DID YOU KNOW?

Did you know foods labeled as “cracked wheat,” “multigrain,” and “wheat flour” do not necessarily indicate they are

100 percent whole-grain? The easiest way to determine a 100 percent whole-grain product is to take a look at the

ingredient list. All food labels should list ingredient in order, by weight. Foods that are 100 percent whole-grain will

list a whole-grain ingredient first like bulgur, quinoa, wild rice or whole wheat.

FACE THE FATS

By Emily Boettcher

Fat is a major source of energy for your body and aids in absorbing

and transporting vitamins. This macronutrient also protects your

organs and allows the body to grow and develop properly. Sources

of fat should make up 20 to 35 percent of your daily calories - that’s

44 to 77 grams of fat total per day based on a 2,000 calorie diet. The

Percent Daily Value that you find on a nutrition facts label is for

total fat, but here are the facts on how the types of fat are different:

Trans Fats

Trans fatty acids are not essential for good health. The American

Heart Association recommends cutting back on foods containing

trans fats.

Examples: partially hydrogenated oils, margarine, baked goods,

fried foods

Increased consumption of trans fats found in highly processed

foods is associated with:

Increased risk for cardiovascular disease

Increased low-density lipoprotein (LDL), a.k.a. “bad”

cholesterol

Decrease in the high-density lipoprotein (HDL) , a.k.a.

“good” cholesterol

Saturated Fats

Your body produces saturated fatty acids so they are not essential

to your diet.

Examples: Coconut oil, palm oil, beef, pork, chicken fat, butter,

cheese

Limit saturated fat to 10 percent or less of calories in a day –

that’s about 20 grams total per day based on a 2,000 calorie diet.

Increased consumption of saturated fat is associated with:

Increased risk for cardiovascular disease

Increased risk of developing type 2 diabetes

Increased total blood cholesterol and LDL

Monounsaturated & Polyunsaturated Fats

Both types of unsaturated fats are recommended in your daily diet.

Examples: avocado, tuna, salmon, sardines, mackerel, herring and

lake trout, walnuts, flaxseed, sunflower seeds and some oils like

olive, canola, peanut, safflower, sesame

When consumed in moderation, both forms are found to:

Improve blood pressure

Improve blood cholesterol levels

Decrease risk for cardiovascular and heart disease

Decrease risk of type 2 diabetes

Pay attention to the food label Nutrition Facts to learn which types

of fat your foods contain. Choose foods with unsaturated fats and

limit foods with saturated fats. Remember that some fat is necessary

for a healthy body, so enjoy this macronutrient in moderation!

IN THIS ISSUE

The food you eat affects all aspects of your health. This month, the Healthier Living Newsletter is

all about food. A well balanced diet is not just about cutting out bad foods, but also about including

the nutrients your body needs. Use the information in this issue to make mindful food choices. It

doesn’t have to be all or nothing. Find ways that you can modify your current eating habits in a

way that will help you achieve your goals for better health.

Correction: In our January Newsletter Did You Know section, the recommendation for fiber is 25

grams for women and 38 grams for men under 51, and 21 grams for women and 30 grams for men

ages 51 or older.

MARCH 2017

WHAT’S INSIDE

QUESTION & ANSWER

Multivitamins

TARGET TRAINING

Oblique Knee Tuck

LIFE BALANCE

Protein

CHALLENGE OF THE MONTH

Dining Out

FOOD FOR THOUGHT/RECIPE

Probiotics

By Kate Bendickson

Taking vitamin and mineral supplements cannot replace eating a healthy balanced diet. There are some populations however that

may benefit from adding certain supplements to their diet if they aren’t getting the necessary micro nutrients from food. If you fall

under one of the following categories or think you may have a vitamin deficiency, see your doctor to be tested. He or she can

advise you best on starting a vitamin supplement regimen that will keep your micronutrients balanced.

SHOULD I BE TAKING A DIETARY SUPPLEMENT?

TARGETED MUSCLES: Obliques and Transverse Abdominis

START

Lie on your side with your hips and legs stacked.

Place your elbow on the mat directly below your shoulder

and your other finger tips behind the your head.

Keeping both legs straight and the spine in neutral alignment,

lift both legs up off the floor. Ensure that your toes and knees

continue to face forward.

Slightly roll your body back so you are not resting on your

hip bone and now face the upper diagonal.

Keep your core engaged by drawing the navel in toward the

spine to maintain neutral back alignment.

MOVEMENT

1. Balancing on your hip, draw both knees in toward your chest.

2. Slowly return to the starting position.

By Kate Bendickson

OBLIQUE KNEE TUCK

Pregnant Women Vegetarians Older Adults Adolescents

For pregnant women and

women who could become

pregnant, folic acid is a key

vitamin. Folic acid is found in

leafy greens, citrus fruits and

beans. A deficiency in folic

acid can lead to birth defects

of the baby’s brain or spine.

Individuals who follow an

animal-free diet may find it

challenging to get enough the

vitamin B12. B12 is found in

meat, milk, eggs and foods that

have been fortified such as

cereal, soymilk and veggie

burgers. A deficiency in B12

can lead to low energy,

depression and osteoporosis.

Anyone over the age of 50 should

be aware of their vitamin D intake.

