Breads, cereals, rice, and pasta 1 slice of bread (hockey puck) ½ cup of rice or pasta(muffin tin) 1 oz of snack foods…chips and pretzels (one large handful) Vegetable group ½ cup of broccoli (light bulb) ½ cup of raw or cooked vegetables (small fist) 1 cup of lettuce (four leaves or tennis ball) Medium potato (computer mouse) Fruit group …
Nutritional Guidelines For Exercise
By: Laura Burk MPH, RD, LDN For more information visit www.elb-consulting.com Daily Tips on Twitter and Facebook WATER Maximize fluid intake during the 24 hours preceding hard and long exercise days Drink extra fluid during the last 10-15 minutes before the exercise activity Consume fluid early and at regular intervals during exercise For longer workouts, choose cool, flavored beverages …
Nutrition For Outdoor Activities
Welcome to the summer sun, longer days, and chaotic schedules. With our hectic schedules and activities we often forgot to eat. Research has shown that we consume fewer calories in the summer than winter due to the heat. Regardless if we are swimming, biking, hiking, gardening, walking, running, or playing tennis, we need to pay close attention to our nutritional …
Boost Up Your Immune System
Exercise is critical to proper immune function, as many studies have shown. By the same token, don’t exercise too vigorously if you feel a cold or flu coming on, your body needs all its energy to fight the infection. Drinking milk that contains Lactobacillus appears to decrease the rate and severity of respiratory infections, according to a study in the …
Holiday Food For Thought
By: Laura Burk MPH, RD, LD Holidays are here which means pure indulgement and weight gain. The average American gains five to ten pounds between Thanksgiving and New Years. We try to follow healthy behaviors to prevent holiday weight gain, but why doesn’t it work? Regardless of our behavior, weight maintenance solely depends on calorie input versus calorie output. …
Top Ten Weight Loss Tips
By: Laura Burk, MPH, R.D., and L.D. 10. Eat a variety of foods from the Food Guide Pyramid. 9. Fill up on fruits, vegetables, and whole-grains. 8. Choose a diet low in salt and sugar. 7. Think positive and healthy thoughts. 6. Eat at least three meals a day to prevent overeating. 5. Drink 8- 8oz glasses of water (limit …
Healthy New Year’s Resolutions
By: Laura Burk, MPH, R.D., L.D.N, and Personal Trainer During this time of year, most of us are thinking about our New Year’s resolutions. Many of us have tried to lose weight, diet, and/or start an exercise program, and become discouraged before the third month rolls around. Lets start this New Year with simple and successful resolutions by focusing on …
Quick Reference To A Food Label
Food labels are wordy and difficult to read. How do you read a food label and what do the words mean? Serving Size-based on the amount most commonly eaten. This varies between food products. Servings per Container-the number of servings included in the package. Calories and Calories from Fat– Calories measure the energy supplied from food. Calories from fat reflect …
Chocolate and Sugar
By: Laura Burk MPH, RD, LD How much do you really know about chocolate? Did you know it might make you feel like you’re falling in love? Or how much less caffeine it has than coffee? Read on for fascinating trivia and a useful glossary of chocolate terms from Godiva Chocolates. There are about 5 to 10 milligrams of caffeine …
Child Obesity
The prevalence of overweight in children ages 6–11 increased from 4.0 percent in 1971–74 to 17.5 percent in 1999–2004 The prevalence of overweight in adolescents ages 12–19 increased from 6.1 percent to 17.0 percent. (NHANES, NCHS) More information can be found at www.cdc.gov. Tips to help reduce or prevent obesity Reduce calories from sugary drinks such as pop or juices Drink plenty …