HLB_vfinal

16 3 7

Got fruit? Got veggies? Got grains?

Do you want a healthier lifestyle?

And have the will to make the

change?

Sure you do.

We’ve GOT/HOPE!

Lorem & Ipsum [Insert Date \ Issue]

2 15

What Are the Consequences of Not Eating Healthy?

Nutritional Deficiencies Many Americans are overfed but undernourished. This means that they eat plenty of food, but the food is often convenience and packaged foods that have been stripped of their nutrients. While this may help keep you full in the short term, it doesn’t provide the nutrients your body needs to stay healthy. Most vitamins and minerals are found in whole foods, such as fruits, vegetables and lean meats. Neglecting to include these foods in your diet can lead to nutritional deficiencies.

Obesity Obesity puts stress on every part of your body and increases your risk of developing major health problems, including heart disease, Type 2 diabetes, high blood pressure, stroke, liver disease, infertility and sleep apnea. Type 2 Diabetes Obesity is one cause of Type 2 diabetes, but another is unstable blood sugar levels. When you consume a lot of refined grains and sugar-‐rich foods, your blood sugar levels spike and drop repeatedly. Over time, these dramatic changes in your blood sugar levels can advance to Type 2 diabetes. Heart Disease Unhealthy foods are often high in sodium, fat, cholesterol and sugar. Eating these unhealthy foods on a regular basis can increase your blood pressure as well as your cholesterol levels. Over time, high blood pressure and high cholesterol levels can put a great deal of stress on your heart, increasing your risk for heart attack, stroke and heart disease.

And remember…

… the best physical activity is the one that is enjoyable enough to do regularly.


14 3

Exercise: an important addition to a healthy lifestyle

Everyday exercises

Exercise can help:


4 13

Although the elderly require fewer calories, they may need more protein and other nutrients than younger adults, depending on their age, weight and health status

Older adults should eat at last 3½

cups of fruits and vegetables

every day. 1½ cup should be fruit,

and 2 cups vegetables.

Instead of Try French Fries Sweet potato fries

Sweet potato fries are just as tasty (if not more so!), but they offer way more nutrients, and are even healthier if you bake them.

Canned soup Make your own and add veggies Canned soups are often filled with

sodium and that can lead to many health issues including high blood pressure, renal failure, and gastric cancer. Making your own soup (and freezing for quick dinners) will allow you to add more veggies, reduce salt, and still enjoy a quick meal.

Soda Coconut water or homemade lemonade

Soda is filled with calories that provide no nutrients. Instead try coconut water. It's filled with nutrients! Or lemonade. Lemonade has the goodness of Vitamin C through lemon and the freshness of water.

Breakfast Cereals or Frozen Waffles

Egg -‐ scrambled or boiled, or oatmeal

Eggs are a versatile breakfast and are packed with long-‐lasting protein. Add berries for a sweet touch to a generous bowl of oatmeal to provide long-‐lasting energy.

VEGGIES & FRUIT: SUBSITUTE


12 5

Dark leafy greens (Turnip greens, collard greens, kale) Got greens? If so, you're in luck: many dark, leafy greens boast a generous helping of calcium, and a host of other health-‐promoting nutrients. And what's more, they also happen to taste pretty darn good. So steam 'em, stew 'em, roast 'em; the only way you can mess up is by not eating 'em. The nutrient breakdown:

• Calcium, Vitamin A, Vitamin C, Fiber, Phytonutrients How to prepare:

• Simply steam for 3-‐4 minutes, and then sauté with a little bit of olive oil, garlic, and a touch of lemon or vinegar

• Stew them like you would your garden variety collard greens

Bell peppers Did you know that the average American adult consumes over 16 pounds of peppers a year? Not a bad plan, considering the many roles that peppers play in protecting your body from damage that can lead to heart problems, arthritis, and cancer. Plus, peppers play well with many other health-‐promoting veggies, making dinner preparation fun, easy, and delicious.

The nutrient breakdown: • Vitamin A, Vitamin C, Phytonutrients

How to prepare: • The simple sauté -‐ cook over medium heat with tomatoes

and onions, and season with salt, pepper, and lemon. Serve as a side dish with chicken or fish.

• Slice and eat raw as a healthy afternoon snack

Instead of Try Bottled Drinks Tea Tea has very few calories and has numerous

health benefits. Tealeaves contain chemicals that prevent blood clotting and slow down the process of aging.

Cheese Mustard Mustard is better used as a sauce or to flavor

salad dressings or sandwiches. It is very low in calories and is rich in nutrients such as selenium, magnesium, & omega 3-‐fatty acid.

