HealthSteps E-Zine

Welcome to the premier edition of The Step-Power Weigh, monthly e-zine (e-newsletter). Oh no---not another e-newsletter? No, this is not your ordinary e-newsletter. The Step-Power Weigh is your link to complimentary health and nutrition guidance from a registered dietitian, registered nurse and health fitness instructor. The goal for this monthly e-zine is to simplify your life----not complicate it.

You do need to eat, don’t you? Well, this newsletter is going to make eating a lot more enjoyable and a lot healthier. Once you learn the general layout of The Step-Power Weigh you will be able to easily navigate to the section you are most interested in each month. Each section offers recipes, meal plans, food and nutrition tips, or other pertinent health information. You are also welcome to share this e-zine with others, and encourage them to join The Step-Power Weigh.

As we go along with our lives everyday in this fast-paced world, it seems harder and harder to focus on improving our health. Remember, being in the best health we can be is not a destination, but instead, it is a continuous journey. The Step-Power Weigh and HealthSteps Rx are here to help you along this journey, one step at a time!

General Table of Contents:

I.	Wellness Topic of the Month
II.	Food Focus a. Food Fact b. Food Product and/or Shopping Idea
III.	Recipe Rescue
IV.	Meal Plan of the Month
V.	Diabetes Corner
VI.	Take the Challenge
VII.	To Leave The Step-Power Weigh

I. Wellness Topic of the Month:

National Nutrition Month & Childhood Obesity

HealthSteps Rx couldn’t have picked a better month to launch The Step-Power Weigh E-zine than March, which is National Nutrition Month. Obviously, as a registered dietitian, March is a huge month for me and for all nutrition professionals, when we attempt to spread the word and encourage good, sound nutrition practices. There is really nothing better that you can do for yourself and your family than to practice good nutritional habits, for a lifetime.

You know the old saying: “You are what you eat?” Of course you know, but sometimes we could all use a little reminder. Through The Step-Power Weigh, I am so excited to now be able to remind you every month, not just once a year about the importance of good nutrition.

March is also a very special month for me because my second daughter, Heather, was born on March 1st, 1988 (Happy 17th birthday, Heather). Heather came very close to not even having a birthday this year because I almost delivered her on February 29th, 1988, which as you know only rolls around once every four years. Having the choice to deliver Heather on February 29th or March 1st, I chose March 1st. Well, it seemed like the right choice at the time, but looking back on it now, I could have given her the gift of having a birthday only every four years. For me, that is something I sure wouldn’t mind. However, as an “eager to grow-up teenager,” I don’t think Heather quite sees it this way, yet.

In celebration of Heather’s birthday and to help you in raising well-nourished and healthy children, I want to offer you a complimentary copy of HealthSteps Rx, “Tips for Parents on How to Prevent Obesity in Your Children.” It’s not easy today to raise well-nourished children among all the temptations that they are faced with in this world. Even when we do the best we can at home, we can’t always be sure that our children are making the best choices when they are not at home. One thing however is for sure, and that is as a parent, being a good role model is probably the best thing that you can do for your children. Does that mean that your children won’t want to try all the other unhealthy temptations? No, definitely not. And that’s okay, too, because they will always come back to what they know best.

My two daughters often tell me that when they were much younger, they would often raid the food pantry of their friends’ homes for junk food because it was never available in our home. To this very day, the parents of their friends believe that I starved my kids. But believe it or not, today my daughters Heather (17) and Shannon (21) are thanking me, especially when they look around at the many other teenagers today who are struggling with their weight and their health at such a young age. Your children will thank you too, for helping them make wise nutritional choices and in becoming healthy adults.

HealthSteps Rx is here to help you improve your nutritional and fitness lifestyle, and help you sort through any health or medical conditions. Check out the many services available at www.HealthStepsRx.com, with various price options to fit your budget. Medicare benefits accepted for some conditions and some insurance programs are accepted.

II. Food Focus

In this section of the The Step-Power Weigh, a different food is “focused“ each month. Nutrient information and benefits of the food are provided, as well as purchasing suggestions for that food or shopping ideas. Hopefully, this will help you make improved or varied food choices for your family, as well as offering you new ideas to ease cooking and shopping chores.

This month’s Food Focus Feature: Idaho Potatoes, Sweet Potatoes & Frozen Potatoes

III. Recipe Rescue

Does your recipe box need a makeover? Do you actually know how many calories and how much fat is in your favorite recipes? In this section of The Step-Power Weigh, your “modified for health” recipes will be featured with the “old” and “improved” nutritional analysis. When you let HealthSteps Rx know of two friends (names only) that you have sent this e-zine to and those two friends sign up to receive The Step-Power Weigh E-zine, your recipe submission will be placed in a drawing to be “modified for health.” (HealthSteps Rx does not want their email addresses from you—only from them if they decide to sign up. HealthSteps Rx will not send SPAM or share or sell email addresses.)

