice its tang and yellow hue, has antitumor, antiarthritis, and anti-inflammatory properties. "Studies show that it also inhibits the growth of plaques associated with Alzheimer's," says Bowerman. Sprinkle half a tablespoon on fish or chicken to add color and flavor.

Flaxseed

Inflammation Fighter
Rich in protein and fiber, these seeds taste great on cereal and yogurt. Their oil also comes in pill or liquid form, and is high in alpha linolenic omega-3s, which puts them next to wild fish on the list of heart-healthy fare. "They're a great brain food too," says Andrews. Shoot for a tablespoon of ground flaxseed a day.

Almonds

Inflammation Fighter
These energy-rich snacks lower bad cholesterol, thanks to plant sterols, and benefit diabetics by lowering blood sugar. They're also rich in amino acids, which bolster testosterone levels and muscle growth. "Eat a third of a cup a day with the skins on. The skin is full of antioxidants," says Bowerman.

Making Exercise Part of your everyday life.

Easy Exercise Tips

MAKING EXERCISE PART OF YOUR EVERYDAY LIFE

Even a little regular exercise can help ease depression, boost energy and mood, and relieve stress. But you don’t have to be a fitness fanatic to reap the benefits. No matter your age, health limitations, or fitness levels, there are enjoyable ways to use physical activity to feel better every day.

More Help: Senior FitnessLimited Mobility ExcerciseDieting

In This Article:

• Benefits of exercise
• Obstacles to exercise
• It’s easier than you think
• Easy ways to move more
• Start exercising slowly
• Make exercise fun
• Stay motivated

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The life-changing benefits of exercise

Exercise is not just about aerobic capacity and muscle size. Sure, exercise improves your health and your physique, but it has even greater benefits for your energy, mood, and brainpower. A study in the ACSM Journal of Health & Fitness asked long-term exercisers (those who had been regularly exercising for an average of 13 years) what motivated them to continue exercising. Rather than being motivated by building muscle or flattening their stomachs, for example, most exercisers cited the feelings of well-being they derived from exercise, along with increased pep and energy, and how exercise helped them sleep better and made them more relaxed.
The important thing to remember is that these benefits can be achieved without spending hours pumping weights in a gym or pounding on a treadmill. Regular mild to moderate exercise can improve your life by:

• Easing stress and anxiety. A twenty-minute bike ride won’t sweep away life’s troubles, but exercising regularly helps you take charge of anxiety and reduce stress. Aerobic exercise releases hormones that relieve stress and promote a sense of well-being.
• Lifting your mood. Exercise can treat mild to moderate depression as effectively as antidepressant medication. Exercise also releases endorphins, powerful chemicals in your brain that energizes your spirits and makes you feel good.
• Sharpening brainpower. The same endorphins that make you feel better also help you concentrate and feel mentally sharp for tasks at hand. Exercise also stimulates the growth of new brain cells and helps prevent age-related decline.
• Improving self-esteem. Regular activity is an investment in your mind, body, and soul. When it becomes habit, it can foster your sense of self-worth and make you feel strong and powerful.
• Boosting energy.  Increasing your heart rate several times a week will give you more get-up-and-go. Start off with just a few minutes of exercise a day, and increase your workout as you feel more energized.

Obstacles to exercise: What’s holding you back?

Despite all the life-changing benefits, many of us still think of exercise as a chore, either something that we don’t have time for, or something that’s only suitable for the young or the athletic.
There are many commonly-held myths about exercise that make it seem more arduous and painful than it has to be. Overcoming obstacles to exercise starts with separating fact from fiction.

Why we don’t exercise

“I don’t have enough time to exercise.”
Even short low-impact intervals of exercise can act as a powerful tool to supercharge your health. If you have time for a 15-minute walk with the dog, your body will thank you in many ways.
“Exercise is too difficult and painful.”
Consider “no pain, no gain” the old fashioned way of thinking about exercise. Exercise doesn’t have to hurt to be incredibly effective. You don’t have to push yourself to the limit to get results. You can build your strength and fitness by walking, swimming, even playing golf or cleaning the house.
“I’m too tired to exercise.”
Regular exercise is a powerful pick-me-up that can significantly reduce fatigue and make you feel much more energetic. If you’re feeling tired, try taking a brisk walk or dancing to your favorite music and see how much better you feel afterwards.
“I’m too old to start exercising,” “I'm too fat,” or “My health isn’t good enough.”
It’s never too late to start building your strength and physical fitness, even if you’re a senior or a self-confessed couch potato who has never exercised before. And exercise is a proven treatment for many diseases—from diabetes to arthritis. Very few health or weight problems make exercise out of the question, so talk to your doctor about a safe routine for you.
“I’m not athletic.”
Do you hide your head when the tennis ball approaches? Are you stumped at the difference between a foul ball and a free throw? Join the ranks. Don’t worry if you’re not sporty or ultra-coordinated. Instead, find an activity like walking, jogging, or yoga that makes you feel good to be in your body.
“Exercise is boring.”
Sure, pounding on a treadmill for an hour may not be everyone’s idea of a good time. But not all exercise has to be boring; just about everyone can find a physical activity they enjoy. Try playing ping-pong (table tennis) or activity-based video games with your kids. So-called “exergames” that are played standing up and moving around—simulating dancing, skateboarding, soccer, or tennis, for example—can burn at least as many calories as walking on a treadmill; some substantially more. Once you build up your confidence, try getting away from the TV screen and playing the real thing outside.

Reaping the benefits of exercise is easier than you think

To reap the benefits of exercise, you don’t need to devote hours out your busy day, train at the gym, sweat buckets, or run mile after monotonous mile. You can reap all the physical and mental health benefits of exercise with 30-minutes of moderate exercise five times a week. Two 15-minute exercise sessions can also work just as well.
If that still seems intimidating, don’t despair. Even just a few minutes of physical activity are better than none at all. If you don’t have time for 15 or 30 minutes of exercise, or if your body tells you to take a break after 5 or 10 minutes, for example, that’s okay, too. Start with 5- or 10-minute sessions and slowly increase your time. The more you exercise, the more energy you’ll have, so eventually you’ll feel ready for a little more.  The key is to commit to do some moderate physical activity—however little—on most days. As exercising becomes habit, you can slowly add extra minutes or try different types of activities. If you keep at it, the benefits of exercise will begin to pay off.

