I Miss you!

I'll be back soon! Look for a new RESQ challenge in the new year!

In the meantime have a happy and blessed Holiday and New Year!

Break time...

Since there were only 2 participants for this contest I will send a gift certificate to both of them .... you for playing!

I will be taking a break from RESQ Challenge for the rest of the month. I need to regroup and come up with some new challenge ideas. Any ideas are welcome of course.... Thanks to all who have supported me this past year here on RESQ...Happy Halloween!

Scrubs are COOL! RESQ65

* CONTEST details at the bottom of post!*

This challenge and Contest will be up until 10/15.

The winner will be posted on October 18th.

My Mom has been a nurse for almost 40 years! She graduated Lenox Hill Nursing School in Manhattan and wore an all white uniform skirt with white stockings, heels and a small white hat! Today most nurses wear scrubs and they come in a WIDE array of styles, colors and prints.

Also, October is Breast Cancer Awareness month...make sure to schedule a mammogram, do a self-exam, or say a prayer for everyone battling this horrible disease.

Today's challenge is an inspiration challenge...I found so many cool scrubs in the online catalog, Scrubs and Beyond... I love this Breast Cancer Awareness one...

Use this scrub top as your inspiration...use the colors, prints, pattern, whatever! Just have fun!

Here is my sample:

Don't forget to use the keyword RESQ65 if you are posting to an online gallery or use the inlinxz below:

Thanks for stopping by!

*And especially in honor of WORLD CARD MAKING DAY, I will draw a random winner on October 15th from all those who play along to win a $10 gift certificate to either Papertrey Ink or Gina K Designs (your choice!)! Good Luck and Happy World Card Making Day!

The next challenge will be posted on October 22nd so I can have a bit of a break...having a crazy month!

I'll try again Friday...

OK I guess no one wanted to play with Bleach this week...me either! I'll be back on Friday with a new challenge for the new month!

Hospital Clean RESQ64

Hospitals are clean, right? Of course they are! There are so many old sayings about being "hospital clean." I used to joke that my Mom cleaned my house like it was a hospital...she used bleach for everything!

So for this week's challenge, use bleach on your card! There are many tutorials for using bleach but here are few I found on SCS...

stamping with bleach

bleached out images

alchohol ink faux bleach

color wash faux bleach

foxi oxi

**Depending on what brand of cardstock you use you will get different results! For example I used Papertrey Ink New Leaf and the bleached imaged showed as a bright yellow! On SU Garden Green it showed up a lighter shade of green.**

Here is my sample:

Don't forget to use the keyword RESQ64 if you are posting to an online gallery or use the inlinxz below:

Thanks for stopping by!

Listen and Relax! RESQ63

We are all under so much stress these days...form work, family and just the world we live in. One ways researchers have proven to help relieve stress is through your auditory sense! YES! Listening to relaxing music can positively affect your physical being!

Research has shown that music has a profound effect on your body and psyche. In fact, there's a growing field of health care known as Music Therapy, which uses music to heal. Those who practice music therapy are finding a benefit in using music to help cancer patients, children with ADD and others, even hospitals are beginning to use music and music therapy to help with pain management, to help ward off depression, to promote movement, to calm patients, ease muscle tension and more.

Well, we can use this in our stamping room too! Listening to calm soothing spa music may produce a soft, simple card, while listening to Opera music may produce an intricate, vintage look!

For this week's challenge, listen to both of these pieces of music. Choose one and create a card inspired by it. You can do 2 cards if you like! * I couldn't figure out how to add just a song so I found music that had videos attached....enjoy!

Inspiration # 1

Inspiration #2


Here is my sample....I was listening to inspiration piece #1 and it reminded me of the piano piece Edward plays for Bella in Twilight...LOL yes, I know, I can't help it I {heart} Twilight.....



Don't forget to use the keyword RESQ63 when uploading to an online gallery or use the inlinxz below:

Thanks for stopping by!

Physiologist is Back RESQ62

Let's welcome back our resident Physiologist this week!

A physiologist can tell you all about the parts of the body and how they work together...in other words, this is our SKETCH Doctor! And here is this week's sketch:

The sketch is just an idea to get you started, I'd like to see how you interpret it!

