Simple Tips To Stop Smoking

Smoking is a vice and not only injurious just to the smoker but to people all around him. A smoker has higher chances of having a heart attack or lung cancer compare to non-smokers. Kicking this bad habit out is not just beneficial physically but you can also save lots of money that you could have blown off in buying cigarettes. And don't forget the health hazard that you impose to your near and dear ones by exposing them to passive smoke. So, it's the time to kick the butt and you can do it by following the few simple tips given below. Tips to stop smoking and how to deal with the withdrawal symptoms • In the beginning, switch from your regular brand of cigarette to another which feels distasteful to you and gradually decrease the number of cigarettes. When you can gradually decrease the number of cigarettes, start smoking only up to half of each cigarette and have the courage to throw it away mid-way. In order to really quit smoking, you should only smoke when you really want to and not out of sheer habit. The cutting down on numbers is only the start and cannot be called quitting. • Try to live an active life and keep yourself occupied and distracted by doing something like indulging in sports, going for long walks or reading a book or a magazine. • Have an oral substitute like mints, carrot gum or sunflower seeds whenever you want to smoke a cigarette. • Drink lots of water to minimize withdrawal symptoms as it can help in flushing the toxins from your body. On top of all these, herbal supplements are known to be effective in curing nicotine addiction permanently with no side effects.

Laughter the best Medicine you can Think of

As the saying goes, "laughter is the best medicine." It has been shown to be one of the most powerful ways to ware off disease and illness known to man.

Research has shown that the health benefits of laughter range from stress relief to treatment for cancer. Most of us probably don’t think about how often we laugh, but rest assured our body is keeping count. Children seem to understand that laughter
is the best medicine, as they laugh on average up
to 400 times a day, while adults only an average of 17 times per day. How funny that it is that our children seem to enjoy life more than we do. Remember, laughing is contagious and we could learn a thing or two from our kids about health. The benefits of laughter are far reaching. There is no better natural health and mind-body-spirit connection than what laughing can provide you.

The following is the evidence that laughter is the best medicine:
1. It brings joy to your life and to those around you.
2. It makes your cheeks red and your face glow, making you more approachable and even more loveable.
3. It alleviates pain in the body and provides you with a sense of well being by releasing endorphins and serotonin, which have been
proven to help reduce pain and can even enhance treatments of many illnesses and diseases.
4. It reduces the negative stress hormones such as cortisol and epinephrine, helping you to feel more relaxed
5. It affects our social relationships.
6. It allows us to connect with others more readily and to share a common bond with them. It helps supply your body with oxygen, helping your feel full of energy and life.

Your body treats laughter just like exercise, as it makes the blood vessels work more efficiently, increases blood flow to the heart, and helps to increase lung capacity.
A good belly laugh can boost your immune systems ability to ward off disease for up to
three days. Imagine the benefit of laughing multiple times daily! It's the best alternative medicine for depression available....and it's free! It's a great distraction from the stresses and
rigors of life. Any time you can change your focus from the negative emotions of your day, even for just a few moments, the better off you
are. It enhances your ability to have a good night’s
sleep.
The bottom line is that laughing is one of the best
natural health remedies. So, if your stress levels are mounting, if you are feeling unhealthy, if you are feeling rundown and depressed, or you just want some relief…
LAUGH! The more you laugh,
the better you feel, and the better those around you will feel. I guess a laugh a day does keep the doctor away.

Male Breast Cancer.

It is common to hear about women developing breast cancer. However, men are susceptible to it also. Although breast cancer can happen at any age, it is more common for older men to develop breast cancer. If it is diagnosed at an early stage of development, there is better chance to cure it.

However, due to the fact that men delay consulting a doctor when they notice any symptoms, the disease is generally in an advanced stage of development by the time it is diagnosed.

The signs of breast cancer for a man may include
1. Thickening or lump in the tissue
around the breast, but there may not be any pain.

2. Dimpling, scaling, puckering or redness of the skin over the breast.

3. Sometimes there may be a discharge from the nipple of the effected breast.

Doctors and scientist have not established any particular cause for breast cancer developing. However, they do know that when some cells in the breast begin to grow abnormally breast cancer generally occurs. The abnormal cells divide
faster and build up to eventually form a tumor which can spread to surrounding tissue, like lymph nodes and possibly other parts of an individual’s body.

