Expression GreenExpressing the need for a healthy green lifestyle

Everyone agrees on the importance of eating more fruits and vegetables, but not enough people are following this important advice. Dietary experts recommend that every person should eat at least five servings of fruits and vegetables every day. Increasing your consumption of fruits and vegetables is one of the easiest changes you can make to increase your level of health, lose weight and gain fitness.

The latest food guidelines recommend that adults eat from five to nine servings of fruits and vegetables every day. While that may seem like a lot, it is an important goal to strive for, and a very reachable one.

A serving of a fruit or vegetable is equal to:

1.1 medium sized vegetable or fruit (such as an apple, orange or banana)
2.2 small fruits (such as kiwi fruit or plums)
3.½ cup of fresh, frozen or canned fruits or vegetables
4.½ cup of 100% fruit juice
5.¼ cup of dried fruit
6.1 cup of green salad

Study after study has shown that a diet rich in fruits and vegetables lowers the risk of certain cancers, heart disease and other chronic diseases and conditions. One reason for the recommendation that everyone increase their consumption of fruits and vegetables is that many of these foods have been shown to have strong antioxidant qualities.

Many fruits and vegetables have high amounts of many antioxidant vitamins, including vitamin A, vitamin E and vitamin C. In addition to their importance as source of vitamins and minerals, fruits and vegetables also provide essential dietary fiber.

Many people do not realize, that in addition to vitamin C, oranges, grapefruits and other citrus fruits also contain significant amounts of fiber. Fiber plays an important role in digestion, and it is thought to have protective qualities against heart disease and some forms of cancer. In addition, fiber is thought to have the ability to lower high levels of cholesterol in the blood.

Another great feature of fruits and vegetables, especially to those watching their weight, is the high nutrition, low fat, and low calorie nature of these foods. Fruits and vegetables contain very low levels of fats, and a diet low in fat can be quite effective for long-term weight loss. In addition, fruits and vegetables contain no cholesterol, and they are lower in calories than many other types of foods.

Fruits and vegetables have a lot of advantages besides just their nutritional importance. For one thing, they taste great and add a great deal of variety to everyday meals. Fruits and vegetables come in such a wide variety of colors, textures and flavors that they can be used in virtually every meal. Those seeking to maximize their consumption of fruits and vegetables should get into the habit of using fruits in salads, as toppings and as garnishes.

No matter what your reason for following a healthy diet, we believe you will find that eating more fruits and vegetables is a delicious, as well as a nutritious, way to get the vitamins and minerals you need every day.

I hope that reading the above information was both enjoyable and educational for you. When word gets around about your command of healthy diet facts, others who need to know about fruits and vegetables will start to actively seek you out.

Dietary experts recommend that every person should eat at least five servings of fruits and vegetables every day. The importance of fruits and vegetables to a healthy diet has been known for quite some time, but studies have shown that very few people eat the amount of fruits and vegetables recommended for a healthy diet.

That’s a shame, since eating a sufficient number of fruits and vegetables just may be the single most effective thing you can do to improve your overall health. The five a day approach to healthy eating may be the single most important strategy you can adopt for a healthier lifestyle.

The many health benefits of eating fruits and vegetables have been established for quite some time now. Study after study has shown that a diet rich in fruits and vegetables lowers the risk of certain cancers, heart disease and other chronic diseases and conditions. Some studies have suggested that as many as 35% of cancer deaths can be attributed to diet, and that diets high in fats and low in fruits and vegetables contributes to unnecessary cancer deaths.

Fruits and vegetables have a lot of advantages besides just their nutritional importance. For one thing, they taste great and add a great deal of variety to everyday meals. Fruits and vegetables come in such a wide variety of colours, textures and flavours that they can be used in virtually every meal. Those seeking to maximize their consumption of fruits and vegetables should get into the habit of using fruits in salads, as toppings and as garnishes.

In addition to their great taste, fruits and vegetables are packed full of many essential vitamins and minerals, including many micronutrients that are not included in packaged vitamin supplements. For instance, foods like butternut squash, pumpkins, carrots, mangoes, peaches, pawpaws and green leafy vegetables are rich in beta carotene. Beta carotene is vital for healthy skin and eyes.

