hsph.harvard.edu —                                                        Fill half of your plate with vegetables and fruits.  The more color, and the more variety on this part of the plate, the better. Potatoes and French fries don't count as vegetables on the Healthy Eating Plate, because they are high in fast-digested starch (carbohydrate), which has the same roller-coaster effect on blood sugar and insulin as white bread and sweets. These surges, in the short term, can lead to hunger and overeating, and in the long term, can lead to weight gain, type 2 diabetes, and other health problems. Save a quarter of your plate for whole grains—not just any grains: Whole grains—whole wheat, brown rice, and foods made with them, such as whole wheat pasta—have a gentler effect on blood sugar and insulin than white bread, white rice, and other so-called “refined grains.” That’s why the Healthy Eating Plate says to choose whole grains—the less processed, the better—and limit refined grains. Put a healthy source of protein on one quarter of your plate:  Chose fish, chicken, beans or nuts, since these contain beneficial nutrients, such as the heart-healthy omega-3 fatty acids in fish, and the fiber in beans. An egg a day is okay for most people, too (people with diabetes should limit their egg intake to three yolks a week, but egg whites are fine). Limit red meat—beef, pork, and lamb—and avoid processed meats—bacon, cold cuts, hot dogs, and the like—since over time, regularly eating even small amounts of these foods raises the risk of heart disease, type 2 diabetes, and colon cancer. Use healthy plant oils. The glass bottle near the Healthy Eating Plate is a reminder to use healthy vegetable oils, like olive, canola, soy, corn, sunflower, peanut, and others, in cooking, on salad, and at the table. Limit butter, and avoid unhealthy trans fats from partially hydrogenated oils. Drink water, coffee or tea. On the Healthy Eating Plate, complete your meal with a glass of water, or if you like, a cup of tea or coffee (with little or no sugar). (Questions about caffeine and kids? Read more.) Limit milk and dairy products to one to two servings per day, since high intakes are associated with increased risk of prostate cancer and possibly ovarian cancer. Limit juice to a small glass per day, since it is as high in sugar as a sugary soda. Skip the sugary drinks, since they provide lots of calories and virtually no other nutrients. And over time, routinely drinking sugary drinks can lead to weight gain, increase the risk of type 2 diabetes, and possibly increase the risk of heart disease. Stay active. The small red figure running across the Healthy Eating Plate’s placemat is a reminder that staying active is half of the secret to weight control. The other half is eating a healthy diet with modest portions that meet your calorie needs. Read 20 tips for staying active.

crfg.org — Fruit Facts Fruit Facts are a series of publications containing information on individual fruits, including botanical identification, plant description and culture notes, and characteristics of cultivars. The information is derived from growers experience based largely on California research, as well as various published sources. Some of the more important published sources quoted include All About Growing Citrus and Subtropical Fruit (Ortho Books,1985); Fruit for the Home and Garden, by Leslie Johns and Violet Stevenson (Angus and Robertson, 1985); Fruits of Warm Climates, by Julia F. Morton (1987); Lost Crops of the Incas (National Academy Press, 1989); Manual of Tropical and Subtropical Fruits, by Wilson Popenoe (1920, reprinted 1974 by Hafner Press); Uncommon Fruits Worthy of Attention, by Lee Reich (Addison-Wesley, 1991); Tropical Fruits, 2nd ed., by J.A. Samson (Longman, 1986); and Tropical Fruit, by Glenn Tankard (Viking O'Neal, 1987). The Morton book is a particularly valuable source of information on a wide selection of tropical and subtropical plants. Many of the cultivar descriptions were adapted from Stephen Facciola's useful book, Cornucopia: a Source Book of Edible Plants. The Ortho, Morton, Reich and Tankard books are available through CRFG Book Service. We would be interested in hearing from users of these pages. Contact us. Fruit Facts are available on-line for: Volume 1: Avocado Banana Carambola Cherimoya Currants Feijoa Fig Gooseberry Jaboticaba Jackfruit Jujube Lychee Malabar Chestnut (previously listed as Guiana Chestnut) Mango Papaya Pineapple Raisin Tree Rose Apple Sapodilla Tamarind Tropical Guava White Sapote Volume 2: Acerola Babaco Cape Gooseberry Capulin Cherry Hardy Kiwifruit Kiwifruit Loquat Macadamia Miracle Fruit Mulberry Muscadine Grape Olive Passion Fruit Pawpaw Pepino Dulce Persimmon Pistachio Pomegranate Tamarillo Volume 3: Che Edible Hardy Palms

