Go lean with the protein
Protein fuels your body and is an excellent source of B vitamins, vitamin E, iron, zinc, and magnesium. Portion control and lean choices are the key.
Each week this month we have focused on a MyPyramid food group — grains, vegetables, fruits, oils, milk, plus meat and beans. These guidelines, published by the USDA, are a good platform for healthy eating. And by tackling each group individually, you may find it easier to work them into your daily menus. Onto this week’s focus:
PROTEIN
THE BASICS:
This group contains meat, poultry, fish, dry beans or peas, eggs, nuts, and some seeds. Choose lean or low–fact meats and poultry. Add a variety and be sure to include fish, nuts, and seeds that contain healthy oils.
RECOMMENDED SERVINGS:
5 oz .for women, 6 oz. for men.
THE RESEARCH:
Protein is a building block for bones, muscles, skin, bones, as well as enzymes, hormones and vitamins. Some proteins are high in saturated fats, which can raise cholesterol and lead to heart disease. Protein rich in omega-3 fatty acids may reduce the risk of heart disease.
PROTEIN QUICK TIPS:
Portion control is very important when eating protein. Here’s a quick guide:
- 1 oz. meat is about the size of a matchbox
- 3 oz. of meat is about size of a deck of cards
- 8 oz. of meat is about the size of a thin paperback book
- 3 oz. of fish is about the size of a checkbook
How to keep it lean:
- Look the round or loin cuts of meat
- Choose ground beef that is at least 90% lean
- Choose skinless chicken, or take off skin before cooking
- Trim away visible fat before cooking
- Broil, grill, roast, poach, or boil instead of frying
- Drain off any fat during cooking
- Prepare dry beans without added fats
- Skip or limit breading on meat, poultry, or fish
ADDING PROTEIN TO YOUR MENU:
Be sure to vary your protein choices and include foods rich in omega–3 fatty acids. Some suggestions:
- Salmon steak or filet
- Grilled or baked trout
- Chili with kidney or pinto beans
- Stir-fried tofu
- Split pea, lentil, minestrone, or white bean soups
- Black bean enchiladas
- Garbanzo or kidney beans on a chef salad
- Beans and rice
- Rice and beans
- Veggie burgers
- Hummus (chickpeas) spread on pita bread
- Add slivered almonds to steamed vegetables
- Add toasted peanuts or cashews to a vegetable stir fry instead of meat
- Add walnuts or pecans to a green salad instead of cheese or meat
Dairy — More than just for healthy bones
Milk is an excellent source of 9 essential nutrients —including calcium, protein, potassium, plus Vitamins A, B–12 and D. And with nine out of 10 adults missing essential nutrients in their diet, milk is definitely a great choice.
Each week this month we’re featuring a MyPyramid food groups which include grains, vegetables, fruits, oils, milk, plus meat and beans. These guidelines, published by the USDA, are a good platform for healthy eating. And by tackling each group individually, you may find it easier to work them into your daily menus. Onto this week’s focus:
DAIRY
THE BASICS:
Milk, cheese, yogurts that retain their calcium. Foods with little or no calcium, such as cream cheese and butter, are not. Choose milk items that are fat–free or low–fat.
RECOMMENDED SERVINGS:
Three servings a day.
THE RESEARCH:
The calcium in dairy products are known to keep bones healthy and reduce the risk of osteoporosis. Recent studies also show that dairy products reduce the risk of heart disease, reduce blood pressure and even found to help people lose weight.
DAIRY QUICK TIPS:
- Drink milk with your meals
- Use milk instead of water when preparing hot cereals like oatmeal
- Use milk instead of water when preparing canned cream soups
- Top casseroles, entries or vegetable with shredded low–fat cheese
- Add a slice of low–fat cheese to sandwiches
- Top a baked potato with low–fat yogurt
- Make yogurt–based dips for dipping veggies
- Snack on low–fat yogurt
- Use milk or yogurt when making smoothies
ADDING DAIRY TO YOUR MENU:
All you need is three servings a day to reap the benefits. Try:
- Milk in your breakfast cereal
- A cup of yogurt or cheese sticks or cheddar cheese with whole wheat crackers for an afternoon snack
- Milk as a beverage with dinner
So this week, make sure you include a dairy product with every meal.
