Gateway to Health Challenge
Newsletters
Week 3
Miracle Foods:
Vegetables and Fruits
Vegetables and fruit are not only loaded in vitamins and minerals, but are also high in antioxidant rich phytonutrients, such as flavonoids, lycopene and beta-carotene, which research shows helps prevent, and may even reverse, a wide variety of chronic diseases, such as cancer, heart disease, and Alzheimer’s disease. In addition, eating lots of vegetables and fruit reduces your risk of catching the seasonal cold and flu. If you are concerned about your weight, a diet rich in vegetables and fruit is associated with better weight control and can even help in your weight loss efforts. Start with trying to eat a minimum of 5 servings of fruits and vegetables per day, and slowly work towards more.
THE 5-A-DAY PROGRAM by Centers for Disease
Control (CDC) is a great resource. One of the many great
things their website has to offer is information on ways
to eat more vegetables and fruit. We all say there’s no
way that we can possibly eat 5 to 9 servings a day of
fruits and vegetables. Well, it may not be as hard as we
think it is. Here some basics:
A serving is:
- a medium-size piece of fruit
- 3/4 cup (6 fl. oz.) of 100 percent fruit or vegetable juice
- 1/2 cup cooked or canned vegetables or fruit
- 1 cup of raw leafy vegetables
- 1/2 cup cooked dry peas or beans
- 1/4 cup dried fruit
You can get your 5 to 9 A Day in many ways because fruits and vegetables come fresh, frozen, canned, dried, and as 100 percent fruit or vegetable juice.
Tips on Getting Started with
Eating 5 to 9 A Day
- Not sure how to eat 5 to 9 A Day? Start the day
with 100 percent fruit or vegetable juice. Slice
bananas or strawberries on top of your cereal. Have a
salad with lunch, and an apple for an afternoon snack.
Include a vegetable with dinner and you already have 5
A Day. If you need more than 5 servings per day, try
adding a piece of fruit for a snack or an extra
vegetable (like carrots or green beans) at dinner.
- There are so many choices when selecting fruits
and vegetables. Have you ever tried kiwifruit? How
about asparagus? Try something new that helps you
reach your 5 to 9 A Day.
- Keep things fresh and interesting by combining
fruits and vegetables of different flavors and colors,
like red grapes with pineapple chunks, or cucumbers
and red peppers.
- When you keep fruits and vegetables visible and
easily accessible you tend to eat them more; for
instance, store cut and cleaned produce at eye-level
in the refrigerator, or keep a big bowl of fruit on
the table.
- You can get some of your 5 to 9 A Day at
restaurants too. Try some of these healthy choices.
- veggie pizza
- pasta with vegetables (but watch out for those high fat cream sauces)
- fresh vegetable "wrap"
- vegetable soup
- small salad (instead of fries)
- plenty of fresh vegetables from the salad bar.
- Here are some things to remember when preparing
fruits and vegetables:
- Wash fruits and vegetables only before eating. If
you wash the item before storage, it will spoil more
quickly.
- The best way to wash the fruit or vegetable
thoroughly is by gently rubbing the produce item under
running tap water.
- If the fruit or vegetable is firm enough (like
potatoes and squashes) and the skin will be eaten,
then a scrub brush should be used to clean the
surface.
- All fruits and vegetables should be washed even
when the skin and rind are not eaten, such as oranges
and melons.
- You do not need to use detergents or bleaches when
washing any fruits or vegetables as they may stay on
the surface and might be absorbed into the produce.
Detergents and bleaches are not intended for use on
foods and consuming them on fruits and vegetables may
make you sick.
- Commercial produce sprays or washes are available
in some supermarkets. However, governmental agencies
do not recommend these sprays or washes. No washing
method completely removes or kills all microbes, which
may be present on the produce. Washing produce with
tap water is adequate.
- Take off the outer leaves of leafy vegetables such
as lettuce and cabbage before washing. Rinse leaves
individually under running tap water and place in a
salad spinner to dry.
