A foodie's quest to turn up the heat through strength and conditioning with whole food and a hungry mind.

Tuesday, March 22, 2011

An Ode to Fruits & Veggies

 Before we had big money corporations and grocery chains providing packaged "food" items for the consumer, people had to hunt, gather, or trade with others to get what they could.  Yes, this was way before ours and our grandparents' time, but as the health of the general population declines, it is quite disconcerting.

Back "then," the fruits and veggies currently in season and local were what people had for snacks and meals.  I challenge anyone reading this blog to replace one packaged snack item for a fruit or veggie for at least two weeks.  Depending on the item replaced, you may feel increased energy, less bloating, a little weight loss, improved concentration, and although you don't see them, extra vitamins and minerals.

Here's a great list to choose from.  But don't stop here, search your store for what's in season to obtain the most nutrients from your fruit or veggie of choice.

For more reasons to start adding more whole fruits and veggies to your diet, read the following info on each color group found at this site:

Red Fruits and Vegetables

Contain nutrients such as lycopene, ellagic acid, Quercetin, and Hesperidin, to name a few. These nutrients reduce the risk of prostate cancer, lower blood pressure, reduce tumor growth and LDL cholesterol levels, scavenge harmful free-radicals, and support join tissue in arthritis cases.

Orange and Yellow fruits and vegetables

Contain beta-carotene, zeaxanthin, flavonoids, lycopene, potassium, and vitamin C. These nutrients reduce age-related macula degeneration and the risk of prostate cancer, lower LDL cholesterol and blood pressure, promote collagen formation and healthy joints, fight harmful free radicals, encourage alkaline balance, and work with magnesium and calcium to build healthy bones.

Green vegetables and Fruit

Green vegetables contain chlorophyll, fiber, lutein, zeaxanthin, calcium, folate, vitamin C, calcium, and Beta-carotene. The nutrients found in these vegetables reduce cancer risks, lower blood pressure and LDL cholesterol levels, normalize digestion time, support retinal health and vision, fight harmful free-radicals, and boost immune system activity.

Blue and purple fruits and vegetables

Contain nutrients which include lutein, zeaxanthin, resveratrol, vitamin C, fiber, flavonoids, ellagic acid, and quercetin. Similar to the previous nutrients, these nutrients support retinal health, lower LDL cholesterol, boost immune system activity, support healthy digestion, improve calcium and other mineral absorption, fight inflammation, reduce tumor growth, act as an anticarcinogens in the digestive tract, and limit the activity of cancer cells.

White fruits and vegetables

Contain nutrients such as beta-glucans, EGCG, SDG, and lignans that provide powerful immune boosting activity. These nutrients also activate natural killer B and T cells, reduce the risk of colon, breast, and prostate cancers, and balance hormone levels, reducing the risk of hormone-related cancers.

I started eating raw carrots and another various veggie found at the store as a great, crunchy snack and they always feel better than munching on fried chips or even pretzels (although I do love pretzels!).
Please take the challenge seriously as it is very beneficial to your health and possibly your wallet.  Also, if your veggie of choice seems bland....Just Add Cayenne!!


  1. Can I use you this web page as link to my website Can u send me dowmloadable format

  2. Hello,

    Thank you for viewing my blog and your interest in using this post. Before I can agree, will you please provide you e-mail so we can speak first? Then I will look into sending a downloadable format.