Fruit and Vegetable Diet: Tips on how to make it fun.

By , April 23, 2014 8:10 pm

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We are often told to eat our fruits and vegetables, arguably our most natural form of diet, however after perhaps a lifetime of unnatural eating habits certain steps may have to be taken to relearn the simplicity and efficiency of eating these superior substances

Fruit and Vegetable diet for health

We are often told: for better health we should eat 5 servings of fresh fruits and vegetables daily. The reasons for this are convincing enough, better health, anti-aging, improved fitness and a host of others, but like anything else we need to know just how to a fruit and vegetable diet, staying on it and making it fun and not boring.

Many factors do determine one’s success at eating such a diet that involves a high amount of fruits and vegetables and being the very basis of the dietetic lifestyle emphasized in the drugless fraternity, let’s go over the proper methods applicable based on years of research and experience on just how to eat these substances for optimal health.

Fruit and Vegetable Diet: How to eat your Fruits

1. First eat whatever is in season till you are satisfied. Wait ten minutes and treat yourself to 7-10 medium sized dates, wait 10 minutes and eat a stalk of celery or a leaf or 2 of plain lettuce.

2. Try to stay calm and immobile as much as possible after eating sitting upright for 10-15 minutes. (Although laughter does aid with digestion, of course when undertaken in moderation)

3. Do not eat acid fruits except for tomatoes after 2 pm on any occasion, not even their juices. They are best assimilated in the earlier part of the day.

4. Wash all fruits thoroughly (plain dishwashing liquid may suffice) but be careful to not have them sitting in the soapy water so long as to absorb the suds, wash briskly and rinse right away. Then immerse or soak in drinking water to ensure that you don’t consume tap water. Of course this is not necessary for bananas.

5. Do not store fruits in the fridge or where they are covered, let them breathe as much as possible.

6. Limit yourself to 5 oranges a day, if need be for that many and let your taste buds judge for you.

Fruit and Vegetable Diet: How to eat your Vegetables

1. Rinse your leafy vegetables under cold running water and re rinse with drinking water.

2. Don’t use soap to wash them because by nature they will absorb the suds which you might end up ingesting.

3. Store them in a clean plastic bag that you should pick up from the stores where you purchase them fresh.
4. Leave a little breathing space for the leaves by not sealing the bag shut.

5. Keep them in the fridge and pull out say 20-30 minutes before use.

6. For root vegetables all needed is the brief rinse and peeling before they are cooked in drinking water without salt.

7. Vegetables are best saved for night times, although they are powerful cleansers, they are not as proactive as fruit and thus would give you a much calmer sleep, not unless you have done a fast of a few to several days and are breaking it with fruit.

8. Try to consume leafy veggies within 5-7 days after purchasing them from the store.

In adhering to the suggestions listed above and with a wise combination of this dietetic lifestyle, proper exercise and mental attunements, you are well on your way to achieving bountiful health, improved fitness and longevity.

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Addictive Foods and their Harmful Consequences

By , April 20, 2014 9:33 pm

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An article discussing common addictive foods with their harmful consequences on our health.

foods, nutrition

Most of us are fond of at least one product that has the effect of a stimulant and that eventually becomes an addiction. These products include exercise stimulant drinks (they come in cans and look like cola), fizzy aerated drinks, tobacco, betel nut, betel leaf, strong coffee, strong tea, mahuang (an ephedrine-like compound consumed in china), and alcohol.

Before I tell you why we shouldn’t consume these products, I’d like to deal with the question of why we do consume them in the first place.

There’s no one who doesn’t know that products like these, consumed in excess, can severely harm our bodies. Yet, we still find them hard to resist. The need to eat stimulant food is a simple human weakness that has existed for ages: humans (and many animals) have always indulged in foods that give a sort of emotional high. In clinical terms, this means rapid heart beat, a little sweating, dilation or constriction of the pupils of the eye, a warm flush on the face, and a sense of greater sensitivity, concentration and perception.

These sensations of ‘high?die down within a few hours, and we are left feeling listless and low. This leads to a craving for that food again, to experience the high one more time. And there we are going round and round in a vicious circle.

