National Nutrition Month®: Week 4 Healthy Living Tips

Congratulations, you made it to the LAST WEEK of National Nutrition Month®.

We hope you've found these tips and ideas helpful and that you've been able to create healthy habits that will not only last for the rest of the month but for years to come.

MARCH 24TH

Check out the FULL version of the
31 Days of Healthy Living calendar

Say No to Artificial Trans Fats

Trans fats are also known as partially hydrogenated oils. They are made by mixing unsaturated fats with hydrogen gas at a high heat to make them resemble saturated fats. In the long term, consumption of trans fats raises the risk of obesity, diabetes, heart disease, Alzheimer’s, depression and many more diseases.

MARCH 25TH
Go Fiber!

Fiber can help keep us full, and studies show that people who eat high fiber diets weigh less than those who do not. Other health benefits of fiber include reducing bad cholesterol, controlling blood sugar, and keeping your digestive system healthy.

MARCH 26TH
Eat Something Blue

A diet rich in blue and purple foods can have anti-aging benefits, help prevent urinary tract problems, and reduce your risk of cancer. Blackberries, blueberries, eggplants, and plums are a few good options you should throw into your cart next time you’re at the store!

MARCH 27TH
Reuse, Reuse, Reuse

Reusable grocery totes are a great way to be earth friendly, but these bags can harbor bacteria that can lead to food poisoning. Wash reusable bags frequently and keep meat, poultry, and fish in separate totes away from produce and ready to eat foods.

MARCH 28TH
Eat Right Before Exercise

Eating proper foods before working out can give you the energy you need so you don’t feel burned out. Eat a meal 3-4 hours beforehand that is high in carbohydrates and contains some protein, fat, and fiber.

MARCH 29TH
Rethink Your Drinks

Added sugars in soft drinks, energy drinks, and sport drinks can contribute to weight gain by making us consume excess calories throughout the day. Make healthier drink choices by switching to water or low-fat milk, drinking 100% juice, or sipping on flavored seltzer water.

MARCH 30TH
Slow Down

It takes about 20 minutes for our bodies to realize we are full. Instead of eating until you are full, eat until you are satisfied. This will help to prevent overeating and reduce caloric intake. 

MARCH 31ST
Give Yourself a Pat on the Back

This month has been full of new ideas and challenges to help you adopt a healthy lifestyle. Keep up the great work!

Volunteers Needed for Dining Out for Life®

Love to dine out? Love to throw dinner parties? You can do both while making an impact in the lives of our neighbors battling HIV/AIDS, cancer and other life-challenging illnesses. It's easy - host a restaurant for Dining Out for Life®.

As a Restaurant Host, you'll be assigned to one of our restaurants generously donating a portion of its proceeds to Food & Friends. As a host we need you to:

FILL YOUR RESTAURANT

Invite your friends, family and colleagues to dine out at your restaurant. We'll provide you with a webpage, graphics and more to help promote the event.

GREET DINERS & ASK FOR DONATIONS

Thank diners and encourage them to make a gift to Food & Friends. We will provide you with training and the materials needed to be successful. All you have to do is sign up!

SIGN UP TODAY

Eating Right for Older Adults

With the help of our friends at the Academy of Nutrition and Dietetics, we've been sharing healthy living tips in honor of National Nutrition Month®. Check out a resource from their website (www.eatright.org) that outlines some important nutrition tips for older adults.

Since the average age of Food & Friends' clients is 50 years old, these tips are something that our registered dietitians consider when they develop specialized meal plans, conduct nutrition assessments and teach cooking classes.

Healthy Eating for Older Adults

 

Eating a variety of foods from all food groups can help you get the nutrients your body needs as you age. A healthy eating plan emphasizes fruit, vegetables, whole grains and low-fat or fat-free dairy; includes lean meat, poultry, fish, beans, eggs and nuts; and is low in saturated fats, trans fats, cholesterol, salt (sodium) and added sugars.

Eating right doesn’t have to be complicated. Start with these recommendations from the Dietary Guidelines for Americans:

• Eat fruits and vegetables. They can be fresh, frozen or canned. Eat more dark green vegetables like leafy greens or broccoli, and orange vegetables like carrots and sweet potatoes.
• Vary your protein choices with more fish, beans and peas.
• Eat at least three ounces of whole-grain cereals, breads, crackers, rice or pasta every day.
• Have three servings of low-fat or fat-free dairy (milk, yogurt or cheese) that are fortified with vitamin D to help keep your bones healthy.
• Make the fats you eat healthy ones (polyunsaturated and monounsaturated fats). Switch from solid fats to oils when preparing food.

Add Physical Activity

Balancing physical activity and a healthful diet is your best recipe for health and fitness. Set a goal to be physically active at least 30 minutes every day. You can break up your physical activity into 10-minute sessions throughout the day.

If you are currently inactive, start with a few minutes of activity, such as walking, and gradually increase this time as you become stronger. Check with your healthcare provider before beginning a new physical activity program.

(Source: http://www.eatright.org/Public/content.aspx?id=6838)

National Nutrition Month®: Week 3 Healthy Living Tips

Can you believe it is already the third week in March?! How are you doing with the 31 Days of Healthy Living Challenge?