The most common male breast cancer is a ductal carcinoma. The majority of male breast cancer
starts within the breast ducts. Due to the fact that men do not have many lobules in the tissue of their breast, it is rare for them to develop lobular carcinomas. What is generally known as Paget’s disease of the nipples, which is crusty and scaly skin that forms around the nipples. It is possible to inherit genes from an individual’s parents that increase the risk of developing male breast cancer. A gene commonly known as BRCA2 generally produces proteins that prevent cells from developing abnormally. However, if these genes are mutated, they do not protect as well as they are supposed to.
There are several things that may increase the risk of men developing breast cancer. Unfortunately age is a risk factor for men in their 60s and 70s. If a man uses drugs associated with estrogen which may be used as part of hormone therapy related to prostate cancer. As with many diseases and medical problems, a family history of breast cancer may increase the risk of developing male breast cancer.

When a boy is born with Klisfslter’s syndrome, they are more likely to develop male breast cancer. Liver disease like cirrhosis, obesity and exposure to radiation are also things which can put a man at a higher risk of male breast cancer.

Tests that may be performed to determine if breast cancer is present may be a clinical breast
exam, mammogram, breast ultrasound and testing for cancer cells in any discharge from the nipples.

There are four stages of the development of breast cancer:

• First: The tumor has not extended and is no larger than 3/4 of an inch in diameter.

• Second: When the tumor is up to two inches in diameter and extended to the lymph nodes. It
may also be larger than two inches but not have any cancer cells in the lymph nodes.

• Third: Lymph nodes located above an individual’s collarbone can possibly have cancer cells in them. It is also possible for the tumor to be bigger than two inches and several nymph nodes may be affected.
• Fourth: The cancer has extended farther from the breast and may be in the brain lungs, bones or in the liver.

Treatments for male breast cancer can be, surgery, radiation therapy, chemotherapy, hormone therapy or targeted therapy.

Are You A Single Lady? Check this Out

To all the single babes out there:

Have you been single all your life, or you just got single again because you got heartbroken or you broke someone’s heart or you have been in and out of relationships and lo! you are single again, or the dating thing isn’t just your thing…..then please take this advice.

Enjoy it (being single) while it last! Get up from bed (if you are still in one!), or get out of that mood! You need to just get out there and live! Who says you need a man to make you feel good or make you feel complete? Mind you, for a marriage to work, you need to be whole firstly. Get yourself together, give yourself a treat! Save up for that romantic trip to Dubai or somewhere you could think of! Go and enjoy every bit of it so that when you eventually come with your hubby later, you’ll be able to show him round with all pride!

Some of you are just too occupied being in and out of relationships, you hardly even know yourself!

Your life has been all wrapped up with one guy that you almost don’t even have a life of your own anymore! Being single is a phase I encourage every young lady not yet married to go through. It’s a place of discovery, it’s a place of accomplishment. It’s not a plague, or a curse. Believe me, some of us wished we were single a little longer!
For some, you just need to use this period to learn a skill or perfect a talent! Believe me, I don’t think the Prov 31 woman learnt all she was able to do in her husband’s house. How now? Where is the time? Have u forgotten she had businesses to attend to, servants to give assignments to and a family to care for! Go learn ballet dance, learn how to drive, how to swim, how to cook, bake, how to sow, learn the art of interior decorating (either for your consumption/or professionally), learn how to dress, how to apply makeup…just learn something add value to yourself while you are waiting for Mr Right.

For some who have the money, check yourself into a lovely hotel all by yourself and enjoy a wonderful weekend. Pray, study, watch movies, go swimming, go play tennis and rest!

Some of you just need to REST!
Rest from work, from friends, rest from family and just be by yourself and enjoy it! Feel good shopping for yourself and be proud of yourself because you deserve it. If you don’t
have cash ready, don’t be ashamed, go window shopping. At least you are still shopping!
Feel good about yourself. Be hopeful of your tomorrow. Walk into that exquisite mall/shop heads up feeling like a queen that you are,admire those lovely shoes, bags, hair extensions and dresses that presently your 3months salary put together cannot buy! Please dont pity yourself or curse the shop owner. Rather, smile and say to yourself: ‘Someday soon, I’ll own this place!’ So, my dear single lady, enjoy this phase of life and live it to the fullest!

