Part Two of my on-going Rainbow Series. Enjoy the bounty of fruits and vegetables from the red family.

Red fruits and vegetables are colored by natural plant pigments called "lycopene" or "anthocyanins." Lycopene in tomatoes, watermelon and pink grapefruit, for example, may help reduce risk of several types of cancer, especially prostate cancer.

Anthocyanins in strawberries, raspberries, red grapes and other fruits and vegetables act as powerful antioxidants that protect cells from damage. Antioxidants are linked with keeping our hearts healthy.

These are some examples of the red group:

* Red apples--We've all heard the phrase about apples so I won't bother repeating it here. What you may not know about apples is that they are a good source of vitamin C and contain up to 4 g of fiber depending on the size. One of my favorite recipes for red apples is to take a cut up apple and mix with plain low-fat yogurt, sprinkle of cinnamon and dash of vanilla extract.
* Beets--An excellent source of folate, magnesium and potassium. Beets can be roasted, pureed in soup (borscht), served cold as part of a salad.
* Red cabbage--Most commonly used in salads and coleslaw. Excellent source of vitamin C and vitamin K.
* Cherries--contain powerful anti-oxidants in addition to beta carotene, vitamin C, potassium, magnesium, iron, fiber and folate. Cherries are great when eaten on their own, but pair beautifully in dishes. Visit http://www.choosecherries.com/ for more information and recipes using cherries.
* Cranberries--Cranberries have moderate levels of vitamin C, dietary fiber and the essential dietary mineral, manganese. Visit http://www.cranberries.org/ for more information and recipes using cranberries.
* Pink grapefruits--Good source of vitamin C, potassium, fiber and the antioxident lycopene. Also known to help lower cholesterol. Caution must be exercised for people who are taking certain types of drugs for serious interactions. The list includes calcium channel blockers, specific antidepressants, and cholesterol lowering statins. Make sure to check with your doctor.
* Pomegranates--High in potassium and vitamin C. Visit http://www.pomegranates.org/home.shtml for instructions on how to cut, recipes and more information. I have only recently had enough nerve to conquer my fear of the pomegranate. The little amount of work that goes into extracting the seeds is worth the effort.
* Red grapes--The heart-healthy antioxidant, resveratrol, is found in the skins of the red grapes. Grape juice, red wine (in moderation--no more than 10 oz. a day for men, 5 oz. for women) or just eating ripe grapes will yield the health benefits. Raisins are also a good way to get resveratrol into the diet.
* Red peppers--There are red bell peppers which are richer in taste (and excellent when roasted) than their green counterparts; however, I'm going to discuss my favorite red pepper, the cayenne, also called the chili pepper. Abundant in capsicum creating spice, chili peppers are often dried and pulverized into the fine cayenne pepper. You can also buy them whole and add them for heat to soups, stews or even a spicy cornbread. Spicy foods have been shown to help weight loss for several reasons. Spicy foods help to rev up the metabolism. People also tend to eat slower when eating spicy foods giving the brain a chance to register food consumption. By slowing down how fast we eat, we keep from getting that over-stuffed feeling that comes at the end of some meals. They are also high in vitamin A.
* Red potatoes--The same benefits as their white counterparts, I enjoy using red potatoes in salads and roasted.
* Radishes--Radishes are rich in ascorbic acid, folic acid, and potassium. They are a good source of vitamin B6, riboflavin, magnesium, copper, and calcium. One cup is about 20 calories of good carbohydrates. Most commonly used in America in salads, this is a popular root vegetable used in many European dishes.
* Raspberries--Chockful of many vitamins and nutrients; Raspberries are a rich source of vitamin C, with 30 mg per serving of 1 cup, manganese and dietary fiber. Contents of B vitamins 1-3, folic acid, magnesium, copper and iron are also considerable in raspberries. Guy and I enjoy a berry mix on our oatmeal every morning. I also enjoying mixing berries in yogurt with walnuts as a dessert.
* Rhubarb--The crisp stalks of rhubarb plants are a rich source of dietary fiber and vitamin C. Rhubarb requires sweetness to counteract the tartness. It is commonly served as a sauce over ice cream and/or combined with strawberries in desserts, jams, jellies and beverages.
* Strawberries--A good source of vitamin C, magnesium, and potassium. The possibilities for strawberries are endless. You can use fresh or frozen strawberries in smoothies, cereal, oatmeal, pancakes, waffles. Strawberries can be cooked into sauces, paired with meat dishes, added to salads, and of course, strawberry shortcake for dessert.
* Tomatoes--Whereas many fruits and vegetables diminish in nutritional quality and content the longer they are cooked, the processing of the tomatoes increases the concentration of lycopene. Lycopene is an antioxidant that neutralizes free radicals that can interfere with normal cell growth. Lycopene is a fat soluble substance so serving tomato dishes rich in heart healthy oils is a good way to get a dose. Other ways are pasteurized tomato juice, tomato paste, tomato sauce, tomato soup and even ketchup. Tomatoes are also a good source of vitamin C, potassium, iron, phosphorus, vitamin A and vitamin B.
* Watermelon--Watermelon is about 92% water by weight, can act as a mild diuretic, good source of vitamin C, and high levels of beta carotene. The easiest way to eat watermelon is to just slice and enjoy on a hot summer day. However, for a refreshing change try a Watermelon Granita:

