Top 10 Reasons to Eat MORE Fruits & Vegetables – Fruits & Veggies More Matters

Color & Texture. Fruits and veggies add color, texture … and appeal … to your plate.

Convenience. Fruits and veggies are nutritious in any form – fresh, frozen, canned, dried and 100% juice, so they’re ready when you are!

Fiber. Fruits and veggies provide fiber that helps fill you up and keeps your digestive
system happy.

Low in Calories. Fruits and veggies are naturally low in calories.

May Reduce Disease Risk. Eating plenty of fruits and veggies may help reduce the risk of many diseases, including heart disease, high blood pressure, and some cancers.

Vitamins & Minerals. Fruits and veggies are rich in vitamins and minerals that help you feel healthy and energized.

Variety. Fruits and veggies are available in an almost infinite variety…there’s always
something new to try!

Quick, Natural Snack. Fruits and veggies are nature’s treat and easy to grab for a snack.

Fun to Eat! Some crunch, some squirt, some you peel … some you don’t, and some grow right in your own backyard!

Fruits & Veggies are Nutritious AND Delicious!

Fruit & Vegetable Nutrition Database
How Many Fruits & Vegetables Do You Need?
Guide to Getting MORE Fruits & Vegetables
Fruit & Vegetable Recipe Search

List of Best & Worst Vegetables to Eat

Story at-a-glance –

  • One of the best ways to rapidly improve your health is to consume plenty of fresh, organic vegetables; one of the easiest ways to increase your veggie intake is by juicing
  • It would be helpful to adjust your juice intake according to your nutritional type, which can be determined by taking a free online test on this website
  • Organic vegetables are one of your best choices, but ONLY if they are fresh and not wilted-in that case, you are probably better off with fresh, conventional vegetables (preferably from small local farms)
  • Recognize that all vegetables are not the same, when it comes to chemical load (pesticides, herbicides, etc.); the produce with the highest and lowest chemical loads are listed
  • It is theorized that one of the reasons fresh vegetables are so good for you is they are rich in biophotons, or small particles of light that are stored and used by all biological organisms (including your body); the more biophoton light a food contains, the more nutritious it is when you consume it

By Dr. Mercola

There’s little doubt that one of the best ways to improve your health is to make sure you’re eating plenty of fresh, minimally processed high-quality vegetables, ideally locally-grown and organic, with a majority of them consumed raw (see my recommended list of vegetables below). One simple way to boost your vegetable intake is to juice them.

Juicing organic vegetables is highly recommended to patients in our clinic who are working to restore or improve their health. I am firmly convinced that juicing is one of the key factors to giving you a radiant, energetic life, and truly optimal health. I simply do not know of any other single nutritional intervention that has a more profound influence on health than eating and/or juicing fresh, organic vegetables.

You can review my comprehensive approach to how to juice on my vegetable juicing page. Even better, review my nutrition plan, which can help you take a comprehensive look at your overall health as it relates to food, and may even help you to change the way you think about eating.

Are All Vegetables the Same?

If you were to get all of your vegetables from conventionally farmed sources, this would be better for your health than eating no fresh vegetables at all. However, conventionally farmed vegetables are not your best choice. Organic vegetables are a much better option.


USDA Organic farmers (and many small, local organic farms working without certification) must use different standards when growing vegetables. These standards include never using:

The Environmental Protection Agency (EPA) considers 60 percent of herbicides, 90 percent of fungicides, and 30 percent of insecticides to be carcinogenic, and most are damaging to your nervous system as well. In fact, these powerful and dangerous chemicals have been linked to numerous health problems such as:


Disruption of your endocrine system


Immune system suppression

Male infertility and reduced reproductive function


Parkinson’s disease

This information alone should give you pause when considering whether to buy local, organic vegetables or not. But I encourage you to do further research about organic versus conventional farming conditions. I believe that after researching the facts and statistics, you’ll come to the conclusion that organic vegetables are far more nutritious than conventionally farmed vegetables.

Conventional Fruit and Vegetable Pesticide Loads

Certainly helpful to your decision about which vegetables should be purchased organic and which conventional veggies may be safe, is the measured pesticide loads found on conventionally farmed fruits and vegetables. So if you need to work within a certain budget, use this information to help guide you to the best choices when it comes to lowering your overall pesticide exposure.

