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June 2016

Optimize Your Health at Your Local Farmers Market

Enjoy a walk around your local Farmers Market. It is a great place to buy fresh herbs and produce. It is also a good way to get some exercise and it helps support local farmers! Many fruits, vegetables and herbs are considered to be super foods. Farmers Markets are a great place to find a vast array of seasonal produce that is at its peak quality and ripeness. This fresh produce provides vital nutrients for healthy aging.

Get Your Colors!
Each color range of produce contains different compounds or phytonutrients. These compounds are what give fruits and vegetables their color, aroma and flavor. Phytonutrients are rich in powerful antioxidants with research linking them to many health benefits.  To gain maximum benefits, choose a variety of colorful produce.   

RED
Immunity, Heart & Joints

  • Watermelon
  • Strawberries
  • Cherries
  • Tomato
  • Red Pepper
  • Beets (red)

BLUE / PURPLE
Memory & Anti-Inflammatory

  • Grapes
  • Blueberries
  • Eggplant
  • Plums
  • Red Cabbage
  • Prunes

GREEN / WHITE
Vision & Bone Health

  • Brussels Sprouts
  • Broccoli
  • Kale
  • Green Grapes
  • Ginger
  • Garlic

YELLOW / ORANGE
Heart, Vision & Immunity

  • Orange
  • Mango
  • Cantaloupe
  • Carrots
  • Butternut Squash

Get Your Daily Dose
Strive for at least 1 1/2 - 2 cups of fruit and 2-3 cups of vegetables daily.  If you’re diabetic, select more vegetables than fruit.   When having fruit, pair with protein to minimize spikes in blood sugar. Try berries with plain NF Greek yogurt or a small apple with 1 oz. LF string cheese.

Keep Produce Safe
Choose wisely and handle gently - do not purchase bruised produce.  Storage - remove from plastic, store ripe fruit and vegetables separately in refrigerator drawers. Wash Hands - before and after handling fresh produce.  Clean - just prior to preparation under clean, cool running water.  Refrigerate - always store produce in the refrigerator once it is cut.


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