With all the fast food choices and your favorite cakes, cookies and pies, it gets quiet difficult to remain healthy with so much temptation. Although, we know these foods do nothing to help our bodies, we consistently indulge, still wondering why we are sick, tired, have washed out skin and limp hair. Seriously Girlfriend its time to revamp our healthy eating regimen and start incorporating freshly made juices and eating enough whole foods to provide adequate fiber into our diets.
We are what we eat, the food that we put into our bodies determine the health of our organs. Juicing fresh vegetables and fruits extract liquids and provide us with the maximum amount of nutrients. We already drink apple, orange and other fruit juices, so what not have the real thing? Drinking 100% fruit juices ensure no add sugars, supplies the body with lots of beta carotene, loads of vitamins and tastes magnificent.
As delicious as fruit juices are, juicing vegetables can be more effective. Vegetables are harder to digest when eaten whole and can be bulkier and break down slower in the body than fruit does. Vegetables are responsible for healthy muscles, glands, organs and tissues. Consuming vegetables like: carrots, broccoli, spinach or kohlrabi three or four times a week, is recommended by The American Cancer Society.
Here’s a quick and easy juicing
recipe to kick off your juicing frenzy!
PARTY-TIME COCKTAIL
Pineapple-Orange-Lemon Juice
1 (1-inch-thick) pineapple round, preferable organic, 1 orange
½ lemon, with the skin
If the pineapple is not organic, remove and discard the skin. Cut the round into strips. Peel the orange, leaving on as much white pith as possible. Cut or break the orange into segments. Cut the lemon into slices. Process the fruit in the juicer. (If you do not have a juicer you can purchase one for as low as $40.00 or use a blender)
NUTRITION/HEALTH
Try these easy ways to enjoy more fruits, vegetables, whole grains and dairy:
➢
Get saucy with fruit: Puree berries, apples, peaches or pears for a thick, sweet sauce on grilled or broiled seafood or poultry, or on pancakes, French toast or waffles.
Get saucy with fruit: Puree berries, apples, peaches or pears for a thick, sweet sauce on grilled or broiled seafood or poultry, or on pancakes, French toast or waffles.➢Mix up a breakfast smoothie made with low-fat milk, frozen strawberries and a banana.
Mix up a breakfast smoothie made with low-fat milk, frozen strawberries and a banana.➢Make a veggie wrap with roasted vegetables and low-fat cheese rolled in a whole-wheat tortilla.
Make a veggie wrap with roasted vegetables and low-fat cheese rolled in a whole-wheat tortilla.➢Try crunchy vegetables instead of chips with your favorite dip or low-fat salad dressing.
Try crunchy vegetables instead of chips with your favorite dip or low-fat salad dressing.➢Banana split: Top a sliced banana with a scoop of low-fat frozen yogurt. Sprinkle with a tablespoon of chopped nuts.
Banana split: Top a sliced banana with a scoop of low-fat frozen yogurt. Sprinkle with a tablespoon of chopped nuts.➢Add color to salads with baby carrots, grape tomatoes, spinach leaves or mandarin oranges.
Add color to salads with baby carrots, grape tomatoes, spinach leaves or mandarin oranges.➢Prepare instant oatmeal with low-fat or fat-free milk in place of water. Top with dried cranberries and almonds.
Prepare instant oatmeal with low-fat or fat-free milk in place of water. Top with dried cranberries and almonds.➢Stock up your fridge with raw vegetables and fruits —“nature’s fast food”—cleaned,
Stock up your fridge with raw vegetables and fruits —“nature’s fast food”—cleaned, ➢Stuff and omelet with vegetables. Turn an omelet into a hearty meal with broccoli, squash, carrots, peppers, tomatoes or onions with low-fat sharp cheddar cheese.
Stuff and omelet with vegetables. Turn an omelet into a hearty meal with broccoli, squash, carrots, peppers, tomatoes or onions with low-fat sharp cheddar cheese.➢“Sandwich” in fruits and vegetables. Add pizzazz to sandwiches with sliced pineapple, apple, peppers, cucumbers and tomato as fillings.
