Bigger Meals Earlier Can Help Weight Loss

An article in the August 6, 2013 WSJ by Ann Lukits shared that skipping breakfast and overeating in the evening have been shown to play a significant role in weight gain and obesity. A study in the journal Obesity found that consuming the heaviest meal of the day at breakfast and the lightest at dinner can lead to significant weight loss.

From June to October 2012, researchers at Tel Aviv University in Israel recruited 93 overweight and obese women to participate in a three-month, 1,400-calorie-a-day diet, an amount recommended in some weight-loss diets. The women were in their mid-40s and had metabolic syndrome, the term for a cluster of health conditions associated with Type 2 diabetes. Half the women were assigned to a breakfast group (BF) that consumed 50% of the allotted daily calories at breakfast, 36% at lunch and 14% at dinner. A dinner group (D) did the opposite, eating 14% of calories at breakfast, 36% at midday and 50% at dinner. Participants were measured for various body and metabolic markers every two weeks.

The BF subjects lost an average 19.1 pounds over 12 weeks, while the D group shed 7.9 pounds. BF subjects trimmed 3.3 inches from their waistlines compared with 1.5 inches in D group; body-mass index dropped 10% and 5% in the BF and D groups, respectively. Read more

What is the importance of recovery?

In the August issue of HealthTrack Sports and Wellness newsletter, Annie Flint, HTSW Certified Personal Trainer N.A.S.M., shared that one of the most important physical activities for recovery is plenty of stretching. If your body doesn’t recover properly, than you won’t see any further progress and it might be very harmful for your overall wellbeing. What happens to our muscles after a very high intensity workout is that they become stiff and sore as a result of micro tears. If you slack on your cool down and stretching, your muscles can experience blood pooling which means the blood that carried oxygen and nutrients to the muscles won’t return back to the heart and the waste product called lactic acid stays in the muscles. This is why we experience swelling and pain, sometimes even for a few days, after an intense workout. When experiencing delayed onset muscle soreness try to keep moving and stay active. Read more

Midwest Dairy Shares Good News

Midwest Dairy is proud to report a number of recent successes in the News section of our July issue.  Our campaign for Feeding America exceeded its page view goal and met its fundraising goal of $20,000.  Eighteen student ambassadors from our 10-state region gathered in Charlotte, NC to attend a national Summit.  And a newly published research study has found that whey protein does a better job building muscle tissue compared to soy protein.

We are making headway in improving child health and wellness. Recent studies show that obese children are more likely to use calorie labels than healthy weight peers.  In addition, eliminating junk food in schools had reduced consumption of unhealthy snacks. And there is evidence that offering flavored milk in schools drives overall milk consumption.  Increasingly, the public is seeking healthier food choices but are challenged to change their habits and eat more healthfully. The Boomer generation is an opportunity market for active lifestyle products.

5 Tips for a Healthy Summer Barbecue

hot dogs and hamburgers copySummer just wouldn’t be the same without hot dogs and hamburgers on the grill.  But is it possible to have these favorite Summer comfort foods without having them damage your waistline?  Absolutely!  Here are 5 ways to give these foods a healthy makeover:

 

1.  Trade traditional hot dogs for products such as Jennie-O Turkey Franks

Each has just 70 calories and 6 grams of fat (just 1.5 saturated fat) which is about half the amount in a traditional hot dog.  Grill them and add mustard and sauerkraut and you will not know the difference!

Just read the label of any turkey product carefully, as many turkey dogs are not made with the leanest cuts and could be just as fattening as a traditional beef hot dog.

2.  Trade traditional beef burgers for Boca Burgers (or your favorite soy-based or veggie burger)  To me, the soy-based most closely mimic the real thing vs. veggie burgers, but they are both healthy choices.  The original Vegan Boca Burger is only 70 calories, .5 grams fat, 0 grams trans fat or saturated fat and packs 13 grams of protein and 4 grams of fiber into that tasty burger.

TIP:  substitute an extra lean turkey burger, but again check the label of the ground turkey to make sure you are getting 97-99% fat-free extra lean turkey (like from Jennie-O), or if buying a package of ground turkey, look at that closely to make sure you are getting the leanest possible turkey burger.

3.  Ditch the potato salad and cole slaw

Both are full of fatty mayonnaise even though they seem light.  Use Baked Lays, Baked Ruffles or any variety of baked snack with a maximum of 3-4 grams of fat as a side dish instead and save tons of fat and calories.

4.  Swap white flour hot dog and hamburger buns for whole wheat or whole grain buns

Make sure you are truly getting whole wheat by reading the label and seeing 100% whole wheat or stone ground whole wheat with a good fiber content of 3 – 7 grams per bun.  I like Healthy Life 100% Whole Grain hot dog and hamburger buns with their 6 grams of protein, 3 grams of fiber and just 1.5 grams of fat.

TIP:  Here’s how to do it even better!  Take a whole wheat round and use each half of the round like a bun to hold the hot dog–to save 100 calories when you have two franks, or use the whole round to hold the burger for a lighter variation.

5.  Swap regular cheese for fat-free or light cheese

Enjoy that cheeseburger makeover, but don’t ruin it by adding full-fat cheese on top.  Use a fat-free brand like Borden’s fat-free American or Cheddar cheese or Light Jarlsberg Swiss and save calories and fat.  Plus, it melts beautifully!

So there you have it–5 tips for making your Summer Barbecue a healthy one.  It’s a great example of my core philosphy for healthy eating–you should never deprive yourself of anything as long as it’s made over to its healthiest form.

