To Your Health: June 2012

In this issue:

• Summer of Color
• Foods from the Rainbow
• Add Color to Your Day
• National Dairy Month: Say Yay! To 3 A Day!
• Father’s Day Special
• Recipe of the Month: Blueberry Jicama Fruit Salad
• Quote of the Month

A Note from Bonnie

As a food and nutrition expert, I always stress the importance of eating a variety of colorful vegetables and fruits for optimal nutrition and balanced eating. Have you ever wondered what makes fruits and vegetables pop with color and if there is a link between these colors and our overall health and longevity? This month I am going to share the benefits of eating a variety of color in your diet, along with tips on how to increase your nutrient and color profile!

—Bonnie

 Summer of Color

In the quest for improved health and disease prevention we are always on the search for the one superfood that promises to deliver longevity and vitality. However, truth be told, there is no one food that can be claimed to be the “magic” pill. Instead, researchers have found two key properties, known as antioxidants and phytochemicals which can decrease risk of cancers, heart disease, and other chronic medical conditions. Antioxidants and phytochemicals are properties found in a variety of foods (particularly in fruits and vegetables) that help protect our cells from damage caused by free radicals. Free radicals are molecules that are thought to play a part in the aging process, some autoimmune diseases, as well as the development of cancers. Therefore, eating a diet that is rich in antioxidants and phytochemicals can help decrease the risk for chronic diseases. Below you will find suggested foods rich in these antioxidants and phytochemicals classified by color along with health properties and benefits. Increase the color on your plate by mixing in fruits and vegetables from each color of the rainbow and you will not only improve your health but you will also add years to your life!

Foods from the Rainbow:

Orange/yellow fruits and vegetables such as: apricots, cantaloupe, carrots, mangoes, papayas, peaches, yellow peppers, pumpkin, and sweet potatoes contain the natural plant pigment called “carotenoids.” Carotenoids play an essential role in the health of our eyes, as well as reducing the risk of cancers, heart disease, and improving our overall immune system.

Red fruits and vegetables such as: beets, red cabbage, cherries, cranberries, pink grapefruit, red grapes, red peppers, pomegranates, raspberries, rhubarb, strawberries, tomatoes and watermelon contain natural plant pigme nts called “lycopene” and “anthocyanins.” Lycopene is a carotenoid that has been found to help reduce the risk of cancers, especially prostate cancer. Anthocyanins act as a powerful antioxidant, helping to protect our cells from  free radical damage and keep our heart healthy.

Green fruits and vegetables such as: artichokes, asparagus, avocados, broccoli, Brussels sprouts, green cabbage, kiwi, lettuce, green onions, and peas are colored by the natural plant pigment cholrophyl. Dark green fruits and vegetables provide an excellent source of the antioxidants lutein and indoles. Lutein (found in foods such as dark greens, peas, and green peppers) works to support eye health and reduce the risk of cataracts. Indoles (found in broccoli, cabbage, and other cruciferous vegetables) have been found to provide protection against some cancers.

Blue/purple fruits and vegetables such as: blackberries, blueberries, eggplant, prunes, plums, an d purple grapes contain the natural plant pigment called “anthocyanins.” Anthocyanins have been found to protect cells from damage and reduce the risk of cancers and heart disease.

White fruits and vegetables such as: bananas, cauliflower, garlic, mushrooms, and white onions contain the natural plant pigment “anthoxanthins.” Anthoxanthins have been linked to a decrease in cholesterol and blood pressure, as well as reducing the risk for stomach cancer.

Add Color to Your Day:

Start the day with a berry smoothie! Blend blueberries, strawberries, blackberries and a banana along with your choice of milk or a non-dairy alternative. Add a scoop of protein powder along with flaxseed or cod liver oil for an extra nutritional boost!

Snack on red bell peppers! These make an excellent substitute for the afternoon munchies. Try dipping in fresh hummus or Greek yogurt for additional protein.

Making a salad? Forget the iceberg lettuce and instead toss together spinach, kale, red cabbage, arugula and romaine lettuce.

