Meet Our Team!
--2007-10-04 Want to meet our USA Eat Fit Dietitians?
Click on Support Team and choose your Personal Nutrition Coach today!
Happy and Healthy Eating!
Message Board
--2006-05-07 We never said that you had to do this alone!
In fact, we want you to jump on the new and improved message board and meet some other EAT FIT users. Just click on Discuss in the toolbar above, and register for the discussion forum. It will be a great place to share recipes, tips, ideas, and strategies.
Happy and Healthy Eating!
Kitchen Germs 101
--2006-04-30 As much as we hate to admit it, our kitchens are crawling with creepy, crawly GERMS! It is imperative that we take precautions to keep away viruses and infection.
Here are ten tips from Denis Mann for cleaning up your kitchen:
Zap away bugs.
Kitchen sponges are the No. 1 source of germs in the whole house. Why? The moist, micro-crevices that make a sponge such an effective cleaning device also make it a cozy home for germs and more difficult to disinfect. Wiping your counters or dishes with a dirty sponge will only transfer the bacteria from one item to another. "Wet your sponge and then pop it in the microwave for two minutes to eliminate the germs that lurk inside the crevices," says Neil Schachter, MD, medical director of respiratory care at Mount Sinai in New York City, and the author of The Good Doctor's Guide to Colds and Flu.
Practice good dishrag etiquette.
Your dish rags are really no better than your sponges. And like sponges, using a dirty dish rag to clean a kitchen countertop will only spread germs. Your best bet is to replace rags about once a week. "Allow them to dry out between uses because most bacteria thrive only in moistness," Schachter says. In fact, they can only survive a few hours on dry surfaces. "Rags should be washed in the washing machine and then dried on high heat," he says.
Wipe away germs.
Faucet handles, refrigerator door handles, and doorknobs are next on the list of kitchen culprits that aid and abet germs. Use disinfectant spray or wipes on sink faucets, refrigerator handles, stove handles, cupboard handles, trashcans, doorknobs, and any other area that you touch with your hands. "These sprays or wipes kill germs on contact," explains Schachter. "This is really important and should be done several times a day before and after touching these objects," he says. "Don't forget to wipe down the telephone," adds Charles Gerba, PhD, a professor of microbiology at University of Arizona in Tucson. "A lot of times, someone is cooking and has a question for the original chef, so he or she calls their parents to find out how to make it and the bacteria gets slopped on the phone and it grows."
Clean the cutting board.
Cracks and crevices in your cutting board provide plenty of space for bacteria to grow. "The average cutting board has about 200% more fecal bacteria than the average toilet seat," Gerba says. "People don't disinfect cutting boards," he says, and they should. "Don't cut up chicken and then salad on the same cutting board without disinfecting it," he stresses. Better yet, "use separate boards for raw meat and making salads." Plus, he says it's important to clean and disinfect inside the fridge, microwave, cupboards and other surfaces that come into frequent contact with food.
Dust out the drain.
The drains in both your kitchen sink and bathtub provide yet another moist hideaway for bacteria. "To kill these bugs where they live use baking soda and an old toothbrush to get rid of stains, grit, and grime around drains," Schachter says. "Disinfect drains regularly as you would any other surface."
Put away your glassware.
Flu season spans from November through March, while cold season runs from about September until March or April. "To assure that no one drinks from the same glass, use paper cups during cold and flu season," Schachter says. And try using color coded paper cups: Assign each member of the household a different color.
Wash your hands before meals and snacks.
It really works. "In the kitchen the No. 1 time to wash your hands and make sure your kids do, too, is before you eat anything," Schachter says. "Use soap and water and a little elbow grease," he says. "Anti-bacterial soap is a good idea for extra protection. People who wash hands seven times a day have about 40% fewer colds than the average person," he says.
Don't share hand towels.
After you wash your hands, dry them with a paper towel -- not a communal hand towel that can be a safe haven for germs, Schachter says.
Eat an apple a day to keep the doctor away.
"Those who eat poorly and don't take in enough calories have weaker immune systems and are more likely to pick up a cold or flu," Schachter says. Make sure your refrigerator is stocked with healthy fruits, vegetables, and snacks year-round.
Have it well-done.
