Name Brand Foods You Should Avoid!

I hope everyone had a great weekend! Im going to give everyone a bunch of name brand foods that are really terrible for you. They may seem good sometimes but really they are filled with saturated fats, calories and lots of sugar and salt! This is from the Nutrition Action Healthletter, so here we go!

Marie Callender’s Chicken Pot Pie (16.5 oz)

This has 520 calories, 11 grams of saturated fat, and 800 mg of sodium. Now this doesn’t seem to bad but look again and see that these numbers are for half a pie. If you eat the entire pie, which most people do than you are taking in more than 1,040 calories and 24 grams of saturated fat, more than a day’s worth!

Olive Garden’s Tour of Italy

This entree is basically three entrees in one with homemade lasagna, lightly breaded chicken parmigiana, and creamy fettuccine alfredo. It is filled with 1,450 calories, 33 grams of saturated fat and 3,830 milligrams of sodium. If you add a breadstick (150 calories) and a plate of fresh garden salad (359 calories), which most people do you will consume 2,000 calories in one meal!

Campbell’s Condensed Soup

One cup of soup has 850 mg of sodium which is half a days worth is you only eat one of the 2.5 servings in the can. Try other Campbell’s soup lines and slash the sodium to the 400s.

Chipotle Chicken Burrito

This tortilla filled with rice, pinto beans, cheese, chicken, sour cream, and salsa is 970 calories, 18 grams of saturated fat and 2,200 mg of sodium! If you get the burrito with no cheese or sour cream it cuts the saturated fat to 5.5 grams but you still have 750 calories and more than a day’s worth of sodium!

The Cheesecake Factory Chocolate Tower Truffle Cake

This piece of cake is 6 inches standing up and weighs in at three-quarters of a pound. Even though it probably tastes delicious you would be taking in 1,670 calories and 2.5 day’s worth of saturated fat (48 grams).

Pillsbury Grands! Cinnabon Cinnamon Roll with Icing

This breakfast treat has 310 calories and 2 grams of saturated fat plus 2.5 grams of trans fat (more than a day’s worth) and 6 teaspoons of sugar in each roll. Companies are now getting rid of their partially hydrogenated oils but Pillsbury still makes most of its rolls and biscuits with the stuff.

Land O’Lakes Margarine

Even though the box says that this is an excellent source of ALA Omega 3 it actually isn’t so heart healthy! EAch tablespoon of the spread has 2.5 grams of trans fat and 2 grams of saturated fat.

Starbucks Venti White Chocolate Mocha (20 oz)

This cup of coffee with 2% milk and whipped cream is worse than a McDonald’s Quarter Pounder with Cheese. With 580 calories and 15 grams of saturated fat most people have room for this in their diet! You can lose 130 calories and two-thirds of the saturated fat is you get this coffee with nonfat milk and no whipped cream.

Haagan-Dazs Ice Cream

These pints of deliciousness squeeze half-a day’s saturated fat and a third of a day’s cholesterol with 300 calories in only a half a cup serving!

Cold Stone Creamery’s Oh Fudge! Shake

This milkshake with chocolate ice cream, milk and fudge syrup starts at 1,250 calories for the “Like It” (16 oz) size. That is more than a large (32 oz) McDonald’s Triple Thick Chocolate Shake. The “Love It” size has 1,660 calories and the “Gotta Have It” (24 oz) size has 1,920 calories and 69 grams of saturated fat!

Pop Secret Movie Theater Butter Popcorn Snack Size Bags

Air-popped popcorn by its self is a good whole-grain snack but not when you load on the butter like Pop Secret does! One snack size bag has 9 grams of saturated fat, 6 of which are trans fats!

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Healthy Recipe Thursday: Cranberry Chicken Wrap!

Here’s a really great recipe for a quick meal! This would be a great thing to take to work for lunch as well! This is from the Taste of Home Website!

Cranberry Chicken Wraps

Ingredients

  • 1 cup chopped apple
  • ¼ cup plus 2 teaspoons of Miracle Whip, separated
  • ¼ cup dried cranberries
  • 3 tablespoons crumbled feta cheese
  • ¼ teaspoon minced fresh rosemary or 1/8 teaspoon dried rosemary crushed
  • 1/8 teaspoon pepper
  • 2 whole wheat tortillas (8 inches)
  • ½ cup fresh baby spinach

Directions

  • In a small bowl combine chicken apple, ¼ cup Miracle Whip, cranberries, feta cheese, rosemary and pepper.
  • Spread remaining Miracle Whip over tortillas and top with chicken mixture.
  • Roll up and serve.

