Prescription for Better Health: Eat Plants

Let's start by answering the question "what is a diet of plant based foods or whole food?" Plant-based foods, includes fruits, vegetables, legumes, whole grains and nuts. Other words you are hearing related to nutrients rich diets and supplements are "whole food, whole food nutrition" these are all referring to plant based foods. Plants in addition to providing you with energy and essential micronutrients (vitamins, minerals), contribute thousands of biologically active phytochemicals. These plant chemicals are one of the elements that impact your health either by adding your healthy lifestyle or taking away from your healthy lifestyle.

To date there are over 4000 studies to support the health benefits of diets rich in fruits, vegetables, legumes, whole grains and nuts. Even with all this evidence it is unclear as to what specific nutrients directly benefit specific health issues. Scientists are very interested in the potential for specific phytochemicals to prevent or treat disease, however at this time the current scientific evidence suggests that FOODS are the MOST EFFECTIVE WAY to get vitamins, minerals, phytochemicals and antioxidents.

The American Heart Association no longer recommends taking a supplement, the recommendation is to eat a diet full of fruits and vegetables. Makes sense to me. Why take a vitamin C, E or A when you can get all this and more from a carrot? Studies suggest a fresh, clean whole apple provides 12,000 phytonutrients including all the vitamins and minerals that have been discovered and the others that have not. It is believed that it is the synergy of all that is present in the food that impacts the state of your health.

Despite all of the controversy surrounding the optimal components of a healthy diet, there is little disagreement among scientists regarding the importance of fruits and vegetables. Eating a diet full of fruits and vegetables reduces your risk of the following diseases.

At first glance this may look like the diseases your grandmother is getting however, children are now at risk too.

* Cardiovascular Disease - Stoke, Heart Disease, High Blood Pressure
* Type 2 Diabetes Mellitus
* Cancer - particularly cancers of the digestive tract (oropharynx, esophagus, stomach, colon and rectum and lung)
* Osteoporosis

These are the diseases your grandmother maybe developing as they are Age Related Diseases:

* Cataracts
* Macular Degeneration
* Chronic Obstructive Pulmonary Disease
* Neurodegenerative Disease - Parkinson's, Alzheimers

The National Cancer Institute recommends a range of 5-9 servings of fruits and vegetables daily.

The table below provides some examples of a single serving of fruits or vegetables.
Examples of One Serving of Fruits or Vegetable

* 1 medium sized apple or orange
* 1 small banana
* 1 cup of raw salad greens
* ½ cup of vegetables
* ½ cup of chopped fruit
* ½ cup of cooked peas or beans
* ¼ cup of dried fruit

The 2005 Dietary Guidelines (USDA) for Americans are similar with respect to fruit and vegetable intake recommendations, but they are tied to caloric intake rather than age and gender.

USDA Daily Recommendation for Fruit and Vegetable consumption:
ADULTS: 2 cups (4 servings) of fruit and 2½ cups (5 servings) of vegetables = 5 1/2 cups
CHILDREN: 1.5 cups of fruit and (3 servings) and 2 cups (4 servings) of vegetables = 3 1/2 cups

In both cases, consumption of a variety of different fruits and vegetables is recommended, including dark green, red, orange, yellow, blue and purple fruits and vegetables, as well as legumes (peas and beans), onions and garlic.

The evidence is clear the prescription for better health is to eat a wide variety of fresh fruits, vegetables, whole grains, nuts and legumes every day.

Have you had your 5 1/2 cups of fruits and veggies today? whole grains? nuts?

Can Fruits and Vegetables Cut Cancer Risk?

H e re i s a great article published by WebMD on Sep 12, 2008. Findings might be mixed about eating fruits, vegetables and colon cancer but the consensus isn't for improved health. There are over 4,000 publish studies that establish the benefits (reduced risk of heart disease, stroke, cancer, diabetes, and other chronic illnesses) of eating a diet packed full of fruits and vegetables.

