Posts Tagged ‘apple’
Five a day of fruit and vegetables is considered the minimum necessary for healthy eating. But five a day of what, and what constitutes a portion for the five a day diet?
Five a Day
‘Five a Day’. That’s the slogan that’s being promoted to encourage us and our children to eat more healthily. Five a day refers to the number of portions of fruit and vegetables that each person, whether adult or child, needs to eat to keep themselves in good shape.
What Does Five A Day Mean?
While the slogan is one that most people are now aware of, what does it actually mean in practice? To put the issues into two simple questions, “If you need five a day, what is that five of?” and, “If you need five a day, how much makes one?”.
Five A Day of What?
The requirement for five a day refers to any vegetable or fruit. It doesn’t really matter whether its raw, cooked, tinned,frozen,pureed, sautéed, steamed, mashed or turned into a smoothie. They’re all good. That’s good news for parents who have difficulties persuading their children to move beyond burger and fries.more
What is important to remember, however, is that any one type of fruit or vegetable can only be counted as ‘one’ of the five a day once during the day. It’s no good drinking five bottles of strawberry smoothie (probably the nicest single way of eating fruit!) and thinking ‘that’s my five a day’. Because different fruits and vegetables bring different benefits, and contain different minerals, amounts of ruffage and vitamins, the body (and the mind) needs a variety of fruit and veg to keep it working at full efficiency. So, remember, mix up the fruit and vegetables and makes sure that everyone in the family gets a ‘real’ five a day.
The Size of a Portion
Now that the mix of five a day is determined, what makes an appropriate five a day portion? Basically, a portion of fruit or vegetable should be about the size of a fist. So,
• if it’s peas, cooked cabbage, turnip or carrot, two or three heaped tablespoons should do the trick
• an apple, orange or grapefruit is very handily sized being about the size of a fist, so one of those constitutes a portion
• plums are a little smaller, so two or three will fit the bill
• for smaller berries, a third of a breakfast cereal bowl is about right
• if it’s a mixture of salad leaves, the lower density means that a portion constitutes a larger volume.
Staying Healthy Through a Good Diet
Five a day is both a slogan and something people should aspire to. (There are those who suggest that people need more than five a day, something closer to eight.) For those who don’t already have many fruit and vegetables in their diet, it’s something to work towards. For parents, thinking about how to get the kids interested in eating healthily can provide a lot of mental stimulation (also good for you)! There are lots of interesting ways of preparing fruit and veg to make them appealing to kids. The internet is awash with recipes and many can be found here at Suite101. Take a look around. Five a day can and should be enjoyable and fun and it constitutes an essential part of a healthy lifestyle.
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A juice fast is a type of detox diet. A juice fast involves the short-term intake of raw vegetable and fruit juice and water only. Proponents of juice fasting use juice because it’s thought to be a good source of vitamins and antioxidants.
A juice fast is considered an extreme form of detoxification because no solid food is consumed. More moderate detox methods, such as the detox diet include solid food.
Who Shouldn’t Try a Juice Fast?
• Pregnant or nursing women or children shouldn’t try a juice fast.
• People with diabetes, low blood sugar, eating disorders, kidney disease, liver disease, malnutrition, addictions, underweight, anemia, impaired immune function, infection, nutritional deficiency, low blood pressure, ulcerative colitis, cancer, terminal illness, epilepsy, or other chronic conditions shouldn’t try a juice fast or should do so only under strict medical supervision.
• People shouldn’t try a juice fast before or after surgical procedures.
• A juice fasting can reduce blood proteins and change the way prescription drugs react in the body. People taking prescription medications should consult a health professional skilled in detoxification before trying a juice fast, and should never discontinue or reduce their medications on their own.
It’s important to consult a qualified health professional before trying a juice fast.
Possible Side Effects of a Juice Fast
Common temporary side effects of a juice fast include headaches, tiredness, hypoglycemia, constipation, acne, increased body odor, and bad breath.
Other side effects of a juice fast can include fainting, dizziness, low blood pressure, heart arrhythmias, weight loss, hunger, vomiting, diarrhea, and kidney problems. If these side effects occur, there is a worsening of symptoms, or new symptoms appear, the fast should be discontinued and it should prompt an immediate visit to a qualified health professional.
Another possible side effect of a juice fast is diarrhea, which can lead to dehydration and electrolyte loss.
If continued for a longer time, juice fasting can lead to nutrient deficiencies, particularly protein and calcium deficiency.
Grapefruit juice should not be used during a juice fast, especially by people taking certain prescription drugs. A compound in grapefruit can change the way certain prescription drugs are metabolized in the body. Recent evidence suggests that pomegranate juice may also have the same effect.
