6 Appetizing Ways to Get Your 5 Fruits & Veggies a Day

6 Appetizing Ways to Get Your 5 Fruits & Veggies a Day


By Shubhra Krishan

Of course, the new recommendations for eating fruit and veggies encourage you to eat between 5 and 9 a day, but even if you hit your daily quota of 5, you are doing great.

Don’t we know that it’s much easier said than done, though? Here are some clever ways to sneak in more of the good stuff:

Pop those veggies into soup: This is the ideal season for enjoying hot and hearty soups, and your best opportunity to get as much of the tomatoes, red peppers, carrots and other nutritional gems into your soup bowl and your system! And while you’re at it, add some beans to the proceedings, too.

5 Seasonal Vegan Soups

Stock fruit in small packs. Peaches, plums, cherries, berries, grapes—keep them handy in small bags, and you will find it convenient to munch on them. Bonus: you will cheerfully stave off your sugar cravings, too!

Just add beetroot: Sure, it’s holiday season and you are entitled to your piece of cake. But add some mashed beetroot into your chocolate cake batter, and give it a glorious crimson hue, as well as a power boost of real nutrition. Bonus: the kids will never know!

Munch on a veggie sandwich. Bursting with fresh flavor, a tomato cucumber sandwich with lettuce and low-fat cheese is a perfect snack indeed. One large tomato and lots of cucumber—you’ve got one portion out of five!

5 Delicious Vegan Sandwich Recipes

Layer them up in lasagna: sheets of pasta offer a brilliant chance for you to get those veggies in. Slice them up and slide them between the covers. In go bell peppers, carrots, green beans, asparagus and broccoli. Yummy, as well as good for health!

Mash them! Cauliflower and broccoli make an impressive alternative to mashed potatoes. To get the best out of them, simply boil the florets in salted water for about five minutes, then blend with olive oil, salt and pepper.

All of this does take some effort, but pays rich health benefits in the long run. According to the Harvard School of Public Health, ”Eating plenty of vegetables and fruits can help you ward off heart disease and stroke, control blood pressure, prevent some types of cancer, avoid a painful intestinal ailment called diverticulitis, and guard against cataract and macular degeneration, two common causes of vision loss.”


Disclaimer: This article is not intended to provide medical advice, diagnosis or treatment. Views expressed here do not necessarily reflect those of Saccsivdotcom or its staff.

7 Wonderful Things to Do this Fall

Fall has arrived! The new season officially began on September 22, but as the crisp air sets in and the leaves begin to change, autumn is now in full swing. Try out some of these wonderful fall ideas to mark the seasonal switch.

Trees shed their leaves in the fall in preparation for the winter. Instead of throwing those dried leaves away, use them to create your own compost. For those unfamiliar, composting is a natural way to discard your kitchen and garden waste and transform it into valuable and nutrient-rich soil. Instead of chucking fruit and vegetable peelings, coffee grounds, or egg shells into the trash headed for your local landfill, use this easy guide to create your very own compost and recycle away!
Summer has taken a hike for the next couple of months, providing a great opportunity to clean out your closet! Channel your inner good doer and donate the clothes you don’t want to an organization that could use them, like the Salvation Army. Another way to give back is to volunteer at a local food pantry or soup kitchen, making sure that folks have substantial foodstuffs as winter sets in.3. OUTDOORS
While the beautiful fall foliage is something to marvel at, this crisp season is also ripe for apple picking. Depending on where you live, there are lots of bountiful apple orchards that are open to the public. This is a great activity for families and kids of all ages, and can hopefully become an annual tradition.. SELF IMPROVEMENT
Fall is great time to learn something new, whether it’s acquiring a skill or taking a course. If you don’t feel like leaving the comfort of your home, check out these free education websites that will expand your mind. For more niche-oriented skills, get acquainted with Skillshare, The Amazings and Snapguide.5. IN THE KITCHEN
As the weather cools down, the kitchen is the warmest spot to be. Try your hand at some delectable fall-oriented recipes and fill your house with delicious aromas. You can start with an updated take on baked apples that’s easy and super tasty!6. INDOORS
Cool weather makes for cozy days indoors; make a mug of cinnamon apple cider and curl up with your favorite book. If you have kids, deem storytime a weekend activity where the whole family reads together. In the vein of spreading the joy of reading, visit We Give Books – a digital initiative that donates a book to a literacy charity for every book read on their site.. DIY
Nature has provided a lot of wonderful materials for DIY creations, starting with leaves. A great activity for kids and adults alike, here are four different ways to jazz up fall leaves. For the more advanced arts and crafts folks out there, take a note from master DIY professional Martha Stewart with autumnal door arrangements or check out My Sweet Savannah’s trendy take on a fall staple – pumpkins.