Have a great day being single! Good luck

OLIVE OIL: A MUST HAVE OIL IN EVERY HOME

Its been reported that there are a number of health benefit of olive oil. As a foodstuff it has a high concentration of monounsaturated fatty acids, which studies as promote "good" cholesterol while lowering "bad" cholesterol.

Olive oil is also known to be gentle on the digestive system, and even may help prevent gallstones and soothe ulcers. Good quality olive oil contains valuable vitamins and nutrients, and it is loaded with antioxidants, which many believe
help protect the body from cancer.

In general, the less processed an oil the more nutrients it contains, although the more expensive it tends to be. "Extra virgin" olive oil comes from the first
pressing of olives, and retains the most flavor and aroma. Most better brands are also advertised as " cold pressed," meaning they aren't heated up beyond room
temperature during processing.

Unsurprisingly, high heat can damage the flavor and nutrients in the oil. " Virgin" olive oil generally comes from the second pressing.

Below are listed some of the importance use of this wonderful oil called the Olive Oil

1. Get Healthy Skin and Fight Cancer:- People have being using olive oil for
centuries for personal care. It is a great skin moisturizer, in fact because it contains linoleic acid, a compound not made by the body, but which prevents water from evaporating. According to Leslie Baumann, M.D., author of The Skin Type Solution, consuming olives and olive oil can promote healthy skin, as can applying it directly as a moisturizer.
You can add a bit of olive oil to a warm bath for a good healthy soak. Some of the most exciting news, according to Baumann, is that olive oil also contains at least four different antioxidants, which can help "neutralize damaging free radicals that can lead to skin aging and skin cancer." Baumann writes that in studies mice that drank extra virgin olive oil developed less skin cancer after exposure to UV light.

Olive oil can also provide a safe and natural lubricant for a close shave. As
a soothing aftershave, rub in an extra teaspoon of the stuff after rinsing off. research as shown that some products from The Art of Shaving are based on olive oil. Similarly, olive oil can soothe chapped lips so you could make your own balm by mixing olive oil and melted beeswax in a 1:1 ratio (add an essential oil if you want a nice fragrance).


2. For Tame Tangled and Damaged Hair:- Olive oil also has benefits for hair.
Comb a bit of the stuff through dry or frizzy hair to help tame and moisturize your locks, especially in winter or on humid days. Olive oil also provide some relief for damaged hair. Treating your tresses by kneading a few tablespoons of olive oil into your scalp and hair. Cover your oiled-up curls with a shower cap for thirty minute, then shampoo as usual to reveal a refurbished style and texture


3. Ease Snoring:- Taking a sip of olive oil before heading to bed can help
lubricate your throat muscles, cutting down on snoring. Others have noted that taking a teaspoon of olive oil can help soothe a scratchy or ticklish throat.


4. Polish Furniture, Metal and Condition Leather:- Rub a bit of olive oil on to prevent streaks, corrosion and tarnish.
To polish your desk
i. Mix little olive oil and one part lemon juice.

ii. Pour just a few drops on a soft cloth, wipe away the dust, scuffs and
fingerprints, and make your desk shine. This technique works well for a range of wooden furniture and objects. You can also condition and revitalize leather goods, such as baseball mitts, by rubbing in olive oil. Let set for 30 minutes, then wipe
away any excess.


5. Free Stuck Zippers:- Its always frustrating when you are about to go for an important interview only to find out that the cloth you've been planning on wearing got stuck just because of you zip. Well worry no more, just break out the olive oil. Swab some of the stuff on the teeth of the zipper, then try gently easing it unstuck. Good luck!


6. Fix Squeaky Doors:- Olive oil can actually be used as a lubricant in many applications. It's safe to keep around the house, so you don’t have to worry about
children or pets getting into it. Try it out on squeaky doors, hinges and
anywhere else you might consider using WD-40 or another lubricant.


