Sample the spectrum of fruits and vegetables

Scientists are regularly reporting new health benefits associated with fruits and vegetables. Eating more fruits and vegetables is a worthwhile goal. Eating a variety of different colors of fruits and vegetables every day is a new way of thinking about meeting the goal.

Eat more fruits
and vegetables every day!

People who eat more generous amounts of fruits and vegetables as part of a healthy diet are likely to have reduced risk of chronic diseases, including strokes, type 2 diabetes, some types of cancer, and perhaps heart disease and high blood pressure.

Healthy reasons to eat a rainbow of colorful fruits and vegetables.

Red fruits and vegetables are colored by natural plant pigments called “lycopene” or “anthocyanins.” Lycopene in tomatoes, watermelon and pink grapefruit, for example, may help reduce risk of several types of cancer, especially prostate cancer. Lycopene in foods containing cooked tomatoes, such as spaghetti sauce, and a small amount of fat are absorbed better than lycopene from raw tomatoes.

Anthocyanins in strawberries, raspberries, red grapes and other fruits and vegetables act as powerful antioxidants that protect cells from damage. Antioxidants are linked with keeping our hearts healthy, too.

These are some examples of the red group:

Orange/yellow fruits and vegetables are usually colored by natural plant pigments called “carotenoids.” Beta-carotene in sweet potatoes, pumpkins and carrots is converted to vitamin A, which helps maintain healthy mucous membranes and healthy eyes. Scientists have also reported that carotenoid-rich foods can help reduce risk of cancer, heart disease and can improve immune system function.

One study found that people who ate a diet high in carotenoid-rich vegetables were 43 percent less likely to develop age-related macular degeneration, an eye disorder common among the elderly, which can lead to blindness.

Carotenoids also may be good for your heart. One study found that men with high cholesterol who ate plenty of vegetables high in carotenoids had a 36 percent lower chance of heart attack and death than their counterparts who shunned vegetables.

Citrus fruits like oranges are not a good source of vitamin A. They are an excellent source of vitamin C and folate, a B vitamin that helps reduce risk of birth defects.

Some examples of the orange/yellow group include:

  • Yellow apples
  • Apricots
  • Butternut squash
  • Cantaloupe
  • Carrots
  • Grapefruit
  • Lemons
  • Mangoes
  • Nectarines
  • Oranges
  • Papayas
  • Peaches
  • Pears
  • Yellow peppers
  • Persimmons
  • Pineapple
  • Pumpkin
  • Rutabagas
  • Yellow summer or winter squash
  • Sweet corn
  • Sweet potatoes
  • Tangerines
  • Yellow tomatoes
  • Yellow watermelon

Green fruits and vegetables are colored by natural plant pigment called “chlorophyll.” Some members of the green group, including spinach and other dark leafy greens, green peppers, peas, cucumber and celery, contain luteinLutein works with another chemical, zeaxanthin, found in corn, red peppers, oranges, grapes and egg yolks to help keep eyes healthy. Together, these chemicals may help reduce risk of cataracts and age-related macular degeneration, which can lead to blindness if untreated.

The “indoles” in broccoli, cauliflower, cabbage and other cruciferous vegetables may help protect against some types of cancer. Leafy greens such as spinach and broccoli are excellent sources of folate, a B vitamin that helps reduce risk of birth defects.

Some examples of the green group include:

  • Green apples
  • Artichokes
  • Asparagus
  • Avocados
  • Green beans
  • Broccoli
  • Brussels sprouts
  • Green cabbage
  • Cucumbers
  • Green grapes
  • Honeydew melon
  • Kiwi
  • Lettuce
  • Limes
  • Green onions
  • Peas
  • Green pepper
  • Spinach
  • Zucchini

Blue/purple fruits and vegetables are colored by natural plant pigments called “anthocyanins.” Anthocyanins in blueberries, grapes and raisins act as powerful antioxidants that protect cells from damage. They may help reduce risk of cancer, stroke and heart disease. Other studies have shown that eating more blueberries is linked with improved memory function and healthy aging.

These are some examples of the blue/purple group:

  • Blackberries
  • Blueberries
  • Eggplant
  • Figs
  • Juneberries
  • Plums
  • Prunes
  • Purple grapes
  • Raisins

White fruits and vegetables are colored by pigments called “anthoxanthins.” They may contain health-promoting chemicals such as allicin, which may help lower cholesterol and blood pressure and may help reduce risk of stomach cancer and heart disease. Some members of the white group, such as bananas and potatoes, are good sources of the mineral potassium, too.

