Weight Control Size matters. Compared to years past, people are eating larger portions. The super-sizing of foods is one reason people’s waistlines and body weights are super-sizing , too. 20 years ago: 1.5 ounce muffin 210 calories Today: 4 ounce muffin 500 Calories Get the facts One portion of a food or beverage is often […]
Nutrition Supersized fast-foods and large sit-down or buffet lunches feed your hunger, but supersize your waistline, too. Make your own lunch with healthier foods. * Choose fruits and veggies of different colors. * Eat salads with dark, leafy greens; veggies and fruits; chick peas, kidney, and other beans. Choose low-calorie salad dressing. * When cooking
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Nutrition The American Cancer Society estimates that one-third of cancer deaths that occur in the U.S. each year are due to dietary factors, inactivity, and being overweight. It’s hard to say exactly how much changing your diet reduces the risk of cancer, but it’s fair to say that the following steps can help. Eat less
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Healthy Travel Physical limitations or medical problems don’t have to keep you homebound. * If you have an artificial joint or pacemaker, carry a card from your physician saying so, and present the card before going through the airport metal detector. * If meals are offered on your flight and you have special dietary needs,
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Nutrition * Eat green, orange, yellow, red, purple and other colors of fruits and vegetables. Have 5 to 9 servings every day. * Choose other plant-based foods, such as whole-grain breads and cereals, beans, peas, and nuts. * Buy organic foods. Choose fresh produce in season and locally grown foods to save money and energy
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Nutrition 8 servings, about 1/4 cup each Ingredients: 2 cups (1 pound) 1% low-fat cottage cheese 2 Tbsp. lemon juice 1/4 cup skim milk Directions: Place all ingredients in a blender. Blend, adjusting the amount of milk to produce the desired consistency. Per Serving: Calories – 50 Total fat – 1 gram Sodium – 65
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Fitness Aerobic Dancing / Step Aerobics (low to high-impact) Body Benefits Excellent for cardiovascular health and overall body toning. Training Key Find an instructor who works in a style and tempo you feel comfortable with. Caution High-impact aerobics can strain the knees, hips and ankles. Step aerobics is lower-impact but should be avoided by anyone
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Nutrition Three Ways to Modify Ingredients 1. Use less of ingredients that contain fat, saturated fat, sodium, and sugar. 2. Substitute ingredients. 3. Add new ingredients. All of the ingredients in a recipe add to the end product. You will need to look at each recipe to see where you can make changes. Only certain
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Weight Control Eating when you are distracted can pack on pounds. To lose weight, you need to make a conscious effort to watch what you eat. No more of that “it doesn’t count because it’s not on my plate” logic. Calories from mindless munching in front of the TV, at your desk, or in the
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Nutrition The following can help you plan a diet that provides adequate amounts of the essential vitamins indicated. Diet, however, cannot always satisfy the need for all vitamins. Pregnancy, menstruation, illness, crash dieting, food allergies, use of medication, or other circumstances may call for vitamin supplements. Check with your doctor about taking vitamin supplements. Follow
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