June 2018 ****** Nutrition Education (N. E.) & Public Education (P. E.) Monday Tuesday Wednesday Thursday Friday 4 5 6 7 8

Nutrition Education: Public Education: Fresh Local Corn - Enjoy Closed Fall Proofing Your Home While You Can

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Nutrition Education: Eat a Diet Rich in Vegetables and Fruits…

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Nutrition Education: How to Store Fresh Fruits Public Education: and Vegetables for Best Medicare Minute Flavor

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Nutrition Education: Let Us Eat Lettuce!

This is National Alzheimer's & Brain Health Awareness Month! Types of Green Beans Nutrition Education, 6/5 H B U D F N J A C K Y C W R S F I F Find These Words: Y H R P J J E L O Z J I O E I H R O FILET U Z B F G I W E I O E B Q R U E O G FLAT T E A D G H Y S R T C R L N N W J A FRENCH C T A Y T P L T D G A C E C G A P O GREEN O F P X P W P R J C U L H N Q X H Q ITALIAN J M E B U G V I F H E F I P E K D S V F L S A D L N Q T X L A A V V X Y LONG E S Q Z R O L G B H M N P X N C I N PURPLE STRING T R I K U W F U V L S P S I L L Y N ROMANO L A N W H Z M W X N X W M D C J X J SNAP G L G Y D L U Z A W F S E U V F C A STRING G M M C M Y G Z T L O N G R P K D P WAX T J D F I R R N P X A M V C E C T W P U R P L E S T R I N G I K X H E Y E U K Q D A C D O G E R Z K V O L Y

Y I C J R M T Y G C C T G W M M I L For more info, go O N A M O R N P Q E G V S O I U F G towww.thespruce.com As a rule when cooking, you want your green beans to be these with their color…

Secret Message: You'll notice when you blanch green beans that their green color will intensify after a couple of minutes. But if you keep cooking, that green color will fade and turn a drab...

For more info, go to www.thespruce.com Nutrition Education, 6/5 Rhyming Fun: Write as many 1 Minute Word Hot Potato: To do the written version of this words as you can that rhyme game, you will need pen and paper. Write the word “June”. with “June”. Below that, write a word that ends with the last letter of that word. Continue the game by writing a word that ends with last Listing Game: June is letter of the previous word. After about a minute, stop the Alzheimer's & Brain Awareness game and see how many words you came up with. For Month. List things you can do example, June, elegant, toes, single, epitome. to keep your brain healthy. Fresh Local Corn–Enjoy While You Can N.E., June 5 By: Cheryle Jones Syracuse, MS, Professor Emeritus, The Ohio State University

We all know that local corn-on-the-cob tastes the best. One of the reasons is that corn’s natural sugars change quickly after harvest causing the corn to lose its sweetness quickly. Corn is one of those great summer farm market treats.

When selecting sweet corn look for husks with good bright green color that are snug to the corn ear and the silk dark brown. Avoid silk with worms or decay. Select ears that are full of kernels. These kernels should be well developed and plump, tender and milky. If they are too large or too dark they can be tough, chewy and pasty.

For best quality, store corn in the husks uncovered in the refrigerator. If you have corn without the husks, put them in a perforated plastic bag. Corn is best when eaten within two days. After removing the husks and silk, wash the corn in cool running water before eating, cooking or preserving.

Nutritionally corn is a good source of carbohydrates as well as small amounts of A and C. It is sodium-free and low in fat. Depending upon the size, corn can yield 2/3 to 1 cup of corn per ear. One medium ear of corn contains about 90 calories. Corn provides folate and thiamin as well as fiber. It can also be a source of zeaxanthin (zē-ə-ˈzan-thən), an antioxidant that may protect against age-related eye disease, such as macular degeneration.

Even though corn is a starchy vegetable, it can still fit into a healthy balanced diet. According the 2015-2020 Dietary Guidelines for Americans we should try to eat 2-2 1/2 cups of vegetables each day and this can include 5 cups of starchy vegetables a week. https://health.gov/dietaryguidelines/2015/guidelines/appendix-3/ The key here again is balance and moderation and an occasional ear of corn-on-the cob when it’s fresh adds variety.

