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5 Squares Newsletter |
September
2009 |
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Quick Links
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 Greetings,
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Summer is
coming to a close -- it is really bittersweet. On
one hand I am excited for our kitchen to be buzzing,
and for my daughter to go back to school. On the
other hand I think this was one of the best summers
I have ever had. I will miss the endless lazy days.
We have had a great response to our new menu items,
and I will keep on adding them as I taste-test each
and every one just for you. You can also save with
this month's offer (below), our end-of-summer
savings
spectacular.
This month, I am proud to feature a
superb dietitian
whom I have known personally for 11 years. Bernice
is a beautiful person with an infectious energy. I
hope you take advantage of her expertise.
September is the back-to-school month, so hark back
to your school days and take our
quick quiz
on healthy eating. You might discover a few areas to
tweak for a healthier you. You can try the
interactive version or print it out. Also, don't
forget to try this month's recipe,
roasted pork
with apples. It is delicious and perfect 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:
Quiz - Are you a
healthy eater?
Take this quick
10-question quiz and
find out how
healthy
your eating habits are.
Try the interactive
version. It's easy
and fun!
Challenge yourself with the quiz below or
click on the link to our
interactive version. Tally up your score
with the answer key below, so you can see
areas for improvement.
1. Do you
eat a healthy breakfast every day?
A. What? Are you kidding? Who has time for
breakfast?
B. I grab a quick bread and/or coffee as I
run out the door.
C. I eat a low-fat protein and fruit and
plenty of water at the table.
D. I eat a plate piled high with bacon,
eggs, pancakes, and toast.
2. How
would you describe your eating portions?
A. Supersized everything and a large plate
loaded with food.
B. I go back for seconds on a regular basis.
C. I always leave the table starving, having
barely eaten a thing, because I want to lose
weight.
D. I eat a fist-sized protein with a variety
of colored vegetables at each meal.
3. How
often do you eat
sweets?
A. I devour something sweet at every meal.
B. I eat a dessert once a day.
C. I savor a tasty treat once a week.
D. I can't stand the stuff, so I never touch
it.
4. How much
water do you drink?
A. I don't drink water, just sodas and
alcohol.
B. I drink water a lot of water, about 6 to
8 glasses a day.
C. I never feel thirsty and only drink a
glass of water at lunch and dinner.
5. How do
you prepare your foods?
A. My name is "Betty Butter," my husband's
name is "Fred Fry," and my child's name is
"Sally Sauce." I think that says it all.
B. I usually eat boxed mixes and frozen
entrees.
C. I steam or broil fresh ingredients and
try to use
organic products where possible.
D. I salt most of my foods during
preparation and/or at the table.
6. When I
eat out, I:
A. Avoid fried foods and entrees with creamy
sauces and heavy dressings.
B. Share my main course with a friend.
C. Choose broiled and steamed entrees.
D. All of the above.
7. My
diet consists mostly of:
A. Whole grains, veggies, fruits, lean
proteins, and plant proteins.
B. White flour, processed foods, sugar, and
meats.
C. White flour, fresh veggies, meats, and
sugar.
D. White pasta, veggies, nuts, and whole
dairy.
8. When I
eat a salad, I choose:
A. A creamy blue cheese, Caesar, or
Ranch-like dressing.
B. A vinaigrette or lemon/olive oil mixed
into the salad.
C. A homemade vinaigrette or lemon/olive oil
on the side.
9. I get my
protein from:
A. Beans: black, navy, garbanzo, and lentil.
B. Nuts: almonds, walnuts, pecans, peanuts,
hazelnuts, and pistachio.
C. Fatty cold-water fish: salmon, herring,
mackerel, albacore, sardines.
D. Lean meat and/or poultry without skin.
E. A variety of all of the above.
10. How
would you best describe your approach to
eating:
A. I grab any food I can, and sometimes I
miss meals. I am too busy to deal with it.
B. I enjoy trying a variety of foods:
focusing on brightly colored vegetables,
whole grains, lean proteins, low-fat dairy,
and unsaturated fats.
C. My favorite foods are meat and potatoes.
I love to eat white food, and I don't like
to experiment.
D. Sometimes I deprive myself of my favorite
foods and then gorge when I cannot take it
any longer.
Your score
is between 13 and 19.
If your total ranges from 13 to 19, you
might consider focusing on making some small
changes each week in order to slowly change
your eating behavior. You can't and
shouldn't rehaul your diet in one fell
swoop. It just won't stick, if you do that.
See the answer key for the healthiest
answers and pick one question a week to make
a slight adjustment. Slight changes will
bring big rewards over time, so don't get
discouraged. That's the only way to make
some real permanent changes and get rid of
"dieting" for good.
