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!

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.

31 Days of Healthy Living: Week 5

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.

MONDAY, MARCH 25, 2013
Meat Free Monday 
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 soy hot dog, or make a tofu stir-fry with fresh or frozen vegetables.

TUESDAY, MARCH 26, 2013
Catch some Zzzz’s 
Research shows that people who get the least amount of sleep tend to gain weight faster and are more likely to become obese than those sleeping more. Along with reducing the chance of weight gain, sleep will keep you sharp and feeling ready to go throughout the day!

WEDNESDAY, MARCH 27, 2013
Be Heart Healthy 
Follow a heart healthy diet to reduce your risk of heart disease by reducing sodium, balancing your calories with physical activity, and eating fruits, vegetables, whole grains, seafood, and low-fat or fat-free dairy products.

THURSDAY, MARCH 28, 2013
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 are all unrealistic and short-lived.

FRIDAY, MARCH 29, 2013
Shave 100 Calories A Day 
Achieve and maintain a healthy weight by making small changes that can cut calories. Use fat-free creamer in your coffee, trim fat from meat and poultry, try sorbet or frozen fruit instead of ice cream, and dip veggies in salsa instead of chips. Small lifestyle changes can make the biggest difference in the end!

SATURDAY, MARCH 30, 2013
Fill Your Plate With Flavor, Not Salt 
Reduce your sodium intake by flavoring foods with herbs and spices, using lemon or vinegar for sauces, soups and salads.

SUNDAY, MARCH 31, 2013
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!

31 Days of Healthy Living: Week 4

Only two weeks left of our 31 Days of Healthy Living. Enjoy these tips and let us know how you’re doing.

MONDAY, MARCH 18TH

Be a Smart Snacker

Eating snacks can be part of a balanced diet by helping you get all the nutrients you need, controlling hunger, and preventing overeating. Keep healthy snacks like trail mix, yogurt, and fruit on hand so you will not be tempted to snack on unhealthy foods during the day.

TUESDAY, MARCH 19TH

Keep Portions In Mind

Avoid overeating by being aware of portion sizes. Try using smaller dishware, measure out portions instead of eating directly out of packages, and be aware of your hunger level before helping yourself to a second serving. These simple changes will help you save calories and stay on track.

WEDNESDAY, MARCH 20TH

Save Time by Planning

Prepare meals during the weekend for the entire week so that you can eat healthy even when you are short on time. Make casseroles, cut up vegetables in advance, pre-cook rice and pasta, or make a healthy soup. Since all your meals will already be prepared, all you have to do is warm them and enjoy!

THURSDAY, MARCH 21ST

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 instead of sugary fruit drinks, or sipping on flavored seltzer water instead of carbonated beverages.

FRIDAY, MARCH 22ND

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. Closer to your workout, have a small snack like fruit or nuts to get you ready to go!

SATURDAY, MARCH 23RD

All About Satisfaction

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. Remember to eat slowly, keep your hunger level in mind, and don’t feel like you have to clean your plate!

SUNDAY, MARCH 24TH

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!

31 Days of Healthy Living: Week 3

Can you believe it is already the third week of March?

Here’s another week of great tips for National Nutrition Month^®. Are you following along?

MONDAY, MARCH 11TH

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 damage and keep our immune system strong.

TUESDAY, MARCH 12TH

Make March Your Month to Move!

Adults need at least 30 minutes of physical activity 5 days a week. Get movement in at work by taking the stairs, walking during your lunch break, doing chair exercises at your desk, or taking a stroll around the office.

WEDNESDAY, MARCH 13TH
Start Your Day Off Right With Breakfast.

Eating breakfast can help prevent overeating later in the day, gives you brain power, and can help you get many of the nutrients you need on a daily basis. Choose healthy options like oatmeal, low-fat yogurt, high-fiber cereal, fruit, or eggs to get your day started the right way!

THURSDAY, MARCH 14TH
Drink Water to Lose Weight.

Studies show that drinking water before a meal can help you feel fuller and reduce caloric intake by about 75 calories per meal, which over a year can add up to 14 pounds.

FRIDAY, MARCH 15TH
What is this BMI business?

Your Body Mass Index is a formula used to correlate your weight to your height. It’s a tool used to identify the risks with being under or over weight, and can help you understand what your healthy weight should be. BMI calculators can be found online, so find out what yours is today!

SATURDAY, MARCH 16TH

Keep Food Safety in Mind.

Food safety is extremely important. Take precautions to prevent foodborne illness while preparing meals by washing your hands frequently, keeping raw meats separate from other ready-to-eat foods, cooking foods to the correct temperatures, and refrigerating foods promptly.

SUNDAY, MARCH 17TH
Go Green Today!

In honor of St. Patty’s Day, 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.

