Newsletters – Emailed Once Per Month

How to Avoid Holiday Weight Gain

December 18, 2016

HOW TO AVOID HOLIDAY WEIGHT GAIN START THE DAY OFF WITH EXERCISE Exercising in the morning can help ensure healthier behaviors during the day. If you exercise in the morning, you will not only tend to move more the rest of the day, but you also are more likely to avoid tempting food compared with […]

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Eating Well for Adults Over 50

November 18, 2016

EATING WELL FOR ADULTS OVER 50 HOW DOES DIET AFFECT US AS WE AGE? A good diet keeps muscles, bones, organs, and other body parts strong as we age. Eating vitamin-rich foods reduces the risks of heart disease, stroke, high blood pressure, diabetes, bone loss, cancer and anemia. Also, healthy eating means eating lower calorie, […]

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The Latest Food Trends

October 24, 2016

THE LATEST FOOD TRENDS PULSES Pulses are the edible dried seeds of legume plants, such as dried beans, chickpeas, lentils, cow peas, pigeon peas, Bambara beans and Fava beans. Pules are a great source of low fat protein, provide fiber, and are rich in iron, potassium and folate. Pulse flours can be used as an […]

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Alcohol

September 22, 2016

ALCOHOL WHAT IS A DRINK? 12 ounce beer, 5 ounce glass of wine, or 1.5 ounce jigger or shot of hard liquor (vodka, gin, rum, or tequila). HOW MUCH TO DRINK? The American Heart Association defines MODERATE DRINKING as 2 drinks per day for men, 1 drink per day for women. In moderation, drinking can […]

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What Is Fiber

August 19, 2016

WHAT IS FIBER Fiber is the part of a plant or grain that the body does not digest or absorb which allows it to pass through and out of the body in stool. Fiber is part of the carbohydrate (starch) food group. An easy way to tell the difference between starchy foods that contain fiber […]

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Mindful and Intuitive Eating

July 14, 2016

MINDFUL AND INTUITIVE EATING Sometimes we find ourselves eating for various reasons other than that we are truly hungry. We might eat when stressed, happy, sad, or bored. Over time, we can lose touch with our true feelings of hunger and fullness. Eating when we are not hungry can lead to weight gain. Getting back […]

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Menopause and Weight Gain

June 10, 2016

MENOPAUSE AND WEIGHT GAIN In menopause, and even before, hormone levels fall, specifically estrogen. This may make some women prone to weight gain, which often occurs around the abdominal area. Besides just being uncomfortable, the fat that builds under the abdominal wall is correlated with an increased risk of heart disease, high blood pressure and […]

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Weight Gain During Midlife

May 20, 2016

WEIGHT GAIN DURING MIDLIFE We often gain weight in our 40’s and 50’s due to metabolic and hormonal changes, and/or lack of physical exercise, and/or overeating, and/or stress. METABOLISM Our metabolism slows down about 10% each decade after our teen years. So unless you make up for this metabolic decline by eating less or exercising […]

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Energy & Nutrition

April 22, 2016

ENERGY & NUTRITION Low energy and fatigue can effect daily activities, motivation and overall health. Here are 7 tips to optimize your energy levels through nutrition: 1. Are you skipping meals or going long periods of time without eating? Eat a balanced meal or snack every 3-4 hours: A balanced meal combines protein, starch, vegetables, […]

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Nutritional Needs

March 20, 2016

ARE YOU MEETING YOUR NUTRITIONAL NEEDS? –Try to fill half your plate with non-starchy vegetables (green leafy vegetables, broccoli, carrots, mushrooms). –Limit starches to about 1 cup for grains and starchy vegetables (corn, potatoes, peas, plantains, butternut squash). –Try to make half of your grains whole grains (whole wheat pasta, wild rice, brown rice, quinoa, […]

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