1. 16
3
7
Got
fruit?
Got
veggies?
Got
grains?
Do
you
want
a
healthier
lifestyle?
And
have
the
will
to
make
the
change?
Sure
you
do.
We’ve
GOT/HOPE!

2.
Lorem
&
Ipsum
[Insert
Date
Issue]
2
15
What Are the Consequences of
Not Eating Healthy?
Nutritional Deficiencies
Many
Americans
are
overfed
but
undernourished.
This
means
that
they
eat
plenty
of
food,
but
the
food
is
often
convenience
and
packaged
foods
that
have
been
stripped
of
their
nutrients.
While
this
may
help
keep
you
full
in
the
short
term,
it
doesn’t
provide
the
nutrients
your
body
needs
to
stay
healthy.
Most
vitamins
and
minerals
are
found
in
whole
foods,
such
as
fruits,
vegetables
and
lean
meats.
Neglecting
to
include
these
foods
in
your
diet
can
lead
to
nutritional
deficiencies.
Obesity
Obesity
puts
stress
on
every
part
of
your
body
and
increases
your
risk
of
developing
major
health
problems,
including
heart
disease,
Type
2
diabetes,
high
blood
pressure,
stroke,
liver
disease,
infertility
and
sleep
apnea.
Type 2 Diabetes
Obesity
is
one
cause
of
Type
2
diabetes,
but
another
is
unstable
blood
sugar
levels.
When
you
consume
a
lot
of
refined
grains
and
sugar-­‐rich
foods,
your
blood
sugar
levels
spike
and
drop
repeatedly.
Over
time,
these
dramatic
changes
in
your
blood
sugar
levels
can
advance
to
Type
2
diabetes.
Heart Disease
Unhealthy
foods
are
often
high
in
sodium,
fat,
cholesterol
and
sugar.
Eating
these
unhealthy
foods
on
a
regular
basis
can
increase
your
blood
pressure
as
well
as
your
cholesterol
levels.
Over
time,
high
blood
pressure
and
high
cholesterol
levels
can
put
a
great
deal
of
stress
on
your
heart,
increasing
your
risk
for
heart
attack,
stroke
and
heart
disease.
And
remember…
…
the
best
physical
activity
is
the
one
that
is
enjoyable
enough
to
do
regularly.

3.
Lorem
&
Ipsum
[Insert
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14
3
Exercise:
an
important
addition
to
a
healthy
lifestyle
Everyday
exercises
Exercise
can
help:

4.
Lorem
&
Ipsum
[Insert
Date
Issue]
4
13
Although
the
elderly
require
fewer
calories,
they
may
need
more
protein
and
other
nutrients
than
younger
adults,
depending
on
their
age,
weight
and
health
status
Older adults should eat at last 3½
cups of fruits and vegetables
every day. 1½ cup should be fruit,
and 2 cups vegetables.
Instead
of
Try
French
Fries
Sweet
potato
fries
Sweet
potato
fries
are
just
as
tasty
(if
not
more
so!),
but
they
offer
way
more
nutrients,
and
are
even
healthier
if
you
bake
them.
Canned
soup
Make
your
own
and
add
veggies
Canned
soups
are
often
filled
with
sodium
and
that
can
lead
to
many
health
issues
including
high
blood
pressure,
renal
failure,
and
gastric
cancer.
Making
your
own
soup
(and
freezing
for
quick
dinners)
will
allow
you
to
add
more
veggies,
reduce
salt,
and
still
enjoy
a
quick
meal.
Soda
Coconut
water
or
homemade
lemonade
Soda
is
filled
with
calories
that
provide
no
nutrients.
Instead
try
coconut
water.
It's
filled
with
nutrients!
Or
lemonade.
Lemonade
has
the
goodness
of
Vitamin
C
through
lemon
and
the
freshness
of
water.
Breakfast
Cereals
or
Frozen
Waffles
Egg
-­‐
scrambled
or
boiled,
or
oatmeal
Eggs
are
a
versatile
breakfast
and
are
packed
with
long-­‐lasting
protein.
Add
berries
for
a
sweet
touch
to
a
generous
bowl
of
oatmeal
to
provide
long-­‐lasting
energy.
VEGGIES
&
FRUIT:
SUBSITUTE

