liGymRatt’s BodyBlog

Have a Winning Game-Day PartyJanuary 31, 2008

With the Super Bowl coming up on Sunday, are you worried about fumbling the New Year’s resolutions you just made to eat more healthfully in 2008? These suggestions will help you hold onto the ball a little longer:

• Have a small snack before going out or watching the game on TV. Going to a party hungry often results in overeating.
• Fill up on nutrient-dense foods like fruits, vegetables and whole grains, like whole-grain crackers topped with tomatoes and low-fat cheese.
• Make just one trip to a party buffet. Don’t worry — you’ll live to eat another day!
• Put even the smallest snack on a plate, then go back to socializing or watching the game. You’ll eat less than if you stand and graze at the buffet.
• Drink in moderation; remember, alcohol contains calories.

Whether or not your team wins on Sunday, you can score points with your healthy eating goals right up until the final whistle.
Produced by ADA’s Public Relations Team

Your Thyroid and You

January 29, 2008
Unexpected weight gain or weight loss may be related to problems with your thyroid, the gland in your neck that regulates your body’s metabolism.
There are two main types of thyroid disorders:
             Hypothyroidism: The most common form of thyroid disease, in which your thyroid doesn’t produce enough thyroid hormone. Symptoms include weight gain, feeling sluggish, dry skin and hair and muscle cramps.
             Hyperthyroidism: Also known as an overactive thyroid, it is often the cause of weight loss.
Your doctor can order tests to see if any recent unintentional weight gain or loss is the result of a thyroid condition. If it is, contact a registered dietitian for help in developing a healthful eating plan for hypo- or hyperthyroidism.

Produced by ADA’s Public Relations Team
 
 

Nutrition in a Can

With the growing seasons for most fruits and vegetables coming to an end, you may think you have to say good-bye to nutritious produce. But that is not the case.
More than 1,500 varieties of canned foods are available on supermarket shelves, and research shows canned foods are as nutritious as fresh varieties. Some other facts about canned foods:
       Canned fruits and vegetables are preservative-free; the canning process destroys organisms that would cause spoilage. Canned food remains safe as long as the container remains intact. Although most canned foods are coded with “use by” dates, you’re wise to rotate them. Replace your supply of canned products as least every other year.
       Cans are tamper-resistant, since any opening of the package is clearly evident. Rust spots on the outer surface or dents don’t affect the contents as long as the can doesn’t bulge or leak.
       Food is heated to destroy bacteria and then sealed in cans within hours of harvesting. Washing, peeling and other steps in the canning process remove almost any pesticide residues left on unprocessed foods.
For maximum flavor and nutritional value from canned foods, use the product immediately after opening it. Handle any leftovers as a perishable food — store in the refrigerator to retain taste and nutritional quality.
 
Produced by ADA’s Public Relations Team
 

Your Role in Your Child’s Healthy Weight

January 26, 2008
The desire to be thin is reaching school-aged children, as girls as young as six express concerns about their body image and gaining weight.
In reality, no healthy child should be overly focused on her weight and neither should her parents. Weight loss can interfere with a child’s growth and lead to other problems such eating disorders.
While media images influence children’s behavior, kids’ most significant role models are their parents. Be a positive influence on your child’s mind and body alike.
             Do not worry about your child’s weight and do not encourage your child to worry, either. Strive for a positive eating relationship with your child that includes healthful habits.
             Refrain from making negative comments about your own weight — or anyone else’s.
             Don’t pressure your child to conform to another person’s body size or shape.
             Set a good example for children in the way you manage your own weight and how you feel about your own body. Skip the lure of fad dieting yourself.
             Encourage your child to engage in daily physical activity to build muscles and coordination.
             Help your child develop the social skills, self-confidence and self-esteem that can lead to a healthy relationship with food.
Produced by ADA’s Public Relations Team
 

Cooking with Whole Grains

January 24, 2008
Venture beyond white pasta and rice and you’ll discover whole grains are easy to cook and incorporate into your favorite dishes.
             Add cooked grains to stews, soups and vegetable salads.
             Eat as hot breakfast cereal with warm milk, chopped fresh seasonal fruits and flavorings like cinnamon, nutmeg, vanilla and maple extract.
             Create a side dish pilaf by sautéing vegetables in a small amount of olive oil and adding cooked whole grains.
             Marinate cooked grains with salad dressings and sprinkle or toss into main course salads.
To prepare, rinse all grains thoroughly in cold water until the water turns clear. Strain and remove any dirt, small stones or other debris. While most grains can be cooked on the stovetop using two parts water to one part grain, you may need slightly more water for drier grains like millet, quinoa and amaranth.

