Vitality - Summer 2012 - (Page 12)

HEART SMART GREENS “In general the darker the greens, the more nutrients they contain,” Miller says. LEAN PROTEIN “A bowl of veggies may be very healthy, but you need to feel satisﬁed,” says Miller. Protein can turn a salad into a meal. Turn Over a New Leaf BUILD A BETTER SALAD BY PUNCHING UP YOUR NUTRIENTS What’s the “house salad” on your family’s dinner table? If, as on many tables, it’s iceberg lettuce and croutons, you could be shorting your family some key nutrients for heart health. Most adults need four to six cups of produce daily for optimum health. If your numbers are coming up short, salads can help. “Two-thirds of American adults don’t get the number of vegetables they need in a day,” says Jessica Miller, a registered dietitian and diabetic education coordinator at CMH. “Salads are a great way to get those needs met in one meal.” Not sure where to start? Add spice to your salads with these great combinations. —By Stephanie Thurrott ARUGULA A cruciferous veggie, in the same family as broccoli and cauliﬂower. BOILED EGGS High in calcium and iron. WATERCRESS Loaded with vitamins A and C. BEANS Mix it up with chick peas, white or navy beans, or tofu (soybean curd). ROMAINE A salad standby with lots more to offer than iceberg. CHICKEN Slice or dice leftovers to top your salad. FIND OUT WHAT’S IN SEASON NOW Eating local is another great way to experiment with new food combinations. But what’s in season? Check out the interactive food map at citizensmemorial.com/vitality. citizensmemorial.com/vitality Click on “Seasonal Food Map.” 12 | S U M M E R 2 0 1 2 SPINACH Packed with calcium and vitamin K. SEAFOOD Sardines, albacore tuna and salmon are high in omega-3 fatty acids. http://www.citizensmemorial.com/vitality

Table of Contents for the Digital Edition of Vitality - Summer 2012

Vitality - Summer 2012
Contents
‘Not a Hitch in Her Giddy-Up’
Health Beat
Circle of Influence
Words of Inspiration
Heart Smart
Q+A
Going the Extra Miles
Support Groups Calendar

Vitality - Summer 2012