By: Susan Lupackino, MHS, RD, LDN of food is good It's no surprise explorer and navigator, Christopher Columbus, dubbed papaya as the “fruit of the angels”. The papaya fruit is sweet with musky undertones and smooth as butter.
Papayas are native to southern Mexico and Central America and are now grown in all sub-tropical and tropical countries. Papayas are spherical or pear-shaped fruits that carry many vitamins and minerals. Papayas are very nutritious. A serving or one papaya provides over 300% of your daily value of vitamin C, about 118 calories and 1 gram of protein. Papayas are also rich in vitamins A, E and K and contain a high content of folate, potassium and dietary fiber. They also contain a high volume of antioxidants that react to synergistically to provide DNA-protecting effects. Together, these nutrients help reduce risks of developing cancer and cardiovascular diseases. Papayas are in their peak season from June until September. Once considered quite exotic, papayas are available in your grocery store all year round. Below is a quick and easy recipe for papaya pudding: Preparation Time: less than 5 five minutes Servings: 4 Ingredients: 1 ½ cups sliced papaya 2 tablespoon low-fat milk 1 teaspoon sugar Method: Blend the papaya, milk and sugar in a blender. Pour the mixture into cups and put to chill. You can dazzle the pudding with a touch of whipped cream for a sweeter treat. Serve chilled. Papaya pudding provides about 20-25 calories per serving. You can enjoy all 4 servings for a scrumptious and healthy snack!
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I’m always looking for healthy snack ideas. And as a Dietician - I know how healthy peanut butter is. Spread it on apples, crackers, celery, bread, bananas…endless ways to enjoy peanut butter. A spoonful of peanut butter can go a long way. Fill up on peanut butter! Besides being delicious, peanut butter is rich in dietary fiber. In fact, in just 2 Tablespoons peanut butter has 2 grams fiber to help you stay full throughout the day. Packed with 3 p’s! In addition to the fiber, peanut butter is full of protein, potassium and phytochemicals. Peanut butter has significant amount of protein - about 16-20 grams of protein in 2 Tablespoons depending on the brand. Also, 2 Tablespoons of peanut butter contains 214 mg of potassium. Potassium is an important mineral that helps to keep blood levels in a healthy range. Peanut butter is also filled with phytochemicals, antioxidants that help fight off certain diseases. Regular peanut butter vs. natural peanut butter! Is one healthier than the other? According to the FDA peanut butter must contain 90% of peanuts to be considered peanut butter. Both have the same amount of fat (and good fat) as well as calories; however, natural peanut butter does have a little more protein. The main differences come down to taste and number of ingredients. In addition to peanuts and salt, regular peanut butter contains sugar and vegetable oil making it sweeter. Natural peanut butter is well, more “natural”. Natural or not, peanut butter is nutritious, filling and makes a great snack. Here are 5 ways to Enjoy Peanut Butter: 1. Make a Smoothie: This is perfect following workout or run. Who needs ice cream when you have the creamy goodness of peanut butter? Add your favorite fruit, skim milk, honey and peanut butter to make a delicious shake. 2. Stir Fry: Melt a spoonful of PB into stir fried noodles for a silky and flavorful sauce. 3. Satay: Grilled chicken, steak, and shrimp love peanut butter too. Combine with soy sauce, brown sugar, lime and chili paste for a sweet, sour and creamy dipping sauce. 4. Yogurt Dip: Mix creamy peanut butter with nonfat Greek yogurt for a light and tasty dipping sauce for strawberries, apple slices, watermelon, or carrot sticks. 5. A Sweet Treat: If you love peanut butter and chocolate, this is perfect for you! Get yourself some granola and dried bananas and add some semi-chocolate chips to the cluster. Then melt 2 Tablespoons of peanut butter and add to the granola mixture. This makes a great snack. If you want to pump it up, add 1 cup of nonfat Greek yogurt. By: Susan Lupackino, MHS, RD, LDN of food is good Follow food is good on Facebook. Forget being the Chinese Year of the Snake, 2013 is the year of Quinoa. Quinoa, pronounced, “Keen-wah”, is making global headlines in the food world. The United Nations Food and Agriculture Organization (FAO) declared 2013 the International Year of Quinoa. What is Quinoa? Quinoa is primarily grown in the Andes, mainly in Peru and Bolivia. Many ancient Andean cultures considered Quinoa as a sacred grain, referring it to as “chisaya mama” which means “the mother of all grains.” Quinoa is a seed, much like whole grains such as rice or barley. Packed with Nutrients. Quinoa is a superfood filled with significant amount of nutrient properties. Quinoa has all 9 essential amino acids that we need from our diet. Amino acids are building blocks of protein, required for proper nutrition. One cup of cooked quinoa has about 230 calories, 8 grams of protein, 4.5 grams of fat, and 5 grams of fiber. Heart Healthy. Quinoa contains certain health-supportive fats that protect our heart. About 25% of Quinoa's fatty acids come in the form of oleic acid, a heart-healthy monounsaturated fat. Also, Quinoa contains alpha-linolenic acid or ALA—the omega-3 fatty acid most commonly found in plants and associated with decreased risk of inflammation-related disease. Cooking Quinoa. Follow these easy instructions for a tasty Quinoa dish: Ingredients 1 cup Quinoa (any variety — white or golden, red, or black) 1 Tablespoon Olive oil 2 cups liquid, such as broth or water 1/4 teaspoon salt (optional) You will need: Fine mesh strainer 2-quart saucepan with lid Wooden spoon Instructions 1. Measure quinoa and liquid. Measure out 1 cup quinoa and 2 cups liquid. 