Nutrition Facts: One Wrap Equals:

  • 387 calories
  • 7 g of fat
  • 60 mg of cholesterol
  • 614 mg sodium
  • 49 g carbohydrates
  • 5 g fiber
  • 27 g protein

Do’s and Don’ts of Eating in College

Yesterday I gave you all a bunch of ideas and tips about packing school lunches for young kids. What if you’re a college student or you’re sending your son or daughter off to college? Everyone knows what happens in college you get there and there’s a ton of different food options at the dining halls and you think ‘Well it’s find if I eat whatever I want I walk to class every day!” Guess what, it matters what you eat! I graduated from Slippery Rock in May and I wish I would have researched healthy eating habits before I went to school for four years. I realized that the home cooking my mom made was so much healthier than the food I was eating when I was living in the dorms and what I was making when I lived in an apartment. Sure money is tight for every college student but there are ways to still eat healthy and be on a budget! You want to prevent you or your child from packing on that freshmen 15. Most universities have great athletic facilities where your college student can exercise however they want and some even have similar group fitness classes like we do here at Galaxy.  So let me give you some Dos and Don’ts for college eating!!

The Dos!

DO relax about making your own food or eating on campus food. It’s a big change to go from having your mom make your meals every day to having to do it for yourself.

DO bring some basic cooking utensils with you; big spoons, pot, sauce pan, strainer, spatula and a cutting knife. The worst thing is having everything ready to make a delicious meal and not having a cookie sheet or pot to cook it in! (I’ve done this multiple times). Look at Big Lots, Walmart, Amazon, yard sales and your own house to find cooking supplies!  Or you could do what I did which was to ‘borrow’ things from my own kitchen when I went home for the weekend, sorry Mom!

DO invest in some appliances; microwave, coffee pot, toaster and George Forman grill. You need to watch what kind of appliances you bring with you, especially if your living in the dorms because they have a lot of restrictions on which ones you can bring.  These kinds of appliances can really come in handy when your dining hall is closed for the night or the wait for delivery food is really long!

DO check and see if your dorm has a kitchen somewhere in the building. My dorm had a full kitchen on the first floor for everyone to use and it was great when we wanted to make a big dinner with friends! Most students don’t take advantage of it so it usually is free to use and you can make quick healthy meals without going very far! Also people love when there’s someone who can cook so you will definitely be making friends!

DO buy a Brita filter or drink tap water. I always bought cases of bottled water because I hated SRU water. I should have just bought a Brita and saved myself a lot of money and carried a reusable water bottle. Bottled water costs between $4-$7 for a case and think of what you could buy if you saved that per week! I mean you could buy a few drinks on thirsty Thursday! Not that your going to drink at college or anything, I mean you are there to study and learn!

DO bring eating utensils. Nothing is worse than making food and not having anything to eat it with. You don’t want to make yourself a bowl of soup and not have any spoons (I’ve done that) or make spaghetti and only have spoons and not forks (I’ve done that too).

DO check to see if your school has the nutritional facts for the dining halls listed online or at the dining halls. This is a nice feature for schools to have because then you can see how many calories your consuming when you decide to splurge and get that cheese burger, fries, pizza and ice cream in one sitting.

DO eat breakfast before you go to class.  I am guilty of not eating breakfast on a regular basis. In college I never ate breakfast. I’d get up, get ready for class, go to class and sit there starving and only thinking about what I should have for lunch. When you eat breakfast you will be more focused in class and it help to maintain weight.

DO snack smart. This is one of the main reasons why you can gain weight in college. I know its boring to study half of the time (thank god I was a communication major we had projects most of the time not tests!) and I know its easier to study when you have a delicious unhealthy snack in your hand. But remember the studying will help you and the unhealthy snack will not. Keep whole grain crackers, cut up fruits & veggies and yogurt on hand!

