Think Pink 4 Her

When I was about 21 years old, I began to really evaluate what I ate.  The age of extreme convenience foods was hitting the market hard.  Everything was now in a container that you could microwave.  The ingredient label was a mile long.  And I began thinking, why are we supposed to eat broccoli? or carrots? or bananas? What is so beneficial to eat them instead of this package of microwaveable Chicken Alfredo.  So I went out to the local bookstore in search of a book that might give me the nutritional value and benefits to eating specific fruits and vegetables.  I was amazed at the many benefits every fruit and vegetable had.  And so I began to realize that if I wanted to maintain a healthy lifestyle I was going to have to add a LOT more fruits and veggies to my diet! I began to memorize the book and I changed the foods I ate!  In this section, I will share with you some of the amazing benefits of some of my favorite fruits and vegetables. Before buying fruits and vegetables, it is important to follow the Dirty Dozen/Clean 15 list.  I am attaching the link to Dr. Axe here for you to read his explanation and findings on this list. I follow this list when shopping because it is crucial for your health to buy organic when necessary. Dirty Dozen/Clean 15

Avocado


  • Average tree can produce 500 to 2,000 fruits in its lifetime
  • The average avocado provides enough protein to replace meat or cheese in a small meal
  • Supports healthy cholesterol levels
  • A "good" fat
  • Source of 13 essential minerals such as iron, copper,magnesium and potassium

How to eat it:

Slice open, then use knife to cut the flesh vertically and horizontally.  Scoop flesh out with a spoon and add to salads, eggs, or sandwich. Mash and add organic salsa for a quick guacamole!

Apricots


  • Rich in beta-carotene
  • Supports immune system to fight cancer - especially larynx, lungs and pancreas
  • 4 BIG reasons to eat apricots- Potassium for a healthy heart - Boron to promote estrogen for postmenopausal women - Iron to prevent fatigue and infection - Silica for healthy nails, skin and hair
  • Use unsulphured dried apricots as they have triple the fruit's concentration of beta-carotene and fiber



Apples


  • Natural fruit sugar
  • Low in calories (small size - about 80 calories)
  • Rich in fiber
  • Lowers cholesterol
  • Has 70% more Potassium than a fresh orange
  • Normalizes blood pressure
  • Supports healthy digestion
  • Pectin in apples helps regulate blood sugar
  • Buy Organic

An Apple a day keeps the doctor away! Instead of reaching for a cookie after lunch, grab an apple instead.

Having a busy day and need an afternoon "pick me up"?  Grab an apple and 1 TBSP of Almond Butter.






Asparagus


  • Root vegetable
  • Supports cardiovascular health
  • 1 cup supplies Folate which lowers the risk of birth defects, colon and cervical cancer
  • Increases immunity health
  • The strong odor it leaves in the urine is a sign of kidney-bladder cleansing

When buying, look for this tender asparagus.  

To prepare- hold the asparagus in each hand and "snap" off the ends.  Let them break at their natural point.

My favorite way to cook them is to toss them in olive oil, salt and pepper and saute in a pan on the stove

Bananas



  • Provide calcium and phosphorus to promote healthy bones, teeth and skin
  • Aid in protection against ulcers, indigestion, high cholesterol and chronic fatigue
  • Contain chromium which is critical for the metabolism of glucose for energy

What color is ripe?

  • Yellow-Green is ripe and is 40% starch
  • Fully yellow is 91% carbohydrates which break down into three sugars - glucose, fructose, and sucrose
  • Brown/Black spots have more TNF (Tumor Necrosis Factor) which fight against abnormal cells in our body


I buy large bunches of bananas and cut half of them up and put them in the freezer. I put one banana in each container so it is automatically portion controlled. When I am ready to make a smoothie, I grab a frozen banana and toss in in the blender.  Frozen bananas also thicken the smoothie and you don't have to add ice to make it a frozen smoothie!

Beans - Dried


  • Available in 1,000 varieties
  • High quality source of protein
  • Great source of calcium
  • Lowers cholesterol
  • Support colon health
  • High source of soluble fiber
  • Rich in B-vitamin complex
  • Contains Folate which aids in the manufacturing of new blood cells and boost immunity
  • Source of Potassium and CQ-10 

Fix and Prep

  • Wash and rinse beans thoroughly 
  • Soak for at least 8 hours. 
  • Cook overnight in a crockpot to reduce their flatulence factor
  • Adding rice to your beans reduces flatulence by 60%! Go Cajun!
  • Freeze leftover cooked beans for a quick meal

Beets


  • Roots and leaves are edible
  • Supports and detoxes the gallbladder, liver, bowels and digestive and lymphatic systems
  • Rich supply of beta-carotene
  • High in glutamine and asparagine - two amino acids 
  • Rich in Vitamin B-complex vitamins, especially Folate
  • Contain 3 anti-aging pigment antioxidants 1) Flavonoids, which produce "Vitamin P" activity for strengthening the immune system (which becomes more vulnerable with age) as well as  the joint structures and vascular system 2) The alpha and beta anti-cancer carotenes 3) Chlorophyll, the fat soluble substance that stimulates hemoglobin and red blood cell production (and is useful in relieving heavy menstrual flow) and provides protection from free radical threats to the immune system*
  • Also contain calcium, potassium, iron, and Vitamins A and C


Turn up the Beet!