2. Rinse the quinoa. Rinsing Quinoa removes its natural coating, called saponin, which can make it taste bitter or soapy. Place the Quinoa in a fine-mesh strainer, and rinse thoroughly with cool water. Rub and swish the Quinoa with your hand while rinsing, and rinse for at least 2 minutes under the running water. Drain. 3. Dry and toast Quinoa in saucepan. Add 1 Tablespoon of olive oil in the saucepan over medium-high heat, and add the drained Quinoa. Stir for about 1 minute, letting the water evaporate. 4. Add liquid and bring to a boil. Stir in the liquid and the salt and bring to a boil. 5. Lower heat and cook covered for 15 minutes. Turn heat down to the lowest setting. Cover and cook for 15 minutes. 6. Let stand covered for 5 minutes. After 15 minutes, turn off the heat and remove the pot from the burner. Let stand for 5 minutes, covered. 7. Fluff and eat! After 5 minutes, remove the lid, fluff the Quinoa gently with a fork, and serve. Spice it up! You can add nuts and fruits to cooked Quinoa and serve as a breakfast cereal. For a twist on your favorite pasta recipe, use noodles made from Quinoa. Quinoa is a great food for anyone looking for a healthy boost in their diet. If you love to experience healthy and different foods - Quinoa is your grain. The next time you’re at the supermarket - make your way to the rice aisle and pick up a bag of Quinoa. My fiancé TSgt Michael Spradley will be deploying for his 6th tour to the Middle East. He will be going to Afghanistan with special forces as their EOD technician. We were given four weeks notice of this deployment. We are both avid runners and he actually proposed during our trip down to LA to run the LA marathon where we did the SF/LA marathon challenge. He's the best running partner I have ever had, he always pushes me to keep going and to do my best and he's always there by my side as I cross through the finish! I'm never waiting for what bling I get after a race but for his kisses to let me know he's proud of me! I'm so lucky to have such an amazing fiancé, friend and running partner! I want him to see just how proud of him I am and how much I respect his commitment to serve our country! So Im asking for runners around the world to show their support by making a poster board with the city/state or the race they are running with the phrase " I would run to you" underneath it. Example:
SF Marathon I would run to you then send the picture of yourself to the following email address by May 20th Jennerjenrun@yahoo.com I will be making a video with the "I would run to you" song from the commercial that nike put out playing with all the pictures of runners from all over the world letting him know we support and care about our troops!! Thank you so much for your time and support!! Jen This is my story of melanoma. I am fair skinned and have 300+ moles on my body so I am at high risk of melanoma.. Starting in my thirties I became more vigilant about protecting my skin and making regular appointments to see a dermatologist. I was not always so vigilant about my skin because I felt being tan meant you looked healthy and beautiful. My visits to tanning salons did not last too long, but I still used them in my early twenties. When I was young, I was always on the swim team in the summer and we would stay outside all day long. My mother was good about making we wear sun screen, however, it would wash off because of the hours I spent in the pool. It was my mother who warned me of skin cancer all my life and it drove me crazy. She would send me articles in the mail about skin cancer and I would throw them away. I thankfully stopped tanning in my earlier thirties and became more aware of the dangers of melanoma. I guess I finally started listening to my mother. I started going to a dermatologist every 6 months and they always took several moles off to have them tested. In 2006, I had growth that appeared on top of my eyebrow which I became concerned about, so I went to the dermatologist and they found it was basil cell. I had it removed on Valentine’s Day and it was swollen for about 3 weeks. They removed 8 layers and I was looking really cute. My husband called me “Rocky”. Even after the basil cell scare, I really didn’t think I was going to get melanoma, but it reared its ugly face in October, 2011. While I was in California on vacation, I noticed a mole that I had on my calf that had grown a black tail. It was actually a mole that I had since I was little and was very faded, but the tail was ugly. I had gone to the dermatologist about a month prior to my trip to California and I thought it was strange that they did not notice it, but I don’t think it was visible. When I went to my 3 month check up I pointed it out to them and they removed it. About 5 days later I received THE CALL from my Doctor who informed me that I had melanoma and I needed to come in to have it removed the next day. I was