National Nutrition Month

 

 

 

Happy National Nutrition Month!

 

 

 

Here are a few great tips from the Academy that will help you to eat right, your way, everyday!

 

- Brighten your plate or bowl with colorful, nutrient-rich fruits and vegetables. Fruits and Vegetables can be fresh, frozen or canned with little or no added salt or sugar.

 

- Aim to make at least half of your grains whole grains. Switch to whole grain bread and bagels, try brown rice in place of white rice and choose whole grain pasta.

 

- Make fat-free or low-fat milk, yogurt and cheese part of your daily meals and snacks. If you can't drink milk, try lactose-free milk or a calcium-fortified soy beverage.

 

- Choose lean protein foods like lean beef and porkm chicken, turkey, beans or tofu. Include seafoods at least twice a week. Eat plant protein foods-- beans and peas, soy products and nuts-- more often.

 

- Try new foods and explore new flavors. Whether it's a new fruit or vegetable or a spicy ethnic dish, you may find new flavors.

 

- For more information about healthy eating, visit www.eatright.org



Blue Zones - Tips from the longest living people in the world

Everyone wants to know the secrets to a longer life.  Researchers in an organization called Blue Zones teamed up with National Geographic and focused on the places in the world where people live the longest and have the highest number of centenarians, or people that have lived over 100 years–

Sardinia, Italy – this mountainous highland has the highest concentration of male centenarians

Okinawa, Japan – the largest population of females over 70 live here.

Loma Linda, California – this is where the highest population of Seventh Day Adventists reside– who are known to live, on average, 10 years longer than other Americans.

Ikaria, Greece – this island off of Greece has the lowest rates of dementia and one of the lowest rates of middle age mortality

Nikoya, Costa Rica – this peninsula has the absolute lowest rate of middle age mortality and the second highest concentration of male centenarians.

It was found that the people who live the longest in these places have nine things in common in terms of their overall wellness. 

1  Move naturally.

The people in these regions incorporate live in environments where they move without thinking about it – their exercise consists mostly of doing the housework, gardening, and other activities of daily living that we take for granted with modern conveniences.

2Purpose

Why do you wake up in the morning?  Knowing your goals and purpose in life was shown to add seven years to your life expectancy.

3  Downshift

Stress has been shown to cause chronic inflammation and numerous health problems.  It is important to have a routine in your life that will reduce inevitable stresses – whether it be prayer, a nap, meditation, or a glass of wine (see #6).

480% Rule

Simply put – stop eating when you are 80% full.  It is thought the 20% gap between being 80% and 100% full is the difference between gaining and losing weight.  People in these regions eat their smallest meal in late afternoon or early evening – and not much after that.

5Plant slant

The members of these regions eat a large amount of plant-based proteins such as fava beans, black beans, soy, and lentils.  Meat, especially red meat, is only consumed 5 times per month, or about once a week.

6Wine at five

Drinking one glass of red wine a day (8 oz maximum for men, and 4 oz for women) with friends or with dinner is a common trait of the centenarians.

7Belong

The majority of centenarians were a member of a faith based community – and the denomination didn’t seem to matter.

8 Loved ones first

Put your family first.  The people in these regions keep aging parents/grandparents nearby, commit to a life partner, and make their children a priority.

9Right tribe

Finally, the centenarians were born into social circles that foster healthy habits Framingham studies show that smoking, obesity, happiness, and loneliness can be contagious.  Surround yourself with people who have the healthy habits you strive for.

So how can these apply to your life?

Take them into consideration and adopt some of these habits into your daily life for a sense of well being, and possibly, a longer life! 

Source: http://www.bluezones.com

Holiday Eating Tips

It’s November and the holidays are fast approaching!! It’s chilly outside and there are treats all around the house.  Take control of your indulgences and put away your excuses for neglecting physical activity. The holiday season is no justification for condoning the massive increase in sugar and fatty food consumption.  Gorging on sugar can actually make you crave it even more. Eat small, frequent meals throughout the day to keep your cravings in check, so you don’t binge on sweets.  Eating protein at least three times a day will also help to keep your hunger and temptations at bay. Here are some tips to help keep you fit and trim this winter:

·         Exercise at least an hour a day.  This will burn calories, relieve stress, and produce endorphins to keep your mood up.

