Ten Healthy Eating Tips

yogartRobert Alan Anderson, an AFAA certified personal trainer and martial arts instructor working out of the Washington, D.C. area, and Claire M. LeBrun, M.P.H, R.D., L.D.  a registered dietitian specializing in weight management working out of the Washington, D.C. area tweeted these tips. They are worth sharing!

Healthy Eating Tip No. 1
Start by changing the “snack ratio” in the house. Slowly and gradually have more fruit and healthier snack choices around, rather than the typical, higher-calorie junk food. For instance, have three types of fruit (apples, oranges, grapes) to replace some of the small bags of chips or candy bars. Or simply start replacing unhealthy snacks with alternative choices, such as oatmeal bars, granola bars or peanuts and yogurt.
Healthy Eating Tip No. 2
When shopping at the grocery store, spend more of your time in the outer aisles. That’s where you’ll find the healthier foods, such as fresh fruits, fish and vegetables, which are naturally lower in fat and cholesterol and have not been filled with sugar, salt and other preservatives that add on the pounds. Read more

GBE Basketball Team's Clean Up Efforts Make Lombard a Healither Town

BaseballCommunityServiceRecently, Glenbard East’s baseball team hit the streets of Lombard to help clean up the community.  This is the team’s second annual garbage pickup day, which is aimed to help the streets of Lombard look great. “Community is a big part of our program,” said coach Joel Pelland.  “It is great to see all the guys out here helping out the community that has provided so much for them and for us.”  The baseball team picked up 65-75 pounds of garbage. Alex Ostrowski said his group alone picked up more than 500 cigarette butts.  The baseball team looks forward to its next community service event in November when they go on their 3rd annual food drive for the local food shelter in Lombard.  Nice job, boys.

Calling all Husbands, Fathers, Sons, Brothers and Friends!

healthcare-icon-e1381192487648The National Ovarian Cancer Coalition (NOCC) is looking for all men who have a connection to ovarian cancer are interested in supporting NOCC and each other by joining our new men’s group.

Men who have lost their spouses have asked NOCC to form a men’s group. If your spouse or relative is in treatment, or is a survivor, and you would like to be a part of this effort, then please consider joining us!

This male-centered group will be all about support and information services our men need to care for their wives and partners, for sharing losses, celebrating survivors and getting the word out about ovarian cancer – because ovarian cancer is more than a woman’s disease. Read more

Sugar Math for Halloween

halloween_cupcake_with_a_bat_on_top_an_trick_or_treat_written_on_it_0515-0912-1919-4745_SMUPosted on 10/29/13 in the Health & Wellness Section of the Wall Street Journal.

By BONNIE ROCHMAN
Research into candy and children helps explain why they love it and, despite some contradictory theories, offers a few guidelines for this time of year.

Children may be more partial than adults to sugar because of the way their taste buds are clustered. “Children have the same number of taste buds as adults, but their tongue is a whole lot smaller, so the flavors are more intense the younger you are,” says Brian Wansink, director of Cornell University’s Food and Brand Lab, which researches why we eat what we do. “That’s why little kids don’t like bitter foods and really like sweet foods. The effect is magnified.”

Americans eat far more added sugar—white sugar, brown sugar, corn syrups and honey, among others—than is recommended. The average person consumes 22 teaspoons of added sugar a day, or 355 calories. Boys, ages 14 to 18, take in 34 teaspoons, or roughly 550 calories, according to the American Heart Association. Researchers say children and teens should follow recommendations for adults of no more than 9 teaspoons a day for men and 6 teaspoons for women. Read more

Woman Health Magazine's Calorie Guide

weight-loss-manteca-caThere’s no getting around this fundamental truth: You can’t have weight-loss success unless your calories burned are more than your calories in. Leslie Bonci, M.P.H., R.D., a sports nutritionist at the University of Pittsburgh Medical Center, recommends these formulas for figuring out how many calories your nutrition plan should include.

Everyone is different, but it will give you a basic idea.

Lazy-Day Calorie Goal
(use on days when you’re taking it easy/not exercising):
A. Your weight, in pounds: ____
B. A x 15 = _____
C. B – 500 = _____

Busy-Day Calorie Goal
(use on days when you’re active/exercising):
A. Your weight, in pounds: ____
B. A x 18 = ____
C. B – 500 = ____

Aim for these numbers and you’ll lose 1 pound per week, a weight-loss rate that’s healthy and super-easy to maintain. And … don’t forget to exercise too!

FREE Parent Education Classes! Maintain a Healthy Weight!

