The Full Plate Diet<br />
THE FULL DIET<br />
THE FULL PLATE DIET<br />There are lot of books on diet and nutrition, so what so special about this book?<br /><ul><li>It...
It is based on the diet given by our Life Giver back in Eden Home
The Full Plate Diet fills you up and you’ll eat fewer calories
Fewer calories mean you lose weight. How many of us here would like to lose weight and look slim?
The beauty of Full Plate Diet is you don’t have to worry about counting calories-they take of themselves</li></li></ul><li...
You live longer,
They are easy to find
Sustainable weight loss
Have fewer health problems. These are the added benefits that you get free.</li></ul>When most people think of fiber, they...
Insoluble fibers. </li></ul>Although insoluble dietary fiber is important, you also need the soluble fiber. <br />Definiti...
Adding fiber to your dietary regimen will make:	<br /><ul><li>You feel better,
You live longer,
They are easy to find
Sustainable weight loss
Have fewer health problems. These are the added benefits that you get free.</li></ul>When most people think of fiber, they...
Insoluble fibers. </li></ul>Although insoluble dietary fiber is important, you also need the soluble fiber. <br />Definiti...
Definition: Insoluble fiber is a type of fiber that, when consumed, passes through the body and is excreted, rather than b...
Colossians 2: 8-10<br />8 See to it that no one takes you captive through hallow and deceptive philosophy, which depends o...
Psalms 92: 12-14<br /> <br />The righteous will flourish like a palm tree, they will grow like a cedar of Lebanon; planted...
In 1990, Day Needle, one of the peaks in the Whitney area was, by an Act of Congress, renamed Crooks Peak in her honor. In...
According to Congressman Jerry Lewis (R California), one of her hiking companions:<br />“No mountain was ever too high for...
According to recent research, that was done by Longevity in Seventh-day Adventists, Seventh-day Adventists outlive their A...
FOOD IN THE NEWS<br /> <br />America's Ever-Growing Portion Sizes<br />August 31, 2011 at 7:13AM by Katie Robbins<br />Wit...
Portion Sizes 20 Years Ago and Today<br />Bagels<br />  Then: 3-inch diameter, 140 calories  <br />Now: 6-inch diameter, 3...
Portion Sizes 20 Years Ago and Today<br />Fast Food Cheeseburgers<br />Then: 333 calories<br />Now: 590 Calories<br />
Portion Sizes 20 Years Ago and Today<br />More from Delish: Healthy Fast Food Alternatives<br />Fast Food Cheeseburgers<br...
Portion Sizes 20 Years Ago and Today<br />Soda<br />Then: 6.5 ounces, 85 calories<br />Now: 20 ounces, 250 calories<br />
Portion Sizes 20 Years Ago and Today<br />Blueberry Muffin<br />Then: 1.5 ounces, 210 calories<br />Now: 5 ounces, 500 cal...
Portion Sizes 20 Years Ago and Today<br />French Fries<br />Then: 2.4 ounces, 210 calories<br />Now: 6.9 ounces, 610 calor...
Portion Size, Then vs. Now<br />By: Liz Monte (View Profile) <br />Over the past few decades, portion sizes of everything ...
Portion Sizes 20 Years Ago and Today<br />Two Slices of Pizza<br />Twenty years ago                      Today500 calories...
Portion Sizes 20 Years Ago and Today<br />Cup of Coffee<br />                                    Then				Now              ...
Portion Sizes 20 Years Ago and Today<br />Popcorn<br />         <br />Twenty Years Ago                                    ...
MY PLATE<br />
2010<br />MyPlate was designed to remind Americans to eat healthfully; it is not intended to change consumer behavior alon...
What foods are in the Fruit Group?<br />Any fruit or 100% fruit juice counts as part of the Fruit Group. Fruits may be fre...
What foods are in the Vegetable Group?<br />Any vegetable or 100% vegetable juice counts as a member of the Vegetable Grou...
