Know Your Fats
Not all fats are created equally. Fats can be "good" and or "bad" based on how they affect your health. Some fats raise cholesterol levels and others lower it.
Cholesterol is a waxy, fat-like substance made in the liver, but also is found in certain foods.
Fats are an important part of a healthy balanced diet.
"Good" fats like mono and polyunsatured fats, lower your LDL or bad cholesterol and can be found in products like olive and canola oil. Polyunsaturated fats in general can be found in nuts, and fish.
Remember that although these fats have good qualities, they can also be high in calories and should be eaten in moderation.
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Chicken Ratatouille
1 Tbsp vegetable oil
4 medium chicken breast halves, skinned, fat removed, boned and cut into 1-inch pieces
2 zucchini, about 7 inches long, unpeeled and thinly sliced
1 small eggplant, peeled and cut into 1-inch cubes
1 medium onion, thinly sliced
1 medium green pepper, cut into 1-inch pieces
½ lb fresh mushrooms, sliced
1 can (16 oz) whole tomatoes, chopped
1 clove garlic, minced
1½ tsp dried basil, crushed
1 Tbsp fresh parsley, minced
black pepper to taste
1. Heat oil in large non-stick skillet. Add chicken and sauté about 3 minutes or until lightly browned.
2. Add zucchini, eggplant, onion, green pepper and mushrooms. Cook about 15 minutes, stirring occasionally.
3. Add tomatoes, garlic, basil, parsley and pepper. Stir and continue cooking about 5 minutes or until chicken is tender.
Yield: 4 servings
Serving size: 1½ cups
Each serving provides:
Calories: 266
Total fat: 8 g
Saturated fat: 2 g
Cholesterol: 66 mg
Sodium: 253 mg
Fiber: 6 g
Protein: 30 g
Carbohydrate: 21 g
Potassium: 1,148 mg
Source: National Heart Lung and Blood Institute | |
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Health Risk Assessments
Does your company utilize a Health Risk Assessment (HRA) as part of its worksite wellness programs? If it doesn't, you could be missing out on a valuable opportunity to keep health care costs from spiraling out of control.
An HRA generally includes a questionnaire pertaining to personal health and lifestyle choices, a health screening that includes biometrics testing and and follow up education to encourage healthy lifestyle change.
Although most health plans offer an HRA tool, employers who change insurance carriers from year to year may not have an opportunity to review HRA progress reports and compare annual results for true data collection and Return On Investment (ROI) calculations.
These employer groups may want to consider outside vendors that offer a variety of HRA options. Vendors may also help design questionnaires, create promotions, administer health screenings, provide reports, offer health education materials and set up accompanying wellness.
In addition to providing screenings and immunizations, VNA of Southeast Michigan also administers HRAs. To learn how an HRA can benefit your employees and your company's bottom line, contact VNA today at vna@vna.org or (248) 967-8355. |
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Listen to Your Heart
Heart disease is the leading cause of death for both men and women. Every year, approximately 800,000 Americans have their first heart attack and almost half as many have a second.
The good news is that many of the risk factors for heart disease are controllable. Below are some steps you may take to reduce your risk for heart disease:
- Have regular screenings for cholesterol, blood pressure and diabetes.
- If you smoke, enroll in a smoking cessation program for tips and support.
- Engage in regular physical activity. Speak with your health care provider about exercise routines that are right for you.
- Increase your intake of fresh fruits and vegetables. Discuss specific food menus and tips with a registered dietician.
Take one step right now and learn how to monitor your blood pressure at home or work by watching this video.
Source: American Heart Association |
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Portion Distortion
One of the greatest challenges for loosing weight is knowing what and how much to eat. A 2003 study published in the Journal of the American Medical Association found that portion sizes of all foods, including salty snacks, soft drinks, hamburgers and French fries have increased in the last two decades. In some cases, such as salty snacks, the portion size increased by more than 50 per cent. The fundamental rule of weight management is that people gain weight when they eat more calories than they expend. Therefore, understanding the number of calories in the amount of food consumed is key to weight management.
A serving is a standardized way of measuring food. Standard serving sizes for the basic food groups are listed on the Food Pyramid. A portion, however, is the actual amount of food being measured and oftentimes is much larger than the recommended serving size. It is possible for a single meal to contain more than a day's worth of calories.
Studies at the University of Illinois, Urbana-Champaign, showed that when people buy large size bags of just about anything, they tend to eat more at one sitting, which can increase what they eat by up to 43 percent.
A little knowledge can go a long way in helping keep your portion sizes in check. To learn more, read the free downloadable booklet, Just Enough For You which offers tips and other helpful information to arm you with the weapons needed to win the battle of the bulge. | |
 Jumpstart Your Company's Wellness Program Offer your employees the convenience of onsite wellness services with VNA's cost-effective screenings, immunizations and educational sessions.
- Health Risk Assessments
- Cholesterol Screenings
- Glucose Screenings
- Blood Pressure Screening
- Travel Vaccinations and Counseling
- Flu Vaccinations
- Lunch 'n Learn Sessions
Contact VNA for more information
(248) 967-8755 or vna@vna.org |
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