Health and Wellness at WomanTalkLive
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WellPower: Try This Grain – Polenta
Thursday, May 16, 2013
The Clinical Nutrition Team at Saint Agnes HospitalPolenta is coarsely or finely ground yellow or white cooked cornmeal. Polenta has a legacy dating back to the 1700’s when it was made popular in Italy. It was considered peasant food because it was plentiful and cheap. To make it, ground, dried corn is boiled in water or broth to create its creamy texture (similar to porridge) that has a mild, nutty corn flavor. Polenta is full of nutrients, including protein and fiber. It is a low carbohydrate food rich in vitamin A and C making it a good source of caroteinoids and lutein. 1 cup of polenta has only 145 calories, 3 grams protein, 3 grams fiber, 1 gram of fat and no cholesterol.
Polenta is a wonderful dish that goes with breakfast, lunch and dinner entrees and it can be served hot or cold, soft or hard making it one the most versatile foods. Since polenta is gluten free it can easily replace wheat-based meals. Polenta firms up when cooled and can be cut into squares for grilling, sautéing or baking. Tubes of polenta are sold in the produce section of grocery stores to make preparation simple. Polenta can be made into bite-sized appetizers, used as a side dish to meat or fish or a main vegetarian entrée topped with vegetables and beans.
Here’s to making a nutritious and yummy food choice,
The well4life® Team
well4lifeprogram.com*****
Want more great health tips and inspiration to achieve your wellness goals? Subscribe to WellPower, our monthly e-newsletter. Visit www.well4lifeprogram.com to sign up.
If you’d like even more support for your weight loss goals, attend a free well4life® information session at Saint Agnes Hospital. For session dates and to register, call 1-866-690-9355.
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WellPower: Celebrate Mother’s Day
Thursday, May 9, 2013
Sharon Dols, well4life® Coordinator, Saint Agnes HospitalMother’s Day is a celebration honoring mothers and motherhood. Motherhood can be the greatest blessing in a woman’s life. As stated on the Wikipedia website, “Mother’s Day is a holiday honoring motherhood that is observed in different forms throughout the world. The American incarnation of Mother’s Day was created by Anna Jarvis in 1908 and became an official U.S. holiday in 1914. While dates and celebrations vary, Mother’s Day most commonly falls on the second Sunday in May and traditionally involves presenting mothers with flowers, cards and other gifts”.
Mother’s Day is a treasure for all women not just mothers. We, at one point in our lives, have shared a special moment not only with our mothers but with our grandmothers, sisters, daughters, aunts, nieces, cousins or girlfriends. Mother’s Day provides an excellent reminder that the women in our lives are a guiding force and are responsible for making us who we are. Pause for a moment, to remember that special person who made you whom you are today. We should value and appreciate all that our mothers have done for us and be grateful that we are here now because of them. Mother’s Day is a great time to pay tribute and to say thank you to the amazing women in your life. Beyond the traditional gifts of flowers, jewelry and cards, give your mom or your favorite lady the gift of good health. Spend time walking or exercising with them. Or, cook them a healthy meal. If your mom or special someone is no longer living, honor their memory by donating to their preferred charity or working on their favorite cause.
The following is a favorite quote of mine that sums up the celebration of Mother’s Day. “May the day be filled with special moments that create lasting memories for you to hold close to your heart. Mothers hold their children’s hands for a short while….but their hearts forever!”– Author Unknown
Best wishes for a Happy Mother’s Day,
The well4life® Team
well4lifeprogram.com*****
Now is the time to make it a top priority to take care of yourself. Learn how to live a healthy lifestyle and achieve your health and wellness goals with the well4life® program at Saint Agnes Hospital.
Find out more at www.well4lifeprogram.com or register for our free monthly information sessions by calling 1-866-690-9355.
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WellPower: Nutrition Myths – Busted!
Thursday, May 2, 2013
The Clinical Nutrition Team at Saint Agnes HospitalThese days there seems to be a bunch of misinformation floating around about healthy eating. Here are a few nutrition myths debunked.
- Myth: Diet soda is a healthy beverage option.
Truth: Research has shown that individuals who consume diet sodas on a regular basis tend to consume more calories and be overweight or obese. Researchers speculate that people think they’ve been “good” by drinking diet soda and may reward themselves with higher calorie and higher fat foods.
- Myth: A gluten-free diet can be used for weight loss.
Truth: Gluten-free foods aren’t always healthier and may have a higher calorie content than gluten-containing foods. Many gluten-free foods lack fiber and other nutrients that whole grains contain. Gluten-free diets tend to be higher in fresh fruits and vegetables, but gluten-free cookies, cakes, pastries and crackers all provide excess calories with minimal nutrition. Gluten free diets should only be followed by those with celiac disease or who have a gluten-intolerance.
