| Welcome to Spring!!!
In this Issue:
Personal Notes from Karen
Nutrition for Women over 40
Foods that Reduce Inflammation
4 Simple Changes to Lower
Your Cholesterol
April Special !!! Sign
up for the $35 maintenance program in place of the jumpstart
program. You get a 68% discount!!! Good for one month only
when you sign up by end of April. As always feel free to
contact me with any questions:
Karen@dietmn.com
 Personal Notes from Karen
Starting this month I will be sharing a short personal note
in each newsletter to allow readers to get to know me a
little better. My first note to share relates also to
another decision I have made - to focus my services on
helping working women age 40 and older with their nutrition
concerns. Last year I made it to the top of the hill and
turned 40! I’m not sure if I am still at the top or starting
to slide down but in trying to defy the aging process I have
made it my goal to be able to run a 5K this summer. And to
think for years I said I hate running. I actually decided to
try running because I get bored walking on my treadmill and
also because I needed something to work toward to keep me
motivated. To train, I found a program on the coolrunning.com website called Couch-to-5K Running Plan. I
am up to 2 miles now and have had a bit of a rough time this
late winter staying on track but hoping the warm weather
coming will give me new motivation! Stay tuned for my
progress next month!
Nutrition for Women over 40
What do breast cancer, osteoporosis, obesity, perimenopause,
diabetes and heart disease have in common? Many of these
health concerns are nutrition related and on the minds of
women 40 and older. This means that nutrition needs are
different as well during this time of life. It is also the
time where we often start thinking about what we want our
life to be like in retirement years. Because we want to be
healthy enough to enjoy our retirement years, it becomes
even more important to make sure we are getting optimal
nutrition for preventing these common health problems. You
can take charge of your health today by choosing one of
these commonly deficient areas to work on - fruits, veggies,
milk/yogurt, and exercise!!!
Foods that Reduce Inflammation
Did you know that arthritis, type 2 diabetes, heart disease,
high blood pressure, obesity and other health problems are
all inflammatory disease states? The type of foods we eat
can make a difference in reducing inflammation if we choose
those less processed, healthier foods. These include fish
(tuna, salmon, mackerel, herring and trout), flaxseed, whole
grains, beans, nuts, fruits, vegetables and unsaturated
fats. Losing some excess body fat can reduce inflammation as
well.
4 Simple Changes to
Lower Your Cholesterol?
Try these food changes to reduce your saturated fat intake.
Saturated fat is the hard, artery clogging fat and you want
to stay under 20 grams daily whenever possible.
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1. |
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Eat only 1oz cheese
instead of 2oz and save 5 grams saturated fat. One
ounce is the portion of pre-sliced cheese. |
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2. |
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Buy 95% lean ground
beef instead of regular ground beef and save 3.5
grams saturated fat for every 3oz portion. Three
ounces is the size of a deck of cards. |
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3. |
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Instead of whole
milk choose 1% and save 3 grams saturated fat per
8oz serving. |
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4. |
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Choose tub margarine
instead of butter and for every tablespoon you will
save another 5 grams saturated fat. |
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Please give me your feedback. If there are topics you would
like to see in future newsletters,
drop me an email to Karen@dietmn.com. I would love to
hear from you! |
