How Your Bowl of Cereal Is Sabotaging Your Diet

cerealJenny Sugar from POPSugar Fitness posted that a  bowl of cereal makes the perfect breakfast. It’s fast, easy, and inexpensive, and the right bowl is a good source of fiber, calcium, and protein. But if you make the wrong choices, your cereal may actually be contributing to weight gain. Avoid these mistakes when it comes to your morning bowl of cereal.

  • Your bowl is too big: Depending on the box of cereal you choose, a serving size is about three-quarters to one-and-a-quarter cups. If you use the biggest bowl you have and just mindlessly pour, you could be devouring close to 500 calories.
  • You’re a little nuts: Sliced almonds, pecans, and walnuts offer healthy fats and protein, but they’re also pretty high in calories. Two tablespoons of walnuts is almost 100, so be mindful about how nutty you get.
  • You’re using a bottomless bowl: You measure out a serving of cereal, pour in the milk, and spoon away. But when you get to the bottom of the bowl, you have so much milk left, you have to add a little more cereal. But you add too much, so you need to pour in a little more milk. It’s a vicious cycle. Just drink the last of the milk and call it a day.
  • You load up on dried fruit to up the fiber: Raisins, dates, banana chips, and dried cherries do offer a little bit of fiber, but because they contain hardly any water, dried fruits are super calorie dense. A quarter cup of dried cranberries is over 100 calories. You’re better off using fresh fruit since it’s lower in calories and higher in fiber, and the high water content will fill your belly up, so you actually end up eating less.
  • You’re in love with low-fat milk: The more fat in your milk, the more calories. One cup of whole milk contains 150 calories, and two percent has 120. If you go for nonfat skim milk, it’s only 90 calories. It may not seem like a big difference, but over time, those calories really add up.You’re still into kids cereal: Lucky Charms, Cocoa Pebbles, Apple Jacks, Froot Loops — they might be sweet and tasty, but they contain tons of sugar and hardly any nutrition. That means you’ll polish off your bowl and an hour later, hunger will have you reaching for more food, which will end up packing on the pounds. Choosehealthy cereals like these that are high in both fiber and protein to keep you feeling satisfied for hours.
  • You’re still into kids cereal: Lucky Charms, Cocoa Pebbles, Apple Jacks, Froot Loops — they might be sweet and tasty, but they contain tons of sugar and hardly any nutrition. That means you’ll polish off your bowl and an hour later, hunger will have you reaching for more food, which will end up packing on the pounds. Choosehealthy cereals like these that are high in both fiber and protein to keep you feeling satisfied for hours.

Read more

Healthy Flavors – Healthy Kids

AFHKThe Action For Healthy Kids’  Mom’s Healthy Table blog is full of great ways to get your kids to eat healthier at home.The blog is written by three mommy dietitians that are on staff at AFHK.  Here are some of their suggestions:

1) Name of the food/meal – Having a creative name for your foods will make them more appealing for kids. Some examples are X-ray Vision Carrots, Super Strength Spinach, Super Tuna Noodles, Big Bad Bean Burrito. This makes it fun for the kids, so even try choosing the names of your meals together.
2) Appearance – Appearance is always the most important. We all know if it doesn’t look good, kids won’t eat it. So look to presentation as well, how the food is presented on the plate will matter. Be sure to arrange your meal using the MyPlate image, and ensuring that your plate is very colorful by filling half your plate with fruits and veggies. Add garnish as needed to jazz up the meal (slice of avocado or strawberries).
3) Flavor – Go easy on the salt. You really don’t need too much salt to add flavor, but can add other types of herbs or spices to accent the meal. Some kids prefer a more “bland” flavor, so offer any spices or sauces on the side to add as needed.
4) Texture – Texture also makes a big difference, especially if foods are over or under cooked. You also want to look at the types of textures that you have in your meal. Don’t just provide all soft foods (noodles, mashed potatoes, soft cooked carrots), but try alternating the textures to add more of a variety.
5) Adding more Fruits – We always want to offer whole fruits so that kids know what they are eating and grow accustomed to choosing a variety of fruits as a healthy snack. But serving fruits creatively by arranging them as mixed fruit or fruit art makes it more appealing to eat.

Click here for the full list of tips. 

