Is you salad HEALTHY???

Is your salad healthy?? Even if you are choosing a low fat dressing, it may not be as healthy as you think.  Most low fat, fat free, and low calorie dressings have higher amounts of sodium and carbohydrates than normal fat dressings.  Some of the dressings ranging from 280 to 370 milligrams of sodium per serving and having up to 19 grams of carbohydrates per serving.  You don’t have to give up dressing on your salad, just look at the nutrition facts on the back before buying your next bottle of dressing. 

Here are some helpful tips when buying salad dressing and making salads….

                -add small amounts of flavorful foods

                -dip your salad as you eat, instead of pouring a large amount on top

                -add lemon or a favorite spice

                -add vegetables

For more tips refer to Chicago tribune http://www.chicagotribune.com/features/tribu/ct-tribu-lunch-hour-dressings-20110502,0,1464948.story

By: Emily Kukla

Is a plant based diet for me?

We already know that diseases can be managed through our diet alone, but can we decrease the nations occurrence of diabetes, cancer and high cholesterol through an entirely plant based diet? The China Study, a book based on the series of studies that took place in rural China and Taiwan, speaks of the health benefits of consuming an entirely plant based diet. Now you may be thinking, is this something I could handle? Could you give up eating red meat and poultry? While there is a lot of science and research supporting a plant based diet, do you think the general public of the U.S. could get behind such a diet? For longevity, better quality of life and a reduced risk of hundreds of cancers? This may be something to look into...


Refrenced from: http://well.blogs.nytimes.com/2011/01/07/nutrition-advice-from-the-china-study/

By: Sarah Hults

Whats for Lunch?

We have all heard to the horror stories about school lunches. These tips can give you the tools to educate your child on how to choose a healthy meal that will make them grow tall and strong!

1. Keep those bones healthy! Make sure to choose something in every meal that contains bone-building nutrients. This nutrients are; calcium, potassium vitamin D and magnesium.

      Food examples: Low-fat dairy products- milk or cheese.

2. Pass over the meat please! Try to incorporate a protein and wholesome grain on your plate. Protein can be very important for the growth for every young persons body cells, muscles and brain.

        Food examples: whole grain pizza with low-fat pepperoni. (now being served at schools across the country)

3. What’s your favorite color? The more colorful your plate, the more likely it will be the healthier option. Fruits and vegetables can provide a delicious side that provides essential nutrients kids need to grow to their full capacity!

         Food examples: Mix it up, add, Peppers, kiwis, berries or sugar snap peas.

4. Don’t forget your drink! Sugary drinks can add empty calories as well as decrease their energy later on the day.

         Food examples: Milk, 100% fruit juice or water.

5. Make sure they know what’s healthy and what’s not! It’s important to set an example and allow them to choose the healthy options. You can learn more about how to educate your children on which foods to choose at Myplate.gov

With these tips, horror lunches are no more. Your child will be able to perform at their best in school and after school! 

Refrenced from:  http://www.lvrj.com/sponsored/five-tips-to-help-your-child-choose-a-healthy-school-lunch-126310823.html?ref=823

By: Emily Wetzel 

Eat more, Weigh less?

Could you lose weight by eating more? This could be true for you, studies show that eating breakfast could stave off hunger so you aren't gorging on a huge lunch by mid afternoon. Angela Ginn, a registered dietitian from Baltimore, recommends eating breakfast, even if it is a banana and some yogurt could help stabilize your appetite. What is considered a healthy breakfast? How about a cup low fat milk or soy milk with some whole grain cereal? Not a cereal person? A yummy banana or berries with low fat vanilla yogurt will keep your energy going while at the same time keeping you full and alert. 

http://www.chicagotribune.com/health/sc-health-0608-bit-of-fitness-eat-slim,0,2182504.column

By: Sarah Hults

Womens Health Magazine- ARE YOU GAME?!

Nutrition Counseling Services had quite the weekeend! This past sunday, Jennifer Vimbor and interns attended the Womens Health Magazine "Are you game? 2011" Event.

The Event consisted of a varitey of vendors including; Oakley, Puma, Athleta and more!! Women of all ages came and had the option of attending workout classes, learning how to dress to their body type, ask experts on nutrition, fitness and dental health, as well as grab a few free samples and enjoy a cocktail hour!!

See a few pictures here, or log onto Womens Health Magazine website to see more pictures!

