In this edition of Be Well, Chinweoke gives us a great overview about the benefits of food, Kristy reminds us about getting active and planning activity into our daily lives. Kristy also provides some great links to check out and I am suggesting 3 recipes, a soup, pasta and cupcakes.
Be Well…Ellen
Thursday, July 2, 2009
What are the natural benefits in the food we eat everyday?
Many of us do not put much thought into the foods that we eat everyday. Have you ever wondered what your food does for you other than fill your stomach? There are many foods that have been shown to have an added benefit to them that can enhance your nutritional health. Check out this link http://health.msn.com/nutrition/nutrient-library/ to see all the different vitamins and minerals your body needs where you can find them and what they do for your body.
Vitamins and Minerals
Some of the obvious benefits in foods are the abundance of vitamins and minerals that the body needs to function. Some of these are vitamins A, C and E, and minerals such as calcium and potassium. There are many foods that provide these needed substances, the best choice is a fresh food source. If you reach for fresh produce and vegetables, and natural unprocessed foods like eggs and lean meats you are sure to be getting a variety of vitamins and minerals in the foods you eat everyday.
Fibre
Fibre is often neglected as something that is needed and important in the body. But in reality fibre plays a large role in the health of the body, especially the colon. Fibre is obtained from lots of foods we eat everyday, mostly whole grains, broccoli and fruits like apples. Fibre in the diet ensure passing of wastes from the body and maintains the health of the bowel.
Antioxidants
Antioxidants work to prevent oxidative damage to cells of the body from free radicals. Free radicals are molecules that have an unpaired electron which allows it to be reactive to the cells in the body. Uncontrolled oxidation due to this can damage and kill cells of the body. Some examples are vitamin E and vitamin C; these antioxidants can work to prevent this cell damage.
Supplements or nutrient dense foods – Is one better for me?
Supplementing is something that is dependant on every person’s different health needs, concerns and goals. For most vitamins and minerals can be achieved in needed amounts through a well balanced diet based from Canada’s Food Guide. For those who have medical conditions and possibly difficulty eating supplementation may be something that is a source for reaching nutrition goals. It is always best to talk to your physician when thinking of starting a supplement in your dietary pattern.
Live Well…Chinweoke
Vitamins and Minerals
Some of the obvious benefits in foods are the abundance of vitamins and minerals that the body needs to function. Some of these are vitamins A, C and E, and minerals such as calcium and potassium. There are many foods that provide these needed substances, the best choice is a fresh food source. If you reach for fresh produce and vegetables, and natural unprocessed foods like eggs and lean meats you are sure to be getting a variety of vitamins and minerals in the foods you eat everyday.
Fibre
Fibre is often neglected as something that is needed and important in the body. But in reality fibre plays a large role in the health of the body, especially the colon. Fibre is obtained from lots of foods we eat everyday, mostly whole grains, broccoli and fruits like apples. Fibre in the diet ensure passing of wastes from the body and maintains the health of the bowel.
Antioxidants
Antioxidants work to prevent oxidative damage to cells of the body from free radicals. Free radicals are molecules that have an unpaired electron which allows it to be reactive to the cells in the body. Uncontrolled oxidation due to this can damage and kill cells of the body. Some examples are vitamin E and vitamin C; these antioxidants can work to prevent this cell damage.
Supplements or nutrient dense foods – Is one better for me?
Supplementing is something that is dependant on every person’s different health needs, concerns and goals. For most vitamins and minerals can be achieved in needed amounts through a well balanced diet based from Canada’s Food Guide. For those who have medical conditions and possibly difficulty eating supplementation may be something that is a source for reaching nutrition goals. It is always best to talk to your physician when thinking of starting a supplement in your dietary pattern.
Live Well…Chinweoke
Activities that the whole family can enjoy
Summer is a great time to get the whole family active together. Plan a picnic and rather than just the food being the central gathering, make an afternoon of activities the focus.
Here are some great (and fun) ideas to get active this summer:
Plan a soccer game! No need to get all the rules right, just run, kick and shoot!
Softball...or catch
Bicycle ride
Tag
Create an obstacle course with whatever you have around. Go up and over play structures, go in and out of goal posts, and try for your best time sprinting.
