LEARN HOW TO MANAGE YOUR HEALTH

MISSION STATEMENT

"Striving for the capacity to achieve optimal

quality of life."

THE SECRET TO A LONG LIFE

"Don't Eat Dead Food!"

B M I  CALCULATOR

Body Mass Index (BMI) is a person's weight in kilograms divided by the square of height in meters.  A high BMI can be an indicator of high body fatness.  BMI can be used to screen for weight categories that may lead to health lproblems but it is not doagonostic of the body fatness or health of an individual.

~ Centers for Disease Control and Prevention

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A SAFE WAY TO LOSE 15 POUNDS

The best way to lose weight and keep it off is by adopting a healthy and sustainable lifestyle that you can maintain over time.  When you crash diet and lose weight quickly, chances are that you are mostly losig water weight, and any real weight you do lose will likely come back once you start eating normally again.  Unfortunately, though, many of us put off our weight-loss goals until we are [pressed for time before an upcoming even, whether it be a wedding, trip to a Caribbean get away, or a high school reunion, and then scramble desperately for last-munite ways to slim down.  Whatever your reason is for crash dieting, this advise will show you whar you will need to do to drop pounds as quickly as possibe.

DISCLAIMER

This article is meant to be purely informative,

and in no way lpromotes unhealthy crash dieting.

For advice on how to lose weight the healthy way,

consult your physician of a licensed

nutrition professional.

1.   Aim to eat about 1,000 calories per day.
2.   Know the calorie content of the foods you eat.
3.   Eliminate sugar and most coarbohydrates (refer to the Glycemic Idex).
4.  Get some low-impact physical exercise.
5.   Cook your own meals.
6.   Drink losts of water
7.   Drink black coffee or unsweetened green tea.
8.  Chew on gum.
9.   Brush and floss your teeth in between meals.
10.   Induldulge inb pleasurable activities other than eating.

Sources and Citations

https://www.mayoclinic.com/health/exercise/SMOO109

UNDERSTANDING TYPE II DIABETES

Pritchett & Hull Associates, Inc. 

 Bringing Patients & Health Together 

Atlanta, GA 800-241-4925

Chocolate Coffee Smoothie

 This rich and frothy waker-upper uses unsweetened cold-brew coffee, available in most supermarkets (you can sub regular coffee), plus almond butter and yogurt for protein and enough left to make a great breakfast-on-the-go. Soaked dried dates add a touch of subtle sweetness and good-for-you fiber.

Place 3 pitted chopped dates in a small bowl. Cover with hot water; let stand 15 minutes. Put dates and water in a blender along with 1 cup unsweetened cold-brew coffee, 1/2 cup ice, 1/4 cup plain low-fat yogurt, 2 Tbsp almond butter, 1 1/2 tsp unsweetened cocoa power and a pinch of ground cardamom; puree. Pour into a glass; garnish with blueberries, finely shredded coconut and cacao nibs, if desired. Serves 1.

Per serving: 304 cal, 19g fat, 4mg chol, 11g protein, 28g carbs, 20g sugar, 6g fiber, 121 mg sodium

CACAO NIBS (available at Trader Joe's and other stores) along with the unsweetened cocoa power in this drink are good sources ofd anti-inflammatory compounds that help improve blood flow to the brain to boost mood and brain power.

Antioxidant-rich BLUBERRIES are a smart garnish that may help improve memory and overall brain function. They're good for your heart too.

COCONUT is a rich source of fatty acids that may enhance brain function in Alzheimer's patients. It may also improve cholesterol levels, which is good for both your heart and brain.

Moderate COFFEE consumption (no more than 4 cups per day) may help reduce risk of Alzheimer's and Parkinson's disease, as well as Type 2 diabetes and liver disease.  And you get that little caffeine energy boost as well.

Recipe by Alison Ashton

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Bobby Flay's favorite savory yogurt bowl with Chickpeas, Cucumber and Beets

Avoid the afternoon slump with this recipe from, Bobby Flay's new book, Bobby Flay Fit. "Try trading chickpeas for black beans or edamame, and and experiment with different vegetables, such as asparagus, kale or spinach," says Flay. "Pistachios work particular well with the Middle Eastern-inspired flavors here, but feel free to add any nut you like." 

In a small bowl, whisk together 2 Tbsp lemon juice,  1 Tbsp tahini, 1/8 tsp chile powder, 1/8 tsp turmeric and kosher salt and freshly ground black pepper to taste. Add 1/2 cupcooked chickpeas; toss to coat. In a second bowl, toss together 1 cup diced Persian cucumber (or seeded regular cucumber), 1 Tbsp red wine vinegar, 1 Tbsp chopped fresh dill and salt and pepper to taste. In a third bowl, combine 1 small peeled and grated red beet, 1/2 tsp ground cumin, 1 Tbsp chopped flat-leaf parsley and 1 Tbsp lemon juice, with salt and pepper to taste; toss to combine.

