September 2011: To Your Health

New season……new newsletter format!  That’s right, as your read through this month’s newsletter you will notice that our newsletter has been revamped.  It will STILL keep you up to date with the key nutrition themes of the month, will STILL be packed with nutrition facts and tips and STILL include a delicious recipe, all in a new easy to read format.  AND, it gets even better!  You will now receive our newsletter bi-monthly!  New season, new style, and even MORE nutrition information for our readers!

Speaking of a new season…did this summer fly by or is it just me? Even though the warm days of summer are quickly fading, the crisp days of the fall season have much to offer.  For instance, for many sports fans the much anticipated football season is now in full swing, many delicious fruits and vegetables are in season, and Whole Grains Month has arrived.  Fall is the perfect time to get outside and practice those football drills you see on T.V. or take advantage of the delicious apple season and go apple picking.  And since September is Whole Grain Month, make a commitment to try a new Whole Grain each week for added fiber and other important nutrients.  Lastly, be sure to check out our featured recipe, a delicious Black Bean Skillet Chili.

I hope you enjoy the new style of our newsletter! And of course the new season ahead.

Sincerely,

Fiber, also known as roughage, is the indigestible component of carbohydrates that your body uses to eliminate waste.   There are two different forms of fiber, soluble and insoluble fiber.  Soluble fiber has been found to help regulate blood sugar levels, reduce risk for heart disease, decrease LDL cholesterol levels, and help reduce risk of colorectal cancer.  Insoluble fiber holds onto water and helps with the digestion and elimination of food, ultimately helping to keep one regular and prevent constipation.

Sources of soluble fiber include:

• Beans and legumes
•  Oats, rye, and barely
• Fruits such as prunes, plums, figs, oranges, apples, and pears
• Vegetables such as broccoli, Brussels sprouts,  potatoes, and sweet potatoes
• Psyllium seed husk

Sources of insoluble fiber include:

• Whole wheat
• 100% bran
• Popcorn
• Sunflower seeds
• Fruits such as apples, bananas, berries, cantaloupe, dates, figs, and kiwis
• Vegetables such as asparagus, broccoli, brussel sprouts, green beans, peas, and spinach
• Flax seed

It is recommended that adults consume 20 – 35 grams of fiber each day.  However, the average American’s daily fiber intake is only ranging from 12 -18 grams a day.  Instead of reaching for the newest packaged fiber food, try increasing your intake by adding some real food solutions to your day.

Here are some simple tips:

• Get things moving in the morning with a high fiber breakfast!  Oatmeal or 100% bran with fresh berries and low fat milk is a great way to start the day.
• Set a goal to add a fruit or vegetable serving with every meal and snack.
• Switch from your regular white products such as white bread, pasta, and rice to whole wheat bread and pasta and brown rice.
• Increase your intake of beans and legumes. Not only are beans and legumes an excellent source of fiber and protein, but they are also very economical.  Try replacing one or two meals a week withbeans.
• “Rough” up your cooking style.  Add some roughage by incorporating raw oats, bran flakes or ground flaxseeds to some of your favorite meals.

One final tip is to increase your fiber intake gradually and be sure to drink plenty of water.  Following these two simple principles can help tame tummy woes that sometimes comes with eating too much fiber too fast.

Football season can be so much fun!  This is such an enjoyable time of year but many people struggle with balancing a good time without ending up as their team’s newest Linebacker.  No matter where you watch the games the issue that everyone is faced with is game foods and drinks.

Here are some easy tips to help you stay healthy through football season:

Tailgating Tips:

1. Maintain your gym routine.  You may need to wake up earlier or add in extra intensity, but the extra calorie burn will help keep you fit all season long!
2. Eat a small snack or mini meal prior to the game. This little tip can really help increase your willpower and help keep your hands out of the chip basket.
3. Limit alcohol intake.  If you do drink, find a way to monitor your calorie consumption.  You can easily substitute a regular beer (about 150 calories) for a Beckís Light (64 calories).  This can save 86 calories per beverage, which can really add up over the course of the game.
4. Bring your own food. Whether you are watching the game in the stadium or at someoneís house, tempting food is almost guaranteed to be around.  Instead of giving in, bring your own food to help keep you in line.   A vegetable or fruit tray is the perfect appetizer.  Try serving with some homemade hummus or low-fat dip to add some variety.   Watching the game in the stadium?  Keep some nuts and fresh fruit in your bag to keep you from ordering from the pizza stand.

An apple a day keeps the doctor away is a popular saying, and for good reason!   Apples are high in the soluble fiber, pectin, which helps decrease blood cholesterol levels.  Apples are also packed with a variety of antioxidants including the flavonoid, quercentin.  Quercentin has been found to help prevent the oxidation of LDL cholesterol.   Not only are apples beneficial for heart health, but they can also improve overall dental hygiene.  Biting and chewing apples increase saliva production which can help decrease the amount of bacteria in the mouth and, in turn, result in less tooth decay.  Easy, portable, inexpensive, and high in fiber – apples are the perfect fast food!

Recipe of the Month:  Black Bean Skillet Chili

Practice Happenings:

Quote of the Month: