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