     Divide 1 cup 2 percent Greek yogurt between 2 bowls. Divide chickpeas, cucumber and beets between each serving. Drizzle with 1 Tbsp extra-virgin olive oil. Garnish with 1 Tbsp chopped toasted pistachios and 1 Tbsp toasted fennel seeds. Serves 2.

Per serving: 321 cal, 16g fat 11mg chol, 19g protein 28g carbs, 11g sugar, 7g fiber, 323mg sodium

CHICKPEAS, like other legumes, are a smart source of complex carbohydrates and fiber to help regulate yuour blood sugar for sustained energy.

Low-fat GREEK YOGURT is a good source of lean protein, which helps keep you satisfied and your energy stable.

BEETS contain nitrates, which may help boost stamina and brain health.

CUCUMBERS are 96 percent water, which helps keep you hydrated. (Dehydration is a major energy buser).

PISTACHIOS are lower in calories than other nuts, yet high in protein. They also help moderate blood sugar to keep your energy on an even keel.

 ~

Heart-friendly salmon salad with super greens and grains for supper.

Super Greens and Grains With Roast Salmon

Place rack in upper third of oven. Preheat oven to 400 degrees F. Combine 1 1/2 cups low-sodium vegetable stock, 1cup rinsed quinoa and salt and black pepper to taste in a medium saucepan. Bring to a boil. Cover, reduce heat and simmer 15 minutes or until liquid is absorbed. Remove from heat and let stand, covered, 10 minutes. Fluff with a fork.

     Combine 1/2 tsp smoked paprika, 1/4 tsp ground cumin, salt and pepper in a small bowl. Rub over 4 (6-oz) salmon fillets. Place fillets, skin side down, on  a greased baking sheet. Roast 10 minutes or until desired degree of doneness.

     In a small bowl, whisk together 3 Tbsp extra-virgin olive, 2 Tbsp fresh orange juice, 1/4 tsp Dijon mustard,1grated garlic clove, salt and pepper in a large bowl. Steam, wash and tear 1 bunch Tuscan kale into bite-size pieces and place in a large bowl. Add 2 Tbsp dressing and massage into kale for 30 seconds; let stand 10 minutes. Add 1 thinly sliced head radicchio; toss to coat. Stir 1 Tbsp dressing into cooked qinoa. Arrange kale mlixture on each of 4 plates or shallow bowls. Divide quinoa evenly between each serving. Top evenly with salmon fillets, 1 sectioned orange, 1 peeled, pitted and thinly sliced avocado and 1/4 cup toasted chopped walnuts. drizzle with remaining dressing. serves 4.

Per serving: 638 cal, 31g fat 7g sugar, 10g fiber, 373 mg sodium.

Quinoa is a quick-cooking whole grain (technically a seed) loaded with fiber to help lower blood sugar and cholesterol.

Packed with vitamin C, Oranges and Kale help improve your cholesterol to prevent atherosclerosis. Kale is high in vitamin K, which helps with blood clotting. (if you take a blood thinner, such as warfarin, talk to your doctor about how much kale and other leafy greens are right for you).

Salmon is rich in heart-healthy omega-3 fatty acids, which improve cholesterol and reduce blood pressure to help prevent heart disease, The American Heart Associationb recommends at least two servings per week of fatty fish like silmon, trout or sardines.

Avocados are rich in heart-healthy monounsaturated fats, which help reduce harmful LDL cholesterol. They're also a great source of potassium to help prevent hypertension.

Walnuts are another good source of cholesterol-lowering omega-3 fatty acid. A recent large study linked consumption of 5 ounces of any type of tree nuts per week with a 20 percent lower risk of heart disease.

Recipe by Alison Ashton

Hello 2018 revised by Willie J. Warren

Trio Enterprises, Inc. 

~

What to Eat, When to Eat it

 5 tips for timing your meals for better health

By Jodi Helmer

1. For more energy, have a protein-packed breakfast.
2. To refuel after a workout, try a carb-protein combo.
3. For weight loss, load up at lunchtime.
4. for a afternoon brain boost, grab a handful of nuts.
5. For better sleep, full up on fiber.

For more information, read Jodi Helmer's article in the May 2016 issue of AARP Bulletine

  Compiled by Willie J. Warren, MA