Tell Me More...
--2007-10-14
Work one-on-one with your very own Personal Nutrition Coach to understand how to make food a healthy part of your life. Benefit from daily e-mail conversations, and reviews of your food and exercise journals
Energy...do ya have it?
--2007-10-09 Know how you get nervous that your car might poop out on you when it gets too low on gas?
Well, adopt the same philosophy for your body. Never expect your body to run on empty.
Keep a snack with you at all times. Some of our favorites are almonds, LUNA bars, whole wheat crackers with peanut butter, soy crisps, and fruit.
Eating something every two to three hours will keep your metabolism boosted and may even help you lose weight. Be mindful of calories as you munch.
Relearn to Eat!
--2007-10-04
No matter what your nutrition goal, we can help you!
Weight Loss--
Pre-Natal Nutrition--
Post-Natal Nutrition--
Sports Nutrition--
Marathon Nutrition--
Family Nutrition--
Healthy Aging--
Special Needs
Are you Getting Enough Calcium?
--2006-07-05 According to the ADA, many of us do not get adequate calcium. High intakes of caffeine, alcohol, sodium and protein compound the problem by increasing the amount of calcium lost in urine. Also, calcium absorption decreases with age.
How can you be sure you’re getting enough calcium in your diet? Here are some tips from nutritionist Debra A. Wein, MS, RD:
Don’t underestimate calcium’s importance. Calcium is the mineral that makes up your bones; 99% of the calcium in your body is stored in your bones and teeth. The remaining one percent is in your blood and soft tissues. Without this one percent, your muscles wouldn’t contract properly, your blood wouldn’t clot, and your nerves wouldn’t carry messages. How do you get and keep this one percent of circulating calcium? From your diet and from your bones. If you don’t get enough calcium from food, your body automatically takes the amount it needs from your bones, gradually depleting them and eventually causing osteoporosis.
Know how much calcium your body needs. For adults, the recommended Dietary Reference Intake (RDI) for calcium is 1000 to 1200 mg per day. Postmenopausal women may benefit from intakes as high as 1500 mg per day. Teenagers should aim to consume at least 1300 mg daily. But keep in mind that too much calcium has the same effect as too little: low absorption.
Eat plenty of Low and Nonfat dairy products. Three servings of dairy - e.g., a glass of milk, a serving of yogurt, and two ounces of cheese – will provide about 900 mg of calcium. You can generally make up the balance of your RDI requirements through miscellaneous foods such as bread and vegetables.
Consider eating more nondairy sources of calcium. Calcium can be obtained from green, leafy vegetables (100, 150, and 180 mg per cup from cooked kale, collards and broccoli, respectively), some cereals (250 mg in 3/4 cup of Total), tofu (150 mg in three ounces) and calcium-fortified orange juice (300 mg in one cup). These sources are especially useful if you’re a vegan or lactose intolerant.
If you don’t get enough calcium from food, take a supplement. To increase absorption and decrease the chances of constipation, take your supplements with meals, spaced throughout the day, in doses of 600 mg or less.
Get enough Vitamin D. Vitamin D stimulates calcium absorption. Sources include vitamin D-fortified milk or soy milk, supplements and sunshine. Expose your hands, arms and face to sunlight for 10-15 minutes 2-3 times per week.
Avoid drinking too much soda. If you drink three to four 12-ounce cans of soda a day, you may be consuming too much phosphorus, which prevents your body from using calcium correctly.
How Much Fat is Too Much?
--2006-06-18 Everyone knows the rule that no more than 30% of your calories should come from fat. What does that actually mean though?
Knowing that there are 9 calories in each gram of fat will help us calculate the following. Use this information as a general rule:
2000 calorie diet= No more than 66 grams of fat per day
1800 calorie diet= No more than 60 grams of fat per day
1600 calorie diet= No more than 53 grams of fat per day
1400 calorie diet= No more than 46 grams of fat per day
1200 calorie diet= No more than 40 grams of fat per day
Fat is an essential nutrient and should NOT be ignored. Although too much can have negative results, fats are certainly required for good health. The positives — fats carry flavors, impart desirable textures, give us a sense of fullness and satisfy hunger, are needed to absorb certain vitamins and plant chemicals, and can contribute to one's enjoyment of food.
