Archive for November, 2011

As we acknowledge Good Nutrition Month in November, we want to shed light on some of our seasonal favorites that can take a nutritional twist to decrease calories without sacrificing flavor. Canned cranberry sauce can be alternated with chopped whole cranberries, oranges, and apple bits for a colorful fruit salad with less sugar and more fiber. Pies can be made with less cholesterol by substituting two egg whites for every whole egg. For baked goods like cakes and quick breads, try substituting unsweetened applesauce for oil. Greek yogurt is a great alternative for any recipe calling for cream, sour cream, or mayonnaise. Try this high protein yogurt in mashed potatoes or sweet potato casserole. Steamed cauliflower is an easy addition to mashed potatoes to sneak in an extra serving of vegetables. Removing the skin from the turkey can also cut fat and calories. Make en effort this year to offer healthy sides and low fat desserts, and remember to keep portions in check! Resources such as Check Your Health and The Sneaky Chef offer endless possibilities.

Make November 17th Your Day to Quit. The American Cancer Society is marking its annual Great American Smokeout on Thursday, November 17th.  The observance encourages smokers to use the date to make a plan to quit, or to plan in advance and quit smoking that day. Nearly every 8 seconds a life is lost due to tobacco, which accumulates to 5 million deaths a year. Roughly 80-90% of lung cancer deaths happen to those who smoke. Smoking harms nearly every organ in the body, and drastically increases the risk for heart disease, COPD, and multiple kinds of cancer. Quitting the habit is not easy, but with a network of support and help from great resources like the American Cancer Society, it is possible. If you are interested in quitting smoking, click here to find the strategy that will work best for you. Join the estimated 46 million Americans that have quit smoking for good, and make November 17th the last day for you.

November is American Diabetes Month. Roughly 79 million Americans are at risk for developing type 2 diabetes at some point in their life. It is estimated that by the year 2050, 1 in 3 Americans will have diabetes. This month, it’s time to rally together to offer support for those with diabetes and promote the prevention of this costly and deadly disease.

The onset of type 2 diabetes can be prevented or delayed through a healthy lifestyle. Obesity is one of the biggest risk factors for diabetes, so maintaining a healthy weight and staying physically active is essential. A healthy diet also plays a big role in prevention. Include complex carbohydrates such as whole grains and plant-based foods such as fruits and vegetables. Avoid sugary foods such as soda, candy and desserts, as these can cause a rapid spike in blood sugar and also contribute to weight gain. To learn more about diabetes, visit the American Diabetes Association.

If you are interested in supporting efforts to stop diabetes, join the movement and Step Out to Stop Diabetes. Participate in one of the many Step Out walks happening across the country this month. Find out where the nearest walk is, and how you can donate or participate for this great cause.