floridaplants.com — Acai berry (Euterpe oleracea ) facts and information about MonaVie Medicinal Use of Citrus (PDF File) A review of ethnobotanical research performed at UF What's In Your Tropical Fruit?(PDF File) This University of Florida Cooperative Extension Service publication by Susan S. Percival and Brooke Findley provides current nutritional information for a number of tropical fruits grown by Florida producers and homeowners. Asimina triloba Pawpaw links from Purdue University. California Rare Fruit Growers, Inc. Fact sheets and information on many fruits that are also grown in Florida; has over 1,000 unusual fruits listed by scientific and common name. Fig- Fruit Facts Fact Sheet with links to fig resources, published by the California Rare Fruit Growers Council. Florida Blueberry Growers Association How and when blueberries are produced in Florida. Florida Grape Growers Association Has a list of U-pick farms, directory of Florida wineries, and nursery sources of grape. Florida Strawberry Association How Plant City, Florida became the world winter strawberry capital and a list of U-pick farms statewide. Florida Tomatoes Growing to cooking, this site is a complete guide to the tomato in Florida. Florida Watermelon Association Recipes, the Watermelon Queen, and a list of seed producers. Jackfruit- Fruit Facts Fact Sheet with links to jack fruit resources, published by the California Rare Fruit Growers Council. Passion Fruit- Fruit Facts Fact Sheet with links to passion fruit resources, published by the California Rare Fruit Growers Council. How to Grow a Pineapple in Your Home Hawaiians tell you how. Kiwifruit and Hardy Kiwi Ohio State University Fact Sheet. Lychee- Fruit Facts Fact Sheet with links to lychee resources, published by the California Rare Fruit Growers Council. Persimmon- Fruit Facts Fact Sheet with links to persimmon resources, published by the California Rare Fruit Growers Council. Tropical Fruits Images and information on tropical fruits by the Florida Department of Agriculture and Consumer Services Charles H. Bronson, Commissioner. 

www8.nationalacademies.org —  African Fruits Could Help Alleviate Hunger and Bolster Rural Development, Environmental Stability in Africa   WASHINGTON -- Africa's own fruits are a largely untapped resource that could combat malnutrition and boost environmental stability and rural development in Africa, says a new report from the National Research Council.  African science institutes, policymakers, nongovernmental organizations, and individuals could all use modern horticultural knowledge and scientific research to bring these "lost crops" -- such as baobab, marula, and butterfruit -- to their full potential, said the panel that issued the report.    Today, tropical fruit production in Africa is dominated by species introduced from Asia and the Americas, such as bananas, pineapples, and papayas.  Because these and other crops arrived on the continent centuries ago already improved through horticultural selection and breeding, they increasingly displaced the traditional species that had fed Africans for thousands of years.  The imported species also received the support of colonial powers who wanted familiar crops that were profitable to grow, and indigenous fruits continued their downward spiral of dwindling cultivation and knowledge.    With renewed scientific and institutional support, however, Africa's native fruits could make a much greater contribution to nutrition and economic development, the new report says.  Fruit trees and shrubs also offer long-term benefits by improving the stability of the environment.   The report highlights 24 fruits that hold special promise; some are already being cultivated in parts of Africa, while others are harvested from the wild.  Examples are:   Aizen.  Giving more people access to this wild fruit -- which grows in extreme climates with few other food resources -- could reduce malnutrition and mortality, the report says.  