Of the 43 different fruit and vegetable categories tested by the Environmental Working Group and included in their Shoppers’ Guide to Pesticides in Produce, the following 12 fruits and vegetables had the highest pesticide load, making them the most important to buy or grow organically:



Sweet bell peppers






Grapes (imported)




In contrast, the following foods were found to have the lowest residual pesticide load, making them the safest bet among conventionally grown vegetables:






Sweet peas (frozen)



Sweet corn (frozen)



The Importance of Fresh Vegetables

Buying your vegetables from a local organic source is the ideal way to ensure that your vegetables are both fresh and high-quality. I strongly advise you to avoid wilted vegetables of any kind, because when vegetables wilt, they lose much of their nutritional value. In fact, wilted organic vegetables may actually be less healthful than fresh conventionally farmed vegetables!

Another reason to buy your organic vegetables from a local source is that fresher vegetables also contain the highest amounts of biophotons.

What are the Biophotons?

Biophotons are the smallest physical units of light, which are stored in and used by all biological organisms – including your body. Dr. Fritz-Albert Popp was the first to suggest that this light inside all biological organisms must originate, at least in part, from the foods you eat. When you eat plant foods, the light waves (photons) are thought assimilate into the cells in your body. The purpose of these biophotons is much more important than many have realized, because they are the transmitters of important nutritional bio-information used in many complex vital processes in your body.

Every living organism emits biophotons, or low-level luminescence (light with a wavelength between 200 and 800 nanometers). It is thought that the higher the level of light energy a cell emits, the greater the vitality and potential for the transfer of light energy to your body. In other words, the more light a food is able to store, the more nutritious it is when you consume it. Fresh, organic vegetables are naturally rich in this biophoton light energy.

Illness Can Occur When Biophoton Emissions are Out of Sync

Research by Dr. Popp also showed that the light emissions of healthy people follow a set of biological rhythms by day and night, and also by week and month. However, in his studies, the light emissions from cancer patients had no such rhythms and appeared scrambled, which suggests that their cells were no longer communicating properly. Likewise, according to Dr. Popp’s research, multiple sclerosis patients were taking in too much light, leading to what he considered confusion on a cellular level.

Even stress can influence your biophoton emissions, causing them to increase when stress increases. It’s also known that cancer-causing chemicals alter your body’s biophoton emissions, interrupting proper cellular communication, while certain natural substances can help to restore proper cellular communication.

For instance, Dr. Popp found that mistletoe appeared to restore biophoton emissions of tumor cells to a normal level! Interestingly, even conventional medicine confirmed that mistletoe extract does appear to have a beneficial effect on cancer1, with one study2 published in Alternative Therapies in Health and Medicine showing that mean survival rates nearly doubled among breast cancer patients who received mistletoe extract.

An Important Tip for Gathering Valuable Light Energy

As regular readers know, I’ve long recommended raw food diet to stay optimally healthy. This is because living raw foods have the highest biophoton energy. The greater your store of light energy from healthy raw foods (this should not be confused with your vitamin D status, which is produced by the sun on your skin), the greater the power of your overall electromagnetic field, and consequently the more energy is available for healing and maintenance of optimal health.

I firmly believe it’s only a matter of time before the importance of light energy in your health and well-being becomes more widely recognized and applied in the field of medicine. Until then, remember that your body is not only made up of tissue, blood vessels, and organs-it’s also composed of light.

Reasons to Juice

As I mentioned at the beginning, one of the best ways to get ample amounts of raw vegetables into your diet is through juicing. Many people see juicing as inconvenient, but with the proper juicer, it’s really not very time consuming at all. The fact is, many people initially think juicing will be a real chore, but most are pleasantly surprised to find it’s much easier than they thought. There are three main reasons why you will want to consider incorporating organic vegetable juicing into your optimal health program:

  • Juicing helps you absorb most of the nutrients from the vegetables. This is important because most of us have impaired digestion as a result of making less-than-optimal food choices over many years. This limits your body’s ability to absorb all the nutrients from the vegetables. Juicing will help to “pre-digest” them for you, so you will receive most of the nutrition, rather than having it go down the toilet.
  • Juicing allows you to consume an optimal amount of vegetables in an efficient manner. If you are a carb type, you should eat one pound of raw vegetables per 50 pounds of body weight per day. Some people may find eating that many vegetables difficult, but it can be easily accomplished with a quick glass of vegetable juice.
  • You can add a wider variety of vegetables in your diet. Many people eat the same vegetable salads every day. This violates the principle of regular food rotation and increases your chance of developing an allergy to a certain food. But with juicing, you can juice a wide variety of vegetables that you may not normally enjoy eating whole.