What foods are in the Grains Group?<br />Any food made from wheat, rice, oats, cornmeal, barley or another cereal grain is...
What foods are in the Proteins Group?<br />All foods made from meat, poultry, seafood, beans and peas, eggs, processed soy...
FOOD GUIDE                <br />PYRAMID<br />2005<br />
The Food Guide Pyramid, which was released by the USDA in 1992, was replaced on April 19, 2005, by MyPyramid<br />MY PYRAM...
However, The United States Department of Agriculture's MyPlate nutritional guide, introduced last year, is open to a veget...
The MyPlate guide emphasizes that vegetables and grains should make up the greatest part of the diet, followed by generous...
Notice the Scriptures record by the diet given by God to man in the Eden home.<br />“And God said, Behold, I have given yo...
Let us go back to the Original diet given by our Life Giver<br />Notice the Scriptures record about the diet given by God ...
After man sinned what dietary changes were made?<br /> <br />Genesis 3-18-19<br />It will produce thorns and thistles for ...
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The full plate diet

  1. 1. The Full Plate Diet<br />
  2. 2. THE FULL DIET<br />
  3. 3. THE FULL PLATE DIET<br />There are lot of books on diet and nutrition, so what so special about this book?<br /><ul><li>It is based on a simple, powerful concept of Dietary Fiber.
  4. 4. It is based on the diet given by our Life Giver back in Eden Home
  5. 5. The Full Plate Diet fills you up and you’ll eat fewer calories
  6. 6. Fewer calories mean you lose weight. How many of us here would like to lose weight and look slim?
  7. 7. The beauty of Full Plate Diet is you don’t have to worry about counting calories-they take of themselves</li></li></ul><li>Adding fiber to your dietary regimen will make:<br /><ul><li>You feel better,
  8. 8. You live longer,
  9. 9. They are easy to find
  10. 10. Sustainable weight loss
  11. 11. Have fewer health problems. These are the added benefits that you get free.</li></ul>When most people think of fiber, they think of “roughage” like bran. <br />There are two types of fibers:<br /><ul><li>Soluble
  12. 12. Insoluble fibers. </li></ul>Although insoluble dietary fiber is important, you also need the soluble fiber. <br />Definition: Soluble fiber is a type of fiber that, when consumed, passes through the body and is excreted, rather than being absorbed into the bloodstream. This type of fiber is “soluble,” or able to mix with water. In this case, it will form a gel-like consistency when combined with water in the digestive tract.<br />Soluble fiber has been shown to have a variety of healthy benefits, including lowering LDL cholesterol, increasing satiety after meals, and helping stabilize blood glucose levels after meals.<br />
  13. 13.
  14. 14. Adding fiber to your dietary regimen will make: <br /><ul><li>You feel better,
  15. 15. You live longer,
  16. 16. They are easy to find
  17. 17. Sustainable weight loss
  18. 18. Have fewer health problems. These are the added benefits that you get free.</li></ul>When most people think of fiber, they think of “roughage” like bran. <br />There are two types of fibers:<br /><ul><li>Soluble
  19. 19. Insoluble fibers. </li></ul>Although insoluble dietary fiber is important, you also need the soluble fiber. <br />Definition: Soluble fiber is a type of fiber that, when consumed, passes through the body and is excreted, rather than being absorbed into the bloodstream. This type of fiber is “soluble,” or able to mix with water. In this case, it will form a gel-like consistency when combined with water in the digestive tract.<br />Soluble fiber has been shown to have a variety of healthy benefits, including lowering LDL cholesterol, increasing satiety after meals, and helping stabilize blood glucose levels after meals.<br />