DO eat fruits and vegetables. This one is important. Yes I totally understand how sometimes that pizza looks so much better than the salad but that salad is much healthier. Unless of course you load it up with tons of unhealthy items and fatty salad dressing. So keep that in mind! But have some cut up veggies on hand so snack on too.

DO watch your portions. The dining halls are what is going to hurt you the most when your at school. It’s hard to say no when you have so many options to pick from so you end up taking a little bit of everything! Well that really isn’t the best thing to do. Watch how much you are taking of things, if its fruits or veggies take as much as you can! But if it’s fries, pizza, burgers and anything that looks like its been dipped in batter and fried, I would avoid those all together or take a very small portion of them!

DO have your mom make you a healthy care package! Look I totally understand wanting your mom’s brownies or cookies in a care package especially when your missing home but ask her to send you home made granola or healthy trail mix! These are easy to make and last a good amount of time!

DO check out discount grocery stores and farmers markets. Going back to school at this time is perfect because there is a lot of farmers markets with fresh vegetables at really good prices! Stock up on those now and freeze them to save money for later in the year when those things are a little pricier. Stores like Aldi’s and Walmart are also great places to get fresh produce and other items at lower prices!

DO exercise! I won’t lie, when you’re a college student you will have the lowest price for a gym membership in your life. In most cases it’s free so take advantage! Most universities offer group fitness classes and lots of equipment for you to use!

DO invest in a few cookbooks, especially if you’re living off campus. There are tons of books to choose from but try and get a few that are healthy!

DO surf the internet for food and health blogs to help you keep off that freshmen 15! There are so many websites and blogs dedicated to keeping you healthy and fit, take advantage of it!

DO get rid of that white bread & stock up on healthier options! Instead stock up on whole grain bread, pasta and crackers. Also stock up on peanut butter, canned tuna, and rice. These things will last you and they are quick and easy to use!

DO use those leftovers! Every time I made spaghetti we always had a ton left over for the next day and it was perfect for when I needing something quick before class. Another thing you can do is when you are home for the weekend have your mom make you your favorite meal or some healthy meals to take back with you and freeze for another time! I loved when I did this, I used to have my mom make wedding soup and I’d eat it for lunch all the time!

Do these things and not this!

Don’t take one or two of everything like John Belushi does in Animal House.

Now the Don’ts!

DON’T eat takeout all the time. I know it’s so much easier to order pizza or go to a wing night and fill up on buffalo wings. But it’s cheaper and more fulfilling if you make your own meals at home! You will be saving your wallet money and your waist inches if you stay away from takeout, trust me!

DON’T just eat those frozen dinners and Lean Cuisine type meals. In reality most of those meals are just filled with tons of sugar and sodium and will only hurt you. I personally hated them! I’ve tried almost every brand of the ‘healthy’ ones and I didn’t like any of them. Now my roommate lived on them and would have one for lunch and one for dinner every day. Each one of those can cost up to $5 depending on the brand and kind you get. Stay away from them!!

DON’T charge everything on you or your parent’s credit card. It will come back to bite you when you graduate and you realize you have all this debt from just food and going out to the bars.

DON’T fall victim to an eating disorder. College is stressful and trying to maintain your weight is another thing adding to your stress but if you have things that you know you can eat that are healthy for you then there is no need to worry. But according to a study by the University of Kentucky,  “An estimated 11 million people in the United States suffer from eating disorders … Approximately 90 percent of them are young adult women during the college years.… 1 in 10 cases [lead] to death from starvation, cardiac arrest or suicide.”  So please just remember to eat smart and healthy!

DON’T become the typical college student with the beer belly. I know you’re at college it’s fun it’s exciting but try to keep a handle on the amount of alcohol you drink. Drinking too much can be a huge strain on your wallet, waist and health!

DON’T stress out about eating something that isn’t that healthy! Everyone needs a day where they just eat what ever they want. Just don’t make that every day that ends in D-A –Y! Go to wing night with your friends once a week or order out pizza on a Friday night but just don’t make it a regular occurrence and you will be fine!

DON’T drink a ton of pop. I’m currently trying to cut it complete out of my diet but it’s hard. We always have pop at my house and we always had it in our fridge at college. Instead go for flavored waters, water alone or the little packets with flavors in them to add to a bottle of water. Drinking pop and other high calorie drinks are just wasted calories and you don’t need them!

