Food, Recipe, and Activity of the Week - December 28, 2008
This week's features include:
Food - Pomegranate
Recipe - Pomegranate and banana salad
Activity - Pilates
History
The pomegranate fruit is a tropical plant that originated from Iran in the Middle East, India in Asia, Malaya, the East Indies, and Africa. The plant, that only bears fruit in hot and dry areas, was introduced to America by the Spaniards in 1769. Due to the hot and dry conditions of California and Arizona the plant is commonly grown in these areas.
Pomegranate facts
Pomegranates are round, yellow or red, and almost grenade looking fruits that grow in a tree or shrub. The tree can be anywhere from 12 ft to 30 ft tall and grow for over 200 years. The tree is an attractive plant with its red-brown stem, which later turns gray, and white and red flowers. Once planted, the tree does not bear fruit until 1 to 3 years later.
The fruit is red or yellow in color and has a round shape. The skin is hard and the interior is filled with red edible seeds. The size of the fruit varies from 3 to 5 inches in length. Although, the seeds are most commonly eaten, the pulp surrounding them is also edible and possesses a tangy flavor.
Pomegranates are grown from August through November and usually can only be found at the grocery stores at this time. When purchasing the fruit, check for firmness and shininess of the skin. There should be no bruises and dark spots. Pick the heaviest fruits, because they will contain larger amounts of juice.
Once purchased, the fruit could be stored at room temperature, but for longer storage (up to one month) it should be stored in a refrigerator. The seeds themselves can be frozen.
Pomegranates can be consumed in various forms and meals including on salads, as dessert, as a fruit, in stews, or as juice. One medium pomegranate yields 3/4 cup of seeds or 1/2 cup of juice.
To open a pomegranate and collect the seeds, cut off the crown and then cut the fruit in half. Place the sections in a bowl of water and roll out the seeds with your fingers. Finally, strain out the water and collect the seeds.
Nutrition facts
Pomegranate is a good complementary item to any meal since it contains no fat no cholesterol, and is low in sodium. In addition, it contributes to the daily intake of vitamin C.
Nutrient content (1 medium pomegranate): calories: 105, protein: 1.5 g, carbohydrates: 26 g, fat: 0.5 g, cholesterol: 0 g, fiber: 1 g, sodium: 5 mg, potassium: 399 mg, Vitamin C: 9 mg
Makes 4 servings
Ingredients:
- 1 tablespoon brown sugar
- 2 limes (or 1/4 cup freshly squeezed lime juice)
- 2 pomegranates, chilled
- 3 bananas
Instructions:
- Mix together the juice of the limes and the tablespoon of sugar, adjust sweet and sour to taste. Score and seed both pomegranates freeing the seeds.
- Mound the pomegranate seeds in the center of the salad plates and slice the bananas around the perimeter of the seeds.
- Drizzle with the prepared lime dressing and serve.
Nutrition Information: 140 calories, 0 grams total fat, 37 grams carbohydrate, 2 grams protein, 3 grams fiber, 0 milligrams sodium, 0 milligrams cholesterol.
Courtesy of the Pomegranate Council. Find more recipes at www.pomegranates.org.
A popular type of exercise that has recently been propagated is a form of yoga called pilate. This popular exercise has been employed by many celebrities, such as Madonna, Courtney Cox, and Julia Roberts, and has lately been brought to the general publics' attention.
In the 1930's a man named Joseph Pilates introduced an exercise method to help strengthen and rehabilitate injured soldiers during World War I. His goal was to build a healthy injury-free body by using controlled and concentrated movements. The form of exercise was named pilate and its full body-conditioning program worked the entire body.
Pilates can use certain resistance focused equipment, or simply a mat on which the person does the movements. It is used to improve strength, flexibility, balance, control, and muscular symmetry to develop toned muscles. Below are some examples of pilate movements to strengthen your abdominal muscles. Note: if you have back problems, consult with your physician before performing the exercises.
Exercise 1
This movement strengthens the torso by requiring the back muscles to work in synergy with the abdominal muscles.
• Lie with your back flat on the floor, shoulders down. Point your feet and lengthen your body, leading the stretch with the top of your head.
• Keeping your back flat on the floor, raise both your legs and head off the floor. Be sure to keep your neck neutral and chin tucked.
• Keeping arms extended (fingers pointing forward), begin to lift and lower them about two inches from the floor, breathing in on the lift and out on the lower.
• Do this for 5 up-and-down beats. Repeat 10 times until you have done a "hundred."
Exercise 2
This roll up exercise strengthens your abdominal muscles.
• Lie on your back with legs straight and arms stretched above your head palm facing the ceiling.
• Keeping your back flat on the floor, slowly lift your arms toward the ceiling as you breathe in and move them forward.
• As you breathe out, slowly roll your upper body up and forward as your arms are moving forward, peeling your spine off the mat. Head remains straight, eyes focused forward. Stomach remains taut, not crunched.
• Once sitting, breath in, bend your knees and hug them then roll back on the mat while breathing out.
• Do not pause, but as you breathe in roll up again, to begin the second repetition. Do 10 repetitions.
Exercise 3
This exercise will stretch your leg as well as work your abdominal muscles
• Lie on your back with arms at your sides, palms facing down.
• Lift head and shoulders off the floor and bend your knees. Hug your knees then hold the right knee, while extending the left leg. (The distance between your raised leg and the floor will depend on your abdominal strength and the weight of your leg. If you are careful not to arch your back, you will not overextend your leg.)
• Slowly switch sides and alternate legs, grasping left knee and extending right leg. Breathe in for two changes; breathe out for two changes.
• Do 10 changes, or 5 moves per side.