May is National Egg Month

Did you know that the month of May is National Egg Month? Eggs contain high quality protein to keep you full for longer periods of time and energized throughout the day. Eggs only contain 70 calories, making them a wonderful snack or part of a meal. When you think of eggs, think of them as a multivitamin. The nutrients found in eggs can play a key role in weight management, muscle strength, brain function, eye health, and can have other health benefits as well. Did you know that an egg yolk contains a higher percentage of the eggs’ vitamins than the white? It’s true: an egg yolk contains an entire eggs’ vitamins A, D, and E. Plus, egg yolks are one of the few foods that naturally contain vitamin D. Dietary protein influences muscle mass, strength and function for all different age groups. The six grams of high-quality protein found in eggs an help children and teenagers build and preserve muscle, and for adults, protein can help prevent muscle loss. Many Americans are in the habit of shying away from eggs because of dietary cholesterol; however, more than 40 years of research has shown that healthy adults can enjoy eggs without impacting their risk of heart disease. So, the next time you’re re-thinking having an egg as part of your meal, go for it! Their nutritional and health benefits are eggstraordinary!!

Resource: http://www.incredibleegg.org

Add Pears To Your Season Menu This Fall

One medium pear is 100 calories, has 5.5 grams of fiber, 10% of the daily value of vitamin C, and 5% of the daily value of potassium! The high pectin in pears makes them ideal for jams and spreads.

A member of the rose family, pears are delicious in both sweet and savory dishes and can be enjoyed raw, stewed, sauteed, baked, roasted, poached and grilled!

If you enjoy pears, here is a wonderful salad to share with family and friends during the Fall season!

Pear waldrof salad:

Ingredients;

4 large crisp, green pears, unpeeled, chopped into chunks

5 stalks of celery trimmed, coarsely sliced

1/2 cup golden raisins

1/2 cup walnuts

1 teaspoon grated lemon rind

1 cup low fat cottage cheese

1/4 cup plain Greek yogurt

1 tablespoon lemon juice

1 tablespoon honey

Directions:

Place chopped pears, celery, raisins, walnuts and lemon rind into a large bowl and toss together. Place cottage cheese, yogurt, lemon juice, and honey into the container of a blender and process for 2 minutes until smooth and creamy. Pour cottage cheese dressing over pear mixture and stir to combine well. Chill until serving. Serves 8 people.

Nutrition information:

Serving size: 1 cup

Calories: 182

Total fat: 6g

Sat. fat: 1g

Cholesterol: 13mg

Sodium: 147mg

Carb: 29g

Fiber: 5g

Sugars: 20g

Protein: 6g

For more information: Food and Nutrition Journal September/October 2014. Academy of Nutrition and Dietetics.

If It’s March, It’s National Nutrition Month!

Happy National Nutrition Month! National Nutrition Month® is a nutrition education and information campaign sponsored annually by the Academy of Nutrition and Dietetics. The campaign is designed to focus attention on the importance of making informed food choices and developing sound eating and physical activity habits.

This years theme, “Eat Right, Your Way, Every Day,” encourages personalized healthy eating styles and recognizes that food preferences, lifestyle, cultural and ethnic traditions and health concerns all impact individual food choices. Registered dietitians play a critical role in helping people eat right, their way, every day.

It’s important to realize that eating your way can be possible when you pay attention to portion control, smart eating, and including all food groups into your diet when possible. Anything can be incorporated into your diet– the important thing to recognize is that moderation is key. You can still indulge in your favorite foods, but pay attention to the serving sizes you eat and how often you eat a particular food item. Also, pay close attention to the beverages you consume! One 20 oz. bottle of soda is equal to one hour of walking to burn it off! Stick to water as much as possible (it’s all we need to survive!) Don’t look into diets, look into LIFESTYLE changes! Feed your body what it deserves: a balance of nutrients that make you glow and feel healthy because nothing looks as good as healthy feels!! And never forget that moving your body with some sort of physical activity is needed in order to live a healthy lifestyle as well!