Ingredients:
6 cups seedless watermelon chunks or balls (about a 4 lb with rind)
1 Tbsp fresh lemon juice (1/2 lemon)
1 Tbsp frest lime juice (1/2 lime)
1/2 cup ginger ale

Method:
1. Puree watermelon, lemon juice, and lime juice in blender. Slowly pour in ginger ale.
2. Freeze in 8" X 8" baking pan. During freezing, rake with fork or stir with whisk (be sure to scrape sides of pan) every 30 minutes for 2 1/2 hours or until nearly frozen but not completely solid. Rake with fork and serve. Makes four servings.

Nutritional Information per serving (about 1 1/4 cups): 82 calories, 1 g protein, 21 g carbs, 1 g fiber, .5 g fat, 0 g saturated fat, 0 mg cholesterol, 5 mg sodium

Water--essential for all life function. No living organism can survive without water. You will die without this vital resource. Our bodies are comprised mostly of water--55-78% depending on body size. We lose water from the minute our feet hit the deck first thing in the morning. Water escapes the body through urine, feces, sweat and water vapor when we breathe. Therefore we must replenish this resource as the day progresses. There is so much information out there concerning water intake that it tends to confuse people as to how much we should really be drinking. I'm here to help debunk the myths.

So how much water do we really need?
The old standard was eight 8-ounce glasses a day for a total of 64 ounces. Then it came out that we should be drinking half of our body weight in ounces of water. That was actually suggested by a company that sells bottled water as a marketing plan to get people to drink more; therefore, buying more bottles. I'll get to bottled water shortly. What people don't seem to account for when factoring their daily water is how many other liquids they are drinking or what foods they consume. If you eat a diet rich in fruits and vegetables then you are consuming up to 20% water through your food consumption. The juicier the fruit and/or vegetable the more water content.

What counts as liquid hydration?
For those of you who really have a hard time getting water down, rejoice, there are other liquids to hydrate you besides plain water. To spruce up plain water add cucumber slices and fresh mint, citrus slices or some strawberries with pomegranate seeds. Next is herbal teas that have not been sweetened. Last is 100% fruit or vegetable juice that has no added sugars.

What about other drinks?
Coffee, black tea and cocoa all contain purins, toxins that are eliminated from the body by sweat or urine in the form of uric acid. The water consumed with these drinks is what flushes the toxins out of the body. Milk is not a drink, it is a food and as such digestion is incomplete by adults. Alcohol also acts as a body dehydrator. I am reserving soft drinks for their own topic.

Why are soft drinks not recommended by 4 out of 5 doctors?
Simply put, they're poison. There is nothing good about soda. People who drink even ONE can of regular sugar soda a day raise their risk of Type II Diabetes by 68%. Most regular sodas contain 150 calories per 12 ounce can. Most people I know guzzle the 20 oz. bottles. At approximately 300 calories a day that would be 2100 calories a week of pure sugar and no nutrition. If that isn't enough to make you think twice about picking up soda here's another factoid. People who consume soda also put themselves at higher risk for osteopenia and osteoporosis. Soda also creates air in the colon slowing down digestion which is what leads to feeling bloated. This is true even with the diet soda. Diet soda is the lesser of the two evils when it comes to the waistline, but still has an impact. Studies have shown that people who consume artificial sweeteners tend to have more sugar cravings than people who don't. Aspartame, saccharin, sucralose, fructose, maltodextrin and dextrose are all added sugars found in food and drinks. The most common one in diet soda is aspartame (brand name Nutrasweet) or sucralose (brand name Splenda). The chemicals act on the sensor of the brain that tricks it into thinking it's gotten sugar, but it hasn't and therefore continues to crave the real thing. The artificial sweeteners cause a spike in blood sugar which lead to food cravings in an attempt to get what the body really needs. It becomes a vicious cycle. I am not telling you to give up soda, just giving you the information so you can make your own choice. And now I jump down from the soapbox.