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Major air rescue planned in flooded Colorado county

Residents of Boulder County, Colorado are being asked to help guide helicopter pilots to their locations Monday as a major air rescue is being planned to take advantage of a clear weather forecast.

“The pilots are going to go anywhere and everywhere they can,” Gabrielle Boerkircher, Boulder County spokeswoman Gabrielle Boerkircher told the Daily Camera. “People need to be prepared to be evacuated. They need to try to flag down the choppers in any way they can.”

Residents are being encouraged to use white sheets, reflective mirrors, flares and signal fires to attract the attentions of the pilots and told to have a bag of medications, clothes, and other important items ready for when help arrives.

Elsewhere, emergency officials say at least 1,000 people in Larimer County were still waiting to be rescued from the floodwaters, but adverse weather conditions had grounded helicopters and supply drops.

Type 2 Rocky Mountain Incident Management Team commander
Shane Del Grosso said Sunday that many people had made contact with requests for evacuations, but authorities were in a “waiting game” due to the rain.


How pets benefit child development

untitledHaving a pet is usually a rite of childhood. Whether it is a hermit crab or gold fish, a dog, cat or horse, children enjoy the companionship offered by animals. Did you know, however, that not only can pets be a source of warm, fuzzy entertainment, but they can offer several developmental benefits to children as well? A child’s physical, social, emotional and cognitive development can all be encouraged by interaction with the family pet.


“Pets provide an impetus for running and practicing motor skills,” says Sheryl Dickstein, Ph.D., Director of Humane Education for the ASPCA. Walking a dog or running in the yard and throwing a ball are great ways to exercise the dog as well as for children to get away from sedentary indoor activities and move around. Small motor skills can be encouraged by allowing children to scoop food and pour water into dishes, and by helping to groom them. Depending on the child’s age, parental supervision is recommended for both the child’s and the pet’s safety.



For children especially, pets can be wonderful social facilitators. Children are more prone to approach and interact with another child who is playing with a pet. In this way, a pet can be the bridge between a less socially outgoing child and other potential playmates.

A pet itself can be a social object for children because of the nature of their relationship. “Because animals accept us for who we are, pets give some practice in a social relationship,” says Dickstein. Carlie Van Willigen’s five-year-old son Murphy is developmentally disabled, and until the family got a dog two years ago, his mother reports that he never really noticed his surroundings. That changed when the dog came into the house.

“For a while, he didn’t seem to even notice the dog, until one day he was running through the kitchen and skidded to a stop in front of the dog and started petting her. Eventually, he began throwing his ball and the dog would fetch it and he thought that was the greatest thing.” Van Willigen sees their dog as one of the catalysts that helped Murphy learn that there is a world outside of himself and his own needs.


Pets can facilitate various aspects of emotional development such as self-esteem and a sense of responsibility. Says Dickstein, “As kids age and take on more of the care for the pet, it helps to build self-confidence.” She points out however, that it is a misunderstood fact that pets teach children responsibility. “Parents teach responsibility,” explains Dickstein, “Pets just make a good vehicle for learning.”

The responsibility a child has for her pet needs be age appropriate. At the age of three, a child can help to fill food bowls. By five, he can begin to take on some basic grooming tasks as well as to help clean the pet’s living area. As children reach the mid-elementary school aged years, they can begin walking a dog independently, and as the teen years approach, the child will most likely be able to take on the bulk of the responsibility for a house pet. Keeping pet-oriented tasks age-appropriate is not only necessary for the safety of the pet, but for the child as well — both physically and emotionally.


As children grow, they may develop an interest in a specific type or breed of animal. Encouraging children to read about their favorite pet or to take part in obedience classes with a parent and the pet can all encourage a child’s cognitive development as it sparks the desire for learning. Bringing the child along to a veterinarian appointment will give him a chance to ask questions about proper care and his pet’s health.

With proper supervision, allowing children to research information about their pet on the Internet is another way they can learn about the pet’s special needs and unique characteristics as well as to correspond with other owners of the same type of pet. If your child’s desired pet is a horse but you live in a second story apartment, encourage your child to research horses anyway. Even if they can’t have the pet of their choice, the learning will be valuable to them anyway.