Here is my sample:

my last summer Hurrah! (I miss Mr. Softee all winter...)

recipe: stamps- Unity, Papertrey Ink Cupcake Basics (sentiment)

paper- white, rustic cream, kraft

ink- memento black, copics

accessories- ribbon, stickles

Don't forget to use the keyword RESQ62 if you are uploading to an online gallery or you can use the inlinxz below:

Thanks for stopping by!

Tools of the Trade RESQ61

Almost every profession has it's own tools of the trade. An artist has paints and brushes, a musician has their instrument, beautician has their scissors...you get the point! Well, an Emergency Medical Provider has ALOT of tools of the trade. One of the first things you need on your person is a small pack of necessities....

Believe it or not I used to carry a few different kinds of scissors. The big ones in the picture are called shears, you use these most of all. Most especially for cutting clothes off an accident victim (sorry!). Another important kind of scissor is ones that look bent at the end. These are best for cutting off bandages (because they fit under the bandage well). Also important is bottom one, called a Kelly Forcep. It's not really a scissor, more like a clamp to hold things out of the way. And lastly, an important tool is the orange looking rectangle with a blade. That is the seatbelt cutter. Trust me it cuts a seat belt QUICK! Something you may want to have in your car too! The other items in the picture are a penlight, a window punch and of course a stethoscope. Oh and don't forget your gloves!

Anyway, that is a basic tool set for each EMS person...everything else is usually provided by your employer or volunteer department.

SO this week, in honor of the tools of the trade, and my personal intro to EMS scissors and shears (LOL), let's see you use YOUR scissors! Cut out an image, use those neglected fancy cut scissors that you bought when you first started this craft (you know you have them!), use scissors to distress the edges, or anything else you can think of!

Here is my sample: (I used my scissors to make the "grass" fringe)

recipe: stamps- Papertrey Ink Signature Greetings, garden of life

paper- SU DP, old olive, white

ink- old olive, black

accessories- PTI flower die, scissors, button, twine

Don't forget to add the keyword RESQ61 if you are uploading to a public gallery, or you can use the inlinxz below:

Thanks for stopping by today!

Hospital Food RESQ60

Ewwww.....HOSPITAL FOOD!

Ok so no one likes hospital food much.....but...these days hospital cafeterias have come a long way! I was recently visiting a friend in the hospital when she was having a baby, and had a very good lunch there! But every time I myself have been in the hospital, the food has been awful! So bad in fact, that I always made sure anyone who came to visit brought me food! LOL

SO, this week in honor of the hospital food we HATE....use crafting items, colors and images that you normally would not choose. For example if you hate the color pink and animal images, let me see you use a pig! LOL

It is a well known fact that I absolutely HATE using glitter.... it never sticks for me, falls off after, and stays in my hair and clothes for at least a day afterward! And stickles! ACK! They takes years to dry! But for this challenge I pre-medicated and used some glitter...a whole lot of it! (just for you Lee!) Here is my sample:

recipe:

stamps- SU medallion, PTI asian fusion

paper- black, rustic cream, SU newsprint DP

ink- real red, versamark, black

accessories- red glitter EP, black EP, dazzling diamonds,

ribbon, SU embossing folder, rhinestone, PTI dies

I actually found glittered embossing powder that sticks and still looks like glitter. I versamarked a square of white paper, embossed using the red glitter embossing powder and then used a die cut for the flower. The black circle behind it I added dazzling diamonds to regular black embossing powder and it gives a nice glittery, shiny look.. Hard to see in the photo, of course.... ;)

Don't forget to add the keyword RESQ60 if you are uploading to an online gallery, or just use the inlinxz below:

Thanks for stopping by!

Time For Some Therapy!!! RESQ59

Oh we all need some "me time"!!!! Mental health is just as important as any other health issue....maybe more!!! I don't know about you all........but this summer was far from relaxing!!! LOL Now that we have our daughter moved into her dorm room and our son scheduled with his homeschooling for the year......it's time for some stampin' time to enjoy the things I love and renew and refresh!!