The physiology of addictions is as follows:

When you eat an addictive food, it stimulates the hormone like substances found at the end of your nerves, which triggers an avalanche of similar stimulatory substances and you experiences a high. As the substances near the nerves are depleted, you get into the low phase, which leads you to crave that food again. This yo-yo phase of nerve stimulation and depletion leads to a pattern of addiction.

Consuming addictive foods is one of the oldest unhealthy food practices and, despite a revolution in health consciousness; it shows no signs of dying out.

Below are some side effects of certain addictive foods.

Alcohol Addiction: Erosion of stomach and intestinal lining, liver damage, nutritional deficiency.

Tobacco: Erosion of gum and tongue can lead to cancer of the buccal mucosa.

Betel nut: Leads to the discoloration of teeth, erosion of the lining of the mouth, and cancer of the mouth and upper tract. It also leads to heart problems among people who already have a weak heart.

Ma huang: It contains ephedrine and leads to heart problems.

Aerated drinks: High doses of caffeine.

Caffeine and xanthine: Found in tea, coffee. These become harmful only in very high doses; don’t consume more than five cups a day.

Mixed drug reactions: People who consume medications for the heart, hypertension and asthma have to be very careful about the interactions of the drugs with stimulant foods, as mixing the two can be fatal. After years of experience, all doctors know how difficult it is to break the food addictions of their patients. So like them, I can only advise a good compromise. If you can’t break the addiction, then at least you should practice moderation.

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Are you eating yourself to death?

By , April 17, 2014 10:17 pm

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Is your current diet killing you quicker?
Could your diet be the cause of all your ailments?
Is your “healthy” diet making you fat?!

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My immediate answer is YES, you are eating yourself to death!

I can just hear you all shout “Hold on a second there Richelo! I eat very healthy foods, and I only drink healthy fruit juices. I don’t eat sweets, I only buy low fat and low carb products. I eat healthy, and don’t need to read the rest of this article!” HOLD ON there a moment! You are not eating as healthy as you think! Let me tell you why.

Never in the history of man have we seen more obesity, diseases, syndromes and what not, than we do right now. Is this all thanks to food? No, BUT, a HUGE part is, and if you will indulge me for a short while, I will try my best to explain to you in an easy to understand manner, why this is so.

We live in an instant gratification and microwave society. If it is not quick, easy and now, it is so yesterday. BUT, at what cost?

I can write a whole book about all the “stuff” they put in processed, or so called fast foods, but, I don’t want to bore you to death with all the scientific names and what it does to your body. Let me rather simplify this for you, and say that if it is processed in any way, it is not good for you, and very possibly bad for you!

So, what exactly is processed foods, and why is it so bad for you?

Does it come in a can, sealed box, sealed bag, or is it ready made? If so, it is processed. This is the vast majority of the foods that you get at the grocery store! Have a look the next time you are at the store, and you will see this to be true.

Now on to why it is so bad for you. For this food to last long, have the right color, and not pick up all the bad bacteria associated with keeping food for long, a LONG list of chemicals are added to this food. A lot of these chemicals are known to have very serious negative effects of the human body. To name but a few of these “side” effects: Cancer, High blood pressure, high cholesterol, Numbness, Burning sensation, Tingling, Facial pressure or tightness , Chest pain, Headache, Nausea, Rapid heartbeat , Drowsiness , Weakness and Difficulty breathing for asthmatics .

Now, forget all the “stuff” being added. What about nutritional value? Because of all the processing, there is little, if any, real nutrients left in any any of these foods! Not only that, BUT, the salt levels are WAY above what a human being should be consuming!

What about all these healthy bran cereals? Are they processed? YES. They contain more sugar than anything else! You poor blood sugar levels does not know what to do with all the extra insulin that it gets with just about any fast or processed food!

So, what then is safe and healthy?

Anything that is fresh, not processed, and preferably organic. Plain and simple! YES, that means that nice cup of coffee you are enjoying while reading this is not very good for you!

Have a look at your grocery store. The vast majority of the fresh, non processed foods are around the perimeter of the store, and not in the isles! This makes shopping so much easier!

