Most of us are familiar with the five-a-day suggested servings of fruit and vegetables the World Health Organization introduced in the 1990s. Eating that amount was supposed to reduce the risk of heart disease, stroke, obesity and Type 2 diabetes. But a new study published in the Journal of Epidemiology and Community Health says to try to eat at least seven servings if you want to improve your overall health. Seven! Good thing I had a salad for lunch, a salad for dinner and apples as snacks!
Scientists from the University College London looked at data concerning fruit and vegetable consumption and mortality from a 12-year period for more than 65,000 people over the age of 35. They found that participants ate on average 3.8 servings of fruit and vegetables a day, with a serving being three ounces. Those who ate more fruit and vegetables were found to have a lower body-mass index. Participants’ salt, fat and total caloric intake were not analyzed.
Researchers concluded that people who ate at least 7 servings of fruit and vegetables a day had a 42% lower risk of premature death than people who ate less than one serving a day. But before you start eating seven apples a day, the researchers noted eating vegetables was more beneficial to your health than fruit. Each serving of vegetables reduced a person’s death risk by 16% while each piece of fruit only reduced the risk by 4%.
“The clear message here is that the more fruit and vegetables you eat, the less likely you are to die at any age,” the study’s lead author, Dr Oyinlola Oyebode of UCL’s department of epidemiology and public health, said. “My advice would be however much you are eating now, eat more.”
Today I had a hill workout. I was supposed to do a 2 mile warm-up, 2 mile cool down and 3 miles of hills which means I ran Observatory Hill 3 times because it is about a 1/2 mile each way. If I were into hashtagging, mine would probably say #hillconquerer OR #iamabeast. Especially with those gusts of wind we had going on here. Just sayin’.
Quote of the Day:
“Make your life a mission – not an intermission.” -Unknown
So, this Roasted Garlic Lemon Broccoli was part of my birthday dinner. Broccoli is probably one of my favorite vegetables. Roasted broccoli? Even better! The extra splash of lemon juice at the end was a little much for me. I’ll probably just leave that bit off next time.
Roasted Garlic Lemon Broccoli
– 2 heads broccoli, separated into florets
– 2 teaspoons EVOO
– 1 teaspoon sea salt
– 1/2 teaspoon ground black pepper
– 1 clove garlic
– 1/2 teaspoon lemon juice
– Preheat oven to 400*.
– In a large bowl, toss broccoli florets with EVOO, lemon juice, sea salt, pepper and garlic. Spread the broccoli out in an even layer on a baking sheet.
– Bake until florets are tender enough to pierce the stems with a fork, 15-20 minutes. Remove, toss with additional lemon juice and transfer to a serving platter.