Superfoods for a SUPER YOU!
--2006-06-12 Supercharge your meal plan this week by adding in the following Superfoods, which may actually stop some of the changes that lead to diseases such as diabetes, hypertension, Alzheimer's, and some cancers.
DIG IN!
Beans, Blueberries, Broccoli, Oats, Oranges, Pumpkin, Salmon, Soy, Spinach, Tea (green or black), Tomatoes, Turkey, Walnuts, Yogurt
Yes- You Should Warm Up Before You Stretch
--2006-05-28 Even on off-days, it is imperative to warm up before you stretch.
Stretching should always be preceded by a brief (5- to 10-minute) warm-up, such as jogging in place, moderately energetic walking, riding a stationary bicycle, or doing less-vigorous rehearsals of the sport or exercise you're about to perform. Warming up gradually increases your heart rate and blood flow and raises the temperature of muscles, ligaments, and tendons. Stretching while muscles are cold may injure muscles. Sudden exertion without a warm-up can lead to abnormal heart rate and blood flow and changes in blood pressure, which can be dangerous, especially for older exercisers.
Yes--You CAN Eat Out and Lose Weight!
--2006-05-21 We have clients who have proven that theory.
Granted, dining out may not be as much fun when you ask for dry, bland 1/2 portions, but you can do it nonetheless. Knowing how to order will help you enjoy your dining experiences while also enjoying healthy weight loss.
You might feel like you're being picky, but remember that you are asking these "picky" questions for your health! Here's a day's worth of healthy restaurant ordering:
Breakfast- Egg whites prepared with cooking spray like PAM (no oil), Dry Whole Wheat toast, Sliced Tomatoes, and Salsa. If you are sure that they have avoided oil and butter while cooking, ask for two slices of avacado on the side for a healthy dose of monounsaturated fats.
Lunch- Grilled Chicken Sandwich- Ask for a piece of chicken without skin, and one that has not been marinated. Ask them to prepare it dry. Ask for bread that has not been buttered. (Most restaurants butter and toast their buns before serving). Use salsa to top your sandwich. Ask for a side of fruit. Ask for steamed vegetables, but first find out if the vegetables have added butter. If they do, skip them.
Dinner- Salmon, Sweet Potato, Vegetables, and Salad. Ask for your salmon to be prepared dry, and on an open flame. Seasonings are fine, as long as they are dry spices. Order your sweet potato dry. Ask for steamed vegetables without butter. Order salad without bacon or cheese or croutons. Ask for the dressing on the side, and attempt to use only 1 tablespoon of dressing.
Dessert- A large bowl of fresh fruit for the table is always a great way to end a meal.
Happy Restauranting!
DO Drink the Water!
--2006-05-14 We cannot live without water. Water's amazing properties keep us going throughout the day. Unfotunately, most Americans do not get the recommended amount of water per day.
WATER
1. 75% of Americans are chronically dehydrated.
2. In 37% of Americans, the thirst mechanism is so weak that it is often mistaken for hunger.
3. Even MILD dehydration will slow down one's metabolism as much as 3%.
4. One glass of water will shut down midnight hunger pangs for almost 100% of the dieters studied in a University of Washington study.
5. Lack of water, the #1 trigger of daytime fatigue.
6. Preliminary research indicates that 8-10 glasses of water a day could significantly ease back and joint pain for up to 80% of sufferers.
7. A mere 2% drop in body water can trigger fuzzy short-term memory, trouble with basic math, and difficulty focusing on the computer screen or on a printed page.
8. Drinking 5 glasses of water daily decreases the risk of colon cancer by 45%, plus it can slash the risk of breast cancer by 79%, and one is 50% less likely to develop bladder cancer.
The 8 Worst Foods for You!
--2006-05-07 Slashfood has put their spin on the 8 worst foods you can possibly eat.
Although Slash Foodie's un-scientifical research hats are, in fact, not scientific, we, at USA EAT FIT tend to agree with their list.
