Fresh, colorful produce is
loaded with phyto-nutrient density, a variety of anti-oxidants, vitamins,
minerals, digestible
and non-digestible plant fibers to prevent colon cancers,
balance blood sugars and hormones, improve regularity,
strengthen immunity and
manage inflammation
Your
immune system, cardiovascular system and endocrine system
all benefit from
colorful, enzyme-rich, phyto-nutrient-rich produce.
In general, the more vibrant the
color, the more loaded it is in therapeutic phyto-nutrition.
Pre-lignin plant fibers become lignans,
which are weak plant estrogens. (note: lignans are also
spelled lignins).
Isoflavones are also weak
plant hormones found in soy foods. It is always best to eat the whole bean
rather than load up on soy supplements.
Whenever possible, select fermented
NON-GMO soy products
like miso paste for soups and sauces, or " tempeh".
Colorful phyto-nutrients...a few examples of what they
can do for you
Anthocyanodins
are yellow, red & blue pigments and powerful
anti-oxidants. Anti-oxidants prevent "free
radicals" from consuming your body.
Lycopene
is a red pigment found in carrots, tomato sauce (activated when exposed to
heat and oil), watermelon and pink grapefruit ...to mention a few sources. Lycopene
is believed to cut the risk of heart disease and prostate cancers by 50%.
Lutein
& Zeaxanthin
protect the retina and vision with anti-oxidants. Lutein is found in many dark green,
orange and red vegetables.
Indole-3-carbinols
are weak plant estrogens found in "cruciferous" vegetables, which are identified by their
"cross-shaped" leaves.
Being a
racist is a bad idea! Discriminating against un-colorful produce is simply
wrong!!!! Every rule has its exception.
Yes, color is the
key to phyto-nutrient density. However, exceptions to this rule include...
cauliflower is not very colorful, yet
it is in the cruciferous vegetable family and contains indole-3-carbinols
to help balance hormones!
organic non-GMO soy
is not very colorful either, yet is loaded with isoflavones
which act as weak plant hormones.
The whole soy
bean is rich in a variety of nutrients, including: fibers, vitamins,
minerals and even tryptophan to raise serotonin.
When
serotonin rises, cravings for carbohydrates fall off. Therefore, soy assists
in managing carbohydrate cravings.
Squeeze in
7-8 servings of produce every day. Get 2-3
servings of produce per meal.
What's a serving? Use your common sense and trust your instincts:
one small piece of fruit
One cup of water-based
vegetables, like Summer squash, broccoli, spinach, kale
1/2 cup glycemic
vegetables, like carrots, Winter squash, yams, sweet potatoes
a steamy cup of a
high quality green tea or mate' tea can be considered a "liquid
vegetable"
Although low-glycemic
colorful fruits like cherries, pink grapefruits, red grapes and low-glycemic
vegetables like broccoli, spinach and kale are wise choices to
mange blood sugars...high-glycemic selections
like watermelon, carrots and beets also contain precious nutrients and phyto-nutrients
and can be consumed in smaller quantities due to the high sugar content.
DOSAGE DIP: Colorful yet glycemic produce, like watermelon,
carrot juice, yams, pineapple can be consumed in a larger doses if
protein-rich foods are included in the meal to balance blood sugars. Protein
slows the rate at which sugars enter the bloodstream. It's all about the
dose...
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o,
Healthy People TV ...you can give any amount you wish. I deeply
appreciate your support of my work. Thank YOU!!! ~ Helene Berk, M.Ed.,
R.D.