Instead of the traditional boiled and slathered with and salt corn-on-the-cob, try roasting on the grill with a little olive oil. Place husked corn in a zip-top bag with a small amount of olive oil and add an herb blend. Turn the bag over several times to coat the ears with the oil and seasoning. Take the cobs out of the bag and place them directly on a hot grill turning them several times until the kernels were slightly charred and golden. The flavor is great and there is no need to add extra salt or butter. Do be careful to watch the corn as it cooks, you don’t want it to overcook and dry out.

ADSS Nutrition Team, Spring FY’18 P.E., June 8 These Flavors Pair Well with Green Beans Nutrition Education, 6/11 D J T E I L M U F X A H L R R G O W Find These Words: X W A C L V E Q B B Y L H E A C U D X F Y I S O Y S A U C E M R H P W X BACON D J D U A K T F O T U V L O L T C W W B O J P P I M T T V I C D N X Y C F V C N D B V Q C E C S N C L D S R BUTTER J P M O O A Y X I R Y S X Q J S S N O U V M T K N U P O X U K V M E X H GARLIC N D D E S N O I N O T I Q O J B J Z LEMON JUICE G Z J L V K C R Z B T U O I C O W W L X Z K K J A Q N E B R X B Z S U Y MUSHROOMS L T G Y K T B J N D H Q Q E Z T O T ONIONS R I S B R Z X G W S B V K B X D Z A SOY SAUCE J H S G E B E A U P S I K F W Z E A Q E S A S E A M U U C B O C O O M H O F W K B S T U H F Y F E H V K L O D K T U A E K B X Q U W W Z J R Y J Q U X V O H D M Z F X S R F X A G H For more info, go to www.thespruce.com Overcooked green beans can be identified by their…

Secret Message: Like other green vegetables, green beans should be cooked quickly, with high heat, preferably...

For more info, go to www.thespruce.com Nutrition Education, 6/11

Rhyming Fun: Write as many words 1 Minute Word Hot Potato: To do the written version of as you can that rhyme with “flower”. this game, you will need pen and paper. Write the word “Brain”. Below that, write a word that ends with the last Listing Game: Exercising your brain letter of that word. Continue the game by writing a word can help it work longer and better. that ends with last letter of the previous word. After about Here is a quick way to exercise: create a minute, stop the game and see how many words you as many words as you can using came up with. letters from “Alzheimer’s Disease”. For example, brain, necktie, eerie, east, treasure. N.E., June 12 Eating a diet rich in vegetables and fruits as part of an overall healthy diet may: 1) Reduce risk for heart disease, including heart attack and stroke. 2) Protect against certain types of cancers. 3) Reduce the risk of obesity and type 2 diabetes. 4) lower blood pressure, and may also reduce the risk of developing kidney stones. 5) Help to decrease bone loss. 6) Be useful in helping to lower calorie intake.

How much fruit is needed daily? Women 51+ years old 1 ½ cups Men 51+ years old 2 cups

What counts as a cup of fruit? In general, 1 cup of fruit or 100% fruit juice, or ½ cup of dried fruit can be considered as 1 cup from the Fruit Group as listed in this table below:

Fruit Amount Fruit Amount Fruit Amount ½ large Mixed Fruit 1 cup diced, sliced, 1 cup sliced raw or 1 small (fruit raw or canned, cooked 1 cup sliced, cocktail) drained 3 medium or 2 large chopped, raw or cooked Applesauce 1 cup 1 large Strawberries 8 large berries 1 cup, sections 1 cup whole, halved Mandarin or sliced, fresh or Oranges 1 cup, drained frozen Banana 1 cup sliced 1 large Watermelon 1 cup diced or balls 1 large (8-9” 1 cup sliced, diced, long) raw, cooked or canned, drained 2 halves, drained Grapes 1 cup whole or Pear 1 medium Dried Fruits ½ cup dried fruit cut-up 1 cup sliced or 32 seedless diced, raw cooked or canned, drained

Grapefruit 1 medium Pineapple 1 cup chunks, Juice, 100% 1 cup 1 cup sections sliced or crushed, fruit juice raw, cooked or canned, drained

