March 1st, 2015 Volume 16, Issue 3
Nutrition Month “Live as if you were to die tomorrow. Learn as if you were to live forever.” –Mahatma Gandhi
“Give the ones you love wings to fly, roots to come back, and reasons to stay.” -Dalai Lama
“If you are lucky enough to be different, don’t ever change. “ -Taylor Swift
Points of Interest: Nutrition Month Anniversaries Promotions Nutrition Corner Family Day Winner Dress Red Anti-Bullying Day Cycle for Life Update Participation and Change
Birthdays Country Community
March is Nutrition Month! Nutrition doesn’t mean depriving yourself of good, flavorful food or constantly feeling hungry. It also doesn’t mean that you need to count every calorie that you consume or buy all things low fat. Nutrition is nourishing your body with whole foods and creating a balanced diet so that your body can function and thrive. A balanced diet consists of macronutrients and micronutrients. Every individual is different, every body may require slightly different nutrients to make it run smoothly. Macronutrients are carbohydrates (complex and simple), protein, fats and of course water. Our bodies are made up of approximately 70% water. We need it to transport blood and nutrients and to also keep us hydrated. Keeping your body hydrated can offer many benefits. Water can help your body flush out toxins, can help keep your skin soft and your complexion vibrant. Water aids in digestion and prevents constipation and it can also aid in headache prevention and relief, which can sometimes be caused by dehydration. Carbohydrates are in whole grain breads, cereals, fruits and vegetables…best to limit refined carbohydrates as meals that are loaded with refined carbohydrates and sugar will not only leave you feeling lethargic, they will also leave you feeling less satisfied. Protein is necessary for our bodies as it helps maintain and repair muscle and tissue within our bodies. It is said, however, that too much protein may have a negative effect on our health. Some experts recommend that we consume no more than thirty grams of protein at each meal. Fats…we all need fat in our diet. As one of the macronutrients required for energy, dietary fat is essential for good health. Fat helps us feel satiated when consuming meals and also helps us to absorb important nutrients such as the fat soluble vitamins A, D, E and K. It is said that these healthy fats may reduce the risk of heart disease, lower bad cholesterol levels (LDL), reduce inflammation and may be beneficial in helping to improve blood sugar and insulin levels. Try adding avocados to your weekly menu, not only do they taste great, they are loaded with healthy, unsaturated fat, vitamins, minerals and fibre! Avocados are a great addition to any salad, to sandwiches, smoothies, and even desserts (recipe next page)! Micronutrients, like vitamins and minerals, are essential for good health. They help our bodies to heal and to grow. Eating a variety of fruits and vegetables (raw and gently cooked) will certainly help you to consume the micronutrients your body needs to thrive.
Feel free to email Erin at nutrition@countrygrocer.com if you have any question. Happy Nutrition Month!
Nutrition Advisor Erin Bosdet