Staying healthy for family
DIET AND WEIGHT LOSS
Tablet or smartphone?
Scan or click here to see a
video about eating healthy to
manage diseases. (See page
5 for scanning details.)
THE ACADEMY OF Nutrition and
Dietetics has sponsored National
Nutrition Month each March since 1980.
This promotion focuses attention on the
importance of making informed food
choices and developing sound eating
and physical activity habits.
The theme for this year is “Enjoy
the Taste of Eating Right,” a reminder
that taste tops nutrition as the main
preference when Americans buy food.
The good news is that you can combine good taste and nutrition. All it
requires is enhancing flavor—while
retaining nutrients—without adding
extra fat, calories or salt (see tips below).
Start by using the highest-quality
ingredients when they are at peak quality. Proper handling and storage are also
factors, since poor storage can destroy
flavor and nutrients.
Overcooking can be just as destructive. Be sensitive to retaining nutrients,
flavor, color, texture and overall appeal.
Keep in mind that cooking can’t improve
poor-quality foods, but it can enhance
the flavor of high-quality ingredients.
Tips for enhancing flavors
; Flavors of meat, poultry and fish
can be intensified with high-heat
cooking techniques such as pan
searing, grilling or broiling.
; Add a zesty taste with citrus juice
or grated citrus peel.
; Caramelize onions to bring out
; Give a flavor burst with good
quality condiments, such as
horseradish, chutney, wasabi,
salsa or flavored mustard.
For more tips, recipes or information
about all kinds of diet and nutrition
interests, visit the Academy of Nutrition
and Dietetics, www.eatright.org.
THE NATIONAL KIDNEY Foundation (NKF;
www.kidney.org) says that 26 million
American adults have chronic kidney disease. One in three Americans are at risk
for kidney disease due to diabetes, high
blood pressure or a family history of kidney failure.
Symptoms often don’t
appear until the disease
has progressed, so it is
important to know your
risk and, if necessary, take
steps to prevent it. Early
detection is key.
Here are five tips from
the NKF to reduce the risk
of chronic kidney disease.
(Before embarking on any new diet or
exercise regimen, check with your doctor.)
; Have your blood pressure checked.
If your blood pressure is higher than it
should be, your physician may suggest
dietary changes such as lowering salt
intake. He or she may also prescribe a
medication that can help regulate your
; Know your family history. Those
with family members affected by kidney
disease are at a higher risk for developing
it themselves. If it’s in your
genes, you can start taking
preventive measures at an
; Lose weight. Being
overweight increases your
risk of kidney disease.
; Quit smoking. If you
smoke, the sooner you quit,
the sooner you reduce your
risk for kidney disease—and
a host of other health issues.
; Exercise. Exercising not only helps
reduce your risk for kidney disease, but it
will also help you maintain a healthy
weight and have a positive impact on
your overall health.—T. Foster Jones
Caring for your kidneys
By Marie Osmond
THROUGHOUT MY LIFE, it has been very
easy to put on a few pounds here and a few
pounds there. Sometimes my life would just
get off track and, before I knew it, I was 50
Several years ago,
I was overweight and
out of shape. I didn’t
feel good. I was tired.
My joints ached. My
confidence was down.
I was just unhappy
about how I looked
and how I felt. It was
stopping me from living the life I wanted.
My own mother had carried extra weight
most of her life, and that made her look older.
As I approached my 50s, I found myself facing
the very same struggle. I was 50 pounds overweight, tired all the time and definitely looked
older—and felt older. I started to think: Like
mother, like daughter. Maybe I was destined
to be overweight.
But then my child’s words changed my
mind. My son said, “Mom, I want you to be
around for a long time so you can be a
grandma to my kids.” Being a grandma is very
important to me. I remember holding my kids
when they were babies.
I needed to be healthy, not just for me, but
for my family. I’m a mom of eight and a first-
time grandmom. Holding my grandchild
Stephen was the greatest gift. And I’m plan-
ning to be a part of his life for a long, long time.
And my mother told me, “Marie, do not
do what I did. Take care of yourself.”
I realized that it’s about taking care of
yourself so you can take care of others.
My doctor agreed that I should lose
weight; he wanted me to diet and exercise. I
knew that I couldn’t do it on my own, though.
I did my research. And I chose Nutrisystem
because it was easy and fit into my busy schedule. For exercise, I took up dancing as a hobby,
which helped me to stay active.
I was surprised how quickly I started seeing results. That’s all the motivation I needed
to keep going and reach my goal. I lost 50
pounds, and here I am, seven years later and
feeling better than ever! Now I am able to keep
up with the rigorous demands of performing
eight nonstop, 90-minute singing and dancing
shows a week in Las Vegas.
I know what it’s like when life gets the better of you. I know how stress and personal
tragedy can affect your self-esteem and your
health. I also know how losing weight can
change a life. I am living proof that it most certainly can! C
Marie Osmond is a world-famous recording
artist, actor, best-selling author, philanthropist,
TV host and Nutrisystem spokesperson.
Nutrisystem is available at Costco and on