health-full: March Menu Planner

3.03.2008

March Menu Planner

Each week we will offer new ideas for planning a healthful dinner menu for your family. We will include one-dish meals, Farmer's market features and ethnic foods for the adventurers. These are all recipes we have created or tried from other sources. Feel free to steal our ideas & e-mail us with questions about recipes or feedback at dorinakailani@yahoo.com.

WEEK OF March 2-9

sun
Baby Salad with tomatoes, avocadoes
Trader Joe's Cheese & Herb Pizza Bread crust
Toppings: Chicken, Kale, cashews, black olives with Asiago cheese

mon
Beef & Barley Crockpot Soup
Sunflower & flaxseed bread

tues
Chicken Chorizo Jambalaya
Brown Rice

wed
Mahi Mahi with Meyer Lemon Herb Sauce
Roasted Asparagus
Israeli Couscous

thurs
Dinner out with Small Group

fri
Caesar salad
Eggplant Parmesan
Foccacia bread
Tiramisu

sat
Enchiladas Suizas with Tomatillo sauce
Cilantro Lime Brown Rice

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FOOD4THOUGHT

"I see a day not long from now when every major mainstream media outlet proclaims this headline: Christians are the world's healthiest people, with less heart disease, diabetes and obesity than the rest of the world and have a vibrant level of health. When this day comes, our churches will have to double or triple in size as people from near and far will beat down our doors to learn about the God we serve. In that day, we will truly be God's city on a hill, a light in the dark world."
- Jordan Rubin, author of THE MAKER'S DIET

Healthy Bookshelf

The Real Food Revival by Sherri Brooks Vinton & Ann Clark Espuelas
Disease-proof Your Child: Feeding Kids Right by Dr. Joel Fuhrman
The pH Miracle: Balance Your Diet, Reclaim Your Health by Robert O. Young, PhD & Shelley Redford Young
Grains of Truth by Donna Span
The Best of Cooking Light cookbook
Super Baby Food by Ruth Yaron
Greater Health God's Way by Stormie Omartian
The Good Herb by Judith Benn Hurley
Healthy Kids by Marilu Henner
The Maker's Diet by Jordan Rubin
What the Bible Says About Healthy Living by Dr. Rex Russell

FUN FACTS: Fruit & Veggie of the Day

A p p l e

They say "an apple of day keeps the doctor away." There's some truth to this statement....
-Apple skins (please don't cut these off, mamas) contain antioxidants.
-Apples are best-known for its fiber (3 grams per apple) both soluble and insoluble, which helps you feel full and aids in the digestive system.
-There are 2,500 kinds of apples in the United States alone.

A r t i c h o k e

-Artichokes are an excellent source of fiber. (6 grams per medium artichoke)
-Artichokes contain the antioxidant compound called silymarin, which fights against skin cancer.
-Artichokes are a great source of folate, especially important for pregnant women.

A v o c a do
-Avocadoes have ounce for ounce more calories than any other fruit: 731 total.
-Avocadoes are high in good fat (30 grams).
-Avocadoes have more potassium than bananas.
-Avocadoes lower Cholesterol
-Avocadoes are high in Folate (Extremely important for pregnant ladies)

A s p a r a g u s
-Asparagus is high in antioxidant compound called glutathione
-Asparagus is high in Vitamin E which protects against heart disease
-Asparagus is High in folate

And the Answer is...

Mountain Dew with 55 mg of caffeine per 12 ounces.
followed by...
Diet Coke with 46
Dr. Pepper with 41
Pepsi Cola with 38
Caffeine is an addictive stimulant. Dr. Joel Fuhrman writes about the high fructose corn syrup and caffeine in soft drinks and the danger for children (as well as adults). He writes in DISEASE-PROOF YOUR CHILD, "Children crave more and more as they get older. By adolescence most children have become soft-drink addicts...Contrast this high level of sugary 'liquid candy' with the meager intake of fresh produce by children and teenagers, and it is no surprise that we have an obesity epidemic beyond all expectations."

And the Answer is...

Stick margarine.

Maybe this was too easy a question for all of you voters. According to Dr. Joel Fuhrman, in his book DISEASE PROOF YOUR CHILD: Feeding Kids Right, margarine has 20 grams of dangerous trans fat per 100 grams of food.

In contrast,
standard crackers have 8.4 grams
taco shells have 8 grams
french fries have 5.2 grams

In case you missed it, all four of these foods contain significant amounts of dangerous trans fats. Fuhrman writes, "Do not eat fried food. The only way to protect yourself is to eat wholesome food prepared at home or, if eating out, make sure you know what you are eating and how the dish was prepared."

Health-full Goals

We try to eat foods designed by God for food.
We avoid food addictions and help others on that journey.
We are passionate about delicious food and sharing it with others.
We feature recipes with a healthy twist and a budget in mind.
We will seek out and promote local and organic options as much as possible.
We are committed to regular play (exercise) to honor the bodies God has given us.
We will research products and excursions for families to celebrate healthful living.
We will highlight ways to support non-profit organizations who are committed to integrity and sustainable living for all people.