Add “juicing” to your nutrition regime. What an incredible easy and convenient way to pack in 5 – 7 servings of fruits and vegetables. Kale, spinach, apples, berries, carrots, and ginger are just a few of the most popular ingredients used today. Not only do they make an excellent juice blend but they also provide a variety of color to maximize the nutritional benefits you get from this one drink!

Swap the potato. The simple act of replacing a regular potato with a sweet potato will add more vitamin A, carotenoids, and fiber to your day.

Make a hearty sandwich. Next time you are going to make yourself a turkey sandwich, add spinach, red bell peppers, tomatoes, cabbage, cucumbers, shredded carrots, and sliced avocado for not only a more nutritious feast but also a more filling meal!

Brighten up your plate with a pop of color. Watermelon, kiwi, or mango slices added to a meal of grilled chicken, steamed broccoli, and brown rice can do wonders for the overall appearance and presentation of your dinner meal.

National Dairy Month: Say Yay!  To 3 A Day!

June is known for many things such as the beginning of summer, the end of school and warm weather, but strong teeth and bones?  Well, we can now add this to our list of why June is so great because it is also known as National Dairy Month!  Dairy is essential because it provides us with multiple health benefits.  Click here to learn more about how eating 3 servings a day of dairy can help put you on the road to nutritious success!

Quote of the Month:

“Eating is not merely a material pleasure. Eating well gives a spectacular joy to life and contributes immensely to goodwill and happy companionship. It is of great importance to the morale.”

– Elsa Schiaparelli

NEWS AND EVENTS:

The Nutrition Key with BRG Blog – Summer Series
Are you following Bonnie’s blog, The Nutrition Key with BRG?  Bonnie posts articles on current nutrition and fitness topics and/or new recipes 2-3 times per week.  All you have to do is click here and follow the instructions to receive an email with the link to each new post.

Don’t miss out!

Summer Series Topic:  Success Stories

Each Wednesday during the months of July-August, The Nutrition Key with BRG will present a Success Story in the Summer Success blog series.  These posts will reflect the personal triumphs of several of Bonnie’s clients in hopes of inspiring her readers to create their own success stories!  Be sure to subscribe to the blog, or check in every Wednesday to be inspired all summer long.

Bonnie was a guest on a recent blog talk radio show.  If you missed it and would like to listen, click on this link.

Father’s Day Nutrition Checkup! June 18th – 22nd

Special offer: 10% off

During this session, I will assess how well your nutritional needs are being met by your current food intake and eating habits. This will help you to make sure you are on track to preventing disease and improving your overall health. Nutrition recommendations will be made at the end of the visit to help you meet your health care goals. Call us today at (516) 486-4569 or email bonnie@brghealth.com.

Recipe of the Month: Blueberry Jicama Fruit Salad

Serves: 6

A variety of colors and textures make this simple blueberry fruit salad perfect for summer picnics. If yellow watermelon isn’t available, use mango, peach or nectarine for contrasting flavor and color with the blueberries. Allow the mint to infuse flavor for about 15 minutes before serving.

Ingredients

1 package (6 ounces) Driscoll’s Blueberries
1 cup jicama cubes (1/4-inch)
1 cups seedless red watermelon cubes (1/4-inch)
1 cups seedless yellow watermelon cubes (1/4-inch)
3 tablespoons chopped fresh mint
Grated zest and juice of 1 lime
Fleur de Sel or coarse salt, if desired

Instructions

1. Combine blueberries, jicama, melons, mint, lime zest and juice in a medium bowl.
2. Stir gently to combine.
3. Let stand 15 minutes for flavors to blend, or refrigerate until ready to serve.
4. Serve salad in martini or margarita glasses, and sprinkle lightly with salt if desired.
   Variation: Replace watermelon with red and green grapes cut in halves.

Nutrition Facts:
1/2 cup = 43 calories
0.5 gm total fat
0 gm saturated fat
21 mg sodium
11 gm carbohydrates
2 gm fiber
1 gm protein

Reproduced with permission of Driscolls

HERE

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