Add More Vegetables To Your Day

17 Sep

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Add More Vegetables to Your Day. It’s easy to eat more vegetables! Eating vegetables is important because they provide vitamins and minerals, and most are low in calories. To fit more vegetables in your day, try them as snacks and add them to your meals.

1. Discover fast ways to cook

Cook fresh or frozen vegetables in the microwave, for a quick-and-easy dish to add to any meal. Steam green beans, carrots, or bok choy in a bowl with a small amount of water in the microwave, for a quick side dish.

2. Be ahead of the game

Cut up a batch of bell peppers, cauliflower, or broccoli. Pre-package them to use when time is limited. Enjoy them in a casserole, stir-fry, or as a snack with hummus.

3. Choose vegetables rich in color

Brighten your plate with vegetables that are red, orange, or dark green. They are full of vitamins and minerals. Try acorn squash, cherry tomatoes, sweet potatoes, or collard greens. They not only taste great but are good for you, too.

4. Check the freezer aisle

Frozen vegetables are quick and easy to use and are just as nutritious as fresh veggies. Try adding frozen vegetables, such as peas, edamame, or spinach, to your favorite dish. Look for frozen vegetables without added sauces, gravies, butter, or cream.

5. Stock up on veggies

Canned vegetables are a great addition to any meal, so keep on hand canned tomatoes, kidney beans, garbanzo beans, mushrooms, and beets. Select those labeled as “reduced sodium,” “low sodium,” or “no salt added”.

6. Make your garden salad glow with color

Brighten your salad by using colorful vegetables such as black beans or avocados, sliced red bell peppers or onions, shredded radishes or carrots, and chopped red cabbage or watercress. Your salad will not only look good, but taste good, too.

7. Sip on some vegetable soup

Heat it and eat it. Try tomato, butternut squash, or garden vegetable soup. Look for reduced or low-sodium soups. Make your own soups with a low-sodium broth and your favorite vegetables.

8. While you’re out

If dinner is away from home, no need to worry. When ordering, ask for an extra side of vegetables or a side salad instead of the typical fried side dish. Ask for toppings and dressings on the side.

9. Savor the flavor of seasonal vegetables

Buy vegetables that are in season for maximum flavor, at a lower cost. Check your local supermarket specials for the best in-season buys or visit your local farmers market.

Article Publised by: Choosemyplate.org

Tips For National Fruit & Veggie Month

10 Sep

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Smart Shopping Tips for Veggies and Fruits

It is possible to fit vegetables and fruits into any budget. Making nutritious choices does not have to hurt your wallet. Getting enough of these foods promotes health and can reduce your risk of certain diseases. There are many low-cost ways to meet your fruit and vegetable needs.

Celebrate the season

Use fresh vegetables and fruits that are in season. 

Why pay full price?

Check the local newspaper, online, and at the store for sales, coupons, and specials that will cut food costs.

Stick to your list

Plan out your meals ahead of time and make a grocery list. 

Try canned or frozen

Compare the price and the number of servings from fresh, canned, and frozen forms of the same veggie or fruit.*Watch your sodium. Low sodium canned veggies are available. 

Buy small amounts frequently

Some fresh vegetables and fruits don’t last long. Buy small amounts more often to ensure you can eat the foods without throwing any away.

Store brands = savings

Opt for store brands when possible. You will get the same or similar product for a cheaper price. If your grocery store has a membership card, sign up for even more savings.

Plan and cook smart

Prepare and freeze vegetable soups, stews, or other dishes in advance. 

Article Published By: Choosemyplate.org

National Fruit & Veggie Month

3 Sep

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Did you know that September is National Fruit & Veggie Month?

Eating a healthy diet with plenty of vegetables and fruits can help you:

• Lower your risk for heart disease and some types of cancer

• Maintain or reach a healthy weight

• Keep your body strong and active

Here are some ideas to help you fit more fruits and vegetables into your day:

• Keep a bowl of fruit handy where you can see it.

• Cut up fruits and veggies ahead of time so they’re ready for quick, healthy snacks.

• Challenge yourself to try a new veggie or fruit every week.