  • Add grated beets to a salad
  • Roast a large beet in the oven. Cool then peel and slice into "burger size" pieces.  Add your favorite burger spices and grill.  Then dress it like you would a burger. (leave the ketchup for the fries, though)
  • Juice it!  Juicing releases more nutritional compounds than any other method

Berries

  • Contains Vitamin C
  • Loaded with antioxidants
  • Strawberries contain 2 times the amount of Vitamin C than raspberries and only half of the calories!
  • Raspberries, not to be outdone, have twice the fiber of strawberries and more folate and iron than strawberries
  • Support the respiratory system
  • Blueberries or huckleberries supply one-third of your RDA ascorbic acid plus potassium and silica which support the pancreas and bones
  • Cranberries support the kidneys and urinary tract and fight infections in these organs as well


 Cool as a Berry?

Berries assist the body's internal thermostat in hot weather by regulating it to a more comfortable temperature.  Take them to the pool or make a smoothie!


Run out of syrup?

Add a handful of frozen strawberries to a saucepan with a TBSP of local raw honey and mash

Broccoli

  • Cruciferous vegetable
  • One-half cup of broccoli a day protects against esophagus, stomach, colon, larynx. lung, prostate, mouth and pharynx cancer
  • Contain Sulforaphane which is an antioxidant that works by bonding with toxins in the body and flushing them out before they have a chance to reach the cell's genetic material
  • The antioxidants in broccoli called 16-alphahydroxyestrone inactivate the estrogens that promote ovarian, breast, and cervical cancer
  •  Contain both beta- and alphacarotenes which help fight lung cancer and other tumor growth
  • Ounce for ounce supplies as much calcium as cow's milk
  • Provides as much amino acid protein as a cup of rice and only 45 calories per cup!

Riced broccoli is a great way to get your broccoli intake, especially if you aren't fond if it's texture.  Sautee it in a frying pan with your favorite seasonings. 

Add it to your salad or steam it with a little grass-fed butter and parmesan cheese

Carrots

  • Rich in beta-carotene
  • Provide Vitamin C and Folate
  • Contain Iron and with the vitamin C already in them, they work together allowing the body to absorb the iron more effectively
  • Reduce formation of cholesterol in the liver
  • Safe appetite suppressant
  • Prevent periodontal disease

Carrot juice or soup is the best fluid for dehydration or sports fatigue as carrots have equal amounts of potassium and sodium which are two important metabolic electrolytes. 

Slice, dice or sautee them and add to your favorite salads or veggie dishes

Celery

  • Heart healthy with potassium, Vitamin C and fiber
  • Reduces blood pressure and cholesterol
  • 90% water
  • Protective alkaline food
  • Great for reducing acidosis, halitosis and other acidic conditions in the body
  • In the Roman Empire, celery was fed to livestock to improve the flavor of their meat
  • Supports the intestinal tract and muscular flexibility
  • Purifies the blood and urinary tract
  • Also contains electrolytic potassium, phosphorus and sodium, making it a great addition to homemade sports drinks

Uses

Chop and add to soups

Fill stalks with nut butter or avocado

Don't toss the leaves when buying celery.  Chop them and add them to salads or soups


Garlic

  • Contains Vitamins A, B, and C as well as, calcium, potassium, and iron
  • Adaptogenic plant which helps block free radicals in the body
  • Garlic-loving countries have 10 times lower the cancer rate then other countries
  • Reduces LDL and increases HDL cholesterol

Garlic can be regrown from a single clove

Roasted garlic is a great addition to salads or sauteed veggies

Ginger

  • Root herb
  • Contain more protein than green beans
  • Contain vitamin A, calcium, iron, phosphorus, potassium, and riboflavin
  • In ancient Greece, it was used for nausea
  • Contains shogaol and zingerone which protect fats from free radical damage which can trigger cancer growth
  • Great for calming nerves 

Tincture for stress relief: 1/4 inch of ginger root, peeled and grated. Juice of 1/2 lemon, 2 cups water.  Heat on the stove for 20 minutes.  Let cool then sip while warm

Grapefruit

  • Think PINK!! Pink grapefruit has 27 times more beta-carotene than a white grapefruit
  • Contain lycopene, vitamin C and potassium
  • Lower cholesterol due to the type of pectin the possess
  • Support female reproduction function
  • Receive the most benefits by peeling and eating all of the flesh

Kiwi

  • Contain 120% of your daily quota of vitamin C
  • Four times the amount of fiber than a grapefruit
  • Have a kiwi after lunch to boost ascorbic acid 
  • The vitamin C found in kiwi acts as a natural toothbrush by protecting the gums and preventing plaque

Lemon and Lime

  • Supports liver and kidney function 
  • Acts as a germicide
  • Contains calcium, magnesium, enzymes, iron, phosphorus, and copper
  • Rich source of antioxidants
  • Lemons help regulate body temperature which make them a refreshing drink during the summer
  • Natural insect repellant
  • Limes calm nerves and "cool" hot tempers

Lemons and Limes are photosensitive, so be cautious how much you consume while being in the sun.  Perhaps this is why grandma always chose her lemonade in the shade after working in the garden.


