E-Newsletter
Spring is Here! (May 1, 2009)
Now that Spring has finally arrived, we're excited to kick off our quarterly newsletter.Nutrition Tips
What's the deal with fiber?
Fiber (25-30g per day) is a very important part of a healthy diet. Great sources of fiber can be found in fruits, vegetables, beans, and whole grains. Fruit is most beneficial when eaten whole instead of drinking fruit juice (which is high in calories, provides limited nutrition and almost none of the original fruit's fiber). Besides keeping you "regular", fiber makes you feel fuller and more satisfied. Make sure to drink plenty of water to move fiber through your system.
Why is it important to choose "whole" over "processed" breads and pastas?
Whole grains are better for you than "white" or "refined" flours because they have almost twice the nutritional value as well as fiber. Sometimes food manufacturers try to put the nutrition back into the foods by "enriching" the flour, but enriched flours result in mostly empty calories and insufficient amounts of fiber and nutrients.
How can I make my salads healthier?
Start by using nutrient-rich leafy greens, like baby spinach and arugula, and less iceberg lettuce. Try to add color with ingredients like red peppers, carrots, radishes, and tomatoes. You can add sweetness with blueberries, raspberries, dried cranberries, or other dried fruits. Healthy nuts like walnuts or almonds can add omega 3 fatty acids and protein. Use simple dressings with minimal pure ingredients (read the labels) or make your own with olive oil, vinegar (balsamic, red wine, etc) and seasonings. Try being creative by adding pureed parsley, goat cheese, or crushed garlic.
Why are beans so great?
Beans are convenient, inexpensive, high in protein, and low in fat and cholesterol. Pinto beans, black beans, garbanzo beans, and lentils can all be used instead of meat or added to a dish to give it extra fiber and protein. For example, you can make chili with turkey (instead of beef) and canned (rinsed) beans along with canned tomatoes and seasonings.
What should I drink?
First and foremost, you should drink lots of water- it is the healthiest choice by far. Try to avoid all sodas and fruit drinks as they are full of calories and have health risks due to the high content of sugar and chemicals.
What is wrong with dairy products?
Cow's milk products contain a protein called casein that humans don't process well (all of us are "lactose intolerant" to some degree). This protein causes generalized inflammation in our systems, irritating our skin, GI tract, and decreasing our energy levels. Instead of cow's milk, try rice or almond beverages called "Rice Dream" and "Almond Breeze" (found in the cereal or juice aisle of most grocery stores). You can also use goat or sheep dairy products instead of cow's milk. For a balanced discussion of the arguments against milk, read this RealAge.com article: .
Featured Recipe
Beet Salad and Chicken Soup - Beets are great for your liver and have fiber, too!Upcoming IFHA Events
- Saturday 5/16/09 (8am-noon) - "Free Depression Screenings" at IFHA
- Tuesday 5/19/09 (6:30-8:30pm) - "Gal's Night Out", a free night of fun at IFHA
- Monday 6/1/09 (6pm) - "Five Pillars of Good Health: how to tell if you're as healthy as you think you are", a free presentation at Curves Gym in Countryside, IL
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