Americans Falsely Believe Their Diet is Healthy

Nine in 10 Americans say their diet is healthy but only a quarter limit the amount of fat or sugar they eat, and two-thirds don't eat enough fruit and vegetables. "Americans tend to give themselves high marks for healthy eating, but when we asked how many sugary drinks, fatty foods, and fruits and veggies they consumed, we found that their definition of healthy eating was questionable," said Nancy Metcalf of Consumer Reports Health, which conducted a recent poll.

Of the 1,234 American adults polled, 89.7 percent said their diet was "somewhat" (52.6 percent), "very" (31.5 percent), or "extremely" healthy (5.6 percent). But 43 percent of the survey respondents said they drank at least one sugary soda or other sweetened drink every day, and just one in four said they limited sweets, sugars or fats in their diet, the poll conducted in early November found. Four in 10 Americans said they ate "pretty much everything" or "mostly everything" that they wanted. A third said they were at a healthy weight when they actually had a body mass index (BMI) of an overweight or obese person, while eight percent thought they were overweight or obese, but their BMIs suggested they were not. One in three adults is obese.

www.discovery.com

Less $=More Fat

In a society where fast food is more affordable and accessible than nutrient-rich greens, it comes as no surprise that obesity rates are higher for poor adults than for the well-off. The Philadelphia Inquirer reports that a study conducted by the Philadelphia Department of Public Health revealed that obesity rates for poor adults were 9 percent higher than for the well-off, and the gap was even greater for children. One of our biggest misconceptions is that it's poor people's fault. The poor, without access to healthy foods, are making the best possible choices under difficult circumstances. The Inquirer highlights the struggle for the destitute to eat healthy, as they profile a resident of the First Congressional District of Philadelphia -- the "second-hungriest" sector in the United States.

Read more at the Philadelphia Inquirer.

Tips to Decrease Your Sugar Cravings this Holiday Season

• Eat regularly. Eat three meals and two snacks or five small meals a day. For many people, if they don't eat regularly, their blood sugar levels drop, they feel hungry and are more likely to crave sweet sugary snacks.

• Choose whole foods. The closer a food is to its original form, the less processed sugar it will contain. Food in its natural form, including fruits and vegetables, usually presents no metabolic problems for a normal body, especially when consumed in variety.

• Have a breakfast of protein, fat and phytonutrients to start your day off right. The typical breakfast full of carbs and sugary or starchy foods is the worst option since you'll have cravings all day. Eating a good breakfast is essential to prevent sugar cravings

• Try incorporate protein and/or fat with each meal. This helps control blood sugar levels. Make sure they are healthy sources of each.

• Add spices. Coriander, cinnamon, nutmeg, cloves and cardamom will naturally sweeten your foods and reduce cravings.

• Move your body. Exercise, dance or do some pilates. Whatever movement you enjoy will help reduce tension, boost your energy and decrease your need for a sugar lift.

• Get enough sleep. When we are tired we often use sugar for energy to counteract the exhaustion.

• Keep sugary snacks out of your house and office. It's difficult to snack on things that aren't there!

• Don't substitute artificial sweeteners for sugar. This will do little to alter your desire for sweets. If you do need a sweetener, try Stevia, it's the healthiest.

• Learn to read labels. Although I would encourage you to eat as few foods as possible that have labels, educate yourself about what you're putting into your body. The longer the list of ingredients, the more likely sugar is going to be included on that list. So check the grams of sugar, and choose products with the least sugar per serving.

• Become familiar with sugar terminology. Recognize that all of these are sweeteners: corn syrup, corn sugar, high fructose corn syrup, sucrose, dextrose, honey, molasses, turbinado sugar and brown sugar.

• Sugar in disguise. Remember that most of the "complex" carbohydrates we consume like bread, bagels and pasta aren't really complex at all. They are usually highly refined and act just like sugars in the body and are to be avoided.

• Drink lots of water. Sometimes drinking water or seltzer water can help with the sugar cravings. Also sometimes what we perceive as a food craving is really thirst.

• Have a piece of fruit. If you give in to your cravings, have a piece of fruit, it should satisfy a sweet craving and is much healthier.

Fall Recipes 2

Butternut Squash Soup

(with love from Judy)

1. Chop 2 onions and 3 garlic cloves - put in large pot with 2 Tablespoons of olive oil. Cook covered for 20 minutes (it sort of steams).

