Eating Right and Staying Healthy....Is it too late to start?
Monday, January 27, 2003
Healthy Living…Healthy Aging!
Dr. Tamara Baker
Public Health Educator
Professional People of Color Network, Inc. (PPCN)
 
The authors of the “Healthy Living…Healthy Aging” column once again bring you information that promotes living a physically, mentally, and spiritually harmonious lifestyle.  With each column, we bring your topics that you often hear about, however, never discuss.  In this edition of The New Citizens Press, we bring you information on eating right and what you need to know to maintain a healthy lifestyle.
 
 
Eating Right and Staying Healthy....Is it too late to start?
 
Of course not…it's never too late to make that change!  Yes, it may be alittle difficult at first, but the end results will be OUT OF THIS WORLD!  
 
One way to make that change is to consume a diet that is low in fat.  Did you know that reducing your fat intake could possibly decrease your risk for heart disease and other serious and chronic diseases?  In the United States, heart disease is the number one killer among older adults.  But don't panic, there are a number of ways to help reduce these risks, which may include: 
 
- Cutting back on fat in the diet
- Increasing physical activity 
- Reducing your stress level.  
 
Here are a few suggestions to help you get started on a healthy, low-fat diet:
 
 
Trim the fat from meat and remove the skin from poultry.
 
 - Switch from whole milt to 2%, them down to 1% or skim milk.
 
 - Eat smaller portions of your favorite high fat foods.
 
 - Try jelly or honey instead of butter, margarine, or cream cheese on your toast or  roll
 
 
Don't worry, this doesn't mean you must eliminate all fats from your diet.  Actually, fats do have some benefits only if consumed in moderation!  So go on and make a change!  And remember, it's never too late to start! 
 
Here's something that's low in fat and good for you!
 
Tuscan Chicken and Beans
 
 
Northern Beans give this filling dish a flavorful punch
 
15 ounce can Northern Beans (undrained)
1 to 2 sprigs fresh rosemary
3 tablespoons chopped sundried tomatoes
1 pound boneless, skinless chicken breasts
Cooking spray
One fourth teaspoon ground black pepper
One fourth teaspoon salt
1 cup low-sodium chicken broth
 
Separate the green leaves from the rosemary stems; discard the stems, Chop leaves to equal 2 teaspoons (or use three-fourths dried rosemary.  Cut chicken into bite-size pieces.  Wash hands.  Preheat large nonstick skillet on medium high heat for 1 to 2 minutes.  Spray pan with cooking spray.  Using tongs, add chicken to pan; sprinkle with rosemary, salt and pepper.  Cook for 2 minutes, stirring occasionally or until no longer pink.  Add Northern Beans, dried tomatoes and broth.  Heat to a boil, then reduce heat to medium and simmer for 5 minutes.  Spoon into bowls; top with the broth.
 
Enjoy!
 
February 9, 2003 - February 22, 2003 Edition
 

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