tag:blogger.com,1999:blog-17782078573901359592024-03-19T15:59:00.202-04:00Eat Right KnoxEat Better. Feel Better.KANDhttp://www.blogger.com/profile/05068770816289826779noreply@blogger.comBlogger133125tag:blogger.com,1999:blog-1778207857390135959.post-73707661150569091002014-04-22T15:06:00.000-04:002014-04-22T15:06:06.615-04:00Starvation Mode is a Myth.<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Calibri; font-size: 15.0pt; mso-bidi-font-family: Calibri;">Starvation mode is a myth.<o:p></o:p></span></div>
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<span style="font-family: Calibri; font-size: 15.0pt; mso-bidi-font-family: Calibri;">Yes, you read that right—it doesn't exist.
No matter how many times you’ve heard it and from however many sources-- it
simply is not true. It’s what my friend Blake refers to a “bro-science”
(as in “Hey, Bro, I heard… [insert latest health claim here]”).<o:p></o:p></span></div>
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<span style="font-family: Calibri; font-size: 15.0pt; mso-bidi-font-family: Calibri;">Your body requires a certain amount of calories
to maintain weight—if you fall below that , you lose weight.
Period. If you fall way below that, you will continue to lose.
There is no magic number of extremely low caloric intake where your body will
refuse to lose weight.<o:p></o:p></span></div>
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<b><span style="font-family: Calibri; font-size: 15.0pt; mso-bidi-font-family: Calibri;">But please keep reading!!!</span></b><span style="font-family: Calibri; font-size: 15.0pt; mso-bidi-font-family: Calibri;"><o:p></o:p></span></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Calibri; font-size: 15.0pt; mso-bidi-font-family: Calibri;">However, if you consistently take in fewer than
your basal metabolic rate (you can find this out through the Bod Pod or I can
calculate it for you) you are setting yourself up to fail. For starters,
periods of severe caloric restriction almost always lead to periods of overeating,
which makes weight loss virtually impossible. Also, your body is an
amazingly adaptive organism. If you consistently take in very few
calories, your body will adjust to this by becoming very efficient.
Simply put, you will burn fewer calories to accomplish just about anything,
making weight loss virtually impossible. Taking in fewer than 1200
calories a day makes adequate protein, vitamin and mineral intake impossible to
achieve, as well, meaning your overall health status declines (the exact opposite
of what we’re trying to do!) and your body burns muscle for fuel—muscle is
metabolically active tissue, so this causes your body’s calorie-burning power
to decrease even more.<o:p></o:p></span></div>
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<span style="font-family: Calibri; font-size: 15.0pt; mso-bidi-font-family: Calibri;">So now what? Well, if you are not losing
weight but your caloric intake is at or below the minimum, the answer is not
always “eat more.” More often than not, there is an error in your
estimated intake or you are overcompensating for restriction by overeating on
other days. My suggestion, in this case, is to stop counting calories.
(Yes, you read that right.) Focus instead on listening to your
body. Eat at regular intervals throughout your day, and include a
protein, lots of vegetables and a little bit of quality carbohydrates (fruit,
sweet potato, beans, brown rice, etc.). If the scale is stuck, focus on
your healthy habits (the things you can control)… work out regularly, eat
intuitively and nutritiously and avoid the scale for a week or two. Keep
a log of your food choices, but don’t count the calories—just use it as a tool
for mindfulness.<o:p></o:p></span></div>
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<span style="font-family: Calibri; font-size: 15.0pt; mso-bidi-font-family: Calibri;">Karen Lacey, MS, RD, LDN</span><o:p></o:p></div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1778207857390135959.post-78445873041533516982014-03-16T15:28:00.000-04:002014-03-16T15:28:32.162-04:00Creamy Mashed Cauliflower<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
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<b><span style="font-family: Arial; font-size: 18.0pt; mso-fareast-font-family: "Times New Roman";">Creamy Mashed
Cauliflower<o:p></o:p></span></b></div>
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<a href="http://www.eatingwell.com/recipes/creamy_mashed_cauliflower.html"><span style="color: black; font-family: Arial; font-size: 9.0pt; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman";">http://www.eatingwell.com/recipes/creamy_mashed_cauliflower.html</span></a><span style="font-family: Arial; font-size: 9.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
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<i><span style="font-family: Arial; font-size: 9.0pt; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman";">From EatingWell:
February/March 2005, The EatingWell Diabetes Cookbook (2005)</span></i><span style="font-family: Arial; font-size: 9.0pt; mso-fareast-font-family: "Times New Roman";">
<o:p></o:p></span></div>
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<span style="font-family: Arial; font-size: 9.0pt; mso-fareast-font-family: "Times New Roman";">Our savory cauliflower puree makes a perfect low-carb
stand-in for mashed potatoes. It gets its fabulous flavor from garlic,
buttermilk and a touch of butter and, best of all, it has about one-quarter of
the calories of typical mashed potatoes. If you like, vary it by adding
shredded low-fat cheese or chopped fresh herbs.<o:p></o:p></span></div>
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<b><span style="font-family: Arial; font-size: 9.0pt; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman";">4 servings, 3/4
cup each </span></b><span style="font-family: Arial; font-size: 9.0pt; mso-fareast-font-family: "Times New Roman";">| </span><b><span style="font-family: Arial; font-size: 9.0pt; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman";">Active
Time:</span></b><span style="font-family: Arial; font-size: 9.0pt; mso-fareast-font-family: "Times New Roman";"> 15 minutes | </span><b><span style="font-family: Arial; font-size: 9.0pt; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman";">Total
Time:</span></b><span style="font-family: Arial; font-size: 9.0pt; mso-fareast-font-family: "Times New Roman";"> 30 minutes <o:p></o:p></span></div>
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<b><span style="font-family: Arial; font-size: 13.5pt; mso-fareast-font-family: "Times New Roman";">Ingredients<o:p></o:p></span></b></div>
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<li class="MsoNormal" style="line-height: normal; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: Arial; font-size: 9.0pt; mso-fareast-font-family: "Times New Roman";">8
cups bite-size cauliflower florets (about 1 head)<o:p></o:p></span></li>
<li class="MsoNormal" style="line-height: normal; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: Arial; font-size: 9.0pt; mso-fareast-font-family: "Times New Roman";">4
cloves garlic, crushed and peeled<o:p></o:p></span></li>
<li class="MsoNormal" style="line-height: normal; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: Arial; font-size: 9.0pt; mso-fareast-font-family: "Times New Roman";">1/3
cup nonfat buttermilk (see Tip)<o:p></o:p></span></li>
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teaspoons extra-virgin olive oil, divided<o:p></o:p></span></li>
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teaspoon butter<o:p></o:p></span></li>
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teaspoon salt<o:p></o:p></span></li>
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ground pepper to taste<o:p></o:p></span></li>
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fresh chives for garnish<o:p></o:p></span></li>
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<b><span style="font-family: Arial; font-size: 13.5pt; mso-fareast-font-family: "Times New Roman";">Preparation<o:p></o:p></span></b></div>
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<!--[if !supportLists]--><span style="font-family: Arial; font-size: 9.0pt; mso-fareast-font-family: Arial;"><span style="mso-list: Ignore;">1.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-family: Arial; font-size: 9.0pt; mso-fareast-font-family: "Times New Roman";">Place
cauliflower florets and garlic in a steamer basket over boiling water, cover
and steam until very tender, 12 to 15 minutes. (Alternatively, place florets
and garlic in a microwave-safe bowl with 1/4 cup water, cover and microwave on
High for 3 to 5 minutes.)<o:p></o:p></span></div>
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the cooked cauliflower and garlic in a food processor. Add buttermilk, 2
teaspoons oil, butter, salt and pepper; pulse several times, then process until
smooth and creamy. Transfer to a serving bowl. Drizzle with the remaining 2
teaspoons oil and garnish with chives, if desired. Serve hot.<o:p></o:p></span></div>
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<b><span style="font-family: Arial; font-size: 13.5pt; mso-fareast-font-family: "Times New Roman";">Nutrition<o:p></o:p></span></b></div>
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<b><span style="font-family: Arial; font-size: 9.0pt; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman";">Per serving :</span></b><span style="font-family: Arial; font-size: 9.0pt; mso-fareast-font-family: "Times New Roman";">
107 Calories; 7 g Fat; 1 g Sat; 4 g Mono; 3 mg Cholesterol; 10 g Carbohydrates;
5 g Protein; 4 g Fiber; 339 mg Sodium; 288 mg Potassium<o:p></o:p></span></div>
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<span style="font-family: Arial; font-size: 9.0pt; mso-fareast-font-family: "Times New Roman";">1/2 Carbohydrate Serving<o:p></o:p></span></div>
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<b><span style="font-family: Arial; font-size: 9.0pt; mso-bidi-font-size: 11.0pt; mso-fareast-font-family: "Times New Roman";">Exchanges:</span></b><span style="font-family: Arial; font-size: 9.0pt; mso-fareast-font-family: "Times New Roman";">
2 vegetable, 1 1/2 fat<o:p></o:p></span></div>