“BUT, it takes so long to prepare!” The most common complaint I hear! Well, if you plan it properly, you can make all your fresh food in less time than it takes to get all your fast food during the day! Read that again! My wife and I prepare all our meals, for the 2 of us, and our 2 children, in 30 minutes in the morning! All fresh, all healthy, and all ready to eat for the rest of the day!

How much, and how often should you eat? This is also very simple. You should be eating every 2.5 to 3 hours. Before you start screaming at me for telling you to eat so much, remember also that these meals should be much smaller portions of your regular 3 meals a day. This will equate to around 6 meals a day.

What will you be eating? Also quite simple. Protein, Carbohydrates and Fat. YES, fat! You need to eat lean meat, skinless chicken or fish for protein. If you are vegan, there are loads of alternatives. For carbohydrates, you will have fruit and vegetables. For fat, you will have fish, fish oil capsules or flaxseed oil.

That’s IT! Sounds boring? Believe me when I tell you that it is not!

To read many more articles like this one, and to learn more about healthy eating and exercising, please visit my web site at http://www.allaboutfitnessonline.com/. While at the site, also take the time to subscribe to our newsletter, which is published bi-weekly, and includes many more articles just like this one.

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Antioxidant

By , April 14, 2014 11:56 pm

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An antioxidant is a chemical that reduces the rate of particular oxidation reactions in a specific context, where oxidation reactions are chemical reactions that involve the transfer of electrons from a substance to an oxidising agent.

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An antioxidant is a chemical that reduces the rate of particular oxidation reactions in a specific context, where oxidation reactions are chemical reactions that involve the transfer of electrons from a substance to an oxidising agent.

Antioxidants are particularly important in the context of organic chemistry and biology: all living cells contain complex systems of antioxidant chemicals and/or enzymes to prevent chemical damage to the cells’ components by oxidation. The importance and complexity of antioxidants in biology is reflected in a medical literature of more than 142,000 scholarly articles.

A diet containing antioxidants from plants are required for good health since plants are an important source of organic antioxidant chemicals. Antioxidants are widely used as ingredients in dietary supplements that are used for health purposes such as preventing cancer and heart disease. However, while many studies have suggested benefits for antioxidant supplements, several large clinical trials have failed to clearly demonstrate a benefit for the formulations tested, and excess supplementation may be harmful.

Antioxidants are chemicals that reduce oxidative damage to cells and biochemicals. Researchers have found high correlation between oxidative damage and the occurrence of disease. For example, LDL oxidation is associated with cardiovascular disease. The process leading to atherogenesis, artherosclerosis, and cardiovascular disease is complex, involving multiple chemical pathways and networks, but the precursor is LDL oxidation by free radicals, resulting in inflammation and formation of plaques.

Research suggests that consumption of antioxidant-rich foods reduces damage to cells and biochemicals from free radicals. This may slow down, prevent, or even reverse certain diseases that result from cellular damage, and perhaps even slow down the natural aging process.

Since the discovery of vitamins, it has been recognized that antioxidants in the diet are essential for healthful lives. More recently, a large body of evidence has accumulated that suggests supplementation of the diet with various kinds of antioxidants can improve health and extend life.

Many nutraceutical and health food companies now sell forms of antioxidants as dietary supplement. These supplements may include specific antioxidant chemicals, like resveratrol (from grape seeds), combinations of antioxidants, like the “ACES” products that contain beta carotene (provitamin A), vitamin C, vitamin E and Selenium, or specialty herbs that are known to contain antioxidants such as green tea and jiaogulan.

Disclaimer
The information presented here should not be interpreted as medical advice. If you need more information about Antioxidants, please consult your physician or a qualified specialist.

Permission is granted to reprint this article as long as no changes are made, and the entire resource box is included.

Fish Oil Benefits – 7 Major Fish Oil Health Benefits

By , April 12, 2014 12:33 am

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Fish oil benefits? You bet! Fish oil health benefits are important and wide-ranging. Proven by numerous clinical studies, fish oil benefits range from brain health to heart health to pregnancy health.