Major health organizations recommend eating a diet full of a wide variety of fruits and vegetables. The USDA recommends 7 - 13 servings of fruits and vegetables (6 cups) every day to maintain a healthy body. (www.mypyramid.org).

There is no medical condition that is not improved by good nutrition and there is not one medical condition that is not made worse by bad nutrition. - Dr. Paul Williams, Emergency Room Specialist

Can Fruits and Vegetables Cut Cancer Risk?

Does eating fruits, vegetables, and grains really protect against colorectal cancer? Researchers have been studying this question for years, but their findings have been mixed.

Now a new study from the University of Hawaii weighs in on the issue, but it may do little to clear up the confusion.

The investigation found a modest protective benefit for fruit and vegetable consumption in men but not in women. The benefit was stronger for colon cancer than rectal cancer , and eating grains was not
linked to colorectal cancer.

The findings raise as many questions as they answer, Abraham Nomura, MD, PhD, tells WebMD.

"Based on our research and some of the other studies, there is a suggestion that men derive more benefit from eating fruits and vegetables in terms of colorectal cancer risk than women," he says.
"But at this point it is only a suggestion."

Fruits, Vegetables, and Cancer Nomura and colleagues followed close to 200,000 adults between the ages of 45 and 75 for an average of seven years, during which time 1,138 of the men and 972 of the women developed colon or rectal cancer.

All the study participants filled out a food frequency questionnaire when they entered the trial.
Based on those answers, the researchers concluded that men who ate the most fruits and vegetables were 26% less likely to develop colorectal cancer than men who ate the least. No decrease in risk associated with fruit and vegetable consumption was seen for women.

There is some suggestion that the female hormone estrogen and estrogen therapy helps protect against colorectal cancer. If this is the case, it might help explain why women would derive less benefit from eating fruits and vegetables than men, Nomura says.

When the researchers analyzed data from only women who took estrogen therapy, they found no difference in colorectal cancer risk among those who ate the most fruits and vegetables and the least.
The study is published in the latest issue of the American Journal of Clinical Nutrition.

Different Studies, Different Findings

The investigation is not the first to suggest that eating fruits and vegetables may be more protective for men than for women. Last year, a joint study by the National Institutes of Health and the AARP concluded that eating vegetables but not fruit lowered colorectal cancer risk in men but not women.
But a pooled analysis of 14 studies of fruit and vegetable consumption on colon cancer risk, also published last year, showed no strong link to colon cancer risk in general and no difference between men and women. A protective benefit appeared stronger for cancers of the lower colon, with a 26% decrease in risk seen.

Anita Koushik, PhD, who led the study team, tells WebMD that most of the recent studies examining the impact of fruit and vegetable consumption on colorectal cancer risk suggest no more than a modest benefit.

"There are still many unanswered questions," she says. "We don't yet know the effect of fruit and vegetable consumption at younger ages and throughout life. That hasn't really been studied."

By Salynn Boyles Reviewed by Louise Chang ©2005-2008 WebMD, LLC. All rights reserved. Feedback Terms of Service Privacy Statement

If this is you, you might want to try Juice Plus+
See what everyone is talking about...
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PS Great movie " SuperSize Me"

The Road to Better Health is Paved With Healthy Habits

Once I ran a 1/2 marathon.
How did I get started?
With the desire then one step at a time, baby steps.
How can you? The same way.

Running a marathon begins with the thought "Yes, a marathon sounds like fun! I have the time for training, I want to and I can do it once I learn how." Next by talking with someone with experience, knowledge ( gathering the information needed), creating a plan, developing habits then becoming committed ... now you are on your way to reaching your goal. After weeks, months or perhaps years you are ready for the race enjoying all the benefits and rewards that accompany accomplishing your goal.

Was it hard? Yes. Was it challenging? Yes. Was it worth it? Yes.

How did it happen? You want it to happen for you?