Some examples of the white group include:

  • Bananas
  • Cauliflower
  • Garlic
  • Ginger
  • Jicama
  • Mushrooms
  • Onions
  • Parsnips
  • Potatoes
  • Turnips

What’s a serving size anyway?

Recommendations for fruits and
vegetables are now in cups. One cup equals:
1 small apple
1 large banana
2 cups of raw greens
12 baby carrots
1 large orange
1 large bell pepper
1 medium grapefruit
1 large sweet potato

Tips to increase fruits and vegetables in your diet

Eat a variety of food groups from all the food groups every day. Check the strategies you will try:

  • Keep cleaned fruits and vegetables in the refrigerator — ready to eat.
  • Have vegetables with low-fat dip for a snack.
  • Try commercial prepackaged salads and stir-fry mixes to save prep time.
  • Add vegetables to casseroles, stews and soups.
  • Drink 100% fruit juice instead of fruit-flavored drinks or soda pop.
  • Have fruit for dessert.
  • Keep a bowl of apples, bananas and/or oranges on the table.
  • Choose a side salad made with a variety of leafy greens.
  • Bake with raisin, date or prune puree to reduce fat and increase fiber.
  • Add lettuce, onions, peppers and/or tomatoes to sandwiches.
  • Order veggie toppings on your pizza.
  • Enjoy fruit smoothies for breakfast or snacks.
  • Pack fresh or dried fruits for quick snacks.

Preserve some nutrients

To preserve nutrients when preparing fruits and vegetables, consider these tips:

  • Limit peeling to preserve fiber content.
  • Steam, broil, microwave or cook in small amount of water.
  • Avoid boiling. Prolonged exposure to water and heat can break down chemicals unstable to high temperatures.
  • Serve foods promptly. The longer they stand, the more nutrients are lost.

Produce safety

Improperly handled fruits and vegetables can become contaminated with Salmonella and E. coli, potentially leading to foodborne illnesses. Fresh fruits and vegetables should be washed well with plenty of running water to be safe. Cross contamination must also be avoided. Follow these tips to keep produce safe from store to home:

  • Examine fresh fruits and vegetables for signs of freshness before purchase.
  • Pack fresh produce away from meats in the grocery cart and in separate bags.
  • Wash hands with warm water and soap for 20 seconds before preparing fruits and vegetables.
  • Rinse all fresh produce with running water, using a brush if necessary. Do not use soap.
  • Remove outer leaves of lettuce and cabbage.
  • Use separate cutting boards for cutting up fresh produce and for meat.
  • Clean cutting boards with soap and water. Sanitize with a solution of 1 tsp. bleach per 1 quart water.
  • Serve cut-up fresh produce in containers over ice.
  • Store cut-up fruits at or below 40 degrees.

“Choose a Rainbow of different colored Fruits and Vegetables each day and include them in Every Meal. Eat at least 3-4 Servings of Vegetables each day as well as 3-4 Servings of Fruit each day. A Serving is what Fits into the Palm of your Hand.”

Vibration Levels of Food Groups: You are What you Eat

I used to think that there were only three food groups: carbohydrates, fats, and proteins. But I was wrong. Another classification of food is vibrational frequency – a measurement of the electrical energy that is present in all natural living things. Food can help or hinder our health, depending on its vibrational frequency. Food can also assist the body in moving energy effectively and efficiently – provided we eat the right types of foods.

Like food, we also have vibrational frequencies. Our frequencies, however, can be positively or adversely affected by a number of factors, including our nutrition and the vibrational frequencies of the foods we consume.

The Vibration of Food

All foods in their natural state have vibrational frequency, a measurement of energy related to bioelectricity (and indirectly related to prana, or vital energy). The vibrational frequency of foods is typically measured in hertz (one hertz is one cycle per second of energy flow that is constant between two points). The table below illustrates the vibration levels of canned and processed foods and certain unprocessed foods.

Vibration Levels of Food Groups

Food Vibration Levels in Hertz (Hz)
Canned foods 0 Hz
Processed foods 0 Hz
Genetically modified (GM) foods 0 Hz
Fresh produce Up to 15 Hz
Fresh herbs 12-27 Hz
Dried herbs 2-27 Hz

By consuming foods devoid of vibrational frequency (i.e., processed and GM foods), we are indirectly polluting our body; we are filling ourselves with substances that are not beneficial to our health and well-being.

I call this unconscious eating. In other words, eating simply to satisfy our hunger, and tantalize our taste buds, but not paying attention to how the foods we are eating will benefit our physical system. Unconscious eating is the primary cause of the toxic state of our assimilative, digestive, and hormonal systems.