ADSS Nutrition Team, Spring FY 18 Types of Nutrition Education, 6/18 Z M V D I N E D N Q A D J R A Q K J Find These Words: Z D L I N R N U U J D E D F C O L X ARBORIO G I K G P B T X O M R L Y Q F V R X BASMATI W A R L X K Q N A I Q I T A H U E F BLACK U P Z E T C T Q L G W O K C A L B R BROWN N I A R G G N O L A R B O R I O A J JASMINE M A G W F S B W G H I R J H B I E A LONG GRAIN R B T B T D I H O R L A F H C E Y S PARBOILED L U R I C O H D V R A P D N A Z S M RED CARGO N Y C F I U S Z T Y B C E T A D N I STICKY A K P V O P U V B L D L D Z Q H A N SUSHI Y H B G K P S A W A A L X E Y R M E VALENCIA W G R D B K I Z K V S W N E R B S W WILD M B Z L S T Z L A E X M I T V R F O K I I L I B X N X E H P A G S F H B W K G X C J S U Y N F Q X T O P I N W J Z U O D J U K K N P E O I W M H E E D Q N I L O H T K H P N D L L L For more info, go to www.plated.com Rosematta Rice is known for its robust earthy flavor, this variety calls for meaty accompaniments like…

Secret Message: Grown in India, matta or rosematta rice is a medium grain with a reddish color. Its bran layer is full of natural nutrients. It is well suited to slow- cooking stews...

For more info, go to www.plated.com Nutrition Education, 6/18 Rhyming Fun: Write as many 1 Minute Word Hot Potato: To do the written version of words as you can that rhyme with this game, you will need pen and paper. Write the word “meal”. “health”. Below that, write a word that ends with the last Listing Game: July 29 is national letter of that word. Continue the game by writing a word that dance day. In honor of it, see how ends with last letter of the previous word. After about a many different dances you can list. minute, stop the game and see how many words you came up with. For example, health, HIPPA, Amber, relate. How to Store Fresh Fruits and Vegetables for Best Flavor N.E., June 19

Store in Refrigerator Ripen on the counter first, Store only at room then refrigerate temperature (storing more than 7 days) Apples (storing fewer than 7 days) Apricots Kiwi Bananas Asian pears Nectarines Citrus Fruits Berries, Cherries Mangoes Cut Fruit Pears Melons (until cut, then refrigerate) Figs Papayas Grapes Persimmons Pineapple (until cut) Artichokes Plantain Asparagus Pomegranates Green Beans Beets Cucumber Broccoli, Brussel Sprouts, Cabbage Garlic (fresh only) Cauliflower Ginger Onions (other than green) Cut Vegetables Peppers Green Onions Potatoes Herbs Leafy Green Vegetables Sweet Potatoes Mushrooms Tomatoes Winter Squashes Radishes Sprouts Summer Squashes Sweet Corn - Place fruits and vegetables in - To prevent moisture loss, store - Refrigeration can cause cold separate, perforated plastic bags. fruits and vegetables separately damage or prevent them from - Use within 1-3 days for in a paper bag, perforated ripening to good flavor and texture. maximum flavor and freshness. plastic bag or ripening bowl Most fruits and vegetables should - Store each group in different away from sunlight. only be stored at room produce drawers. - After ripening, store in temperatures. refrigerator and use within 1-3 - Keep away from direct sunlight. days.

ADSS Nutrition Team, Spring FY’18 P.E., June 22 The Medicare Minutes did not arrive from ADSS in time to be added to this packet. You should receive them in the mail before this date.

Thanks! Emily Types of Berries Nutrition Education, 6/25 Y R R E B N O G N I L D V S Y V Y I Find These Words: H R E B K A A V Y C K I A U R W R P BLACKBERRY Y E R L B U V R H C V L D L R X R Z BLUEBERRY A R A E D Y R O U T M K E C E D E D BOYSENBERRY J Z R P B E K R T O U Y W E B V B V CHOKEBERRY L U P E B E R T N Y R H B D N C P Z CLOUDBERRY O H S E B A L B A R T G E J E L S D CRANBERRY W Y N E N E E K E Y L T R K S O A F CURRANT DEWBERRY E U R T G R U B C R B O R J Y U R H ELDERBERRY J R J Y R X W L F U R E Y I O D L N GOJI Y R F Y D A N X B F H Y R L B B W H I J O G R G O O S E B E R R Y E D T HUCKLEBERRY B Q Q T Y R R E B K C A L B Y R V I JUNEBERRY N C S C R A N B E R R Y J D X R Q V LINGONBERRY W C N G Q T Q T T M J Z Z H S Y U H RASPBERRY P O H U G I F A B Q G H J P Z L X Z SALMONBERRY V W A Y I N Z R P N R Q E Y K S Y M STRAWBERRY G B P X F Q V M Y N K N R Z B M I L TAYBERRY For more info, go to www.berries.com Berries That Start with "B" Nutrition Education, 6/25

