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DIETITIAN’S VIEW By Nancy M. Ouhib, MBA, RD/N, LD/N T o sustain good health, your body must get more than thirty vitamins, minerals, and diet components that it cannot make by itself or in the sufficient quantities that it needs. Okay, that sounds important, but how do we add super nutrition food choices that fit into our budget and our family preferences? How much will these super foods cost us? Do they even taste good? Which ones should we include? Why do we need them? Let us start with the most primary need, which is staying well hydrated. Water is essential for life. We need it every day to flush toxins out of our bodies and to carry nutrients to our cells. We lose water constantly through our bodily functions so we must replace it. Basic water is your best, cheapest, purest source for hydration. Other fluids that are super beverages are milk, green tea, and orange juice. Super Foods What They Can Do For You! Everyone loves fresh fruits. They are nature’s dessert and they are power packed with vitamins, minerals, lots of juice, and fiber. Fruits are a win-win and, when purchased in season, they are very affordable for the nutrition they provide. Here are a few of the top performers out of the fifteen super fruits. One half cup of fresh strawberries can provide 149% of your daily requirement for Vitamin C. Figs have the highest overall mineral content of all common fruits; try them fresh or dried. Cantaloupes are low in calories and one cup will provide you with 120% of your Vitamin A and 108% of your Vitamin C requirement. Pears have a low glycemic index, which means that the carbohydrates convert to sugar slowly. The lower the food’s glycemic index, the less it affects blood sugar and insulin levels. Studies have shown that eating a diet that includes one ounce of nuts daily can reduce your risk of heart disease. Do not make excuses when it comes to eating your veggies. They provide us with plenty of iron, calcium, fiber, and B complex vitamins, just to name a few. I will pick some favorites to highlight. Tomatoes contain beta and alpha-carotene, lutein, fiber, potassium, folate, and more. I cannot think of a reason not to eat a tomato. Green peppers are a bit pricey, but just one provides 220% of your daily Vitamin C requirement. That is bang for your buck. Most everyone likes potatoes, and they are a versatile vegetable that offers Vitamins C and B6, potassium, manganese, and dietary fiber. Asparagus offers more folic acid than any other vegetable. Folic acid helps your blood cells grow and helps to prevent liver disease. You only need a handful of nuts and seeds to get the nutritional benefits, so do not go crazy eating them. They are loaded with protein, fiber, healthy monounsaturated fats, and antioxidants. Studies have shown that eating a diet that includes one ounce of nuts daily can reduce your risk of heart disease. Almonds contain plenty of omega-3 fatty acids, polyunsaturated fats, Vitamin E, and fiber. Walnuts contain magnesium, folate, polyunsaturated fats, omega-3, and Vitamin E. Flaxseed contains omega-3 and fiber. Try to eat all of your nuts and seeds without added salt. Whole grains include whole grain or multigrain breads, brown rice, whole wheat pastas, couscous, and oatmeal. Most whole grains provide us with a heart healthy amount of fiber, B-complex vitamins, niacin, and magnesium. Additionally, most whole grain products have a lower glycemic index than their white flour counterparts. What we put into our bodies clearly does have an impact on our overall health and well-being. The old saying ‘you are what you eat’ does hold true. Keep in mind that our genetics also play a significant role in our health. P 96 DECEMBER 2015
Robotic Joint Surgery Jim suffered from severe osteoarthritis in his left knee. He tried cortisone shots and other therapies, but the pain kept coming back. Then he went to the Joint Replacement Center at Broward Health North, where he finally got exactly what he needed: the expertise of his doctors, combined with the precision of Robotic Joint Surgery. The result was a less invasive form of partial knee replacement. Within only days of the surgery, Jim was walking unassisted. And amazed at how quickly he was back in full swing. Learn more about this innovative procedure at BrowardHealth.org/BHN or call 954.786.6635 Jim never heard of Robotic Joint Surgery. Now he’s thrilled he had it. Whatever it takes. the PARKLANDER 97
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Parklander the THE FAMILY FRIENDLY
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CONTRIBUTORS Parklander® SERVING:
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FROM THE PUBLISHERS • LASHES •
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The Parkland Farmers Market is back
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B&L Screening & Shutters A Specialt
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2015 DECEMBER ANNOUNCEMENTS The May
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ADVERTORIAL Bariatric Surgery - An
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H AT & Around The Web THERE MAY BE
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18 DECEMBER 2015
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Congratulations to all the winners
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Portrait Specialist for Professiona
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Are You Engaged? Are you or someone
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CHARITY By David Volz Community org
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Emergency Roof Repairs 954-426-8500
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HOLIDAY KWANZAA By David Volz Celeb
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HOME By Perla Lichi, ASID Peacocks
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CLIPPER MAGAZINE Proof Release Appr
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HOLIDAY The Meaning of Chanukah Roo
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38 DECEMBER 2015
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HOLIDAY by Cynthia MacGregor Merry
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HOLIDAY By Candice Russell Christma
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Page 62 and 63: 60 HUMOR THE FUTURE IS SWIFT How it
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Page 76 and 77: WINE WATCH By Sheila and Bennet Bod
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Page 80 and 81: RESTAURANT REVIEW By Charles Marcan
Page 82 and 83: Peruvian Cuisine Experience Savor E
Page 84 and 85: the Parklander School 201 5 RIVERGL
Page 86 and 87: YOUR CHILD’S GRADES WILL INCREASE
Page 88 and 89: PARKLAND LIBRARY DECEMBER 201 5 EVE
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Page 94 and 95: FROM THE EXPERT ASK DR. RENAE SISTE
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Page 104 and 105: HEALTH By Jamie Lober In light of W
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Page 110 and 111: EQUESTRIAN NEWS Nike’s Flyease is
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Page 114 and 115: PARKLAND / CYPRESS HEAD $1,450,000
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