How do I know if I'm drinking enough?
The BEST way to determine your hydration level is by looking at the color or your urine. The first urine will always be the darkest of the day. As the day progresses keep an eye on the change in color. If it is still a dark yellow than you are dehydrated. A light yellow urine color typically signifies a very healthy urine. The light straw yellow urine will have a low odor, few bubbles in the urine, little to no foam in urine, and have a clear urine consistency. If you urine color is very clear, it is showing a high concentration of water and a lower concentration of actual waste. This could mean you are very well hydrated, but a low concentration of waste is not necessarily a good thing. What this means is that you need to pee more in order to get rid the waste your body doesn't need. Which is why people who over hydrate find themselves in the bathroom 20 times a day.

Bottled versus Filtered Tap Water?
This is a personal choice that all families make. For some of you bottled water may be your only option depending on where you live. In MOST cases though, people live in an area where filtered tap water is suitable for drinking, yet people spend hundreds of dollars a year on cases of bottled water. What is the benefit? Turns out, not much, if any. From the editors at Men's Health Magazine:

Four Truths About Bottled Water

1. You may actually be drinking tap water
Case in point: Dasani, a Coca-Cola product. Despite its exotic-sounding name, Dasani is simply purified tap water that’s had minerals added back in. For example, if your Dasani water was bottled at the Coca-Cola Bottling Company in Philadelphia, you’re drinking Philly tap water. But it’s not the only brand of water that relies on city pipes to provide its product. About 25 percent of all bottled water is taken from municipal water sources, including Pepsi’s Aquafina.

2. Bottled water isn’t always pure
Scan the labels of the leading brands and you see variations on the words “pure” and “natural” and “pristine” over and over again. And when a Cornell University marketing class studied consumer perceptions of bottled water, they found that people thought it was cleaner, with less bacteria. But that may not actually be true. For example, in a 4-year review that included the testing of 1,000 bottles of water, the Natural Resources Defense Council—one the country’s most ardent environmental crusaders—found that “about 22 percent of the brands we tested contained, in at least one sample, chemical contaminants at levels above strict state health limits.”

3. It’s not clear where the plastic container ends and the drink begins
Turns out, when certain plastics are heated at a high temperature, chemicals from the plastics may leach into container’s contents. So there’s been a flurry of speculation recently as to whether the amounts of these chemicals are actually harmful, and whether this is even a concern when it comes to water bottles—which aren’t likely to be placed in boiling water or even a microwave. While the jury is still out on realistic health ramifications, it seems that, yes, small amounts of chemicals from PET water bottles such as antimony—a semi-metal that’s thought to be toxic in large doses—can accumulate the longer bottled water is stored in a hot environment. Which, of course, is probably a good reason to avoid storing bottled water in your garage for six months—or better yet, to just reach for tap instead.

4. Our country’s high demand for oil isn’t just due to long commutes
Most water bottles are composed of a plastic called polyethylene terepthalate (PET). Now, to make PET, you need crude oil. Specifically, 17 million barrels of oil are used in the production of PET water bottles ever year, estimate University of Louisville scientists. No wonder the per ounce cost of bottled water rivals that of gasoline. What’s more, 86 percent of 30 billion PET water bottles sold annually are tossed in the trash, instead of being recycled, according to data from the Container Recycling Institute. That’s a lot of waste—waste that will outlive you, your children, and your children’s children. You see, PET bottles take 400 to 1000 years to degrade. Which begs the question: If our current rate of consumption continues, where will we put all of this discarded plastic?

A personal note on the water issue and where I stand:
I live in Vero Beach, Florida. A sleepy little town on the Treasure Coast about 10 miles from the Atlantic. I love my home, but the tap water is just awful. It's not undrinkable in the sense that it is dangerous for consumption. It just tastes awful. But really, what can I expect for living on land built over a swamp. For years my husband and I poured money into bottled water. In addition to all the money we were spending I started to get concerned about the waste and the contamination from the plastic. Call me crazy if you will, but I care about the environment. It weighed heavily on my mind that we were depositing up to or more than 100 bottles a month in the recycling bin. Grant you I do recycle, but that's still A LOT of plastic and I can't always be sure all bottles make it to the recycling center. So my reasons for switching to filtered tap water were fueled by many reasons, not the least of which is the money we've saved.