Don’t eat things like this!

Stay away from chips, cookies, crackers that aren’t whole grain and Easy Mac!

So that was a lot of dos and don’ts but if you keep these in mind you will not pack on those freshmen 15 when you go off to school!

Recipes

Here are a few quick recipes for some healthy snack and meal options from some twitter friends!

From @CMatlick

Mix together banana chips, rasin bran granola cereal, marshmallows and vanilla wafers and dried cherries. It will make 2 huge bags that are perfect to take to class or for a quick snack!

From @Ms_Yale

Using whole wheat quesadillas and filling them with feta cheese and veggies. Using green peppers and salsa work really well! So easy and quick!

From @emilysriley

Making whole grain pasta with mushrooms and onions and heated pasta sauce in the microwave. It takes no more than 10 minutes and is delicious!

From @PoshPGHgirl

Making pasta, with onions and garlic sautéed with extra virgin olive oil. Then adding olives, plum tomatoes and basil. An easy dish with lots of flavor!

From me! @JcHickey1026

Make homemade pita chips by cutting pita into triangles and baking them till crisp. Eat with red pepper hummus and feta cheese! So good and a great snack when studying!

Follow us on Twitter too! @GalaxyFitness

Any body have any other quick healthy recipes they used to make or do make in college? Also, here are a couple of other tips for new or old college students that have nothing to do at all with health and fitness but I figured I would just throw in there!

Get involved! The best thing you can do while in college is get involved in different organizations. You will meet a ton of great new people and learn a lot!

Study! I know it sucks to study but it will help you in the end I promise!

Don’t procrastinate! I’m guilty of this one, I would procrastinate like no other before a test or project was due! It’s better to get things done sooner so you aren’t rushing to finish things or cram for a test!

Have fun! Just be safe about everything!

Great Ideas and Tips for Back to School Lunches!

Does anybody remember that one Staples or Office Max commercial where a mom and dad were skipping through the store and riding on the back shopping carts with It’s the Most Wonderful Time of the Year playing while their kids were dragging their feet behind them? I remember it well because I knew that if that commercial was showing then my summer was practically over! Well guess what, it’s that time of year again and this means that you will be packing school lunches for your kids to take with them to school. I’m going to give you a bunch of great ideas for you to make healthy school lunches for you kids that they will love!

Do you want your child to eat something like this?

The basic goal when you pack your child’s lunch is to make it nutritious but also fun for them so they eat the entire thing and not throw it away. Here are some tips and facts to achieve that!

  • Remember that any meal an 8 year old child eats shouldn’t be over 450 calories so make sure to keep it under that number.
  • 60% of kids don’t eat their entire meal in their lunchboxes.
  • A high fat lunch can make your child too tired to learn.
  • Give your child options when shopping for lunch choices, “Do you want grapes, strawberries or raisins?” for example. If they get to pick what is going to be in their lunchboxes then they are more likely to eat it.
  • Cut down on the amount of sugar and trans fat in what you are packing.
  • Stay away from the prepackaged lunches like Lunchables. These are loaded with sodium and fat.
  • Talk to your child about why you are choosing certain things for them to eat and why they shouldn’t eat things high in trans fat.
  • Put their favorite fruits and vegetables in their lunch that way they are more likely to eat it than if you decided to try something new!
  • Even if your school is offering healthy options it is still better to pack your child’s lunch. It is healthier and cheaper!
  • Plan ahead, nothing is worse that resorting to junk foods because you didn’t have enough time to pack a healthy lunch. Even better pack your child’s lunch the night before.
  • Buy brand new reusable containers that are just for lunches. This way you will always have them on hand and are able to pack fruits, veggies, dips and salads easily!
  • Make it easy for your child to eat, bite size portions are perfect since kids can just pop them in their mouths and just keep having fun with their friends (that’s all they really want to do at lunch anyways)!
  • Keep their lunch colorful! Nothing is more boring than eating a meal consisting of only tan and white.
  • Try to make sandwiches fun by using a cookie cutter to make them into different shapes.
  • Let your child pick their own lunchbox before the start of the school year.
  • Give your son or daughter a little surprise in their lunch by sneaking in some stickers or a note written on a napkin!

There are some tips to achieve a great healthy lunch but what are you actually going to give them to eat? Here are some great ideas for that!

