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Count The Alcohol?
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Since the beginning of 2004, there has been an ongoing battle between the United States Treasury Department's Alcohol and Tobacco Tax and Trade Bureau (TTB) and the UK-based Wine and Spirit Trade Association (WTSA). The cause of argument: whether or not alcoholic beverages sold in the United States should contain nutrition information. The US Treasury Department feels as though this change is long overdue as Americans are becoming more concerned with serving sizes as well as the health risks that are associated with alcohol consumption and abuse.Okay, so let's break down alcohol consumption and caloric intake so you can decide for yourself. Moderate drinking is defined as no more than two drinks per day for men and one a day for woman.That means that five ounces of wine will give you an average of 114 calories, a beer provides around 148 calories, and one shot of tequila, brandy, vodka, rum, or cognac will give you about 96 calories.
Plus, let's not forget to mention the additional calories when you mix these liquors in popular drinks like rum and coke which jumps from 96 calories to 160 per cocktail. Now, let's assume that you enjoy three to five drinks per week for one year; that small number leads to an increase of 5-10 pounds, all in the form of useless calories.
Most consumers probably would make smarter choices if they knew that those drinks will equate to an additional 31-62 hours of moderate bicycling, 46-93 hours of brisk walking, or 25-50 hours of lap swimming. The good news is that we don't have to wait for decisions to be made by departments we have never heard of. You are now empowered with the information so you can make your own decisions about how important alcohol is and how it fits in with your weight loss goals. I challenge you to choose wisely!
Navalee Hylton
M.S. Nutrition
Nutrition Specialist
"Success is measured by the amount of struggle you underwent to have it"
Labels: alcohol
This puts extra calories nicely into perspective when you define how much exercise it takes to get them off. The worst thing about calories from alcohol, besides the added weight, is that they do not contribute anything in terms of fueling the exercise needed to get rid of them.
www.cyclingnutrition.blogspot.com
Alcoholic beverage is an evil and addicted drug. It cannot make any brain healthy.
In addition to the extra calories from the alcohol, drinking often leads to mindless munching too.
I'll drink to that!
I'll join you for that drink!
60 hours a year of additional biking equates to an additional 10 minutes a day - how awful - cheers!
Flossing Your Way to a Healthier Heart!
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It's no secret that flossing regularly helps to prevent bacteria from forming plaque on your teeth, but how is this related to heart disease?Well, when plaque-forming bacteria invade the gum tissues, the body's immune system kicks in as a natural defense. This process is known as inflammation and is now understood to be one of the warning signs and triggers of certain medical conditions, including heart disease.
Knowing this, anything you can do to prevent inflammation is good. Some doctors prescribe a daily dose of aspirin and this article recommends flossing, but what else can we do to maintain a healthy heart?
Renee, LD/N, NSCA-CPT, ACSM
“If you had one car to get around in your lifetime, how would you treat it?"
Labels: heart healthy
The Key to Health May Be a Colorful Diet
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Do you want to eat healthy and add some color back in to your life? You're in luck! Chemical researchers have linked healthy eating to a colorful diet. Dr. Ronald Prior, a PhD research chemist with the USDA explains, “Every hue — green, yellow, orange, red, purple, and even white — signifies a different class of nutrients, each of which offers a unique benefit." Dr. Prior’s research follows the trail of antioxidants found in various foods and the health benefits attributed to such healthy components.It turns out that we can break it down for you like the hues of a rainbow. Yellow/Orange: Sweet potatoes, carrots, mango and corn, which contain carotenoids which help reduce the risk of cancer. Green: Spinach and broccoli contain lutein which promotes sharper, better vision. Blue/Purple: Blueberries and blackberries contain anthocyanins which prevent and suppress tumor growth. Red: Tomatoes and watermelon contain lycopene which helps prevent heart disease and cancer. White: Cauliflower and potatoes are a good source of vitamin C.
Research indicates that mixing these foods together helps to boost their overall antioxidant effects. So, the key to a youthful, healthy exterior, sharp mind, healthy strong bones and disease prevention might start with a healthy rainbow of colorful foods on your plate.
For details outlining other healthy foods in the color spectrum and for recipes, click here.
