January 30, 2012 to February 3, 2012

By Ilene Yalen, Registered Dietitian

Monday, January 30, 2012

Looking to improve your nutrition intake?  Start by making one healthy recipe at a time. Choose a recipe- preferably one with beans, soy, fish or added vegetables, and plan to make it two or three times before it’s perfected to your liking. Then, before you know it, you’ll have a family favorite! 

Tuesday, January 31, 2012

Is coconut oil beneficial? Although it contains some saturated fats and should be used in moderation, it is high in Medium Chain Fatty Acids, which are burned to produce energy and heat more quickly in the body than other fats. It also has many benefits as a topical agent aiding in the healing of dry and cracked skin.   

Wednesday, February 1, 2012

Want your children to live a healthy lifestyle? Do what you want them to do and watch them follow your lead. Your actions on what you eat and how active you are speak much louder than your words.  

Thursday, February 2, 2012

Don’t forget to add citrus with your meals or snacks! Oranges and grapefruit are packed with natural ingredients that reduce nose and throat inflammation and slow mucus production. They are also full of antioxidants that help improve circulation, as well as potassium which helps to reduce blood pressure.

Friday, February 3, 2012

Beware! Many manufactures and some restaurants are still marketing foods with artificial trans fat despite heart risks. Make sure you read ingredients and ask those preparing your food if it contains hydrogenated oils, or vegetable shortenings to help avoid increasing your heart disease risk.

January 16, 2012 to January 20, 2012

By Ilene Yalen, Registered Dietician

Monday, January 16, 2012

On this MLK day, reflect on our hero’s and stand up for what you believe. Don’t let anyone or anything hold you back from reaching your goals.
 
Tuesday, January 17, 2012

Trying to change a habit? Experts say this takes 28 days. So, if you’ve recently increased your exercise or improved your eating habits, continue your healthy regimen for at least a month before you consider it habit.  
 
Wednesday, January 18, 2012

Looking for a hearty and healthy snack? Although they’re high in calories, almonds are one of the best sources of vitamin E and they provide healthy fats for lowering cholesterol. Try adding up to 20 to your trail mix, or buy them sliced and put them in hot or cold cereals and salads.
 
Thursday, January 19, 2012

If you’re lactose intolerant, which should you choose; almond or soy milk?  Both are good for you, but soy milk has protein, plant compounds, and beneficial fats from soybeans. Almond milk is mostly water, and with its low calorie content, probably only contains about 5 or 6 almonds. Either way, make sure your beverage has less than 10gm of sugar per serving.
 
Friday, January 20, 2012

Looking for healthy menu items to choose when eating out? Try shrimp fajitas, fish tacos, chicken cacciatore, salmon with grilled or roasted vegetables, a turkey burger with a side salad or broth soup, lean sirloin steak and baked potato with vegetables, or pasta primavera.  Most restaurants will cater to specific requests for dressing on the side or to substitute French fries for salad, soup, fruit or cottage cheese, so don’t hesitate to ask!