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  March is National Nutrition Month
  • Nutrition for Men: A Game Plan for Weight Loss
  • How Nutrition-Savvy Are You?
  • Can Diet Play a Role in Cancer Prevention?
  • Dr. Oz Video: Weight Loss
  • Source4Women: Aging Gracefully: Adapting to Changing Nutritional Needs
  • We Dare You!
  • Monthly Health Tip
  • Monthly Recipe
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Nutrition for Men: A Game Plan for Weight Loss

 

Most men put more thought into how they fuel their car than how they fuel their body. It’s no wonder that obesity is on the rise, and the number of obese individuals in the U.S. has doubled over the past 25 years.

 

Sedentary habits and overeating have contributed to this epidemic. But the question remains: how to motivate individuals in a dieting world filled with so many options. For starters, forget the word "diet." Begin to manage your food intake – just like you manage your finances, your relationships and your job. Next, think about your health and quality of life. While wearing your prom outfit again may be out of reach, dropping a few pounds and exercising more may improve your fitness, strength and energy. Just check with your doctor before you increase your activity level.

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How Nutrition-Savvy Are You?
Take Our Nutrition Quiz

 

How much do you know about whole grains, fiber and healthy fat? Test your nutrition knowledge here.

 

Are you savvy about nutrition? How much do you know about whole grains, fiber and healthy fat? Answer these questions to test your nutrition knowledge.


1) Avocado is a good source of:
a. Saturated fat

b. Fiber

c. Calcium

d. Vitamin A


b. Avocados are a surprisingly good source of fiber. One half of an avocado has 7 grams of fiber and is about 160 calories. Avocados are also a good source of heart-healthy monounsaturated fat, the same type of fat found in olive oil.


2) Which of the following is not a whole grain?
a. Barley

b. Oatmeal

c. Wheat bread

d. Brown rice


c. Oatmeal, barley and brown rice are all excellent sources of whole grains. Wheat bread, unless the label specifically says "100% whole wheat," is typically made of regular processed white (wheat) flour. And sometimes it's made with added coloring to make it darker. This type of bread typically is not a good source of fiber and other nutrients found in whole grains.


3) Which of the following has the most fiber per cup?
a. Brown rice

b. Broccoli

c. Lentils

d. Blackberries


c. Lentils contain a whopping 16 grams of fiber in one cup (cooked). Blackberries come in second, with a very respectable 7 1/2 grams of fiber, followed by brown rice and broccoli (both have 4 grams per cup).


4) An ounce of cheese is about the size of:
a. A deck of cards

b. A DVD case

c. Three dice


c. One ounce of cheese is about the same size as three dice put together or a typical pre-sliced piece. Full-fat cheese (most cheddar, gouda and Monterrey, for instance) has about 100 calories and 9 grams of fat per serving. Low-fat cheese (like part-skim mozzarella or reduced-fat cheddar) has anywhere from 50 to 70 calories and 3 to 7 grams of fat per serving (per ounce), depending on the brand and percentage of milk fat.


5) Which one has the most sugar per 12 fluid ounces?
a. Bottled sweetened ice tea

b. Chocolate milk

c. Soda (non-diet)

d. Orange juice


c. Regular soda just squeaks by as the leader in this group, with 40 grams (10 tsp!) of sugar. Most sodas come in 12-ounce cans, so this is a standard serving size. Bottled sweetened ice teas have about 38 grams of sugar in 12 ounces, but typically come in 16-ounce bottles. So when you drink a whole bottle, you get 52 grams (13 tsp) of sugar. Chocolate milk and OJ both have about 36 grams (9 tsp) of sugar per 12 ounces, but they also deliver other nutrients, such as vitamin C and calcium. Note: there are 4 grams of carbohydrate in every one teaspoon of sugar.


6) It's 4 p.m. and hunger strikes. Which is the best snack option?


a. A bowl of vegetable and bean soup

b. A serving of whole-grain crackers and low-fat cheese

c. Half a turkey sandwich on whole-wheat bread

d. One-quarter cup of hummus and medley of raw veggies

e. All of the above


e. You guessed it: all of the options above would make great afternoon snacks, all for around 250 calories or less. Remember, the word "snack" does not have to conjure up images of potato chips or candy bars. Fueling your body mid-afternoon with a healthy "mini-meal" can stave off trips to the vending machine, keep your blood sugars at an even keel and prevent overeating at dinner.


7) When trying to lose weight, try to eat as little fat as possible. True or False?


False. Including some healthy fat in your meal plan is a safe and healthy way to lose weight, as long as your overall calorie intake is in check. In fact, up to 25 percent to 30 percent of your calories can come from fat, even on a weight loss plan. Fat can help keep blood sugar levels even, prevent cravings, contribute to feeling full or satisfied, and add flavor. Just be sure to choose healthy sources of fat, such as avocado, nuts and seeds, olive and canola oils and fatty fish like salmon and sardines.


8) Getting 15 grams of fiber a day is enough to reap benefits. True or False?


