Stop Dieting if You Want to Lose Weight

Chloe Pearson <> shared that fad diets won’t help you take control of your weight. Studies suggest that most people who lose weight by resorting to drastic no-carb, no-fat, eat-only-celery-for-a-week diet trends only see a temporary drop in the numbers on the scale. If you really want to beat obesity, you’ll have to do it the old-fashioned way by eating the right foods, staying in motion and being consistent.

For many, the biggest obstacle is simply finding a sustainable exercise and nutrition routine. The best way to accomplish this is to make small changes one at a time. For instance, you might swap your high-carb, sugar-laden breakfast cereal for a small meal of protein-rich eggs and Greek yogurt. Stop purchasing high-calorie snack foods and opt for healthy alternatives, such as baby carrots or cherry tomatoes, instead of salty popcorn when watching television. offers a number of healthy swaps for common snack foods in this online chart. You can also look into enhancing your diet with high-quality nutritional supplements that promote metabolism and weight loss.

Avoid diving head first into a hard-core strength or cardiovascular training regimen as this can damage your muscles and soft tissues, which will make it more difficult – and more painful – to exercise. There are numerous apps, such as the 30-Day Fitness Challenge by Leap Fitness Group, that can help you create a sustainable exercise regimen that’s right for your activity level and individual needs.

By starting slowly, you give yourself the opportunity to make diet and exercise a habit instead of an obligation. And in case you’re wondering, the old 21-day-rule for creating new habits doesn’t hold up – science suggests it actually takes closer to 66 days for an action to become second nature. Read more

Come Fly A Kite With Us

The Kiwanis Club of Lombard and Healthy Lombard are are hosting “Go Fly A Kite” during the Lombard Park District’s Time For Tots event on April 7 from 10 – noon at Sunset Knolls. Each child will receive a free kite to decorate and info on Kite Month. Then they will be encouraged to go out into the park and try to fly their kites or take them home and fly on another day during April.
Healthy Lombard’s mission is to address the epidemic of childhood obesity. Kiwanis is all about helping kids have a better life experience. So combining these two organizations for this “Healthy” and “Child-Focused” event is a win-win -win event (win for Healthy Lombard, win for Kiwanis, win for the kids!)

IF YOU CAN’T JOIN US ON APRIL 7TH,  Go fly a kite anyway. Every year in April kite enthusiasts across North America celebrate the history and the future of the world’s favorite pastime by letting their kites fly.  It is a month to celebrate the joy and happiness that comes from letting out the line, letting your kite catch the wind, and letting that kite soar high into the sky.And, if you like, take a photo of your child with their kite an send it to for posting on the Healthy Lombard Selfie Page ( AND on the Kiwanis Club of Lombard website (

All entries will be entered into a drawing at the end of April. Two winners will be selected at random. The winners will each receive a $25 gift card to Yorktown Mall.

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Food allergy bullying is no laughing matter

Dr. Sai Nimmagadda shared with Advocate Children’s Hospital that there is a new trend that is endangering children with allergies called food allergy bullying.

Researchers estimate that 5.9 million children under age 18 in the United States have a food allergy. That’s 1 in 13 children, or roughly two in every classroom. And more than 40 percent of them have experienced a severe or life-threatening reaction. That’s why food allergy bullying is so dangerous.

It is happening in schools all over the country. In a recent case near Pittsburgh, three teenagers were charged with intentionally exposing a classmate to pineapple despite knowing she had an allergy to the fruit. The student had to receive immediate treatment. And a 7-year-old Utah boy came home in tears after his classmates threatened to make him eat peanuts — knowing he was severely allergic. Others report having food thrown at them.

These incidents are not rare. A recent study by Mount Sinai Medical Center found that nearly a third of kids with a food allergy have experienced similar bullying. Read more

8 Sneaky Offenders that Cause Weight Fluctuations

Julia Malacoff, Julia@jmalacoff is a former fashion editor turned health and fitness buff who writes about all things lifestyle—especially workouts and food. Recently she shared with MyFitness Pal that when you’re working toward a weight-loss goal, it’s normal to be watching the number on the scale like a hawk waiting for any changes that might occur. But if you’ve been tracking your weight for even a few weeks, you’ve probably noticed fluctuations are common. Still, they can be frustrating to see when you’re working hard to get into your best shape ever.