The fruits are a good source of vitamins A and C, calcium, and some minerals, while the seeds are high in protein and zinc.  This large, resilient Saharan shrub shows promise as a way to protect erodible slopes, stabilize dunes, and create windbreaks.    Balanites.  This small desert tree tolerates heat and aridity so well it thrives deep in the Sahara.  It produces heavy yields of datelike fruits, as well as kernels that are one-half oil and one-third protein -- similar to the makeup of soybeans and sesame seeds.  These fruits and kernels already feed families in arid zones where few other food crops exist, but their full potential is scarcely tapped.  The seeds supply a food-grade vegetable oil also used in local cosmetics and pharmaceuticals.  The trees stabilize the natural environment, helping dry areas resist desertification.   Baobab.  The fruits of the baobab tree contain a sticky pulp that can be dried into a nutritious powder high in protein, vitamins, and minerals.  The powder is stirred into warm water or milk to create a healthy drink, and also beaten and dried into thin pancakes for use months or even years later, aiding food security.  During the rainy season, villagers often store water in the tree's trunk for later use.  The sale of baobab fruits aids rural commerce, and the trees themselves -- which also yield a popular leafy vegetable -- are almost indestructible.   Butterfruit.  This small tree produces fruit that is mainly used as a vegetable.  High in calories and one of the best protein sources in the fruit world, butterfruit is especially promising for reducing child malnutrition.  Even now, these fruits help many communities survive seasonal food shortages in the harshest hot, humid lowlands.  Butterfruit also serves as a cash crop, pouring into cities and rural markets in large quantities.  And the trees, which yield mahoganylike wood, may have potential for plantation forestry.     Ebony.  The ebonies of Africa yield some of the world's finest timber and also bear abundant, bright red fruits that are succulent and sweet. These can be dried for use when seasonal foods become scarce. The seeds of some ebonies are also edible, and the leaves are used as animal feed.  Though the trees are known and valued on a local level, hardly anything scientific is known about managing them as food crops.   Marula.  This tree is a nutritional powerhouse, producing both fruits high in vitamin C and nuts similar to the macademia, high in protein and minerals.  The fruits are popular in markets and even exported, while the kernels contribute to nutrition and food security.  In addition, oils extracted from the nuts are also exported for high-priced skin care products.  Harvesting the fruits and shelling the nuts provide work for thousands of rural women who have hardly any other source of income.     Tamarind.  These fruits are a strong source of B vitamins and calcium, and can be stored for months without refrigeration.  In addition, tamarind's sweet-sour pulp can be preserved in the form of sun-dried cakes -- a simple procedure that perhaps millions throughout Africa could exploit for food security, the report says.  Already widespread, the trees have great promise for restoring damaged lands to health and productivity, and likely for sequestering carbon, since they are treasured and seldom cut down.

putteringinthegarden.com — A Blog About Gardening in a San Francisco Bay Area Yard About the Author I’m Steve, the author of Puttering in the Garden.  When I was about 10 years old, my parents turned an old sandbox in the backyard into a vegetable garden.  For years after that, taking care of that garden was my favorite summertime activity.  I also looked forward to harvesting apricots, peaches, plums, apples, pears, and cherries from our small backyard fruit orchard every year.  Gardening has been my favorite hobby ever since. After years of living in apartments and being limited to growing plants in pots, I moved into my own house in 2002.  Since then, I have been enjoying spending my weekends transforming the yard into my idea of an ideal garden.  I’m a lawyer, and I find that gardening is a great way to relax and relieve stress. I consider myself a gardening enthusiast, although I do not have any formal education in horticulture. I live in the San Francisco Bay Area in USDA zone 9, Sunset zone 15.