Moderate exercise means two things:

• That you breathe a little heavier than normal, but are not out of breath. For example, you should be able to chat with your walking partner, but not easily sing a song.
• That your body feels warmer as you move, but not overheated or very sweaty.

Do I need different types of exercise?

While any kind of exercise offers tremendous health benefits, different types of exercise focus more on certain aspects of your health. You can concentrate on one type of exercise or mix them up to add variety to your workouts and broaden the health benefits.

• Aerobic activities like running, cycling, and swimming strengthen your heart and increase your endurance.
• Strength training like weight lifting or resistance training builds muscle and bone mass, improves balance and prevents falls. It’s one of the best counters to frailty in old age.
• Flexibility exercises like stretching and yoga help prevent injury, enhance range of motion, reduce stiffness, and limit aches and pains.

Easy exercise tip 1: Move more in your daily life

Even if you don’t have a 15 or 30 minute window to dedicate to yoga or a bike ride, that doesn’t mean you can’t add physical activity to your day. If you're not ready to commit to a structured exercise program, think about physical activity as a lifestyle choice rather than a single task to check off your to-do list. Look at your daily routine and consider ways to sneak in activity here and there. Even very small activities can add up over the course of a day.

• In and around your home. Clean the house, wash the car, tend to the yard and garden, mow the lawn with a push mower, sweep the sidewalk or patio with a broom.
• At work and on the go. Look for ways to walk or cycle more. For example, bike or walk to an appointment rather than drive, banish all elevators and use the stairs, briskly walk to the bus stop then get off one stop early, park at the back of the lot and walk into the store or office, take a vigorous walk during your coffee break. Walk while you’re talking on your cell phone.
• With friends or family. Walk or jog around the soccer field during your kid’s practice, make a neighborhood bike ride part of weekend routine, play tag with your children in the yard or play exercise video games. Walk the dog together as a family, or if you don’t have your own dog, volunteer to walk a dog from a shelter. Organize an office bowling team, take a class in martial arts, dance, or yoga with a friend or spouse.
• While watching TV. Gently stretch while watching your favorite show, do push-ups, sit-ups or lift light weights during the commercial breaks—you'll be amazed at how many repetitions you can fit in during the commercials of a half hour show! Better still, once a week turn off the TV and take a walk outside instead.

Easy exercise tip 2: Start slowly—a little is better than nothing

When we decide to begin exercising, many of us will rush out and join a gym or buy costly exercise equipment with a vow to working out every day. We may go to the gym once or twice, use the equipment a couple of times and then quickly lose motivation. The gym membership gathers dust and the exercise equipment is confined to the back of a closet.
Exercise doesn’t need to be such an all or nothing commitment. If you haven’t exercised before or you’ve tried an exercise program in the past and been unable to stick with it, it’s important not to set unrealistic goals. Committing to exercise for an hour a day in a gym may be too challenging at first, whereas committing to 10 minutes just three or four times a week is more manageable. Once these short windows of activity become a habit and you start experiencing the benefits, it’s easier to progress to the next level.

Tips for getting started in an exercise program

• Take it slow.  Start with an activity you feel comfortable doing, go at your own pace, and keep your expectations realistic. For example, training for a marathon when you’ve never run before may be a bit daunting, but you could give yourself the goal of participating in an upcoming 5k walk for charity.
• Make exercise a priority. It’s one of the best things you can do for your physical and mental health and by making exercise a priority in your life, you’ll be more likely to stick with it over the long-term. If you have trouble fitting exercise into your schedule, consider it an important appointment with yourself and mark it on your daily agenda. Even the busiest amongst us can find a 10-minute slot to pace up and down an office staircase or take the dog for a walk.
• Go easy on yourself. Do you feel bad about your body? Instead of being your own worst critic, try a new way of thinking about your body. No matter what your weight, age, or fitness level, there are others like you with the same goal of exercising more. Try surrounding yourself with people in your shoes. Take a class with others of a similar fitness level. Set easy goals for yourself to start with. Accomplishing even the smallest fitness goals will help you gain body confidence.
• Expect ups and downs. Don’t be discouraged if you skip a few days or even a few weeks. It happens. Just get started again and slowly build up to your old momentum.

Safety tips for beginning exercisers

If you’ve never exercised before, or it’s been a significant amount of time since you’ve attempted any strenuous physical activity, keep in mind the following general health precautions:

• Get medical clearance. If you have special health issues such as an existing heart condition or high blood pressure, talk with your doctor or health practitioner and let him or her know your plans.
• Stretch. No matter what form of exercise you choose, you’ll benefit from adding stretching exercises to gain flexibility and range of motion. Stretching to warm up and cool down is the best form of injury-prevention for new exercisers.
• Drink plenty of water. Your body performs best when it’s properly hydrated. Failing to drink enough water when you are exerting yourself over a prolonged period of time, especially in hot conditions, can be dangerous.

Easy exercise tip 3: Make exercise fun

You are more likely to exercise if you find enjoyable, convenient activities. Give some thought to your likes and dislikes, and remember that preferences can change over time.

Pair an activity you enjoy with your exercise

There are numerous activities that qualify as exercise. The trick is to find something you enjoy that forces you to be active. Pairing exercise with another activity makes it easier and more fun. Simple examples include:

• Take a dance or yoga class.
• Blast some favorite music and dance with your kids.
• Make a deal with yourself to watch your favorite TV shows while on the treadmill or stationary bike.
• Workout with a buddy, and afterwards enjoy coffee or a movie.
• Enjoy outdoor activities such as golf, playing Frisbee, or even yard work or gardening.