Jerri, DTR
Nutrition Specialist
Moderate Sun Exposure May Be Good for You
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Although we know that solar radiation, specifically increased exposure to Ultraviolet A rays (UVA), is the primary cause of the malignant melanoma or skin cancer, some scientists are suggesting that a moderate exposure to the sun may be beneficial to us in the prevention of other forms of cancer and diseases.The reason for this is that the main source of Vitamin D for humans is the exposure of the skin to sunlight. Vitamin D3 is produced when one of its precursors in the skin reacts with Ultraviolet B rays (UVB). It only takes about 10-15 minutes, at least twice a week, for the skin to produce adequate amounts of Vitamin D. This would be at any time of the year in the tropics, and during spring and summer in temperate regions. This doesn’t happen in areas near the arctic circle and during winter in temperate regions. That is when scientists are saying more exposure to the sun may outweigh the risks.
Although scientists have found that the incidence of major internal cancers increases from north to south, they also saw that the survival rate is significantly higher for those living in southern latitudes. And this has been related to the higher exposure to UVB since it has been proven that Vitamin D can be beneficial in the prevention of certain diseases.
I myself, love the sun, being from the Tropics. It just gives you a sense of life and adds brightness to your day...of course, in moderation.
Ivelisse, BS, LD/N
Nutrition Specialist
Take care, take control and Enjoy!
I need help. I have a thyroid problem and am having problems losing weight. Is their anyone with hypothyroid disease have success losing weight and how are you doing it.
Sore After Your Workout?
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It's happened to most of us at one time or another. You go back to the gym after some time away or you've decided to finally start exercising...and you overdo it.The next day, you can't walk, you can't sit, you can't move! You begin to curse the day you ever decided to exercise and you don't go back to the gym...at least not for a while. Then you're right back where you started.
Although it comes with the greatest intentions, one of the most common mistakes people make is to push themselves too hard that first time back. Not only can this lead to soreness, but it can also cause injury, delaying your fitness goals further.
When you are sore, the last thing you want to do is move, let alone exercise, but this is actually one of the best things you can do to alleviate your pain. Want more post-workout advice? Click here.
Eunice, DTR, CPT-ACE
Nutrition Specialist
"There are no shortcuts to any place worth going"
Labels: exercise
Are Credentials Needed For Fitness Trainers?
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New year, new resolutions and you have decided to start a new fitness plan at the gym. But are you exercising with a certified trainer? There are many organizations that will certify “Professional Trainers”, but you need to make sure that your trainer meets the industry requirements.It is important to check credentials to make sure the fitness plan is created with your goals, safety and health risks in mind. There is a difference between a personal training specialist, certified exercise physiologist and certified kinesiologist. Please read more about it.
Wendy, Bsc. DTR
Nutrition Specialist
“When you change the way you look at things, the things you look at change.”
Labels: exercise
Good Vibes for Canines and More
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Striking a tune can be beneficial for man, beast and many others too. Harpist Alianna Boone has been researching this subject. “The structure of the harp is considered to be the most healing instruments next to human voice,” said Boone, who plays for ill family pets and produced an album Harp Music to Soothe the Savage Beast.The Franklin Park Zoo in Boston treated their gorillas to a harp concert. One of the gorillas, Little Joe to be specific, blew the harp musician a kiss before he fell asleep. Casie is a cow with a traumatic past. The cow escaped a slaughter house by jumping a high fence. Now safe, the cow resides in a New England animal sanctuary. However, Casie still has moments of anxiety. One morning the caretaker found Casie snorting and stomping in the barn. After 20 minutes of harp music the bovine was sleeping like a baby. Ms. Boone performed for dogs in a Florida animal hospital. After 60 minutes of the soothing harp music the dog’s heart rates, respiratory rates and anxiety were largely found to have lowered.
Diane Schneider, a conservatory musician, pastoral theologian, and hospital chaplain uses the harp with hospitalized human patients with positive results. "I use certain harp vibrations to resonate with, or entrain, a patient's own cellular rhythms to help release tense muscle tissue, calm anxiety, improve digestion, induce restful sleep, increase endorphins for pain management — to aid the body's own efforts to heal itself," Schneider said.
Maybe we don’t need to take more notes on this subject but rather play some notes to find some relief.
Jerri, DTR
Nutrition Specialist
Labels: music
Small Changes Make Bigger Waves!