  20. 20. Definition: Insoluble fiber is a type of fiber that, when consumed, passes through the body and is excreted, rather than being absorbed into the bloodstream. This type of fiber is “insoluble”, meaning that it does not readily mix with water. In this case, it will pass through the intestinal intact.<br />Insoluble fiber is mostly used in the maintenance of intestinal health by mainly reducing constipation. It does not play a significant role in cholesterol reduction.<br />Both type of fiber are found in fruits and vegetables, whole grains, beans, nuts, and seeds. Fiber contains no calories but it makes you feel full. <br />What are the Ground Rules? <br />Let’s ask the Life Giver about the Ground Rules!<br />“My son, forget not my laws: but let thine heart keep my commandments. For length of days and long life, and peace shall they add to thee”. (Proverbs 3:1, 2)<br />“Beloved, I pray that you may prosper in all things and be in health, just as your soul prospers.”(3 John 1:2)<br />It is to our advantage to review the concepts of health and healing found within the body of scriptures, placed on record for our learning and guidance.<br />Very often when the question of life extension is asked, people immediately begin a search for any physical factors or the results of scientific discovery as the major solution to the question. No doubt these are obvious points we must take into consideration. Nevertheless, one must not ignore the voice and instruction given by the Life Giver.<br />
  21. 21. Colossians 2: 8-10<br />8 See to it that no one takes you captive through hallow and deceptive philosophy, which depends on human tradition and the basic principles of this world rather than on Christ.<br />9 For in Christ all the fullness of the Deity lives in bodily form, and you have been given fullness in Christ, who is the head over every power and authority. <br />I Timothy 6: 20-21<br />20 Guard what has been entrusted to your care, Turn away from godless, chatter and the opposing ideas of what is falsely called knowledge. 21 which some have professed and in so doing have wandered from the faith.<br />What does scripture teach us about food and eating?<br />Today, we base our study to our word of God.<br />Our human body, when it is taken care and trained, can bear fruits even in old age. <br />
  22. 22. Psalms 92: 12-14<br /> <br />The righteous will flourish like a palm tree, they will grow like a cedar of Lebanon; planted in the house of the Lord, they will flourish in the courts of our God. 14 They will still bear fruits in old age, they will stay fresh and green.<br /> <br />Hulda Crooks<br />(May 19, 1896 – November 23, 1997) was an American mountaineer. Affectionately known as "Grandma Whitney" she successfully scaled 14,505-foot (4,421 m) Mount Whitney 23 times between the ages of 65 and 91. She had climbed 97 other peaks during this period.<br />
  23. 23. In 1990, Day Needle, one of the peaks in the Whitney area was, by an Act of Congress, renamed Crooks Peak in her honor. In 1987, at the age of 91, she became the oldest woman to complete the ascent of Mt. Fuji in Japan. She hiked the entire 212 mile John Muir Trail in the high Sierras, completing the hike in segments over five years. <br />Hulda Crooks was a long-time resident of Loma Linda, California and a Seventh-day Adventist. She often spent time with children in the community, encouraging them to appreciate nature and stay active. In 1991 Loma Linda dedicated a park at the base of the south hills as Hulda Crooks Park. <br /> <br />Hulda Crooks describing life at 80<br />“<br />Early to bed and early to rise. Out jogging about 5:30am. Jog a mile and walk it back briskly. It takes me 12 minutes to jog the mile and 15 minutes to walk it. Do some upper trunk exercises, work in the yard, and walk to the market, and work.<br />”<br />
  24. 24. According to Congressman Jerry Lewis (R California), one of her hiking companions:<br />“No mountain was ever too high for this gentle giant. With a twinkle in her eye, and purpose in her step, 'Grandma Whitney' showed the world that mental, physical and spiritual health is attainable at any age.”<br />
  25. 25. According to recent research, that was done by Longevity in Seventh-day Adventists, Seventh-day Adventists outlive their American counterparts by up to 10 years.<br />By far the most surprising fact is that Seventh-day Adventists are the only culture that is not losing their longevity. It appears that their positive healthy behavior is playing a major part. <br />Seventh-day Adventists re-enforce positive thinking by following a vegetarian lifestyle. They do not have habits of smoking or drinking, and exercise is an important part of their lifestyle. <br />As a people they have one day of rest each week in which they totally unplug and that is called the Sabbath. These factors seem to play a significant role in their longevity.If you want to see your grandchildren grow up, it will depend on what choices you make. Genetics only accounts for 30% for how long you live...how long you live, is up to your lifestyle.<br />