“Sandwich” in fruits and vegetables. Add pizzazz to sandwiches with sliced pineapple, apple, peppers, cucumbers and tomato as fillings.➢Top a baked potato with beans and salsa or broccoli and low-fat cheese.
Top a baked potato with beans and salsa or broccoli and low-fat cheese.Celebrate National Nutrition Month – “Eat Right With Color”!
Excerpt from the American Dietetic Association’s 20 Ways to Enjoy More Fruits, Vegetables, Whole Grains and Dairy. www.eatright.org.
ADDSOMECOLOR
TO YOUR PLATE
AMERICAN DIETETIC ASSOCIATION
You can get more nutrition out of your calories, by choosing foods packed with vitamins, minerals, fiber and other nutrients—and lower in calories. Pick fruits, vegetables, whole grains and fat-free or low-fat dairy more often. Be aware of portion sizes. Even low-calorie foods can add up when portions are larger than you need.
GETJUICED
PARTY TIME COCKTAIL
""Lose those inches and shed those pounds for the Holidays & Beyond?"
Quick Bruschetta for Two
These tasty low-fat appetizers, made with better-for-you products, can be part of a healthful eating plan.
African American Women and the Obesity Epidemic
It's not news that Americans are dealing with an obesity epidemic. But the problem is particularly acute among African-American women.
Four in five African-American women are obese or overweight, according to the U.S. Office of Minority Health, and carrying those excess pounds can spike the risk for several conditions including heart disease, Type 2 diabetes, high blood pressure and stroke.
About half of African-American women in the U.S. are obese, compared to 30 percent of white women. Black women not only carry more weight, but they start adding extra pounds years before their white counterparts.
NUTRITION/HEALTH
Number of servings: 2 | Prep Time: 5 mins
Ingredients
1/4 cup quartered cherry tomatoes
2 Tbsp. KRAFT® 2% Milk Shredded Mozzarella Cheese
1 Tbsp. chopped fresh basil
2 tsp. KRAFT® Shredded Parmesan Cheese
2 tsp. KRAFT® Light Zesty Italian Dressing
2 thin slices French bread (1/4-inch thick each), toasted
Preparation
Combine first 5 ingredients.
Spoon over toast slices just before serving.
Nutritional Information (per serving)
60 calories
2g total fat
1g saturated fat
0g trans fat
5mg cholesterol
200mg sodium
5g carbohydrates
< 1g dietary fiber
< 1g sugars
4g protein
8% DV vitamin A
6% DV vitamin C
15% DV calcium
0% DV iron
Exchange: 1/2 Starch, 1/2 Fat
Carb choices: 1/2
Chicken, Potato and Vegetable Bake
What you need:
6 boneless skinless chicken breasts (1-1/2 lb./675 g)
1-1/2 lb. (575 g) Yukon gold potatoes (about 3), peeled, coarsely chopped
3 carrots (1/2 lb./225 g), coarsely chopped
1 onion, coarsely chopped
1/3 cup Kraft Calorie-Wise Zesty Italian Dressing
2 Tbsp. Kraft 100% Parmesan Light Grated Cheese
Make it:
HEAT oven to 400°F.
PLACE chicken and vegetables in large baking dish; drizzle with dressing. Cover.
BAKE 1 hour or until chicken is done (170ºF), uncovering after 50 min.
SPRINKLE with cheese.
kraft kitchens tipsSUBSTITUTEPrepare using sweet potatoes. SUBSTITUTESubstitute red peppers for the carrots.
Chicken, Potato and Vegetable Bake
Prep time 15 min
Total time 1 hr 15 min
Makes 6 servings, 1/6 recipe (273 g) each
Nutritional information
Serving size = 1/6 recipe (273 g)per serving
Calories 240
Total fat 2.5 g
Saturated fat 1 g
Cholesterol 65 mg
Sodium 330 mg Carbohydrate 23 g
Dietary fibre 3 g
Sugars 3 g
Protein 29 g
Vitamin A 60 %DV
Vitamin C 40 %DV
Calcium 4 %DV Iron 15 %DV
Diabetes Food Choices
1 Carbohydrates + 3 Meat & Alternatives
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