Staying healthy is not only about exercising, but includes a healthy diet. Practicing good nutrition will keep you healthy for many years. This includes choosing a balanced diet with a variety of different foods from each level of the Food Pyramid. Its no secret that foods like fruits, vegetables, whole grains, and lean proteins contain the nutrients you need and are great for your health.

However, It's also important to educate yourself on foods that are harmful to your body. Avoid diets that are high in refined and processed foods, such as fast foods, candy and soda. These can lead to obesity and other diseases. Below are some helpful resources and tips to help get you started.

Farmers Market 

FARMERS

Why farmers market over grocery stores? Fresh seasonal fruits and veggies, more variety, cheaper prices. By shopping at the local farmers market, you will eat seasonally, fresh and ripe. Enjoy fruits and vegetables, all fresh and from local area farms. In addition to the fresh produce, the market also features flowers, plants, herbs and more.

Where: 609 S. Oakes St.
Contact: 325-651-4560

Healthier Choice program

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What is the Healthier Choice program?

The Healthier Choice program is a a partnership between the San Angelo Restaurant Association and the Shannon diabetes management program. The initiative focuses on healthier dining options at restaurants and has a criteria consisting of nine guidelines that requires a restaurant to meet at least three items to be a part of it. You will find a healthier choice decal at those restaurants that have fulfilled the requirements for the program. They will help you find a way to eat within your daily routine.

The criteria consists of:

  • Offers the ability to substitute half of a plate for non-starchy vegetables.
  • Customers are able to substitute a salad for a non-free item on their plate.
  • Limits meat/protein portion on plate to 3 ounces (size of a deck of cards), and may box extra portion before serving for customers to take home.
  • Will offer a low-carb dessert.
  • Have the ability to provide carb count for meals served.
  • Meal served on a plate with a 9-inch serving area.
  • Meal that includes at least one complex carbohydrate or one fruit serving.
  • Meal that contains no fried foods.
  • Offers the ability to substitute a whole grain bread

For a list of participating restaurants, click here

 

Tips for staying healthy in college

College is fun. It's the first "big step" to independence and you're ready to experience all the fun things that come with being independent. You can go to bed when you want, stay out as late as you want, eat whatever and whenever you want. The last thing on your mind is going to the campus gym or going to the grocery store and stocking up on fruits and veggies. You have that unlimited buffet at the cafeteria that's included in your meal plan, so why go grocery shopping?

It's hard to stay healthy in college. Most students have heard of the freshman 15 and usually gain this weight the first year of college.

Fortunately, there are many ways that a college student can fight the freshman 15. There are many challenges a college student faces when it comes to eating right in college. Lack of money, don't know how to cook, don't have time. These are all common excuses, but there are always ways around them. Learn more from this article about fitness and nutrition in college. There are many great tips, resources and recipes in here that will help keep the busy college student healthy.

Kick that sugary drink habit

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Just one soda a day could equal 15 pounds a year! The calories in soda come entirely from added sugar, and you are not getting any nutrients whatsoever. All the sugar in a soda makes the blood-sugar skyrocket and causes insulin reaction. Too much sugar in your diet can lead to obesity, diabetes and other health problems.

High sugar content is probably the number-one reason to stay away from these drinks, but there are other toxic ingredients in soda that harm your health. High fructose corn syrup, artificial sweeteners, caffeine and phosphoric acid are among other thing inside these beverages. There are absolutely no good benefits of drinking a soda or any other sugary drink. Instead, try these smart swaps over sugary drinks:

  • Sparkling water with a splash of juice (some stores carry these)
  • Water with lemon, cucumber slices, strawberries or peaches
  • Sparkling water with a squeeze of lemon or lime
  • Iced tea with mint
  • Iced coffee with nonfat or reduced fat milk
  • Coffee or tea with honey

What's the big fuss on protein?

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What is protein? Is protein important? I’m not looking to be a competitive bodybuilder, so why do I need it? These are a few questions that many people have when it comes to consuming protein. The following article discussed by Juan Martinez from DietDoc San Angelo will help answer the questions regarding the importance of protein in a daily diet and how it effects your body.

Protein is a macronutrient that composes a large portion of your body’s structure. Proteins are large molecules made up of amino acids essential to life. So why is protein important? Protein provides a structural component to our body just like the foundation of a house. Without protein, we cannot function. Our body needs the building blocks, aka amino acids, to complete several functions in our body. Like mentioned above, protein is structural, so it holds our bodies together. To continue reading the complete article, click here,

 

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Better Living for Texans is a statewide nutrition education program for adults and kids who want to learn how to eat well and save money. You can make friends and have fun while you learn about eating healthy foods and saving money! Check out their monthly newsletters for recipes and healthy tips. BLT newsletter for March

 

 newletter   

Each week Community Health Club of San Angelo posts a Working on Wellness (WOW) newsletter that provides fitness and health facts, tips for exercising, a healthy recipe and more. Download the PDF format from their website here or read below for their healthy tips. 

Recharge your brain

Doing yoga on a regular basis thickens and improves function of the brain’s cortex, which plays a key role in memory, attention, thought and language, preliminary research suggests. The more you practice, the greater the benefit.

Health fact

81 percent of people with arthritis who exercise three or more days a week are nearly pain-free, according to the Arthritis Foundation. This drops to 66 percent among those who work out just two days or less each week.