- Cut out any bruised areas of the produce because
bacteria may grow and cause illness if consumed.
- Keep raw meats separate from fresh fruits and
vegetables. Use different cutting boards, knives, and
utensils when preparing meals.
- Always wash cutting boards, knives, utensils, and
your hands after handling raw meats and before
handling fresh fruits and vegetables.
- Be sure to keep your refrigerator clean and cold.
Wrap or cover any fruits or vegetables that you have
cut and store them above raw meats.
Nutrition Tip of the Week
(provided by University of Missouri Extension, Greta Hopke)
Eat for Health and Energy
We are all aware of the main reason for eating; to
provide the energy and nutrients our body needs to
maintain or achieve optimum health. However, there are
times we may eat due to other reasons, such as boredom,
stress, depressed mood, anger, etc. Often, when we eat
due to these other reasons we overeat, make poor food
choices, or feel worse than before we began to eat.
Instead of turning to food in your time of stress or
boredom, try something else. Here are a few suggestions
of what to do instead of eating:
- Go for a walk
Doing some type of physical activity can allow you to think the situation through or let you mind wonder. Research also shows that exercise helps your body relax and relieve emotional tension.
- Call a friend or family member
Often talking out a situation can help you feel relieved or see the situation from a different point of view.
- Do something you really enjoy,
such as reading a book or working in the garden.
- Put it in writing
By putting the situation and emotions in writing it allows you to express yourself, and when you are done you can throw it away or keep it!
Exercise Tip of the Week
Importance of Strength Training
Strength training has been scientifically proven to
be safe and effective for both men and women at any age.
While aerobic exercise, such as walking, jogging, or
swimming, has many excellent health benefits—it
maintains the heart and lungs and increases
cardiovascular fitness and endurance—it does not make
your muscles strong. Strength training does.
Strength training can be very effective in reducing
the risk factors for many chronic conditions and
diseases. Some of the benefits of strength training
include:
- Arthritis relief
- Restoration of balance and flexibility
- Helps maintain a healthy weight
- Improved glucose control
- Healthy state of mind
- Sleep improves
- Healthier heart tissue
Studies have shown that lifting weights two or three times a week increases strength by building muscle mass and bone density. Strength training, particularly in conjunction with regular aerobic exercise, can also have a profound impact on a person's mental and emotional health.
Source: The Department of Health and Human Services, Centers for Disease Control and Prevention
RECIPE
OF THE WEEK:
Four-Star Citrus Ambrosia
Citrus fruits are such a delightful treat during
winter and early spring months when few other fruits are
in season. Their sweet and tart flavors add sparkle to
many dishes and salads. In this month, when citrus fruit
is still in season and on sale, the Four-Star Citrus
Ambrosia makes for a healthy dessert. Vanilla yogurt
gently wraps a variety of citrus flavors in a light
creamy sauce while the toasted coconut adds some
additional sweetness and a nut-like flavor that is great
at breakfast or for an after-dinner dessert.
This recipe comes from the Sunkist Fresh Citrus Handbook.
Grated peel of ½ tangerine
1 carton (6 or 8 ounces) lowfat vanilla yogurt
2 tangerines, peeled, segmented, seeded
2 oranges, peeled, cut into half-cartwheel slices
1 grapefruit, peeled, sectioned
3 tablespoons flaked coconut, toasted
Fresh mint leaves (optional)
Stir tangerine peel into yogurt; chill. Divide fruit
into four dessert dishes; chill. To serve, spoon yogurt
mixture
over fruit. Sprinkle each serving with toasted coconut
and garnish with fresh mint leaves if desired.
Makes four generous servings. Nutrition information per serving: 155 calories, 4g protein, 2g fat, 32g carbohydrate, 47mg sodium, 3g dietary fiber, 418mg potassium.
 |
Site Administrator: |
|
|
|