Your Healthy Rainbow

Some people still remain confused about which fresh vegetables are good for what part of your health. Interestingly, there is a memorable point of reference you can use to remember what to eat and why for healthier eating. That memorable reference point is a rainbow. Experts have said that in order to determine at a glance whether or not a meal is well balanced, you should look and see how colorful your plate is. The same is true in the rainbow theory. Different colored vegetables and fruits have different benefits for your health.

Here is an overlook at the colors of the rainbow and how they can impact and improve the quality of your own health:

Red
Red fruits and vegetables are rich in lycopene which is an antioxidant that prevents cardiovascular disease and prostate cancer. Healthy food choices are watermelons, tomatoes, and red grapefruits.

Orange and Yellow
Fruits and veggies that are orange or orangey-yellow in color contain vitamins A, E, and K, folate, potassium, and fiber. They are also a big supplier of vitamin c.

Green
Green fruits and veggies contain a high amount of lutein, which is an antioxidant the prevents heart disease and promotes healthier vision.  Carotenoids are also found in green foods, including beta-carotene. Green fruits also offer vitamin C. Kiwi fruits, avacados, and beans are all good green foods.

Blue/Purple
Purple food such as eggplants, blueberries, cranberries, and red grapes contain anthocyanidins, which help to strengthen capillaries, support capillary walls, and prevent blood clots. It is also a cancer-preventing agent. Purple foods also help promote healthy livers and gallbladders.

Other foods such as beans that come in an assortment of colors are high in fiber and antioxidants. In fact, the darker the bean is, the more antioxidants it has. It isn’t really hard to incorporate more healthy foods into your daily life. Many fruits and veggies can be added to compliment the things you already eat or be blended together for a tasty smoothie treat. The next time you plan out your dinner, aim for a rainbow covered plate to ensure you are eating the foods that will promote good health. Remember when you want a snack, it can be easy to skip the junk food if you have fresh, cut up fruits and veggies already waiting for your in the fridge. Eating healthier can be as simple and tasty as you want it to be.

Spinach – The Benefits

Everyone’s favorite sailor man loves his spinach but Popeye was really on to something when promoting the power of spinach. Green, leafy vegetables have more nutrients the human body needs than any other food. Not only does spinach make you strong, it also helps you prevent a number of diseases and health conditions including heart disease, arthritis, osteoporosis, and colon cancer. Spinach contains at least 13 flavonoid compounds that are considered to be antioxidants. Spinach extracts have even begun to be used in certain cancer treatments.

Incredible Health Properties

In addition to the antioxidant properties, spinach offers over 200% of the daily value of vitamin K in just one cup of fresh spinach. Vitamin K is necessary for maintaining bone health, If the spinach is boiled, one cup (which includes 6 x’s as much spinach) can total over 1000% of the daily value of vitamin K. Vitamin K1 aids the prevention of cells that break down the body’s bone. After Vitamin K1 is ingested, bacteria in the intestines convert it to Vitamin K2 which activates osteocalcin. Osteocalcin is the top non-collagen protein in bones. Helping bones even further, spinach contains magnesium and calcium.

Vitamin C and Vitamin A are also found in spinach. Both vitamins are important antioxidants that help to reduce the amount of free radicals in the body. They help to keep cholesterol from building up in the blood vessels and cuts down in the incidents of blocked arteries, strokes, and heart attacks. Spinach is also an excellent source of folate, which is needed to help convert the dangerous chemical homocysteine which can cause heart attacks and strokes if levels get too high.

Spinach Keeps Us Young

Research has shown that spinach may even help protect the brain from the effects of stress and age-related brain health issues. This is especially important because as we age, we start to lose our mental performance abilities. Eating 3 servings of spinach or other green leafy vegetables per day can help slow the rate of decline. Interestingly, when compared in studies against fruit, vegetables, and brain health, vegetables were shown to improve brain function while fruit studies did not.

Other properties of spinach includes lutein, which helps protect your eyesight from disease such as macular degeneration and cataracts and iron which helps prevent iron deficiencies especially in menstruating woman and helps the body efficiently transport oxygen to the lungs.

Choosing Spinach

Spinach should be chosen fresh, with deep green leaves and no signs of yellowing. The best time for spinach is from March to May and September to October, though it is available all-year round. You should store fresh spinach in a plastic bag in the crisper section of the refrigerator. It will stay fresh for approximately 5 days. Remember to wash the spinach only right before you are ready to use it and not before you store it or the excess moisture will ruin the freshness. Cooked spinach should be eaten and dispose of the left overs as it does not store well after cooking.