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Balance! is pleased to announce our first Parent/Caregiver education sessions.These classes are FREE and based on the We Can! curriculum (a program of the National Institutes of Health (NIH).

When:
Saturday, November 9, 2013
9:00am-12:00noon
Where: Balance! Pediatric and Family Weight Management Specialists
2525 Ogden Avenue, Downers Grove, IL 60515

Register online at www.balanceweightcenter.com

Read more

getvertical

NUHS Encourages Everyone to "Get Vertical"

October is National Chiropractic Health Month. National University of Health Sciences (NUHS) and chiropractic physicians across the country are promoting the importance of joint health and the vital role physical activity plays in keeping joints healthy and pain free. This year’s theme—“Get Vertical”—focuses on getting off the couch or out of the office chair, and standing or moving more each day.  Getting vertical is a great way to prevent joint problems later in life.

Most people know someone with joint pain or someone who has had joint replacement surgery. Joint problems, particularly involving hips and knees, are very common. What many do not know, is that simple lifestyle changes can help prevent the needing for this type of surgery and keep joints healthier longer. Read more

The Best Healthy Snacks in Your Supermarket

10776734-healthy-cranberry-snack-bars-on-white-backgroundSnacking has gotten a bad rap, thanks to our tendency to choose empty-calorie snack foods like candy or chips to ease between-meal cravings. But when your stomach starts growling hours before your next meal, a healthy snack is actually a good idea, to hold off hunger and keep energy levels high. 

The supermarkets are full of new products advertised as healthy snacks, many of which come packaged in individual bars, microwaveable cups, and 100-calorie pouches. But which ones pass the test of being both tasty and healthy (or at least not unhealthy)?  These may not be “perfect” snacks, mind you. Some are a bit higher in sugar, saturated fat, or sodium than I would like. But most have:

  • Enough calories to be satisfying, but not so many that the snack becomes a meal.
  • Less fat and saturated fat than other similar snacks.
  • Whole grain and fiber, protein, and/or other nutrients that give them staying power. Read more

Time To Get That Flu Shot

With influenza season just around the corner, the DuPage County Health Department reminds all County residents—six months and older—to get a seasonal flu shot this year. Flu vaccine is readily available at physician offices, pharmacies, grocery stores, quick care clinics and other locations throughout DuPage County.

 

The Health Department only offers flu shots to eligible children who qualify under the state’s Vaccine For Children guidelines. Flu shots are available to children who have no insurance, have insurance that does not cover immunizations or are recipients of Medicaid and All Kids Health Insurance.

 

Every flu season is different and influenza infection can affect people differently.  Even healthy people can get very sick from the flu and spread it to others.  Flu deaths in the United States range from a low of about 3,000 to a high of about 49,000 people each year.  During a regular flu season, about 90 percent of flu-related deaths occur in people 65 years and older.

 

There are some people who cannot be vaccinated, such as babies younger than six months and those who are allergic to the vaccine.  It is important for people who can be vaccinated, to do so, to protect vulnerable populations who could become seriously ill.  People who are at high risk of developing serious complications if they get sick with the flu include people 65 years and older, pregnant women and those with certain medical conditions such as asthma, diabetes, heart disease and chronic lung disease.

 

It is not too early to get your flu shot.  You can be vaccinated right now and be protected throughout the entire flu season.  The season typically runs from October through May with seasonal flu activity usually peaking in January, February or later.  It takes about two weeks after receiving the vaccine for antibodies to build up in the body, so it is important to get the vaccine before you start seeing flu activity.  Read more

Before You Plan Your Next Trip

The Travel Clinic at the DuPage County Health Department can help you prepare for a safe and healthy trip to any destination in the world. Travel immunizations and health information for foreign travel are available by appointment only. Charges for immunizations vary and are subject to change. For information or appointments please call (630) 682-7400.  The Health Department accepts Blue Cross Blue Shield PPO for travel vaccines.
The Health Department Travel Clinic offers:
•    Travel health information
•    Recommendations or requirements for immunizations
•    Immunizations and pricingboywithsuitcase
•    Information on foreign countries
Please go to the web site, www.dupagehealth.org for Travel Clinic information.

Some of the following immunizations/medications need to be taken two to four weeks prior to travel:
•    Hepatitis A Vaccine
•    Hepatitis B Vaccine
•    Malaria Medication (information only)
•    Measles, Mumps, Rubella Vaccine
•    Meningococcal Vaccine
•    Polio Vaccine
•    Rabies Pre-exposure Vaccine
•    Tetanus / Diphtheria / Pertussis Vaccine
•    Typhoid Fever Vaccine
•    Varicella Vaccine
•    Yellow Fever Vaccine