terrified, but the good news was that it was Stage 0. On October 19th, I had surgery and I was alone and scared, but I put on a brave face. My husband was out of town and asked if should come home and I told him I could handle it on my own. The surgery lasted about 1 ½ hours which I was awake the whole time. They cut 5 inches across 3 to 4 inches deep. When they pulled the cancer out, they told me it was the size of a man’s fist. I am thankful that I was so vigilant and I hate to think what would of happened if I ignored it. The worse part of the surgery was the inability to walk; it took me three months to actually walk normal. There were several reasons for this, infection, blood clots and nerve damage. After the surgery, the dermatologist care was dreadful and I have since fired them. I also had to go to physical therapy for 6 weeks 3 times a week because I had chronic pain syndrome and I could not straighten my leg. The scar tissue was not massaged and it remained in one area and was extremely painful if anyone touched it with even a gentle touch. The physical therapist noticed there were still 3 stitches left in from the surgery which was also causing me pain. They were able to remove two of the three stitches; however, the third one is still in me because it is under my skin. It is a constant reminder of my experience. I would like everyone that reads this story to make sure that they have a good dermatologist that is less concerned of the beauty aspect of their practice and more about saving lives. The dermatologist that removed my melanoma had been my doctor for about 7 years, but her practice changed quite a bit over the past 3 years. The money they were making with injections and beauty treatments seemed to be more important to them. I have since fired her and found an incredible new dermatologist that cares about her patients well being, not just the way they look. I am going for mole mapping procedure on March 22nd, which I had never heard about from my last dermatologist. I am proud that I did this on my own and I will not cover up my huge scar because that is my “Medal of Awareness”. I am looking forward to the day that someone asks what happened to my leg, I am going to make up a story that a shark snacked on my leg because my scar resembles a shark bite. Of course, I will tell them the truth after I have some fun with them. I am not having any plastic surgery nor am I putting any creams on my scar to fade it because I want to do my part in bringing awareness to melanoma. Hi RunJunkEes! My name is Niki. I have Crohn’s disease. I was officially diagnosed in March of 2012, but I had been dealing with debilitating symptoms since the fall of 2009. It takes courage to admit when something is wrong, it takes strength to seek a diagnosis, and it takes tenacity to treat an incurable disease. I’ve been there. I’ve done that. Fortunately, I had help. Having help makes the process bearable. Which is why I am going to do everything in my power to help as many people as possible, through whatever means I have available. Those means are running. Running saved me. Now I will use running to help others. This June I will run across Washington State. My trek will take me from the Washington/Idaho border to the Pacific Ocean. My goal is to cover these 403 miles in ten days. My objective is to raise funds and awareness for the Crohn's & Colitis Foundation of America (CCFA). To follow my journey please like Sole Powered on Facebook (https://www.facebook.com/SolePowered) and check out the Sole Powered blog (http://www.solepowered.blogspot.com/). Here’s what you can do to help – Donate to the Crohn’s & Colitis Foundation of America. Eighty cents of every dollar raised goes directly toward research and education. Unfortunately, there is currently no cure for this autoimmune disease. Your donation could fund the research that leads to a breakthrough; creating improved treatments or possibly even discovering a cure. Share my fundraising page so that others will be encouraged to share their story. Approximately 1.4 million American adults and children suffer from Crohn’s disease or ulcerative colitis. Most suffer in silence. For some reason, embarrassment and secrecy are often tied to these diseases. Let’s change that. If you’d like to learn more about Crohn’s or ulcerative colitis, please visit the Crohn’s & Colitis Foundation of America website (http://www.ccfa.org/). To donate please visit my fundraising website (https://secure3.convio.net/ccfa/site/Donation2?df_id=11620&11620.donation=landing&JServSessionIdr004=p7lxv9bwr2.app305a). Thank you. Niki "What do we live for, if it is not to make life less difficult for each other." -George Eliot Photos Authored by: Susan Lupackino, MHS, RD, LDN of food is good Follow food is good on Facebook. Ahh, nothing I love more than a nice long run. Running is a great way to stay active. I’ve participated in a number of races, ranging from marathons to 5K’s. I don’t run races to win – I simply run to finish. There’s nothing like crossing the finish line race after race. The rush of adrenaline pumping through my body feels pretty amazing. But as a Dietician I know how important it is to snack on the right foods pre and post-race. Choosing the right foods will keep your blood sugar levels intact, which also reduce cravings. It’s a good idea to snack every couple of hours to keep your metabolism