Promote and support nutrition awareness starting today, for the rest of the month, and for the rest of your life! Today is the day to make a change and stick to it for a lifetime. You deserve to be happy and full of energy through nutrition and fitness!

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For more information: http://www.eatright.org/nnm/#.UTAUbze_CSo

Go Yogurt?

A research study has shown that  people who said they ate yogurt also reported consuming higher amounts of other good-for-you foods, such as fruits, vegetables, nuts, fish and whole grains. Yogurt is a good source of calcium, magnesium, and potassium and many Americans don’t consume enough of these nutrients. The study shows that if many consume yogurt in place of less healthy foods, it may help eliminate the inadequate intake of shortfall nutrients.

A one-cup serving of low-fat yogurt has a similar nutrition profile to that of a cup of low-fat milk, but with roughly 50 percent more potassium, calcium, and magnesium, the researchers pointed out.

What are your thoughts on this? Do you believe consuming yogurt makes you eat healthier foods?

yogurt

For more information: http://todayhealth.today.com/_news/2013/01/24/16683669-yogurt-lovers-have-better-diets?lite MyHealthNewsDaily By Cari Nierenberg

Bad News On Fast Food

Asthma and allergies are on the rise, especially in developed countries, researchers say. A recent study looked at 400,000 children from 51 different countries. The study found older teens who ate more fast food were 39% more likely to have severe asthma, where 27% of younger children were. However, children who ate more fruit during the week– even if it was below the recommended amount daily, their chances were 11-14% less to have symptoms.

fast-food

For more information: http://todayhealth.today.com/_news/2013/01/14/16506682-fast-food-linked-to-asthma-and-allergies?lite

Where Americans Stand Nutritionally

New research shows that Americans are not reaching the nutritional recommendations overall, however some groups are better than others.

Researchers said that children and the elderly seemed to eat a healthier diet than younger and middle-aged adults, and women had a better diet than men. Hispanics also tended to have better quality diets than either blacks or whites.

“Regardless of socioeconomic status, age, race and education, the American diet as a whole needs to be improved,” said the study’s lead author Hazel Hiza, of the USDA’s Center for Nutrition Policy and Promotion (CNPP) in Alexandria, Virginia.

Hispanic children were getting closer to the recommended amounts of fruit and vegetables compared to white children, and closer to the recommended amount of fruit compared to black children. The researchers say that children from poor families were meeting more of the USDA dietary recommendations than wealthy children in several food groups, which is possibly due to the low-income families’ participation in the National School Breakfast and Lunch Programs.

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For more information: http://www.chicagotribune.com/health/sns-rt-us-diet-standardbre8as1ey-20121129,0,2683588.story By Andrew M. SeamanReuters

Be Healthy, Be Happy

If you don’t take care of your health today, you will be forced to take care of your illness tomorrow.” Deepak Chopra

Take these simple steps to help you make time for your health:

  1. Plan ahead! “If you fail to plan, you plan to fail.” Become organized and make food shopping fun. Instead of watching television for 10 minutes, make a grocery list and find new recipes to make for yourself or loved ones.
  2. Incorporate physical activity into your everyday lives: Mark it in your calendar and stick to it! You don’t always have to go to the gym to workout. Buy some comfy shoes and go for a nice walk. Ask friends to join you or put on those headphones to get you going!
  3. Eat regularly: No matter how busy our lives get, it’s important to not skip any meals to get the nutrients our bodies need. We almost always end up overeating when we skip meals anyway. Not a morning person? Pack your lunch the night before to have it ready for the following day. Also, plan your breakfast to give yourself enough time– whatever you do, DO NOT skip breakfast.
  4. Sleep: Your body needs rest. Put away distractions like your television, computer, and your phone. If you have a hard time falling asleep, listen to music, meditate, read a book etc. Find a way that works for you and aim for 7-8 hours of sleep each day.
  5. Be someone who your kids and others can look up to. Your habits will most likely be your children’s habits as well. Become a good role model and others will follow in your footsteps. Feeling good about yourself will give you the energy and happiness you need for those who look up to you. Be healthy, Be happy!