If you stopped by the event, we appreciate your support and hope you enjoyed your time!!

By: Emily Wetzel

HOT HOT SUMMER TIME!

It has been a busy (and HOT!) few weeks for Nutrition Counseling Services! The summer weather has finally hit Chicago, so its time to break out the water and get to business!

This Sunday, Jennifer Vimbor has been asked to participate in Chicago's Womens Health Magazine "Are You Game?" - health fair. You can find Jennifer at the fair offering her nutrition services to hundereds of women located in the chicago area. The health fair will as well include a vartiery of vendors and workout classes open to the public. So come and stop by and say hello anytime between 10am-4pm located on the North Shore Beach!

By: Emily Wetzel

How Do You Fuel?

Are you fueling correctly? It’s quite possible that you aren’t, with all the recommendations being advertised on TV, the internet and on the news these days it can be difficult to decipher between what is correct and what is incorrect. “Strength, speed, and stamina are clearly enhanced with adequate fuel rather than without.”

            The timing of your intake in relation to the time of your exercise is extremely important because the quality of your fuel can impact the duration of your exercise. One must remember that fueling correctly is essential for recovery and beyond.

            It is important to tailor the fuel to the athlete, the amount of calories needed for one athlete will not necessarily be the same amount another requires. The gender, age, and athletic intensity will be taken into account and the calorie and hydration needs will be assessed. During moderate exercise lasting for more than one hour it is important to remember to drink not only water but also to ingest carbohydrates along with the water. The current recommendation is for 30-60g of carbohydrate per hour of endurance exercise. For activity less than one hour, water or a sports drink will generally suffice.

            Examples of snacks that contain 30-60g of carbohydrates include a nutrition bar. 

Source:

http://www.mdconsult.com.proxy.cc.uic.edu/das/article/body/267874979-4/jorg=journal&source=&sp=24317922&sid=0/N/831247/s0278591911000378.pdf?issn=0278-5919

By: Sarah Hults

Your Favorite Fast Food's Top 5 Delicious Decisions

Noodles & Company

1. Japanese Pan Noodles (small)

2. Chicken Breast

3. Spicy Chicken Caesar Sandwich (without dressing) 

4. Tossed Green Salad with Balsamic or fat free Asian

5. Flatbread

Your Favorite Fast Food's Top 5 Delicious Decisions

Wendy's:

1. Mandarin Chicken Salad (without Crispy Noodles, Almonds or Dressing)
2. Chicken Caesar Salad (without Croutons or Dressing)
3. Plain Baked Potato
4. Small Chili
5. Ultimate Chicken Grill Sandwich

Run that Marathon!

Marathon or Half marathon training can be intimidating whether its your first or 10th race. Hal Higdon's Marathon training guide is an effective schdule that can get you in shape and ready for your race in no time. Hal provides plans for the first time runners to the advance. So the next time you decide to run that race, get in shape with a proper training schdeule!

[Click here to find races in your area! NCSgottarun]

[Find a Training Schedule thats right for you!]

By: Emily Wetzel

FIVE Tips to Improve your Health!!

1. Eat fruit daily-great source of antioxidants, which plays a role in preventing diseases.
2. Increase Fiber- best if found naturally in foods like whole grains, beans, fruits, and vegetables (Remember to drink plenty of water!!!)
3. Take a Walk- walking at least 30 minutes a day can increase your health and mood.
4. Schedule Exercise- Exercising daily can improve your quality of life as well as decrease your risk for deadly diseases!
5. Sleep Deeply- try to get 8 hours, this will give you the engery needed to power through your whole day!

Having A Bad Taste?


Ever had a bad taste when taking medications? A side effect of certain medications have been shown to effect your taste. Some medicines leave a metallic or salty aftertaste, and alter the way regular food taste.


Examples of medicines that cause a "metallic" taste range from antibiotics, blood pressure medications, thyroid and diuretics, along with muscle relaxers. Having an aftertaste from medicine can be inconvenient when wanting to enjoy a good meal! Take a second to look over tips on how to reduce the metallic taste! 


Here are some tips on how to cure the bad taste!




By: Brooke Stewart

Can Coffee Consumption Lower the Risk of Prostate Cancer?

