YzFit

You often hear the advice to “Eat your greens!” However, it’s important to eat food of a variety of colors because they contain different nutrients. Purple and blue are often neglected colors in the average diet. In fact, eighty-eight percent of people don’t get enough purple and blue in their diet. Purple and blue foods only make up three percent of the average diet. These foods are packed with disease-fighting antioxidants. Scientists believe that compounds known as anthocyanins, found in these foods, get rid of free radicals and soothe inflammation. A study done by the National Health and Nutrition Examination Study found that people who ate blue and purple fruits and vegetables had a lower risk for high blood pressure and were less likely to have low levels of HDL “good” cholesterol. These people are also less likely to be overweight. By reducing three of the five risk factors for metabolic syndrome, it is also believed that eating purple and blue foods will reduce the risk for type 2 diabetes and cardiovascular disease. Good sources include fresh or frozen berries, plums, grapes, and chopped red cabbage. One of the easiest ways to obtain these benefits is by adding Concord grape juice to your diet.
photo credit: See-ming Lee 李思明 SML

Artichokes are high on the list of foods that are packed full of antioxidants. In a recent study done by the U.S. Department of Agriculture, artichokes ranked number one as the vegetable with the most antioxidants. Artichokes reduce inflammation throughout the entire body because they contain an antioxidant known as rutin. The reduced inflammation makes you more beautiful by decreasing puffiness and skin redness, and well as reducing wrinkles. Artichokes contain lots of fiber, which helps the body rid itself of toxins. This can help your skin by fighting acne. Artichokes also contain antioxidants known as Cynarin and Silymarin that are especially good for your liver and may prevent liver disease. According to folklore, artichokes have long been reputed to cure liver ailments and liver cancer, as well as curing hangovers. Just one artichoke contains about 25% of your daily requirement for fiber. Artichokes are very low in calories, just remember to watch out for high calorie dips!

Artichoke Nutrition Facts:
• Calories: 60
• Fat: 0 grams
• Cholesterol: 0 mg
• Sodium: 115 mg
• Total Carbs: 13 grams
• Fiber: 6 grams
• Sugars: 1 gram
• Protein: 4 grams
• Potassium: 170 mg
• Vitamin A: 4% DV
• Calcium: 6% DV
• Vitamin C: 20% DV
• Iron: 8% DV
(DV = Daily Value)
photo credit: fontplaydotcom

A recent United Nations report by their top climate scientist, Dr. Rajendra Pachauri, concluded that people should eat less meat to combat global warming. It is estimated that meat production accounts for 18% of greenhouse gas emissions. To put this in perspective, transportation accounts for about 13% of emissions. Changing what you eat could have an impact on climate change. Dr. Pachauri said, “But if we’re honest, less meat is also good for the health, and would also at the same time reduce emissions of greenhouse gases.” In response to this report, the Belgian city of Ghent has instituted a weekly meatless day, making it the first city in the world to go vegetarian for environmental reasons. Civil servants and elected officials are going meatless every Thursday in the hope that Ghent can reduce its environmental footprint. Schools are also going to have their own veggie day in September. As a bonus, veggie day tackles obesity as well. The city of Ghent is printing 90,000 “veggie street maps” for locating vegetarian eateries around the city.

photocredit:srqpix

Are you ever curious about what is actually in the fast food you’re eating? I decided to check out Burger King’s nutrition facts to see how their sandwiches compared. Here’s the low-down.

BK Veggie Burger
• 420 calories
• 16 grams of fat
• 2.5 grams of saturated fat

Whopper
• 670 calories
• 40 grams of fat
• 11 grams of saturated fat

Tendercrisp Chicken Sandwich
• 800 calories
• 46 grams of fat
• 8 grams of saturated fat

The coolest part of the website is their interactive nutrition facts. You can look up any menu item and add or subtract sandwich toppings and see how the nutrition facts change. For example, if you subtract the mayo from the BK Veggie Burger and add mustard you cut out 80 calories, 8 grams of fat and 1.5 grams of saturated fat. Check out the website.
photo credit: tiltti

photo credit: bensonkuaCherries are not only a good source of vitamin C but also high in pectin a soluble fiber that is helpful in lowering cholesterol.  Cherries you may want to stay away from are the Maraschino cherries (they are the ones that come jared and come on top of a sunday or banana split).  Maraschino cherries are made by bleaching the fruit in a sulfur dioxide brine.  They are then toughened with a lime or calcium salt.  The cherries are then dyed bright red, flavored, sweetened and packed into jars or canned.

Collard Greens are a rich source of vitamin K, A, C, folate, manganese, calcium, dietary fiber and potassium just to name a few. They have been toted to help in the reduction of free radicals in the body which decreases risk of many diseases including cancer. Collards have an anti-inflammatory effect which can speed up the healing process and help bring down inflammation in joints when an injury has occurred.

Just recently I have been trying to experiment with other vegetables and Fennel has been the latest.  Fennel is known for being great in Mediterranean cuisine.  I am still playing around with recipes and getting the hang of preparing it(I love the taste!).  When I feel like I have it mastered Ill be sure to send some recipes along!

Fennel is a great source of calcium, dietary fiber, potassium and manganese while adding a crunchy and slightly sweet flavor.

How to choose fennel
Select fennel with firm, crisp, pale bulbs with feathery fresh leaves. Refrigerate and use within 4-5 days.
photo credit: kevindooley

Did you know that Lentils are loaded with fiber? 1 cup have over 16 grams! That’s more fiber than a cup of Kellogg’s “All Bran” cereal!  Lentils also have 27% more folate per cup than a cupe of cooked spinach does. According to Cornell University, there are compounds in lentils that contain disease-fighting antioxidants. One of my all time favorite dish is Curry Lentils on Brown Rice

photo credit: AZAdam