3-Day Fruit & Vegetable Diet

High in fiber, vitamins, minerals and antioxidants, fruit and vegetables may reduce your risk for heart disease, cancer, obesity and Type 2 diabetes. Some detox diets promote eating only fruit and vegetables for a period of time to cleanse the system of toxins and improve digestion. Although there is no evidence to support that these diets work, there's no harm in eating only fruits and vegetables for three days. Just be sure to resume your normal diet including all of the food groups at the end of the three days. Speak to your doctor if you have any health conditions that may make it dangerous for you to follow a fruit and vegetable diet.

Prepare for Your Diet

Rather than abruptly changing your diet for three days, you can make certain changes in the period leading up to your diet that will make it easier and gentler on your body. Dr. Ben Kim, a chiropractor who runs a fasting clinic, recommends tapering your consumption of several types of foods and beverages for at least a few days and as much as a week beforehand. These include alcohol, caffeine, salt, sugar, other types of sweeteners and all animal foods, such as meat, eggs, fish, dairy, shellfish and poultry. Kim warns that because these foods are more stressful for your digestive system to process, cutting them out of your diet suddenly can create uncomfortable withdrawal symptoms.

Raw or Cooked?

A lot of cleanse diets suggest that eating fruits and vegetables raw is better for your health. But this isn't scientifically proven. In fact, there is some benefit to cooking your produce -- at least some of your veggies. While high-heat methods like frying can destroy some nutrients and increase your fat intake, certain nutrients actually become more bioavailable when cooked, such as the antioxidant lycopene in tomatoes. If you plan to cook your veggies during your three-day diet, choose a cooking method least likely to deplete nutrients. Of all the methods tested in a study published in the "Journal of Zhejiang University SCIENCE B" in 2009, steaming broccoli preserved the most vitamin C, chlorophyll and antioxidants called glucosinolates.

Sample Meals

Whip up a smoothie for breakfast with berries, mango, banana and leafy greens, and add some avocado for healthy fats and a creamy texture. Kim notes that the fatty acids in avocado can help you stay full until your next meal. For lunch, enjoy a large salad with all your favorite vegetables, and even some fruits for sweetness. Use lemon juice and dash of extra virgin olive oil for a salad dressing, if desired. After your salad, if you need a little something extra to keep you full until dinner, Kim suggests a steamed Yukon gold, new or sweet potato. For dinner, you can have any variety of raw or steamed vegetables and fruits that you like, but have at least equal amounts of fruits and veggies, recommends Kim. For snacks, Kim suggests raw veggies dipped in guacamole. Sip on sparkling or plain water and unsweetened green or herbal tea.

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Improve Your Odds for a Long and Healthy Life

You know the story: Somebody's 99-year-old aunt never exercised, smoked her whole life, and lived on a diet of red meat and ice cream. So why bother with healthy living, right?

"For every one person who lives a long life of unhealthy choices, there are countless others who die prematurely because of them," says Robert Schreiber, MD. He's a doctor at Hebrew SeniorLife, an affiliate of Harvard Medical School.

No one is guaranteed a healthy life. But following certain guidelines -- namely, eating well, exercising, and not smoking -- can do a lot for you.

Start with these three simple steps.

Step 1: Tap In to the Power of Food

Make smart choices. You need enough fuel to get through the day without loading up on extra calories. Start with fruits, vegetables, nuts, whole grains, seafood, and fat-free or low-fat dairy products. Avoidtrans fats and empty calories like those in sugary drinks that don't give you any nutrients.

Cut back on sweets. If you really love chocolate, enjoy it in small amounts, keeping the calories in mind. "Chocolate has some nutritional value but is also high in sugar and fat," says Jen Sacheck, PhD, anutrition professor at Tufts University's Friedman School of NutritionScience and Policy.

Pass up drinks and food products with added sugar. The food label may not specifically say "added sugar," so be on the lookout for ingredients such as corn syrup, fructose, high-fructose corn syrup, and molasses.

How to Jump-Start Your Healthy Diet Plan

• Plan meals ahead of time to ward off unhealthy temptations.
• Upgrade to healthier ingredients. For example, make an omelet with egg whites and vegetables, instead of piling on cheese and sausage.
• Serve yourself smaller portions.
• Slow down when you eat. You'll give your body a chance to feel full.

Step 2: Exercise Regularly

Make fitness a part of your daily life. A good goal is 150 minutes of moderate exercise each week. You can break that into five sessions if each session lasts for 30 minutes. Or you can do it for less time, as long as you make your activity more challenging.

