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The Wellness Newsletter

SUPER
FOOD
CANTALOUPE
By Caitlin Covington
While cantaloupes rough, scaly skin isnt exactly
pretty on the outside, its the inside that counts
with these melons. These super fruits (also known
as muskmelons) are members of the gourd family
and are known for their beauty-boosting benefits,
including clearing up acne and helping prevent
wrinkles. The fruits soft, juicy pulp and sweet flavor also make it the perfect substitute for high-calorie sugary
snacks and desserts. One cup (diced) has just 50 calories! And since cantaloupe is 89 percent water, its also
the perfect fruit to help with hydration during those hot and sticky summer months (when it can be easy to
become dehydrated).
The Beauty Fruit Why Theyre Super:
One cup of cantaloupe delivers 100 percent of the daily recommended values of vitamins A and C, which is
precisely why this melon qualifies as a beauty fruit. The orange flesh is packed with beta-carotene, which
converts to vitamin A in the body and helps promote clear skin by thinning the outer layer of dead skin
cells that can clog pores and cause blemishes [1] [2]. (Fun fact: No other fruit supplies more beta-carotene
than cantaloupe!) Studies also show vitamin A may help protect skin against damaging UV rays and ozone [3].
Cantaloupe may even help prevent wrinkles, since studies suggest low doses of beta-carotene can
improve elasticity and premature aging of the skin [4]. Vitamin C, on the other hand, can help with a
number of (c-word) things: cancer, cardiovascular disease, cataracts, and the common cold! And bananas
dont have nothing on cantaloupe one cup of this melon contains as much potassium as one medium
banana (around 12 percent of the daily recommended value).
Crazy for Cantaloupe Your Action Plan
A cup of cantaloupe (one serving) is approximately one quarter of a medium melon (about 5 inches in
diameter). Most grocery stores carry them year-round, but this melons at its best in June, July, and August.
Ripe cantaloupes should have a prominent golden brown netting on the rind that stands out from the
underlying smooth skin, and should have a mildly sweet fragrance. The top end should have a smooth
indentation with no bits of stem, indicating that it was ripe when picked and separated from the vine cleanly,
while the other end should give when pressed. For a more refreshing treat, keep melon in the fridge (or even
better, the freezer!), but they can also be kept at room temperature for a fuller flavor. Be sure to eat it as soon
as its ripe, since cantaloupes continue to ripen off the vine.
Make sure to get all those beauty-boosting vitamins and enjoy cantaloupe with foods high in zinc, which helps the
body utilize 100 percent of the vitamin A [5]. (Tip: Try dipping cantaloupe slices in yogurt, which is naturally high
in zinc!) And cantaloupe isnt just for eating it doubles as the perfect hair conditioner during the summer
months. Use a fork to mash half a cup of cantaloupe, then massage into hair and leave for ten minutes after
shampooing. Now thats a beauty fruit!

http://greatist.com/health/superfood-cantaloupe
TENSION IS WHO YOU THIK YOU SHOULD BE.
RELAXATION IS WHO YOU ARE.CHINESE PROVERB DE
Summer 2014 Volume 6, Issue 2
Harford County
Department of Human Resources
Continued ..
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TENSION IS WHO YOU THIK YOU SHOULD BE.
RELAXATION IS WHO YOU ARE.CHINESE PROVERB DE



















WORKS CITED
SUPER FOOD
CANTALOUPE
(Continued)
VOLUME 6 ISSUE 2 PAGE 2
1. Does the plasma level of vitamins A and E affect acne condition? El-Akawi, Z., Abdel-Latif, N., Abdul-Razzak,
K. Department of Biochemistry and Molecular Biology, Jordan University of Science and Technology, School of
Medicine, Irbid, Jordan. Clinical and Experimental Dermatology, 2006 May;31(3):430-4.
2. Vitamin a: history, current uses, and controversies. Chapman, M.S. Section of Dermatology, Department of
Surgery, Dartmouth-Hitchcock Medical Center, Lebanon, NH. Seminars in Cutaneous Medicine and Surgery,
2012 Mar;31(1)11-6.
3. Beta-carotene prevents ozone-induced proinflammatory markers in murine skin. Valacchi, G., Pecorelli, A.,
Mencarelli, M., et al. Department of Biomedical Sciences, University of Siena, via Aldo Moro, Siena, Italy.
Toxicology and Industrial Health, 2009 May-Jun;25(4-5):241-7.
4. Differential effects of low-dose and high-dose beta-carotene supplementation on the signs of photo aging and
type 1 procollagen gene expression in human skin in vivo. Cho, S., Lee, D.H., Won, C.H., et al. Department of
Dermatology, Seoul National University Boramae Hospital, Seoul, Korea. Dermatology, 2010;221(2):160-71.
5. Synergistic effect of zinc and vitamin A on the biochemical indexes of vitamin A nutrition in children. Rahman,
M.M., Wahed, M.A., Fuchs, G.J, et al. International Centre for Diarrhoeal Disease Research, Dhaka, Bangla-
desh. American Journal of Clinical Nutrition, 2002 Jan;75(1):92-8.
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HEAT STRESS IN THE ELDERLY (Continued)
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Summer Recipes
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Superfood Recipe: Cantaloupe Pops
What Youll Need:
3 cups cantaloupe, diced
1 lime
What To Do:
1. Combine the juice from one lime and cantaloupe in
a blender.
2. Blend for thirty seconds, or until mixture is pureed
and smooth.
3. Pour into four popsicle molds and freeze for at least
eight hours. (Pro Tip: Don't have a popsicle mold on
hand? Pour into Dixie cups, freeze for four hours,
insert popsicle sticks into the center of each pop,
and freeze for at least 4 more hours.
Enjoy on a hot day!
(Makes 4 pops)