In addition, most varieties of fruits and vegetables contain vitamin C, another important vitamin and a strong antioxidant. Good sources of vitamin C include Brussels sprouts, citrus fruits, strawberries, broccoli, nectarines and kiwi fruit. Many fruits and vegetables, including spinach, broccoli and avocadoes, are also good sources of vitamin E, another excellent antioxidant.

Men and women alike should always strive to eat a healthy diet, but women have an extra incentive to get all the nutrition they need. Proper nutrition is essential to a healthy pregnancy, and some of the baby’s biggest nutritional needs happen before the pregnancy is discovered. Folic acid is perhaps the best known essential nutrient for pregnant women. Folic acid has been proven effective at preventing a variety of birth defects, including Spina Bifida. Good dietary sources of folic acid include Brussels sprouts, broccoli, spinach and oranges. In addition, due to its importance to women of child bearing years, many common foods such as cereals and breads, are supplemented with folic acid.

In addition to their importance as source of vitamins and minerals, fruits and vegetables also provide essential dietary fibre. Adequate fibre in the diet is important in preventing heart disease and some kinds of cancer.

Another great feature of fruits and vegetables, especially to those watching their weight, is the high nutrition, low fat, low calorie nature of these foods. Fruits and vegetables contain very low levels of fats, and a diet low in fat can be quite effective for long term weight loss. In addition, fruits and vegetables contain no cholesterol, and they are lower in calories than many other types of foods.

With all these things going for them, it is no wonder so many dietary experts recommend eating a diet rich in fruits and vegetables. Not only are fruits and vegetables delicious and nutritious, but they can be quite inexpensive as well. Buying fruits and vegetables that are locally grown, and that are in season, is usually the most cost effective way to get the freshest fruits and veggies at the lowest possible cost.

This buying strategy also helps to ensure a steady stream of new fruits and vegetables every month, as some go out of season while others are just coming in. Trying a variety of different fruits and vegetables, including some you may not be familiar with, is also a great way to create exciting new dishes and prevent you from becoming bored with the same old diet. Whether your goal is to lose weight or just increase your level of fitness, it is hard to go wrong with a diet rich in fruits and vegetables.

Let’s start with some facts:

1. Fruit and vegetables bring amazing health benefits
2. We need to educate children about the benefits of eating fruit and vegetables
3. Children need to adopt a healthier diet to avoid health and obesity problems in later life

 

All simple statements, but in practice it’s not so easy getting kids to eat more healthily which is exactly why it needs to be made fun and interesting.

Fruit is often considered by children as the boring alternative to crisps, chocolate and cakes. And sadly, despite the outstanding health benefits, maybe there is some truth there. Oranges, apples, plums and all the usual run-of-the-mill fruits, salads and vegetables that parents try to smuggle into the lunchbox could well be considered bland.

But apples and oranges are not the be all and end all of fruit. What about the more interesting, exotic fruits and vegetables that readily available on our supermarket shelves? Foods that not only taste delicious and can be incorporated into interesting dishes, but that also look and feel interesting too, stimulating the imagination and sparking natural inquisitiveness into where they came from.

There is a plethora of mouthwatering recipes involving exotic foods just waiting to be tried; keep them simple and your kids can help you with the preparation giving them hands-on experience as well as the opportunity to learn a range of new skills and boost their knowledge of worldwide cultures at the same time. For example, how delectable do these sound?

• Avocado pear salad with cherry tomatoes, cucumber and crispy lettuce leaves
• Pineapple fruit salad with ice cream, strawberries, citrus fruits and of course, pineapple!
• Mango pancakes with strawberry jam
• Green banana and carrot mash with vegetarian sausages
• Sweet potato baked chips with a sour cream and chive dip
• Butternut squash and blueberry treat
• Plantain ice cream

 

Children will never fail to find these dishes fun to make, and they will suddenly realise that healthy foods can actually taste good too.

You could also enhance your educational efforts by including educational resources such as books and toys into the healthy eating curriculum. Take a look in your local bookstore, search online or if you are a school or nursery teacher, consult your resources supplier and you will soon come across specialist products that are designed to help younger children recognise and learn about worldwide, exotic foods and healthy eating.