Even for those who aren’t actively trying to lose weight, it can be unwelcome to see the scale jump up. Rest assured, weight changes from one day to the next are generally temporary and, according to experts, they don’t mean you’re not making progress.

Here, find eight explanations for why your weight can spike — straight from nutritionists who help people meet their weight-loss goals every day — that have nothing to do with gaining fat.


It’s true that staying well-hydrated is a good move if you’re trying to lose weight, but the first few days of upping your water intake could actually cause the number on the scale to creep up, too. Why? “Let’s break down what weight really is,” says Megan Ware, RDN. “It is not just the measurement of fat in the body. It is the weight of your bones, organs, muscles, fluid and waste. When you’re dehydrated, you actually weigh less, but that doesn’t mean you are healthier. Let’s say you don’t drink much fluid one day, and the next morning you wake up and your weight is down. Then you drink a ton of water and the next day it looks like you gained 2 pounds. That does not mean you gained 2 pounds of fat; it just means that your body was depleted of water the day before.”

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Still Time for Community’s Input

Impact DuPage is a group of community leaders and organizations working together to understand the needs and priorities of DuPage County residents. As part of the Impact DuPage 2018 Community Assessment, we are conducting a survey that asks about community themes and strengths that are important to the individuals in DuPage County. DuPage County resident participation in this survey will help Impact DuPage improve the well-being of the community. The survey is open from February 5, 2018 – March 30, 2018 and takes an estimated 3-5 minutes to complete. This survey is available at the following links:



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The Syrup World Is So Much Bigger Than Maple

JOHN SHERMAN wrote for Extra Crispy that people get very particular about their maple syrup, particularly people from North America’s so-called “Maple Belt,” a region of northern New England and southeastern Canada known for maple syrup production. Unfortunately for syrup obsessives, at least one study has suggested that milder winters may affect the maple syrup supply in coming years, at least in the Maple Belt’s southern reaches, both in terms of the quantity and quality of syrup produced.

Fans of Mrs. Butterworth’s and Aunt Jemima can rest easy, but maple purists may be in for a tough couple years. One of the effects of a changing climate seems to be a shorter supply of light, “fancy” maple syrup, once known as Grade A Light Amber and Grade A Golden Amber, and now designated as “Grade A Golden Color, Delicate Taste” and “Grade A Golden Color, Rich Taste,” respectively. We may all soon be dousing our waffles in Grade B (Grade A Dark Color, Robust Taste), or paying extra for the primo Golden Amber, but [cue infomercial voiceover] there has to be a better way.
As it turns out, maple trees aren’t the only trees that can be tapped for syrup, but for whatever reason when we say “syrup” we almost always mean maple. And when we say “maple,” we almost always mean sugar maple. But sugar maple is just one of many varieties of maple trees that can be tapped to make syrup, including black maple and red maple, as well as at least a half-dozen other maples you’ve never heard of, like silver maple, Norway maple, canyon maple, and Rocky Mountain maple. Other tree species can be tapped as well, but you won’t likely find their syrups at the store. Read more

Easy Christmas Morning Pancakes and more!

Do holiday diet damage control with this outrageously simple (and seriously tasty) banana-based recipes

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SELF (  hopes that things are about to get a little bananas.

While the jury is out regarding the average number of pounds one gains durning the holiday season (The New England Journal of Medicine clocks in between 1-2), it’s a pretty safe assumtion that we’ll all indulge at least once between now and New Years Eve. And by indulge, I mean take an average cheat day and multiply it by 1,000. It’s not going to be pretty.

Don’t sweat it: Just eat pancakes and cookies. Seriously. Both of these completely good-for-you recipes use the potassium-filled fruit as the star of the show so they need none of the ingredients you don’t want—like flour or other kinds of gluten.

