What’s in a serving?

I keep hearing how we should be eating four to five servings of fruit & vegetables daily BUT I honestly haven’t known exactly what constitutes a “serving.” Do you know what I mean?

A new friend who is a RD (Registered Dietician) helped clear this up and I’d like to pass it on to you!

One serving = 1 cup and, generally speaking 1 piece of fruit = one serving i.e. 1 apple * 1 pear * 1 banana

When it comes to veggies and smaller fruit …

½ cup grapes = about 16 grapes
1 cup strawberries = about 12 berries
1 cup of salad greens = a baseball size portion
1 cup of carrots = about 12 baby carrots
1 cup cooked veggies = a baseball size portion
Glass of natural juice = 1 serving


For more information about servings and portion size recommendations, click here: http://www.webmd.com/diet/printable/wallet-portion-control-size-guide and here for a version you can stick on your fridge: http://www.webmd.com/diet/printable/portion-control-size-guide

Getting Ready for Fruit & Veggie Day!

Monday is Fruit and Veggie Day? Are you ready?

I am. Went shopping yesterday and loaded up on the good stuff. This week I am letting Blooms handle everything. Brought home a carrot juice by "Odwalla" and a Green Machine by "Naked." Both are good brands and super fresh (checked the "sell by" dates.) Then I'll throw in some apples and blueberries. Voila!

Tomorrow I'll be on the road all day. I've been adopted by a senior boxer who I have already named Lana Love. This is total, what-am-I-doing inspiration that has me driving 8 hours to add another heart on paws to my pack of 2 pups, 3 purrs and a bird.

So, what will I do with all the extra energy and time I gain tomorrow? Enjoy a long drive, rescue a pup and visit with my best friend from high-school. Cool beans! I'll post photos when I get back!

Cheers! Viveca

What special flavor will you splash into your Fruit and Veggie Day? Do tell ...

Fruit Smootie, Veggie Greenie & Supplies for Monday

I'm back with those recipes for our Monday Fruit and Veggie Day. Have fun picking them yourself over the weekend or just pick-them-up at your local grocer. Do feel free to post and share your own recipes using the "Comment" option below!

Strawberry Banana Smoothie
Serves 2 to 3
8 fresh strawberries
1 ripe banana (could be frozen), cut into chunks
3/4 cup fresh strawberry juice (or black cherry juice)
1/2 cup almond or cashew milk
Ice cubes (optional)
Blend all ingredients and serve. If you want it thicker and colder, add ice cubes.
VARIATION: Add mango, papaya or pineapple for a Tropical Smoothie.

-adapted from recipe in The Healing Power of NatureFoods: 50 Revitalizing SuperFoods and Lifestyle Choices that Promote Vibrant Health


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Ba-Ba-Ba-Beeting with Energy!
Serves 2 to 3
3 medium beets, quartered
6-8 carrots
6 leaves of Romain lettuce
1 cup fresh spinach
1 cut fresh kale
1 cucumber
handful parsley
inch of ginger
Juice all the ingredients and serve immediately. Add a squeeze of lemon. Sip slowly and enjoy.

-adapted from "Beet Veggie Juice" recipe in The Healing Power of NatureFoods


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If you don't have a juicer, just pick up a carton of all-natural, fresh apple, carrot and fresh green at your grocery or health food store. Check the "Sell By" Dates to get the freshest juice possible. Stay away for the sugary fruit juice drinks.

Also pick up a gallon of distilled water. Festive umbrellas are optional for recommended!

Cheers! Viveca