  26. 26. FOOD IN THE NEWS<br /> <br />America's Ever-Growing Portion Sizes<br />August 31, 2011 at 7:13AM by Katie Robbins<br />With bucket-sized soft drinks, bagels the size of baseballs, and burgers that you can barely get your mouth around, it's no wonder that, according to the CDC, one-third of adult Americans are currently obese. <br />In the last 20 years portions have been ballooning — and we've been getting bigger right along with them. From 1980 to 2008, obesity rates doubled for adults and tripled for children.<br />Thanks to the National Heart, Blood and Lung Institute (part of the National Institutes of Health), we can take a peek back at what portions looked like 20 years ago and compare that to what they look like now. Hint? They've gotten a lot, lot bigger<br />
  27. 27. Portion Sizes 20 Years Ago and Today<br />Bagels<br /> Then: 3-inch diameter, 140 calories  <br />Now: 6-inch diameter, 350 calories<br />
  28. 28. Portion Sizes 20 Years Ago and Today<br />Fast Food Cheeseburgers<br />Then: 333 calories<br />Now: 590 Calories<br />
  29. 29. Portion Sizes 20 Years Ago and Today<br />More from Delish: Healthy Fast Food Alternatives<br />Fast Food Cheeseburgers<br /> Then: 1 cup of spaghetti and sauce with 3 meatballs, 500 calories    <br />Now: 2 cups of pasta and sauce with 3 meatballs, 1,025 calories<br />
  30. 30. Portion Sizes 20 Years Ago and Today<br />Soda<br />Then: 6.5 ounces, 85 calories<br />Now: 20 ounces, 250 calories<br />
  31. 31. Portion Sizes 20 Years Ago and Today<br />Blueberry Muffin<br />Then: 1.5 ounces, 210 calories<br />Now: 5 ounces, 500 calories<br /> <br />
  32. 32. Portion Sizes 20 Years Ago and Today<br />French Fries<br />Then: 2.4 ounces, 210 calories<br />Now: 6.9 ounces, 610 calories <br />
  33. 33. Portion Size, Then vs. Now<br />By: Liz Monte (View Profile) <br />Over the past few decades, portion sizes of everything from muffins to sandwiches have grown considerably. Unfortunately, America’s waistbands have reacted accordingly. In the 1970s, around 47 percent of Americans were overweight or obese; now 66 percent of us are. In addition, the number of just obese people has doubled, from 15 percent of our population to 30 percent.<br />While increased sizes haven’t been the sole contributor to our obesity epidemic, large quantities of cheap food have distorted our perceptions of what a typical meal is supposed to look like. These portion comparisons, adapted from the National Heart, Lung, and Blood Institute’s (NHLBI) Portion Distortion Quiz, give a visual representation of what sizes used to be compared to what they are today.<br />
  34. 34. Portion Sizes 20 Years Ago and Today<br />Two Slices of Pizza<br />Twenty years ago                      Today500 calories                   850 calories<br />Those extra 350 calories, if eaten a two times a month, would put on two extra pounds a year, or forty pounds in the next two decades.<br />
  35. 35. Portion Sizes 20 Years Ago and Today<br />Cup of Coffee<br /> Then Now                                                  Coffee with milk and sugar Grande Café Mocha w/ Whip Cream and Milk<br /> 8 ounces 8 ounces<br /> 45 calories       300 calories<br />A standard cup of joe was eight ounces, the size of a small coffee cup. Nowadays, most of us feel like we don’t get our money’s worth unless the cup is at least twelve ounces; it’s not unusual to see thirty-two ounce coffee cups, four times the size they used to be. When made into a mocha, the morning coffee has as many calories as a full meal.<br />
  36. 36. Portion Sizes 20 Years Ago and Today<br />Popcorn<br />         <br />Twenty Years Ago                                     Today 5 cups                                                  Tub270 calories                          630 calories<br />We don’t have to eat those extra 360 calories in the tub of popcorn, but that’s easier said than (not) done. Studies indicate that when given food in larger containers, people will consume more. In a 1996 Cornell University study, people in a movie theater ate from either medium (120g) or large (240g) buckets of popcorn,then divided into two groups based on whether they liked the taste of the popcorn. The results: people with the large size ate more than those with the medium size, regardless of how participants rated the taste of the popcorn.<br />
