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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
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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
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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
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Tips Archives
These tips are not intended to diagnose,
treat, cure, or prevent any disease. No claim or opinion on
these pages is intended to be, nor should be construed to be, medical advice. Please consult with
your personal physician before starting any diet or exercise program.
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