Energize Yourself on Less Than 100 Calories
Peanut butter is a good source of protein and rich in monounsaturated fats, both of which are good components of a heart-healthy diet. The trick is you don’t need much of it to reap the benefits. That’s what makes this a perfect snack!
Ingredients: yields 22 snack balls
- 2/3 C. shredded toasted coconut, unsweetened
- 1 C. whole rolled oats
- 1/2 C. natural peanut butter
- 3 Tbsp. flaxseed, ground
- 1/2 C. cranberries, dried
- 1/2 C. sunflower seeds, unsalted
- 1/4 C. honey
- 3/4 Tsp. vanilla extract
- 2 Tbsp. water (optional)
Tips: Store in an airtight container and keep refrigerated for up to one week, or freeze them and take them out as needed.
- Toast the coconut in a pan on medium heat in a frying pan until golden brown.
- Combine all ingredients (except for the water) in a large mixing bowl. Cover and let sit in the refrigerator for 30 minutes or until sticky. If the mixture seems too dry, add the water.
- Roll into 22 small, equal sized balls, about 1.5” diameter.
Nutritional Information: Serving size: 1 snack ball Calories 94; Total Fat 6g; Carbohydrates 10g; Protein 3g; Fiber 2g; Sugars 5g; Calcium 12mg; Potassium 90mg
Change Your Environment
Research shows when a habit becomes so ingrained, we often don’t realize we’re doing it. That’s especially true when it comes to food. The key to healthy eating is creating good habits and sticking to them. With willpower and a changed environment, eating healthy will feel less deliberate and more natural.
Smarten Up Your Kitchen
Place a bowl of fruit on your kitchen counter - you’ll eat 70 percent more fruit than otherwise.
Keep your kitchen tidy - messy kitchens lead people to eat 40 percent more snack foods.
Use a smaller plate - smaller portion sizes can cut down on the amount of food served by 22 percent.
The Best Defense is Early Detection
Breast cancer is the most common cancer among women. Early detection is key to treatment and recovery. The American Cancer Society encourages all women age 40 and over to get screened and have a yearly breast exam by a doctor or nurse.
National Mammography Day is October 21
The goal of screening tests for breast cancer is to find it before it causes symptoms (like a lump that can be felt). A mammogram is an x-ray used to find changes in the breast.
Tips for Getting a Mammogram
- Schedule a mammogram one week after your menstrual period.
- Do not apply deodorant, antiperspirant, powder, lotion or ointment on or around your chest the day of your exam, as they appear as white spots on the x-ray.
- Expect the procedure to last 20 minutes.
- Results are available within 30 days.
If you haven’t already scheduled your yearly mammogram, and you are age 40 or older, take time to call your doctor and make your appointment.
Safety, Security Matter Most
According to a recent study by Ericsson ConsumerLab, wearables are quickly growing in popularity. It’s speculated that by 2020 one in three smartphone users will be using a minimum of five connected wearable devices.*
The Future of Wearables
Currently the majority of those using wearables in the U.S. are focused on fitness and health. However, the study revealed wearable users are most interested in personal safety and security. The four most-desired wearables are:
- A panic button that can easily alert friends and the police
- A smartwatch
- A location tracker
- An identity authenticator
Recommended Food Servings
A portion is the amount of food you choose to eat for a meal or snack. Often what is perceived as a single portion can actually contain multiple servings. The USDA MyPlate is a helpful guide that tells you how many servings of food are recommended for each of the five food groups.
Suggested Portions to Maintain a Healthy Weight