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    22 views4 pages

    Cce 02172015

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    © All Rights Reserved
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    of 4
    Wile backto-school may be September’ claim tofame, the ‘month that boasts the fist day of als also host to National Apple Month. Tasty and portable the oft-overlooked, TELE tied and-true apple's a super food in its own JIT taht Research conducted at the University of be AN ‘Massachusetts, Lowell found that eating two APF ‘apples a day as part ofa healthy diet may help ‘maintain bran function, prevent memory loss and protect against ‘cell damage that contibutes to age-related brain disorders tke ‘Alzheimer’ disease. Some research suggests that apples may increase the brain's production of acetylcholine, a neurotransmitter essential for memory. Apple peels specifically high Inthe free- radical fighting and Alzheimer’-disease-preventing antioxidant, quercetin. Munching on apples ona regular basis may aso help, prevent certain cancers such as lung and prostate decrease your tisk of developing heart disease; and may help minimize diabetic ‘blood sugar spikes. With just 80 calories, a medium-size apple! | coffers grams of ber and 148mg of potasslum. How doyoutke 5 ‘them apples? Well you can go upset the apple cart arid Seryejem In new ways: ad to chicken salad (ora regular greensalad=Keep ‘your slices fresh and free from brown by mixingiwith itl juice first), sandwiches, cheese platters, coleslaw bread! couscous, pancakes, roast pork, mashed squash, afd more. 7 PICK THE BEST APPLES THIS/FALI While all varieties ofappes provide health highest concentration of antioxidants, But ust a5 ‘or press for fresh cider. Look no further: ourhandy Created by Roger Beoullew director of culinary development 6 center-cut, lean pork chops, 402. each 1 teaspoon salt + 1 teaspoon pepper * 1 teaspoon vegetable oil 2 medium onions, chopped + 3 medium sweet potatoes, peeled ‘and grated » 3 medium granny smith apples, halved, cored, grated 3 tablespoons brown sugar * 1/2 teaspoon ground cinnamon 1/2 cup orange juice Preheat oven to 375 degrees. Sprinkle pork chops with salt and pepper. Heat olin a heavy, large oven-proof silt high heat. Ade pork chops and sauté until brown 3 side. Transfer pork chopst: to skillet and RO Bae iae mon. Add to skit and mix wth pan; pour in orange juice and bring to a bol, nthe oven and bake for 1/2 hou: or until the pork chops have reached an internal Serves 6 Cover alae om tft 3 99> 1 saturated a ans try fiber Ag: color! 15 97g tchum 445m RedDetcious | september | MEMES verygood | _poor poor fresh GoldenDelious| sept-ocr. | sweetandtender | evcalent | verygcod | verygood | freshple Fanos | GRAD, Saas il eee aa ae | fame Beauty | sept-now. | slghtytartandfem | good geod good citer [ Gala august-october “sweet and crisp_ excellent good good fresh, dried, cider NewonPipin | october | stohttrtandtim | verygood | excelent | good | fresh ple cider Mcintosh | september | tart sweetandtender| good | excelent | verygood | fesh pe cider Cortland, Empire, Macoun, and Spartan all popular in North America ar actually cross breeds of more than one apple variety. LUkewise, the popular Pink Lady is actualy the trademark name of crossbred Golden Delicious and Lady Wiliams apple varieties. Carbohydrates like popcom trigger the release of calming chemicals such as serotonin to keep stress levels low. Popcom is also a whole grain snack packed with powerful antioxidants and fiber Keep your kernels low fat with light-microwave, air or stove popped version. ‘ATufts University study found that a diet high in strawberries may slow and possibly reverse age-related mental decline due toa high antioxidant concentration, [Aso known as fibers, these nutritious nuts are filed with folate, a8 vitamin related to Alzheimer’s disease rsk reduction. This golden root contains two antioxidants—curcumin and gingerol—that may inhibitand reduce the build-up of certain plaques linked to Alzheimer’s disease development. The satisfaction felt ftera few bites of your favorite bar may be due to cocoa compounds that trigger the release of serotonin. Be choosy about your chocolate: dark has the highest antioxidants. Red, white, or russet are all an excellent source of vitamin Cand folate; studies have linked folate tothe reversal of age-related mental decine, such as short-term memory oss and coordination ‘And, vitamin C plays an important role in protecting compounds that allow nerve impulse transmissions ‘These little legumes are high in thiamin, the B vitamin vital fr cognitive function, Raw or cooked, these spears and their crowns are high in folate and vitamin C, as well This fish is high in omega-3s and vitamin B6, both mandatory for nurturing brain cell ‘membranes and brain signal transmissions. They also help repair DNA damage caused by free radicals. i7 Food fiction Diabetics should steer clear of fruit. "No way! Fresh fruit should play a role in everyone's daly diet—including those with type! Cortype Il diabetes. All