Heatstroke fact

Heatstroke is the leading cause of non-crash, vehicle-related deaths for children. On average, every eight days a child dies from heatstroke in a vehicle. Never leave your child alone in a car, not event for a minute. If you see a child alone in a car, call 911. Emergency personnel want you to call. They are trained to respond to these situations. One call could save a life.

Did you know?

In just 10 minutes, a car’s temperature can increase by 19 degrees, and it continues to rise. Children have died from heatstroke in cars in temps as low as 60 degrees. A child’s body overheats three to five times faster than an adult body. 

Laundry packets: the hard facts

Between 2012-13, more than 700 children age 5 and younger were hospitalized or experienced serious effects as a result of liquid laundry packets, with the impact greatest among 1- and 2-year-olds. That’s an average of one child per day.

  • Keep liquid laundry packets out of children’s reach and sight.
  • Keep packets in their original container and keep the container closed.
  • If a child gets into liquid laundry packets, call the Poison Help number immediately: 800-222-1222.

Weight loss tip

Cutting one 12-ounce can of soda out of your diet daily equals about 150 calories less per day. In one year, you would be consuming 54,750 less calories. Since 3,500 calories equals one pound of body fat, you would lose over 15 pounds in one year, just from one small change.

Banana benefits

Bananas are rich in potassium. This mineral is important as it helps maintain fluid levels in the body and regulates the movement of nutrients and waste products in and out of cells. Potassium also helps muscles to contract and nerve cells to respond. It keeps the heart beating regularly and can reduce the effect of sodium on blood pressure.

Potassium may reduce the risk of kidney stones forming as people age. In turn, healthy kidneys make sure that the right amount of potassium is kept in the body. 

Healthy recipes

Banana pancakes (makes 6 pancakes)

  • 2 medium bananas
  • 1/2 cup of almond milk (or regular milk)
  • 2 eggs
  • 1 cup of flour
  • 1 tsp of baking powder
  • 1/2 tsp of baking soda

Puree the bananas with a potato masher or fork until smooth. Add almond milk. Add the eggs and whisk the mixture. Add flour, baking powder and baking soda. Mix the batter gently and try not to over mix. A few lumps are OK. If the mixture looks too thin, add a little extra flour. Heat up a non-stick skillet on medium heat. Using 1/4 cup as a measure, scoop the batter onto the skillet. In about 1 minute you should see some bubbles appear. Flip the pancake over and fry for another minute. Repeat this step with the remaining batter. There are 140 calories per pancake

Tips on maintaining weight loss

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Keep up your intake of fruits and veggies. Don't ignore those  fruits and veggies! Produce is a great snack option at only 25  calories per average half-cup serving. Plus, eating all this disease-preventing, healthy roughage helps fill you up.

Consistency pays. Tell yourself that no matter what, you’ll work out today, even if it’s just for 10 minutes. You don’t have to be  perfect – just being active every day will reinforce the idea that exercise is a habit worth your time.

Clean out your pantry and refrigerator. Get rid of the foods that sabotage your weight loss/weight maintenance efforts. Take these foods to the local food bank.

Cut out liquid calories. Eliminate sugary drinks such as sweetened iced tea, sodas, juices and sports drinks. Liven up the taste of water by adding lemon. Choose skim and 1-percent milk.

Hydrate before meals. Several studies show that drinking a glass of water before meals will help you eat less. Drinking water can boost metabolism by 24 percent to 30 percent over a period of 1-1.5 hours, helping you burn off a few more calories. One study showed that drinking a half liter (17 ounces) of water about a half an hour before meals helped dieters eat fewer calories and lose 44 percent more weight.

Dine out without pigging out. Get salad dressing on the side. It’s best to stick with 1 to 2 tablespoons. Dip your fork into the dressing and then into the salad. Only eat half your meal at restaurants and box up the other half to have for another meal. Avoid high-calorie appetizers and stay away from fried foods. 

Create emergency packs. Fill up snack size zip-lock bags with healthy foods such as nuts, fruits, baby carrots or other sliced vegetables to help you avoid unhealthy temptations. 

Fiber fills you up. Eat a fiber-filled apple before a meal to help you feel full faster. 

Go lean with bean protein. Beans are an affordable and healthy alternative to meats and are wonderfully filling. 

CalculateyourBMI  

Recipes and Tips: 

Texas A&M AgriLife Extension Service Dinner Tonight Healthy Cooking School – Recipes, Tips & Tricks Family Mealtime, What’s in Season and Taste of Texas http://dinnertonight.org

ChooseMyPlate.gov – SuperTracker, BMI Calculator, What’s Cooking, 10 Tip Series  http://www.choosemyplate.gov/ 

Texas Beef Council – Recipe Central  http://www.beeflovingtexans.com/ 

National Watermelon Board – Recipes, Carvings, Kids  http://www.watermelon.org/

Recipes and fun with kids: 

Dairy Discovery Zone (presented by Dairy Max, local Dairy Council) – Cooking with Kids, Crafts & Fun  http://dairydiscoveryzone.com/

Best Bones Forever! – Recipes, Get Active!, Fun Stuff  http://www.bestbonesforever.org/ 

K-State Kids a Cooking’ – Video Recipes, Tips & Techniques  http://www.kidsacookin.org/

Let’s Move!  Eat Healthy, Get Active, Take Action *Download 2013, 2014 and 2015 The Healthy Lunchtime Challenge Cookbook   http://www.letsmove.gov/kids-state-dinner 

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Submit items for this page to Healthy Communities Coordinator Kristyn Ward.