A new statistic suggests that if everyone ate all the fruits and veggies they should each day, around 200 thousand fewer people would die from cancer each year!
Wow. That’s a very strong statistic. This doesn’t imply that every case of cancer could be prevented, it just means that some cases may not exist, and others would have a better outcome.
How? Because, in lab tests, powerful antioxidants (like the ones found in bok-choy, berries, pomegranates, and the skins of red and purple grapes to name a few), not only prevented some cancer cells from forming, but they even destroyed some types of tumors. Also, the antioxidants would cause the other systems of the body to run at peak performance so it would be much easier to prevent and/or rid the body of, cancer.
Of course this doesn’t mean that a healthy diet is a cure-all for cancer. Other factors such as environment, stress, and things we don’t even know about, come into play. But, this statistic should give us all inspiration to eat a healthier diet not only because of cancer, but other diseases, and to live a better quality of life.
Here are some tips on how to get your veggies and fruit:
1. Shop local.
Local farmer’s markets are typically cost effective, and you are
likely to get more vitamins and nutrients. The more time it takes
to get from the ground to your plate, the less vitamins the produce
will have. It’s estimated that spinach loses half of its
nutritional value it just 5 days.
2. Go organic when possible.
Organic can be expensive, which is another reason to shop your
local farmer’s market. Ask the farmer about what practices he uses
to farm. Many small farmers actually meet the criteria of organic,
but just haven’t spent the money to become USDA certified yet.
Though organic fruits and veggies don’t necessarily have more
nutrients, the verdict is still out on the effect of pesticides on
the body. Chemicals in pesticides have been linked to nervous
system disorders, Alzheimer’s, and cancer. Keep in mind that
anything with a thin peeling (or peeling that you eat) will be more
of a concern. Peaches, apples, and grapes are a few items you may
want to splurge for organic on. Citrus fruits and other fruits with
hard protective layers aren’t likely to contain as many pesticides.
Which brings us to number 3.
3. Wash your produce thoroughly.
Cold running water should suffice. To go the extra mile, you can
mix water with a pinch of vinegar (a natural disinfectant) or
purchase produce spray. Not only will this help remove any
pesticide residue, but it will help get rid of any other germs on
the produce. Think other people’s hands, animal waste, and
soil.
4. Hide veggies.
If you have a picky eater at your house (or are one yourself) you
can sneak veggies into sauces. My favorite is to cut up squash,
mushrooms, and zucchini, sautee’ until soft, and mix into marinara
or spaghetti sauce. The tomato sauce flavors will overpower any
veggie taste and the veggies give it some nice texture.
5. Juice.
There are some fabulous fruit and veggie juices on the market
today. Just be sure to check the ingredients. You want 100% juice,
with no added syrups or sweeteners.
6. Buy canned or frozen.
When you can’t get fresh, canned and frozen are the next best
thing. A great way to save time and money is to buy frozen or
canned. This way your veggies won’t ruin. Look for quality items
with no fillers. You can also give canned veggies a good rinse
under the faucet to get rid of salt. Keeping frozen strawberries,
bananas, and blueberries on hand will give you no excuse to not get
your fruits for the day. You can simply throw them into the blender
with a few ice cubes, yogurt and/or juice, and have a super healthy
treat on the go!
7. Make eating healthy a priority.
The main reasons people give for not eating their fruits and
veggies? Not having enough time and/or money. Remember buy local,
shop in-season, and buy frozen/canned to save money. You can also
buy many pre-cut varieties at most grocery stores to save time.
Better yet, buy the whole item yourself and spend an hour on the
weekend washing, slicing, and putting into single sized servings.
Also, it is estimated that people who spend a little more on their
diet save hundreds of thousands over time in medical bills. This
means you will also save time by living longer and not having to go
to the doctor as often or recover from procedures!
Your assignment:
1. Each week buy one new fruit and/or vegetable that you haven’t
tried before. This will keep your taste buds from getting bored,
and you are likely to find items you love.
2. Over the weekend, make a list of past-due doctor’s appointments
or screenings. Make these appointments on Monday. Also start your
self exams if you need to.
3. Visit localharvest.org to find farmer’s markets in your
area.
Brandi Hamrick
www.brandihamrick.com
