At Nutrilite, we believe you should eat whole fresh fruits and vegetables whenever possible.
One of the biggest reasons I hear for why people struggle with getting the recommended 5-13 servings is the cost. That being said, fresh fruits and vegetables don't have to break your grocery budget.
The CDC has a great pdf called "30 ways in 30 days to Stretch Your Fruit & Vegetable Budget."
My favorite tips:
- Buy fruits and vegetables in season at farmers’ markets or at your local grocery store.
- Grow your own vegetables. Invest a little in seeds, and get a lot of vegetables in return.
- Don’t shop hungry. Eat a healthy snack, such as an apple, before going to the grocery store so that you stick to your budget and avoid spending money set aside for fruit and vegetables on less healthy temptations.
- Get creative with your leftover fruits and vegetables. Make salsa from your tomatoes and smoothies from your fruits!
Hope this pdf is helpful!
And remember, Nutrilite Nutritional Supplements can help fill in the gap between the fruits and veggies you need and what you actually eat.
Add a little color to your iTunes!
As a part of our international campaign to educate the general public about phytonutrients and the importance of incorporating color into your diet, we've created a new Nutrilite podcast series that is now available on iTunes titled "Color Yourself Healthy."
Hosted by an average Joe, this series encourages people to eat a colorful diet of whole fresh fruits and vegetables whenever possible. It also points out how Nutrilite supplements help fill in the gaps between the fruits and veggies your need and what you actually eat.
We're currently planning on releasing 10 podcasts in 2010. The first podcast, which is available now, is titled "The Edible Benefits of Color."
Show your support and SUBSCRIBE to this series today! (When you log into the iTunes Store, you can easily locate the Podcast series by searching for "Color Yourself Healthy.")
The Importance of Vitamin D
Guest Blog Post By Dr Duke Johnson M.D.
Medical Director, Nutrilite Health Institute Center for Optimal Health
Vitamin D has been gaining a great deal of scientific focus recently. This attention is largely due to two main reasons. The first reason is that many studies have consistently shown that the risk of chronic disease development can be reduced with adequate vitamin D levels. The second reason is in most areas of the world suboptimal vitamin D levels are common and appear to be on the rise. In an article recently published in the journal Osteoporosis International, the authors reported that inadequate vitamin D “is widespread and is re-emerging as a major health problem globally.” In other words, vitamin D is very important, but most of us don’t get adequate amounts to obtain this protection! Let’s look at this issue more closely to find out why this global health problem is occurring.
Vitamin D is a fat-soluble vitamin which means that it is stored in the fat portions of our body and to obtain it, we often need to consume foods that contain fat. This vitamin is not present naturally in very many foods. Cod liver oil contains significant amounts of it, but the taste is somewhat lacking. Salmon, mackerel, sardines, tuna, milk, and orange juice fortified with vitamin D are some reasonable sources, but most of us don’t get enough through food.
We are able to synthesize vitamin D in our skin when we are exposed to adequate amounts of sunlight. But the problem with relying upon sun exposure is that too much exposure can lead to skin cancers which are the most common cancers we see in our society. Therefore, most health professionals are very hesitant to recommend much sunlight exposure. With few food sources and the common recommendation to avoid sun exposure, it’s not surprising that a lack of vitamin D is a global health problem. According to the National Institute of Health, the people most likely to lack sufficient vitamin D are breastfed infants, older adults, people with limited sun exposure, dark skinned individuals, those with fat absorption problems, or those who have undergone gastric bypass surgery.
Vitamin D is important for many health reasons. It is essential for promoting calcium absorption from our digestive tract so that our bones are able to adequately form and maintain their strength.
Vitamin D3 – the most effective form of vitamin D – can be measured in the blood. Previously, blood levels below 20 ng/ml have been considered inadequate and levels above 20 ng/ml were recommended. It was believed that the average adult below the age of fifty could obtain these levels with 200 International Units (IU) of vitamin D per day and individuals over fifty would need to take in at least 400 IU.
However, in light of the most recent research, these levels seem to be inadequate and the government is currently reviewing its guidelines. Many researchers now believe that blood levels as high as 37ng/ml are necessary in order to obtain the health benefits shown in recent research. To reach this serum level, daily vitamin D intake of 1200 to 2000 IU may be necessary for many people.