Start by juicing only vegetables that you enjoy eating non-juiced. The juice should taste pleasant — not make you feel nauseous. It is very important to listen to your body when juicing. Your stomach should feel good all morning long. If it is churning or growling or generally making its presence known, you probably juiced something you should not be eating. Personally, I’ve noticed that I can’t juice large amounts of cabbage, but if I spread it out, I do fine.

Please review my comprehensive vegetable juicing instructions for more information. To learn more about the ins-and-outs of juicing, you can also check out my three-part interview with Cherie Calbom, aka “The Juice Lady”:

What are the Best Vegetables for Good Health?

My Recommended List of Vegetables provides a guide to the most nutritious vegetables, and those to limit due to their high carbohydrate content. Remember: the greener the vegetable, the more nutritious it will be. Ideally, you’ll want to juice vegetables that are appropriate for your particular nutritional type, which I’ll summarize below. There is a basic test you can take to find out your nutritional type, which is detailed in my book, Take Control of Your Health. Alternatively, you can take the free online Nutritional Typing test.

As a general guide, the following list of vegetables details some of the best and worst vegetables for your health.

Highly Recommended Vegetables



Avocado (actually a fruit)


Beet greens

Green and red cabbage

Bok Choy




Brussels sprouts

Lettuce: romaine, red leaf, green leaf


Mustard greens





Chinese cabbage

Peppers: red, green, yellow and hot



Collard greens




Dandelion greens



Use sparingly due to high carbohydrate levels




Winter Squashes


Vegetables to Avoid


Tips to Make Your Juice Taste Better

If you would like to make your juice taste a bit more palatable, especially in the beginning, you can add these elements:

  • Coconut: This is one of my favorites! You can purchase the whole coconut or use unsweetened shredded coconut. It adds a delightful flavor and is an excellent source of fat to balance your meal. Coconut has medium chain triglycerides, which have many health benefits. You can even add coconut water to your juice, which is an excellent natural source of electrolytes, especially potassium.
  • Lemons and Limes: You can add half a lemon or lime (leaving much of the white rind on), which really brightens up the flavor of your juice.
  • Cranberries: Researchers have discovered that cranberries have five times the antioxidant content of broccoli, which means they may help protect against cancer, stroke and heart disease. Limit the cranberries to about 4 ounces per pint of juice.
  • Fresh ginger: This is an excellent addition if you can tolerate it. It gives your juice a little “kick”! And, as an added boon, researchers have found ginger can have dramatic benefits for cardiovascular health, including preventing atherosclerosis, lowering cholesterol levels, and preventing the oxidation of low-density lipoprotein (LDL).

Nutritional Typing and Juicing Vegetables

According to Nutritional Typing principles, if you are a carb type, vegetable juicing is STRONGLY recommended. With patients in our clinic, we strongly encourage carbohydrate types to juice if they expect to regain their health. If you are a mixed type, it is certainly useful to juice. However, protein types need to follow some specific guidelines to make it work for them, which I’ll review below.

Do you know your nutritional type? If not, you can easily determine this by taking my free online nutritional type test.

Protein Types and Juicing Vegetables

If you are a protein type, juicing needs to be done cautiously. The only vegetables you should juice are your prime protein type vegetables, which are celery, spinach, asparagus, string beans and cauliflower (including the base).

Also, to make drinking vegetable juice compatible with protein type metabolism (which needs high amounts of fat), it is important to blend a source of raw fat into the juice. Raw cream, raw butter, raw eggs, avocado, coconut butter, or freshly ground flax seed are the sources of raw fat I most recommend. In addition to adding a source of raw fat to your juice, you may also find that adding some, or even all, of the vegetable pulp back into your juice helps make it more satisfying

Final Thoughts about Vegetables

The truth is, scientists really don’t know all that much about nutrients, and taking isolated nutrients through supplements is not always a good idea. A much better way to get the vital nutrients your body needs is through eating whole, fresh organic vegetables. I recommend at least one third of your total diet be eaten raw, and a great way to do this is through incorporating juicing into your eating plan. Personally, I aim for consuming about 80 percent of my food raw, including raw eggs, dairy, and meat.

I want to emphasize that eating any vegetable is better than eating no vegetables at all, so don’t get down on yourself if you’re able to juice organic fresh vegetables only a few times a week. Even if you have to start slowly, I think you’ll soon begin to notice positive changes to your health when you increase your fresh vegetable intake. Also, please review my complete nutrition plan, which can help you take a comprehensive look at your health as it relates to food, and may even help you change the way you think about eating.