·         Don’t skip meals.  This leads to overeating at the next meal.

·         Don’t be afraid to eat your favorite foods, but keep in mind portion control. Moderation is key!

·         Don’t tempt yourself by leaving trigger foods or comfort foods around the house where you can easily eat them.  Out of sight, out of mind.

·         Eat something before you head out to a party and drink plenty of water.

·         Avoid standing next to the buffet or snack table when you are at a party.  This can cause unconscious snacking, which can raise your calorie consumption through the roof without you even noticing.    

·         Eat before you go shopping! The mall is loaded with all sorts of holiday treats and promotions.  Fill up on a healthy meal before you head out to the shopping center.

·         Set limits for yourself to satisfy your sweet tooth.

·         Wear your most form-fitting jeans if you really want to be honest with yourself and be the same size.

Try this delicious savory, low-fat recipe that is also gluten-free as a healthier option this holiday season.

INGREDIENTS

·         2 tablespoons extra-virgin olive oil, plus 1 teaspoon, divided

·         1 cup chopped leek, white and light green parts only, rinsed

·         1 sweet apple, such as Braeburn, Honeycrisp or Macoun, peeled and chopped

·         1 teaspoon chopped fresh thyme, plus 1 sprig, divided

·         ¾ teaspoon salt, divided

·         ¾ teaspoon freshly ground pepper, divided

·         1 - 1¼ pounds pork tenderloin, trimmed

·         2 cloves garlic, peeled

·         ½ cup applejack or apple brandy

·         2 cups apple cider

·         2 teaspoons cornstarch

·         2 teaspoons Dijon mustard

PREPARATION

Preheat oven to 450°F.

Heat 1 tablespoon oil in a large skillet over medium heat. Add leek and cook, stirring, until beginning to soften, about 3 minutes. Add apple, chopped thyme, 1/2 teaspoon salt and 1/4 teaspoon pepper and cook, stirring occasionally, until the apple is beginning to soften, about 2 minutes. Transfer the mixture to a bowl to cool. Rinse out the pan.

To butterfly the tenderloin, lay it on a large cutting board. Holding the knife blade flat and parallel to the board, make a lengthwise cut through the center of the meat, stopping short of the opposite edge so that the tenderloin remains in one piece. Open as you would a book. Cover with plastic wrap. With a meat mallet, rolling pin or heavy pan, pound the pork to an even 1/4-inch thickness.

Spread the apple mixture in the center of the pork, leaving a 1-inch border all around. Starting at a long side, roll up the pork to enclose the filling. To keep the stuffing from falling out during roasting, fold in about 1 inch of the two short ends. Tie kitchen string firmly lengthwise around the roast to secure the two ends. Then tie it crosswise with string at 2-inch intervals. Lightly brush the roast with 1 teaspoon oil and sprinkle with the remaining 1/4 teaspoon salt and 1/2 teaspoon pepper.

Heat the remaining 1 tablespoon oil in the skillet over medium-high heat. Reduce the heat to medium and brown the roast on all sides, about 4 minutes total. Transfer the roast to a rimmed baking sheet (set the pan aside). Place in the oven and roast until an instant-read thermometer inserted into the thickest part registers 145°F, about 15 minutes. Let rest on a clean cutting board for 5 minutes.

Meanwhile, prepare the sauce. Crush garlic with the flat side of a knife. Return the pan to medium-high heat. Add applejack (or apple brandy), thyme sprig and the garlic; bring to a boil and cook for 1 minute. Whisk cider and cornstarch and add to the pan. Return to a boil and cook, stirring occasionally, until thickened and reduced by just over half (to about 3/4 cup), 8 to 10 minutes. Remove from the heat; discard the garlic and thyme. Whisk in mustard and any juice from the baking sheet. Slice the pork and serve with the sauce.

NUTRITION

Per serving: 366 calories; 11 g fat ( 2 g sat , 7 g mono ); 74 mg cholesterol; 27 g carbohydrates; 0 g added sugars; 24 g protein; 1 g fiber; 561 mg sodium; 534 mg potassium.

Nutrition Bonus: Potassium (15% daily value).

