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MY FAVORITE VEGETABLE

What I’ve Learned!
 I am not a big fan of fish, but realize that there are some fish that I can tolerate. The more I can change my thinking, the better choices I can make with my diet.  I eat a lot more whole grain and wheat breads, pasta, and rice. For example: I eat less baked goods, such as pastries and eat whole wheat oatmeal and a slice of Whole grain toast instead..  I rarely drink soda anymore. If I do it is a treat and I only do it once a week. I usually drink Water, Milk, or Ice Tea.  I quit buying so many of the foods that are not good for us like chips, cookies, and prepared snacks. I have replaced them with more nutritious snacks like, nut and dried fruit mix, seeds, fruits, and more vegetable snacks.

It might not happen all at once, but every step I make is a step in the right direction!

WELLNESS NUTRIENT & ACTIVITY STRATEGIES
CARBOHYDRATE PROTEIN LIPIDS FLUIDS ACTIVITY

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WHAT IS SPINACH, AND WHERE DID IT COME FROM?
Spinach is a leafy green vegetable It can be eaten raw or as a cooked green It is closely related to Beets and Swiss chard It was thought to originate in Persia It is a native of Central and Southwestern Asia

Arab traders carried it to India and then introduced
it to Ancient China

Grows in temperatures below 75 degrees Between 35 and 70 is ideal Freezing weather may freeze seedlings More mature plant can tolerate

temperatures

 Washing spinach is easy if you put some salt in cold water, swish it around, and rinse it

thoroughly

 Planting can be done from August to March if you live along the coast

 Other areas can plant in November
 Soil should not be warmer than 70 degrees for germination  Plant for a fall crop in early August . . If the soil temperatures are cool enough  This magnificent vegetable is grown all year long in California

About a month after planting, spinach is ready to harvest.

 It is planted ½ inch to ¾ of an inch deep into the soil.
 California producers are known for planting a large number of seed lines per bed.

 The baby and teenage clipped spinach is planted on 80 inch wide beds
 Freezer spinach is grown on both 40 inch, and 80 inch wide beds.

Continued . . .

The coastal production, areas as in California, grow shorter production periods in late spring, through summer.  Longer growing period are in late fall, winter, and early spring.

California and Arizona are the leading producers of spinach

 Imperial and Riverside Counties (The southern desert valleys)  Ventura and Santa Barbara Counties (The southern coast)  Stanislaus and Tulare Counties (Central Joaquin Valley)  Monterey, San Benito, Santa Clara, and Santa Cruz Counties (The

Central Coast).
Canned spinach is grown in southeastern states, but not in California.

Spinach produces a rosette of leaves that can be smoothed or wrinkled.
The smooth type is known as flat or smooth leaf types The wrinkled are savoy or semi-savoy types.

Leaves are typically oval and have a short stem.
In California the flat or smooth leaf cultivars are mostly grown.

1. Fresh Market Clipped and Bagged
2. Fresh Market Bunched

3. Frozen

There have not been any recent policies on Spinach

(CALIFORNIA LEAFY GREEN PRODUCT HANDLER MARKETING AGREEMENT) WAS FORMED IN 2007 BY CALIFORNIA FARMERS WHO WANTED TO RAISE THE BAR ON FOOD SAFETY. IT IS A FOOD SAFETY PROGRAM. NINETY-NINE PERCENT OF CALIFORNIA HANDLERS ARE LGMA MEMBERS. THIS HAS PROVED TO BE AN ASSET TO THE FOOD SAFETY PRACTICES BECAUSE THERE ARE GOVERNMENT INSPECTIONS AND AUDITS DONE REGULARLY BY THE LGMA AND CALIFORNIA FOOD AND AGRICULTURE DEPARTMENT FOR ALL LEAFY GREEN FARMERS.

Spinach is readily available! Fresh = $1.79 for ¾ lb. bunch Packaged = $3.69 for a 6 oz. bag Canned = $.79 for a 13 oz. can Frozen = $2.99 for 1 lb. bag

 Half a cup of cooked spinach contains more than 400 mg of potassium and 4 grams of fiber
 Potassium rich foods have been confirmed

 Spinach is high in vitamin C, A, K Iron, Folate, and Magnesium  All of these vitamins and minerals help control cancer. Mostly colon,

by the FDA to stop strokes and fight high
blood pressure  Fiber aids in digestion, and prevents constipation.

breast, and lung cancers
 Vitamin A promotes healthy skin  Vitamin K prevent excess activation of osteoclast and contributes to a

 Spinach is rich in lutein
 Lutein helps keep arteries clear of cholesterol blockage and prevents cataracts and mucular degeneration

healthy nervous system and brain
function.

Spinach was the first

frozen vegetable that was
sold

http://www.youtube.com/watch?v=RzdhMc6K8e0&feature=fvwrel