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Can I Glue My Crown Back On Myself? – Ask the Dentist

Question: My crown fell off. I’ve searched the internet and it seems like some people are gluing their crowns back on themselves, without having to see the dentist. Do I have to go back to the dentist or can I glue it back on myself?

Answer: The recent economic woes in the U.S. have led to an increased accounts of DIYers performing their own dentistry at home. So, perhaps it is not a surprise that the most popular technique involves Super Glue.

As amusing as it sounds, I see patients using many dangerous methods to save themselves a trip the to the dentist, from emery boards to power tools (i.e. Dremel tools). I was told by a patient the other day that Super Glue worked better than Krazy Glue. Obviously he’s had some experience in differentiating between the two in their effectiveness.

It is true that cyanocrylate, the generic name for Super Glue and Krazy Glue, which contains acrylic resins methyl-2-cyanocacrylate or 2-octal cyanoacrylate, is used by physicians for wound repair. In fact, cyancrylate bonds very well to surfaces that are moist and non-porous.

Sounds perfect for that dental crown that keeps coming out, right?

Unfortunately, that notion is wrong and here’s why: The crown is a non-porous surface and can be moistened, but the tooth, despite being very moist, is also very porous. Therefore, the adhesion between the two is negligible and will not last.

But the real danger is forcing the cyanocrylate down into the tubules of the tooth and killing the tooth. This will ultimately lead to the need for a root canal or even the loss of the tooth due to resorption.

What most people may not know is that a dental crown does not stay in place via adhesion. It remains in place for years merely by mechanical retention.

Mechanical retention is best explained like this: Imagine placing an identical glass over another identical glass. Pick up the upper glass and the one below comes with it, and the two “stick” together as you lift the top glass.

Now try that with two identical bowls stacked face down on top of each other. It’s impossible to pick the bottom bowl by lifting the one placed on top. This is an illustration of the effects (and success) of mechanical retention.

So if that crown keeps falling off, it’s not due to a lack of adhesion – it’s due to the shape of the prepared tooth lacking in retentive features. Dentists typically don’t actually use glues, we use cements to prevent saliva from seeping between the crown and tooth, which prevents tooth decay. In this light, I hope you see the futility of using a product like Super Glue in your mouth.

It’s not at all about stickiness; it’s also about the shape of the tooth and the tightness of the fit, which keeps the crown from falling off.

And because the human body has a high moisture content, cyanoacrylate adhesives will bond very effectively to the skin and other body parts. Believe it or not, I have had a patient come in with his lips glued together!

Mark Burhenne DDS


Easy Thai Tea Recipe | Homemade Thai Iced Tea Recipe

** we’ve updated the recipe below with an organic tea bag option along with coconut milk!

I had a “doh”/”ah-ha” moment last week when we were in Chicago to speak at BlogHer Viewfinder Day. During one of the conference days, we escaped out to lunch at a local Thai restaurant to explore more of the city’s culinary offerings. As always, we’ll try to order something new and different, and in the case of a Thai restaurant it normally involves a curry dish (only medium spicy, please! we’re not as young as we used to be), one noodle dish and an appetizer. On top of that, we always have to have Thai iced tea. How can we NOT have Thai iced tea when we eat Thai food? It’s one of those decant “dessert” drinks that helps soothe the burn when we overload on too much of Thai spice.

Years ago, my Auntie Chung was telling me how easy it was to make Thai iced tea. She had worked in an Asian restaurant and one of the most popular items on the entire menu was Thai iced tea. She proceeded to tell me exactly how to make it and how profitable it was for restaurants to make Thai iced tea.

I didn’t care too much about the profitability of Thai iced tea, but rather, more interested on how easily it was made and why we didn’t make it more often.

Fast forward about 7 years later as I’m sitting in Chicago eating Thai food and sipping my Thai iced tea, my brain light bulb pops on – “We need to make Thai tea! Auntie told me how easy it was to make and why haven’t we made it before?”

Here you have it and all I can say is that if you’re a fan of Thai iced tea at $3.25 a pop, then you must make this now.

Not only will you be saving a big wad of cash on a yearly basis, but you’ll also have a bottomless pitcher of Thai iced to to savor, sip and share with friends. This Thai iced tea recipe is so easy that pretty much every YouTube video you see uses the same brand and shows the same steps. As far as the creamy layer goes, many people use different ingredients such as half and half, whole milk, coconut milk, sweetened condensed milk and even low-fat milk. Choose your creamy poison.

The only difference in our recipe is that we’re using a little less sugar. But really, once you get the basics down on making Thai iced tea you can customize the flavors and concentration the way you like. It’s one of those recipes that is great no matter how you make it because it’s just so decadent and satisfying.

