October, Breast Cancer Awareness Month Health Benefits of Pink Foods

The Power of Pink

Health Benefits of Pink Foods

Pink Grapefruits contain lycopene. Lycopene is a naturally occurring chemical that gives fruits and vegetables a red color. It is one of a number of pigments called carotenoids. Lycopene is a powerful antioxidant that may help protect cells from damage. Current research is exploring the role of lycopene in relationship to preventing heart disease and cancer of the prostate, breast, lung, bladder, ovaries, colon, uterine, and pancreas.

 Pink Salmon is a good source of omega-3 fatty acids. In addition, pink salmon is rich in calcium, protein, magnesium and potassium; and contains iron, niacin, selenium, and vitamins A, B-12, C and E. Research shows that omega-3 fatty acids may reduce inflammation and help lower risk of chronic diseases such as heart disease, cancer, and arthritis. Omega-3 fatty acids are highly concentrated in the brain and appear to be important for cognitive (brain memory and performance) and behavioral function.

Beets are a good source of fiber, potassium and folate. Researchers believe the red pigment (called betacyanin) in beets may protect against the development of cancerous cells and might play a role in reducing the inflammation associated with heart disease.

Raspberries contain high levels of ellagic acid, a polyphenol and antioxidant being studied as a food in the fight against cancer. Raspberries are also rich in anthocyanins, a flavonoid compound that gives them their red color. Anthocyanins may help protect the circulatory, cardiovascular and neurological systems. Raspberries are a rich source of vitamin C, manganese and dietary fiber; and is a low-glycemic index food.

Red Onions are a natural sources of quercetin. Quercetin is a bioflavonoid and has antioxidant and anti-inflammatory properties. Quercetin is being studied for treating conditions of high cholesterol, heart disease, circulation problems, diabetes, cataracts, peptic ulcers, inflammation, asthma, gout, chronic fatigue syndrome, preventing cancer, and for treating chronic infections of the prostate. Quercetin research is evaluating the effectiveness of increased endurance and improved athletic performance. Red onions also provide allicin, an organic sulfur compound responsible for the taste and smell of onions. Allicin may protect against inflammation, allergies, and bacteria; and may reduce the risk factors of certain types of cancers.

 Guavas are rich in dietary fiber, vitamins A and C, folic acid, potassium, and manganese. A guava contains about 4 times the amount of vitamin C as an orange. Vitamin C is an antioxidant, which helps, protects cells from free radical damage. Currently there is insufficient evidence to rate the effectiveness of guava in the treatment of colic, diarrhea, diabetes, cough, cataracts, high cholesterol, heart disease, cancer, and other conditions. More research is needed to evaluate the usefulness of guava for these conditions.

 Yogurt, Raspberry, Low Fat or Fat-Free Yogurt has been associated with a wide range of health benefits, due to its bacterial cultures and the many nutrients it contains. Yogurt is an excellent source of protein, calcium and potassium. Some research shows that yogurt with probiotic cultures may help improve the immune system; reduce yeast infections in women; help with digestion; and reduce colon and other cancer risks. Calcium has beneficial effects on bone mass and may help prevent osteoporosis. Many people who are lactose intolerant can enjoy yogurt. One serving of yogurt is one eight-ounce cup or serving.

National Breast Cancer Awareness Month
NBCAM Organizations Working Together
References. National Breast Cancer Awareness Month
American Cancer Society (ACS) www.cancer.org
American College of Obstetricians and Gynecologists www.acog.org
American College of Radiology (ACR) www.acr.org
The American Society of Clinical Oncology (ASCO) www.asco.org
The American Medical Women's Association (AMWA) www.amwa-doc.org
CancerCare www.cancercare.org
National Medical Association (NMA), www.nmanet.org
The Oncology Nursing Society (ONS) www.ons.org
Prevent Cancer Foundation www.preventcancer.org
Susan G. Komen for the Cure® www.komen.org
Centers for Medicare & Medicaid Services (CMS) www.cms.gov
National Cancer Institute (NCI), www.cancer.gov

Think Pink - The Power of Pink Foods

The Power of Pink

Think Pink

Pink Grapefruits contain lycopene. Lycopene is a naturally occurring chemical that gives fruits and vegetables a red color. It is one of a number of pigments called carotenoids. Lycopene is a powerful antioxidant that may help protect cells from damage. Current research explores lycopene's role in preventing heart disease and cancer of the prostate, breast, lung, bladder, ovaries, colon, uterine, and pancreas.

