Archive for September, 2011
“I felt great after your massage. I had a big event coming up and needed to be going into it in good condition. It is all over and other than being tired I sailed thru it all. Even that rhomboid is behaving herself. I won’t forget you. You are good…I have the experience to know what I’m talking about. Thank you ever so much for the treatment and the follow up.”
Then she wrote an email to her friends and family:
“I have had 15 years of treatment and massage for an injury…I tripped and fell on my face. This little gal is good…my old therapist moved to Illinois and I have not found a new one until now. She gives gift certificates…just a small hint… everyone is always asking what I need…well here it is. An interviewer asked Bob Hope what he did to keep himself in such great shape and he responded…”daily massage”. When I win the lottery I am going to build a small house for myself and Don and a big wing attached for my massage therapist – MollieShea Stephens”
”Thank you for your note, and for the wonderful massage last week. My shoulder has more mobility since I saw you! And the pain has lessened – I have been so excited – I feel that with a bit more work I may be able to return to full mobility. You have convinced me that seeing Dr. Gina would be beneficial as well. I look forward to making another appointment soon.
Thank you again for your excellent work.”
September is Fruits and Veggies Month. This is a list of 20 which are in season now. Each one includes an interesting fact, tips on how to select that food at the grocery, the best way to store it at home and the awesome nutritional benefits.
Acorn Squash Acorn squash is a type of winter squash that was named for its acorn-like shape. Acorn squash come in a variety of colors including: yellow, dark green, tan, and orange. Select acorn squash that are dull and heavy for their size. Avoid squash with soft spots or cracks. Store acorn squash in a cool, dry area away from extreme temperatures and sunlight. Acorn squash can stay fresh for up to 3 months. Fat free, saturated fat free, cholesterol free, sodium free and a good source of vitamin C.
Broccoli This yummy veggie is worth 12 points when playing Scrabble. Choose odorless broccoli heads with tight, bluish-green florets. Refrigerate broccoli and use within 3-5 days. Low fat; saturated fat free; low sodium; cholesterol free; high in vitamin C; high in folate; good source of dietary fiber; good source of potassium.
Brussels Sprouts These veggies aren’t really baby cabbages, but are in the same plant family. Choose firm, compact, bright green brussels sprouts heads. Buy on stalk when possible. Refrigerate brussels sprouts in plastic bag up to 1 week. Low fat; saturated fat free; very low sodium; cholesterol free; low calorie; good source of dietary fiber; high in vitamin C; good source of folate.
Butternut Squash Easily found in supermarkets today, this winter squash variety is fairly new to consumers; it wasn’t introduced commercially until 1944. Butternut squash can be used as a substitute in any recipe that calls for pumpkin. Choose squash that is heavy for its size. Store butternut squash in a cool, dark place for up to a month. Once cut, refrigerate unused portion. Fat free, cholesterol free, sodium free, good source of fiber, potassium and magnesium, excellent source of vitamins A and C.
Cauliflower Not all cauliflower is white! Try purple and orange cauliflower too. Choose cauliflower with compact, creamy white curds and bright green, firmly attached leaves. Avoid brown spots or loose sections that are spread out. Refrigerate cauliflower in plastic bag up to 5 days. Fat free; saturated fat free; very low sodium; cholesterol free; low calorie; high in vitamin C; good source of folate
Chinese Long Beans Chinese long beans are a member of the cowpea, or black-eye pea, Fabaceae family. This slender vegetable is a bean of many names, including asparagus bean, long-podded cowpeas, snake bean, yard-long bean and long bean. The Chinese long bean is similar in taste to string beans, but is more limp than a string bean and can measure up to 3 feet long! It can vary in color from pale green to dark green according to the variety. Choose fresh, flexible beans that are bright in color and free of blemishes. Avoid beans with swollen pods. Store in the refrigerator, unwashed in a plastic bag for up to 5 days. Saturated fat free, cholesterol free, low in fat and sodium, an excellent source for iron, fiber, vitamin B1, folate, copper, magnesium, manganese, phosphorous, potassium, and zinc, and a good source of calcium, vitamins B2 and B6, and selenium
Crab Apples Two varieties of crab apples are available from California, New York and British Columbia from August through December. Crabapple trees are popular trees closely related to apples, but with smaller edible fruit. In the Middle Ages crab apple juice was used much like vinegar is used today. Choose firm, shiny, smooth-skinned apples with intact stems that are free from bruises or blemishes. Apples should smell fresh, not musty. Refrigerate apples in plastic bag away from strong-odored foods. Fat free, saturated fat free, cholesterol free, sodium free and a good source of vitamin C
Cranberries Cranberries are native to North America and are so called because the flowers resemble cranes. Choose cranberries that are firm and not shriveled or decayed. Refrigerate cranberries for up to 2 months or freeze for future use. Fat free, cholesterol free, sodium free and a good source of vitamin C and fiber
Endive Endive is very closely related to the dandelion plant. Select endive heads that are crisp and bright green. Avoid heads with wilted or browning leaves. Endive should be stored in the refrigerator for up to 1 week. Fat free, saturated fat free, cholesterol free, low in sodium, excellent source of fiber. It is also a good source of vitamin C, calcium, iron, phosphorus and potassium.