This challenge has such potential for huge variety!!! What helps rejuvenate you?? This card shows 2 types of therapy for me............ 1) Coloring with my Copics, which I find very therapeutic!! 2) PINK!!! Yes, I do so LOVE my pink!!! It makes me happy!!!! So my challenge to you is to indulge in some "you time" and show what your therapy is!! It could be a stamping technique, a favorite image or color, or something else!!!!

I used the Rubber Stampede Wild Rose background stamp and Gina K. Designs Pure Luxury cardstock in White, Wild Dandelion and Grass Green. I really enjoy my quiet stamping time just coloring and listening to music!! My music....not my teenagers'!! LOL

Don't forget to use the keyword RESQ59 if you are uploading to a public gallery or site. Or, you can use the inlinxz below:

Thanks!!! Have a creative day!!!!

Flash Those Pearlies!

Sorry this post is late--relishing in my last lazy days of summer before returning to a new school year on Monday. Speaking of summer--much of mine is taken up with care and maintenance appointments--physical, new haircut, eye doctor, and of course, going to the dentist--and that's what my challenge involves for you today. Create a project that is all about smiles! Use an image that is smiling or use the word "smile" in your sentiment. After all, my summer is coming to a close and I could use a grin or two. Flash me those pearlies!
Don't forget to add the keyword RESQ58 if you are uploading to an online gallery or just use the inlinxz below.

(Poppy by "I Brake for Stamps"; sentiment by "Verve.)

Thanks for stopping by!
Cheers!
Pat

RESQ57: Tape it up!

Tape is an essential ingredient in any first aid kit! You can find it in narrow and wide widths, with a cloth finish, in several colors. You can use it to adhere bandages or as extra support. And now tape has also become an essential ingredient in crafters' toolkits! Japanese washi tape has become all the rage this year, and lots of scrapbook companies have introduced their own versions of pretty tape. With that in mind, today's challenge is all about tape! Please use tape as a decorative element on your card! You don't have to have fancy tape, either. If you have red sticky strip, you can use it to adhere glitter or sparkly fluff. Or you can use plain old masking tape to create a faux leather background. See the tutorial HERE!
For my sample card, I used some decorate tape from Pink Paislee, as well as a strip of red line sticky tape to adhere glitter down the right side. Now let's see what you can do with tape!

Please use the keyword RESQ57 if you are posting to an online gallery or just use the inlinxz below to link up your card so we can check out your taped up creations!




Thanks for stopping by!

VROOOOOOOOOM! RESQ56

We’ve had big happenings in the family this month. My nephew, a firefighter and EMT, was promoted to Driver-Engineer! This means he gets to wear a new shiny RED (rather than YELLOW) helmet, SOUND the siren, and DRIVE the big rigs! He’s TRAVELING around to several stations now for orientation in order to give him some time behind the WHEEL of different TRUCKS! Anyway, he thinks he’s pretty HOT STUFF now and come to think of it, we think so, too! To celebrate Shaun’s achievement, I challenge you to use any of the words in BOLD CAPS to inspire you and design your card to post here using the link tool below. Oh, and next time you see a truckload of firefighters out for a non-emergency—give ‘em a wave!

Card Specs: Size: A2 (4.25 by 5.5) Cardstock: Real Red, Summer Sun, White Stamps: Roller Wheel by Stampin' Up; TPC Studios Clear Stamps "Greetings"; computer generated text banner Accessories: Jolene Firetruck, silver brads

Don't forget to use the keyword RESQ56 if you are posting to an online gallery, or just use the inlinkz below:


Thanks for stopping by!

Put your Glasses on...RESQ55

Well, my poor baby boy has to wear glasses....{sigh}

He has lazy eye so it's hopefully not permanent but as many of you know he is certainly a wild and crazy boy! I think we may break the record for most pairs broken....

But he sure is cute with them on!

Today's challenge is to use something that looks like or reminds you of glass...it can be clear page pebbles, dew drops, or even acetate. You can even try a technique such as

acetate and tissue

cracked glass

faux sea glass

shattered glass with pearl ex

stained glass

Here is my sample...I went simple and used dew drops!

recipe:

stamps- Impression Obsession Martinis, SU unk wheel

ink- palette noir, versamark

paper- kraft, night of navy, bashful blue, white

accessories- clear EP, string, dew drops

Don't forget to use the keyword RESQ55 if you are uploading to an online gallery or you can use the inlinx below.

