ESNY Spring 2018
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Healthy Lifestyles Newsletter
FALL 2018
• Give your immune system a fighting chance.
With the transition into colder months, we tend to spend more time indoors in confined spaces, which increases the spread of the flu and colds. Try to eat foods high in vitamin C, such as citrus fruits, green peppers and parsley, and be sure to eat a rainbow variety of all fruits and veggies. Also, daily exercise is known to boost your immunity, so be sure to stay active on most days of the week.
• Take advantage of in-season produce. Check out a local farmer’s market or orchards for fresh fall produce. Apples, pumpkins, squashes,
and beets are among the many fruits and vegetables in season during the fall and are at their peak of flavor. Going to the orchards and picking your own produce is a great way to spend time outdoors and stay active.
Fall Nutrition Tips
• Remember to stay active! As the weather cools down and the skies get cloudy, you may be tempted to stay indoors. However, it is important to stay active since we tend to eat more comfort foods at holiday parties and potlucks. Exercise can also boost your mood and decrease the risk of seasonal depression. Try enjoying the beauty of fall by spending time outdoors. Some great autumn exercises include walking, hiking, biking, and jogging.
• Remember to incorporate raw foods.
Cooler weather often causes us to reach for warm, comfort foods such as soups and stews. However, it is important to remember to eat raw fruits and veggies every day or at least add more veggies to your main dishes. Fresh, canned, dried or frozen fruit is a great addition to a hearty salad.
Simple Back-to-School Snacks
As the school season starts again in the fall,
it is important to send your kids off to school with healthy and easy snacks. Pacing your own snacks and meals is a great way to save money and monitor your child’s healthy diet. Here are some easy snack ideas:
• Hummus with carrots and peppers
• Celery filled with peanut butter and topped
with raisins
• Low-fat yogurt parfait with granola and
• Whole-wheat tortilla chips and salsa
• Apple slices with peanut butter
• Low fat cheese cubes with whole grain
• Assortedslicedveggieswithlowfatranchdip
Simple Back-to-School Lunch Ideas
• Roll up lean turkey or chicken in a whole grain tortilla. Add lettuce and veggies and a smear of hummus or low fat dressing
• Pasta salad with chopped broccoli. Carrot sticks with hummus
• Rice and bean bowl with added veggie of your choice
• Egg salad on whole grain English muffin
• Turkey with sliced apple sandwich
• Chicken quinoa salad with mandarin orange
• Brown rice and bean burrito with a side of
cucumber slices
• Veggiesandwichwithshreddedcarrot,sliced
cucumber, lettuce, tomato and sliced low fat cheese on whole grain pita pocket

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