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Thanksgiving Wellness Tips
 

 HEALTHY RECIPE 
CAULIFLOWER STUFFING
 


  Members & Employees
Care for Your Health  
Get Your
FREE
 
Wellness Health Screenings 
at the AMO Plans
Medical Clinic 

 Click Here for More Info
Call Ext.7305
Email: [email protected]
or
Stop by the clinic for your 
2017 Health Screenings!

 

Sailing Members:
As with all AMO Plans Health & Wellness Initiatives, any health information obtained is private and not shared with any required merchant mariner physical exam process. This information is strictly for your betterment and may be shared with your physician at your discretion
.
 

Stop by the clinic for your 
2017 Heart Health Screen!
 

 
AMO PLANS LIVING WELL


November 2017
 
Healthy Meal Planning 
Thanksgiving is right around the corner.  Do you have your menu planned and your shopping list prepared?  Smart choices at the grocery store are a vital part of your healthy eating plans. Here are a few tips to make your grocery shopping healthier this holiday season and all year long.
 
The Power of Choice 
We have the power of choice to decide which foods to buy at the grocery store. Making the healthiest food choices when shopping and eating out is key to consuming a well-balanced diet.      
Eating well means eating a variety of nutrient-packed foods and beverages from the food groups of a balanced plate and  
staying  within your calorie needs. This, combined with choosing foods low in saturated and trans fats, cholesterol, 
added sugars, and salt (sodium) will help to ensure that you are eating a healthy diet while maintaining a healthy weight. 
 
Always eat something before you go shopping to avoid having your tummy tell you what to buy.
 
Shop the Perimeter:
This is where fresh foods like fruits, vegetables, dairy, meat, and fish are usually located. Avoid the center aisles where junk and processed foods are located. Choose "REAL" foods, such as 100% fruit juice or 100% whole-grain items with as little processing and as few additives as possible. If you want more salt or sugar, add it yourself.
Avoid foods that contain more than five ingredients, artificial ingredients, or ingredients you can't pronounce.
 
To Buy or Not to Buy Organic:
This may not be the most economical for all families and budgets but you can easily and affordably choose which foods or produce to splurge on by following these simple guidelines:
 
Stick to your List:
Healthy decisions start at home. Planning ahead can improve   
your health while saving you time and money. Before shopping, decide which foods you need and the quantity that will last until your next trip to the market.This is a time saver and will ultimately help reduce stress during the busy holiday season. 
See what you already have. Look in your freezer, cabinets, and
refrigerator. Make a point to use the items you already have in your upcoming weekly meals.    
 
Create a list of recipes to try: Find new ideas for healthy, stress free meals based on what you have on hand and foods your family enjoys. Think about your schedule, choose meals you can easily prepare when you don't have a lot of time. Save recipes that take longer for days off. You also can prepare meals in advance to heat and serve on your busiest days.
 
Plan to use leftovers:Think about your larger recipes with enough servings for multiple meals. This can reduce the  number of ingredients you need to buy and save 
you time preparing another meal.  
 
Don't forget your local Farmer's Market:  
This is a great place for finding healthy and locally grown foods! Find a farmer's market in your neighborhood. 
 
In the Month of November  
Small adjustments can make a rich difference in your holiday joy. Take steps to keep you and your loved ones happy and the healthiest by sharpening your shopping and meal planning skills. 
    
Have a great November!
   
American Maritime Officers Plans
 
Sources: www.heatlh.harvard.edu; www.webmd.com; www.heart.org/HEARTORG
 
 Chef Shannon's Cooking Classes 
A Special Invitation for
Members & Guests

While Staying on Campus Please Make Sure to Attend One of Chef Shannon's
Cooking Classes!

American Maritime Officers Plans | | [email protected]| www.amoplans.com
2 West Dixie Highway Dania Beach, FL 33004-4312