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NUTRITION NEWS Healthy Food Swaps This Month April 2020 in History Phone (515) 255-1310 N G M S R M V S L W W A A T P Fax (515) 255-9442 Email [email protected] 5835 Grand Ave., Suite 106 U H R E E A U I E H B W P A O April 6, 1930 The Hostess Twinkie was invented. Web www.agingresources.com Des Moines, Iowa 50312-1444 H V T E N T O S E C L X P E P V A R I E E I A T W I E L M C Happy April Fool’s Day! W Y L W V K T H C A S P E N O B L E I B P Y D W E R O S A R Ten Simple Substitutes for Healthy Eating A F L Q A S A O E G K D A E N When it comes to healthy eating, small changes can make a big difference. K O I S O T S H G T G O U L Y April 26, 1933 Comedienne Carol Burnett was born. “ Many people become overwhelmed when thinking about changes in their diet,” says Kathy McManus, MS, RD, LDN, N U T S L W C Y N U H E C O E Director of the Department of Nutrition at Brigham and Women’s Hospital. “The fact is that simple food substitutions can have major benefits, including fewer calories, less cholesterol, and more stable blood sugar levels. These changes often M A H Y W T Z P P G R Y E S N lead to weight loss and lower your risks for heart disease, diabetes, cancer, and other diseases.” X X O R A G E N I V G T A H O To make recipes healthier for you and your family, try these ten simple substitutes: H R E F I B E R C E R E A L H Z D W M A V E C I R N W O R B M O A X D S K I M M I L K E L L P J Q W B X O X V D N H A U April 1, 1970 Cigarette advertising was Eat brown rice instead of white Choose multigrain or whole wheat Select whole wheat flour over Applesauce Honey Olive Oil Vinegar banned in the U.S. rice. Brown rice has more fiber and pasta instead of white pasta. Some all-purpose flour to increase fiber Brown Rice Lean Meat Popcorn Water April 1, 1976 nutrients than white rice. The fiber pastas also have Omega-3 fatty acids, in your recipes. Egg Whites Low Fat Cheese Skim Milk Wheat Pasta The Apple Computer Company also makes it more filling an added benefit. Fiber Cereal Mustard Spices was formed by Steve Jobs Use applesauce instead of oil when Select low-fat cheese over full-fat Use ground turkey, ground chicken, Greek Yogurt Nuts Vanilla and Steve Wozniak. baking. Try substituting applesauce cheese. There are many delicious or extra-lean ground beef in chili, for half the oil requested in cake and reduced-fat cheeses that reduce burgers, meatballs, meatloaf, and brownie recipes. You’ll cut down calories and saturated fat without lasagna to save on calories and fat. Fun Puns on calories without losing flavor or compromising flavor. SOURCE: BRIGHAMHEALTHHUB.ORG texture. Use fat-free yogurt instead of sour Whenever I try to eat healthy, a chocolate bar looks at me and Snickers. A few more simple substitutions: Use egg whites instead of whole cream to cut calories and saturated Mustard vs. Mayonnaise on Next week I’m having an MRI to determine if I’m claustrophobic. eggs. Swap ¼ cup of egg substitute fat and leave you feeling better about sandwiches or two egg whites for each egg in a your meal. Vanilla vs. Sugar Well, to be Frank, I’d have to change my name. recipe to cut calories and cholesterol. Choose skim or low-fat milk over Sweet Potato vs. Potato April 8, 1979 Try fresh herbs and spices instead of cream for cream-based soup recipes Sparkling Water vs. Soda What do you call a hippie’s wife? Mississippi. The last episode of salt and salt-based herbs. You’ll leave or when baking to reduce calories Nuts vs. Salad Croutons I’m terrified of taking elevators and I’m taking steps to avoid them. All in The Family aired. behind the sodium and add new and fat. Honey vs. Sugar flavor to your meals. If you can’t use Plain Popcorn vs. Chips/Pretzels My husband got a job at the zoo. He’s a real keeper. fresh herbs, dried herbs and spices Fiber Cereal vs. Granola are great alternatives. Big shout out to my fingers! I can always count on them. Some people are wise. Some are otherwise. April 13, 1997 Tiger Woods, at age 21, became the youngest golfer to win the Masters Tournament. Knowledge is Power "Expiring License" Scam Tricks Give peas a chance! for your Safety! Microsoft Windows Users Microsoft has announced that they are no longer Aging Resources continuously tries to get the word Green peas are a