  37. 37. MY PLATE<br />
  38. 38. 2010<br />MyPlate was designed to remind Americans to eat healthfully; it is not intended to change consumer behavior alone.MyPlate illustrates the five food groups using a familiar mealtime visual, a place setting.<br />Balancing calories<br />Enjoy your food but eat less<br />Avoid oversized portions<br />Food to Increase<br />Make half your plate fruits and vegetables<br />Make at least half your grains whole grains<br />What is “Healthy Diet”?<br />The dietary guidelines describes a healthy diet as one that<br />Emphasizes fruits, vegetables, whole grains and fat free or low fat milk and milk products<br />It includes beans and nuts<br />It is low in saturated fats, trans fats, cholesterol and salt (sodium) and added sugars<br /> New USDA food guidelines organize food groups into portions on a simulated dinner plate. The "protein" category accommodates a vegetarian diet, unlike the previous food pyramid, which suggested meat was integral to a healthy diet.<br />
  39. 39. What foods are in the Fruit Group?<br />Any fruit or 100% fruit juice counts as part of the Fruit Group. Fruits may be fresh, <br />canned, frozen, or dried, and may be whole, cut-up, or pureed. Some commonly eaten <br />fruits are: <br />Key Consumer Message: Make half your plate fruits and vegetables<br />
  40. 40. What foods are in the Vegetable Group?<br />Any vegetable or 100% vegetable juice counts as a member of the Vegetable Group. Vegetables may be raw or cooked; fresh, frozen, canned, or dried/dehydrated; and may be whole, cut-up, or mashed. Vegetables are organized into 5 subgroups, based on their nutrient content. Some commonly eaten vegetables in each subgroup are: <br />* For more information on Beans and Peas, see Beans and Peas Are Unique Foods.<br />Key Consumer Message:Make half your plate fruits and vegetables<br />
  41. 41. What foods are in the Grains Group?<br />Any food made from wheat, rice, oats, cornmeal, barley or another cereal grain is a grain product. Bread, pasta, oatmeal, breakfast cereals, tortillas, and grits are examples of grain products. Grains are divided into 2 subgroups, whole grains and refined grains. Whole grains contain the entire grain kernel ― the bran, germ, and endosperm. Examples include: <br />* For more information on Beans and Peas, see Beans and Peas Are Unique Foods.<br />Key Consumer Message:Make half your plate fruits and vegetables<br />
  42. 42. What foods are in the Proteins Group?<br />All foods made from meat, poultry, seafood, beans and peas, eggs, processed soy products, nuts, and seeds are considered part of the Protein Foods Group. Beans and peas are also part of the Vegetable Group. For more information on beans and peas, see Beans and Peas Are Unique Foods.Select a variety of protein foods to improve nutrient intake and health benefits, including at least 8 ounces of cooked seafood per week. Young children need less, depending on their age and calories needs. The advice to consume seafood does not apply to vegetarians. Vegetarian options in the Protein Foods Group include beans and peas, processed soy products, and nuts and seeds. Meat and poultry choices should be lean or low-fat. Some commonly eaten choices in the Protein Foods Group, with selection tips, are: <br />e Beans and Peas Are Unique Foods.<br />Key Consumer Message:Make half your plate fruits and vegetables<br />
  43. 43. FOOD GUIDE <br />PYRAMID<br />2005<br />
  44. 44. The Food Guide Pyramid, which was released by the USDA in 1992, was replaced on April 19, 2005, by MyPyramid<br />MY PYRAMID 1992<br />New dietary guidelines in the United States are confirming what a Seventh-day Adventist health pioneer demonstrated to the scientific community 50 years ago -- a vegetarian diet adequately meets a person's nutritional needs.<br />Dr. MervynHardinge, along with his Harvard colleague Dr. Frederick Stare, researched the benefits of vegetarianism when the diet was rare. While more people choose a vegetarian lifestyle today, the notion that meat is necessary for health often prevails.<br />