The Painful Truth About Arthritis

09-Official-Kids-get-Arthritis-LogoMay is National Arthritis Month and the DuPage County Health Department would like County residents to be aware of the surprising facts surrounding this common disease, which can be costly and painful.

Arthritis is the nation’s leading cause of disability, affecting one in five adults. There are over 100 joint diseases that can affect the entire body that fall under the umbrella term of Arthritis.

In an effort to raise awareness about arthritis, here are some surprising myths and facts that surround the disease.

Myth: Arthritis is a disease associated with aging. Fact: Arthritis can affect people of all ages. Two-thirds of people with arthritis are under the age of 65 and some of the most serious forms of arthritis occur in teenagers or people in their 20s and 30s.

Myth: Only old people get arthritis. Fact: Children get arthritis, too. Nearly 300,000 children are affected by arthritis.

Myth: Arthritis is just aches and pains. Fact: Arthritis is a more frequent cause of activity limitation than heart disease, cancer or diabetes and causes work limitations for nearly one in three people in the U.S.

Myth: Cold weather makes arthritis worse. Fact: There is no scientific evidence that a particular climate is better for people with arthritis, but changes in barometric pressure, often associated with inclement weather, may affect people with arthritis.

Myth: There is nothing I can do about arthritis. I just have to “live with it.” Fact: Early diagnosis and management can prevent the long term pain and disability seen with many kinds of arthritis.

Step It Up

exercise-14POPSUGAR shared that if you want to see changes in time for Summer, flipping through a magazine on the treadmill most days isn’t going to cut it. The truth is, you need to be constantly improving your fitness level, most trainers say. That means cranking up the speed, adding one more rep, and pushing past your comfort zone.

Of course, a hard workout will burn more calories than an easy one, but that’s not the only reason to sweat it out. Workouts with short, intense intervals, like Tabata, will increase your afterburn — the amount of calories you burn after a workout even when you’re doing nothing at all! Plus, increasing those dumbbell sizes or perfecting your kettlebell swing helps build muscle as well. As Tia Falcone, who helped Miss America Nina Davuluri lose 50 pounds, says, “When you’re doing weight training, it’s not so much about burning calories, it’s about gaining as much muscle as possible. All women need to gain as much muscle as humanly possible; that’s what’s going to make you smaller and it raises your base metabolism permanently.” The win here? Muscles help boost metabolism, burning more calories than fat. Read more

​Top Ten Reasons Why Life’s Better Outside™ for Children

flatapple240x320Suburban Parent Magazine shared that if you want healthier, happier, and smarter kids, you should let them play outdoors. They site the information From the Texas Parks & Wildlife website that posted:   

Children who play outdoors:
1. Are healthier physically and mentally
2. Do better in school
3. Have higher self-esteem
4. Have good self-discipline Read more

"Ready, Set, Smile"

smilesThe DuPage County Health Department, along with Delta Dental and funding support from the Illinois Children’s Healthcare Foundation, is presenting an important educational event aimed at oral health professionals called “Ready, Set, Smile.”

 The “Ready, Set, Smile” event is an oral health initiative designed to develop and expand the dental community’s capacity to treat children and with special healthcare needs. This event will focus on educating oral health professionals about strategies, best practices and interventions for treating children with special health care needs. Speakers will include a developmental pediatrician, behavioral therapist and oral health experts.

Date: Wednesday, May 7, 2014
Registration: 8:00 a.m. to 8:30 a.m.
Instruction: 8:30 a.m. to 1 p.m.
Location: Medinah Shriners: 550 Shriners Dr., Addison, IL 60101

 The event is free to oral health professionals. Those who attend this event will receive four continuing education credits provided by the Delta Dental Foundation.

For more information on this event or to register for this event, visit,

How To Raise A Healthy Child

Children-eating-apples-006Buzzle posted this great article on how to raise  healthy kids. Here is their advise … With pediatric health problems on a rise, it’s important you keep a few crucial tips to maintain your child’s health. With the help of these tips, you can inculcate crucial habits in your child’s lifestyle.

In today’s times, health problems like diabetes, cholesterol, and high blood pressure are not restricted to adults, but have become a common phenomenon among children too. The main culprit for this can be attributed to their inclination towards fast food and lack of activity. Kids love to gorge on fast foods like burgers, pizzas, etc., and with the introduction of video games and a host of interesting programs on television, they are more than happy to watch television instead of playing outdoor games.