5.
Lorem
&
Ipsum
[Insert
Date
Issue]
12
5
Dark
leafy
greens
(Turnip
greens,
collard
greens,
kale)
Got
greens?
If
so,
you're
in
luck:
many
dark,
leafy
greens
boast
a
generous
helping
of
calcium,
and
a
host
of
other
health-­‐promoting
nutrients.
And
what's
more,
they
also
happen
to
taste
pretty
darn
good.
So
steam
'em,
stew
'em,
roast
'em;
the
only
way
you
can
mess
up
is
by
not
eating
'em.
The
nutrient
breakdown:
• Calcium,
Vitamin
A,
Vitamin
C,
Fiber,
Phytonutrients
How
to
prepare:
• Simply
steam
for
3-­‐4
minutes,
and
then
sauté
with
a
little
bit
of
olive
oil,
garlic,
and
a
touch
of
lemon
or
vinegar
• Stew
them
like
you
would
your
garden
variety
collard
greens
Bell
peppers
Did
you
know
that
the
average
American
adult
consumes
over
16
pounds
of
peppers
a
year?
Not
a
bad
plan,
considering
the
many
roles
that
peppers
play
in
protecting
your
body
from
damage
that
can
lead
to
heart
problems,
arthritis,
and
cancer.
Plus,
peppers
play
well
with
many
other
health-­‐
promoting
veggies,
making
dinner
preparation
fun,
easy,
and
delicious.
The
nutrient
breakdown:
• Vitamin
A,
Vitamin
C,
Phytonutrients
How
to
prepare:
• The
simple
sauté
-­‐
cook
over
medium
heat
with
tomatoes
and
onions,
and
season
with
salt,
pepper,
and
lemon.
Serve
as
a
side
dish
with
chicken
or
fish.
• Slice
and
eat
raw
as
a
healthy
afternoon
snack
Instead
of
Try
Bottled
Drinks
Tea
Tea
has
very
few
calories
and
has
numerous
health
benefits.
Tealeaves
contain
chemicals
that
prevent
blood
clotting
and
slow
down
the
process
of
aging.
Cheese
Mustard
Mustard
is
better
used
as
a
sauce
or
to
flavor
salad
dressings
or
sandwiches.
It
is
very
low
in
calories
and
is
rich
in
nutrients
such
as
selenium,
magnesium,
&
omega
3-­‐fatty
acid.
Biscuits
Fresh
Fruit
Fresh
fruits
have
a
low
calorie
count.
They
also
have
the
goodness
of
fibers,
antioxidants
that
prevent
aging,
vitamins
B,
C
and
E
and
minerals
like
calcium,
magnesium
and
many
more.
Hot
Dogs
(Beef)
Turkey
Hot
Dogs
For
the
odd
day
where
a
hot
dog
is
a
must,
switching
to
a
turkey
dog
will
decrease
sodium
and
fat
while
still
being
tasty.
Potato
Chips
Popcorn
with
no
butter
or
kale
chips
Potato
Chips
are
always
a
terrible
option
because
they
are
a
sodium-­‐heavy
snack.
For
the
same
texture
and
taste,
try
popcorn
with
no
butter
or
make
kale
chips.
Mac
’n
Cheese
Whole
wheat
pasta
with
fresh
vegetables
Make
your
own
pasta
meal
using
whole-­‐
wheat
pasta,
fresh
vegetables,
and
a
sprinkle
of
cheese.
A
few
items
you
might
find
in
your
Got
Hope
basket...
GET
MORE
WHOLE
GRAINS,