  45. 45. However, The United States Department of Agriculture's MyPlate nutritional guide, introduced last year, is open to a vegetarian interpretation, unlike the decades-old food pyramid it replaced.<br />"The changes to this educational instrument make it much more amenable to a vegetarian audience than the previous [food pyramid] and suggest that the Seventh-day Adventist call to a vegetarian lifestyle may be getting through," said Joan Sabaté, chair of the department of Nutrition at Adventist-run Loma Linda University School of Public Health.<br />Whereas the former food guide pyramid specifically listed meat as integral to a healthy diet, MyPlate instead encourages consuming adequate amounts of protein. While protein sources are generally thought of as animal products, this change does leave the door open to a vegetarian interpretation: legumes, including soy products, and nuts are excellent sources of protein, Sabaté said.<br />
  46. 46. The MyPlate guide emphasizes that vegetables and grains should make up the greatest part of the diet, followed by generous amounts of fruit and protein. Dairy is given the least consideration.<br />"The plate is a more appropriate model for an eating guideline tool," Sabaté said.<br />"School-age children -- those who are most exposed to the USDA nutrition icon -- will easily be able to grasp the importance of fruits and vegetables from the new image," he added. "When we sit down to eat we can now simply look at our own plate and evaluate if it is half filled with fruits and vegetables, as recommended by the new tool.“<br />Sabaté was the principal architect of Loma Linda University's Vegetarian Food Pyramid, an eating guideline for vegetarians introduced in 1997. He now plans to revise the pyramid into the friendlier format of a plate, which makes visualizing portion sizes much easier.<br />"While we applaud the USDA's new icon and appreciate that it is more inclusive of a fast-growing vegetarian population, it is not amenable for strict vegans," he said.<br />
  47. 47. Notice the Scriptures record by the diet given by God to man in the Eden home.<br />“And God said, Behold, I have given you every herb bearing seed, which is upon the face of the earth, and every tree, in which is the fruit of a tree yielding seed; to you it shall be for meat.(Genesis 3:29)<br /> <br />“Grains, fruits, nuts, vegetable constitute the diet chosen for us by our creator. These food, prepared in a simple and natural a manner as possible, are the most helpful and nourishing...they impart strength, power of endurance, and a vigor of intellect, that are not afforded by more complex and stimulating diet”. MH 296<br />Notice that the herbs and fruits were included in this original diet. <br />So why should one follow the original diet given by our life giver? <br />Because the reliance on fruits, vegetables, nuts and grain we would immediately reduce cholesterol problems since all these food are free of cholesterol, reduce arterial destruction, adding fiber to out diet and help normalize weight.<br />What is the Original diet that God provided for Adam and Eve?<br />
  48. 48. Let us go back to the Original diet given by our Life Giver<br />Notice the Scriptures record about the diet given by God to man in the Eden home.<br />“And God said, Behold, I have given you every herb bearing seed, which is upon the face of the earth, and every tree, in which is the fruit of a tree yielding seed; to you it shall be for meat.(Genesis 3:29)<br />“Grains, fruits, nuts, vegetable constitute the diet chosen for us by our creator. These food, prepared in a simple and natural a manner as possible, are the most helpful and nourishing...they impart strength, a power of endurance, and a vigor of intellect, that are not afforded by more complex and stimulating diet”. MH 296<br /> <br />Notice that the herbs and fruits were included in this original diet. <br />You are to take every kind of food that is to be eaten and store it away as food for you and them. Genesis 6:21<br />Again and again we are being shown that God is master planner for our diet<br />Counsel on diet and food-page 380<br />God saw all that he had made, and it was very good. Genesis 1:31<br />Living Food Imparts Life’s Best<br />When you eat the living food it is the seed that you swallow. When Adam and Eve ate the living food, their digestion was perfect. <br /> <br />