Make exercise a social activity

Exercise can be a fun time to socialize with friends and working out with others can help keep you motivated. For those who enjoy company but dislike competition, a running club, water aerobics, or dance class may be the perfect thing. Others may find that a little healthy competition keeps the workout fun and exciting. You might seek out tennis partners, join an adult soccer league, find a regular pickup basketball game, or join a volleyball team.
For many, a workout partner can be a great motivator. For example, if you won’t get out of bed to swim yourself, but you would never cancel on a friend, find a swim buddy.

Easy exercise tip 4: Stay motivated

Making lifestyle and behavior changes is not easy. It takes time and effort and you’ll likely suffer some setbacks along the way.  But over time, as you continue to exercise, you’ll start to reap the physical and mental health benefits and improve your physical performance. You’ll be able to exercise longer and harder and have the confidence to try new activities.
Of course, no matter how much you enjoy an exercise routine, you may find that you eventually lose interest in it. That’s the time to shake things up and try something new, add other activities to your exercise program, or alter the way you pursue the exercises that have worked so far.

Set yourself goals and rewards

Rewarding yourself for reaching an exercise goal is one of the best ways to stay motivated. Set an achievable goal regarding your participation and effort, not necessarily how much weight you can lift, miles you can bike, or pounds you can lose lost. If you stumble in your efforts, regroup and begin again. Reward yourself when you reach your goals—a new pair of shoes, a dinner out, whatever works to motivate you.

Other ways to keep your exercise program going

• Be consistent. Make your workouts habitual by exercising at the same time every day, if possible. Eventually you will get to the point where you feel worse if you don’t exercise. That dull, sluggish feeling fitness buffs get when they don’t work out is a strong incentive to get up and go.
• Record your progress. Try keeping an exercise journal of your workouts. In a matter of months, it will be fun to look back at where you began. Keeping a log also holds you accountable to your routine.
• Keep it interesting. Think of your exercise session as time to yourself. Enjoy that time by listening to music, chatting with friends, and varying locations. Exercise around natural beauty, new neighborhoods, and special parks. Above all, avoid workout boredom by mixing it up and trying new routines.
• Spread the word. Talking to others about your fitness routines will help keep motivation strong and hold you accountable to your exercise program. You’ll be delighted and inspired hearing ways your friends and colleagues stay active and on track. Who knows, you might even convince someone else to try to be more active.
• Get inspired. Read a health and fitness magazine or visit an exercise website and get inspired with photos of people being active. Sometimes reading about and looking at images of people who are healthy and fit can motivate you to move your body.

Quick Tips:Having Enough Energy to Stay Active.

You may be worried about having enough energy to exercise. These tips can help.

And remember this: Exercise can actually give you more energy. After they start to be more active, most people feel more energetic throughout the day.

Eat a balanced diet

Unless you're exercising for an hour or more, you don't need to eat more calories or eat special foods for energy. A balanced diet will give most people the energy they need for physical activity.

• Have a healthy snack like an apple, a whole-wheat bagel, or a handful of baby carrots if you're running low on energy. Nutrition bars are convenient, but be sure to read the label. They can be high in calories.

Drink plenty of fluids

Many people do not drink enough fluids to balance the loss from sweating from physical activity. To protect yourself from dehydration:

• Drink plenty of water before, during, and after you are active. This is very important when it’s hot out and when you do intense exercise.
• Use a sports drink, such as Gatorade or Powerade, if you will be exercising for longer than 1 hour, and try to drink it at least every 15 to 20 minutes.
• Avoid drinks with caffeine or alcohol. They increase dehydration.
• Don't take salt tablets. Most people get plenty of salt in their diets. If you are worried about replacing minerals lost through sweating, use a sports drink.
• In extremely hot weather, take extra care to prevent dehydration. Exercise early in the day or later in the evening when it is cooler.
• If you get dizzy, lightheaded, or very tired, stop exercising.

Make sure you're rested

If you feel weak and tired but aren't sick:

• Try a short, brisk walk or similar activity. You may find that walking for 5 to 10 minutes actually gives you more energy.
• Switch back and forth between rest and exercise. Gradually increasing your exercise may give you more energy.
• Avoid medicines that can cause tiredness, such as tranquilizers and cold and allergy medicines.
• Improve your diet. Eating a balanced diet may give you more energy. Don't skip meals, especially breakfast.
• Stay away from alcohol, caffeine, and nicotine. They can actually make you feel tired.
• Cut back on watching TV. Spend that time with friends, try new activities, or travel to break the cycle of tiredness.
• Get a good night's sleep:
  • Try to get rid of all sounds and lights in your bedroom.
  • Don't eat just before you go to bed.
  • Use your bed only for sleeping and sex. Do not read or watch TV in bed.
  • Get regular exercise during the day, but not within 3 or 4 hours of bedtime. Figure out what time of day works best for your sleep patterns. Outdoor exercise may help.

If you feel weak and tired because of a cold or the flu:

• Get extra rest while you are ill. Let your symptoms be your guide.
  • If you have a cold, you may be able to go on with your usual routine and just get some extra sleep.
  • If you have the flu, you may need to spend a few days in bed.
• Return slowly to your usual activities.
• Drink plenty of fluids so you don't get dehydrated.

Author: Healthwise Staff  Medical Review: E. Gregory Thompson, MD - Internal Medicine  & Heather Chambliss, PhD - Exercise Science 

NTSB recommends full ban on use of cell phones while driving

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NTSB wants cell phone ban while driving

A federal safety board called Tuesday for a nationwide ban on the use of cell phones and text messaging devices while driving.

The recommendation is the most far-reaching yet by the National Transportation Safety Board, which in the past 10 years has increasingly sought to limit the use of portable electronic devices -- recommending bans for novice drivers, school bus drivers and commercial truckers. Tuesday's recommendation, if adopted by states, would outlaw non-emergency phone calls and texting by operators of every vehicle on the road.

It would apply to hands-free as well as hand-held devices, but devices installed in the vehicle by the manufacturer would be allowed, the NTSB said.