http://greatist.com/health/superfood-
cantaloupe

VOLUME 6, ISSUE 2

Thank You

The Director and the Benefits Division of the Department of
Human Resources would like to take this opportunity to personally say
Thank You . Your participation during the Wellness Event held in the
month of May made the event a great success. As it has always been
our goal to continue to provide avenues for the wellbeing of our
employees, we will continue to strive in these efforts. A healthy work
environment is a productive work environment. Again, thank you and
have a healthy and safe summer.

Summer Recipes (Continued)
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Heart-Healthy Grilling and Barbecue Tips
Warm weather means grilling time time with family and friends and time to enjoy delicious foods. There are all kinds of tasty foods
to grill up, plus those sides, desserts and drinks that
round out the meal. The American Heart Association
wants you to keep these important tips in mind to help
you grill fat-sensibly through the warm seasons.

Meat, Poultry, and Fish

Go for grilled fish more often. The healthiest types
include salmon, trout and herring, which are high in
heart-healthy omega-3 fatty acids.
Buy chicken breasts and re-
member to remove the skin before eating instead of the fattier dark meat (legs and thighs). Or try grilling up
chicken or turkey burgers using breast meat, and add diced onions for another layer of flavor.
What cut of meat to buy? Choose loin and round cuts of red meat and pork. And buy choice or select
grades of beef instead of prime. While these have the least amount of fat, dont forget to trim the fat when you get home.
Use a rack so the fat drips away from the food.

Side Dishes, Drinks and Desserts
Go green and red, orange, yellow, purple and more. Serve green leafy salads or fruit salads (or a combination of both, like
baby spinach with strawberries or mixed greens with orange slices) instead of mayonnaise-based salads. Add some crunch
and healthier fats with some toasted walnuts or almonds instead of croutons.
Instead of potato chips, which can be high in saturated and trans fats, serve raw veggies like cucumber, carrot and celery
sticks, cherry tomatoes and broccoli and cauliflower florets with a low-fat dip.
Drink water or diet soda. Regular sodas are loaded with sugars and calories.
Cut back on commercially baked foods, like cookies, pies and cakes. Remember that most store-baked
goods are made with egg yolks, butter or shortening and other ingredients that are high in saturated fat and/or
trans fat.
A smoothie with luscious fresh fruit in season, fat-free vanilla or lemon yogurt and a touch of honey makes a healthy,
refreshing dessert alternative.
Try grilling fruits like pineapple slices, nectarines, peaches or plums the natural sugars caramelize with the heat
and give them great flavor. Fruits are loaded with vitamins, minerals and fiber and theyre low in calories.

Oils, Dressings, Seasonings and More
Multi-task with one bottle Use reduced-fat, low-fat, light or no-fat salad dressings (if you need to limit your calories) on
salads, for dips or as marinades.
Watch the salt cut back on salty seasonings and condiments like teriyaki, soy and barbecue sauce.
Choose low-fat, reduced-fat or fat-free cheese for your sandwiches and hamburgers.
Choose whole-grain, high-fiber breads and rolls, such as whole wheat, oats, oatmeal, whole rye, whole-grain corn
and buck wheat. In addition to being good for you, they add more flavor and texture to your meal.
http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyCooking/Heart-Healthy-Grilling-and-Barbecue-
Tips_UCM_303146_Article.jsp
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VOLUME 6, ISSUE 2
The time has arrived for spring and summer festivities! (Continued)
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Published by
Harford County Government
In Conjunction with
Harford County Public Library



Wellness Committee
Erik Ketelsen - Safety
Lisa Emge & Meghan Denhard -
Fitness
Patty Kapelanczyk - Disease Awareness
Sue Mahone - Stress Management
Tamara Simmons - Nutrition



Questions or Comments:
410-638-4871
tdsimmons@harfordcountymd.gov