Read These Tips to Safely Prepare Meat at Orion at the Cascades I & II

Preparing and cooking meat can be tricky. You want to make sure it's cooked enough, but not too much. In an effort to prepare and store your meat at Orion at the Cascades I & II properly and avoid illness, check out these tips:

  1. Splurge for the high-quality meats. Before purchasing chicken, fish, steak, or other meat, make sure the package has the Safe Food Handling label. Also, inspect the meat to be sure it looks okay and check out the packaging.
  2. Cleanliness is key. You should wash your hands before and after handling any type of food, but this is especially true for meat. Also, to prevent cross-contamination, use a cutting board and utensils specifically for the meat.
  3. Cook the meat carefully. Never let raw meat sit out on the countertop to defrost. You should let it defrost in the microwave or refrigerator. To make sure your meat is cooked properly, use a food thermometer. Pork and beef should reach 145 degrees Fahrenheit while ground meats should be cooked to at least 160 degrees.
  4. Store meat properly. Meat should be kept cold until you are ready to cook it so put it in the refrigerator's meat bin. Meats such as ground beef and sausage should be used within two days while fresh meats should be used within three to four days.

Food Safety: How to Handle Raw Meat [Beef Retail]
Keeping Your Meat Safe [Home Food Safety]
Meat []
Safe Food Handling: What You Need to Know [FDA]

Keep These Fiber-RichFoods Handy at Orion at the Cascades I & II

Fiber is an important part of any diet, especially if you are trying to lose weight. According to dietary recommendations, women should eat 25 grams of fiber and men under the age of 50 should consume 38 grams per day. To get your daily fill of fiber, keep these foods handy at Orion at the Cascades I & II:

  1. Avocados. Avocados are packed with fiber and other vitamins. In fact, one medium avocado consists of 14 grams of fiber as well as vitamins B, E, and K. You may have heard that avocados are high in fat, but only 4 of those grams are saturated fat. Boost your fiber and healthy fat intake by adding avocado to your salad or smoothie or by simply spooning it out of the shell.
  2. Apples. Reap the benefits of 4 grams of fiber just by eating a medium-sized apple. Enjoy one with your breakfast, grab some slices as a mid-afternoon snack, or toss apple chunks into your salad at dinner time.

The 16 Most Surprising High-Fiber Foods [Greatist]
High Fiber Foods: 7 Surprising Sources [ Huffington Post]
The Most Surprising High Fiber Foods [Health]

Keep These Foods and Beverages Handy at Orion at the Cascades I & II to Increase Your Vitamin A Intake

If you're trying to increase your vitamin A intake, there are a few foods and drinks you should incorporate into your diet. Keep these foods and beverages in your kitchen at Orion at the Cascades I & II in an effort to get your daily dose of vitamin A:

  1. Fortified oatmeal. Skip the bagel or waffles and instead enjoy a bowl of fortified oatmeal for breakfast. Just one cup contains 29 percent of your daily value.
  2. Salmon. It's packed with heart-healthy fats, proteins, and vitamin A. One 3-ounce serving contains 4 percent of your daily value, so try to enjoy salmon more often.
  3. Whole milk. Although many people drink skim, 1 percent, or 2 percent milk to cut down on fat and calories, whole milk is the best source of vitamin A. One cup makes up for 8 percent of your recommended daily intake.

Vitamin A [World’s Healthiest Foods]
26 Vitamin A Foods [Bembu]
Top 10 Foods Highest in Vitamin A [Healthaliciousness]

Read These Tips at Orion at the Cascades I & II in Tyler so the Holidays Don’t Ruin Your Diet

You've been working out and dieting for the past few months. You've seen the weight come off and the inches disappear. However, the holidays are approaching and you know your willpower and determination will be tested. To stay on track at Orion at the Cascades I & II during the holidays, follow these tips:

  1. Take your time when eating. Some people eat so quickly that they stuff themselves without even realizing it. Instead, take a moment to cut your food into small pieces and eat slowly. That way, you'll realize when you're satisfied and stop eating.
  2. Put healthy foods first. Fill your plate with both healthy foods — fruit and veggies — as well as the more desired starches, sweets, and carbs. Eat the healthy foods first and see how hungry you are when it's time to eat everything else on your plate.
  3. Don't skip meals. Eat filling and healthy meals throughout the day so that you don't overeat at the holiday gatherings.
  4. Set reasonable goals. Even though you've been losing weight over the past few months, it might be a more realistic goal to maintain your weight over the holidays. It's okay if you don't lose; just focus on not gaining.

Holiday Healthy Eating Guide [American Heart Association]
9 Healthy Holiday-Eating Strategies [Real Simple]
Tips for Healthy Holiday Eating [Sutter Health]
12 Ways to Survive a Holiday Eating Frenzy [Better Health USA]

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