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Through a British study, people with four healthy lifestyle behaviors: not smoking, physical activity, moderate alcohol consumption, and eating 5 servings of fruits and vegetables a day were shown to live an average of 14 years longer than people with none of these healthy behaviors.
There is no surprise to me here that trying to quit smoking, eating healthier and being more active can help to increase not only the quality of your life but the longevity as well. After all, the most common causes of death are heart disease, cancer and stroke, taking the lives of nearly 1.5 million people in the United States each year. This is more than the number of soldiers that died in the Civil War, the Korean War and the Vietnam War combined.
I know for sure that one small change that people who work with me could make would be to simply include at least one serving of vegetables at lunch and one at dinner. I don't think that is so difficult!
Renee Brunetti LD/N, NSCA-CPT, ACSM
“If you had one car to get around in your lifetime, how would you treat it?”
Labels: behavior changes
Is Your Child Overweight?
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The answer may depend on the parent. A recent survey shows that many parents don't see their children as overweight or obese, even when the numbers indicate that this is so. In some cases, parents even become offended when their child's weight is questioned.Nutrition Specialist
Labels: children
Ok so we are all in "denial" of some sort are we not? I have one teenager with a weight problem and I too battle the bulge, but can admit this. But I had a wake up call last night watching a TV show & here I was critisising the mum for feeding her kid what made her happy. Took a look in the mirror!
We don't need to give them bad food to be happy, we need to give them good food and ignore the childish complaints, after all they are the children & we are the mothers
Yoga Really is Exercise!
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Yoga is apparently great for your body and mind. A recent study at Boston University, found that just an hour of yoga can boost levels of gamma-amino butyric, a neurotransmitter that helps reduce anxiety and depression. Yoga is also good for your body. Many of the poses require balance, flexibility and strength and the more you do them, the more you will have. The increased flexibility you gain from yoga helps prevent future injury and it increases overall range of range of motion, something we lose as we age.
If you are interested in trying yoga, there are many books and videos, but I recommend trying a class in your local area. There are many levels and types of yoga and it is important to choose the right one for you. Some are more rigorous than others, so see your doctor first to make sure you are ready to get started.
Enjoy!
Jerri, DTR
Nutrition Specialist
You never know what you can do, unless you try!
Labels: yoga
Milk: To Drink or Not To Drink?
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There is a website called notmilk.com, which reports dozens of articles preaching the evils of milk. One of the most controversial claims is that the milk from cows contains cancer causing hormones covered up by ”dairy industry dollars.” Even the most faithful milk drinker has to have a little doubt.
Well, a nutritionist has done research, sifting through all the pros and cons of milk, and during which she has found some very compelling evidence. A 6-month study done at the University of Tennessee has shown that overweight people who drank three servings a day of calcium-rich dairy lost more belly fat than those who followed a similar diet without the dairy servings. The research also indicated that the calcium supplements did not work as well as milk.
Yes, cows are given hormones to aid in milk production, saving the farmer money which is then passed on to the consumer in supermarket savings. However, the hormone used will not affect the milk unless it is directly injected because the digestion process destroys it.
The take home message? Before you decide not to drink milk, make sure you get all the facts and base your decision on full story.
Michelle,DTR
Nutrition Specialist
“He, who has health, has hope; and he who has hope has everything”
Labels: milk
This is a great article. I do not like milk and often am concerned about not drinking it. I do like and drink almond milk. Can I get the same health benefits from the almond milk?
“Food Pyramid” Gets a Face Lift for Older Adults
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After ten years of having the same recommendations, the food pyramid has been adjusted according to the need of older individuals. Some of the recommendations that needed change were more fiber, calcium, Vitamin D and Vitamin B-12, with a big emphasis on regular exercise and liquid intake.
The original pyramid was developed in 1999 by researchers at Tufts University in Boston. The new guidelines have more and improved graphics, emphasizing more fruits, vegetables, low fat dairy and high fiber whole grains. It also recommends canned goods and frozen vegetables for individuals that may not have accessibility to fresh foods.
Instruction on how to implement an exercise routine is included as well. You have to look no further than the base of the pyramid. It will show you exercises you can do such as walking, swimming, and daily chores such as yard work.