high and to control your appetite throughout the day. Snack Small Aim to keep your snacks around 200-300 calories. Avoid cookies, chips and candy. Choose fruits, vegetables, whole grains, and healthy snacks to get the most amounts of nutrients. Choosing nutrient-dense snacks is very important to keep you nice and energized and prevent you from crashing at mile five. Snacking on the right stuff will also help you to recover post-run. Pre-run 30 to 60 minutes before a run. Choose a high-carb snack filled with good fats and low fiber to help you stay full and provide you with fast energy. High fiber snacks can cause an upset stomach and cramping during your run. Bananas A banana with one tablespoon of peanut butter makes a delicious combination. Bananas are easy to digest and very rich in potassium, which helps prevent muscle cramps. Trail Mix Make your own trail mix. Throw in dried fruit, sunflower seeds, almonds, low-sugar cereals, and even the occasional piece of candy for something sweet. Rice Cakes Rice cakes also make a wonderful little treat. I usually spread one tablespoon of peanut butter or Nutella on top for extra protein. Two rice cakes have 70 calories and almost two grams of fiber. Post-run Choose a food with a good source of carbohydrate and protein to help improve your recovery so you can get back on the road again. Here are some good recovery snacks. Chocolate Milk Chocolate milk provides a nice blend of protein, carbohydrates and B vitamins. This tasty drink is a perfect post-run workout treat. Yogurt
Yogurt makes for another excellent snack. Avoid the yogurt with the fruit and syrup already added—they tend to have more sugar. Instead, jazz up your yogurt with a handful of fresh blueberries, strawberries or bananas. Yogurt is a good source of protein, Vitamin B12, potassium and zinc. Cereal Cereal with skimmed milk is quick. It’s also easily digestible and a healthy way to satisfy your sweet tooth. Choose cereals that have at least 5 grams of fiber or more per serving. Raisin bran and shredded wheat are good options. Running is fun and can be a great way to stay active. Eating the right foods will help you to stay energized during your race, prevent you from crashing, and helping you to recover. Submitted by Ellen Goffin from http://clnrun-seeellenrun.blogspot.com/
Some of you know that my husband and I have a son with Crohn's Disease. Crohn's is an autoimmune disease that affects the digestive system. I will write more about Crohn's and in particular our experiences with it in a future blog post. Right now I want to tell you about an event our family is participating in to raise awareness for this disease. We are participating in the Crohn's and Colitis Foundation (CCFA) Take Steps walk in Glenview on June 30. Isaac has decided that raising money for the CCFA is his mitzvah project (he will become a bar mitzvah in November of this year). One of the ways he is doing this is by walking with our family in the Take Steps for Crohn's & Colitis. Take Steps is CCFA's national evening walk and celebration and the nation's largest event dedicated to finding cures for digestive diseases. It is a casual 2-3 mile stroll to raise money for crucial research, bringing us closer to a future free from Crohn's disease and ulcerative colitis. Over 1.4 million American adults and children are affected by these digestive diseases. While many suffer in silence, Take Steps brings together this community in a fun and energetic atmosphere, encouraging them to make noise and be heard. To join us please go to: http://online.ccfa.org/site/TR?fr_id=3886&pg=entry and click on "rejoin or join a team." Then type in "Goofy Goffins" in the team name box and click on search. If you are unable to join us but would like to donate towards the cause go to:http://online.ccfa.org/site/TR?fr_id=3886&pg=entry and click on "donate." Enter any of our names in the search boxes (I know Isaac would love some donations on his Authored By: Kathy Schilichting Sanford of Moving = Winning I am a newbie when it comes to running. In fact I don't really think of myself as runner at all, really. More of a "jog/walker." I do try to walk quickly, though, when I take those breaks in my routes. I still am not sure what really finally got me out the door in my running shoes all those months ago - but I am becoming more and more glad that it happened. I generally run in the mornings. I know myself well-enough to realize that once I am up and dressed in my work clothes the last thing that I am going to break away from my day to do is any kind of exercise. Basically I roll out of bed and into my sweats and running shoes and head out the door. Fortunately it is usually still pretty dark outside because I am sure I am rather scary looking. But like I mentioned in my earlier post "If You are Moving - You Win!!", as long as I am moving I have accomplished my main goal. There are many things I am discovering I like about running. One of the biggest things that has surprised me is how well running handles pretty much any emotion I might be going through on a given morning. And I have run the gambit - anger, heartache, happiness, frustration, confusion, joy and so on. Running takes each emotion - puts it through it's paces and leaves me in a much better place when we are finished. Anger was big early on for me. I pushed myself pretty hard on days when that was