Simple Ways to Add More Fruits and Veggies to Your Diet

Did you know that most people in the United States do not consume the basic daily recommendations of fruits and vegetables? According to the National Health Association, only 10 percent of the population eats the daily USDA Food Guide Pyramid's minimum recommendation of 5 servings of fruits and veggies each day. Eleven percent consume no fruits or vegetables in any given day, 45 percent of adults consume no fruits per day, and 22 percent of adults consume no vegetables per day. Surprised? So was I!

Eating less than the recommended amounts of these food groups can leave you deficient in fiber, vitamins, minerals, important immunity-boosting anti-oxidants, and cancer-protecting phytochemicals. Fruits and veggies fill you up, not out, which is a boon to your waistline, too. Today many nutritionists advise that you even increase the Pyramid's serving recommendations to 3-5 fruits per day and at least 4-8 veggies per day. Don't be a statistic - eat more fruits and veggies - it's easy - they're delicious! Your body will function better and the appearance of your hair, skin, and nails will radiate with improved health.

Not sure how to integrate all those servings into your daily diet? Follow my suggestions below for 12 easy ways to eat more health-promoting produce.

12 Easy Ways to Eat More Produce

1. Freeze small chunks of bananas, strawberries, raspberries, melons, mangos, or peaches in resealable freezer bags and add to fruit smoothies for a refreshing snack or quick breakfast. You can also purchase these fruits (except bananas) in pre-frozen bags at the grocery store.

2. Make vegetable kabobs and cook on the grill.

3. Take a large bag of raw veggies to work everyday for low-calorie finger food. It sure beats hitting the vending machine or doughnut shop for a snack.

4. Make frozen fruit kabobs and serve as a light snack or refreshing dessert.

5. Drink freshly extracted vegetable juice (available at health food store juice bars or make your own at home with your juicer) instead of soda or fruit juice drinks.

6. Keep a colorful fruit salad in your refrigerator at all times for convenient, healthy nibbling.

7. Keep bags of dried fruits in your purse and car.

8. Be adventurous! Try one new fruit or vegetable each week.

9. Experiment with international vegetarian recipes that include lots of flavorful vegetable combinations and use interesting herbs and spices. Curry, Italian/garlic blend, and garam masala powders are a couple of my favorite seasonings.

10. Eat whole fruit for breakfast or double the amount you ordinarily add to your bowl of cereal or porridge. Here's a favorite breakfast of mine: Add a chopped MacIntosh apple to old-fashioned oatmeal while it is cooking, stir in a sprinkling of cinnamon and a dash of sea salt. Toss in a 1/4 cup of chopped walnuts. This fills you up and tastes fabulous!

11. Enjoy delicious cold fruit soup or gazpacho as a light lunch or appetizer.

12. Cook a big pot of vegetarian chili or stew accompanied by a chunk of hearty, whole-grain bread.


NOTE: This article was adapted from the book, "How To Feel Fabulous Today", by Stephanie Tourles, Storey Publishing 2001. Ms. Tourles is the author of this and many other holistic personal care books including, "Organic Body Care Recipes", Storey Publishing 2007. The information in this article is true and complete to the best of Ms. Tourles' knowledge. All recommendations are made without guarantee on the part of Ms. Tourles. She disclaims any liability in connection with the use of this information. It is for educational purposes only.

Edible Skin Care Recipes - Part V

Hello All . . . This is the last blog in the series of "Edible Skin Care Recipes". The following recipe is super yummy and great for your skin, energy, and health. Hope you enjoy it!

SWEET - N - NUTTY SNACK MIX

Convenient and portable. One hundred percent better for you than a candy bar or chips! I often keep a baggie of this mixture or a similar one in my purse so I don't feel tempted to visit the nearest drive-through window when the munchies hit! If you frequently travel via airplane, this makes a terrific snack to carry with you on the plane. Beats airport food any day!

This dried fruit and nut trail mix contains the essential fats, proteins, and complex carbohydrates your body craves just before that midafternoon slump kicks in and all the nutrients your skin demands to stay in tip-top shape.

Ingredients:

1/2 cup raw almonds
1/2 cup raw hazelnuts
1/2 cup dried, unsulfured, pitted cherries (cut in half if large)
1/2 cup large, unsulfured raisins
1/2 cup raw Brazil nuts
1/4 cup lightly salted sunflower seeds, toasted (or use raw and unsalted)
1/4 cup lightly salted pumpkin seeds, toasted (or use raw and unsalted)
1/4 cup dried, unsulfured, chopped, apricots
Dash of cinnamon or nutmeg powder (optional)

To Make: Place all ingredients into a plastic freezer bag or food storage container and shake well. Keep tightly sealed in the refrigerator unless consumed within 2 weeks as raw nuts become rancid quicker than roasted ones.

