liGymRatt’s BodyBlog

It’s Easy to Meet Dairy NeedsDecember 28, 2007

Milk isn’t your only source of calcium-rich, low-fat dairy foods. You have lots of options, which can easily be added to your eating plan:

• Low-fat cheese in a sandwich
• Yogurt dips with vegetables
• Low-fat shredded cheese on soups and salads
• Cottage cheese
• Evaporated low-fat or fat-free milk in recipes that call for cream.

We need calcium for bone health, and many dairy foods also are good sources of protein, phosphorus, potassium, vitamin A and vitamin D.
Produced by ADA’s Public Relations Team

Small Changes in Habits Can Have Big PayoffsDecember 26, 2007

Habits. Our life is full of them, good and bad. We generally wake up at the same time, drive the same route to work, do our laundry on a regular day and eat the same foods.

If you dig a little deeper you may end up discovering bad habits you didn’t even know you had. How many high-calorie habits are so ingrained into our lifestyle that we aren’t even aware they exist?

• Has your black coffee in the morning changed to a drink filled with full-fat milk and lots of extra syrups?
• Did lunch evolve from a sandwich of lean meat and low-fat cheese to a hamburger with French fries?
• Did your mid-afternoon snack change at some point from an apple at your desk to a treat from the vending machine?

Small changes in habits can lead to weight gain or weight loss. For example, if you eat 100 fewer calories each day, you can lose a pound in as little as one month. Start today and develop new habits will help you meet your healthful lifestyle goals.

Produced by ADA’s Public Relations Team and ADA National Spokesperson Bethany Thayer, MS, RD

Make Your Holiday Meal LastDecember 25, 2007

Holiday meals usually produce more than enough leftovers, but safely storing leftovers requires proper handling both when you serve the food and when you pack it up tonight. Following are tips to be sure your holiday meal last beyond today.

• Store leftovers in shallow containers (two inches or less).
• Refrigerate/freeze leftovers within two hours of cooking.
• Remove turkey from the bone and store it separately from stuffing and gravy.
• Slice breast meat; legs and wings may be left whole.
• Eat turkey within three to four days; eat stuffing and gravy within one to two days.
• Reheat leftovers to 165° Fahrenheit.

Lighten Up Holiday Treats

December 24, 2007

Sweet treats, including cookies and cakes, are on many people’s minds and tables during the holidays. With increased focus on trans fats, the process of hydrogenation that makes liquid oils into solid fats, you may be wondering how you can enjoy these holiday goodies.

You can substitute traditional baking ingredients with healthier options to help lower trans fat intake.

• Go easy on foods with “hydrogenated” or “partially hydrogenated oils.”
• Switch from butter to canola or other low fat to oils or trans fat-free margarines.
• Add healthy ingredients to cake or cookie batters, like raisins or toasted nuts instead of chocolate chips.
• Choose products that are trans fat-free.

In addition to limiting your trans fat intake, cut back on total fat by using fruit purees or yogurt in recipes in place of butter or other spreads.

Produced by ADA’s Public Relations Team

Winter Fun Isn’t Just for KidsDecember 21, 2007

Cold weather doesn’t mean you have to say good-bye to all outdoor activity. Snow and ice can make jogging and bike riding difficult — and even unsafe! — but there are many ways to enjoy the weather and engage in outdoor physical activity.

• Build a snowman.
• Have a snowball fight.
• Go ice skating.
• Go sledding.
• Make snow angels.

Why should kids have all the outdoor fun in the winter?

Produced by ADA’s Public Relations Team

Wrap Up the Gift of a Healthful LifestyleDecember 20, 2007

This time of year often makes us think about how grateful we are for our health and the health of our family and friends. For a healthful 2008, it’s not too late to give the healthiest gift of all — a visit with a registered dietitian.

Registered dietitians know the science of nutrition. Their required degrees in nutrition, public health and related fields such as biochemistry, medicine or a specialty in family and consumer sciences come from well-respected, accredited colleges and universities.

RDs have the skills and knowledge to translate nutrition science into practical meal planning. A registered dietitian can assist with eating disorders; work with your health-care team by helping you change your eating plan pre- or post-surgery; and help you set goals for athletic performance — whether you’re running a marathon or jogging with your dog.

To find an RD near you or close to a love one’s home, visit the Find a Nutrition Professional page.

Produced by ADA’s Public Relations Team

Solving the Case of the Picky EaterDecember 19, 2007

Parents often complain that their children are picky eaters. Have you considered how much your picky eater is eating before he sits down to the meal?

If your child consistently turns up his nose at the dinner table, take a good look at what he’s been eating and drinking prior to getting there. Some kids fill up on milk or juice between meals, some just graze all day.

Children need to be allowed to get hungry, which may mean cutting back on snacking or drinking (besides water) between meals.

Your picky eater may start coming to the table with a great appetite.
Produced by ADA’s Public Relations Team and ADA National Spokesperson Melinda Johnson, MS, RD

Seasonings of the SeasonDecember 18, 2007

Many of the trademark flavors of the holiday season add sweetness to foods without adding calories. So keep the sugar bowl in the cupboard and instead reach for allspice, cinnamon, ginger, cardamom and nutmeg, to name just a few.

Add any of these spices to sweet potatoes for a sweet side dish. These seasonings also are delicious added to warm drinks like coffee, hot chocolate or cider.

You can add a hunk of ginger to cooked carrots or a sprinkle of nutmeg to cooked spinach. And add sweetness to warm oatmeal on a chilly morning with allspice, nutmeg or cinnamon.

Produced by ADA’s Public Relations Team

Don’t Let “Yucky” Discourage YouDecember 17, 2007

Exclamations of “Yucky, what are those?” at the sight of Brussels sprouts or “That smells funny” to broccoli are enough to discourage many a parent from serving children those foods a second time. But don’t give up.

The entire world is new to a child, so it can be overwhelming. New foods can be uncomfortable, so kids frequently decide they don’t like a new food before they try it. Give children the opportunity to get used to a new food by serving it again and again and by letting him see others eating and enjoying it.

It’s OK if your kids push new foods aside or declare them “yucky.” Be persistent and soon enough, they’ll be begging for their new favorites.

Produced by ADA’s Public Relations Team and ADA National Spokesperson Melinda Johnson, MS, RD

Holiday Weight AnxietyFacing the bounty of food that often comes with the holiday season, are you worried you’ll pack on pounds between now and the New Year? Don’t be. You can balance your calories and still enjoy all your holiday favorites.

Most importantly, don’t let your exercise program take a holiday. The hustle and bustle of the holiday season may make it hard to stick to your workout routine, but always make exercise a priority. Good options include walking, biking, running, ice skating or stair climbing.

Aim for at least 30 minutes of exercise most days of the week. If you don’t currently have a workout routine, there is no time like the present to get started.

Whatever activity you choose, you’ll burn extra calories instead of storing them.

Produced by ADA’s Public Relations Team