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Food & Nutrition

Photo by Alexandra Andersson on Unsplash.com

Why Eat Healthier

5/31/2023

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Fresh salad bowl with chopped veges and protein.
Photo by Anh Nguyen on Unsplash.com
Eating healthier is important for several reasons.
  • A balanced and nutritious diet can help prevent chronic diseases such as heart disease, diabetes, and certain types of cancers.
  • It can help boost your energy levels and improve your overall mood, leading to increased productivity and a better quality of life.
  • Eating healthy can aid in weight management, reducing the risk of obesity and related health issues.
  • Can also improve your mental health, as studies have shown a link between diet and mood disorders such as depression and anxiety.
Making healthier food choices and adopting a balanced diet can have a positive impact on both your physical and mental wellbeing.
essentials for good health & nutrition
Maintaining a Healthy Weight
30 Minutes or Less Recipes
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Agave Nectar vs. Honey: Which Is Healthier?

5/26/2023

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Small glass of honey on table with two yellow fowers beside it.
Photo by Mareefe on Pexels.com
Jacquelyn Cafasso writes for Healthline Nutrition to help us understand how honey wins out:
But both honey and agave nectar are caloric sweeteners and offer little added nutritional value. Honey is better than agave nectar because it is:
  • higher in antioxidants
  • lower in fructose-content
  • less processed
  • has other health benefits
Agave nectar is marketed for its low glycemic index, but its high fructose content cancels out its potential upsides. If you don’t like the taste of honey, or you’re a strict vegan who doesn’t eat honey, the differences between the two aren’t significant enough to warrant making the change.

Read Cafasso's article, in its entirety, on Healthline's website.
Healthline
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Ever wonder what role vitamin A plays in your health?

5/25/2023

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Vitamin A is a fat-soluble vitamin that plays an important role in a variety of bodily functions. It is necessary for healthy vision, immune function, skin health, and fetal development. Vitamin A can be obtained from both animal sources (such as liver and eggs) and plant sources (such as sweet potato and spinach), and it can also be consumed in supplement form. Deficiency in vitamin A can lead to a variety of health problems, including night blindness, weakened immune system, and skin issues. However, consuming too much vitamin A can also be harmful, so it is important to consume it in moderation.
Woman at an outdoor market hold a basket full of green leefy edibles.
Photo by Alesia Kozik on Pexels.com
Always consult a health professional before introducing dietary supplements into your health routine.
The National Institutes of Health's Office of Dietary Supplements has a bit to say about vitamin A too.  Check out their Vitamin A and Carotenoids Fact Sheet for Consumers.
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Kids and Snacks

5/24/2023

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Kids like snacks and you can get them to love healthy snacks!
Why healthy snacks?
  • Provide energy: Snacks provide a quick source of energy to keep kids going throughout the day. Healthy snacks consisting of fruits, vegetables, and whole grains provide a steady stream of energy to keep kids fueled.
Small child in highchair eating fruit off of a place.
Photo by Vanessa Loring on Pexels.com
  • Aid in growth and development: Snacks that are rich in nutrients like protein, calcium, and iron help with the growth and development of children. For example, yogurt, cheese, and hummus are all healthy snacks that provide protein and calcium.
  • Help maintain a healthy weight: Eating healthy snacks can help maintain a healthy weight in children. Kids who snack on healthy foods are less likely to consume too much sugar and fat, which can lead to obesity.
  • Boost brainpower: Healthy snacks can help keep kids sharp and focused. Foods like nuts, seeds, and avocados contain healthy fats that can improve cognitive function.
  • Promote healthy habits: Encouraging healthy snacking habits in kids can lead to a lifetime of healthy eating habits. Children who snack on healthier foods are more likely to continue making healthy choices as they grow older.
Check out 28 healthy snacks your kids will love by clicking the button below.
Healthy Snacks
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9 Signs That You're Not Eating Enough

12/28/2022

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Regularly under-eating can lead to a number of mental, physical, and emotional health issues. Healthline's Franziska Spritzler gives these nine signs to help you know if you may need to eat more.
Eating enough?
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Ginseng Healthy?

12/27/2022

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Arlene Semeco, MS, RD, seems to think so.  Click the button below to see why she believes ginseng has benefits for your health. She lists SEVEN reasons...
ginseng
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Sucrose - Glucose - Fructose: What’s the Difference?

12/26/2022

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Sucrose, glucose, and fructose are three common types of sugar that are absorbed differently and have slightly different effects on the body. Whether they occur naturally in foods or are added to them also makes a big difference in how they affect your health.
Read on
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Why Are Fried Foods Bad For You?

12/24/2022

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Here's an article we had a hard time opening.  But we did.  And because we all want to be healthy, we know you will want to open and read it too.

This article explains why commercially fried foods are bad for you and provides some healthier alternatives to consider (thankfully).
Why
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Parent Tips - Healthy Snacks

9/23/2022

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At 100 calories or less, snacking is good when you feel hungry between meals. Choosing healthy snacks will help you and your family stay at a healthy weight.
Click the link below to check out what healthy snacks look like.

Healthy Snacks
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Pumpkin 5 Ways

9/22/2022

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Picture
  • Pancakes
  • Pudding
  • Muffins
  • Smoothie
  • Soup
That's something to delve into! 

Click the link below to dive a bit deeper into these five foods and learn how to incorporate pumpkin into them.

Bring on the Pumpkin
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Power your pantry!

9/20/2022

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A properly stocked pantry is the key to preparing better-for-you meals at home. Having the right ingredients on hand lets you put together tasty meals in a hurry. Build your pantry over time by stocking a variety of the below items.

