National Pecan Month

by Terri L Mooney-Hooker

April is National Pecan Month. Have you ever wondered what benefits pecans have or where do they even come from?  As a member of our Wellness Team at MAX, I decided to do some research about the pecan and its health benefits.

Did you know a one ounce serving of pecans, about 15 to 20 pieces, has many benefits?  According to the www.ilovepecans.org website, a serving of pecans:

  • Helps reduce the risk of heart disease and lowers cholesterol levels
  • Contains more than 19 essential vitamins and minerals
  • Naturally sodium free
  • High source of natural protein
  • Provided 10% of the recommended Daily Value for fiber

According to the U.S. Pecans website, pecans were originally called “nuez de la arruga” by Spanish explorers who came across them in what is now Louisiana, Texas, and Mexico. It translates to “wrinkle nut” for their appearance of wrinkles. The name “pecan” is a Native American word of Algonquin origin that was used to describe “all nuts requiring a stone to crack.”

Pecans are grown on trees and are grown commercially in 15 states within the U.S. including Alabama, Arkansas, Arizona, California, Florida, Georgia, Kansas, Louisiana, Missouri, Mississippi, North Carolina, New Mexico, Oklahoma, South Carolina, and Texas.

Here is an easy and quick way from allrecipies.com to prepare a great pecan snack the whole family can enjoy.  I hope you can enjoy some pecans not only in April, but throughout the year!

 

HeadshotAbout Terri

Terri is the Administrative Coordinator at MAX. She performs all administrative duties, and helps out in other areas of the company when needed. Outside of the office, she enjoys spending time with her husband, her children, two cats, and her extended family and friends. She is huge movie goer and an avid animal lover.

Photo by Counse

Healthy Eating and Weight Loss

by Terri Mooney-Hooker, Administrative Coordinator

In today’s world, it seems we are focusing more on nutrition and health. Being a member of our Wellness Committee at MAX makes me more aware of how choosing healthful food choices and figuring out a healthy weight are so important to our well-being.  However, they can also sometimes be a bit confusing. What does good nutrition mean? What is a good balance of fat, carbohydrates, and protein? How does one know what a good weight to maintain really looks like?

Here are few helpful tips to get you started:

Let’s start with good nutrition. That is the key to maintaining good mental and physical health. When you eat a balanced diet, it can affect the way you feel and how your body works. It is the interaction of nutrients and other substances in the food we eat that maintains our growth, reproduction, and overall health.

Here’s the skinny on nutrient-dense foods. Look for these “good” fats to include in your meal plan:

  • Monounsaturated,
  • Polyunsaturated
  • Unsaturated

Avoid the “bad” fats:

  • Saturated
  • Trans fats

Carbohydrates can be either good or bad, and are either simple or complex. Here are some examples of both…

  • Good Simple: Naturally present sugars – like in fruit or milk products.
  • Bad Simple: High fructose corn syrup; added sugar in sodas, baked goods, etc.
  • Good Complex: Starchy veggies, like potatoes, corn, whole grains, and beans.
  • Bad Complex: Refined starches, found in cookies, cakes, French fries, etc.

When choosing protein, think lean. Lean meat will have visibly less fat and fewer calories. One serving should be 3oz.- about equal to the size of a deck of cards. Here are some helpful tips for choosing lean meats:

  • Limit meat to 1 – 3 3oz. portions per week.
  • Eat wild fish, especially salmon, whenever possible.
  • Add beans and lentils.
  • Other great sources of protein are tofu and other soy products, as well as eggs.

And don’t forget the fiber!

  • Soluble fiber would include oat bran, oatmeal, fruits and vegetables.
  • Insoluble fiber would include wheat bran, figs, raisins and nuts; all good for you!

Now, to assess your weight. Most of us don’t like to think about it, let alone look at it.

Here are some things to consider:

  • Body Mass Index (BMI): it is formulated by weight and height to estimate body fat. Try this site to easily calculate: https://www.nhlbi.nih.gov/health/educational/lose_wt/BMI/bmicalc.htm
  • Weight circumference: measure your waist just after you breathe out to get an accurate measure. Men should measure less than 40 and for women, less than 35.

Just remember – baby steps in losing weight to achieve weight goals is best. ½ to 2 pounds per week is a healthy weight loss. A safe and maintainable rule of thumb would be to lose about 10% of your body weight over a 6 – 12 month period.

A combination of creating a healthy meal plan, lifestyle, and exercise, is the key to sustaining weight loss and staying healthy.

Sources:

https://en.wikipedia.org/wiki/nutrition

Cigna: “Together, all the way;” Healthier Eating for a healthier you.

HeadshotAbout Terri

Terri is the Administrative Coordinator at MAX. She performs all administrative duties, and helps out in other areas of the company when needed. Outside of the office, she enjoys spending time with her husband, her children, two cats, and her extended family and friends. She is huge movie goer and an avid animal lover.

Photo by balise42