Bad Breath Fighting Smoothie

22 Aug

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Ingredients:

• 1/2 Cucumber (peeled)

• 1/2 Orange (peeled)

• 1/4 C Unsweetened almond milk

• 1 Scoop protein powder

• 1/2 C Fresh parsley leaves

• 5 Mint leaves

• Ice

Directions:

• Blend

• Enjoy

Bad Breath

15 Aug

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There are many reasons why you might have bad breath.

You can get it if you don’t brush and floss regularly. Bacteria that build up in your mouth and between your teeth produce the bad odor.

Other problems in your mouth, such as gum disease, dry mouth, or cavities, may also cause it.

Sinusitis or problems with your nose may be to blame. You can also have bad breath if you eat some foods, like raw onions, garlic, or cabbage. And of course smoking causes its own bad smell.

Some diseases and medicines can cause a specific breath odor.

Having good dental habits, like brushing and flossing regularly, help fight bad breath. Mouthwashes, mints or chewing gum may make your breath fresher.

Article Published by MedlinePlus

Taking Care of Your Teeth and Mouth

8 Aug

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Tooth Decay

Teeth are covered in a hard, outer coating called enamel. Every day, a thin film of bacteria called dental plaque builds up on your teeth. The bacteria in plaque produce acids that can harm enamel and cause cavities. Brushing and flossing your teeth can prevent decay, but once a cavity forms, a dentist has to fix it.

Use fluoride toothpaste to protect your teeth from decay. If you are at a higher risk for tooth decay, you might need more fluoride. Your dentist or dental hygienist may give you a fluoride treatment during an office visit or may tell you to use a fluoride gel or mouth rinse at home.

Gum Disease
Gum disease begins when plaque builds up along and under your gum line. This plaque causes infections that hurt the gum and bone that hold your teeth in place. Gum disease may make your gums tender and more likely to bleed. This problem, called gingivitis, can often be fixed by brushing and flossing every day.

A more severe form of gum disease, called periodontitis, must be treated by a dentist. If not treated, this infection can ruin the bones, gums, and other tissues that support your teeth. Over time, your teeth may have to be removed.

To prevent gum disease:

• Brush your teeth twice a day with fluoride toothpaste.
• Floss once a day.
• Visit your dentist regularly for a checkup and cleaning.
• Eat a well-balanced diet.
• Quit smoking. Smoking increases your risk for gum disease.

Dry Mouth
Dry mouth happens when you don’t have enough saliva, or spit, to keep your mouth wet. It can make it hard to eat, swallow, taste, and even speak. Dry mouth can accelerate tooth decay and other infections of the mouth. Many common medicines can cause this problem.

There are things you can do that may help.

 Try sipping water or sugarless drinks.

• Don’t smoke, and avoid alcohol and caffeine.

• Sugarless hard candy or sugarless gum that is a little tart, may help. 

Oral Cancer
Cancer of the mouth can grow in any part of the mouth or throat. It is more likely to happen in people over age 40. A dental checkup is a good time for your dentist to look for signs of oral cancer. Pain is not usually an early symptom of the disease. Treatment works best before the disease spreads. Even if you have lost all your natural teeth, you should still see your dentist for regular oral cancer exams.

You can lower your risk of getting oral cancer in a few ways:

• Do not use tobacco products, such as cigarettes, electronic cigarettes, chewing tobacco, snuff, pipes, or cigars.
• If you drink alcohol, do so only in moderation.
• Use lip balm with sunscreen.

Article Published by: National Institute on Aging

Dental Health

1 Aug

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Oral health affects our ability to speak, smile, eat, and show emotions. It also affects self-esteem, school performance, and attendance at work and school.

Oral diseases—which range from cavities to gum disease to oral cancer—cause pain and disability for millions of Americans. They also cost taxpayers billions of dollars each year.

Cavities are one of the most common chronic diseases in the United States. By age 34, more than 80% of people have had at least one cavity. More than 40% of adults have felt pain in their mouth in the last year. On average, the nation spends more than $124 billion a year on costs related to dental care. More than $6 billion of productivity is lost each year because people miss work to get dental care.

Oral health has been linked with other chronic diseases, like diabetes and heart disease. It is also linked with risk behaviors like using tobacco and eating and drinking foods and beverages high in sugar.

Article Published by CDC: Content source: Division of Oral Health, National Center for Chronic Disease Prevention and Health Promotion