- Myth: Eggs will raise your cholesterol.
Truth: Saturated and trans fats are the main components in a diet that will raise cholesterol levels. Eggs are great sources of lean protein and contain lutein, a nutrient that promotes eye health. Eggs are also one of the few foods that provide you with vitamin D, which many of us are deficient in. If you have heart disease, limit yourself to 2-3 whole eggs per week.
- Myth: Greek yogurt has as much calcium as regular yogurt.
Truth: Greek yogurt is higher in protein than traditional yogurt, but is actually much lower in calcium. While Greek yogurt is a healthy food option, make sure you are getting enough calcium from other food sources like milk, low fat cheese, broccoli, spinach or fortified orange juice.
Here’s to “being in the know”,
The well4life® Team
well4lifeprogram.com*****
The well4life® program at Saint Agnes Hospital provides the support and expertise to help you be successful in your weight loss and healthy lifestyle goals. You’ll benefit from a personal health coach, regular biometric screenings, fitness classes, a web companion, educational classes and more.
For details, visit www.well4lifeprogram.com or register for our free information session on May 11th by calling 1-866-690-9355.
- Myth: Diet soda is a healthy beverage option.
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WellPower: Spotlight On… Chia Seeds
Thursday, April 25, 2013
The Clinical Nutrition Team at Saint Agnes HospitalChia seeds have recently been in the news as being a weight-loss “superfood”. While “superfood” is actually a made-up term, chia seeds do have many health benefits. They are a great source of protein, offering 4 grams per tablespoon serving, and provide 11 grams of fiber. Chia seeds will help keep you fuller longer and may prevent you from overeating. They are also rich in calcium, providing 18% of an adult’s daily requirements. One of the greatest benefits of chia seeds is that they contain 5 grams of omega-3 fatty acids per serving, which is over double the amount in a serving of salmon. Incorporate chia seeds into your diet slowly to decrease gas and abdominal discomfort from the high fiber content. Also note that chia seeds are calorie dense, having 137 calories per ounce, so watch the amount you use.
Chis seeds can be found in most health food stores or in the health food section of your local grocery store. They can be stirred in to cereal, oatmeal, yogurt, pancake or muffin batter or tossed into salads or smoothies. Whatever you mix them with, enjoy the health benefits chia seeds offer.
Here’s to Chia Seeds–a powerhouse of nutrition,
The well4life® Team
well4lifeprogram.com*****
With the well4life® program at Saint Agnes Hospital, we’re seeing amazing results in our clients including significant weight-loss at the 8-12 week mark, as well as the end of our 8-month program. Our clients have also lowered their blood pressure, raised their HDL (good) cholesterol, decreased their BMI and carved inches off their waistlines. This all adds up to better overall health and quality of life.
For details about how the well4ife® program can help and support you, visit www.well4lifeprogram.com or attend a free information session. To register, call 1-866-690-9355.
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WellPower: Say Yes to Breakfast!
Thursday, April 18, 2013
The Clinical Nutrition Team at Saint Agnes HospitalBreakfast really is the most important meal of the day. After a long night of sleep, breakfast is the energy to get you going for the day. People who eat breakfast have greater attention spans, are more alert and have more energy.
Any breakfast is better than none, but we shouldn’t eat Pop-tarts and doughnuts every day. A healthy breakfast will contain whole grains, fruit, protein and dairy. Carbohydrates, protein and fat help keep hunger away until lunch-time so you can better concentrate.
Here are some healthy, simple breakfast ideas:
- Ready-to-eat cereal (at least 3 grams of fiber, less than 2-3 grams of fat, less than 10 grams of sugar)
- Oatmeal
- Bagel with low-fat cream cheese or peanut butter
- Scrambled eggs with low-fat cheese
- Toasted English muffin with lean ham and low-fat cheese
- French toast, waffles or pancakes (try wheat or whole grain varieties)
Short on time in the morning? Plan out the night before what you would like to eat the next morning and organize your clothing outfit for the next day so there is less work to be done when you wake up. Keep your pantry stocked with quick, healthy options like cereal and oatmeal. And wake up a little earlier; 15 minutes is all it takes to fit in a delicious, nutritious breakfast!
Here’s to a tasty breakfast–the best meal of the day,
The well4life® Team
well4lifeprogram.com*****
Want more great health tips and inspiration to achieve your wellness goals? Subscribe to WellPower, our monthly e-newsletter. Visit www.well4lifeprogram.com to sign up.
If you’d like even more support for your weight loss goals, attend a free well4life® information session at Saint Agnes Hospital. For session dates and to register, call 1-866-690-9355.