Carbohydrate Servings: 2

Exchanges: 1 vegetable, 1 1/2 fruit, 3 lean meat, 1 fat

From: http://www.eatingwell.com/recipes/apple_leek_stuffed_pork.html

Skipping Breakfast Can Make High Fat Foods More Appealing

We have all heard time and time again that breakfast is the most important meal of the day. Not only does breakfast give you the energy you need to function and perform at your best, new studies have shown that breakfast is essential in decreasing the urge to eat fatty, higher calorie foods later in the day. A study done at Imperial College London showed that individuals who skipped breakfast had a preference for higher calorie, fatty foods than those who had eaten breakfast. Individuals who think they are saving calories by not eating breakfast are actually taunted by the brain's tendency to crave higher calorie foods later in the day. The results from this study show that breakfast can take the edge off appetite later in the day and actually help in weight loss goals.

Instead of skipping breakfast, try this delicious, easy-to-make, protein pancake to fill you up and leave you feeling your best!

Ingredients:
1/2 cup quick oats
1/2 cup egg whites
1/4 teaspoon baking powder
1/4 teaspoon baking soda
1/4 teaspoon vanilla extract
1/4 teaspoon cinnamon
1/2 banana OR 1/2 cup pumpkin

Directions:
Mix all ingredients in small bowl. Spray pan with cooking spray and add pancake mix. Cook on each side for about 4 minutes or until golden.

Enjoy!

Back to School, Back to Health!

 

The fall can be a stressful time for many people, especially students and teachers! With classes to prepare for, tests to study for, and projects to complete, the amount of work can be overwhelming. Healthy choices may fall to the wayside, and stress can cause you to form some new unhealthy habits. Healthy Table is here with some tips to help you avoid some common pitfalls of the fall semester, and enjoy a healthy autumn season!

One of the biggest problems students have is a lack of time to prepare food. When it comes down to exam week with several tests, assignments, and projects due, it can be hard to find time to sleep much less prepare a meal. Often, people turn to frozen or pre-packaged meals, which may not be the healthiest options as they are often loaded in salt, fat, sugar, and preservatives. Some simple planning can help avoid having no time and nothing to eat. Writing a grocery list and planning out meals a few days before the week begins will ensure there are healthy options in the refrigerator and pantry. Slicing fresh fruits and vegetables, preparing whole grains or beans, and cooking up lean protein at the beginning of the week will make it even easier when time gets short. Just grab a few of each, mix together, heat, season, and voila!

Another common issue for students is stress eating. When we are stressed, we often turn to “comfort” foods. These foods can also be high in fat, salt, calories, and sugar – which is why they are so comforting! To minimize stress eating, make sure you have a plethora of healthy snacks on hand. It helps to not buy the foods you are most likely to overeat when stressed – out of sight, out of mind. If you find a craving coming on strong, try to drink a glass of water and think about if you are really hungry. You may find you are just bored, stressed, or thirsty.

Finding time to exercise is another challenge of the back-to-school season. But making time to work up a sweat will do wonders for your stress level and your body as a whole. Exercise releases endorphins, contributing to the “runner’s high” many people experience while running. These endorphins make you feel euphoric, happier, and more relaxed. Not only will you burn calories while you are exercising, if you work hard enough your body will continue to burn a higher number of calories after you are done as well. Exercise will help you to relax, sleep better, and may help you avoid craving unhealthy foods. So when you are feeling stressed, take time for a workout – even 20 minutes will help!

Image Source: http://www.michigan.gov/mde/0,1607,7-140-5233-32711--,00.html

What Can We Learn from Olympic Athletes?

With the Olympics well underway and many sports already wrapping up, many of us have gotten caught up in the spirit and have been inspired by the athletes we’ve gotten to know over the past few weeks.  Did you catch the beach volleyball bug, or are you determined to someday (maybe) break 9.8 seconds for the 100 meter dash?  Or maybe you’ve decided to take up synchronized swimming or the high jump.  Whatever sport you might be inspired to try out, it’s safe to say that the athletes we’ve been watching and rooting for are great role models.  Even if you aren’t exactly the next Missy Franklin or Allyson Felix, and the closest you’ll ever come to winning an award is the opportunity to place in your age group in a local race, you can still take away some important lessons from your favorite team USA Olympians.

#1: Train. 

