My eating was off all day. That included timing and types of food. So I made up a super salad. It had everything including the kitchen sink… so to speak.
Veggie and fruit smoothies are a great way to add delicious nutrition to your diet. The recommended servings of vegetables and fruit per day is between 5 and 13. Yes you read that correctly.
The recommended servings would be 2 1/2 cups to 6 1/2 cups of food, according to the Departments of Nutrition at the Harvard School of Public Health.
There are a couple of exceptions. Lettuce and raw leafy greens would 2 cups instead of 1 cup serving. Dried fruits are more concentrated so a serving is 1/2 cup instead of a cup. Potatoes are considered a starch and are not on this list.
How does this look like in real life? Lets take a middle of the road number of 8 servings of fruits and vegetables. That would be 3 fruits and 5 vegetables in one day.
Two for breakfast, two for lunch, one for snack and three for dinner. Hmmm, well lets see. 8 oz glass of OJ and 5 broccoli stalks for breakfast. 2 cups of lettuce and 1 cup mixed salad veggies for lunch. 1 apple for snack. 1 squash, 1 cup asparagus and 1 pear for dinner. Can you eat like that?
Vegetables should be the bulk of the plate. And you should be thinking vegetables at every meal. Juice should be 100% juice and used sparingly do to the high sugar content. The whole fruit is much better.
So you are not great with getting all your fruits and vegetables in a day. Why not supplement with your own smoothie. You will need a good bender for this. I have a vita mix. I bought a refurbished one in 1993 and it is a work horse.
I like to make up smoothies four to six times a week. They are a great way to get all my vegetables and fruit. They taste great and can replace one meal.
This smoothie: carrot, celery, 1/2 Florida orange (that I brought back from vacation), banana, 1/2 gala apple, kefir, wheat grass, ice and water. I blended for about 1 minute. This smoothie contained 3 veggies and 3 fruit. Wah-Lah!
Wheat grass is a great juice to drink. You only drink 1 oz. My neighborhood health food store sells frozen wheat grass in 1 oz parcels. I often put them in my drinks.
The benefits of eats all these fruits and vegetables are: prevent heart disease, stroke, high blood pressure, some types of cancers, and protect against vision loss from cataracts and macular degeneration.
Drink up and enjoy!
Short grain brown rice (SGBR) is a great staple grain. But there are many grains to enjoy. Variety helps to please the pallet, as well as rounding out the nutrition, vitamins and minerals that may be missing in various grains.
“Carbs” have received a lot of bad press over the last few years. They say “tay a way from carbs. Carbs are the cause of obesity”. I think that we are throwing out the baby with the bath water.
Part of achieving great health begins with eating well. You know what they say… “garbage in, garbage out”. That pertains to our bodies and minds. If we put garbage food into our bodies, we will get substandard body back. That is the way it is folks.
“What is good food” you may ask. I consider good food as whole food, and unprocessed. Anything in a box is processed and should only be consumed very infrequently. How do you cook and eat whole foods?
I have signed up for a 30 day blog challenge. I like these little challenges to get me going.
This blog is about living a healthy life. There are many facets and nuances to health, including fitness and weight goals. I like to cook. So there are a lot of information about cooking healthy food here too.