For more information: http://www.huffingtonpost.com/2012/11/01/6-tips-for-healthy-living_n_2058525.html#slide=1710894 Keri Gans, MS, RD, CDN

 

Sugar, Oh Honey, Honey!

I thought this would be an appropriate topic right after Halloween! Re-think your actions before you over-indulge in the bowl of candy..

Our bodies need sugar, but Americans are consuming WAY too much. Stick to non-processed foods as much as possible to avoid excessive sugars, even though this might be challenging! We are surrounded by processed foods through the media, in grocery stores, and in most of our own homes. We need to start nourishing our bodies and treating them right– not like garbage cans.

Sugar is hidden in unlikely foods, from salad dressing to crackers. The American Heart Association (AHA) recommends most women get no more than 24 grams of added sugar per day. That’s about six teaspoons, or 100 calories. However, the average American woman eats about 18 daily teaspoons.

In the past four years, cereal brands have cut back on sugar, the milk industry recently lowered amounts in the chocolate milk served in schools, and Walmart is aiming for 10% less added sugar in select foods by 2015.

Sugar takes a devastating toll on your health. In fact, excessive sugar consumption may be the largest factor underlying obesity and chronic disease in America

For more information: http://www.cnn.com/2012/10/30/health/sugar-bad/index.html?hpt=he_c2  By Aviva Patz, Health.com

http://articles.mercola.com/sites/articles/archive/2010/04/20/sugar-dangers.aspx

ABC’s to eating healthy

A…is for alcohol in moderation

B…is for breakfast

C…is for calories versus kilojoules

D…is for digestion and bowel health

E…is for eating around exercise

F…is for fruit and veg

G…is for green drinks

H…is for H2O

I…is for iron-rich foods

J…is for journal keeping

K…is for know your portions

L…is for low-fat animal products

M…is for mono- and poly- unsaturated fats

N…is for nuts and other healthy snacks

O…is for omega-3 fatty acids

P…is for protein with each meal

Q…is for quick & healthy dinners

R…is for read the labels

S…is for salt and sugar (cut down!)

T…is for treats (control intake)

U…is for unprocessed foods

V…is for variety

X…is for xylitol and natural sweeteners

Y…is for yo-yo dieting (not recommended!)

Z…is for zinc for an immunity boost

For more information about the letters: http://www.news.com.au/news/eating-healthy-as-easy-as-abc/story-fnelnuip-1226475393626 Australian and international copyright

Friendly Bacteria in the diet

A lovely article written by Jill Weisenberger:

Trillions of microorganisms inhabit your intestines. There are 10 times more bacterial cells than human cells in your whole body! Fiber-rich plant foods give bacteria a fighting chance. Fiber feeds the healthy, hungry microbes, so that’s one of many reasons you should have lots of high-fiber plant foods, including grains, legumes, fruits and vegetables, on your plate. Eating wisely is likely your best strategy for boosting the beneficial bugs. Fermented foods provide healthy bacteria. Eating fermented foods that contain live cultures can add healthy microbes to your intestines. The most common fermented food in the U.S. is yogurt. But read labels carefully when adding fermented foods to your diet because not all contain live cultures.

How to boost friendly bacteria

Eat more whole, fiber-rich plant foods, such as whole grains, legumes, fruits, vegetables, nuts and seeds.
Include fermented foods, such as live cultured yogurt, pickles and sauerkraut in your diet.
Consider taking a probiotic supplement, beverage or food.

From The Detroit News: http://www.detroitnews.com/article/20120913/LIFESTYLE05/209130316#ixzz26pOwX8lb