Produced by ADA’s Public Relations Team
 

Veggies for Dessert

With creativity you can fit veggies anywhere into any meal—even dessert!
Carrots, pumpkin and sweet potatoes, rich in beta-carotene, make great dessert ingredients; enjoy them in southern-style pudding. Corn and zucchini appear in sweet breads; tofu in cheesecake and frozen desserts; rhubarb in pie; even cucumber in a refreshing sorbet!
For vegetables in your dessert menu:
             Blend a pumpkin smoothie. Whirl canned pumpkin, fat-free milk, frozen vanilla yogurt, a dash of pumpkin pie spice or cinnamon in a blender.
             Use carrot juice as the liquid in baked goods. It won’t taste like carrots!
Source: 365 Days of Healthy Eating from the American Dietetic Association (Wiley 2004), Roberta Larson Duyff, MS, RD, FADA, CFCS; Reprinted with permission of John Wiley & Sons, Inc.
Visit http://www.eatright.org/cps/rde/xchg/ada
 

Eat Healthfully while Working from HomeJanuary 15, 2008

Telecommuting, or working from home, is becoming more common in today’s corporate culture. Many who work from home find it difficult to avoid the temptations of a refrigerator or pantry just a few steps away.

Here’s how you can keep your eating on track and be productive in your home office:

• Stick to a routine. Eat breakfast before you start working and eat lunch at a scheduled time, too.
• If you need a break, go for a walk outside, instead of to the fridge.
• When working from home, your opportunities for physical activity may decrease since you don’t need to walk to the train or shuttle from meeting to meeting. Look for ways to take “action” breaks at home: Vacuum the living room or take your dog for a quick walk.
• Stock your kitchen with ingredients for quick workday meals, like a crock pot of soup or a turkey breast and vegetable casserole.

Produced by ADA’s Public Relations Team

Breakfast: An Energizing Start to Your Day
January 14, 2008

Your breakfast choices help determine your energy level for the rest of your morning.

When breakfast consists mostly of sugary foods, you experience a quick rise in your blood sugar, causing a surge in energy. But after about an hour, your blood sugar and energy both decline and you’re hungry again, long before lunch.

Your breakfast can do more for you. These easy breakfast options are packed with nutrients from three or more food groups:

-Peanut butter or hummus on whole-wheat toast and low-fat milk.
-Instant oatmeal topped with dried cranberries and grated cheese.
-Granola topped with canned peaches and yogurt.

A balanced breakfast of carbohydrates, protein and fat causes a more gradual release of energy over the entire morning, maintains your blood sugar levels and delays hunger until it’s time for lunch.

Produced by ADA’s Public Relations Team

Maximize Your Nutrition Dollars and Sense

 
Plan ahead and educate yourself to get the most nutrition for your food dollars. Know exactly what you need and be aware of marketing ploys that may encourage you to buy things that aren’t on your shopping list.
       Keep a shopping list and stick to it. You’ll spend less money.
       Avoid extra shopping trips. You’ll spend less on impulse items.
       Check sale ads online or in the newspaper and plan your menus around what’s on sale.
       Clip or download coupons, but remember coupons aren’t always the best buy. Another brand might be cheaper, even without the coupon.
       Try not to shop when you’re hungry.
       Buy seasonal produce. The price will be lower and the produce will be more flavorful.
       Stock up on canned and other nonperishable foods when they’re on sale.
       Buy perishable foods only in amounts that you can consume before they spoil.
Always pay attention at check-out; make sure prices ring up as advertised, especially on sale items.
Produced by ADA’s Public Relations Team
 

Healthy On-The-Go Dining