FPS Family Health Education: Fourth Edition

 In News

For Pete’s Sake welcomes guest writers in the various areas of health related to our 7 Family Health Pillars.

This nutritional education series, written by Judith Elvira Tobal Betesh, BCHNN, IHHC, FNTP, relates to the Physical Health Pillar. Judith, who battled lymphoma, is an FPS Respite Recipient and traveled to Woodloch Resort with her husband. 

“Your Body’s Ability To Heal Is Greater Than Anyone Has Permitted You To Believe”

Continuing on with the “The Four Cornerstones Of Good Health.”

To review, the four cornerstones are:

  • A positive mental attitude
  • A healthful lifestyle: exercise, sleep, and health habits
  • A health promoting bio individualized diet.
  • Supplementary measures for nutrient deficiencies

We are now up to one of my favorite topics: A Health Promoting Diet

It is now well established that certain dietary practices can either cause or prevent a wide range of diseases, particularly chronic degenerative diseases such as heart disease, cancer, and other conditions associated with aging. In addition, more and more research indicate that certain diets and foods offer immediate therapeutic benefits. There are two basic facts underlying the diet-disease connection:

(1) a diet rich in plant foods (whole grains, legumes, nuts and seeds, fruits, and vegetables) is protective against many diseases that are extremely common in Western society, and

(2) a low intake of plant foods is a causative factor in the development of these diseases and provides conditions under which other causative factors are more active.

So how does one make sure they are eating the way they need to for optimal health?

The following nine principles can help us get on the right path to a healthier you. Consistency is always key and keep in mind and remember that the body likes to heal SLOWLY, the tortoise won the race – not the rabbit. Be patient with yourself and have fun.

  1. Eat a rainbow assortment of fruits and vegetables.
  2. Reduce exposure to pesticides, heavy metals, and food additives.
  3. Eat to support blood sugar control.
  4. Do not overconsume animal foods.
  5. Eat the right types of fats.
  6. Keep salt intake low, potassium intake high. Use sea salt /Celtic sea salt
  7. Avoid food additives.
  8. Take measures to reduce foodborne illness.
  9. Drink enough water each day with electrolytes.

Let’s get ready to have some fun and get into depth with the first principle.

  1. Eat a Rainbow Assortment of Fruits and Vegetables

A diet rich in fruits and vegetables is the best bet for preventing virtually every chronic disease. That fact has been established time and again in scientific studies on large numbers of people. The evidence in support of this recommendation is so strong that it has been endorsed by U.S. government health agencies and by virtually every major medical organization, including the American Cancer Society.

“Rainbow” simply means that selecting colorful foods- red, orange, yellow, green, blue, and purple -provides the body with powerful antioxidants as well as the nutrients it needs for optimal function and protection against disease.

Fruits and vegetables are so important in the battle against cancer that some experts have said that cancer is a result of a “maladaptation” over time to a reduced level of intake of fruits and vegetables.

As a study published in the medical journal Cancer Causes and Control put it, “Vegetables and fruit contain the anticarcinogenic cocktail to which we are adapted. We abandon it at our peril.”

A vast number of substances found in fruits and vegetables are known to protect against cancer. – Some experts refer to these as “Chemo Preventers,” but they are better known to many as phytochemicals. Phytochemicals include pigments such as carotenes, chlorophyll, and flavonoids; dietary fiber; enzymes; vitamin-like compounds; and other minor dietary constituents. Although they work in harmony with antioxidants such as vitamin C, vitamin E, and selenium, phytochemicals exert considerably greater protection against cancer than these simple nutrients.

In today’s busy world, healthy eating often falls to the bottom of our priorities. It’s only after we’ve begun to experience consequences like health issues or reduced quality of life that we may realize we need to make lifestyle changes. But small dietary changes now can add up to many positive results, such as increased energy, better health, less pain and improved overall well-being. With a little bit of intention, effort and planning, eating well is easier than you think.

The following are some easy tips to help you reach your five a day Veggie + Fruit goals:


  • Buy many kinds of fruits and vegetables when you shop, so you have plenty of choices.
  • Stock up on frozen vegetables for easy cooking so that you always have a vegetable dish with dinner.
  • Use the fruits and vegetables that go bad quickly (peaches, asparagus) first. Save hardier varieties (apples, acorn squash) or frozen goods for later in the week.
  • Keep fruits and vegetables where you can see them. The more often you see them, the more likely you are to eat them.
  • Keep a bowl of cut-up vegetables on the top shelf of the refrigerator.
  • Make up a big, tossed salad with several kinds of greens, cherry tomatoes, cut-up carrots, red pepper, broccoli, scallions, and sprouts. Refrigerate in a large glass bowl with an airtight lid, so a delicious mixed salad will be ready to enjoy for several days.
  • Keep a fruit bowl on your kitchen counter, table, or desk at work.
  • Treat yourself to a fruit sundae. Top a bowl of your favorite cut-up fruits with vanilla yogurt, shredded coconut, and a handful of nuts.
  • Pack a piece of fruit or some cut-up vegetables in your briefcase or backpack; carry moist towelettes for easy cleanup.
  • Add fruits and vegetables to lunch by having them in soup, salad, or cut-up raw.
  • Use thinly sliced pears or apples in your next omelet.
  • At dinner, serve steamed or cut up vegetables.
  • Increase portions when you serve vegetables. One easy way of doing so is adding fresh greens such as Swiss chard, collards, or beet greens to stir fries.
  • Choose fresh fruit for dessert. For a special dessert, try a fruit parfait with low-fat yogurt or sherbet topped with lots of berries, or a baked apple – cored with cinnamon, stevia and water baked covered for an hour is my absolute favorite treat,
  • Add extra varieties of vegetables when you prepare soups, sauces, and casseroles (for example, add grated carrots and zucchinis to spaghetti sauce).
  • Take advantage of salad bars, which offer ready-to-eat raw vegetables and fruits and prepared salads.
  • Use vegetable-based sauces such as marinara sauce and juices such as low sodium V-8 or tomato juice.
  • Freeze lots of blueberries. They make a great summer replacement for ice cream, ice pops, and other sugary foods.

Please see below charts for fruit and vegetable families that are particularly rich in phytochemical compounds that are great allies for cancer prevention and a chart to keep you accountable : – ) You got this!!

Stay tuned for the next issue sharing how to reduce exposure to pesticides, heavy metals and food additives.

If you have any comments or questions, you can email me at Elvirasallnatural@gmail.com











































Judith Elvira Tobal is a Board-certified Holistic Health and Functional Nutrition Practitioner. Her mission is to empower each client to take control of their health and improve their well-being by making sustainable changes appropriate for their own individual lifestyle and needs. Personalized tailored options for nutritional counseling including but not limited to: weight-loss consultation, mindful eating counseling, anti-inflammatory diet recommendations, heart-healthy diet guidelines, navigating food allergies, women’s health, blood sugar regulation, nutrition for disease prevention, cleansing and elimination diet, healthy skin from the inside out, as well as healthy aging through nutritional protocols.

You can reach her at Elvirasallnatural@gmail.com or visit https://www.elvirasallnatural.com/

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