7. Cure an Earache:- A number of folks swear by olive oil as a natural remedy for earaches. So carefully use a cotton swab to apply olive oil to the outside ear cavity to help with earaches and excess wax. Another way is to heat up some olive oil in a microwave for 30 seconds then apply it to the ear that hurts for relief.


I haven't try it for myself, i happen to come across some folks talking about the importance of this oil and i decided to do some research on it. But if anyone has any experience with the uses and importance let know.

There are quite a few other interesting and valuable uses for olive oil, which is truly a gift from Mother Nature. Let us know how you use it by sharing your ideas here after all no knowledge is wasted.

Facts about Apple Fruit

Most of us are familiar with the tale that originated from Switzerland of William Tell when an Apple was placed on the head of his son and Tell was ordered to split the apple with his arrow or lose his son. Of course Tell succeeded in piercing the apple into two and saved his son. Again we have heard of Adam's apple.

The story goes that in the Garden of Eden, Adam ate a piece of the forbidden fruit that got stuck in his throat, and thus the term Adam's Apple. An Adam's apple sometimes looks like a small, rounded apple just under the skin in the front of the throat, usually seen in boys.

Now let's have some interesting facts about Apples and how they aid in good health.

Apple Fruit Facts The Greek and Roman mythology refer to apples as symbols of love and beauty but Apple Fruit contain vitamins like Vitamin C, Beta-Carotene, iron and potassium etc., The Vitamin C content may not be as good as Oranges but apples have very high mineral contents, pectins, malic acid which are good in normalizing the intestines.

Apple Fruit is good for treatment of
1. Anaemia
2. Dysentery
3. Heart Disease
4. Headache
5. Eye Disorders
6. Kidney Stones and
7. Promotes Vigour and Vitality.

Apple juice is good to overcome a liverish feeling, further, apples are unlikely to cause allergic reactions and are excellent means of providing essential fluids to the body.

A popular saying about apples is that apples combine the best attributes of something old and something new. A number of components in apples, have been found in studies to lower blood cholesterol with a reduced risk of
1. Ischemic Heart Disease
2. Stroke
3. Prostrate Cancer
4. Type II Diabetes and
5. Asthma.

A new study whose findings have been published in the Journal of Alzheimer's Disease is sure to bring cheers for people suffering from this strange disease. This study suggests that eating and drinking apples and apple juice, in conjunction with a balanced diet, can protect the brain from the effects of oxidative stress and that we should eat such antioxidant-rich foods.

Apples are also good for treatment of the Acid reflux condition also called GERD (gastro esophageal reflux disease). It is well said that we should have in our diet apart from vegetables, fresh coloured fruits like Yellow Apples, Green Apples, Red Apples etc., which are easily available. Some of the well known apple fruit varieties are Golden Noble, Bramleys etc., As in vegetables like carrot, the colours in fruits like Apples are indicative of good health as shown below:

Green Apples - Good for strong bones and teeth, aids in vision, anti cancer properties.

Yellow Apples - Good for heart and eyes, immune
system, reduce risk of some cancers.

Red Apples - Good for heart, Memory function, lower risk of some cancers and to maintain urinary tract health.

So lets seize the opportunity to grab as much apples as we can in our diet for good health for the whole family.

How To Lose Belly Fat With A 10 Minute Workout

Are you looking to change the shape of your body or trying to lose belly fat without joining a high priced gym? If so, try this high energized cardiovascular fitness routine that that was developed by Keli Roberts.

With this 10 minute exercise routine you can burn up to 150 calories every single day.
The first two minutes of this fat burning routine is: Jump Rope

– Begin by performing two jumps for each turn of the rope. Safety: Use the correct size jump rope and always land softly on the balls of your feet (that is the upper part of the bottom of your foot). Keep thinking I am losing weight.

- Minutes two to three: Squat Thrust into a Push Up.
The proper technique for this exercise is to stand with your feet shoulder width apart and your arms strait down next to your sides. Slowly squat down with your head forward and bring your hands to the floor just outside of your feet. Your hands should be pointing forward as well. Then in one movement, push your legs back and out behind you (into a pushup position).
Perform one strict pushup and then jump back into your squat position and then stand back up. Keep thinking, the fat is vanishing.

- Minutes three to four: Jump Rope with only one jump per turn. Keep thinking, The fat is melting away.