It is in our nature to eat wholesome, natural (organic), nutrient-rich, high-vibrational foods to maintain a healthy and vibrant physical system. Furthermore, the vibrational frequency of these foods resonates with our tissues, cells, and organs in a natural, harmonic manner. This resonance stimulates our own frequencies and begins to restore coherence in our bioelectric fields to promote and maintain wellness.

High Vibration Food-Buying Tips

If you want to be assured of obtaining food that has a high vibrational frequency, then, as much as possible, buy food that has been grown organically, locally, and in season.

Why Buy Certified Organic?

  • Certified organic foods are chemical-free. They are grown without insecticides, herbicides, fumigants, or fungicides. Many of the chemicals used in non-organic farming are known carcinogens.
  • Organic foods contain up to ten times the mineral content of non-organic produce.
  • Organic standards prohibit the use of municipal solid waste or sewage sludge as compost ingredients.

Why Buy Local?

  • Local foods have the most nutrients. Most foods shipped long distances and from other countries are often picked before they ripen, thereby bypassing the full development of the food, and premature picking means fewer nutrients.
  • Buying locally helps your local economy by keeping dollars circulating in your community.
  • You help protect the environment. Because local food does not have to travel far, carbon dioxide emissions are reduced and fewer packing materials are used.
  • You support family farms and farmland preservation.

Why Buy in Season?

  • Eating in season keeps us in alignment with Mother Nature.
  • Seasonal food is fresher, tastier, and more nutritious than out-of-season food.
  • Out-of-season food may be force grown in artificial conditions, which may affect the food’s nutritional composition and flavour (compare the taste of a tomato bought in December with one bought in August).
  • The seeds of seasonal foods germinate in the soil at the right time, so the plants are naturally stronger and more resistant to disease and produce better-quality fruit and vegetables.

The Crown Chakra

Sahasrara, or Crown Chakra, I’ve always believed that if your six other chakras are not balanced, opening your seventh chakra would prove very difficult. The Crown Chakra is the one dedicated to unbridled, unchecked, and pure consciousness. It is at the center of our entire nervous system through the hypothalamus. By releasing the physical, it is the birth of our consciousness and inner wisdom, and the death of our attachment to ego and the body. As the universe flows down through the Crown Chakra, it enhances and enables six lower chakras. The one cannot live without the other six but the six are fed by the one.

Opening our Crown Chakra means tapping into the universal source of truth. It connects us and allows to communicate with our higher self, who knows no ego but only truth and compassion. Our Crown Chakra allows us to know reach the timeless and the spaceless far beyond the realm of the physical. I can’t say there is a “goal” to having an open Crown Chakra, but when it is fully aligned, we can find true bliss. I believe that I have been able to tap into this life force during some occasions of my life. That level of deep consciousness is as frightening as it is thrilling. It’s everything and nothing. It’s beauty.

A closed off Crown Chakra is the most serious of all blockages. It is usually physically expressed by depression, MS, and some other pretty dramatic diseases I’m choosing not to focus on. Emotional imbalances are also depression, but also becoming scattered, argumentative, unsocial, emotionally closed off, or simply unable to learn and take in new things. The best way to curb a closed Crown Chakra is any exercise leading to greater higher consciousness or achieving a trance state. This can be achieved in many ways by different people. Some people need to go for a run, others need to meditate, or simply go outside. I know that a number of things work for me, I can listen to music, write,  prepare raw food, or anything that allows me to escape my body and just be.

Feeding Your Crown Chakra

Opening and Clearing the Spiritual Communication Center

  • Air: fasting / detoxing
  • Incense and Smudging Herbs: sage, copal, myrrh, frankincense, and juniper
    Incense and smudging herbs are not to be eaten but are ritually inhaled through the nostrils or can be smoked through a ceremony pipe for purification purposes.

Finally Affirmations for the Crown Chakras

I seek to always accept and share the good in my life.
I am always willing to take the next step in my life.
I am filled with love.
My life is in accordance to divines plan.
 I am guided by my higher power and inner wisdom.
I am open and receptive to all life.
I am safe and all life loves and supports me now.
I go beyond limiting beliefs and accept myself totally.
I am eternally grateful.
I am willing to be responsible for the quality of love and joy I have in my life.
I acknowledge that the source of love is within me.
The more love I give the more there is to receive
Love surrounds me, protects and nourishes me.
I am open to the goodness and abundance of the Universe.
I am willing to go beyond my limitations to express and experience greater joy.
Love makes me free.
I release all of my concerns to Divine.
Love is eternal.
I am.
I follow the guidance of the universe and my intuition.