We don’t all have 8 hours or more to train a day, but we can take a page from the record books of our favorite athletes and learn to train properly.  You may have heard of the “couch to 5K” programs for beginning runners, and the concept here is sound.  Building up slowly to whatever you are trying to accomplish takes time and planning.  If you are thinking about picking up a new workout hobby- be it running, swimming, weight-lifting, or cycling, look online or in your library for information on proper beginning training programs so you don’t start your Olympic career injured. 

On that note… #2. Listen to your body. 

If you’re injured, rest.  American runner LaShawn Merritt pulled out of his heat in the men’s 400 meters last weekend because of a hamstring injury.  Many of us have a hard time accepting a temporary break from our exercise routines even when we know better.  Can you imagine how hard it is to pull out of your race in the Olympics?  Let Merritt be your inspiration next time you know you're hurt but still try to push through.  His words of wisdom:  "It's not the end of the world.”  “We have a season every year. So now it's a matter of getting healthy and getting back to what I love to do."

#3: Fuel yourself properly.  

The Olympics may be sponsored by McDonalds, but you’ll notice that in the commercials featuring the athletes, they aren’t the ones eating the double cheeseburgers.   

(They’re actually doing a pretty good of ignoring the McDonalds customers who are giving them “advice.” ) Olympic athletes take their nutrition seriously, and they certainly aren’t fueling their performances with junk food.  Michael Phelps used to be famous for his “12,000 calorie” a day diet (which he now acknowledges was a huge exaggeration), but recently told Men’s Health magazine that he focuses on getting plenty of lean protein and nutrient-dense foods.  [Source: http://news.menshealth.com/michael-phelps-diet/2012/08/01/]  We don’t all train as our full-time jobs, but we still need to fuel our bodies properly.  Staying hydrated is always key, and proper pre-and post-workout meals are important to gain maximum benefits from your workouts and recover before the next. 

Enjoy the rest of the Olympics, and good luck in any physical activity endeavors they may inspire you to undertake!

If you need nutrition advice, we can help!  Healthy Table is run by BenU’s dietetic interns, and we offer FREE nutrition counseling to all Benedictine students, faculty, and alumni!  Make an appointment today by calling 1 (630) 829-6518.  "Like" us on facebook at Healthy Table at Benedictine University.  

Image sources:

•  http://timeolympics.files.wordpress.com/2012/08/aptopix-london-olympics-art2.jpg?w=600&h=335&crop=1?w=600&h=337&crop=1
• http://a.espncdn.com/photo/2012/0803/oly_split1x_576.jpg
• http://blog.stack.com/wp-content/uploads/2012/06/Tyson-Gay-Olympic-Training%E2%80%94Arm-Swings.jpg
• http://i.eurosport.com/2012/08/04/871460-14693266-640-360.jpg
• http://www.hellawella.com/wp-content/uploads/2012/08/Eats_OlympicRingsOnPlate.jpg
• http://nbclatino.files.wordpress.com/2012/08/ryan-lochte-wink-e1343914050139.jpg?w=640&h=458&crop=1

Vitamin D

VITAMIN D
 The Sunshine Vitamin!

 Everyone is talking about it! Are you getting enough vitamin D? Why is it important? Can you get too much? How do I get vitamin D? These are all great questions and it is important to know what is best for your body. A quick simple test at your doctor can tell you weather or not you are deficient in D but here's a few fun facts about the vitamin.

 Why is vitamin D good for me?
 Vitamin D helps promote calcium absorption which wil help keep your bones from becoming thin, brittle and misshapen. Vitamin D also helps with your cells growth, neuromuscular, immune function, and reduce inflammation to help keep your body from being sick, your muscles working properly, and your body from aches and pains of inflammation. Vitamin D can help reduce cancer causing cell reproduction and many of your cells are composed of vitamin D.

 How do I get Vitamin D?
 Food Sources: Vitamin D is naturally present in very few foods. Those foods that do contain vitamin D include: fatty fish such as salmon, tuna, and mackerel. Vitamin D is also found in cheese, egg yolks, some mushrooms.
SOURCE              IUs Per Serving
Cod Liver Oil       1,360
3oz Salmon           447
3oz tuna                154
Orange juice         137
 (Vit D fortified)
Milk                      115-124
 (Vit D fortified)
1 egg yolk              40
Swiss Cheese          6

 Vitamin D can also be made by your body! We call vitamin D the "sunshine vitamin" because sun rays that hit your skin take your cholesterol molecules, re-arrange them and form vitamin D in your body. It is estimated that anywhere from 5-30minutes of sun exposure is needed 2x per week to meet the
 requirements of vitamin D. Here's a few tips for your sun exposure and vitamin D production...