6.
Lorem
&
Ipsum
[Insert
Date
Issue]
6
11
String
beans
Plain
and
simple,
these
really
are
a
great
food
to
incorporate
into
your
meals
a
few
times
a
week.
While
string
beans
do
not
contain
as
many
major
nutrients
as
some
of
the
other
super
foods
on
this
list,
they
make
up
for
it
by
providing
a
few
others
that
are
more
difficult
to
obtain
from
your
diet.
The
nutrient
breakdown:
• Silicon,
fiber,
phytonutrients
How
to
prepare:
• Steam
for
5
minutes,
and
season
with
a
bit
of
butter,
salt,
and
pepper
• Place
in
boiling
water
for
1
minute
and
chill
with
ice
water
immediately
afterward
-­‐
use
as
an
addition
to
cold
salads,
or
season
with
soy
sauce,
garlic,
and
cider
vinegar
for
a
stand-­‐
alone
side
dish
• Cut
into
bite-­‐size
pieces
and
serve
with
other
sliced
veggies
(carrots,
green
peppers,
broccoli)
and
a
vegetable
dip
Onions
While
they
might
make
you
cry
at
first,
these
veggies
are
sure
to
leave
you
smiling
once
you
consider
their
array
of
heath
benefits.
Onions
contain
layers
upon
layers
of
chemicals
that
are
shown
to
reduce
the
risk
of
inflammation,
heart
disease,
and
several
types
of
cancer.
And
the
best
part
is
that
you
can
incorporate
onions
into
almost
any
dish
you
cook.
The
nutrient
breakdown:
• Sulfur,
Phytonutrients
How
to
prepare:
• Slice
thinly
and
sauté
with
a
bit
of
butter,
salt,
and
pepper
-­‐
these
make
a
delicious
addition
to
sandwiches
and
burgers,
and
can
be
combined
with
other
healthy
foods
on
this
list
(like
baked
sweet
potatoes
and
sautéed
greens)
to
make
a
side
dish
• Chop
into
small
cubes
and
add
to
stir
fry,
spaghetti
sauce,
chili
or
tacos
Baked Kale
Chips
Preheat
the
oven
to
400
degrees
F.
In
a
large
bowl,
toss
separated
broccoli
florets
with
the
extra
virgin
olive
oil,
sea
salt,
pepper
and
garlic.
Spread
the
broccoli
out
in
an
even
layer
on
a
baking
sheet.
Bake
in
the
preheated
oven
until
florets
are
tender
enough
to
pierce
the
stems
with
a
fork,
15
to
20
minutes.
Remove
and
transfer
to
a
serving
platter.
Squeeze
lemon
juice
liberally
over
the
broccoli
before
serving
for
a
refreshing,
tangy
finish.
Roasted
Garlic
Lemon
Broccoli
Preheat
oven
to
450°.
Peel
sweet
potatoes;
cut
each
potato
lengthwise
into
8
wedges.
In
a
large
bowl,
combine
sweet
potatoes
and
remaining
ingredients;
toss
well
to
coat.
Arrange
potatoes
in
a
single
layer
on
a
baking
sheet.
Bake
potatoes
at
450°
for
30
minutes
or
until
soft
and
lightly
browned,
turning
wedges
after
the
first
15
minutes.
Serve
immediately.
Oven-­‐Roasted
Sweet-­‐Potato
Wedges
3
small
sweet
potatoes
(about
2
pounds)
1
1/2
tablespoons
olive
oil
1/2
teaspoon
dry
mustard
2
teaspoons
minced
fresh
rosemary
1/2
teaspoon
salt
2
heads
broccoli
2
teaspoons
olive
oil
1
teaspoon
sea
salt
1/2
teaspoon
ground
black
pepper
1
clove
garlic,
minced
1/2
teaspoon
lemon
juice
Preheat
an
oven
to
350
degrees
F.
Hold
a
leaf
by
the
thickest
part
of
the
stem
with
one
hand
while
you
gently
pull
it
up
and
pinch
it
with
your
index
finger
and
thumb
of
your
other
hand.
Tear
into
bite
size
pieces.
Wash
and
thoroughly
dry
kale.
Spread
out
on
cookie
sheets.
Drizzle
kale
with
olive
oil
and
sprinkle
with
seasoning
salt.
Bake
until
the
edges
brown
but
are
not
burnt,
10
to
15
minutes.
1
head
kale,
washed
and
thoroughly
dried
2
tablespoons
olive
oil
Seasoned
salt,
for
sprinkling

7.
Lorem
&
Ipsum
[Insert
Date
Issue]
10
7
Sweet
potatoes
Originating
from
Central
America,
the
sweet
potato
has
made
its
way
onto
the
Thanksgiving
dinner
table
and
into
our
hearts.
But
why
just
enjoy
health
benefits
of
the
sweet
potato
once
per
year?
Prepared
in
a
variety
of
different
ways,
this
potato
packs
a
one-­‐two
(three,
four...)
punch
of
vitamins
and
minerals.
Just
be
sure
to
leave
off
the
marshmallow
fluff
if
you're
shooting
for
a
truly
healthy
addition
to
your
meal.
The
nutrient
breakdown:
• Vitamin
A,
Phytonutrients,
Manganese,
Potassium,
Copper
• Added
benefits
-­‐
some
studies
show
that
consumption
of
sweet
potatoes
can
help
regulate
blood
sugar
in
individuals
with
type
II
diabetes
How
to
prepare:
• Enjoy
simple
mashed
sweet
potatoes
-­‐
poke
holes
in
the
skin
of
the
potato
and
microwave
on
high
for
10
minutes;
scoop
flesh
out
of
the
potato
and
mix
with
a
bit
of
butter,
brown
sugar,
and
a
touch
of
salt
• Craft
a
breakfast
burrito,
with
baked
sweet
potato,
refried
beans,
scrambled
eggs,
and
a
bit
of
hot
sauce
Broccoli
I
see
trees
of
green,
and
they're
all
over
my
plate.
Why,
you
ask?
Because
broccoli
serves
up
a
hefty
helping
of
essential
nutrients
to
keep
you
strong
and
healthy
throughout
the
year.
Think
vitamin
K,
vitamin
C,
and
antioxidants
for
starters.
Plus,
broccoli
does
a
great
job
of
soaking
up
sauces
and
spices,
making
a
tasty
addition
to
an
array
of
dishes.
The
nutrient
breakdown:
• Phytonutrients,
B-­‐vitamins,
Fiber,
Vitamin
K,
Vitamin
C
How
to
prepare:
• Steam
for
5
minutes,
and
drizzle
with
olive
oil,
salt,
and
pepper
and
a
touch
of
lemon
juice,
or
vinaigrette
-­‐
serve
as
a
side
dish
•
Sauté
in
a
stir
fry
with
onions,
garlic,
green
peppers,
and
chicken
"Southern-­‐style"
Collard
Greens
1
tablespoon
olive
oil
1
tablespoon
butter
1/2
large
onion,
chopped
1
teaspoon
red
pepper
flakes
1
clove
garlic,
finely
chopped
1
pound
collard
greens,
chopped
3
cups
vegetable
stock
2
tomatoes,
seeded
and
chopped
Salt
and
ground
black
pepper
In
a
large
pot
over
medium
heat,
heat
oil
and
butter.
Sauté
the
onions
until
slightly
softened,
about
2
minutes,
then
add
the
red
pepper
flakes
and
garlic,
cook
another
minute.
Add
collard
greens
and
cook
another
minute.
Add
the
vegetable
stock,
cover
and
bring
to
a
simmer.
Cook
until
greens
are
tender,
about
40
minutes.
Add
tomatoes
and
season
with
salt
and
freshly
ground
black
pepper.

