FATHERS, FRUITS AND VEGGIES

Summer is here…Can You Smell the BBQ! June has a lot to offer, not only do we salute our beloved Dad on the 19th…

but did you know that in June we celebrate National Fruit & Vegetable (F&V) Month. So pick-up a favorite fruit and veggie, and hug your Dad the next time you to see him!

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Color and More Color

Think color to eat healthfully.

From apricots through yellow onions, consider adding these top dozen fruits and vegetables to your diet this summer. Here are the top 12 Produce Picks:

1 . Apricots – lots of Vitamin A and excellent source of fiber.

2. Raspberries – Lots of vitamin C and good source of fiber.

3. Red Bell peppers – good source of Vitamin K, Thiamin, Riboflavin, Niacin, Potassium and Manganese, and a very good source of Fiber

4. Romaine lettuce – good source of Riboflavin, Vitamin B6, Calcium, Magnesium, Phosphorus and Copper and of course Fiber

5. Blueberries – High in all antioxidants and of course fiber.

6. Spinach – great for getting fiber, iron, Niacin and zinc

7. Broccoli – Vitamin E (Alpha Tocopherol), Thiamin, Riboflavin, Pantothenic Acid, Calcium, Iron, Magnesium, Phosphorus and Selenium, and a very good source of Fiber

8. Tangerines – excellent source of vitamins A and C and of course Fiber

9. Cantaloupe – Niacin, Vitamin B6 and Folate, and a very good source of Vitamin A,

10. Tomatoes – know for lycopene, and Vitamin E (Alpha Tocopherol), Thiamin, Niacin, Vitamin B6, Folate, Magnesium, Phosphorus and Copper and Fiber

11. Carrots – Excellent for Vitamin A, Vitamin C, Vitamin B6, Folate, Pantothenic Acid, Iron, Potassium and Copper and of course Fiber

12. Yellow Onions – good source of Fiber, Vitamin B6, Folate, Potassium and Manganese, and an excellent source of Vitamin C.

BESIDES ALL THESE NATURAL ANTIOXIDANTS, NOT THAT THIS MAGNIFECENT RAINBOW IS FULL OF DIETARY FIBER.

Other Benefits of Eating Fruit

Detoxification of the body-Detoxification is necessary for a healthy gut.

Energy giving-Carbohydrates are quickly released into the bloodstream.
Refreshing-Cool and refreshing.
Weight loss-Fills up the stomach if eaten before a meal, so you do not eat much at the meal. Also, fruit is great to eat as a snack instead of potato chips or fried and fatty foods. Combine with a unprocessed protein, and you have the perfect mini meal.

Antioxidants-Provide immunity from certain diseases.

Fiber-Prevents constipation and some forms of cancer.
Vitamins and minerals– Processed Foods, alcoholic beverages, and caffeinated beverages may interfere with the absorption of vitamins and minerals. But fruit and veggies are highly bioavailable vitamins and minerals in a natural package.

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Summer Nutrition IQ

1. You’re at a summer BBQ, for the healthiest burger patty, you should instruct the grill master to cook it…

Rare
Medium-well
Very very well

2. To get the biggest calcium hit, you should choose which cheese on your burger…

Lowfat cheddar
Full-fat cheddar
Low fat Swiss

3. To keep calorie count to a minimum, which drink should you order…

Long Island iced tea (4 oz)
Margarita on the rocks (4 oz)
Piña colada (4 oz)

(Answers: B, C, A)

Drink Up!

Water, water and more water. Sweating is the body’s way of cooling off. Spending more time outdoors can increase the amount of water loss as temperature rise especially if you’re active at all in the daytime hours.

Women need the equivalent of about 1.5 L of water per day while men need about 2 L for basic requirements. But this doesn’t take into account the extra water needed as a result of increased activity or loses due to higher temperatures. Aim to have an additional 1 to 1.5 L depending on your activity and sweat levels – urine should clear and light in color, like diluted lemonade, if it’s dark, has a strong odor and there isn’t a lot of volume, then it’s time to drink up!

Enjoy Seasonal Foods

Many fruits and vegetables are in season in summer, increasing their nutritional value and making them readily available. Summer fruits and vegetables such as berries, watermelon and avocados tend to be light, refreshing and packed with nutrients and hydration to help our bodies deal with the summer heat. Moreover, fruit that is IN SEASON tends to be less expensive at those times.

RECIPE OF HE MONTH

Sunshine Spinach Salad (5 servings)

This bright, colorful and slightly sweet spinach salad is very nutritious, delicious, high in all the good nutrients, and ready in less than 10 mins!

5 cups spinach leaves, washed
½ yellow/vidalia onion, sliced thin
½ red pepper, sliced
1 cucumber, sliced
1 can mandarin oranges, rinsed and chopped into small pieces
¼ cup of salted pumpkin seeds
¼ cup of feta cheese crumbles
Dressing – mix 2 Tbs olive oil and ¼ cup balsamic vinegar together, add Good Seasons^T Italian Dressing package of herbs

Slice all ingredients (besides spinach). Toss all ingredients together in large bowl. Add dressing and toss again. Serve.

Nutrition Information per Serving

Calories: 80
Total Fat: 3g
Saturated Fat: 0g
Protein: 3g
Carbohydrates: 14g
Cholesterol: 0mg
Dietary Fiber: 3g
Sodium: 205mg

FITNESS –

Turning what we eat into optimal fuel

Cardio workouts

Interval training is associated with fat burning is because the higher the intensity the more likely the physiological response is to overcome lipogenesis sensitivity (in layman’s terms, fat storage mode). To keep it simple, the mechanism is related to how the different hormones bind to either alpha or beta receptors. Before going into a physiology dissertation, in its simplicity, high intensity can overcome problems associated with alpha-receptor dominance in stubborn body fat. Well, why not keep the intensity high all the time, you may ask. The answer is that while high intensity can break down fatty acids in the cell, it does not burn fatty acids as a fuel, so that’s where the intervals become important. Switching between high and low creates that magic bullet.

– A great interval workout

Treadmill – 30 minute workout

(hips, hamstrings and glute strengthening)

Form: Power walk – long strides and squeeze glutes at the end of each stride.

Jogging – Choose a challenging pace with a jogging pace at at least 2 points higher than a walk.

Lunges – in place lunges, alternating right and left

Walk for 5 minutes ( first 2 is warm up, next 3 begins the rotations)

Leave the treadmill running, jump off of it and do alternating leg lunges for 30 seconds.

Get back on treadmill and at a jogging pace, jog for next 30 seconds.

Cycle through walk/lunges/jog according to this rotation below:

Mins 0 – 2 (walk/warm up)

Mins 2 – 5 (long walking strides, squeeze glutes)

Mins 5 – 5:30 alternating lunges

Carefully get back on treadmill and walk up to minute 6

Mins 6 – 8 jogging

Mins 8 – 10 walking

Mins 10 – 10:30 lunges

Carefully get back on treadmill and walk up to minute 11

Mins 11 – 13 jogging

Mins 13 – 15 walking

Mins 15 – 15:30 lunges

Carefully get back on treadmill and walk up to minute 16

Mins 16 – 18 jogging

Mins 18 – 20 walking

Mins 20 – 20:30 lunges

Carefully get back on treadmill and walk up to minute 21

Mins 21 – 25 walking

Mins 25 – 28 jogging

Mins 28 – 30 (cool down, easy walk)

UNTIL NEXT MONTH THEN….

EAT AND PERFORM STRONG !!!

Ilana