1. Sitting in the shade(or air pollution)reduces vitamin D exposure by 50%
2. UVB rays do not penetrate glass therefore, you are not producing vitamin D when the sun is shining on you through a window.
3. Skin does not produce vitamin D if you have Suntan lotion with an SPF of 8 or higher. 
However, occasional re-application of sunscreen seams to allow your body some vitamin D exposure. 4. Tanning beds at 2-6% UVB radiation also emit rays that can produce vitamin D

It is important to remember exposure to the sun can cause cancer. Limiting your exposure time in the sun will help reduce this risk!  

How much Vitamin D do I need? Current Recommendations include:
Adults: 400 IU's Per day
Adults 69 and greater: 600 IU's Per day

Vitamin D toxicity can occur. It is recommended not to exceed Upper Intake levels or it can harm your health. This can be as serious as damage to your heart, blood vessels, and kidneys.
Following are the upper limits for Vitamin D intake:
 0-6 months UL = 1,000IU
7-12months UL = 1500IU
1-3years UL = 2500 IU
4-8years UL = 3000IU
>9years UL = 4000IU

Remember to make sure you are getting enough vitamin D for your health. Don't spend too much time in the sun a little bit will go a long way! Be safe! Have Fun! Enjoy your time in the sun! :)

100 Things to Eat Before You Die

A fun list that is a hot topic in blogs and social media! Some foods are seen commonly, while others are only seen in the belonging culture. I have included explanations for those foods which may be a bit obscure. Which foods are you familiar with? Which foods have you tried so far?

1. Abalone (sea snails)
2. Absinthe (alcoholic beverage about 140-150 proof!)
3. Alligator
4. Baba Ghanoush (mashed eggplant)
5. Bagel and lox (bagel with salmon and cream cheese)
6. Baklava (Greek dessert with layers of puff pastry, brown sugar, nuts)
7. Barbecue ribs
8. Bellini (sparkling wine and peaches from Venice)
9. Bird’s Nest Soup (Chinese soup)
10. Biscuits and gravy
11. Black Pudding (blood sausage-usually from a pig)
12. Black Truffle
13. Borscht (Ukranian beet soup)
14. Calamari (fried squid)
15. Carp (fish)
16. Caviar (fish eggs)
17. Cheese fondue
18. Chicken and waffles
19. Chicken Tikka Masala (South Asian curry dish)
20. Chile Relleno (stuffed chiles)
21. Chitterlings/Chitlins (pig intestines)
22. Churros (fried dough)
23. Clam Chowder
24. Cognac (brandy)
25. Crabcake
26. Crickets
27. Currywurst (German steamed pork sausage with curry ketchup)
28. Dandelion wine
29. Dulce de leche
30. Durian (fruit covered with thorns and known for its odor)
31. Eel
32. Eggs benedict
33. Fish Tacos
34. Foie Gras (duck or goose liver)
35. Fresh Spring Rolls (vegetable roll)
36. Fried Catfish
37. Fried Green Tomatoes
38. Fried Plaintain (looks like banana, consistency of a potato)
39. Frito Pie (chilli topped with Frito's corn chips)
40. Frog’s Legs
41. Fugu (Japanese pufferfish)
42. Funnel Cake
43. Gazpacho (cold soup)
44. Goat
45. Goat’s milk
46. Goulash (Hungarian stew)
47. Gumbo
48. Haggis (Sheep pudding made from organs and spices)
49. Head Cheese (meat "jelly" made from a cow or pig)
50. Heirloom Tomatoes
51. Honeycomb
52. Hostess Fruit Pie
53. Huevos Rancheros (Mexican-style eggs)
54. Jerk Chicken
55. Kangaroo
56. Key Lime Pie
57. Kobe Beef (prime beef cut)
58. Lassi (Indian yogurt drink)
59. Lobster
60. Mimosa
61. MoonPie
62. Morel Mushrooms
63. Nettle Tea (herbal remedy)
64. Octopus
65. Oxtail Soup
66. Paella (rice dish with vegetables and either meats or seafood)
67. Paneer (South Asian cheese)
68. Pastrami on Rye
69. Pavlova (Russian meringue dessert)
70. Phaal (British Asian Indian curry dish)
71. Philly Cheesesteak
72. Pho (aka fan; rice noodles)
73. Pineapple and cottage cheese
74. Pistachio Ice Cream
75. Po’ boy (Southern sub sandwich loaded often with seafood)
76. Pocky (biscuit sticks, often dipped in chocolate)
77. Polenta (cornmeal)
78. Prickly Pear (fruit produced from a cactus)
79. Rabbit Stew
80. Raw Oysters
81. Root Beer Float
82. S’mores
83. Sauerkraut
84. Sea Urchin
85. Shark
86. Snail
87. Snake
88. Soft Shell Crab
89. Som Tam (Thai spicy salad made from papaya)
90. Spaetzle (flat german noodle)
91. Spam
92. Squirrel
93. Steak Tartare (thinly minced raw beef)
94. Sweet Potato Fries
95. Sweetbreads (glands of a calf or lamb such as the thyroid/pancreas)
96. Tom Yum (Hot and Sour Thai soup)
97. Umeboshi (pickled Japanese fruits)
98. Venison
99. Wasabi Peas
100.Zucchini Flowers (bud of a zucchini plant)

