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?

Make sure to add the keyword or tag RESQ45 if you are uploading to a community or use the linking tool below.

Challenge #6

So we've come to the end of April and the end of our theme Daisies & Diamonds! We will announce the theme for May this week but we wanted to say THANKS to everyone who has played along with us! It's been a lot of fun and we appreciate all of you and your comments!

*REMEMBER....YOU can hostess the next challenge here at RES-Q-Challenge! Just send your idea and a sample if you can, to resqbarbie@mac.com. *

Looking forward to hearing from you!

PS Starting in May, be on the lookout for a NEW challenge on TUESDAYS brought to you by our very own Jacqueline! Stay tuned for more info...

OK....on to this week's challenge......

From our "on the road" camping girl Lee:

Use Lee's favorite color combo PINK, WHITE, and BLACK...Believe it or not, diamonds actually come in all three of these colors too! I bet Lee sat up late at night in the corner of her camper coming up with this gorgeous sample for us too:

Remember, there are no time limits, vendor restrictions or other rules for the challenge. It's only for fun and inspiration.

Feel free to use Mr. Linky here:

When uploading your card to Splitcoaststampers, Papercraft Planet, StampTV or any other site, please use the keyword RESQ06. And whenever you upload to a site or you blog, be sure to link back here in the comments section so we can all see what you've done!

See you next week on Monday AND Tuesday!

Challenge #3

Our theme for April is Daisies and Diamonds.

Daisies are April's flower and diamonds are the birthstone!

Challenge #3:

This week's challenge is brought to you by our very own JoAnn (sarahzoe):

In the Upper Peninsula of Michigan, we won’t see daisies for a couple of months and the only diamonds are the morning sparkles of frost on the mud. So to celebrate the way I spend April, honor your inner child….

take off your shoes and socks and wiggle your toes in the mud.

1. Yup, brown should be one of the main colors used in your creation.

2. Gerbera daisies come in brilliant bright shades of yellow, orange, red and
pink. Choose one of those for your second color.

3. My personal favorite is the white field daisy, so white is your neutral.

4. How many ways are there to use diamonds?

Looking forward to you ~muddy~ creations.

Remember, there are no time limits, vendor restrictions or other rules for the challenge. It's only for fun and inspiration. When uploading your card to Splitcoaststampers, Papercraft Planet, StampTV or any other site, please use the keyword RESQ03. And whenever you upload to a site or you blog, be sure to link back here using so we can all see what you've done!

JoAnn (sarazoe)'s sample: