Woman with coffee mug in front of people exercising

Choose Protein

Your Cheat Sheet to this Important Food Group

In the protein food group, there are a wide variety of choices such as meats, poultry, legumes, eggs, processed soy products, nuts and seeds. Protein plays a key role in the body by helping build and maintain strong muscles, cartilage, skin and blood. There are also key nutrients that can be found in these different food products. Some of these nutrients include: 

  • B vitamins which help release energy, play an important part in the nervous system, form red blood cells and build the tissues throughout the body. 
  • Iron which carries oxygen in the blood.
  • Magnesium which builds bones and helps releases energy from the muscles. 
  • Zinc which is key in the immune system. 

While there are many choices to choose from, some are higher in saturated fats which can lead to detrimental health risks. To avoid those health risks, try to eat leaner proteins. Lean proteins are defined as containing less than 10 grams of fat and 4.5 grams or less of saturated fats. Here are some examples of lean proteins:

  • White fish
  • Haddock, cod, flounder, halibut, tilapia 
  • Chicken, skinless white meat  
  • The breasts, breast tenderloins and wings 
  • Lean beef 
  • Loins, rounds, flank steaks, brisket flat half
  • 95% lean ground beef 
  • Pork loins 
  • Tenderloin,  pork chops, sirloin roasts, pork top loin 
  • Plain Greek yogurt 
  • Beans, peas and lentils 
  • Low-fat milk
  • Low-fat cottage cheese 
  • Lite tofu 
  • Shrimp
  • Egg whites

Another way to make your proteins healthier is by the way you cook them. Here are some helpful tips on preparing your protein in a healthier way:

  • Trim the fat before cooking 
  • Use marinades to tenderize and flavor leaner meats 
  • Drain / skim the fat 
  • Reduce portion sizes
  • Use low-fat cooking methods (grilling, broiling, roasting, sautéing, baking) 

Nuts and seeds are another great source of protein that can reduce the risk of heart disease. However, it is important to know that nuts and seeds are higher in calories so eating smaller portions are a must.

Woman with coffee mug in front of people exercising

Is the Mediterranean Diet Healthy?

Rebecca Mueller, RD for Clearly Brand

According to a U.S. News and World Report study, the Mediterranean Diet has stood the test of time for being a universally beneficial eating plan for long-term health. The Mediterranean Diet focuses on consuming food high in omega-3 fatty acids like olive oil, nuts, hearty grains, fish, legumes, vegetables, and fresh fruit. All of these foods offer cardiovascular benefits while also helping balance blood sugar, decreasing the risk of Type 2 diabetes. One of the core principals of a Mediterranean Diet is physical activity and a positive sense of community. Some doctors are even known to recommend this eating plan for patients with anxiety and depression. Enjoying increased amounts of vegetables and fresh fruit can help improve your mood and promote digestive health.

One of the biggest differences between a standard American diet and the Mediterranean Diet is the amount of red meat and vegetables that is encouraged. A base protein for the Mediterranean diet is fish and legumes served with a variety of seasonal veggies. While some red meat is consumed it’s not typically an everyday option. The additional omega-3s and nutrients from daily vegetables and fish help those on the Mediterranean diet have a reduced cancer risk. If you desire to improve your eating plan it might be wise to adopt a few principals from the Mediterranean Diet.

A Mediterranean Meal Plan For A Day

Breakfast: 2 egg omelet with 1 cup of sautéed vegetables.

Lunch: Avocado toast on whole grain bread topped with tomatoes. 1 cup of berries.

Snack: 1/4 cup olives and 2 Tablespoons raw almonds.

Dinner: 6 oz of salmon served over mixed greens with feta and tomatoes.

Woman with coffee mug in front of people exercising

Health Benefits of Garlic

garlic

Sponsored by Clearly by Best Choice.

For many years, garlic has been used in Mediterranean, Italian, and Chinese cooking because of its fragrant aroma and delicious flavor. Garlic not only delivers a savory taste but it has long been used for its medicinal properties. Studies show that garlic can help reduce LDL cholesterol levels which can reduce the risk of heart disease. It’s also notable that garlic contains a high concentration of antioxidants and nutrients that can assist in boosting your immune system while also helping ward off brain conditions like dementia.

The best way to reap the most beneficial nutritional properties from garlic is by chopping or crushing the garlic clove after removing it from the garlic bulb.  A mechanical garlic press can make this process simple and easy. Crushed garlic is very delicious cooked into a stir fry, mixed in a salad dressing or used as a marinade. It’s also easy to roast a whole bulb of garlic. Then you can have a hearty stock of fragrant caramelized garlic ready to use in a variety of recipes. Roasted garlic helps jazz up roasted veggies, mashed potatoes, a green salad or scrambled eggs. If you love garlic consider adding more of this healthy and delicious food to your meal plan.

Here is a recipe for Easy Roasted Garlic:

  • 2 garlic bulbs
  • Clearly Organic Olive oil
  • Salt and pepper

Preheat oven to 400 degrees. Cut the head off of each garlic bulb to expose most of the garlic cloves. Drizzle with olive oil and sprinkle with salt and pepper. Place bulbs cut side down on a piece of foil. Secure foil around garlic bulbs. Then roast in a preheated oven for 35 to 40 minutes. Garlic skins will turn golden brown and the cloves will become tender.

Woman with coffee mug in front of people exercising

How to Foster Emotional Balance Through Family Meals

Eating together feeds the emotional well-being of all family members, especially children and adolescents. Family meals have been shown to help us:

  • Get along better with others
  • Demonstrate fewer depressive symptoms
  • Feel fewer emotional difficulties
  • Improve grades in school
  • Make students more motivated at school

Choose wellness by eating together with your family and / or friends more often.

Woman with coffee mug in front of people exercising

Keep Your Kids Safe This Winter

Influenza Vaccine Q&A

There are a lot of questions surrounding influenza and the flu vaccine. The Immunization Action Coalition answers your burning questions to help your family have a healthy flu season. 

Is influenza more serious for kids?
Infants and young children are at risk for getting seriously ill from influenza. That’s why health experts recommend that all children 6 months and older and all adults get vaccinated against influenza each fall or winter.

What is influenza?
Influenza, or “flu,” is an infection of the nose, throat, and lungs. It can easily spread from person to person.

Including the vaccine, how else can I protect my child?
• Every year, get an influenza vaccination yourself.
• Urge your child’s close contacts to get vaccinated, too. This is extremely important if your child is younger than 5 or if he or she has a chronic health problem such as asthma or diabetes. Because children younger than 6 months can’t be vaccinated, they rely on those around them to get vaccinated.
• Wash your hands often and cover your coughs and sneezes. It’s best to use a tissue and quickly throw it away. If you don’t have a tissue, you should cough or sneeze into your upper sleeve, not your hands. This will prevent the spread of germs.
• Tell your children to – Stay away from people who are sick, – Wash their hands often, – Keep their hands away from their face, and – Cover coughs and sneezes to protect others.

What are signs of influenza?
Influenza comes on suddenly. Most people with influenza feel very tired and have a high fever, headache, cough, sore throat, runny or stuffy nose, and sore muscles. The cough can last two or more weeks. Some people, especially children, may also have stomach problems and diarrhea.

How is influenza spread?
People who have influenza usually cough, sneeze, and have a runny nose. The droplets in a cough, sneeze, or runny nose contain the influenza virus. Other people can get influenza by breathing in the virus or by getting it in their nose or mouth. It is also spread by touching a surface that an infected person has touched, such as doorknobs, tabletops, or keyboards.

How long can a sick person spread influenza to others?
People can spread influenza from one day before getting sick to up to five or more days after getting sick.

What should I use to clean hands?
Wash your children’s hands with soap and water. Wash them for as long as it takes to sing the “Happy Birthday” song twice. If soap and water are not handy and hands are not visibly soiled, use wipes or gels with alcohol in them. Gels should be rubbed into hands until the hands are dry.

What can I do if my child gets sick?
Make sure your child gets plenty of rest and drinks lots of fluids. Talk with your child’s doctor before giving your child over-the-counter medicine. If you suspect that your child may have influenza, never give him or her aspirin or medicine that has aspirin in it. It could cause serious problems.

What warning signs should I be on the look-out for during my child’s illness?
If your child has any of the following emergency warning signs, seek urgent medical attention by taking them to an emergency room or calling 9-1-1:
• Fast breathing or trouble breathing
• Bluish skin color
• Not waking up or not interacting
• Being so irritable that the child does not want to be held
• Not drinking enough fluids
• Not urinating or not producing tears when crying
• Severe or persistent vomiting
• Influenza-like symptoms improve but then return with fever and worse cough

Can my child go to school/ day care with influenza?
No. If your child has influenza, he or she should stay home to rest. This helps avoid spreading it to other children.

When can my child go back to school or day care after having influenza?
Children with influenza should be isolated in the home, away from other people. They should also stay home until they are symptom-free for 24 hours (that is, until they have no fever without the use of fever-control medicines and they feel well for 24 hours.) Remind your child to protect others by covering his or her mouth when coughing or sneezing. You may want to send your child to school with tissues or wipes with gels that have alcohol in them if the school allows gels.

Influenza vaccine may save your child’s life.
Most people with influenza are sick for about a week, and then they feel better. But, some people, especially young children, pregnant women, older people, and people with chronic health problems can get very sick. Some even die. A yearly vaccination against influenza is the best way to protect your child from this serious disease. It is recommended for everyone 6 months and older.

Woman with coffee mug in front of people exercising

From the Pharmacist:

Food & Medicine Interactions

Did you know the foods you eat can affect the medications you are taking? For example, if you’re taking blood thinners, you should avoid foods that are heavy in Vitamin K such as Brussels sprouts or broccoli. Why? Even though these veggies are considered healthy foods, they can make certain blood thinning medications less effective. Talk to your pharmacist about any foods that could interact negatively with the meds you are taking. Click HERE for a quick reference guide to common food & drug interactions.