Eat Your Colors!

For optimum health, scientists say, eat a rainbow of colors. Your plate should look like a box of Crayons."

Janice M. Horowitz, TIME Magazine, January 12, 2002

Colorful fruits and vegetables provide the wide range of vitamins, minerals, fiber, and phytochemicals your body uses to maintain good health and energy levels, protect against the effects of aging, and reduce the risk of cancer and heart disease.*

Many of the phytochemicals and other compounds that make fruits and vegetables good for us also give them their color. That’s why it’s essential to sample the complete color spectrum every day to get the full preventive benefits of fruits and vegetables.

BLUE/PURPLE
Blue/purple fruits and vegetables contain varying amounts of health-promoting phytochemicals such as anthocyanins andphenolics, currently being studied for their antioxidant and anti-aging benefits. Include BLUE/PURPLE in your low-fat diet to help maintain:

• A lower risk of some cancers *
• Urinary tract health
• Memory function & Healthy aging

* Low-fat diets rich in fruits and vegetables and low in saturated fat and cholesterol may reduce the risk of some types of cancer, a disease associated with many factors.

Get blue/purple every day with foods such as:

Blackberries, Blueberries, Black currants, Dried plums, Elderberries, Purple figs, Purple grapes, Plums, Raisins, Purple asparagus, Purple cabbage, Purple carrots, Eggplant, Purple Belgian endive
Purple peppers and Potatoes (purple fleshed).
 

GREEN
Green vegetables contain varying amounts of phytochemicals such as lutein and indoles, which interest researchers because of their potential antioxidant, health-promoting benefits. Include GREEN in your low-fat diet to maintain:

• A lower risk of some cancers*
• Vision health
• Strong bones and teeth

* Low-fat diets rich in fruits and vegetables and low in saturated fat and cholesterol may reduce the risk of some types of cancer, a disease associated with many factors.

Go green every day with fruits and vegetables like these:

Avocados, Green apples, Green grapes, Honeydew, Kiwifruit, Limes, Green pears, Artichokes, Arugula, Asparagus, Broccoflower, Broccoli, Broccoli rabe, Brussels sprouts, Chinese cabbage
Green beans, Green cabbage, Celery, Chayote squash, Cucumbers, Endive, Leafy greens, Leeks
Lettuce, Green onion, Okra, Peas, Green pepper, Snow Peas, Sugar snaps peas, Spinach, Watercress
and Zucchini.

WHITE
White, tan, and brown fruits and vegetables contain varying amounts of phytochemicals of interest to scientists. These include allicin, found in the garlic and onion family. The mineral selenium, found in mushrooms, is also the subject of research. Including WHITE in your low-fat diet helps maintain:

• Heart health
• Cholesterol levels that are already healthy
• A lower risk of some cancers*

* Low-fat diets rich in fruits and vegetables and low in saturated fat and cholesterol may reduce the risk of some types of cancer, a disease associated with many factors.

Get all the health benefits of white by including foods such as:

Bananas, Brown pears, Dates, White nectarines, White peaches, Cauliflower, Garlic, Ginger, Jerusalem artichoke, Jicama, Kohlrabi, Mushrooms, Onions, Parsnips, Potatoes (white fleshed)
Shallots, Turnips and White Corn.

YELLOW/ORANGE
Yellow and orange fruits and vegetables contain varying amounts of antioxidants such as vitamin C as well as carotenoids and bioflavonoids, two classes of phytochemicals that scientists are studying for their health-promoting potential. Including YELLOW/ORANGE in your low-fat diet helps maintain:

• A healthy heart
• Vision health
• A healthy immune system
• A lower risk of some cancers*

* Low-fat diets rich in fruits and vegetables and low in saturated fat and cholesterol may reduce the risk of some types of cancer, a disease associated with many factors.

Choose Yellow/Orange fruits and vegetables like:

Yellow apples, Apricots, Cantaloupe, Cape Gooseberries, Yellow figs, Grapefruit, Golden kiwifruit, Lemon, Mangoes, Nectarines, Oranges, Papayas, Peaches, Yellow pears, Persimmons, Pineapples
Tangerines, Yellow watermelon, Yellow beets, Butternut squash, Carrots, Yellow peppers, Yellow potatoes, Pumpkin, Rutabagas, Yellow summer squash, Sweet corn, Sweet potatoes, Yellow tomatoes, and Yellow winter squash.
 

