January Nutrition Spotlight – Oatmeal Nutrition
By · Comments
Consumers buy more oatmeal in the month of January than any other month. It’s the perfect start to a chilly morning and provides antioxidants, iron and vitamins for optimal energy through the day. Oatmeal is a complex carbohydrate and also falls into the category of a whole grain. The soluble fiber in oats has been proven to lower cholesterol, blood pressure, and also stabilize blood sugar levels making it an optimal choice for those at risk for heart disease and diabetes. With less than 100 calories in ¾ cup, oatmeal can control your hunger, making it a diet-friendly food.
Oats are an inexpensive and versatile ingredient that can be added into cookies, meatloaf, breads and desserts. Experiment for yourself with one of these oat recipes from Eating Well.
Proper Portion Control
By · CommentsPracticing proper portion control is one of the best ways to aid in your weight loss efforts. To determine the portions right for you, enter your age, gender, height and weight at MyPlate.gov and get an estimated daily caloric intake for losing or maintaining your weight. Practice the MyPlate method by filling half your plate with fruits 
and vegetables, a quarter with a whole grain or starch, and a quarter with lean meat. Many restaurant portions have more than doubled, so consider sharing an entree or ordering an appetizer while dining out.
For serving sizes, use this printable portion size table from WebMD as a guide to remembering what a serving size should look like. A serving of meat should be the size of a deck of cards. Compare a serving of fruit to a baseball and a serving of cheese to a stack of three dice. Finally, be cautious with fats. One serving of butter, salad dressing, mayo or oil should only be the size of a poker chip. Consider measuring your servings at home for two weeks to reevaluate how much you are actually eating.
The Winter-Proof Workout – Take it Indoors Fitness
By · Comments
Indoor fitness provides an off-season outlet to maintain muscle strength, flexibility, and cardiovascular health when outdoor workouts aren’t an option. Take your workouts to your living room floor and invite a family member to join you. No fitness equipment required! Create your own indoor circuit by doing 10-20 repetitions of the following exercises; Jumping jacks, push-ups, crunches, squats, wall sit, and high knees. Repeat this series 3-5 times. After this strength building workout, cool down with a few flexibility stretches. Start by stretching your head/neck first then move down the body with shoulder rolls, torso and hip stretches. Finally, end with a lower body stretch to the quads, calves, and ankles. To track improvement, log your repetitions and increase duration and frequency each week. View more Indoor Workout Routines and Stretching Examples here.
Healthy Weight Month
By · CommentsFor many people, the New Year will start off with goals to get fit, lose weight, or eat healthy. Instead of failing to keep those resolutions two weeks after they were made, try making them a lifestyle change instead. Follow the tips below to begin a lifetime of vibrant health and wellness once and for all.
1) Make your health goal something YOU want to do, not something your boss, spouse, or friend wants you to do. Keep the focus on what you want to desire from these goals such as confidence, happiness, or more energy.
2) Make small changes one step at a time. Instead of attempting a sweeping change with lofty goals, try making incremental steps that build on each other. For example, if you want to start exercising, don’t attempt to run a marathon if you aren’t a runner. Rather increase your workouts by 5-10 minutes each week until you have reached a desired duration.
3) Write it down! Keep track of your progress in a journal or a piece of paper. This serves as a visual reminder of how far you have come. Post reminders and encouragements on your refrigerator, bulletin board, and bathroom mirror. For added accountability, tell a friend.
4) Avoid the ‘do not’s’ and stick to the ‘do’s.’ No one wants to follow a restrictive laundry list of things they shouldn’t do; don’t drink soda, don’t smoke, don’t eat dessert. Focus on your goals in a positive light instead; drink more water, take stretch breaks at work, eat more fruits and vegetables. These positive behaviors will cascade into healthy habits that won’t make you feel restrained.
This year, make a life-long resolution to maintain habits of health and wellness. Eat, drink, and be healthy in 2012!
Stay Well this Flu Season
By · CommentsAccording to the Centers for Disease Control, “the single most important thing you can do to keep f
rom getting sick is to wash your hands.” Although women tend to be healthier hand hygiene warriors, one study showed that only 75% of women and 50% of men washed their hands after using the restroom (and you don’t even want to know what that statistic was for high school boys; a scanty 8%!). Hand washing may seem like an obvious move after using the bathroom or changing a diaper, but most people don’t sprint to the sink after sneezing, coughing, handling money, or touching pets. Germs can easily enter the body by touching the eyes or nose, or through food prepared with contaminated hands. The Community Health Centers recommends washing with warm water and soap for 15-20 seconds, long enough to sing the ‘Happy Birthday’ song. Wash under the nails, between fingers, and under rings. Once hands are completely dry, turn off the faucet and open the door with a paper towel to prevent recontaminating your hands. Alcohol based hand sanitizers work when a sink isn’t available, but make sure they contain at least 60% alcohol and rub vigorously for 25 seconds. If you do get a cold or flu, please respect your coworkers by staying home and preventing the further spread of germs.
