Current anti-cancer recommendations tell us to eat 5 to 9 servings of fruits and vegetables every day. I recommend making as much as of this raw as possible for added benefits.
So how can we make this happen? Here are 5 strategies I use on a regular basis:
Tip #1. Stay stocked with fresh produce. I like to shop at the many farmers’ markets we have in Southern California for right-from-the-field produce. When I can’t get there, I might go to a neighborhood produce store, like Farmer Boy which carries only fresh California produce. Or I just stock up during my weekly shopping trip to the supermarket.
Tip #2. Aim for two pieces of fresh fruit a day. You could have half a grapefruit with breakfast, a chopped banana in your cereal, a pear or bunch of grapes for a mid-morning or mid-afternoon snack, or munch on a sliced apple (experiment with the many varieties!) for an evening treat a couple hours after dinner.
Tip #3. When dining out, substitute a salad for French Fries, rice or potato. Realize that it’s not only OK, but beneficial to have both a fresh raw salad AND cooked vegetables at a meal.
Tip #4. Have a salad as your main course for one of your meals most days. Use different combinations of vegetables, greens and other ingredients for your salads so you tantalize your taste buds and don’t get bored. During colder temperatures, go for nutritious and hearty soups or stews (even though the veggies are cooked) as your body will crave warm foods, and have a salad or other raw food item on the side.
Tip #5. Experiment with new recipes using raw ingredients. Yesterday I made an amazing Asian cucumber salad, using rice wine vinegar, soy sauce, sesame oil and fresh grated ginger. Author David Wolfe has many interesting raw recipes (such as Avocado Burritos) in his live-foods diet book, The Sunfood Diet Success System. There are many other raw books on the market that can give you additional ideas.
Here are some basic serving sizes to help you judge your produce consumption:
1 serving
1 cup of raw leafy salad greens
1/2 cup of raw chopped vegetables or fruit
One piece of medium-size fruit
Buy organic whenever you can!
Have fun and enjoy!
To your health!
Robin Quinn, CNHP
Health and Nutrition Educator
Sunday, February 10, 2008
Tuesday, January 29, 2008
Cha-Cha-Cha-Changes in Midlife
Went to a book group yesterday where Jane Jelenko was the visiting author. She’s a co-writer of the just released “Midlife Renewal” book, Changing Lanes.
It’s tough on both the body and the soul when your heart is not in your work or your current life doesn’t feel satisfying. So I think this book is worth mentioning here.
If you’re considering a midlife transition, check out Jelenko’s Changing Lanes. Both she and her co-author Susan Marshall are former “suits” who made career changes in their 50s. But their book tells more than these two women’s stories. It’s filled with rich insights and helpful advice, and the authors also interviewed 55 other “change artists” whose stories and wisdom are included.
“Sometimes making a change seems interminable,” said Jelenko to the book group. “At those points, it can help to be in that place of not knowing and decide to be OK with it.”
Being inspired by other successful “change artists” may be just what “the doctor” needs to order.
Warm regards,
Robin Quinn, CNHP
Health and Nutrition Educator
It’s tough on both the body and the soul when your heart is not in your work or your current life doesn’t feel satisfying. So I think this book is worth mentioning here.
If you’re considering a midlife transition, check out Jelenko’s Changing Lanes. Both she and her co-author Susan Marshall are former “suits” who made career changes in their 50s. But their book tells more than these two women’s stories. It’s filled with rich insights and helpful advice, and the authors also interviewed 55 other “change artists” whose stories and wisdom are included.
“Sometimes making a change seems interminable,” said Jelenko to the book group. “At those points, it can help to be in that place of not knowing and decide to be OK with it.”
Being inspired by other successful “change artists” may be just what “the doctor” needs to order.
Warm regards,
Robin Quinn, CNHP
Health and Nutrition Educator
Wednesday, January 16, 2008
What's for Dinner? According to the FDA, Cloned Meat!
For me, the disgusted look on the news anchor's face yesterday told the whole story as he introduced the cloned food segment on the evening news. Is meat and milk from cloned animals safe for human consumption? Yes, announced the FDA after years of review. "These products are no different than foods from traditionally bred animals," commented Bruce I. Knight, an Under Secretary at the US Department of Agriculture.
My questions are the following... just because we have a technology does that mean we have to use it? What's wrong with the meat and dairy products that we already have available? Is there really a way to know that this food is no different, or will we simply become the guinea pigs and learn the dangers later?