2. Peel (I used a carrot scraper) and chunk butternut squash (and discard seeds). Add to onions/garlic and cook covered for about 2-3 minutes.

3. Add 5 cups of chicken stock. Cook covered on med/high heat until it boils, then turn down and cook covered on low for about an hour until the squash is soft enough to easily put a fork into it.

4. Puree.

5. Enjoy.

EAT: Fresh for Spring!

Here's a list of fresh fruits/vegetables that are fresh right now:

-apricots
-artichokes
-asparagus
-avocados
-beets
-cherries
-radishes
-rhubarb
-spinach
-strawberries

click on the link to find a recipe

10 Kids' Foods to Avoid & Their Healthy Alternatives

1. Kid's yogurt

Is the equivalent of sprinkling lots of sugar and candy on top of a cup of steamed broccoli. "All the sugar that's in many brands turns something that's full of calcium, protein, vitamin D, and magnesium into dessert." The biggest offenders: yogurt "fun foods." Read the labels of yogurt in plastic tubes that are meant to be frozen and thrown into kids' lunchboxes. After the first ingredient, which as hoped for, is milk, come high fructose corn syrup and sugar, artificial flavorings and colors.

Alternative-organic yogurt with fruit added for sweetness

2. Instant oatmeal

You already know that many kids' cereals are sugary to the extreme. Read the ingredient label-one teaspoon of sugar equals four grams -- some of the 'maple' or other favors have more than 12 grams per serving.

Alternative-Microwave whole oats in a glass dish (following the directions using low-fat milk or water). Stir in a quarter-cup of raisins and, voila, a naturally sweet breakfast.

3. Fruit juice

Many juices advertised as "natural" contain artificial sweeteners. Some contain only fruit juice concentrates, and are little more than sweetened water, enhanced with extra vitamins.

Alternative- Pack an orange, an apple or a cup of applesauce. And if you do serve juice, go for 100% natural fruit juice, not concentrate, and limit kids to one 8-ounce serving a day.

4. Kid's meals

On the menu at just about any restaurant, these are often higher in fat and calories than items on the adult menu. They're high-sodium and high-fat foods like fried chicken nuggets, fried chicken, cheese pizza or mac 'n cheese -- all foods that have very little nutritional value.

Alternative-Insist your kid be able to order a half-size portion of adult foods.

5. Fish sticks

Some labels advertise them as a better-for-you fish, but frozen fried fish is fat-laden and loaded with artificial ingredients. No matter what you call them, fish 'tenders,' 'sticks,' or the like are all battered and fried.

Alternative-Grilled or baked fish.

6. Peanut butter

While peanut butter can be a good source of protein and calories, several have sugar, hydrogenated or partially hydrogenated fat. And steer clear of the jars of peanut butter and jelly. They're loaded with high fructose corn syrup, dextrose and other unwelcome additives.

Alternative-Look for brands with one or at most two ingredients: peanuts and maybe salt.

7. Rice cakes

Parents concerned about their children's weight look to rice cakes as snacks. But there is little nutritional value in these white rice snacks. No matter how many calories they have, they're empty calories and won't fill kids up, so a child is hungry soon after eating one and back in the cupboards looking for something to eat.

Alternative- Whole-wheat pita chips with hummus or peanut butter. To make your own, slice a whole wheat pita into quarters and lightly spray with cooking spray. Bake until lightly crunchy.

8. Breakfast bars

The first ingredient listed on cereal bar, granola bar, and breakfast bar packages is usually refined flour (even enriched). Sugar is often second or third. Not only does that make this a fattening meal, it'll have your kid's tummy grumbling in about an hour. Empty calorie foods like this do not fill a child up. So they wind up eating more than if they would have had a 'real' meal.

Alternative-A cup of yogurt with a cup of crunchy low-sugar cereal stirred in.

9. Fruit snacks

Once and for all ... there is no fruit in fruit roll-up-type snacks. Even though the front of the package shows pictures of fruit, the ingredients tell the tale. They're loaded with high fructose corn syrup, sugar, dextrose, artificial flavors, fruit flavors, artificial colors, etc.

Alternative-An apple.

10. Fat-free foods

Just because something is fat-free, that doesn't make it calorie-free, or healthy. When fast food apples come with 'low fat caramel dipping sauce,' the apples are still being served with a 70 calorie portion of low-fat caramel dip. So low-fat doesn't mean low-calorie or low-sugar. And since sugar can turn into fat in the body, fat-free foods that are high in sugar aren't really fat free after all.