Fish oil health benefits come primarily from the two Omega 3 essential fatty acids in fish oil — DHA (docosahexaenoic acid) and to a lesser extent EPA (eicosapentaenoic acid). While plant sources such as flax seed will provide the body with Omega 3 oil, the body must convert…

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Fish oil benefits? You bet! Fish oil health benefits are important and wide-ranging. Proven by numerous clinical studies, fish oil benefits range from brain health to heart health to pregnancy health.

Fish oil health benefits come primarily from the two Omega 3 essential fatty acids in fish oil — DHA (docosahexaenoic acid) and to a lesser extent EPA (eicosapentaenoic acid). While plant sources such as flax seed will provide the body with Omega 3 oil, the body must convert it into DHA and EFA, and that conversion can be difficult for some people or for elderly people. However, fish oil provides the body with DHA and EPA in a natural form that can easily be assimilated.

Here are seven major fish oil benefits:

1. Lowers blood triglycerides – high levels of triglycerides are known to be a risk factor for cardiovascular disease.

2. Helps reduce likelihood of blood clots – fish oil benefits include the prevention of blood platelets from sticking together and forming blood clots.

3. Lowers mild high blood pressure – fish oil helps lower blood pressure when it is due to high cholesterol and hardening of the arteries.

4. Reduces inflammation from rheumatoid arthritis, psoriasis and gout – fish oil health benefits come from the DHA and EPA that reduce the amount of inflammation-causing substances.

5. Lowers risk of developing Altzheimer’s Disease – studies have found that fish oil seems to help protect the nervous system.

6. Reduces depression rates – the lack of DHA has been linked to higher incidence rates of depression.

7. Improves immune system function – fish oil benefits and studies have linked lowered risk of breast cancer and prostate cancer to the consumption of fish oil.

And there are more fish oil benefits! From lowered risk of age related macular degeneration to reducing the risk of osteoporosis to benefits for Type II diabetics, fish oil health benefits are truly spectacular.

However, there are some precautions that you should be aware of when considering your sources for fish oils. Some fish oils can contain:

* Contaminants such as PCB’s and heavy metals like mercury

* Additional additives to keep the fish oil from becoming rancid during the transporting and encapulating process

* Low DHA levels

Inferior fish oil products do exist, while at the same time fish oils are available that are harvested from pristine ocean waters. Be sure the fish oils you consume to enjoy fish oil health benefits contain high levels of DHA and EPA and are free from the heavy metals. Read as much as you can about even more fish oil benefits that provide an amazing array of health benefits.

Copyright 2005 Infosearch Publishing

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Fostering Healthy Eating Habits In Your Baby

By , April 9, 2014 1:11 am

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If you’re concerned about your baby’s health, you want to be certain to start healthy eating habits early. The first year of solid foods is a very important time for establishing your child’s eating habits. What your child eats, and more importantly, does not eat, during this time can impact their habits for life. Here are some tips for starting out right with your child’s first menu.

Watch the sugar
This is a biggie. Eliminating refined sugar from your child’s diet in th…

Baby, babies, infant, parent, mother, child

If you’re concerned about your baby’s health, you want to be certain to start healthy eating habits early. The first year of solid foods is a very important time for establishing your child’s eating habits. What your child eats, and more importantly, does not eat, during this time can impact their habits for life. Here are some tips for starting out right with your child’s first menu.

Watch the sugar
This is a biggie. Eliminating refined sugar from your child’s diet in the early days can help the child develop a taste for savory flavors, which in the long run, can help them enjoy a wider variety of foods, without having such a sweet tooth. In addition, a low sugar diet can help ensure that your child maintains a proper weight. So, keep the cookies and candies away. Use fruit and yogurt as dessert. Remember, if your child has not been exposed to sugar, she won’t miss it.

Feed whole grains
Stay away from white flour. Most American diets are painfully low in whole grains, because we are a “white bread?society. Try using wheat breads, oats and other whole grains instead.

Keep the beverages simple
Milk, water and juice are enough. Soda and sweetened drinks will work their way in eventually, but put it off as long as you can. In addition, watering the juice down a bit can help reduce the calories and sugar content. Plus, it minimizes the risk of your child having a stomach ache from too much juice.

