July 2010 "Tips"

Weight Loss Tip:

Quick Meals during the Work Week

You can easily prepare quick and healthy summer meals even when it’s hot outside and all you want to do is put your feet up when you get home from work.

Over the weekend, boil a box of bowtie or other “shaped” pasta. Then, make one or two cups of brown or whole-grain rice. Finally, cut up some of your favorite vegetables into bite-sized pieces and give them a quick five-minute boil. Store the pasta, rice and vegetables separately in the refrigerator.

When you get home from work, you will have everything you need to make several delicious options:

  • For a pasta salad, mix together the pasta and vegetables. Add a small amount of low-fat salad dressing. Sprinkle with parmesan cheese, add your favorite variety of bean for protein and you’re ready to eat.
  • For a stir fry, mix the rice and vegetables in a pan with a tablespoon of healthy oil (olive or canola). Add a few teaspoons of soy sauce, some red kidney beans and some peanuts for an Asian-inspired meal.
  • Use the pasta, rice or vegetables as a side dish with a piece of grilled chicken or fish.

Spend some time on the weekend to make your meals quick, satisfying and a fun way to unwind after a long work day.

Produced by ADA’s Public Relations Team
www.eatright.org

Nutrition News: 

Celebrate Blueberries: An American Fruit

July is National Blueberry Month. And for good reason. The blueberry harvest reaches its peak this month across United States, where much of the world’s blueberries are grown.

In addition to being a favorite in the flavor department, blueberries are also a great nutritional treat. On a per serving basis, they pack high levels of antioxidants; they are a good source of fiber; and one cup’s worth will provide you with a fourth of the daily requirement for vitamin C.

The best part, blueberries are a wash-and-eat treat. And if you are up for getting creative in the kitchen, there are many fun recipes to be found. Try using blueberries:

  • As low-fat bread or muffin recipe
  • As the star of a breakfast smoothie
  • Paired with fresh mint leaves as the topping on ice cream
  • Tossed with spinach for a summer salad
  • Added to pancake batter

Since blueberries are in season now, consider freezing extras to use later. To keep the skins from toughening, freeze them unwashed in a single layer in freezer bags. Wash them when you are ready to eat.

Produced by ADA’s Public Relations Team
www.eatright.org

Fitness Fun:

Fitness and the Older Adult

Today marks the 17th annual Senior Health and Fitness Day, a good time for older adults to reinforce the importance of physical activity every day.

Regardless of your overall health, most people can participate in some form of enjoyable physical activity. Here are just a few ways to get the exercise your body needs:

  • Walk around the block or around the mall. Invite a friend for companionship and motivation. Mall walking is safe, especially in bad weather.
  • Do some gardening without electric tools.
  • Go swimming or try aqua exercises. These are great activities, especially if you’re not steady on your feet.
  • If you golf, get a caddy or pull-cart and walk the course.
  • Go dancing. Even a moderate two-step is good exercise and a great social activity.
  • Take a class in Tai Chi, a series of slow, controlled movements.
  • Keep your arms strong by lifting “weights” like canned foods, bean bags or even one- to five-pound hand or ankle weights.
  • Include stretching activities that increase the range of motion in your ankles, knees, hips, neck and back.

If you haven’t been physically active, talk to your doctor before getting started. Together, plan activities and a sensible approach that’s safe, effective and right for you.

For more information, visit the Healthy Aging section.

Produced by ADA’s Public Relations Team
www.eatright.org