Eating Fruits and Vegetables

Fruits and vegetables help keep teens healthy, prevent disease, and are low in fat and calories. People of all ages should eat seven to nine servings of fruits and vegetables every day. Ideally, adolescents should eat seven servings daily.

Fruits and vegetables can be fresh, frozen, canned, or dried. The following examples equal one serving size of a fruit or vegetable:

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Why you should add them to your diet?


These healthy foods contain essential vitamins, minerals, and fiber that help protect you from chronic diseases, which can be painful, debilitating and even fatal in some cases. Fruits and vegetables have been shown to help protect against heart disease, stroke, certain types of cancer, gastrointestinal issues, high blood pressure, eye disease and more. EATING FRUIT AND VEGETABLES BOOSTS YOUR IMMUNE SYSTEM.

Your immune system is like an internal army. When it’s strong, it protects its border against invasion. When it’s weak it’s as if the army is fast asleep. A weakened immune system increases the incidence of virus and bacterial invasion, issues such as skin disorders, delayed wound healing, upper respiratory infections, aging and chronic illness. Eating more fruits and vegetables as part of a healthy diet is an important key to help boost immune health.


The fiber coming from many fruits and vegetables helps to fill us up without the filling us out. Also, we want to see a plate that’s full and when it’s filled with unhealthy choices, the calories add up quickly. Adding bulk to our plate in the form of a salad, cooked vegetables and more gives us the satisfaction of having more and feeling satisfied without the downside of eating too much of foods that don’t provide us with the nutrients we need.


How? Empty calories coming from refined carbohydrates increase our appetite and desire for foods high in sugar. For many of us, these cravings are so strong we can feel powerless as we spend years, often decades struggling with binge, emotional and disordered eating. This cycle is not only harmful to our health and our waistlines, but is damaging to our mental and emotional health as well.


Eating fruits and vegetables as part of a healthy diet can be part of an alternative and complementary treatment against symptoms, illness, conditions and even disease. Imagine the benefits of treatment coming from the vital nutrients within certain fruits and vegetables without the harsh and painful side effects of certain medications!


Nothing gives you lasting energy more than a healthy diet along with exercise and a healthy lifestyle. With lasting energy, everything you do and set out to achieve can be done in a bigger, better and bolder way!



Juice to Feel Better

Want to know what you can juice to start feeling better? Here are some ideas:

Carrot Juice:
High in the antioxidant beta-carotene and full of wonder enzymes.

Celery Juice:
High In Sodium — not the artificial type poured from the salt shaker, which is bad for you, but the good, natural kind that promotes tissue flexibility.

Beet Juice:
Beets nourish the liver, one of the most important organs in the body, with hundreds of different functions. If your liver is functioning well, most likely everything else in your body will be too.

Cabbage Juice:
Cabbage juice is high in vitamin C.

Apple Juice:
Apples are high in antioxidants, vitamins A and C, and potassium. Apple juice is great for aiding in a liver flush and has anti-carcinogenic properties.

Kale Juice:
Kale juice is one of the most powerful cancer fighting juices.

Spinach Juice:
Spinach juice is loaded with iron, chlorophyll, and carotene, and is used to fight cancer.

Wheatgrass Juice: wheatgrass-juice
Wheatgrass juice is abundant in chlorophyll and antioxidants. It’s also very detoxing.

You can combine these juices together and with other fruits and vegetables in order to get specific results. 

It’s important to remember that there are likely as many healthy combos of raw juice as there are reasons to drink it. So, you’ve definitely got options for taste. And, I think its safe to say that the greener the juice, the more beneficial it is – especially when we’re dealing with a toxic digestive system.

Have a Healthy Heart Running


Running improves heart health because it forces the body to operate at a high capacity. This means heart rate is increased, which causes rapid blood flow. Increased heart rate during exercise also supplies working muscles with added oxygen. Vital nutrients are carried to the body’s tissues in this process. The energy needs of the body are naturally increased while running, forcing blood vessels to palpitate. The outcome of this symbiotic process ultimately improves the body’s ability to function at a high level, fueling your overall well-being.

 The health benefits realized as a goal of three to four days of running each week can transform your lifestyle and dramatically improve your overall well-being.

The Best Chocolate Protein Shake


2 scoops Chocolate Whey Powder
10 Ice Cubes
12 oz. fat free milk
2 tblsp fat free vanilla yogart
1 tblsp reduced fat peanut butter
2 tblsp hazelnut coffee
1/8 cup caramel ice cream topping


You can increase or decrease ice into the mix until you get the consistency you like.