May 14, 2012 to May 18, 2012

 By Ilene Yalen, RD

Monday, May 14, 2012

Are yogurt covered nuts and raisins healthy? Most yogurt coatings are loaded with sugar, hydrogenated oils and heat treated yogurt powder. You’re better off eating them plain or with a dark chocolate coating for an occasional treat.   

Tuesday, May 15, 2012

Only one in ten people get enough fiber. Try adding 1 serving of cereal with at least 5 grams of fiber, 1 cup of raspberries for 8 grams, 2 slices of Double Fiber bread for 10 grams, a pear for 5 grams, and a medium sized artichoke or 3/4 cup of beans for 10 grams and you’ll meet the recommendations of 38 grams per day for men, and 25 grams per day for women.

Wednesday, May 16, 2012

Looking for high fiber cereals low in sugar? General Mills Fiber One cereals, Uncle Sam’s cereal, Kellogg's All Bran Buds, Post Shredded Wheat cereals, Kashi cereals, Trader Joe’s Bran Flakes, and Quaker oat squares.  

Thursday, May 17, 2012

Be aware of foods with the claim “May reduce the risk of heart disease” especially if it’s seen on cereal boxes. Any food that’s low in saturated fat and cholesterol and not high in sodium can make that health claim. Look for cereals that contain whole grains, at least 5 grams of fiber and less than 8 grams of sugar per serving instead.

Friday, May 18, 2012

Looking for a tasty, quick, guilt-free snack? Try mixing any of the following; baby carrots, grape tomatoes sugar snap peas, radish slices, organic cucumbers, mini sweet peppers, and chunked jicama and load up on health promoting nutrients!

 May 7, 2012 to May 11, 2012

  By Ilene Yalen, RD

Monday, May 7, 2012

Do you cook with spices?  Make sure to store them away from heat, moisture and light. 

It’s best to keep them in cool, dark cupboards, in an airtight container, and away from the stove for up to a year.

Tuesday, May 8, 2012

Use spices when barbequing.  They help prevent the formation of harmful chemicals produced when meat is grilled.

Wednesday, May 9, 2012

Watch the sugar, fat and additives in your energy bars. They could be nutritionally equivalent to a chocolate candy bar.

Thursday, May 10, 2012

Don’t substitute bran muffins for bran cereal. Bran muffins are full of sugar and refined flours and usually contain less fiber. 

Friday, May 11, 2012

Don’t forget your fruits and vegetables every day!  Only 6% of Americans are consuming the recommended 2 ½ cups of vegetables

and 2 cups of fruit per day per the Center of Disease Control and Prevention.

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March 12, 2012 to March 16, 2012

 By, Ilene Yalen, Registered Dietician

Monday, March 12, 2012

Looking for some ways to cut costs while eating healthy? Buy beans and grains in bulk at health food stores. For instance, oatmeal is $0.79/lb at Sunflower which is roughly $0.11/ serving! Visit Market on the Move (MOM) and purchase 60lbs of produce for $10, and check out the University of Arizona Meat and Science Lab for the option of grass fed beef at discount prices. 

Tuesday, March 13, 2012

Althoughgrapefruits are healthy, beware of taking them if you’re on Statin drugs, Felodipine, Buspirone, Zoloft, and Allegra (and others) as grapefruit has compounds that decrease the breakdown of these medications and increase their effect.

Wednesday, March 14, 2012

Looking for some healthy snacks? Try fruit with a good quality, low sugar, yogurt or low fat cottage cheese, whole grain crackers with a small slice of cheese or lox, whole grain pita with humus, high fiber cereal with low fat milk, or new Belvita biscuits located in the breakfast isle.   

Thursday, March 15, 2012

Although fresh vegetables are preferred, frozen vegetables can be just as nutritious as they are processed at their peak time.  No matter your preference, aim to consume at least 2 cups of brightly colored vegetables per day. 

Friday, March 16, 2012

It is estimated that 1/3 of all children are overweight or obese.  Be active with your children everyday (they should get 60 minutes of activity per day), eat together as a family and don’t prepare separate meals for them.

March 19, 2012 - March 23, 2012

  By Ilene Yalen, Registered Dietitian 

Monday, March 19, 2012

Looking for a tortilla that’s low in calorie and high in fiber? Try Senior Cactus tortillas made with prickly pear cactus and flaxseed. They contain 19 calories each (compared to 60 calories in corn tortillas) and can be eaten soft or baked for a crunch. They are available at New Life Health Center.

Tuesday, March 20, 2012

A new study found that consuming 1 serving of red meat per day increases your death risk by 13%. Replace it with fish, beans, soy or nuts to reduce your risk!

Wednesday, March 21, 2012

Looking to buy organic produce at a reasonable price? You can order a “farm box” from Sunizona Family Farms.  They will drop your produce box off at one of several sites. Check them out at Sunizona Family Farms.com

Thursday, March 22, 2012

Summer’s around the corner. Skip the fad diets and pick a few weight loss tips to help keep the weight off long term:  break the sugar addiction, eat smaller portions, eat slowly and wait 10 minutes before going back for seconds, preplan healthy snacks, eat between meals and stay hydrated!

Friday, March 23, 2012

Adequate sleep is vital for a healthy body, mind, and metabolism. By going to bed 15 minutes earlier each night, you’ll get 7 1/2 more hours per month.