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<b><span style="font-family: Arial; font-size: 13.5pt; mso-fareast-font-family: "Times New Roman";">Tips & Notes<o:p></o:p></span></b></div>
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No buttermilk? You can use buttermilk powder prepared according to package
directions. Or make “sour milk”: mix 1 tablespoon lemon juice or vinegar
to 1 cup milk.<o:p></o:p></span></li>
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Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1778207857390135959.post-35491259487515947392014-01-02T20:44:00.001-05:002014-01-02T20:44:15.822-05:00Healthy Restaurant Eating<div style="border-bottom: solid #4F81BD 1.0pt; border: none; mso-element: para-border-div; padding: 0in 0in 4.0pt 0in;">
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Healthy Restaurant Eating<o:p></o:p></div>
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<div class="MsoNormal">
General Tips:<o:p></o:p></div>
<div class="MsoListParagraphCxSpFirst" style="margin-left: 1.0in; mso-add-space: auto; mso-list: l6 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Wingdings; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;"><span style="mso-list: Ignore;">Ø<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]-->Don’t arrive starving (don’t skip meals prior,
don’t overdo pre-meal foods or SKIP)<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 1.0in; mso-add-space: auto; mso-list: l6 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Wingdings; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;"><span style="mso-list: Ignore;">Ø<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]-->Skip the fried stuff<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 1.0in; mso-add-space: auto; mso-list: l6 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Wingdings; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;"><span style="mso-list: Ignore;">Ø<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]-->Check out websites for healthiest choices in
advance<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 1.0in; mso-add-space: auto; mso-list: l6 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Wingdings; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;"><span style="mso-list: Ignore;">Ø<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]-->Cut your meal in half (save for later or split
with a friend)<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 1.0in; mso-add-space: auto; mso-list: l6 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Wingdings; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;"><span style="mso-list: Ignore;">Ø<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]-->Don’t drink your calories<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 1.0in; mso-add-space: auto; mso-list: l6 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Wingdings; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;"><span style="mso-list: Ignore;">Ø<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]-->Personalize it (sauce on side, extra vegetable,
substitutions)<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 1.0in; mso-add-space: auto; mso-list: l6 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Wingdings; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;"><span style="mso-list: Ignore;">Ø<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]-->Avoid buffets<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 1.0in; mso-add-space: auto; mso-list: l6 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Wingdings; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;"><span style="mso-list: Ignore;">Ø<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]-->Use the Plate Method<o:p></o:p></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEDuDeFIMevXRJRDbu3bMl1opfLSH0Dw8ojZVfZL6eziJCsNXq3ICxKZfHGPCMBljgyP5WkWqCv3sMV1KxgyD9U5xf_mrlDDwqWwTvh1KvdKB18Lf783i3A1iJR8Tas1o6by42pp7iYZw/s1600/MyPlate.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEDuDeFIMevXRJRDbu3bMl1opfLSH0Dw8ojZVfZL6eziJCsNXq3ICxKZfHGPCMBljgyP5WkWqCv3sMV1KxgyD9U5xf_mrlDDwqWwTvh1KvdKB18Lf783i3A1iJR8Tas1o6by42pp7iYZw/s1600/MyPlate.png" /></a></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEip_tGNUPnjOz39WFQJiNggEVzvDcn8DDFj0SVekDZDVat57FCT9z2pYyzB6rI3WvMayovIpwdrGuvya9qqngzjqDHfiIinljH28p1YF6vYr9k7fORbvq6SY-ha99Pmn5oGDhO7oI6r7N4/s1600/restaurant+code+words.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="234" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEip_tGNUPnjOz39WFQJiNggEVzvDcn8DDFj0SVekDZDVat57FCT9z2pYyzB6rI3WvMayovIpwdrGuvya9qqngzjqDHfiIinljH28p1YF6vYr9k7fORbvq6SY-ha99Pmn5oGDhO7oI6r7N4/s320/restaurant+code+words.png" width="320" /></a></div>
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<br /></div>
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<a href="http://www.bing.com/images/search?q=plate+method&view=detail&id=3795C5A62C45C56A64E9C2BF4F332EB3DBB92181&first=0&FORM=IDFRIR"><span style="color: #0044cc; font-family: Arial; mso-no-proof: yes; text-decoration: none; text-underline: none;"><!--[if gte vml 1]><v:shapetype id="_x0000_t75"
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<span style="mso-no-proof: yes;"><!--[if gte vml 1]><v:shape
id="Picture_x0020_3" o:spid="_x0000_i1026" type="#_x0000_t75" style='width:401pt;
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<div class="MsoNormal">
<u><br /></u></div>
<div class="MsoNormal">
<u><br /></u></div>
<div class="MsoNormal">
<u><br /></u></div>
<div class="MsoNormal">
<u><br /></u></div>
<div class="MsoNormal">
<u><br /></u></div>
<div class="MsoNormal">
<u><br /></u></div>
<div class="MsoNormal">
<u><br /></u></div>
<div class="MsoNormal">
<u><br /></u></div>
<div class="MsoNormal">
<u><br /></u></div>
<div class="MsoNormal">
<u><br /></u></div>
<div class="MsoNormal">
<u><br /></u></div>
<div class="MsoNormal">
<u><br /></u></div>
<div class="MsoNormal">
<u><br /></u></div>
<div class="MsoNormal">
<u><br /></u></div>
<div class="MsoNormal">
<u>Mexican Restaurant</u>:</div>
<div class="MsoNormal">
<o:p></o:p></div>
<div class="MsoListParagraphCxSpFirst" style="mso-list: l2 level1 lfo2; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Wingdings; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;"><span style="mso-list: Ignore;">Ø<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]-->Portion out 15 chips and send the rest back (or
skip entirely)<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l2 level1 lfo2; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Wingdings; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;"><span style="mso-list: Ignore;">Ø<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]-->“On the rocks” vs. frozen margarita (<u>or just
drink WATER</u>)<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l2 level1 lfo2; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Wingdings; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;"><span style="mso-list: Ignore;">Ø<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]-->Choose a veggie burrito<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l2 level1 lfo2; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Wingdings; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;"><span style="mso-list: Ignore;">Ø<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]-->Fajitas with chicken and veggies (limit to 2
tortillas, skip the extras)<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l2 level1 lfo2; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Wingdings; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;"><span style="mso-list: Ignore;">Ø<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]-->Chicken soft tacos or Fish tacos (NOT fried)<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l2 level1 lfo2; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Wingdings; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;"><span style="mso-list: Ignore;">Ø<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]-->Sub corn or wheat tortillas (fewer calories and
a good whole grain source) or NAKED <span style="font-family: Wingdings; mso-ascii-font-family: Calibri; mso-char-type: symbol; mso-hansi-font-family: Calibri; mso-symbol-font-family: Wingdings;"><span style="mso-char-type: symbol; mso-symbol-font-family: Wingdings;">J</span></span><o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l2 level1 lfo2; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Wingdings; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;"><span style="mso-list: Ignore;">Ø<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]-->Grilled chicken with vegetables<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l2 level1 lfo2; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Wingdings; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;"><span style="mso-list: Ignore;">Ø<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]-->Use salsa as dressing and skip the cheese and
sour cream<o:p></o:p></div>
<div class="MsoListParagraphCxSpLast" style="mso-list: l2 level1 lfo2; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Wingdings; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;"><span style="mso-list: Ignore;">Ø<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]-->Don’t eat the bowl if choosing taco salad<o:p></o:p></div>
<div class="MsoNormal">
<u>Italian Restaurant</u>:<o:p></o:p></div>
<div class="MsoListParagraphCxSpFirst" style="mso-list: l3 level1 lfo3; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Wingdings; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;"><span style="mso-list: Ignore;">Ø<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]-->Skip the breadbasket<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l3 level1 lfo3; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Wingdings; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;"><span style="mso-list: Ignore;">Ø<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]-->Choose soup and Salad<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l3 level1 lfo3; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Wingdings; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;"><span style="mso-list: Ignore;">Ø<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]-->Stick to plain pastas with red sauce and skip
