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Living a healthy lifestyle is central to maintaining wellness throughout your lifetime. In fact, healthy habits not only help you to feel good and manage illness today, they can also help prevent future disease. There are many behaviors that influence your health - what you eat, how you sleep, if you smoke, how active you are, how you manage stress - to name just a few. You can improve your quality of life by making simple, positive changes to your daily routine.
Where to start?
We've collected useful facts and tips to inform, motivate and support steps towards a healthier lifestyle. Remember, small changes are powerful. Start today!
We thought you would want to know the nutrition benefits (and goodness) the Thanksgiving table brings to you besides sharing a delicious family meal.
…contain several phytonutrients which have been linked to antioxidant, anti-inflammatory and anti-cancer properties.
…may help prevent the attachment of bacteria to the stomach lining; lowering the risk of developing some stomach ulcers.
…are excellent sources of Vitamin A, which is important for maintaining proper eye and bone health.
…have many antioxidant and anti-inflammatory properties.
…are an excellent source of fiber, which aids in bowel functioning and colon health.
…contain fiber-related components that bind to bile acids in the digestive tract, helping to excrete them; which in turns help lower your cholesterol levels.
…contain phytonutrients that impart anti-cancer properties.
…are an excellent source of potassium, a mineral that helps lower blood pressure and reduce the risk of stroke.
…are also a rich source of riboflavin, niacin, and selenium.
…provides several nutrients, including zinc, iron, thiamine and riboflavin.
Have a happy and healthy Thanksgiving!
It is holiday season and for many of us who are lucky to enjoy special treat and foods, there will be plenty of leftovers around. It is important to keep in mind a few food safety tips. There are 2 main rules to follow. There are 2 main rules to follow:
• The 2-hour rule: Discard any perishable food that has been left out for more than 2 hours at room temperature. Perishables include meat, poultry, fish and egg cooked dishes. Rather than letting food sit on a serving table, put only small amounts out while storing the rest in the refrigerator; replenish the table as needed.
• The 4 T’s rule:
- Thaw: Place unopened turkey, breast side up, in refrigerator. Allow at least 24 hours of thawing for every 4 pounds of turkey.
- Temperature: Make sure your bird is fully cooked; a meat thermometer makes this task easier.
- Two hour storage: Store leftovers in separate containers within two hours of cooking.
- Three days to eat: Your leftovers will last a maximum of 3 days in the refrigerator.
- Turkey time saver: Consider cooking your turkey a day ahead. Follow these tips for safety and taste:
1. Once the turkey is roasted, let it stand for 20 minutes after removing it from the oven.
2. Slice turkey breasts; legs and wings may be kept whole.
3. Store in a shallow container. Refrigerate any broth for making gravy in a shallow container as well.
4. Refrigerate loosely covered if still warm. Once food has cooled completely, cover tightly.
5. To reheat your turkey:
• In the oven: Set temperature to 325˚F. To keep the turkey moist, add a little broth or water and cover it. Reheat until it reaches an internal temperature of 165˚F.
• In the microwave: Heat turkey to an internal temperature of 165˚F. Rotate it for even heating.
Happy Holiday Season!
Do you have Diabetes? Do you want to know how you can prevent it?
November is National Diabetes Month and the good news is preventing type 2 Diabetes is proven, possible, and powerful. Taking small steps, such as eating less and moving more to lose weight, can help you prevent or delay type 2 Diabetes and related health problems. If you have diabetes, it is important to control your weight. Your nutrition care should be personalized based on blood glucose (sugar) level, your risk factors for heart disease and high blood pressure and your exercise habits and food preferences. You will need both a healthy eating pattern combined with regular physical activity.
Whether you have Diabetes or if you just want to eat healthy to decrease your risk of having Diabetes, follow these healthy tips:
• Make ½ your plate vegetables. Starchy vegetables like potatoes, sweet potatoes, corn, and yucca are considered part of the starch group.
• Make ¼ your plate –your starch or carbohydrates- whole grains.
• Make ¼ your plate lean protein foods. Fish, beans, nuts and egg whites are great choices!
• Eat meals and snacks at the same time each day. Regularly scheduled, well-balanced meals and snacks are important to maintain normal blood sugar levels.
• Limit or avoid foods high in sugar. Table sugar, honey, jelly, jams, syrups, molasses, and foods and beverages containing large amounts of sweeteners such as sucrose, maltose, dextrose, fructose, or corn syrup.
• Choose foods that are high in fiber. People who eat a high fiber diet can improve their blood sugar and cholesterol levels.
• Watch your portions. Excess calories result in excess body fat and excess weight. In people with type 2 Diabetes, excess body fat means less sensitivity to insulin.
• Drink water instead of juice and regular soda.
• Eat a low fat diet and choose heart healthy fats (canola, olive, sunflower oils); limit saturated fats (mostly in meats, butter and full fat dairy) and trans fats (bakery goods and processed foods).
• Practice ways to lower your stress. Stress can raise your blood sugar. Try deep breathing, gardening, taking a walk, meditating, working on your hobby, or listening to your favorite music.
• Exercise most days of the week. Regular exercise helps keep blood sugar levels stable, reduces the risk of developing chronic diseases, and improves well-being.
It’s not easy to make and stick to lifelong changes in what you eat and how often you are active. Get your friends and family involved by asking them to support your changes. You can also join a diabetes prevention program to meet other people who are making similar changes.
Fall is a perfect time to visit a farmers’ market! The weather is perfect for walking around and the trees turn into a beautiful array of colors. Fall produce is plentiful; you will find a big variety of:
- Apples and pears: Good sources of fiber, potassium, vitamin C and calcium. All this goodness is packed into a small apple or pear with about 80 calories only.
- Pumpkins and winter squash: Both are excellent sources of vitamin A. Vitamin C is present in good amounts, but is lost during cooking. Select pumpkins that are firm and heavy for their size. You can store them in a cool dark place for up to 2 months!
- Potatoes and turnips: These root vegetables are good sources of Potassium. Try a potato salad with the skin on for some added fiber! Vitamin C is lost during cooking.
Enjoy these benefits of shopping in farmers markets!
- Can save money. When fruits and vegetables are grown locally, they travel a short distance and that helps keep the cost low. Also, many markets accept SNAP benefits (Food Stamps) and you can use your EBT card to pay for fresh fruits and vegetables.
- You can’t get any fresher. Fruits and vegetables come straight from the farm. They are picked and loaded on a truck to be driven to a farmers’ market. Fresher, seasonal fruits and vegetables mean more nutrition and flavor on your plate.
- You help the local economy and neighborhood. When you shop at a farmers’ market more of your money goes directly to the farmer than if you shop at a grocery store.
- Help you eat a variety of foods. Farmers’ markets are the perfect place to venture into trying something new. They often have varieties of produce that you don’t see in a regular grocery store, so you’re sure to find some new favorites. Farmers are happy to talk about their products and answer your questions. And if you have a picky eater, make sure to include him or her on the trip to the market!
Some markets close in late fall, but others stay open year-round. To find locations and hours of farmers’ markets throughout New York City, go to this link.
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