Alternative-Read the labels and look at the calories and sugar per serving. Although it might feel counterintuitive, fat-free just might be more fattening.

http://www.susanburkemarch.com/

Truth on Agave

Agave syrup (nectar) is basically high-fructose corn syrup masquerading as a health food. Agave nectar is an amber-colored liquid that pours more easily than honey and is considerably sweeter than sugar. The health-food crowd loves it because it is gluten-free and suitable for vegan diets, and, most especially, because it's low-glycemic (we'll get to that in a moment). Largely because of its very low glycemic impact, agave nectar is marketed as "diabetic friendly".

Agave nectar has a low-glycemic index for one reason only: it's largely made of fructose, which although it has a low-glycemic index, is probably the single most damaging form of sugar when used as a sweetener. With the exception of pure liquid fructose, agave nectar has the highest fructose content of any commercial sweetener.

Fructose -- the sugar found naturally in fruit -- is perfectly fine when you get it from whole foods like apples (about 7 percent fructose) -- it comes with a host of vitamins, antioxidants and fiber. But when it's commercially extracted from fruit, concentrated and made into a sweetener, it exacts a considerable metabolic price. Fructose has also been linked to non-alcoholic, fatty-liver disease. Rats that were given high fructose diets developed a number of undesirable metabolic abnormalities including elevated triglycerides, weight gain and extra abdominal fat.

What is a Sugarholic to do?

If you want to use a sweetener occasionally use:

1. Use the herb stevia.

2. Use organic cane sugar in moderation.

3. Use organic raw honey in moderation.

4. Avoid ALL artificial sweeteners, which can damage your health even more quickly than fructose.

5. Avoid agave syrup since it is a highly processed sap that is almost all fructose. Your blood sugar will spike just as it would if you were consuming regular sugar or HFCS. Agave's meteoric rise in popularity is due to a great marketing campaign, but any health benefits present in the original agave plant are processed out.

6. Avoid so-called energy drinks and sports drinks because they are loaded with sugar, sodium and chemical additives. Rehydrating with pure, fresh water is a better choice.

High Fructose Corn Syrup...

Study after study are taking their place in a growing lineup of scientific research demonstrating that consuming high-fructose corn syrup is the fastest way to trash your health.

And fructose in any form -- including high-fructose corn syrup (HFCS) and crystalline fructose -- is the worst of the worst!

Fructose is a major contributor to:

• Insulin resistance and obesity
• Elevated blood pressure
• Elevated triglycerides and elevated LDL
• Depletion of vitamins and minerals
• Cardiovascular disease, liver disease, cancer, arthritis and even gout

If you received your fructose only from vegetables and fruits (where it originates) as most people did a century ago, you'd consume about 15 grams per day -- a far cry from the 73 grams per day the typical adolescent gets from sweetened drinks.
There are two reasons fructose is so damaging:

1. Your body metabolizes fructose in a much different way than glucose. The entire burden of metabolizing fructose falls on your liver.

2. People are consuming fructose in enormous quantities, which has made the negative effects much more profound.

Today, 55 percent of sweeteners used in food and beverage manufacturing are made from corn, and the number one source of calories in America is soda, in the form of HFCS. As the truth comes out about HFCS, the Corn Refiners Association is scrambling to convince youthat their product is equal to table sugar, that it is "natural" and safe.

Of course, many things are "natural" -- cocaine is natural, but you wouldn't want to use 142 pounds of it each year. The food and beverage industry doesn't want you to realize how truly pervasive HFCS is in your diet -- not just from soft drinks and juices, but also in salad dressings and condiments and virtually every processed food. The introduction of HFCS into the Western diet in 1975 has been a multi-billion dollar boon for the corn industry.

For more information click here

Why We Eat to Much

1. You're Not Getting Enough Sleep

Fix It-When we're exhausted, we hunger for just about everything in sight, especially if it's sugary or high in carbs. That may be because these foods give us both an energy boost and comfort (since lack of sleep is a stressor). To quell the urge for fattening foods and still get the energy kick you need, reach for a combination of complex carbs and protein.

