Untitled - Kersh Health

Overview
M
ake no mistake – fruits and vegetables are amazing! They taste great and
are full of nutrients that help prevent disease, improve cardiovascular
health, maintain memory function and reduce cancer risk. Most fruits and
vegetables are very easy to eat, require little preparation and they come in
all shapes and colors. In fact, a fruit or vegetable’s color is one of its most remarkable
attributes. The vivid colors in fruits and vegetables come from the micronutrients that
give them their healthy qualities. Since each color represents a unique set of nutritional
benefits, it’s important to eat a variety of colorful fruits and vegetables each day.
Requirements
E
arning credit for this challenge is simple.
Each week, you’ll learn about the health
benefits that come from eating fruits and
vegetables of a specific color. You’ll also be given
a specific challenge for the week to help you
increase your fruit and vegetable intake. To help
you achieve each challenge, we have provided you
with a list of fruits and vegetables for each color,
as well as some healthy recipes. Canned, fresh or
frozen fruits and vegetables are equally nutritious.
WEEK ➊ Eat a total of three different blue/purple fruits and vegetables during
the week. Write down the name of the fruits and vegetables on the
challenge form.
WEEK ➋ Eat three different red vegetables and two different red fruits for a total
of five fruits and vegetables. Record them on the challenge form.
WEEK ➌ Eat one orange/yellow fruit or vegetable at each meal on three
different days for a total of nine fruits and/or vegetables. Record the
names of the fruits and vegetables on your challenge form.
WEEK ➍ Each day, eat a different green fruit or vegetable; a total of seven for
the week. Write their names on the challenge form.
Mail, fax or complete your challenge form online at www.KershHealth.com by the challenge
submission date to earn your incentive points. Please note the challenge form and survey questions
must be complete to earn incentive points for this challenge; no partial credit will be awarded.
2 True Colors Challenge
True Colors
Blues & Purples
T
he anthocyanins are responsible for the deep reds,
blues and purples of fruits and vegetables. Interest in
this pigment has been related to its potent antioxidant
properties thought to help with memory, urinary tract
health and reduced cancer risks.
According to the U.S. Department of Agriculture, blueberries are
leaders when it comes to antioxidant activity per serving. This
antioxidant activity is thought to protect nerve cell damage,
which may slow down cognitive decline associated with
aging. Studies have found that sources high in anthocyanins
Some True Blues
also have strong cardiovascular benefit. They can prevent
oxidative damage that can lead to a heart attack or stroke.
Related studies also suggest that regular blueberry intake helps to
maintain healthy blood pressure.
In addition, blue and purple fruits and vegetables increase calcium
and mineral absorption, promote eye and digestive system function
and help to maintain a healthy immune system.
& Purples
FRUITS: Blackberries, blueberries, plums, raisins, figs, purple grapes, prunes
VEGETABLES:
Eggplant, purple potato, purple cabbage, purple asparagus
Recipes
Eggplant Lasagna
Purple Cabbage Salad
SERVES 9
SERVES 4
Ingredients:
Directions:
Ingredients:
Directions:
• Cooking spray
• 1 tablespoon of olive oil
• 1 medium onion, sliced
• 1 clove garlic, minced
• 4 large tomatoes,
thinly sliced
• 1 ½ teaspoons of
dried basil
• 1 ½ teaspoons of salt
• 1 medium eggplant,
thinly sliced
• 8 ounces part-skim
mozzarella cheese,
shredded
➊ Preheat oven to 425˚F. Coat
• ½ head of purple
cabbage, shredded
• 4 carrots, grated
• 4 green onions, chopped
• ½ bunch cilantro, chopped
• 3 tablespoons apple
cider vinegar
• 2 tablespoons canola oil
• 1 tablespoon lemon juice
• Salt and pepper to taste
➊ In a large bowl combine
baking dish with cooking spray
and set aside.
➋ In a skillet over medium heat,
sauté onions and garlic in olive
oil until tender.
➌ Add tomatoes, basil, oregano
and salt. Sauté until tomatoes
are tender.
➍ Spread one quarter of tomato mixture
into greased baking dish.
➎ Place one layer of eggplant over tomato
mixture.
➏ Sprinkle with one quarter of mozzarella
cheese.
➐ Continue to layer tomato mixture,
eggplant and cheese, finishing with
cheese.
➑ Cover with aluminum foil and bake for
25 minutes or until eggplant is tender.
➒ Uncover and bake an additional 10-15
minutes until cheese is light brown.
cabbage, carrots, green onions
and cilantro.
➋ In a smaller bowl, whisk
together apple cider vinegar,
canola oil and lemon juice.
➌ Toss dressing with vegetables.
➍ Season with salt and
pepper to taste.
➎ Refrigerate for a few hours or
overnight until ready to serve.
Per Serving: Calories: 90, Fat: 5g, Protein: 0g
Per Serving: Calories: 120, Fat: 6g, Protein: 8g
True Colors Challenge 3
True Colors
Reds
T
he pigment lycopene is responsible for the
red color seen in some fruits and vegetables.
