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Welcome to the
June issue of “Making the Healthy Choice the Easy
Choice.”
Here you will
find information you can use on a timely topic, healthy
eating, recipes and more! I welcome your feedback and
questions. Please send them to
Janet@nourishyourlife.com Thank you!
June is the
month to move.
Move your body,
that is! June is the perfect month to establish great
habits for the summer-and for the rest of the year (the
rest of your life?) Many people ask me what the best
exercise is: “whatever you love to do!” is my most
common answer. What do YOU love to do? Walk? Bike? Play
baseball? Soccer? How about a family game of TAG?
Remember as a child, running around the yard with
friends, sisters, brothers, maybe even Mom and Dad,
tagging one another, yelling and laughing “YOU’RE IT!”
Now it is another June and when it comes to setting an
example of “moving” your body”-YOU’RE IT!
My challenge
for you this month is to play as many games as
you can think of. Bring childhood back into your family.
What does your family LOVE to play? Write to me at
janet@nourishyourlife.com, I would LOVE to hear from
you!
Quote for
the month:
“When our
bodies move, our Spirit leads with a smile and follows
with laughter.”
(Simpson) Yep,
I made that one up myself…
Healthy
eating in June
Raspberries! We
don’t see Michigan raspberries until late July and
August, but we have seen (and tasted) so many
wonderfully sweet raspberries in the stores, that I just
had to write about them! Raspberries are one of the
fruits that I do recommend purchasing the organic
variety if available. They are so juicy and delicate,
that is very difficult to clean all of the pesticides
from them without resulting in raspberry moosh!
Health
benefits
Raspberries
contain powerful antioxidant phytonutrients that may
prevent coronary artery disease and certain cancers.
These antioxidants help prevent some diseases by
cleaning up the cell-damaging free radicals that the
body produces as it converts the foods that we eat into
the energy that we need. Raspberries are a great source
of vitamin C and a one cup serving of raspberries
contain about one-third of the RDA for fiber! They
contain no fat or cholesterol.
My challenge
for you this month is to discover how many ways you
can eat raspberries! Enjoy them fresh or frozen, in ice
cream or sherbet; on top of shortcake, in a pie-with
just a dollop of fresh whipped cream; dipped in
heart-healthy
chocolate; made into jam or jelly; or try this great
recipe using quinoa and raspberries!
Fresh Quinoa Raspberry “Sundae”
Serves 4-6
Ingredients
1 cup Quinoa
2 cups water
½ cup non fat vanilla yogurt
2 tablespoons apple juice concentrate
1 cup fresh raspberries (reserve four-six whole berries)
2 oranges, peeled and diced (reserve four-six slices)
Directions
Rinse quinoa
before cooking to remove the coating of a bitter
substance called saponins.
Bring water to
a boil
Stir in quinoa,
cover, reduce heat and simmer for 10 minutes or until
all water is absorbed.
Cool and
refrigerate until time to finish the salad.
Blend together
yogurt and apple juice concentrate.
At serving
time; stir together yogurt sauce, raspberries and diced
oranges.
Divide quinoa
into four-six serving bowls. Pour fruited sauce over top
of quinoa. Garnish with reserved raspberries and orange
slices.
Enjoy!
Variations: Try
different juice concentrates or other flavored yogurts.
Serve in a scooped out cantaloupe half. Sprinkle with
chopped nuts, wheat germ or flax seed.
Nutrition
facts: 4servings (6 servings) Calories 253(168); Carbs
50gm (33 gm); Protein 7gm (5 gm); fat 2.5 gm (1.5 gm)
Do you know of someone who would benefit from this
information?
We welcome you to pass it on.
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