Your Favorite Fast Food's Top 5 Delicious Decisions

Subway:

1. Egg White & cheese Muffin
2. 6'' Black Forest Ham
3. 6'' Turkey Breast
4. Foot long Veggie Delight
5. Chicken Tortilla Soup

Dining Out:  Every Monday

What is Omega-3??

What exactly are Omega-3’s? 

We've been hearing a lot about Omega-3 fatty acids these days. An Omega-3 is an essential fat that is good for your body. These fats play vital roles in the structure and health of cell membranes. Research has shown that they may reduce risk of heart disease, hypertension (high blood pressure), depression, ADHD, joint pain and other life-threatening diseases.

Studies have shown that consuming the proper intake of Omega-3’s can greatly improve your quality of life. The most common and top sources are found in:

1. Sardines

2. Wild Salmon

3. Canned Tuna
4. Mussels

5. Rainbow Trout

Vegetarian? Go for:
1. Flax seeds
2. Walnuts
3. Canola oil
4. Soybean oil
5. Olive oil

Going Coconuts

Coconut products are being touted as the latest “super food”. But what do we really know about the health effects of these products and why is there so much media hype surrounding them? Lets take look at coconut milk.

Coconut milk, along with almond milk, has recently become a very popular milk substitute for vegans and those with allergies or milk intolerance. However, considering that for most this drink will be substituting milk, there are a few points to consider:

· Coconut milk has only 1 gram of protein compared to soy and cow’s milk which has 8 grams of protein per serving.

· Coconut milk has less calcium than milk. In fact, it takes 3 cups of coconut milk to equal the calcium in just one glass of milk. Pretty important to consider if there are no other sources calcium rich foods in your diet.

· Coconut milk has a higher amount of saturated fat (5 grams) than low-fat 1%/fat-free milk (1 gram or less). The type of saturated fat in both are indeed different, but it is not yet clear what those exact effects are on our health. Heart health being the main concern.  

The composition of coconut milk is not close enough to that of soy and cow’s milk to suffice as a “milk substitute”.  In addition, the fat in coconut milk has not been thoroughly studied in humans to come to a definite conclusion. It can certainly be enjoyed as a special treat once in a while in moderation. In the mean time, let’s not go nuts over coconut milk.





Check back next week when we take a look at coconut water.

By: Iliana Roldan

How much water do you drink?

Recent research has shown that increasing water intake by a few glasses a day, you can reduce your risk of kidney disease.  However, aggressively increasing your fluid intake is not the answer: this can cause other health problems.  NO CHUGGING!!
Between 2 - 3 liters of fluid daily may benefit the kidneys.   What does this mean to you?  Make sure you are getting at least 8 glasses of water every day!! 

Where Did My Fat Go?

It is obvious to see where most people accumulate fat on their bodies. Extra belly fat, less than firm arms, and perhaps even a double chin. In a perfect world, we would be able to zap fat off of our bodies as we see fit. Unfortunately, our genetics do not neccesarily cooperate so easily.

Nature does not allow us to choose where we can eliminate fat. During weight loss, we tend to lose fat all over our body evenly. This means that our body shape will generally remain the same after losing those excess pounds. So, if you were pear shaped prior to weight loss, your body will probrably remain pear-like afterwards, just a smaller version.

It is important to have realistic expectations regarding body image during weight loss. It can be difficult to grasp this concept when tons of magazine and internet headlines promise otherwise, but the simple truth is that science does not support these claims. Stick to the facts and avoid falling into the gimmic traps.

Adapted from CNN.com

By: Iliana Roldan

Worlds Lightest Bike at 2.72 kg’s and ride able

Worlds Lightest Bike at 2.72 kg’s and ride able

Healthier Sandwich Options

There are so many options when you stop in for a quick sandwich at a fast food restaurant.  When you order a sandwich, you automatically think that you are picking the healthier option, but that isn't always the case.   Many sandwiches are loaded with fattening dressings and toppings.  

The following are healthier choices from popular sandwich shops.

