Summer is Here!!

With a successful memorial weekend past us, and summer finally upon us, now is the perfect time to jump aboard the healthy bandwagon! We have made a list of 5 healthy tips for a great summer!

1. Berry Blast!

     Summer is the season for berries. Berries are high in fiber and antioxidants. This is can help prevent cancer as well as reduce the risk of age-related illnesses!

2. Play time!

      It’s a great time to be outside. Pick an activity outdoors, and get the family involved. This is a great way to bond while getting some fresh air and burning off any excess winter weight gain.

3. Vacation Destination!

      Take time to unwind and relax! Taking a vacation can lead to a lower blood pressure as well as decrease those stress hormones.

4. Keep up that Sleep!

      Summers a great time to catch up on sleep. Getting a minimum of 7-8  hours of sleep a night, you can improve your health and lower your stress!

5. Stay hydrated!

      Summer’s heat can get to you if you don’t remember to stay hydrated. Keeping hydrated can increase your energy during long summer days. Keeping you happy and healthy!

Wishing you all a health and happy summer!!

                                  [tips and ideas were taken from http://women.webmd.com/features/8-summer-steps-for-healthy-living]

by: Emily Wetzel

Lights, Camera, Action!

Wednesday was an exciting day for Nutrition Counseling Services!  We had a day full of filming for a new healthy cooking product. Jennifer Vimbor, MS, RD, road-tested the product prior to the interview and then provided an extensive question and answer session on screen, allowing her to give her professional opinion on the product’s convenient and healthy cooking methods. Stay tuned for updates on when the interview will air! 

Jennifer Being Filmed! 

                                                                                                                                                                        By: Emily Wetzel

Helping NCPAD Promote a Healthier You!

Monday was a day full of cooking demonstrations for 14-Weeks to a Healthier You, a web-based program by The National Center on Physical Activity and Disability (NCPAD). 
This program is directed towards promoting healthy lifestyles among people with disabilities by improving their eating habits and encouraging physical activity. After developing recipes and analyzing the calories and nutritional content, we recorded a cooking demonstration of each recipe so participants can learn how to easily prepare each recipe.

Recipes included: Stuffed Peppers, Turkey Lettuce Wraps, a Very-Berry Smoothie, Chicken Kabobs with Chickpea Salad, and a fresh start to the day with the Kick-Off Parfait! 
Being able to assist with the nutrition aspect of the program, such as creating recipes, providing healthy daily tips, and performing cooking demonstrations has been a great experience so far!

Visit the NCPAD program details!




By: Brooke Stewart

High Fructose Corn Syrup- The Truth...

In today’s world, the media often skews and mis-informs the public about various health topics. Too many times we end up asking ourselves what to believe and why we should believe it.

          

      High Fructose Corn Syrup vs. Sugar has been an on going debate since the food-processing industry has discovered an inexpensive way to sweeten their products.

            

      The truth is; High Fructose Corn Syrup, has been shown to DIRECTLY correlate with obesity, and when compared to sucrose or table sugar HFCS is the worst choice.

          

       Most simply put Fructose is metabolized by the liver. The liver takes the fructose and converts it quickly into fats (Triglycerides), which produces products that are associated with heart disease. Fructose as well does not stimulate insulin or leptin. These are two hormones that our body uses to control hunger and appetite. This could potentially lead to an increased weight gain due to excess calorie consumption.

            

       Although you may hear that chemically there are very little differences with HFCS and table sugar, the slight chemical variation in HFCS interferes with the way our body uses essential minerals such as; copper, magnesium, iron, calcium and chromium.  A deficiency in these minerals can lead to osteoporosis, heart arrhythmias, insulin resistance, anemia and more.

        

        Being aware of this fact will help you decided what products to buy and which ones to stay away from. A general rule of thumb to keep in mind is that; “the more processed the food, the more likely it will contain this unfavorable ingredient.” So next time your at the grocery store, look at the package and go for the natural ingredients. Make sure to keep in whether your choosing a product that contains natural sugar or not, moderation is always best. 

By: Emily Wetzel

BEAT THE HEAT!!

During the hot summer months, the heat can be a danger zone for dehydration! Keeping the right amount of fluids on hand before, during, and after exercise is the key to keeping your body in check! 

Tips from the American College of Sports Medicine can help prepare you to beat the heat and improve performance and...Stay Hydrated!!


Visit Washington Running Report for the full article.

By: Brooke Stewart

  

Does Sleep Effect Your Weight?

Between work, school, kids, and our ever-expanding appointment books, it seems like everyone these days is beyond busy.  Many of us try to remedy this by skimping on sleep. 

However, a recent study from Nutrition Action Health Letter reveals that getting a full eight hours of sleep is a critical part of avoiding weight gain and obesity. The study allowed one group of ten overweight, middle-aged women and men to sleep for five hours, while another similar group was allowed to sleep for a full eight hours. 

After three months, the groups switched sleeping requirements and then the results were taken. In each trial, the sleep-deprived individuals proved to gain more weight and body fat than their well-rested counterparts.  The sleep-deprived individuals felt hungrier throughout the day due to higher levels of the appetite-stimulating hormone called Ghrelin. The hormone may cause an increase in appetite, causing them to consume more calories as well as lower metabolic rates, which meant they were also burning fewer calories. 

Along with proper nutrition, sufficient sleep is crucial to improving your health, well-being, and maintaining a healthy weight.   

Strive to fit in eight hours of sleep every night!  
   

By: Brooke Stewart

Hello!

Welcome to Nutrition Counseling Services' blog!!

Here at NCS, we are truly passionate about nutrition and the role food has on our health and well-being. Check in regularly for updates on the latest nutrition tips, events, and research.

There's a lot of information out there. Our goal is to provide you with the facts.
We welcome any questions or comments you may have.

Thank you for visiting our blog and hope you enjoy!

Best,
Jennifer