At first you will develop a plan to walk a specific amount of time and/or distance. When walking becomes easy you will add a walk - run routine, next run, increasing distance and duration as you continue to train. Developing habits to improve eating foods (improving performance) , sleep (rest/relaxation/recovery)

, your thinking (stress, motivation) all are part of the training. Over time you will develop the habits to complete the marathon. You will feel great, like a winner.

Your life is much the same. A marathon of sorts. A life marathon. The question is what experience would you like to have on your life marathon? What is your goal for quantity (how long), quality (how healthy), and longevity (how you age)? Unlike a marathon you run, your life marathon is not optional. You are traveling along this road, there is no turning back, you can not change the past. However there are many paths you can take which stand before you. Each path is created by a group of habits. Habits that promote sickness or health, longevity or aging.

Healthy habits help you to feel better, look better, be well. Unhealthy habits, interrupt your sleep, thinking and leave you sluggish, low energy, sick and tired. There is no middle ground with your lifestyle habits. The choices you make are good for you or bad for you. Your habits will determine how your feel, look, live and even die.

As with any goal it begins with the first step.
One foot in front of the other.
Small at first.
Each building on the other.
Moving forward to reach your goal.

52 HEALTHY HABITS
one for each week of the year.
As your guide to assist you to create the life you desire and deserve.

When you are ready to receive your healthy habit ... request your habit to be sent by email or text messaging directly to your phone by contacting CindyCohenRN@yahoo.com

Your health is your true wealth,

Your partner,

Cindy Cohen RN
Health Coach

Eat for Protection

Protect yourself by protecting your immune system. Many think taking a vitamin C is just the prescription. However, Vitamin C is just one of the many vitamins, minerals and phytonutrients needed to keep your body strong and healthy.

Research around isolated vitamins remains controversial as more long term studies are studied and published. In some case studies taking isolated vitamins reduces effectiveness of the vitamins and also can – in cases – work against your desired results. This is because vitamins and nutrients work together and need each other to produce the best results. When vitamins, minerals and phyonutrients are ingested in whole foods they are easy to metabolize, 100% utilized and always good for you.

To get the most from your foods eat them as close to nature as possible. Less cooked, processed more whole, fresh raw and organic if possible.

"Good health is the most valuable asset we can ever have. It generates positive qualities like confidence, enthusiasm, vigor, and joyfulness — qualities that enable us to achieve the life we desire." - Hippocrates Health Institute

Here is a shopping list of foods to fortify your immune system:

Vegetables - dark green leafy, carrots, broccoli, cauliflower,beets, tomatoes, spinach
Fruit - apples, oranges, papaya, pineapple, cherries, peaches, blueberries, raspberries, grapes
Mushrooms
Fiah - salmon, tuna, mackerel, lake trout, herring, sardines
Nuts - walnuts, almonds
Yogurt - with live bacteria
Garlic
Grains - Oats, barley amaranth, brown rice, bulgur (cracked wheat), whole-wheat pasta, couscous, flaxseed, millet, quinoa, rye, spelt, wheat berries, wild rice
Tea - white, green

Remember to take care of yourself...if you don't who will?

Eat to Age Healthfully - wikiHow

Eat to Age Healthfully - wikiHow

Have you heard about the "appetite stimulus package"?

Have you heard the new radio ad campaign for McDonalds?
They are offering an "appetite stimulus package".
Here is the deal.
Buy more fat, carbs, salt and calories for less money.
What a bargin!

It seems by radio, television and internet we hear every other day in the US about the latest health related"epidemic" in our county. Children today are developing adult diseases such as type 2 diabetes, arthritis, kidney stones you name it and our kids are getting it at an unbelievable rate. As adults we have more lifestyle related diseases than any other country as well. However this health crises in not limited to the US. As "American" fast food selections become more available throughout the world so does the opportunity to develop heart disease, diabetes, cancer and many more degenerative disease just as we Americans do. Yikes!