2. Stress

Fix It-Sure, real-life pressures can put you in nonstop-nibble mode. But working stress- reduction techniques into your busy days can really help. Yoga, meditation, and deep-breathing exercises are powerful tools that keep tension in check. And spending 20 minutes doing progressive muscle relaxation--alternately tensing and relaxing muscle groups--significantly lessens stress, anxiety, and cortisol, according to a study published in the International Journal of Obesity and Related Metabolic Disorders.

3. You've got fatty foods (literally) on the brain

Fix It-Pay attention to what you're thinking when temptation strikes. Once the brain is activated [by a craving], having that inner dialogue of, 'No, I shouldn't have that,' only increases the wanting. Instead, focus on something you want more than that slice of cheesecake--from being healthier for your kids to feeling less winded when you walk to work.

Things to Keep in Mind:

-Lack of sleep affects hormones that control appetite and satiety: leptin and ghrelin

-For a food-free way to perk up during the day, take a 10-minute walk outside.

-Cortisol, together with insulin, causes your body to store more visceral fat

-Your brain forms long-term memories of the experience of fat-rich foods

www.cnn.com

EAT-September

I am going to start a new blog feature :)

Every month I am going to research what vegetables/fruits are fresh that month and an easy recipe to make with them. The highlighted items will be a link to that recipe. I will do my best to overlap ingredients to maximize meals.

This should lower the cost of the groceries and increase the nutrients of the produce.
These items will also be readily available at your local farmers market
Hope you enjoy.

September

What's fresh:

Eggplant

Basil

Beets

Blackberries

Crab

Fennel

Lettuce

Peaches

Peppers

Red Currants

Squash

Tomatoes

other items found in a lot of these ingredients:

arugula

goat cheese

Four Healthy Choices to Change Your Life

This article was sent to me from my friend Marcy (thank you Marcy)

Enjoy.

You can lower your risk of several chronic diseases by 80% if you do these four things:

-Engage in regular physical activity

-Eat a healthy diet

-Not smoke

-Avoid becoming obese

For full article go here:

http://www.latimes.com/features/health/la-sci-lifestyle11-2009aug11,0,148496.story

10 Natural Antidepressants

1. Get your hands in the dirt. Gardening has long been known for its meditative, relaxing, and grounding effects. Medical News Today reports that UK scientists have discovered friendly bacteria in soil that reportedly affects the brain in a way similar to antidepressants by increasing the release of serotonin.

2. Meditate. Many of us have all heard that meditation reduces stress. Scientists are now beginning to uncover evidence that meditation has a tangible effect on the brain. Professor Mark Williams, from the Department of Psychiatry at the University of Oxford conducted a trial study reported by the BBC News, indicates that meditation reduces the likelihood of depression by over 50%.

3. Burn Incense. In a new study (that can be found at The Federation of American Societies for Experimental Biology (FASEB) Journal an international team of scientists have discovered how burning frankincense (resin from the Boswellia plant) activates poorly understood ion channels in the brain that alleviate depression. Floracopeia provides high quality, organic frankincense available as incense and essential oil.

4. Ingest a yellow flower. St. John's Wort is a wild yellow flower that has been used for medicinal purposes for thousands of years. There is some scientific evidence that St. John's Wort is helpful in treating mild to moderate depression. Two large studies, one sponsored by the National Center for Complementary and Alternative Medicine (NCCAM), showed that the herb may be helpful for treating mild depression, however it may not be effective for treating major depression.

5. Eat Sushi. Research has shown that fatty fish oil can actually improve wellbeing. People suffering from depression have lower levels of omega-3 fatty acids in the blood. One study (Nemets & Belmaker - American Journal of Psychiatry) showed that the lower the level of EPA, the more severe the clinical depression. In addition, fish oil supplementation reduced suicidal tendencies and improved the well being when 40 people were given fish oil or placebo for 12 weeks (Hallahan, Hibbeln, Davis - British Journal of Psychiatry).

6. Move your body. Talk a walk, ride a bike, hit the gym, or go dancing. Science indicates that people who regularly exercise benefit from positive boosts in mood and reduce the risk of depression. When you exercise, the body naturally releases chemicals called endorphins that trigger positive feelings in the body and mind.

7. Use natural sweeteners such as Agave Nectar or Maple Syrup. Some studies have linked the use of refined sugar to depression. Author William Dufty creates a strong argument for avoiding sugar in his book Sugar Blues. Another interesting book on the subject is Sugar Shock, by Connie Bennett with Stephen Sinatra, M.D.