One of the key factors in making it like the restaurants is using authentic Thai tea mixes. These Thai tea mixes are normally dyed with yellow food coloring (look on the package) and that’s what gives it it’s bright orange color. Also, Thai tea has a vanilla aroma to it. So if you want to have the brilliant orange color and flavors like most of the Thai restaurants, then this is one of the brands of thai tea to buy : Panthai .

There’s probably other brands of Thai tea mixes to buy, but this is the one we first tried it with and it was a success. Some readers enjoyed using this brand of thai tea mix called ” The Original Thai Iced Tea Mix” .

Here’s a that can also be helpful as well. We usually make large batches, so we just simmer the tea leaves in the hot water.

Using organic black tea bags instead of the Thai tea mix: If you don’t have Thai tea mix or you prefer not to have the yellow food dye in the mix, then you can certainly use this organic thai black tea . We also tested another version with pekong black tea bags and the flavor was still great. Only thing missing was the brilliant orange color and the subtle hint of sweet vanilla.

Either way, find your way into the kitchen to make yourself a batch of this restaurant style thai iced tea that’s homemade. Make yourself a big batch asap. We’re not joking. Make this now and let us know what you think. And remember, make it your own and play with the different levels of sweetness and creaminess.

Thanks Auntie Chung for the homemade Thai iced tea inspiration.


Fill the glass to about 3/4 of Thai tea mix
add half & half, it makes it creamy good. give a stir. drink up lots of it and make more.

Update! Here’s a Vietnamese Iced Coffee Recipe for all you iced coffee fans!

Buy a copy of our vegetable and fruit centric cookbook on Amazon or Indiebound .

Inspired by our love of cooking, growing vegetables and over 38 fruit trees our their suburban garden, we love sharing recipes that are fresh and seasonally simple. Our cookbook, Bountiful , offers 100 seasonal, flavorful, and approachable recipes, 90 of which have not been seen on the blog, each featuring a vegetable or fruit as the star of the meal. It’s easy to make your next meal focused around vegetables and our cookbook also has healthy chicken, seafood and pork dishes as well.

For more info about the book visit our .

Watch the video for making Thai Iced Tea:



Hello! All images & content are copyright protected. Please do not use our images without prior permission and do not re-publish this recipe. Simply link back to this post for the recipe. Thank you.
Recipe Note for Salt: All recipes containing salt are based on kosher or sea salt amounts, not table salt. If using table salt, reduce the amount used to taste.

National Iced Tea Day 2017: Starbucks And Others Celebrate Drink With Freebies?

With spring yielding to summer, there is plenty of opportunities to partake in a beverage to cool down in the warm weather. June 10 marks National Iced Tea Day, giving Americans the perfect excuse to go out and pour a glass of the highly consumed beverage.

Starbucks’ Unicorn PR, Marketing Win: Like It Or Not, New Frappuccino Got People Talking

Iced Tea is indeed one of the more purchased drinks in the country. According to the Tea Association of the U.S., tea stands alongside water as the highest consumed drink in 2016-17. In fact, whether it’s hot or cold, tea can be found in nearly 80 percent of households across the country.

“The U.S. is the third largest importer of tea in the world, after Russia and Pakistan and the only western country to grow in tea imports and consumption,” according to the Tea Association. “Approximately four in five consumers drink tea, with Millennials being the most likely.”

Around the time of World War I, the National Iced Tea Day website notes that many Americans bought tall drinking glasses – which eventually were referred to as iced tea glasses – and long stirring spoons to use alongside it. Surprisingly, the Prohibition Era is what launched an increase in sales for the now popular hot-weather drink.

For those that enjoy a heavy dosage of the summer drink, they can feel comfort in knowing that this calorie-free beverage contains no sodium, sugar, fat, or carbonation. Essentially, iced tea is a fairly healthy thing to consume as it helps with overall fluid balance and it may be good for one’s overall health as well, according to NITD’s official website.

Several big-name retailers are participating in the nationwide holiday by giving out free iced tea to loyal customers.

Read: How To Get Free Dunkin’ Donuts Coffee Near You Without Coupons National Iced Tea Day Participating Retailers/Deals:

Teavana Customers will be able to receive a free iced tea between 10 a.m. and 2 p.m. on June 10 at participating U.S. and Canada locations.

Starbucks The coffee giant will be offering customers the chance to share tea with a family member or friend under their fun deal: buy one, share one Teavana Shaken Iced Tea. This tea enthusiast event will only be available at select Starbucks locations.

