JULY &
JULY &
AUGUST
AUGUST
In the past ten issues, we have discussed the following SUPER FOODS: Oats,
Eggs, Dark Chocolate, Spinach, Sweet Potatoes, Tomatoes, Tea, Red Grapes,
Legumes and Blueberries. These foods provide protection against many
illnesses and will improve overall health. Some of the super foods actually
allow you to eat your medicine as opposed to buying it at the local pharmacy.
If you have not jumped on the super foods bandwagon, you might consider
swapping one super food and eliminate one unhealthy food each week. Super
foods work best as part of a daily healthy diet. Did you know that tomatoes
double as an edible sunscreen? The tomato helps protect the skin from
sunburn, skin aging and UV rays caused by sunlight exposure because of the
ingredient lycopene – the natural pigment that makes the tomato red.
Super foods are not hard to find or difficult to prepare and the best part- you
kids will eat them. We all need to eat more fruits, veggies, whole grains and low
fat dairy products. Remember that there are many more foods that provide
nutritious and tasty fare for a healthy lifestyle and they should be included in
your daily routine along with exercise.
Food, chosen well and unprocessed, can improve your mood, focus, energy, skin
and metabolism. Super foods provide evidence that these foods help you get
and stay slim. Foods that come from the earth have nutrients and vitamins that
are good for your body. Your diet, which should be high in fiber, not only
maintains healthy cholesterol and blood sugar, but helps you feel fuller for
longer. This is a great tool in weight management. Whole grains, beans, fruits
and veggies frozen or dried are best – canned varieties provide high sodium
content!
NUTRITIOUS
FRENCH TOAST KABOBS
Ingredients:
4 Slices of Multi Grain Bread
2 Eggs beaten with a splash of fat free milk and 1/4t of
cinnamon
1 cup each Strawberries, Blueberries, Blackberries, Raspberries
1 cup Grapes
1 cup Dark Chocolate Chips
Wooden Skewers
Directions:
Dip bread in egg mixture. Spray a non-stick pan with
cooking spray. Over medium heat, cook the French
toast until done, turning once. Cut each piece of
bread into 6 pieces or use your child’s favorite shaped
cookie cutter. To make skewers: begin to alternate
grape, French toast, berry, and repeat until skewer is
full. Melt the chocolate chips in the microwave at 30
second intervals and stirring between until melted.
Each person gets two kabobs. Put a drizzle of dark
chocolate over the kabobs before serving and use the
reserve fruit as a garnish.
ANOTHER FUN KABOB IS TO ALTERNATE YOUR CHILD’S FAVORITE
FRUIT AND CHEESE.
10
The Gymnastics Activity Book | July/August 2014
SUPER
food
“YOU ARE WHAT YOU EAT!” Here is what the science dictionary
says about why super foods are vital!
ANTIOXIDANTS: An overall name for substances that retard the
body’s normal process of oxidation. Many vitamins have
antioxidant properties including vitamin A, C and E.
FLAVONOIDS: Any of a large group of water-soluble plant
pigments that are beneficial to health. Flavonoids are
polyphenols and have antioxidant, anti inflammatory and anti
viral properties.
CAROTENOIDS: Any yellow to red pigments found especially
in plants. Pigments protect dark greens, yellow, orange and
red fruits and veggies from sun damage. Beta carotene is the
best known – also called vitamin A. Lycopene and lutein also
qualify.
VITAMINS: Nutrients essential to good health.
PHYTONUTRIENTS – Plant compounds that will improve your
health.
In upcoming issues, we will have a new discussion called
“GREAT GRAINS” where we will learn and explore all the
benefits of whole grains. Join us on this new adventure!
DELICIOUS
FARFALLE PASTA WITH BEANS, SPINACH
AND TOMATOES
Ingredients:
1 Box Whole Grain Farfalle Pasta (Bow ties)
¼ Cup Pecorino Romano Cheese
3 T Extra-Virgin Olive Oil
2 Garlic Cloves minced
1 Pint Cherry Tomatoes
1 15 oz. Can of Cannellini Beans rinsed and
drained
1 10z Bag of Baby Spinach
½ cup Vegetable Stock or Chicken Stock
Salt and Pepper to taste
Directions:
Prepare pasta according to package directions.
Preheat oven to 375. On a baking sheet lined with
foil and sprayed with vegetable spray, mix the cherry
tomatoes with salt and pepper and 1T of Oil. Bake
them approximately 25 minutes just until the tomatoes start to burst. Heat remaining oil in a large
skillet over medium heat – add the garlic and cook
for 1 minute. Pour in the stock followed by the
spinach, beans and salt and pepper until heated
through. Add the tomatoes and accumulated juices
to the pot. Drain the pasta and add to the mixture
along with the cheese. Use some pasta water if
mixture too thick. Toss well and Serve!