It could be more than two to three years before such foods reach our grocery stores. Meanwhile the cloned animals will be used more for breeding what is believed to be superior stock. The FDA plans no labeling of these products because they have concluded they pose no safety issues.
If you object to cloned food products, write to:
FDA Commissioner Andrew von Eschenbach MD
Food and Drug Administration
5630 Fishers Lane, Rm 1061
Rockville, MD 20852
Organizations that have been working on this issue include:
The Center for Food Safety, http://www.centerforfoodsafety.org/
The Center for Environmental Health, http://www.cehca.org/
Amazed at our wacky world,
Robin Quinn
Health and Nutrition Educator
My questions are the following... just because we have a technology does that mean we have to use it? What's wrong with the meat and dairy products that we already have available? Is there really a way to know that this food is no different, or will we simply become the guinea pigs and learn the dangers later?
It could be more than two to three years before such foods reach our grocery stores. Meanwhile the cloned animals will be used more for breeding what is believed to be superior stock. The FDA plans no labeling of these products because they have concluded they pose no safety issues.
If you object to cloned food products, write to:
FDA Commissioner Andrew von Eschenbach MD
Food and Drug Administration
5630 Fishers Lane, Rm 1061
Rockville, MD 20852
Organizations that have been working on this issue include:
The Center for Food Safety, http://www.centerforfoodsafety.org/
The Center for Environmental Health, http://www.cehca.org/
Amazed at our wacky world,
Robin Quinn
Health and Nutrition Educator
Friday, January 4, 2008
Losing Weight in 2008! A Startling Incentive
Is becoming healthier, eating better, or losing weight among your goals for the New Year? To support you, I thought I’d pass along a wonderful resource for learning how to achieve all of these goals – the "Nutrition Action" newsletter, which is published by the consumer advocacy group, the Center for Science in the Public Interest (www.cspinet.org/). CSPI is a very important group. They have been around since 1971, working hard for you as an advocate and lobbyist for honest food labeling, healthy food ingredients, and consumer nutrition education. A yearly subscription to the newsletter is only $10 in the United States.
For many people, reaching an optimum weight is one of their New Year's resolutions. The cover article of the last issue of "Nutrition Action" gives you a powerful incentive – discovering that being overweight is an important factor in developing cancer. According to the Newsletter and a new report from the American Institute for Cancer Research/World Cancer Research Fund, maintaining your goal weight is the single most important factor in preventing cancer beyond quitting smoking!! Even a 5 to 10 percent loss in weight can make a difference.
If you need help and information for losing weight, consider signing up for my weight loss support program. To learn more, write to me at DietLifestyleEd@aol.com.
To your health, joy and prosperity in 2008!
Warmly,
Robin Quinn
Health and Nutrition Educator
For many people, reaching an optimum weight is one of their New Year's resolutions. The cover article of the last issue of "Nutrition Action" gives you a powerful incentive – discovering that being overweight is an important factor in developing cancer. According to the Newsletter and a new report from the American Institute for Cancer Research/World Cancer Research Fund, maintaining your goal weight is the single most important factor in preventing cancer beyond quitting smoking!! Even a 5 to 10 percent loss in weight can make a difference.
If you need help and information for losing weight, consider signing up for my weight loss support program. To learn more, write to me at DietLifestyleEd@aol.com.
To your health, joy and prosperity in 2008!
Warmly,
Robin Quinn
Health and Nutrition Educator
Friday, December 21, 2007
Welcome to DietandLifestyleEd.com!
Hi, let me introduce myself. My name is Robin Quinn. I’ve been a writer and editor in the fields of health, diet and self-help for over 15 years. During this time, I’ve learned an amazing amount about smart nutrition and lifestyle choices.
After seeing improvements in my own health, I decided to get training to educate other people about the changes they could make. In August 2007, I was certified as a Health Professional after a year of training, and I took additional coursework in nutrition.
What better way to share info with you than this blog at DietandLifestyleEd.com! In addition, I do one-on-one diet and lifestyle education on request (see my services page).
Your health is your wealth!
Choose to be well!
With loving intentions to support you in discovering your best self,
Robin
*****
Experience the Holidays with Less Stress and More Joy!
Posted 12-21-07
This year, more than ever, I am hearing people comment about how stressful the holidays can be. As you’ll hear from me time and time again, we have the power to make choices that will change what we experience.