Also great news: these recipes are dead simple. The key to success in both of them is to blend the bananas into a smooth puree before combining them with the other ingredients. It will allow for even distribution of the fruit and ensure that each bite tastes fantastic. And that’s the hardest step—well, that and making sure to save some extras for your friends and family.

Go bananas and happy holidays!

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Exercise doesn’t necessarily cancel out risks of drinking

Eve Glazier, M.D., MBA, an internist and assistant professor of medicine at UCLA Health and  Elizabeth Ko, M.D., an internist and primary care physician at UCLA Health shared the following question they received :

I just read about a study that says exercise cancels out alcohol’s higher risk of death from cancer. Is it possible that I can walk off the cancer risk of the cocktail I have each night after dinner?

They answered: While we commend your creative thinking, your husband has guessed right. In our opinion, you can’t depend on added exercise to cancel out the increased risk of cancer that can be caused by alcohol consumption. It’s not that we think the study itself is wrong. It’s the way the results have been interpreted in some news stories — as cause and effect — that is, at best, misleading.

Let’s start from the beginning.

Researchers in England looked at a decade of medical data collected from 36,370 women and men, all 40 or older. They sorted the study subjects by how much alcohol they consumed and by how much they exercised.

Not surprisingly, they found a statistical link between “hazardous drinking” and an increased risk of death from all causes, including cancer. In this study, hazardous drinking was defined as 8 to 20 servings of alcohol per week for women, and 21 to 49 servings of alcohol for men.

Then the researchers included exercise as a variable in their calculations. They found that among people who spent at least 150 minutes per week doing moderate aerobic activity, like a brisk walk, the mortality rate due to cancer dropped. This proved to be true even among the heavier drinkers, as long as they exercised. Read more

Is it the holiday blues, or something more?

frustrated young business man working on laptop computer at office

December 02, 2015 | by Erin Terada, PsyD, CEDS wrote for the Edwards Elmhurst Healthy Driven blog that on the outside, the holidays are glitter and lights, parties and gifts, warmth and family get-togethers.

On the inside, for many people, the holidays can be cold and dark, lonely and upsetting.

Grief, isolation from family or friends, bad holiday memories, stress or unrealistic expectations can let the air out of anyone’s holiday. It’s normal to feel down if you are overworked or missing loved ones while the holidays whirl around you.

When you have the holiday blues, you can often feel better with some tweaks to your daily routine:

Make sure stress isn’t weighing you down. Keep your schedule light, get enough sleep and eat well.

Plan something to look forward to. Even if it’s a solo walk around the neighborhood to look at holiday lights.

Get together with a few friends, even if you don’t feel like it. The social connection will give you a boost. Volunteer at a homeless shelter or a toy collection. Helping someone else will lift your spirits.

Exercise, even if it’s dark or cold outside! Moving improves your circulation, gives you energy and boosts your spirits. Even better: exercise with a class. Try yoga, spinning or Zumba.

Spend some time planning the year ahead. Treat the holidays as a time to set goals and get ready for a fabulous new year.

Making these changes may just help you beat the holiday blues. Clinical depression, however, doesn’t come and go with the holidays. It’s much deeper than feeling bummed.

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How to Store And Use Fresh Herbs

Basil – How to store it: At room temperature in a vase of water for up to 1 week.
Use it up: Mince and combine with sugar for an aromatic fruit topping.

Chives – How to store them: In a sealed plastic bag in the crisper for 1 to 2 weeks.
Use it up: Chop and combine with softened unsalted butter; drop chunks on top of just-cooked steaks, pork chops, or fish.

Cilantro or Parsley – How to store it: In the refrigerator wrapped in plastic for up to 5 days.
Use it up: Puree 1 cup leaves with 1/4 cup olive oil and 1 clove garlic to make a pesto; use on pasta or as a dip for bread.

Rosemary – How to store it: In the refrigerator in a sealed plastic bag for up to 5 days.
Use it up: Whole branches make a perfect bed for roasted vegetables, or tuck them into the cavity of a chicken or other bird before roasting.

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