To Use: Consume a handful or so whenever the snacking mood strikes. Try to remember portion control here as nuts and seeds contain a lot of oil and if you are trying to lose weight, these calories can add up quickly. One serving is generally a 1/4 cup or so.

Yield: Approximately 3 1/4 cups of snack mix.

To Toast or Not To Toast

Toasting nuts, seeds, and coconut does enhance the flavor of cookies and this snack mix, but also diminishes their nutritional content. If you decide to toast, here's how:

Preheat the oven to 350 degrees Fahrenheit. Place the ingredients in an ungreased baking pan - in a single layer - and bake for 12-15 minutes, stirring occasionally, until the contents of the pan begin to turn slightly golden brown. Your kitchen should smell quite yummy!


NOTE: This recipe was adapted from the book, "Naturally Healthy Skin" by Stephanie Tourles, Storey Publishing, 1999. The information is true and complete to the best of my knowledge. All recommendations are made without guarantee on the part of me, the author, and are for your enjoyment and educational purposes only. I disclaim any liability in connection with the use of this information.

Edible Skin Care Recipes, Part III

These next two recipes, Honey Pecan Cookies & Apricot Chews (which I will give to you in Part IV), were graciously donated by Bill & Sylvia Varney, owners of the Fredericksburg Herb Farm in Fredericksburg, TX. This herb farm and restaurant is simply beautiful - an oasis under the hot Texas sun.

The Varneys say, "For healthy hair and skin, what goes in the body comes before what goes on it. The skin, like every other part of the body, receives its nourishment from the bloodstream. Overload your body with caffeine, alcohol, cigarettes, refined sugar, saturated fat, emotional stress, and guess what? Poor color, circles under the eyes, blemished skin, and a never-ending bad hair day. Take a nibble, boost your body and your spirits with a cookie.

"Surprised? ask the Varneys, "Our cookie recipes are different! They are dense in nutrients, without the abundance of fat and refined sweeteners found in ordinary cookies. They're rich in B and E vitamins to nourish your nerves and put a spark in your eyes; rich in calcium to strengthen your bones; rich in iron for your blood; rich in fiber to clean out your insides; and rich in potassium for your heart, too. Best of all, you'll find that in the pursuit of health, vigor, and beauty, your taste buds never had it so good!"


RECIPE: Honey Pecan Cookies

Full of vitality-boosting minerals and vitamins B and E, that help keep you calm, cool, collected, and beautiful, these lemon verbena-scented cookies perk up those afternoon slumps. Nibble one and resist empty-calorie temptations.

Ingredients:
1 cup whole wheat flour or white whole wheat flour
1/2 cup plus 2 tablespoons unbleached flour
2 tablespoons wheat germ
2 tablespoons bran
2 tablespoons organic powdered milk
1/2 teaspoon baking soda
1/4 cup unsalted butter
1/2 cup honey
1 organic egg
1 4" sprig lemon verbena, minced, or 1/2 teaspoon dried or 2 teaspoons minced fresh lemon balm leaves, or 2 teaspoons grated lemon zest
2 tablespoons fresh lemon juice
1/2 cup organic fresh buttermilk or reconstitute from a dried buttermilk mix
1/2 cup pecans, raw or toasted (your choice) and finely chopped
Raw or toasted (your choice), chopped pecans for garnish

To Make:

1. Preheat oven to 325 degrees fahrenheit
2. Stir together all dry ingredients in a bowl.
3. In food processor, beat the butter and honey together, then add egg, lemon verbena, lemon juice, and buttermilk and process until smooth and creamy. Add dry ingredients and mix briefly until incorporated. Pulse in chopped pecans.
4. Drop batter by heaping spoonfuls about 2 inches apart onto an ungreased cookie sheet. Garnish with pecans. Bake for 15-18 minutes. Check cookies frequently, they do burn easily. Remove to wire rack to cool.

To Eat:

Enjoy one for a sweet breakfast or anytime for a quick, energizing, skin-healthy snack.

Yield: Approximately 1 dozen large cookies, 200 calories each


NOTE: The above has been adapted from the book, "Naturally Healthy Skin", by Stephanie Tourles, Storey Publishing, 1999. The information is true and complete to the best of the author's knowledge. The author disclaims any liability in connection with the use of this information. It is for educational purposes only.

Edible Skin Care Recipes, Part 2

This is another of my skin-beautifying formulas that I consume on a regular basis. I refer to the following recipe as my "anti-stress breakfast boost" formula. It's loaded with complexion-enhancing, stress-reducing B vitamins, plus vitamin E, calcium, potassium, zinc, iron, magnesium, manganese, fiber, protein, and complex carbohydrates for sustained energy. It is also chock-full of healthy, skin-softening fats.

I love the taste, but if you're not crazy about brewer's yeast, the flavor will take a bit of getting used to.