the added cheese<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l3 level1 lfo3; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Wingdings; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;"><span style="mso-list: Ignore;">Ø<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]-->Grilled chicken or fish and vegetables (Chicken
Cacciatore)<o:p></o:p></div>
<div class="MsoListParagraphCxSpLast" style="mso-list: l3 level1 lfo3; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Wingdings; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;"><span style="mso-list: Ignore;">Ø<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]-->Box at least half your entrée before eating<o:p></o:p></div>
<div class="MsoNormal">
<u>Pizza</u>:<o:p></o:p></div>
<div class="MsoListParagraphCxSpFirst" style="mso-list: l5 level1 lfo4; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Wingdings; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;"><span style="mso-list: Ignore;">Ø<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]-->Order<span style="mso-spacerun: yes;">
</span>thin and crispy crust<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l5 level1 lfo4; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Wingdings; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;"><span style="mso-list: Ignore;">Ø<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]-->Vegetarian pizza<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l5 level1 lfo4; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Wingdings; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;"><span style="mso-list: Ignore;">Ø<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]-->Half the cheese<o:p></o:p></div>
<div class="MsoListParagraphCxSpLast" style="mso-list: l5 level1 lfo4; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Wingdings; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;"><span style="mso-list: Ignore;">Ø<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]-->Stick to 2 slices and a big salad<o:p></o:p></div>
<div class="MsoNormal">
<u>Asian Restaurant:<o:p></o:p></u></div>
<div class="MsoListParagraphCxSpFirst" style="mso-list: l7 level1 lfo6; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Wingdings; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;"><span style="mso-list: Ignore;">Ø<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]-->Start with soup instead of egg roll (skip the
crunchy noodles)<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l7 level1 lfo6; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Wingdings; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;"><span style="mso-list: Ignore;">Ø<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]-->Chicken, shrimp or tofu with vegetables in light
sauce (NOT fried)<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l7 level1 lfo6; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Wingdings; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;"><span style="mso-list: Ignore;">Ø<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]-->Choose brown rice when available<o:p></o:p></div>
<div class="MsoListParagraphCxSpLast" style="mso-list: l7 level1 lfo6; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Wingdings; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;"><span style="mso-list: Ignore;">Ø<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]-->Limit to one cup of rice (NOT fried!)<o:p></o:p></div>
<div class="MsoNormal">
<u>American Restaurant</u>:<o:p></o:p></div>
<div class="MsoListParagraphCxSpFirst" style="mso-list: l4 level1 lfo7; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Wingdings; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;"><span style="mso-list: Ignore;">Ø<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]-->Start with a broth-based soup or salad with
vinaigrette dressing (on side and use lightly)<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l4 level1 lfo7; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Wingdings; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;"><span style="mso-list: Ignore;">Ø<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]-->Skip the breadbasket<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l4 level1 lfo7; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Wingdings; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;"><span style="mso-list: Ignore;">Ø<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]-->Choose whole grain bread for sandwiches, or
open-faced<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l4 level1 lfo7; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Wingdings; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;"><span style="mso-list: Ignore;">Ø<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]-->Grilled fish, pork tenderloin or chicken and
vegetables<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l4 level1 lfo7; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Wingdings; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;"><span style="mso-list: Ignore;">Ø<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]-->Make a meal at the salad bar (limit toppings
like cheese, bacon, croutons, dressing)<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l4 level1 lfo7; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Wingdings; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;"><span style="mso-list: Ignore;">Ø<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]-->Top baked potatoes with salsa or steak sauce
instead of butter and sour cream<o:p></o:p></div>
<div class="MsoListParagraphCxSpLast" style="mso-list: l4 level1 lfo7; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Wingdings; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;"><span style="mso-list: Ignore;">Ø<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]-->Watch portion size on steak and choose leanest
cuts (sirloin, flank, tenderloin)<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<u>Fast Food</u>:<o:p></o:p></div>
<div class="MsoListParagraphCxSpFirst" style="mso-list: l0 level1 lfo5; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Wingdings; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;"><span style="mso-list: Ignore;">Ø<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]-->6” Subway sub with carrots or fruit for side
item (skip mayo, ½ cheese)<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo5; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Wingdings; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;"><span style="mso-list: Ignore;">Ø<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]-->Grilled chicken sandwich (skip the mayo)<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo5; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Wingdings; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;"><span style="mso-list: Ignore;">Ø<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]-->Small or Junior hamburger (Happy Meal)<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo5; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Wingdings; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;"><span style="mso-list: Ignore;">Ø<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]-->Turkey or veggie burger with non-fried vegetable
side dish <o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo5; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Wingdings; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;"><span style="mso-list: Ignore;">Ø<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]-->Salad with low fat salad dressing (skip cheese
and croutons)<o:p></o:p></div>
<div class="MsoListParagraphCxSpLast" style="mso-list: l0 level1 lfo5; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Wingdings; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;"><span style="mso-list: Ignore;">Ø<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]-->Don’t assume something is healthy/low cal—look
it up<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
My Favorite “Best Bites” Restaurant Meals… These meals have
500 calories or less:<o:p></o:p></div>
<div class="MsoListParagraphCxSpFirst" style="mso-list: l1 level1 lfo8; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]--><u>Chick Fil A</u> – Chargrilled Chicken
Sandwich, Fruit Cup and Diet Lemonade (370)<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l1 level1 lfo8; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]--><u>Taco Bell</u> - Two Fresco Soft Beef Tacos
with Mexican Rice and a bottle of water (470)<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l1 level1 lfo8; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]--><u>Subway</u> - 6-inch Roast Beef Sub on 9-Grain
(no cheese, oil or mayo) with Veggie Delite Salad with Fat-Free Italian
Dressing and Medium Unsweetened Iced Tea (400)<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l1 level1 lfo8; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]--><u>Panera </u>– Spinach Power Salad and
Unsweetened Tropical Hibiscus Herbal Iced Tea (460)<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l1 level1 lfo8; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]--><u>Pizza Hut</u> - Two Slices Thin ‘N Crispy
Pizza (12") with Quartered Ham & Pineapple, and Medium Diet Coke (360)<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l1 level1 lfo8; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]--><u>McDonalds </u>- Premium Grilled Chicken
Classic Sandwich with a Side Salad with Newman's Own Low Fat Balsamic
Vinaigrette, and a Medium Unsweetened Iced Tea (480)<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l1 level1 lfo8; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]--><u>KFC </u>- <span style="mso-bidi-font-family: Arial;">3 Crispy Strips with Green Beans and 3" Corn on the Cob, and a
Medium Diet Pepsi (475)</span><o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l1 level1 lfo8; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]--><u>Mooyah –</u> Turkey Iceburger with pickles
and tomato, Small Fries and water (495)<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l1 level1 lfo8; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]--><u>Ruby Tuesday’s </u><span style="mso-spacerun: yes;"> </span>– Top Sirloin steak with Steamed Broccoli