Bojangles’ Famous Chicken ‘n Biscuits The restaurant chain is giving customers a free 22-ounce cup of their Legendary Iced Tea with any purchase between 5 a.m. to 10 p.m at all locations.

DAVIDsTEA The company giving away their free iced tea of the day on June 10 & June 11 in all of their stores.

Tervis The company is giving customers a buy one, get one free iced tea offer at all of their locations. Additionally, if a customer buys a tea design Tervis tumbler, then they will receive a second one for free.

Nestea One of the most known brands is giving away coupons for free to allow customers to try the company’s brand new Real Brewed Tea line. The coupon can be used an all Nestea locations.

McAlister’s Deli The chain is giving away a free tumbler – which is normally $9.99 – to the first 20 customers at all of their locations. Customers that walk away with this complimentary gift will be able to fill it up with iced tea at any McAllister’s location for $0.99 the rest of their life. Additionally, customers will also be able to participate in McAlister’s very own iced tea day on June 29, where they will give out free iced tea all day.

National Iced Tea Day 2017: Cool off with a free drink from these retailers

Temperatures will hover in the high 80s today, so why not cool off with some iced tea?

June 10 is National Iced Tea Day. Here are a few deals and freebies to ring in the unofficial summer holiday:

  • NESTEA: Download these free coupons to try NESTEA, a new brewed line that does not contain artificial colors or flavors and has no high fructose corn syrup.
  • McAlister’s Deli: The first 20 guests will receive a free 32-ounce reusable tea tumbler at participating locations. Customers who have one of the tumblers can take advantage of 99-cent refills for the life of the cup. Can’t make it today? McAlister’s will celebrate its own Free Tea Day on June 29. Guests can choose between iced green tea, sweet tea or unsweet tea in a 32-ounce glass, no purchase necessary.
  • Teavana: Grab a free iced tea to-go at participating Teavana locations in the U.S. and Canada from 10 a.m. to 2 p.m.
  • Bojangles: The fast-food restaurant will give away a free 22-ounce cup of Legendary Iced Tea with any purchase from 5 a.m. to 10 p.m. at locations in Albertville, Birmingham, Calera, Chelsea, Fultondale, Hoover, Jacksonville, McCalla, Moody, Northport, Oxford, Pelham, Pell City, Rainbow City, Trussville and Tuscaloosa.

Did we miss a good deal? Let us know in the comments below.

The Nutrition of Acorn Squash / Nutrition / Healthy Eating

Adding acorn squash to your meal plan offers you some nutritional benefits, because this vegetable is packed with nutrients. In fact, the Dietary Guidelines for Americans 2010 recommend consuming 5 cups of starchy vegetables, such as acorn squash, each week and 2.5 cups of total vegetables daily when eating 2,000 calories per day.

Calorie Content

A cup of baked acorn squash contains 115 calories, according to the U.S. Department of Agriculture (USDA) National Nutrient Database. If you flavor the squash with butter, margarine, or vegetable oil, the calorie content will increase. While not a high-calorie food, acorn squash does contain more calories than many other veggies — with the exception of potatoes and legumes. For example, a cup of cherry tomatoes provides 54 calories, and 1 cup of cucumbers contains just 16 calories.

Carbohydrates and Fiber

Because acorn squash is a starchy vegetable, it’s a rich source of carbohydrates and fiber. A cup of cooked acorn squash provides about 30 grams of carbohydrates, according to the USDA. Nine of these 30 grams of carbs are from dietary fiber. Many Americans get too little fiber in their diets, but fiber helps reduce your risk for heart disease, stroke, diabetes, gastrointestinal diseases, and obesity, according to a 2009 review in Nutrition Reviews. Authors of this review suggest consuming 28 grams of fiber daily when eating 2,000 calories per day.

Protein and Fat

Acorn squash is a low-fat food and contains a small amount of protein. One cup of cooked acorn squash provides just over 2 grams of protein, but less than 1 gram of dietary fat. However, topping acorn squash with walnuts or other nuts or seeds helps boost the protein and heart-healthy fat content of your dish.

Vitamins and Minerals

Acorn squash is loaded with vitamins and minerals, and is especially rich in potassium and vitamin A. This nutrient-rich vegetable is also a source of calcium, B vitamins, folate, vitamin C, phosphorous, magnesium, and iron, notes the USDA.

