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

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!