Biscuits Fresh Fruit Fresh fruits have a low calorie count. They

also have the goodness of fibers, antioxidants that prevent aging, vitamins B, C and E and minerals like calcium, magnesium and many more.

Hot Dogs (Beef) Turkey Hot Dogs For the odd day where a hot dog is a must,

switching to a turkey dog will decrease sodium and fat while still being tasty.

Potato Chips Popcorn with no butter or kale chips Potato Chips are always a terrible option

because they are a sodium-‐heavy snack. For the same texture and taste, try popcorn with no butter or make kale chips.

Mac ’n Cheese Whole wheat pasta with fresh vegetables Make your own pasta meal using whole-‐

wheat pasta, fresh vegetables, and a sprinkle of cheese.

A few items you might find in your Got Hope basket...

GET MORE WHOLE GRAINS,


6 11 String beans Plain and simple, these really are a great food to incorporate into your meals a few times a week. While string beans do not contain as many major nutrients as some of the other super foods on this list, they make up for it by providing a few others that are more difficult to obtain from your diet. The nutrient breakdown:

• Silicon, fiber, phytonutrients How to prepare:

• Steam for 5 minutes, and season with a bit of butter, salt, and pepper

• Place in boiling water for 1 minute and chill with ice water immediately afterward -‐ use as an addition to cold salads, or season with soy sauce, garlic, and cider vinegar for a stand-‐alone side dish

• Cut into bite-‐size pieces and serve with other sliced veggies (carrots, green peppers, broccoli) and a vegetable dip

Onions While they might make you cry at first, these veggies are sure to leave you smiling once you consider their array of heath benefits. Onions contain layers upon layers of chemicals that are shown to reduce the risk of inflammation, heart disease, and several types of cancer. And the best part is that you can incorporate onions into almost any dish you cook. The nutrient breakdown:

• Sulfur, Phytonutrients How to prepare:

• Slice thinly and sauté with a bit of butter, salt, and pepper -‐ these make a delicious addition to sandwiches and burgers, and can be combined with other healthy foods on this list (like baked sweet potatoes and sautéed greens) to make a side dish

• Chop into small cubes and add to stir fry, spaghetti sauce, chili or tacos

Baked Kale Chips

Preheat the oven to 400 degrees F. In a large bowl, toss separated broccoli florets with the extra virgin olive oil, sea salt, pepper and garlic. Spread the broccoli out in an even layer on a baking sheet. Bake in the preheated oven until florets are tender enough to pierce the stems with a fork, 15 to 20 minutes. Remove and transfer to a serving platter. Squeeze lemon juice liberally over the broccoli before serving for a refreshing, tangy finish.

Roasted Garlic Lemon Broccoli

Preheat oven to 450°. Peel sweet potatoes; cut each potato lengthwise into 8 wedges. In a large bowl, combine sweet potatoes and remaining ingredients; toss well to coat. Arrange potatoes in a single layer on a baking sheet. Bake potatoes at 450° for 30 minutes or until soft and lightly browned, turning wedges after the first 15 minutes. Serve immediately.

Oven-‐Roasted Sweet-‐Potato Wedges

3 small sweet potatoes (about 2 pounds) 1 1/2 tablespoons olive oil 1/2 teaspoon dry mustard 2 teaspoons minced fresh rosemary 1/2 teaspoon salt

2 heads broccoli 2 teaspoons olive oil 1 teaspoon sea salt 1/2 teaspoon ground black pepper 1 clove garlic, minced 1/2 teaspoon lemon juice

Preheat an oven to 350 degrees F. Hold a leaf by the thickest part of the stem with one hand while you gently pull it up and pinch it with your index finger and thumb of your other hand. Tear into bite size pieces. Wash and thoroughly dry kale. Spread out on cookie sheets. Drizzle kale with olive oil and sprinkle with seasoning salt. Bake until the edges brown but are not burnt, 10 to 15 minutes.

