69. STRIVE FOR FIVE AT EACH MEAL

Dear Grandma Donna: The rule for a diet promoting good health includes eating five fruits and vegetables daily, yet the CDC (Center for Disease Control and Prevention) tells us that only one in ten Americans eats enough. Could this be the cause of so much sickness in our good land?  Love, Savana

Dear Savana: The government made the rule that we should eat five fruits and vegetables daily because of the healing power of these natural foods. The nutrition in fruits and vegetables often prevents and many times heals our main killer diseases: heart trouble, cancer, diabetes and stroke. The health of our nation could be improved overnight if our citizens would follow this counsel.

Our number one killer is heart disease. Research has shown that by eating just one apple a day the risk of death from heart attacks can be lowered by 20 percent. Adding an orange and a banana decreases the risk to 50 percent. Eating two and a half carrots a day has been shown to lower cholesterol by 11 percent. Strokes can be reduced by consuming high levels of potassium, which is found in fresh fruit and vegetables, particularly bananas, grapes, leeks and cabbages.

The World Health Organization has found that 85 percent of adult cancers are avoidable. Of the cancers we get, half are related to nutritional deficiencies, which could be rectified by eating five or more fruits and vegetables daily. Specifically, protection against breast cancer and prostate cancer comes from cabbage, peas, beans, berries and dried fruit. Red fruit and vegetables, such as tomatoes, watermelon and red pepper, can reduce the risk of lung cancer, and red, yellow or orange fruit and vegetables can reduce the risk for skin cancer. A high intake of fruit and vegetables lowers the risk of stomach cancer.

Age related memory loss is one of the most distressing elements of old age but it has been shown that half a cup of blueberries a day can actually stimulate the growth of new brain cells which may prevent memory deterioration.

Dark green leafy vegetables such as broccoli and kale can provide calcium to make strong bones, while onions stop the process that causes bones to weaken.

Colds and flu are less likely if plenty of fruits and vegetables are eaten, particularly kiwi, raspberries, blueberries, red peppers and citrus fruit. These offer the best way to get high levels of vitamin C in your diet. Research shows that people with high vitamin C have 34 percent fewer sick days than others.

Research shows that compounds in cranberries and blueberries stop bacteria sticking to the inside of the urinary tract and so help infections like cystitis from taking place.

Spinach helps prevent cataracts and prevents age-related macular degeneration, the commonest cause of blindness in people over 50.

Studies show that people who eat diets high in fruit and vegetables that contain vitamin B6 such as bananas and avocadoes, find it easier to handle stress than those who did not.

According to the world’s largest study on successful weight loss, focusing on a diet high in fruit and vegetables is a vital factor in losing weight and keeping it off.

These facts prove we need to make an all-out effort to eat 5 fruits and vegetables daily. Better than that, try to eat five at every meal. Let’s start with breakfast and a bowl of oatmeal. Add one-fourth cup of raisins and a sliced apple to the oats. Peel an orange and have a few grapes as a side dish. Finally, spread a piece of whole-wheat toast with a mashed banana.

For lunch, buy a sub-sandwich with tomato, avocado, onion, cucumber and alfalfa sprouts. On another day, take a thermos of soup that contains five vegetables: potatoes, onion, celery, carrots in tomato juice with garbanzo beans as the base.

The evening meal can be fun for the whole family as you eat veggie pizza. Skip the cheese and spread the crust with tomato sauce. Add sliced zucchini, green peppers, onions and pineapple chunks.

That’s a lot of fruit and vegetables for only one day, but there is health packed in every bite. Fruits and vegetables are high in vitamins, minerals and fiber. It is inspiring to read the labels on fruits and vegetables. Each one is loaded with nutrition to promote good health.

To give you an example, I will write the nutrition facts of one potato as it is printed on the potato sack: protein 3%, potassium 18%, calcium 2%, thiamin 8%, niacin 8%, folate 6%, magnesium 6%, copper 4%, vitamin C 45%, iron 6%, riboflavin 2%, vitamin B6 10%, phosphorus 6%, zinc 2%. The fiber content is 8%.

Those credentials make the potato a super food!
A NATURAL WAY IS FIVE A DAY!
SUNFLOWER SEED WAFFLES
1 1/2 c oatmeal
2 T unsweetened coconut
1/4 c raw sunflower seeds
1 T olive or coconut oil
1/4 c raisins or dates
1 t vanilla
1/2 t salt
2-2 1/2 c water

Blend all ingredients. Let set 10 minutes. Pour into a sprayed and heated waffle iron and bake for about 10 minutes. Serve with natural peanut butter and fruit sauce.
FRUIT SAUCE
Blend:

1/2 c frozen apple juice concentrate
1/2 c water
1 T cornstarch
Bring to a boil. Add 1 1/2 c peaches, strawberries, apples or any desired fruit.

VEGETABLE TRIO

1 1/2 lbs broccoli florets
2 lbs cauliflower flowerets
1 lb carrots cut in 1/4-inch slices
1 T olive oil
2 c coarse whole-wheat bread crumbs
1/2 t salt

Steam carrots 5 minutes, then add broccoli and cauliflower and steam 5 more minutes until crisp tender. Add oil to skillet and sauté bread crumbs. Stir crumbs into vegetable mixture. Pour into a casserole dish and bake uncovered 10 minutes.
SUNFLOWER SEED DRESSING
1/2 c raw sunflower seeds
1-2 cloves garlic
1 small piece of ginger the size of a garlic clove (optional)
3 T olive oil
juice of 1 lemon
1/4 t salt
1/4 t turmeric
1 T maple syrup or agave
1 T onion
1 c water (vary according to desired consistency)

Add all ingredients to blender with enough water to blend well. Add water to make consistency.