Pink Salmon is a good source of omega-3 fatty acids. In addition, it is rich in calcium, protein, magnesium, and potassium and contains iron, niacin, selenium, and vitamins A, B-12, C, and E. Research shows that omega-3 fatty acids may reduce inflammation and help lower the risk of chronic diseases such as heart disease, cancer, and arthritis. Omega-3 fatty acids are highly concentrated in the brain and appear to be important for cognitive (brain memory and performance) and behavioral function.

Researchers believe the red pigment (called betacyanin) in beets may protect against the development of cancerous cells and might reduce the inflammation associated with heart disease.

Raspberries contain high levels of ellagic acid, a polyphenol and antioxidant being studied as a food in the fight against cancer. Raspberries are also rich in anthocyanins, a flavonoid compound that gives them their red color. Anthocyanins may help protect the circulatory, cardiovascular and neurological systems. Raspberries are a rich source of vitamin C, manganese and dietary fiber; and is a low-glycemic index food.

Red Onions are a natural sources of quercetin. Quercetin is a bioflavonoid and has antioxidant and anti-inflammatory properties. Quercetin is being studied for treating conditions of high cholesterol, heart disease, circulation problems, diabetes, cataracts, peptic ulcers, inflammation, asthma, gout, chronic fatigue syndrome, preventing cancer, and for treating chronic infections of the prostate. Quercetin research is evaluating the effectiveness of increased endurance and improved athletic performance. Red onions also provide allicin, an organic sulfur compound responsible for the taste and smell of onions. Allicin may protect against inflammation, allergies, and bacteria; and reduce the risk factors of certain types of cancers.

Guavas are rich in dietary fiber, vitamins A and C, folic acid, potassium, and manganese. Guava contains about 4 times the amount of vitamin C as an orange. Vitamin C is an antioxidant that helps protect cells from free radical damage. Currently, there is insufficient evidence to rate the effectiveness of guava in the treatment of colic, diarrhea, diabetes, cough, cataracts, high cholesterol, heart disease, cancer, and other conditions. More research is needed to evaluate the usefulness of guava for these conditions.

Yogurt, Raspberry, Low Fat or Fat-Free Yogurt has been associated with a wide range of health benefits due to its bacterial cultures and the many nutrients it contains. Yogurt is an excellent source of protein, calcium, and potassium. Some research shows that yogurt with probiotic cultures may help improve the immune system; reduce yeast infections in women; help with digestion; and reduce colon and other cancer risks. Calcium has beneficial effects on bone mass and may help prevent osteoporosis. Many people who are lactose intolerant can enjoy yogurt. One serving of yogurt is one eight-ounce cup or serving.

Foods Symbolic of the Passover Seder

The Making of Matzah
Join Simon, Micah, and Sadie
as they take us through the Making of Matzah.
This Passover, we celebrate family, tradition,
and freedom. Connecting generations through
the timeless rituals of our heritage.
Chag Sameach
 

Shalom Sesame

Khalikidan's Passover Seder

Khalikidan and her family came to Israel from Ethiopia. 

Join her family for a Passover Seder, and 

share Khalikidan's excitement in reciting the four questions.

The Symbols of the Passover Seder

 

Passover is a holiday rich in symbols retelling the story of the Jewish people's exodus from Egypt. The seder is a ceremonial dinner observed on the first night of Passover, and in many homes on the second night as well. The seder table is set with a seder plate, salt water, matzo, kosher wine, Cup of Elijah, Miriam's Cup, and a copy of the Haggadah for each guest.

Matzo

Matzo is an unleavened bread made solely from flour and water and is not allowed to rise. Matzo symbolizes freedom. As the Jewish people fled Egypt there was no time to wait for the bread to rise. A plate of three whole matzahs are stacked and separated from each other by cloths or napkins. The middle matzo is broken in half and put aside for the afikoman.

The afikoman is eaten as a dessert. The person leading the seder will hide the afikoman and ask all the children to find it. Children will receive toys or other gifts as a reward for returning the afikoman.

The top and other half of the middle matzo is used for the hamotzi (blessing over bread), and the bottom matzo is used for the korech (Hillel sandwich).

Haggadah. The book containing the story of the Exodus and the ritual of the Seder. It is read at the Passover Seder.

Many of the symbols are displayed on the seder plate, which is the centerpiece of the seder table.