Here are the tips for this week. Don't forget to share them with your followers on Facebook and Twitter.

MARCH 17TH

Check out the FULL version of the
31 Days of Healthy Living calendar

Don't Fall for the Fads

Keep an eye out for fad diets and diets promising results that are too good to be true. Rapid weight loss, cutting out entire food groups and rigid menus may be unrealistic and
short-lived.

MARCH 18TH
Explore New Foods and Flavors

Add more nutrition and eating pleasure by expanding your range of food choices. When shopping, make a point of selecting a fruit, vegetable or whole grain that’s new to you or your family. Try restaurants that feature international cuisine, or find new flavors at community food festivals.

MARCH 19TH
Diets Don't Work

Many people who lose weight on a diet gain it back when they “stop” the diet. Instead, make long-term lifestyle changes to see an improvement in your health.

MARCH 20TH
Get In Your Antioxidants

Antioxidants are vitamins, minerals, and other nutrients that are found in fruits, vegetables, whole grains, and nuts. They protect our bodies from cellular damage, help to prevent cancer and keep our immune system strong.

MARCH 21ST
Choose Chia

Chia seeds are rich in omega-3 fatty acids, protein, fiber, antioxidants and calcium. Blend them into smoothies, sprinkle them on salads, or add them to quick bread or pancake batter for added nutrition.

MARCH 22ND
Pack Your Snacks

When a snack attack strikes, you may be at work, on-the-go, or simply not in the mood to chop up fresh vegetables for a snack. The solution? When making dinner, take a few minutes to chop up some extra carrots, celery and bell peppers and put them in bags for later, so they’re ready when hunger strikes.

MARCH 23RD
Obtain Omegas

Omega-3 fatty acids are important for proper functioning of the human body. You can get Omega-3 fats from fish, flax seeds, walnuts, canola oil and even vegetables (kale and brussels sprouts).

National Nutrition Month®: Week 2 Healthy Living Tips

It's Week 2 of our National Nutrition Month^® 31 Days of Healthy Living Challenge. Stay connected with us this month on Facebook, Twitter and Instagram for access to more tips and recipes.

MARCH 10TH

Check out the FULL version of the
31 Days of Healthy Living calendar

Go Green

Eat green foods such as spinach, broccoli, collard greens, kiwis, and limes. These are high in fiber, rich in nutrients like Vitamin C, Vitamin K, folate, potassium, and magnesium, and can help reduce your risk of cancer and heart disease.

MARCH 11TH
Follow Food Safety Guidelines

The Centers for Disease Control and Prevention estimates that roughly one in six Americans gets sick from foodborne disease each year. Reduce your chances of getting sick by practicing proper hand washing. Separate raw meat, poultry and seafood from ready-to-eat foods like bread and vegetables. Use a food  thermometer to make sure food is properly cooked.

MARCH 12TH
Warm Up with Spices

Take the chill off with warming spices. Did you know certain spices can actually make you feel warmer on a cold day? Try recipes featuring cardamom, chili, cinnamon, cumin, curry, garlic, peppercorn or turmeric.

MARCH 13TH
Eat Out Smart

You can dine at a restaurant and stick to your healthy eating plan! The key is to plan ahead, ask questions and choose foods carefully. Think about nutritious items you can add to your plate—fruits,
veggies, lean meat, poultry or fish—and look for grilled, baked, broiled or steamed items.

MARCH 14TH
Enact Family Meal Time

Research shows that family meals promote healthier eating. Plan to eat with friends or family at least a few times each week. Set a regular mealtime and turn off the TV, phones and other electronic devices to encourage mealtime talk.

MARCH 15TH
Drink More Water

Our bodies depend on water to regulate temperature, transport nutrients and oxygen to cells, carry away waste products and more. For generally healthy people, it is recommended that women consume about 9 cups and men consume 13.

MARCH 16TH
Shave 100 Calories A Day

Achieve and maintain a healthy weight by making small changes that can cut calories. Use low-fat or skim milk in your coffee, trim fat from meat, try sorbet or frozen fruit instead of ice cream, and dip veggies in salsa instead of chips.

National Nutrition Month®: Week 1 Healthy Living Tips

Each year, the Academy of Nutrition and Dietetics declares March National Nutrition Month®. This year’s theme is “Enjoy the Taste of Eating Right.” To celebrate, we are sharing a health tip for every day of the month. Check out the tips for Week 1 and don’t forget to share them with your friends on Facebook and Twitter.

Check out the FULL version of the
"31 Days of Healthy Living" calendar

MARCH 1ST
Eat Breakfast

There’s no better way to start your morning than with a healthy breakfast. Include lean protein, whole grains, fruits and even vegetables.

MARCH 2ND
Make 1/2 Your Plate Fruits & Veggies

Fruits and veggies add color, flavor and texture plus vitamins, minerals and fiber to your plate. Make 2 cups of fruit and 2 ½ cups of vegetables your daily goal.

