My Projects

My juice
Hot & Healthy

5-6 Carrots
1 Beet
3 Large Tomatoes
1 Red Bell-Pepper
1 stalk Celery
1 bunch spinach
1/4 sweet Onion
1/2 clove Garlic
1 jalapeno

FCA's. 1) Post in your blog under my projects a copy of your juice recipe. 2) For each vegetable and/or fruit write about what it is traditionally used for in regards to your health and what each ingredient is a good source of for vitamins, minerals, etc. 3) Present your recipe to the class as well as make your juice for the class to share. 4) copy everyone’s juicing project and paste it in your “shared projects area in your blog.

Carrots-Traditionally Used For:

Acne	Arthritis
Asthma	Bladder Problems
Cancer	Cataracts
Eye Problems	Hay Fever
Liver Problems	Skin Problems
Ulcers	Weight Loss

A Good Source Of:

Calcium	Phosphorus	Potassium
Sodium	Vitamin B	Vitamin C
Vitamin D	Vitamin E	Vitamin K

Freshness Test:

If you can grow carrots yourself, then that's ideal. Otherwise, look for carrots which a dark orange color. Ideally you want to buy carrots without cracks, although this is almost impossible to get away from nowadays. Some organic growers sell juicing carrots.

Beets-Traditionally Used For:

Anemia	Bladder Problems
Circulatory Problems	Eye Fatigue
Kidneys	Liver
Lymphatic Circulation	Menstrual Problems
Menopause	Skin Problems
Tiredness	Weight Loss Problems

A Good Source Of:

Calcium	Chlorine	Iron
Sodium	Sulfur	Potassium
Vitamin A	Vitamin B-6	Choline

Freshness Test:

Choose firm and smooth beets. Avoid beets that are either soft or shriveled. Some prefer beets that are small, some prefer medium size and some prefer large size. The size you choose is a personal preference.

Tomatoes-Traditionally Used For:

Bladder Problems	Gall Bladder Problems
Gout	Kidneys
Liver	Skin Problems
Weight Loss

A Good Source Of:

Phosphorus

Sulfur

Vitamin C

Freshness Test:

Vine ripened Tomatoes are always best. Buy in season during the summer growing season.

You want to avoid hothouse Tomatoes as hothouse Tomatoes are usually picked green before shipping. Then, they are gassed to make them red.

Red pepper-Traditionally Used For:

Artery Cleaning	Arthritis
Circulation	Eyes
Hair Loss	High Blood Pressure
Skin Problems

A Good Source Of:

Potassium	Silicon	Vitamin A
Vitamin C

Freshness Test:

A good Green or Red Pepper is slightly shiny. Ideally, look for Green and Red Peppers that have not been waxed.

Celery-Traditionally Used For:

Asthma	Constipation
Fluid Retention	Gout
Insomnia	Kidney Problems
Liver Problems	Lung Problems
Nervous Problems	Weight Loss

A Good Source Of:

Sodium

Chlorophyll

Freshness Test:

Choose celery stalks that are firm and as dark as possible. Avoid limp celery stalks.

Onions-Traditionally Used For:

Expelling Mucous

Stimulates Good Bacteria

A Good Source Of:

Low Nutritional Value

Freshness Test:

The leaves of Onions should be dry and papery. Avoid Onions with black spots or bruises.

Garlic-Traditionally Used For:

Blood Pressure	Immune System
Skin Problems

A Good Source Of:

Calcium	Iron	Potassium
Sodium	Magnesium	Vitamin B-1

Freshness Test:

Look for plump garlic heads. If garlic is old, it will soft and usually it will have gone moldy.

You can grow your own garlic quite easily.