Wendy, BSc, DTR
Nutrition Specialist
“Consult not your fears but your hopes and your dreams. Think not about your frustrations, but about your unfulfilled potential. Concern yourself not with what you tried and failed, but with what it is still possible for you to do.”
Labels: Aging
How Many Calories Did You REALLY Burn?
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After a workout, many people refer to the handy display on the treadmill, elliptical, etc. to see how many calories they burned. It kind of makes you feel good to know that you burned “300” calories that day, doesn't it? Well, you may want to think twice about these numbers and their accuracy.Take the treadmill, for example. If you hold on to the bars, you can cut the 'number of calories burned' on the display by half. Also, different companies use different formulas to calculate what the average person should burn. So, if this treadmill says you burned 250 calories, another may tell you 300. It's also important to keep in mind that the numbers given are estimates of what the “average” person would burn at that work load. The truth is that two people with the same height, weight and gender, and fitness level can burn a different amount of calories. There simply isn't a definite answer.
So, what can we take from this? Don't depend on the numbers and focus on your goals instead. If you want to burn more calories, add more time to your routine or increase the intensity. The actual number doesn't matter. You will feel and see the difference.. regardless of what the display says!
Eunice, DTR, CPT-ACE
Nutrition Specialist
“There are no shortcuts to any place worth going”
Labels: exercise
The numbers alot of machines kick out i feel are accurate, if i give a bad work out my numbers are not the same as if i go all out, so you get what you put in. ss
'Tis the Season to Get Sick!
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This is the time of year that many of us get sick. But, do we really know what's going on? Here is an interesting and very informative list that explains the differences between a cold and the flu. I recommend that you print it out and keep it handy.Denise, DTR, CPT-AFAA
Nutrition Specialist
Labels: sick
Sad News for Chocolate Lovers
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Sadly, there is bad news for chocolate lovers.Most have heard about the report by the American Heart Association indicating the benefits associated with eating dark chocolate. They found that a group of heart transplant patients who were given a dose of chocolate had better blood flow, vascular function, and less clotting just two hours after eating the chocolate compared to patients given a non-chocolate product.
But, a new report by the Lancet editorial might just be a reality check for those sweet-toothed individuals raiding the shelves for chocolate in the name of healthy heart care. The component of chocolate that led to those beneficial findings in heart patients is an antioxidant called flavanol. The bad news....The flavanol found in chocolate often contains an unpleasant and bitter taste. As a result, many of the world’s candy makers strip the chocolate of this healthy component naturally found in chocolate. Worse yet, most labeling does not indicate what the percentage, if any, of flavanol can be found in the chocolate product.
So, your best bet would be to sink your teeth into darker chocolate with fewer ingredients added. Other foods containing healthy antioxidants include teas, red wine and some fruits and vegetables.
Remember, everything in moderation! Read more about this latest report at the link below.
Jerri, DTR
Nutrition Specialist
You never know what you can do, unless you try!
Labels: heart healthy
Lower Fish Supplies and It's All Our Fault
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Although most people don’t know about it, fish supplies in our oceans have been dropping for a while now because of over-fishing. A new concern can aggravate the situation, and again, it is caused by us humans.At UK’s Plymouth Marine Laboratory and the Society for General Microbiology, Dr. Ian Joint is warning that increased levels of carbon dioxide or CO2 in the atmosphere could affect the oceans' microbial life. This may not mean much to us plain people, but it translates into less food for fish due to the negative impact on microscopic plants.
Also, bacteria have an important role in controlling the amount of oxygen, carbon, nitrogen and sulfur in the sea, making it responsible for the production of half the oxygen produced in the world.
So, I guess we have another reason for modifying our behaviors, in terms of nature conservation and global climate changes....at least if you want to keep eating fish.
Ivelisse, BS, LD/N
Nutrition Specialist
"Take Care, Take Control And Enjoy"
Labels: Environment
Tips on Keeping This Year's Resolutions
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The New Year is here and most people are already thinking about their resolutions. Since most of us give up on our resolutions by March, here are some tips to keep us on track with them (at least until June):
1. Create a plan. If you intend on resolving behavior you must have a clear plan that you can put into action. Your plan should include the steps that you need to accomplish your goals.
2. Don't wait until the end of January to create your plan. By then you may have already given up on your resolutions, changed them or just forgotten about them altogether. Do it immediately.