On Earth Day 2008, which happened to be a happy coincidence, I invested in a Brita filtration system. Because we do drink so much water I got the largest pitcher they sell--144 ounces, which came with one filter and then I purchased a three pack special that contained a bonus filter. Altogether I spent $65 for the pitcher and the five filters, which lasted us more than a year. That was almost two years ago. We have saved almost $400. I use a double lined stainless steel for the same reason I gave up my plastic water bottle habit. The same fossil fuels and chemicals are found in the reusable plastic bottles that are in the throw away bottles. Again, I am not telling you what to do, just passing along information for you to make your own decisions.

I do understand what it's like to get into the habit of drinking water. I was a Diet Coke/Coke Zero addict. I drank both of them almost exclusively. Rarely did I drink water except on the hottest of summer days. Little by little I replaced the soda with water and now water is my habit. I don't only drink it because I know it's the best choice for me physically. I drink it because I like the way is tastes and nothing quenches my thirst better.

Drinking water does the body good!!!

IT IS POSSIBLE!!!!! :)

One of the top arguments I hear from people is how much more expensive it is to eat healthy. When I factor in how many doctor's appointments I avoid (except my yearly check-ups), the medications I no longer have to buy, the peaceful sleep I experience, the energy to get through my days, then I can argue that eating healthy is worth the price. However, the price doesn't have to put you in the poor house.

These days it seems that people are living on even stricter budgets than ever before. It is just a reality of the times we are currently living. And now a confession from me...

Until New Year's Eve 2008, we didn't have a strict food budget and ate out at least once, sometimes twice a week. I ate at restaurants more than Guy even while losing weight. We both had our paper routes, Guy was working full-time at Domino's and I was still working there two nights a week. We are real homebodies. We don't spend a lot of money on outside entertainment or anywhere else; therefore, we were able to enjoy eating out at restaurants regularly. Also, even though I knew how to cook and did it well, it wasn't something that I enjoyed doing. Oh what a difference a year can make.

I was in a car accident on New Year's Eve (for the record, no alcohol was involved) that totaled my vehicle. I drove head-on into a parked SUV at 30 mph. I broke my two bottom front teeth resulting in root canals and damaged my right shoulder. I also put myself out of work. You can't deliver papers or pizza without a car. Therefore, we became a one income household. My job instantly became homemaker. I took it as my responsibility to figure out ways we could save money. This is also a new concept for me. I have always been a spender who lives in the moment. I have emotionally and financially paid for the choices I have made. However, my choices don't only impact me. This may seem like an obvious statement, but unless you live alone, the choices you make will impact those around you. It took me a long time to realize this fact of life.

While I know many people had a rough 2009, I can honestly say it was one of the better years of my life. Being unemployed became a blessing in disguise. I know that people don't necessarily want to hear that, but for me it's the truth. It boils down to attitude. I learned new ways to live and it has made me happier and healthier in so many ways. It may have been thrust upon me; however, the changes I've made are lasting. These tricks can work for all size families; however, we are a family of two. Lenny, our boarder, occasionally has dinner with us, but this hardly causes a dent in our food cost. A very long introduction, but I am nothing if not thorough in my reasons for the choices I make.

These are tricks that I have gotten from varied sources including Foodie with Family (http://www.foodiewithfamily.com/blog/), Shape, Cooking Light, cookbooks, newspapers, articles from Sparkpeople (http://www.sparkpeople.com/index.asp), Dr. Oz and my own research. Since most people love lists I will present my tricks in that format. Please feel free to add your own money saving tips to the list. I request that they be real tips to help others.

Some of my tricks for saving money:
1. I plan my meals for just a few days at a time. One of the biggest mistakes I used to make was shopping twice a month. There are lots of schools of thought on this point. I share what works for me. I take inventory of my pantry, freezer and refrigerator before I go to the store. More than once, just by looking through what I already had I was able to skip the store. All too often in the past I threw out food that had gone bad simply because I forgot it was in the house. The other scenario, I would go shopping with the intent of cooking all these meals and then cop out and go for take out or fast food.
Bottom line: I think before I shop. I find a recipe or create my own from what I have before I go out.

