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……..nurturing body, mind, and spirit
Woman’s Club of Smithfield
August 2016
The goal of the Woman’s Club Wellness group newsletter is to provide
educational and informative articles, recipes and health tips to help
us all to become or remain healthy in body, mind and spirit.
hope you enjoy the information provided………………..
Throughout history, humans have used plants to treat all kinds of illnesses. Today, about 40 percent of our prescription medicines come from
plant extracts or synthesized plant compounds. Plant-based medicines are
everywhere, including the shelves of our local drugstores.
The Skinny on Fat: Good Fats vs. Bad Fats
How fats fit into your healthy diet.
Fat, fat, fat! Would all of our weight loss problems be solved if we just eliminated fat from our diets? Unfortunately, it's not that simple. We actually need fats -- can't live without them, in fact. Fats are an important
part of a healthy diet: They provide essential fatty acids, keep our skin soft, deliver fat-soluble vitamins, and
are a great source of energizing fuel. But it's easy to get confused about good fats vs. bad fats, how much
fat we should eat, how to avoid artery-clogging trans fats, and the role omega-3 fatty acids play in heart
The U.S. Department of Agriculture's 2005 Dietary Guidelines recommend that adults get 20%-35% of their
calories from fats. At a minimum, we need at least 10% of our calories to come from fat.
The problem is that the typical American diet is higher in fat: Roughly 34% to 40% of our calories come
from fat. Why? Because they taste so good and are widely available in our food supply. Fats enhance the
flavors of foods and give our mouths that wonderful feel that is so satisfying.
Does Dietary Fat Make You Fat?
So you might assume that fat is to blame for the obesity epidemic now plaguing our nation. Actually, fat is
only part of the problem. Obesity is much more complicated than just overeating a single nutrient. Eating
more calories -- from fats, carbohydrates, protein, and alcohol -- than you burn off leads to weight gain.
Simply put, people who get little physical activity and eat a diet high in calories are going to gain weight.
Genetics, age, sex, and lifestyle also weigh into the weight-gain formula.
That said, dietary fat plays a significant role in obesity. Fat is calorie-dense, at 9 calories per
gram, while carbs and protein have only 4 calories per gram, and alcohol has 7 calories per
gram. It's easy to overeat fats because they lurk in so many foods we love: french fries, processed foods, cakes, cookies, chocolate, ice cream, thick steaks, and cheese.
And eating too much fat does more than expand our waistlines. Our love affair with fat has
helped to trigger an increase in the rates of type 2 diabetes, certain cancers, and heart disease.
"Choosing the right types of dietary fats to consume is one of the most important factors in reducing the risk of
developing heart disease," says Tufts University researcher Alice Lichtenstein. DSc.
But while choosing healthier fats is better for your heart, when it comes to your waistline, all fats have about the
same number of calories. And cutting the total fat in your diet not only helps you shed pounds, it can also help
you live longer and healthier.
There is a strong association between being overweight and many types of cancer, especially breast cancer among postmenopausal women, and colon cancer," says Colleen Doyle,
MS, RD, nutrition and physical activity director for the American Cancer Society.
"Eating less total fat will not directly lower your cancer risk, but it will help you control your
weight -- which in turn can reduce your risk of cancer."
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 bothblood cholesterol 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
American Heart Association recommends eating 2 servings of fatty fish each week.
"Plant sources are a good substitute for saturated or trans fats, but they are not as effective
as fatty fish in decreasing cardiovascular disease," notes Lichtenstein. Do keep in mind that
your twice-weekly fish should not be deep-fat fried!
It is best to get your omega-3s from food, not supplements, Lichtenstein says: "Except for
people with established heart disease, there is no data to suggest omega3 supplements will decrease heart disease risk."
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 antioxidant vitamin 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.
Saturated fats are found in animal products (meat, poultry skin, high-fat dairy, and eggs) and in vegetable 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.
Lichtenstein recommends using liquid vegetable oils in place of animal or partially hydrogenated fats.
"There is evidence that saturated fats have an effect on increasing colonand prostate cancer risk, so we
recommend whenever possible to choose healthy unsaturated fats -- and always strive to be at a
healthy weight," Doyle explains.
We're also hearing a lot these days about trans fatty acids, or trans fats. There are two types of trans
fats: the naturally occurring type, found in small amounts in dairy and meat; and the artificial kind that
occur when liquid oils are hardened into "partially hydrogenated" fats.
Natural trans fats are not the type of concern, especially if you choose low-fat dairy products and lean
meats. The real worry in the American diet is the artificial trans fats. They're used extensively in frying,
baked goods, cookies, icings, crackers, packaged snack foods, microwave popcorn, and some margarines.
Some experts think these fats are even more dangerous than saturated fats.
"Trans fats are worse than any other fat, including butter or lard," says Michael Jacobson, executive director of the Center for Science in the Public Interest, a nonprofit advocacy group.
Research has shown that even small amounts of artificial trans fats can increase the risk for heart disease by increasing LDL "bad" cholesterol and decreasing HDL "good" cholesterol. The American Heart
Association (AHA) recommends limiting trans fat to less than 2 grams per day, including the naturally
occurring trans fats. The U.S. Dietary Guidelines simply recommend keeping trans fats consumption as
low as possible.