On average, sunlight gives you 90

percent of your recommended

daily allowance, while food

sources such as fatty fish, milk

products and fortified cereals give

you the remaining 10 percent. A

deficiency can lead to loss of bone

tissue, muscle weakness and

cancer growth.

Adequate calcium intake during

peak growing years (age 10 to16)

for both males and females is

crucial. Milk, yogurt and cheese

are great sources of calcium, and

are especially important at this

age. A calcium deficiency can

lead to bone fractures and

osteoporosis later in life.

There is a lot of buzz about eating a high protein diet to

improve your health, but is it bad to eat too much protein?

Here are a few things that happen when you eat more protein

than your body can use:

Extra calories from protein (and any other source) are

stored in the body as fat. Having excess body fat can lead

to heart disease, hypertension, stroke and obesity.

More protein means more nitrogen from those protein

sources, which causes strain on the kidneys and can lead

to kidney stones.

Too much protein can also lead to osteoporosis,

kidney disease, calcium stones in the urinary tract

and some cancers.

So, how much protein is too much? Each day, aim to eat about 0.36

grams of protein per pound of your body weight. Meat, fish and

poultry are probably the most commonly known source of protein.

There are many other ways you may be consuming protein as well.

For instance eating a balance of beans, rice, legumes and vegetables

can also provide the amino acids to create a complete protein in

your body.

Adding protein with shakes and powders can be healthy and

convenient, but is more commonly when too much protein becomes

a concern. Protein is an important macro nutrient, but avoid going

overboard. Find out if your current diet is providing enough protein

already before adding these supplements. Contact a Registered

Dietitian if you have more specific questions about how much

protein you should be eating.

HYPE PROTEIN

By Chelsey Peterson

CHOOSEMYPLATE.GOV

From health blogs to for profit fitness magazines, sometimes it’s hard to find reliable information about

health and wellness. The United States Department of Agriculture has research based information for all of

your nutrition questions! Visit www.choosemyplate.gov for recipe ideas, portion sizes and recommendations

based on age and gender. This comprehensive website has detailed information on just about any nutrition

topic you could want. Get started with the SuperTracker to track your current eating habits, then read the

articles to learn more about how to make improvements to what’s on your plate.

DINE OUT WISELY

You don’t have to choose between enjoying a meal out and reaching your personal health goals. Conquer healthy eating and

portion control when dinning out with a plan of attack! Challenge yourself to use one or more of the following tips every time

you are out to eat this month:

By Emily Boettcher & Jacqueline Bosquez

By Chelsey Peterson

Order from the kid’s menu for a smaller portion size, but be mindful of the health-value

of meals like mac n’ cheese or corn dogs.

Plan to split an entrée with your dining companion.

Order dressings and other condiments on the side and use them sparingly.

Ask for a to-go box and package half your meal in the box as soon as your meal arrives.

Look up the menu before you arrive to decide what you will order, and stick to it.

Choose one item like a beverage, an appetizer or a side to indulge, but keep your other food choices on track.

Order what you want, but make one modification to every one of your food items like having half of the amount of fries, skip the

mayo or cheese on your sandwich, and replace a refill of a indulgent beverage with water for the remainder of your meal.

Small changes add up to big results. Find ways you are willing to adjust your current eating habits to make lasting changes.

BERRIES N’ CREAM

SMOOTHIE

While you might think of bacteria as being bad for you, did you know

that some forms of bacteria are considered healthy? Several forms of

bacteria live in and on your body, including a group of bacteria

known as probiotics. Probiotics are live bacteria that have been found

to be helpful to the digestive system as they help move food through

your gut.

What do they do?

Although a great amount of research has been done on probiotics,

much remains to be learned. It is thought that probiotics replace

helpful bacteria that you lose when you get sick or take antibiotics.

Probiotics also may help slow down the growth of harmful bacteria in

the body. There is also some evidence showing that probiotics help

treat digestive issues such as diarrhea and irritable bowel syndrome.

Where are they found?

You can find these helpful bacteria in many foods or in supplements.

For instance, yogurts labeled with “live and active cultures” are

especially rich in probiotics. This means the yogurt was processed in

a way that preserved the good bacteria found in milk. Look for other

probiotic foods like fermented vegetables such as sauerkraut and

kimchi, soft cheeses and sourdough bread or even fermented drinks

like Kefir and kombucha.

Are they safe for me to take?

It is generally safe for healthy adults to add probiotics to their diet.

Side effects are rare but usually mild if they occur. These might

include an upset stomach, gas or bloating. Probiotics are not safe or

recommended for people with underlying medical problems as

probiotics can lead to serious infections and allergic reaction. Speak

with your doctor if you are thinking about starting to eat (or take)

probiotics regularly.

PUT THE “PRO” IN PROBIOTIC

By Lindsey Ulrich

DIRECTIONS:

1. Place all ingredients in blender

2. Blend until smooth.

3. Enjoy!

Healthier Living is your monthly guide to creating a healthy lifestyle through physical activity, nutrition and life balance. Brought to you by HealthSource Solutions, LLC.

INGREDIENTS:

1 cup frozen strawberries

½ cup yogurt with live active cultures

¼ cup unsweetened almond milk

1 tbsp. pure maple syrup

PREP TIME: 5-10 MINUTES SERVES: 1

Nutritional Info

Calories 216

Fat (g) 3

Carbohydrates (g) 43

Fiber (g) 5

Protein (g) 8