Thanks for stopping by!

Don't be Anemic...eat a hamburger! RESQ54

SO almost every month around "that time" I get a little anemic. Sometimes it's bad enough that I need some iron pills or I fall asleep standing up! Anemia is basically low red blood cells and happens for a variety of reasons. Some causes are:

1. certain medications may cause anemia

2. diseases such as cancer and rheumatoid arthritis

3. genes - some forms of anemia are inherited (my mother in law has anemia which is prevalent in those of us from the Mediterranean areas of Europe)

Some treatments for Anemia are:

1. blood transfusions (for severe anemia)

2. iron containing medications

3. eating more foods with naturally occurring iron like red meat, dark green vegetables, liver

As for me, I make sure to eat one medium rare hamburger a week! I also have to supplement with a multi vitamin that contains iron.

For this week's challenge you need to keep your red blood cells high by using metal on your card! It can be a metal embellishment, faux metal technique or even stamping on thin metal sheets. One more requirement is to use the color red for your blood cells!

As always, don't forget to use the keyword RESQ54 if you are posting to an online gallery or just use the inlinx below:

Thanks for stopping by!

Drink Your Water! RESQ53

Here on the East Coast we are looking at temperatures in the HIGH 90’s and possible 100’s this week! Yikes! With the temperatures and humidity being so high it’s important not to get dehydrated!

Along with trying to stay cool, you need to be sure you drink enough
fluids. People often blame the heat when they start to get headaches, light-headedness and fatigue. These are often the first signs of dehydration, even if you are not thirsty.

The warm weather encourages people to be outside - working, exercising or just enjoying the sun. All of these activities speed up the loss of body water, with dehydration close behind. Even minimal dehydration (2% to 3%) can negatively impact your physical and mental performance.

Dehydration occurs when the body loses more fluid than it takes in. Dehydration can upset the delicate fluid-salt balance needed to maintain healthy cells and tissues. The human body is generally over 60 percent water. The body works to maintain water balance through mechanisms such as the thirst sensation. When the body requires more water, the brain stimulates nerve centers to encourage a person to drink in order to replenish the water stores.

So here are some tips to stay hydrated in the upcoming hot days:

Tips for Keeping Hydrated

1. Have a glass of water when you first get up.

2. Keep a glass of water next to the bed.

3. Enjoy an herbal tea in the afternoon or evening.

4. Carry water with you if away from home for long periods.

5. Drink before you get thirsty.

6. Limit sugary, caffeinated beverages.

7. Choose drinks with 10 or fewer calories.

Know the signs of dehydration. The best choice for fluid is WATER!

*courtesy of Brigham and Women’s Hospital

So for this week’s challenge we want to see any technique that keeps you hydrated...any technique using water and/or a spritz bottle!

Here are some ideas:

Watercolor Spritz:

http://stamptv.ning.com/video/watercolor-spritz-1

Mottled Mist:

http://www.stampin.com/tips/mottledmist.htm

Misting with Markers:

http://www.splitcoaststampers.com/resources/tutorials/misting_with_markers/

Misting with Alcohol Markers: http://www.splitcoaststampers.com/resources/tutorials/misting_with_alcohol_markers/

Watercolor Wash:

http://www.splitcoaststampers.com/resources/tutorials/color_wash/

Ink, Spray and Smash:

http://www.splitcoaststampers.com/resources/tutorials/inkspraysmash/

Pearl Ex-Luminous Pearls: http://www.splitcoaststampers.com/resources/tutorials/pearl_extrade_luminous_pearls/

Salted Background:

http://www.splitcoaststampers.com/resources/tutorials/salted_background/

Here is a sample of the salted background technique I did a while ago....sorry I was swamped this week and didn't have a chance to do a new card!

As always, don't forget to use the keyword RESQ53 if you are posting to an online gallery, or just use the inlinx below:

Thanks for stopping by!

