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!

CARBOHYDRATE PROTEIN LIPIDS FLUIDS ACTIVITY

Carbohydrates are our main

source of energy. They supply

our body, brain & nervous

system with energy. By eating

more vegetables and brown rice

instead of white rice, I am

getting better energy.

Choose lean proteins such as

poultry, seeds, peas, eggs and

beans

I am replacing saturated fat

with monosaturated fats or

polyunsaturated fats

Drink water daily. I drink a lot

of water. I have always, but

there were days that I did not

drink as much as I did on other

days. Now I am making an

honest effort to drink enough

water everyday.

Active living is a part of your

emotional and mental well-

being. Having a positive outlook

is important to handle the

mental challenges of the

emotional ups and downs of

everyday life. This was a

struggle for me this summer

because of my surgery. I have

had physical thearapy to get me

back to a point where I can

excercise again.

Making half of my grains whole

grains, and my noodles whole

grain is doing good things for

my health. The endosperm has

carbohydrate and protein.

There is fiber in the bran.

There are vitamins and

minereals in germ.

Phytonutrients are in both the

bran & germ. The most nutrient

part of the grain is the bran

and germ.

Proteins assist in growth,

maintence and structure. Fourty

percent of our body's protein

exsist in our muscle tissue.

I am choosing snacks such as

nuts, and seeds, and by doing

this I am meeting the omega

3's since I'm not a big fan of

fish. I am trying also, to get

some fish in my diet though.

This is helping me balance out

my needs of both omegas, 3 &

6 so I'm not getting too many

omega 6 in my diet. This is

giving me a heart healtly diet.

I drink fat free or low fat milk

daily. I love milk, so this is a

drink that I have ever had a

problem with getting enough of.

I just pray that I don't become

lactose intolerant. That would

be a nightmare for me.

Exercising daily gives you

balance each day and minimizes

your risk of many health

diseases. I have renewed my

membership and am trying to

get to the gym more.

Proteins play a role in gene

expression, hormones, and

assist in blood clotting. Eating

foods like fish, chicken and

beans will help my body to do

its job

Trying to keep my lipid intake

below 35% which is the DRI

recommendations is helping me

keep my cholesterol in check.

Limit juices and surgery drinks

Taking walks with my husband

and daughter is helping me to

get some well needed exercise.

Going out to the mall sometimes

just to look and walk is keeping

me moving.

If I eat enough carbohydrates

then I prevent proteins from

supplying my body with energy.

This is a good thing! This leaves

proteins to do what they do

best.

Proteins nourish our body and

without them the proper

nourishment the muscles are

weak, including our heart. My

brain development is deprived &

can't function properly. Eating

nuts, yogurt, and cheese helps

me balance my protein intake.

Eating foods that keep my

lipoproteins (LDL's & HDL's) low

are crucial for me. I have an

family history of heart disease.

Therefore, I am trying to

control the situation by eating

less of these foods: eggs,

shellfish, and steak. I have not

cut them out of my diet, but I

treat them as I am having a

treat. Only having them once in

awhile.

Alcohol consumption should be

done in moderation. This is not

a problem for me. I do like to

enjoy a drink or two, once in

awhile, but it does not happen

very often for me.

I am using alterative forms of

exercise so that I get overall

fitness. This is to prevent

straining episodes of my body.

Let's face it . . I'm not as

young and I'm diffinately not in

good physical shape. Taking it

slow and easy is my goal, in

order to keep it going.

Carbohydrates break down fatty

acids and prevent ketosis and

this provides my body with the

strength to function.

The dailey recommendation for

women my age, 31-50 yrs. old,

is 5 ounces a day. This is if I

exercise 30 minutes a day. By

getting a good supply of protein

each day, I supply my body

with the strength to be able to

exercise and build muscle.

I rarely eat fast food anymore

and by cutting this out of my

diet, I have made a tremedous

change. Eating at home more

and using the right foods has

really improved my saturated

fat intake.

As far as juices are concerned,

I only drink them once in a

while. I am trying to drink

orange juice a little more

because of the health benefits.

I am careful of how much I

drink so that I don't get too

much sugar.

Keeping track of my progress is

also important to my stategies.

Realizing that I can do more

and more is boosting my

confidence and keeping me from

quitting

WELLNESS NUTRIENT & ACTIVITY STRATEGIES

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

( C A L I F O R N I A L E A F Y G R E E N P R O D U C T H A N D L E R M A R K E T I N G A G R E E M E N T ) W A S F O R M E D I N 2 0 0 7 B Y C A L I F O R N I A F A R M E R S W H O

W A N T E D T O R A I S E T H E B A R O N F O O D S A F E T Y .

I T I S A F O O D S A F E T Y P R O G R A M . N I N E T Y - N I N E P E R C E N T O F C A L I F O R N I A H A N D L E R S A R E L G M A M E M B E R S .

T H I S H A S P R O V E D T O B E A N A S S E T T O T H E F O O D S A F E T Y

P R A C T I C E S B E C A U S E T H E R E A R E G O V E R N M E N T I N S P E C T I O N S A N D A U D I T S D O N E R E G U L A R L Y B Y T H E L G M A A N D C A L I F O R N I A F O O D

A N D A G R I C U L T U R E D E P A R T M E N T F O R A L L L E A F Y G R E E N F A R M E R S .

There have not been any recent policies on Spinach

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

by the FDA to stop strokes and fight high

blood pressure

Fiber aids in digestion, and prevents

constipation.

Spinach is rich in lutein

Lutein helps keep arteries clear of

cholesterol blockage and prevents

cataracts and mucular degeneration

Spinach is high in vitamin C, A, K

Iron, Folate, and Magnesium

All of these vitamins and minerals

help control cancer. Mostly colon,

breast, and lung cancers

Vitamin A promotes healthy skin

Vitamin K prevent excess activation

of osteoclast and contributes to a

healthy nervous system and brain

function.

Spinach was the first

frozen vegetable that was

sold

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