popular vegetable. They are also providing technical assistance, software updates, or out about scams and the fraudulent tactics that are quite nutritious and contain a fair amount of fiber bug fixes for Windows 7. It’s big news for users of the used to get our personal information, money and and antioxidants. Additionally, research shows they popular operating system. The announcement is giving even livelihood. Recently, Social Security Commissioner, scammers an opportunity to confuse Windows users may be protective against some chronic illnesses, Andrew Saul, and the Office of the Inspector General into paying to update their “expiring Windows license” such as heart disease, diabetes and cancer. launched a campaign to fight scammers. Aging – whether they need to or not, according to recent BBB Resources is joining them in this fight. We believe Scam Tracker reports. knowledge is power and want to make sure you have the information you need to increase your power! How the Scam Works: You receive a call from someone What Are Green Peas? who claims to be a concerned Microsoft employee. They High in Many Nutrients and Antioxidants If you receive a suspicious call stating that you have explain that you need to upgrade your operating system if a problem with your social security number or bank Strictly speaking, green peas are not vegetables. Green peas have an impressive nutrition profile. you want your computer to keep working. The caller may They are part of the legume family, which consists of account, Hang Up! Never give an unknown caller your say that you need to upgrade from Windows 7 to Windows plants that produce pods with seeds inside. Lentils, Their calorie content is low, with only 62 calories per time, personal information, or money! 10, or simply that your Windows license is expiring. chickpeas, beans and peanuts are also legumes. 1/2-cup serving. The most common tactics that scammers use are fear, There are several different varieties of peas available, The caller may seem friendly and helpful, but they are far About 70% of those calories come from carbohydrates and excitement, and urgency. Scammers often say they are including yellow peas, black-eyed peas and purple from it. They may convince you to pay yearly fees (that the rest are provided by protein and a small amount of fat. government employees to frighten people into sharing peas. However, green peas are the most frequently don’t exist) or request remote access to your computer personal information or money in the form of cash, consumed. Since green peas are high in complex Furthermore, peas contain just about every vitamin and mineral under the guise of installing software. If you pay the fees, wire transfers or gift cards. They will even email fake carbohydrates called starches, they are considered you need, in addition to a significant amount of fiber. What makes you could lose hundreds of dollars. But if you allow the documents in an attempt to get individuals to comply. a starchy vegetable along with potatoes, corn and peas unique from other vegetables is their high protein content. scammer access to your computer, your secure personal squash. You can find them frozen, fresh or canned. For example, a 1/2 cup of cooked carrots has only 1 gram of protein, STOP and take the time to discuss the situation with a information, such as banking details and login credentials, while 1/2 cup of peas contains four times that amount. They are trusted individual or call Aging Resources’ Elder Abuse can be compromised. This puts you at risk for identity also rich in polyphenol antioxidants, which are likely responsible for They’re Filling and an Excellent Source of Protein and Prevention Specialist at (515) 633-9508 before theft. many of their health benefits. sending any money. Resist the pressure to act quickly Green peas are one of the best plant-based How to Protect Yourself from Tech Scams sources of protein, which is a major reason why The Fiber in Peas May Benefit Digestion and never pay for a prize they say you have won. Don’t trust unsolicited callers. Reputable companies they are so filling, along with their high amount If you receive a call and the caller tells you they need Green peas contain an impressive amount of fiber, which has don’t call consumers without their permission.