Cooking food thoroughly and evenly will reduce the number of germs. Generally, the higher the temperature reached, the more germs are killed. "Also, wash salads, fruits, and vegetables thoroughly in clean water to remove all traces of soil, insects, or pesticides," Schachter says. Eat cooked food immediately. Or cool and refrigerate it within one hour. And never reheat food more than once, he says. It's also a good idea to keep your refrigerator at or below 37°F. This will help slow down the growth of germs in your chilled food. Keep freezers at or below 0°F.
http://aolsvc.health.webmd.aol.com/content/article/113/110821.htm
Our Youngest Contributor Ever!
--2006-04-18 A huge thank you to James Fleming, our youngest recipe contributor ever! James, one of our member's sons, came up with the idea for Lemonade pie while enjoying a glass of lemonade several weeks ago.
With a little help figuring out what ingredients would make it taste just right, James invented Lemonade Pie which we, at EAT FIT, have deemed the perfect summertime treat!
It's easy to make and at 210 calories per serving, it's a healthy treat the whole family will enjoy.
Here's how you make it:
Fold together 1 large tub of fat free cool whip (softened) with 8 ounces of fat free cream cheese (softened). Stir in one packet of Crystal Light lemonade mix. Pour mixture into Ready-Made low fat graham cracker crust. Freeze for 4 hours. Slice and enjoy!
8 servings.
210 Calories
3.9 Fat
35.4 Carb
5.1 Protein
Thanks James Fleming for the perfect summer snack!
Try Adora Calcium!
--2006-03-27 Want a delicious way to boost your calcium intake? Want to satisfy your calcium requirement while feeling like you are indulging in luxurious chocolate?
Try Adora Calcium. You can find the decadent gourmet chocolate supplement at www.adoracalcium.com or at your local retailer. Choose milk chocolate or dark chocolate. They are both equally satisfying.
Each chocolate supplement packs 500 mg of calcium and D2 and K1 vitamins which both play an important role in the body’s ability to absorb and utilize calcium.
Enjoy the luxurious taste of Adora today! Serve the chocolate to your whole family. We guarantee that they will think that they are eating dessert, not a vitamin!
Take-Out Takeover
--2006-03-19 Jennifer Warner of WebMD reports that although most Americans eat their evening meal at home, only one in three actually makes it from scratch, as takeout and convenience foods are becoming increasingly common on the dinner table.
A new study of trends in U.S. food consumption shows made-from-scratch dinners have dropped 7% over the last two years and now account for only 32% of evening dinners.
Take-Out Takeover
--2006-03-19 Jennifer Warner of WebMD reports that although most Americans eat their evening meal at home, only one in three actually makes it from scratch, as takeout and convenience foods are becoming increasingly common on the dinner table.
A new study of trends in U.S. food consumption shows made-from-scratch dinners have dropped 7% over the last two years and now account for only 32% of evening dinners.
Glycemic Index
--2006-03-05 What is the glycemic index?
The glycemic index is the scale that measures a food's ability to elevate blood sugar.
Chances are that many of you have been warned time and again to stay away from foods high on the glycemic index. Foods like baked potatoes, pretzels, white bagels, skittles, soft drinks, raisins are all considered to have a high glycemic index.
Some foods that are known to have a low glycemic index are peanuts, skim milk, yogurt, apples, and oranges.
While the glycemic index ranks some foods as high and some foods as low, it is not really that black and white.
The truth of the matter is that many factors influence the glycemic effect of a food. Some of those factors are:
1.) the size of the meal that you are eating
2.) the overall fiber content in the meal
3.) the way the food has been prepared
4.) the other foods in the meal.
So, while you may eat a white bagel, the fact that you eat peanut butter with it and skim milk on the side lessens the overall glycemic impact, and does not cause a drastic elevation of blood sugar.
So, the lesson learned is that while the glycemic index provides interesting knowledge, it should not be your only frame of reference when makign healthy food choices. Balanced meals = healthy meals.
Eating Breakfast for Dinner
--2006-02-26 Eat breakfast twice a day and you might just drop extra pounds!
One of our members, Amy, has had great success by eating breakfast for dinner. Her favorite is a veggie & egg white omelette on whole wheat toast. To get a little bit of unsaturated fat with the meal, she adds in 6 almonds. She loves it! And we love that she's dropping fat!