I'm a huge fan of iGoogle. I've got it set up with a personalized theme, so that every morning when I sign on to the Internet, my Google home page is pretty and pink with all of my favorite links and gadgets!
If you're not familiar with iGoogle, it's just a more personal way to use Google.com. They allow you to customize your google.com homepage anyway you like, by adding your favorite themes and gadgets from across the web.
My fave Google Gadget is the Vitamin Wheel. It's a fun and interactive way to learn more about vitamins... and more importantly - fruit and vegetable sources for those vitamins.
At Nutrilite, we believe you should eat whole fresh fruits and vegetables whenever possible, and that Nutrilite products fill in the gap between the fruits and veggies you need and what you actually eat, with natural plant ingredients and the nutrition that most people don’t get from their diet alone.
With this Vitamin Wheel, you can click on each vitamin shown in the gadget to learn more about that specific vitamin. Then click on each tab to view fruits, vegetables and nuts sources, plus benefits and guidelines.
Find the gadget at: http://www.google.com/ig/adde?hl=en&moduleurl=widgets.clearspring.com/cscallback/gallery/4895f8da72d3b2e7/googlegallery.xml&source=imag
I got a sneak peek of the NEW Nutrilite Kids coloring book this morning, and it is super cute! It teaches kids about the importance of fruits, vegetables, and color - while still being fun!
The coloring book will be coming out on February 1, 2010 as part of limited-time, special promotion.
Nutrilite Kids Bundle Promotion
Starting on February 1, you get a free Nutrilite Kids Coloring book when you order a Nutrilite Kids Bundle. So, what in the world is a Kids Bundle? It includes three Nutrilite supplements for kids:
This "Kids Bundle Promotion" is only valid February 1 through June 30, 2010.
Starting on February 1, you can order this promotion using one of the two SKUs below, depending on what flavor of Nutrilite Kids Brainiums you'd like:
- NUTRILITE Kids Bundle with Fruit Punch flavor Brainiums - SKU: 11-0404
- NUTRILITE Kids Bundle with Lemon flavor Brainiums - SKU: 11-0405
Only 16% of people in the US know what a phytonutrient is.
Phytonutrients ("phyto" is Greek for plant) are the natural plant nutrients that give fruits and vegetables their vibrant colors and health benefits.
What's interesting is that 50% of people are familiar with lutein and 65% are familiar with lycopene - both are phytonutrients. (If I had to guess, I'd say the lycopene awareness is due to the "with lycopene!" you see on some ketchup bottles...)
Your challenge: Let's boost awareness of phytonutrients! Try to incorporate the word "phytonutrient" into a conversation this weekend. If you get a blank stare, share Nutrilite.com/color with them so they can discover what phytonutrients are in a fun and interactive way! Extra bonus! On Nutrilite.com/color they can discover what their personal phytonutrient gap is.
Something new for all of the runners out there!
Former Boston Marathon champion Greg Meyer offers some sound advice on nutrition for race day. Find out the best way to plan out your nutritional needs for the days leading up to, during and after a big race.
You can watch the video on competitor.com at: http://running.competitor.com/2010/01/nutrition/race-day-nutrition-advice-from-greg-meyer_7664
Pomegranates have made headlines in the past for supporting prostate and heart health. Now researchers are finding that they may support breast health as well!
Phytonutrient: Pomegranates are a rich source of the phytonutrient (plant-based nutrient) ellagic acid.
America's Phytonutrient Report: According to America's Phytonutrient Report, 87% of Americans aren't getting enough ellagic acid in their diet.
Did You Know: Nutrilite Double X Multivitamin contains pomegranate?
Learn More: You can read the full, research article at: http://www.emaxhealth.com/1275/98/35037/pomegranates-fight-breast-cancer-help-prostate-and-heart.html
The article above also references these credible sources:
- American Association for Cancer Research, news release Jan. 5, 2010
- Basu A, Penugonda K. Nutrition Reviews 2009 Jan; 67(1): 49-56
- Kasimsetty SG et al. Journal of Agricultural and Food Chemistry 2009 Nov 25; 57(22): 10636-44
- Koyama S et al. Growth Hormone & IGF Research 2009 Oct 21
It happens all the time. You're at a large family or business dinner when, with no apparent warning, everyone stops talking. Everyone kind of just looks around not wanting to be the person that fills the dead air.