Have fun trying them all!!!

MyPlate

Quick Tips on the Choosemyplate.gov website!!!

• Previously known as the food pyramid or MyPyramid from the United States Department of Agriculture (USDA)
• Take away the guesswork of nutrition for the entire day and simply focus on one meal at a time!
• Use with all ages!
• Useful website with sample menus, tips, lesson plans, and information for each food group.

MyPlate

• Food groups and examples
• Tips to increase food groups into daily diet
• Portion size tips
  

Physical Activity

• Why it's important?
• How much is needed?
• How to increase physical activity for all ages?

SuperTracker

• Online food journal
• Food-a-pedia (food database listing with nutritional value information)
• Portion distortion
• Empty calories

Printable Materials

• Dietary guidelines
• 10 tip series

Healthy Eating Tips

• Sample menus
• Tips to eat healthy when eating out

Extras

• Popular topics
• What's cooking?
• For professionals
• For consumers
• Related resources (other government agencies)

Visit choosemyplate.gov to find more and start creating YOUR healthy plate!!!

Slow Down on Fast Food

When we eat a hamburger or dip our straws into a thick milkshake, our brain registers huge amounts of sugar, salt and fat.  Eating fast food quite frequently can put our brains at risk for thinking that we need these large portions of salt, sugar and fat to be satiated. 
What happens then when we try to make a meal at home?  We most likely don't have chemicals, preservatives, or even flavor enhancers therefore our home cooked meals may seem less appealing to our senses and brain.  Our brain is a powerful thing which can become programmed with habitual activity, like fast food intake, to think we need high levels of additives to be satisfied with our meals.

Don't get me wrong, I'm not saying to NEVER eat fast food because let's face it-none of these facts are anything new.  Consumers have been aware and yet overall fast food industry sales continue to climb.  Factors such as convenience, cost, and taste contribute to the continuing growth. 

As you stand in front of the light-up sign or stare from your car window, how will you decide what to order?  Based on cost? Size? There are some traps to pay attention to when ordering which may help keep your health in check:

• UPSIZING!!! The larger the size of the meal-typically=more calories!  Multiple patties/pieces of meat are typically not needed (standard serving size of meat is the size of an iPod touch!)
• TOPPINGS!  Special sauces (esp. mayo-type sauces), extra toppings, sour cream, multiple slices of cheese, salads loaded with bacon and salad dressing, etc.
• DEEP FRYING!  Deep frying food means it is fried in fat and most often an oil high in saturated fat which is dangerous for our heart and veins.  Try a baked or grilled option instead.
• SIDES!  French fries, onion rings, cheesy bread, desserts mean extra calories and often prepared by frying or smothering with cheese.  If wanting a side-try a side salad, or whole vegetable/fruit option
• DRINKS!  Extra sugar in drinks means extra calories with no extra vitamins/minerals (fake fruit drinks, soda).  Diet soda doesn't provide calories, but could replace a natural drink such as natural fruit-flavored water, milk, natural teas. 

Spring into Nutrition!

