Tip of the Week
Choose lean sources of protein.
Why is protein so important? Protein is a part of every cell in your body and it is used to help build and repair cells. It is important to eat an appropriate amount of protein every day since our bodies don’t store proteins like it does carbohydrates and fats. Below are the recommended protein amounts from the Centers for Disease Control and Prevention:
Grams of protein needed each day
Women, ages 19 to 70+
Men, ages 19 to 70+
A complete protein source is one that provides all of the essential amino acids that are found in animal-based foods. Examples include meat, poultry, fish, milk, eggs, and cheese. Other foods, such as beans, have amino acids which are the building blocks of protein. Adding them into a balanced diet helps you gain protein and fiber.
Let’s take a closer look at lean protein:
Poultry: Choose the white meat that is lower in fat. Make sure you remove the skin.
Seafood. It’s low in calories and high in nutrients, but you lose a lot of benefits if you fry it! Salmon is high in omega-3 fatty acids that are good for your heart. Check with your health-care professional for recommendations for including seafood in your diet.
Beef: Lean beef has only one more gram of saturated fat than poultry. Good choices include sirloin-tip steak, top-round roast or steak, 95 percent lean ground beef, and round steak. All are considered lean beef according to the National Heart, Lung, and Blood Institute.
There are many others to choose from. Check the CDC website for more protein information.
Remember as you plan your holiday meals that a normal serving size of lean meat or poultry is 3 ounces—about the size of a deck of cards.
Visit the President’s Challenge website to learn more about lean protein.
SCOUTStrong PALA Challenge
If you haven’t registered yet, go to www.scouting.org/scoutstrongpala and choose "National Council" from the dropdown list.
Make sure you are logging your 30 minutes of activity either online or on your printed form. When you have successfully completed your form for six weeks, bring it to Bev Singel to have your name entered into the drawing for the iPad2!
I got tired of seeing myself in recent photographs and thinking, “Who is that guy?” You know how it goes; your mental image as you age does not reflect reality, but the camera does not lie. So I resolved to return to regular workouts, eat about 10 percent less, and avoid fast food as much as possible, though I still indulge in the occasional greaseburger or chocolate chip cookie. A year later, I’ve lost 15 pounds and am no longer taking cholesterol or triglycerides medication. Old dogs can learn new tricks. The key—to me—lies in thinking enough of yourself to make the commitment to better health.
Tips for Holiday Traveling
Here are a few ideas on how to stay healthy for those long holiday car rides:
- Snacking in the car? Remember, the larger the package, the more most people eat. So try separating portions into individual bags or containers.
- Keep snacks out of the line of sight. People tend to eat more when they have easy access to snacks.
- Keep fresh fruit and vegetables on hand. Apples, oranges, celery, and carrot sticks all travel well and are good for you! Pick your family’s favorites and pack them in a small cooler.
You are in a hurry and want fast food. What do you do?
- Order the smallest hamburger or grilled chicken sandwich or try salads with low-calorie dressing or salsa. Eat sandwiches with leaner cuts of meat and add lettuce and tomato.
- Avoid anything with mayo or creamy sauces, extra anything other than vegetables, large amounts of cheese, anything fried, and high-calorie drinks.
- Make good choices and eat slowly.
Recipe: Baked chicken fingers and honey mustard sauce
¾ pound chicken tenders
2 egg whites, lightly beaten
1 + 1 tablespoon honey
2 cups cornflakes, finely crushed
Freshly ground pepper to taste
2 tablespoons reduced-fat mayo
2 tablespoons Dijon mustard
1. Preheat oven to 450°F.
2. Combine egg whites and 1 tablespoon honey in a shallow bowl. Combine cornflakes and pepper on a plate.
3. Dip each tender in the egg-white mixture, then roll it in the cornflake mixture to coat.
4. Arrange the tenders on a baking sheet coated with cooking spray, then bake 11 to 13 minutes or until the tenders are cooked through.
5. Meanwhile, prepare the honey mustard sauce by combining the mayo, mustard, and 1 tablespoon of honey until smooth.
6. Serve with dipping sauce on the side.
7. Use no-salt seasoning to taste, if desired.
Total fat, 6 g
Saturated fat, 1 g
Sodium, 748 mg
Total carbohydrates, 45 g
Dietary fiber, 1 g
Protein, 10 g
Recipe adapted from Tufts Medical Center