8. Get in the sunshine. Vitamin D has been shown to increase levels of serotonin in the brain. Researchers from the University of Toronto noticed that people who were suffering from depression, particularly those with seasonal affective disorder, tended to improve as their levels of vitamin D in the body increased over the normal course of a year. The recommendation is to allow yourself limited, unprotected sun exposure in the early morning and late afternoon (no more than 15 minutes for light-skinned individuals, 40 minutes for darker skin).

9. Have a good laugh. Have you ever noticed the physical response you sometimes have after a good laugh? Studies show that laughter fights the onset of depression by reducing stress hormones.

10. Use depression to make you stronger. Can depression actually make you healthier? A recent article from the BBC News features Dr Paul Keedwell, an expert on mood disorders at the Institute of Psychiatry, King's College London. Keedwell says that depression is not a human defect at all, but a defense mechanism that in its mild and moderate forms can force a healthy reassessment of personal circumstances. "Don't beat yourself up about being depressed, in most cases it will run its course provided you take yourself out of the situation that caused it." Depression can actually serve a purpose, deepening and enriching the human experience. By overcoming challenging times in our lives, we can actually become stronger evolutionarily speaking.

Feature Product from Nicole

I enjoy your blog and wanted to make a "product feature" recommendation. A healthy snack that satisfies the crunchy cravings:

GeniSoy Soy Crisps.
I recommend the Garlic Onion and Apple Cinnamon flavors.
420 cal per bag: 120 cal =17 crisps, 14 carbs, 2 fibers, 1 sugar, and 7 protien grams per serving. Not bad! I prefer their consistency to rice cakes.

http://www.genisoy.com/

-Nicole M.

Alzheimer's & Diabetes

Researchers found possible link between nitrates and development of Alzheimer's and Diabetes.

Led by Suzanne de la Monte, MD, MPH, of Rhode Island Hospital, researchers studied the trends in mortality rates due to diseases that are associated with aging, such as diabetes, Alzheimer's, Parkinson's, diabetes and cerebrovascular disease, as well as HIV. They found strong parallels between age adjusted increases in death rate from Alzheimer's, Parkinson's, and diabetes and the progressive increases in human exposure to nitrates, nitrites and nitrosamines through processed and preserved foods as well as fertilizers.

We receive increased exposure through the abundant use of nitrate-containing fertilizers for agriculture." She continues, "Not only do we consume them in processed foods, but they get into our food supply by leeching from the soil and contaminating water supplies used for crop irrigation, food processing and drinking."

These nitrate compounds are found in many food products, including fried bacon, cured meats and cheese products as well as beer and water. Exposure also occurs through manufacturing and processing of rubber and latex products, as well as fertilizers, pesticides and cosmetics.

De la Monte states, "If this hypothesis is correct, potential solutions include eliminating the use of nitrites and nitrates in food processing, preservation and agriculture; taking steps to prevent the formation of nitrosamines and employing safe and effective measures to detoxify food and water before human consumption."


Medical News Today

Recipes from Whole Foods

Whole Foods has a lovely search engine where you can specify any dietary restrictions, style of food, or main ingredient and they give you a ton of recipes to choose from.

Here is the link, check it out for great healthy recipes-easy and affordable

http://www.wholefoodsmarket.com/recipes/advanced-search.php

ps-they also have this as an application for your iphone

Nuts and Nutrition

ALMONDS: Top nut source of vitamin E, to protect the heart, slow aging, and bolster immunity.

WALNUTS: Top nut in heart-healthy, brain-boosting omega-3 oils. The omega-3 oils in walnuts could help calm and moisten dry, irritated skin. Walnuts also contain a unique form of vitamin E thought to suppress prostate and lung cancer cell division.

PECANS: Top nut in antioxidants. This means they can help neutralize the free radicals that can accelerate aging and cause DNA damage. Pecans may also lower cholesterol.

PEANUTS: Though not strictly a nut (they are in fact a legume), peanuts contain more protein than tree nuts. They also contain the potent antioxidant resveratrol -- famously found in red wine.

PISTACHIOS: Top nut in potassium, needed to maintain healthy blood pressure. Also top nut in phytosterols (plant compounds that inhibit cholesterol absorption).

CASHEWS: Top nut in zinc, a mineral needed to support vision and immunity.

PINE NUTS: Top nut in manganese, essential for bone health and wound healing.

BRAZIL NUTS: Top nut in selenium, a mineral needed for proper thyroid and immune health. Selenium may also protect against cancers of the prostate, liver and lungs. Don't eat more than four a month.