8.
Lorem
&
Ipsum
[Insert
Date
Issue]
8
9
Nutrient
Benefit
Vitamin
A
(as
beta-­‐carotene)
supports
a
healthy
immune
system
and
good
vision
Note:
vitamin
A
is
best
absorbed
with
some
fat
-­‐
try
olive
oil
B-­‐Vitamins
support
many
processes
in
the
body,
have
been
shown
to
interfere
with
processes
in
the
body
that
can
lead
to
an
increased
risk
of
atherosclerosis,
stroke,
and
heart
attack
Vitamin
C
supports
your
immune
system,
helping
to
keep
you
happy
and
healthy
throughout
the
year;
also
helps
to
neutralize
free
radicals
-­‐
harmful
chemicals
in
your
body
that
can
contribute
to
cancer,
arteriosclerosis,
and
arthritis
Vitamin
D
enhances
absorption
of
calcium
from
foods
and
supports
bone
health;
may
also
help
lower
bad
cholesterol
Vitamin
K
has
been
shown
to
support
the
proper
regulation
of
vitamin
D
in
the
body,
which
promotes
good
bone
health
Calcium
supports
bone
health
and
helps
prevent
osteoporosis
when
combined
with
adequate
intake
of
vitamin
D
Fiber
helps
to
regulate
digestive
function,
and
can
help
combat
high
cholesterol
when
combined
with
other
healthy
diet
and
lifestyle
changes
Minerals
(potassium,
magnesium,
silicon,
copper)
helps
to
regulate
energy
production,
repair
to
damaged
tissue,
bone
growth
and
maintenance,
and
maintenance
of
the
immune
system
(which
helps
us
fight
of
illness)
Phytonutrients
this
diverse
collection
of
plant-­‐based
nutrients
plays
many
different
roles
in
the
body,
from
helping
lower
blood
pressure
and
cholesterol
to
fighting
arthritis
and
cancer
Nutrient
Knowledge
The
benefits
of
eating
fruits
and
vegetables
1
1/2
pounds
green
beans
2
tablespoons
extra-­‐virgin
olive
oil
1
teaspoon
kosher
salt
1/2
teaspoon
freshly
ground
black
pepper
Preheat
the
oven
to
425
degrees
F.
Trim
the
ends
of
the
green
beans
and
add
to
a
large
bowl.
Toss
with
the
extra-­‐virgin
olive
oil,
salt
and
pepper
and
spread
out
evenly
on
a
parchment
lined
baking
sheet.
Roast,
stirring
once
halfway
through,
until
lightly
caramelized
and
crisp
tender,
12
to
15
minutes.
Healthier
Oven
Roasted
Potatoes
1
tablespoon
olive
oil
1
tablespoon
minced
garlic
1
tablespoon
chopped
fresh
basil
1
tablespoon
chopped
fresh
rosemary
1
tablespoon
chopped
fresh
parsley
1/2
teaspoon
red
pepper
flakes
1/2
teaspoon
salt
4
large
potatoes,
peeled
and
cubed
Preheat
oven
to
475
degrees
F
(245
degrees
C).
Combine
oil,
garlic,
basil,
rosemary,
parsley,
red
pepper
flakes,
and
salt
in
a
large
bowl.
Toss
in
potatoes
until
evenly
coated.
Place
potatoes
in
a
single
layer
on
a
roasting
pan
or
baking
sheet.
Roast
in
preheated
oven,
turning
occasionally,
until
potatoes
are
brown
on
all
sides,
20
to
30
minutes.
Oven
Roasted
Green
Beans
Cooking
healthily
–
it’s
easier
than
you’d
think