(471)<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l1 level1 lfo8; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]--><u>Applebee’s </u>– Weight Watchers Jalapeño
Lime Shrimp (300)<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l1 level1 lfo8; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]--><u>Olive Garden </u>– Herb Grilled Salmon (480)<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l1 level1 lfo8; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]--><u>Red Lobster </u>– Oven Broiled Fish, Steamed
Broccoli and Side Salad w/ Red Wine Vinaigrette (480)<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l1 level1 lfo8; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]--><u>Chilis </u>– Chicken Fajitas w/o tortillas
and condiments (330) (or “naked” Fajita Trio for 510)<o:p></o:p></div>
<div class="MsoListParagraphCxSpLast" style="mso-list: l1 level1 lfo8; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]--><u>Outback </u>– Outback Special 6 oz. with
Grilled Asparagus and Mixed Seasonal Veggies (403)<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
More
Information:<o:p></o:p></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<a href="http://eatthis.menshealth.com/content/14-best-fast-food-meals-under-500-calories">http://eatthis.menshealth.com/content/14-best-fast-food-meals-under-500-calories</a><o:p></o:p></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<a href="http://www.ivillage.com/10-fast-food-lunches-under-500-calories/4-a-142429">http://www.ivillage.com/10-fast-food-lunches-under-500-calories/4-a-142429</a><o:p></o:p></div>
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<a href="http://fitbie.msn.com/slideshow/400-calorie-restaurant-meals">http://fitbie.msn.com/slideshow/400-calorie-restaurant-meals</a><o:p></o:p></div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1778207857390135959.post-32513245247825497022014-01-02T20:44:00.000-05:002014-01-02T20:44:01.001-05:00Have a Plan This Holiday Season<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Calibri; font-size: 15.0pt; mso-bidi-font-family: Calibri;">Have a plan (before you even walk in the door)–
and stick to it! (even if the plan is to indulge). It's much easier to relax,
enjoy and get back on track if you plan sensible indulgences into the season...<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Calibri; font-size: 15.0pt; mso-bidi-font-family: Calibri;">Step One - Eat before you go. Focus on some
lean protein and lots of veggies so you are satisfied instead of starving when
you arrive.<o:p></o:p></span></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<br /></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Calibri; font-size: 15.0pt; mso-bidi-font-family: Calibri;">Step Two - Survey the spread. Don't just
dive right in to the buffet. Make a lap around the table and see what
your options are before you fill your plate. Decide which indulgences are
"worth it."<o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: Calibri; font-size: 15.0pt; mso-bidi-font-family: Calibri;">Step Three - Fill a small plate (½ veggies, ¼
protein like shrimp or lean meat, ¼ plate starches and treats). Enjoy a
small amount of treats that you love and can't have any other time.<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Calibri; font-size: 15.0pt; mso-bidi-font-family: Calibri;">Step Four - Savor and enjoy every bite! (and if
it isn't as awesomely delicious as you thought it would be, don't finish it)<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="font-family: Calibri; font-size: 15.0pt; mso-bidi-font-family: Calibri;">Step Five - Hang out away from the food.
Lingering around the food makes it more likely that you will continue to
nibble. Get outta there!<o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: Calibri; font-size: 15.0pt; mso-bidi-font-family: Calibri;">Step Six - Get back on track.<o:p></o:p></span></div>
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<b><span style="font-family: Calibri; font-size: 15.0pt; mso-bidi-font-family: Calibri;">H</span></b><span style="font-family: Calibri; font-size: 15.0pt; mso-bidi-font-family: Calibri;">ydrate<o:p></o:p></span></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b><span style="font-family: Calibri; font-size: 15.0pt; mso-bidi-font-family: Calibri;">E</span></b><span style="font-family: Calibri; font-size: 15.0pt; mso-bidi-font-family: Calibri;">xercise<o:p></o:p></span></div>
<div class="MsoNormal" style="mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b><span style="font-family: Calibri; font-size: 15.0pt; mso-bidi-font-family: Calibri;">A</span></b><span style="font-family: Calibri; font-size: 15.0pt; mso-bidi-font-family: Calibri;">cknowledge slip-ups and move
on<o:p></o:p></span></div>
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<b><span style="font-family: Calibri; font-size: 15.0pt; mso-bidi-font-family: Calibri;">R</span></b><span style="font-family: Calibri; font-size: 15.0pt; mso-bidi-font-family: Calibri;">esume healthy habits</span><o:p></o:p></div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1778207857390135959.post-81899889636238855722013-12-09T18:28:00.000-05:002013-12-09T18:28:56.534-05:00Seven Holiday Tips<div style="border-bottom: solid #4F81BD 1.0pt; border: none; mso-element: para-border-div; padding: 0in 0in 4.0pt 0in;">
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<span style="mso-fareast-font-family: "Times New Roman";">Seven Holiday
Tips<o:p></o:p></span></div>
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<span style="color: #333333; font-family: Cambria; font-size: 12.0pt; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman";">Want to enjoy the holidays and the food and still stay
healthy? Planning ahead is important, especially if you have diabetes. The
seven tips below can help guide you through your next holiday event:<o:p></o:p></span></div>
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<li class="MsoNormal" style="color: #333333; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l0 level1 lfo1; mso-margin-top-alt: auto; tab-stops: list .5in;"><b><span style="font-family: Cambria; font-size: 12.0pt; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman";">Focus
on friends and family instead of food. </span></b><span style="font-family: Cambria; font-size: 12.0pt; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman";">Remember, the holidays are a time to slow down
and catch up with your loved ones. Play games, volunteer, or spend time
outdoors enjoying the winter weather together. <o:p></o:p></span></li>
<li class="MsoNormal" style="color: #333333; line-height: normal; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><b><span style="font-family: Cambria; font-size: 12.0pt; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman";">It’s a party, but don't overdo it. </span></b><span style="font-family: Cambria; font-size: 12.0pt; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman";">Eat slowly, and really enjoy the foods that
you may only have once a year. If the meal will be served near your usual
meal time, try to eat the same amount of carbohydrate that you normally
would for a meal. If you plan to have a dessert, cut back on other
carbohydrate food in the main course. Make sure your portions
are reasonable and resist going back for second helpings.<o:p></o:p></span></li>
<li class="MsoNormal" style="color: #333333; line-height: normal; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><b><span style="font-family: Cambria; font-size: 12.0pt; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman";">Eat before you eat. </span></b><span style="font-family: Cambria; font-size: 12.0pt; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman";">Don’t skip meals or snacks earlier in the day
to “save” calories and carbs for the large holiday feast later on. If you
skip meals, it will be harder to keep your blood glucose in control. Also,
if you arrive somewhere hungry, you will be more likely to
overeat.<o:p></o:p></span></li>
<li class="MsoNormal" style="color: #333333; line-height: normal; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><b><span style="font-family: Cambria; font-size: 12.0pt; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman";">Bring what you like. </span></b><span style="font-family: Cambria; font-size: 12.0pt; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman";">Don't spend time worrying about what will be
served. Offer to bring your favorite diabetes-friendly dish. It could be a
low-sugar or low-fat version of recipe. If you count carbs, check your
recipe’s nutrition facts so you know how big a serving is and how many
carbs it has.<o:p></o:p></span></li>
<li class="MsoNormal" style="color: #333333; line-height: normal; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><b><span style="font-family: Cambria; font-size: 12.0pt; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman";">Drink in moderation.</span></b><span style="font-family: Cambria; font-size: 12.0pt; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman";"> If you drink </span><span style="color: windowtext;"><a href="http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/alcohol.html?utm_source=WWW&utm_medium=ContentPage&utm_content=HolidayMealPlanning_SevenTips&utm_campaign=CON"><span style="font-family: Cambria; font-size: 12.0pt; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman";">alcohol</span></a></span><span style="font-family: Cambria; font-size: 12.0pt; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman";">, remember to eat something beforehand to
prevent low blood glucose levels later. Whether it’s a glass of
eggnog or red wine, holiday drinks can add a significant amount of
calories to your holiday intake. Keep it to no more than 1 drink for women
and 2 drinks for men.<o:p></o:p></span></li>
<li class="MsoNormal" style="color: #333333; line-height: normal; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><b><span style="font-family: Cambria; font-size: 12.0pt; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman";">Stay active. </span></b><span style="font-family: Cambria; font-size: 12.0pt; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman";">One reason that we have problems managing
diabetes and weight during the holidays is our lack of physical activity.
