Get Those Fruits and Veggies!

Fruit-and-veggiesAccording to the Daily Herald, fruits and vegetables contain vitamins, minerals and other nutrients that are essential for good health. That’s one reason why a plant-based diet that includes lots of fruits and vegetables can lower your risk of developing life-threatening diseases such as heart disease, diabetes and some cancers, says Harvard Medical School.

Dinner is typically the largest meal of the day, and it’s a good opportunity to make sure that you meet your daily quota for fruits and vegetables. Here are five easy ways to work more produce into dinner.

Roast vegetables. Roasting is a great way to let the deep, rich flavors of vegetables shine through. Bake cut vegetables at 375° F for 20 to 25 minutes or until they’re lightly browned. You can roast any vegetable — from mushrooms, onions, eggplant and zucchini to tomatoes, broccoli and carrots — so don’t limit yourself.

Poach veggies in low-sodium chicken broth and white wine. To poach, boil enough liquid to cover the vegetables. When it boils, add the vegetables. Turn down the heat to just below boiling and cook the vegetables for about five to seven minutes, until they’re brightly colored and tender-crisp. Read more

September is National Cholesterol Education Month

doctors2September is National Cholesterol Education Month and the DuPage County Health Department reminds residents that this is a good time to get your blood cholesterol checked and take steps to keep it at a healthy level.

High blood cholesterol affects nearly 100 million Americans. It is a serious condition that increases your risk for heart disease and your chance of having a heart attack. The higher your cholesterol level, especially the LDL (bad) cholesterol level, the greater the risk. You can have high cholesterol and not know it.

All people age 20 and older should have their cholesterol measured at least once every five years with a fasting lipoprotein profile, which measures total cholesterol, LDL (bad) cholesterol, HDL (good) cholesterol and triglycerides. See your healthcare provider for his or her recommendation for you. Read more

Check out these Healthy Hints for Back To School

pancakeHealthy lunch and snack ideas for the first week of school can be found at:
http://www.mnn.com/food/healthy-eating/blogs/healthy-lunch-and-snack-ideas-for-the-first-week-of-school

FOX10TV also hs a great video about packing a healthy school lunch.  Go to:

http://www.fox10tv.com/news/packing-a-healthy-school-lunch#.UhEW1feel60.twitter

Do you have a recipe to share?   Please add it under “Leave a reply.”   Thanks!

contest

Enter The Your Healthy Life Made Easy!™ Greater Lombard Area Weight Loss Transformation Contest

Residents of Lombard, Villa Park, Glendale Heights, Glen Ellyn, Downers Grove and Oakbrook Terrace who are 18 years or older now have a great opportunity to change their lives by getting healthy and losing weight with the Your Healthy Life Made Easy!™ Greater Lombard Area Weight Loss Transformation Contest.

The Grand Prize Winner will be coached personally by Lombard neighbor and Healthy Lombard Partner Wellcoaches® and ACE® Certified Health and Wellness Coach and Weight Loss Coach Melanie Jordan for six months for FREE!

And EVERYONE who enters the Your Healthy Life Made Easy!™ Greater Lombard Area Weight Loss Transformation Contest will receive 1 free month in the Your Healthy Life Made Easy!™ Do It Yourself Healthy Weight Loss Program at the Deluxe Level (which includes email coaching)–so everyone is going to be a winner and get some help with healthy weight loss!

Entries are being accepted by Coach Melanie from August 15th to September 15th, 2013 at http://www.yourhealthylifemadeeasy.com/weightlosscontest.html where full contest details and rules are listed, and the winner will be announced on the Healthy Lombard site and at Melanie’s blog at YourHealthyLifeMadeEasy.com on September 22nd, 2013.

This contest is Coach Melanie’s way of giving back to the community and helping others who have struggled with their weight like she did in the past before she lost and kept off 48 pounds and went from a size 14 to 6.  So get your entry in and please share this post with someone in the area whose life you’d like to help change.

ProActive Kids – Fall Session Starts Sept 16

The next session of ProActive Kids will take place September 16 – November 8.

Enroll your child today!

PAK will be offered at the following locations:

  • Downers Grove at Advocate Good Samaritan Health and Wellness Center funded by Advocate Good Samaritan Hospital.
  • Niles/Park Ridge (New!) at Gemini Jr High funded By Advocate Children’s Hospital
  • Oak Lawn at Advocate Christ Hospital funded by Advocate Chidlren’s Hospital (site is full for fall)
  • St Charles at St. Charles Park District funded by Cadence Health
  • Woodridge/Naperville – Edward Health and Fitness funded by Edward Hospital

ProActiveKids Program At A Glance

What it is:
Designed in collaboration with physicians, psychologists, nutritionists, personal trainers, coaches and educational leaders, the ProActive Kids is a FREE comprehensive 8 week program that will introduce children ages 8 -14, and their families, to healthier lifestyle options. Children must be in the 85th percentile and above in BMI to qualify for the program. The program offers a fun and rewarding experience that consists of:

  • Physical Fitness education and Workouts – 3 workouts a week! Read more

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