Children are the future; so make sure their future is healthy and packed with the goodness of fruit and vegetables! Make learning about healthy eating fun by introducing children to the exciting world of exotic fruits and vegetables!

Organic gardening differs from “conventional” gardening mainly in the areas of fertilization and pest control. Organic gardening is planting without chemical fertilizers and naturally building the soil to support healthy plant life. People are increasingly aware that organic food is better for the environment. This primer of organic gardening will help you get started in this fun, healthy hobby.

The main thing to remember is that organic gardening is not only about pesticide use and the soil that your garden grows in. The goal is to create an ecosystem in your back yard where every part is respected and in good shape. Robust plants can better defend themselves against pests and diseases.

Soil Is the Source of Life

The soil is the source of life for plants. Indeed, one of the problems with chemical gardening is that it sterilizes the soil and steals the life from it. Organic soil is living, and has lots of living matter in it. It is from this wellspring of life that plants create the nutrients you will eat.

At the beginning and end of every growing season, the organic gardener works the soil by adding natural garden fertilizers to enrich the soil and replace nutrients that the plants have used. You can use animal-based organic fertilizers and plant-based organic fertilizers or any combination of both. You want to add bulk to the soil along with nutrients.

Animal-Based Organic Fertilizer

Animal-based organic garden fertilizer can be reduced to one word: manure. Cow manure, chicken manure, fish emulsion and bat guano are most usually used, but you can additionally use horse and rabbit manure. Use solid animal-based fertilizers to dig into the soil, and make “manure tea” to use when transplanting seedlings.

There are some safety issues to recognize when using animal manure. All manure should be aged or composted before using it as an organic garden fertilizer to remove E. coli and other potentially troublesome pathogens. As well, you cannot use manure from humans or predator animals, such as cats. Their digestive systems contain bacteria that are pathogenic to humans, and the bacteria can get into or on food grown in soil fertilized with their feces.

Plant-Based Organic Fertilizer

Compost, seaweed, worm castings and green manure are the most standard plant-based organic garden fertilizers. Seaweed and kelp are usually purchased as dried and processed organic garden fertilizer.

Green manure is planted as a cover crop, normally in the fall after harvest. Plant a nitrogen-fixing crop, such as soybeans, and the symbiotic bacteria in the roots will add nitrogen to your soil. Then, when the cover crop emerges in the spring, dig it into the ground, and allow the plants to decompose and enrich the soil.

Compost

Far and away the most common plant-based organic fertilizer is compost. Compost is an excellent way to recycle vegetable matter. There are many theories on composting, and you can learn how to do it from community workshops, books, or other experts. Fundamentally, however, compost is not hard to make. You just save all your vegetable scraps, garden wastes, remains of plants, grass clippings, dried leaves and other vegetable matter and let it decompose. A hot compost heap that is turned frequently (so that it gets air into it) will make compost in a matter of weeks. A compost heap decomposes faster if it generates heat, and it needs to be at least three cubic feet to get good and hot. If your compost pile isn’t that big or doesn’t get very warm, or you don’t turn it, don’t despair, it will still make good compost. You can just throw your vegetable waste in a pile and leave it. If it sits for a long time, like a year, it will compost by itself.

A worm box is an alternative to a compost-pile. Worm castings are very rich in nutrients. To create worm castings, start with the right kind of worms, which you can get from any organic gardening source. Place them in a covered tub of some kind with your slightly damp vegetable matter. The worms do all the work, and you get rich organic garden fertilizer at almost no cost. Either read about how to set up a worm compost system, or you can buy a kit at your garden center. Remember to add earthworms to the soil too, as they create natural fertilizers in the soil and provide aeration.

Add natural fertilizers such as these to the soil at least twice a year and dig them into the top six inches of soil. You’ll have rich, dark, productive soil within a couple of years–even if you started out with sterile, gray, chemically treated dirt.

