Proper Nutrition
Fruit and Vegetable Intake     Cholesterol     Blood Sugars

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Fruit and Vegetable Intake

Instructions:

• Scoring: 1 point for each day you consume 5 or more servings of fruits and vegetables
• One serving is
  • 1 small piece fresh fruit or equivalent of
  • ½ cup canned or cooked fruit or vegetable
  • 1 cup raw vegetables or melon
  • ½ cup 100% fruit or vegetable juice
• Fruit juice can only be counted as one serving each day, no matter how much you drink. After 4-6 oz., it is just empty calories
  

For more Information

www.mypyramid.gov is an interactive website using the new food pyramid, where you can calculate and track your own data

For more information on importance of “5-a-Day” go to:
www.cdc.gov/nccdphp/dnpa/5aday or
www.5aday.com or
www.dole5aday.com

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Cholesterol

What Do Your Cholesterol Numbers Mean?
www.s2mw.com/cholesterollowdown

Points earned for improving Cholesterol and Triglycerides:

Instructions:
Scoring: 1 point for obtaining baseline in each category
Total Cholesterol: 1 point for each point lowered
HDL: 1 point for each point increased
LDL: 1 point for each point lowered
Triglycerides: 1 point for each point lowered
Lab work will be made available on a quarterly basis

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Blood Sugars

If current HgbA1C> than recommendations, please refer to your health care provider as soon as possible.

Instructions:
Scoring: 1 point will be earned for every 1/10th point the HgbA1C is lowered.

For more information go to the American Diabetes Association at www.diabetes.org

Included there are topics such as:
Importance of tight control:
www.diabetes.org/type-1-diabetes/tight-control.jsp
All about Hemoglobin A1C:
www.diabetes.org/type-1-diabetes/a1c-test.jsp
Checking your blood glucose:
www.diabetes.org/type-1-diabetes/blood-glucose-checks.jsp
Weight Loss and Exercise:
www.diabetes.org/weightloss-and-exercise.jsp

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Smartbite: What are green, brown, and fuzzy, and more nutrient-dense than any other popular fruit?
Kiwifruit. Research shows that they’re high in vitamins C and E, magnesium, potassium, and fiber.

http://www.leancuisine.com/ It will help you figure BMI & after entering a bit of info give you a weekly meal plan & some recipes.

Turkey: The Perfect Protein. Turkey has 8% more protein than beef or chicken and 0% saturated fat. For great recipes visit eatturkey.com

VEG OUT AT YOUR OWN RISK: The odds of premature death for an out-of-shape woman are three times higher than normal; for men, they’re doubled, say University of Chicago researchers. www.Prevention.com

Three New Reasons to Switch to Tea
A steady stream of research shows that antioxidant polyphenols in tea fight heart attack, stroke, some cancers, and even bad breath. If you still haven’t been converted to a tea drinker, these three new studies might convince you:

• Taiwanese researchers studying 1,000 people found that those who averaged just 2 cups of tea-black, green, or oolong-once a week for 10 years had 20% lower body fat and 2% lower waist-to-hip ratios compared with those who didn’t drink tea.

• USDA scientists recently reported that 15 people cut their mildly elevated cholesterol by 7% and their “bad” LDL cholesterol by 11% after just 3 weeks of drinking 5 daily cups of black tea. “A cup or two a day for a longer period should also work,” says Joseph Judd, PhD.

• Australian researchers who studied 218 women found that for each 1-cup increase in tea drunk daily (up to 4 cups), systolic (top number) blood pressure dropped 2 points and diastolic (bottom number) pressure dropped 1 point.

Teach Mr. Coffee to Make Tea
Switching to tea? Convert your automatic drip coffeemaker and enjoy stay-hot pots of tea all day. Purge old coffee oils by running a pot of half vinegar, half water through a cycle; repeat with clear water. Scrub the filter basket, pot, and lid; rinse thoroughly. Fill the reservoir with fresh water, put one tea bag per 2 cups of water into the empty carafe, replace the basket, and flick the “on” switch.

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