If at first you don’t succeed, try again
Keep reintroducing healthy foods, even if they are not met with applause the first time around. The rule in our house is that you have to try any food you don’t like every six months. Children’s tastes change, and what they didn’t like a few months ago might just taste better, so keep trying.

Evaluate the family eating habits
As your child grows, she will be spending more time eating what the rest of the family eats, so it’s important that your eating habits be good, too. Are you serving a wide variety of foods? Think color ?too much white food has a lot of calories, and not a lot of nutrition. Green, yellow, red and orange foods should be on your table on a regular basis.

Establishing good eating habits for your child is one of the best gifts you can give her. It will set her off on a lifetime of health and well being. Remember, the best way to get your children to eat well is to be a role model. They will eat the way you eat, so set a good example.

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About Omega 3 Fish oils

By , April 6, 2014 2:11 am

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What’s all the fuss about Omega 3 fish oils? What do they do for my body?

Nutrition, health vitamins, nutrition supplements, nutrition guide

Question: What’s all the fuss about Omega 3 fish oils? What do they do for my body?

Answer: Omega 3 fish oils are a substance that can be found in the bodies of fish. However, eating fresh fish is no longer recommended. The mercury levels that are prevalent in almost all fresh fish these days can be very detrimental to your health. However, companies have manufactured fish oil that is mercury free by processing the oils that naturally occur in the fish. Omega 3 is a type of fat that is essential for human health. Omega 3 contains two fatty acids that benefit the human body greatly, which are known as DHA and EPA.

These fatty acids have been linked to helping prevent heart disease, cancer, and many other diseases. DHA is also required by the human brain. Low levels of DHA in the brain have been linked to depression, schizophrenia, memory loss, and an increased chance of being stricken with Alzheimer’s disease. Therefore, the regular and repeated consumption of Omega 3 fish oils can greatly help affect the quality of your life for the better.

The American Heart Association recommends the use of fish oils to help your hearts performance as long as you keep your dosage under 3 grams per day, suggesting an amount roughly between 0.5 to 1.8 grams per day. Clinical trials conducted have shown that Omega 3 fish oils can reduce cardiovascular events including heart attacks, strokes, and even death.

Also, research has shown that fish oils can help decrease the risk of arrhythmias, decrease triglyceride levels, decrease the growth rate of atherosclerotic plaque, and even slightly lower blood pressure! With all these facts, there is no doubt that the regular and responsible use of Omega 3 fish oils from supplements can be of great benefit to your health.

Why not check out our nutrition guide at http://www.nutritional-supplement-guides.com/nut-ebook.html

and also what supplement we personally use for our nutrition needs at http://www.nutritional-supplement-guides.com/what-we-use.html

Benefits of Goji juice

By , April 3, 2014 3:49 am

590

Goji juice made from goji berry fruit is a great best way to receive all the nutrients packed in this small but wonderful fruit. Its anti-aging properties may likewise help keep you strong and beautiful.

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Modernization is wonderful, but there are also other factors in the modern life we live in that may subject our bodies to harm. Understanding what can harm us and what will help us will be our best defense.

Free radicals, our body’s natural enemy subject our body to more than 10,000 hits during a normal day. If our body is not able to combat the harmful effect of free radicals, then it may give us disease and pre-maturely age our body including our skin.

The pristine valleys of Tibet and Mongolia have a solution to this problem.

What do you think is their secret?

Introducing goji juice, made from goji berries grown in the remote and unpolluted hills and valleys of Tibet and Mongolia. Experts who want to save the people who live in this modern society studied what must be wonderful about these Himalayan diets and why do they live so long and free from diseases. Their studies prove that their diet perpetually include goji berries.

Further studies on goji berries prove that they are nutritious and contain vital nutrients necessary to combat free radicals.

Goji juice contains potent vitamins, and minerals like no other berry.

Goji juice also contains 18 amino acids, 8 of which are essential for our bodies, but having all 18 adds to the beneficial characteristic of this wonderful red juice.

