Transcript A VIBRANT FUTURE BEGINS WITH PRODUCE

Harvest Organic Co-op
Valerie Nicholson
Melanie Lee
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I am a Nutritional Outreach Worker and
Researcher.
We are not a Dieticians
ALL OUR RESEARCH HAS BEEN VERIFIED BY
A DIETICIAN, NUTRITIONIST OR DOCTOR
What is a whole food?
Many health experts believe that eating more
whole foods is our best bet for improving health
and preventing disease. Whole foods – like
vegetables, fruits, whole grains, nuts, and legumes - retain their fiber as well as the whole portfolio of
beneficial phytochemicals and nutrients that are
often removed in processed foods.
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According to the American Heart Association
(AHA), the maximum amount of added sugars
you should eat in a day are (7): Men: 150
calories per day (37.5 grams or 9 teaspoons).
Women: 100 calories per day (25 grams or 6
teaspoons).
What is refined sugar ?
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Refined sugar is essentially sugar that has been
processed so much that it is depleted of its
naturally occurring vitamins and minerals.
This leaves a pure, refined carbohydrate which
the body cannot easily use.
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Can sugar effect our organs?
Our brain ?
Our emotions ?
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4 fresh mint leaves
½ small cucumber
¼ ripe avocado
1 small apple
2 ½ c almond milk
1 tiny lump of fresh ginger
This is outrageously refreshing and hydrating!
Serves: 2
 Ingredients
 2 cups cubed watermelon
 1 cup raspberries
 2 tbsp finely chopped mint
 1 cup water or coconut water
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Not only does it quench your thirst, it can also quench
inflammation that contributes to conditions like asthma,
atherosclerosis, diabetes, colon cancer, and arthritis.
Watermelon is an ideal health food because it doesn’t
contain any fat or cholesterol, is high in fiber and vitamins A
& C and is a good source of potassium.
Watermelon is a vegetable! It is related to cucumbers,
pumpkins and squash.
Early explorers used watermelons as canteens.
Watermelon is grown in over 96 countries worldwide.
In China and Japan watermelon is a popular gift to bring a
host.
Every part of a watermelon is edible, even the seeds and
rinds.
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One of the most fascinating new areas of
raspberry research involves the potential for
raspberries to improve management of obesity
By increasing enzyme activity, oxygen
consumption, and heat production in certain
types of fat cells, raspberry phytonutrients like
rheosmin may be able to decrease risk of
obesity as well as risk of fatty liver
antioxidant and anti-inflammatory properties
The health benefits of mint include the
following:
Digestion: Mint is a great appetizer or palate
cleanser, and it promotes digestion. It also
soothes stomachs incases of indigestion or
inflammation.
When you feel sick to your stomach, drinking a
cup of mint tea can give you relief.
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Apples - 2 medium
Celery - 4 stalk, large
Cucumber - 1 cucumber
Ginger Root - 1 thumb
Kale - 6 leaf (8-12")
Lemon - 1/2 fruit
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~Adding lemon juice to a beverage can help
increase weight loss.
~ One of the main benefits of using kale in
your juice blends is that it provides a large
nutritional punch with one of the fewest calorie
counts per cup of any other vegetable.
Improved complexion
Cucumber
Lemon juice
Celery
Ginger
Apples
Kale
Celery calms the nerve because of the high
calcium content & helps in controlling high
blood pressure. Raw celery should be eaten to
reduce high blood pressure.
Drinking lemon juice is helpful for people
suffering with heart problems as it contains
potassium. It controls high blood pressure,
dizziness, nausea as provides relaxation to
mind and body. It reduces mental stress and
depression.
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In several studies, people with a history of
eating lutein-rich foods like kale had up to 22%
lower risk for cataracts, which would otherwise
have been severe enough to require extraction.
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Other research shows that the pectin in apples
reduces the risk of colon cancer and helps
maintain a healthy digestive tract.
Kale is a rich source of organosulfur
compounds, which is great at fighting many
cancers, especially colon cancer. In other
research, sulforaphane from Kale has been
shown to have a more direct effect on cancer
prevention, especially in colon cancer, inducing
cancer cells to destroy themselves
Being a warming herb, ginger can help
knock out a fever. This property also
makes it effective in stimulating
circulation of the blood. It can also help
relax muscles around the blood vessels
and is said to help prevent blood clots
from forming. The warming effects
make it a natural decongestant as well
as an antihistamine, making it the
perfect remedy for colds.
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The pectin in apples lowers LDL ("bad")
cholesterol. People who eat two apples per day
may lower their cholesterol by as much as 16
percent.
Recent studies show that ginger might also
have a role in lowering LDL cholesterol
because the spice can help reduce the amount
of cholesterol that is absorbed.
Recent studies shown that limonoids in lemons
help in reducing cholesterol.
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One of ginger's most touted health benefits is
its ameliorating effects on digestive ailments. It
can help digest fatty foods and break down
proteins. It is excellent for reducing gas. Many
people report that it will also relieve nausea,
and can be effective in treating morning
sickness as well as motion sickness.
Lemon juice helps to cure problems related to
indigestion and constipation.
Apples contain a natural laxative.
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WHOLE FOODS ~ rich in nutrients ~ essential
for good health
WATER ~ 2-4 liters a day
LIMIT ~ sugar and processed foods
ELIMINATING REFINED SUGARS
EATING REGULARLY
ADD PROBIOTICS
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Detoxifying smoothies
Pumpkin Pie Smoothie
Eggplant Bacon
Banana-Kiwi Salad
Vanilla-Pomegranate Parfaits
Apricot Canapés
Lemon Herb Roasted Beets
Hummus Dip with Tortilla Crisps
Mediterranean Couscous Cabbage Rolls
Healthy Holiday Recipes { Thanksgiving }
Carrot Face Mask
Turmeric tea
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