Eating more fruits and vegetables
Improving eating habits can be as simple as including plenty of color to your plate, according to the American Dietetic Association. And the National Nutrition Month’s theme, “Eat Right with Color,” is perfect for learning about the benefits of fruits and vegetables.
Each week this month we’re featuring a MyPyramid food groups which include grains, vegetables, fruits, oils, milk, plus meat and beans. These guidelines, published by the USDA, are a good platform for healthy eating. And by tackling each group individually, you may find it easier to work them into your daily menus. Onto this week’s focus:
FRUITS AND VEGETABLES
THE BASICS:
Fruits and vegetables are edible plants that can be eaten raw, cooked or dried. Increasing the amount of fruits and vegetables in your food plan results in weight loss and fights chronic diseases.
RECOMMENDED SERVINGS:
Guidelines suggest women should eat 1.5-2 cups of fruit and 2-2.5 cups of vegetables. Men should eat 2 cups of fruits, and 2.5-3 cups of vegetables. Bottomline: Aim for five 1-cup servings a day.
THE RESEARCH:
A variety of fruits and vegetables protect you from a variety of health risks, and their color provides a key associated to these benefits. Try to eat some of these at least once a week:
Green produce promotes healthy vision and may reduce cancer risks. Choose avocados, apples, grapes, honeydew, melons, kiwi, limes, artichokes, asparagus, broccoli, green beans, green peppers and leafy greens such as spinach.
Orange and deep yellow promotes healthy vision, immunity, and may reduce cancer risks. Choose apricots, cantaloupe, grapefruits, mangos, papayas, peaches, pineapples, carrots, yellow peppers, yellow corn and sweet potatoes.
Purple and blue has anti-aging benefits and may help with memory, urinary tract health and may reduce cancer risks. Choose blackberries, blueberries, plums, raisins, eggplant, purple cabbage and purple-fleshed potatoes.
Red helps maintain a healthy heart, vision, immunity and may reduce cancer risks. Choose cherries, cranberries, pomegranate, red/pink grapefruit, red grapes, watermelon, beets, red onions, red peppers, rhubarb and tomatoes.
White, tan and brown contain nutrients that promote heart health and may reduce cancer risks. Choose bananas, brown pears, dates, white peaches, cauliflower, mushrooms, onions, parsnips, turnips, white-fleshed potatoes and white corn.
QUICK TIPS:
- Buy in season, when flavors are at their peak and produce costs less.
- Buy pre-cut packages of fruits or vegetables for snacks, instead of chips or candy.
- Keep a bowl of fruit in sight, or wherever you go first to find a snack. If you see them, you will eat them.
- Add fruit to food you already eat, like cereal, oatmeal, pancakes, yogurt and salads.
- Add veggies to food you already eat, like pasta dishes, canned soups, frozen pizza.
- Shred carrots or zucchini into meatloaf, quick bread, muffins.
- Use chunky salsa instead of thick, creamy snack dips.
- Dip fruit in yogurt, low calorie pudding, peanut butter.
- Dip veggies in salsa or low calorie dressings.
- Fill half your dinner plate with vegetables.
- Include a green salad with your dinner every night.
Happy National Nutrition Month!
March is National Nutrition Month. What a great opportunity to revisit eating habits and resolve to make better choices.
Each week this month we’ll feature a MyPyramid food groups which include grains, vegetables, fruits, oils, milk, plus meat and beans. These guidelines, published by the USDA, are a good platform for healthy eating. And by tackling each group individually, you may find it easier to work them into your daily menus. So onto this week’s focus:
GRAINS
THE BASICS:
Grains are either whole or refined. Whole grains contains the entire kernel and also contain fiber, vitamins, minerals that are removed refining. Grains are found in foods made from wheat, oats, rice, barley – like bread, pasta, tortillas, and breakfast cereals. Whole grains are in foods like whole-wheat flour, bulgur, oatmeal and brown rice.
