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5 Squares Newsletter |
April
2009 |
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Quick Links
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 Greetings,
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Can we
finally give spring a much anticipated and
long awaited welcome? Can we ditch the
shovels and handles (love, that is)? Can we
finally put away our mittens, our sweaters
and more importantly our comfort foods? I
vote yes, yes and yes!
All kidding aside, this was a great winter
for me. I turned forty, traveled a lot and
watched my 3 year old blossom into a little
lady, who took ski lessons and shares her
mother's love of horses. On a business note,
we launched a new program at 5
squares™ that has become a huge success. The
5 squares Choice™ meal plan is geared for
women 40 and over. I love the new plan, and
you will too.
In keeping with the popular topic of aging,
this month's nutrition article features the
best anti-aging super foods. We have
also included an article called The
Organics 101 Update, which is a quick
guide to the basics and has some important
money-saving shopping tips. Check out
April's recipe for edamame hummus.
It's a delicious anti-aging recipe that is
loaded with antioxidants and vitamins. You
can also scroll down for our special savings
coupon for preservative-free
vitamins.
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 Best Anti-Aging Foods
We are all aging, aren't we? Although this is indeed a fact,
some foods actually combat the aging process.
Read on to discover how you can arm yourself naturally to
fight and delay the ravages of Father Time.
Doesn't it kill you when you run in to a friend you
haven't seen in years, and she (or he) has hardly
changed a bit? How is it that some people just seem to
remain so "well-preserved?" Sure they have some
wrinkles, but they just seem to be, well, timeless. Are
they hording the secret to the
fountain of youth?
Or are they just genetically predisposed to a life of
dewy grandeur and we, the more genetically challenged,
should just give up now? The thing is this could be you
too. Really. There are some anti-aging super foods that
can slow down the aging process and ward off disease.
Of course, it also helps to lead an
anti-aging lifestyle.
A healthy commitment to exercise is a must. Nelson
Nieves, a personal trainer for
Achieve, Rehab and Fitness in Norwalk, Connecticut
says, "As we get older, our testosterone levels
diminish, our muscles lose strength, and our body fat
content increases. You will live healthier (and
therefore longer), if you maintain your weight and
balance your hormones." Nieves recommends cardiovascular
exercise at least three times each week and strength
training five times each week. "This regime will help to
prevent and reduce cholesterol and the chances for a
cardiac arrest as well as obesity."
In addition to exercise, you also need your sleep.
Wearing down your body with inadequate sleep will
further damage your cells. Although each person has a
different sleep requirement, most people know about how
much they need to feel rested. Please don't cheat your
sleep!
The Aging Process
It's all about free radicals, oxidative stress and
antioxidants. These three phrases sum up the aging
process. Free radicals create oxidative stress and
damage your cells. Antioxidants suppress free radicals.
While there are many factors to aging that you can't
control, you can fight the build-up of free radicals. By
consuming foods rich in antioxidants and other key
nutrients and by altering your lifestyle, you can
maximize cell health and rejuvenation.
Anti-Aging Foods
Here are some of the best anti-aging foods. They are
packed with vitamins and minerals and most importantly
rich in antioxidants. For most vegetables, try to eat
them raw or only lightly cooked to maximize their rich
nutrients. Other essential nutrients for winning the war
against aging and disease include omega 3 fats and
fiber.
Every week use this list and power shop for these
anti-aging power foods.
Super Antioxidants
- Avocados and olives
- Pomegranates
- Blueberries (and other berries) and red grapes
- Apples- Eat the skin too.
- Cruciferous vegetables (broccoli, cauliflower,
cabbage, brussel sprouts, broccoli rabe)
- Dark greens (spinach, kale, and collard greens)
- Carrots, sweet potatoes, squash
- Tomatoes
- Edamame
- Garlic
- Green tea and white tea
- Dark chocolate
- Spices (ginger, curry, and cinnamon)
Omega 3's
- Fish- Stick to fish with smaller traces of
mercury such as salmon, sardines, and canned light
tuna (not white albacore tuna).
- Nuts (particularly walnuts and flaxseeds)
- Eggs
Fiber
- Whole grains
- Oatmeal
- Barley
- Beans- The darker, the better they are for you.
Also packed with anti-oxidants.