 
Karpas (Vegetable). This part of the seder plate dates back to a first and second century tradition in Jerusalem. At the beginning of the seder a vegetable, usually lettuce, radish or parsley is dipped in salt water and eaten. It is said the salt water represents the tears our ancestors shed during their years of enslavement.

Z'roa (Shank bone). The roasted shank bone of a lamb reminds us of when the Jewish people marked the doorposts of their homes with the blood of a lamb as a signal that death should pass over them. The shank bone also reminds us of the sacrificial lamb killed and eaten during the days when the Temple stood. In modern times, some Jewish families will use a poultry neck instead. Vegetarians will often replace the shank bone with a roasted beet, which has the color of blood and is shaped like a bone but is not derived from an animal.

Baytzah (Hard Boiled Egg). There are two interpretations of the symbolism of the hard-boiled egg. One is an ancient fertility symbol. The other is a symbol of mourning for the loss of the two Temples, the first of which was destroyed by the Babylonians in 586 B.C.E. and the second of which was destroyed by the Romans in 70 C.E. Hard-boiled eggs were traditionally the food of mourners and became symbolic for the loss of these sacred sites.

Charoset. A mixture of chopped apples, nuts, wine and spices representing the mortar the Jewish slaves used to build structures for the Egyptian Pharaoh.

Maror (Bitter Herbs) reminds us of the slavery the Jewish people endured in Egypt. Horseradish, either the root or a prepared paste, is often used.

Hazeret (Bitter Vegetable) also symbolizes the bitterness of slavery. Romaine lettuce is usually used. When hazeret is not represented on the seder plate some families will put a small bowl of salt water in its place.

Elijah's cup is placed at the center of the table. After the seder meal, it is customary to pour a cup of wine, the "Cup of Elijah," and open the front door of the home. According to tradition, at this moment, our homes are graced by the presence of Elijah the Prophet.

Miriam's Cup is a new ritual object placed on the seder table beside the Cup of Elijah. Miriam's Cup is filled with water close to the beginning of the seder. It symbolizes Miriam's Well, the water source for the Jewish people in the desert. Putting a Miriam's Cup on your table is a way of making your seder more inclusive. It lets people know that the words of girls and boys, women and men, are welcome. It is also a way of drawing attention to the importance of Miriam and the other women of the Exodus story - women who have sometimes been overlooked. It is said, "If it wasn't for the righteousness of women of that generation, we would not have been redeemed from Egypt."

To our Family and Friends, we wish you a Happy Passover.

Try Healthy Purple and Blue Foods

Purple and Blue Foods

Recipe

Roasted Purple Sweet Potato

by Justine Kelly, Sun Basket 

Nutrition Profile by @DietitianOnline

The purple sweet potato recipe is easy to make, rich in flavor, deliciousness, and healthy.
Author: Justine Kelly, Sun Basket

Serves: 2 servings

INGREDIENTS

1 lb. purple sweet potatoes

½ pound cremini mushrooms (baby bella or baby portobello)

2 sprigs fresh rosemary

2 tbs. olive oil

salt and pepper to taste

½ tsp. minced garlic (optional)

Get Ingredients Powered by Chicory

INSTRUCTIONS

Preheat oven to 400 degrees F.

Slice sweet potatoes into ½-inch thick wedges or cubes.

Slice mushrooms in half, or you can leave them whole if small.

Strip rosemary leaves from their stems and finely chop.

Combine potatoes, mushrooms, rosemary, olive oil, salt + pepper, and garlic in a mixing bowl.

Place mixture on a sheet pan, and roast in the oven for about 25-30 minutes; stir once halfway through cooking time.

Food Sources

Blue Grapes, Blue and Purple Potatoes, Blueberries, Dried Plums, Plums, Eggplant, Pomegranates, Elderberries, Juniper Berries, Purple Belgian Endive, Purple Cabbage, Purple Figs

Do you know other foods rich in blue or purple?

About Blue and Purple Foods

Blue and Purple fruits and vegetables get their color from a natural plant pigment called anthocyanins. Anthocyanins are antioxidants and belong to the phytochemicals called flavonoids. Anthocyanins are found in blueberries, grapes, and raisins.

Anthocyanins have health-promoting benefits, such as:

·         Reduces the risk of heart disease and stroke.

·         May reverse the short-term memory loss associated with aging.

·         Reduces the risk of several types of cancer.

·         Protects the urinary tract from infections.

·         May help control high blood pressure

·         May help boost the immune system.