31 Days of Healthy Living: Week 2

As promised, we’ll be providing you with healthy living tips all month long for National Nutrition Month^®.

Stay connected with us this month on Facebook and Twitter for access to quizzes, videos, games, tips, prizes, recipes and more!

MONDAY, MARCH 4TH
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.

TUESDAY, MARCH 5TH
Reduce Empty Calories.
Set a goal to reduce empty calorie foods, which are foods and beverages that are high in fat and/or sugar and provide few nutrients. Try to make healthier, nutrient dense choices when eating meals and snacks!

WEDNESDAY, MARCH 6TH
Got Milk?
Milk is an excellent source of calcium, which is important for building strong and healthy bones. Adults need 3 servings of dairy a day. Choose low-fat or fat-free options, and incorporate other dairy products to get your recommended daily amount!

THURSDAY, MARCH 7TH
Bake Healthy.
Baked goods can be delicious and good for you if you make healthy substitutions. Try substituting Greek yogurt for oil or butter, use applesauce instead of sugar, switch from white flour to wheat, and use tofu or bananas instead of eggs.

FRIDAY, MARCH 8TH
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 bowel healthy.

SATURDAY, MARCH 9TH
Eat Out the Healthy Way!
Make healthier choices when dining out by looking at restaurant menus in advance, choosing items that are grilled, baked, or steamed, asking questions if you are unsure about what a menu item contains.

SUNDAY, MARCH 10TH
Eat Right On A Budget.
Save money by planning weekly meals ahead of time and taking a shopping list with you to avoid impulse buys. Check for supermarket specials beforehand, buy in season or local produce, and buy in bulk and freeze extras if you can.

Don’t forget to submit a recipe for our 25th Anniversary Recipe Contest. Submit a recipe for a soup, salad or entrée and your recipe may be featured on our menu for clients facing HIV/AIDS, cancer and other life challenging illnesses.

From Our Kitchen to Yours: Whole Wheat Couscous with Sun-Dried Cranberries & Walnuts

Happy National Nutrition Month^®! This month is completely dedicated to nutrition and, thanks to our Registered Dietitians, we’ll be sharing healthy life-style tips through our 31 Days of Healthy Living Challenge.

One tip is to include whole grains in your diet. Grains, especially whole grains, are an essential part of a healthy diet. Grains are also naturally low in fat and have been linked to a lower risk of heart disease, diabetes, certain cancers and other health concerns.

Challenge yourself to include more whole grains in your diet by trying this recipe for Whole Wheat Couscous with Sun-Dried Cranberries & Walnuts. This light salad makes a healthy snack or it can be paired with roasted chicken or salmon for a nourishing entrée.

Serves 6 to 8

Ingredients:

¼ cup olive oil
1 cup finely diced red onion
1 15-ounce can garbanzo beans, drained and rinsed
¾ cup sun-dried cranberries
2 tablespoons fresh lemon juice
3 cups low-sodium chicken broth (or vegetable stock if desired)
2 cups whole wheat couscous
1 cup coarsely chopped walnuts
3 tablespoons fresh chopped parsley
4 tablespoons fresh pomegranate seeds (optional)

Preparation:

Heat oil in a medium-size stock pot over medium-high heat. Add onions and sauté until very tender, about 8 to 10 minutes. Add garbanzo beans and cranberries and stir for 1 minute. Add lemon juice and broth and bring to a boil. Mix in couscous and stir gently for 30 seconds. Cover pot, remove from heat entirely, and let stand for 10 minutes.

Using a fork, fluff up couscous. Mix in walnuts and parsley and season to taste with salt and black pepper. This salad can be served warm or cold.

Garnish with pomegranate seeds, if desired, and drizzle with extra-virgin olive oil.

31 Days of Healthy Living: Week 1

Welcome to our 31 Days of Healthy Living Challenge!

In honor of National Nutrition Month^® we are sharing 31 easy and important tips to ensure you're living a healthy and nutritious life-style.

Continue to check back each Monday for the coming week's tips. Share your experiences, tips and efforts to complete the 31 Days of Healthy Living Challenge on our blog, Facebook and Twitter. See the full calendar.

FRIDAY, MARCH 1ST

Start March off by Journaling

Write down everything you eat and drink to put your intake into perspective and hold yourself accountable! Food journaling has been shown to double a person’s weight loss success!

SATURDAY, MARCH 2ND

Get Your Plate in Shape
Add variety and color to your meals by making half your plate fruits and vegetables, choosing lean proteins, eating half your grains as whole grains, and switching to fat-free or low-fat dairy products.

SUNDAY, MARCH 3RD
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.


Don’t forget to submit a recipe for our 25th Anniversary Recipe Contest. Submit a recipe for a soup, salad or entrée and your recipe may be featured on our menu for clients facing HIV/AIDS, cancer and other life challenging illnesses.