Here are some ideas to help you decrease your stress and experience more joy this holiday season…
1. Be selective about the holiday commitments you make. There are people you definitely will want to spend time with over the holidays… but which get-togethers could wait til the new year?
Example: I decided to skip a holiday party for colleagues who I will see at an event in mid-January. This gave me some breathing space, as I went to two other celebrations that week.
2. When it comes to holiday eating, think portion size and balance. We’re all bound to eat some items that are off our regular menu over the holiday season. The key is to just have a limited amount, and balance it with healthier choices in the proper amounts (fresh raw salad, low-fat protein choices, whole grains, spring water).
Example: I had a wonderful holiday dinner with my good friend Susan at a historic hotel in downtown Los Angeles, and of course the restaurant portions were huge. Half of the meal went home with me to be enjoyed for lunch the next day. Salad was definitely part of my order. And we split dessert!
2. Build some activity into your family gatherings. Being with loved ones doesn’t have to be all about eating. Why not take a walk around the neighborhood, stroll a local scenic area decked in holiday splendor, or during your downtime share some of your favorite fitness activities – such as a workout DVD or how you use your free weights to build muscle?
Example: Over a holiday trip, I plan to join my sister in walks down to the Chesapeake Bay from her country home.
3. Give yourself a break. Taking breathers here and there can help to make the holidays feel less overwhelming. Do some meditation, engage in breath work, or take a nap when you find yourself with a pocket of free time. Even 10 or 15 minutes helps!
Example: Occasionally during this holiday season, I’ve found myself with a free evening with no commitments or plans. I indulged in an early bedtime, and woke up the next day feeling much refreshed!
Best wishes for your holidays!
Back again soon!
To your good health!
Robin
In windy Los Angeles (perfect day for the gym… off I go!)
Hi, let me introduce myself. My name is Robin Quinn. I’ve been a writer and editor in the fields of health, diet and self-help for over 15 years. During this time, I’ve learned an amazing amount about smart nutrition and lifestyle choices.
After seeing improvements in my own health, I decided to get training to educate other people about the changes they could make. In August 2007, I was certified as a Health Professional after a year of training, and I took additional coursework in nutrition.
What better way to share info with you than this blog at DietandLifestyleEd.com! In addition, I do one-on-one diet and lifestyle education on request (see my services page).
Your health is your wealth!
Choose to be well!
With loving intentions to support you in discovering your best self,
Robin
*****
Experience the Holidays with Less Stress and More Joy!
Posted 12-21-07
This year, more than ever, I am hearing people comment about how stressful the holidays can be. As you’ll hear from me time and time again, we have the power to make choices that will change what we experience.
Here are some ideas to help you decrease your stress and experience more joy this holiday season…
1. Be selective about the holiday commitments you make. There are people you definitely will want to spend time with over the holidays… but which get-togethers could wait til the new year?
Example: I decided to skip a holiday party for colleagues who I will see at an event in mid-January. This gave me some breathing space, as I went to two other celebrations that week.
2. When it comes to holiday eating, think portion size and balance. We’re all bound to eat some items that are off our regular menu over the holiday season. The key is to just have a limited amount, and balance it with healthier choices in the proper amounts (fresh raw salad, low-fat protein choices, whole grains, spring water).
Example: I had a wonderful holiday dinner with my good friend Susan at a historic hotel in downtown Los Angeles, and of course the restaurant portions were huge. Half of the meal went home with me to be enjoyed for lunch the next day. Salad was definitely part of my order. And we split dessert!
2. Build some activity into your family gatherings. Being with loved ones doesn’t have to be all about eating. Why not take a walk around the neighborhood, stroll a local scenic area decked in holiday splendor, or during your downtime share some of your favorite fitness activities – such as a workout DVD or how you use your free weights to build muscle?
Example: Over a holiday trip, I plan to join my sister in walks down to the Chesapeake Bay from her country home.
3. Give yourself a break. Taking breathers here and there can help to make the holidays feel less overwhelming. Do some meditation, engage in breath work, or take a nap when you find yourself with a pocket of free time. Even 10 or 15 minutes helps!
Example: Occasionally during this holiday season, I’ve found myself with a free evening with no commitments or plans. I indulged in an early bedtime, and woke up the next day feeling much refreshed!
Best wishes for your holidays!
Back again soon!
To your good health!
Robin
In windy Los Angeles (perfect day for the gym… off I go!)
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