Get the most from your meals!

Serving certain foods together can intensify their effects.  For example, vitamin C helps extract more iron from iron-rich foods, so it is recommended that you eat brown rice, a source of iron, with broccoli, a good source of vitamin C.  In addition, it's best to prepare broccoli in the least amount of water possible.  Water will draw the vitamin C from the food source, and when the water is discarded, so is the vitamin C.  Think low time, low heat and low water, when preparing broccoli and other veggies and steam or briefly roast them in the oven.  Soup is the exception when preparing veggies since the water collecting the vitamin C is actually part of the meal. 

Stay Healthy This Summer!

Load up on Immune Boosting Foods

While scientific research has conclusively shown only protein intake to be a good immunity booster, there is anecdotal evidence that increasing intake of other vitamins and minerals helps, too.  Here's the scoop on the top foods for immune-system health. 

• Broccoli.  Full of antioxidants such as beta carotene, vitamin C & vitamin A (which has been shown to increase white blood cell counts), this is a "superfood" for immune health. 
• Citrus Fruits.  Load up on oranges, grapefruit and tangerines, which are rich in vitamin C.
• Walnuts & Almonds.  A handful of these nuts will give you a good serving of protein as well as vitamin A.
• Berries. All kinds of berries, but especially blueberries, are great sources of antioxidants.
• Green Tea and Coffee.  Both have polyphenols, a type of antioxidant that may also help combat illness. 
• Watermelon. Loaded with vitamin C, beta carotene and lycopene, it should be eaten at full ripeness to get the best effects.
• Mushrooms. A great source for selenium, these are good for adding to salads, casseroles and pizzas.
• Spinach. Raw or cooked, it's one of the best sources of folic acid.
• Yams, Carrots, Pumpkin and Cantaloupe. The orange foods are great sources of beta carotene.

The Most Amazing Geocache

Gone Fishin'

It's a beautiful day, you have put down the iPad and go outside, now what?  How about a little fishing!  Anyone can fish as long as you know where to go and when.  Click on this link to find out all you need to know about Fishin in the Bay Area.

Fishing in the Bay Area

Even if you don't catch any fish at least you got to enjoy a great day outdoors!

Strong Families

Celebrate National Family Month

National Family Month is celebrated in June. This is a good time to reflect on your family and how to make it stronger. Strong families share many of the same qualities.

Build Trust
Strong families build trusting relations by following through with promises.

Show Commitment
Strong families feel like a team. They share traditions like having a family picnic on the Fourth of July or taking walks together after dinner. Family members show commitment to the family by making time for family events and making sacrifices for one another.

Communicate
Members of strong families talk to one another about important decisions and daily plans. They discuss feelings as well as day-to-day activities at school or work. When there are conflicts, strong families take time to cool down before responding. They don't bottle up their anger or let it get out of hand. They talk about possible solutions to problems and work together to carry out the best solution.

Grow Through Crises
All families experience crises. Strong families use these experiences to learn and grow. They know even bad experiences can bring about good changes and help them to become closer. They admit problems instead of hiding them. They seek help when needed.

Spend Time Together
Strong families spend time together, talking, reading, playing games, taking walks, cooking. Some special times involve closeness, like reading a good-night story and tucking children into bed with a kiss.

Have Fun as a Family
Strong families know that having fun is important and make plans to have fun together. They plan family trips or parties. Strong families know that laughter is important and use humor to help reduce stress. Family members laugh with one another, not at one another.

Show Love and Affection
No matter what children say or do, they need to know that their parents love them. Strong families show caring in many ways. Family members say to each other, "I love you" or "I'm happy we're in this family together." They give hugs and show affection in other small ways. They may call each other nicknames and enjoy remembering family stories.

www.hhs.gov for more information

National Family Month - June!

June is National Family Month.  What does that mean?  Calling Aunt Ethel over for "family dinner" or spending numerous hours visiting your grandparents as they tell you about "the olden days"?  You could put down (gasp!) the iPad, iPod, laptop, computer & video games and actually spend time together as a family at home.  What do you do without all of your technology you ask?  Well, here are a few things to do with your family at home.  Try 1 or 2 of these activities in June in honor of National Family Month and see if you can continue to unplug for just 1 night a month and spend quality time with your family!

1. Tackle your garden and grow your own greens.
2. Clean your home, and you'll feel a lot better coming home to it.
3. If you have an instrument, then take it out and play it.
4. Do a newspaper crossword puzzle.
5. Reread old favorites. 
6. Organize your room, and make it look fresh by moving furniture around. 
7. Shop your pantry, and create a meal from your leftovers.
8. Shop your closet and create new outfits from clothing you've forgotten.
9. Put a puzzle together. 
10. Watch the sunset from your window. 
11. Paint
12. Give yourself a manicure and pedicure. Try out some cool nail art.
13. Write a letter (yes with a pen and paper) to someone you miss.
14. Run a bubble bath.
15. Experiment with a new hair or makeup style.
16. Create a bucket list. 
17. Write in your journal.
18. Give yourself a facial.
19. Write a poem.
20. Play board games. 
21. Create a time capsule. 
22. Sort items to give away 
23. Mix some cocktails to try. 
24. Bake cookies. 
25. Meditate. 

Good luck and have FUN!!!