RECOMMEND SERVINGS:
Six oz. of grain a day (based on a 2,000 calories per day). A serving size is about 1 slice of bread, 1 cup of dry cereal or 1/2 cup cooked rice, pasta or cereal.
THE RESEARCH:
Eating whole grains attacks belly fat, the type of fat tied to heart disease and type 2 diabetes. A Tufts University study showed that people who ate three or more servings of whole grain a day and limited refined grains, lost 10 percent more belly fat than those who ate mostly refined grains.
So choose whole wheat bread and oatmeal instead of white bread and white rice. Substituting just three whole grain foods for refined grains can go a long way in reducing your waistline.
WHOLE GRAIN QUICK TIPS:
- Watch for deceptive packaging. Foods labeled multi-grain, 100% wheat, cracked wheat, seven-grain, or bran are usually not whole-grain products.
- Choose foods that contain whole grains, brown rice, bulgur, oatmeal, whole-grain corn, whole oats, whole rye, whole wheat, wild rice.
- Try whole wheat versions of food you already eat, like pastas, breads and cereals.
- Read nutrition labels and select products that list a whole grain first.
- Don’t be fooled by color. Foods like bread can be brown because of molasses or other ingredients.
ADDING WHOLE GRAIN TO YOUR MENU:
- 1/2 cup cooked oatmeal counts at breakfast (1 oz.)
- 2 slices of whole wheat bread at lunch (2 oz.)
- 1 cup of cooked pasta at dinner (2 oz.)
A total of 5 oz. of grain. That leaves room for a snack like popcorn, a whole grain.
There you have it. Your six servings of grains and half of them whole wheat. With a little thought and planning, you can stay within your grain limits and feel satisfied. Give it a try this week.
So this week, work on making half of your grains whole grains.
Five New Year’s Resolution Tips
Keeping this year’s New Year’s resolution is probably the most important thing you can do. It’s more than just slimming down and fitting into those jeans you wore ten years ago. You’ll want to walk because walking has been proven to be better medicine than many high-cost drugs. Wouldn’t you like to save on your medical and drug costs? Keep up with your grandchild? Look great at that reunion and make your old friends envious?
Set a New Year’s Resolution to walk at least 5,000 steps every day and upload your steps once a week. Every week try to increase your average by 20% more than your previous week’s average steps. Stay at a point where you feel you can manage.
1. Be realistic: The surest way to not reach your goal is to make your goal unattainable. Strive for a goal that is attainable, such as avoiding it more often than you do now. For instance, resolving to never eat your favorite food again could be a bad choice. Allow yourself a small sample of a favorite food.
2. Create your plan: Decide how you will deal with the temptation to skip that walk or have one more cigarette. This could include calling on a friend for help, practicing positive thinking and self-talk, or reminding yourself how your bad habit affects your life.
3. Talk about it: Don’t keep your resolution a secret. Tell friends and family members who will be there to support your resolve to change yourself for the better or improve your health. The best case scenario is to find yourself a buddy who shares your New Year’s resolution and motivate each other. Invite this person as a WalkingSpree buddy.
4. Reward yourself: Celebrate your success by treating yourself to something that you enjoy that does not contradict your resolution. If you’ve been sticking to your promise to eat better, for example, perhaps your reward could be going to a movie with a friend.
5. Track your progress: Keep track of each small success you make toward reaching your larger goal. Short-term goals are easier to keep, and small accomplishments will help keep you motivated. If you haven’t already, set a step goal on the WalkingSpree site. Watch your Fitness calendar turn green when goals are hit or burgundy when 10,000 steps are hit.
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WalkingSpree delivers an effective, measurable, economical, and fun walking employee wellness program for corporate clients, health insurers, health clubs and the general public. Members step with a 99% accurate USB Omron pedometer in a web 2.0 walking community. To see how WalkingSpree’s corporate wellness program can reduce health care costs, engage employees and provide quantifiable health results for your company, please contact us today.
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