Read below for a list of the 8 worst foods you can eat:
Deep fried Snickers or Mars bars - This "snack" packs over 450 calories and about 30 grams of fat, and a king size will deliver more than 700 calories and 44 grams of fat. What's more disturbing is that some pubs plate them with a side of fries and call them lunch. Shelf stable "creamers" - Water, sugar or corn syrup solids and partially hydrogenated oils make up this shelf-stable faux cream. Need we say more?
Pasteurized, processed cheese food - No, we don’t care how well they melt. These melty, spreadable, day-glo orange "cheeses" have to be labeled as "cheese food" because of the addition of preservatives and liquids. Yum.
Burger King Chicken Fries - A tiny amount of chicken with four layers of breading, deep-fried in soybean oil 3 ounces of "fries" with dipping sauce, come up to 340 calories and 24 grams of fat, as well as 1020 mg of sodium per serving.
Instant ramen noodles - Very high in both sodium and saturated fat On the plus side, there is little, if any sugar in these, though you’ll be reaching for something sweet to get the salt out of your mouth.
Movie theater popcorn - popped in coconut oil and topped with "butter," a large size has about 20 cups of popcorn and almost three days worth of saturated fat.
McDonald’s Sausage, Egg and Cheese McGriddle - only if you want to have over 50% of your recommended daily intake of fat, saturated fat and sodium in a 7 oz. (199 gm) sandwich.
Super sized soft drinks - Huge drinks, like the 52-ounce X-treme gulp at 7-11, when filled with sugary sodas, can pack away over 600 calories each!
Traveling and Dieting
--2006-04-30 Are you a business traveler?
Do you wonder how to kill 3 hours in the airport?
Here’s an idea. Workout! Yes - workout! Many airports are now opening workout facilities or sending travelers to nearby fitness facilities that welcome walk-ins. Visit www.airportgyms.com to find fitness centers near the airports that you frequent.
Clean Out that Fridge!
--2006-04-18 Pop your head in your fridge and what do you see?
The items you see first may be making you pack on the pounds...
Stocking your refrigerator with healthy foods may actually help you lose weight. Don't tempt yourself with unhealthy snacks.
Put your healthy choices at eye level, and make them easily accessible. For instance, try cutting up celery sticks, or scooping fresh watermelon into bite-sized sections at the beginning of each week. You'll be more likely to grab already prepared snacks when you're on the go.
Visit www.healthyfridge.org for more fun ideas to make your fridge and your waistline happy!
Are you Getting Enough Fiber?
--2006-04-18 Are you getting enough fiber?
The ADA recommends at least 25 grams of fiber per day for most adults. Fiber has been shown to reduce constpation, reduce the risks of cancer and heart disease, lower levels of LDL (bad cholesterol), and help diabetes.
For a list of high fiber items, click here http://www.fiberseekers.com/comparison.html .
Eat Before You Exercise?
--2006-04-02 Should you or should you not...that is the question...
And the answer is an overwhelming YES!
Whether you are able to eat a full meal or just a snack as you are running out the door, it is imperative to fuel your body before a workout that will last at least 30 minutes.
A recent study revealed that those who consumed no breakfast before a morning workout were able to exercise for approximately 109 minutes before tiring. The same group of people who were fed a 400 calorie breakfast three hours before their workout were able to exercise for 136 minutes. That's almost a half of an hour longer!
Feed your body and power yourself to faster times, a higher jump, a harder serve, etc... Whether you are able to grab a piece of fruit and a granola bar or a full meal, your body will thank you.
What's Your Eating Type?
--2006-03-19 Denise Austin, in her FIT newsletter, describes that part of overcoming your struggle with weight is understanding how it began. Need some help getting started? See if you can recognize your overeating type. Keep in mind that you may be a combination of these:
The Indulger: For indulgers, eating is used to nurture and reward. While you should be good to yourself, that doesn't have to come with calories attached. Think of some nonfood rewards instead. How about a bubble bath, pedicure, or some new flowers from your garden, for example?
The Critic: Critics are always telling themselves that they're never going to be good enough — so why bother? "You can't, you won't, you aren't…" And on and on it goes. Remember, being fit isn't about being perfect. It's about doing your best and getting back on track when you derail.
