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P2 Preventing Costly Mistakes Health Advocate has some recommendations P3 Good vs Bad Fats The good, the bad, and the ugly P4 Exercise Tips DRINK MORE WATER!! OUR ROAD TO WELLNESS August 2016 | 215.912.3600 | www.cardonewellness.com | F cardone wellness | T @cardonewellness SHIFT in behavior to reduce Saturated Fats intake to less than 10 percent of calories per day: Individuals should aim to shift food choices from those high in saturated fats to those high in polyunsaturated and monounsaturated fats. Strategies to lower saturated fat intake include reading food labels to choose packaged foods lower in saturated fats and higher in polyunsaturated and monounsaturated fats, choosing lower fat forms of foods and beverages that contain solid fats (e.g., fat-free or low-fat milk instead of 2% or whole milk; low-fat cheese instead of regular cheese; lean rather than fatty cuts of meat), and consuming smaller portions of foods higher in saturated fats or consuming them less often. One realistic option is to change ingredients in mixed dishes to increase the amounts of vegetables, whole grains, lean meat, and low-fat or fat-free cheese, in place of some of the fatty meat and/or regular cheese in the dish. Food Category Sources of Saturated Fats in the U.S. Population Ages 2 Years and Older DATA SOURCE: What We Eat in America (WWEIA) Food Category analyses for the 2015 Dietary Guidelines Advisory Committee. Estimates based on day 1 dietary recalls from WWEIA, NHANES 2009-2010. 15 Minute Healthy Roasted Chicken and Veggies Servings: 2 | Prep Time: 5 min | Cook Time: 15 min | Total Time: 20 min | Ingredients: • 2 medium chicken breasts, chopped • 1 cup bell pepper, chopped (any colors you like) • ½ onion, chopped • 1 zucchini, chopped • 1 cup broccoli florets • ½ cup tomatoes, chopped or plum/grape • 2 tablespoons olive oil • ½ teaspoon salt • ½ teaspoon black pepper • 1 teaspoon italian seasoning • ¼ teaspoon paprika (optional) Add me to your recipe collection Preventing Costly Mistakes Medical bills can be costly, but there are ways you can save! Here’s what can drive up your medical expenses: •Using out-of-network providers. Providers outside of your network have not agreed to any set rate with your insurer, and may charge more. •Unexpected charges on your bill. Common reasons for an unexpected bill for service or hospitalization include: • Incorrect treatment coding • Typo of your insurance ID number • Double billing for the wrong number of hospital days •Unnecessary ER trips. Are you going to the ER because your asthma, diabetes or another condition is flaring up? If so, it's time to talk to your doctor about your treatment plan to help you get better control. KEEP OUR NUMBER HANDY HealthAdvocate.com/members 1) Your body needs some fat from food. It's a major source of energy. It helps you absorb some vitamins and minerals. Fat is needed to build cell membranes, the vital exterior of each cell, and the sheaths surrounding nerves. It is essential for blood clotting, muscle movement, and inflammation. For long-term health, some fats are better than others. Good fats include monounsaturated and polyunsaturated fats. Bad ones include industrial-made trans fats. Saturated fats fall somewhere in the middle. 866.695.8622 Help is just a phone call away! Source: health.harvard.edu 2) The 2015-2020 Dietary Guidelines for Americans offers the following recommendations about dietary fat intake: • Avoid trans fat. • Limit saturated fat to less than 10 percent of calories a day. • Replace saturated fat with healthier monounsaturated and polyunsaturated fats. RECIPE, CONTINUED FROM FRONT Instructions: Source: mayoclinic.org 1. Preheat oven to 500 degree F. 2. Chop all the veggies into large pieces. In another cutting board chop the chicken into cubes. 3. Place the chicken and veggies in a medium roasting dish or sheet pan. Add the olive oil, salt and pepper, italian seasoning, and paprika. Toss to combine. 4. Bake for 15 minutes or until the veggies are charred and chicken is cooked. Enjoy with rice, pasta, or a salad. 3) Check out heart.org's "My Fats Translator." Plug in your info and get personalized recommendations. https://www.heart.org/HEARTORG/HealthyLiving/FatsAndOils/ Fats101/My-Fats-Translator_UCM_428869_Article.jsp source: http://thecleaneatingcouple.com/fresh-mozzarella-salad/ 2 Good Fats vs. Bad Fats Basically, there are two groups of fats: saturated and unsaturated. Within each group are several more types of fats. Let's start with the good guys -- the unsaturated fats. Unsaturated fats include polyunsaturated fatty acids and monounsaturated fats. Both mono- and polyunsaturated fats, when eaten in moderation and used to replace saturated or trans fats, can help lower cholesterol levels and reduce your risk of heart disease. Polyunsaturated fats, found