Lycopene belongs to a family of antioxidants
called carotenoids. This red pigment is
thought to protect against some forms of cancer
and coronary heart disease. Food sources that
contain lycopene also provide vitamin C and vitamin A,
which are antioxidants that interfere in the formation of bad
cholesterol (LDL), and provide eye and immunity health.
The most abundant source of lycopene can be found
in cooked tomato and tomato based products. By
heating tomatoes in combination with added oil,
absorption of lycopene is increased. Studies found
that men with higher intake of lycopene from tomatoes
and tomato products were less likely to develop
prostate cancer than men with low intakes.
Some True Reds
FRUITS: Red apples, cherries, cranberries, pomegranate, raspberries,
strawberries, red/pink grapefruit, guava, red grapes and watermelon
VEGETABLES: Beets, red onions, red peppers, red potatoes, radishes, red
cabbage, rhubarb and tomatoes
Recipes
Red Summer Smoothie
SERVES 4
Spinach and Tomato Soup
SERVES 4
Ingredients:
Directions:
Ingredients:
Directions:
• ½ cup raspberries
• 2 cups strawberries
• ½ cup red grapes
• 1 cup orange juice
• 1 cup crushed ice
➊ Purée all ingredients in a blender
• ½ medium onion, chopped
• 1 clove garlic, minced
• 1 ½ cups tomato salsa
• 1 cup vegetable juice
• 2 (14.5 ounce) cans
whole tomatoes, undrained
and chopped
• 1 (10.75 ounce) can condensed,
reduced-fat
tomato soup undiluted
• 1 (10 ounce) package frozen
chopped spinach
➊ Heat olive oil in a large
until smooth. Serve immediately.
Per Serving: Calories: 70, Fat: 0g, Protein: 1g
➋
➌
➍
saucepan over medium-high
heat.
Add onion and garlic. Sauté
until onions are translucent.
A dd salsa, vegetable juice,
tomatoes, tomato soup,
and spinach.
Bring to a boil. Cover, reduce
heat and simmer until heated
through, about 15 minutes.
Per Serving: Calories: 190, Fat: 2.5g, Protein: 6g
4 True Colors Challenge
True Colors
Oranges & Yellows
T
he orange and yellow colors of fruits and
Citrus fruits and cantaloupes are excellent sources of vitamin
vegetables are produced by pigments called
C, which acts as an antioxidant and is essential for collagen
carotenoids. Beta-carotene and lutein are both
production. The strong, elastic structure of skin, blood
varieties of carotenoids that are found in our
vessels, tendons, ligaments and bones is due to collagen.
diet and play important roles in our health. Beta-carotene
In addition to these benefits, yellow and orange fruits and
is converted to vitamin A in our bodies and is used for
vegetables provide us with an abundance of potassium.
normal growth and development, vision and immune system
Bananas, cantaloupes, mangos, papayas and yams are
function. Studies show that lutein may decrease your
especially rich sources of this mineral. One of the most
risk for age-related vision deterioration and protect
important roles potassium plays is in helping to
against UV damage to your eyes. Eating a variety of orange
lower blood pressure. Increasing potassium in the diet
and yellow fruits and vegetables such as carrots, papayas,
while lowering sodium can boost efforts to lower high
squash, pink grapefruit, pumpkins and sweet potatoes may
blood pressure.
reduce the risk of some cancers.
Some True Oranges
& Yellows
FRUITS: Yellow apples, bananas, apricots, cantaloupes, yellow figs, grapefruit,
golden kiwifruit, lemons, mangoes, nectarines, oranges, papayas, peaches,
yellow pears, persimmons, pineapples, tangerines, yellow watermelon
VEGETABLES: Y
ellow beets, butternut squash, carrots, yellow and orange peppers,
yellow potatoes, pumpkin, rutabagas, yellow summer squash, sweet corn,
sweet potatoes, yellow tomatoes, yellow winter squash
Recipes
Mashed Sweet Potatoes
SERVES 4
Baked Squash
SERVES 4
Ingredients:
Directions:
Ingredients:
Directions:
• 2 large sweet potatoes
• 1 orange
• Salt and pepper
➊ Chop the sweet potatoes into 1 inch
• 4 medium yellow squash, sliced
into ½ inch thick rounds
• 2 ounces mozzarella
cheese, shredded
• 1 teaspoon garlic powder
• 1 teaspoon parsley flakes
➊ Preheat oven to 350° degrees F.
➋ Cover the bottom of a baking
➋
➌
➍
cubes and boil in a sauce
pan until tender.
Transfer sweet potatoes into a
bowl and mash.
Squeeze the juice of one orange into
the potatoes and stir.
Add salt and pepper to taste.
Per Serving: Calories: 70, Fat: 0g, Protein: 1g
dish with a layer of squach.
➌ Sprinkle with half of the cheese,
garlic powder and parsley.
➍ Repeat with a second layer
using remaining ingredients.
➎ Bake until cheese is melted
and lightly golden, about
10-15 minutes.