The Rebel: Rebels eat "bad" foods to feel good. But remember, unhealthy eating doesn't "get back" at anyone. In fact, the only one you're hurting is yourself. So dye your hair, listen to alternative music, or wear red when everyone else is wearing gray, but skip the chocolate cake!
The Victim: The voice inside the victim's head says, "You just can't stop yourself. You're helpless." You eat and eat, then tell yourself it wasn't your fault. There's always an excuse. But the reality is, the only one who can control your eating is you. So stop feeling powerless and start taking charge!
Some Alarming Super Bowl Stats
--2006-01-29 Pounds of potato chips consumed on Super Bowl Sunday = 11 million
Pounds of tortilla chips = 8.2 million
Pounds of popcorn = 3.8 million
Average number of people attending a Super Bowl party = 18
Percentage increase in sales of frozen breaded mushrooms prior to the Super Bowl = 36 percent
Percentage increase in sales of frozen shrimp = 29 percent
Amount of money spent on soft drinks at grocery stores during the entire Super Bowl week = $237.2 million
Calories consumed by the average Super Bowl watcher = 1,200
Percentage increase in sales of proceed-cheese loaves the week before last year's Super Bowl = 30 percent
Increase in sales of flavored snack crackers = 68 percent
Number of pizzas Pizza Hut expects to prepare on Super Bowl Sunday = 2 million
Top Super Bowl seller at grocery stores = what else? Frozen pizza
Additional sales of beer = $11.8 million
So be prepared for the onslaught of snacks and calories-and don't say we didn't warn you!
Source: Seattle Times Posted by: Steve Smith Website: http://seattletimes.nwsource.com/html/home
Diabetes: A Sweet Discovery
--2006-01-22 Numerous studies have shown that old beliefs about sugar and diabetes may have been incorrect.
For a long time, experts thought people with diabetes couldn't have foods containing sugar, like candy and desserts. Researchers thought that these foods in particular made blood sugar levels rise too quickly, faster than starches.
Research now shows that candy and sweets don't raise blood sugar levels any higher or any more quickly than certain starches, such as white bread, white rice and white potatoes.
So, you can have starches, sugars and sweets -- just be sure that you eat them in moderation. Most importantly, make sure that you eat a balanced diet so your body gets the nutrients it needs.
Talk to your EAT FIT registered dietitian about how much and when to include all of these foods in your meal plan.
Fight the Holiday Battle of the Bulge
--2005-12-04 Stay active this holiday season!
Physical activity is one of the best gifts you can give yourself and your family during the holiday season. Fitness experts recommend at least 30-60 minutes a day. During the busy holiday season, sneak in exercise by:
Walking before or after your holiday meal.
Picking up your walking pace while shopping at the mall.
Parking at one end of the mall and walking to the other end and back.
Using the stairs instead of the escalator.
All of these small steps toward maintaining your weight during the holidays can add up to big steps toward your lifelong good health. Happy Holidays!
Got a Sweet Tooth?
--2005-10-01 It's hard to cut back on sugar-- especially in a world where sugar is so prevalent.
But, making small changes each day will add up to big results.
Use these tips to start slowly cutting back on sugar.
1.) Gradually cut down the amount of sugar in tea and coffee. Start using Splenda instead.
2.) Opt for an array of fresh fruits for dessert.
3.) Cut down on jams, honey, marmalade, syrup, and syrup. Try sugar free versions.
4.) Look for the words, "NO SUGAR or NO ADDED SUGAR" on ice creams and other sweets.
5.) Avoid buying sugar and honey coated breakfast cereals.
6.) Add water to fruit juice. You'll still get the flavor, but will cut back on the sugar.
Futuristic Clothing May Improve Health
--2005-08-07 Can you believe that clothing may be the medicine of the future? Believe it or not, researchers are creating 'smart garments.'
The medicated clothes, known as 'smart garments' are expected to use the same technology that nicotine and oral contraceptive patches use. In other words, you wear the clothing, and the medicine extracted from it will slowly release into your skin.
Other medicated garments will use electrodes and computerized chips to monitor vital signs like blood pressure and heart rate.
Who would've known that clothing would be the wave of the future? And yes-- you CAN wash the clothes without affecting the medication.
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