Why Eat Your Fruits and Vegetables?

Hi my favorite readers! How many times as a kid did you hear to finish your plate of vegetables? Or, to eat an apple a day to keep the doctor away? If you were like me, it was a daily occurrence. Teaching kids to eat fruits and vegetables plays a crucial role in instilling healthy habits that last a lifetime. It also is important for living a healthy adult lifestyle. To this day, eating plain and simple fruits and/or veggies is a pure delight. Here's an interesting fact you may not be familiar with...

You know that eating fruits and veggies provides needed nutrition that fuels your body, supplying the energy needed to keep it operating at optimum levels. Did you also know that the nutrition fuels your mind? Yep...studies done at the University of Warwick reveal that these tasty delights feed your brain and enhance your mental outlook. Western culture studies continually reveal that eating at least 5 servings daily of these antioxidant-rich foods lower risks of developing chronic health conditions like obesity, diabetes and heart disease. Rarely is any mention made about the effects on brain functioning, though. That is until now. It appears the more you eat of these foods, up to seven servings daily, the stronger and more positive your mental health will be. Happiness, contentment and a positive mental outlook will become second nature. How nice is that?

So, instead of turning to those “mental health” prescriptions that are supposed to make you happy by decreasing your depression level, turn to food. Good, old-fashioned food can do the trick. Food has been used for centuries as natural remedies for a variety of health conditions. I am no medical professional, but I can certainly attest to the benefits of eating unadulterated food.

Here we go with the liability stuff: Granted, everyone is different. You may have a mental condition that warrants medications. You may have been on depression medications so long that your body has become accustomed to them. Do not stop taking any medications without checking with your medical care provider. Remember....what works me for me, may not work for you...

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No Fat, Yet Tasty, Red Pepper Vinaigrette

Usually, a vinaigrette consists of 3 parts oil to one part vinegar.
Oil is replaced by apple juice in this recipe, providing less calories and fat. Half juice, half vinegar plus spices provide the base for this low-calorie vinaigrette.

This recipe makes eight servings. Store unused portion in your refrigerator.

Ingredients:
1/4 cup apple juice
1/4 cup cider vinegar
2 tablespoons chopped onion
2 cloves garlic, chopped
1/2 teaspoon dried Italian seasoning (mixture of oregano, rosemary and thyme)
1/2 teaspoon mustard
1/2 teaspoon paprika, optional
1/2 of a roasted red bell pepper, seeds removed

Instructions:
Combine all ingredients in a blender container. Blend to mix thoroughly.

Enjoying Pumpkin

It's that time of year. Pumpkin and squash are in season! Here is an easy and tasty way to enjoy pumpkin other than baked goods.

You need a fresh pie pumpkin for this recipe. Cutting into them may take more work than you'd like, but the taste is well worth it.


Mashed Pumpkin
2 cups pie pumpkin, cut into chunks
garlic powder taste
1 tablespoon butter
1/4 cup pineapple with juice
3 teaspoons yogurt

Cut the pumpkin. Remove the seeds and set aside. You can clean and roast them for snacks.

Steam the cut pumpkin until tender, about 10 minutes. Cool slightly. Remove the peels and discard.

Place cooked pumpkin into serving bowl or mixing bowl. Add pineapple, butter and plain yogurt. Mash all ingredients together with a fork or potato masher. Add garlic powder to taste. Adjust the pineapple juice and yogurt to your individual taste.

Serve warm as a side dish.

Note: For a taste similar to pumpkin pie, add a mixture of cinnamon, nutmeg and ginger.

Nature's Mind Foods

Are you concerned about keeping your memory in tip top shape? There is a way to nourish your mind the natural way by eating certain foods that help your mind. Here are some of the best foods for aiding your brain's functioning.

Berries. Berries are great sources of antioxidants that help prevent free radical damage to brain cells. According to the Mayo Clinic, antioxidants have been shown to help protect against certain neurological conditions such as Alzheimer's and attention deficit disorders. Enhanced memory functioning is a byproduct of antioxidants. Berries include raspberries, blueberries, strawberries and blackberries.

Coffee and tea. Finally, something positive about coffee. Recent studies have shown that those drinking three 8-ounce cups daily experienced less memory loss than those who didn't. Caffeine seems to be the main factor. Those who drank decaffeinated experienced a memory loss decline as compared to caffeinated drinkers.

Green Tea. We have all heard about the benefits of green tea, with its high antioxidant level. Green tea is high in polyphenols which can improve your cognitive dysfunction caused by stress. This helps to keep your brain healthy as you age.

Fish. The American Heart Association and Mayo Clinic have recommended eating two to three servings of fish weekly as part of a heart healthy diet. Fish contains many beneficial nutrients, the most prevalent being Omega-3 fatty acids. These essential fatty acids are found in cold water fish such as herring, mackerel, sardines, trout and albacore tuna. Omega 3 helps improve neurodegenerative conditions such as learning capacity, decrease behavioral problems and diminish dyslexia (reversing letters).

Dark green leafy vegetables. Spinach, collards, mustard greens and other leafy greens are high in Vitamin C and folic acid. These antioxidants are needed for a healthy memory, brain functioning, heightened learning and mood. Frozen spinach is as beneficial as the fresh version.

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Sources:
The Mayo Clinic
The Better Brain Book, David Perlmutter, MD
101 Foods That Could Save Your Life, David Grotto, RD

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