December is here and filled with much cheer! It’s time to start promoting the December monthly themes! Along with all of December’s jolly spirit, the month can also be quite stressful at times. This month’s physical activity tips focus on how to stay energized by stretching. Using EatFresh.org, you can also find great recipes using December’s Harvest of the Month, Cabbage. This month’s nutrition tips focus on the need for variety that is key with protein foods.
- Nutrition: Vary Your Protein Routine
- Harvest of the Month: Cabbage
- Physical Activity: Energize Your Body with Stretching
Vary Your Protein Routine:
Protein foods include both animal (meat, poultry, seafood, and eggs) and plant (beans, peas, soy products, nuts, and seeds) sources. We all need protein – but most Americans are getting enough, and some eat more than they need. How much is enough? Most people, ages 9 and older, should eat 5 to 7 ounces* of protein foods each day. *What counts as an ounce of protein foods? 1 ounce lean meat, poultry, or seafood; 1 egg; ¼ cup of cooked beans or peas; ½ ounce nuts or seeds; or 1 tablespoon of peanut butter.
- Vary your protein food choices each meal
- Keep it tasty and healthy – try grilling, broiling, roasting, or baking
- Make meat and poultry lean or low fat
- Eat plant protein foods more often
- Think small when it comes to meat portions
- Make seafood the main protein on your plate
Harvest of the Month: Cabbage
A ½ cup of fresh or cooked cabbage is an excellent source of vitamin C and vitamin K. A ½ cup of cooked cabbage also provides fiber and folate.
- Harvest of the Month Community Newsletter: Cabbage – English / Spanish
- Harvest of the Month Family Newsletter: Cabbage – English / Spanish
- Apple Celery Slaw with Nuts – This side dish is an excellent way to get your protein and cabbage at your next meal! English / Spanish / Chinese
- Cabbage and Meat Stew – On a cold Winter day, a hearty stew with cabbage and protein will warm the body! English / Spanish / Chinese
Additional Cabbage Recipes:
Physical Activity - Energize Your Body with Stretching
Stretching exercises help to increase flexibility. Some types of physical activities need flexibility, so stretching exercises can help you do these activities more easily. Stretching exercises can also to reduce the risk of injuries, such as muscle strains. Here are some tips for getting started with stretching:
- Always warm up before stretching.
- Stretch your muscles to the point of mild tension, but not to the point of pain.
- Do not hold your breath when stretching exercises.
- Stretch while watching TV.
- Other examples of stretching activities include: Calf Stretch, Touch Your Toes, Triceps Muscle Stretch, Shoulder Stretch, and Yoga
For more information about contact:
Healthy Communities Branch
CalFresh Healthy Living Program
1775 Story Road, Suite 120
San Jose, CA 95122
Main Line: (408) 793-2700
Fax: (408) 251-4014