2. Guy and I go shopping once a week to every 10 days at Sam's Club. Buyer beware for shopping in bulk. Not all of the bargains are bargains, but if you comparison shop you can save quite a bit of money. I do not list prices here as they vary greatly from region to region. Another note: not all items are available in all regions. This is what we get at our Sam's Club.
Quick Cooking [not instant] Quaker Oatmeal (100+ servings), Frozen Berries, Broccoli and Green Beans (frozen vegetables and berries have been shown to be just as nutritious as fresh), canned All Natural Hunts Tomatoes and Tomato Paste, Amy's Organic Soups, Nature's Own Double Fiber Bread, Arnolds 100% Whole Wheat Thins, Boca Burgers, Fresh Produce--varies by season--right now it's mostly citrus and bananas, Olive and Canola Oil, Ground Turkey, Whole Chickens and pieces (thighs and breasts). There is more to the list, but that is a sampling.
Bottom line: You can save money buying in bulk, just be logical and educate yourself. It's not saving you money if you throw out the product before you can use it up. This is true no matter how many people live in the house.

3. I use my adult tricycle to go to the Winn Dixie as needed for ingredients to round out recipes--even if I had a car I would use the bike to save money. It's a mile round trip and my cart can hold quite a bit. Just another way I save money and reduce my carbon footprint. I have a customer rewards card for Winn Dixie. I save money buying items on sale, store brands and sticking with natural, whole foods. In 2009, I saved more than $400 by paying attention to my weekly circular ads for the three main grocery stores. A lesson I learned when I really started paying attention. It's more expensive to eat processed, premade items, then it is cooking from scratch. In the hustle bustle world we live in, so many people want to save time in the kitchen. I save time by spending a little time planning menus as well as stocking items that can be thrown together for quick meals. Then I take what time I need to execute my plan.
Bottom line: Shop wise. Only use coupons for items that you normally buy. Look for specials and stock up.

4. I can't stress this point strongly enough. In these trying times it is more important than ever to stretch our resources. One of the most cost effective ways to do this is cooking at home. An average family of four will spend up to $50 in a sit down restaurant after drinks, desserts and tip. That will serve them for one meal. OR you can spend the same $50 and have countless meal possibilities. To me this doesn't really leave room for argument. For those who don't think you have time--It takes just as long, if not longer, to get all the kids together, get to a restaurant, order, wait for your food. This is true if you order pizza delivery as well. In the thirty to forty minutes you are waiting for that pizza you could have made dinner for the family for a fraction of the cost. For those of you who are losing weight, the only way you guarantee what you are eating is if you cook it yourself.
Bottom line: Save your money and eat at home. If you don't know how to cook, learn. It's not hard. Start with simple recipes with minimal ingredients. Learn how to make your families favorites in a different way. If you don't have money to buy cookbooks, check them out of the library.

5. One of my favorite ways to save money is using my slow cooker and freezer. This involves a little planning, but oh, the joy of slow cooking. Most recipes take less than 30 minutes to prep and get in the cooker. Turn it on and forget about it. Depending on your family size full meals will serve you for days. I make tomato sauce, casseroles, lasagnas, stews, chilis. The possibilities are endless. Not to mention, most slow cooked recipes lend themselves to freezing. More bang for the buck. I also use my slow cooker to prep dried beans which I freeze and use the same way I would canned.
Bottom line: Use your slow cooker and see the savings add up.

6. I never go shopping without a list. I find recipes I want to make, review what I have, make a list of what I need and stick to my list. I also don't go shopping when I'm hungry. This stops me from impulse shopping.

7. Merely a suggestion that works for us, but I know won't work for many of your homes. Start one day a week and work up to more. Find meatless recipes. Beans, whole grains, pastas and vegetables make wonderful meals that are healthy, filling AND cost effective.

8. Almost if not all meals can be doubled. Leftovers can be used for lunch the next day, dinner the next night or frozen for a meal at a later date.

These are tricks that work for me. In an effort to save money, an amazing thing happened as well, I rediscovered a love for cooking. According to the USDA Cost of Living plan I should be spending $350 a month for my family of two on their thrifty scale. I knew I was saving money. I didn't realize how much until I found this chart. (Thank you Rebecca for the link to this site). http://www.cnpp.usda.gov/Publications/FoodPlans/2009/CostofFoodJun09.pdf
Because I believe in full disclosure--our monthly food budget is $200. This includes Sam's Club, Winn-Dixie and the occasional stop at Publix. Some months we spend less. Feeding us as healthy as I can while also saving money makes me happier than having someone else do the work for me.