Thursday, January 10, 2013
Today I spent my day resting. My body said not to push working out hard. I feel perkier having had the rest. Tomorrow I am back to my normal workouts !
Learning to listen to my body is hard, but so worth it !!!
My Dr. wants me to eat 8-13 servings of fruits and vegetables a day. I keep searching trying to figure out how much is a serving size. Some sites say 1/2 a cup of fruits or vegetables another says 1 cup. Does anyone know what is the true serving size is???
I found this on Spark.
VEGETABLE SERVINGS: SIZES
Asparagus, canned 7 spears
Asparagus, fresh 5 spears
Auvergne One-third of a large one
Baby sweet corn 6
Baked beans 3 tbsp (1/2 cup)
Broad beans 3 heaped tbsp (1/2 cup)
Broccoli 2 large florets
Brussels sprouts 8
Cabbage 3 heaped tbsp shredded, (1/2 cup)
Carrots 1 large
Celery 3 sticks
Cherry tomatoes 7
Chickpeas See Pulses
Courgette Half a large one
Curly kale 4 tbsp (1/2 cup)
Eggplant One-third of a large one
French beans 4 heaped tbsp (1/2 cup)
Kidney beans See Pulses
Lentils See pulses
Mixed salad Cereal bowl full (1 cup)
Mushrooms, button 14
Onion 1 medium
Parsnip 1 large
Peas, fresh, frozen or canned 3 heaped tbsp (1/2 cup)
Potatoes Never count towards your daily vegetable servings, in any form
Pulses, cooked: kidney beans, chickpeas, lentils etc 3 heaped tbsp (1/2 cup)
Salad leaves, lettuce etc Cereal bowl full (1 cup)
Snow peas Handful
Spinach, cooked 2 heaped tbsp (1/2 cup)
Spring onions 8
Sugar snap peas Handful
Sweet corn, fresh, frozen or canned 3 heaped tbsp (1/2 cup)
Tomato 1 medium
Vegetable soup 1 serving of fresh or canned soup
Vegetable sticks Handful of mixed - celery, pepper, carrot etc
Zucchini Half a large one
FRUIT SERVINGS: SIZES
Apple, dried 4 rings
Apple, fresh 1 medium
Apricots, dried 3 whole
Banana 1 medium
Blackberries Handful (1/2 cup)
Cherries, fresh 14
Dried fruits, mixed 1 tbsp (1/4 cup)
Figs, fresh 2
Fruit juice 250ml (1 cup) glass
Fruit salad, fresh or canned 3 heaped tbsp, (1/2 cup)
Lychees, fresh or canned 6
Mango 2 slices
Melon 1 large slice
Passion fruit 6
Peach, canned 2 halves
Peach, fresh 1 medium (1/2 cup)
Pear 1 medium
Pineapple, canned 2 rings
Pineapple, fresh 1 large slice
Plums 2 medium
Prunes, canned 6
Nectarine 1 medium
Raisins 1 tbsp (1/4 cup)
Raspberries 2 handfuls (1/2 cup)
Rhubarb, cooked 2 heaped tbsp (1/3 cup)
Strawberries 7 (1/2 cup)
For those who make fresh juice at home like carrot, apple, beets, bell peppers, cucumber, celery how would one figure out how many servings of vegetables are in it?
How many cups of juice do I need to drink each day?
You need to drink much less juice than you might suspect. According to the Stanford Cancer Center:
1 cup of carrot or celery juice provides most of the same nutrients found in 5 cups of those same vegetables chopped up.
In other words, a single 8-ounce glass of juice is an entire day’s worth of fruits and vegetables. (!)
I make fresh vegetable juices to improve my nutrition. The nutrients are absorbed within minutes from drinking it. My stomach, GI system are touchy at times, I find juicing helps to settle it.
Juicing can supercharge your immune system with its concentration of beneficial phytochemicals. Phytochemicals are the substances plants contain that protect them from disease, injury and pollution. For example, the average tomato contains up to 10,000 different types of phytochemicals, the most famous being lycopene, which has been shown to lower the risk of stomach and prostate cancer.
Juice has soluble fiber; the insoluble fiber is removed. Whole fruits and vegetables have insoluble and soluble fiber. Both forms of fiber are very important for colon health. Soluble fiber in the form of pectin, gums, and non-starchy polysaccharides, are found in juice. That is a fact many people do not know. Soluble fiber is excellent for the digestive tract. It also helps to lower blood cholesterol levels, stabilize blood sugar, and improve good bowel bacteria.
Vegetable and Fruit Juice Prevents Alzheimer's
The Kame Project showed that those who drank juices more than three times per week compared to less than once a week were 76 percent less likely to develop Alzheimer’s disease. (Dai Q, Borenstein, et al "Fruit and vegetable juices and Alzheimer's disease: the Kame Project." Am J Med 119 (9): 751-9. PMID 16945610, 2006).
Blended foods such as green smoothies, blended salads and raw soups, are digested much easier than solid foods, as it destroys the cell walls of the fruits and vegetables, making the nutrients more available to our body but not as efficiently as juice. Smoothies are much heavier so can keep you fuller for longer and have been known to take away cravings for sweet sugary processed foods.
Also I am looking for a strong Chi Tea recipe. I love the Oregon Chi tea, but all the sugar in it has me searching for an alternative. Any ideas?