July Veggie of the Month: GARLIC

Garlic has long been hailed for it’s numerous benefits to health. Even old legend tells tales of the strength and courage garlic provided to those who ate it. It was also known for helping to keep evil spirits at bay and has been believed to be the cure-all for the common cold as well as other major health conditions. Essentially, garlic is a health food that is nutritious and should be included as part of a healthy diet.

Garlic has a strong flavor and smell which is the result of sulfur compounds. It is often used for flavoring of various meats and dishes. It is an extremely popular part of Mediterranean and Middle East countries as well as in China and India. Americans also consume a lot of garlic. More than 250 million pounds of garlic are estimated to be used by Americans each year and with the popularity of garlic’s health benefits, that number is steadily increasing.

The Varieties of Garlic
While many consumers may think that garlic is garlic, there are actually around 300 varieties of garlic that is grown worldwide. California is the leading state for garlic production and an estimated 90% of American garlic is grown there. Garlic is harvested in two different time periods – early, which is harvested during the middle of summer is white or off-white in color. Late garlic is off-white in color. Other varieties of garlic include:

American Garlic – has white skin and a strong flavor.

Chileno Garlic – has a reddish colored skin and is sharp-tasting. This variety of garlic is grown in Mexico.

Green Garlic – has a green color with a long green top and small whit bulb. Green garlic is harvested young so the flavor is milder than mature garlic.

Italian Garlic – has a mauve color and has a flavor considered to be milder than American garlic.

Selecting and Storing Garlic
Consumers can buy garlic all year around. It is available in both fresh and frozen form. When selecting fresh garlic, look for heads that are firm to the touch and stay away from soft or wrinkled cloves.  Keep garlic cloves in a cool, dark place but not in the refrigerator. It will stay good for several weeks. There are clay holders made to keep garlic fresh for longer periods of time. If cloves sprout, they are still usable but won’t have the same strength in flavor. Sprouts can be used like chives as an additive to many dishes.

Using Garlic
Peel the outer layers of skin from the bulb to remove the garlic cloves for full strength flavor. Whole unpeeled cloves can also be used for a muted flavor to some dishes. Garlic can be added while cooking or in a marinade and can be removed before serving the dish. Garlic can also be crushed, chopped, pressed or pureed. The more finely you cut the garlic, the stronger its flavor will be. Don’t use the green core of the garlic bulb as it is bitter in taste. When you cook with garlic, the flavor will be decreased in strength. The longer its cooked, the more mild it becomes. If sauteing with garlic, do not overcook it or use too high of a temperature or the garlic will become bitter tasting.

Recipe for Garlic

Garlic Chicken Adobo

You will need:

• 4 lbs of skinned chicken breast.
• 12 garlic cloves, peeled and sliced in half
• ½ cup of vinegar.
• ½ cup of soy sauce.
• ½ cup of water.
• Coarse ground black pepper, to taste.

To Prepare
Brown the chicken in a large skillet; then drain off the fat.

Add the garlic, soy sauce, vinegar, water and pepper.

Cover and simmer for about 35-40 minutes, until very tender. Turn the chicken once during this time.

June Veggie of the Month: Okra

Typically found in Cajun, Creole, and Southern food dishes, okra is a green vegetable, with a fuzzy texture that is actually a member of the cotton family. This vegetable is chock-full of nutrients, especially Vitamin C. Okra is also low in calories and is a fat-free food.

Choosing Okra

While okra is available all year around, it’s peak growing season is in the summer. You can select either frozen or fresh okra. When choosing okra, look for ones that are medium to dark in color with a skin that contains no blemishes. Okra can be picked after only two months of planting. They are generally picked when they are 2-3 inches long while they are still young so they remain tender. Older okra becomes tough.
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The Health Benefits of Raw Vegetables and Nuts

“Eat your vegetables!” How many times were you told this as a kid – or if you’re a parent, how many times have you reminded your children to eat their veggies?  We’re all aware of the need to eat vegetables but most of us don’t eat nearly enough.  When we do eat vegetables, chances are they’re cooked, which means we’ve removed most of the natural nutrients the body needs.

It doesn’t matter whether you consume your raw vegetables via vegetable juice or through eating them.  In some cases, vegetable juice may be absorbed into the body instantly because it requires less internal work from your body to digest.

What’s So Great About Raw Veggies?

When vegetables are in their natural, raw state, they are extremely rich in vitamins and minerals, trace elements, natural sugars and enzymes.  Our body requires all of these to normalize the bodily functions properly. The enzymes found in raw vegetables help our bodies digest food, and work as a natural laxative.
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