I can’t say these 7 things enough!

Did you take a few extra minutes to:

— Eat breakfast
— Cut your portion size
— Plan what you eat
— Be conscious about what you put in your mouth
— Drink water
— Record what you eat
— Exercise

Already established that the #1 killer for both men and woman is heart disease. Reminder: heart disease and type-2 diabetes are major risk factors leading to this disease. Extra weight around the waist is also a high risk factor. These risks are avoidable with a healthy diet. Let’s begin to make some lifestyle changes to reduce our risk.

Last week when I briefly discussed antioxidants and how they are good for you – by protecting your cells from the damage that free radicals can cause, I did not explain what free radicals are. Some free radicals are formed during metabolism and sometimes your body’s immune system creates them for viruses and bacteria. However, environmental factors such as pollution, radiation, cigarette smoke and herbicides can also cause free radicals. Our body can handle free radicals, but if antioxidants are not available, or if the free radical production is excessive, damage can be done to our cells. Free radical damage accumulates with age.

Blueberries are a superfood. They are antioxidant and anti-inflammatory, plus they are good for memory. 1/2 cup of blueberries, fresh or frozen a day is good for your diet. Add them to your yogurt, add them to your shake, or make some blueberry muffins.

Tomatoes are rich in lycopene. Research shows that lycopene can cause a reduction in prostate cancer and other cancers. Lycopene protects the heart against oxidative damage. Whether you get your tomatoes in the form of a sauce, salads, or juice, they are a great food. They are extremely beneficial when they are eaten with fat rich foods, e.g., avocado, olive oil, nuts.

Eat different colors of foods – green, red, yellow, blue, orange. Think about the different colors when you are planning your meals. The presentation is pretty and the nutritional value is beyond great for you.

“Put forth the time and energy to love and look after the one person who will be with you for the rest of your life- YOURSELF!” anonymous

I will plant the seeds and you can water your garden and watch it grow.

Until next Wednesday, Love Ya, MamaMu