| May is the best time
to enjoy the mild weather and flowers in full bloom. Even more invigorating
is the joy you get when you make simple and healthy changes to your
daily eating and activity habits. This is the month to get healthy,
get fit, and get outdoors!
This month's Fit Business Tips offer bite-sized hints for your
on-the-go lifestyle. You'll learn that eating healthy won't be
such a challenge once you discover the benefits of strawberries
and snap peas, this month's featured fruit and vegetable.
QUICK AND SIMPLE TIPS
- Choose outdoors instead of indoors:
Instead of eating a healthy lunch in the lunchroom or at your
desk, choose a spot outdoors and away from your worksite. Not
only will you enjoy some physical activity, but you will have
a nice quiet spot to relax. Remember to wear sunscreen anytime
you're enjoying the outdoors.
- Every step counts: Use a pedometer
to keep track of how many steps you take. You can wear the pedometer
on your daily walk to work, around the office, and when you
go outside for a walk with your co-workers. Aim for 10,000 steps
a day.
- National Bike Month: It's time
to dig that bike out of the garage this month! Riding a bike
is an excellent way to get your daily dose of physical activity.
If you are able to, try and ride your bike to work the week
of May 15th for National Bike to Work Week.
April's Fruit of the Month
Health Benefits
Did you know that strawberries are a good source of fiber and
high in Vitamin C and folate? The fiber found in strawberries
is insoluble fiber, which can help promote regularity. Including
strawberries in your lowfat diet along with a colorful variety
of fruits and vegetables will help you to maintain heart health,
urinary tract health, memory function, and a lower risk of some
cancers.
Selection
Strawberries are picked at their peak freshness. They do not ripen
after harvesting. So make sure to pick ones that are bright red,
have a natural shine, and green caps that look fresh.
Storage
Store strawberries in the refrigerator, lightly wrapped with plastic.
Do not wash them until you are ready to eat them. This keeps them
fresh. Before serving, use cool water to gently wash strawberries
with the green caps still attached. For the best flavor, allow
strawberries to reach room temperature before serving.
Preparation Ideas
Slice strawberries into cereal and lowfat yogurts. Blend frozen
strawberries with ice and orange juice to make a quick and tasty
smoothie. Also, try tossing strawberries in a salad.
FEATURED AVACADO RECIPE: BANANA BERRY PANCAKES
Ingredients
1 large banana, peeled and sliced
1 cup complete pancake mix
½ cup water
non stick cooking spray
Topping
1½ cups frozen or fresh strawberries
2 tablespoons strawberry jam
Preparation
- Place banana in a medium bowl and mash with a fork.
- Add pancake mix and water; stir until blended.
- Spray a large skillet with nonstick cooking spray over medium
heat.
- Pour ¼ cup batter for each pancake into hot skillet.
- Cook pancakes for 2 minutes on each side or until cooked through.
- While the pancakes are cooking, place berries in a small bowl
with jam.
- Microwave on high for 1 minute.
- Stir, then cook for 1 minute more.
- Spoon topping over pancakes.
Makes 4 servings. 2 pancakes per serving.
 Nutrition
Information Per Serving
Calories 200, Carbohydrate 43 g, Protein 4 g, Total Fat 2 g,
Saturated Fat 0 g, Cholesterol 0 mg, Sodium 400 mg, Dietary Fiber
3 g
Recipe Courtesy of Discover the Secret to Healthy Living,
California 5 a Day-for Better Health! Campaign.
March's Vegetable of the Month
Health Benefits
Snap peas are a good source of Vitamins A and B6 and are high
in Vitamin C, folate, and iron. Including snap peas in your lowfat
diet along with a colorful variety of fruits and vegetables will
help you to maintain a lower risk of some cancers, vision health,
and strong bones and teeth.
Selection
Snap peas should be bright green with smooth skin. Avoid snap
peas that have breaks or cuts, visible peas bulging out, or pods
with soft or moldy tips.
Storage
Snap peas are best if eaten on the day of purchase, but will keep
in a plastic bag in the refrigerator for up to two days.
Preparation Ideas
Simply remove the stem and the strings on either side of the pod
by pulling down on the stem. Enjoy snap peas on their own as an
afternoon snack, as a salad topping, or try steaming them with
your other favorite veggies as a side dish at dinner.
FEATURED SNAP PEA RECIPE: GARDEN SALAD WITH
CRISP SNAP PEAS
Ingredients
3 cups baby spinach leaves, well washed and
dried
½ cup sugar snap peas
¼ cup tomatoes
¼ cup grated carrots
3 tablespoons lowfat vinaigrette salad
dressing
Preparation
- Place the vegetables in a large bowl.
- Toss with the dressing and serve.
Makes 4 servings. 1 cup per serving.
 Nutrition
Information Per Serving
Calories 34, Carbohydrate 4 g, Protein 1 g, Total Fat 2 g,
Saturated Fat 0 g, Cholesterol 0 mg, Sodium 128 mg, Dietary Fiber
1 g
Recipe Courtesy of the California 5 a Day-for Better Health!
Campaign.
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