Based on studies by numerous health professionals including Dr. Earl Mindell, the author of The Vitamin Bible, goji juice made from goji berries can give your body all the nutrients it needs to help keep a healthy and happy life.

Goji juice aside from the 18 amino acids also has 21 trace minerals, vitamins B1, B2, B6 and Vitamin E. All of these can help give you healthy and active life.

Some of the beneficial effects of drinking goji juice are:

Energy and Strength ?goji juice is considered as an adaptogen. It increases exercise tolerance, stamina and endurance. Goji juice may also enhance the recovery of ill patients.

Cholesterol level balance ?goji juice may also help manage your cholesterol level because it contains beta-sitosterol, which can help in your cholesterol level balance. It will also help avoid cholesterol deposit in the blood vessels, thus heart problems may be eliminated.

Normal Kidney Function ?your kidney is the vital organ that may possibly control the brain and other organs in the body. It is thus essential for better health that you keep your kidneys functioning properly. Goji juice is believed to be helpful in keeping this essential organ functioning properly.

Supports General Health ?as mentioned earlier, free radicals harm our body in many ways. Thus, eliminating this natural enemy will help keep our body strong and avoid illnesses. Goji juice is a potent antioxidant that may keep our body healthy.

Other beneficial factors which may come from goji juice are enhanced sexual function, blood sugar level balance and vision problems.

This is because goji juice contains more beta-carotene even compared to a carrot. The vitamin C contents of goji juice, which is 500 times more in weight than orange, will help keep the immune system functioning properly to avoid illness.

These are only a few of the helpful and beneficial functions of goji juice and because goji juice is safe even for children.

If drinking this sweet and tasty juice excites you well enough, you can also eat goji berries with your food. You can eat them fresh or the dried goji berries are also available. You may use your imagination as to how you can enjoy these wonderful and amazing berries.

7 Reasons to grow your own organic vegetable garden

By , March 31, 2014 4:47 am

487

Seven reasons are given to grow our own organic vegetable garden

organic, vegetables, garden, nutrition, natural, health

During the last decades there has been a change towards mechanization and homogenization of farming, which uses pesticides, additives, herbicides, synthetic fertilizers and mass-production techniques. All this is clearly affecting mankind’s health, and new diseases are spreading rapidly amongst humans and animals (bird’s flu being the most recent one).

The World Health Organization produces reports to show how the use of chemicals and other products on food, coupled with the manufacturing processes involved, are actually a threat for our health.

If you have space for a few pots or even a small piece of land, it is a wise decision to grow your own organic vegetable garden. Today I’m presenting you with seven reasons for doing this:

1. You will have no additives in your vegetables. Research by organic food associations has shown that additives in our food can cause heart diseases, osteoporosis, migraines and hyperactivity.

2. There will be no pesticides or synthetic fertilizers used. These chemical products are applied to obtain crops all the time regardless plagues or weather conditions, and affect the quality of the vegetables. Besides, pesticides are usually poisonous to humans.

3. Your vegetables will not be genetically modified (GM). Antibiotics, drugs and hormones are used on vegetables to grow more and larger ones. One of the consequences of this practice are vegetables which look all the same and are usually tasteless. Besides, we end up consuming the hormones that have been used on the vegetables, with the potential risks for our health.

4. Eating your own organic vegetables will be much more healthy for you. They will not contain any of the products or chemicals named above, and they will be much more natural than any ones you would find at the supermarket. Your health will not be at risk because you will then know that nothing has been added to your vegetables.

5. Your own organic vegetables will be much more tasty. The use of pesticides, synthetic fertilizers, hormones and antibiotics make vegetables grow unnaturally and take the taste away from them. With organic vegetables, your cooking will be enhanced as their flavour will show fully.

6. Organic farming is friendly to the environment. Because you won’t use pesticides or other equally harming products on your vegetables, you will not damage the soil or the air with the chemical components.

7. When you grow your own organic vegetables you are contributing to your own self-sustainability and the sustainability of the planet. Small communities have been founded where members exchange products that they grow naturally, thus contributing to create a friendly and better place for us all.