Want more healthy and easy ideas to help trim your waistline?  Get the 5 Essential Keys to Healthy Weight Loss FREE 5-Day E-Course

About The Author:

Healthy Lombard Partner Melanie Jordan is a Wellcoaches® and American Council on Exercise (ACE®) Certified Health and Wellness Coach who helps others get back to their dream weight for good, without gimmicks or deprivation, so they can live the full, happy and healthy lives they’ve always wanted with her Your Healthy Life Made Easy!™ Program. She’s living proof of what’s possible despite a poor family history, as she’s overcome her own weight struggles and maintains a 48-pound weight loss and rocks size 6 jeans.

Melanie is also an ACE Group Fitness Certified Zumba®, Zumba Gold® and Turbo Kick® Instructor and is the author of 8 books including her bestselling Kindle book Weight Loss Secrets Revealed For the Happiest and Healthiest You!

Copyright 2013 SunLover Publishing LLC

Flat Apple Shares How Screen Time Can Be Healthy

Although limiting screen time is often thought of as an unhealthy activity, a Healthy Lombard partner is offering a great way to change that outlook!  Certified Health and Wellness Coach and Lombard resident Melanie Jordan is offering for free a brand new E-Course called 5 Essential Keys to Healthy Weight Loss Success at http://www.YourHealthyLifeMadeEasy.com.

Each lesson, packed with valuable tips and strategies, is conveniently and privately delivered via email over a 5-day period.

Among the topics included in 5 Essential Keys to Healthy Weight Loss Success:

  1. Four keys to the successful kick-off of your healthy weight loss journey
  2. The thing people find most challenging about healthy weight loss and what to do about it
  3. A little known secret about healthy weight loss
  4. The biggest reason most people fail at achieving healthy weight loss
  5. A healthy weight loss success essential you’re missing from your efforts

“I’ve seen first-hand in my own family the tragic health impacts of a sedentary lifestyle, poor diet and obesity, and it is this desire to see no one unnecessarily live a life of disease and disability that’s easily preventable, that drives me as a Certified Health and Wellness Coach and fitness professional.  So one of the ways I’m delivering on that mission is with the free 5 Essential Keys to Healthy Weight Loss Success E-Course,” said Jordan.

Read more

DuPage Among America's 50 Healthirst Counties for Kids

The DuPage County Health Department is proud to announce that DuPage County is ranked among “America’s 50 Healthiest Counties for Kids,” as reported by U.S. News and World Report.

DuPage County is the only Illinois county on the list, which highlights communities that are safe and child-friendly. DuPage County is No. 20 on the list with a score of 87.2 out of a possible 100 points.

“America’s 50 Healthiest Counties for Kids” is a new set of rankings by U.S. News that identifies counties that feature, among other child-friendly data, fewer infant deaths, fewer low-birth-rate babies, fewer deaths from injuries, fewer teen births and fewer children in poverty.

“This ranking is a result of the Health Department’s commitment to the healthcare needs of all DuPage County children and families,” said Linda Kurzawa, President of the DuPage County Board of Health. Read more

A Safe Way To Enjoy Fairs and Festivals

The summer is full of fairs and festivals and the DuPage County Health Department offers a few tips that will keep you and your family safe from foodborne illnesses while eating the many types of foods available at these events.

Foodborne illnesses increase during the summer months when people are eating outside so it is important to follow food safety recommendations, especially at fairs and festivals.

Here are some tips before buying food at a festival:

  • Does the vendor have a clean and tidy workstation?
  • Does the vendor have a sink for employees to wash their hands?
  • Do the employees wear gloves or use tongs when handling food?
  • Does the vendor have refrigeration on site for raw ingredients or pre-cooked foods?
  • Has the vendor been inspected? Temporary and mobile vendors, like those at fairs and carnivals, should have a license to sell food and beverages. You can check with the DuPage County Health Department to see if the vendors are licensed and if a food inspection has been completed. Read more

June is Men’s Health Month

The DuPage County Health Department reminds men that just a few lifestyle changes will result in a healthier and longer life.

Statistics show that men die earlier than women, but more than half of these early deaths can be prevented.  The Health Department recommends these changes

  • Eat more fruits and vegetables.
  • Keep serving sizes in check; watch your intake of salt, fat and empty calories.
  • Get enough sleep.
  • Protect yourself from injuries at work, home or play.
  • Get at least 30 minutes of physical activity most days.
  •  Quit smoking.
  • If you drink, do so in moderation. Read more

Opportunity for Health Care Providers to Learn About Preventing Childhood Obesity

Healthcare providers are invited to learn more about preventing and treating childhood obesity on April 11, 2013, from 7 a.m. to 10 a.m. at Hotel Arista in Naperville. 

The Summit, “Strategies for Pediatric Obesity Prevention and Control,” is free and is intended for healthcare professionals working with children and their families. Continuing Medical Education credits are available. Registration is at 7 a.m. with the program from 7:30 a.m. to 9 a.m. and a local Resources Fair from 9 a.m. to 10 a.m. Read more

Help Support Smart Snacks in Schools

Parents, students, school staff, community partners and others are invited to comment on USDA’s newly proposed rule supporting “Smarter Snacks in Schools.” These new nutrition standards will ensure that schools offer healthier snacks for our children, while limiting less nutritious foods and beverages sold in school vending machines, snack carts, a la carte, and school stores during the school day.

Parents and schools can and should work together to make certain children are eating healthfully. Many children consume up to half their daily calories at school, and most are eating a snack. Let’s make sure our children are eating healthy options!

The proposed rule:

    Promotes snack foods with whole grains, low-fat/fat-free dairy, fruits, vegetables or protein as the main ingredient. Read more