How to Increase Your Vegetable Intake

Posted on April 05 by
in Blog
If juicing is not an option for you, here are some tips to help make eating vegetables – preferably raw – an easier and tastier part of your life:
 
1. Make them easy and quick to grab for snacks.
 
Wash carefully to help remove dirt and contaminants. Cut larger vegetables into ready-to-go, bite-size pieces.
 
2. Make vegetables the focal part of your meal.
 
Rather than building your meal around meat or other protein foods, start with generous servings of leafy green and cruciferous vegetables. Fill at least half of your plate, and remember, potatoes don't count!
 
3. Experiment with new recipes for raw vegetable salads and stir-fry.
 
Use your imagination and try new combinations or look up recipes online. Mashed ripe avocado makes a tasty and healthy dip for cut up raw vegetables.
 
4. Make it a goal to try at least one new vegetable a week, and find creative ways to add it into your regular diet.
 
See something you don't recognize at your local farmer's market? Just ask. Growers are delighted to share preparation tips and may even provide a sample. As a general rule, the more colorful the vegetable, the higher the levels of antioxidants.
 
5. Sign up for a vegetable cooking or raw food preparation course.
 
Many natural food grocery stores offer free or low-cost cooking and raw food preparation courses. You'll return home with recipes and renewed enthusiasm. Or, look for classes and "how-to" articles online.
 

Friday Funny....

Posted on March 30 by
in Blog

The FRUIT Debate

Posted on March 26 by
in Blog

To eat fruit or not eat fruit.....that is the million dollar question these days, so let me break it down for you.

When we talk about sugar for energy, we are referring to glucose in food. Fruit can be over 50% fructose. Excessive fructose can raise triglycerides, cause fatty liver, instigate gout, promote weight gain and the list goes on.

If you are healthy, eating 2 to 3 servings of fruit per day is fine. If you struggle with health issues, limiting fructose is often recommended.

First, start with avoiding all high fructose corn syrup in foods like soda, Gatorade, bread and salad dressings. Also avoid fruit juices, dried fruit and canned fruit.

Next, limit fruit to 1 or 2 servings per day. The highest fructose fruits are apples, cherries, mangoes, watermelon and pears. The least are honeydew melon, cantaloupe, all berries and oranges.

As you can see from the list below, even the the high fructose fruits have health benefits.

My best recommendation is to eat fruit when it is in season, which will limit your fructose through out the year.

*****Fructose is high in summer foods (fruit) to fatten us up for the winter..... remember that when we think fruit is an unlimited food group.

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OKB BBQ SAUCE

Posted on March 21 by
in Blog

OKB bbq sauce is only 10 calories per serving and contains all natural ingredients. It is by far the tastiest and healthiest bbq sauce on the market. It can be hard to find at the grocery stores, but they do deliver!

https://www.okbsauce.com/where-to-buy.html

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