Garlic The majority of garlic (90%) grown in the United States comes from California. Choose garlic that is plump, dry and firm. Fresh garlic should be white to off-white. Garlic should be stored in a cool, dark place, but not in the refrigerator, and can be kept for several weeks. Clay garlic holders can be used as well. Fat free, saturated fat free, cholesterol free, sodium free.
Grapes The Concord grape is the only variety native to North America. All other varieties grown here were started from imported vines. Choose plump, firm grapes that are firmly attached to the stem. Store grapes in a plastic bag in the refrigerator for up to 1 week. Fat free; saturated fat free; very low sodium; cholesterol free.
Jalapeno Peppers Jalapeno peppers are a variety of chili peppers and can be hot! If the heat is too much, dairy products like milk and yogurt can help put that fire out.Choose firm, smooth chilies. “Stretch marks” often indicate hotter peppers.Wrap unwashed jalapeno peppers in a paper towel then refrigerate in a plastic bag for up to ten days. Rinse before using.Low fat, saturated fat free, cholesterol free, sodium free, excellent source of vitamin C, good source of vitamin A and folate.
Kohlrabi Kohlrabi or cabbage turnip, tastes like a mixture of cucumber and mild broccoli. Baby kohlrabi can be as crisp and juicy as an apple. Bulbs can be purple or green, with white flesh. They can be eaten raw (like jicama) or cooked. Leaves can be cooked like collard greens. Choose firm kolhrabi globes that are heavy for their size and firm, without bruises or cracks.Wash leaves, then refrigerate in a plastic bag wrapped in paper towels for up to 3 days. Refrigerate globes for up to 10 days- wash before using. Fat free, cholesterol free, very low sodium, low calorie, an excellent source of vitamin C and good source of fiber
Mushrooms Choose well shaped mushrooms with firm texture. Avoid spots and slime. Refrigerate mushrooms in original container or paper bag up to 1 week. Fat free; saturated fat free; very low sodium; cholesterol free; low calorie; high in Riboflavin; good source of niacin; good source of copper; good source of pantothenate
Pear Pears have been cultivated for nearly four thousand years. Chose firm pears, then
“Check the Neck for Ripeness”™ daily by applying gentle pressure to the stem end of the pear with your thumb. When it yields to the pressure, it’s ready to eat. Store unripened pears in paper bag at room temperature. Refrigerate ripe pears.Fat free; saturated fat free; sodium free; cholesterol free; excellent source of dietary fiber; good source of vitamin C
Pineapple Images of pineapples can be found carved in pre-Incan ruins in Central and South America, where this fruit is indigenous. Choose pineapples with dark green leaves, heavy for size. Avoid soft or dark spots and dry-looking leaves.Eat as soon as possible.
Refrigerate cut pineapple for 2-3 days.Fat free; saturated fat free; very low sodium; cholesterol free; high in vitamin C.
Pomegranate Each pomegranate contains hundreds of seeds surrounded by translucent flesh, both of which are edible. Eat them raw, add to salads or juice for a healthy drink. Select pomegranates that are plump, round and heavy for their size. Whole pomegranates can be stored in a cool dry area for about 1 month or up to 2 months in the refrigerator.Fat free, cholesterol free, sodium free, good source of potassium and vitamin C.
Pumpkin The pumpkin is indigenous to North America. Halloween pumpkins are edible and the source of canned pumpkin. Select pumpkins that are firm and heavy for their size. Store pumpkins in a cool, dark place for up to two months.Fat free, cholesterol free, sodium free, good source of vitamin C, excellent source of vitamin A
Sweet Potatoes These edible roots are usually labeled either sweet potatoes or yams but, unlike potatoes, they are members of the morning glory family. Calling these veggies yams is a misnomer. True yams are native to Africa and are from a different botanical group. Choose firm, small- to medium-sized potatoeswith smooth skin. Avoid cracks, soft spots and blemishes.Store sweet potatoes in a cool, dark place for use within 3-5 weeks.Fat free; saturated fat free; low sodium; cholesterol free; good source of dietary fiber; high in vitamin A; high in vitamin C; good source of potassium.
Swiss Chard The stems of swiss chard look a little like celery and can be green, red or rainbow-colored- a mixture of red, pink, orange and yellow. Select chard with fresh green leaves; avoid those that are yellow or discolored. Store unwashed leaves in plastic bags in the crisper in the refrigerator for 2 to 3 days. Fat free, cholesterol free, good source of magnesium, excellent source vitamins A and C.
Turnips Turnips come in all shapes and colors, from round to cylindrical and rose to black. They may be eaten raw or cooked. Select pearly, heavy turnips without soft spots and fresh leaves if still attached. Small to medium ones are sweetest. Store turnips in the refrigerator in a plastic bag for only a few days since they get bitter with prolonged storage. Fat free, cholesterol free, low sodium, excellent source of vitamin C.