OCTOBER 12, 2021″The sandwich can be the foundation of the perfect meal. Its combination of food groups can meet the three fundamentals of healthy eating: balance (inclusion of basic foods), moderation (a sensible amount) and variety (eating different things from each food group).” — Jennifer K. Nelson, RDN, LDHealthy RecipeMediterranean white fish steaksWant to spend less time in the kitchen and more time actually sitting down enjoying your meal? We thought so. Not only is this Mediterranean fish dinner quick and easy to prepare, but it’s made with ingredients you likely already have. After you take your first bite, you’ll see that a light, healthy meal with simple flavors can be delicious and rewarding. Bon appetit!Get the recipe now »Mind and Body 
Unplug and recharge this week
It’s tempting to zone out on the couch — whether it’s in front of the TV, your smartphone or a tablet, but staying glued to your devices can negatively impact your health. Be a good role model for your family and find new ways to relax and keep everyone more active over the week with these tips. 

Try these suggestions »Today’s Cooking Tip 
Healthy cooking oils 
Saturated fats and trans fats can increase your risk of cardiovascular disease and type 2 diabetes. Reduce saturated fats and trans fats by cutting the use of butter, lard, shortening and margarine when cooking. Instead, cook with unsaturated fats, such as olive, canola or vegetable oils. 

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