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February 1, 2012     Feather River Bulletin
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Bulletin, Record, Progressive, Reporter Wednesday, Feb. 1, 2012 15B Ten Suf,e Bowl foods you should e',00t every day C-FORCE HEALTH AND FITNESS CHUCK NORRIS info@creators.om I Q: Mr. Norris, the Super Bowl is near, and so are parties with fatty junk food. Any super "bowl" tips to keep my hand from con- tinually reaching into the bowl of M&Ms? --Scan D. Plymouth, Mass. A: Let me offer you my twofold party strategy. First, in response to a host's initial offer or invita. tion for a drink, always ask for a bottle or glass of water. It not only hydrates your body but also begins to fill the endless reservoir called your stomach without turn- ing to high-calorie alcoholic beverages, which enhance your hunger, too. Second, when handed or grabbing a food plate, focus all your energies on filling it with 10 super foods that we should eat every day, not just during football festivities. Pile it high not only because the foods are nutritious but also to last throughout the game and keep you from taking a tempting second lap around the lunch line. I'm not dodging the need to sup some on the main course; just make sure you load up your hors d'oeuvres and meal plate with copious amounts of the following, too. Men's Health and Women's Health magazines both ran recent articles about these must-eat daily foods, which are loaded with vitamins, minerals and antioxidants. (Many also are listed in the popular book "Eat This, Not That," by David Zinczenko.) 1) Carrots are the chief of all brightly colored veggies and fruits that are flowing with cancer- and inflamma- tion-reducing carotenoids. You can eat them as raw baby carrots, shredded in salad or soup, on a baked sweet potato, in mango sorbet, etc. Men's Health rec- ommends a daily half-cup of carrots. If carrots are absent, go for the tomatoes, broccoli or guacamole dip, which con- tains avocados, a good source of monounsaturated fat and potassium, which can lower blood pressure. 2) Tomatoes are loaded with the antioxidant lycopene, which decreases your risk of coronary artery disease and bladder, prostate, lung, stomach and skin cancers. Men's Health recommends 22 milligrams of, lycopene daily, the equivalent of about eight red cherry tomatoes or a glass of tomato juice. If you enjoy VS, make sure it's low-sodium. 3) Blueberries are more packed with antioxidants (as well as fiber and vitamins A and C) than any other North American fruit and are often a big splash at parties individually or as a part of fruit salads -- along with grapes and bananas. Blue- berries help with age-related memory loss and cardio- vascular health, and they lower the risk of cancer and diabetes. Men's Health recom- mends one cup of fresh blue- berries daily or a half-cup of frozen or dried ones (which maintain nutrient levels). 4) Yogurt may not always be offered individually at every party but is often swirled in the midst of fruit salads or other sweet dishes in lieu of heavy creams. Probiotic organisms, which permeate live and active cultured yogurt, support millions of beneficial bacteria and fight harmful bacteria in the body, helping to help build up our immune system and even providing protec- tion against cancer. Men's Health recommends you consume one cup of "live and active cultured" yogurt daily. 5) Walnuts often are found in nut bowls, salads and pastries at parties. They are the king of all nuts, according to Men's Health, "richer in heart-healthy omega-3s than salmon, loaded with more anti-inflammatory polyphe- no!s than red wine, and packing half as much muscle- building protein as chicken." If walnuts are absent in the snack dish, go for almonds, pistachios and peanuts, in that order. Men's Health recommends only about 1 ounce, or seven nuts, for daily nutrition or as a post- workout recovery snack. 6) Black beans are loaded with brain-enhancing anti- oxidants called anthocyanins, have no saturated fat and are low in calories. They are found in side dishes, dips, chili, salads and stews. If they're absent, look for other beans, such as pinto, kidney, lima, navy and fava beans. Men's Health recommends a half-cup of black beans daily, which provides 8 grams of protein and 7.5 grams of fiber. 7) Spinach reduces the risk of heart disease, stroke, osteoporosis and macular de- generation via its high doses of omega-3s, folate and lutein. Though lacking the same nu- trition, spinach alternatives include kale, bok choy and romaine lettuce. Obviously, all of the above super foods can be packed in a spinach salad -- even yogurt, as a dressing. Men's Health rec- ommends one cup of fresh spinach or a half-cup of cooked spinach daily. 8) Oats are loaded with soluble fiber and have an ample amount of protein, reducing the risk of heart disease and bad cholesterol while delivering a steady stream of energy (and even serotonin) via the fiber, which you digest slowly. Oats can be found in granola snacks, desserts, etc. Men's Health recommends a half- cup daily. 