- Minutes four to five: Back to the Squat Thrust and Push Up only this time you are going to add the Side Plank. After completing your squat thrust and push up, you are going to lift and rotate your left arm off of the ground and over your head. Your left foot will rotate and rest on top of you right foot. And you will rotate your neck so you are looking up at your ceiling. Rotate back to the center and repeat on the other side. When finished, hop back into your squat position, stand up and start again. Keep thinking, no more belly.

- Minutes five and six: Jump Rope. Same as minutes three and four. keep thinking, I am losing body fat.
Minutes six and seven: Back to the Squat Thrust and Push Up only this time you are going to add the Leg Lift. This is the same as minutes two and three only this time you will lift the toes of one foot about twelve inches off of the ground only after you have performed your push up. Lower your foot and repeat on the other side. Hop back up to your squat position, stand up, and start again. Keep thinking, goodbye belly.

- Minutes seven and eight: Jump Rope. Same as minutes three and four. Keep thinking, my belly is getting smaller.
Minutes eight and nine: Back to the Squat Thrust and Push Up only this time you are going to add Mountain Climbers. Repeat everything as in minutes two and three only this time after your push up, you will quickly jog in place from your push up position. Make sure you bring your knees up to your chest on each rotation. Perform 5 jogs and repeat this entire process. Keep thinking, I am going to lose weight.

- Minutes nine and ten: Jump Rope. Same as you first two minutes. Keep thinking. If I do this everyday, I will lose belly fat. Good luck to everyone. We recommend using a soft padding such as a yoga mat when performing this exercise. This will cut down on any injury and save some of those knee joints for you.

Life and health issues: Life issues. Please watch out

Life and health issues: Life issues. Please watch out: This is for your info: Gangs are placing a baby car seat by the road...with a fake baby in it...waiting for a woman, of course, to stop ...

Life issues. Please watch out

This is for your info:
Gangs are placing a baby car seat
by the road...with a fake baby in
it...waiting for a woman, of
course, to stop
and check on the abandoned baby. "Note that the location of
this car seat is usually beside a
wooded or grassy (field) area and
the person
Women -- will be dragged into the
woods, beaten and gang raped, and usually left dead.
If it's a man, they're usually
beaten and robbed and
maybe left dead too.
DO NOT STOP FOR ANY REASON!!!
DIAL 767 AND REPORT WHAT YOU SAW, BUT
DON'T EVEN SLOW DOWN.
"IF YOU ARE DRIVING AT
NIGHT AND EGGS ARE THROWN AT
YOUR WINDSCREEN, DO NOT STOP
TO CHECK THE CAR, DO NOT OPERATE THE WIPER
AND DO NOT SPRAY ANY WATER
BECAUSE EGGS
MIXED WITH WATER BECOME MILKY
AND BLOCK YOUR VISION UP TO
92.5%, AND YOU ARE THEN FORCED TO STOP
BESIDE THE ROAD AND BECOME A
VICTIM OF THESE
CRIMINALS.
SOMETIMES THEY PRETEND TO BE
ACCIDENT VICTIMS AND WILL PROVE YOU WRONG THE MOMENT YOU GET
CLOSE TO THEM TO ASSIST.
THESE ARE NEW TECHNIQUES USED
BY GANGS, SO PLEASE INFORM
YOUR
FRIENDS AND RELATIVES. "THESE ARE DESPERATE TIMES AND
THERE ARE UNSAVOURY
INDIVIDUALS WHO WILL TAKE
DESPERATE MEASURES TO GET
WHAT THEY WANT."
Please pass this round to your lovely ones. We will never fall as preys.

411Daily: QUOTE OF THE DAY!

411Daily: QUOTE OF THE DAY!