Sure, the holidays are busy, but plan time into each day for exercise and
don’t break your routine. Make the holidays an active time!<o:p></o:p></span></li>
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time to do some physical activity.<o:p></o:p></span></li>
<li class="MsoNormal" style="color: #333333; line-height: normal; mso-list: l0 level2 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 1.0in;"><span style="font-family: Cambria; font-size: 12.0pt; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman";">Train for and participate in a local holiday
run or walk (like a turkey trot or reindeer run).<o:p></o:p></span></li>
<li class="MsoNormal" style="color: #333333; line-height: normal; mso-list: l0 level2 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 1.0in;"><span style="font-family: Cambria; font-size: 12.0pt; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman";">Start a game of pick-up football or play
other games in the yard.<o:p></o:p></span></li>
<li class="MsoNormal" style="color: #333333; line-height: normal; mso-list: l0 level2 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 1.0in;"><span style="font-family: Cambria; font-size: 12.0pt; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman";">Bundle up and go for a walk with your loved
ones after eating a holiday dinner.<o:p></o:p></span></li>
<li class="MsoNormal" style="color: #333333; line-height: normal; mso-list: l0 level2 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 1.0in;"><span style="font-family: Cambria; font-size: 12.0pt; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman";">Offer to help clean up after a
meal instead of sitting in front of leftover food. This will help
you avoid snacking on it and get you moving around!<o:p></o:p></span></li>
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<li class="MsoNormal" style="color: #333333; line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l0 level1 lfo1; mso-margin-top-alt: auto; tab-stops: list .5in;"><b><span style="font-family: Cambria; font-size: 12.0pt; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman";">If
you overindulge, get back on track. </span></b><span style="font-family: Cambria; font-size: 12.0pt; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman";">If you eat more carbs or food than you planned
for, don’t think you have failed. Stop eating for the night and
focus on spending the rest of your time with the people around you.
Include extra exercise, monitor your blood glucose levels, and get back on
track with your usual eating habits the next day.</span><span style="font-family: Cambria; font-size: 10.0pt; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></li>
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Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1778207857390135959.post-36239972590139595262013-12-06T07:46:00.000-05:002013-12-06T07:46:47.206-05:0010 Holiday Cooking Tips<!--[if gte mso 9]><xml>
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likely to nibble.<o:p></o:p></span></div>
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<br /></div>
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macaroni and cheese and dinner rolls?
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<br /></div>
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bread) based stuffing<o:p></o:p></span></div>
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roasted garlic rather than butter and salt to add flavor<o:p></o:p></span></div>
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less available.<o:p></o:p></span></div>
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membership to the clean plate club, and let others do the same. It’s easy for our eyes to be bigger than our
stomach at this time of year. It can end
up as “waste” or “on your waist.” You
decide.<o:p></o:p></span></div>
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home with others. Stock up on “Gladware”
and get it out of the house<o:p></o:p></span></div>
<!--EndFragment-->Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1778207857390135959.post-69941450746907879342013-10-07T14:32:00.003-04:002013-10-07T14:32:21.931-04:00
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<b><span style="color: #466800; font-family: Georgia; font-size: 14.0pt; mso-bidi-font-family: Georgia;">Cancer Prevention through Diet<o:p></o:p></span></b></div>
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<i><span style="color: #4d4d4d; font-family: Verdana; mso-bidi-font-family: Verdana;">By Anna Gewecke, MS RD LDN</span></i><span style="color: #4d4d4d; font-family: Verdana; mso-bidi-font-family: Verdana;"><o:p></o:p></span></div>
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<span style="color: #4d4d4d; font-family: Verdana; mso-bidi-font-family: Verdana;">When you have a friend or family member who is battling
cancer, it can make you wonder “how can I keep this from happening to me?”
There are different types of risk factors for cancer. Some you can affect, and
some you are stuck with. Age, sex, and family history are risk factors that you
can’t change. However, there are many things you can change, and these will not
only lower your risk for cancer, but also for heart disease, diabetes and
overweight.<o:p></o:p></span></div>
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<span style="color: #4d4d4d; font-family: Verdana; mso-bidi-font-family: Verdana;">First, eat right! There are many specific
recommendations that go into this, but they boil down to eating more plant
foods (whole grains, fruits, vegetables, legumes and nuts), and eating less
meat , processed, high fat, high salt, and high sugar foods.<o:p></o:p></span></div>
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<span style="color: #4d4d4d; font-family: Verdana; mso-bidi-font-family: Verdana;">Specifically,<o:p></o:p></span></div>
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<span style="color: #4d4d4d; font-family: Verdana; mso-bidi-font-family: Verdana;">Strive to eat 7-9 servings of fruits and vegetables each
day. This sounds like a lot, but when you consider how many meals and snacks
you eat, along with portion sizes, it will seem much more manageable. A serving
of veggies is a half a cup of cooked or raw veggies, or a cup of leafy
lettuces- that’s not very big! It’s the same for a serving of fruit- half a
cup, or one small piece. If you can have a piece of fruit with breakfast, and
for a midmorning snack, then you can eat two servings (one cup) of veggies with
lunch and supper and a dessert of fruit, then you’re at 7 servings already!<o:p></o:p></span></div>
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<span style="color: #4d4d4d; font-family: Verdana; mso-bidi-font-family: Verdana;">Whenever you can choose produce with a lot of color-
like orange carrots or sweet potatoes, dark green spinach or broccoli, red
tomatoes or watermelon, yellow pineapple or peppers, you are making your meal
both pretty, and extra healthy. Fruits and veggies are “color coded” to let you
know what kind of nutrients that they contain. So the more natural color you
get at a meal, the greater the variety of nutrients, and the stronger they are
at fighting off cancer.<o:p></o:p></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvfrmekhdJVmtPmaWotjstYu4jyXxsOREQhsNXJidbufl_dyRATngfP50-UWWaF6jnEk6pc6EkvzO6XghuUV0VeBslYI4vkjVJGi32FiAHMRxhvS2qXMCGWGO8aMBxPiwY6EFbc-rcu94/s1600/Untitled1.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvfrmekhdJVmtPmaWotjstYu4jyXxsOREQhsNXJidbufl_dyRATngfP50-UWWaF6jnEk6pc6EkvzO6XghuUV0VeBslYI4vkjVJGi32FiAHMRxhvS2qXMCGWGO8aMBxPiwY6EFbc-rcu94/s1600/Untitled1.png" /></a></div>
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<br /></div>
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<span style="color: #4d4d4d; font-family: Verdana; mso-bidi-font-family: Verdana;">Foods that you should include regularly include<o:p></o:p></span></div>
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veggies (broccoli, cauliflower, cabbage, Brussels sprouts, kale)<o:p></o:p></span></div>
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and grape juice<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="color: #4d4d4d; font-family: Verdana; mso-bidi-font-family: Verdana; mso-fareast-font-family: Verdana;">•<span style="font-family: 'Times New Roman'; font-size: 7pt;"> </span></span><!--[endif]--><span style="color: #4d4d4d; font-family: Verdana; mso-bidi-font-family: Verdana;">Green
tea<o:p></o:p></span></div>
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soy foods (tofu, tempeh, soy milk, miso, edamame)<o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="color: #4d4d4d; font-family: Verdana; mso-bidi-font-family: Verdana; mso-fareast-font-family: Verdana;">•<span style="font-family: 'Times New Roman'; font-size: 7pt;"> </span></span><!--[endif]--><span style="color: #4d4d4d; font-family: Verdana; mso-bidi-font-family: Verdana;">Whole
grains<o:p></o:p></span></div>
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<span style="color: #4d4d4d; font-family: Verdana; mso-bidi-font-family: Verdana;">After you have served yourself vegetables for a meal,
fill most of the rest of your plate with a whole grain such as whole wheat
bread, brown rice, or whole wheat pasta. These foods have many vitamins,
minerals, fiber and other nutrients that both strengthen your immune system to
fight cancer, and remove cholesterol from your body to fight heart disease.
