FAMILY NUTRITION

JANUARY

NEWSLETTER

2017

EDITION

PRODUCE ITEMS OF THE MONTH ARE PAPAYA & RUTABAGA At St. Vincent we believe in treating the whole person - mind, body and spirit. Therefore, you will find that these newsletters do the same thing…you’ll be offered information addressing all three aspects of a person. We hope you enjoy the newsletters and that you find them useful for keeping your family healthy and happy. Thank you for reading!

PRODUCE SELECTION:

HEALTHY BODY FOCUS: NATIONAL WINTER SPORTS TBI AWARENESS MONTH

Papaya: Check the color when you buy a papaya. Skin colors range from yellow to orange-red. A few green spots are fine, especially since the papaya will ripen rapidly at home.

Through Winter Sports Traumatic Brain Injury (TBI) Awareness Month, The Johnny OTM Foundation (Johnny O) is hoping to raise awareness regarding the health risks athletes face when they participate in winter sports, specifically traumatic brain injuries and concussions. Johnny O isn’t the only organization dedicated to preventing concussions during winter sports. The Centers for Disease Control and Prevention (CDC) has also been proactive in raising awareness and instituting programs to prevent TBIs and concussions. In 2012, the CDC partnered with the NFL, USA Hockey, the US Ski and Snowboarding Association and a dozen other national organizations to educate the public about concussions that occur during winter sports and other athletic activities.

Press the papaya gently with your fingertips. If the fruit is ripe, your fingers should sink slightly into it, similar to a ripe avocado. A hard papaya is not ripe. A papaya with mushy spots or shriveled areas is overripe.

Concussions need to be taken seriously, because they may cause long-term and permanent health issues that can be debilitating for many. Initiatives and rules changes in both professional and amateur sports indicate that a shift in mindset about the dangers of TBIs and other head injuries is taking place.

Smell the papaya and hopefully you’ll have a faint, sweet scent near the stem. Avoid papayas with no smell as this indicates they are unripe. Avoid papayas with an unpleasant or strong smell because those may be old or fermented.

If you or a loved one participates in winter sports, take precautions to prevent head injury during play. The CDC suggests that winter sports enthusiasts may be able to prevent head injuries by taking the following preventive measures: • •

Store ripe papayas in the refrigerator. Keep ripe papayas in the refrigerator to slow further ripening. Store unripe papayas at room temperature. If your papayas are a little green, finish ripening them at room temperature. They should ripen within a few days.

•

Wear approved, well-maintained and properly-fitted protective equipment, such as helmets. Stipulate no hits to the head or other dangerous play in hockey and other sports such as skiing, snowboarding or snowmobiling. Practice safe playing techniques and encourage athletes to follow the rules of play during all winter sports events.

The CDC encourages coaches and parents to follow a four-step action plan when a concussion is suspected during sports activities. The four steps include:

Rutabaga: Look for a rutabaga that is about four inches in diameter, which means it was harvested at just the right time and should be ripe.

1. 2. 3.

A ripe rutabaga will feel firm to the touch. If the flesh is shriveled, loose, or you notice any soft spots it is probably past its prime and should be avoided.

4.

Remove the athlete from play. Ensure the athlete is evaluated by a health-care professional experienced in evaluating for concussion. Inform the athlete’s parents or guardians about the possible concussion and give them the fact sheet on concussion. Keep the athlete out of play the day of the injury and until a health-care professional experienced in evaluating concussion says they are symptom-free and it’s OK to return to play.

HELPING YOUR CHILD EAT HEALTHY Papaya: • For a yummy appetizer, serve papaya slices with prosciutto. • Dried papaya is a good afternoon snack option. • Make papaya sorbet by blending the fruit with water, sugar and lemon juice before freezing.

Select the vegetables that feel the heaviest—ripe rutabagas will feel heavy for their size. Don’t bite into a rutabaga as soon as you bring it home because they are often sold with a food-grade wax coating on them. This keeps them from drying out while they’re stored during the winter months. Using a paring knife, cut off the top and bottom of the rutabaga so it has a flat surface to stand on. Peel off the skin and dice or cut your rutabaga into slices or chunks depending on your recipe.

Rutabaga: • For a savory idea - dice up rutabagas and cook them alongside a pork tenderloin and diced carrots. You can also mash your rutabagas with potatoes and lemon or add diced rutabagas to your favorite pot pie recipe. • For a sweet option - blend rutabagas with pumpkin to make a rutabaga pie. Or make a sweet rutabaga pudding by boiling cubed rutabagas with vanilla and sugar. After draining the rutabagas, puree them and add cinnamon and pumpkin pie spice.

RECIPE CORNER MANGO PAPAYA SALSA

Rutabaga

Papaya

Nutrition Facts

Nutrition Facts Serving Size 1 cup, cubes 140g (140 g)

Serving Size 1 cup, cubes 170g (170 g)

Amount Per Serving Calories from Fat 2 Calories 55

Amount Per Serving Calories from Fat 3 Calories 66

Total Fat 0g

0%

Saturated Fat 0g Trans Fat Cholesterol 0mg Sodium 4mg Total Carbohydrate 14g Dietary Fiber 3g Sugars 8g Protein 1g

0%

% Daily Value* Total Fat 0g

1%

Saturated Fat 0g Trans Fat Cholesterol 0mg Sodium 34mg Total Carbohydrate 15g Dietary Fiber 3g Sugars 10g Protein 2g

0% 0% 1% 5% 12%

Vitamin A Calcium

53% 5%

0% 8%

Vitamin C Iron

Vitamin A Calcium

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs: Calories 2,000 2,500 Total Fat Less than 65g 80g Sat Fat Less than 20g 25g Cholesterol Less than 300mg 300mg Sodium Less than 2,400mg 2,400mg Total Carbohydrate 300g 375g Fiber 25g 30g Calories per gram: Fat 9 Carbohydrate 4

www.NutritionData.com

% Daily Value*

Protein 4

31% 3%

Vitamin C Iron

0% 0% 5% 10%

144% 1%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs: Calories 2,000 2,500 Total Fat Less than 65g 80g Sat Fat Less than 20g 25g Cholesterol Less than 300mg 300mg Sodium Less than 2,400mg 2,400mg Total Carbohydrate 300g 375g Fiber 25g 30g Calories per gram: Fat 9 Carbohydrate 4

www.NutritionData.com

Protein 4

For a little taste of the tropics in winter, try this Mango Papaya Salsa.

Ingredients 1 mango - peeled, seeded and diced 1 papaya - peeled, seeded and diced 1 large red bell pepper, seeded and diced 1 avocado - peeled, pitted and diced

1/2 sweet onion, peeled and diced 2 tablespoons chopped fresh cilantro 2 tablespoons balsamic vinegar salt and pepper to taste

Preparation: In a medium bowl, mix mango, papaya, red bell pepper, avocado, sweet onion, cilantro and balsamic vinegar. Season with salt and pepper. Cover and chill in the refrigerator at least 30 minutes before serving.

ROASTED RUTABAGA

This is such an easy recipe to make. Go ahead and experiment with rutabaga!

Toss 1 large peeled and cubed rutabaga with 3 tablespoons olive oil, and salt and pepper on a baking sheet. Roast at 425 degrees until golden and soft, 40 minutes. Toss with 1/2 teaspoon apple cider vinegar and chopped parsley.