- Also see vegetables noted above.
Other
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Water- Water flushes out the damaging toxins and
free radicals. Keep in mind that as you age, your
perception of thirst decreases, so drink even if you
are not feeling thirsty.
- Low-fat dairy or fortified soy milk
Consider your supermarket's produce aisle
your very own fountain
of youth. Although there is no "cure" for aging,
there is a lot you can do to maximize your health and
your youthfulness. Please contact us if you have any
questions. This year we launched our new 5 Squares
Choice™ meal plan that we specifically designed for
people approaching or over 40. You can
email us or call us toll free at 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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The Organics 101 Update
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Here is a quick guide to organics.
You can get the real skinny on the
definition, labels and benefits
as well as learn ways to minimize the cost
with some buying tips. |
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Organics can be an exhaustive topic, so we put
together a basics primer for you. There are some
real benefits to eating organic, and you don't have
to break the bank to enjoy them.
Definition
Describing a product as organic means that farmers
have not used pesticides, synthetic fertilizers,
sewage sludge, genetically modified organisms, or
ionizing radiation to grow their crops and have not
used antibiotics or growth hormones in raising their
livestock.
Labels
For single ingredient organic foods such as fruits,
vegetables, meats, eggs or cheese, there is a small
USDA Organic sticker label on each individual item.
For foods with multiple ingredients, labels vary.
100% organic: All ingredients are organic.
Organic: At least 95% to 99% of the ingredients are
organic. They are labeled with the USDA organic
seal.
Made with Organic Ingredients: 70% to 94% of the
ingredients are organic, and there is no USDA
organic seal.
Benefits
Although there is no conclusive evidence that there
is greater nutrition in organic foods, it is safe to
say that if you would prefer to consume pesticide-
and hormone-free food, you may want to consider
organics. By choosing organic products, you are also
supporting the environmentally-friendly farming
techniques that reduce pollution and conserve soil
and water. A somewhat subjective benefit is the
taste. Some people say that organics taste better,
but you can judge that for yourself.
Money-Saving Buying
Tips
Eating organic can be, in many cases, more expensive
than eating non-organic. The additional expense is
due to the smaller economies of scale and the extra
care necessary for chemical-free farming. You can,
however, "go organic" with a more modest budgetary
approach.
Here are a few tips to stretch your organic dollar:
- Buy Nature's Promise products, Stop & Shop's
organic brand.
- Consider purchasing the organic version for
the most contaminated produce. According to the
Environmental Working Group's
Shopper's
Guide to Pesticides in Produce, the top
12 offenders make up a list called the "dirty
dozen". They are listed as follows:
- Peaches
- Apples
- Sweet bell peppers
- Celery
- Nectarines
- Strawberries
- Cherries
- Lettuce
- Grapes (imported)
- Pears
- Spinach
- Potatoes
- Select in-season produce in your supermarket
or at your local farmers' market, so you avoid
paying for the extra cost of transporting
faraway exotics.
If you have any questions about organics or are
interested in learning about the 5 Squares Organic meal
plan, please call or
email
us.
You can also visit our
archive page for past newsletter articles on
resources.
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Recipe: Edamame
Hummus
A delicious and easy recipe loaded with anti-aging
foods.
Ingredients
2 cups frozen
shelled edamame, cooked according to package directions
1 cup silken tofu,
drained
½ teaspoon salt
1 ½ teaspoons
ground cumin
3 cloves garlic
minced (or 1 tablespoon)
¼ cup olive oil
½ cup fresh lemon
juice
Serve with fresh
vegetables.
¼ cup prepared hummus is approximately
195 calories.
You
can also visit our
archive page for past newsletter recipes.
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SAVE
$15!
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Are you taking your daily
vitamins? 5 squares offers Dr. Morrison's
Daily Pack, which contains essential vitamins,
antioxidants, probiotics, and Omega 3's. They are all
preservative free.
Save $15 off of a two-month supply delivered
right to your door. This offer expires April 30th, 2009
and cannot be combined with any other offer.
Call us at 1.866.5.WE.COOK or
email
us to order now.
You can also use
the blue "Forward email" link at the bottom of your
email and give this newsletter offer to your friends.
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Offer Expires: April 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
practical 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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