liGymRatt’s BodyBlog

Nutrition Myth: Vegetarian Diets Limit Your ChoicesMarch 31, 2008

During National Nutrition Month, ADA’s Tip of the Day will spotlight a popular nutrition myth and the facts that dispel the myth.

Myth: A vegetarian diet is strict and hard for most people to follow.

Fact: There are many different types of vegetarian diets, one or more of which may be right for you. A lacto-ovo vegetarian avoids meat, fish and poultry but may eat eggs and dairy products. Lacto-vegetarians will avoid meat, eggs, fish and poultry but will eat milk, cheese and dairy. Vegans are strict vegetarians who avoid all animal products. A well-planned vegetarian diet is healthful for adults and children alike; contact a registered dietitian for help in developing a vegetarian eating plan.
Produced by ADA’s Public Relations Team

12 WAYS TO JUMP-START A STALE WORKOUT
Quality Health News

Whether you’re a fitness fanatic or a recovering couch potato, nothing can kill your motivation faster than monotony. What’s more, if you do the same old workout for months on end, your body will eventually adapt to it and leave you stuck at a fitness plateau. Fortunately, there are several easy ways to spice up your routine so you can keep boredom at bay and enhance your results.

Try these 12 tips to start recharging your workout today:

• Gift Yourself a Gift: Instead of viewing exercise as an obligation, consider it an investment in—and a gift to—yourself. Along those lines, focus on the fact that your fitness regimen will give you more energy for friends and family in the long run.
• Go Back to the Future: For an instant motivation boost, think back and remember your best workouts. Recall the aspects of exercising, such as the challenge and the sense of satisfaction, that you enjoyed most.
• Ease Back Into Exercise: If you’ve taken a break from fitness, returning at the same pace could undermine your efforts and put you at risk for injuries. Instead, try to start slowly, with less intensity, and increase the pace as your body adapts.
• Buddy Up: Friends who exercise at the same pace can keep each other motivated. So ask your friends to partner up with you—who knows, maybe your buddy’s routine has grown stale, too.
• Achieve a Balance: One of the biggest fitness mistakes is either expecting an immediate payoff or looking too far ahead. While it’s beneficial to have long-term goals, try to focus on smaller mini-goals and be patient when it comes to seeing results.
• Reward Yourself: Once you reach your first set of mini-goals, be sure to reward yourself. Is it a new set of workout clothes? A luxurious massage? A body-hugging dress? Whatever it is, be sure it makes you happy.
• Split It Up: If your entire workout routine seems daunting, divide your exercises into smaller, more manageable chunks. That way, it’s more likely that you’ll complete your activities.
• Enjoy the Little Things: Instead of concentrating on your exercise objectives, focus on the little things that make fitness worthwhile. Maybe it’s the way you feel after you’ve finished a workout, the extra three minutes you stayed on the treadmill, or the fact that your favorite suit fits better.
• Reap the Benefits: If you find yourself losing motivation, stop and think about how your workout will yield specific health benefits, such as lowering your blood pressure and reducing your disease risk.
• Leave It to the Pros: If you’re having trouble getting back on track, it may be helpful to book a few sessions with a professional trainer. He or she can help you diversify your routine and take it to the next level.
• Shop Around: When it comes to shopping for a gym, be a savvy consumer. Consider price, quality, and convenience, and be sure to visit a few facilities before you sign on the dotted line.
• Mix It Up: Changing up your routine is a great way to get out of a funk. Try a new class, like spinning or Pilates, or switch from the treadmill to the elliptical machine. In addition, consider a change of atmosphere—instead of doing laps at the gym, grab your hiking boots and hit the trails. 

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Nutrition Myth: Iceberg Lettuce has Zero NutritionMarch 4, 2008

During National Nutrition Month, ADA’s Tip of the Day will spotlight a popular nutrition myth and the facts that dispel the myth.

Myth: Iceberg lettuce has little nutritional value.

Fact: It is true darker-colored greens like romaine contain more nutrients, but give iceberg lettuce a break. It is low in calories, fat-free and a source of potassium, folate, beta carotene, lutein and zeaxanthin and smaller amounts of calcium and vitamins C and K.

Produced by ADA’s Public Relations Team

Are You Speed-Eating? Hit the Brakes.February 28, 2008

Eating on the run is common for many Americans. But eating slowly may be better for your health and your enjoyment of food.

Food involves more of your senses than taste. If you eat quickly, you might short-change yourself on the full experience: the visual presentation of the food on your plate; the combination of smells and the anticipation of goodness to come. So slow down!

• Always eat from a plate.
• Sit at a table.
• Eat only when you’re hungry.
• Enjoy what you eat.

When you eat more slowly, you can better sense when you are full and stop before you overeat.
Produced by ADA’s Public Relations Team

Control Morning SicknessFebruary 27, 2008

Morning sickness, characterized by nausea and vomiting, is experienced by 50 percent to 90 percent of pregnant women. The cause of morning sickness, which can occur throughout the day or night, is likely due to changing hormones during pregnancy.

