AND tip of the day: Today is World Heart Day!

 

 

 

TIP OF THE DAY

September 28, 2012

 

Today is World Heart Day!

Today is World Heart Day, created to inform people around the globe that heart disease or cardiovascular disease are the world's leading cause of death, claiming almost 17 million lives each year.
While you can't control all of the risk factors associated with heart disease, such as heredity, an estimated 80 percent of premature deaths from heart disease and stroke could be avoided if the main risk factors are controlled, such as smoking, high blood pressure, cholesterol levels, diabetes, weight and physical activity.
Take steps today to care for your heart by seeing your physician, and start taking little steps to improve your health that will go a long way.
To learn more about building a heart-healthy diet, consult a Registered Dietitian and learn more at Heart Health and Diet.


SOURCE: Academy of Nutrition & Dietetics

AND tip of the day: Get the Whole Family Involved

 

 

 

TIP OF THE DAY

September 27, 2012

 

Get the Whole Family Involved!

Regular physical activity can be a fun family affair. This Saturday is Family Health and Fitness Day, the perfect time to get the whole family moving and spend time together. Engaging your child in physical activity at a young age will help them learn the importance of healthy habits that will last a lifetime.
Parents, become healthy role models! Looking for fall activities the whole family can enjoy? Here are some ideas:

• Find a local nature trail or bike path to ride. Bring a cooler packed with healthy and delicious snacks and stop along the way to enjoy a picnic.
• Go apple picking on a cool fall afternoon. Don't forget to pack an extra sweater in case it gets cold.
• Plan a game of flag football or kickball for the family, and you could even invite some of the neighbors over to join.

For more information on family-friendly activities and healthy recipes, consult a registered dietitian in your area and visit KidsEatRight.org.



SOURCE: Academy of Nutrition and Dietetics

AND tip of the day: Listen Up, Ladies! Get Engaged!!

 

 

 

TIP OF THE DAY

September 26, 2012

 

Listen Up, Ladies! Get Engaged

Have you been thinking of adding more physical activity to your routine? Today is the perfect day to start!
Women's Health and Fitness Day was created to encourage women of all ages to take control of their health through healthy food choices and increased physical activity.
No matter your age, it's never too late to get moving! Regular physical activity strengthens your muscles, improves agility and balance, and helps prevent or manage diseases. It can also help you maintain a healthy weight.
Choose a variety of activities that improve endurance, strength and flexibility:

• Walk around the block or the mall. Walk a dog or invite a friend for companionship.
• Do some gardening without electric tools.
• Go swimming or try water aerobics.
• To keep your arms strong, do strength exercises. Use canned foods from your kitchen shelves, bean bags or 1- to 5-pound hand or ankle weights.

Be sure to check your local organizations, health departments or recreation departments to see what they have in the works for Women's Health and Fitness Day.
For more information on leading a healthier lifestyle, consult a registered dietitian in your area and visit Women's Health.




SOURCE:  Academy of Nutrition and Dietetics 

AND tip of the day: Healthy Fats?

 

 

 

TIP OF THE DAY

September 25, 2012

 

Healthy Fats?

Many fad diets claim an eating plan super low in fat is healthful, but this doesn't take into account the health benefits of many "healthy" fats. Remember, moderation is key to getting the nutrients you need.
So what are healthy fats? Here's a quick guide:

• Omega-3 fats: Scientists believe omega-3 fats (found in fish) may influence how fat is used and stored in the body. It is possible omega-3s push fat more toward energy use than to storage in your body. Omega-3s may help reduce body fat with or without cutting calories. Animal studies have supported the theory; human studies are encouraging, but not as conclusive. Add exercise on top of upping omega-3s and you can lose more body fat.
• Monounsaturated fats: Found in nuts, olive and canola oils and avocados, monounsaturated fats improve blood cholesterol levels, which can decrease your risk of heart disease, and they may help with keeping blood sugar levels in check. This potentially helpful for appetite control and reducing the risk for diabetes. A few studies have looked at monounsaturated fats as being beneficial for specifically reducing belly fat, but firm findings are lacking.

For more tips on adding healthy fats to your eating plan, consult a registered dietitian in your area and learn more here.



SOURCE: Academy of Nutrition and Dietetics

AND tip of the day: Pomegranate!

 

 

 

TIP OF THE DAY

September 24, 2012

 

Pomegranate!

