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5
Squares Newsletter |
October, 2008
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 Greetings!
Happy
October! With the kids back in school and
the crispness in the air, it is safe to
assume that Halloween is scarily
approaching. Trying to stay away from the
candy and pumpkin pie and focusing on
healthier activities such as hiking in the
changing colors and apple picking is a
common challenge.
With
our monthly partners usually oriented more
toward physical fitness, I thought this
month would be a good time to feature our
partner Dr. Pamela D. Blair for better
emotional fitness. Your
mental health
is important to your overall health, and Dr.
Blair is a unique professional combining
psychotherapy, spiritual counseling and life
coaching. See below for her very
special offer.
Our nutrition article this month is on
protein, the building blocks of our muscles.
I have been inundated recently with
vegetarians as well as carnivores looking
for ways to improve their diets. Most
vegetarians lack one thing-- protein. Read
on to find out how to get enough
healthy protein in your diet and try
a recipe for a
meatless
chili that will put a smile on even
a meat-lover's face.
Also, I recently learned that the New York
Blood Center urgently needs blood donors.
The New York Blood Center is a
not-for-profit organization supplying
448,000 units of blood to almost 200
hospitals in Hudson Valley, Westchester and
NYC. To locate this month's
blood drive
near you, please visit
www.nybloodcenter.org.
You can also visit our
new archive page for past newsletter
articles, resources and recipes.
Happy Eating!
Monica Lynn
P. S. Feel free to
email me your feedback and questions.
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Nutrition: The Real Nuts &
Bolts About Proteins
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If you hear the word
protein, do you immediately think meat? Well,
there are many other healthy sources of protein. But
first, a few words about why protein should be on
your radar screen.
The Importance of
Protein
Protein, made up of 20 amino acids, is the major
element in your muscles, organs and glands. These
critical organs need protein to function normally.
Protein also steadies your blood sugar and helps to
keep you feeling full longer, so you don't have that
crash-and-burn feeling.
While your body can make 11 of these amino acids, it
cannot create the other 9 amino acids, called
essential amino acids. These essential amino acids
are essential, because
only your diet can
provide these amino acids.
Since your body cannot store the proteins, you need
about 50 to 70 grams of fresh protein each day.
According to the Food and Nutrition Board of the
National Academy of Sciences, you can calculate your
unique protein requirement by multiplying .8 grams
of protein by each 2.2 lbs of your body weight.
Children and pregnant women, however, have different
protein requirements.
Complete Proteins
Complete proteins are proteins that have all of the
essential amino acids. The list of complete proteins
includes:
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Meat
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Fish
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Poultry
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Eggs
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Dairy products
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Soy products (The only complete protein that is
a vegetable. Some people are allergic, so check
with your doctor if you have any negative
reactions.)
It is key, however, to prepare these proteins in a
healthy way. Always consider how much fat
accompanies the protein. In other words, when you
choose red meat, buy lean meat. When you eat
chicken, grill it, instead of frying it, and cut off
the skin.
Incomplete Yet
Healthy Proteins
In addition to soy, there are other sources of
protein that are not animal based and are a healthy
alternative. These plant-based proteins are
considered incomplete proteins, because they do not
carry all 9 essential amino acids. If, however, you
combine a variety of incomplete proteins of
different essential amino acids, you will get the
necessary nutrition as well as the extra benefit of
fiber,
vitamins and
minerals.
Nuts also contain healthy fats. Good sources of
these proteins are the following:
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Beans
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Nuts
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Whole grains
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Fruits
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Legumes
Sample Healthy
Proteins
So when you are walking down that grocery aisle or
clicking through your online grocer, consider buying
ingredients for meals where you mix your proteins
and prepare them in a low-fat way. The following
list includes protein estimates.
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6 oz. grilled salmon, 34 grams
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1 cup cooked black beans, 15 grams
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3 oz. Seitan, 31 grams
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1 cup cooked lentils, 18 grams
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1 veggie burger patty, 13 grams
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1 cup cooked spinach, 5 grams
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1 cup cooked broccoli, 4 grams
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2 slices whole wheat bread, 5 grams
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2 Tbsp peanut butter, 8 grams
Remember to eat a balanced diet of healthy proteins,
fats and carbohydrates. Please check with your
doctor before making changes to your diet.If
you have any questions regarding cleanses, please
email us.
You can also visit our
new archive page
at
www.5squares.com/newsletter for past nutrition
articles.
The
health information provided here is for
informational purposes only and is not intended to
substitute for seeking professional medical care. |
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Dr. Pamela D. Blair:
Psychotherapist, Spiritual Counselor & Life Coach |
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 Did
you know that dealing with any emotional issues you
may have can improve your health? As you age, are
you unable to move forward because of some
particular event in your life?
This month 5 Squares readers will receive a special
offer from Dr. Pamela D. Blair: the first
half-hour consult
is free, a $75 value. Readers will also
receive a $5
discount off of her CD (regular price of $15)
entitled Inspirations for the Next Fifty Years based
on her book, The Next Fifty Years: A Guide for Women
at Midlife and Beyond. The offer is limited to one
per new client and expires October 31, 2008. Please
mention the 5 Squares e-newsletter when you contact
Dr. Blair.
Dr. Blair's unique practice, located in Hawthorne,
New York, includes psychotherapy, spiritual
counseling and life coaching. She has both a Ph.D.
in Philosophy and a Masters in Metaphysics as well
as a divinity degree and certificates in Integrative
Therapy and Therapeutic Touch. Dr. Blair works on a
range of topics with her clients such as
inner child,
divorce,
death,
transitions,
weight loss
and creative aging.
For further information, please visit
www.PamBlair.com, email
PamBlair@AOL.com
or call 914.741.1044.
You can also visit our
new archive page
at
www.5Squares.com/newsletter for past resource
information. |
A delicious chili recipe, even a meat lover
would covet! For a heartier chili you can add
one can of drained garbanzo beans.
Ingredients
3 tbsp olive oil
1 package (14 oz) of firm or extra firm
tofu, crumbled
1 onion, diced
1 green bell pepper, diced
3 cloves garlic, minced
3 tbsp chili powder
salt and pepper to taste
1/4 tsp cayenne pepper
1/2 tsp cumin
1 can (14 oz) tomato sauce
1 can (28 oz) whole or diced tomatoes, with
liquid
1 can (28 oz)kidney beans, drained
Preparation
1. In a large pot, sauté the tofu in
olive oil over medium high heat for about 3
minutes.
2. Add the onions, green pepper, garlic,
chili powder, salt and pepper, cayenne and
cumin.
Cook until veggies are just barely
tender, about 5 minutes.
3. Add the tomato sauce, whole or diced
tomatoes, and beans. Bring to a slow simmer.
4. Cover and allow to cook for at least
45 minutes. Enjoy!
Makes 4 servings
Please visit our new archive page at
www.5squares.com/newsletter for past
recipes. If you
are interested in Monica Lynn's cookbook, 5
Square Low-Carb Meals, you can buy it now online
at
www.5Squares.com/buy.
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5 Squares™ healthy eating plan is a
weight
management program designed to help you
manage your eating habits and achieve personal
weight and health goals. We take all of the
guesswork out of eating properly by eliminating
the opportunity to make wrong choices.
Our expert chefs prepare
guilt-free,
delicious food, which is delivered right
to your door before 6 a.m. Because you have your
five meals for the day (3 meals plus 2 snacks),
you have the power to eat the right foods, the
right amount, and the best nutritional calories.
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Email us: Info@5Squares.com
Call us toll free: 1.866.5.WE.COOK (1.866.593.2665)
www.5Squares.com |
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