TOP SIX FOODS TO PREVENT BAD BREATH

Do you know that certain foods can keep your mouth fresh?
Are you worried your friends and colleagues may be getting bowled over by your breath? Bad breath affects over half of us. Bad breath results from two key issues: oral hygiene and gastrointestinal health. Basically this means that breath odours originate not just inside the mouth but also from your digestive tract which is as a result what has been taken into the system. The culprit in both cases is a largely bacterium Doctors will tell you that if you have bad breath, you should first make sure you are eating right (getting a balanced diet of protein, carbs, lots of fruits and veggies and plenty of fluids to keep the GI tract healthy) and brushing and flossing after every meal. But there are some kinds of food and drink that can actually fight bad breath. Go ahead and grab one of these six choices to freshen your breath between meals..
1. Have a cuppa the polyphenols or compounds in black tea may help your breath in two ways: First, they prevent the growth of bacteria that can cause foul breath. Second, they decrease the bacteria’s production of stinky byproducts. Black tea has also been shown to help prevent tooth decay; so all in all, this steaming beverage makes for a good mouth freshener! One thing to beware: too much caffeine can dry out your mouth. Since that can also do a number on your breath, keep your tea intake to a moderate level, or go for decaf.
2. Get some active culture, say cheese (and yogurt). A recent study found that a serving of yogurt each day after eating reduces the level of odor-causing hydrogen sulfide in the mouth. A serving of unsweetened yogurt can also help. Apparently it also cuts back on bacteria in the mouth—plaque and gum disease were reduced in the study’s yogurt eaters as well. Plus, the American Dietetic Association (ADA) recommends getting enough vitamin D from yogurt, cheese and milk if you’re worried about halitosis because this vitamin creates an inhospitable environment for bacteria growth.
3. Crunchy types. Apples, carrots, celery— basically any fiber-rich fruit or vegetable is your friend when it comes to fighting halitosis. “Inside your mouth, plaque build-up causes odors,” explains Cynthia Sass, ADA spokeswoman and registered dietician. “Eating foods that increase saliva production keep the mouth moist—and rinsed out. Also, many carbs and proteins can get stuck in your teeth—even healthy foods like whole grain cereal or chicken breast.” So follow a meal with a Granny Smith (feel the saliva kick in at the mention of it?) to cleanse the mouth.
4. Masking techniques. Sugarless candies and gum shouldn’t replace brushing your teeth after a meal, but in a pinch it can freshen breath (masking odors) and is another way to increase saliva production to rinse away plaque and bacteria. Mints can mask a bad smell as well, but only briefly, Cinnamon, on the other hand, may actually help to stop it at the source. The plant essential oil that’s often used for flavouring cinnamon gums and candies, known as cinnamic aldehyde, can reduce odour-causing bacteria.

5. High C’s. Eating berries, citrus fruits, melons and other vitamin C-rich foods create an inhospitable environment for bacteria growth. A diet rich in vitamin C is also is important for preventing gum disease and gingivitis—both major causes of halitosis. Get your C in foods, not supplements, which can cause gastrointestinal upset in some, according to Sass, and exacerbate bad breath.
6. Wet your whistle with water. A dry mouth can make your breath pretty unbearable. In some ways, water acts like artificial saliva, since it can wash away those leftover bits of garlic bread. Keep a water bottle in your workspace—your colleagues will likely thank you for it.