Any activity that raises your heart rate counts. It could be brisk walking, sports, housework, or yard work.

How to Jump-Start Your Exercise Plan

• Remember that some activity is better than none. When you have a choice between walking or driving, choose walking.
• Find activities that you like and that keep you coming back.
• Start slowly. You're more likely to stick with a plan that's not too hard.
• Make your workouts longer and harder gradually, when you feel ready.

Step 3: Quit Smoking

Get a health boost. No matter how old you are when you quit smoking, you improve your chances for a healthy life almost immediately. For example:

• A smoker's heart rate drops within 20 minutes after the last cigarette.
• Carbon monoxide levels in the blood drop to normal 12 hours after quitting.
• Within 2 weeks to 3 months after quitting, a smoker's heart attackrisk begins to drop, and lung function begins to improve.
• One year of not smoking cuts the risk of heart disease in half.

Know that it’s never too late. If you’re a smoker who has developed a health problem, giving it up can still make a difference. For example, if you need surgery, chemotherapy, or other treatments, quittingsmoking helps your body respond to treatment and heal. If you've hadcancer, it may also lower the risk of a cancer returning or a secondcancer developing.

How to Jump-Start Your No-Smoking Plan

• Make a list of reasons you want to quit.
• Set a quit date.
• Prepare yourself for challenges by mapping out ways you will cope.
• Let friends and family know about your plans to quit.
• Clear your surroundings of cigarettes and anything that makes you want to smoke.

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How to Stay Fit and Beautifully Healthy

1

Find the time. Exercise is one of the most important aspects in staying (or becoming) fit and healthy. Experts recommend that you should aim to be active for at least 30 minutes per day. Try scheduling your exercise the same way that you schedule other appointments and commitments. You'll be more likely to stick to it if it's on the calendar.^[1]

• If you are trying to tone-up or lose weight, you might need to exercise more than thirty minutes per day. If you belong to a gym, ask to have a consultation with a personal trainer. They can help you plan a regimen for your specific goals.
• Exercise in increments. If you are finding it difficult to block out 30 or 60 minutes of your day for exercise, try getting your movement in smaller chunks of time. For example, walk to work, take a walk at lunch, and walk home.

2

Make it a habit. You will see the most benefits from exercise if you do it regularly. One good way to make a habit stick is to pick a form of exercise that you enjoy. For example, if you like swimming, make it a point to swim laps twice a week.^[2]

• Make it easy to stick to your routine. Try setting out your workout clothes and your gym bag the night before. That way, you're all set to head out the door in the morning.
• Utilize technology. Try a gadget to help you track your movements, such as a fitbit. There are even free apps on your phone that you can set to remind you to get up and move once an hour.
• Don't give up. It typically takes between 20 and 30 days to make a habit stick. Keep exercising, and eventually it will become a natural part of your day.

3

Go outdoors. There are definitely some perks to working out at a gym--air conditioning and televisions are a few. But scientists report that exercising outdoors, at least part of the time, can have major benefits. The varied terrain of a road, sidewalk, or trail challenges your body in ways that the monotony of a treadmill or elliptical trainer can't do.^[3]

• Exercising outside can also have positive benefits for your mental health. In studies, people who walked both outside and inside reported enjoying the activity much more when completed outside.
• Utilize your local parks. Many parks will have great areas for running or walking. If you like sports, you can also make use of the tennis courts or basketball courts.

4

Be social. If you involve other people in your exercise routine, you'll see a positive impact in your results. Finding a workout buddy can help with accountability. If you schedule an activity with a friend, you are less likely to cancel than if you were only cancelling on yourself.^[4]

• Group exercise classes also offer benefits. In classes, instructors can offer encouraging words. They can also motivate you and correct your form to make sure that you are doing each move safely and effectively.
• Working out is a great way to meet new people. Try joining a running club or a tennis league. You'll make friends with similar interests and stay in great shape.

5

Vary your routine. It's great when you find an exercise that you enjoy. And there's no reason to give up something you love, like yoga or swimming. However, it can be beneficial to vary your exercise routine. Your body will respond positively to new challenges and you'll see greater results when you switch things up.^[5]

• Your body will get used to a regular routine and will eventually start to spend less energy when you exercise. That means you'll burn fewer calories and might notice a plateau in your fitness goals.
• Try doing a mix of strength training and cardio. For example, try running for two minutes, then stopping to do some core exercises, such as a plank or crunches. You can switch up the order of your exercises and add new ones to your routine.
• Try changing your routine every two to four weeks to start seeing some faster results.

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