In the end, eating organic products only means that we do not add anything else to them than they would naturally have. As you can guess, additives, fertilizers, pesticides or hormones are not components of naturally grown food. To better care for your health, grown your own organic vegetables -and a few pots is all you need.

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10 Ways To Sneak Some Extra Fruits And Vegetables In Your Family’s Diet

By , March 28, 2014 5:33 am

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We all know by now that we should be eating at least five servings of fruits and vegetables each day. But knowing and doing are two different things, aren’t they? Sometimes it is just not easy to get them all in there. We are constantly tempted to fill up on convenience and junk food. If your family is anything like mine, they’d much rather fill up on a bag of chips or a bowl of rice or pasta instead of trying an apple or a plate of steamed broccoli. So we’ll have to get crea…

We all know by now that we should be eating at least five servings of fruits and vegetables each day. But knowing and doing are two different things, aren’t they? Sometimes it is just not easy to get them all in there. We are constantly tempted to fill up on convenience and junk food. If your family is anything like mine, they’d much rather fill up on a bag of chips or a bowl of rice or pasta instead of trying an apple or a plate of steamed broccoli. So we’ll have to get creative. Here are a few ideas to “sneak?some extra vegetables and fruits in your family’s diet.

1. Start the day with a breakfast smoothie. All you have to do is throw some fruits, low-fat yogurt and ice in a blender. You may also want to add a scoop of protein powder in there for good measure. Just blend for a few seconds and you have the perfect breakfast ready to go. I like to sip mine in a thermal cup on the way to work. To make it even more appealing for your kids, use some frozen yogurt or a scoop of ice cream in the smoothie. They won’t believe that you are letting them have ice cream for breakfast.

2. Dried fruit makes an excellent snack any time of the day. Add some small cartons of raisins to your child’s lunch box, pack some yogurt-covered raisins in your husband’s briefcase and keep some trail mix sitting around for snacking. You can also add dried fruit to oatmeal and cereal in the morning. My family loves banana chips in their breakfast cereal.

3. Add some fruits and vegetables to your family’s sandwiches. You can add some banana, sliced apples or strawberry slices to a peanut butter sandwich. Top a turkey sandwich with lettuce, tomato, cucumber and anything else they will eat. You can even make a sub shop style vegetable sandwich by combining several different vegetables with some mayonnaise and cheese on bread.

4. Have a salad bar at dinner. Set out a variety of chopped vegetables, some cheese and croutons as well as several choices of salad dressing along with the lettuce and let everybody create their own perfect salad.

5. Let them drink their fruits and vegetables. Keep an assortment of fruit and vegetable juices in the fridge and encourage everyone to drink them as a snack. Get creative. You could start “family cocktail hour?by pouring everybody a glass of his or her favorite juice over ice. Add some straws, cocktail umbrellas and sit together to talk about how everybody’s day went.

6. Try this for dessert. Put a small scoop of ice cream or frozen yogurt in a bowl and top it with lots of fresh or frozen fruit.

7. Offer fruits and vegetables as snacks. You can cut apples into slices and top them with peanut butter or cheese. Cube cheese and serve with grapes. Cut up some fresh veggies and serve them with ranch dip. And of course there’s ants on a log. Spread some cream cheese or peanut butter on the inside of a stick of celery and sprinkle raisins on it (wow, fruit and vegetable in one snack).

8. Try some new fruits and vegetables. Pick something exotic to get your family’s curiosity. With a little luck their curiosity will outweigh their initial apprehension to trying something new. You could try artichokes, plantains, papaya, mango, star fruit, or anything else you can find in the produce department of your local store.

9. Make a pot of vegetable soup or a stew that’s heavy on veggies and easy on the meat. Both of these make some great comfort food when the weather gets cold.

10. Start “My Veggie Day? Each family member gets to pick a vegetable one day of the week. They qualify to pick a vegetable as long as they tried each vegetable the week before, otherwise they loose a turn and Mom gets to pick.

Incorporate a few of these ideas and you will have everyone in your family eating more fruits and vegetables in no time.

Here is another tip:

Now that everyone in the family has gotten a taste for it, make sure you always have plenty of fresh fruits and veggies available and ready to snack on.

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