SKIN SO SMOOTHIE

Ingredients:

1 frozen banana or 1 cup frozen strawberries
2 cups raw cow or goat milk, or fortified soy or almond milk
1 tablespoon brewer's yeast
2 teaspoons blackstrap molasses
2 teaspoons raw sunflower seeds
1 teaspoon raw sesame seeds
10 raw almonds
1/4 cup raw oat flakes or cooked oatmeal
2 teaspoons raw honey
1/4 teaspoon ground cinnamon
2-3 ice cubes (optional - makes a nice thick, frosty drink)

To Make: Combine all ingredients in blender and whiz on high until smooth for about 30-60 seconds total.

To Use: I usually consume the entire batch throughout the morning hours, taking sips between my work projects. Alternatively, pour half of the recipe into a mug, cover, and refrigerate the rest until later in the day.

Yield: Makes approximately two, 1 1/2 cup servings or 1 large meal.


NOTE: The above recipe was adapted from the book, "Naturally Healthy Skin", by Stephanie Tourles, Storey Books, 1999. All recommendations are made without guarantee on the part of the author. The author disclaims any liability in connection with the use of this recipe/information. All information dispensed by the author is for educational use only. Consult a knowledgeable, wholistic nutritionist if you have any questions about food/nutrition.

Edible Skin Care Recipes, Part 1

Ever visit a lovely, tranquil farm and see the beautiful vitamin-pill trees growing in the orchard down by the brook? Of course not! We're so busy these days that we've become a nation of pill poppers. We swallow our "once-a-day" in an effort to ensure that we get a nutritious and balanced diet - instead of paying close attention to what we actually eat. We consume so much fast food and junk food that many of us seem to think that a fractionated, synthetically-derived pill will fill the gaps in our diets. Not so!

Sure, laboratory-made vitamin and mineral supplements have their rightful place in certain disease conditions and deficiencies - for short-term usage only - but for general health and well-being and the prevention of disease, consumption of whole, unprocessed foods as Mother Nature presents them is the way to go. Additionally, naturally-derived supplements such as herbal capsules, tinctures, teas, and herbal syrups, plus brewer's yeast, spirulina, blue-green algae, chlorella, and barley and alfalfa grasses,to name a few, are wonderful, nutrient-dense foods to include in your beautiful-skin regimen.

The recipe that follows and the future edible skin care recipes that I will share with you in the next few weeks, are chock-full of easily absorbable vitamins and minerals. They'll also provide you with a delicious way to boost your energy level as well as your natural immunity.


Recipe: SKIN-SATIONAL HERB TEA

This herb tea, also referred to as a herbal infusion, is a tasty blend that, hot or cold, helps replenish a deficient system and restores lackluster skin, hair, and nails. All herbs in this formula are in dried form. Please purchase organically-grown herbs whenever possible.

2 tablespoons lemon balm leaves
1 tablespoon lavender flowers
1 tablespoon peppermint leaves
1 tablespoon chamomile flowers
1 tablespoon rose petals
1 tablespoon nettle leaves
1 tablespoon alfalfa leaves
1 tablespoon rose hips
2 teaspoons dandelion leaves
2 teaspoons raspberry leaves
1/2 teaspoon ginger root

To Make: Combine all herbs in a medium-size bowl and stir to blend. Store in a tightly-sealed tin, jar, or plastic tub or bag away from light in a cool, dry location. Best if used within 6 months.

To Use: Bring a cup of water to a boil in a small saucepan. Remove from heat and add 1 teaspoon of dried tea blend. Cover and allow to steep for 10-15 minutes or longer. The longer it steeps, the more nutrients will be infused into the water. Strain before drinking. Add honey, cream, or lemon if desired. Drink 1-2 cups daily.

Yield: Approximately 30 cups of tea


Disclaimer: This article was adapted from the book, "Naturally Healthy Skin" by Stephanie Tourles, Storey Publishing, 1999. All recommendations are made without guarantee on the part of the author. The author disclaims any liability in connection with the use of this information. It is for educational purposes only. Please seek the advice of a qualified herbalist if you have any questions regarding herb usage.

Maximize Your Nutrition: Part IV

Essential Fatty Acids: Raw Sunflower & Pumpkin Seeds

I realize that at the beginning of the "Maximize Your Nutrition" segment . . . I told you there would be three parts to the discussion . . . but I just had to add a "Part IV" regarding the importance of essential fatty acids to skin care.

There is a simple snack mix you can make that will boost the vitality of your skin and health. Mix equal parts of raw, hulled sunflower seeds and raw pumpkin seeds (sometimes called pepitas) in a plastic container or bag and carry this tasty, crunchy treat with you as a healthy fast-food snack or toss it in your daily salad in lieu of white-bread croutons. For a zestier taste, sprinkle a bit of your favorite salt-free seasoning on the mix.