http://www.juicingbook.com/vegetables/

MyPyramid.gov
9/24/07
grains group
For this project the class was borken into 5 groups. my group was the grain group and it was me beth and madison. we divided up the questions. the first two where mine the third one was beths and the last two where madisons. my first question is What foods are in the grain group?
Any food made from wheat, rice, oats, cornmeal, barley or another cereal grain is a grain product. some examples of those are bread, pasta, oatmeal, breakfast cereals, tortillas, and grits.
Grains can be devided into two groups, Whole grains, and refined grains.Whole grains contain the entire grain kernel -- the bran, germ, and endosperm. some examples of those are whole-wheat flour,bulgur (cracked wheat),oatmeal,whole cornmeal,and brown rice. Refined grains have been milled, a process that removes the bran and germ. This is done to give grains a finer texture and improve their shelf life, but it also removes dietary fiber, iron, and many B vitamins. Some examples of refined grain products are white flour,degermed cornmeal,white bread, and white rice. Most refined grains are enriched. This means certain B vitamins (thiamin, riboflavin, niacin, folic acid) and iron are added back after processing. Fiber is not added back to enriched grains. Check the ingredient list on refined grain products to make sure that the word “enriched” is included in the grain name. Some food products are made from mixtures of whole grains and refined grains.
The second question i had to research is How much is needed?
The amount of grains you need to eat depends on your age, sex, and level of physical activity. Recommended daily amounts are listed in the chart. Most Americans consume enough grains, but few are whole grains. At least ½ of all the grains eaten should be whole grains. click on the link below to see chart
http://www.mypyramid.gov/pyramid/grains_amount_table.html
In general, 1 slice of bread, 1 cup of ready-to-eat cereal, or ½ cup of cooked rice, cooked pasta, or cooked cereal can be considered as 1 ounce equivalent from the grains group.The chart lists specific amounts that count as 1 ounce equivalent of grains towards your daily recommended intake. In some cases the number of ounce-equivalents for common portions are also shown. In general, 1 slice of bread, 1 cup of ready-to-eat cereal, or ½ cup of cooked rice, cooked pasta, or cooked cereal can be considered as 1 ounce equivalent from the grains group. The chart lists specific amounts that count as 1 ounce equivalent of grains towards your daily recommended intake. In some cases the number of ounce-equivalents for common portions are also shown.
Amount that counts as 1 ounce equivalent of grains
Common portions and ounce equivalents
Bagels
WG*: whole wheatRG*: plain, egg
1 “mini” bagel
1 large bagel = 4 ounce equivalents
Biscuits
(baking powder/ buttermilk—RG*)
1 small (2” diameter)
1 large (3” diameter) = 2 ounce equivalents
Breads
WG*: 100% Whole wheatRG*: white, wheat, French, sourdough
1 regular slice 1 small slice French4 snack-size slices rye bread
2 regular slices = 2 ounce equivalents
Bulgur
cracked wheat (WG*)
½ cup cooked

Cornbread
(RG*)
1 small piece (2 ½” x 1 ¼” x 1 ¼”)
1 medium piece (2 ½” x 2 ½” x 1 ¼”) = 2 ounce equivalents
Crackers
WG*: 100% whole wheat, rye
5 whole wheat crackers 2 rye crispbreads

RG*: saltines, snack crackers
7 square or round crackers

English muffins
WG*: whole wheatRG*: plain, raisin
½ muffin
1 muffin = 2 ounce equivalents
Muffins
WG*: whole wheatRG*: bran, corn, plain
1 small (2 ½” diameter)
1 large (3 ½” diameter) = 3 ounce equivalents
Oatmeal
(WG)
½ cup cooked1 packet instant1 ounce dry (regular or quick)

Pancakes
WG*: Whole wheat, buckwheatRG*: buttermilk, plain
1 pancake (4 ½” diameter) 2 small pancakes (3” diameter)
3 pancakes (4 ½” diameter) = 3 ounce equivalents
Popcorn
(WG*)
3 cups, popped
1 microwave bag, popped = 4 ounce equivalents
Ready-to-eat breakfast cereal
WG*: toasted oat, whole wheat flakesRG*: corn flakes, puffed rice
1 cup flakes or rounds1 ¼ cup puffed