Another member, Dan, chooses a bowl of Kashi Go Lean cereal with 1% milk and fruit for his staple dinner. It's a quick-fix for evening hunger and it provides great balanced nutrition. Make sure to choose a cereal with lots of fiber and as little sugar as possible.
Give it a whirl! Breakfast for dinner never sounded so good!
Pre and Post Workout Nutrition
--2006-02-18 The question remains the same...
What is appropriate for to eat before a workout? What foods help aid in muscle glycogen recovery after a workout?
And some, typically long-distance competitors are even wondering what to consume during a workout.
Here are some tips for planning your workout food...
PRE-WORKOUT
* Shoot for 0.5 grams of carbohydrate per pound of body weight. So, if you weigh 160 lbs, you should shoot for 80 grams of carbohydrates several hours before a workout that will be at least one hour long.
DURING THE WORKOUT
*After the first hour of the event, seek to replace glucose (sugar) and fluid at approximately 100-300 calories per hour. That means 25-75 grams of carbohydrates per hour.
POST-WORKOUT
* Again, shoot for 0.5 grams of carbohydrate per pound of body weight. This means that if you weigh 160 lbs, you should shoot for 80 grams of carbohydrates. Since protein also helps aid in recovery, this recovery meal/snack should consist of a 4:1 ratio of carbs to protein. So, if you have 80 grams of carbohydrate, you should shoot for 20 grams of protein.
Start reading labels and perfect your workouts!
Gain Energy From a Brisk Walk
--2006-02-18 Next time you're sitting at your desk or typing away on your computer, and you feel your brain "hit a wall," get up out of your seat and take a 5- 20 minute walk.
Hey-- if smoker's breaks are allowed, walker's breaks should be permitted as well.
Walk to the other side of your building and back or walk out the front door and down the road. Wherever you can go, just get up and get moving.
You'll feel better and you will come back to your work refreshed and feeling good about yourself.
Good Fat versus Bad Fat
--2006-02-05 The "good fat/bad fat" you've heard about refers to fat's potential to cause disease. All fats have the same amount of calories, but their chemical compositions vary. The three forms of fat found in nature are:
Saturated Fats - Saturated fat is primarily found in high fat cuts of meat, poultry with the skin, whole and 2 percent dairy products, butter, cheese, and tropical oils: coconut, palm, and palm kernel. An eating plan high in saturated fat can cause a person's bad cholesterol (LDL) to rise. The risk of developing certain types of cancer may be associated with a high intake of saturated fat.
Monounsaturated Fats- Monounsaturated fat is found in olive oil, canola oil, peanut oil, and in most nuts and nut butters. This type of fat does not cause cholesterol to increase. When a person substitutes monounsaturated fat for saturated fat, it helps to lower the bad cholesterol, and protects the good cholesterol (HDL) from going down.
Polyunsaturated Fats- Two major categories of polyunsaturated fats are Omega-3 and Omega-6 fatty acids. Omega-3 fats are extremely healthful in that they protect against sudden death from heart attack. They also can help a person lower his or her triglycerides. Omega-3s are used by the body to produce hormone-like substances with anti-inflammatory effects. The best sources of Omega-3s are fatty fish, such as salmon, sardines, mackerel, herring, and rainbow trout, among others. Canola oil, walnuts, and flaxseed also contain some. Omega-6 fats are found in oils such as corn, soybean, cottonseed, sunflower, and safflower. Omega-6 fatty acids are incorporated into hormone-like substances that promote inflammation. If one replaces saturated fats with Omega-6 fats, their total, bad, and good cholesterol levels may go down. Many health experts suggest that the ratio of Omega 6:Omega 3 fatty acids needs to be 4:1 for optimal health.
The other type of fat that is found in food, but isn't natural, is: Hydrogenated Fats (also known as Trans-Fats) These are manufactured fats. They occur when hydrogen is added to a polyunsaturated fat to make it a solid at room temperature. However, instead of having the qualities of a polyunsaturated fat, it takes on the traits of a saturated fat. Hydrogenated fats are found in many brands of margarine, and in vegetable shortening. A clue in determining a less healthy fat is when it is hard at room temperature; for example, stick margarine has more trans-fats than softer tub margarine. Now some companies are making "trans-fat" free margarine products. Beware of snack items, such as crackers, cookies, and chips — many contain hydrogenated fats because they allow for a longer shelf life than butter or other fats would.
