Editor's Blog

Health Tip Recap #11 - April 2024

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From the kitchen counter to the table and back again, the health tips for April 2024 cover meal ideas that are not only appetizing but may also nourish us in various ways. We begin with protein and naturally conclude with dessert, forming something that could rival a feast that makes it feel like the holidays. Read on to see what we mean.

Lean Protein Sources 
Fish – 
Salmon, striped bass, and white fish are rich in omega-3 fatty acids. These may help reduce the risk of cardiovascular disease, which are conditions affecting the heart and blood vessels. 
Poultry – 
A small drumstick or oven-roasted chicken breast can provide beneficial amino acids. To avoid saturated fat, it is best to choose skinless chicken or turkey. 
Red Meats
Red meats such as beef, lamb, and pork contain more saturated fats than other animal protein foods. When possible, choose the 93 percent lean ground beef or greater and a smaller serving size for beef, lamb, as well as pork. 
Beans – 
Beans contain fiber and other nutrients, and don’t have saturated fat. Good examples of delicious and beneficial beans are black, kidney, along with pinto. 
Eggs – 
There are various methods for preparing eggs, while still retaining their nutrients. They can be boiled, poached, scrambled, or made into an omelet. Adding fresh vegetables to them can make for an even healthier dish. 

Valuable Vegetables 
Asparagus – 
Comprised of Vitamin A, Vitamin K, as well as folate, asparagus can be a good addition to salads and pastas. 
Brussel Sprouts – 
Commonly roasted or baked, this vegetable contains Vitamin C and K, and is rich with fiber. 
Cauliflower – 
Packed with Vitamin C and Vitamin K, this fibrous food may be used to make cauliflower rice or as a base for a low-calorie pizza. 
Swiss Chard – 
A dark and leafy green vegetable, swish chard is high in antioxidants such as Vitamin E, polyphenols, and magnesium. It can be included in stir fries and stews. 
Onions – 
Often integrated into a multitude of dishes like salads and sandwiches, onions contain Vitamin C, Vitamin B6, and manganese. 

Favorable Fruits 
Blackberries – They contain about half the amount of sugar as blueberries and are a good source of antioxidants. They can also be eaten by themselves, mixed into a smoothie, or placed atop a salad. 
Grapefruit – Another low sugar option and a fine addition to breakfast, grapefruit provides fiber and may help support good cholesterol levels. 
Lemons and Limes – These fruits are a valuable source of Vitamin C, which helps support the immune system. Their juices can easily be added to water, giving it a splash of extra flavor. 
Oranges –  Oranges are not only ripe for many puns, but they’re quite nutritious, containing Vitamin C and folate. They can also be included in salads, smoothies, and some healthier desserts. 
Strawberries – As a fine source of Vitamin C and potassium, strawberries are an ever-reliable addition to many dishes, bringing texture and their signature taste. 

Healthier Dessert Options 
Grilled Fruit – Whether it’s a banana, pear or apple slices, grilling fruit concentrates flavor as it reduces water content while caramelizing the fruit’s sweetness. 
Yogurt Parfait – With low-fat Greek yogurt as the base, a variety of nutritious toppings may be added such as oats, nuts, seeds, and honey, which can provide healthy fat and fiber. 
Banana Ice Cream – This is made from blending a frozen, potassium-rich banana in a food processor with a tablespoon of peanut butter until it has an ice cream-like consistency. The finished result can be sprinkled with mini dark chocolate chips. 
Peanut Butter-Stuffed Dates – Dates are high in fiber, vitamins and minerals. They’re also sweet, and even tastier when filled with dollops of peanut butter. 
Apple Pie – Using low-fat Greek yogurt, graham crackers, a fresh apple, low-fat butter, and a dash of cinnamon, this pie can be a tasty treat after dinner. 

From the savory to the sweet, there is a veritable surplus of options when it comes to meals that look as good as they taste and aren't too much of an uphill battle to craft. The next time you decide to dine at home, wanting to learn what your kitchen is capable of, you may consider some of these delectable foods and their capacity to support our health. Missed our Health Tip Recaps from earlier this year? Have a look at February 2024 and March 2024. You can also check out our recent blog article that centers on yoga.


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