Secret Message: Boysenberries are a deep red-purple fruit. They are perfect for more than just pies. Pop one or two in your mouth daily for powerful…

For more info, go to www.berries.com

Rhyming Fun: Write as 1 Minute Word Hot Potato: To do the written version of this game, many words as you can that you will need pen and paper. Write the word “Flag”. Below that, rhyme with “leg”. write a word that ends with the last letter of that word. Continue the game by writing a word that ends with last letter of the previous Listing Game: Research word. After about a minute, stop the game and see how many words shows that listening to music you came up with. For example, flag, grateful, lemon, nose. can boost your mood. List songs that boost your mood. N.E., June 26 Let Us Eat Lettuce! Lettuce is very versatile. It can be used in wraps, salads, and sandwiches. Here are some fun messages to help everyone think about the value of a salad:

1. One cup of lettuce contains just 5 calories. 2. Keep your lettuce choices nutritious by making them dark in color. This includes the purple colored lettuces. 3. Baby kale is a lettuce and you can serve it raw or cooked, which is versatile in your kitchen. 4. Lettuce lasts longer when you keep it covered but allow a little air flow. Puncture bags of lettuce when you get home. 5. Lettuce is considered a green leafy vegetable. 6. If you prefer a crisper lettuce over leaf lettuces, such as iceberg lettuce, consider choosing romaine lettuce instead. Its color and texture is very similar to iceberg lettuce but it has considerably more nutritional value.

Battle of the Nutrients between Romaine and Iceberg lettuces

Vitamin A Romaine lettuce is super rich in beta-carotene, with approximately 4,094 international unit (IU) of A in one cup. One cup of iceberg lettuce, however, only contains 361 IU of . Vitamin A, a fat-soluble vitamin, is important for your vision, immune system, and reproductive system. It has been linked to aiding the heart, lungs, kidneys, and other organs in proper functioning. Winner: Romaine Vitamin K Romaine lettuce provides 48 micrograms of vitamin K in a one-cup serving while iceberg lettuce only provides 17 mcg. Vitamin K helps your blood to clot appropriately and regulate . Winner: Romaine Lutein and Zeaxanthin (zē-ə-ˈzan-thən) Lutein and zeaxanthin can reduce the risk of age-related macular degeneration (AMD), a condition that occurs when the fragile center of the retina, the macula, deteriorates over the years. Romaine lettuce contains 1,087 mgs of lutein and zeaxanthin. Iceberg lettuce only contains 199 mgs of these two nutrients. The recommended amount of lutein is 6 to 10 mg per day, whereas the dose for zeaxanthin is 2 mg per day, to maximize the health benefits for your eyes. The National Eye Institute, per the Age- Related Eye Disease Study (AREDS) conducted in 2001 and then in 2006, concluded that the use of the supplements vitamins C and E, beta-carotene, and the minerals zinc and copper, with the addition of lutein and zeaxanthin, are safe and protective against the advancement of AMD. Winner: Romaine

ADSS Nutrition Team, Spring FY’18 Spoiler Alert… Answers to Unscramble Games

o June 5, 2018: o Unscramble: bright, vivid, green color o Secret Message: You'll notice when you blanch green beans that their green color will intensify after a couple of minutes. But if you keep cooking, that green color will fade and turn a drab... shade of olive green. o June 11, 2018: o Unscramble: drab color, olive-green color, mushy texture o Secret Message: Like other green vegetables, green beans should be cooked quickly, with high heat, preferably... in small batches. o June 18, 2018: o Unscramble: lamb, , game o Secret Message: Grown in India, matta or rosematta rice is a medium grain with a reddish color. Its bran layer is full of natural nutrients. It is well suited to slow- cooking stews... and rich curries. o June 25, 2018: o Unscramble: Boysenberry, Blueberry, Blackberry, Barberry o Secret Message: Boysenberries are a deep red-purple fruit. They are perfect for more than just pies. Pop one or two in your mouth daily for powerful… Alzheimer’s and cancer prevention.