Shaking the Salt Habit to Lower High Blood Pressure

Do you know the most common sources of sodium?
Many Americans have acquired a taste for a high salt diet. One way to cut back is to skip the table salt. However, most of the sodium in our diets comes from packaged, processed foods. Eating these foods less often can help reduce your sodium intake, lower your blood pressure and/or prevent high blood pressure (HBP or hypertension) from developing in the first place.

The American Heart Association recommends no more than 2,300 milligrams (mgs) a day and an ideal limit of no more than 1,500 mg per day for most adults.

Salt vs. Sodium Equivalents
Sodium chloride or table salt is approximately 40 percent sodium. It’s important to understand just how much sodium is in salt so you can take measures to control your intake. These amounts are approximate.

1/4 teaspoon salt = 575 mg sodium
1/2 teaspoon salt = 1,150 mg sodium
3/4 teaspoon salt = 1,725 mg sodium
1 teaspoon salt = 2,300 mg sodium

Sodium Sources
Sodium can be sneaky! Taking control of your sodium means checking labels and reducing preservatives. Other foods to be aware of include:

Learn about the Salty Six

Shopping and Cooking
From the grocery aisles to your dinner table, here are some tips for reducing the amount of sodium that finds its way into your body.

  • Choose lower-sodium foods or low-sodium versions of your favorites.
    Although it may take some time for your taste buds to adjust to a lower sodium diet, there are delicious options for very flavorful low-sodium meals. Once the adjustment to healthier dining is made, many people report they would not choose to go back to the highly processed, sodium-rich foods.
  • When buying prepared and prepackaged foods, read the labels.
    Americans consume up to 75 percent of their sodium from processed foods like soups, tomato sauce, condiments and canned goods. Watch for the words “soda” and “sodium” and the symbol “Na” on labels, which warn you that these products contain sodium compounds. Many canned and frozen food labels help the consumer by printing “low salt” or “low sodium” boldly on the packaging.
  • Eat more fruits and vegetables.
    When buying canned or frozen varieties, be sure to choose the no-salt added versions, and look for the choices without added sauces.
  • Use fruit and raw vegetables as snacks.
  • Select unsalted nuts or seeds, dried beans, peas and lentils.
  • Select unsalted or low-sodium fat-free broths, bouillons or soups.
  • Avoid adding salt and canned vegetables with added salt to homemade dishes.
  • Don’t use salt during cooking and remove the salt shaker from your table.
    Certain salt substitutes contain a large amount of potassium and very little sodium. They are not expensive and may be used freely by most people, except those with kidney disease. Talk with your healthcare professional about whether a salt substitute is right for you.
  • Learn to use spices and herbs to enhance the natural flavor of food.
    Ditch salt for healthier, delicious salt-free seasoning alternatives.
  • Don’t salt food before you taste it; enjoy the natural taste of food.
  • Follow the DASH eating plan.

Shop smart, cook smart When dining out:

  • Be familiar with low-sodium foods and look for them on the menu.
  • When ordering, be specific about what you want and how you want it prepared. Request that your dish be prepared without salt.
  • Don’t use the salt shaker. Instead, use the pepper shaker or mill.
  • Add fresh lemon juice instead of salt to season fish and vegetables.

    Learn more tips for dining out.

Reduce Sodium When Dining Out
Americans eat more restaurant-prepared meals now than ever, and restaurant food is often high in sodium. But controlling your sodium intake doesn’t have to spoil the pleasure of dining out. It just means adopting new habits into your current lifestyle. So if you love dining out, follow these tips.