These carbohydrate-rich foods give you the energy that you need to be about
your business, and the fiber in whole grains makes them last longer so that you
don’t feel exhausted 30 minutes after eating.<o:p></o:p></span></div>
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<span style="color: #4d4d4d; font-family: Verdana; mso-bidi-font-family: Verdana;">When you choose all these plant foods, and fill up on
them, you’ll have less room for the foods that can promote cancer. High sugar
and calorie dense foods like snack cakes, sugary sodas, French fries, chips and
other “junk foods” don’t provide many nutrients, but can contribute to weight
gain. Other foods to limit include smoked or cured meats (like bacon, sausage,
bologna, ham and many sandwich meats), and salty foods.<o:p></o:p></span></div>
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<span style="color: #4d4d4d; font-family: Verdana; mso-bidi-font-family: Verdana;">Eat lean protein with your meals to keep your body
healthy. These include legumes such as pinto beans, white beans and black-eyed
peas, nuts, lean fresh meats like beef or pork tenderloin, skinless chicken or
turkey, fish, low fat cheeses, eggs, and milk. Choose red meats, beef, pork and
lamb less often- limit them to less than 18 ounces a week. You can have a 3
ounce serving of one of these up to six days a week, and stay within this
recommendation. If you can have a meatless meal once or twice a week, you’ll be
getting more of the healthy plant foods- beans and vegetables- and have an easy
way to limit your red meat consumption.<o:p></o:p></span></div>
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<span style="color: #4d4d4d; font-family: Verdana; mso-bidi-font-family: Verdana;">In order to prevent cancer, it is also important to get
exercise. The American College of Sports Medicine recommends that we all get at
least 30 minutes of moderate exercise every day. These activities include
walking, dancing, bicycling, ice and roller skating, horseback riding,
canoeing, yoga, volleyball, golfing, softball, baseball, badminton, doubles
tennis, downhill skiing, mowing the lawn, general and garden maintenance.
That’s quite a list, and most of us like at least one activity on it. What is
the best exercise? The one that you’ll do regularly because you enjoy it.<o:p></o:p></span></div>
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<span style="color: #4d4d4d; font-family: Verdana; mso-bidi-font-family: Verdana;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6lE4UAIbfwH-sjMJA9F1_FFtx2Y-8ua_PiRgNyxDoCsrW6qnTtqFIYGKmBZE6mwOxA4E61UT3ec8KPpLwnqT4Fc_vytwWniosiAxjxiQOx1MUWpbt77RAX5oobIhxeFiS0480z3nnM1U/s1600/Untitled2.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6lE4UAIbfwH-sjMJA9F1_FFtx2Y-8ua_PiRgNyxDoCsrW6qnTtqFIYGKmBZE6mwOxA4E61UT3ec8KPpLwnqT4Fc_vytwWniosiAxjxiQOx1MUWpbt77RAX5oobIhxeFiS0480z3nnM1U/s1600/Untitled2.png" /></a></div>
<div class="MsoNormal" style="margin-bottom: 12.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: #4d4d4d; font-family: Verdana; mso-bidi-font-family: Verdana;"><br /></span></div>
<div class="MsoNormal">
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o:spid="_x0000_i1025" type="#_x0000_t75" style='width:225pt;height:150pt;
visibility:visible'>
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o:title=""/>
</v:shape><![endif]--><!--[if !vml]--><!--[endif]--></span><span style="color: #4d4d4d; font-family: Verdana; mso-bidi-font-family: Verdana;"><o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 12.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: #4d4d4d; font-family: Verdana; mso-bidi-font-family: Verdana;">Both eating well and getting enough exercise will help
you do the last thing that helps you to prevent cancer: maintain a healthy body
weight. Studies have shown that risk for many cancers including breast and
colon cancer is lower in people who are leaner. If you are currently
overweight, even losing just 10% of your current weight will help you to have a
lower risk for cancer, heart disease and diabetes.<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 12.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: #4d4d4d; font-family: Verdana; mso-bidi-font-family: Verdana;">If you would like more information about cancer
prevention, and healthy recipes, look at the website for the American Institute
for Cancer Research – <a href="http://www.aicr.org/"><span style="color: #466800;">www.aicr.org</span></a>.<o:p></o:p></span></div>
<b><span style="color: #4d4d4d; font-family: Verdana; font-size: 10.0pt; mso-ansi-language: EN-US; mso-bidi-font-family: Verdana; mso-bidi-language: AR-SA; mso-fareast-font-family: "MS 明朝"; mso-fareast-language: EN-US;">Resources:
American
Institute for Cancer Research <a href="http://www.aicr.org/"><span style="color: #466800;">www.aicr.org</span><u><span style="color: #466800; text-decoration: none; text-underline: #466800; text-underline: none;">
</span></u></a>American College of Sports Medicine <a href="http://www.acsm.org/"><span style="color: #466800;">www.acsm.org</span></a>
WebMD
<a href="http://www.webmd.com/diet/features/lose-weight-gain-tons-of-benefits"><span style="color: #466800;">http://www.webmd.com/diet/features/lose-weight-gain-tons-of-benefits</span></a></span></b><!--EndFragment-->
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1778207857390135959.post-61660133678658893002013-09-13T16:00:00.003-04:002013-09-13T16:01:04.194-04:00<!--[if !mso]>
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</v:shape><![endif]--><!--[if !vml]--><!--[endif]--><b><span style="color: #466800; font-family: Georgia; font-size: 14.0pt; mso-bidi-font-family: Georgia;">Food for Thought </span></b></div>
<div class="separator" style="clear: both; text-align: center;">
<b><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgSHmXBM49TD9v3xdJGTe-ERzB812u-PIPU9L3zbmKzBL61bFD_3pSbSFRYx976y9nFiNV2MDrUE09eREq4BtWs46faB2nY_bKOI-yVh0sl0Oy8196XWrU0YGhUPlEmq5YICTVehRiSG-U/s1600/Think,+food.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgSHmXBM49TD9v3xdJGTe-ERzB812u-PIPU9L3zbmKzBL61bFD_3pSbSFRYx976y9nFiNV2MDrUE09eREq4BtWs46faB2nY_bKOI-yVh0sl0Oy8196XWrU0YGhUPlEmq5YICTVehRiSG-U/s1600/Think,+food.png" /></a></b></div>
<b> <o:p></o:p></b><br />
<div class="MsoNormal" style="margin-bottom: 12.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: #4d4d4d; font-family: Verdana; mso-bidi-font-family: Verdana;">Food for Thought contains articles on various nutrition
topics written by KAND dietitians.<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 20.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<b><span style="color: #466800; font-family: Georgia; font-size: 14.0pt; mso-bidi-font-family: Georgia;">Local foods, are they better for
you?<o:p></o:p></span></b></div>
<div class="MsoNormal">