  49. 49. After man sinned what dietary changes were made?<br /> <br />Genesis 3-18-19<br />It will produce thorns and thistles for you, and you will eat the plants of the field.<br /> <br />Sin brought about change. Plant life would disseminate.<br />After sin cooked food was introduced. <br /> <br />So why should one follow the original diet given by our life giver? <br /> <br />Beloved, I wish above all things that thou mayest prosper and be in health, even as thy soul prospereth."  3 John 2<br />Eating right is one of the basic principles of good health. Your nutrition can also be improved by exploring alternative healthy lifestyle options such as vegetarianism.<br /> <br />THE FULL PLATE DIET, is based on the reliance is on fruits, vegetables, nuts and grains we would immediately -<br />Reduce cholesterol problems since all these food are free of cholesterol, <br />Reduce arterial destruction, <br />Help normalize weight.<br />Prevents disease that involves Gastrointestinal system<br />Help people recover from major depression and anxiety<br />It can improve the clarity of thought and academic test scores.<br /> <br />
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  89. 89. The 10 Best Foods You Aren't Eating<br />Want to do your body a world of good? It's as easy as expanding your grocery list <br />You've probably never thought about eating a weed. It's a shame, really, since a succulent weed named Purslane is not only delicious but also among the world's healthiest foods. (Search: What is purslane weed?)<br />
  90. 90. Of course, there are many superfoodsthat never see the inside of a shopping cart. Some you've never heard of, and others you've simply forgotten about. That's why we've rounded up the best of the bunch. Make a place for them on your table and you'll instantly upgrade your health.<br />BEETS<br />These grungy-looking roots are naturally sweeter than any other vegetable, which means they pack tons of flavor underneath their rugged exterior. Why they're healthy: Think of beets as red spinach. Just like Popeye's powerfood, this crimson vegetable is one of the best sources of both folate and betaine. These two nutrients work together to lower your blood levels of homocysteine, an inflammatory compound that can damage your arteries and increase your risk of heart disease<br />
  91. 91. CABBAGE<br />Absent from most American kitchens, this cruciferous vegetable is a major player in European and Asian diets. <br />Why it's healthy:One cup of chopped cabbage has just 22 calories, and it's loaded with valuable nutrients. At the top of the list is sulforaphane, a chemical that increases your body's production of enzymes that disarm cell-damaging free radicals and reduce your risk of cancer. In fact, Stanford University scientists determined that sulforaphane boosts your levels of these cancer-fighting enzymes higher than any other plant chemical.<br />
  92. 92. Guava<br />Guava is an obscure tropical fruit that's subtly acidic, with sweetness that intensifies as you eat your way to the center. <br />Why it's healthy: Guava has a higher concentration of lycopene—an antioxidant that fights prostate cancer—than any other plant food, including tomatoes and watermelon. <br />In addition, 1 cup of the stuff provides: 688 milligrams (mg) of potassium, which is 63 percent more than you'll find in a medium banana. And guava may be the ultimate high-fiber food: There's almost 9 grams (g) of fiber in every cup<br />
  93. 93. SWISS CHARD<br />Hidden in the leafy-greens cooler of your market, you'll find this slightly bitter, salty vegetable, which is actually native to the Mediterranean. Why it's healthy: A half cup of cooked Swiss chard provides a huge amount of both lutein and zeaxanthin, supplying 10 mg each. These plant chemicals, known as carotenoids, protect your retinas from the damage of aging, according to Harvard researchers. That's because both nutrients, which are actually pigments, appear to accumulate in your retinas, where they absorb the type of shortwave light rays that can damage your eyes. So the more lutein and zeaxanthin you eat, the better your internal eye protection will be.<br />