Your score
is between 20 and 30.
If your score is between 20 and 30, you fall
in the middle range of having some good
healthy eating habits and some
not-so-healthy eating habits. Look at the
answer key for the healthiest answers to see
areas where you can improve your eating
style. Healthy eating habits may be only a
few tweaks away.
Your score
is between 31 and 40.
Congratulations are in order if your score
total falls in the 31 to 40 range! You can
always improve your eating, but you are
showing real healthy eating potential.
Continue to explore healthy eating and enjoy
a variety of nutritious and flavorful foods.
To consider which areas you can improve, see
the answer key for the healthiest answers.
Please contact us if you have any questions.
We can help you get started and support your
quest to eat healthy. Our programs take your
food preferences in to account, so don't
delay. You can
email us or call us toll free at
1.866.5.WE.COOK (1.866.593.2665).
Answer Key.
1.
A 1
B 2
C 4
D 1
2.
A 1
B 1
C 1
D 4
3.
A 1
B 2
C 4
D 4
4.
A 1
B 4
C 2
5.
A 1
B 1
C 4
D 1
6.
A 3
B 3
C 3
D 4
7.
A 4
B 1
C 1
D 1
8.
A 1
B 3
C 4
9.
A 3
B 2
C 2
D 4
10.
A 1
B 4
C 1
D 1
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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Bernice
Borow's A Better Weigh &
Your Exclusive Savings
Nutrition doesn't have to be a bunch of
mumbo-jumbo. Get the individual support
and practical know-how you deserve.
Check out the exclusive introductory savings
at Bernice Borow's A Better Weigh and get
started now before you become too entrenched
in the
habits that the stressful fall season can
bring.
Bernice Borow's A Better Weigh, located in West
Harrison, New York and Sarasota, Florida,
provides a uniquely practical approach to
nutrition and weight loss. Available for
individual, group, or corporate counseling,
Bernice Borow LLC offers weight management,
wellness improvement including recommendations
for exercise, and disease management for
children, adolescents, and adults.
Bernice, a Registered Dietitian, custom designs
everyday solutions based on your personal
lifestyle, food preferences, and budget. To help
you sustain your new healthy lifestyle, Bernice
also teaches cooking classes which easily
translate your program in to hands-on knowledge.
As a reader of the 5 Squares newsletter, you can
enjoy a 10% discount off of your initial
assessment. For further information, please
visit
www.BerniceBorow.com, call/text
914.682.1735, or email info@berniceborow.com.
Please mention this newsletter to take advantage
of this special exclusive offer. Offer expires
December 31, 2009.
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: Roasted
Pork with
Apples
A great pork recipe that is
easy and perfect for fall.
Ingredients
1
teaspoon snipped fresh sage or 1/2 teaspoon
dried sage, crushed
1/4
teaspoon salt
1/4
teaspoon coarsely ground black pepper
A
1-pound pork tenderloin
1
tablespoon canola oil
1
medium red onion, cut into thin wedges
3
medium (1 pound) Granny Smith apples, cored and cut
into 1/2-inch thick wedges
2/3
cup apple cider
Fresh
sage sprigs (optional)
Preparations
1. In
a small bowl, combine the snipped sage,
salt, and pepper; rub on all sides of
tenderloin. In a large skillet brown
tenderloin in hot oil over medium heat,
turning to brown all sides.
2.
Transfer pork to a shallow roasting pan. Add
onion to pan around pork. Roast, uncovered,
at 425 degrees Fahrenheit for 10 minutes.
Stir in apples; roast for 10 to 15 minutes
more or until pork internal temperature
registers 155 degrees Fahrenheit on an
instant-read thermometer and juices run
clear.
3.
Transfer pork and apple mixture to serving
platter; cover with foil. Let stand for 10
minutes before slicing (temperature of the
meat will rise 5 degrees Fahrenheit while it
stands).
4. In
a small saucepan bring apple cider to a
boil; simmer gently, uncovered, for 8 to 10
minutes or until reduced to 1/4 to 1/3 cup.
Drizzle over meat and apple mixture. If
desired, garnish with additional sage
sprigs.
4
Servings.
You can
also visit our
archive
page for
past newsletter recipes.
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End-of-Summer Spectacular
Sale!
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SAVE
NOW! |
Our End-of-Summer Spectacular
Sale!
Prepay for 30 days of fresh food delivery from
5 Squares and get 10% off of your entire order.
We can help you get started right now.
Please mention this newsletter when you call. This offer expires
September 30, 2009 and cannot be combined with any other offer.
Call us at
1.866.5.WE.COOK 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: September 30, 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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