<span style="color: #4d4d4d; font-family: Verdana; mso-bidi-font-family: Verdana;">By Wendy Markham<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 12.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: #4d4d4d; font-family: Verdana; mso-bidi-font-family: Verdana;">When you think about nutrition, you most often think
about what nutrients are in the food. What vitamins does it have, fat,
calories, and the favorite, calories? What is not often considered is
where the food is from. In our global market, we are able to buy foods imported
from all over the world. In some ways, this gives us an edge on nutrition by
providing many options to suit all tastes. You no longer have to settle for
oranges or strawberries to get vitamin C. Now, you can run to the supermarket
and purchase exotic fruits from far away countries to get the same vitamin C
but with a different flavor. Food is also more accessible. Now, you can run to
the local super store and buy your produce in the same location as where you
purchase hardware, clothes, and even have your car worked on. Time and travel
reduce vital nutrients.<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 12.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: #4d4d4d; font-family: Verdana; mso-bidi-font-family: Verdana;">While all these options are pleasing to the palate,
there are some downsides to the global food market. Food travels an average of
1500-2500 miles from farm to table. Fruits and vegetables shipped from distant
states and countries can spend up to seven to fourteen days in transit before
they arrive in the market. Most fruit and vegetables sold in supermarkets are
chosen for the ability to withstand harvesting equipment and extended travel,
not taste. This results in very little variety in plants grown.<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 12.0pt; mso-layout-grid-align: none; mso-pagination: none; text-autospace: none;">
<span style="color: #4d4d4d; font-family: Verdana; mso-bidi-font-family: Verdana;">Does distance make a difference in nutrition? The answer
is yes. Spinach stored at room temperature loses between 50 and 90 percent of
its vitamin C within 24 hours of being picked and spoils after five days. Time
and exposure to light destroys folic acid, a vital nutrient in many green leafy
vegetables. Vitamin C, the B vitamins and vitamin E are all important
antioxidants that protect against disease, because they attack free radicals
which cause oxidative stress and damage our cells leading to cancer and heart
disease. These vitamins are particularly sensitive to time. These vitamins are
often not in fruit and vegetables that are picked green – they are picked green
so they will survive.<o:p></o:p></span></div>
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<span style="color: #4d4d4d; font-family: Verdana; mso-bidi-font-family: Verdana;">Any fruit or vegetable is a healthy choice. Here’s
a few good reasons to buy local:<a href="http://www.eatrightknox.org/wp-content/uploads/haslam-farmers-market-small.jpg"><span style="color: #466800; text-decoration: none; text-underline: none;"><o:p></o:p></span></a></span></div>
<div class="MsoNormal">
<span style="color: #466800; font-family: Verdana; mso-bidi-font-family: Verdana;"><span style="color: #466800; text-decoration: none; text-underline: none;"><!--[if gte vml 1]><v:shape
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</v:shape><![endif]--><!--[if !vml]--><!--[endif]--><o:p></o:p></span></span></div>
<div class="MsoNormal" style="margin-left: .5in; mso-layout-grid-align: none; mso-list: l0 level1 lfo1; mso-pagination: none; tab-stops: 11.0pt .5in; text-autospace: none; text-indent: -.5in;">
<!--[if !supportLists]--><span style="color: #4d4d4d; font-family: Verdana; mso-bidi-font-family: Verdana; mso-fareast-font-family: Verdana;">•<span style="font-family: 'Times New Roman'; font-size: 7pt;"> </span></span><!--[endif]--><span style="color: #4d4d4d; font-family: Verdana; mso-bidi-font-family: Verdana;">Local
food is fresh and tastes good. Food grown in your own community was probably
picked within the past day or two. It is usually full of flavor and has not
lost nutrients due to processing and shipping.<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-left: .5in; mso-layout-grid-align: none; mso-list: l0 level1 lfo1; mso-pagination: none; tab-stops: 11.0pt .5in; text-autospace: none; text-indent: -.5in;">
<!--[if !supportLists]--><span style="color: #4d4d4d; font-family: Verdana; mso-bidi-font-family: Verdana; mso-fareast-font-family: Verdana;">•<span style="font-family: 'Times New Roman'; font-size: 7pt;"> </span></span><!--[endif]--><span style="color: #4d4d4d; font-family: Verdana; mso-bidi-font-family: Verdana;">Local
food supports local farm families. Local farmers who sell directly to consumers
or to local stores, markets, or institutions can get better prices for their
food, which means that farm families can keep their farm operating.<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-left: .5in; mso-layout-grid-align: none; mso-list: l0 level1 lfo1; mso-pagination: none; tab-stops: 11.0pt .5in; text-autospace: none; text-indent: -.5in;">
<!--[if !supportLists]--><span style="color: #4d4d4d; font-family: Verdana; mso-bidi-font-family: Verdana; mso-fareast-font-family: Verdana;">•<span style="font-family: 'Times New Roman'; font-size: 7pt;"> </span></span><!--[endif]--><span style="color: #4d4d4d; font-family: Verdana; mso-bidi-font-family: Verdana;">Local
food builds a strong community. When you buy directly from the farmer, you are
establishing a direct connection between with those responsible for growing the
food you are eating.<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-left: .5in; mso-layout-grid-align: none; mso-list: l0 level1 lfo1; mso-pagination: none; tab-stops: 11.0pt .5in; text-autospace: none; text-indent: -.5in;">
<!--[if !supportLists]--><span style="color: #4d4d4d; font-family: Verdana; mso-bidi-font-family: Verdana; mso-fareast-font-family: Verdana;">•<span style="font-family: 'Times New Roman'; font-size: 7pt;"> </span></span><!--[endif]--><span style="color: #4d4d4d; font-family: Verdana; mso-bidi-font-family: Verdana;">Local
food helps preserve farmland. Farmland will survive only as long as farms make money.
When you buy locally grown food, you are doing something to help preserve the
land needed to help our community have access to food.<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-left: .5in; mso-layout-grid-align: none; mso-list: l0 level1 lfo1; mso-pagination: none; tab-stops: 11.0pt .5in; text-autospace: none; text-indent: -.5in;">
<!--[if !supportLists]--><span style="color: #4d4d4d; font-family: Verdana; mso-bidi-font-family: Verdana; mso-fareast-font-family: Verdana;">•<span style="font-family: 'Times New Roman'; font-size: 7pt;"> </span></span><!--[endif]--><span style="color: #4d4d4d; font-family: Verdana; mso-bidi-font-family: Verdana;">Local
food supports a clean environment. The average distance most food travels is up
to 1400 miles. This burns up a great deal of gas and creates pollution.