In the "old days" nurses and doctors used to teach patients in the hospitals and medical offices how to take care of themselves and learn what to do to stay healthy (prevention). Not much any more. With the cost of health care in the US who can go to the doctor?

"Now days" we are learning how to take care of ourselves from the television, radio, internet, health food store clerks or a friend. Lucky for us McDonald's has jumped right in to help us out with our health decisions!

The next the next time you decide to take advantage of the McDonald's clever"appetite stimulus package" consider these health risks and benefits.

BENEFITS - easy, convenient, tasty, fast, simple RISKS (long term) - obesity, heart disease, stroke, diabetes just to name a few RISKS (short term) - weight gain, low energy, constipation, reduced blood flow

Consider this too.

"80% of all emergency room visits are not emergencies they are the result of a decade of lifestyle choices." Paul Williams MD, ER Physician

I am wondering if McDonald's offers a free ride to the nearest hospital with that meal?

What do you think?

Did they lie to us about this too? VitaminWater

By now you may be wondering if everything "they" told you has been a lie about the foods you are eating. Your local market is stocked with food after food labeled with "health claims" on the front of the package in very big letters. Do you believe this too?

It is time to take charge of yourself.
You can begin today by asking these questions.

What is the objective of the marketing company?
What is the objective of the manufacture/producer of the food product?

The answer is to make money. Plan and simple. As the end user it is easy to become confused by all the "razzle dazzle". Pretty boxes, hearts, healthy people on the packages matched with the message of "eat me and you will have healthy heart, bones," you get the picture.

For just a second let's review what the objectives are of the food companies who produce and sell food. The more you eat and drink the more money they make. There are millions of dollars to be made. Do you think the company (in this case Coca Cola) cares if the claims are true? Care about your health? The health of your children? Take all the time you need ... the answer is no. Never.

Time Magazine a few years back committed an issue to 'Living to 100". People who were born
" before 1979 have a 1 in 25 chance of living to 100 years old". If you were born "after 1979 now (30 year olds), have a 1 in 10 chance to live to 100".

So let me ask you ...how long are you planning to live?
How do you plan on spending your health living it?

It is time to become an "informed consumer." Read all you can, learn what is really good for you. Remember there are no "neutral" foods, you are either eating foods that are good for you or bad for you. If you need some help, get it. It is never too late to begin to take care of yourself. The sooner you do the better you will feel. Isn't feeling great really what you are looking for?

Remember, if you don't take care of yourself ... who will?

_________________________________

Coca-Cola Sued Over Vitamin Water Health Claims

Vinnee Tong
The Associated Press
January 16, 2009

A nutrition advocacy group on Thursday sued the Coca-Cola Co., the biggest beverage maker in the world, over what it calls "deceptive" health claims about VitaminWater.

The Washington-based Center for Science in the Public Interest accuses Coke of selling what it says is basically sugar water by claiming it has vitamins that boost immunity and reduce the risk of disease.

The group said the health benefit claims that Coca-Cola makes about its VitaminWater are "nonsense." It filed a class action lawsuit in U.S. District Court in the Northern District of California.

"Any nonsensical claim you like, you can find in their line of VitaminWater," said the group's senior nutritionist, David Schardt.

VitaminWater flavors are marketed with words such as defense, rescue, energy and endurance. The drinks' top three ingredients are water, cane sugar and crystalline fructose, a form of sugar, according to the bottle labels. The 20-ounce bottle has roughly 33 grams of sugar, compared with about 39 grams in a typical 12-ounce soft drink.

Coca-Cola bought Glaceau's VitaminWater for $4.1 billion in June 2007. It was considered a coup at a time when consumers were buying less and less soda.

Consumers worried about their health had been driving down sales for soft drinks and switching to bottled water and other drinks like VitaminWater. The lawsuit says Coca-Cola "profited enormously" from sales driven by consumers' health concerns.

To read the full article: http://www.reuters.com/article/domesticNews/idUSTRE50E54L20090115