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Six Picks Series – The Top 6 Things You Need to Know About Enjoying Nutrition

  1. Don’t force the issue. When people choose healthy foods, but don’t choose ones that they enjoy eating, they are simply setting themselves up to want those foods they are avoiding even more.  
  2. Eat what appeals to you.  In order to really enjoy what you’re eating, stop preventing yourself from eating what you really love. If you stop beating yourself up for eating that brownie, you’ll eventually start eating healthy foods because you want them, instead of having to eat them.  
  3. Abandon the low-fat versions you don’t like. If you hate fat-free dressing, just eat the “light” version, and decide to cut out fat somewhere else in your diet. Cut fat in areas where you don’t notice the taste difference or where the result is worth the effort.
  4. Balance is good. Eat what you enjoy and know that weight control and good nutrition can be achieved by eating a combination of high and low-calorie foods.
  5. Be careful of resenting your nutritious choices. If you constantly force yourself to eat healthy foods in place of what you really want, you’re just setting yourself up to hate nutrition and desire unhealthy foods more.
  6. Think positive. Be uplifting when you think about your food choices. Instead of berating yourself for forgetting to eat vegetables one day, just make a plan to make the next day healthy and delicious so that you enjoy it that much more. Nutrition doesn’t mean you have to sacrifice what you enjoy.

Check out our website (www.ncescatalog.com) and catalog for other great resources and ideas!

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Gluten-Free Apple Date Bread

This recipe and many others can be found in ‘Gluten-Free Diet’.  Item # 3034 at www.ncescatalog.com or in our catalog.

Ingredients:

  • 3 eggs
  • ½ cup chunky applesauce
  • ¾ cup apple juice or water
  • 1 tsp. apple cider vinegar
  • 1 tsp. vanilla extract
  • 1 tbsp. vegetable oil

 

  • 2 cups white rice flour
  • ½ cup tapioca starch flour
  • ½ cup cornstarch

OR use 3 cups of your own favorite GF flour mix instead of the above flours

  • ½ cup non-fat dry milk
  • 1 tsp. salt
  • 1 tbsp. sugar
  • 2 tsp. cinnamon
  • 1 tbsp. xanthan gum
  • 2 ¼ tsp. yeast

 

  • ¾ cup finely chopped GF pitted dates
  • 1 tsp. orange zest

Electric Mixer Instructions (Bread Machine Instructions included with book)

  • In a medium-sized bowl, mix all the liquid ingredients together and set aside.
  • Place all the dry ingredients, including the yeast, in to the mixer bowl and blend flours together on low speed.
  • Slowly add the liquid ingredients to the dry while the mixer is on low.
  • Beat on high for 3-4 minutes.  Mixture should look silky.  If the dough is too dry, add liquid 1 tablespoon at a time.
  • Add the dates and orange zest after the dough has been thoroughly mixed.
  • Place the dough into a 9 x 5-inch loaf pan that has been greased and dusted with rice flour.  Bake in a preheated 350°F oven for 60-70 minutes.  Start checking for the bread being done at 55 minutes.  When done, remove bread from pan and place on cooling rack.  Do not cut or package until the bread cools, approximately 2-3 hours.

Yield: 15 Slices (1/2” thick)

Note: Apple juice, applesauce and dates make this bread moist and flavorful.

Nutrition Analysis:

1 serving = 1 Slice (1/2 “ thick)

Calories (kcal) 187
Carbohydrates (g) 39
Dietary Fiber (g) 2
Fat (g) 2
Protein (g) 4
Iron (mg) 0.7
Calcium (mg) 51
Sodium (mg) 208

 

Case, Shelley. (2008). Gluten-free diet. Regina, Canada: Case Nutrition Consulting Inc.

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Heart Health, A Salty Situation (Week 2)

April is National Hypertension Month. In recognition of this, we have decided to highlight this week for you, some exercise suggestions increase your heart health and lower your risk of hypertension.

Lowering the amount of sodium and salt we consume is a tricky business, but it can be done. Since salt and sodium have been directly linked to heart disease, high blood pressure and hypertension; reducing the amount you intake is a high priority in changing your diet.

Below are some tips on how to reduce the amount of sodium in your diet:

About 85% of our sodium comes from foods right off the shelves, not from salt in the shaker. Taking a little time to research your grocery shopping can go a long way towards lower your risk of hypertension.

Most foods you can think of have a low-sodium alternative. Knowing how to find these alternatives is a big step in the right direction.

Many times, there will be a huge difference in sodium levels, just between brands. Make sure to read the labels to find which has the lowest amounts of sodium and try them out.

Many over-the-counter health aids, like ibuprofen, aspirin, antacids and dentifrices have surprisingly large amounts of sodium (even up to 760mg!). Check with your pharmacist or healthcare provider for low sodium alternatives.

This information and much more can be found in the book: “Pocket Guide to Lower Sodium Foods.” One of many heart health items available in our catalog and at www.ncescatalog.com.  Item # 4023.