Fresh fruits and vegetables can be expensive!  Thankfully, by buying produce in season, you can save money and enjoy more flavorful fruits and vegetables.  Here are just a few examples:
Apricots
Broccoli
Green Beans
Honeydew
Pineapple
Red Leaf Lettuce
Rhubarb
Spinach
Vidalia Onion




Find more delicious options here!

Remember servings of fruits and vegetables can be found in various forms including juices (fruit and veggies blends are a great choice!), canned (rinsed!), frozen, and/or dried.





Add a little color to your plate this spring for a wide variety of nutrients, healthy carbohydrates and a boost of fiber!  Aim to fill half of your plate with fruits and vegetables.   

Count What Matters!

Perfect.  What does it mean?  Is it a clear highway when we expected traffic?  Is it the way we describe time with family and friends?  Is it the brilliant cut of a diamond?  Perfect has become a standard of measuring our satisfaction, our success, our happiness.  But does anyone know what this word means?  Perfect has been used in our society as a goal which everyone seems to be chasing.  But when we stop and think...what is that we are chasing? A perfect job? Perfect spouse?  Perfect body? 

Too often in our society, the idea of achieving a perfect body creeps in through print ads, movies, and even clothing styles.  Starving women posed in order to appear an extra 5lbs thinner, shoes claiming to give your lower half the shape you've always dreamt of, diet shakes ridding your body of stubborn water weight.  Sales of diet-related food products, as well as popularity of gym memberships are continually growing.  Ironically, food access and portion sizes are also on the rise.  Consumers are influenced and confused on a daily basis.  This bikini-clad wiry model is sexy-you can be sexy too if you look like her.  With a McDonald's on almost every other block, our food access has turned into a constant stream of food-like substances which can pose a legitimate obstacle for maintaining a healthy body and mind.  Be happy-eat a cheeseburger!  Don't eat the burger or you'll never be skinny.  Perfectly skinny. 

Chasing perfection-a tangible idea or a figment of our pressured imagination?  One can't be entirely sure if the thought is plausible, however we can be sure there is definitely no such thing as "perfect" in terms of our bodies.  The continued chase can be endless, until the chase of self-acceptance begins.  Realizing, images are airbrushed, models are strategically posed, and happiness doesn't come from attaining a goal weight.  Happiness is much deeper-deeper than a skipped lunch, a flat stomach, a clearly defined calf muscle.  True bliss does not come from a smaller number on the scale, protruding hip bones, or an extensive mental battle each day to make it through meals. 

Perfect doesn't exist.  Happy does.  Self-acceptance does.  Let's chase that.  Our energy will be better spent and better rewarded-improved relationships with our family and friends but most importantly our own heart and mind.  Reflect this week on what makes you truly happy and commit some time to worthwhile efforts.  Tell yourself once this week I am beautiful.  Take a walk and relieve yourself from a little bit of daily stress.  Remind a loved one how much they mean to you-and mean it.

NEDA's awareness week encourages self-acceptance and counting those things in life that truly matter.  Ignoring superficial thoughts and desires, but focusing on the blessings in life and the qualities we have to offer.  So take some time and COUNT WHAT MATTERS!

*Find events to become involved in NEDA's Awareness Week in the Chicago area: http://www.nationaleatingdisorders.org/programs-events/nedawareness-week-search.php     

**Hope for you or someone you know: http://www.nationaleatingdisorders.org/information-resources/

               

RESOLUTION

“Cheers to a New Year and another chance for us to get it right” – Oprah Winfrey

The month of January is coming to an end and I only have one question for everyone, who has kept their new year’s resolution?  Each year, many of us want to eat healthier, start working out and the one most commonly heard, lose weight.  Unfortunately this may be the time of the month where frustration and lack of motivation starts creeping in.  However don’t fret blog readers, we want to provide tips that may just make your new’s year resolutions stick this year.

Tip #1: Modify or change your resolution to an attainable goal

Be realistic, such as losing one pound per week or eating one more vegetable or fruit serving each day.

Tip#2: Don’t expect results so quick, don’t rush it!

Give yourself time to make lifestyle changes. Losing a bunch of weight won't happen overnight (or let alone within the month of January)! 

