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3 things for better health

Need to be motivated to start the week off on a healthy note? Just try three things to make a difference this week.

1. Check out a source to help with healthy eating. Everyone has heard the repeated refrain of eating more vegetables and fruit along with healthy fats like walnuts, almonds or avocado. But that can still leave people thinking eating healthy means going without. Time magazine recently compiled a list of the 100 most satisfying and hunger-quelling foods, as well as recipes and ways to prepare those foods. They are also preparing a book version to help people who may want to try squash but have no experience on how to prepare it or cook it. The internet and YouTube also provide many opportunities to learn how to prepare these items. The list also includes foods people may not have tried. One includes amaranth, a source of plant protein full of essential amino acids to be a complete protein. One cup of cooked amaranth has nearly 30 percent of daily recommended iron.

2. Grab an apple for the work lunch menu. It's not just the old adage about keeping a doctor away. Apples contain antioxidants and healthy fiber, as well as pectin, which slows digestion and may make a person feel full. Few foods are as portable and ready to eat. Try adding sprinkles of cinnamon to apple slices.

3. Love pizza but looking for a healthy option. The National Diabetes Association has a full list of recipes for healthy living on its website at for a list including meat, fish, salads and soups. And this pizza recipe.


1 (10-inch) spinach flour tortilla

1/4 cup pizza sauce

1/8 teaspoon dried pepper flakes (optional)

1/2 ounce sliced turkey pepperoni, cut in half or 1 ounce extra-lean diced ham

1/4 cup thinly sliced red onion

1/4 cup thinly sliced green bell pepper

1/4 cup chopped fresh basil

1 ounce shredded part-skim mozzarella


1. Coat both sides of the tortilla with cooking spray. Heat a large nonstick skillet over medium heat, cook tortilla two minutes.

2. Turn tortilla over. Using back of a spoon, spread the sauce evenly over all and sprinkle with remaining ingredients in order listed. Cover and cook two minutes or until cheese has melted. Remove and let stand one minute to allow the tortilla to become crisp. Cut into four wedges.