·         Protects our cells from environmental damage (harmful free radicals)

Ways to Increase Blue and Purple Food Intake:
   Add blueberries to muffins, pancakes, and hot or cold cereals.
   Grab some plums or raisins for a snack on the go.
   Use Purple Belgian Endive as the main ingredient in a salad
   Use Purple Cabbage when preparing coleslaw.

Definitions
Phytonutrients (or phytochemicals) are found in plants and are part of what gives fruits and vegetables their colors. They help protect plants from diseases found in the environment and protect us in a similar way. Studies have linked an increase in fruit and vegetable intake with lowering the risk of specific cancers and heart disease. The following list describes how phytonutrients may also help protect human health.
1. Act as an antioxidant.
2. Improves immune response.
3. Improves cell-to-cell communication.
4. Destroys cancer cells.
5. Repairs DNA damage caused by toxins in the environment.

Antioxidants. As the body uses oxygen, there are by-products (known as “free radicals”) that can cause damage to cells. Antioxidants can prevent or slow down the damage caused by these free radicals and decrease the risk of many chronic diseases, such as heart disease and cancer. Antioxidants may also improve the immune defense and lower the risk of infection. Some examples of antioxidants include vitamin A (beta-carotene), vitamin C, vitamin E, lutein, lycopene, and flavonoids.

Wellness News employs young adults with "Special Needs" (Cerebral Palsy, Autism, Down Syndrome, Muscular Dystrophy). My staff started the project in September 2010. Over the next five months, we took over 600 photographs of colorful foods to create the March presentation for NNM. Many of the photographs are available for purchase, with the proceeds going to special-needs young adults. Contact Dr. Sandra Frank for additional information (recipenews@gmail.com).

Prepared by
http://www.dietitians-online.com/
http://www.weighing-success.com/
Wellness News (www.weighing-success.com/WellnessNews.html)
Sandra Frank, Ed.D, RDN, FAND
Jake Frank

The Power of Black and White Foods.

White and Black Foods

Food Sources

White: Cauliflower, Coconut, Garlic, Ginger, Green Onions, Scallions, Horseradish, Jicama, Kohlrabi, Leeks, Millet, Mushrooms, Onions, Parsnips, Quinoa, Shallots, Soy Products, Sunflower Seeds, Tofu, Turnips, White Beans, White Corn, White Sesame Seeds, Milk, Eggs

Do you know any other WHITE foods?

About White Foods

The white food category is diverse and includes fruits, vegetables, grains, milk, eggs, and tofu. Fruits and vegetables are good sources of fiber, and tofu is relatively high in protein. Eggs and milk are excellent sources of protein, and milk is rich in calcium, vitamin D, potassium, and magnesium. Potassium is also found in potatoes, which assists in protein synthesis and carbohydrate metabolism and is essential for normal heart function.

White fruits and vegetables contain the natural color pigment anthoxanthins, a type of flavonoid, which ranges in color from white or colorless to yellow and exhibit antioxidant properties. Allicin is a phytonutrient found in garlic and onions. Allicin may help reduce heart disease, lower cholesterol, reduce the risk of some types of cancer, act as an anti-inflammatory, and may function as an antioxidant. Quercetin is another anthoxanthin found in onions and shallots. Quercetin may lower the risk of heart disease and act as an anti-inflammatory.

Recipe

BlackBean and Rice Salad with Spicy Lime Dressing

by PhoebeLapine

Ways to Increase White Food Intake:

  Add onions, garlic, or shallots to salads, entrees, or soups.
  Snack on sunflower seeds.
  Try tofu in soups or prepare it as a main course.
  Add white beans to salads or season and serve as a side dish.
  Try a glass of low-fat or fat-free milk at bedtime.

Food Sources

Black: Black Beans, Black Cherries, Black Currants, Black Mushrooms, Black Olives, Black Quinoa, Black Raspberry, Black Rice, Black Sesame Seeds, Black Soybeans, Blackberries, Boysenberries, Prunes, Raisins, Seaweeds, Tamari (Soy Sauce)

Do you know other BLACK foods?

About Black Foods

Black-colored foods are rich in antioxidants, fiber, vitamins, and minerals. Black Rice contains vitamin E and the antioxidant anthocyanin.  Black Lentils are rich in iron and fiber and may help heal wounds and lower blood cholesterol.  Blackberries are high in the antioxidant polyphenolic, which may reduce inflammation. Blackberries are also a good source of dietary fiber, vitamin C, vitamin K, folic acid, and manganese. Black Soybeans are high in fiber and protein.  Raisins and prunes help in the treatment of constipation.  Raisins are a good source of fiber, antioxidants, vitamins, minerals, iron, potassium, and calcium. Prunes are a good source of fiber, vitamin A, potassium, and copper.