MACADAMIA NUTS: Often shunned because they have more saturated fat than other nuts. However, researchers have found that a handful of macadamia nuts a day reduced total cholesterol by about 9%.

David Murdock

Meatless Mondays

I think this is a great idea!

Meatless Monday is a non-profit initiative of The Monday Campaigns, in association with the Johns Hopkins’ Bloomberg School of Public Health. Their goal is to help reduce meat consumption 15% in order to improve personal health and the health of our planet.

Check it out and work it into your weekly routine :)

Foods & What They Do For You

Pineapple
Speeds post-surgery
Promotes joint health
Reduces asthma inflammation

Blueberries
Restore antioxidant levels
Reverse age-related brain decline
Prevent urinary tract infection

Spinach
Helps maintain mental sharpness
Reduces the risk of cancers of the liver, ovaries, colon and prostate
Top nutrient density

Red Bell Pepper
Reduces risk of lung, prostate, ovarian and cervical cancer
Protects against sunburn
Promotes heart health

Broccoli
Reduces diabetic damage
Lowers risk of prostate, bladder, colon, pancreatic, gastric and breast cancer
Protects the brain in event of injury

Tomato
Reduces inflammation
Lowers risk of developing esophageal, stomach, colorectal, lung and pancreatic cancer
Reduces cardiovascular disease risk

Apple
Supports immunity
Fights lung and prostate cancer
Lowers Alzheimer’s risk

Artichoke
Helps blood clotting
Antioxidant Superfood
Lowers “bad” cholesterol

Arugula
Lowers birth defect risk
Reduces fracture risk
Protects eye health

Asparagus
Nourishes good gut bacteria
Protects against birth defects
Promotes heart health

Avocado
Limits Liver Damage
Reduces oral cancer risk
Lowers cholesterol levels

Blackberries
Build bone density
Supress Appetite
Enhance fat burning

Butternut Squash
Supports night vision
Combats wrinkles
Promotes heart health

Cantaloupe
Bolsters immunity
Protects skin against sunburn
Reduces inflammation

Carrot
Antioxidants defend DNA
Fights cataracts
Protects against some cancers

Cauliflower
Stimulates Detoxification
Supress breast cancer cell growth
Defends against prostate cancer

Cherries
Alleviate arthritic pain and gout
Lower “bad” cholesterol
Reduce inflammation

Cranberries
Alleviate prostate pain
Fight lung, colon and leukemia cancer cells
Prevent urinary tract infection

Green Cabbage
Promotes healthy blood clotting
Reduces risk of prostate, colon, breast and ovarian cancers
Activates the body’s natural detoxification systems

Kale
Counters harmful estrogens that can feed cancer
Protects eyes against sun damage and cataracts
Increases bone density

Kiwi
Combats wrinkles
Lowers blood clot risk and reduces blood lipids
Counters constipation

Mango
Supports immunity
Lowers “bad” cholesterol
Regulates homocysteine to protect arteries

Mushrooms
Promote natural detoxification
Reduce the risk of colon and prostate cancer
Lower blood pressure

Orange
Reduces levels of “bad” cholesterol
Lowers risk of cancers of the mouth, throat, breast and stomach, and childhood leukemia
Pectin suppresses appetite

Papaya
Enzymes aid digestion
Reduces risk of lung cancer
Enhances fat burning

Plums & Prunes
Counter constipation
Antioxidants defend against DNA damage
Protects against post-menopausal bone loss

Pomegranate
Enhances sunscreen protection
Lowers “bad” cholesterol
Fights prostate cancer

Pumpkin
Protects joints against polyarthritis
Lowers lung and prostate cancer risk
Reduces inflammation

Raspberries
Inhibit growth of oral, breast, colon and prostate cancers
Antioxidant DNA defense
Lower “bad” cholesterol levels

Strawberries
Protect against Alzheimer’s
Reduce “bad” cholesterol
Suppress growth of colon, prostate and oral cancer

Sweet Potato
Reduces stroke risk
Lowers cancer risk
Protect against blindness

Watermelon
Supports male fertility
Reduces risk of several cancers: prostate, ovarian, cervical, oral and pharyngeal
Protects skin against sunburn

Banana
Increase Fat Burning
Lowers risk of colorectal and kidney cancer, leukemia
Reduces asthmas symptoms in children