84-Lancaster Farming, Saturday, July 12, 2003 Eat From The Rainbow Would you like to: • Lose 'or maintain your weight? • Avoid a stroke? • Keep your blood pressure in check? • Keep your vision as you age? • Bolster your immune sys tem? • Lower your risk for heart disease and cancer? Then eat your fruits and veggies! Fruits and veggies are low in fat and calories but high in anti oxidants and fiber. Fruits and veggies are great for your heart because they have little saturated fat and no cholesterol (since they come from a plant). They can even help you lose weight, which can help lower your blood pres sure and your risk for diabetes and heart disease. Fruits and veggies can also help to prevent cancer. A high fiber diet promotes “rapid tran sit” of foods through your system so that the carcinogens don’t have time to linger. Think of fiber as the body’s broom. Did you know that 35 .percent of all cancer deaths may be related to what we eat? Why not turn around the typi cal American high fat, low-fiber diet by getting the recommended 5-9 servings of fruits and veggies a day! How much is a serving of fruits and vegetables? • Vi cup of fruit or cooked veg etable • 'A cup of fruit or vegetable juice • 1 cup leafy vegetable such as salad greens • 'A cup dried fruit What’s in fruits and vege tables? Vitamins and Minerals such as • Vitamins C and E to help fight heart disease and cancer • Folate to prevent neural tube birth defects and protect against heart disease • Beta-Carotene/Vitamin A for good eyes helps avoid macu lar degeneration • Calcium and magnesium for strong bones to help prevent os teoporosis • Iron to prevent anemia • Potassium to regulate blood pressure • Fiber to prevent constipa tion, keep blood sugar levels steady, lower cholesterol, and help prevent colon cancer • Phytochemicals or “plant chemicals” that help keep both the plants and our bodies healthy. They can help prevent heart disease and cancer in our body. Examples are allium com pounds in garlic and onions and sulphur compounds in crucifer ous vegetables like cabbage and broccoli. Lycopenes in tomatoes help fight prostate and lung can cer. Variety and color are key! No food is perfect, so eat a va riety of fruits and veggies! The darker, the deeper the color the better! Thus dark-fleshed acorn squash is better than light-fleshed zucchini. Dark green leafy lettuce is better than head lettuce which is mostly water. Eat from the rainbow! Go for: • Dark green Broccoli, Brus sels sprouts, spinach, romaine let tuce, are rich in folate that helps reduce heart disease, birth de fects, macular degeneration and possibly even Alzheimer’s Dis ease. • Orange: Apricots, canta loupe, carrots, pumpkin, sweet potatoes, oranges, winter squash. Their vitamin C and beta-caro tene can help stop the spread of cancer cells. • Red: Peppers/grapes/ grapefruit, water melon, toma toes and strawberries, are loaded with antioxidants to help fight cancer. Cranberries promote uri nary health. • Blue/Purple: Blueberries, blackberries, plums, grapes are rich in antioxidants that may help fight gastrointestinal can cers. Easy Ways to Get 5 or More A Day! • Use frozen vegetables steam, microwave, or saut with a little garlic and olive oil • Buy pre-washed/peeled baby carrots. These make great snacks that kids love! • Put left over vegetables in soups and omelets. • Munch on raw veggies while you fix dinner • Fold grated carrots into muffins, breads, meat loaf and meat balls to makes them moist! • Put berries on cereal, pan cakes and yogurt • Snack on dried and fresh fruits • Drink 100% fruit and vege table juices • Make a refreshing smoothie in a blender. Here’s one to cool you off on a hot summer day. Simply blend in a blender one half of a ripe ba nana, peeled, frozen, and sliced, along with 1 cup cold orange juice, and one half cup frozen sliced strawberries. The banana provides potassium and makes the smoothie thick while the orange juice and strawberries provide lots of vitamin C. If there’s any smoothie left, turn it into a popsicle by freezing it in a mold. Remember, when it comes to meals and snacks, think “Color.” Through the mirror of a spirited horse named Grace, the author discovers the condition of her own willful heart and gains a clearer understanding of God’s amazing grace. Find your own heart in the pages of this true life story! Lessons In Qrace Available on the web at www.TheCompletePet.com, by calling 800-700-5096, or through your Christian Light Bookstore. For more information call 717-653-2406 Susquehanna Dairy Princess Spotlights Rogers * Family Farm SPRINGVILLE (Susquehanna Co.) Shana Mack, Susquehan na County Dairy Princess, randomly picks a dairy farm to spotlight each month. This month she picked J.A. Rogers and Sons Farm, owned and oper ated by Jim and Rosemary Rog ers Sr. and their sons Danny Rogers and Jim and Tina Rogers. The farm is located in Spring ville Township and consists of 118 acres owned and 100 acres rented. The five-generation farm origi nally was purchased in 1933 by Rogers’ grandfather. Rogers, his sons, and grand children do all the milking, feed ing and barn chores on the 144-head herd housed in two tie stall bams. The Rogers harvest 150 acres of hay, but do not plant com. The herd consists of Hol steins and Brown Swiss. The herd does not go out on pasture, but kept inside day and night. The Rogers have received DHIA and Chesapeake Bay Awards along with the Dairy of Distinction Award. This farm is unique because it’s really two farms in one. Jim Sr. and Jim Jr. each have their own milking herd. They have two pipelines and two bulk tanks that enable them to keep the milk separate while sharing all other farm ex penses. Their recent herd average was 23,506 pounds of milk. For those nice warm days, here is a refreshing drink you might like to try. Strawberry Cow Vi cup slices fresh strawberries 1 pint strawberry ice cream, softened V/i cups chilled cream soda Whipped cream Fresh whole strawberries Mash strawberries. Stir togeth er half of the ice cream and 'A of the cream soda. Divide among three tall glasses. Place one scoop GOT WOOD? WE HAVE THE FURHACE! • All stainless steel construction • Uses present central duct or Hydromc system • Heats home/household J hot water I • Shake Grates vAm Hardy has been heating homes since 1982 WILLIAMSON ENTERPRISES 601/656-2639 *lO Year 877/606-3113 Warranty Dairy Princess Shana Mack, front right, Joins the Rog ers family for a photo of Jim Senior’s grandfather’s plow. With her are Danny, Josh, Jim Sr., Rosemary, Kart, Jim Jr. and Tina Rogers. The Rogers’ family farm is located in Springville Town ship. of ice cream in each glass. Pour enough soda to cover ice cream and strawberry mixture. Gar nish each with whipped cream and a fresh whole strawber ry- - ' >»•' y / CLOSED SUNDAYS, NEW YEAR, Jj EASTER MONDAY, ASCENSION DAY, WHIT MONDAY, OCT. 11, THANKSGIVING, fnaimr Christmas & December zsth FISHER FURNITURE NEW AND USED FURNITURE Antique & Collectables BUS. HRS. BOX 57 MON.-THURS. 8-5 1129 GEORGETOWN RD. FRI., 8-8, SAT. 8-12 BART,PA 17503 Love antiques? Look for the Antiques Center in this section of Lancaster Fanning! See Duncan Sales & Service Representative for Mahoning Outdoor Furnaces George Duncan 1-800-332-6293 Millville, PA 1-570-458-6293 90 Days Free Interest with Approval Financing 'with approved credit 90 DAY FREE FINANCING* I Call or See
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