news winter 2021 - english

January 2021 | [email protected] | www.HealthierLivingSD.org

Dream BIG and Strive for Health in 2021!It’s the start of a new year, why not dream big? Find a quiet place to sit and close your eyes. Imagine one year has passed and you are now living a healthier life. You’re not sure how it happened, but you did it and you’re loving it! How is this ideal life different from your life now? Where are you, what are you doing, and who are you with? Jot down words or pictures that come to mind!

Once you’ve dreamed big, you can then start small. Think of one goal for just this week, but make sure your goal is SMART!

Specific: Be clear and focused, avoiding vague words like “more,” “less,” or “healthier”Measurable: Know when you’ve achieved your goal (how many, how often, etc.)Action-based: Use action verbs to describe your goalsRealistic: Start small and see your confidence increase as you reach your goalTime-bound: When will you start and finish this goal?

Use the space below to write down your SMART Goal. Keep track of your daily progress! If you reached your goal the first week, consider increasing the challenge, but do so little by little! If you didn’t meet your goal, don’t sweat it! Think about what made it challenging and consider a more attainable goal for the following week! *This activity was adapted from Leah’s Pantry Food Smarts curriculum.

My SMART GoalExample: I will walk for 30 minutes after dinner three days this week._______________________________________________________

CalFresh Healthy Living is dedicated to helping make the healthy choice the easy choice for older adults and adults with disabilities in San Diego County.

For more information about our programs, visit www.HealthierLivingSD.org

This institution is an equal opportunity provider

NEWS Nutrition Education with Seniors!


Eat Seasonally This WinterHave you ever noticed that the prices of fruits and vegetables rise and fall throughout the year? This is because the availability of fresh produce changes with the seasons. Buying seasonal produce is a great way to support local farms, get more variety and nutrients in your diet, and save money! Fruits and vegetables that are in season are freshly picked, resulting in maximum flavor and nutrition. In addition to health benefits, choosing fruits and vegetables that are in season is an excellent way to stretch your food dollars! Seasonal produce is more abundant, so it’s sold for less per pound. Need to purchase produce that’s out of season? Remember the frozen aisle! Frozen fruits and vegetables are packaged when they are ripe, making them a convenient, nutritious option for produce that is out-of-season. San Diego offers a wide variety of fresh produce! Here’s what’s in season this Winter:

Apples Beets Cabbage Oranges Broccoli Kiwi

Chef TipNo juicer? No problem! All you need is a pair of sturdy kitchen tongs and a lemon cut in half. Place one half of the lemon, cut side facing downwards, into the joint of the tongs. Squeeze the tongs together at the other end, and ta-dah! You’ve got fresh lemon juice in seconds.

Exercise – Overhead Arm RaiseHold weights (or cans) at your sides at shoulder height with palms facing forward. Slowly raise both arms up over your head keeping your elbows slightly bent. Hold the position for a second; then, slowly lower your arms. Repeat 10-15 times. This exercise can strengthen your shoulders and arms.



Know Your Label: Serving SizeDid you know serving size is the amount of food that is customarily eaten at one time and is not a recommendation of how much to eat? The nutrition information listed on the Nutrition Facts label is usually based on one serving of the food. Make sure the serving size accurately reflects how much you are eating. If you eat two servings in one sitting, make sure to double the nutrition content. When comparing calories and nutrients in different foods, check the serving size to make an accurate comparison.

Breakfast MakeoverBreakfast doesn’t have to be boring! Think of 1-2 ingredients that you can add to these morning meal favorites for more color and nutrients!

Hot OatmealExamples: Flax Seeds, berries, etc.1. 2.

Scrambled EggsExamples: Spinach, onions, etc.1. 2.

Whole Wheat BagelExamples: Tomato, avocado, etc.1. 2.

Eating a nutritious, well-balanced breakfast will give you energy and can keep you full longer throughout the day.

Words of Wisdom“I appreciate the food I eat as I am aware that there are many people in the world that don’t have food. Because I appreciate, I enjoy all my food. I don’t eat my sorrow and worry.When I eat, I only eat.”– Participant in Food Smarts, a 5-week nutrition program provided by Aging & Independence Services.



Word ScrambleSet yourself up for success in 2021 by creating an environment that invites you to pick up healthy habits. Unscramble the tips below:

1. ADD __ __ __ __ __ __ __ __ AND __ __ __ __ TO YOUR WATER UTC IFTUR BHRES

2. TO EXERCISE, LAY OUT __ __ __ __ __ __ __ __ __ __ __ __ __ __ THE NIGHT BEFORE RKWOOTU HOTSECL

3. STORE PREPARED __ __ __ __ __ __ __ AND __ __ __ FOR AN ON-THE-GO SNACKGETLEVABES PDI

Hummus with Fresh VegetablesServes 4 | 15 minutes | Gluten-free

Ingredients:• 1 can (15 ounces)

garbanzo beans, drained and rinsed

• 3 cloves of garlic• 1/4 cup plain yogurt • 1 teaspoon salt

• 1 teaspoon vegetable or olive oil

• 1 teaspoon paprika• 1/8 teaspoon pepper• 1 tablespoon lemon

juice

Directions: Put all the ingredients into a food processor and blend until smooth. Serve at room temperature with your favorite sliced vegetables (i.e. snap peas, celery, broccoli, and carrots) for a perfect on-the-go snack!

For more recipes, please visit

1. CUT -FRUIT -HERBS 2. WORKOUT -CLOTHES 3. VEGETABLES -DIP

Resource SpotlightThe San Diego Food Bank’s food distribution programs continue to serve those in need throughout the duration of the COVID-19 pandemic. To learn more about their programs, including the Senior Food Program, call 1-858-527-1419 or go to www.sandiegofoodbank.org.


http://www.sandiegofoodbank.org/

news winter 2021 - english

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