Res-Q 52: Sunshine

Hi everybody! This week's guest hostess for the Res-Q Challenge is the fabulous Karolyn from Paper Therapy. Here's what's she's got for you this week:

Has summer arrived where you live? Not so much where I live . . . good ole’ Seattle. Nothing but rain, rain, and more rain. So you can imagine that we pretty much crave sunshine here in Washington State. When the sun finally appears here, everyone puts on their shorts and tank tops and heads outside, including me! We also tend to stay out in the sunshine for as long as we can . . . sometimes too long, and we pay for it later.

Sunburn – it’s something that I’m sure we can all remember as children to be a miserable experience. Some of us are paying for it now, in our older age. Skin cancer and sun damage are very serious problems. I think we’ve finally realized that protecting our skin is imperative.

BUT! Did you know that as a nation we are Vitamin D deficient? Especially those of us that are “lucky” enough to live in Washington, where we so seldom see the sun. Sunshine is a wonderful source of Vitamin D, and there are studies that have been done that actually say that getting enough Vitamin D can PREVENT some types of cancer. To be specific, the exposure to UVB sun radiation has been shown to reduce the risk of 19 major types of cancer through the production of vitamin D! So some sunshine is absolutely okay!

Here are a few tips to get your supply of Vitamin D, without exposing yourself to skin cancer:

*Get 20 minutes of unprotected sun-to-skin exposure every day. This will meet our most basic needs for Vitamin D. After 20 minutes, though, it’s recommended that you take measures to protect your skin, i.e., hats, clothing, umbrellas, and sunscreens.

* Make every effort to avoid burning your skin. There is sufficient data to know that sunburns cause serious, long-term damage.

*Cover up! The use of hats, shirts and umbrellas offer safe and effective protection from the sun.

*Buyer beware. Before purchasing a sunscreen, consult with a website such as www.ewg.org to ensure you are purchasing a product that is both safe and effective.

YOUR RES-Q CHALLENGE: Create a project that includes some “sunshine”, whether it’s the color of sunshine or a sun image. Perhaps it’s a “sunny” sentiment. The sky’s the limit! Go out and spread some sunshine!!

Don’t forget to use the keyword RESQ52 if you are uploading to an online gallery and feel free to link up below so we can check out your sunny creations! Thanks for playing!

Ack, SUNBURN! RESQ51

Everyone remembers this ad with the cutie girl and her famous "sunburn!" Well, when summer comes it is one thing I try hard to avoid! While I am half Sicilian and half Southern Italian (yes they are both Italian technically, but Sicilians like to think they are different!) and should get nice and dark brown like the rest of my family, sadly I do not. I am very fair and bun all the time! So to avoid problems I use lots of sunblock.

SO for today's challenge I want to see some BLOCK...as in resist...as in Emboss Resist! I haven't done any resist for a while and I felt the need to break out my embossing powders!

Here is my sample (sorry it's so late...I'm fighting bronchitis!)

As always, use the keyword RESQ51 when posting to an online gallery or just link it up right here!

Thanks for stopping by!

*I'll add my card as soon as I get back from my baby's graduation!

Winner!! Congrats!

Thanks to everyone who participated and left comments! It's nice to see how many people really check out this little blog challenge every week!

And so, the winner of the prize pack is............

MARY C!

Mary, email me your address and I will send you your goodies!

Thanks to everyone who played this week!

RESQ 50 and a GIVEAWAY!

I just can't believe this little challenge blog is up to FIFTY already! I even went back and counted...there really were 50 challenges since MARCH of 2009!

*Right now I am "glam" ping (AKA: camping in a cabin with A/C, shower, and cable TV) in the beautiful mountains of NY State! Hope you all enjoy the challenge! I'll be back on Sunday night to start commenting...

SO this week is extra special and first of all I want to say thank you to everyone who has played along, left a comment or hosted a challenge. Today's challenge is in celebration of the 49 challenges that came before!

Here are MY top five Favorite RESQ challenges:

1. RESQ 24 The podiatrist

2. RESQ 01 The Scavenger Hunt

3. RESQ 41 The Mental Health Break

4. RESQWCMD2 The Eye Exam

5. RESQ 35 The Medical Report

This week's challenge is to do ANY one (or more if you feel like it!) of the five challenges above! The titles are linked to the actual challenge itself so just pick one and roll with it!

Don't forget to use the keyword for THIS challenge RESQ50 and NOT the previous keyword. Then you can leave a comment or link it here.

