Health/Wellness

Fighting Cancer with Your Fork

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The Centers for Disease Control and Prevention (CDC) recently released a report with some sobering facts about Americans’ consumption of fruits and vegetables. You guessed it. We aren’t eating enough of them. Not by a long shot. USDA recommendations suggest that we eat 1.5 – 2 cups of fruit each day and 2 – 3 cups of vegetables. (The exact amounts vary according to age and gender.) Using data from a 2013 survey of 337,000 adults, the CDC report found that 87 percent of Americans came up short on fruit intake and 91 percent did not make their vegetable quota. In other words, only about one in ten Americans eats enough fruits and veggies! There was variation from state to state, but all states fell well short of the USDA goals. What can we do about it? Good eating habits begin in childhood. And too many kids are not acquiring these habits. From 2007 to 2010, 60 percent of children did not eat the recommended amount of fruit and a stunning 93 percent didn’t eat enough vegetables. The researchers concluded a good first step could be focusing on improving the nutritional quality of food served in schools and day care centers, making sure it meets or exceeds guidelines for fruit and vegetable consumption and that it’s prepared in a palatable way, so kids will actually eat it. Also, as an adult make sure you include fruit and vegetables at every meal. A sample meal plan that I give my weight loss clients would be:

Breakfast- Smoothie: 1 cup of almond milk, 1 cup of fruit, 1 cup of spinach

Lunch – Large Salad (about 2 cups of spring mix with lots of raw veggies on top/ choose lots of colors), and Fresh fruit for dessert

Dinner – 2 cooked vegetables with a protein (no fried, no white flour, no white sugar)

Dessert- Frozen fruit in a decorative wine glass

My motto is “Eat Eight to Feel Great!” This sample meal plan gives you 8 fruits and vegetables and tons of energy. Research has also shown that eating at least 8 fruits and vegetables a day can help prevent cancer, and improve your numbers for blood pressure, cholesterol, and diabetes. Learn to prevent and fight disease with your fork!

President of  Perry Publishing LLC, Founder of Fresh Lifestyle Magazine, Health and Wellness Writer,  Nationally Acclaimed book Author, “Eat Clean for Life”,  Workshop and Convention Speaker. Kimberly is a Certified Wellness Coach (CWC), with a BA from Michigan State University and a graduate of Heal Yourself Institute.

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