Pomegranate is unlike any other fruit. It has a red leathery peel, and inside the membranes hold clusters of small, edible seeds with juicy red fruit around the seeds. Aside from being flavorful, pomegranates provide potassium, vitamin C and antioxidants.
Select one that has a deep color and is heavy for its size. Pomegranates can be messy to prepare. Try this three-step process:

1. Cut off the crown, then cut the pomegranate into sections.
2. Place the sections in a bowl of water, then roll out the arils (juice sacs with seeds) with your fingers. Discard the rest.
3. Drain out the water. Enjoy the arils — seed and all — or add them to salads and desserts.

For more information on leading a healthier lifestyle, consult a registered dietitian in your area and visit Eat Right Nutrition Tips.



Source: The Academy of Nutrition and Dietetics

AND tip of the day: Does Your Dinner Pass the Test?

 

 

 

TIP OF THE DAY

September 21, 2012

 

Does Your Dinner Pass the Test?

USDA's MyPlate recommends that half your plate be filled with fruits and veggies, a quarter with lean protein, and the remaining quarter with whole grains. Don't forget a glass of low-fat or fat-free milk on the side! So, does your dinner meet these healthful standards? Find out how your plate ranks:

• Color Crunch Test: Try to choose fruits and vegetables with a variety of colors. Vary the textures, too!
• Whole Test: Serve a whole-grain version of the bread, rolls, rice or pasta in your meal to help you make at least half of your grains whole.
• ½ - ¼ - ¼ Test: Fill your plate with vegetables and fruits, one quarter with grain foods (mostly whole grain), and one quarter with lean protein foods like grilled chicken, meat or fish.

Remember, these guidelines aren't as easy to follow with mixed dishes, but trying to follow these rules will help keep your dishes healthful.
For more information on leading a healthier lifestyle, consult a registered dietitian in your area and visit Eat Right Nutrition Tips.


SOURCE:  Academy of Nutrition and Dietetics

AND tip of the day: Breakfast on the Go!

 

 

 

TIP OF THE DAY

September 20, 2012

 

Breakfast on the Go!

If you are on the road travelling for business, it may be difficult to find healthy and nutritious options. In fact, a hearty breakfast of eggs, bacon, hash browns, toast with butter, fruit juice and coffee can total up to more than 685 calories and 40 grams of fat. For a more nutritious start to your day, try ordering one of these options:

• Fresh fruit, small bagel with jam, low-fat or fat-free milk
• Ready-to-eat dry cereal (low in added sugar), grits or oatmeal with low-fat or fat-free milk, fresh or dried fruit, a handful of nuts, coffee or tea
• Low-fat yogurt, whole-wheat English muffin with spread served on the side, fruit juice or fresh fruit, coffee or tea
• Whole-wheat pancakes or waffles topped with fruit, and hot cocoa made with low-fat milk
• One poached egg, whole-wheat toast with jam, a half of a grapefruit, and fat-free milk
• Vegetable omelet made with egg whites or an egg substitute (consider a side of Canadian bacon, whole-wheat toast and a fat-free coffee latte)

For more information on leading a healthier lifestyle, consult a registered dietitian in your area and visit Eat Right Nutrition Tips.

AND tip of the day: EGGPLANT!!

 

 

 

TIP OF THE DAY

September 18, 2012

 

Front and Center: Eggplant

Did you know that eggplant is related to potatoes, tomatoes and peppers? This vegetable is versatile, low in calories and has high water content. Eggplant is available year-round, making it readily available in your grocery store or at the local farmer's market.
For the best quality, take care when selecting, storing and preparing eggplant.
Selection

• Look for a symmetrical eggplant with smooth, uniformly colored skin.
• Tan patches, scars or bruises indicate decay.
• Oversized eggplants may have a bitter taste.
• The stem and cap should be bright green

Storage

• It is best to store eggplant uncut and unwashed in a plastic bag in the crisper section of the refrigerator.
• Eggplant may be blanched or steamed then frozen for up to six months.

Preparation

• Wash the eggplant before using it, and cut off the cap and stem.
• An undercooked eggplant may have a hard or chewy texture; eggplant is not harmed by long cooking.

Eggplant pairs great with tomatoes and onions. For more information on how to incorporate more colorful vegetables into your eating plan, consult a registered dietitian in your area and visit Eat Right Nutrition Tips.


