Celebrate the Red, White and Blue this July

July:

July is the month we rejoice our nation’s freedom, but first, be sure to celebrate Eat Beans Day on July 3rd. Beans come in all shapes and sizes, including lentils, cannellini, black beans and chick peas. Beans are an excellent substitute for meat in your diet. They are loaded with protein, and contain 12 grams of fiber in every cup. The 4th week of July also rings in National Salad Week. Not all salads are healthy. In fact, Applebee’s Oriental Chicken Salad has 1400 kcal and nearly 100 g of fat. This is more than two McDonald’s Big Macs! However, regular consumption of salads can be a great addition to your diet with the proper knowledge. Always try selecting low-fat or vinaigrette based dressings rather than thick creamy dressings. In addition, select a lean protein source like fish, grilled chicken or beans rather than fried chicken or steak. Most importantly, add color to your salad. Different colored fruits and vegetables contain different nutrients, therefore a colorful salad maximizes its nutritive value. Lastly, during the whole month of July celebrate National Berry Month. Strawberries, blackberries, blueberries and raspberries are all in season and are loaded with disease fighting antioxidants. These antioxidants help to eliminate oxidative stress that can lead to illness.

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