Tips to increase your fruit and vegetable intake

In an earlier post, I posted a diagram of the importance of water and its effects on the body (why water is so important). In addition to taking in the proper amount of water (at least 64 ounces per day), eating vegetables and fruits are also very important. Incorporating them into your diet are essential.

Many diseases develop in the body when it does not release wastes properly, particularly digestive diseases. Green vegetables and fruits are two of the key elements that help the digestive system eliminate potential harmful bacteria from the body.  If you struggle with getting these into your diet, checkout >>  Tips to increase your fruit and vegetable intake.

#cleaneating, #dietaryfiber, #eating, #foodrelatedproducts, #fruit, #juicing, #produce, #vegetables, #water

Time is of the Essence!

AND, you have one more gift to get .    .    .


What Can You Grow?

tower gardenGrow your own vegetables, fruits, herbs and flowers.

Get one for yourself! Also makes the perfect holiday gift.

Find out how >>> Tower Garden




KISS for Thanksgiving!

Keep It Simple & Savory!

Whether or not you have decided to make a lifestyle change or are planning to, Thanksgiving does not have to break your vision and mission. Even in the midst of the holiday season there is a way to maintain your healthy/clean eating lifestyle and enjoy the festivities. If you are a newbie, you are wondering if you’ll make it through all the holiday festivities, sweet and fatty foods, and good wine and other spirits. Trust me, YOU CAN DO IT! You just have to find a way, create a plan, and stick to the plan.

Believe you can and you will!

“How?” you ask. Here are some simple tips to follow:

  1. I find the easiest way to get through is to make sure I am eating as healthy and as clean as I can at every meal before and after the holiday. I keep my workouts going on my regular schedule, as you should too. Think of each holiday as your “cheat meal” day, which means you get to treat yourself when the day comes and fully enjoy it.
  2. Another suggestion would be to eat before going to the party and make sure you are full of good things, so when you get to the party you will not overindulge. I do this quite a bit.
  3. When you get to the dinner party, be sure to be selective and pick the selections that are best for you and supports your goals. If it doesn’t, then stay away from it. You must have a strong will and desire to stick to your mission for this strategy.
  4. Keep in mind that what you drink has calories as well, so be mindful when making your drink selections. Alcohol is high in calories and carbs! Try to avoid it.
  5. If you do decide to eat those high-calorie dishes, tread lightly. Eat very small portions.
  6. When preparing meals, consider cooking healthier versions of your recipes. Limit or remove sugary and fatty selections. Instead of sweet potato pie, try sweet potato casserole with cinnamon, but without all the brown sugar and marshmallows. Instead of pumpkin pie, try a pumpkin mousse or pumpkin soup. Sugar-free cake is a great alternative and is actually very good.
  7. Stick to the basics: 1 meat, 1 vegetable, and 1 carb. Refrain from cooking too much, otherwise you feel forced to eat it all. You will surely get off track and off plan when you have too much to choose.

I hope this helps you this season!

Always be mindful of what you’re eating and what you want to accomplish.




Are You Paying Attention to Food Labels?

food labels

Recently, the Food and Drug Administration announced new proposed recommendations for the Nutritional Fact labels which will be rolled out over the next five to seven years.

Within the next 90 days, the FDA will be releasing two versions of new nutrition labels for over 700,000 foods sold in America. This would be the first change to America’s nutrition labels since the early 1990s. These changes were proposed by the Obama administration during the fourth anniversary of Michelle Obama’s “Let’s Move!” campaign, which promotes physical exercise and a balanced nutritional diet to help reduce America’s high obesity rate.

One of the biggest proposed changes includes how the serving sizes are calculated. Changing to more accurate serving sizes, adjusted to be more realistic representations of the amount of food a person would typically consume, may defer people from certain unhealthy choices.

Will the way sugar and serving sizes are declared on the new nutrition labels make a difference in how you consume food?

Fiber: Why you need it!

Are you getting your daily fiber intake? Do you know how much fiber you need daily? Do you know why fiber is so important?

Getting enough fiber in your diet can cut your risk for heart disease and colon cancer, improve your health, reduce belly fat, and help dieting success in a number of ways. Women need 25 grams per day, and men should get 38 grams per day.

There are 2 different kinds of fiber: soluble (meaning that it partially dissolves in water) and insoluble (meaning that it resists digestion and does not dissolve in water).

  • Soluble fibers: beans, peas, lentils, oatmeal, oat bran, nuts, seeds, psyllium, apples, pears, strawberries, and blueberries; lowers LDL (bad) cholesterol, regulates blood sugar, and lowers the risk of heart disease and type 2 diabetes.
  • Insoluble fiber: whole grains, barley, couscous, brown rice, bulgur, wheat bran, nuts, seeds, carrots, cucumbers, zucchini, celery, green beans, dark leafy vegetables, raisins, nuts, grapes, and tomatoes; also known as roughage, and it helps keep you regular, prevents constipation, and reduces the risk of diverticular disease.

The best natural sources of fiber are:

  1. Artichokes
  2. Pears/Apples
  3. Berries
  4. Mixed veggies
  5. Cocoa powder
  6. Sweet potato
  7. Dried figs
  8. Pumpkin
  9. Almonds
  10. Peas


10 Surprising Fiber Finds – Guide to Daily Fiber – Everyday Health

5 Secrets to a Lean-Muscle-Building Breakfast!

Make your breakfast a fat-burning, muscle-building inferno using these 5 secrets!

Secret #1: Eat at least 20 grams of leucine-rich protein at breakfast. The best sources are milk and egg protein.

Secret #2: Don’t hesitate to add another scoop of protein to your shakes, or more eggs to your omelet for that matter. You can eat up to 30-40 g of milk and/or egg protein at breakfast.

Secret #3: Consume 30% of your calories from protein, 30% from carbs and 40% from fat

Secret #4: Eat low-glycemic, high-fiber carbs. Low glycemic foods include oatmeal, beans and vegetables, which are packed with fat, fiber and protein and cause a slow, steady digestion, leading to a longer period of satiety.

Secret #5: Limit your carb intake at breakfast to about 40 g.