The recommendation would not affect passengers' rights to use such devices.
Study: Distracted drivers in denial

NTSB members say the action is necessary to combat a growing threat posed by distracted drivers. While distracted driving has been a problem "since the Model T," in the words of NTSB Chairwoman Deborah Hersman, authorities say it has become ubiquitous with the explosion in the number of portable smart phones.
At any given daylight moment, some 13.5 million drivers are on hand-held phones, according to a study released last week by the National Highway Traffic Safety Administration.

Some 3,092 roadway fatalities last year involved distracted drivers, although the actual number may be far higher, NHTSA said.

"This (distracted driving) is becoming the new DUI. It's becoming epidemic," said NTSB member Robert Sumwalt.

Accident investigators routinely seek protective orders to preserve smart phones for use as evidence in accident investigations, Hersman said.

But because distracted drivers sometimes do not own up to their actions, or because they die during the crash, determining whether distraction was a factor in an accident can be difficult.

That was the case in a 2010 chain-reaction accident near Gray Summit, Missouri. During the 11 minutes prior to that incident, the driver of a pickup truck received five text messages, and sent six, and he was seen leaning over just before the accident, leading investigators to believe the driver was likely distracted when his truck plowed at 55 mph into the rear of a tractor trailer, which had slowed or stopped because of a highway work zone. Two school buses then plowed into the wreckage. Two people -- including the pickup truck driver and a bus occupant -- were killed; 38 other people were injured.

The driver of the pickup truck was 19 years old, and was in violation of a Missouri law prohibiting drivers under the age of 21 from texting while driving. But the safety board focused little on the age of the driver, casting "distracted driving" as epidemic among people of all ages.

Time: How dangerous is it, really?

The NTSB said cell phone laws alone would not solve the problem, but must be accompanied by aggressive educational campaigns and strict enforcement. The Missouri State Highway Patrol had issued only 120 citations for texting in a two-year-period, the NTSB said.

Currently, a patchwork of laws governs cell-phone usage by drivers. Some 35 states ban text messaging while driving, 30 states ban cell-phone use by novice drivers, and 10 ban all use of hand-held cell phones, according to the NTSB.

The safety board also recommended the electronics industry develop phones that would discourage their use by drivers, but could identify a car occupant's location so that passengers could use the devices.

A Virginia Tech Transportation Institute study of commercial drivers found that a safety-critical event is 163 times more likely if a driver is texting, e-mailing or accessing the Internet.

The NTSB's action is a recommendation only, but the board has been instrumental in leading for changes in other areas of transportation safety.

Chairwoman Hersman said the ban may inconvenience motorists, but would save lives.
"Needless lives are lost on our highways, and for what? Convenience? Death isn't convenient," Hersman said. "So we can stay more connected? A fatal accident severs that connection."

The NTSB's investigation of the August 5, 2010, Missouri crash also exposed numerous other safety shortcomings.

Although Missouri requires school bus inspections twice a year -- one by the highway patrol and a second by a certified inspection station -- an inspection 10 days before the accident did not reveal faulty brakes on one of the buses, the NTSB said. The faulty brakes were not a factor in the accident, the NTSB said, because the driver said she did not hit the brakes before the crash.

But the NTSB criticized the service station that inspected the brakes, the contract owner of the school buses, and the highway patrol. The highway patrol gave the bus company a "Total Fleet Maintenance Award" before the accident because 100% of its buses had passed inspection. In an unannounced inspection following the tragedy, the pass rate dropped to 60%, the NTSB said.

The NTSB said both the inspection station and the highway patrol performed inadequate inspections.

5 Paths to Happiness: Internal Changes to Transform Your Life

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5 Paths to Happiness

Internal changes to transform your life.

By Steven M. Melemis, Ph.D., M.D., for MSN Health & Fitness

 

 

The purpose of life is the pursuit of happiness. But you sometimes lose your way and end up going in the wrong direction. When that happens, how do you change your life to make it better?

Happiness is an inside job. Before you change anything else in your life, have a look at yourself. If you don’t change who you are, any external changes you make will feel nice temporarily, but then you’ll go back to feeling the way you did before.

Here are the five points that will help you change your life:

1. Get ready for change.
2. Identify what you need to change.
3. Let go of old habits to make room for change.
4. Learn new coping skills.
5. Incorporate the changes into your life.

Get ready for change

Don’t be afraid to look at yourself. You may be worried that you will find something you don’t like. Everyone has a few dark corners in their character. That’s normal, and shouldn’t be an obstacle to change.

Start with your easiest issues and you will gradually make changes in the rest. Everything is connected. Look at your deepest issues only when you are ready.

Take small steps. Don’t take an all-or-nothing approach to change and sabotage yourself before you start. Decide ahead of time to make small changes, and you will make progress.

When you take an all-or-nothing approach, you don’t have the energy to make big changes, and you don’t see the significance of small changes, so you will feel stuck. There are only a few things you probably need to change in order to make a big improvement in your life.

Identify what you need to change

Stress and negative thinking are the most common things people need to change. Examples of stress include fears, resentments, dwelling on the past, or worrying about the future. Examples of negative thinking include all-or-nothing thinking and disqualifying the positives.

Do you think that things have to be perfect, and anything less is a failure? Do you focus on the few negatives in your life and ignore the many positives? These factors lead to most unhappiness. In severe cases they can lead to anxiety, depression, and addiction.

How all-or-nothing thinking leads to problems: “I have to do things perfectly because anything less is a failure.” This is the most common type of negative thinking, and the main cause of anxiety, depression, and addiction.

All-or-nothing thinking leads to anxiety because you’re worried that any mistake can expose you to criticism. You’re always second-guessing yourself, and you don’t give yourself permission to let your guard down.

It can lead to depression because when you think you have to be perfect, you feel trapped by your own high standards. That can be so exhausting that it depletes your mental and emotional resources leading to depression. All-or-nothing thinking can also lead to addiction because anxiety or depression feels so uncomfortable that you may turn to drugs or alcohol to escape.

Make room for change

The most overlooked part of change is making room for change. This is the missing piece in most self-help plans, and the reason why most people fail. They focus on why they are unhappy, thinking that alone will lead to change. They spend most of their effort trying to understand their issues. But this is just one part of change.

