Extension Report

Baldwin County Extension Office

302A Byrne Street

Bay Minette, AL  36507

Telephone (251) 937-7176 or

928-0860/943-5061 ext. 2222

FAX (251) 937-7285

Carolyn Bivins

Regional Extension Agent

Human Nutrition, Diet & Health

February 22, 2011

Fill Up on Healthy Foods

Foods that help achieve a normal inflammatory response include

• Foods with high omega-3 fatty acids, such as cold water fish, flaxseeds and walnuts.
• Foods with high levels of antioxidants such as vegetables, citrus fruits, blueberries, cherries, garlic onion and tea.
• Spices in particular ginger, garlic, rosemary, turmeric (sometimes called curcumin), oregano, cayenne, clove and nutmeg.
• Low glycemic index / load foods such as fruits, vegetables and nuts
• Foods high in salicylic acid including berries, grapes, broccoli, spinach, chili peppers, cinnamon, ginger, rosemary, nutmeg, sage, basil and strawberries.

Studies have also shown that the combination of omega-3 polyunsaturated fatty acids plus plant sterois reduced several markers of systemic inflammation in people diagnosed with high cholesterol levels.  Source: FACETS-January/February 2011, The Wellness Advisor, Joe Keenan, M.D.

Tune Up Your Immune System

Enjoy a Healthy Lifestyle.  Maintain your appropriate body weight and get enough sleep.

Take Steps to Manage your Stress.  Stress lowers immunity.  Practice techniques to activate the relaxation response, such as breathing exercises, visualization or meditation.

Eat Healthfully.  Diet is vital for supplying your body with the nutrients it needs to build disease-fi9ghting cells and proteins. Eat a variety of fruits and vegetables of different colors give your body a wide range of valuable nutrients.  If you consume sugars and fats, do so in moderation.  Make sure you get plenty of protein and essential fatty acids.

Consider Taking a High-quality Vitamin and Mineral Supplement.  Vitamins C and E, B vitamins, zinc and selenium are especially important.  It is also a good idea to take extra Vitamin D

Stay Active.  Light to moderate exercise may produce greater overall benefit to the immune system than heavier exercise.

Laugh and Smile.  A positive attitude and laughter are powerful immune system boosters. 

Source: FACETS-January/February 2011,

This recipe provides you with chocolate plus dairy AND fruit.  Enjoy! 

Cocoa-Berry Yogurt Tarts

1-1/ 2 cups low-fat vanilla yogurt

1-1/ 2 cups reduced-fat ricotta cheese

2  Tablespoons sugar

2 Tablespoons unsweetened cocoa powder

6 graham cracker tart shells

3 /4 cup strawberries, sliced (raspberries or blueberries also can be used.

Directions.  Mix yogurt, ricotta cheese, sugar and cocoa powder thoroughly with whisk until creamy.  Spoon 1 /6 mixture into each tart shell and top with sliced strawberries.

EXTRA TIPS:

1. This recipe also tastes delicious spooned directly into a serving dish and topped with berries.  Dress it up for an elegant meal by serving it in a fancy glass.
2. If you have extra ricotta cheese after making this dish, you can blend equal portions of ricotta cheese and yogurt in a blender or food processor until smooth to make a base for dips.    Source:  Recipe courtesy of 3-A-Day of Dairy Organization

Email address: cbivins@aces.edu

Phone: 937-7176 or 943-5061, 928-0860, ext. 2222

The Alabama Cooperative Extension System (Alabama A&M and Auburn Universities) in cooperation with the U.S. Department of Agriculture is an equal opportunity educator and employer.