False. Experts advise that most people get about 30 grams of fiber a day. The formula is: consume 14 grams of fiber for every 1,000 calories consumed. Increase your fiber intake in proportion if you eat more than 2,000 calories. Also, be sure to increase fiber slowly and drink plenty of water to avoid gas.

 

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Can Diet Play a Role in
Cancer Prevention?

 

In addition to exercise and quitting smoking, the best way to cut your risk of cancer is to eat well and watch your weight. Based on the latest cancer prevention guidelines, here are some eating tips:

 

  • Increase servings of fruits, vegetables, beans and whole grains. Research consistently shows that a diet high in antioxidant-rich plant foods may offer protection from several types of cancer.
  • Choose whole foods over supplements. A whole foods diet (with limited amounts of processed foods) is also helpful for weight control. Obesity is a known cancer risk.
  • Get enough calcium and vitamin D. Several studies have suggested that foods high in calcium and vitamin D may help cut the risk for some types of cancer. But a high calcium intake, mainly through supplements, has been linked with higher risk for prostate cancer. So, try to get your recommended levels of calcium mainly from food sources. A balanced diet, supplements and limited sun exposure are usually the best methods of getting vitamin D.
  • Limit red and processed meats. A diet that is high in red meats and processed meats (cured, smoked and salted) may raise our risk of certain types of cancer. Experts say that this may be due to the nitrites that are in luncheon meats. Also methods of cooking meats at very high temperatures (frying, broiling or grilling) may create cancer-causing compounds that can increase risk.
  • Keep fat intake to less than 30 percent of total calories. Research has not been able to show that overall fat intake affects cancer risk. However, diets high in fat tend to be high in calories which can contribute to obesity, which is linked to several types of cancer. Also, certain types of fats, such as saturated or processed polyunsaturated fats, may raise cancer risk.
  • Limit your alcohol intake. Excess alcohol raises the risk of several types of cancer. Men should have no more than two drinks and women no more than one drink a day.

 

So on your next trip to the market, linger in the produce section. Eating well to decrease cancer risk goes hand in hand with other disease prevention strategies, too. Good nutrition can go a long way toward lowering your risk for heart disease, diabetes and some other chronic diseases as well.

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Better Health with Dr. Oz: Weight Loss


Get a jump start on weight loss with these simple tweaks. View this video for more information!

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Source4Women Online Seminar
Aging Gracefully: Adapting to changing nutritional needs


Kathleen Zelman, MPH, RD

March 11, 2014, 12:30 p.m. ET, 11:30 a.m. CT

 

Nutritional needs change every decade of life, and by 2050 30% of adults will be over the age of 65. The secret to good health and aging gracefully may be more within your control than you think. Healthy aging may help keep you young, looking fabulous, ward off chronic diseases and promote wellness. And it’s never too late! Defy the ravages of aging, learn how good nutrition and a healthy lifestyle may impact aging, minimize normal changes and may be your best defense against aging.


To register for an upcoming Source4Women seminar, visit www.source4women.com and click on "Online Seminars & Events." All seminars are recorded and archived for viewing after the live seminar date.

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March Dare:
Share Your Favorite Healthy Snack


Share a photo of your favorite healthy snack for a chance to win a Ninja® Blender!

 

To register for We Dare You, click here:
www.wedareyoutoshare.com

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Health Tip: Include the right fats in your diet.

 

Eat healthy fats from nuts and seeds, avocados, fatty fish (salmon, sardines), and olive and canola oils. These are good sources of vitamin E, heart-healthy omega-3, and monounsaturated fat.

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March Healthy Recipe: Beef, Mushroom and Green Bean Stir-Fry

Ingredients:
6 ounces thin rice noodles
2 tablespoons canola oil
8 ounces shiitake mushrooms, stems discarded, caps sliced, 3/4-inch thick
8 ounces green beans, halved crosswise
1 1/2-inch piece fresh ginger, cut into matchsticks
1/4 cup low-sodium soy sauce
2 tablespoons honey
1 tablespoon cornstarch
Black pepper
1 pound sirloin steak, sliced 1/2-inch thick             


Directions:

Place the noodles in a large bowl. Cover with boiling water and let sit for 15 minutes; drain and return to the bowl.


Meanwhile, heat 1 tablespoon oil in a large skillet over medium-high heat. Add the mushrooms and cook, tossing, for 2 minutes. Add the green beans and cook, tossing, until the beans are just tender, 2 to 3 minutes. Add the ginger and toss to combine. Transfer the vegetables to the bowl with the noodles (reserve the skillet) and toss to combine.

 

In a small bowl, whisk together the soy sauce, honey and 1 tablespoon water. In a medium bowl, combine the cornstarch and 1/4 teaspoon pepper. Add the beef and toss to coat.

 

Add the remaining tablespoon of oil to the skillet and heat over medium-high heat. Add the beef and cook until browned, about 2 minutes. Add the soy sauce mixture and cook just until slightly thickened, about 1 minute. Serve with the noodles and vegetables.


Yield: 4 servings

Nutrition Facts:
Calories: 444
Fat: 12g
Saturated Fat: 2g
Cholesterol: 70mg
Sodium: 616mg
Carbohydrates: 56g
Dietary Fiber: 3g
Protein: 27g

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