health issues

Hippocrates has been quoted as saying, “Let food be your medicine and
your medicine be your food.” This is sage advice endorsed by scientists
and researchers today. However, it must be noted that not just any
“food” can claim to promote health. Ancients of old did not have the
highly processed and fast foods that plague Western society and
contribute to the increase in diabetes, cancer, heart disease and other ailments. So what foods do qualify as health-promoting? This was addressed in an
influential 2002 book titled The Color Code: A Revolutionary Eating Plan
for Optimum Health, written by James A. Joseph and Daniel A. Nadeau,
both experts in nutrition, together with Newsweek reporter Anne
Underwood. Joseph, who wrote more than 260 scientific articles in his
lifetime, served as the director of the Neuroscience Laboratory at the USDA-ARS Human Nutrition Research Center on Aging (HNRCA) at Tufts
University until his unexpected death in 2010. Nadeau, a physician who
has also served as an assistant professor at Tufts School of Medicine, is
board-certified in diabetes, endocrinology and metabolism. According to
these specialists, “colorful, fresh produce is a key feature of any diet for
optimum health. That’s because fruits and vegetables, especially the most colorful ones, contain a bushel of disease-fighting compounds.” As science delves into the study of the benefits of a colorful diet, they are
discovering the secret of why some societies enjoy long life with low
incidence of health ills. For instance, the traditional diets in Japan and
China consisting of fish, rice, soy and an abundance of colorful produce
promote longevity and health. However, it has been found that Asians
who move to the United States and assume its standard beige diet—high in salt and fat and depleted of vital nutrients—suffer with the same ills as
their American counterparts. Mom was right when she said, “Eat your vegetables.” Maybe she didn’t
know the science behind it, but she was on the right track. Most
everyone today understands that fruits and vegetables are healthy, for
example oranges are high in vitamin C, bananas in potassium, and carrots
in vitamin A. However, science is discovering that the truth goes much
deeper. Yes, fruits and vegetables provide vitamins and minerals, but now they are being studied for their color. In their 2001 book What Color Is Your Diet? David Heber, founding
director of the Center for Human Nutrition at the University of California,
Los Angeles, and dietician Susan Bowerman, note, “What is new is that
these foods can be classified according to color—red, red/purple, orange,
orange/yellow, green, yellow/green, and white/green—based on the
specific chemicals that absorb light in the visible spectrum and thus create the different colors. These chemicals are called “phytonutrients” or
“phytochemicals,” and each of these colored compounds works in
different ways to protect your genes and your DNA.” The Red group provides lycopene, an antioxidant that fights cancer:
tomato-based foods (higher in cooked than raw), watermelon and pink
grapefruit. The Red/Purple group provides anthocyanins, antioxidants that are
known for reducing the risk of heart disease and stroke by impeding clot
formation: blueberries, red apples, red pepper, red wine, purple or red
grapes, prunes, eggplants, strawberries, plums, red cabbage and
raspberries. The Orange group provides alpha- and beta- carotene that promotes eye
and skin health and may fight certain cancers: carrots, cantaloupe,
pumpkin, mango, apricots, sweet potato and acorn squash. The Orange/Yellow group boasts high levels of beta cryptoxanthin, an
antioxidant that protects cells from damage: oranges, peaches, lemons,
pineapple, yellow grapefruit and papaya. The Green group is rich in isothiocyanates, sulforaphane and indoles that
stimulate enzymes in the liver to fight cancer: cauliflower, broccoli, kale,
Swiss chard, Brussels sprouts and cabbage. The Yellow/Green group provides the carotenoids lutein and zeaxanthin,
for eye health that may reduce the risk of cataracts and macular
degeneration: green or yellow pepper, kiwi, corn, avocado, cucumbers
(with skin); collard, mustard or turnip greens, green beans, green peas
and honeydew. The White/Green group provides allicin known as a tumor fighter: garlic
and onions; and flavonoids quertin and kaempferol that protect against
cell damage: celery, asparagus, artichokes, leeks, chives and endive. The question is how much should we be consuming in a given day?
According to the Harvard School of Public Health, “Most people should aim
for at least nine servings (at least 4½ cups) of vegetables and fruits a day
and potatoes don't count. Go for a variety of kinds and colors of produce,
to give your body the mix of nutrients it needs. Best bets? Dark leafy
greens, cooked tomatoes, and anything that's a rich yellow, orange, or red color.” The science behind it may seem daunting, but you don’t have to obtain
an advanced degree in nutrition to understand the benefits of “An apple
(and more) a day keeps the doctor away.” The key is incorporating a
rainbow of colorful fruits and vegetables into the diet every day. It is
easier than you think. Add tomatoes, cucumbers, onions and peppers to your sandwich. Have berries, grilled pineapple or baked apples for dessert. Top off cereal or yogurt with berries or bananas. Have carrot and celery sticks on hand for a quick snack. Enjoy green, red and yellow pepper strips with chunky salsa. Experiment with making fruit or veggie smoothies. Top pancakes or toast with fresh fruit. Include a salad for lunch or dinner. Keep mini boxes of raisins in your desk or purse. Changing how we think and look at food is critical. Joseph, Nadeau and
Underwood write that “many of the ailments that we’ve come to fear—
cancer, heart disease, diabetes, and osteoporosis, among others—are not
inevitable at all. They’re consequences of how we live and how we eat.
By fortifying our diets with colorful fruits and vegetables, we may
prevent many of these diseases from striking in the first place.”