There is also a GIVEAWAY this week to help us celebrate!

Leave a comment and get one entry.

Link a challenge card and get 2 entries.

You will get 2 entries for every challenge card you enter

but only one comment per person please.

I will choose a winner and post it on Thursday June 24th.

The prize is a box of STUFF like ribbon, clear stamps, a crop in style tool organizer, a personal fan, a tool taxi, buttons and prima flowers and more!

Rx from the Pharmacist! RESQ 49

Today we would like to welcome a Guest Crew Member for this week's challenge...

Lisa (countrybeamer on SCS) and here is her challenge for you!

This month, my hubby and I will be celebrating our 20th wedding anniversary! Of course, those years have included some great times and also some challenging experiences. To add to the fun of it, we are also raising our (11) children!

Because I have learned a little over those twenty years (sometimes form my own mistakes), I wanted to share my "Top Three" Rx for a Happy Marriage or relationship. I'm sure you have your own tope three as well!

1. Give 100% whenever possible! (It s almost always possible!)

2. Don't keep a mental (or written) account of "wrongs"...

3. Speak kindly about your spouse in front of others!

Because this is a month when we oftnen think of brides, this week's challenge is to create a wedding, anniversary or related card!

Here is Lisa's sample:

To remind us of our "Top Three," somewhere on your card place three of something: three brads in a row, three hearts, or three words...

Now, start creating something lovely!

Don't forget to add the keyword RESQ49 if you are uploading in an online gallery or use the inlinx below:

Thanks for stopping by!

Close it up! RESQ 48

Back in the old days, when you had surgery or an injury you were sewn up with stitches. I think surgeons must all belong to sewing groups because their stitches are just perfect! Lately, staples seem to be more prevalent but either way they hold you together!

When I was in college I tore a bunch of stuff (ligaments, tendons and muscle) in my knee playing softball. I had OPEN reconstructive surgery, something you rarely see anymore thanks to technology. I had 67 stitches to close it all up! Nowadays, this surgery would have been done arthroscopically (with a small incision and a micro camera) but since I had this surgery in 1989 this scar is that I am left with!

yes, this is my UGLY knee.... at least I shaved...LOL

Here is my sample...For my Dad, the biggest Yankee fan ever!

So, for this week's challenge I want to see you close it up! I want to see sewing, faux stitching, staples or even buttons on your creations! Make my ugly knee happy!

Don't forget to use the keyword RESQ48 if you are uploading to an online gallery or use the linking tool below. Thanks for playing!

Happy Memorial Day!

Happy 7th Birthday GIA!

My baby girl's birthday is always on or around Memorial Day! She has worn red white and blue for every birthday since she was born!

But, this year she says she is too grown up to wear the red white and blue dress I got her! WAHHH! So she chose her own outfit this birthday....(still cute though if I do say so myself!)

She is also a fabulous card maker and has her very own gallery on SplitCoast (her name is Miss Gia)...she will be making a challenge card this weekend...

So... In honor of my "baby" who has just turned SEVEN (ugh I still can't believe it!) let's make a red, white and blue birthday card!

Don't forget to use the keyword RESQ47 if you are uploading to an online gallery or blog. You can also use the linking tool below.

***ETA Here is Gia's sample card!

Time for an X-Ray RESQ46

Time for an X-RAY!

Everyone has to get an xray at some time...some of us more than one! One of the most common x-rays is a chest xray to check for pneumonia. Anther common reason for x-rays is to check for broken bones.

For this week's project, I'd like to see you make it look like an x-ray! That means a monochromatic project using black, white and shades of grey. I will allow ONE small additional color but it has to be small like a brad or ribbon.

Here is my sample... I tried a new technique called ZENTANGLE...it's basically doodling but how cool is it? This was also for the Ways to Use it challenge on SCS...use a black pen and be creative!

recipe: stamps- Papertrey ink Background Basics retro

paper- PTI rustic cream, black

accessories- rhinestones, lak marker, nestibilities

Don't forget to use the keyword RESQ46 if you are uploading to an online gallery or blog. You can also use the linking tool below.

Super Foods! RESQ45

Today's challenge is brought to you by the resident nutritionist....always trying to keep us healthy!

