Prepping your food can make all the difference in your diet

Salt and Pepper Ingredient

Joshua Steckler, the owner of Push Fitness  a personal training studio located in Schaumburg, specializing in weight loss, muscle toning, and nutrition.  He shared in the Daily Herald Newspaper on September 17, 2016 that if you consistently find yourself grabbing snacks from the vending machine or stopping off for fast food, it’s time to start prepping. Preparation takes time up front, but definitely pays off in the long run.

Try the following tips and never again settle for limited options.

1. Prepare your food ahead of time. OK, this seems obvious, but, if you don’t have food prepared, you’re going to grab whatever food is available at the last minute; and many times it won’t be a choice to be proud of.

If you don’t have time to sit down and make breakfast in the morning, make sure you have healthy options available to grab before you run out the door.

If you’re at the office all day, prepare your lunch and snacks the night before so you can grab it along with your breakfast on your way out in the morning. This way, you have all the healthy food you need to get you through the day. Continue reading

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Foundation Recognized for Healthy Eating-Out Program

Healthy Eating Meaning Fresh, Nutritious And Low Fat Eating

The article shown below was  published by Impact DuPage on September 21, 2016.  Healthy Lombard is honored to have its efforted recognized by this wonderful organization.

Municipalities across DuPage County are working to make an impact on strategic issues, such as Healthy Lifestyles. In Lombard, the Healthy Lombard coalition is working with restaurants to create and promote healthier menu options. In an effort to increase healthy eating and reduce obesity, restaurants are improving the local food environment by adopting Healthy Lombard criteria for healthier dining options. Developed by a Registered Dietitian Nutritionist participating in the coalition, these criteria include having food options that are low-calorie, have beneficial ingredients, and that are low in fat, cholesterol, and sodium.

Four restaurants located in Lombard, including restaurants such as Maxfield’s Restaurant and Main Street Cafe, have already agreed to participate and will be displaying the Healthy Lombard designation in the restaurant for customers to identify. By implementing strategies to increase and promote healthy eating options, Healthy Lombard will help our community reach intended outcomes and advance the well-being of DuPage County.

Check out our Healthy Eating Options Page to see the menus of two restaurants that are participating in this project, Maxfields on Roosevelt Road and the Main Street Cafe on Main and St. Charles Rd.

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How Much Water Do YOU Drink?

Child drinking pure water in nature

Nancy Nance, NASM Personal Trainer,at shared that when she asks her clients, “How much water do you drink each day?” she is always surprised when she hears people say they only drink one bottle of water a day.  That one bottle is usually a 12-ounce

According to Nancy, our body needs more water to be able to function properly. Water to the body is like gas is to a car. You need to put the gas into the car in order for it to run smoothly. You can’t add other liquids instead of gas and think it will still run ok. When we drink coffee, pop or alcohol, if does not replace drinking water. Actually, for every cup of coffee you need to drink 2 cups of water.
So, how much water do you need to drink? Optimally, you want to drink half your body weight in ounces. So, if you are 100 pounds, you need 50 ounces of water. Now, you may be thinking there is no way you can drink that much water. Nancy encourages you to start by just adding an extra glass or bottle each day for a week or two and then keep increasing until you get to your goal. You can do it!
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6 Things MS Nurses Wish Their Patients Would Do — And Why

We interviewed three nurses who specialize in MS care (and see hundreds of patients every year) to find out what they think are the most important steps for people with multiple sclerosis to take. You’ve probably heard some of this advice before, but it bears repeating — especially because, as the nurses note, some of these tips can lead to big improvements in your quality of life.

1. Exercise (the Right Way)

For Mary Filipi, PhD, an MS care specialist and assistant professor at the University of Nebraska Medical Center College of Nursing in Omaha, the first thing she tells many of her patients to do is get enough of the right kind of exercise.

Continue reading

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T-Chi: A Mental Art for Seniors

 tciCollege of DuPage Nursing student  Ben Furman shared that senior citizens often find themselves in the position of having plenty of spare time, likely for the first time in their lives.
Naturally, the question arises of what to do with it! T-Chi is an activity that not only benefits the people doing it, but also those around them! T-Chi is a cognitive and emotional therapy that was initially developed as a modality to help people with Alzheimer’s Disease. It utilizes elements of tai chi, qigong, meditation, Therapeutic Touch, and prayer. It is essentially a technique for developing attention and intention in a specific manner.
The practice is simple, but not easy. First our attention is put on something that
can be seen or touched. In the beginning the goal is to be able to place the attention where we want, whenever we want, and hold it there as long as we want. After we gain greater control over our attention we can then begin to practice fixing the attention
on our thoughts and feelings. This is more challenging, but developing skill over what thoughts and feelings we choose to engage with allows us to practice good mental hygiene.

Continue reading

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Remember: September is National Childhood Obesity Awareness Month

FORWARD-LogoAnn Marchetti, FORWARD Director shared that FORWARD places a high priority on reducing the rates of childhood obesity in DuPage County, as highlighted in the annual FORWARD BMI report.
Over the next 3 years, FORWARD will work with community leaders and key stakeholders to improve nutrition and physical activity within schools, worksites, and for children in the early childhood years. This work needs your helps and Ann invite each one of you to become familiar with the three-year goals below, and to partner with FORWARD to help  meet or exceed the objectives.  
Check out resources and next steps here: for worksites, for early childhood centers, and for schools.
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Little Changes That Make A Big Difference

nancy-retouched-3274Healthy Lombard Foundation Partner Nancy Nance, CPT, WFS, NFS, CESA composed this article for today’s blog:

few days ago, I had lunch with a new friend. We were at a great restaurant and had a healthy meal of salmon and veggies. As we were talking, the topic of how to eat out and choose the best options came up.  One of the things I noticed was she had three maraschino cherries in her water. She mentioned that she loved the taste of her water with the cherries.  Since we were talking about ways to cut calories and sugar intake, I mentioned to her the maraschino cherries are not helping her lose weight.  She was really shocked and had no idea they were not the best choice when trying to lose weight.

Each maraschino cherry has 2 grams of sugar. Women should keep their daily intake of sugar to 6 teaspoons a day, and men no more than 9. That sounds like a lot, but if you check the labels on the foods and drinks you have each day, you will be surprised how quickly that can add up.

Besides the sugar content, the bright red color of the cherries comes from artificial coloring. Use of red dye is a main part of the processing.  You can google more information about the processing they go through.

So, while they look really good on top of a sundae or in pineapple upside down cake, they are not good on a regular basis. I would say one or two a year.  My friend was drinking the water with cherries about twice a week.  So, that is roughly 24 cherries a month. That is a lot of sugar and red dye. Just by switching to lemon or other fruits, she can save calories and protect her body from the hazards of the red dye.  What little changes can you make in your diet, that can make big changes?

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