3. Write it down. Accountability is a great motivator. If you see it on paper, you are more likely to follow.
4. Don't restrict yourself to a specific time to accomplish your goals. Behavior change takes time. Think of your resolution as a daily, continual process, with January being the beginning.
5. Be flexible. Remember, life happens, and our plans don't always work out as expected. Make changes as needed to your plan and praise yourself for partial accomplishments. Think of this journey as building a home, with each brick being an important part of the final product.
Wishing you a Healthy Happy New Year and good luck with all your resolutions.
Wishing you a Healthy Happy New Year and good luck with all your resolutions.
Michelle,DTR
Nutrition Specialist
“He, who has health, has hope; and he who has hope has everything”
Labels: resolutions
Are Trans Fats Crossing the Border?
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It looks like the battle for trans-fats continues with our neighbors in Canada. According to the latest study from Health Canada, the leader in trans fat is Burger King. The results were based on tests of prepackaged foods from Burger King and its competition. Their fries and chicken nuggets set off alarms by showing they exceeded the recommended guidelines by four to nine percent.So, what's the big fuss about trans fats? It's cheap, has good taste and provides texture to a big range of foods. The downside, however, is that it also increases your risk of coronary heart disease by raising your bad cholesterol and lowers your good cholesterol.
This is especially significant with the alarming raise of childhood obesity taking place in Canada. It has taken the government by surprise, and they are stepping in. They have recommended that the food industry decrease the percentage of trans fats used by June 2009. If food companies are not compliant, more drastic measures will be taken.
After the study became public, Burger King Canada promised to make their restaurants trans fat-free by January 1st, 2009. They are also looking into par-fry and baked-good options.
There is indeed hope for the future of foods in Canada. Let's stop trans fats from crossing borders, it will take a united effort to make it happen.
Wendy, BSc, DTR
Nutrition Specialist
“It is not the mountain we conquer, but ourselves.”
Labels: Fast Food
Now We Know the Secrets of Quizno’s!
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Finally here! Most national fast food chains offer information about the nutrition of their menus, and recently, Quizno’s has joined them.
Quizno’s is probably the largest fast food chain that did not offer any of this information to their clients. Now we can see the secrets of what they offer, which is especially beneficial for those that are fans of the “sandwich world,” like me, but who want to control calories as well.
Although their main competitor, Subway, doesn’t make the humongous sandwiches that Quizno’s offers, they've had nutrition information available for a while now.
It's scary to see what some Quizno's fans have been eating. For example: the Quizno's Turkey Bacon Guacamole Sub with reduced fat Buttermilk has 4,530 milligrams of sodium when the daily recommendation for adults is 2,400 milligrams per day – that's almost double!. The Quizno's Tuna Melt is the calorie winner: their large one provides 2,000 calories and 170 grams of fat. A man can live on that many calories for a whole day! In the “healthy” department, their large Veggie Sub provides 1,220 calories and 75 grams of fat.
I know I'm definitely going to think twice about what I order at Quizno's next time!
Ivelisse, BS, LD/N
Nutrition Specialist
Take Care, Take Control and Enjoy!
Labels: Fast Food
'Tis Not the Season for Denial
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The combination of stress-induced family gatherings along with those delicious but fattening meals can help explain some of the heart problems experienced. But, the main reason that this holiday season seems to be tied to more heart attacks is denial.
"You have only a short window of opportunity to save heart muscle," warns Dr. William Suddath of Washington Hospital Center in the nation's capital — where a cardiac team on-duty 24 hours a day aims to start clearing victims' clogged arteries within 15 minutes of their emergency room arrival.
Our body, like a computer, often gives us warnings that there is a problem requiring immediate attention. The key is not to ignore such warnings and listen to what our bodies are telling us. A heart attack may not present text book chest pain or pain radiating down your arm. Indigestion can be a tell-tale sign of cardiac trouble too. If you or someone you know experiences unusual discomfort and sensations, this could be cardiac related. Don’t let a family gathering or unfamiliar location be a deterrent to getting possibly life-saving attention.
Be safe and smart this holiday season. Cheers!
Jerri, DTR
Nutrition Specialist
You never know what you can do, unless you try!
Labels: heart healthy, holiday