Go for a nature walk. Hiking through woods and up hills.
Bocce ball
Play a game of ultimate frisbee
Go to a lake and play volleyball in the water
Learn how to play tennis or badminton
Plan a camping trip with water sports such as canoeing or kayaking
Touch football game
Street hockey
Basketball
The main objective is to get everyone moving. No matter what you say to your kids, your actions will speak louder than your words. If you are active they will follow closely in your footsteps! Enjoy the time you have outside with the people you love, doing the things that make you healthier.
Great websites to check out:
http://www.kaboose.com/features/healthykids/active-families.html
http://www.actnowbc.ca/families/ideas_for_an_active_family
http://www.fvsd.ab.ca/stm/end_of_the_year_and_summer_activ.htm
Keep Well…Kristy
Here are some great (and fun) ideas to get active this summer:
Plan a soccer game! No need to get all the rules right, just run, kick and shoot!
Softball...or catch
Bicycle ride
Tag
Create an obstacle course with whatever you have around. Go up and over play structures, go in and out of goal posts, and try for your best time sprinting.
Go for a nature walk. Hiking through woods and up hills.
Bocce ball
Play a game of ultimate frisbee
Go to a lake and play volleyball in the water
Learn how to play tennis or badminton
Plan a camping trip with water sports such as canoeing or kayaking
Touch football game
Street hockey
Basketball
The main objective is to get everyone moving. No matter what you say to your kids, your actions will speak louder than your words. If you are active they will follow closely in your footsteps! Enjoy the time you have outside with the people you love, doing the things that make you healthier.
Great websites to check out:
http://www.kaboose.com/features/healthykids/active-families.html
http://www.actnowbc.ca/families/ideas_for_an_active_family
http://www.fvsd.ab.ca/stm/end_of_the_year_and_summer_activ.htm
Keep Well…Kristy
Summer is here! School is done! Here comes summer camp, holidays, festival and great local food.
A great recipe to cool down during the summer is a gazpacho. http://www.mcgacanola.org/food_recipe_individual.cfm?id=122
A wonderful cold soup that is pureed and can be as spicy as you would like it. The homemade croutons are a great touch.
When I have too much bread in my home and needing to decide what to do with it, I cut the bread into cubes and freeze it so it is ready for homemade croutons or for a great, fast and easy try the recipe Rapini n’ Orecchiette. It calls for bread cubes.
http://www.mcgacanola.org/food_recipe_individual.cfm?id=300
Rapini is a common vegetable in Chinese and Italian cuisine. Also known as Broccoli Rabe, it is a good source of many vitamins and minerals. Orecchiette is an Italian pasta that is shaped as an ear. If you cannot find orecchiette pasta, try this recipe with small shell pasta.
And now for something sweet, try the Lemon-Lime Cupcakes. Easy to take to the lake, cabin or for that Canada’s Day celebration
http://www.mcgacanola.org/food_recipe_individual.cfm?id=254
A wonderful cold soup that is pureed and can be as spicy as you would like it. The homemade croutons are a great touch.
When I have too much bread in my home and needing to decide what to do with it, I cut the bread into cubes and freeze it so it is ready for homemade croutons or for a great, fast and easy try the recipe Rapini n’ Orecchiette. It calls for bread cubes.
http://www.mcgacanola.org/food_recipe_individual.cfm?id=300
Rapini is a common vegetable in Chinese and Italian cuisine. Also known as Broccoli Rabe, it is a good source of many vitamins and minerals. Orecchiette is an Italian pasta that is shaped as an ear. If you cannot find orecchiette pasta, try this recipe with small shell pasta.
And now for something sweet, try the Lemon-Lime Cupcakes. Easy to take to the lake, cabin or for that Canada’s Day celebration
http://www.mcgacanola.org/food_recipe_individual.cfm?id=254
Summer is here! School is done! Here comes summer camp, holidays, festival and great local food.
A great recipe to cool down during the summer is a gazpacho. http://www.mcgacanola.org/food_recipe_individual.cfm?id=122
A wonderful cold soup that is pureed and can be as spicy as you would like it. The homemade croutons are a great touch.
