Nutrition Tip of the Month

April 2016: Food Choice Balance

  • Balance your food choices - don't eat too much of one thing.
  • You don't have to give up foods like hamburgers, french fries, and ice cream to eat healthfully.
  • You just have to be smart about how often and how much of them you eat.
  • Your body needs nutrients like protein, carbohydrates, fat, and many different vitamins and minerals such as vitamins C and A, iron, and calcium from a variety of foods.

March 2016: Snack Smart

  • Snacks are a great way to refuel.
  • Choose snacks from different food groups - a glass of low-fat milk and a few graham crackers, an apple or celery sticks with peanut butter and raisins, or some dry cereal.
  • If you eat smart at other meals, cookies, chips, and candy are okay for occasional snacking.

February 2016: Home Cooking!

  • Try and cook meals at home, food can be healthier and it can save you money.
  • When eating out, restaurant portions tend to be 3-4 times larger than the recommended serving size. When you order, ask the server to place half of the meal into a to-go container so that you are not tempted to eat it all at once.
  • If you want to cut down on portion size when at a restaurant, order an appetizer or lunch size portion instead of the full order.

January 2016: Benefits of Vitamin C

  • Protection against immune system deficiencies, cardiovascular disease, prenatal health problems, and eye disease.
  • Can assist with helping prevent further complications when you have a cold.
  • Helps lower the likelihood of wrinkled skin and dryness of the skin.
  • Vitamin C can assist with the healing process of many different types of wounds.
  • Raw fruits and vegetables are your best sources for Vitamin C.

December 2015: Healthy Eating on the Run

  • Think ahead and plan on where you will eat while you are out and on the go. Look for restaurants with a carry-out and with a wide range of menu options.
  • Take time to look over the menu and make careful selections. Some menus at restaurants may have a special section for healthier food choices.
  • Always order the regular size meal or the child size portion. This is sometimes all that your body needs. The less in front of you, the less likely to overeat.

November 2015: Small But Effective Eating Tips

  • Go easy on the salt that you intake. Too much salt can contribute to obesity.
  • If you like butter try and change from table butter to cholesterol free butter. It is healthier for you and the taste is pretty much the same.
  • Try to max out your egg intake to one per day. The yolk in the egg is full of cholesterol. Try and just eat the white in the egg.
  • Tray and eat a variety of foods in your eating diet. This way your body has the chance to get all the nutrients it needs. Eating the same thing all the time can make your body miss the things it needs the most.

October 2015: Benefits of Eating Fresh Fruit

  • Fruits provide the body with a natural digestive tract boost. Fruit contains roughage and fiber which assist in getting rid of the waste in the body.
  • Fruit assists in the protection of illnesses. Fruit contains many vitamins, such as A, C, and E, which your body needs to remain healthy.
  • Fruit contains agents that may assist in slowing down some effects of the aging process. The pigmentation in some fruits assists with this process.

September 2015: Like Parents Say, This is Why You Should Eat Your Vegetables

  1. Vegetables contain many antioxidants that assist in preventing cancers from forming in the body.
  2. Vegetables contain high levels of fiber, in which help the digestive system remain healthy and tone.
  3. Vegetables contain high levels of water in them. This usually means that vegetables are very low in fat or even fat free. Combine this with the high fiber aspect and your body tends to feel fuller longer.
  4. Very convenient to find and eat as a snack. You can tend to find vegetable snack packs at many stores which make it an easy on the go food.

January 2015: Limit Your Sodium Intake

Sodium is an essential nutrient required by the body for maintaining proper blood pressure. However, it is important that you do not intake more sodium than you need.

  1. Diets that are high in sodium increase the risk of cardiovascular diseases.
  2. On average you should intake no more than 1500 mg per day of sodium.
  3. Some foods that are high in sodium are
    • All canned soups
    • All condiments
    • Roasted & salted nuts
    • Pretzels
    • Fast Food
  4. To maintain the right amount of sodium you should increase your intake of water.
  5. Exercising will get rid of extra sodium.

December 2014: The More H2O the Better

The key to feeling better is the addition of more water to your diet.

  1. H2O makes up 60% of body weight
  2. Water flushes toxins out of organs carries nutrients to your cells, and provides moist environment for tissues
  3. Lack of H2O leads to Dehydration which drains energy.
  4. Proper water intake for men is 13 cups and for women 9 cups but this can vary depending on the person
  5. To find out how much water you need daily, take your weight and times it by 2/3

November 2014: Don’t Sleep Immediately After Eating

Although it may be tempting to nap or sleep right after a big meal, you shouldn’t! Sleeping after a meal could cause the following to occur.

  1. May raise stroke risks.
  2. Your body won’t digest food properly therefore leading to heart burn.
  3. It could cause weight gain due to the fact that you will not be burning calories.
  4. It will cause you to snore.
  5. It will increase your sugar level which is why many get Diabetes Mellitus.

May 2014: Post-Workout Eating Habits

For the first 30 minutes after a workout, your body is still ready to exercise and is not ready to begin repairing yet. Hold off on eating at this time.

30 minutes post workout, your muscles begin to relax and begin to repair themselves. This is when one should consume protein to aid in the muscle rebuilding process. This is the primetime rebuilding period and you will maximize the benefits of the protein your body is taking in.

2-3 hours post workout, you will want to eat a regular meal (with protein in it) to continue aiding in the muscle rebuilding process. Do not eat sweets at this time.

If you can eat properly after a workout and stay away from 'treats', your results will come faster than you expect.

April 2014: Do Not Skip Meals

Sometimes people think that you can lose weight by skipping meals. Reasons why you should never skip meals.

  1. When meals are skipped the body begins to go into starvation mode.
  2. The stomach and the digestion process will begin to slow down the longer that you wait to eat between meals.
  3. Food does not metabolize as rapidly, and the next time you eat, your body will not metabolize the food as well as before.
  4. If you happen to do this for days or quite often, you may gain some stomach problems along with pains.
  5. For the best results for great metabolism and function of your stomach, eat small snacks or meals throughout the day often. Don't skip meals unless you have to.

March 2014: Hydration of the Body

Let's talk about the importance hydrating our bodies for exercise.

  1. Our bodies are made of 65%-70% water. And our bodies need that water to properly function during the day.
  2. You lose water when you sweat, or when you spit, or when you blow your nose or you sneeze. Plan to dink about 1/2 your body weight in ounces of water each day.
  3. If you try working out and do not drink any water, you'll feel less energetic, get lots of cramps in your abdomen, and have no energy.

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