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Welcome to Our September Newsletter , We hope you and yours enjoyed the beautiful weather that the summer months brought this year! Now that September is here it is time to switch gears once again, and this month's issue will provide you with answers to some of the most pressing questions we hear about eating and maintaining a healthy diet. As always, my sincere hope is that you find our online publication as beneficial to you as our meals have been. Be sure to look out for our upcoming new menu, which will be released in October! Also, SHG is now blogging, check out our "Chatty Goumet" Blog and let us know what you think! Remember, you can refer each issue to your friends, colleagues and family by simply clicking on the "Send to Friend" link at the bottom of the newsletter. I'm sure they will enjoy it and find it as beneficial to them as you have. In the meantime, I want to wish all of our customers and readers a great start to a wonderful fall season! Susan Johnson Founder & CEO Susan's Healthy Gourmet To learn more about eating healthy all year round and enjoying a healthy lifestyle you can visit us online at www.susanshealthygourmet.com Go Green! Did you know that Susan's Healthy Gourmet has been "Going Green and Reducing Our Carbon Footprint" since the day we opened our doors! Here's how: • We use recyclable food containers • We re-use our delivery coolers • Delivery is made bi-weekly rather than daily • Delivery is made during early morning hours to avoid both rush hour traffic and further contributing to the pollution already on the freeways • Organic Produce when available • Use of local vendors and local produce when available • Hormone-free poultry "Healthy Eating During Pregnancy" By Susan Johnson First the basics: Stick to lean meats, fresh fruit, colorful vegetables, brown rice & wheat pastas. Choose low-fat dairy products, and keep hydrated with plenty of water. Limit your caffeine and sweetened beverages. Choose healthy fats like olive oil, nuts, avocados, seeds and peanut butter. Find a low-fat salad dressing you really like. For fish, salmon is your best bet. Avoid raw fish, and fish high in mercury, such as swordfish and solid white albacore tuna One of the best foods for you and your baby are eggs. They contain choline, which helps promote brain development and memory function early in life while adding variety to your daily menu. One of our favorite recommendations for an easy breakfast or snack is a smoothie. Keep on hand and blend low or nonfat yogurt with fresh fruit and ice. If you are feeling nauseous, you can slowly sip this treat over time. Our favorite combinations include peanut butter and banana and strawberry banana. Another quick tip - if you cut and freeze the fruit in chunks and put in baggies, it's cold enough that you don't need the ice. It's great to add juice to your smoothie, but opt for a fresh squeezed when possible and for more anti-oxidants, try pomegranate juice. For snacks, how about hummus with wheat pita chips and fresh veggies? Feel like a kid again and make Ants on a Log – celery sticks stuffed with peanut butter and topped with raisins or dried cranberries. Nibble on healthy nuts – these great treats have lots of calories, so keep your portion small. Keep some healthy granola bars like Kashi on hand for a quick pick-me-up. Make your own yogurt parfaits - layer your favorite flavor of low or non fat yogurt with berries, peach slices, mango – whatever you like – and top with granola. If you want a dessert, top with a little chocolate syrup and you've got a healthy chocolate sundae. Keep lunches easy – turkey sandwiches on wheat with lettuce, tomato and a slice of provolone cheese. Add grapes or an apple and a few carrot sticks and you'll have lots of energy and feel great. Salads, for lunch or dinner, are so versatile. Keep many colorful fruits and vegetables on hand and try different lettuce mixes. Try topping with seeds and dried blueberries, or grapes, Mandarin oranges and slivered almonds. Add grilled chicken or shrimp and serve with a vinaigrette. For dinner, pair lean meats or salmon with sweet potatoes or brown rice, then add your favorite steamed vegetables and beans. Enjoy wheat pasta tossed with vegetables, chicken, and marinara. Serve with a green salad. For dessert, choose a nonfat sorbet, or an apple with a wedge of cheese. After your baby is born, it's important for both you and your husband to stay healthy and eat well for the sake of the baby. What can you do to make it easy? Before the baby arrives, make and freeze homemade soups, your favorite casseroles and crockpot meals in packages for two servings. Take frozen meat out the night before and thaw all day in the refrigerator. Keep grapes frozen as a treat, and buy small one-size serving packs of nuts and other snacks. Buy pre-packaged greens, already prepped fruits and vegetables, and healthy jarred sauces. If there is a service such as ours where you live, you might suggest a week or two's worth of food would be a great gift. This is a special time in your life, so enjoy it! To learn more about eating healthy all year round and enjoying a healthy lifestyle you can visit us online at www.susanshealthygourmet.com " 5 Changes You Can Make to Help You Lose Weight" By Carissa Rivas-Sanchez If you are anything like me, when it's time to lose some weight you want it off sooner than humanly possible and when it doesn't disappear in a week of eating healthy and going to the gym you just want to give up! Well here are some easy changes you can apply to your daily life to make losing weight a lot more effective. 