Download e-book for iPad: 365 Days of Healthy Eating from the American Dietetic by American Dietetic Association (ADA)

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And nuts are cholesterolfree, too. Pick an easy nutritious culinary idea today. • Use nuts as a condiment. Sprinkle on soup, salad, yogurt, chicken or fish, or cooked veggies. • Switch nuts for different benefits. Try chopped hazelnuts in salads, walnuts in pesto, or pistachios on baked fish. • Try this crumby idea: Mix finely chopped nuts in a bread crumb topping. • Give a toast to nuts! Toast nuts in a dry skillet over medium heat for 3 to 5 minutes, shaking often, to intensify their flavor. qxd 10/29/03 52 3:47 PM Page 52 365 DAYS OF HEALTHY EATING FROM THE ADA March 9 Confront Emotional Eating Feeling stressed, angry, or bored?

Get in touch with your reality. Log real time (in a notebook or a PDA) spent on moderate activity to know how active you really are. • Take 10. Get your 60 minutes of active living daily in 10-minute segments, if that’s easier for you. January 23 Your BMI? Do you know your BMI (Body Mass Index)? Do you know what your number means? BMI is meant to screen for, not diagnose, overweight or obesity. It’s a tool to evaluate your weight in relation to your height. A higherthan-healthy number (above 25) suggests a higher risk for weightrelated health problems such as heart disease, hypertension, stroke, diabetes, some cancers, arthritis, and breathing problems.

Second, cruciferous vegetables have a unique phytonutrient array that includes cancer-fighting indoles and isothiocyanates, and fiber. Enjoy this three-cruciferous-veggie dish: Garlicky Greens 1 tablespoon extra-virgin olive oil 3 ⁄4 cup sliced leek, white part only 1 ⁄2 cup chopped scallions (about 3), both green and white parts 1 tablespoon minced garlic (2 large cloves) 3 cups chopped kale 3 cups collard greens cut in 1⁄2-inch ribbons 1 cup chopped broccoli 5 cups fresh spinach 1 cup fat-free, reduced-sodium chicken broth Salt and freshly ground black pepper, to taste Heat oil in a large, heavy skillet over medium-high heat.

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