Ways to Increase Black Food Intake:

  Add raisins to hot cereal or use them as a snack.
  Add blackberries or black raspberries to salads or yogurt, or carry them as a snack.
  Substitute black rice for brown rice.
  Use black sesame seeds on fish or salads.

Wellness News employs young adults with "Special Needs" (Cerebral Palsy, Autism, Down Syndrome, Muscular Dystrophy). My staff started the project in September 2010. Over the next five months, we would take over 600 photographs of colorful foods to create the March presentation for NNM. Many of the photographs are available for purchase, with the proceeds going to special needs young adults. Contact Dr. Sandra Frank for additional information (recipenews@gmail.com).

Prepared by
http://www.dietitians-online.com/
http://www.weighing-success.com/
Wellness News (www.weighing-success.com/WellnessNews.html)
Sandra Frank, Ed.D, RDN, FAND
Jake Frank

Try Healthy Yellow and Orange Foods

Yellow and Orange Foods

Yellow Foods: Apricots, Bananas, Corn, Garbanzo Beans, Golden Apples, Golden Flax Seed, Golden Raisins, Grapefruit, Honey, Lemon, Lemongrass, Pears, Pineapple, Saffron, Spaghetti Squash, Squash Blossoms, Sweet Corn, Yellow Beans, Yellow Lentils, Yellow Peppers, Yellow Summer Squash, Yellow Wax Beans

Orange Foods: Butternut Squash, Cantaloupe, Carrots, Cheddar Cheese, Citrus Fruits, Clementine, Creamsicle, Mandarin Oranges, Mangoes, Nectarines, Orange Jello, Orange Peppers, Orange Tomatoes, Oranges, Papaya, Peaches, Pumpkin, Rutabagas, Salmon, Sweet Potatoes, Tangerines, Whole Grains, Yams

Do you know any other Yellow or Orange foods?

About Yellow and Orange Foods

Most orange and yellow fruits and vegetables contain antioxidants, such as vitamin C and the phytonutrients carotenoids and bioflavonoids. The foods are also rich in fiber and many vitamins and minerals.

Carotenoids give fruits and vegetables their color and are converted into vitamin A in the body. Vitamin A is needed for vision, new cell growth, healthy skin and tissues, and night vision. Carrots and sweet potatoes are rich in beta carotene.

Citrus fruits, mangoes, nectarines, peaches, peppers, and sweet corn contain beta cryptoxanthin, a carotenoid that may help maintain the respiratory tract and reduce the risk of lung cancer. Hesperidin is a bioflavonoid found in citrus fruits and juices and may lower the risk of heart disease.

Vitamin C is in citrus fruits and helps maintain healthy teeth and gums; improves circulation; enhances iron absorption and helps resist infection.

Salmon is a great source of omega 3 fatty acids and may help reduce the risk of heart disease.

Yellow lentils are high in fiber, folate, and other B vitamins. Fiber helps prevent constipation. Folate is important in producing healthy red blood cells, preventing birth defects, and reducing the risk of strokes, heart disease, and some cancers.

Recipe

Sunshine Salad with Yellow Squash, Orange and Tomato 

Ways to Increase Yellow and Orange Food Intake:
• Add apricot, bananas, oranges, peaches, and/or papaya to cereals or salads. They will bright up your morning.
• For snacks or food on the go, choose any of the rich yellow and orange fruits and vegetables, for example, apricots, bananas, golden apples, golden raisins, pears, pineapple, carrots, oranges, mangoes, nectarines, papaya, peaches and/or tangerines.
• Add carrots and/or diced peppers (yellow or orange) to salads or main courses.
• Use sweet potatoes instead of white potatoes for a change in color
• Eat grilled salmon at least once a week.
• Prepare a butternut squash soup.

Wellness News employs young adults with "Special Needs" (Cerebral Palsy, Autism, Down Syndrome, Muscular Dystrophy). My staff started the project in September 2010. Over the next five months, we would take over 600 photographs of colorful foods in order to create the March presentation for NNM. Many of the photographs are available for purchase with the proceeds going to special needs young adults. Contact Dr. Sandra Frank for additional information (recipenews@gmail.com).

Prepared by
Sandra Frank, Ed.D, RD, LDN, FAND
Jake Frank
Jonathan Cruz