These suggestions may help keep morning sickness at bay:

• Avoid strong-flavored foods.
• Keep a package of dry crackers at your bedside and have some before you get out of bed.
• Space your meals throughout the day and drink plenty of water between meals.
• Limit high-fat foods.
• Have a small snack before bed that’s high in protein, such as peanut butter and crackers. 

If morning sickness persists for more than a week or for more information on why these tips can aid in keeping morning sickness at bay, contact a registered dietitian for help in developing a pregnancy eating plan that is right for you. If you vomit more than twice a day, call your doctor.

Produced by ADA’s Public Relations Team

For Heart Health, Eat Plenty of FiberFebruary 22, 2008

Fiber helps your body stay healthy and may prevent heart disease. Consuming enough fiber may be easier than you think.

Fiber is found in oats, barley, beans, apples, oranges and other fruits and vegetables, may help prevent heart disease by lowering LDL or “bad” cholesterol levels.

Set a goal to eat 20 grams to 35 grams of fiber every day. The best way to do this is to consume a wide variety of whole grains, nuts, seeds, beans, fruits and vegetables.
 
Add vegetables to stews and casseroles and add oats to meatloaf, breads and cookies. Fruit on cereal, as a snack and in salads are other options.

You can meet your fiber needs with five daily servings of fruits and vegetables each day, along with whole grains and beans.
Produced by ADA’s Public Relations Team

Culinary Ideas That Work at Home, TooFebruary 20, 2008

At upscale restaurants, fast-food eateries, delis and family-style establishments alike, chefs are enhancing the natural flavors of food while retaining their nourishing qualities. You can use the same culinary techniques to lighten up the dishes you prepare in your kitchen.

• Poach fish, poultry or meat in flavorful broth, rather than cooking them in oil. Poach fruit in juice, rather than cooking in sugary syrup.
• Intensify flavors with high-heat cooking, such as pan-searing, grilling or broiling to brown meat and seal in juices.
• Add fuller flavors with more whole grains, including brown rice, amaranth and quinoa as well as wild rice.
• Serve bean purees or olive tapenade instead of butter or margarine as table condiments.
• Add nuts like hazelnuts, almonds and pecans to recipes. Just a few nuts pack big flavor and nutrition.
• Use big, bold flavor ingredients in small amounts, such as feta cheese, pomegranate seeds, chipotle pepper or cilantro.

Produced by ADA’s Public Relations Team

Controlling PMS with NutritionPremenstrual syndrome starts as many as 14 days before a woman’s period. While there is no evidence of any links between PMS and nutritional deficiencies, you may be able to control PMS by what you eat:

• Some research indicates calcium may help reduce fluid retention and regulate mood-related brain chemicals. In any case, consider boosting your calcium intake. It is essential for lifelong bone health and most women don’t get enough of it in their daily diet.
• Phytoestrogens are naturally occurring plant estrogens that may help relieve some PMS symptoms. They are found in tofu, tempeh, soy milk and other soy foods. Science hasn’t yet determined how much phytoestrogen you need or exactly how phytoestrogens interact with other hormones. Still, foods containing phytoestrogens are worth enjoying for their potential health benefits.
• For water retention, a general guideline is to limit sodium intake to 2,400 milligrams per day; for most women there is no need for further limits (unless there are medical reasons to do so). And do not limit your fluid intake.

General guidelines for good health may help you cope with PMS. Eat an overall healthful diet, live an active lifestyle, relax and get plenty of sleep.

 Produced by ADA’s Public Relations Team

Milk Recommendations for InfantsFebruary 15, 2008

Cow’s milk is a great source of calcium and other nutrients, making it an ideal food for toddlers, children and adults. However, regular cow’s milk should not be consumed by infants younger than 12 months. While some infant formula is made from cow’s milk, it’s been modified for infants.

The high protein content of unmodified cow’s milk makes it hard for a baby’s system to digest and process. Potassium and sodium levels also are higher than recommended for babies.

Consult your pediatrician around your child’s first birthday for the okay to switch from formula or breast milk to cow’s milk. Visit a registered dietitian for more information on a healthful infant diet.

Produced by ADA’s Public Relations Team

Happy Valentine’s DayFebruary 14, 2008

Along with Cupids, hearts and flowers, one thing is synonymous with Valentine’s Day: Chocolate.

Among South American tribes, chocolate was considered a food of the gods; for many people, it remains just that. With planning, chocolate can fit healthfully into anyone’s Valentine’s Day plans.

The fat in chocolate is a combination of saturated and unsaturated fat and does not appear to increase blood cholesterol levels. Even so, chocolate contains calories, so eat it in moderation.

Produced by ADA’s Public Relations Team