dailymail.co.uk — A study has found that to get maximum defence against heart disease, you need to eat at least eight daily servings of fresh food. Healthy harvest: Research shows we need to increase our intake of fruit and veg The Government’s five-a-day advice has its roots in World Health Organisation guidelines to include 14oz of vegetables in a daily diet. But there have been doubts over whether eating more than this level of fruit and veg meant even greater health benefits. Now the new study suggests every extra portion provides added protection. Significantly, those in the ­highest category – eating eight or more a day – have a 22 per cent lower chance of dying from heart disease than those who consume three ­portions, the UK average. A ‘portion’ weighs just under 3oz, equal to a small banana, a medium apple or a small carrot. The findings come from an ongoing European investigation into diet and health, looking at 300,000 people in eight countries. Dr Francesca Crowe, of Oxford University, is working on the project. She said that although ischaemic heart disease (IHD) – the most common form – was less likely in those who ate lots of vegetables, it could be explained because these people might also have healthier lifestyles. However, the study specifically showed a reduced risk of dying from IHD of around four per cent for each additional portion of fruit and veg consumed above the lowest category, which was those who ate two or fewer portions. The average intake of fruit and vegetables across all the countries in the study was five portions. People in Greece, Italy and Spain ate more and those in Sweden less.   Professor Sir Michael Marmot, of the University College London, said the findings were of ‘huge practical importance’. He said: ‘Cardiovascular disease is the most common cause of death. A reduction of 22 per cent is huge. There would need to be big shift in dietary patterns to achieve this healthy consumption of eight portions a day. It is worth trying to move in that direction.’ Scientists have previously suggested 15,000 lives a year could be saved if everyone ate five a day.

eng.anarchopedia.org — Fruitarians (or fructarians) are a subgroup of vegans who eat only the fruit of plants. This includes not only what one typically thinks of as a "fruit" in the culinary sense such as apples and oranges, but also other foods that are botanically the fruits of flowering plants (that is, the seed-containing reproductive parts), including berries, nuts, seeds, capsicums, tomatoes, squash, beans, peas, and so on. There are different variations of fruitarianism. Some fruitarians will eat only what falls (or would fall) naturally from a plant—fruits, seeds, nuts. Others may eat all biological fruits. Grains are usually accepted, as they are conventionally harvested by cutting down the plant. Most fruitarians are also raw foodists. Steve Jobs, co-founder of Apple Computer, was during the 1970s: "I was actually a fruitarian at that point in time. I ate only fruit. Now I'm a garbage can like everyone else. And we were about three months late in filing a fictitious business name so I threatened to call the company Apple Computer unless someone suggested a more interesting name by five o'clock that day. Hoping to stimulate creativity. And it stuck. And that's why we're called Apple."

theorganicpages.com —  SEARCH FOR CERTIFIED ORGANIC PRODUCTS AND SERVICES BELOW Certification Servicesfor organic growers, processors, handlers... Branded Productsorganic baby food, organic bedding, organic coffee... Broker Servicesdistributor support, organic produce, food service... Children's Productsorganic clothing, organic food, organic toys... Consulting Servicesorganic branding, organic certification, marketing... Distributionorganic dairy, organic grocery, organic HABA... Farming Suppliesagricultural testing, animal feed and supplements... Farm-Grown Productsorganic apples, organic carrots, organic meat... Fiber and Textilesorganic apparel, organic baby clothes, organic fabric... Food Serviceorganic products for food service suppliers... IngredientsFind Thousands of Organic Ingredients... International Tradealcohol, algae, baked goods, beverages... Manufacturingorganic beans, organic juices, organic chocolate... Online Store & Mail Orderagricultural supplies, gift baskets, growers... Packagingbags, cartons, films... Personal Care Productsorganic hair care, organic skin care... Pet Food & Care Productsorganic food, accessories, supplements, toys... Private Labelorganic products under your label... SHOP ORGANIC - A CONSUMER'S GUIDE TO BUYING ORGANIC Definition of OrganicOrganic Agriculture is an ecological... Benefits of Organic"If people really understood the connection..." How to Read an Organic LabelFour different organic labeling options... Organic. It's Worth It.Organic Information & Inspiration... Online & Mail Order Sources of Organic Productsgift baskets, growers, organic fiber items... Find a RestaurantEnter a Zip code... Find a RetailerEnter a Zip code... Find a FarmerEnter a Zip code... Children's Organic Productsclothing, food, toys...