You also have to let go of old habits so that you don’t repeat the same mistakes. Have you ever asked yourself, “How could I be so smart but do such dumb things?” That’s what happens when you try to change without making room for change.

When you’re tense, you tend to do what’s familiar and wrong instead of what’s new and right. Stress is an obstacle to change because when you are tense, your ego and fears get in the way. Change isn’t just about what you learn, it’s also about what you let go.

Think of it this way. There are many coping skills you need to be happy. If you learn them all but don’t learn how to relax, you will still find it hard to change, because when you’re tense you will continue to repeat what’s familiar and wrong.

On the other hand, if you learn only one new coping skill—how to relax—you’ll still be happier, because everything is easier when you’re relaxed. If there is anything else you need to change, you’ll see it more easily and deal with it more effectively when you’re more relaxed.

Learn new coping skills

The three coping skills most people need to learn are these:

• How to reduce stress and relax
• How to stop dwelling on the negatives and disqualifying the positives
• How to take better care of oneself

Stress management is important because it helps you reduce the anxieties, fears, and resentments that lead to unhappiness and are obstacles to change. It helps you live in the moment instead of dwelling on the past or worrying about the future.

In the moment is where you feel happiest and content. It’s hard to feel happy when you’re dwelling on the past. You replay events from the past and dwell on what happened and how it upset you. Stress management helps you let go of the past so that you can enjoy the moment.

Relaxation is more than just a way to relax. It is a way to change your life. You relax by letting go of the stress and negative thinking that lead to unhappiness, and in doing so you improve your life. This is what makes relaxation a coping skill for change.

There are a variety of relaxation techniques to choose from. They range from breathing techniques to yoga and meditation. They all help you let go of tension and be in the moment.
Cognitive therapy is the most commonly used technique for changing your thinking. The main idea behind cognitive therapy is that your thinking determines your mood. Your mood is not determined by external factors, but how you interpret external factors.

If, for example, you interpret your experiences in a negative way, you will feel negative. The opposite is also true. If you take time to appreciate the positives in your life and don’t disqualify them, you can improve your mood. If you change your thinking, you will change your life.

Stress management also teaches you how to take better care of yourself. You practice putting time aside to relax, which is an act of self-care. You are saying that you are worth taking time for, which improves your self-esteem.

Incorporate the changes into your life

All change is difficult, even good change. You have repeated your old habits thousands of times. You will have to repeat your new habits a few hundred times before they start to feel comfortable.

Both stress management and cognitive therapy can help here. You practice being relaxed and happy in stress management so that you can incorporate these qualities into your life. You practice a healthier way of thinking in cognitive therapy so that it can become your new automatic response.

Mind-body relaxation and cognitive therapy serve the purpose of life. Combined, they help you overcome most of the problems you are likely to face. They help you identify what makes you unhappy, let it go, and replace it with something better. They transform your life.

Relaxation techniques: Try these steps to reduce stress

Relaxation techniques are a great way to help with stress management. Relaxation isn't just about peace of mind or enjoying a hobby. Relaxation is a process that decreases the effects of stress on your mind and body. Relaxation techniques can help you cope with everyday stress and with stress related to various health problems, such as cancer and pain.

Whether your stress is spiraling out of control or you've already got it tamed, you can benefit from learning relaxation techniques. Learning basic relaxation techniques is easy. Relaxation techniques also are often free or low cost, pose little risk and can be done just about anywhere. Explore these simple relaxation techniques and get started on de-stressing your life and improving your health.

The benefits of relaxation techniques

When faced with numerous responsibilities and tasks or the demands of an illness, relaxation techniques may take a back seat in your life. But that means you might miss out on the health benefits of relaxation.

Practicing relaxation techniques can reduce stress symptoms by:

• Slowing your heart rate
• Lowering blood pressure
• Slowing your breathing rate
• Increasing blood flow to major muscles
• Reducing muscle tension and chronic pain
• Improving concentration
• Reducing anger and frustration
• Boosting confidence to handle problems

To get the most benefit, use relaxation techniques along with other positive coping methods, such as exercising, getting enough sleep, and reaching out to supportive family and friends.

Types of relaxation techniques

Health professionals such as complementary and alternative medicine practitioners, doctors and psychotherapists can teach various relaxation techniques. But if you prefer, you also can learn some relaxation techniques on your own.

In general, relaxation techniques involve refocusing your attention on something calming and increasing awareness of your body. It doesn't matter which relaxation technique you choose. What matters is that you try to practice relaxation regularly to reap its benefits.

There are several main types of relaxation techniques, including:

• Autogenic relaxation. Autogenic means something that comes from within you. In this relaxation technique, you use both visual imagery and body awareness to reduce stress. You repeat words or suggestions in your mind to relax and reduce muscle tension. For example, you may imagine a peaceful setting and then focus on controlled, relaxing breathing, slowing your heart rate, or feeling different physical sensations, such as relaxing each arm or leg one by one.
• Progressive muscle relaxation. In this relaxation technique, you focus on slowly tensing and then relaxing each muscle group. This helps you focus on the difference between muscle tension and relaxation. You become more aware of physical sensations. One method of progressive muscle relaxation is to start by tensing and relaxing the muscles in your toes and progressively working your way up to your neck and head. You can also start with your head and neck and work down to your toes. Tense your muscles for at least five seconds and then relax for 30 seconds, and repeat.
• Visualization. In this relaxation technique, you form mental images to take a visual journey to a peaceful, calming place or situation. During visualization, try to use as many senses as you can, including smell, sight, sound and touch. If you imagine relaxing at the ocean, for instance, think about such things as the smell of salt water, the sound of crashing waves and the warmth of the sun on your body. You may want to close your eyes, sit in a quiet spot and loosen any tight clothing.

Other common relaxation techniques include:

• Hypnosis
• Massage
• Meditation
• Tai chi
• Yoga

Relaxation techniques take practice

As you learn relaxation techniques, you'll become more aware of muscle tension and other physical sensations of stress. Once you know what the stress response feels like, you can make a conscious effort to practice a relaxation technique the moment you start to feel stress symptoms. This can prevent stress from spiraling out of control.

