Health & Fitness News

March is National Colorectal Cancer Awareness, Kidney, Nutrition, Save Your Vision, Bleeding Disorder, and Trisomy Awareness Month

8 TIPS TO BUILD A HEALTHY MEAL

In honor of National Nutrition Month, it is important to remember the basics to building a healthy meal every time you sit down to eat. Over the last couple of years, we have changed the guidelines on how much food we need to eat, when to eat, and what to eat. It can all be very confusing, but following the tips below will help ensure you will be fueling your body with all the essential nutrients and vitamins your body needs to function properly without over-indulging.

1. Make half your plate fruits and vegetables. Look for a variety of fruits and vegetables for your meals in order to receive all the essential vitamins your body needs to feel its best.

2. Add lean protein. Opt for lean beef and pork, chicken, turkey, tofu, nuts, beans, and fish.

3. Include whole grains. Look for products whose labels read “100% whole grain” or “100% whole wheat.” This ensures that you are getting more nutrients than what refined grains provide.

4. Don’t forget about dairy. Choose low-fat dairy options such as fat-free or low-fat milk or yogurt. They provide the same amount of calcium as whole-milk products with fewer calories and less fat. If you are allergic to dairy, try dairy-free options such as soy milk, almond milk, or coconut milk.

5. Avoid too much extra fat. Extra sauces and toppings can add more fat to dishes such as broccoli with cheese sauce. Instead, replace those sauces with healthier toppings such as herbs, spices, citrus, low-fat sauces or gravies, etc.

6. Take your time. Enjoy your food slowly instead of eating it quickly. Savor the taste and textures, and pay attention to how you feel. Be mindful. You won’t eat as much, and you’ll feel better.

7. Use a smaller plate. This tip helps with portion control and makes you feel more satisfied, because you’ll finish your entire plate without overeating.

8. Take control of your food. Try to eat at home more often so that you know exactly what and how much you are eating.

Health and Fitness Calendar | January 2023

Health and Fitness Calendar | March 2023

All Aquatic Balance classes will be run by the Fitness Director, Kim Engen. The Low-Impact Water Aerobics classes will be run by Marky Forrest. Aqua Yoga will be taught by Sandi Tindal. All classes will be 45 minutes to 1 hour, depending on the class.

8:45 AM

Aquatic Balance Class (P)

11:30 AM

Aquatic Balance Class (P)

6:30 PM

Low-Impact Water Aerobics (P)

Happy St. Patrick’s Day!

9:15 AM

Aqua Yoga Class (P)

10:30 AM

Aqua Yoga Class (P)

Kim out of town

Class (P)

6:30 PM

Low-Impact Water Aerobics (P)

Kim out of town

8:45 AM Aquatic Balance Class (P) 11:30 AM Aquatic Balance Class (P) 6:30 PM

Low-Impact Water Aerobics (P)

8:45 AM

Aquatic Balance Class (P) 10:00 AM

Low-Impact Water Aerobics (P)

8:15 AM

Aquatic Balance Class (P)

9:15 AM

Aqua Yoga Class (P) 10:30 AM

Aqua Yoga Class (P)