These seeds have essential fats and substantial amounts of iron and zinc. Raw, unprocessed, unheated omega-3 and omega-6 fatty acids may be two of the most powerful tools in your anti-wrinkle arsenal. Fat preserves your skin's suppleness and youthful dewiness. Raw fats also have potent anti-inflammatory properties, promoting heart health, relief of pain, and reduction of roseacea in the skin.

Other sources of essential fatty acids include daily consumption of a tablespoon or two of fresh flaxseed, extra-virgin olive, fish, or unrefined coconut oil. Try to mix them up and have a different one every day or so. A quarter-cup of raw walnuts is also a good, crunchy vegetarian source of omega- (or take a few capsules if you can't stand the fishy taste).

(NOTE: Portions of this article were adapted from the book, "Organic Body Care Recipes", by Stephanie Tourles, Storey Publishing, 2007. The information in this article is true and complete to the best of my knowledge. The author disclaims any liability in connection with the use of this information and recommends that the reader use his/her common sense. This information is for educational purposes only.)

Maximize Your Nutrition

Pizza; French fries; iceberg lettuce; lifeless, unripe tomatoes; jelly beans; hamburgers; chips; processed frozen dinners; ketchup: What does this group of "foods" provide? White processed flour, fatty meat and cheese, excess sodium, trans-fatty acids, preservatives, white sugar, minimal fiber, and artificial coloring. A diet of these foods is void of all nutrient value and is a recipe for health and beauty disaster. Yet, these are some of the most commonly eaten "foods" in the American diet today. The four veggies on the list - iceberg lettuce, French fries, unripe tomatoes, and ketchup - describe the narrow variety of produce consumed by many children and adults in any given week. Sad, isn't it?

We are often overfed and undernourished. The average American these days is overweight and out of breath, certainly doesn't look his or her vibrant best, and is aging prematurely - inside and out. Most Americans appear and feel older than their years, proving "You are what you eat."

If you belong to this group, you'll continue to suffer from lack of energy and vitality and a variety of aches, pains, and illnesses. What's more, what we eat directly affects how we look. At some point, your outward appearance will reflect this insufficient nutrition, with lifeless hair, brittle nails, and pallid, problematic, toneless skin. Remember that if you always do what you've always done, you'll always get what you've always got.

The quickest and least expensive way to change your looks and feel better mentally and physically is to clean up your diet. You can make effective improvements easily.

Much of the mass-produced food today is not raised or made with an eye toward your maximum fuel potential, but instead for corporate profits. Intensive farming practices and poor soil management produce foods that tend to lack taste and nutrients. Add synthetic chemical fertilizers, pesticides, herbicides, and genetic engineering to the mix, and you've got additional woes.

Your diet should consist of foods that are moderate in complex carbohydrates, low in omega-6 fats but with ample omega-3 fats, high in fiber, and moderate in lean protein. You should consume daily a wide variety of foods in their whole, natural, preferably organic, unprocessed state, including several servings each of fresh fruits, vegetables, whole grains, and beans; a few tablespoons of fresh, raw nuts and seeds; and a little extra-virgin olive, flaxseed, or unrefined coconut oil . . . plus a bit of cod liver or fish oil blend (for your omega-3 fatty acids).

Consume eggs from certified, organically raised chickens in protein shakes and fruit smoothies or cook them any way you like. You can even enjoy them on a daily basis or several times a week if you avoid other animal sources of protein. I don't really worry about the cholesterol content of eggs, especially if the balance of your diet and lifestyle is healthy.

Meat, poultry, and seafood eaters should limit their consumption to three to four ounces per day (about the size of a deck of cards or size of your palm) and try to buy only organic, free-range chickens or turkeys; wild, deep-sea fish (such as salmon, cod, mackerel, sardines, smelts, or haddock) and shellfish; and grass-fed beef or pork from cows and pigs raised without hormones, steroids, and antibiotics. Alternative animal sources of protein such as lamb, venison, goat, and buffalo are frequently untainted by chemicals. Remember to avoid excess consumption of animal proteins; they're often high in fat and totally void of fiber.

Your can also meet protein requirements with vegetarian choices such as non-genetically-modified soybean products (tofu, tempeh, soy burgers, and so on), rice and pea protein powders, nut butters, seeds, sprout breads, bean sprouts, seaweed, and bean and grain combinations.

A wholesome, balanced diet containing these products nourishes the inner body and is reflected on the outside.

In next week's blog, I will continue on the subject of nutrition with - "Whole-Food Supplements".

(Portions of this blog were adapted from my latest book, "Organic Body Care Recipes", by Stephanie Tourles, lic. esthetician and herbalist, Storey Publishing, 2007.)

NOTE: The information in this blog and in "Organic Body Care Recipes" is true and complete to the best of my knowledge. All recommendations are made without guarantee on the part of Stephanie Tourles. The author disclaims any liability in connection with the use of this information.