Sunday, October 25, 2009


Hi Everyone,

I hope you have been working on the four Good Health Guidelines that we talked about last week. This week we have five more to add. Each guideline is important and with practice we can make a daily habit of each one.

Liquids - the guideline 6 glasses per day
What Counts: all liquid except alcoholic beverages, including milk, juice, water, seltzer, diet soft drinks, coffee or tea. The best choice is water.
Why they're important: They keep you hydrated. They're also needed for temperature regulation and proper function of body cells, tissue and organs.

Healthy Oils - the guideline: 2 teaspoons daily
What Counts: Olive, canola, safflower, sunflower or flaxseed. Avoid saturated and trans fats.
Why they're important: Contains vitamin E and essential fatty acids. May help lower risk for heart disease and stroke. Are essential for proper body and brain function. Help your body absorb vitamins A, D, E, and K.

Vitamin/Mineral Supplement - the guideline: 1 per day
What Counts: Any supplement that contains no more than 100 percent of the daily recommendation for vitamins and minerals.
Why it's important: It will ensure that your nutrient needs are covered.

Activity - The guideline: At least 30 minutes a day most days of the week.
What Counts: All activity counts, including gardening and housework.
Why it's important: Keeps you healthy and fit while you're losing weight and helps you keep the weight off once you've lost it.

Sugar and Alcohol - The guideline: Limit your intake. Women should have no more than 1 alcoholic beverage each day, men 2.
What counts: Desserts, cakes, cookies, candy, sweetened beverages and alcohol.
Why it's important: Sugar and alcoholic beverages contain empty calories with few or no nutrients.

Come to the meeting this week to learn more and discuss action steps to take!!!


Makes 4 servings (2/3 cup)
Points value per serving 2

1 Tbsp olive oil
1 red onion, thinly sliced
2 zucchini, cut on the diagonal into thick matchsticks
1/2 cup corn kernels
1 (4 1/2 oz) can chopped green chilis, drained
1/4 tsp salt
1/4 cup shredded reduced-fat Monterey Jack Cheese

1. Heat the oil in a large nonstick skillet over medium heat. Add the onion and cook, stirring frequently, until it begins to soften, about 4 minutes. Add the zucchini. Increase the heat to medium high and cook, stirring frequently, until it begins to soften, about 4 minutes.
2. Stir in the corn, chilis, salt; cook stirring occasionally, until heated through, about 3 minutes longer. Serve sprinkled with the Monterey Jack.

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