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