9) Milk. A glass of skim or low-fat milk, which is rich in calcium, can reduce insom- nia (also being a serotonin producer), restlessness, tension, anxiety, muscle spasms and mood swings, including a 46 percent lower risk of pre-period irritabili- ties for women, according to a 2005 study from the Archives of Internal Medicine. 10) Bananas didn't make either of the magazines' lists, but I think they should have. Every ripe banana provides a great blend of vitamins, minerals and carbohydrates that bolster the body's opti- mal performance. The com- bination of a banana's carbo- hydrates, simple sugarS, starch, potassium and dietary fiber provides a rapid and sustained boost of energy to help improve endurance and concentration. So now that you know the football food plan -- what edibles you're striving for once you break from this Norris huddle -- are you ready to run the play? Let's do it, starting today! Hut, hut, hike! J Write to Chuck Norris (info@ creators.corn) with your questions about health and fitness. Copyright 2012 Chuck Norris Distributed by creators.corn Five sec,ec, {. to finding H'ne for home-{:ooked meals Sheri Alzeerah foodonthetable.com Face it: the only thing more enjoyable than cooking is watching shows on TV about cooking. Well, with insta-these, easy-those, long hours at work and fast food that's faster than ever before, it's no wonder more and more families are opting out of home-cooked meals. Still, it doesn't take long to experi- ence the toll this choice makes on health, budget and the environnpt. Rediscovering the art of everyday home cooking is simple, and finding the time to do so is even easier. Just follow the five tips below to ease yourself back into the heart of your home -- the kitchen. Plan meals for the week Meal-planning is the most efficient and effective way to keep your family (and your wallet) full and healthy. Mapping out the week's entrees, and accounting for the leftovers that come with them, motivates you to stay on track and allot kitchen time. Just as you work your favorite TV shows into your weekly schedule, make more is just 1 CLICK AWAY www.plumasnews.com , .  ..... or Damage? ...... We're here to help with REPLACING Or REPAIRING: DOORS" TRIM WINDOWS PLUMBING ROOFING * ELECTRICAL If it's something we can't fix, we'll find somebody who can. I General Building Contractor Calif. Lie, #453927 (530) 283-2035 cooking part of the routine. Whether dedicating half an hour or an entire night to whipping up a dish, keep your dinners realistic with your own lifestyle. The key to successful meal planning is flexibility, Not even those perky made-for- TV celebrity chefs can cook a new meal every day. More practically, designate nights for leftovers, take family schedules into account and keep your mind open for in- evitable last-minute changes. SeeCktnspiration -- and act on it As appealing it sounds to splay out on the couch and watch a show about food; see these shows as resources for your own cooking. Recipes are no longer bound to books, recipe boxes or family tradi- tions. Search the boundless online archives for recipes geared toward any ingredi- ent, timeframe and cooking ability. Bookmark your favorites, and work these in- to your weekly meal plan. Soon enough, a few personal touches and tweaks will transform any recipe into surefire way to drive you to the drive-through. Instead, continuously stock your pantry with ingredients that are in line with your meal plan. Keep staples on hand, such as pasta and rice, and be sure to stock up on canned goods that will cut time spent chop- ping, slicing and pureeing. When going to the grocery store to reload, don't go with- out a shopping list. Impulse buys have a tendency to lead your own s!gnature d!sh: .................. to.food waste, which means ............... ., ,,:,,,raoney waste. Stay stocked A kitchen is.no kitchen Recruit helping hands without a well-loaded pantry. Divvy up the workload Lacking ingredients is a and cut cooking time dow considerably by having helpers in the kitchen. Assign kid-friendly tasks to the little ones, such as mixing and setting the table, and leave the rest to the adults in the house. Cooking together is not only more efficient with your time; it's a great way tobond. Memories are built around meals, and that includes the preparation that goes into the feasts. Invest in the right tools A slow cooker is perfect for cooking something up in large batches witlout much work on the chef's end. No need to turn, flip, adjust or rotate with these. It's as easy as turning it on, and waiting for the magic to happen. Conversely, pressure cookers crank up the heat and cook foods in a jiffy by applying a high level of heat and pressure to foods that would otherwise take hours to prepare. Next time you see your favorite on-screen chef cook- ing up a picture-perfect storm, get inspired and get in the kitchen for-a show your critics (well, the family) will rave about. Sheri Alzeerah is a journalist and  freelance writer for meal plan- ning service foodonthetable.com. iiiiiiiiiiiiiiiiiiiiii!!iiii iiiiiiiiiiiiiiiii;ii!iii! !iii!!!!iiiij(!!iiii iiSiiiiiiiii!iliiii2 I Immaculate 2123 sq ft, 4br, 20 ac. Horse Property, 5br, 4ha, 2ba home, granite counters, 3000 sq. ft., private, awesome beautiful views $256,900. views! $425,000. 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