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 …
Healthy Banana Cookies
Recipe By:K.Gailbrath “These cookies are nutritious, as well as delicious.” Ingredients 3 ripe bananas 2 cups rolled oats 1 cup dates, pitted and chopped 1/3 cup vegetable oil 1 teaspoon vanilla extract Directions Preheat oven to 350 degrees F (175 degrees C). In a large bowl, mash the bananas. Stir in oats, dates, oil, and vanilla. Mix well, and allow …
Sugar
SUGAR Sugar is pure sucrose that contains no preservatives or additives of any kind. One teaspoon of sugar is only 15 calories with no fat. It is not chemically altered or bleached and is colorless. As you know, sugar is very simple to find and is found everywhere. We are eating more sugar than ever before. Sugar is found in …
Homemade Gatorade
The recipes below are based on the ORS proven by the World Health Organization to be best for rehydration. To make something more like Gatorade, double the sugar in the recipes below and cut the sodium and potassium salts in half. ORS is saltier and less sweet than Gatorade Ingredients 16 oz bottle 1 liter/quart 1 gallon granulated sugar (Standard …
Real Foods For Runners
As we continue our training and experimenting with foods. Do you feel like you live on GU, gel, Shot bloks, and/or Gatorade? Drinking Gatorade every other water station and sucking down GU every 45 minutes can be hard on the stomach and very boring. Before all the large variety of sport supplementations, runners ate lots of produce, bread, and dairy …
Whole Wheat Wild Blueberry Ginger Muffins
These blueberry ginger muffins are 100% whole wheat and made with wild blueberries and Greek yogurt for a healthy, superfood packed breakfast or snack. YIELDS 12 10 mins Prep Time 20 mins Cook Time 30 mins Total Time Ingredients 2 cups whole wheat white flour 1 tablespoon baking powder 1/2 teaspoon kosher salt 1/2 teaspoon ground ginger 1/2 teaspoon cinnamon …