A recent study from the University College of London, shows significantly that eating 7 or more servings of vegetables and fruit each day reduces your risk of dying of disease by 42%. This is great news for those who love your veggies, salads and fruit bowls. Seven servings, usually consisting of 1/2 cup of each, can be daunting for someone who considers popcorn at the movies meeting their daily requirement. But if you want to stay healthy and live a long life, then we need to look for some creative ways to get all those vegetables and fruits in.
“This is the first study to link fruit and vegetable consumption with all-cause, cancer and heart disease deaths in a nationally-representative population, the first to quantify health benefits per-portion, and the first to identify the types of fruit and vegetable with the most benefit.
Researchers used the Health Survey for England to study the eating habits of 65,226 people representative of the English population between 2001 and 2013, and found that the more fruit and vegetables they ate, the less likely they were to die at any age. Eating seven or more portions reduces the specific risks of death by cancer and heart disease by 25% and 31% respectively. The research also showed that vegetables have significantly higher health benefits than fruit.
Compared to eating less than one portion of fruit and vegetables, the risk of death by any cause is reduced by 14% by eating one to three portions, 29% for three to five portions, 36% for five to seven portions and 42% for seven or more.
The study, published in the Journal of Epidemiology & Community Health, found that fresh vegetables had the strongest protective effect…”
So how can we do this without growing a cottony tail, long front teeth and hopping around? I’ll share what I’ve been doing to get all mine in, and how you can approach it from several different angles.
1. Drink a Veggie / Fruit drink first thing in the morning. You can have this in a smoothie, adding a little veggie protein powder, toss in a few new almonds or walnuts, and a mix of veggies and fruits.
2. Drink a Veggie / Fruit Elixir – Lifeoxylin Elixir has equivalent to 5 servings / day in a 1 ounce serving:
Serving Size: 2 Tablespoons (1.0 fl oz.)
Servings Per Container: 30
Amount Per Serving:
Total Carbohydrate 6 g (Daily Value 2%)
Sugars 5 g
Proprietary blend: 27 g
INGREDIENTS: Concord grape extract, Yellow carrot juice from concentrate, Pear juice from concentrate, Apple juice from concentrate, Organic pineapple juice from concentrate, Rhubarb powder, aloe vera gel, Goji juice, Organic purple carrot juice from concentrate, Mango juice from concentrate, Natural flavor, Maltodextrin, Silicon dioxide, CoQ-10, Quebracho extract, Polypodium extract, Resveratrol, Organic broccoli juice from concentrate, Organic beet juice from concentrate, Organic spinach juice from concentrate, Organic Raspberry juice from concentrate, Organic cranberry juice from concentrate, Olive leaf extract, ATP, Blueberry extract, Cranberry extract, Noni extract, Acai extract, Mangosteen extract, Pomegranate extract, Grape seed extract, Blackberry extract, Strawberry extract, Escobillo (Barbados cherry), Purple grape extract, Quercetin, Wild blueberry, Wild bilberry, Tart cherry, Prune, Raspberry seed, Strawberry.
3. Layered Salads – bottom layer is your protein (I like grilled chicken or tri tip), with salad dressing (I like Olive Oil and Balsamic Vinegar). Next layer is the veggie layer – shredded carrots, peas, celery, mushrooms, olives, garbanzo beans, kidney beans, black beans, cucumber, sauteed broccoli and cauliflower, beets, and anything else that looks colorful and fresh at the Whole Foods Salad Bar (I fill up a large container with “salad fixins” twice a week to pull from when I make my salad to bring to work with me each day). Last layer is lettuce, whichever is your favorite. I happen to be an iceberg lettuce lover, so I chop a head every couple days, storing it in a plastic bag in the refrigerator to take from each day. When it’s time to eat, just shake it or mix it up so the dressing is spread throughout and it is delicious, crispy and you can have 4 or 5 servings right there!
4. Layered Fruit and Cottage Cheese – I take a tall plastic container and layer my fruit, bottom layer often is cantalope, then a 1/2 cup of organic cottage cheese, next layer berries (strawberries, blueberries, raspberries) followed by another 1/2 cup of organic cottage cheese and a sprinkling of nuts. There is my breakfast on the top, and mid afternoon snack on the bottom.
5. Protein Shake – I like the Vega brand of vegetable protein shake, with the probiotics and other great ingredients. I add 1/2 cup blueberries and some almond milk with it, blend it up and drink for my evening snack.
Now see how easy it is to get your veggies, fruits and long healthy life!
To purchase Lifeoxylin Elixir, <– Click here and order a single 30 ounce / serving bottle, or more, and you can save 20% by auto-shipping each month like I do!