Water Is a Necessity of Life

All living organisms need water. It is important for the health of your plants to give them enough water to thrive. However, indiscriminate water use wastes water and washes away the soil. Watering where it is not needed encourages weeds. Water when the sun is low, early in the morning or in the evening to cut down on evaporation. It is important that the water gets to the roots of the plants without running off and taking valuable soil with it, so add water slowly and let it soak in. Use a soaker hose to water only your garden plants and nowhere else. If a soaker hose (or irrigation system) is not a choice for you, dig a shallow well around the base of each plant and fill it up and let the water soak in. Use a mulch around plants to conserve water and to prevent rain from eroding your fertile garden soil.

Don’t Let Weeds Rob Your Garden Plants

Only your cherished plants should get the advantage of the rich soil and water you provide. Therefore, it is necessary to take out all the other plants which find your garden a great place to live. That is, it is important to weed your organic garden. In the mid-twentieth century, at the height of chemical use in gardening, it became usual to spray herbicides on the soil to control weeds. But now we understand how damaging such chemical use is to the environment. Pulling out weeds by hand is neither hard nor particularly time consuming. Your organic garden is a beautiful place to spend time, why not spend it taking out the weeds that compete with your plants.

Here are the basics of weed-control. Firstly, make sure you get rid of weeds before they go to seed. Weeds routinely produce thousands of seeds in a short period of time. If there are patches of weeds growing at the periphery of your garden, make sure to mow them before they spread seeds. Second, when pulling weeds by hand make sure to pull out the roots so the plant doesn’t grow right back. Use a trowel to dig out deep-rooted weeds. Third, use mulch as a barrier to weed growth. Organic mulch will also help maintain moisture and add organic material to the soil. You can cover the entire area with plastic during the winter season to kill off weed seeds.

Control Pests without Harmful Pesticides

Pest-control is probably the biggest issue facing organic gardeners. Chemically-based pesticides are some of the most toxic substances to have on your food or polluting the environment. How, then, do you keep ravenous bugs like Japanese beetles from destroying your produce? In organic gardening you begin with the least toxic intervention and proceed from there.

Pest Prevention

The first step is to plant wisely. Remember that healthy plants will need less help from you with fighting pests, so make sure that your plants are well-fed and have adequate water. Also, use companion planting and crop rotation to discourage pests before they arrive. Some plants keep bugs away and planting them next to your tasty plants is a good idea. Garlic, onions and marigolds are commonly used to repel bugs. Plant them in a border around your garden and between your garden plants. Crop rotation is the method of planting a different crop in a given area of your garden each year. Where you put tomatoes this year put squash or corn in the next year. Crop rotation is especially helpful in preventing plant diseases.

Non-toxic Pest Controls

The next step is to remove pests when you find them. Remember that not all bugs are pests. In fact, a number of bugs are your helpers in pest control, but the wholesale use of toxic pesticides eliminates the predatory bugs as well as the harmful ones. It is important to be able to identify the good bugs and the bad bugs. Go out early in the morning or late in the evening when it’s cool, and remove any tomato hookworms, potato bugs, Japanese beetles, slugs or other harmful insects that you find. Squash them, or carry a bucket of soapy water to drown them. Better yet, feed them to your chickens. The most efficient way to remove small bugs such as aphids and mites is to spray the plants with the hose, using a strong stream of water to wash the insects off.

Physical barriers are another non-toxic method of organic pest control. They prevent pests from getting access to your plants. Some examples of barriers are to cut the top and bottom out of coffee cans and push them into the soil around tender young plants to keep cutworms away, or use fine netting to cover your plants to protect them from grasshoppers or birds.

Predatory Insects

One of the biggest defenses against pests are other bugs. Bugs that eat other bugs are a fantastic organic gardening pest control. Ladybugs, praying mantises, and lacewings are all beneficial insects. You can buy them at the garden store and release them into your garden. These predatory insects control aphids, mites and many other pests. Most spiders are bug-eaters, too, so let spiders work for you.

Using Organic Pesticides

If you are using these non-toxic pest controls and you are still faced with an overwhelming pest invasion, the last resort is to use organic pesticides. They are routinely made from plant derivatives or minerals. These natural pesticides are certified for use in natural farming and are far less dangerous than synthetic pesticides, but they are still toxic. It is important that you determine how harmful the insect pests are; you may elect to live with them rather than use something that is organic, but more toxic than you want to expose your food to.

