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5 Squares Newsletter |
August
2009 |
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Quick Links
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 Greetings,
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Welcome
to a glorious summer. Although the summer was off to
a slow start, Mother Nature has caught up quickly.
With the season in full swing, I was inspired to
revamp our yummy menus. This month we introduced 25
brand new menu
items into our rotation such as: horseradish-crusted
halibut with rosemary tomatoes, lamb and vegetable
kabobs, and my favorite by far, pan-seared scallops
with summer succotash. I have to admit, I do love my
job! I have included the scallop recipe
below, so you can try this dish at home for
yourself.
In this month's nutrition article we have also
tackled the dairy
question so read on for the pros and cons. Also
vitamin D, which is commonly found in dairy, and
sunscreen seem to be a hot topic these days, so
check out our
sunscreen article with 5 essential tips.
Don't forget to scroll down for our blowout sale
coupon, a special thank you to you, our readers. Use
the coupon now and enjoy
super-sized savings
and weight loss in time for fall!
Happy Eating!
Monica Lynn
Nutritional expert and Founder of
5 Squares
P. S. Feel free to
email me your feedback and questions and forward
this newsletter to friends using the blue "Forward
email" link at the bottom of your email. |
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Nutrition:
The Dairy
Dilemma
Who could have guessed that the word "dairy"
could stir up so much controversy? Are you
completely confused? Should you or should
you not eat dairy?
Check out the pros and cons and get a quick
understanding of the major issues and start
to
find your way through the maze.
What is all of the hoopla surrounding dairy?
Isn't milk just a healthy drink that your
Mom, in her maternal wisdom, required you to
finish? Today there seems to be a swirl of
opposing opinions on dairy, and there
doesn't seem to be a final verdict. Consider
these basic pros and cons and follow up with
your physician.
The
Definition
Dairy is defined as products made from milk.
This includes cheese, butter, and yogurt.
For the purposes of this article we are
talking about cow milk, not goat or camel
milk. Although there are some very
interesting recent articles on the virtues
of camel milk, we are not going there now.
Also, the following pros and cons are
applicable to adults only, so please speak
to your pediatrician regarding your kids'
dairy needs.
The Pros
-
Calcium: Dairy is rich in
calcium. According to the National
Academy of Sciences (2004), the RDA
or recommended dietary allowance for
adult men and women varies between
1,000 to 1,200 mg per day, depending
upon your age, your sex, and whether
you are pregnant or nursing. Women
are particularly susceptible to
osteoporosis, so speak with your
doctor about your specific calcium
needs. Calcium is important for
blood clotting, and muscle, heart,
and nerve function and is stored in
your bones and teeth. Other
calcium-rich foods besides dairy are
dark leafy vegetables like collard
greens, spinach, broccoli, and kale;
calcium fortified cereals and orange
juice; and almonds.
-
Vitamin D: Vitamin D is
another important ingredient,
particularly when the dairy is
fortified with extra vitamin D. At
this time, there is not enough
evidence to establish a standard
RDA. Adequate intake (AI) levels per
day are available in this case and
vary depending upon age in
international units:
- 200 IU for ages 19 to 50
- 400 IU for ages 51 to 69
- 600 IU for ages 70 and over.
Vitamin D is critical to a healthy
diet and promotes calcium absorption
in your bones.
A deficiency is associated with
cognitive difficulties, increased
risk of death from cardiovascular
disease, cancer, type 1 and 2
diabetes, hypertension, glucose
intolerance, multiple sclerosis,
bone pain, and muscle weakness.
Other good sources of vitamin D are
cod liver oil, salmon, mackerel,
tuna (choose light tuna for less
mercury), sardines, and fortified
cereals.
Vitamin D is often called the
sunshine vitamin, because exposure
to the sun promotes your body's
natural production of vitamin D. See
the article below on sunscreen for
further information.
-
Protein: Dairy provides
protein, but this can also be a
negative if you have problems digesting
dairy's protein. Please see below in the
Cons section under Sugar and Proteins
for further information.