runningraw.com — What is the difference between Raw Food and Living Food? Although the definitions of raw vary, it is commonly held that for a food to be raw it must have not been heated over 118 degrees F. My personal belief is that foods begin to break down and lose nutritive value when subjected to temperatures over 100 degrees F. A living food may or may not be a raw food (it may have been cooked at one point), but it has been re-enlivened or populated with living cultures. Examples would be kombucha tea, miso, tempeh, kim chee and krauts, etc. What is a detox? Detox, short for detoxification, is the elimination of toxic substances from the body. What can I expect during my detox? The detox is a highly individual process. Everyone experiences it differently. For some there are no detox symptoms at all. My detox lasted 4 months. I was light-headed, nauseous, weak, tired, headaches, fever-like symptoms. It was not fun, but I came through the other side with a new body. Where do I get my protein? This is probably the most common question i get, and the answer is that I'm not really that concerned with protein intake. Yes, I do consume some protein in the few hemp seeds and nuts that I eat. The dark leafy greens and broccoli that I consume daily also contain protein, but all in all, I really don't consume that much protein. The human body breaks protein down into amino acids, so I cut out the middle man and eat foods that are rich in amino acids - ALL uncooked fruits and vegetables. How do I get enough calories? Actually, I consume much fewer calories than the average American... I'll be doing a caloric breakdown of a single day shortly... my guess is that my consumption falls short of 2000 calories. Raw food is a much more efficient fuel, whereas many of the calories consumed on a SAD diet are burned trying to break down the very food that's providing the energy, and to clean up the damage brought about by an unhealthy diet. Running Raw Diet How long have I been eating raw? I took the plunge into fantastic health on November 3rd of 2004. What do I eat on a daily basis? I don't really have a strict plan or routine when it comes to my daily consumption. I eat what feels good. On most mornings i'll start with a piece of fresh fruit or two (apple, bananas, orange, grapefruit, kiwi, peach, strawberries, etc...), then I'll have a Larabar sometime mid morning. Before my workouts I usually consume a banana and some young coconut water. After my workouts I'll have another piece or two of fresh fruit - within 15 minutes of completing my workout!!! Then when i get home I'll make a smoothie with fruit and greens (kale, lettuce, collard), a few dates and some dulse (for electrolytes). Mid evening I'll chomp on another Larabar, and then I'll make a massive salad at around 7pm... it's got tons of different greens, broccoli, red peppers, radishes, avocado, celery, snap peas, mushrooms and whatever else i can find to throw in there... every day is different... but this is somewhat normal for me, and gives me all the energy I need and more. Did I go vegetarian or vegan before going raw? I was vegan for 6 years before I went raw. The last six months before I went raw I was eating a macrobiotic vegan diet. What is my pre-race regimen? As for a pre-race dinner... I eat no later than 6pm the night of a race... and that meal is almost entirely fruit - bananas, apples, mangoes, kiwis, strawberries... just no melon (they don't play well with other fruit). I might also have a little romaine lettuce. Make sure you are very hydrated the day before the race. The morning of the race, I wake up 3 hours before my start time and have a large all fruit breakfast. Half an hour later I go for a 3 to 5 minute run to get my metabolism going (all the top runners do this). Then I relax and make sure I'm getting lots of fluids... I'll drink at least 32 ounces of water or coconut water before the race... I stop drinking 30 minutes before the start. What supplements do I take? Actually, I don't take any. The point of the Running Raw Project is to prove that one can accomplish incredible feats of physical health and performance using inexpensive, easy to find, fruits, vegetables, nuts and seeds. What superfoods do I take? My belief is that a raw lifestyle should be as sustainable and economically feasible as possible. Therefore, I keep to the foods that are commonplace in any supermarket anywhere in the country, and cost very little to purchase. The miracle of the raw diet is not in the foods you are consuming, it's in the foods you are NOT consuming. Your body is the miracle, you don't need expensive "superfoods" to have a super body. The Running Raw Project How did the project begin? The Running Raw Project came into existence on December 25th of 2005. I was at a Christmas party at my friend's house in Venice, CA. The topic of my recent entrance into the world of running had come up. As I described the changes that were happening to my body and the abnormal