Per Serving: Calories: 70, Fat: 3g, Protein: 6g
True Colors Challenge 5
True Colors
Greens
T
he vibrant green color of spinach and kiwifruit
stimulate enzymes that detoxify potentially harmful
comes from one of the better known pigments in
substances before they can cause damage to cells.
the plant world called chlorophyll. We come into
Ditch the expensive supplements and pile on the
contact with substances that have the potential
green veggies! These powerhouses contain a variety of
to cause cancer on a daily basis. Chlorophyll has the
nutrients including fiber, folate, magnesium and calcium.
ability to bind with and carry those substances out of our
It is important for us to load up on fiber in order to stay
bodies, thereby reducing the amount of carcinogens that
full throughout the day and help lower cholesterol levels.
enter our blood stream. Green vegetables also aid in
Folate is important for women in preventing neural tube
wound healing and have antioxidant properties.
defects in babies; magnesium provides structure for
Vegetables such as kale, Brussels sprouts, cabbage
our body in bones and muscles. Leafy greens such
and broccoli fall into the cruciferous family of vegetables.
as kale and spinach are rich sources of calcium for
The cruciferous vegetables contain phytochemicals
all of us to include in our diets, especially those who
called indoles that have been shown to reduce risk of
can’t have dairy products. By eating your fruits and
cancer. Some of the components in these vegetables
vegetables you can give your multivitamin the boot!
Some True Greens
FRUITS:
Avocados, green apples, green grapes, honeydew,
kiwifruit, limes
VEGETABLES: A
rtichokes, arugula, asparagus, broccoli, Brussels sprouts,
cabbage, green beans, celery, cucumbers, kale, lettuce,
green onions, okra, peas, green peppers, zucchini
Recipes
Roasted Green Beans with Parmesan
Spinach Salad with Green Apples
SERVES 4
SERVES 6
Ingredients:
• 1 pound fresh
green beans
• 2 teaspoons olive oil
teaspoon
•¼
garlic powder
cup shredded
•¼
parmesan
• Salt and pepper
Directions:
Ingredients:
Directions:
➊ Preheat the oven to 425°F.
➋ In large bowl, evenly coat green
beans with olive oil, garlic powder,
salt and pepper.
➌ L ine a baking sheet with foil and
arrange green beans in a single
layer, then sprinkle with cheese.
➍C ook for 12 – 15 minutes,
until cheese has melted and
browned slightly.
• 6 tablespoons vegetable oil
• 3 tablespoons apple
cider vinegar
• 1 ½ tablespoons honey
• 1 clove of garlic, minced
• 5 cups of baby
spinach leaves
• 1 Granny Smith apple
• ¼ cup almond slices
• Salt and ground pepper
to taste
➊ In a small bowl whisk
Per Serving: Calories 185, Fat 17g, Protein 2g
together oil, vinegar, honey and
garlic; season with salt and pepper.
(Allow this to sit for 30 minutes)
➋ Core the apple and slice it
into matchsticks.
➌ Toss the spinach with the dressing
until evenly coated.
➍Mix in apple pieces
and almonds.
➎ Divide the spinach among serving
plates and serve immediately.
Per Serving: Calories 185, Fat 17g, Protein 2g
6 True Colors Challenge
Use this form to keep track of your
You MUST meet each week’s requirement to earn
your incentive points. When completed, please
fax or mail by the deadline to receive your credit.
You may also complete the form online.
“True Colors” fruit and vegetable
intake for the next four weeks.
WEEK ➊
Eat a total of three different blue/purple fruits and vegetables during the week.
Fruit or Vegetable 1
WEEK ➋
Vegetable 1
Day 1
Fruit or Vegetable
Fruit 2
Breakfast
Lunch
Dinner
Dinner
Each day, eat a different green fruit or vegetable; a total of seven for the week.
Day 2
Lunch
Dinner
WEEK ➍
Fruit 1
Breakfast
Lunch
Vegetable 3
Eat one orange /yellow fruit or vegetable at each meal on three different days for a total of nine fruits and/or vegetables.
Breakfast
Vegetable 2
WEEK ➌
Fruit or Vegetable 3
Eat three different red vegetables and two different red fruits for a total of five fruits and vegetables.
Fruit or Vegetable 2
Fruit or Vegetable
Day 3
Fruit or Vegetable
Day 4
Fruit or Vegetable
Day 5
Fruit or Vegetable
Day 6
Fruit or Vegetable
Day 7
Fruit or Vegetable
Survey Questions:
Circle your response to the questions below:
Name
➊
Company Name
➋
➌
Did this challenge encourage you to increase your fruit and vegetable intake?
(1=a little/5=a lot)
1 2345
Did you find this challenge:
A. Easy to understand? YesNo
B. Easy to accomplish? YesNo
Phone
Email
KID#
Would you do this challenge again? YesNo
True Colors Challenge 7
print - 382 -CMYK
2600 Technology Drive, Suite 100
Plano, TX 75074
Fax: 469-241-2599
© Kersh Health 2012
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