The Problem: Not enough fruits & veggies

Research shows how you eat can affect long term health – no surprise there. It can make a difference not just in the way you feel every day but can help prevent your DNA from getting worn out! Evidence from epidemiological studies and laboratory studies indicates that dietary factors are important in the causation of cancer at many sites. Extensive studies have concluded that diets high in fat, low in fiber and/or low in fruits and vegetables are associated with an increase incidence of mortality from various cancers.

Diets with a higher intake of plant foods, especially yellow and green vegetables and citrus fruits is associated with reduced risk of several cancers, notably cancer of the stomach, pancreas, colon, rectum, bladder, endometrial, cervix and ovary. So how is America doing on eating foods to prevent cancer? And what can we do differently to improve our diets.

• Fewer than 1 in 10 Americans meet fruit or vegetable intake recommendations.
• One quarter of all vegetables consumed by children and adolescents are French fries.
• Kid’s intakes of all fruits and of dark green and/or deep yellow vegetables are very low compared with recommendations.
• Fewer than 10% of 1- to 2- year-olds consume a dark green vegetable a day ‘green foods are important for eye health and often contain folate acid which is good for your heart.
• Only one in five children eats five or more servings of fruits and vegetables per day.
• 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.

How to fix it!

Creating a colorful fruit smoothie or having your child find a new dark green or deep yellow fruit or vegetable they haven’t tied yet are 2 ways to have new food adventures. Find fun ways to expose children to a variety of fruits and vegetables at an early age. Try our vegetable logic puzzle with your school aged child. See fun eating tips below:

• In our house, broccoli is called dinosaur trees and tomato sauce used as dip becomes swamp sauce.
• Cauliflower’s name ranges from snow clouds to Santa puffs.
• Our spaghetti often comes from spaghetti squash, a deep yellow food packed with nutrients which kids love because it’s can be play with just like spaghetti.
• Yellow peppers also make a great snack and in the summer are fairly easy to grow in a wooden whiskey barrel, a deep pot or in the ground. Grow, eat and enjoy!

Halas-Liang, MA, RD, CDE, CNSD is the Program Coordinator for the Online Certificate in Nutrition for Optimal Health, Wellness, and Sports. This program is offered in partnership with Colleges/Universities throughout the nation and can be taken anywhere. To learn more, go to http://www.efslibrary.net . She is also founder of http://www.superkidsnutrition.com , where she is "saving the world, one healthy food at a time (TM)."

There is no doubt that protein plays an important role in building muscle mass. In fact, without enough protein in your daily diet, building muscle will be impossible.

Any growth promoting process that occurs in your body requires protein. It is the single most abundant substance in the body, next to water.

It is in every organ in your body. It is essential for blood, hormone, and enzyme production, as well as optimal immune system function.

Protein is required for optimal muscle tissue growth and repair. The more muscle you have, the more protein you require. Resistance training places a huge demand for protein by the body.

If you do not supply your body with enough protein, it will take it from your muscles, which is called catabolism (muscle breakdown). If you go any length of time without eating, your body will attack muscle tissue for its protein requirements.

Your body literally starts to "break itself down" It is a must to supply your body with adequate protein every three to four hours. This ensures your body of maintaining adequate levels.

Protein can be obtained from whole food and from protein supplements. Try to get your protein from whole food sources first.

However, eating whole food sources high in protein every three to four hours can be difficult. This is where the protein supplements like whey protein shakes or meal replacements come in handy.

As far as whole food sources, get your protein from lean sources like chicken, turkey, fish, lean red meats, eggs, milk, soy products, and legumes.

As far as protein supplements, the most effective protein source with the highest biological value (it is utilized most effectively by the body) is whey protein. When purchasing a protein product, stick with a quality company and use a quality whey protein shake or whey and milk-derived meal replacement powder. These will help ensure your body gets its protein requirements.

If you want to speed up fat loss and muscle gains, try replacing one or two of your whole food meals with a protein shake. It’s a quick and easy way to cut out calories while increasing your protein intake.

If you’re serious about building muscle, you need to make sure you’re getting enough protein in your daily diet.

Learn, step by step, how to build muscle mass, lose body fat, and get an amazing physique. Check out trainer Shawn Lebrun’s workout and nutrition program: Get Huge And Shredded