This is the time of year when everyone loves the fresh fruit and vegetables.  It is the best time of year for those of us wishing to lose weight and/or maintain weight because the fruits and vegetables are so much better at this time of year.  But are we paying close attention to what we are putting in our mouths?  As incidences of illnesses soar we are becoming more interested in how fruits and vegetables are grown and how that process contributes to our overall health.

The list below is the most contaminated fruits and vegetables:

Apples, bell peppers, cherries, imported grapes, nectarines, peaches, pears, potatoes, red raspberries, spinach, strawberries and celery.

The list below is the least contaminated fruits and vegetables:

Asparagus, avocados, bananas, broccoli, cauliflower, corn, kiwi, mangos, onions, papayas, pineapple and peas.

Some fruits and vegetables are more tainted by pesticides, herbicides and chemical fertilizers than others.Always carefully wash your fruits and vegetables with lots of cold running water before eating and cooking.(information from worldshealthiestfoods.com)

HINT:

Our eyes can lead us to overeat, but they can also help us and our children eat less.

• Use smaller than normal-size plates, bowls and glasses might lead us to believe we have a full portion.
• Repackaging bulk snacks into smaller, zipper-lock baggies portions may lead a child to think a half-serving of a snack is a satisfying full serving.

EXERCISE:

Are you walking if off?  After all the bar-be-que's, etc., we need more exercise.  Muscle burns fuel.  Fat just sits there; it is the fuel.  Walking with weights can be an effective way to intensify your walking routine and build strength in your upper body while improving cardiovascular conditioning.  If you want to carry weights while walking, here are some tips:

1. Start with light (1 lb or less) hand-held or wrist weights that you can control.

2. Take short walks that will not overstress your joints.

3. One of the safest places to add weight to the body is the torso.A weighted vest is ideal if the weights are evenly distributed so your natural centre of gravity will not be altered.

4. Avoid walking with ankle weights.  The potential for knew injury offsets any benefit you may gain.

5. While walking with hand or wrist weights, swing your arms naturally in an arc close to your body.  Keep weights below shoulder level.

6. Increase weight gradually, 1 pound at a time with about a week between each increase.

Remember to speed up your walking - again gradual increases ....Good Luck.


For further information on Take Off Pounds Sensibly you may view the website at www.tops.org; or call 1-800-932-8677 or locally contact Diane Lancaster at dilancaster@sympatico.ca ; 905-459-2363.

Submitted by Diane Lancaster: "I am a long-standing member of Take Off Pounds Sensibly.  Nutrition has been a way of life.  I successfully lost 30 lbs over 33 years ago and manage to keep that weight in control ever since by eating sensible.  Nutrition is all a matter of balance".