Health

So today's topic Id like to discuss is "Health". 

health

  [helth]  Show IPA

noun

1.

the general condition of the body or mind with reference to soundness and vigor: good health; poorhealth.

2.

soundness of body or mind; freedom from disease or ailment: to have one's health; to lose one's health.

3.

a polite or complimentary wish for a person's health, happiness, etc., especially as a toast: We drank a health to our guest of honor.

4.

vigor; vitality: economic health.

    
    Its so important to take care of yourself! Especially as you get older. You need to sleep right, eat right, and exercise regularly. Whether exercise meaning heavy weights, cardio, yoga, or pole dancing. As long as you keep your body moving and your blood flowing.  Here are a couple of charts I'd like you to take a look at . . 



This pic below shows you some healthy fruits and veggies you all should be eating and the benefits of it.. I call this the color chart..

RED FRUITS and VEGGIES contain Lycopene. Lycopene helps reduce damage from free radicals in your body and it also prevents heart disease, cancer, prostrate problems, and reduces the skin damage from the sun. These red foods help memory function, urinary tract health, and maintains a healthy heart.

Benefits of Red Fruits and Vegetable

High in Vitamin C

Promote heart health

Help to lower cancer risks

Protects against memory loss

Encouraged cell renewal in body

Best sources of red fruits and vegetable

Beets, Radishes, Tomatoes, Red Peppers, Red Potatoes, Cherries, Strawberries, Cranberries, Raspberries , Blood Oranges, Red Grapefruit, Watermelon

ORANGE FRUITS and VEGGIES contains beta carotene. Beta Carotene is a powerful antioxidant which gives its sunny fruits and veggies their beautiful color. They say its good for eye health, protects your skin from sin damage and aging.

Benefits of Orange Fruits and Vegetables

Vitamin C

Vitamin A

Potassium

Protects skin from sundamage

Protects skin from aging

Boosts immune system

Best source of Orange fruits and veggies

Orange, Mango, Apricots, Cantaloupe, Sweet Potatoes, Carrots, Pumpkin, Nectarines, Yams 

YELLOW FRUITS and VEGGIES, considered the "happy fruit" , are an instant mood booster! They contain  carotenoids and bioflavonoids, which represent a class of water soluble plant pigments that function as antioxidants.

Benefits or Yellow Fruits and Veggies

Antioxidant

Vitamin C

Helps your heart

Helps your vision

Helps your digestion

Helps your immune system

Healthy skin

Wound healing

Stringer bones and teeth

Lower LDL cholesterol and blood pressure 

Best Source of Yellow Fruits and Veggies

Lemons, Peppers, Pineapple, Summer Squash, Star fruit, Quince

BLUE and PURPLE FRUITS and VEGGIES contain nutrients which include zeaxanthin, lutein, resveratrol, vitamin C, fiber, flavonoids, ellagic acid, and quercetin.  Flavonoids are heart-healthy, beneficial to the cardiovascular system and can lower your risk of heart disease.

Benefits of Blue and Purple Fruits and Vegetables

Prevents premature aging

Antioxidants

Helps reduce risk of cancer

Boost immune system

Improve calcium

Fight Inflammation

Best source of Blue and Purple Fruits and Vegetables

Grapes, Plums, Figs, Raisins, Prunes and Blackberries, Blueberries, Purple Figs, Purple grapes, Raisins, Cabbage, Eggplant

     WHITE FRUITS and VEGGIES are grouped by lack of pigment rather than by their unifying color. Many fruits and vegetable do different things in this category. This group contains nutrients such as beta-glucans, EGCG, SDG, and lignans that provide powerful immune boosting activity. These nutrients also activate natural killer B and T cells, reduce the risk of colon, breast, and prostate cancers, and balance hormone levels, reducing the risk of hormone-related cancers.