SOURCE:  Academy of Nutrition and Dietetics

AND tip of the day: Lactose: Tips for Tolerance

 

 

 

TIP OF THE DAY

September 17, 2012

 

Lactose: Tips for Tolerance

Love milk and ice cream? Don't worry, even if your doctor has diagnosed you with lactose intolerance, there's no reason to give up dairy foods, or to miss out on the nutrients they provide.
Without milk and other dairy foods, meeting calcium and vitamin D recommendations can be challenging. Calcium and vitamin D are especially important for bone health. Adequate amounts help children and teens grow strong, healthy bones and help prevent bone-thinning conditions that may arise later in life.
If you or someone you know is lactose intolerant, try these tips to comfortably enjoy lactose-containing foods:

• Experiment with small amounts of lactose-containing foods. Gradually increase the portion to your tolerance level.
• Opt for whole-milk dairy products because the higher fat content may help slow the rate of digestion. Yogurt, kefir and buttermilk with active cultures may help to digest lactose, too.
• Enjoy a variety of other calcium-rich foods including dark-green leafy vegetables or calcium-fortified products such as juice, bread and cereal.

For more information on getting an adequate amount of calcium in your diet, consult a registered dietitian in your area or visit Bone Health.



Source: The Academy of Nutrition and Dietetics

AND tip of the day: What's in Your Morning Spoonful?

 

 

TIP OF THE DAY

September 15, 2012

 

What's in Your Morning Spoonful?

Cold cereal comes in hundreds of varieties and is an easy and convenient breakfast, but how healthy is your favorite kind?
Many cereals are loaded with added sugars. The key to finding a healthy cereal you enjoy is looking for healthful ingredients such as whole grains, little or no added sugars and no saturated fat or trans fat.
Whole-grain cereals can contain dietary fiber, which is good for your digestive system, so look for cereals that contain at least 2.5 grams or more of dietary fiber. Remember to check the serving size listed at the top right of the label. Keep in mind that cereals with dried fruit will have more added sugars.
For more information on how to make healthy breakfast choices, consult a registered dietitian in your area and visit Eat Right Nutrition Tips.

AND tip of the day: White Whole-Wheat Bread

 

 

 

TIP OF THE DAY

September 14, 2012

 

White Whole-Wheat Bread?

Have you ever wondered why some whole-wheat bread or flour is white? White whole-wheat flour comes from a different type of wheat that's naturally lighter and milder than the red wheat used to make traditional whole-wheat flour.
If you prefer products made with refined white flour, whole-white wheat products are appealing. Nutritionally speaking, they're comparable to traditional whole-wheat flour.
Remember, the 2010 Dietary Guidelines for Americans recommend making half of the grains you eat whole grains. Keep in mind that "multigrain" or "wheat" doesn't necessarily mean "whole grain." So check the nutrition facts label for "100 percent whole grain" when looking for whole grain products.
For more tips, consult a registered dietitian in your area.

...visit daily for more great tips!!

AND tip of the day: Kid-Friendly Snacks

 

 

TIP OF THE DAY

September 13, 2012

 

Kid-Friendly Snacks

Do your kids come home from school with the munchies? It is normal for children to want a snack after school, but as a parent, you might not always have time to prepare a healthy snack for your child. Depending on your child's age, teach your child some easy and fun snacks that require little or no adult supervision:

• Snack Kebobs.  Cut raw vegetables, fruit and low-fat cheese into chunks. Skewer them onto thin pretzel sticks.
• Banana Pops. Peel a banana, dip in yogurt, and then roll in crushed breakfast cereal and freeze.
• Peanut Butter Balls. Mix peanut butter and bran or cornflakes in a bowl. Shape the mixture into balls with clean hands. Then roll in crushed graham crackers.
• Ants on a Log. Fill celery with peanut butter and arrange raisins along the top.

For more healthy and delicious snacks for your child, consult a registered dietitian in your area and visit www.kidseatright.org.

AND tip of the day: Check Out These Apples!

 

 

TIP OF THE DAY

September 12, 2012

 

Which Apple?

Apple juice, applesauce and whole apples all taste great, but which one has the most fiber?
The 2010 Dietary Guidelines for Americans recommend women get 25 grams of fiber per day and 38 grams per day for men, but most Americans do not consume enough fiber.
A whole apple of any variety with the peel on has more fiber than an apple without the peel. As a whole apple becomes juice or applesauce, its fiber content changes, too:

• 1 whole medium apple with peel — 3.3 grams fiber
• 1 whole medium apple without peel — 1.7 grams fiber
• ½ cup applesauce — 1.5 grams fiber
• ¾ cup apple juice — 0.2 grams fiber

For more information on including more fiber in your diet, along with building a smarter plate, consult a registered dietitian in your area and visit Eat Right Nutrition Tips.