Restaurant 101
--2006-01-28 Some Restaurant Tips for Ordering Out:
1.) Ask for all sauces, creams, and dressings on the side and then use them sparingly.
2.) Ask for only half of your meal, and have them box the rest. A typical restaurant entree has 1,000 to 2,000 calories: far too much for one sitting.
3.) Order foods prepared dry: no butter, no oil. This even includes vegetables.
4.) Be conscious of what and how much you are eating. When leaving a restaurant, you should remember how many pieces of pizza you've had, how many fajitas you've had, etc...
5.) Ask for lean cuts of meat and no skin.
6.) Opt for whole grains whenever possible.
7.) Eat slowly, converse, enjoy each bite of your meal.
8.) Never go to a restaurant starving. Keep a bagful of almonds in your car, and munch on 5 or 6 before entering the restaurant.
9.) Drink water before, during, and after your meal.
8.) Be specific and firm with your health request.
What is Type 2 Diabetes?
--2006-01-22 What is Type 2 Diabetes?
Food is fuel for daily life -- your body uses food to produce energy. With diabetes, the body has difficulty using food properly because it either fails to make enough insulin or doesn't use insulin correctly. Insulin is a hormone that helps convert food into energy. Diabetes makes it hard for the body to control blood sugar levels.
Type 2 diabetes is the most common form of the disease. Type 2 usually appears after age 40, but younger and younger people, even children, are being diagnosed with the condition.
This form of diabetes is linked closely to obesity and physical inactivity -- two factors you can do something about. Start today whether you have Diabetes or whether you are preventing it. General Nutrition Tips for People with Type 2 Diabetes
1.) Follow a consistent meal plan and schedule.
2.) Eat a balanced diet with a variety of foods, including fruits, vegetables, whole grain foods, low-fat dairy products, and lean meat, poultry, fish or meat alternatives.
3.) This will help keep your blood sugar levels steady.
4.) Choose lower fat options and limit saturated fats.
5.) Use sugar in moderation. Consider lower sugar options if available.
6.) Check nutrition labels.
7.) Get your fiber. The American Dietetic Association recommends that all people eat 20-35 grams of fiber per day. Fruits, vegetables, beans and whole grain foods are good sources of fiber.
8.) Drink plenty of water.
9.) Use less salt.
10.) Get Active
Too Much Sodium!
--2006-01-15 Despite counseling by physicians, Americans still consume far too much sodium, putting them at risk for high blood pressure, heart disease and stroke, according to a new study in the latest issue of the American Journal of Preventive Medicine.
In a recent study, participants' sodium intake was computed from what they reported having eaten and drunk during the 24 hours before their interview.
People with hypertension took in 3,330 mg of sodium a day and people without hypertension consumed 3,600 mg a day, far more than the 2,400 mg maximum recommended by the American Heart Association and other groups.
A widespread misconception exists that salt content and sodium content are synonymous, Adjani said, and people may need to be told that foods that do not taste salty can still contain high levels of sodium.
For example, a doughnut can have as much as 257 mg of sodium, about 10 percent of the recommended daily limit. Table salt is sodium chloride, but other chemicals containing sodium, such as monosodium glutamate (MSG), sodium bicarbonate (baking soda) and sodium benzoate are used in foods as flavorings or preservatives.
"People will have to be motivated for behavioral change, providers will have to take greater responsibility for educating and monitoring patients and organizations will need to develop and provide better and more effective tools and interventions," Ajani said.
Source: Health Behavior News Service
Website: www.hbns.org
Prevent High Blood Pressure
--2006-01-08 Normal blood pressure now doesn't mean you won't have a problem later. In fact, even a healthy person with a normal blood pressure at age 55 has a 90 percent lifetime risk of developing hypertension. So anything you can do to control blood pressure and prevent hypertension is to your advantage. The goal is to keep your blood pressure in the normal range, a systolic pressure of less than 120 millimeters of mercury (mm Hg) and a diastolic pressure of less than 80 mm Hg.