Remember that relaxation techniques are skills. And as with any skill, your ability to relax improves with practice. Be patient with yourself — don't let your effort to practice relaxation techniques become yet another stressor. If one relaxation technique doesn't work for you, try another. If none of your efforts at stress reduction seem to work, talk to your doctor about other options.

Also, bear in mind that some people, especially those with serious psychological issues and a history of abuse, may experience feelings of emotional discomfort during some relaxation techniques. Although this is rare, if you experience emotional discomfort during relaxation techniques, stop what you're doing and consider talking to your health care professional or mental health provider.

Sheldon with no sleep continued...

What can happen when you don't get enough sleep...

Too Much or Too Little Sleep

Studies show that 60 percent of adults claim to have problems sleeping a few nights a week or more [source: APA]. The sales figures for sleeping pills support this claim -- they topped $3.7 billion in 2007 [source: Slate]. Studies also show that 40 percent of adults experience daytime sleepiness that interferes with their productivity at least a few days each month and 20 percent are sleepy a few days a week or more [source: APA]. Are you getting drowsy yet?

Some of the less dangerous effects of going without sleep include irritability, moodiness, a lack of inhibition and difficulty with focus and concentration. This is if you only miss out on a couple of hours of sleep. If you miss more than that, your friends are going to start to wonder what's going on -- you may experience slowed speech, apathy, impaired memory, deflated emotional response and an inability to multitask. If you stay awake past this point, you'll get extremely drowsy and actually fall into microsleeps -- nodding off for five to 10 seconds at a time. Not a big deal in a movie theater, but potentially fatal if you're behind the wheel of a car. In fact, there are 100,000 car crashes every year due to falling asleep while driving [source: sleepfoundation.org]. If you push it further without sleep, you'll begin to hallucinate.

Aside from these bothersome side effects, scientists are just now learning that getting too little sleep may also lead to some serious health problems. Researchers still don't have conclusive data, but chronic sleep deprivation has been linked to high blood pressure, cancer, heart disease, obesity and diabetes. And then there's a statistic that will have parents forcing their 5-year-olds to bed while it's still daylight -- teenagers who didn't get enough sleep as preschoolers are twice as likely to use alcohol, tobacco and drugs [source: APA].

The impact on high blood pressure, heart disease and diabetes stems from the theory that our bodies may get stuck in a state of alertness without enough sleep. This leads to an increase in the production of stress hormones, which increases blood pressure. Sleep deprivation also affects the functioning of the lining inside the blood vessels and can cause some low-grade inflammation that could lead to heart disease. The diabetes risk comes from the lack of insulin produced in sleep-deprived adults.

The link to obesity may be the most confounding. You'd think that sleeping all day like a hibernating grizzly bear would turn you into a lump of goo. It turns out that when you don't catch enough Z's, the two hormones that help keep your appetite in check get thrown out of whack -- leptin and ghrelin.

How much sleep do we need?

Everyone needs different amounts of sleep, but the general consensus is that adults require between six and eight hours of sleep per night [source: APA]. Nobody passed this information along to Leonardo da Vinci. He practiced something called polyphasic sleep -- taking 20- to 30-minute naps every few hours throughout the day and night. Some people are big on "Da Vinci sleep," but it's not generally endorsed by mainstream science.

The amount of sleep you need also changes as you age. Newborn babies have it made -- they sleep 16 to 18 hours every day. So if you're sleeping like a baby, you probably aren't getting much done. At the three-month mark, babies start to recognize day as day and night as night. This is called the circadian rhythm. By the time they hit one year, most of which is spent sleeping, babies slumber for 10 to 12 hours each night and nap another three to five hours. Pretty nice lifestyle. By preschool, those long naps aren't happening.

Once kids hit puberty, they'll need more sleep than in their prepubescent period. Their body clocks shift, making it tougher to fall asleep and harder to wake up in the morning. In fact, teenagers don't start producing their sleep hormones until 1 a.m., compared to 10 p.m. in adults [source: The New York Times]. So lay off, Mom and Dad -- the teenager who won't go to sleep and can't wake up is really pretty normal. Researchers performed tests on teenagers and found that taking away just one hour of sleep led to poorer test scores, reaction time, recall and responsiveness.

College is when things get really messy. Out from under the thumb of their parents, college students typically don't police the amount of sleep they need. One study reveals that one quarter of all college students are chronically sleep deprived [source: The New York Times]. Of course, they can always catch some Z's during that Botany 101 lab. But this sleepy state leads to more than bad grades and dozing in class -- 55 percent of all drowsy-driving fatalities occur under the age of 25 [source: Dement].

There's also such a thing as too much sleep, so the key is to get the right amount. A six-year study of one million adults showed that the highest mortality rates occurred in those who either slept less than four hours per night or more than eight hours [source: The New York Times]. More than eight hours on a regular basis can also lead to depression, high blood pressure and heart disease. So the incentive to get out of bed is more serious than "I'm hungry" or "I have to pee." If that's not enough, this next statistic should encourage you to set that alarm clock -- those who average more than nine hours of sleep per night are twice as likely to develop Parkinson's disease as those who get six hours or less [source: The New York Times].

­So now you know how much sleep you're supposed to be getting -- but what happens if you don't?

Is sleep THAT important?

Most people would agree that there's nothing better than a good night's sleep. Stressful day at the office? Long hours doing yardwork and housework? All this can be repaired with a nice, long slumber. You awake the next day feeling calm, refreshed and ready for anything -- the stresses, aches and pains of the previous day are long gone.

There have been thousands of sleep studies performed over the years, but we still aren't exactly sure why we sleep. The old joke is that the function of sleep is to cure sleepiness. Prior to 1951, scientists thought bedtime was merely shutdown mode for both the body and mind. It wasn't until a graduate student at the University of Chicago hooked his son to a brain wave machine during sleep that we learned about rapid eye movement (REM) -- sleep periods when the brain speeds up its activity. During REM sleep our eyes twitch, our limbs and facial muscles may move and we dream. (You can read more specifics about sleep in our article How Sleep Works.)