How Long Does a Juice Fast Typically Last?
A juice fast typically lasts for one to three days. A longer fast requires medical supervision and possibly monitoring to ensure that nutrient deficiencies don’t result.
What Does a Typical Juice Fast Involve?
• Proponents of juice fasting suggest fasting only during the warmer months of the year. Spring is thought to be the best time of the year for juice fasting.
• Seven or more days before the fast, alcohol, nicotine, caffeine, sugar, dairy, wheat, animal meat, fish, and eggs are typically reduced or eliminated from the diet. This preparation diet often consists mainly of organic fruits, vegetables, and beans.
• Between 32 and 64 ounces of juice is usually recommended per day during the fast. The juice is sipped throughout the day. Typical fruits and vegetables include celery, carrot, kale, cabbage, apple, pineapple, cranberry, spinach, beet, and greens. Citrus fruits are often avoided.
• Approximately 6 glasses of room temperature or warm filtered water is often recommended in addition to the juice.
• Organic fruits and vegetables are usually recommended. If organic produce isn’t available, practitioners suggest peeling the skin off fruits and vegetables or washing vegetables with a non-toxic produce cleaner, usually available at health food stores.
• Freshly juiced fruits and vegetables are preferred, but if unavailable, practitioners suggest buying it from the health food store or juice bar as fresh as possible.
• Green vegetables and sprouts contain the pigment chlorophyll, which juice proponents believe are especially beneficial during a juice fast.
• A combination of fruits and vegetables is recommended.
• Variations on the strict juice fast include eating one meal a day in addition to the juice.
• Certain fruits and vegetables and their parts should not be juiced, such as the pits of peaches, apricots, cherries, and other fruits, apple seeds, citrus peels, carrot and rhubarb tops, tough skins (such as kiwi, pineapple, mangoes), and bananas and avocados.
What Do People Eat After a Juice Fast?
There should be a gradual return to solid foods. Read the sample guidelines on how to break a fast.
Fiber is an important part of a healthy balanced diet. There are certain fruits and vegetables that are natural sources of fiber. We take a look at such high fiber fruits and vegetables in the following article.
What comes to mind when we think of the words ‘balanced diet’? Proteins, vitamins, carbohydrates, minerals, salts, even fat. What about fiber? Most people don’t even know what fiber is, let alone incorporating it in their diet.
Looking towards John’s friends, Dr. Jones said, “Fiber is what will keep Genelia away from binging and over-eating. Fiber is what will lower Neil’s cholesterol levels and protect him from heart ailments. Fiber is what Bips can eat to her heart’s content and yet be successful in achieving weight control. Fiber is what will cure Katrina’s constipation and will improve her digestion.” more
Fiber, fiber, fiber. But what exactly is fiber? Is it something that is readily available? If yes, then where, how and in what form? If you too, like John’s friends, are still in the dark about fiber, do not worry. Here is a list of high fiber fruits and vegetables that has been specially provided by Dr. Jones.
High Fiber Fruits List
The following is a list of high in fiber fruits that are readily available and are a natural and rich source of fiber.
• bananas
• pears
• apples
• strawberries
• oranges
• raspberries
• kiwi
• guavas
• avocados
• figs
• blueberries
• grapefruits.
In addition to the above, dried fruits like raisins, almonds, apricots and dates are extremely good sources of fiber. At the same time, nuts in the form of peanuts, walnuts, cashews and pistachios are also rich sources of fiber. So, after that longish high fiber fruits list, it’s time to move on to an even longer list, one that once again has been provided by, none other than Dr. Jones.
High Fiber Fruits for Constipation Treatment
Some fruits are especially useful for treating irregular bowel movement and curing constipation. These are as follows:
• avocados
• bananas
• berries
• peaches
• plums
• melons
• apples
• pears
• grapes.
List of Other High Fiber Foods
This is a list of all the vegetables and cereals which are extremely rich sources of fiber:
• spinach, broccoli and all salad greens
• green peas, beans and lentils
• cabbage
• potatoes
• carrots
• mushrooms
• beetroot
• cauliflower
• corn
• Brussels sprouts
• cereals like oatmeal and bran
• whole wheat products
• barley
• spaghetti and pasta.
According to the nutritionist, around 25 to 30 grams was the amount of fiber that every person’s daily diet was supposed to be containing. As all of John’s friends had different diets and diverse eating habits, to make things easier, he prescribed a variety of high fiber diets for all of them. An apple at breakfast (5 grams of fiber), two bananas at lunch (8 grams), a pear in the evening (5 grams) and a bowl of raspberries for dessert (8 grams) would make an ideal combination for a day’s intake of fiber. Alternatively, an avocado (12 grams) and a bowl of bran cereal (19 grams) would do just fine. Spaghetti and pasta for dinner followed by strawberry yogurt sprinkled with oatmeal cereal would be a terrific, healthy way to end the day.