If chosen, your recipe will be featured in this section of The Step-Power Weigh. You can choose to be anonymous, or provide your name. In addition, you will be sent a copy of the recipe to add to your family recipe book. Don’t you want to start passing down your delicious and healthy recipes to the next generations?

If your recipe is not chosen and you would still like a “healthy modification” for your recipe, HealthSteps Rx offers this service at a very reasonable fee, but this service is also provided FREE, when you sign up for one of HealthSteps Rx Wellness Programs.

This month’s Recipe Rescue Feature: In keeping with this month’s Food Focus and since the “wellness topic” this month is focused around providing healthy food choices to children, I want to provide you with a healthier version of an all-time children’s favorite: french fries.
Idaho Potato Fries and Sweet Potato Fries

As you may have discovered from the Food Focus section, potatoes are a very healthy food until we take them to the frying pan and the deep-fryers. Once this is done, say goodbye to the health benefits of potatoes because the damage caused to the arteries (and the waistline) due to the significant amount and type of fat, counteracts any health benefits of potatoes. Check out these calorie and fat comparisons:

Calorie and fat content of McDonald’s French Fries:
Small: 227 calories and 11 grams fat
Medium: 350 calories and 16.9 grams fat
Large: 525 calories and 25.4 grams fat

Calorie and fat content of one serving of:
Sweet Potato Fries: 112 calories and 3 grams fat

Calorie and fat content of one serving of:
Idaho Potato Fries: 102 calories and 3 grams fat

If you would like more great recipe ideas, you will find plenty here: http://www.healthstepsrx.com/shops/books.htm

IV. Meal Plan of the Month

The number one request my clients make is for meal plans. Well, I am honoring this request. Every month, in this section you will find a day’s worth of calorie-controlled meals. The calorie levels will not be suitable for everyone, so I encourage you to learn how many calories a day you need to promote a healthy lifestyle by setting up an individualized nutrition consultation with me. You wouldn’t try to balance your checkbook without first knowing exactly what your deposits and expenditures are, so why attempt to balance your weight without knowing exactly how many calories your body needs? Thanks to technology, I can also easily assess your unique and personalized metabolic rate.

And here’s a hint: To get an idea of your energy expenditure and a great motivational tool as well, invest in a high quality pedometer. To get you off on the right foot (no pun intended), HealthSteps Rx provides a complimentary 12-page activity plan with all pedometers.

I hope you will enjoy this month’s delicious and healthy meal plan with recipes. I am hoping that it will also serve as a guideline for you and provide you with other meal planning ideas. You will have temporary FREE access to this meal plan for one month, and then it will only be available to all HealthSteps Rx Wellness Program clients via password. Keep your eye out for next month’s e-zine for another great meal plan in a different calorie level.

This Month’s Meal Plan Feature: 1800 Calorie Meal Plan from the “Convenient Breakfast & Lunch, Easy Recipe Dinner” Collection

V. Diabetes Corner

HealthSteps Rx is pleased to announce it’s participation in the Medicare program. HealthSteps Rx is now a provider for the Medicare Part B, Medical Nutrition Therapy benefit for qualifying participants with Type I, Type II, and Gestational Diabetes. To locate a registered dietitian in your area who accepts Medicare, go to www.eatright.org. Ask your physician for a referral to a registered dietitian to help you in the nutrition management of diabetes. In addition, HealthSteps Rx also accepts some insurance programs. Contact your provider for clarification.

Whether or not you have diabetes, or know of someone with this disease, learn why it is essential to become aware and educated about diabetes in Diabetes Overview: A Society Dilemma. Stay tuned each month for various tips, guidelines and/or news, here in the Diabetes Corner of The Step-Power Weigh, which may help reduce your risks for diabetes and its complications.

VI. Take the Challenge

What can you do this week that gets you closer to your goal? Taking the “first step” in trying new things or eliminating others, is always the most difficult. But, I promise you, once you are successful at this first step, all the other steps are that much easier. And before you know it, you’ll be wondering what took you so long. :-)

Challenge: I will wait 20 minutes after I eat dinner before I reach for dessert.

Rationale: It takes 15-20 minutes after the start of eating for the brain to register that the stomach is full. If you wait just 20 minutes, you might find that you no longer desire those extra and unnecessary calories. Think how much weight you could lose each week by eliminating that daily 250 calorie (or more) ice cream sundae (try 27 pounds a year).

VII. To Leave The Step-Power Weigh

It’s quite understandable if you need to unsubscribe to The Step-Power Weigh, for whatever reason. One thing is always for sure: life is always changing, so our needs often change with it.

For those who choose to continue to receive The Step-Power Weigh, be assured that I will never share or sell your name or email address.

Here’s to Your Health!

Cheryl Winter, M.S., R.D., R.N.
HealthSteps Rx

info@HealthStepsRx.com