October is National Breast Cancer Awareness Month and a great time for women to evaluate their overall health and ensure they’re making choices to stay healthy for many years to come.
By choosing nutrient-rich food options, women can maximize nutrient intake. Most women aren’t getting enough potassium, fiber, vitamin D and B-12 and are falling short of calcium, iron and folate goals. Following are a few ideas to help make up for any nutrition shortfalls:
- Pump up produce intake especially dark green leafy vegetables to get potassium, fiber and folate
- Include two or more servings of dairy or fortified soy/almond/cashew milk for calcium and vitamin D, daily
- Look for lean meat, poultry, seafood, beans, lentils, spinach and fortified breads and cereals for iron and vitamin B-12
It’s also important for women to get adequate exercise. Some easy tips for women include:
- Add more weight to strength routine. It is important to build and maintain lean muscle mass because as women age, they start to lose muscle mass leading to a decrease in metabolism, strength and balance.
- Strengthen back and upper body. Strengthening the upper body and back can help women maintain posture as they age and will prevent back issues.
- Up the intensity of cardio program. Interspersing regular cardio workouts with short intervals of a faster pace or higher resistance will get anyone’s heart pumping. Carrying small hand weights or trying short bursts of jogging can significantly intensify a walk.
Strawberries and Cream Smoothie
- 1 cup Silk Original or Unsweetened Cashew milk
- 1/2 cup Meijer frozen strawberries
- 1 tsp almond butter
- 1/4 tsp Meijer vanilla extract
- 1-5 tsp honey, agave or sugar, if desired
- Blend all ingredients until creamy.
- Sweeten to taste and enjoy.
Source: Adapted from Silk
Cherry Almond Smoothie
- 1 cup Silk Light Vanilla Almondmilk
- 1 cup Meijer frozen sweet cherries
- 1 Tbsp almond butter
- 1/4 tsp almond extract
- 1/2 tsp Meijer vanilla extract
- 1/2 cup ice
- 2 Tbsp protein powder and/or 1 Tbsp ground flax, if desired
1. Blend all ingredients until smooth and cherry sweet.
Source: Adapted from Silk
Strawberry Frozen Yogurt Squares
Makes 9 Servings
Prep Time: 10 min
Cook Time: 180 min
- 1 cup crunchy wheat and barley cereal
- 3 cups fat-free strawberry yogurt
- 1 (10-ounce) bag frozen unsweetened strawberries (about 2 1/2 cups)
- 1 cup fat-free sweetened condensed milk
- 1 cup light or fat-free whipped topping (optional)
- Line an 8×8-inch baking pan with foil. Sprinkle cereal evenly on the bottom of the pan; set aside.
- Place yogurt, strawberries and condensed milk in a blender; cover and blend until smooth. Pour the mixture over top of cereal, gently smoothing yogurt mixture to edges of pan. Cover with foil (or plastic wrap) and freeze for 8 hours or until firm. Use edges of foil to loosen and remove from pan; let recipe thaw for 5 to 10 minutes. Cut into squares, top with whipped topping, if desired, and serve. Storage tip: Squares may be individually wrapped and frozen for single servings. Note: Create your own variations by using other flavor combinations of yogurt and fruit.
Submitted by: Makers of LACTAID® Brand Products
- Calories: 200
- Total Fat: 0g
- Cholesterol: 5mg
- Sodium: 150mg
- Calcium: 20% Daily Value
- Protein: 7g
- Carbohydrates: 42g
- Dietary Fiber: 2g.
Recipe created by 3-Every-Day™ of Dairy