Personally, I think that awkward pauses in dinner conversation are a fabulous time to throw out a random, debatable fruit or vegetable fact.
Not convinced?
How about this one: Many true fruits, in a botanical sense, are treated as vegetables in cooking and food preparation because they are not sweet. These culinary vegetables (which are really botanical fruits!) include squash, pumpkin, cucumber, tomatoes, peas, beans, corn, eggplant, sweet pepper, and more. That's right, green beans are a fruit.
So, when someone comes back with a, "no way!" How do you explain it's a fruit? To determine the difference between fruit and vegetable (which has troubled minds since there were such terms as vegetable and fruit,) the big question to ask is, DOES IT HAVE SEEDS?
If the answer is yes, then technically, you have a fruit. This, of course, proves that a tomato is a fruit. It also makes cucumbers, squash, green beans fruits as well.
Vegetables such as, radishes, celery, carrots, and lettuce do NOT have seeds (that are part of what we eat) and so they are grouped as vegetables.
Let me know if you have any other fabulous fruit and veggie silence breakers! :-)
Let's be honest... How well did you stick to your 2009 New Year's resolutions?
I've been scouring articles online trying to find some creative, easy-to-stick-with 2010 New Year's resolution's that will help y'all incorporate more color and healthy phytonutrients into your New Year and beyond.
Below are excerpts from my favorite finds.
Resolution – Incorporate three different colored foods a day into your diet.
Read the full article at: http://www.thedailygreen.com/healthy-eating/eat-safe/resolutions-new-years-food-331230#ixzz0bHMGaKiI
If your plate’s looking pale, that means you’re probably not getting much nutritionally from your food. One surefire way to make sure you’re eating right is by keeping it colorful. Brightly colored foods like carrots, beets and spinach are nutrient-rich and packed with powerful antioxidants. Challenge yourself to pile on the purple, red, green and orange fruits and veggies.
Let New Year's Resolutions Involve Others
Read the full article at: http://durangoherald.com/sections/News/Columnists/Your_Ecological_House/2009/12/31/Let_New_Years__resolutions_involve_others/
So, here's a new approach to New Year's resolutions. Rather than making your resolutions about you, make them about the planet, society and you. That way, they'll count for more, and you will be more likely to follow through on them.
For example, consider the resolution that's first on just about everybody's list: losing weight. Though many of us win the “battle of the bulge," we end up losing the “war of the waistline" - maybe because our gut's not in it?
But what if losing weight isn't just a personal goal, but is about helping the planet and developing your local economy? Then you might lose weight by changing your diet and eating more organic vegetables, preferably purchased from a store that sells local produce.
If you start growing your own organic vegetables, losing weight also can be about giving to your friends and helping the needy: you can give your extra produce to both. You can also solicit friends or neighbors who don't have the space, sunlight, time or know-how themselves to help grow your garden. Turning gardening into a social activity can make it more fun and imbue it with a sense of commitment to others.
For some reason, it's easier for most of us to follow through on commitments to others than to ourselves. It's easier to say, “I'll give 50 pounds of vegetables to the food bank" and then do it than it is to say, “I'll lose 10 pounds," and do that.
A New Year's resolution that's easy to follow: Eat More
Read the full article at: http://www.freshplaza.com/news_detail.asp?id=56111
As we all renew the annual ritual of making New Year's resolutions, the pledge to shed pounds will no doubt top the list again this year, but a group dedicated to better health says most people still resolve to do the wrong thing and miss a very simple solution ... eat more.
Elizabeth Pivonka is a registered dietitian as well as president and CEO of Produce for Better Health Foundation, the nonprofit entity behind the Fruits & Veggies-More Matters national public health initiative. Pivonka says that dieting is not the answer. "We should all be eating more of the things that are good for us and less of those that are not. That has always been and will always be a better solution then temporarily denying yourself one or more entire categories of food."
Make a “NEW”tritious New Year’s Resolution!