-
Weight loss association: Some
reports indicate that there is a
relationship between eating dairy
and losing weight. Some experts say
that calcium helps to regulate fat
metabolism. Also a report from the
American Journal of Nutrition says
that drinking fat-free milk at
breakfast can make you feel fuller
during the day compared to drinking
a glass of juice. This could be a
clue to the fat metabolism theory or
just logic based on the existence of
protein in milk versus juice.
Evidence, however, is inconclusive.
The Cons
-
Fat:
Different dairy products have
varying degrees of saturated fat, an
outright enemy of healthy eating and
weight loss. Some of the worst
offenders are sour cream, soft
cheeses, creams, ice creams and
whole milk. When you are trying to
watch your cholesterol and weight,
you should stay away from saturated
fat.
-
Sugar and proteins: Dairy
contains
sugar and
proteins, both of which can cause
lactose intolerance in some people. It
can quite literally be painful to eat
dairy for these people who suffer from
bloating, stomach pain, cramps, gas, and
diarrhea. In this case, your body is
either sensitive to the protein or your
stomach doesn't have the enzyme to
digest the sugar.
-
Chemicals: Many dairy farmers
use drugs, antibiotics, and
artificial hormones to increase
dairy production. There is some
concern over the discovery of
residue from these chemicals in
milk. The Bovine Growth Hormone, in
particular, has received a lot of
press, and some experts consider it
to be a health risk for consumers.
These experts say that there is a
connection between these hormones to
some cancers. This again is
controversial. Many circumvent this
issue by buying only organic milk
products that promise hormone-free,
chemical-free diary production.
-
Congestion: Some experts
believe that dairy can increase
mucus production as your body
struggles to deal with the dairy
protein. This increased mucus and
congestion can be so excessive that
you can develop colds, the flu, and
mumps. This is another case where
evidence is inconclusive.
As you can see, the dairy issue is a prickly
one. However, it is clear that you must get
vitamin D and calcium somehow each day. How
you get it is up to you. If you can consume
plant foods that are rich in vitamin D and
calcium, you will avoid the potential
downside of dairy and at the same time you
will receive the benefits of powerful
antioxidants, fiber, iron, folic acid,
complex
carbohydrates as well as other healthy
minerals and vitamins.
Feel free to call us with your questions. We
can take the guesswork out of all of this
confusion by providing you with
home-delivered and ready-to-go meals that
are loaded with everything you need to eat
healthy. We also carry a
Daily Pack of
vitamins that are preservative-free and
will help to ensure you consume the
nutrients you need. You can
email us or call us toll free at
1.866.5.WE.COOK (1.866.593.2665).
You can also visit our
archive page for past newsletter
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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Sunscreen
Essentials
Do you want youthful skin well
in to old age?
Get 5 essential tips for
protecting your skin from the
sun's aging rays.
If you want to have healthy, beautiful skin well
in to your old age, then care for your skin now.
See your dermatologist once a year and start to
practice a healthy skincare regimen. These quick
tips will get you started.
Sunscreen and
Vitamin D
The jury is still out on the controversy. It is
true that your body produces vitamin D naturally
when exposed to the sun. This is why they call
vitamin D the sunshine vitamin. Some experts say
that if you always wear sunscreen, you will not
get enough sun exposure to produce the necessary
vitamin D.
The American Cancer Society (ACS) is reserving
final judgment until additional studies are
definitive. In the meantime ACS recommends
eating a diet that provides vitamin D and
protecting your skin as much as possible to
prevent the known problem, skin cancer. There
also seems to be some conflicting information
regarding the vitamin D daily requirement. See
the above nutrition article for dietary sources
and recommended daily amounts.
1. Apply
sunscreen 15 to 30 minutes
before
you venture out every day.
