WEEK 6: EAT NATURE!

 WELCOME TO NATURE WEEK! LET'S EAT NATURE! 

This week we will focus on eating our recommended daily allowance for FRUITS & VEGGIES! 

You will get 1 point every day this week that you:

* eat 1.5 cups of Fruit (2 cups for men)  AND

* 2 cups of Veggies (3 cups for men)

(you can drink them in juice or smoothies also)

Speaking of FRUIT- All physical principles have a spiritual component too. I painted this in 2015 and I put my heart and soul in it! I am picking the fruit of the Tree of Life, which represents the LOVE OF GOD! Many cultures throughout ancient history and modern times believe in a tree of life, and it goes by many names. It is generally considered the place where heaven and earth come together. The bird in the tree represents my baby sister, Liza, who passed away at age 21. She is always close and watching over me. The birds soaring in the sky are my prayers going heavenward. In my heart is a small tree of life, which I planted there with Faith, and I can take with me wherever I go. In my church there is a story of an ancient prophet who had a vision (his son did too) about the Tree of Life, and the fruit represented the love of God (something I hope we are all trying to feel throughout the challenge) so along the edge of the this path toward the tree, are the words to the scripture in 1 Nephi: 8:10 & 11,

"And it came to pass that I beheld a tree whose fruit was desirable to make one happy... it filled my soul with exceedingly great joy."

This week we are going to literally internalize all the good stuff nature has to offer us by EATING IT! (We will have a DRINK WATER week later). So get yourself to the grocery store and get yourself some fruit and veggies and FILL UP! Here is why it is so important: Listen to this INFO and then I'll be back with some details...

Just 1 in 10 adults meet the federal fruit or vegetable recommendations, according to a new study published today in CDC’s Morbidity and Mortality Weekly Report (MMWR).

Depending on their age and sex federal guidelines recommend that adults eat at least 1½ to 2 cups per day of fruit and 2 to 3 cups per day of vegetables as part of a healthy eating pattern. Yet in 2015, just 9 percent of adults met the intake recommendations for vegetables, ranging from 6 percent in West Virginia to 12 percent in Alaska. Only 12 percent of adults met the recommendations for fruit, ranging from 7 percent in West Virginia to 16 percent in Washington, D.C. Results showed that consumption was lower among men, young adults, and adults living in poverty.

“This report highlights that very few Americans eat the recommended amount of fruits and vegetables every day, putting them at risk for chronic diseases like diabetes and heart disease,” said Seung Hee Lee Kwan, Ph.D., of CDC’s Division of Nutrition, Physical Activity and Obesity, lead author of the study. “As a result, we’re missing out on the essential vitamins, minerals, and fiber that fruits and vegetables provide.”

Seven of the top 10 leading causes of death in the United States are from chronic diseases. Eating a diet rich in fruits and vegetables daily can help reduce the risk of many leading causes of illness and death, including heart disease, type 2 diabetes, some cancers, and obesity.

The findings indicate a need to identify and address barriers to fruit and vegetable consumption. Previous studies have found that high cost, limited availability and access, and perceived lack of cooking/preparation time can be barriers to fruit and vegetable consumption.

So, if you would like to LIVE LONGER and FEEL BETTER... eat LIVE FOOD...

 Eat NATURE! 

Here are some charts with amounts and ideas for fruits and veggies!

	Amount that counts as 1 cup of fruit
Apple	1 small or ½ large apple 1 cup, sliced or chopped, fresh ⅔ cup, baked ½ cup, dried
Applesauce	1 cup applesauce
Banana	1 large banana 1 cup, sliced ⅔ cup, mashed
Blueberries	1 cup, fresh or frozen ⅓ cup, dried
Cantaloupe	1 cup, diced or melon balls
Casaba melon	1 cup, diced or melon balls
Dates	10 dates ½ cup, whole or cut-up
Figs	5 figs, fresh 10 figs, dried
Grapes	22 seedless grapes 1 cup, whole or cut-up
Grapefruit	1 medium grapefruit 1 cup, sections
Guava	3 guavas 1 cup, sliced or chopped
Kiwi	2 to 3 kiwis 1 cup, sliced or chopped
Kumquats	10 kumquats 1 cup
Mango	7 slices or chunks, fresh or frozen 1 cup, fresh or frozen ⅓ cup, dried
Mixed fruit (fruit cocktail)	1 cup, diced or sliced, fresh or canned, drained
Orange	1 large orange 1 cup, sections
Orange, mandarin	1 cup, canned, drained
Papaya	1 small papaya 1 cup, sliced or chopped
Peach	1 large peach 1 cup, sliced or diced, fresh, cooked, frozen or canned, drained 2 halves, canned
Pear	1 medium pear 1 cup, sliced or diced, fresh cooked, or canned, drained
Pineapple	1 cup, chunks, sliced or crushed, fresh, cooked or canned, drained
Plum	3 medium or 2 large plums 1 cup, sliced, fresh or cooked ½ cup, dried (prunes)
Strawberries	About 8 large strawberries 1 cup, whole, halved, or sliced, fresh or frozen
Watermelon	1 small wedge or slice 1 cup, diced or melon balls
Dried fruit (raisins, prunes, apricots, figs, etc.)	½ cup dried fruit
100% fruit juice (orange, apple, grape, grapefruit, etc.)	1 cup

OK! HAPPY EATING!!! LOVE YOU SO MUCH!!

SARAH