August Newsletter 2024

TASTE THE RAINBOW

Rainbows are a beautiful and colorful way to paint a healthy picture. Adding colorful ingredients can be beneficial to a healthy diet. Fruits and vegetables that are colorful are filled with phytonutrients that are rich in aromas and taste. Phytonutrients are the antioxidants that are produced by plants to provide essential benefits to our bodies. Food’s high in these phytonutrients is:

• Fruits and vegetables that are red, yellow, and orange.
• Dark leafy greens
• Onions and chives

When it comes to eating the rainbow, you should focus on a variety of colors as each can benefit your health in many ways. There are no downsides to getting your intake of fruits and veggies. By giving your body this variety, you’re giving your body a broad range of vitamins, minerals and those phytonutrients. This is an overview of the benefits of rainbow foods:

• Red, yellow, and orange: are all anti-inflammatory and antioxidants. Red specifically can help lower heart disease and cancer risk. Yellow and orange, can support eye health and lower the risk of heart disease and cancer.
• Green: anti-inflammatory and antioxidants that help lower the risk of cancer and heart disease.
• Purple and blue: anti-inflammatory and antioxidant that can help brain function and lower the risk of cancers and type II diabetes.
• White and brown: anti-inflammatory and antioxidant that can help lower the risk of cancers; one being colon cancer.

HYDRATION TIPS TO KEEP COOL

Whatever way you choose to get active, remember to always focus on Hydration. Besides maintaining a hydrated state daily, in this very hot and humid Georgian climate, it especially important to focus on Hydration during Exercise …

Staying hydrated during exercise is believed to delay fatigue and can help prevent heat-related illness. Adequate hydration can help decrease fluid losses, decrease strain on the heart and cardiovascular system, and enhance performance.

Hydrating before exercise is important, however, replenishing lost fluids, or rehydration, is effective in enhancing performance and retaining the balance of fluids in the body.  Drinking cold water as well as sports drinks can help to maintain proper body temperatures during exercise, especially in hot environments. Excessive fluid intake combined with inadequate salt intake can lead to a dangerous condition known as hyponatremia. To rehydrate quickly after exercise, an athlete can consume 120-150% of fluids lost while consuming sodium to help retain fluids.

Sports drinks during exercise may provide some benefits. The key ingredients in sports drinks are water, carbohydrates, and electrolytes. Sports drinks help restore nutrients that are lost during sweat and are considered a functional food for athletes. The sugar content of most sports drinks is between 5-10% and calories are often 6-12 per ounce. The electrolytes are usually sodium, chloride, potassium, and phosphorus. Sports drinks should not be confused with “Energy” or “Energy Sports” drinks that are now in the market. Research suggests a 6-8% carbohydrate solution containing a combination of glucose, fructose, sucrose, or glucose polymers are the most effective for those who need carbohydrate replacement.

The beverage of choice also depends on the type of exercise and environment:

Prolonged endurance events utilize glycogen and blood glucose as the main source of energy –  carbohydrate replacement is beneficial

Environments in which dehydration or hypothermia might be a cause for concern – water replacement is beneficial

Prolonged exercise in the heat where an athlete losses nutrients through sweat – Electrolyte replacement is beneficial

RECIPE OF THE MONTH 

Fruit tart is a perfect way to incorporate color of fruits and have a delicious treat at the same time.

Mango – yellow/orange – Beta-carotene 9Vitamin A) / Kiwi – green – rich in Vitamin C

Fruit Tart Recipe

Ingredients

For the crust

• 11 tablespoons unsalted butter, softened
• ⅓ cup sugar
• 1 egg yolk
• ¼ teaspoon salt
• 1 ½   cup all-purpose flour

For the Filling

• ½ cup mascarpone
• ½ cup heavy cream
• ½ cup confectioners’ sugar
• ½ teaspoon vanilla
• Assortment of fresh fruits (strawberry, kiwi, blueberries, raspberries, and mango)

• • Strawberry: Vitamin C and supports your immune system and controls blood sugar levels
  • Kiwi: Vitamin C and supports heart health, immunity, and digestion
  • Blueberries: Vitamin C and is a strong antioxidant that supports exercise recovery and lowers blood pressure
  • Raspberries: Vitamin C and is another strong antioxidant to improve balance and strength
  • Mango: Vitamin A and can help prevent diabetes and support eye health

Instructions

1. Preheat the oven to 375°F.
2. In a bowl, beat the butter and sugar until well blended with a large wooden spoon. Beat in the yolk and salt.
3. Add the flour to the butter and mix until the dough comes together. You may need to use your hands.
4. Press the dough into a mound. Transfer the dough to a 13 by 4-inch rectangular tart pan with a removable bottom. Alternatively, you can divide the dough into six 4-inch diameter mini tart pans.
5. Press the dough evenly into the bottom and sides of the pan. Remove any excess dough from the rim of the pan. Using a fork, poke holes all over the dough to prevent it from puffing up.
6. Place the tart pan on a baking sheet and bake on a lower rack for about 10-12 minutes. Cool completely.
7. In a large bowl or in the bowl of an electric mixer, whip the heavy cream to stiff peaks. Set aside the cream.
8. Beat the mascarpone cream cheese, sugar and vanilla with an electric mixer paddle or a hand mixer until smooth and creamy.
9. Gently fold the whipped cream into the cheese mix.
10. Spread the filling mixture into the cooled tart crusts. Top the filling with fresh fruit arrangements.

====

SET A GOAL FOR AUGUST   —–

Since it is mid-year, mid-summer – before you know it, Fall will bring in different produce in season, and thus different colors to focus on.

Make sure to eat your fill of colors throughout the day.  Summer colors have benefits to being antioxidants and anti-inflammatory with some having extra benefits. All in all, each has many different benefits to different aspects on your health.