{"id":9273,"date":"2020-01-28T08:30:17","date_gmt":"2020-01-28T13:30:17","guid":{"rendered":"http:\/\/blogs.butler.edu\/healthyhorizons\/?p=9273"},"modified":"2020-01-16T10:38:11","modified_gmt":"2020-01-16T15:38:11","slug":"january-green-bean-delivery-newsletter-tips","status":"publish","type":"post","link":"http:\/\/blogs.butler.edu\/healthyhorizons\/green-bean-delivery-newsletter\/january-green-bean-delivery-newsletter-tips\/","title":{"rendered":"January Green Bean Delivery Newsletter Tips"},"content":{"rendered":"

Healthier Eating Tips<\/strong>
\nStock Up on Local, Seasonal Produce<\/strong><\/span>
\nConsume as many fruits and vegetables as possible daily. Plan your meals around what veggies you are going to eat and enjoy fresh fruit as a snack.\u00a0 Focus on variety, deep rich color, and seasonal produce.\u00a0 Enjoy a mixture of cooked and raw veggies.\u00a0 Don\u2019t forget fermented veggies like sauerkraut. They are loaded with beneficial probiotics.
\nUse High Quality Fats<\/span><\/strong>
\nStick to traditional fats like butter, ghee, coconut oil, animal fats, olive oil. Set a goal to consume one to two 3-ounce servings of wild caught cold water fish like salmon, halibut, tuna, and sardines. These fish are a healthful source of long chain omega-3 fats and nutrients such as vitamin D and selenium. Incorporate pasture-raised eggs into your daily diet. Like fatty fish, they provide long chain omega-2 fats and a whole host of essential nutrients. Minimize the use of polyunsaturated cooking oils. These oils are highly unstable and easily oxidized. Oxidized oils can lead to an increase risk of heart disease. Examples are vegetable oil, corn oil, soybean oil, grapeseed oil, and cottonseed oil. Focus on using traditional fats along with newer oils like avocado oil or high oleic sunflower oil. Minimize or avoid partially or fully hydrogenated vegetable oils. These are manmade trans fats are extremely harmful to the body.<\/p>\n

Go for Environmentally Responsible Proteins<\/span><\/strong>
\nFocus on wild caught, sustainable fish\/shellfish, pasture-raised poultry and eggs, and grass-fed beef and dairy. Incorporate plant-based protein like beans, fermented soy products like tempeh, or meat alternatives made from pea protein. Utilize bone broths in your cooking like when make soups, stews, or sauces. Avoid\/minimize corn-fed beef, processed soy and soy products, and heavily processed meats that use nitrites, nitrates, and\/or MSG.<\/p>\n

Cut Back on Sugar and Processed Foods<\/span><\/strong>
\nFocus on using more natural sugars like honey or maple syrup and use in moderation.\u00a0 When baking, cut sugar amount in half \u2013 you will be surprised that you can\u2019t tell a difference. Minimize consumption of highly refined carbohydrates: white flour, white sugar, and sweets. They promote fat storage and cardiovascular disease, perpetuate appetite, and increase risk of type 2 diabetes. Avoid\/minimize products containing high fructose corn syrup. It is a highly processed sugar that is made from corn syrup. It is added to a plethora of commonly consumed foods and beverages. And just like white sugar it is linked to serious health issues including diabetes and heart disease.<\/p>\n

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 <\/p>\n","protected":false},"excerpt":{"rendered":"

Healthier Eating Tips Stock Up on Local, Seasonal Produce Consume as many fruits and vegetables as possible daily. Plan your meals around what veggies you are going to eat and enjoy fresh fruit as a snack.\u00a0 Focus on variety, deep … Continue reading →<\/span><\/a><\/p>\n","protected":false},"author":9193321,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2}},"categories":[405345],"tags":[],"class_list":["post-9273","post","type-post","status-publish","format-standard","hentry","category-green-bean-delivery-newsletter"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_shortlink":"https:\/\/wp.me\/paB9fc-2pz","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"http:\/\/blogs.butler.edu\/healthyhorizons\/wp-json\/wp\/v2\/posts\/9273","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/blogs.butler.edu\/healthyhorizons\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/blogs.butler.edu\/healthyhorizons\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/blogs.butler.edu\/healthyhorizons\/wp-json\/wp\/v2\/users\/9193321"}],"replies":[{"embeddable":true,"href":"http:\/\/blogs.butler.edu\/healthyhorizons\/wp-json\/wp\/v2\/comments?post=9273"}],"version-history":[{"count":4,"href":"http:\/\/blogs.butler.edu\/healthyhorizons\/wp-json\/wp\/v2\/posts\/9273\/revisions"}],"predecessor-version":[{"id":9303,"href":"http:\/\/blogs.butler.edu\/healthyhorizons\/wp-json\/wp\/v2\/posts\/9273\/revisions\/9303"}],"wp:attachment":[{"href":"http:\/\/blogs.butler.edu\/healthyhorizons\/wp-json\/wp\/v2\/media?parent=9273"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/blogs.butler.edu\/healthyhorizons\/wp-json\/wp\/v2\/categories?post=9273"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/blogs.butler.edu\/healthyhorizons\/wp-json\/wp\/v2\/tags?post=9273"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}