Read the full article at: http://www.fruitsandveggiesmorematters.org/?page_id=3507
This year, make a resolution to take time to expand your culinary repertoire. Try a new exotic fruit or vegetable each season. Imagine a delicious culinary global adventure without the price of the airline ticket! Travel the aisles of your Wonderful World of Produce to find a “never-been-tried-by-your-family” fruit or vegetable from a different corner of the earth.
From the Latin Quarter…
Mangoes - Mangoes are the world’s most consumed fruit and were originally cultivated in India over 6,000 years ago. There are several varieties of mangoes available different times of the year. The most common is the Tommy Atkins (red) mango grown in Mexico. Mangoes can be peeled and eaten out of hand, make scintillating salsas for fish, and are great for smoothies, as they will start your morning on a high (vitamin C and A) note!
From the Far East…
Kumquats - The name kumquat is Cantonese for "golden orange." Kumquats are "little gold gems of the citrus family" especially brightening the dreary winter months. They resemble miniature footballs in shape about 1 ½ inches long. Although the peels are golden orange like larger oranges, the entire fruit is edible. The skin tastes sweet and the pulp is tart. Kumquats make wonderful glazes for baked ham or ice cream toppings. I like to simply pop them in my mouth, enjoying the squirt of sweet-tart flavor and boost of vitamin C.
From the Euro Corner…
Cardoon - In Italian, it’s cardoni. Resembling a somewhat distorted stalk of celery with a soft suede feel, cardoni Italian artichoke, also known as cardoon, is silver-gray and produces long and wide stalks. When cooked, it becomes soft and meaty. The extraordinary flavor is complex, both bitter and sweet. It is commonly steamed and served with a dipping sauce made with olive oil, garlic, and anchovies. Available fall through spring, harvest peaks in December.
Yes, it's chilly out... but the winter months are not an excuse for your diet to go into hibernation. In-season fruit may be harder to come by, but that doesn't mean your nutritional needs have changed. Now, it's just as important - if not more - to make sure that you're getting the health benefits of fruits.
Two quick tips to include more fruit in your diet:
1.) Give freeze-dried fruit a chance
Don't cringe. I know that in the past freeze-dried fruit has been somewhat synonymous with chalky, powdery products with little flavor. However, there are many new varieties avaiable in health food stores that have all the flavor of fresh fruit and almost the same amount of vitamins and minerals.
Freeze-dried fruit is:
- convenient
- cost-effective
- available all 12 months of the year
- compact
When walking down the packaged fruit aisle, be sure that it's "freeze-dried" rather than heat-treated. Heat damages the nutrients.
2.) Supplement with Nutrilite Concentrated Fruits and Vegetables
Like freeze-dried fruit, a supplement that contains concentrated fruits and vegetables is also convenient, cost-effective, available all 12 months of the year, and compact. As an added bonus, with Nutrilite Concentrated Fruits and Vegetables, you get the phytonutrient equivalent of 10+ servings of fruits and vegetables in just two tablets.
I just read an awesome article in the December 2009 issue of Prevention magazine, titled "Wake Up The Health Power of Your Food." This article is jam-packed with phytonutrient references!!
According to the article, "scientists are finding that various methods of cooking veggies - from boiling carrots to steaming broccoli - can actually boost certain nutrients."
Scientists have found that some of the healthiest phytonutrients in vegetables are only released when they're cooked.
Want some examples? (The names of specific phytonutrients have been bolded.)
- You get more carotenoids from steamed spinach than from a spinach salad
- Steamed broccoli has higher concentrations of beta-carotene and lutein then raw
- Boiling carrots makes the carotenoids 14% more concentrated
- Roast or boil potatoes with the skin intact - this helps retain all the nutrients
(You can always peel them after cooking if you don't want to eat the skin) - Steaming or stir-frying brussels sprouts as quickly as possible preserves more of the sulforaphane, a powerful phytonutrient that supports breast health
(Boiling brussels sprouts causes sulforaphane to leach into the water) - Roasting tomatoes causes cell walls to burst, releasing more lycopene, a powerfrul phytonutrient that support heart health
- When steaming asparagus, steam gently in a vertical steamer to keep the fragile tips - which contain most of the water-soluble nutrients - away from the liquid
- Peel and chop beets before steaming them to help liberate the betanin from the tough cell walls
You can read the full article from Prevention here: http://health.msn.com/nutrition/articlepage.aspx?cp-documentid=100248585