Holiday Hint: Eat Breakfast

cerealChristina Fitzgerald, a registered dietitian and licensed dietitian nutritionist, is the owner of Nourished, Nutrition and Wellness, and stated in the December 4, 2013 edition of the Daily Herald Newspaper that breakfast is the key for all of us to survive the day in a mentally and physically healthy way. No matter what the schedule is going to be, I insist that we all sit down for a family breakfast. That doesn’t mean that we always sit down at the exact same time, but it’s known that we’re not jumping into obligations/chores/playdates without having a substantial and healthy breakfast. When we’re really in a pinch, my on-the-go breakfasts include:

• Whole wheat waffle and peanut butter banana sandwich. Wrap this in a paper towel, hand them a milk box, and you’ve got a nourishing breakfast.

• Protein smoothies. Add cottage cheese or peanut butter to almost any fruit smoothie and not only will it blend the flavors nicely, but it will add a punch of protein that will keep the engines running

• Overnight oatmeal. If it’s a holiday morning and I need to clean or cook first thing and don’t want to deal with cooking breakfast, I serve up overnight oats. The base is equal parts oats to milk and yogurt; my kids like the blend of milk and yogurt for the added creaminess. The base is great because you can then mix and match flavor toppings to each family member’s taste.

Give Your Family The A Gift Of Health

FE_PR_100419onparenting_daycare425x283The DuPage County Health Department would like to remind residents about the importance of getting an annual flu shot. Flu season can last as late as May and getting a flu shot is the best way to avoid the flu.

Influenza is a contagious respiratory infection that can lead to serious complications like hospitalizations or even death for some people. Even healthy children and adults can get very sick from the flu. Read more

How Are They Doing? Update on Our Your Healthy Life Made Easy!™ Contest Winners

It’s been a little bit since Healthy Lombard Partner and Certified Health and Wellness Coach Melanie Jordan started working with the winner and runner-up of The Greater Lombard Area Weight Loss Transformation Contest, so let’s see how they’ve been doing!  For background on Cindy and Cheryl CLICK HERE

applause sign

Our Winner, Cindy Musiel is what Coach Melanie calls “an absolute rockstar!”  As of 11/25–her last weigh-in, she’s lost seven more pounds. Cindy also smartly planned for the Winter weather by joining a gym and taking her workouts indoors, added water aerobics, and is now strength training and doing Zumba®–new experiences for her.

Another new achievement for Cindy was walking her first-ever 5K (The Dan Gibbons Turkey Trot in Elmhurst) to kick off her Thanksgiving celebration. Now she’s eager to do another one!

For runner-up, Cheryl Behrens, she’s decided to focus more on stress reduction and feeling more energized with Coach Melanie.  So together, they’ve been working on time management, getting more organized and being more in control of situations where it’s possible.  Cheryl has been making great strides in these areas, and is already reporting improved energy, feeling better and being more active.

Way to go Cindy and Cheryl!

How our High School Gave Thanks!

Below is a story than just needed to be shared.  What does it have to do with health? Well, it speaks to an often neglected aspect, Socal and Emotional Health.  Happy Thanks-giving!

112513_95248_1On Wednesday, November 20th, Glenbard East held their third annual Glenbard Gratitude Day.  The purpose of this event was to take a moment to thank someone who had gone out of their way to help, guide, support, transport, feed, clean, teach, mentor, shown kindness, etc.  WHAT AN AMAZING DAY!
Every table in the cafeteria was full of students snacking, listening to good music, writing notes and having fun.  The spirit was positive and real – so many individuals  took the time to ask what you could do to help, and the number of “thank you’s” we heard spoken was amazing.

Thank you to all of the  wonderful parent volunteers – Mary Lou Ochalek, Sherree Witt and Jennette Faragoi – and the ACTS (Advocating Character Through Service) Committee for providing food and drink for all.  

Glenbard is grateful for the 450+ students who came down to the cafeteria to write letters!  They had the biggest Gratitude Day turn out ever!  So many letters were written that we are still working on getting them all distributed – so thank you for your continued patience!
Thank you to the  student leadership who helped set-up, serve food and clean up – this event truly couldn’t have happened without each and every one of you.

Don’t Let the Holidays Derail Your Healthy Lifestyle

Turkey.3jpgNovember is a great time of the year, with the leaves changing and our attention turning to the hustle and bustle of the holiday season. This month is also National PTAs Healthy Lifestyles Month – a time when PTAs are encouraged to celebrate health and wellness in their schools and communities.

In their new brief, the PTA shared that many folks may think: “How can I possibly think about promoting healthy eating and physical activity during a time of year that brings families together to eat lots of delicious food, watch football, and stay warm and cozy inside?” Families may think: “It’s simply not possible to eat healthy or have time to exercise until after the New Year.” And, everyone may think: “Healthy food tastes bad and exercising is too hard.”

Simple Steps to avoid Diabetes

diabetes-ribbon-2Twenty-four million American’s have diabetes, 25 percent of whom are not even aware of the fact.  This growing disease, also referred to as adult onset diabetes, is affecting a large number of the adult population. Even more alarming is the rate in which this disease is showing up in teenagers and children.

There is good news.  Type 2 diabetes (the most common form of diabetes) is preventable. In fact, roughly 90 percent of cases could have been totally avoided simply through a healthier lifestyle.
The Mayo Clinic has published five steps to prevent or delay the onset of type 2 diabetes:
Get more physical activity. Adults should get about 30 minutes of exercise a day and children and adolescents should get about an hour of exercise a day in order to maintain a healthy weight.

  • Get plenty of fiber. Foods high in fiber include; fruits, vegetables, beans, whole grains, nuts and seeds. Replace chips and candy with these healthy snacks throughout your day. Read more

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.

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