March 2017
In This Issue Put Your BEST FORK FORWARD Put Your BEST FORK FORWARD Cont. Health Promotion Calendar USNH Yokosuka Events Tobacco Cessation-Class Health Promotion Services Meet the Staff
It Takes Two: Valentine’s Day Workout
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March celebrates National Nutrition Month! This year’s theme is “Put Your Best Fork Forward,” which acts as a reminder that each bite counts. Small modifications to how we think about food, how our diets make us feel, the foods we buy, and our food choices can add up to changes over time. Here are some tips from the Academy Nutrition and Dietetics to help promote changes to the bites we take.
Mix up a breakfast smoothie made with low-fat milk, strawberries and a banana. Grill colorful vegetable kabobs packed with tomatoes, green and red peppers, mushrooms and onions. Variety abounds when using vegetables as pizza topping. Try broccoli, spinach, green peppers, tomatoes, mushrooms and zucchini. Sweeten low-fat plain yogurt with fresh, frozen, or canned (in its own juice) fruit in place of fruit-flavored yogurt. Add cinnamon and dried fruit to plain cooked oats instead of using instant flavored oatmeal. Think ahead and plan where you will eat. Consider what meal options are available. Look for restaurants or carry-out with a wide range of menu items. Order the regular or child-size portion. Mega-sized servings are probably more than you need. For a lighter meal, order an appetizer in place of a main course. Snacking only when you’re hungry. Eating out of boredom or for emotional reasons can lead to weight gain. Rate your hunger before reaching for a snack and avoid mindless eating. Fixing snacks in advance, like washed and cut-up fruits and vegetables, air-popped popcorn, and low-fat cheese, can save time. Roast chickpeas (or garbanzo beans) and season with spices. Slice a medium apple and eat with 1 tablespoon of peanut, almond, or sunflower seed butter.
For 2more information, tips, recipes, visit www.eatright.org/nnm and choosemyplate.gov.
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Fun with National Nutrition Month Condom Day
Nutrition Sudoku. You may have seen Sudoku with numbers, but here’s Dooling, Christopher one with food items. Each horizontal column and 3 x 3By: box HM3 must contain all nine food words. The words begin with letters USNH K - T toYokosuka make it easier - Preventive Medicine for you to check that all nine have been placed in each row, column and 3 x 3 box.
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Academy of Nutrition and Dietetics
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Tessa Nguyen, RD, LDN, is a North Carolina chef, registered dietitian and author of the blog, TNutritionista.blogspot.com. 3
“Each one of us holds the tool to make healthier food choices. Making small changes over time helps improve health now and into the future. “
C E F B I A G D H
Curried Garbanzo Bean Poppers Recipe Serves 4 Ingredients 1 15.5-ounce can chickpeas, drained and rinsed 1 teaspoon curry powder 2 teaspoons olive oil 1 teaspoon chopped cilantro Directions 1. Preheat oven to 425°F. 2. On a foil-lined sheet tray, mix together the garbanzo beans, curry powder and olive oil. Spread beans out in a single-layer to ensure each bean has enough space to get crispy. 3. Bake for 25 minutes. Remove beans from oven and gently toss in the cilantro before serving warm. Nutrition Information: Serving size ⅓ cup: Calories: 173; Total fat: 5g; Saturated fat: 1g; Cholesterol: 0mg; Sodium: 233mg; Carbohydrates: 25g; Fiber: 7g; Sugars: 4g; Protein: 8g; Potassium: 126mg; Phosphorus: 90mg
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Contact USNH Yokosuka Health Promotion for more details Fleet Rec 3rd Floor, Room 323 Hours Of Operation: 0800-1630 DSN: 243-9776/9775 Ivette.moore.civ@mail.mil
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Meet The Staff
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From left to right: Mrs. Mary Cobb (Secretary), LT Daniel Crouch, HM2 Napoleon Paraja, HM3 Prince Delyons (Health Tech.), HM1 Andreas Raigoza (LPO), HN Bennett, Mrs. Ivette Moore (Health Promotion Director)