1 head kale, washed and thoroughly dried 2 tablespoons olive oil Seasoned salt, for sprinkling


10 7

Sweet potatoes Originating from Central America, the sweet potato has made its way onto the Thanksgiving dinner table and into our hearts. But why just enjoy health benefits of the sweet potato once per year? Prepared in a variety of different ways, this potato packs a one-‐two (three, four...) punch of vitamins and minerals. Just be sure to leave off the marshmallow fluff if you're shooting for a truly healthy addition to your meal. The nutrient breakdown:

• Vitamin A, Phytonutrients, Manganese, Potassium, Copper • Added benefits -‐ some studies show that consumption of sweet

potatoes can help regulate blood sugar in individuals with type II diabetes

How to prepare: • Enjoy simple mashed sweet potatoes -‐ poke holes in the skin of the

potato and microwave on high for 10 minutes; scoop flesh out of the potato and mix with a bit of butter, brown sugar, and a touch of salt

• Craft a breakfast burrito, with baked sweet potato, refried beans, scrambled eggs, and a bit of hot sauce

Broccoli I see trees of green, and they're all over my plate. Why, you ask? Because broccoli serves up a hefty helping of essential nutrients to keep you strong and healthy throughout the year. Think vitamin K, vitamin C, and antioxidants for starters. Plus, broccoli does a great job of soaking up sauces and spices, making a tasty addition to an array of dishes.

The nutrient breakdown: • Phytonutrients, B-‐vitamins, Fiber, Vitamin K, Vitamin C

How to prepare: • Steam for 5 minutes, and drizzle with olive oil, salt, and pepper and a

touch of lemon juice, or vinaigrette -‐ serve as a side dish • Sauté in a stir fry with onions, garlic, green peppers, and chicken

"Southern-‐style" Collard Greens

1 tablespoon olive oil 1 tablespoon butter 1/2 large onion, chopped 1 teaspoon red pepper flakes 1 clove garlic, finely chopped 1 pound collard greens, chopped 3 cups vegetable stock 2 tomatoes, seeded and chopped Salt and ground black pepper In a large pot over medium heat, heat oil and butter. Sauté the onions until slightly softened, about 2 minutes, then add the red pepper flakes and garlic, cook another minute. Add collard greens and cook another minute. Add the vegetable stock, cover and bring to a simmer. Cook until greens are tender, about 40 minutes. Add tomatoes and season with salt and freshly ground black pepper.


8 9

Nutrient Benefit

Vitamin A

(as beta-‐carotene) supports a healthy immune system and good vision Note: vitamin A is best absorbed with some fat -‐ try olive oil

B-‐Vitamins

support many processes in the body, have been shown to interfere with processes in the body that can lead to an increased risk of atherosclerosis, stroke, and heart attack

Vitamin C

supports your immune system, helping to keep you happy and healthy throughout the year; also helps to neutralize free radicals -‐ harmful chemicals in your body that can contribute to cancer, arteriosclerosis, and arthritis

Vitamin D enhances absorption of calcium from foods and supports bone health; may also help lower bad cholesterol

Vitamin K has been shown to support the proper regulation of vitamin D in the body, which promotes good bone health

Calcium supports bone health and helps prevent osteoporosis when combined with adequate intake of vitamin D

Fiber helps to regulate digestive function, and can help combat high cholesterol when combined with other healthy diet and lifestyle changes

Minerals (potassium, magnesium,

silicon, copper)

helps to regulate energy production, repair to damaged tissue, bone growth and maintenance, and maintenance of the immune system (which helps us fight of illness)

Phytonutrients

this diverse collection of plant-‐based nutrients plays many different roles in the body, from helping lower blood pressure and cholesterol to fighting arthritis and cancer

Nutrient Knowledge The benefits of eating fruits and vegetables

1 1/2 pounds green beans 2 tablespoons extra-‐virgin olive oil 1 teaspoon kosher salt 1/2 teaspoon freshly ground black pepper Preheat the oven to 425 degrees F. Trim the ends of the green beans and add to a large bowl. Toss with the extra-‐virgin olive oil, salt and pepper and spread out evenly on a parchment lined baking sheet. Roast, stirring once halfway through, until lightly caramelized and crisp tender, 12 to 15 minutes.

Healthier Oven Roasted Potatoes

1 tablespoon olive oil 1 tablespoon minced garlic 1 tablespoon chopped fresh basil 1 tablespoon chopped fresh rosemary 1 tablespoon chopped fresh parsley 1/2 teaspoon red pepper flakes 1/2 teaspoon salt 4 large potatoes, peeled and cubed

Preheat oven to 475 degrees F (245 degrees C). Combine oil, garlic, basil, rosemary, parsley, red pepper flakes, and salt in a large bowl. Toss in potatoes until evenly coated. Place potatoes in a single layer on a roasting pan or baking sheet. Roast in preheated oven, turning occasionally, until potatoes are brown on all sides, 20 to 30 minutes.

Oven Roasted Green Beans

Cooking healthily – it’s easier than you’d think

Documents

HLB_vfinal