mostly in vegetable oils, help lower both bloodcholesterol levels and triglyceride levels -- especially when you substitute them for saturated fats. One type of polyunsaturated fat is omega-3 fatty acids, whose potential heart-health benefits have gotten a lot of attention. Omega-3s are found in fatty fish (salmon, trout, catfish, mackerel), as well as flaxseed and walnuts. And it's fish that contains the most effective, "long-chain" type of omega-3s. The other "good guy" unsaturated fats are monounsaturated fats, thought to reduce the risk of heart disease. Mediterranean countries consume lots of these -- primarily in the form of olive oil -- and this dietary component is credited with the low levels of heart disease in those countries. Monounsaturated fats are typically liquid at room temperature but solidify if refrigerated. These heart-healthy fats are typically a good source of the antioxidantvitamin E, a nutrient often lacking in American diets. They can be found in olives; avocados; hazelnuts; almonds; Brazil nuts; cashews; sesame seeds; pumpkin seeds; and olive, canola, and peanut oils. The 'Bad' Fats in Your Diet Now on to the bad guys. There are two types of fat that should be eaten sparingly: saturated and trans fatty acids. Both can raise cholesterol levels, clog arteries, and increase the risk for heart disease. Continued on page 4 Saturated fats are found in animal products (meat, poultry skin, high-fat dairy, and eggs) and in vegetable Continued from page 1 3 Solid fats are the fats found in meats, poultry, dairy products, hydrogenated vegetable oils, and some tropical oils. They contain more saturated fatty acids and less mono- and polyunsaturated fatty acids, compared to oils. Solid fats, including the tropical oils, are solid at room temperature. In some foods, such as whole milk, the solid fat (butterfat) is suspended in the fluid milk by the process of homogenization. The purpose of discussing solid fats in addition to saturated fats is that, apart from the effects of saturated fats on cardiovascular disease risk, solid fats are abundant in diets in the United States and contribute substantially to excess calorie intake. Solid fats, consumed as part of foods or added to foods, account for more than 325 calories or more than 16 percent of calories per day, on average, for the U.S. population but provide few nutrients. Food category sources of solid fats are similar to those for saturated fats: mixed dishes, snacks and sweets, protein foods, and dairy. Because solid fats are the major source of saturated fats, the strategies for reducing the intake of solid fats parallel the recommendations for reducing saturated fats. These strategies include choosing packaged foods lower in saturated fats; shifting from using solid fats to oils in preparing foods; choosing dressings and spreads that are made from oils rather than solid fats; reducing overall intake of solid fats by choosing lean or low-fat versions of meats, poultry, and dairy products; and consuming smaller portions of foods higher in solid fats or consuming them less often. Good Fats vs. Bad Fats EXERCISE TIPS WATER Continued from page 3 fats that are liquid at room temperature, such as coconut and palm oils. The 2005 Dietary Guidelines recommend limiting saturated fats to 10% or less of your total calories, while the American Heart Association recommends keeping them to just 7% of total calories Which Fat Is Which? Most foods contain a combination of fats but are classified according to the dominant fat. This chart lists sources of the good-for-you unsaturated fats as well as some examples of fats you want to avoid. Saturated Fats or trans fatty acids Polyunsaturated Fats Monounsaturated Fats Butter Corn oil Canola oil Lard Fish oils Almond oil Meat, lunchmeat Soybean oil Walnut oil Poultry, poultry skin Safflower oil Olive oil Coconut products Sesame oil Peanut oil Palm oil, palm kernel oil and products Cottonseed oil Avocado Dairy foods (other than skim) Sunflower oil Olives Partially hydrogenated oils Nuts and seeds Peanut butter Ever wake up in the middle of the night clutching your calf in pain? Often called a "Charlie Horse," this is just one type of cramp that could be prevented by being more hydrated. Be sure to hydrate throughout the day, every day. It takes a couple of hours for your body to absorb water, so you can’t just drink right before exercise. Make it a habit to drink water regularly throughout the day, and your muscles will be thankful! CARDONE industries Upcoming Events Health Coach Samantha Boyd E-MAIL [email protected] Phone 215.912.3031 WEDNESDAY, AUGUST 24 TH LUNCH & LEARN ShopRite Dietician Phyllis LoDuca speak about: "For the Love of Fat" RSC Auditorium - 12:00 pm - 12:30 pm Health Coach Consultant Christine Winchester E-MAIL [email protected] Phone 215.912.3736 WEBSITE cardonewellness.com 4