  • Allspice: Lean meats, stews, tomatoes, peaches, applesauce, cranberry sauce, gravies, lean meat
  • Almond extract: Puddings, fruits
  • Basil: Fish, lamb, lean ground meats, stews, salads, soups, sauces, fish cocktails
  • Bay leaves: Lean meats, stews, poultry, soups, tomatoes
  • Caraway seeds: Lean meats, stews, soups, salads, breads, cabbage, asparagus, noodles
  • Chives: Salads, sauces, soups, lean meat dishes, vegetables
  • Cider vinegar: Salads, vegetables, sauces
  • Cinnamon: Fruits (especially apples), breads
  • Curry powder: Lean meats (especially lamb), veal, chicken, fish, tomatoes, tomato soup
  • Dill: Fish sauces, soups, tomatoes, cabbages, carrots, cauliflower, green beans, cucumbers, potatoes, salads, macaroni, lean beef, lamb, chicken, fish
  • Garlic (not garlic salt): Lean meats, fish, soups, salads, vegetables, tomatoes, potatoes
  • Ginger: Chicken, fruits
  • Lemon juice: Lean meats, fish, poultry, salads, vegetables
  • Mace: Hot breads, apples, fruit salads, carrots, cauliflower, squash, potatoes, veal, lamb
  • Mustard (dry): Lean meats, chicken, fish, salads, asparagus, broccoli, Brussels sprouts, cabbage, sauces
  • Nutmeg: Fruits, potatoes, chicken, fish, lean meat loaf, toast, veal, pudding
  • Onion powder (not onion salt): Lean meats, stews, vegetables, salads, soups
  • Paprika: Lean meats, fish, soups, salads, sauces, vegetables
  • Parsley: Lean meats, fish, soups, salads, sauces, vegetables
  • Peppermint extract: Puddings, fruits
  • Pimiento: Salads, vegetables, casserole dishes
  • Rosemary: Chicken, veal, lean meat loaf, lean beef, lean pork, sauces, stuffings, potatoes, peas, lima beans
  • Sage: Lean meats, stews, biscuits, tomatoes, green beans, fish, lima beans, onions, lean pork
  • Savory: Salads, lean pork, lean ground meats, soups, green beans, squash, tomatoes, lima beans, peas
  • Thyme: Lean meats (especially veal and lean pork), sauces, soups, onions, peas, tomatoes, salads
  • Turmeric: Lean meats, fish, sauces, rice

Learn more

Seasoning Alternatives – Spice It Up!
There is a rich world of creative and flavorful alternatives to salt. Get started with this guide to spices, herbs and flavorings and the food items with which they are a particularly good flavor match. Then get creative and experiment! Here are some seasonings to add variety:

This content was last reviewed October 2016.

25 Hottest Wives & Girlfriends in Sports


Lauren Tannehill

Lucky Guy: Ryan Tannehill, Miami Dolphins (Quarterback)

This was his best touchdown off the field. If you missed the HBO show Hard Knocks in 2012, which featured the Miami Dolphins, this is your second chance to see what you were missing. For male viewers, one of the most popular parts of the show was when we got a chance to feast our eyes on quarterback Ryan Tannehill’s wife Lauren. We hope Ryan can keep his eye on the ball with a drop-dead gorgeous distraction like this lady. This lovely couple met in college at Texas A&M and got hitched in 2012. Like most red-blooded American women, Lauren loves football, modeling, cooking, long walks on the beach, looking beautiful for her lucky husband Ryan, and absent-mindedly leaving behind her AR-15 assault rifle in the back seat of a rented car. By the way, the Tannehills legally own the gun and immediately called the rental car company when they realized their mistake.

National Doctors’ Day quotes 2017: Inspirational sayings to thank your favorite physician

March 30 is National Doctor’s Day, a time set aside to honor those in the medical profession.

Doctor’s Day was first introduced by Eudora Brown Almond, wife of Dr. Charles B. Almond, who selected March 30 in honor of the 1842 surgery by Dr. Crawford Long inwhich ether was used to anesthetize a patient for the first time. The holiday was first observed on March 30, 1933 in Winder, Georgia, with the event including cards and flowers given to physicians and their wives.

In 1990, President George H. W. Bush signed a law designating Doctors’ Day as a national holiday to be celebrated on March 30.

Today, there are more than 1 million medical doctors in the U.S. with 82 percent of adults and 93 percent of children visiting a physician or someone in the medical field in the last year.

Here are some quotes, inspiration and other things to know for Doctors’ Day 2017:

“In nothing do men more nearly approach the gods than in giving health to men.” — Marcus Tullius Cicero

“Wherever the art of medicine is loved, there is also a love of humanity.” — Hippocrates

“In the sick room, ten cents’ worth of human understanding equals ten dollars’ worth of medical science.” — Martin H. Fischer

“The first duties of the physician is to educate the masses not to take medicine.” – – William Osler

“The art of healing comes from nature, not from the physician. Therefore, the physician must start from nature, with an open mind.” – – Paracelsus

“A physician is obligated to consider more than a diseased organ, more than even the whole man — he must view the man in his world.” — Harvey Cushing

“As any doctor can tell you, the most crucial step toward healing is having the right diagnosis. If the disease is precisely identified, a good resolution is far more likely. Conversely, a bad diagnosis usually means a bad outcome, no matter how skilled the physician.” – – Andrew Weil

“He is the best physician who is the most ingenious inspirer of hope.” — Samuel Taylor Coleridge

“The good physician treats the disease; the great physician treats the patient who has the disease.” — William Osler

“Only the healing art enables one to make a name for himself and at the same time give benefit to others.” — Chinese Proverb