Holiday Hint: Eat Breakfast

cerealChristina Fitzgerald, a registered dietitian and licensed dietitian nutritionist, is the owner of Nourished, Nutrition and Wellness, nourishedliving.com 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.

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

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!

images2girls

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

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

Health Local Is On The Air!

HealthLocalThanks to District 44, funding from FORWARD,  and  the wonderful assistance of the guys at Illinois Center for Broadcasting, Health Local is on the air!!!!!

It is tagged on to the end of  SchoolScape, the District 44 cable show.  This way, the education interviews are all contained in the first half hour and all the “healthy stuff” is in the second half hour.  Nice!

 

 

You can catch Health Local weekly on:

Tuesdays at 4:30 on Comcast Channel 19,

and… on the Lombard Channel 6 on:

Wednesday at 11PM
Fridays at 7:30 PM
Saturdays at 11:30 AM and 8:30 PM
Sundays at 2:30 PM.

The first show features:
Generation H:  students from Park View School
Chef’s Corner: Julie Marie cooks Healthy Breaded Vegetables
Healthy Hints:
Interviews at the Glenbard Parent Series Health Fair
The Doctor is In:
Dr. Dungan from DuPage Medical explaining 5,4,3,2,1, GO!
Life Long Lessons:  Joan from Lexington Square
Workout Room:  Pilates at Health Track Sports and Wellness

Shows 2 and 3 are in edit right now.  Yeah!!!!!