Simple lifestyle changes -- such as what you eat, how active you are, and weight reduction -- can influence your blood pressure and long-term health. The December issue of Mayo Clinic Health Letter covers how lifestyle choices can help bring blood pressure numbers down.
Did You Know...?
--2006-01-01 Did you know that there are 3,500 calories in one pound? That means that exceeding your caloric limit by say, 500 calories, for a week would pack on a whole pound. Two cookies, one large brownie, or a store-bought muffin can easily add up to that 500 calories.
This year, be conscious of your caloric intake. Counting calories will help you better understand how your body works. It's the only way to go and our USA EAT FIT tracking systems will do all of the math for you! It's easy. Set a gol to impress yourself this year! extra pounds can easily creep up on you.
Gnu Foods- we love them!
--2005-12-04 We found a new product that we love and we wanted to share it with you.
Gnu Bars are delicious and pack a powerful punch of fiber. Check out their website and compare them to to other bars, cereals, and laxative powders at http://www.gnufoods.com/ourproducts/compare.cfm?chart=bars
They are all natural, and provide about half of your daily fiber! Delicious and out top pick for this week!
Holiday Calories
--2005-11-20 Did you know that the average Thanksgiving meal packs in 7,100 calories? Yikes!
Here are some practical tips for avoiding that type of calorie intake if you are cooking: - use chicken broth instead of butter to flavor your stuffing and mashed potaotes - spray your turkey with PAM instead of butter before you cook it - use skim milk when making mashed potatoes, cakes, corn bread, etc... - serve whole wheat bread with Smart Balance butter
New Member Shooting for 9 Fruits or Veggies Per Day!
--2005-11-10 This plan just seems to fit into my real life! I stopped counting carbs and started counting fruits and vegetables. I start each day with 9 pennies in my pocket. Then, throughout the day, I take a penny out each time I eat a fruit or a vegetable.
It's such a simple way to keep track of my fruit and vegetable intake. It was very hard for me at first. You know, it's easy to get three or four fruits and vegetables in per day, but nine was a real challenge. Once I started getting creative (spinach in omelettes, fruit in milkshakes, etc...), it started to become easier and easier. Now somedays, I get even more than 9 servings of fruits and veggies.
My energy level is great and I feel healthier than ever.
- Cay , Denton, MD
The Truth About Sugar
--2005-10-01 What's the deal with sugar?
Although sugar does not directly make you fat, it is responsible for those wild cravings that make you reach for high-fat foods. Limiting your sugar intake may force you to include 'nutrient dense' foods in your daily diet and it may also limit your risk of tooth decay, obesity, heart disease, acne, and diabetes.
Learn the main types of simple sugars and their differences:
Sucrose
The familiar stuff that comes in the packets and is found in cakes and biscuits.
Fructose
Fructose is what makes fruit taste sweet. It is the sweetest sugar, and is also found in honey.
Lactose
Lactose is also about one third as sweet as normal sucrose sugar. It is found in milk and dairy products.
LIMIT your sucrose, by avoiding added sugars. You should limit your added sugars to no more than 10% of your daily calories per day.
Satisfy your sweet tooth with natural sugars found in fruits (fructose) and milks (lactose).
Member Slims Down for Class Reunion
--2005-08-07 Congratulations to Ellen who has lost 20 lbs on the EAT FIT program. She has truly relearned to eat. Ellen has been actively logging her food and has learned how to rethink the eating process.
Although she started the program with hesitation, she has proven that consistency and dedication truly pay off. She is back into all of her favorite clothes and is on top of the world!
- Ellen , San Diego
New Mother Finds Success with USA EAT FIT
--2005-07-28 I joined USA Eat Fit when my baby was 5 weeks old. I had lost most of my baby weight, but had a stubborn 13 lbs. that just wouldn’t come off. Now, only a month later, I have lost 7 lbs and am over halfway to my weight loss goal. Not only that, but I have found ways to incorporate exercise into my busy routine! Kristin, my personal dietitian, has helped me understand how the foods that I eat affect my body. By logging my daily food consumption into the program mid-afternoon, I can see exactly what I need to eat for dinner to have a "balanced" day. My motivation is high because of the personal attention I get. This program is right for me because it is personalized and makes me feel great about making healthy food choices.
- Kim , Maryland
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