AND tip of the day: Do You Have a Fat Tooth?

 

 

TIP OF THE DAY

 

September 11, 2012

Do You Have a "Fat Tooth"?

Enjoy the taste of a creamy milkshake, flaky pastry or juicy steak? Many of us do. Some research suggests having a "fat tooth" might stem from fat being associated with satiety or a satisfying feeling of fullness, which can develop as early as infancy or young childhood.
The good news is, whatever the reason might be, you can overcome or manage your preference for fatty foods:

• Get the smooth, creamy consistency you may crave with low-fat or fat-free ingredients: low-fat yogurt in savory dips; pureed fruit as a dessert sauce; and creamy buttermilk as a milk shake base.
• Cut your portion size in half. Share a rich dessert with a friend to cut the fat and calories in half.
• Gradually shift to lower-fat foods and avoid trans fats.

For more information on choosing healthier options, consult a registered dietitian in your area and visit Heart Health and Diet.

AND tip of the day: Whole Grains Are Good for Your Whole Body

 

 

TIP OF THE DAY

September 10, 2012

 

Whole Grains Are Good for Your Whole Body

Did you know that people who eat whole grains as part of a healthy diet have a reduced risk of some chronic diseases? September is Whole Grains Month, the perfect time to make sure you are eating at least three servings of whole grains every day.
In the past, whole grains were thought to provide mostly fiber to promote digestive health, but newer research has revealed that whole grains provide additional vitamins and minerals, plus high levels of antioxidants and other healthy plant-based nutrients.
No matter which whole grains you prefer: barley, quinoa, oats, brown rice, or whole-grain pastas, breads, or cereals, make sure to check the ingredient list for "100-percent whole-grain."
For more information on including whole grains into your eating plan, consult a registered dietitian in your area and visit Nutrition for Life.

AND tip of the day: Break the Bond with Sugary Drinks

 

TIP OF THE DAY

September 9, 2012

 

Break the Bond with Sugary Drinks

On average, one can of a soft drink accounts for about 140 calories. Consuming a soft drink every day can translate into about 14 pounds of weight gain a year! If you drink 3 and half soft drinks per day, you could gain one pound per week.
If you have made a habit out of consuming one or more sugary sodas or drinks per day, it might be hard to break. But there are some tips you can use to help reduce your sugar intake:

• Learn which items contain sugar and how much. For example a 32-ounce soda has about 104 grams of sugar, which equals 26 teaspoons. Ask yourself, "Could I eat 26 teaspoons of sugar?"
• Ask yourself, Why am I addicted to sugar? Are you depressed, bored, angry or stressed out? If you can pinpoint that when you are feeling stressed out you reach for a soda, it will make it easier to wean sugary drinks out of your life by reaching for water or a non-sugary drink.
• Instead of sugary drinks, replace them with a healthier option. Try flavored water or low-fat or fat-free milk.
• Stop buying sugary drinks or treats. If they are not in your house you will be less tempted to eat them.
• Find ways to divert your mind if you have a craving. Try reading, exercise or hanging out with a friend.

For more information on cutting back on sugary drinks, consult a registered dietitian in your area and visit Healthy Weight.

AND tip of the day: Unsafe Leftovers Can Make You Sick

TIP OF THE DAY

September 7, 2012

Unsafe Leftovers Can Make You Sick

Did you make too much food for dinner? No problem.
Leftovers make a great lunch or dinner tomorrow. Some people even believe leftovers taste better the next day. Everyone enjoys leftovers at some point, and it is important to always follow the proper leftover safety steps to avoid getting food poisoning.
Here are some tips to keep your food safe:

• Keep your refrigerator set to 40°F or below.
• Make sure you refrigerate leftovers within two hours, or one hour if food sets in over 90°F weather. If food has been sitting at room temperature for more than two hours, toss it!
• Use a food thermometer to make sure leftovers are reheated to 165°F. This goes for microwaved leftovers, too.
• You can't rely on sight and smell alone to know if leftovers are spoiled. Place an "eat-by-date" label on leftovers or write the date of purchase on your take-out-container to remember when to discard leftovers before they perish.

For more information on reducing your risk of food poisoning and leftover safety, view Leftover Safety Tips on www.HomeFoodSafety.org.