When I have too much bread in my home and needing to decide what to do with it, I cut the bread into cubes and freeze it so it is ready for homemade croutons or for a great, fast and easy try the recipe Rapini n’ Orecchiette. It calls for bread cubes.
http://www.mcgacanola.org/food_recipe_individual.cfm?id=300
Rapini is a common vegetable in Chinese and Italian cuisine. Also known as Broccoli Rabe, it is a good source of many vitamins and minerals. Orecchiette is an Italian pasta that is shaped as an ear. If you cannot find orecchiette pasta, try this recipe with small shell pasta.
And now for something sweet, try the Lemon-Lime Cupcakes. Easy to take to the lake, cabin or for that Canada’s Day celebration
A wonderful cold soup that is pureed and can be as spicy as you would like it. The homemade croutons are a great touch.
When I have too much bread in my home and needing to decide what to do with it, I cut the bread into cubes and freeze it so it is ready for homemade croutons or for a great, fast and easy try the recipe Rapini n’ Orecchiette. It calls for bread cubes.
http://www.mcgacanola.org/food_recipe_individual.cfm?id=300
Rapini is a common vegetable in Chinese and Italian cuisine. Also known as Broccoli Rabe, it is a good source of many vitamins and minerals. Orecchiette is an Italian pasta that is shaped as an ear. If you cannot find orecchiette pasta, try this recipe with small shell pasta.
And now for something sweet, try the Lemon-Lime Cupcakes. Easy to take to the lake, cabin or for that Canada’s Day celebration
Lemon-Lime Cupcakes
Yield: 2 dozen cupcakes
1 (18 oz) pkg lemon cake mix 1 (515 g) pkg
1/3 cup canola oil 75 mL
1 1/4 cup water 300 mL
3 eggs 3
2 Tbsp grated lime zest 30 mL
2 Tbsp grated lemon zest 30 mL
Preheat oven 375 F (190 C). Line muffin pans with 24 paper baking cups. In large mixing bowl, combine all cupcake ingredients and beat well, about 2 minutes. Spoon the batter into baking cups. Bake cupcakes for 14 - 18 minutes or until toothpick inserted into the cupcakes comes out clean. Remove from pan and cool on wire rack. Remove cupcakes from baking cups.
Cream Cheese Frosting
1 (8 oz) pkg cream cheese 1 (250 g) pkg
2 1/2 - 3 cup confectioners' sugar 625-750 mL
1 tsp lime zest 5 mL
1 tsp lemon zest 5 mL
candied fruit pieces
1 (8 oz) pkg cream cheese 1 (250 g) pkg
2 1/2 - 3 cup confectioners' sugar 625-750 mL
1 tsp lime zest 5 mL
1 tsp lemon zest 5 mL
candied fruit pieces
Place cream cheese in mixing bowl and beat until smooth and creamy. Add confectioners' sugar and continue to beat until well mixed. Add any additional confectioners' sugar as needed. Add lime and lemon zest and beat until combined. Spread frosting over cupcakes and decorate with candied fruit pieces.
Gazpacho
Yield: 12 servings
3 cup tomato juice 750 mL
2 Tbsp canola oil 30 mL
1/4 tsp hot sauce 1 mL
2 tomatoes, peeled and chopped 2
1 seedless cucumber, peeled and chopped 1
1 red pepper, peeled and chopped 1
1 green pepper, peeled and chopped 1
1 small onion, coarsely chopped 1
1 carrot, peeled and coarsely chopped 1
1 garlic clove , coarsely chopped 1
salt and pepper to taste
fresh cilantro, for garnish
In a food processor, blend tomatoes, cucumber, red pepper, green pepper, onion, carrot, garlic, canola oil, hot sauce and tomato juice until almost smooth. Season and refrigerate for 2 hours. Serve with cilantro and croutons.
Croutons
4 slices multi grain bread, cut into small pieces 4 slices
1/4 cup canola oil 50 mL
2 Tbsp Parmesan cheese 30 mL
salt and pepper
Preheat oven to 350 F (180 C). Toss bread with canola oil, salt, pepper and Parmesan cheese. Place on baking sheet. Bake for 20 minutes, until crisp. Stir occasionally.
Eat Well…Ellen
Subscribe to:
Posts (Atom)