Benefits of White Fruits and Vegetables

Lowers Cholesterol levels

Promotes a healthy heart

Less risk certain cancers

levels hormones

Prevents stroke

Best Source of White Fruits and Vegetables

Brown pears, Bananas, Cauliflower, Garlic, Mushrooms, Onions, Chives, Leeks, Fennel

        GREEN FRUITS and VEGGIES are one of the richest and most diverse, both in flavor and in nutritional benefit, fruit and veggie categories. These foods have the phytochemicals sulforaphane and indoles, which both prevent cancer. They are also good for the circulatory system and have good vitamin B and minerals. This group also contains chlorophyll, fiber, lutein, zeaxanthin, calcium, folate, vitamin C, calcium, and Beta-carotene.

Benefits of Green Fruits and Vegetables

Vitamin K

Helps prevent cataracts and eye disease

Potassium

Builds healthy cells

Fights harmful radicals

Normalizes digestion time

Best Source of Green Fruits and Vegetables

Artichokes, Arugula, Asparagus, Spinach, Broccoli, Kiwi, Apples, Peas, Peppers, Limes, Zucchini, Honey Dew, Watercress, Kale, Cabbage, cucumbers, 

Some quick and easy smoothie recipes I found on the net for you all to get your day started! They look so yummy and delish! If you make them, let me know how they turned out!

Tropical Sunshine Smoothie (this makes 2 servings)

1 Banana

1/2 cup orange juice

1/2 cubed fresh mango

1/2 cup cubed fresh pineapple

1/2 coconut water

1/2 teaspoon freshly squeezed lime juice

1 sprig fresh chocolate mint, finely chopped

Blueberry Swirl Smoothie (3 servings)

2 cups of Blueberries

1/2 cup of Apple juice

1 Banana peeled, cut up, and frozen

6 oz Plain or Vanilla yogurt (2 spoons or more)

2/3 teaspoons Honey

Grab a spoon and swirl!

Protein Packed Smoothie (4 servings)

2 cups sliced and fresh Strawberries

2 ripe medium sized  Banana

2 tablespoons Honey

2 cups of plain yogurt

2 tablespoons of peanut butter

Cherry Almond smoothie (2 servings)

1/2 cup plain Greek yogurt

1/2 cup of Almond milk

1/2 cup dark sweet cherries

1 teaspoon honey

1/2 teaspoon almond extract

Berry smoothie (2 or more servings)

1/4 Bluberries

1/4 Strawberries

1/4 Blackberries

1/4 Rasberries

3/4 cup vanilla soy milk or milk

1/2 pomegranate juice or cranberry juice

1/2 Vanilla frozen yogurt

Kiwi Pineapple smoothie (2 servings)

2 cups of fresh baby spinach

1 cup peeled, sliced kiwi

1 sliced banana

1/2 cup plain yogurt

1/4 chopped fresh pineapple

1/2 cup of orange juice

2 tablespoons of flaxseed meal or chia seeds

Sleeping Habits are more Important Than You Think

Not sleeping enough and Not sleeping well is NOT OK. Many many down falls of ones lack of sleep. Chronic sleep deprivation affects your health, performance, safety, and pockets!

Causes of sleep deprivation

stress

mental help

insomnia

I came across this on the web and thought this was very interesting . . .

6 surprise sleeping wreckers

Pets 

Alcohol and Night caps 

Undiagnosed GERD

Medicine, Vitamins, and Supplements

Pain, severe or mild

Being Exhausted (as opposed to sleepy)

Consequences of sleep deprivation

• High Blood Pressure
• Heart Attack
• Heart Failure
• Stroke
• Obesity
• Psychiatric problems, including depression & other mood disorders
• Attention Deficit Disorder (ADD)
• Mental Impairment
• Fetal and Childhood growth retardation
• Injury from accidents
• Disruption of be partners sleep quality
• Poor quality of life

     I truly believe as an adult you should sleep 8 hours or more. I particularly like to get in 10. 10 hours of undisturbed sleep feels amazing! I believe kids should sleep 8 - 11 hours as well. Toddlers and Infants should sleep 12 hours or more. Make sure to get in those hours! Your Mind, Body, and Soul NEED it!