One sleep theory is that ou­r brain goes over the information it received that day and decides what should stick around and where it should go. Think of your brain as a computer desktop. During the night, anything we learned that day is filed away in the proper folders, or moved to the recycle bin. Behavioral research supports this notion, but sleep is so mysterious and different for each person that it's tough to get conclusive results.

Even though we aren't exactly sure why we sleep, we know that we have to -- all mammals sleep. In fact, a lab rat that would normally live for three years will die in about three weeks without sleep [source: sleepfoundation.org]. We know that when we get too little sleep we feel lethargic, sluggish and fuzzy-headed. Long-term sleep deprivation has such an impact on the human psyche that it's been used as a form of torture by virtually every military in existence. There are studies that indicate that going without sleep is similar to being intoxicated.

So we know that we enjoy sleep, we have no choice but to sleep and going without it will make you feel a little drunk. But is getting the right amount of sleep that important or just bothersome if you don't?

Stay tuned for more blog entries for the answer ...

Color Wheel of Fruits and Vegetables

» Calculators and Charts

By Darrell Miller - 2008-01-12
The majority of people know that eating five servings of fruits and vegetables a day is very important.

* * *

But by eating fruits and vegetables of a variety of different colors, one can get the best all-around health benefits. Each different color fruit and vegetables contains unique health components that are essential to our health. Fruits and vegetables are very important to our health because they are whole foods, created by nature, that are rich in a large amount of nutrients. The processed foods that we so commonly eat, can never compare to the health benefits provided by strawberries or broccoli, which have fiber, vitamins, and enzymes built right in.
Eating plenty of healthy vegetables and fruits helps prevent heart disease and strokes, diverticulitis, control your blood pressure, prevent some types of cancers, and guards against cataract and macular degeneration or vision loss.
The phrase "eating a rainbow" of fruits and vegetables is a simple way of remembering to get as much color variety in your diet as possible, so that you can maximize your intake of a broad range of nutrients. The colors of fruits and vegetables are a small clue as to what vitamins and nutrients are included. By getting a variety of different colored fruits and vegetables, you are guaranteed a diverse amount of essential vitamins and minerals.
According to the food pyramid potatoes are not counted as a vegetable, as they are consist mostly of starch and should be consumed sparingly.
 
Red Fruits and Vegetables Contain nutrients such as lycopene, ellagic acid, Quercetin, and Hesperidin, to name a few. These nutrients reduce the risk of prostate cancer, lower blood pressure, reduce tumor growth and LDL cholesterol levels, scavenge harmful free-radicals, and support join tissue in arthritis cases.
 
Orange and Yellow fruits and vegetables Contain beta-carotene, zeaxanthin, flavonoids, lycopene, potassium, and vitamin C. These nutrients reduce age-related macula degeneration and the risk of prostate cancer, lower LDL cholesterol and blood pressure, promote collagen formation and healthy joints, fight harmful free radicals, encourage alkaline balance, and work with magnesium and calcium to build healthy bones.
 
Green vegetables and Fruit Green vegetables contain chlorophyll, fiber, lutein, zeaxanthin, calcium, folate, vitamin C, calcium, and Beta-carotene. The nutrients found in these vegetables reduce cancer risks, lower blood pressure and LDL cholesterol levels, normalize digestion time, support retinal health and vision, fight harmful free-radicals, and boost immune system activity.
 
Blue and purple fruits and vegetables Contain nutrients which include lutein, zeaxanthin, resveratrol, vitamin C, fiber, flavonoids, ellagic acid, and quercetin. Similar to the previous nutrients, these nutrients support retinal health, lower LDL cholesterol, boost immune system activity, support healthy digestion, improve calcium and other mineral absorption, fight inflammation, reduce tumor growth, act as an anticarcinogens in the digestive tract, and limit the activity of cancer cells.
 
White fruits and vegetables Contain nutrients such as beta-glucans, EGCG, SDG, and lignans that provide powerful immune boosting activity. These nutrients also activate natural killer B and T cells, reduce the risk of colon, breast, and prostate cancers, and balance hormone levels, reducing the risk of hormone-related cancers.
 
Chart of Colored Vegetables and Fruit
(See bottom of page for printable chart)

Green Artichokes Arugula Asparagus Avocados Broccoflower Broccoli Broccoli rabe Brussel sprouts Celery Chayote  squash Chinese cabbage Cucumbers Endive Green apples Green beans Green cabbage Green grapes Green onion Green pears Green peppers Honeydew Kiwifruit Leafy greens Leeks Lettuce Limes Okra Peas Sno Peas Spinach Sugar snap peas Watercress Zucchini

White Bananas Brown pears Cauliflower Dates Garlic Ginger Jerusalem artickoke Jicama Kohlrabi Mushrooms Onions Parsnips Potatoes Shallots Turnips White Corn White nectarines White peaches

Red Beets Blood oranges Cherries Cranberries Guava PapayaPink grapefruit Pink/Red grapefruit Pomegranates Radicchio Radishes Raspberries Red apples Red bell peppers Red chili peppers Red grapes Red onions Red pears Red peppers Red potatoes Rhubarb Strawberries Tomatoes Watermelon

Yellow/Orange Apricots Butternut squash Cantaloupe Cape Gooseberries Carrots Golden kiwifruit Grapefruit Lemon Mangoes Nectarines Oranges Papayas Peaches Persimmons Pineapples Pumpkin Rutabagas Sweet corn Sweet potatoes Tangerines Yellow apples Yellow beets Yellow figs Yellow pears Yellow peppers Yellow potatoes Yellow summer squash Yellow tomatoes Yellow watermelon Yellow winter squash

Blue/Purple Black currants Black salsify Blackberries Blueberries Dried plums Eggplant Elderberries Grapes Plums Pomegranates Prunes Purple Belgian endive Purple Potatoes Purple asparagus Purple cabbage Purple carrots Purple figs Purple grapes Purple peppers Raisins

 
Freezing Fruits and Vegetables:
To preserve for consumption during the winter or off season see which fruits and vegetables you can freeze.
 
