Cut Calories With Better Chewing

eb-thanksgiving-boxHeidi Mitchell, in the November 18, 2013 edition of the Wall Street Journal shared that over the holidays, Americans will undoubtedly overindulge, gulping down their first plateful and racing back for seconds. But is there an optimal way to masticate? One expert, Klaus Bielefeldt, director of the Neurogastroenterology & Motility Center at the University of Pittsburgh, chews on the subject.
Break It Down:
Digestion starts in the mouth, says Dr. Bielefeldt, and chewing initiates the process. “Mechanically, chewing breaks down the food into tiny pieces so that it is easier to digest,” he says. “Chemically, chewing releases saliva, a lubricant that helps food to slide down the esophagus and begin the breakdown of carbohydrates with the help of the enzyme amylase.” The longer you chew, the more fragmented food particles become, which eases the digestive process in the gut and stomach. “And you won’t swallow a whole toothpick that someone left in the turkey, which I’ve seen,” says Dr. Bielefeldt.

Read more

An Unwanted Thanksgiving Guest

The U.S. Department of Agriculture reports that 1 in 6 Americans will get some kind of foodborne illness this year and one of the highest risk times is this time of year: Thanksgiving. Therefore, the DuPage County Health Department urges residents to learn how to prevent foodborne illness and avoid sending their guests home with anything but leftovers. The improper thawing, storing, cooking and servings of turkey and other dishes can lead to harmful bacteria like salmonella that is sure to ruin even the best tasting Thanksgiving feast. Keep in the mind the following five tips for a safe and healthy Thanksgiving.

1)      Thaw Your Turkey Correctly. Many Americans thaw their turkeys in the sink but this can cause uneven thawing and cause harmful bacteria to grow. Instead, Thaw your bird in the refrigerator or in cold water that you change every 30 minutes. Read more

Wild Blueberries May Fight Heart Disease & Diabetes

blueberries Lisa Collier Cool reports that there  is a brand new study on the health benefits of wild blueberries, coming out of the University of Maine and published in the journal Applied Physiology, Nutrition, and Metabolism.

The researchers found that eating two cups of wild blueberries regularly can improve or prevent metabolic syndrome, a deadly gang of metabolic thugs that double risk for heart attack and quintuple it for type 2 diabetes.

Fifty million Americans, many of them undiagnosed, suffer from metabolic syndrome, marked by such disorders as high triglycerides, low levels of HDL (good) cholesterol, high blood pressure, high blood sugar, and a large waistline. Read more

Just a Reminder that You Can To Become A Certified Ageless Grace Instructor

Peggy AG Retreat movement pictureLearn to teach Ageless Grace… “Timeless Fitness for the Body & Brain”… a “timeless, fun fitness for body & brain”…in a chair…for KIDZ! aged 5 – 105.

The 4-hour class will cover: 21 Tools to Stay Youthful, to Live with Comfort and Ease through Movement & Neuroplasticity and 21 Anti-Aging Routines that can be done in a Chair…for ages 5 – 105.

Once certified you will be qualified to teach in Fitness Facilities, Senior Residents, at Community Programs, Assisted Living, Schools, in Home, Hospitals, Rehab, etc.

16 CE Contact Hours Available


Soderworld Healing Arts, Willowbrook
November 15 -17, 2013

Prairie State College, Matteson
March, 2014

Register at
Seminars & Certification
or Contact Peggy Kinst

Something to think about …


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.

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!

Congratulations to Glenbard East High School!

download On Oct. 10, Glenbard East held its first annual Lite the Nite GloRun for students and staff. It event drew 325 runners and 75 volunteers.
The run was a night race with glow shirts and glow sticks, followed by a dance with a DJ.  
The race was put on by Student Leadership and ACE Club as a fund-raiser, and East also donated to a charity that provides LED lights for school children in Nepal who do not have light to do their homework at night.  

Tips and Tricks for a Safe Halloween

pumpkingirlsmallA good scare can be fun on Halloween, but not when it comes to child safety. A scary but true fact is that children are more likely to get hit by a car, and receive candy that has been tampered with, while out trick or treating. The DuPage County Health Department offers the following safety tips to help your family have a safe and fun Halloween.

•    Make children visible to cars by decorating costumes and bags with reflective tape or stickers and, if possible, choose light colors. Since masks can sometimes obstruct a child’s vision, try non-toxic face paint and makeup instead. Read more

Meet the Runner-Up of The Your Healthy Life Made Easy!™ Greater Lombard Area Weight Loss Transformation Contest

BEFOREWhen Certified Health and Wellness Coach Melanie Jordan, a Healthy Lombard Partner was going through the entries she received for The Your Healthy Life Made Easy!™ Greater Lombard Area Weight Loss Transformation Contest, she was so touched by an email from one of the last contest entrants, she decided to add a second contest winner and made her a runner-up!

Meet Cheryl Behrens, who works in the Youth Services area of The Helen Plum Library.  Cheryl gets great joy from helping young readers and getting them hooked on the joy of reading.  Cheryl has had some health challenges, but she’s ready to put them behind her and make herself a priority.  While she definitely would like to lose some weight and will be working on that with Coach Melanie, for Cheryl, it’s all about having the energy and strength to do all the activities she wants to accomplish. Read more