A recent study done by Harvard  found that drinking 6 or more cups of coffee a day lowers the risk of developing prostate cancer by 20 percent.  The study also showed that it doesn't matter if the coffee was decaffeinated or caffeinated.  Health professionals suggest decaffeinated coffee due to the large amounts of caffeine in 6 cups of coffee.  Additional research is needed

If you're drinking coffee, GO FOR DECAF!!! 

Some Things to Know Before Ordering your Next Drink

        Although you want to think that the calories in your favorite cocktail don't count or exist, they are still there, and they can add up quickly.  Here are some popular drinks that you should think twice about before you order...

9 oz. Mai Tai – 620 Calories (3 oz. Light Rum, 2 oz. Dark Rum, 1 oz. Crème de Almond, 1 oz. Triple Sec, 1 oz. Sweet and Sour Mix, 1 oz. Pineapple Juice) 
12 oz. Piña Colada – 586 Calories (3 oz. Rum, 3 oz. Coconut Cream, 6 oz. Pineapple Juice)  
6 oz. Mud Slide – 556 Calories (1.5 oz. Vodka, 1.5 oz. Kahlua, 1.5 oz. Bailey’s Irish Cream, 1.5 oz. Half-and-Half) 
10 oz Margarita – 550 Calories (4 oz. tequila, 4 oz. margarita/sour mix, 2 oz. triple sec, lime juice, 1 tsp. sugar)
10 oz. Long Island Ice Tea – 543 Calories (1.5 oz Vodka, 1.5 oz Rum, 1.5 oz Tequila, 1.5 oz Gin, 1.5 oz Triple Sec, 2 oz Sweet and Sour, 0.5 oz Cola)

.....After a few drinks at the bar,  your total calories can add up to more than you need in the day.  This doesn't mean that you can't enjoy a few drinks without regret. There are many drinks that contain a fraction of the calories.  Some examples are:
6 oz. Rum and Diet Coke – 65 Calories (1 oz. Rum, 5 oz. Diet Coke) 
6 oz. Vodka and Soda – 65 Calories (1 oz. Vodka, 5 oz. Soda Water) 
7.5 oz. Gin & Diet Tonic – 115 Calories (1.5 oz. Gin, 6 oz. Diet Tonic) 
12 oz. Budweiser Select-55 Calories
12 oz. Bud Light – 110 Calories 
4 oz. Cabernet Sauvignon – 90 Calories 
4 oz. Chardonnay – 90 Calories 
4 oz Dry Champagne – 105 Calories
4 oz White Zinfandel-80 Calories 


Some other tips to remember before you order your next drink.... 
-choose light beer instead regular
-the higher percent alcohol content, the higher number of calories it has
-limit the amount of mixers in your cocktail (those calories can add up fast!!)


Caloric information found at
http://www.calwineries.com/learn/wine-and-health/science-of-wine-and-health/calories

By: Emily Kukla

Are you on the organic bandwagon?

The organic label has established itself in super markets all over the country. The question we need to ask ourselves is; “Is organic food really better for you?” The truth is, organic has nothing to do with the nutrient value of a product. The term organic refers to the way farmers grow and process their products. Organic farms apply natural fertilizers instead of chemical fertilizers. Research has shown that when comparing the nutrient value of organic vs. non-organic there is no significant change.

 However, organic has been shown to benefit the environment by reducing pollution as well as conserving water and soil quality.  By choosing organic you are helping your local farm as well as improving the environment. However, its important to remember that organic does not mean its more healthy.

By: Emily Wetzel

Cooking Time!

Monday was another day full of cooking for the office! Nutrition Counseling Services contributed its second day of filming for UIC’s 14 week program. The Recipes made included; a variety of snacks, a breakfast burrito omelet, a healthy french toast, and many more! You can find these recipes, as well as more information about the 14 week program here!

http://www.ncpad.org/programming/fact_sheet.php?sheet=677

Out with the Old in with the New

The wait is over.....USDA's "Myplate" is finally here!!
For those who felt that the "MyPyramid"was confusing, you might find "MyPlate" easier to follow.  The "Myplate" is a circular plate cut into 4 colored sections representing fruits, vegetables, grains, and proteins.  The plate also has a circle to represent your daily dairy intake. This new approach is designed to show the public a visual representation of the balance between fruits, vegetables, grains and proteins. "MyPlate" also provides tips and tools the public can use in order to choose the healthier option. Overall, the new MyPlate is an easier way for the public to understand the balance of different food groups. Refer to the USDA's MyPlate website for additional tools and tips!


By: Emily Kukla

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