Still, eliminating trans fats is not a magic bullet, experts say.
"Trans fat is getting lots of bad press, but it is important to keep in mind the 'big fat picture,' which includes lowering total fat, reducing saturated fat, and engaging in an overall healthy lifestyle," cardiologist Robert Eckel, MD, tells WebMD.
Which Fat Is Which?
Most foods contain a combination of fats but are classified according to the dominant fat. The chart on
the next page 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
Corn oil
Canola oil
Fish oils
Almond oil
Meat, lunchmeat
Soybean oil
Walnut oil
Poultry, poultry skin Safflower oil
Olive oil
Coconut products
Sesame oil
Peanut oil
Cottonseed oil
Sunflower oil
Nuts and seeds
Peanut butter
Palm oil, palm kernel
oil and products
Dairy foods (other
than skim)
Partially hydrogenated oils
Read Labels and Make Better Choices
The best way to keep on top of the fats in your diet is to become a label reader. On the nutrition facts
panel, you'll find all the information you need to make healthful choices. Look for foods that are low in
total fat and well as in saturated and trans fats. Bear in mind that a product whose label boasts it is
"trans fat free" can actually have up to 0.5 grams of trans fats per serving -- and these can add up
Here are more tips to help you reduce the total amount of fat in your diet and make sure the fats you
consume are the healthy ones:
Choose a diet rich in whole grains, fruits, and vegetables.
Try a vegetarian meal, with plenty of beans, once a week.
Select dairy products that are skim or low-fat.
Experiment with light and reduced-fat salad dressings.
Replace fattier sauces with vinegars, mustards, and lemon juice.
When using fats, do so sparingly. Try to use unsaturated liquid oils, such as canola or olive, instead of butter or partially hydrogenated margarine.
Limit your consumption of high-fat foods, such as processed foods, fried foods, sweets, and desserts.
When cooking, substitute the lower-fat alternative (for example, low-fat sour cream or low-fat
cream cheese) whenever possible
Article reprinted from:
Grilled Eggplant with Tomatoes and Feta
1 large eggplant
3 large heirloom tomatoes, to closely match the diameter of the eggplant
1 tbsp olive oil
1/2 cup fresh basil leaves
4 garlic cloves, minced
1/4 cup reduced fat feta cheese crumbles
Juice from half a lemon
Salt and pepper to taste
Cut of the eggplant crosswise into ½” thick rounds. Lightly season them with salt and leave them for 30
minutes on a side to let water to come out of the eggplant.
Lightly mist each slice with an olive oil mister and grill them on a grill rack that’s been lightly sprayed with
non-stick cooking spray for about 2-3 minutes each side.
Finely chop the basil leaves, and combine with olive oil, lemon juice, garlic and salt & pepper.
Cut the tomatoes to 1/4” thick rounds.
Spray a small baking sheet with non-stick cooking spray and preheat oven to 400 degrees.
Arrange 4 eggplant rounds side by side.
Spread about 1/2 tablespoon of the basil-garlic mixture on top of each one, then sprinkle feta crumbs. Top
each with tomato rings. Add another layer of eggplant, basil spread, feta and tomato rounds and top
with the rest of the crumbled feta.
Bake for 15 minutes. Serve immediately.
Preparation time: 45 minute(s)
Cooking time: 20 minute(s)
Number of servings (yield): 4
Each serving = 3 Points +
PER SERVING: 119 calories; 5g fat; 14g carbohydrates; 4g protein; 6g fiber
Welcome to the Smithfield Hog Jog 5K Run/
Walk, Wild Hog, and Piglet Run!!!!!
Join us Saturday, October 8th, 2016 for the 15th annual Smithfield
Hog Jog!!!
Registration is now open @ .
This charity run is a challenging, family and community oriented 5K run/walk through downtown historic Smithfield and our beautiful Virginia countryside.The Hog Jog is a
standard 5K the, Wild Hog is a mystery course, (4.0 miles this year), runners only. Whole Hog
teams for groups of 10 or more, just $20 each! (Event coordinator: Robin Gearey [email protected] (757-329-2418).
5K Race Course
Order of Events
7:00 A.M. Race Day Registration (closes at 8:45)
9:00 A.M. 5K Run/Walk
9:00 A.M. Wild Hog Mystery Course (~4 miles)
10:15 A.M. Kids Piglet Run (Ages 10 and under)
10:30 A.M. Awards and Post Race Party featuring Gwaltney hot dogs, soda, and beer.
5K Run/Walk
Wild Hog (Run through a portion of Windsor Castle Park!)
Piglet Run (The kids run is a short sprint designed for younger children). Each child will receive
a prize.
Whole Hog Team Category
Groups of 10 or more, only $20 each!!! Group registrations must be postmarked and delivered in 1 envelope by September 25, 2016. Must have designated team leader to pick up registration bibs and t-shirts on race day.This is your chance to showcase your school, work or social
group! Be creative!
Post-Race Party
After the race, join us for beer (if you're of age!), water,sodas, Gwaltney hot dogs, awards, music and door prizes. We can't wait to see you!!!
Registration Details
Register early, pre-registration ends September 25th! Pre-register online at
Same-day registration available for $30.