 To jumpstart your digestive enzymes, upon waking, add the juice of one lemon to 8 oz warm water. 


Melons

  • Members of the gourd family which include cucumbers and squash
  • Contain vitamin C, folicin, B vitamins and fiber
  • Reduces cardiovascular disease because of the anticoagulant agent called odenosene
  • Rich in cancer fighting carotenoids
  • Want a super antioxidant dessert?  Try 1 cup of fresh melon with a teaspoon of local raw honey drizzled on top

Onions

  • Has a 3000 year history in central Asia to treat everything from a common cold to cancer
  • Hippocrates prescribed onions for pneumonia
  • Reduce hypertension
  • Contain 25 antioxidant compounds which make it a fighter against cancer cells
  • Supports the respiratory system by reducing the inflammatory response
  • Condition the scalp
  • Vitamins beta-carotene, A, potassium, B1, B2 and C make it a great overall health food

My favorite way to eat onions is every way possible! Of course, sauteed in grass fed butter is my very favorite! 

Oranges

  • Contain the antioxidants courmarin, monterpene, and selenium
  • Also possess phenolic acids that fight free radical damage
  • Gluthanione is one of the body's most potent detoxifiers, which is an amino acid found in oranges
  • Eating an orange with a bowl of spinach doubles the body's absorbtion  of the iron nutrients found in spinach
  • Diluted with mineral water, citrus juices are a great alcohol free mouthwash (great for kids)

Peppers

  • Capsaicin is the chemical substance that gives peppers their "heat"
  • Capsaicin comes from the Greek word Kapto which means. "I bite"
  • Improves the correct balance of LDL and HDL cholesterol
  • Stimulates circulation
  • Improves the liver enzymes responsible for fat metabolism
  • Contain as much Vitamin C as grapefruits and oranges
  • Red bell peppers, when fully ripe, has 10 times more Vitamin A than the green pepper
  • Red and Yellow Peppers contain more Vitamin C than green peppers
  • Peppers have phosphorus, iron, sodium and magnesium, which are 4 essential minerals
  • Great source of Vitamin B6 and folate
  • Contain lycopene, which a powerful antioxidant that helps decrease birth defects and prompts a five fold decrease in cervical dysplasia in nonpregnant women

Potatoes

  • Rich in potassium, Vitamin C, B1, B2, B3, and calcium
  • Have twice as much potassium than a banana
  • Contain small amounts of protein and iron
  • Potato skins have chlorogenic polyphenol which prevents cell mutation

Use a potato mash on the skin to help with anti-aging and wrinkles

Sweet Potatoes

  • Contain over 24,000 IU of beta-carotene
  • Approximately 130 calories for a medium potato
  • Contain vitamins A and C as well as potassium
  • Actually not part of the potato family but rather a member of the Mexican and South American convolvulaceae family
  • The Mexican yam, the sweet potato's cousin, is one of the best to consume because of its antiobesity, antiaging and anticancer properties 

Radishes

  • Member of the cabbage-mustard family
  • Contain the vitamins and minerals, Vitamin C, potassium, phosphorus, sulfur, and magnesium
  • A radish juice cocktail taken daily, will stimulate the appetite and also works as a safe diurectic. It can also help cleanse the gallbladder, bladder and kidneys


Squash

  • Summer Squash - white, crookedneck, straightneck, yellow and bush scallop
  • Winter Squash - spaghetti, butternut, acorn and pumpkin
  • Contains vitamins C and B6, potassium, folate, beta-carotene and magnesium
  • The potassium and magnesium found in zucchini help convert Vitamin D into its active form
  • Zucchini also possess vitamin C and folate which aid in iron absorption and resistance to reproductive dysfunction
  • Dark yellow squashes, which contain vitamin C and beta-carotene, help fight free radicals to prevent cancer
  • Pumpkin and squash seeds contain protease trypsin inhibitors as well as zinc and essential fatty acids which protect the intestinal tract, prostate glad and reproductive organs
  • Supports the cardiovascular system and helps lower cholesterol

Tomatoes

  • Freshly juiced, tomatoes rejuvenate the liver
  • Contain lycopene which is a powerful anticancer carotenoid
  • Rich in  Vitamin A, beta-carotene, alpha-carotene, vitamin C, P-coumaric, chlorogenic acid,  2-phenol, iron, potassium and B-complex vitamins
  • The antioxidants found in tomatoes help prevent how many nitrosamines (carcinogens) form in the body
  • Want to fight against energy-deficit disorders such as chronic fatigue syndrome, mononucleosis and anorexia? Enjoy a daily tomato cocktail