carbs—bread, pasta, potatoes, rice, cereal, uit, and juices —wil aise blood glucose levels. However, certain factors affect how much itrses, namely ifthe fruit is eaten on an empty stomach ifthe frutis consumed with orafera high-fat or high-protein ‘meal, whether physical actity is done before or after eating, and what your blood glucose level was before eating. To incorporate fruit into a healthy diabetic meal plan, portion control is key. Carbohydrate grams from fruit need to be calculated into the allowance for that snack ‘or meal—whether you are using the plate method, carbohydrate counting method, exchange ‘method, or alycemic index method of tacking starch and sugar intake. Itisalso important to remember that different fruits may affect individuals differently: while a banana might raise ‘one persons blood sugar quite quickly it may be less drastic for someone else. Additionally, some frults are higher on the glycemic index than others, so limit the high rankers: canned fruits, dried fruits, fresh pineapple and mango. Safer selections include cherries, apples, pears, plums, peaches, bananas, oranges, and ‘grapefruit. Lastly, the addition of protein ora litte fat wil help control the body's blood ‘glucose response. Add alitle peanut butter toa banana half or have low-fat cheddar slices with your tasty, autumn apple! Note: For medical advice and treatment of diobetes, ‘consult your physician or health care professional. {.am trying to mix exercise and eating right {together and would ike to know what sthe correctamount of calories for a guy my size to be eating in order to lose weight, yt stil have sufficient energy o continue my two-to three- ay-a-week workouts? Thanks, Christopher Deor Chistophe, ‘udosto you or tying to incorporate eating Welland Ivng wellForacrashcoursein calorie consumption, vist mypyramidgov. Click the ‘getapersonaled lan’ ink onthe rightsideof the sren. From thee, youwillbe ble to calculate your caoreneeds based ‘on yourage, ex height weight ond physical activity Jevel.Youcan aso checkout sample mea plans. Interns of energy lve, recommend keeping these snacks on hand to munch onan hourorso before iting the gm: granola bars cereal such asst, ‘Cheros, Chex peanut burterandjly sandwiches, ‘rit fresh or dried, and yogurt. Justememberto include thecoloriecount of your snacin your total forthe doy. eep up the good werk! Serving up sustainable seafood Seafood snot ony heathy, its tasty and versatile From tuna totlapla almost everyone enjoys at least one sea species. However, this proteins popularity means an increased demand from fisheries, and stress on ocean stock. Many of the tasty fish sold in markets and served up at meals ae ‘overfshed. To remedy this seafoods often imported from around the world or farm raised’ ata fish faim. But sh farms can be destructive tothe marine habitats that host them. So, whatisthe best sus- tainable solution? Stay up-to-date wth ocearfrendly species and avoid those that are curently verfished. Purchase seafood listed as a best choice or good alternative on the Monterey Bay Aquarium Seafood Wetch IistLiss are updeted twice a year andar avalable at sefoodwatch vg, (nthe se youcan alo downoad he ates ven fhe andy Seafood Nach wat cad oer pd cples cate by contac Ing Monterey Bay Aquarium, and pass them out tall your fiends. When shopping, ask the shmongerat your local market—and your server wen out to eat—where their seafood came rom and fit was farm raised or wld caught You can carry the pocket guide that is right for your region—there iseven a specific sushi guide available. ‘According to Seafood Watch, here are some national recommendations: Current best choices: Farmed Arctic char, US farmed barramundi, US farmed catfish, farmed clams, US-farmed cobia, pacific cod, spiny lobster, farmed dams, mussels and oysters, farmed bay scallops. dungeness and stone crab, Pacific halibut, Alaskan wild pollock, ‘Alaskan wild salmon, farmed or wild striped bass, US-armed tilapia, farmed rainbow trout, US. or British Columbia albacore tuna, {and skipjack tuna Youknow that you need to exercise your body regularly to keep it physically fit. Ina similar way, ‘working out your mind, or challenging your mental faculties may keep your brain ative and your ‘ind healthy. Research has shown that engaging in mind fitness puzzles and brain teases aids in keeping the bran stimulated and alert, which can provide long-term benefits such as warding of diseases lke Alzheimer’, dementia, and minor short-term memory loss. Some mind fness puzales require excellent processing speed, while some focus on memory ‘kills and stil others are good fr those that can quickly rasp and retrieve visual information To get started you can take paper to pen and doa crossword puzzle, word jumble, or play sudoku. Work on improving your short-term memory by trying a math series (subtract 7 from 200 and Heep counting backwards or start with 2 and muttiply up), or work on memorizing your fiends! telephone numbers, or choose a vocabulary word day to learn and make a point of using it

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