Health & Wellness in August
Eating healthy, isn’t dieting. All foods can be part of a healthy eating plan when eaten in sensible amounts.
Everyone can benefit from eating more fruits and vegetables, which are full of vitamins, minerals and fiber, not to mention most are low in fat and calories. Some even have compounds that may help prevent heart disease, high blood pressure and some types of cancer.
Healthy eating takes some planning and an effort to include a variety of foods on your plate. Here are some easy ways to add more fruits and vegetables to your meals:
• Mix it in: Add fresh or frozen berries or a sliced banana to cereal or yogurt. Put apple slices in your oatmeal. Blend bananas, berries or oranges with fat-free or low-fat yogurt or milk for a healthy smoothie anytime.
• Pile 'em on: Add lettuce, tomato, cucumber, onion or bell peppers to sandwiches. Put extra veggies on your pizza, such as mushrooms, peppers, spinach or broccoli.
• Blend in: Add vegetable purée to soups, stews and stir-fries.
• Close at hand: Keep carrot sticks, celery and other veggies handy for snacks. Buy them pre-sliced so they're ready when you are.
• Sweet treats: Have a fruit for dessert. Try baked apples or pears with cinnamon, or have fresh berries or melon with vanilla yogurt.
Health Care Reform and You
Find Your Partner (Every Body Walk)
Mini Workouts Add Up
Interested in taking a class about Healthy Eating, Stress Management, or Tai Chi? Take a peek at Kaiser Permanente's
Health Education Class Catalog. Many classes are open to non-members.
Featured Recipe by Dr. Preston Maring
Fat: 14 gm
Saturated fat: 3 gm
Trans fat: 0 gm
Cholesterol: 11 mg
Carbohydrate: 35 gm
Fiber: 8 gm
Sugars: 5 gm
Sodium: 160 mg
Roasted Broccoli and Farro SaladIngredients
3/4 c farro
1 head broccoli
3 T extra virgin olive oil
1/4 c crumbled feta cheese
2 scallions, white & green parts thinly sliced
1/4 t crushed red chili flakes
3 T coarsely chopped flat leaf parsley
1 T red wine vinegar
Preheat oven to 400 degrees. Bring water to a boil in at least a medium size saucepan. Add the farro and simmer for at least 20 minutes or until tender. Some types take a little longer. Drain and add to a large serving bowl. Meanwhile, cut the head of brocolli into florets. Peel the stem, slice it in half lengthwise, then crosswise in 1/4 inch slices. Toss the broccoli with 2 Tablespoons of the olice oil & spread it out in a roasting pan. Roast until starting to brown — about 20 minutes.
Add everything to the farro. Drizzle with the red wine vinegar and remaining olive oil. Season to taste with a little more vinegar or salt.