Give the Gift of Good Health
By · CommentsIt’s the season to give
, and also to receive. Giving and receiving health and fitness related gifts are a great way to encourage physical activity and promote weight loss. Ask for wellness related gifts such as a health magazine subscription, a healthy cookbook, or a body fat analyzing scale. Investing in indoor fitness equipment will prevent excuses when the weather is gloomy. You may consider asking for fitness equipment like dumbbells, workout DVD’s, a yoga mat, or a gym membership. Your loved ones will become aware of your health and wellness efforts and support you in the process.
Crazy For Cocoa
By · Comments
Happy Hot Cocoa Day!
Good news for hot cocoa lovers- A study from Cornell University reveals winter’s favorite beverage may have more antioxidants per cup than a glass of red wine or green tea. Cocoa powder is derived from a bean that contains large quantities of the flavonoid, procyanidin. Antioxidants and flavonoids are compounds that have been shown to slow aging and prevent chronic diseases such as cancer and heart disease. The antioxidants in cocoa powder show up in highest amounts in unprocessed chocolate.
Many pre-packaged hot cocoa mixes made from milk solids don’t contain as many antioxidants and flavonoids as pure dark cocoa powder. For maximum antioxidant benefit, mix one tablespoon of pure organic dark chocolate cocoa powder with one cup of skim milk which adds a bone building dose of calcium and vitamin D. For a healthy variation, try making a batch with soy milk, a sprinkle of cinnamon, or a teaspoon of pure maple syrup. Try this healthy hot cocoa recipe from EatingWell, and get a tasty dose of antioxidants.
Healthy Substitutions for Your Holiday Meal
By · CommentsAs we acknowledge Good Nutrition Month in November, we want to shed light on some of our season
al favorites that can take a nutritional twist to decrease calories without sacrificing flavor. Canned cranberry sauce can be alternated with chopped whole cranberries, oranges, and apple bits for a colorful fruit salad with less sugar and more fiber. Pies can be made with less cholesterol by substituting two egg whites for every whole egg. For baked goods like cakes and quick breads, try substituting unsweetened applesauce for oil. Greek yogurt is a great alternative for any recipe calling for cream, sour cream, or mayonnaise. Try this high protein yogurt in mashed potatoes or sweet potato casserole. Steamed cauliflower is an easy addition to mashed potatoes to sneak in an extra serving of vegetables. Removing the skin from the turkey can also cut fat and calories. Make en effort this year to offer healthy sides and low fat desserts, and remember to keep portions in check! Resources such as Check Your Health and The Sneaky Chef offer endless possibilities.
Great American Smokeout- Happening Today!
By · CommentsMake November 17th Your Day to Quit. 
The American Cancer Society is marking its annual Great American Smokeout on Thursday, November 17th. The observance encourages smokers to use the date to make a plan to quit, or to plan in advance and quit smoking that day. Nearly every 8 seconds a life is lost due to tobacco, which accumulates to 5 million deaths a year. Roughly 80-90% of lung cancer deaths happen to those who smoke. Smoking harms nearly every organ in the body, and drastically increases the risk for heart disease, COPD, and multiple kinds of cancer. Quitting the habit is not easy, but with a network of support and help from great resources like the American Cancer Society, it is possible. If you are interested in quitting smoking, click here to find the strategy that will work best for you. Join the estimated 46 million Americans that have quit smoking for good, and make November 17th the last day for you.
Step Out to Stop Diabetes
By · CommentsNovember is American Diabetes Month. 
Roughly 79 million Americans are at risk for developing type 2 diabetes at some point in their life. It is estimated that by the year 2050, 1 in 3 Americans will have diabetes. This month, it’s time to rally together to offer support for those with diabetes and promote the prevention of this costly and deadly disease.
The onset of type 2 diabetes can be prevented or delayed through a healthy lifestyle. Obesity is one of the biggest risk factors for diabetes, so maintaining a healthy weight and staying physically active is essential. A healthy diet also plays a big role in prevention. Include complex carbohydrates such as whole grains and plant-based foods such as fruits and vegetables. Avoid sugary foods such as soda, candy and desserts, as these can cause a rapid spike in blood sugar and also contribute to weight gain. To learn more about diabetes, visit the American Diabetes Association.
If you are interested in supporting efforts to stop diabetes, join the movement and Step Out to Stop Diabetes. Participate in one of the many Step Out walks happening across the country this month. Find out where the nearest walk is, and how you can donate or participate for this great cause.