Keep Lean Meats Lean

Picking leaner cuts of meats helps reduce fat intake-especially those artery-clogging saturated fats. Trimming visible fat will also help. Baking or broiling your meat can decrease fat added in the cooking process. Lastly, grease can always be absorbed with paper towels so pat the meat with a paper towel after cooking to help decrease the excess fat.

Reap the Benefits of Yoga and Drop-in for a Class this Week

Here are some of the many health benefits associated with yoga:

• stress reduction
• improved balance
• improved flexibility
• increased strength
• increased range of motion
• decreased heart rate
• decreased blood pressure
• reduces insomnia

So drop-in for one of our yoga classes this week. See attachment for current and upcoming class schedules.

Choose a Healthy Breakfast

When making your breakfast selections, focus on complex carbohydrates, lean protein and whole fruit.
Some good ideas include:

• Banana, oatmeal, and light string cheese
• Plain yogurt, low-fat granola, blueberries, and toasted almonds
• Whole wheat toast (or bagel), natural peanut butter, and banana sandwich
• Egg substitute and low-fat cheese on a whole wheat English muffin, strawberries on the side
• Brag About it Bread Bake (this week’s Healthy Bites Recipe)—add a piece of whole fruit on the sid

Consider adding an 8 oz glass of skim or 1% milk

Limit Empty Calorie Simple Carbohydrates

Simple carbohydrates include sources such as milk, yogurt, fruit, table sugar, honey, molasses, high fructose corn syrup, brown sugar, and raw sugar.  Simple sugars such as those found in milk, fruit and plain yogurt provide us with many needed nutrients such as calcium and phytochemicals to help keep our bodies healthy.  But there are several simple carbohydrates such as table sugar, raw sugar, brown sugar, honey, molasses, and high fructose corn syrup that provide us with empty calories.  Limit your intake of these empty calorie simple sugars.

Carbohydrates are a very important nutrient in our diet.  Carbohydrates should make up between 45-65% of our total calories.    So when making your carbohydrate choices, choose wisely—choose whole grains, skim or 1% milk/yogurt, and whole fruits.