Potbelly:  
Turkey Breast Original on Multigrain (no cheese or toppings)

TKY Skinny on Multigrain thin-cut (no cheese or toppings)

Vegetarian Original on Multigrain (no cheese or toppings)

Skinny Mushroom Melt on Multigrain thin-cut (no cheese)

Cosi: 
Rustic Flatbread

Etruscan Whole Grain Flatbread

Turkey Light Sandwich

Quiznos:
Small Oven Roasted Turkey & Cheddar Sub (no cheese or dressing)
Small Honey-Cured Ham & Swiss Sub (no cheese or dressing)
Small Roast Beef & Cheddar Sub (no cheese or dressing)
Small Honey Bourbon Chicken Sub
Small Turkey Ranch & Swiss Sub (no cheese or dressing)
Small The Traditional Sub (no cheese or dressing)
Pesto Turkey Bullet (no cheese or dressing)
Beef Bacon & Cheddar Bullet (no cheese or dressing)
Turkey Club Bullet (no cheese or dressing)
Sonoma Turkey Flatbread Sammie (no cheese or dressing)
Alpine Chicken Flatbread Sammie (no cheese or dressing)
Bistro Steak Flatbread Sammie (no cheese or dressing)
Cantina Chicken Flatbread Sammie (no cheese or dressing)
Roadhouse Steak Flatbread Sammie (no cheese or dressing)
Veggie Flatbread Sammie (no cheese or dressing)

Jimmy John's:
#1 Pepe (no mayo or cheese)

#2 Big John (no mayo or cheese)

#4 Turkey Tom (no mayo or cheese)

#7 Gourmet Smoked Ham Club (no mayo or cheese)

#8 Billy Club (no mayo or cheese)

#11 Country Club (no mayo or cheese)

#12 Beach Club (no mayo or cheese)

#14 Bootlegger Club (no mayo or cheese)

Slim 1 Ham (no cheese)

Slim 2 Roast Beef (no cheese)

Slim 4 Turkey (no cheese)

Try mustard as a topping instead of mayo to easily cut fat and calories!!

Most chains offer Nutrition Facts on there website. Check out the menu before you go!!

By: Emily Kukla

Bad for your Bones?

     Can too many grains lead to bone and muscle loss? Well recent studies show that eating too many grains like bread, rice, and pasta can, by creating an acid load in the body.  Replacing some of the grains for fruits and vegetables can decrease the acid build-up in your body, which can also reduce the likelihood of bone and muscle loss.

     Grains are still an extremely important part of the diet so do NOT cut them out. Simply balance grains with a lean protein and add some fruit and/or veggies. 


By: Emily Kukla



Refer to Nutrition Action Newsletter for more information on this topic

8 ways to BOOST your METABOLISM

Not everyone is blessed with a speedy fast metabolism.  Here are some easy tips to BOOST yours....


1.  STAY HYDRATED
2.  HAVE A SNACK: you should have a small meal or snack every 3-4 hours to keep your metabolism going
3.  BUILD MUSCLE: muscle burns more calories than fat
4.  HAVE DRINKS WITH ICE: studies show having 5-6 glasses of ice water can burn 10 extra calories a day
5.  ADD THE SPICES: eating spicy foods has shown to increase your metabolic rate 
6.  EAT PROTEIN: protein takes 25% more energy to digest than fat and carbohydrates
7.  NO CRASH DIETS: the weight can come back faster than it came off
8.  DRINK GREEN TEA: one cup can increase your metabolism for a few hours

By: Emily Kukla


For more information, refer to http://www.webmd.com/diet/slideshow-boost-your-metabolism

Eat your Way to a Pearly White Smile!!

Research has recently suggested that certain foods can improve the color of your pearly whites.  So here’s your chance to whiten your smile with your diet!

1.  Add some crunch. Fresh fruits and veggies such as apples, cauliflower, celery and carrots are natures tooth brush! These foods can brush away plaque buildup on your teeth. They can stimulate the production of saliva, which helps keeps the plaque from building up.