  • Tortilla wraps with shredded cheese, chopped chicken, and cut vegetables
  • Egg salad, whole-wheat bagel, and fruit
  • Whole-grain roll with butter or margarine, 2 hard boiled eggs, and carrot sticks
  • 8 ounces of low-fat yogurt, whole-wheat crackers, and fruit
  • 1-2 tablespoons of peanut butter, whole-grain crackers or bagel, and fruit or vegetables
  • 1/2 cup low-fat cottage cheese or hummus, whole-grain crackers, and cherry tomatoes
  • Bean-based soup or stew in a thermos, whole-grain roll with butter or margarine, and dried fruit
  • 1-2 slices leftover thin crust cheese pizza and fruit or vegetables
  • Fruit kebabs with apples, pineapple and mini marshmallows
  • Whole-grain breads or crackers
  • Peanut and almond butters
  • Light canned tuna fish
  • Raw vegetables that can be cut into slices
  • Fruits
  • Encourage the kids to make sandwiches with whole-grain breads or bagels; tortillas; or colorful wraps. Try different sandwich fillings, such as tabouli mixed with feta cheese in a pita pocket, or a veggie burger.

Great healthy ‘fun’ foods for kids

  • Baked potato chips
  • Homemade toasted pita bread chips
  • Pretzels
  • Trail mix or raisins
  • Whole-grain cereal
  • Nuts or soy nuts
  • A smattering of chocolate chips
  • Sunflower seeds
  • Graham crackers
  • Fig bars
  • Low in sugar jello or pudding

Make your child something like this instead!

There are some great ideas for when you start having to make your child’s lunch! Just remember to keep it healthy but fun at the same time!

Learn How to Punch Correctly to Prevent Injury

Recently I’ve been working with a trainer and we have done a lot of boxing type workouts. Jump roping, punching and kicking are the main things we work with. I’ve noticed though that while punching and after we are done that my pinky fingers and knuckles in that area are sore. Well I decided to google it (of course) and find out why that was happening and what I can do to prevent it!

The most common injury when you do this type of workout is known as “boxer’s fracture.” This is a fracture of the long bone that runs across the top of your hand (metacarpal) and/or the knuckle of your little finger and sometimes the ring finger too.  Other common injuries include the fracture of the wrist and/or the elbow.

The reason why these types of injuries happen is because most people do not pay close enough attention to how they line up their hand when they punch. Turning your hand so that the little knuckle (and sometimes the knuckle of the ring finger too) strikes first is the most common cause of boxer’s fracture., which is exactly what I have been doing. Another problem is that people do not align their entire wrist correctly when doing the basic front straight punch. If you bend your wrist during contact, injury to your wrist can occur. Another way to cause injury is if you allow your elbows to flare outward during a straight punch, doing this will cause your wrist to turn and you will end up hitting with your pinky finger and knuckle.

When you are doing a boxing type workout you want to put a lot of force into it. But when you are putting force out to your opponent or your workout partner you also have to absorb as much force as you deliver. This force that you absorb can cause injury if you do not disperse it through your entire body. The easiest way to prevent injury is to align your hand, wrist and arm properly so that the force you are going to absorb is transmitted up your entire arm and into your body as a whole and not just into your hand and wrist. Now lets learn how to punch in the correct way!

Punching Correctly

The striking surface: The point of impact should be as if it was coming from either the second or third spaces between your fingers, in-between the index or first finger and the long finger knuckles OR between the long finger knuckle and the ring finger knuckle. Realistically you will strike your knuckle first and not the spaces between the knuckles, but if you focus on either of these points then your hand is aligned properly. The difference between the two points is that the first one (between the index and long fingers) is for a straight on punch, whereas the second one (between the long and ring finger) is for what is called a 3/4 twist punch.

The wrist:

Your wrist should be perfectly straight to align the bones to transmit force up and through. Wrist injuries can result from your wrist bending upon impact. This is one reason people tape their wrists. Boxers often tape their hands and wrists into the proper position so that the force is automatically aligned to go down their wrist and into their arm.