RED
Specific phytochemicals in the red group that are being studied for their health-promoting properties include lycopene and anthocyanins. Include a variety of RED fruits and vegetables in your low-fat diet to help maintain:

• A healthy heart
• Memory function
• A lower risk of some cancers*
• Urinary tract health

* Low-fat diets rich in fruits and vegetables and low in saturated fat and cholesterol may reduce the risk of some types of cancer, a disease associated with many factors.

Include RED fruits and vegetables in your diet such as:

Red apples, Blood oranges, Cherries, Cranberries, Red grapes, Pink/Red grapefruit, Red pears
Pomegranates, Raspberries, Strawberries, Watermelon, Beets, Red peppers, Radishes, Radicchio
Red onions, Red potatoes, Rhubarb and Tomatoes

In a hurry?  Phi Plus offers you all of the colors in every bite!  And don’t forget The Wholefood Farmacy Farinas – AmpliPhi (red), BeautiPhi (orange), ClariPhi (yellow), DetoxiPhi (green), ElectriPhi (blue), FructiPhi (indigo), and GloriPhi (violet).   Did you eat your colors today?

This article has been brought to you courtesy of www.5aday.org

Alzheimer's Risk Lowered by Mediterranean Diet in Study

Americans who ate a Mediterranean diet - lots of fruits, vegetables, legumes, cereals, some fish and alcohol, and little dairy and meat - had a reduced risk for Alzheimer's disease as they aged. The findings from this new study are published in the April 2006 issue of Annals of Neurology, a journal published by John Wiley & Sons.

"Higher adherence to the Mediterranean diet was associated with significantly lower risk of developing Alzheimer's disease," the authors report. For each additional point to Mediterranean diet scores (indicating increased adherence to the diet), Alzheimer's risk dropped by 9 to 10 percent. Compared with the subjects in the least adherent group that adhered to a Mediterranean diet the least, subjects in the middle had 15 to 21 percent lower risk of developing Alzheimer's disease, and those in the highest group had a 39 to 40 percent lower risk, suggesting a significant response effect.

"We conclude that higher adherence to the Mediterranean diet is associated with a reduction in risk for Alzheimer's disease," they say.  In addition, they say that the beneficial effects of the Mediterranean diet for non-neurological conditions have been previously shown to be generalized to different populations, and that the current study provided the opportunity to examine the effect of this diet for a neurological disease in a multiethnic community in the U.S.  {end of article}

When it comes to getting your 5 servings of fruits and veggies everyday, the Wholefood Farmacy is the easiest way.  When healthy foods are delicious and convenient everyone in your home, especially the children, will benefit.  Keeping some Wholefood Farmacy foods on hand can help you “bridge the gap” when you just don’t have the time.  Have you and your children had your 5 servings of fruits and veggies today?

Ginger Can kill ovarian cancer cells

Ginger can kill ovarian cancer cells while the compound that makes peppers hot can shrink pancreatic tumors, researchers told a conference. Their studies add to a growing body of evidence that at least some popular spices might slow or prevent the growth of cancer.

Dr. Rebecca Liu, an assistant professor of obstetrics and gynecology at the University of Michigan Comprehensive Cancer Center, and colleagues tested ginger powder dissolved in solution by putting it on ovarian cancer cell cultures.  It killed the ovarian cancer cells in two different ways. First, through a self-destruction process called apoptosis and second, through the process of autophagy in which cancer cells digest themselves, the researchers told a meeting of the American Association for Cancer Research.

Ovarian cancer kills 16,000 out of the 22,000 U.S. women who are diagnosed with it every year, according to the American Cancer Society. Ginger has been shown to help control inflammation, which can contribute to the development of ovarian cancer cells.

“In multiple ovarian cancer cell lines, we found that ginger-induced cell death at a similar or better rate than the platinum-based chemotherapy drugs typically used to treat ovarian cancer,” said Dr. Jennifer Rhode, who helped work on the study.

Ginger Mint Dressing made with the Wholefood Farmacy’s Heart of Gold is a great way to add ginger to your daily meal plan.

Heart of Gold Ginger Mint Dressing:

½ cup freshly grated ginger
1 ‘½ cups Heart of Gold
1 ‘½ cups fresh Squeezed Lemon Juice

1 cup finely chopped fresh mint

Combine ingredients and blend for 30 seconds in a blender.  Add more mint or your favorite spices to taste.

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