An ounce of prevention is worth a pound of cure.

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1 OCTOBER 2017 POWERED BY QUOTE OF THE MONTH An ounce of prevention is worth a pound of cure. - BENJAMIN FRANKLIN Embracing Life Take steps toward feeling your best while improving your health and wellness. Set daily goals, track progress, read articles, and find out more information by visiting us online at FEATURED ARTICLE Seven Crafty Ways to Eat More Vegetables If you re finding it difficult to get your daily servings of vegetables, try these tips. Learn more on page 24 FEATURED ACTIVITY Eat a Fiber-Rich Meal: Log 12 Times Feel full longer, keep your digestive tract working properly, regulate blood sugar, and lower cholesterol. Read more on page 44 FEATURED LIVE WEBINARS October Live Webinars CaféWell coaching webinars offer great ways to stay happy and healthy all month long. Learn more on page 54 [ 1 ]

2 FEATURED ARTICLE Seven Crafty Ways to Eat More Vegetables It s every parent s refrain, but it applies to adults, too: Eat your vegetables! Eating plenty of vegetables can help you get more fiber, nutrients and antioxidants in your diet, and may even help lower your risk of some health conditions. But even when you know the benefits of eating veggies, it can still be a challenge to get enough of them in your diet. If you re finding it difficult to get your daily servings of vegetables, try these tips. 1. Top proteins with sautéed vegetables. Instead of topping cooked fish (or meat or poultry) with a sauce, use sautéed vegetables, such as peppers, onions and tomatoes. They ll add plenty of flavor and nutrients and at the same time, boost portion size without adding a lot of calories. Try a blend of spinach and cherry tomatoes on top of fish or a mix of red and green peppers on top of pork chops or steak. 2. Replace carbs with vegetables. Lighten carbs with low-cal veggies. If you love cheesy mashed potatoes or creamy pasta but not all the calories they deliver, replace some of the potatoes or pasta with vegetables, such as broccoli, cauliflower or peppers. You ll get fewer calories and more disease-fighting antioxidants, and your dish will be more colorful, too! 3. Use lettuce leaves in place of bread. The next time you make a sandwich, consider lettuce leaves as an alternative to a bread slice or wrap. Just about any filling works beautifully. Try tuna or chicken salad, a stirfry or even a burger. For best results, add the lettuce just before serving or even at the table, and use hearty romaine lettuce for thick, sturdy leaves that are less likely to wilt. [ 2 ]

3 4. Stock up on salsa. The low-cal condiment is full of both flavor and fiber and it packs a whole vegetable serving into every 1/2 cup. To switch things up, look for different varieties such as salsa verde, made from tomatillos, or peach- or pineappleflavored salsa for a tropical twist. 5. Add spinach to nearly anything. Add raw or cooked spinach to sandwiches, soups, stews and casseroles. It pumps up the volume so you feel like you re getting more for few additional calories, and is packed full of nutrients. To save time, pick up prewashed baby spinach in the salad section of the produce aisle. 6. Dress up your vegetables. Eating plain steamed vegetables gets old fast. To keep vegetables from seeming boring, spice them up! Cook them with a little olive oil plus bold no-calorie flavorings such as garlic, ginger, herbs, spices, flavored vinegar or lemon juice. Try shaking paprika over sweet potatoes or slicing ginger and garlic and tossing them with broccoli prior to cooking. 7. Eat edamame. Try adding edamame green soybeans into your diet. They have satisfying protein and fiber, and can be added to salads, stir-fries or soups. For a satisfying snack, try boiling them in their pods and serving them with a sprinkle of sea salt. Can t find fresh soybeans? Look for frozen edamame in the freezer section of your grocery store. Meredith Corporation. All rights reserved. Used with permission. [ 3 ]

4 FEATURED ACTIVITY Eat a Fiber-Rich Meal: Log 12 Times this Month. Eating a fiber-rich diet can help you feel full longer, keep your digestive tract working properly, regulate blood sugar, and lower cholesterol levels. Experts recommend that you get 14 grams of dietary fiber for every 1,000 calories that you consume each day. If you need 2,000 calories each day, you should try to include 28 grams of dietary fiber. The bulk of fiber can make you feel satisfied more quickly, reduce your appetite, and aid in weight-loss. Five good fiber-rich foods to add to your diet are apples, sweet potatoes, raspberries, chick peas, and oats. To successfully complete this challenge, log 12 times that you ate a fiber-rich meal. [ 4 ]

5 FEATURED LIVE WEBINARS The expert coaches at CaféWell offer live webinars on a variety of healthy topics. This month, in addition to the titles above, check out these webinars: Mental Programming: Changing Patterns of Thought, Fall in Love with Butternut Squash, and Learn About Your Family Health History. No matter the webinars you choose, you re sure to get healthy advice you and your family can use all year long. Reserve your space now at CaféWell coaching webinars offer some great ways to stay happy and healthy all month long. Titles include: Flu Shots: Are They Worth It? How to Avoid Fall Weight Gain How to Find Your Passion [ 5 ]

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