Rice
WG*: brown, wildRG*: enriched, white, polished
½ cup cooked1 ounce dry
1 cup cooked = 2 ounce equivalents
Pasta--spaghetti, macaroni, noodles
WG*: whole wheatRG*: enriched, durum
½ cup cooked 1 ounce dry
1 cup cooked = 2 ounce equivalents
Tortillas
WG*: whole wheat, whole grain cornRG*: Flour, corn
1 small flour tortilla (6” diameter)1 corn tortilla (6” diameter)
1 large tortilla (12” diameter) = 4 ounce equivalents*WG = whole grains, RG = refined grains. This is shown when products are available both in whole grain and refined grain forms.
http://www.mypyramid.gov/pyramid/grains_counts.html
Health Benefits and NutrientsEating
grains, especially whole grains, provides health benefits. People who eat whole grains as part of a healthy diet have a reduced risk of some chronic diseases. Grains provide many nutrients that are vital for the health and maintenance of our bodies.Health benefitsConsuming foods rich in fiber, such as whole grains reduces the risk of heart disease. Consuming foods rich in fiber, such as whole grains, as part of a healthy diet, may reduce constipation. Eating at least 3 ounce equivalents a day of whole grains may help with weight management. Eating grains fortified with folate before and during pregnancy helps prevent tube defects during fetal development. Grains are important sources of many nutrients, including dietary fiber, several B vitamins and minerals. Dietary fiber from whole grains helps reduce blood cholesterol levels and may lower risk of heart disease. Fiber is important for proper bowel function. It helps reduce constipation and diverticulosis. Fiber-containing foods such as whole grains help provide a feeling of fullness with fewer calories. Whole grains are good sources of dietary fiber; most refined grains contain little fiber. B vitamins are also essential for a healthy nervous system. Many refined grains are enriched with these B vitamins. Women of childbearing age who may become pregnant and those in the first trimester of pregnancy should consume adequate folate, including folic acid from fortified foods or supplements. This reduces the risk of tube defects, spina bifida, and anencephaly during fetal development. Iron is used to carry oxygen in the blood. Many teenage girls and women in their childbearing years have iron-deficiency anemia. They should eat foods high in heme-iron (meats) or eat other iron containing foods along with foods rich in vitamin C, which can improve absorption of non-heme iron. Whole and enriched refined grain products are major sources of non-heme iron in American diets. sources: http://www.mypyramid.gov/pyramid/grains_why.html
Tips to help you eat whole grains
At Meals:To eat more whole grains, substitute a whole-grain product for a refined product – such as eating whole-wheat bread instead of white bread or brown rice instead of white rice. It’s important to substitute the whole-grain product for the refined one, rather than adding the whole-grain product. For a change, try brown rice or whole-wheat pasta. Try brown rice stuffing in baked green peppers or tomatoes and whole-wheat macaroni in macaroni and cheese.Use whole grains in mixed dishes, such as barley in vegetable soup or stews and bulgur wheat in casserole or stir-fries. Create a whole grain pilaf with a mixture of barley, wild rice, brown rice, broth and spices. For a special touch, stir in toasted nuts or chopped dried fruit.Experiment by substituting whole wheat or oat flour for up to half of the flour in pancake, waffle, muffin or other flour-based recipes. They may need a bit more leavening. Use whole-grain bread or cracker crumbs in meatloaf. Try rolled oats or a crushed, unsweetened whole grain cereal as breading for baked chicken, fish, veal cutlets, or eggplant parmesan. Try an unsweetened, whole grain ready-to-eat cereal as croutons in salad or in place of crackers with soup. Freeze leftover cooked brown rice, bulgur, or barley. Heat and serve it later as a quick side dish.As Snacks:Snack on ready-to-eat, whole grain cereals such as toasted oat cereal. Add whole-grain flour or oatmeal when making cookies or other baked treats. Try a whole-grain snack chip, such as baked tortilla chips. Popcorn, a whole grain, can be a healthy snack with little or no added salt and butter. What to Look for on the Food Label:Choose foods that name one of the following whole-grain ingredients first on the label’s ingredient list:“brown rice”“bulgur”“graham flour”“oatmeal”“whole-grain corn”“whole oats”“whole rye”“whole wheat”“wild rice”Foods labeled with the words “multi-grain,” “stone-ground,” “100% wheat,” “cracked wheat,” “seven-grain,” or “bran” are usually not whole-grain products. Color is not an indication of a whole grain. Bread can be brown because of molasses or other added ingredients. Read the ingredient list to see if it is a whole grain. Read the food label’s ingredient list. Look for terms that indicate added sugars and oils that add extra calories. Choose foods with fewer added sugars, fats, or oils. Most sodium in the food supply comes from packaged foods. Similar packaged foods can vary widely in sodium content, including breads.Whole Grain Tips for ChildrenSet a good example for children by eating whole grains with meals or as snacks. Let children select and help prepare a whole grain side dish. Teach older children to read the ingredient list on cereals or snack food packages and choose those with whole grains at the top of the list.Sources: http://www.mypyramid.gov/pyramid/grains_tips.html


9/13/07
My Pyramid Plan


Eat these amounts from each food group daily. This plan is a 1800 calorie food pattern. It is based on average needs for someone like you. (A 18 year old female, 5 feet 4 inches tall, 135 pounds, physically active less than 30 minutes a day.) Your food needs also depend on your rate of growth and other factors. See a health care provider who can track your height and weight over time to identify your specific needs.

Grains 6 ounces
Vegetables 2.5 cups
Fruits 1.5 cups
Milk 3 cups
Meats and beans 5 ounces

1 Make Half Your Grains Whole
Aim for at least 3 ounces of whole grains a day

2 Vary Your Veggies
Aim for this much every week:Dark Green Vegetables = 3 cups weeklyOrange Vegetables = 2 cups weeklyDry Beans & Peas = 3 cups weeklyStarchy Vegetables = 3 cups weeklyOther Vegetables = 6 1/2 cups weekly

Oils & Discretionary Calories
Aim for 5 teaspoons of oils a dayLimit your extras (extra fats & sugars) to 195 Calories

Physical Activity
Physical activity is also important for health. You should get at least 60 minutes of physical activity most or all days.