As a permanent member of Weight Watchers, I am constantly reading about nutritious foods and trying to introduce my family to healthy eating.

I feel like I have seen this list of the top 10 Super foods a million times but it doesn't hurt to see it again!

Top 10 Multitasking Foods*:

1. Low fat or fat-free plain yogurt is higher in calcium than some other dairy products and contains a great package of other nutrients, including protein and potassium. It can also be enhanced with other good-for-you substances. Look for plain yogurt fortified with vitamin D, and add your own fruit to control sweetness and calories.
2. Eggs make the list because they are nutritious, versatile, economical, and a great way to fill up on quality protein. Eggs also contain 12 vitamins and minerals, including choline, which is good for brain development and memory. Enjoy them at any meal or hard-cooked as a portable snack.
3. Nuts have gotten a bad rap because of their high fat content. But their protein, heart-healthy fats, high fiber, and antioxidant content earn them a place on the top 10 list. Whether you prefer pistachios, almonds, peanuts, walnuts, or pecans, an ounce a day of nuts help fill you up. Nuts add texture and flavor to salads, side dishes, baked goods, cereals, and entrees.
4. Kiwis are among the most nutritionally dense fruits, full of antioxidants. One large kiwi supplies your daily requirement for vitamin C. It is also a good source of potassium, fiber, and a decent source of vitamin A and vitamin E, which is one of the missing nutrients, and kiwi is one of the only fruits that provides it. Kiwifruit can also have a mild laxative effect due to their high fiber content.
5. Quinoa is now readily available in many supermarkets and is one of the best whole grains you can eat. It is an ancient grain, easy to make, interesting, high in protein (8 grams in 1 cup cooked), fiber (5 grams per cup) and a naturally good source of iron. Quinoa (pronounced keen-wa) also has plenty of zinc, vitamin E, and selenium to help control your weight and lower your risk for heart diseaseand diabetes, she says. Quinoa is as easy to prepare as rice and can be eaten alone or mixed with vegetables, nuts, or lean protein for a whole-grain medley. Try to make at least half your daily grain servings whole grains. In addition to quinoa, try barley, oats, buckwheat, whole wheat, wild rice, and millet.
6. Beans, beans, good for your heart -- really! Beans are loaded with insoluble fiber, which helps lower cholesterol, as well as soluble fiber, which fills you up and helps rid your body of waste. They're also a good, low-fat source of protein, carbohydrates,magnesium, and potassium. Edamame (whole soybeans) also contain heart-healthy omega-3 fatty acids. Beans can easily substitute for meat or poultry as the centerpiece of a meal, but they also work as a side dish, or tossed into soups, stews, or egg dishes. The U.S. Dietary Guidelines recommend 3 cups weekly.
7. Salmon is a super food because of its omega-3 fatty acid content. Studies show that omega-3 fatty acids help protect heart health. That's why the American Heart Association recommends eating fatty fish like salmon twice weekly. Salmon is low in calories (200 for 3 ounces) has lots of protein, is a good source of iron, and is very low in saturated fat.
8. Broccoli is one of America's favorite vegetables because it tastes good and is available all year long. It's a rich source of vitamin A, vitamin C, and bone-building vitamin K, and has plenty of fiber to fill you up and help control your weight.
9. Sweet potatoes are a delicious member of the dark orange vegetable family, which lead the pack in vitamin A content. Substitute a baked sweet potato (also loaded with vitamin C, calcium, and potassium) for a baked white potato. Other dark orange vegetable standouts include pumpkin, carrots, butternut squash, and orange bell peppers.
10. Berries pack an incredible amount of nutritional goodness into a small package. They're loaded with antioxidants, phytonutrients, low in calories, and high in water and fiber to help control blood sugar and keep you full longer. And their flavors satisfy sweets cravings for a fraction of the calories in baked goods. Blueberries lead the pack because they are among the best source of antioxidants and are widely available. Cranberries are also widely available fresh, frozen, or dried.

* COURTESY OF WEB MD*

So in honor of all these fabulous SUPER foods, make a project using one of these foods, or it's color, texture, etc. Leaves this week's challenge pretty open, huh?

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