Due to this lack of activity and no control on the food they eat, many children suffer from the problem of obesity at a very young age, which further leads to other serious diseases or illnesses. Hence, it becomes the responsibility of the parents to teach children important ways to remain healthy.

The three most important factors that are necessary for the kids to remain healthy include:

  • a healthy diet
  • regular exercise
  • proper rest

Habits we learn during our childhood stay with us throughout our life; it is thus necessary that parents teach these three factors to children as soon as possible. However, you do not need to force them to learn these habits; set an example for them by following these things yourself.

Read more at Buzzle:


Summit for Healthcare Providers: Strategies for Pediatric Obesity Prevention and Control

salutations_scallop_you_re_invitedYou are invited by FORWARD to a pediatric obesity healthcare summit featuring Reginald Washington, MD, Chief Medical Officer at Rocky Mountain Hospital for Children; Vincent Bufalino, MD, Sr. Medical Director of Cardiology at Advocate Medical Group; David Dungan, MD, Pediatrician and Internist at DuPage Medical Group; Romina Gieseman, CPNP, Pediatric Nurse Practitioner at Pediatric Health Associates; Carolyn Lopez, MD, President of the Chicago Board of Health; Ann Marchetti, MS, Consulting Director for FORWARD; Courtney Southwood, RDN, LDN, Pediatric Registered Dietitian at Advocate Children’s Hospital – Oak Lawn; Patrick Tortorici, BS, NASM-CES, Personal Trainer at Right Fit Sport Fitness Wellness; and Timothy Wall, MD, Pediatrician at Pediatric Health Associates.
Date:  Wednesday, May 14, 2014
Time:  7 am – 11 am (Presentations are 7:30 – 10:30 am)
Location:  Medinah Shriners, 550 Shriners Dr, Addison, IL 60101 (near I-355 and Army Trail Rd)   Free CME, Breakfast Provided

Read more

G-Free Pizza – Really!

polenta-caprese-pizza-fore296SELF Magazine shared this great
Gluten-Free pizza recipe:

The polenta crust needs to chill at least 2 hours before baking, so prep it the night before (or in the morning before you run to work—it’s that easy). Serves 8


    • 2 tablespoons olive oil, divided
    • 3 cups 1 percent milk
    • 2 teaspoons salt
    • 1 1/2 cups cornmeal
    • 2 large shallots, thinly sliced
    • 2 garlic cloves, thinly sliced
    • 2 pints cherry tomatoes, halved
    • 3/4 lb fresh mozzarella, cubed

Lightly coat a large rimmed baking sheet with 1 tbsp oil. In a large pot, bring milk, 3 cups water and salt to boil over high heat. Whisk in cornmeal in a gentle stream and reduce heat to medium-low. Simmer, stirring often, until polenta is thick and no longer gritty, about 20 minutes. Working quickly, pour polenta into prepared pan, spreading evenly to the edges. Let stand 10 minutes; cover with plastic wrap and press polenta along sides of pan to form edges of crust. Refrigerate at least 2 hours or overnight.Heat oven to 450°. Bake chilled crust until it begins to brown at edges, 45 minutes to an hour. Heat remaining 1 tbsp oil in a large saucepan. Sauté shallots and garlic over medium-high heat until soft, 3 minutes. Add tomatoes and cook, stirring occasionally, until they begin to soften, 5 minutes. Mash with the back of a spoon and cook until thickened, 3 minutes more. Season with salt and pepper. Spoon sauce onto the crust, top with cheese and bake until cheese is bubbling, 10 to 15 minutes. Top with basil and cut into squares.

You're Invited …

Perceptive logo for Word_192x140You are invited to attend a  fun and interactive FREE class on “Nature’s Superfoods.” This class is scheduled for, Saturday, May 3rd at 11:30 A.M.  at the Forward Fit Gym in Carol Stream, IL, 26W535 St. Charles Rd., Unit B Carol Stream, IL.
The class will include some of Brooke’s  favoriteTOP Superfoods and why you need to be eating them! At the end of the class, you will be able to:Explain what a “superfood” is

  • Identify and explain the unique nutritional value and composition of each superfood
  • Identify and explain the disease preventative and healing properties of each superfood
  • Identify and apply ways to incorporate them into your diet

*Spots are limited!  To reserve a space email Brooke at

no later than Monday, April 28, 2014.