Insecticidal soap is quite safe for food plants and the environment and works well to get rid of garden pests. Buy it at your garden supply store, or make your own by adding a few drops of liquid dish soap to a cup of water. Spray it on the plants, and then rinse off. This works great on aphids and thrips.

You can usually tell how toxic an organic pest control is by checking for a warning label. If there is no warning on the label, the substance is probably non-toxic. If the label says, “caution,” it is mildly toxic. “Warning” on the label means it is moderately toxic, and “danger” means the substance is very toxic. Organic gardening pest controls rarely have a “danger” warning on them. It is very important to apply organic pest control products exactly as the label directs. These products can be dangerous, so they must be used correctly to minimize everybody’s exposure to toxic pesticides.

For More Information

If you want to get started on your organic garden, you’ll find an abundance of help. Look for gardening clubs or workshops in your community; gardeners are always eager to give advice. Additionally, there are countless books, magazines and web sites. You can also look up your local Cooperative Extension Office, which offers advice in cooperation with local universities. Like all living processes, there is a rhythm to organic gardening. You don’t do everything at once. Begin slowly and learn as you go.

“Eat your greens” has been sound advice for generations. Green vegetables are particularly rich in antioxidants. They contain varying amounts of many phytochemicals including some really important ones like Vitamin C, flavonoids and carotenoids. The brassica group (broccoli, cabbage, Brussels sprouts, etc) also contain sulphur compounds and indoles, which add extra punch.

Vitamins are found in various food groups. It is easy to achieve adequate intake by following a balanced diet according to the “Healthy Food Guide Pyramid” recommendations.Good sources of vitamin B complex include grain products, meats and vegetables. Vitamin B12 is responsible for red blood cell metabolism.

Beta-carotene, lutein, and zeaxanthin are carotenoids, a large class of natural plant pigments responsible for the bright colours of fruit and vegetables. They exhibit strong antioxidant properties and may reduce the risk of age-related macular degeneration and some types of cancer. About 40% of the carotenoids we eat are converted to vitamin A; the rest function as antioxidants. Beta-carotene is especially effective in this regard. Beta-carotene may offer some protection from the risk of age-related macular degeneration and some types of cancer.

They are a rich source of minerals (including iron, calcium, potassium, and magnesium) and vitamins, including vitamins K, C, E, and many of the B vitamins. They also provide a variety of phytonutrients including beta-carotene, lutein, and zeaxanthin, which protect our cells from damage and our eyes from age-related problems, among many other effects.

The betacarotene pigment in yellow-orange vegetables was already known for its beneficial properties against eye diseases. But scientists found that the lutein and zeaxanthin compounds in leafy green vegetables, broccoli and other yellow vegetables such as squash and sweet corn are also extremely potent against eye vision damaging.

Lutein is found all throughout our body, but it is very concentrated in the macula of the eyes. That is why it significantly inhibits the risk of developing macular degeneration of the eyes and is much recommended for individuals that have eye problems and also for the ones that make extensive use of their visual ability. For example, people that are over-exposed to sun rays or computer screens on a regular basis.

Brain Health should be a good reason you should consider eating more green vegetables. New studies are showing that important lifestyle choices, like eating healthy green vegetables, can help prevent you from developing sicknesses like Alzheimer’s and a variety of other illnesses.

Raw vegetables are extremely rich in minerals, vitamins, trace elements, enzymes and natural sugars. All of these are things that your body needs to function properly and the raw veggies will help stabilize and normalize your natural bodily functions. They actually help pretty much ALL of your natural bodily functions operate.

While the onion cooks, wash the chard, remove the stems and coarsely chop. When the onion is soft, add 2 tablespoons of butter to the pan and add the chard. Lightly salt. Stir, cover and cook over low heat, stirring occasionally until the chard just wilts (this should not take more than 3 to 5 minutes).

Leafy greens are chlorophyll-rich. And chlorophyll, which gives green plants their color, has been proven to help build red blood cells. Nutrition experts now claim that consuming plenty of green vegetables, particularly green leafy vegetables, will help to decrease the risk of heart disease, stroke and certain cancers. They are also said to be effective at lowering blood pressure, improving digestive health and guarding against cataracts and macular degeneration.