2. Citrus much? Foods like as oranges and pineapples contain high amounts of acid that kill the bacteria that causes tooth decay and bad breathe.

3. Strawberries anyone? Strawberries contain an enzyme that can whiten teeth.  Snacking on some berries can be healthy as well as improve your smile!

4. Nix these. By avoiding stain-causing foods such as coffee, tea, red wine and soda you can prevent any excess staining.

Next time your looking to improve your smile, remember these tips and before you know it, you’ll be smiling with confidence! 

By: Emily Wetzel

Resource: http://www.msnbc.msn.com/id/44008827/ns/health-oral_health/#.TkA4YL_4ids

Pure Fit Radio

                     Tune In!

     Listen in to Jennifer, and other Fitness Experts, on Pure Fit Radio. Enjoy her weekly segment with co-hosts Chris Nicholas and Kevin Leathers for informative Sports Nutrition tips.

     This week's segment includes "Pre-Event: 5 Things to Do and Not Do for Success." For more details and to listen in, check out www.purefitradio.com or  www.facebook.com/PureFitRadio.


Written by NCS Staff

            Sleep verses Body fat in Children

     Children ages 3-6 should be getting at least 10 hours of sleep a day. Reviews have shown a reduction in body fat composition with each hour of sleep regardless of genetic or lifestyle factors. Good sleep habits demotes childhood obesity and promotes the transition to adulthood.


Written by Lindsey Baggerly


Source: British Medical Journal

In a recent study, vitamin D has shown to decrease risk of developing diabetes. 

    Three groups of people at risk for diabetes, were given vitamin D, calcium or a placebo. Over the course of a few months, the group taking vitamin D showed 26% improvement than those who did not.
    A larger, long term trial is currently underway to see if vitamin D does in fact, reduce the risk of diabetes.



Written by Lindsey Baggerly





Source: American Journal of Clinical Nutrition

Where does your fat go??

BLAST AWAY YOUR BELLY FAT!!!

     Have you ever picked up a magazine claiming that you can reduce fat in a specific part of your body??  Magazines often make such claims.  In reality when you lose weight, it comes off proportionally in all parts of your body.  You can't take a magic wand and zap off fat in the places you want. 

     If your body shape is a pear, hourglass, or a rectangle, when you lose weight your body will be a smaller version of those shapes.  Next time you pick up a magazine, think before you believe the claim they are making.

For more information about this topic refer to: http://www.cnn.com/2011/HEALTH/07/22/fat.weight.loss/index.html?iref=allsearch

By: Emily Kukla

ROCK OUT! Chicago Rock n' Roll Half Marathon!!

Nutrition Counseling Service's ROCKED...and ROLLED at the Chicago Rock n' Roll Half Marathon this weekend. It was a packed weekend that included; Promotions of Club Marathon bar, WXRT radio talk show, WGN morning television, and last but not least, the Rock n' Roll Half Marathon EXPO! 

Showing off the styleish Club Marathon GEAR!

Club Marathon Booth!

We would like to personally thank anyone who came out to support the Rock n' Roll Marathon. Hope you had as much fun as we did!!

Interns and Jennifer at the Club Marathon Booth!
(left to right) Emily Wetzel, Jennifer Vimbor, Sarah Hults.

SHHHH, Were "On the air" With WXRT RADIO! 

THANK YOU WXRT! We had a BLAST! 

ROCK N' ROLL

The Rock n’ Roll Half Marathon is in Chicago, and ready to party!! Recently Jennifer Vimbor, was asked by the Rock n’ Roll Half Marathon’s sponsor, “Marathon Bar” to be the Chicago’s official Dietitian! Jennifer will be hosted on various radio talk shows including; “Pure-Fit Radio” and “ESPN Radio.”

Jennifer will also be at the half marathon expo both Friday and Saturday. Look here for updates on the race and the various events she will be attending! Nutrition Counseling Services would like to personally wish all the runners GOOD LUCK and we hope to see you there!! 

By: Emily Wetzel