Food, Recipe and Activity of the Week - April 29, 2007
This week's features include:
Food - Pineapple
Recipe - Pineapple, corn and mango salsa
Activity - Soccer
Pineapple, also known as Ananas, Nanas, and Pina, originated from southern Brazil and Paraguay before Columbus arrived to America in the 15 th century. The Indians spread the fruit from the South and Central America to the West Indies and was further spread to Spain by Columbus. Its primary use was to protect the sailors from scurvy, which was a common vitamin C deficiency. It is believed that the Spanish brought the pineapple to the Philippines and Hawaii in the 16 th Century. Today pineapples are commonly found in Hawaii, California, and Florida.
The fruit is grown in tropical areas, but can be resistant to 28° F and some degree of drought. The pineapple plant is a 2.5 to 5 feet high plant with a spread of 3-4 feet. Its leaves are waxy and straplike and can be 20-72 inches in length. The plant can carry up to two heads of pineapples each weighing around 1 to 10 pounds or more depending on the nitrogen content of the soil. Higher soil nitrogen makes a larger fruit. Pineapples are harvested when the fruit has a dull, solid sound when snapping a finger against its side. Exactly when this happens is difficult to tell and varies. Once harvested the fruit should be stored at 45° F (refrigerated or in a cool place) for no longer than 4 to 6 weeks.
Selecting a Pineapple
Pineapples are ready to eat once harvested. Keeping a pineapple on the counter will make the pineapple surface turn yellow, but the sugar content will not increase like it does with bananas, pears, and peaches.
When buying a fresh pineapple select a fruit with crisp looking leaves and a bright yellow colored fruit shell. Avoid discolored fruits that may have soft spots and fruits with dry leaves. Pineapples are more palatable during the summer months than during the winter season, due to increased sugar production.
Nutrition
Nutrition information per 1 cup serving of pineapple: calories: 76, carbohydrates: 19 g, proteins: 1 g, fat: 1 g, cholesterol: 0 mg, fiber: 2 g, sodium: 2 mg, water: 134 g, vitamin C: 24 mg
Makes 2 servings
Ingredients:
- 1 cup canned crushed pineapple (packed in its own juices), drained
- 1/2 medium mango, diced
- 1/2 cup frozen corn, thawed
- 1/2 cup chopped tomatoes
- 1/4 cup minced parsley
- 3 Tbsp. minced red onion
- Salt, cayenne pepper and cumin, to taste
Directions:
In medium bowl, mix pineapple, mango, corn, tomatoes, parsley and onion. Season with salt, cayenne and cumin, to taste. Serve over grilled fish, chicken or tofu.
Nutritional Information (per 1/4 cup serving): 31 calories,<1g total fat (<1g saturated fat), 8g carbohydrates, 1g protein, <1g dietary fiber, 5mg sodium
Reprinted with permission from the American Institute for Cancer Research. Visit them at www.aicr.org/information/recipe
Soccer is a fun, inexpensive, and exciting sport that can be enjoyed by children as well as adults. The joy of watching your child scoring his or her first goal, or playing with your family in the park, or being part of a team is indescribable. The physical workout and the social event is a great contribution to your overall health.
For the leisure soccer player where the level of play is low to moderate and physical contact is limited, the only equipment needed is shoes and a soccer ball. It is advisable not to use running shoes, since this type of shoe does not support sideway movement. Use either a cross training shoe, a tennis shoe, or a real soccer shoe. For the more competitive player who participates in soccer practice or games, real soccer shoes and shin guards are recommended.
Like many other physical activities warm-up before playing is important. Kicking a ball without any stretching or warm-up is to ask for an injury. Start your warm-up with some jogging for about 5 minutes, or some other type of light exercise. Then gradually increase the pace until you reach a sprint and hold this pace for 5 seconds. Once you feel warm and your muscles feel loose, stretch your legs including your hamstrings, quadriceps, and the inside of your thighs. Loosen your ankles by lifting your leg then rotating your foot in circular motions. If you are really competitive you should complete a few outburst sprints after stretching out. In addition, try a few jumps and in the air pretend that you are heading an imaginary ball.
After your soccer game or practice. Make sure to cool down by jogging slowly for 5 minutes and then stretch out your muscles again. If you have exercised for 1 hour and you weigh 130 lbs you have burnt approximately 480 kcal, if you weigh 150 lbs you have burnt approximately 540 kcal, and if you weigh 200 lbs you have burnt approximately 750 kcal.
Remember, always consult with your physician before starting a new exercise program.