In This Issue:
- National Peach Month
- Protein Needs as We Age & Why Is it So Important?
- Building a Healthy Summer Lunch
- While Keeping The Kitchen Cool
Just Peachy
Peaches are a delicious and nutritious fruit that can be enjoyed fresh, frozen, or canned. They are lower in calories and packed with essential vitamins, minerals, and antioxidants that can support overall health. A medium-sized peach contains about 60 calories, making it a satisfying snack for people looking to maintain a healthy diet.
One of the greatest nutritional benefits of peaches is their vitamin C content. Vitamin C helps strengthen the immune system, promotes healthy skin by supporting collagen production, and protects the body’s cells from damage caused by free radicals. Peaches also provide plant-based vitamin A. Vitamin A is important for maintaining good vision and proper immune function. This exists primarily in the form of beta-carotene, giving peaches that beautiful yellow-orange color. Their high water content also helps keep the body hydrated, especially during warm weather.
Including peaches as part of a balanced diet is an easy way to enjoy a naturally sweet treat while providing the body with valuable nutrients. Whether added to salads, smoothies, yogurt, or eaten on their own, peaches are a flavorful fruit that contributes to a healthy lifestyle Try out the diced peaches in some of our breakfast options of our Home Delivered Meals!
All in on Protein
It sort of seems that each time you enter the store there is a new, innovative way to consume protein. Aisles are lining up with protein-packed products including popcorn, ice cream, baking mixes and even sodas. It may seem like overkill, but protein’s role in the body simply cannot be understated. And to be fair, it does seem to be a nutrient that many people are having difficulty meeting as far as nutrient requirements are concerned. So why is it so important, and what are some of the best sources? Follow along to find out!
Protein is responsible for a multitude of functions throughout the body including the growth, repair, and maintenance of our muscular and skeletal tissues. Some other key functions include acting as enzymes for processes such as digestion and blood clotting, performing as signaling molecules including hormones, and aiding with the transportation and storage of other important molecules (like ferritin, the storage form of iron.) Interestingly, we don’t want to be utilizing protein for energy. This is why it is important to ensure that you are eating enough calories throughout the day and including the other two macronutrients of carbohydrates and fat in appropriate ranges for you. By doing so, protein can be spared and then utilized easily for the functions previously mentioned.
One of the main reasons why protein needs typically increase with age is in order to protect and preserve Lean Body Mass (LBM) which encompasses all parts of the body that are not fat. Think primarily water, muscles, bones, joints, ligaments, skin, and organs. LBM is crucial to maintain optimal metabolic health, strength, and general resilience. Lower than usual LBM is associated with an increased frequency of falls and fractures and decreased levels of independence.
Have you ever heard of sarcopenia? Sarcopenia can be defined as the gradual decline in skeletal muscle mass that occurs with age starting around just 30 years old. The good news is that it can be minimized. This can be done by limiting periods of physical inactivity, incorporating strength and resistance training, and eating enough protein. This typically looks like at least 20-25 grams/meal. Knowing this, MOWWM has made it so that our Home Delivered Meals contain an average of 25 grams of protein/meal. Great sources that we use are milk, chicken, beef, pork, fish, beans, & eggs.
Although protein needs generally increase as we age, not everyone’s protein needs are identical. In fact, depending on your health conditions, you may have higher protein needs than usual, or you may even require a protein restriction. As an example, individuals with Chronic Obstructive Pulmonary Disease require increased protein while those with some stages of Chronic Kidney Disease often need to be more mindful of it. Speak to your medical team to see just what you need.
Spotlight on: Building a Healthy Summer Lunch
The heat of the late summer can make even the idea of turning on the oven quite challenging. Summertime often has us naturally craving fresher, cooler food items like raw herbs, fruit, and vegetables. Often, we just want foods that do not need to be cooked such as salads, wraps, sandwiches, and smoothies. Here are some ideas on how to create a nutritious summertime lunch that keeps the household cool and comfortable while still consuming a well-balanced meal.
Sandwiches: Sandwiches are a tried-and-true summertime staple. Simple, easy, portable and so delicious. Try to opt for whole wheat bread with bonus fiber points if there are seeds or oats. Lean proteins like chicken, turkey, eggs, and tuna all great options and opportunities to use cheaper foods like canned salmon, tuna, or chicken. You could also prepare a quick egg or chicken salad to throw onto sandwiches for an easy-peasy lunch throughout the week.
Wraps: Wraps can be a fun way to switch things up if sandwiches get a bit repetitive. Put the same ingredients into a wrap and call it a day! Stick to a “base” of a whole-grain tortilla, a lean protein, fresh fillings like tomato, cucumber, shredded carrots, greens or sprouts and a sauce or spread. Diced or mashed avocado is a perfect addition to wraps that will add in some color, texture, and healthy fats.
Snack Plates: An overlooked option is simply curating a “snack plate” in an amount that makes it more appropriate for mealtimes. Here are some recommendations:
- Pick proteins first. Try to incorporate some ready-made but nutritious protein sources like sliced turkey, meat sticks, stringed cheese, or boiled eggs. Plant-based protein options could include tofu, nut butters, beans, & lentils.
- Make produce the next star of the show. You can use fresh, canned, or dried produce to create various tastes & textures. Use what is around.
- Finish up with healthy fats & yummy sides like nuts & nut butters, avocado, hummus, crackers, popcorn, dried fruit & dark chocolate. Get creative!
Let’s Build a Sandwich!
Unscramble the letters to make familiar sandwiches.
Answers: Pulled Pork, Cubano, Reuben, Grilled Cheese, Panini
Easy Blender Zucchini Bread
Prep Time: 20 min | Cook Time: 60 min | Servings: 8 (1 Slice Servings)
Ingredients
- 3 cups diced zucchini (not peeled)
- 2 Eggs
- 2 Tbsp of Granulated Sugar
- ¼ c Olive Oil
- 2 cups of All Purpose Flour
- ½ c of Whole Wheat Flour
- 2 Tsp of Baking Powder
- ½ Tsp Baking Soda
- ½ Tsp Kosher Salt
Recipe Adapted From: Fickle Bea
Directions
- Preheat oven to 350°F and lightly grease a bread pan.
- Add in zucchini, eggs, sugar, and olive oil to a blender and blend until there are no large chunks.
- In a medium bowl, whisk together the remainder of the dry ingredients. Pour the blended ingredients into the bowl with the whisked dry ingredients. Add nuts.
- Gently fold until visibly combined.
- Add mixture to a pan and bake at 350°F for 1 hour until golden brown or until a knife or toothpick can be poked into the middle of the loaf and come out clean.