1. Ditch the morning workout: If you aren't getting at least 7-8 hours of sleep at night before your morning workout it's almost pointless to go to the gym. In a recent study in the American Journal of Epidemiology, women who slept seven or more hours a night were less likely to put on weight than women who didn't. Those who slept only six hours a night were 12 percent more likely to gain substantial weight, 33 pounds on average over the course of 16 years! (Women who slept a measly five hours had a 32 percent chance of gaining 30 or more pounds.) Other studies have linked lack of sleep to a higher BMI and have found that it negatively affects levels of the appetite-regulating hormones ghrelin and leptin. So, if you want to start your day off with an energizing workout, make sure you are hitting the hay at a reasonable hour. 2. Knock off the AC and turn on a fan: Instead of cranking the air conditioner every time you feel a little warm, learn to endure slightly steamier conditions. Hitting the "off" button is well worth a little discomfort if it helps you lose that little pooch. Researchers have found that exposure to temperatures above the "thermoneutral zone"the artificial climate we create with clothes, heating, or air conditioningdecreases our appetite and food intake. "At a slightly uncomfortable 81 degrees, the women in the study experienced a 20 percent decrease in appetite and ate 10 percent less than at 72 degrees," said Margriet S. Westerterp-Plantenga, Ph.D., a professor of food-intake regulation. Now hows that for some motivation! 3. Long workouts don't make up for big meals: You can't lose weight and keep it off by exercise alone and you can't lose weight by starving yourself either. You have to combine exercise with good eating habits. If you think you can eat a bunch of junk all day and burn it off later, you had better plan on being at the gym for at least four hours and even then you may not burn off the damage you made eating those outrageously big meals. Moderation is the key, "Don't bite off more than you can chew"! 4. Don't ignore the fact that muscle loss is age-related: Have you heard of the word Sarcopenia? Sarcopenia is age-related muscle loss and it can start in your 30s. If you don't take action now, you could begin to lose as much as 1 to 2 percent of your muscle mass by the time you hit 50. Less muscle means you burn fewer calories and store more of them as fat. How do you prevent this form happening? The key to stopping muscle loss is to strengthen your back, shoulders, arms, and thighs. "When you increase lean muscle mass, you burn more calories, even when you're sitting down doing nothing," says Amy Campbell, M.S., R.D., education program manager for health care services at the Joslin Diabetes Center of the Harvard Medical School. Try strength training at least two times a week and try to keep it up even after you have reached your weight loss goal. Studies show that if you don't exercise regularly (60 minutes of moderate physical activity a day), the pounds could continue to creep back. 5. Don't get the wrong idea: I am sure most of you have heard that Cocoa can help lower blood pressure; reduce the risk of heart attack, stroke, diabetes, and dementia; and possibly even prevent cancer. Sound to good to be true? That's because it is. The cocoa-bean products used in the studies are nothing compared to the highly processed chocolate candy you find in the store. Milk chocolate bars are high in calories and high in fat. In the case of chocolate, a little goes a long way. Choose dark chocolate, which retains more of the bean during processing, generally has slightly less fat and fewer calories than milk chocolate. Plus, it's richer, so it won't seem as depriving. Make these changes a little at a time and soon enough you won't even remember what you were doing before them! To learn more about eating healthy all year round and enjoying a healthy lifestyle you can visit us online at www.susanshealthygourmet.com Do You Have A Success Story? As a result of our commitment to your health, countless numbers of our customers have experienced dramatic improvements in their health, weight and overall lifestyle. To celebrate their achievements we profile success stories from Susan's Healthy Gourmet's very own customers. If you are a Susan's Healthy Gourmet customer and would like to share your success story, please email us at info@susanshealthygourmet.com Please make sure to place "My Success Story" in the subject line of the email. You can also call 1.888.396.3257 (EZ-MEALS). To learn more about eating healthy all year round and enjoying a healthy lifestyle you can visit us online at www.susanshealthygourmet.com |
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