The nutritionist’s seminar on healthy diets had a profound impact on all of John’s friends and each one of them thanked him profusely. Naturally, John wasn’t surprised when Dr. Jones, in response, presented John’s friends with a special ‘parting gift’ in the form of a fruit basket containing apples and oranges… both high fiber fruits!
The average American’s daily diet includes less than half of the required fiber we need. So, exactly how much fiber do we need to ward off nasty health concerns? Learn why high-fiber foods like apples and strawberries help alleviate constipation?
How would your automobile react if it only received half of the octane it needed to run? What if it only got a third of what it needed? Do you think you would see and feel a difference in its performance? No doubt it would be sluggish, it would lack power and it would barely move. Now consider that the average American’s daily diet includes less than half of the required fiber we need. Yeah, your body will perform just like that automobile.more
Studies have shown that a diet that’s high in fiber can help prevent cancer and heart disease, as well as many other threatening diseases. You know the old adage—An apple a day, keeps the doctor away. It turns out that that phrase actually has some truth to it. Apples are very high in fiber. They also have pectin in them which adds bulk to the stool. Apples have a natural laxative effect on the colon and they encourage bowel movements. Not to mention they’re one of the tastiest ways to get fiber!
Apple cider, applesauce and apple cider vinegar are also valuable for they offer many of the same benefits as apples. But apples aren’t the only fiber rich fruit on the tree. Here’s a delicious list that will help you get the right amount of fiber in your diet:
• 4 Bananas – Bananas are also very high in fiber and they can help restore normal bowel functions. The potassium in bananas keep the muscles of the intestine functioning properly.
• 5 Strawberries, Prunes and Spinach – Everybody already knows about prunes, but strawberries and spinach also work as laxatives.
• 6 Whole Grains – Whether through cereals or wholesome breads, whole grains are an important addition to your diet.
• 7 Beans – Add beans to soups and salads to add depth to the taste and fiber to your body.
Recent studies have shown that we need at least 35 mg of fiber in our daily diet to be able to effectively fight off many chronic illnesses and diseases, such as heart disease. The average American gets between 11 and 15 mg of fiber a day. Is it any wonder cancer, diabetes and heart disease runs rampant?
Warding off those nasty health concerns is one thing, but for most people, they connect fiber to constipation more than anything else. If you don’t eat enough fiber, you get constipated, plain and simple. So exactly how does high-fiber foods like apples and bananas help alleviate constipation?
Fiber adds bulk to the stool and in the process, the stool becomes softer and easier to pass. It also speeds up the digestive process so the food waste isn’t sitting around hardening, it’s actually on the move through the digestive system. A high-fiber diet requires that you drink at least 8 cups of water a day. The fiber needs the extra water to work effectively and the water also acts as the body’s lubricant, allowing the stool to pass even easier. Fiber causes less straining during bowel movements, reducing the chances of hemorrhoids.
Changing your diet to include more fiber and drinking more water is a great start to a healthier lifestyle. But what about all those years of ignoring nutritional labels and soda drinking? All of the effects of those hard living years can be found right in your colon. There’s anywhere between 5 and 25 pounds of collected waste lining the nooks and crannies of your colon. It’s been accumulating for years and it doesn’t have plans on leaving anytime soon.
This accumulated waste is responsible for nearly every illness you get, from flus to the common cold. Your body’s immune system is severely limited as long as that waste is in your colon. The only way to remove the build up is to take a colon cleansing product like Oxy-Powder.
Oxy-Powder uses a unique formula of oxygenated magnesium, germanium and citric acid to soften and lift that deep seated debris. Your body will then be able to gently remove the years of build up that’s been clogging your system. You’ll be left feeling refreshed, clean and healthy, probably for the first time in years. Your colon will even begin breeding good bacteria that can help increase the effectiveness of the digestive system.
Cleaning your colon with Oxy-Powder, increasing your fiber and water intake and routine exercising will substantially lower your chances of chronic diseases like cancer, heart disease and diabetes. Diabetes, more than any other condition, is so easily affected by diet that it’s one disease that can be severely limited if the majority of people followed 4 easy steps. The 4 simple steps to a healthier life—exercise, eat more fiber, drink more water and routinely clean your colon with a product like Oxy-Powder. It will keep your engine running smooth and allow it to battle any rust spots that show up along the way.