Intro

 It is recommended that all Americans eat between five and nine servings of fruits and vegetables each and every day.  For one thing, the shelves of the grocery stores are fairly bursting with fresh fruits and vegetables but very little variety. Have you tried a farmers market or home grower? In addition, vegetables and fruits are some of the least expensive, most nutrient rich, foods in the supermarket.  With all these fruits and vegetables to choose from, it is very easy to make these nutritious, delicious foods part of your daily meals and snacks.

When shopping for fruits and vegetables, it is important to choose a variety of different colors.  This is for more than purely artistic reasons.  Different color fruits and vegetables have different types of nutrients, and choosing a variety of colors will help ensure you get all the vitamins and minerals you need each and every day.

Finding new recipes is another great way to ensure you get those five to nine servings of fruits and vegetables every day.  Everyone likes to try out new recipes, and these new recipes may just provide the impetus you need to eat all those fruits and veggies.

New recipes can also provide you the important opportunity to try out some fruits and vegetables you have never tried before.  For instance, everyone has eaten oranges, but have you tried kiwi fruit or mangoes?  How about spinach or kale?  Trying new things is a great way to find new favorites while getting the best nutrition available. Amazing benefits of many common herbs, flowers,fruits and vegetables, how about Sunflower tea?

Many people mistakenly think that they do not need to eat five to nine servings of fruits and vegetables every day if they just take a vitamin supplement.  Actually, nothing could be further from the truth.  That is because fruits and vegetables contain far more than the micronutrients identified by science and synthesized in vitamin pills.  While these micronutrients, such as vitamin C, vitamin A and vitamin E are important to good health, so too are the hundreds of other elements that are contained in healthy foods like fruits and vegetables.  These elements are not available in any pill, they must be ingested through a healthy, balanced diet that contains plenty of fruits and vegetables.

In addition, fruits and vegetables are much less costly than vitamin pills.  Fruits and vegetables are very inexpensive, especially when purchased in season and grown locally.  In the long run, getting the nutrition you need from the food you eat is much less expensive, and much better for you, than popping those vitamin pills every day.

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Cozy Log Cabin CheeseCake

Cozy Log Cabin CheeseCake

Cozy Log Cabin Cheesecake, you will love this recipe! 

Ingredients

2 (8 oz. pks) fat-free cream cheese

1 (4 oz. pk) sugar-free vanilla pudding mix

2/3 C. non-fat, dry, milk powder

1 C. sugar-free maple syrup

1 C. lite whipped topping

1 (6 oz.) graham cracker pie crust

1 tsp. coconut extract

2 T flaked coconut

2 T chopped peacans

Directions

Bring cream cheese and whipped topping to room temperature. In a large bowl, add pudding mix, milk powder, maple syrup. Mix well. Add and blend 1/4 cup whipped topping. Spread evenly in pie crust and refrigerate.

In a small bowl, combine remaining whipped topping and coconut extract. Mix well and spread on top of cream cheese filling.

Sprinkle top with coconut flakes and pecans. Refrigerate over night or at least 3 hours.

You can decorate with cherries, blueberries or any favorites.

All Chefs Experience Back Pain What You Can Do

25 Natural Ways To Relieve Back Pain Today

25 Natural Ways To Relieve Back Pain Today

There are many more than 25 natural ways to relieve back pain, however this will be a good starting point. The 25 natural ways to relieve back pain can be broken down in to several categories. The first is stretching then strengthening and then by drinking and eating. The third area when looking at the 25 natural ways to relieve back pain is to use good posture when sitting and standing.

The first group of the 25 natural ways to relieve back pain will involve stretching. To do this you will need to hold each position for 5-8 seconds and do not bounce or make any swift movements. Do not move beyond the pain. If you feel pain, you need to stop.

Stretching Moves:

1. Lie face down on an exercise ball and move your shoulders forward slightly.
2. After sitting for some time, stand and place your hands upon your lower back, then push your shoulders back and hips forward.
3. Lay on the ground facing up. Pull one knee up towards your chest and then pull your other leg up to your chest.
4. While holding the above position, twist the bottom half of your torso to your left and point your knees to the 10 o'clock position, then point them to your right at the 2 o'clock position. Remember to hold each position for 5-8 seconds.
5. While lying on the ground face up, bend your legs at the knees and place your feet flat on the ground. Slowly push up your hip area until you form a bridge. The second group of 25 natural ways to relieve back pain includes back strengthening.
6. Do Hindu style squats. This will strengthen your lower back so that you are able to deal with every day rigor.
7. Do sit ups. Sit ups strengthen your abs but also takes the pressure off of your back muscles.
8. The Superman position. Lay face down and lift your upper torso and legs so that your body forms a bowl and hold the position for a few seconds.
9. The Reverse Fly. Lean over at about 90 degrees, use a 5- 10 pound weight in each hand, then raise both arms straight out.
10. Opposite arm and leg raise.Get on all fours, extend one of your arms completely and then raise the opposite leg and then switch to the other arm and leg.

Eating And Drinking To Rellieve Back Pain:

11. Drink lots of water.
12. Avoid too much sugar and carbonated drinks.
13. Eat vitamin B-12 rich foods.
14. Increase your calcium levels.
15. Eat foods that are rich in magnesium.

Good Posture While Satanding or Sitting:

16. If you sit for a long time use some type of lumbar support for your lower back.
17. If you are sitting or standing sit with your back pushed toward your tummy and your shoulders pushed back.
18. When standing or sitting prop a foot on a step stool.
19. If you have to stand for a long period keep your chest elevated,shoulders pushed back and your body straight to the ground.
20. If you have to sit at a desk for a long time, raise your computer monitor to a higher setting so you do not have to look down. Be sure to keep your head level. The fifth and final group of 25 natural ways to relieve back pain involves moving.
21. If you sit for long periods, lean to the right and left. Make sure to keep adjusting yourself.
22. Walk more. Walking strengthens your back muscles.
23. Bend down to touch your toes.
24. Be sure to move your head around.
25. Give yourself a giant hug.

The 25 natural ways to relieve back pain that I mentioned are only a few suggestions, there are so much more that will help with back pain.