MARCH 3RD
Celebrate Meatless Mondays

Get creative in the kitchen tonight and make a tasty vegetarian meal. Try cooking up vegetarian chili or lasagna, be adventurous with a veggie burger or make a spicy tofu stir-fry with fresh or frozen vegetables. Check out this recipe for Vegetarian Tortilla Lasagna.

MARCH 4TH
Watch Portion Sizes

Do you know if you’re eating the proper portion size? Get out the measuring cups and compare your portions to the recommended serving size. Using smaller plates, bowls and glasses can help you keep portions under control.

MARCH 5TH
Use Smart Substitutions

Try substituting lower-calorie, lower-fat ingredients for high-calorie ingredients and you won’t even tell the difference in the finished recipe. Try substituting some of the butter in baked goods with bananas, applesauce or prune puree.

MARCH 6TH
Be Active

Regular physical activity lowers blood pressure and helps your body control stress and weight. You don’t have to hit the gym—take a walk after dinner or play a game of catch or basketball.

MARCH 7TH
Choose Whole Grains

Whole grains are a better choice than white or refined grains because they provide more fiber and help reduce the risks of many chronic diseases. Read food labels to ensure that the first ingredient says whole wheat, brown rice, or whole grain flour.

MARCH 8TH
Choose, Pick, Make Healthy Snacks

Healthy snacks can sustain your energy level between meals. Whenever possible, make your snacks a combination of lean protein and fiber. Try low-fat yogurt with fruit,  whole-grain crackers with low-fat cheese, or a small portion of nuts with an apple or banana.

MARCH 9TH
Pass (On) the Salt

The USDA recommends consuming less than 2,300 milligrams of sodium a day (or about one teaspoon of salt). Instead of reaching for the salt shaker, try alternative seasonings like herbs, spices and garlic. 

“Milk or Med" - New Study Examines Medication Underuse and Food Insecurity

For those living with a chronic illness, proper nutrition can minimize the side effects of medication and treatment, as well as symptoms associated with opportunistic infections. Consistent access to good food plays a powerful role in preventing, treating and surviving serious health conditions. Unfortunately, many people facing these illnesses do not have the resources to afford both food and medicine.

Nearly 70% of Food & Friends clients live
below the poverty level.

A recent Reuters Health article summarizes an American Journal of Medicine study that examined the relationship between cost-related medication underuse and food insecurity. The study found that one in three Americans with chronic disease has difficulty paying for medicine, food or both.

With 70% of our clients living below the poverty line, this study sheds light on the impact of our services not only as they pertain to the health of our clients but on our clients’ financial situations. Check out a sample from the article below.

(Source: http://www.reuters.com/article/2014/01/30/us-chronic-americans-idUSBREA0T16X20140130, Reuters, online January 30, 2014)

Many chronically ill Americans unable to afford food, medicine

BY ALLISON BOND

NEW YORK Thu Jan 30, 2014 10:02am EST

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(Reuters Health) - One in three Americans with a chronic disease such as diabetes, arthritis or high blood pressure has difficulty paying for food, medications or both, according to a new study.

People who had trouble affording food were four times more likely to skip some of their medications due to cost than those who got plenty to eat, researchers found.

"This leads to an obvious tension between 'milk' or 'med,'" said Dr. Niteesh Choudhry, who worked on the study at Brigham and Women's Hospital in Boston. "If you have a fixed income, should you treat or should you eat?"

The findings are based on data collected by the 2011 National Health Interview Survey, a questionnaire that offers a snapshot of the U.S. population as a whole. Nearly 10,000 people age 20 and up filled out the survey and reported having one or more chronic illnesses like cancer, asthma, emphysema or a psychiatric illness.

Among those participants, 23 percent took their medication less often than prescribed because of the cost, 19 percent reported difficulty affording food and 11 percent said they were having trouble paying for both food and medications. In the end, about one in three had trouble affording food, medication or both.

Read more: http://www.reuters.com/article/2014/01/30/us-chronic-americans-idUSBREA0T16X20140130

Adopt Healthy Eating Habits During National Nutrition Month®

When taste is the most influential factor driving what we eat, it’s important to find the balance between the foods we like and those that provide the nutrients we need. March is National Nutrition Month® and we encourage you to “Enjoy the Taste of Eating Right.” This year’s theme reinforces that healthy food can also taste good.

To celebrate the Month, we’ll be posting nutrition tips, sharing delicious recipes and providing important nutrition resources. We want you to join our dietitians in celebrating – check out the ways you can follow along:

1. Try Our 31 Days of Healthy Living Challenge Each week, we’ll post a week of health tips. Can you try them all? Let us know by sharing recipes, tips of your own and stories about the healthy choices you’re making this month. Don’t want to wait? You can check them all out on our 31 Days of Healthy Living calendar.
   
2. Like Us on Facebook Throughout the Month, our Facebook friends will have access to tips, recipes and more! Don’t miss out on anything, follow us at www.facebook.com/foodandfriends.
   
3. Follow Us on Twitter We can’t type a full recipe with 140 characters but we can definitely show you where to find some. Follow us on Twitter (@foodandfriends) and get access to healthy recipes and health tips. Our dietitians will be doing a tweet up toward the end of month – more details to follow!