my driving emotion. The thing about anger, though, is that it requires energy. And, interestingly enough - so does running. After a morning of running I discovered that somewhere along the way my anger had petered out and I was in a better frame of mind to take on whatever awaited me that day. Heartache and sadness are no match for running, either. I have done several morning runs with tears streaming down my cheeks and sobs forcing me to slow to a walk. Yet when I kept going eventually the tears and sobbing would run their course. The wind would dry my face and I could take a deep breath and begin my day with a renewed strength to carry on. Running has allowed me the time to work through frustration and confusion in my life. It is dedicated time by myself where my mind can work through problems that I could not focus on any other time of day because life in general is too distracting. Often something that is disturbing or perplexing at the beginning of a run will be much more manageable by the end of it. The best runs, though, have been happy or joyful runs. Those are the days when my attitude is good and I've had enough sleep. On those mornings my running stretches are longer, my walks are quickest, my mood is bright and the whole experience is just amazing. I love those runs. They don't happen every time I go out which makes them all the more precious when they do come. So, I will keep running - loving the fact that no matter what I am feeling - running can handle it and I will be in better shape in more ways than one when I am done.
Me & My friend John Mine is a story about a young man named John who has Neurofibromatosis (NF) and my running. I have been running almost as long as I have been teaching 7th grade religion class at our parish. Last year, I became aware of Neurofibromatosis, when I learned that a former student of mine named John is struggling with the genetic disorder that affects more than 2 million people. I never realized that he had Neurofibromatosis, in fact; I didn’t even know what Neurofibromatosis was. (See bottom of story to learn about NF.) Every morning, I wake up thinking how fortunate I am to be able to run. What would I do if I couldn’t run anymore? I think about those who can’t run. I decided I would run the Chicago Marathon for a second time but this time, I wanted to do it for different reasons. I wanted to do it for those that would never experience the thrill of crossing that finish line, feeling that great sense of achievement. I have found there is much more to running than just miles. I am just one man who loves to run and I could make a difference, and that difference is to help those that are less fortunate. As the registration date was getting closer for the 35th Annual 2012 Chicago Marathon, I started looking into the various charities. There are hundreds of charities to choose from. But then, as fate would have it, the day before the Chicago Marathon registration opened, my wife received an email from NF Midwest. The subject was “A Unique Opportunity.” And there it was, it said “RUN FOR A CAUSE and choose NF Midwest as your charity of choice.” Neurofibromatosis does not have a big name spokesperson or a big budget. I could raise money for NF, and I could raise awareness. There are about 2 ½ million survivors of breast cancer and over 2 million people who have NF, it’s that common. It’s my opportunity to make a difference in the lives of those that struggle with Neurofibromatosis. So step by step, mile by mile I am running to raise awareness of Neurofibromatosis. After I made the decision to run for NF, I decided to I wanted to do more. In fact, I decided to go even further than just an extra mile. I decided to go and extra 157.2 miles and run 12 half marathons in 12 states in 2012 to honor John and to continue to raise awareness for Neurofibromatosis. From Alaska to Boston, and Arizona to Florida I am running for a reason, I am running for NF. In the past year, I have gotten to know John and his family a lot better and in a recent interview, John said “I didn’t know that anyone cared about me.” Well now he knows. So to John, and the 2 million others with Neurofibromatosis, I ran the 2012 Bank of America Chicago Marathon for you! From NF Midwest: Michael is continuing his running, awareness and fundraising in 2013. To runners everywhere, we encourage you to run for a charity. What cause do you believe in? Who do you know that needs a hand? You have the power within you to help someone that needs it. Neurofibromatosis (NF) is a progressive genetic disorder of the nervous system. It causes tumors to grow on nerve tissue anywhere in the body and at any time, which often times result in terrible disfigurement, deformity, deafness, blindness, brain tumors, cancer and death. Some tumors may be surgically removed, but they can grow back. Neurofibromatosis is the most common neurological genetic disorder caused by a single gene. Severity of Neurofibromatosis varies greatly. In families where more than one person has NF, the physical signs and complications will vary for each person. Neurofibromatosis can affect people of all races and genders equally and symptoms vary from person to person. Neurofibromatosis can occur in ANY family. Michael Blaha FOR MORE INFORMATION AND TO FIND OUT HOW YOU CAN HELP CONTACT JENNY PERKINS |
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