9/13/07
Lemon
My Fruit is the lemon. It is tradtionly used for anemia, arthritis, blood, constipation, gout, indigestion, scurvy, skin problems, toxin elimination, and weight loss. A lemon can be a good source of bioflavanoids, vitamin C and potassium. When telling if a lemon is freash it should not have any green on it because that means that has a high acid content. You want a lemon that has a smooth skin, that means that it will have more juice in it. It is important that you know citrus fruits can take calcium from the body if you have too much of them. All of the citrus fruits give citric acid to the body and so it is good to exercise after having a citrus fruit or drink. It is always a good idea to leave the white membrain on the lemon when juicing because ut produces bioflavanoids that helps the body absorb and use vitamin C. The best fruit to use the lemon with is the apple. The three biggest vitamin in the lemon it vitamin C, A and B.
http://www.juicingbook.com/fruits/lemon/



9/10/07
Collard Greens (vegetable)
Collard greens are a vegetable much like spinach or beet greens. They are traditionally used for things like, asthma, scurvy, cancer, capillary, strength and cataracts. they are great source for magnesium, vitamin A and C. When you buy collard greens you want to make sure that it is fresh and to do that you need to look for slightly smaller leaves then then others. Try not to buy Collard Greens which are yellow or withered. When using collard greens in juice you should only make 1/4 of your juice with green.It is important that you don't use collard greens it you are those who suffer from or are at risk for kidney stones, gout, rheumatoid arthritis, osteoporosis and those whose stomach is easily irritated because there is a high amount oxalic acid. But collard greens are a very nutritious food. They can be harder to digest when you eat them raw because of the cellulose walls. When juicing the greens, you will extract the nutrients and that bypasses the cellulose walls. The three greatest vitamins that you can find in collard greens are vitamin C, E, and A. So collard greens can have a good nutritional value to them.
http://www.juicingbook.com/vegetables/collardgreen/


9/12/07
Kale
The vegetable kale is a was formed from cabbage, but it is a more wild form then domesticated. Kale is used for things like anemia, asthma, arthritis, circulation, eye problems, hair loss, hay fever, impotence, liver, skin problems, ulcers, and weight loss. It can be a great source of calcium, iron, vitamin A and chlorophyll. When you want to use kale you should make sure that get it during the spring or fall and you should make sure that the leaves are firm. Just like the collard greens you should only use a 1/4 of the a green juice, when juicing. In general kale can have a very powerful taste. It is also good for a calcium alternative. The three major vitamins in kale are vitamin C, A and E. Kale is also great in salads.
http://www.juicingbook.com/vegetables/kale/






9/10/07
Vitamin B3 (Niacin)
Vitamin B3, or Niacin, is a vitamin that is like other B vitamins it creates enzymes that are a key to changing food into energy, combining hormones, repair genetic material, and keeps the nervous system functioning. It is needed for 50 body processes. You can get vitamin B3 from things like, Beef liver, Brewer’s yeast, the white meat of a chicken, dried beans and peas, fortified cereals, halibut, peanut butter, peanuts, pork, potatoes, salmon, soybeans, swordfish, tuna and turkey. This vitamin can help with treating pellagra, can decreases cholesterol, if taken in large doses can dilate blood vessels, it helps handle ear ringing and dizziness, its great for genetic material repair, there can be a reduction in heart attacks, it calms depression and migraine headaches, and possible poor digestion could be improved. Some of the benefits of Vitamin B3 are, it can help people with poor food intake by keeping them healthy, pregnant woman or woman that are breast feeding can help there child by giving them the right amount of vitamins, with substance abusers it can help improve their mental awareness, people that are severe burn or injury patients it can help heal their wounds, infants with disorders that a don't turn there food into energy, and people that have had heart problems it can help also. Vitamin B3 is offered as a liquid or tablet but it is more readily available in liquid due to high bio-availability and it is better due to faster absorption. When digesting this vitamin you should talk to your doctor if you have, diabetes, gout, gallbladder or liver disease , internal bleeding, and glaucoma because it can make you worse if taken to much or to little. There are some deficiencies with taking this vitamin may have dermatitis on you hand and face, lose of appetite, a sore mouth, diarrhea, and depression. If you have had an overdose of this vitamin, you may have body flush, nausea, diarrhea, weakness, light headiness, headache, fainting, high blood sugar, high uric acid, and heart- rhythm disturbance. From this vitamin you can have many different side effects. There is abdominal pain, headache, diarrhea, darkened urine, faintness, feeling hot, and dry skin. Last but not least there can be interaction that might not be good with this vitamin. Most of these interactions happen with medications that you are taking. For example, Antibiotics, Tetracycline, Aspirin, Blood Pressure Medications, Alpha-blockers, Cholesterol-lowering Medications, Diabetes Medications, and Nicotine Patches. The other things that it can interact with are, Anti-diabetics it can lead to a reduction in the anti-diabetic effect, the beta-adrenergic blockers can cause incredibly low blood pressures, tobacco can lead to a reduction in niacin effect, and alcohol can cause an incredible reduction in blood pressure.
http://www.vitamins-nutrition.org/vitamins-guide/vitamin-b-3-niacin.html