 
The nutrients found in the above fruits and vegetables have a significant impact on our health.
Quercetin, which is found in apples, onions and other citrus fruits, not only prevents LDL cholesterol oxidation, but also helps the body cope with allergens and other lung and breathing problems.
 
Ellagic acid, which is mainly found in raspberries, strawberries, pomegranates, and walnuts, has been proven in many clinical studies to act as an antioxidant and anticarcinogens in the gastrointestinal tract. This nutrient also has been proven to have an anti-proliferative effect on cancer cells, because it decreases their ATP production.
 
The best-known of the carotenoids, beta-carotene, is converted into vitamin A upon entering the liver.
Although being known for its positive effects on eyesight, it has also been proven to decrease cholesterol levels in the liver.
 
Clinical studies have proven that lycopene, mainly found in tomatoes, may decrease the risk of prostate cancer, as well as protect against heart disease. Lutein, which is found in blueberries and members of the squash family, is important for healthy eyes. However, it does support your heart too, helping to prevent against coronary artery disease.
 
Along with the above stated nutrients, there are even more nutrients found in fruits and vegetables that provide a great deal of support to our body. Almost everyone has heard of vitamin C, which keeps our immune system strong; speeds wound healing, and promote strong muscles and joints. This nutrient is scattered throughout the spectrum of fruits, but commonly associated with oranges and other citrus fruits. Potassium, which is the nutrient most Americans are deficient in, does great things for our hearts, and lowers blood pressure.
Another good food component many people don't get enough of if fiber, found in fruits, vegetables, and whole grains.
 
Flavonoids, which include anthocyanins, flavones, isoflavones, proantocyanidins, quercetin and more, are found almost everywhere. They are responsible for the colors in the skins of fruits and vegetables and help to stop the growth of tumor cells and potent antioxidants. They also can reduce inflammation.
 
Beta-glucan, found in mushrooms, stabilizes and balances the body's immune system by supporting white blood cells. EGCG is found in tea and has been shown to reduce the risk of colon and breast cancer. It boosts the immune system and encourages T-cell formation, which defends our body against sickness and disease.
 
Bioflavonoids, which are found in citrus fruits, are considered a companion to vitamin C because they extend the value of it in the body. These nutrients have the capabilities to lower cholesterol levels and support joint collagen in arthritis cases.
 
The number one excuse for not eating the required five servings of fruits and vegetables each day is they are too expensive. However, as compared to the amount of money spent on prepackaged, processed, and fast foods, most fruits and vegetables (with the exception of those that are not in season) are not all that expensive.
 
Because frozen fruits and vegetables retain the majority of their nutritional value, they can be an excellent alternative when certain foods are out of season.
 
Someone who is not able to eat five servings of fruits and vegetables each day can also drink fruit and vegetable drinks in their place. Although this shouldn't become a habit, fruit and vegetable drink mixes can be an excellent substitute when you're rushed or traveling.
 
The need for fruits and vegetables in our diet is growing rapidly with the type 2 diabetes, heart disease, and high cholesterol, hypertension that result from the "Typical American Diet" of fatty meats, processed sugars, and refined grains.
 
Great fruit drink Mixes and vegetable mixes can be found at your local health food store or internet health food store.

Wellness Games Week 6:Eat your fruits and vegetables!

Last, but not least of the Wellness Games “Fruits and Vegetables.”

I am by no means an expert, but I’ve read several articles about the advantages of getting your daily vitamins in foods vs supplements. Pretty much all of them agree that it’s preferable to get as much natural nutrition in your diet as possible. Lucky for us vitamins, minerals, antioxidants, and fibers come in some very tasty forms!

The new food guide is in the shape of a plate, about 1/2 - 2/3 of your plate should be filled with fruits and vegetables.

·         There are so many fruits and vegetables that I haven’t heard of. The more I’ve branched out of my comfort zone with produce the more I love produce. For example, I don’t love cooked spinach, but there are so many other greens that I do love that have very similar nutritional value. Bok choy, kale, swiss chard, beet greens, mustard greens, brussel sprouts…. Try something new.

·         A general rule of thumb with fruits and veggies is the richer the color, the more nutrients. Also, fruits and veggies of a similar color or form often have similar vitamins, and nutrients. Get to know your body's needs, and find a natural way to supplement it. For example without enough vitamin B your body feels weak and fatigued. Eating more grapefruit, oranges, watermelon, asparagus, sweet potatoes, and other vitamin B rich foods will help you feel more energized. Here is a link to a chart of what vitamins do correlated with a fruit and vegetable source - http://www.healthalternatives2000.com/vitamins-nutrition-chart.html

·         There are also several ways to “sneak” fruits and vegetables into your everyday cooking, using applesauce or banana can often be used as an egg or butter replacements in baking. Add diced or shredded apples into oatmeal,  extra veggies on a sandwich, spinach in between lasagna layers, even a slice of fresh lemon or lime to your beverage gives a little vitamin c boost (the diet coke lime doesn’t count, it’s just chemicals). It doesn’t ALWAYS have to be healthy foods, you can sneak fruits and vegetables into many desserts too. For example, pumpkin anything is good and still counts in my book, pumpkin bread, pancakes, cookies. There are SO many ways to trick your kids or yourself into eating more fruits and veggies.

·         I started a Pintrest board of fruit and vegetable ideas: http://pinterest.com/darcibertelsen/fruits-and-veggies/  if anyone is interested in contributing to that board to help find/share recipes or ideas let me know and I’ll add you as a contributor. I’ll be adding more to the board throughout the week.

This is a great brochure, and has a chart showing how many fruits and vegetables you personally should eat a day, check it out - http://www.fruitsandveggiesmatter.gov/downloads/General_Audience_Brochure.pdf

Gold = 7 days of eating your personal recommended portions of fruits and vegetables.

Silver = 5 days of eating your personal recommended portions of fruits and vegetables.

bronze = 3 days of eating your personal recommended portions of fruits and vegetables.

Let me know how did at the end of your week, good luck!

Darci