Pets as therapy

Because of the special bond that often develops between pet and child, pets can sometimes fill the role of comforter. Since the relationship is non-judgmental from the pet’s perspective, a hurting child might be more willing to initially trust a pet than a person.

Karen Hawkins runs a healing farm in Maine where she welcomes both children and animals who are in need of healing. Having worked extensively with foster children, Hawkins has seen the wonders that pets can work in the lives of these emotionally scarred children. “Some of my foster children had little or no nurturing when they were young. Having them help me nurture orphaned wildlife gave them some personal experiences of how nurturing should have been for them. I saw angry, sullen and sometimes downright vicious children – usually teens but sometimes younger – slowly become softer and milder in their behaviors. They began to trust more. They learned to confide their secrets to the animals and eventually that made it easier for them to begin to trust me enough to confide in me.”

Brining a pet into the family is not a decision that should be made lightly. It first must be a commitment by the parents, not the child, as they will ultimately be responsible for the pet’s welfare. Once that commitment has been made, however, and an appropriate pet has been found for the family, the joys and benefits of the pet relationship will last for many years to come.


Tough Meal

Originally posted on Photo Nature Blog:


Copyright Jeffrey Foltice

As I was visiting a wetland area in Zeeland, Michigan this afternoon, I spotted this Great Blue Heron looking for its dinner. It was interesting to watch as the long legged bird waded through the water looking for fish, frogs, etc. It ended up finding a small turtle, which it had trouble swallowing. I watched for a while as it continued trying along the shore in an area that was partially obscured from view, until it decided to fly away with the little turtle in its beak. I wonder if the big bird gave up eventually on the tough little turtle. (Click on any of my images to see an enlarged more detailed photo)

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Study finds iron from glacial melting serves as significant source of iron to North Atlantic Ocean

Source:A team of researchers from Woods Hole Oceanographic Institution in the US has found significant amounts of particulate iron in runoff from glacial melting in Greenland. Their paper is published today in Nature Geoscience

The researchers note that only recently have scientists begun to look closely at the contents of glacial melt, which other researchers have estimated is currently causing a sea level rise of approximately 3 mm a year. To learn more they have been examining the water at the base of three of Greenland’s glaciers. In so doing they discovered iron concentrations in the micromolar range for both dissolved and particulate iron.

They noted that particulate iron concentrations were far more plentiful than were those that were dissolved and that approximately half of the particulate iron observed was in a form that could be used by plants and animals that live in the sea. All told, their measurements indicate that the entire ice sheet is likely releasing approximately 0.3 Tg. of such iron per year. This they add, is roughly equivalent to the amount of nutrient iron carried into the Atlantic ocean via dust carried in the wind.

More iron in the ocean would likely spur the growth of algae, past studies suggest, which would eventually die and drift down to the sea floor, effectively sequestering the carbon dioxide they consume while alive. Thus, the addition of new iron concentrations as global warming heats and melts Greenland’s glaciers, could serve as a break on such warming, slowing the rate at which the planet heats up.

On the other hand, it might not. Algae needs more than just an infusion of iron to flourish—to grow in amounts large enough to impact global warming would require a significant increase in the amount of phosphates and nitrates in the sea as well.

Thus far the researchers have not expanded their research to learn how much of the iron from glacier melt actually reaches the open ocean, or to study whether the increase in iron has led to an actual increase in algae levels—for that reason, the team says they cannot conclude that the increase is having any real current impact on global warming. More research will have to be conducted before such assertions can be made.

The micronutrient iron is thought to limit primary productivity in large regions of the global ocean. Ice sheets and glaciers have been shown to deliver bioavailable iron to the coastal and open ocean in the form of sediment released from the base of icebergs and glacially derived dust. More direct measurements from glacial runoff are limited, but iron concentrations are thought to be in the nanomolar range. Here we present measurements of dissolved and particulate iron concentrations in glacial meltwater from the southwest margin of the Greenland ice sheet. We report micromolar concentrations of dissolved and particulate iron. Particulate iron concentrations were on average an order of magnitude higher than those of dissolved iron, and around 50% of this particulate iron was deemed to be potentially bioavailable, on the basis of experimental leaching. If our observations are scalable to the entire ice sheet, then the annual flux of dissolved and potentially bioavailable particulate iron to the North Atlantic Ocean would be approximately 0.3 Tg. This is comparable to dust-derived soluble iron inputs to the North Atlantic. We suggest that glacial runoff serves as a significant source of bioavailable iron to surrounding coastal oceans, which is likely to increase as melting of the Greenland ice sheet escalates under climate warming.