Giving your body time to absorb the sunscreen
will maximize your sun protection. Not to
mention, you can use a mirror to make sure you
don't miss spots. Reapply according to your
sunscreen's directions. No sunscreen is
completely waterproof (or sweat proof for that
matter), so it is important to reapply every few
hours or more frequently if you sweat profusely
or swim.
2. According to
experts, use an SPF of at least 15 to 30.
Even if you think you have a "base" or if you
were born with darker skin, you can still burn.
Just think about how sunscreen will protect you
against premature aging. Really. Don't turn into
a crispy cracker now. The "older you" will thank
the "younger you" later.
3. Ask your
pediatrician about sun protection for your kids.
Sun protection is particularly important for
your children's long-term health. Advice varies
greatly depending upon the age of your kids, so
don't automatically apply your adult sun care
regimen to your children's care.
4. Consider
types of sunscreen and other skin care products.
Sunscreen protection, brands, and effectiveness
vary greatly. For some product suggestions,
visit
WebMD.
5. Wear
protective clothing.
Not to say that we should all turn into shrouded
creatures cowering under the sun, but you should
wear a hat and a pair of good sunglasses. Find a
hat and glasses that are totally "you" and go
out there with a little attitude. You might just
add a little glam in the process!
You can also visit our
archive page for past newsletter articles
on resources.
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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Recipe: Pan-Seared
Scallops with Summer
Succotash
A new recipe from 5 Squares!
So delicious and so easy.
You can prep it in 10 minutes and
cook it in 15.
Ingredients
1 ½
pounds sea scallops
Black pepper to taste
3 teaspoons olive oil, divided
1 yellow bell pepper, chopped
1 finely chopped shallot
1 large garlic clove, minced
4 cups fresh corn kernels (about 7 ears) or
2 (10 oz) packages frozen whole-kernel corn,
thawed
1 (8 oz) bag frozen shelled edamame, thawed
2 tablespoons cider vinegar
2 tablespoons fresh chopped tarragon or
basil, plus sprigs for garnish
Preparations
1.
Rinse scallops, and pat dry. Pull muscle
from side of scallops, and discard. Season
with pepper, to taste.
2. Heat 2 teaspoons olive oil in a
medium non-stick or well-seasoned
cast-iron skillet over moderately high
heat. Cook scallops, turning once, 4
minutes (depending on size of scallops)
or until golden brown and cooked
through. Transfer to plate, cover, and
keep warm.
3. Lower heat to medium; add remaining 1
teaspoon olive oil to skillet. Cook bell
pepper, shallot and garlic, stirring
occasionally, 4 minutes or until
slightly softened.
4. Stir in the corn and edamame, and
cook, stirring occasionally, an
additional 4 minutes or until vegetables
are tender.
5. Add the cider vinegar and cook,
stirring constantly, until completely
evaporated, about 1 minute. Stir in
chopped tarragon and spoon vegetables
into 4 bowls. Top evenly with scallops;
serve immediately.
Serves
4.
You can
also visit our
archive
page for
past newsletter recipes.
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SAVE
$230
NOW! |
A week on us and a free cookbook!
Take advantage of our big blowout sale and lose up to 20 pounds by
fall!
 Call
today and if you prepay for the months of August and September, your
first week is on us!
In addition, you will receive a free copy of Monica Lynn's
5 Square Low-Carb Meals,
packed with practical advice and delicious recipes. We can help you
get started right now. Please call for full details.
Please mention this newsletter when you call. This offer expires
August 15, 2009 and cannot be combined with any other offer.
Call us at
1.866.5.WE.COOK (1.866.593.2665) or
email us. Share this offer with your
friends by using the blue "Forward email" link at the bottom of your
email. |
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Offer Expires: August 15, 2009
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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.
The 5 Squares monthly e-newsletter is a great resource for
nutritional advice;
quick, healthy-lifestyle tips; recipes; resources and
special offers; and
5 Squares promotions.
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Email us:
Info@5Squares.com
Call us toll-free:
1.866.5.WE.COOK (1.866.593.2665)
Visit us:
www.5Squares.com
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