 Tip #3: Prioritize Sleep

The impact sleep can have on your life is well documented. Proper sleep is one component to achieving optimal health that is overlooked.  Getting seven to nine hours of uninterrupted sleep every night will improve your energy, brighten your mood, and help the body recover.

Tip #4: Stop Snacking Just To Snack

Get the sweets out of the house, “close” the kitchen, or choose a relaxing activity that’s not food related and trust me, it is a urge that will pass. We are creatures of habit but making new healthier habits are easily changed with time!

Tip #5: Stay positive

Sticking to a new diet is difficult. Try not to get discouraged if you find yourself slipping a little.  Do the best you can each day, and take each day one at a time.

One last thought to leave you with, my favorite weight loss suggestion is to keep a food diary.  Research shows food diaries being a valuable tool when trying to lose weight.  Write down, for better or worse, every calorie that passes through your lips each day.  Keeping a food diary will allow you to see exactly how much you are eating each day, holding you more accountable for foods chosen and portion sizes consumed.

Wishing you a happy and healthy 2012 and best of luck from Healthy Table!  We believe in you!

Healthy Holiday Eating: Holiday Survival Guide

The Holidays encompass a span of time where food is consumed, stress is high, and waist lines are stretched.  For a college student this can start as early as Halloween, and stretch through Thanksgiving, finals, then Holiday break.

The Holidays mark a time where there are many parties, A LOT of food, a lot of drinking, and then a lot of weight gain.  SO for the sake of your health, waistline, and pants here is a guide to help by-pass unhealthy habits, and weight gain.

Something to keep in mind: 3500 calories = 1 pound of fat, and the average American gains 5-10 lbs over the Holidays.

A tip for Healthy Habits year-round: There are no bad foods, only bad portions!!!  


Here's what to remember:

1) Little extras add up:

•  Any time you add butter, a sauce, gravy, salad dressing etc you're adding more calories.  Instead of cream based dips try using hummus and yogurt to dip vegetables and fruit in at parties

2) HYDRATE:

• Fill up at Holiday parties or while studying on calorie free beverages (water, or water and crystal light); avoid sugary sodas, and juices as well.  

3) Plan Ahead:

• If you're attending a Holiday party plan accordingly, if you are expected to bring a dish to pass, then prepare a low calorie dish such as a vegetable tray with your favorite vegetables, and make a ranch dip with low fat, plain Greek Yogurt and a ranch seasoning packet

• If you're at a party or reception use the smaller dessert plates for your foods, so you're less tempted to fill that larger space with food
• Be aware of your grazing.  "Grazing" or "snacking" adds up,  know that every food you consume has some type of caloric value and it adds up

4) Chew slowly and Enjoy your food

• At large Holiday meals this can sometimes be difficult, you fill your plate, so does everyone else at the table, and then everyone proceeds to dive in.  Break the cycle.  Take one small spoonful of the dishes you want, chew and eat slowly .  Give yourself 5-10 minutes before getting seconds

5) Find time to exercise

• To help maintain (and not gain) weight over the Holidays, doing some light exercise can go a long way.  Doing something simple like crunches, push-ups, and planks, can be simple exercises to do, in a small space. If feasible a light jog, or walk.  Even 8 sets of 20 crunches can be done within 10 minutes and doing 4-5 30 second plank holds could help a great deal

6) The Perils of Alcohol

• Alcohol adds so many calories, that even two glasses of wine could add up to over 1000 calories.  Stick to tip number 2, and let water be your drink of choice, or water and crystal light.  If having a mixed drink use a club soda, and fruit to add flavor.  Unfortunately, I must take this time to put a damper on a very popular "health fact", many people believe red wine is good for your heart as it contains flavonoids, while flavonoids are good for the body, getting them from wine is not ideal, the alcohol that comes along with the wine does more harm than the flavonoids do good.  Remember, moderation is key.  

7) Listen to your body!!!

• Lastly, and most importantly your body knows itself, and is the best indicator of what you need.  When your body says it's hungry, feed it, eat slowly enjoy the flavors of the food, and then your body will let you know when it's full, it's easier for the full feeling to register when eating at a slower pace.  Don't force yourself to eat whatever the reason.  

Happy Holidays everyone!!!  Enjoy the Holidays, indulge a little, have your treats, and treat yourself.  However the Holidays do not have to be a roadblock to healthy living, nor do the Holidays have to result in weight loss.