  94. 94. CINNAMON<br />This old-world spice usually reaches most men's stomachs only when it's mixed with sugar and stuck to a roll. Why it's healthy:Cinnamon helps control your blood sugar, which influences your risk of heart disease. In fact, USDA researchers found that people with type-2 diabetes who consumed 1 g of cinnamon a day for 6 weeks (about 1/4 teaspoon each day) significantly reduced not only their blood sugar but also their triglycerides and LDL (bad) cholesterol. Credit the spice's active ingredients, methylhydroxychalcone polymers, which increase your cells' ability to metabolize sugar by up to 20 times.<br />
  95. 95. PURSLANE<br />Although the FDA classifies purslane as a broad-leaved weed, it's a popular vegetable and herb in many other countries, including China, Mexico, and Greece. Why it's healthy:Purslane has the highest amount of heart-healthy omega-3 fats of any edible plant, according to researchers at the University of Texas at San Antonio. The scientists also report that this herb has 10 to 20 times more melatonin—an antioxidant that may inhibit cancer growth—than any other fruit or vegetable tested. <br />
  96. 96. GOJI BERRIES<br />Goji Berries<br />These raisin-size fruits are chewy and taste like a cross between a cranberry and a cherry. More important, these potent berries have been used as a medicinal food in Tibet for over 1,700 years. Why they're healthy:Goji berries have one of the highest ORAC ratings—a method of gauging antioxidant power—of any fruit, according to Tufts University researchers. And although modern scientists began to study this ancient berry only recently, they've found that the sugars that make goji berries sweet reduce insulin resistance—a risk factor of diabetes—in rats.<br />
  97. 97. DRIED PLUMS<br />Dried Plums<br />You may know these better by the moniker "prunes," which are indelibly linked with nursing homes and bathroom habits. And that explains why, in an effort to revive this delicious fruit's image, producers now market them under another name.Why they're healthy: Prunes contain high amounts of neochlorogenic and chlorogenic acids, antioxidants that are particularly effective at combating the "superoxide anion radical." This nasty free radical causes structural damage to your cells, and such damage is thought to be one of the primary causes of cancer. <br />
  98. 98. PUMPKIN SEED<br />Pumpkin Seeds<br />These jack-o'-lantern waste products are the most nutritious part of the pumpkin.Why they're healthy: Downing Pumpkin Seeds is the easiest way to consume more magnesium. That's important because French researchers recently determined that men with the highest levels of magnesium in their blood have a 40 percent lower risk of early death than those with the lowest levels. And on average, men consume 353 mg of the mineral daily, well under the 420 mg minimum recommended by the USDA. <br />
  99. 99. POMEGRANATE JUICE<br />A popular drink for decades in the Middle East, pomegranate juice has become widely available only recently in the United States.Why it's healthy: Israeli scientists discovered that men who downed just 2 ounces of pomegranate juice daily for a year decreased their systolic (top number) blood pressure by 21 percent and significantly improved blood flow to their hearts. What's more, 4 ounces provides 50 percent of your daily vitamin C needs.<br />
  100. 100. This year The North American Division has set the following 4 annual goals for Adventists InStep for Life:<br />Increase physical activity by:<br /><ul><li>Accumulating 1 million physical activity miles through walking and other physical activities
  101. 101. 60% of Adventist students achieving the Presidential Active Lifestyle Award (United States only) or NAD Active Lifestyle Award.</li></ul>​​Focus on nutrition and increased fruit and vegetable servings by:<br /><ul><li>Launching 100 summer feeding sites (at least one church and one school site per conference)
  102. 102. Starting 100 vegetable gardens or farmer’s markets (at least one church and one school garden or market per conference)</li></ul>In conclusion-<br />Psalms 90:10<br />The length of our days is seventy years---or eighty, if we have the strength.<br />

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