The elbow:

Your elbow should be kept close to the body so that the direction of the punch is parallel to the movement of the centerline of the body. Correct alignment of the hand makes sure that any force that is rebounded from an impact is transmitted up your entire arm and your body as a whole absorbs the force not just the striking portion of the hand. Keeping the elbow in close to the body is just as important, for otherwise the force will stop at your elbow. You may not break your elbow, but you will injure the ligaments holding the bones in place and that will hurt for a very long time!

Correct Punch

As you can see from the picture above he is leading with this first couple of knuckle with now twist in his arm, wrist or hand. This will prevent injury because the hit is landing on the correct area and the force is being absorbed through the wrist, arm and body.

So when you are doing a boxing type workout with a trainer or even in our Body Combat class make sure that you are aligning your hand, wrist and arm correctly to prevent injury. Now that I know this I’m going to make sure to pay attention to how I punch so that I do not cause damage to my knuckles, wrists and elbows! I encourage everyone to try and work with someone who does this kind of workout because you get a great whole body workout during it and if you’re in a bad mood it helps you get some aggression out! Have a great weekend everyone!

Chicken & Asparagus with Melted Gruyere Cheese

Today when I was doing my daily check of different websites I came across 15 Low Calorie Chicken Recipes on MSN and looked through them all to find one that I wanted to share with you! This one looked really good so I decided to go with this one!

Chicken and Asparagus with Melted Gruyère

Chicken Asparagus with Melted Gruyere
Ingredients
  • 8 ounce(s) asparagus
  • 2/3 cup(s) reduced-sodium chicken broth
  • 2 cup(s) all-purpose flour
  • 4  boneless, skinless chicken breasts
  • 1/4 teaspoon(s) salt
  • 1/2 teaspoon(s) freshly ground pepper
  • 1 tablespoon(s) canola oil
  • 1  shallot, minced
  • 1/2 cup(s) white wine
  • 1/3 cup(s) reduced-fat sour cream
  • 1 tablespoon(s) chopped fresh tarragon
  • 2 teaspoon(s) lemon juice
  • 2/3 cup(s) shredded Gruyère cheese (You may be able to switch this to a strong swiss or another type of stronger cheese if you can’t find Gruyere cheese!)

Directions

  1. Place a steamer basket in a large saucepan, add 1 inch of water and bring to a boil. Add asparagus; cover and steam for 3 minutes. Uncover, remove from the heat, and set aside.
  2. Whisk broth and 2 teaspoons flour in a small bowl until smooth. Set aside.
  3. Place the remaining 1/4 cup flour in a shallow dish. Sprinkle chicken with salt and pepper and dredge both sides in the flour, shaking off any excess.
  4. Heat oil in a large skillet over medium heat. Add the chicken and cook until golden brown, 3 to 4 minutes per side, adjusting heat as needed to prevent scorching. Transfer to a plate and cover to keep warm.
  5. Add shallot, wine, and the reserved broth mixture to the pan; cook over medium heat, stirring, until thickened, about 2 minutes. Reduce heat to medium-low; stir in sour cream, tarragon, lemon juice, and the reserved asparagus until combined. Return the chicken to the pan and turn to coat with the sauce. Sprinkle cheese on top of each piece of chicken, cover, and continue cooking until the cheese is melted, about 2 minutes.
  6. Serve with brown rice or some kind of noodle!

Nutritional Information

Calories 306 Total Fat 15g Saturated Fat 6g Cholesterol 91mg Sodium 298mg Total Carbohydrate 7g Dietary Fiber — Sugars — Protein 31g Calcium

Brighten Up Your Diet With Color!!

When your going to make a meal for yourself or your family do the colors in the meal all resemble one hue? Did you know what the best way to have a healthy well balanced diet is to eat a wide variety of foods in varying colors? Each color has different health advantages to them and why not try and improve your health by having a colorful pallet! I have here a color wheel of delicious fruits and vegetables for you to choose from that will help improve your every day diets! First let us learn a little bit about what you can get from each color of food!

Red Fruits & Vegetables

These fruits and vegetables contain nutrients such as lycopene, ellagic acid, Quercetin, and Hesperidin. 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 & Vegetables

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 & 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 & Vegetables

These 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 & Vegetables

Lastly the white fruits and vegetables, these 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.

So you see, it’s better to eat foods that have a variety of color to have a great meal and improve your health! Here’s that color wheel I promised!

Color Wheel Of Foods!