Do your own nutrition assessment
If you like what you find below, be sure to sign up for our free wellness quote that will be emailed to you daily and start making healthy behavior changes today! _________________________________________________________________ A sound nutrition and exercise plan is among the most important factors in reducing stress levels. _________________________________________________________________ Sodium has high affinity for water and can hold 50 times its weight in water within the body's tissues. Potassium, on the other hand, helps to normalize the body's degree of water retention. To increase your potassium intake, concentrate on eating fresh fruits, vegetables, and legumes. _________________________________________________________________ Plan your diet on a weekly basis, laying out a general well-balanced menu. Planning will help you avoid the trap of impulsive food buying. _________________________________________________________________ While some sodium is important for maintaining proper fluid balance between the water in and around your cells, as well as in your blood, toomuch sodium may contribute to kidney and circulatory problems. _________________________________________________________________ To reduce refined sugar intake, watch for the words sucrose, glucose, dextrose, fructose, corn syrup sweeteners, maltose and lactose on food labels. _________________________________________________________________ For midday snacks, think of apples, oranges and pears rather than cheese and nuts. A one inch cube of cheese can have 100 calories and can be 70% fat, while an apple has about 20 calories, almost no fat and is rich in fiber. _________________________________________________________________ Instead of using butter, margarine, or mayonnaise, dress-up veggies and salads with plain low-fat yogurt and herbs. _________________________________________________________________ Drink plenty of water. To jazz up a plain glass of water, add a twist of lemon or lime or even a splash of fruit juice. _________________________________________________________________ Most fruits and vegetables are 80% water, so they can contribute3 to 4 cups towards your daily fluid intake goals. _________________________________________________________________ Avoid caffeinated beverages such as tea, coffee and soft drinks as well as alcohol-they can actually rob your body of water. _________________________________________________________________ If you would like to reduce your calorie intake each day by about 120, replace that donut during your coffee break with a one-ounce bag of pretzels. You could lose 8 pounds in a single year with just this one strategy. _________________________________________________________________ Monounsaturated fats are healthy fats. Olive and hemp oil and avocados are forms of monounsaturated fats. _________________________________________________________________ A great way to ensure you receive your daily vegetable requirements is to fill your plate 1/2 full with fresh raw vegetables or a salad and eat it before the rest of your meal. _________________________________________________________________ Did you know that Alfalfa sprouts contain every essential amino acid? They are also a great source of vitamins, minerals, trace elements, carotenes, chlorophyll, folic acid, and phytoestrogens. Alfalfa sprouts make a great addition to salad, sandwiches, and wraps, or you can just enjoy them by themselves. _________________________________________________________________ To receive the maximum benefit from fresh fruit it must be eaten alone. Enjoy fresh fruit as an appetizer 30 minutes before a meal or as dessert at least two 1/2 hours after a meal. _________________________________________________________________ For quality fresh fruits and vegetables select locally grown produce, as they are higher in nutritional content and taste better. To learn more about finding local and organic produce near you, go to: www.localharvest.org _________________________________________________________________ Cold-pressed extra-virgin olive oil is a healthy alternative for butter on potatoes, grains, vegetables, and bread. _________________________________________________________________ A good way to enjoy the food you eat and to avoid overeating is to pay attention to the present moment. Be conscious of what you are eating and how you are feeling as you are doing it. Choose to eat food that you enjoy and that will provide nourishment for your body. _________________________________________________________________ Research shows that eating a wide variety of fruits and vegetables protects you against cancer, heart disease, and the effects of aging. Experiment with a variety of brightly colored fruits and vegetables. Think of the rainbow when putting together a salad or vegetable tray. _________________________________________________________________ One clove of garlic daily can decrease LDL cholesterol (bad cholesterol) and lower your risk of heart diseaseand stroke by 38% _________________________________________________________________ Watermelon is a natural diuretic. It has more lycopene than tomatoes. Lycopene has been shown to aid in protecting against certain cancers.Watermelon has also been helpful in alleviatingdepression. _________________________________________________________________ Buying organic produce will help you avoid ingesting pesticides. Thin-skinned fruits and vegetables have higher levels of pesticides in them. If possible, buy organic peaches, apples, strawberries, pears, bell peppers, celery and grapes to reduce pesticide ingestion. _________________________________________________________________ Studies show eating vegetables will keep the brain young. Specifically green leafy vegetables, like collard greens, kale, romaine lettuce and spinach are effective mental medicine. _________________________________________________________________ It is best to buy fresh fruit and vegetables in season for your region. Extended transportation time andsynthetic ripening processes greatly interfere with the nutritional quality of produce that is imported. _________________________________________________________________ A healthy diet is like jogging. Practice a few times and it will come naturally. _________________________________________________________________ Green smoothies make a great nutritious snack or meal for everyone. A simple summer smoothie is place 1-2 cups fresh water, 6 pitted peaches, a frozen banana and 2 handfuls of spinach in a blender. Blend until smooth and enjoy a delicious smoothie. _________________________________________________________________ Fiber is essential to aid the digestive system in elimination of toxins and waste. There are 2 kinds of fiber, insoluble and soluble. Both are essentialfor proper elimination. Soluble fiber is in fruit, beans, peas and oats. Insoluble fiber is in greens, nuts, seeds, beans and skins of grains. Gradually increase your fiber intake to avoid intestinal distress _________________________________________________________________ “The whiter the bread, the wider the spread, the sooner I’m dead! Have some color in the bread!” _________________________________________________________________ Salad dressing can significantly increase the calories and fat content of salad. For a tasty no fat dressing;blend 1 Cup Fresh Tomatoes (in chunks), 1 Cup mango (flesh only), 1/4 cup water and 2-3 Tbsp. balsamic vinegar. Enjoy! _________________________________________________________________ Experiment with freshly chopped herbs to add flavor to food without butter or oil. _________________________________________________________________ Grilling is an excellent way to prepare almost any meat or vegetable. It is a fast, easy and tasty way to create a low fat meal. _________________________________________________________________ Wash your fruits and vegetables right before eating them. If you wash them and then store them in the refrigerator, the moisture can lead to bacteria and mold growth.
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