feats of endurance that I was capable of, someone said - "you should film this". That hadn't occured to me before. Had anyone ever done that? Was anyone documenting the physical changes that occur when one goes raw? Were people testing this diet and it's relation to physical performance? I looked around online and found not one reference to a Raw diet and athletic performance. This blew my mind. What I was experiencing was off the charts, was I the only one experiencing these physical improvements on this diet? I had to find out. Thus the journey began. What is the status of the documentary film? As of September of 2008, the documentary is on hold. Other aspects of the project have taken precedence. My hopes are that a new team will be assembled and a new and better film will be produced. Raw Food and Performance Coming Soon. Recipes My personal favorite organic smoothie recipe: 2 ripe bananas 6 large dates 3 large leaves of kale 2 tablespoons Nutiva hemp seeds 1 tablespoon flax seeds 1 tablespoon dulse flakes 1 dash cinnamon 2 cups filtered water Training What does my training regimen look like? It all depends on the type of event I'm training for and the time of year. Currently I'm running about 91 miles a week. Which is accomplished by two runs of 5 to 13 miles a day. I also incorporate leg strength and core strength routines 3 times a week. On Tuesdays I do two to four mountain ascents at just below race pace. Typically, the mountains run have between 900 to 1,500 foot vertical gain. Thursdays are reserved for speedwork on the track. The length and intensity of the intervals depends on the event that I'm training for. I compete in a race every weekend which serves as a tempo run. Each race is preceded by a 3 mile warmup and a minimum of a 3 mile warmdown. Did I start training right away when I went raw? I was raw for a year before I started to train. I don't think it's a good idea to be on a training regimen when you are starting a raw diet. The detox can be pretty intense, and the exercise can further the stress on your immune system. What is my resting heart rate? Resting heart rate is measured the moment you first wake up in the morning, or after a period of 20 minutes of no activity. Currently, my RHR is 38. Was I athletic before I went raw? I was a competitive Cross Country skier and track athlete in high school. I competed my freshman and part of my sophomore years in college, then "retired" at age 20. (Back To Top) Weight Loss Eating a raw or living foods diet is one of the most effective ways to safely lose weight and keep it off. It is not uncommon for people to lose 25 lbs or more their first month of going raw.

pioneerthinking.com — Fruit is the most beautiful food on the planet. The variety of fruits on Earth is so massive it boggles the mind. Often people ask me if I feel limited eating a raw-food/fruitarian diet. I always respond by telling them 99.9% of all food on Earth is raw plant food! Fruit is our most natural food. It is the food we are attracted to most in its raw natural state. We define a fruit as a food which contains the seed(s) within it for regeneration and propagation of the plant. A raw-food/fruitarian diet makes you beautiful and pure inside and out. It leads to the clearest use of your mind -- it greatly enhances your mental abilities. In my book: Nature’s First Law: The Raw-Food Diet I wrote: "Every fruit has its secret." Once you are completely cleaned out of cooked-food residue and toxicity, you become attuned to special powers available in certain fruits! The durian fruit has an extreme smoothness and cleanness to it in the way it is metabolized in your body. It makes everything run smoothly and clearly and warms up the body in colder weather. Dates too, may warm you up in cold weather. Dates are a great food for endurance and long walks. Apples are a "clean-out food," they clear everything out as they go through. Mangos transport you into the ecstatic state of summer fun. Bananas make you feel like a wild primate!   How To Eat Fruit And How Much? Ideally, it is best to eat just one type of fruit at a time (mono-diet) and to wait 45 minutes until the next type of food goes in. You might want to eat 5 apples in the morning and nothing else or choose to eat cucumbers only for lunch! When you are eating a mono-diet, your body will give you a clear signal when to stop eating. Your appetite will turn off or you will suddenly feel you have eaten too much. Typically the fruit will actually change taste on you and won’t taste as good! At that point listen to your body and stop eating! If you combine foods, the signal as to when to stop eating is not as clear, and you must discipline yourself. If you overeat raw food or fruit or even cooked food remember the reasons why most people overeat: suppressed emotional issues and a lack of deep breathing. If you overeat, go outside and take 10-15 deep breaths! Or breathe deeply at night instead of eating -- if you have problems in that area.