Balance of oils: canola and olive oil
  • Use less expensive olive oil for cooking and more expensive extra-virgin olive oil for salads and finishing a dish. You won’t notice the difference in flavor when cooking with less expensive oil.

Variety of vinegars, citrus juices and fresh citrus
  • Stock white, red, sherry and balsamic vinegars for salads, sauces and cooking.
  • Lemons, limes and oranges have great flavor and acid, so they can be used as vinegar substitutes.
  • Vinegars and citrus’ have unique flavors. Experiment to discover what you and your family like!
  • Try vinegar on raw onions and garlic to cut the strong flavor but still maintain the powerful benefits.

Low-sodium stocks and broths
  • These are useful for a soup, sauce or stir-fry base.
  • Stocks and broths come in beef, chicken and vegetable flavors. Choose the unsalted or low-sodium varieties.
  • Try stock or broth to thin homemade mashed potatoes instead of butter.

Herbs, spices and ethnic items

Herbs and spices add lots of flavor without adding fat. However, they should be used in moderation as they can be high in salt. Try a variety of the below items to add zest to your meals.
  • Basil
  • Cardamom
  • Cinnamon
  • Fish sauce
  • Hoisin sauce
  • Hot sauce
  • Kosher salt
  • Nutmeg
  • Oregano
  • Parsley
  • Pesto
  • Sage
  • Sea salt
  • Soy sauce
  • Sriracha sauce

Assortment of whole grains

Whole grains are an excellent source of nutrients and fiber. Grains differ in their uses and flavors, so experiment to find the ones you and your family like best.
  • 100% whole-grain breads
  • 100% whole-grain oatmeal
  • Variety of whole-grain, low-sugar cereals
  • Brown, white or wild rice
  • Brown or white rice pasta
  • Whole-wheat pasta or couscous
  • Quinoa
  • Cellophane noodles or vermicelli
  • Barley
  • Flaxseed
  • Quick cook, traditional or steel-cut oats
  • Rice paper
  • Wheat berries
  • Wheat farro pearls

Thanks! to yumPOWER for these tips.
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10 Mexican Foods to Try for Better Health

9/17/2022

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Pumpkin, chia seeds, cactus, and chocolate - Who knew?!! 

Read the article by Krista Linares, MPH, RDN, from Healthline.

Try 10
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Avocados Galore! 4 Delicious Avocado Dishes

9/14/2022

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Avocados are in and easy to use in recipes.  Check out these four dishes with several ingredients in common—avocados, chicken, and tortillas. They would make great dinners to spread out over the course of the week.
Click the link below for downloadable recipes and shopping lists
AVOCADOS!!
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Get creative!

9/7/2022

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Some people will eat almost anything. But whether it’s pungent cheese, fried spiders or chicken liver, it can take a few tries to develop a taste for something. Fruits and vegetables are no different. Believe it or not, five servings is about equal to two-and-a-half cups. Less than you’d think, right?
Click the button below to check out some great tips for getting creative in the kitchen!
Cook smart
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Plan, Purchase & Prepare

9/1/2022

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Know the three P's: Plan, Purchase and Prepare
Practice these P’s to make tasty, good-for-you meals that are pocketbook friendly.
Plan:
  • Plan meals and snacks for the week around a set budget.
  • Find quick and easy recipes in the MyKitchen section of yumpower.com.
  • Include meals that will "stretch" expensive food items (stews, casseroles, stir-fried dishes).
  • Make a grocery list.
  • Check for sales and coupons in the local paper or online and consider discount stores.
Purchase:
  • Buy groceries when you’re not hungry and not too rushed on time.
  • Stick to your list and avoid aisles that don’t contain items on your list.
  • Buy store brands if cheaper.
  • Find and compare unit prices listed on shelves to get the best price.
  • Purchase some items in bulk or as family packs which usually cost less.
  • Choose fresh, in-season fruits and vegetables and canned vegetables with less salt.
  • Pre-cut fruits and vegetables, individual cups of yogurt and instant rice and hot cereal are convenient but usually cost more than those that require a bit more prep time.
  • Good low-cost items available all year include: Protein — beans (garbanzo, black, cannellini); vegetables — carrots, greens, potatoes; and fruit — apples, bananas
Prepare:
  • Some meal items can be prepared in advance; pre-cook on days when you have time.
  • Double or triple up on recipes and freeze meal-sized containers of soups and casseroles or divide into individual portions.
  • Try a few meatless meals by substituting with beans and peas or try "no-cook" meals like salads.
  • Incorporate leftovers into another meal.
  • Be creative with fruits and vegetables and use them in different ways during the week.
YUMPOWER RECIPES
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Free, Self-paced, Online Nutrition Education

8/31/2022

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EatFresh.org's mini nutrition education online course teaches you how to (1) Eat for Health, (2) Save Money on Groceries, and (3) Cook Easy, Tasty Meals.  What have you got to lose?
Start Here
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6 Tips for Eating Healthy on a Budget

8/31/2022

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Eating healthy when money is tight can be challenging, especially if you are living with a costly condition like diabetes. These tips can help.

A diet that includes plenty of vegetables, fruits, and lean proteins is important for good health, especially if you have diabetes. Healthy eating is key to maintaining blood sugar levels in your target range. But the cost of nutritious foods can quickly add up.

Eating on a budget doesn’t mean you have to sacrifice nutrition. With a little know-how and planning, you can enjoy nutritious foods without breaking the bank. And if you need help, a diabetes care and education specialist can work with you to develop a plan that fits your lifestyle, beliefs, and culture.
SIX TIPS
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    Food & Nutrition

    What we eat ultimately provides fuel for life.  Here we strive to share information that you may find helpful or beneficial on your journey to living a more healthy life.

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