Food that is grown and sold locally travels a much shorter distance.<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-left: .5in; mso-layout-grid-align: none; mso-pagination: none; tab-stops: 11.0pt .5in; text-autospace: none;">
<br /></div>
<div class="MsoNormal">
<span style="color: #4d4d4d; font-family: Verdana; mso-bidi-font-family: Verdana;"><a href="http://www.eatrightknox.org/wp-content/uploads/farmers-markets-local.pdf"><span style="color: #466800;">Click here</span></a> for more information on Knoxville area
farmer’s markets.</span><o:p></o:p></div>
<!--EndFragment-->Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1778207857390135959.post-35709264648246986132013-07-15T14:55:00.000-04:002013-07-15T14:55:05.080-04:00<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHAY0MbwRtCkFB3XoS1D5qLAEw2P7rywpVBdlzJG5U0JLGpRLjRb-Ty_q4mD-VH0RaOZrDbkn-l9-XTkXUKf8hNza-2hyphenhyphenrAGfIbME_60qU7I4fOugYpp0D8T5-ZcL0_Owm0m6scpTWfkI/s1600/grapefruit.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHAY0MbwRtCkFB3XoS1D5qLAEw2P7rywpVBdlzJG5U0JLGpRLjRb-Ty_q4mD-VH0RaOZrDbkn-l9-XTkXUKf8hNza-2hyphenhyphenrAGfIbME_60qU7I4fOugYpp0D8T5-ZcL0_Owm0m6scpTWfkI/s200/grapefruit.png" width="194" /></a></div>
<div style="text-align: center;">
<b><span style="font-size: large;">Summer Hydration</span></b></div>
<br />
<br />
<br />
<br />
<br />
<br />
<br />
With temperatures warming up hydration becomes even more important for kids and adults that are spending time outside in the sun, even more so for those that are ACTIVE.<br />
<br />
<b>5 Tips for Staying Hydrated:</b><br />
1)<span class="Apple-tab-span" style="white-space: pre;"> </span>Aim for a hydration goal—below are general daily fluid recommendations.(1)<br />
<br />
<ul>
<li>Children:</li>
<ul>
<li>4-8 years: 57.5 oz. (7 cups)</li>
<li>9-13 years: Girls 71 oz.(9 cups), Boys 81 oz.(10 cups)</li>
<li>14-18 years: Girls 78 oz. (10 cups), Boys 111 oz. (14 cups)</li>
</ul>
<li>19 years or older:</li>
<ul>
<li>Females: 91 oz. (11 cups)</li>
<li>Males: 125 oz. (15 cups)</li>
</ul>
</ul>
<br />
2)<span class="Apple-tab-span" style="white-space: pre;"> </span><b>Get a re-usable water bottle</b>—keep it with you and fill it throughout the day. If you don’t keep it with you, you won’t drink it!<br />
<br />
<ul>
<li>32 oz. bottle = 4 cups-start refilling it 2x/day and work up to meet your needs!</li>
</ul>
<br />
3)<span class="Apple-tab-span" style="white-space: pre;"> </span><b>Monitor your hydration</b>—check the urine color at your first bathroom visit of the day<br />
<br />
<ul>
<li>Lemonade or lighter = Good hydration status</li>
<li>Apple juice or darker = You need fluids, drink up!</li>
</ul>
<div>
</div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="webkit-fake-url://78A2F378-94DE-4B62-B45F-C6E618B4B926/application.pdf" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="webkit-fake-url://78A2F378-94DE-4B62-B45F-C6E618B4B926/application.pdf" /></a></div>
4)<span class="Apple-tab-span" style="white-space: pre;"> </span><b>Eat foods with high water content</b>—this includes fresh fruit, crisp lettuce, 100% fruit popsicles, real fruit smoothies, Jell-o salad made with fresh fruit or low-fat yogurts. <br />
<img src="webkit-fake-url://663152D9-3FE6-4CD4-A938-E3D5F5FB9F29/application.pdf" /> <img src="webkit-fake-url://3C3FE9E1-5A42-458A-A39C-2336847B9BCC/application.pdf" /> <img src="webkit-fake-url://675FBF98-0A63-476A-BB54-5578EEA15E40/application.pdf" /> <img src="webkit-fake-url://93CDC4C4-FDDC-4BBA-9702-0E463D1F9088/application.pdf" /> <img src="webkit-fake-url://ADA0AEEC-4999-4B3B-9FFE-0E77A77E59F3/application.pdf" /> <img src="webkit-fake-url://80D187FC-31E8-4B71-88B6-41DCAAC07DC9/application.pdf" /> <br />
5)<span class="Apple-tab-span" style="white-space: pre;"> </span><b>For athletes/ACTIVE people</b>—the recommendations above do not include fluids needed to replenish sweat loss during activity. The more you sweat, the more you need!<br />
<br />
<ul>
<li>Aim for 1-2 gulps of fluid every 15 minutes of activity</li>
<li>Sports drinks-There is nothing wrong with sports drinks, they just need to be used appropriately. They replenish our body with electrolytes and keep our body fueled with carbohydrates/sugar during intense activity for optimal athletic performance. Sports drinks should be used during activity; not as a drink with meals, and not for young children or low-active adults. </li>
<ul>
<li><b>When should I drink them? </b></li>
<ul>
<li>During high intensity training or workouts</li>
<ul>
<li>Is sweat dripping and visible in your hair or on your shirt?</li>
</ul>
<li>Long duration sports games, practices, training, or workouts</li>
<ul>
<li>Baseball, endurance running or circuit training</li>
</ul>
</ul>
</ul>
</ul>
<br />
Your daily fluids should come mainly from WATER with low-fat milk, or 100% fruit juices to round it out. If you notice that you start to urinate more while increasing the amount of fluids you’re drinking—don’t worry, that’s normal. Your body will adjust to a hydrated state over time and will only be temporary. Making an effort to hydrate more can be an adjustment for some but is well worth it, so drink up!<br />
<br />
Contributed by Amanda Poppleton, Bowling Green State University Dietetic Intern<br />
<br />
Fluid Recommendations were taken from Institute of Medicine of the National Academies. Dietary Reference Intakes (DRIs) Tables. Recommended Daily Allowance and Adequate Intake Values: Total Water and Macronutrients. Available at: http://iom.edu/Activities/Nutrition/SummaryDRIs/~/media/Files/Activity%20Files/Nutrition/DRIs/New%20Material/3_RDA%20AI%20AMDR%20Values_Total%20Water%20and%20Macronutr.pdf<br />
<div>
<br /></div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1778207857390135959.post-62516224645307168802013-06-05T13:21:00.000-04:002013-06-05T13:21:00.260-04:00Farmers' Market: April - November 2013
<span style="font-family: inherit;">Finally, summer is here and we can all enjoy the bounty
of fruits and vegetables that East Tennessee has to offer. East Tennessee has a
rich agricultural community, offering a wide variety of local foods including
meat, produce, and dairy! </span><br />
<span style="font-family: inherit;"></span><br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhECCaePC2ceneDww4rCUIiXf_m7m6EdlCJMppKxW1ohTRa8oRaLcYOFicbM2_isrT2qTzGR5M66fcR-M9_dn2kwkbV6fT1fNrMkkDXLpoNwcASXDPZkv5AKQk5zBg6QVYms-SXCRyifGc/s1600/Veggie+1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: inherit;"><img border="0" height="268" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhECCaePC2ceneDww4rCUIiXf_m7m6EdlCJMppKxW1ohTRa8oRaLcYOFicbM2_isrT2qTzGR5M66fcR-M9_dn2kwkbV6fT1fNrMkkDXLpoNwcASXDPZkv5AKQk5zBg6QVYms-SXCRyifGc/s400/Veggie+1.jpg" width="400" /></span></a></div>
<span style="font-family: inherit;"></span><br />
<span style="font-family: inherit;">We are lucky to have access to heirloom fruits,
vegetables, and grain such as Cherokee purple tomatoes, pesticide-free
strawberries, and Hickory Cane corn in East Tennessee. We can also buy
grass-fed beef, free-range chickens and eggs, and the prosciutto of the
South—Benton’s bacon! Eating locally and in season can change your perspective
on how incredible fruits and vegetables can taste. Eating your vegetables is
hardly a chore when they’re bursting with flavor and freshness. Market season
allows the farmers and artisans to exhibit their hard work and we’ve been
looking forward to it since December. </span><br />
<span style="font-family: inherit;"></span><br />
<strong><span style="font-family: inherit;">Visit every vendor</span></strong><br />
<span style="font-family: inherit;">There are numerous vendors at every farmers market, and
each has special heirloom varieties of produce that cannot be seen in a regular
grocery store. These include heirloom red, green, or purple okra, purple beans,
ambrosia corn, watermelon radishes, over 20 types of tomatoes, and much more.
There are also vendors who sell handmade products such as buttermilk soap,
candles, goat cheese, and granola.<span style="mso-spacerun: yes;"> </span></span><br />
<span style="font-family: inherit;"> </span><br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgv5-lGiKsn7nZWYm44B5vjNc2MVUSPBcsKQNVt7QWI6s-IZclKYFXzWoZQbCuCWU-OfCjRQbqMQcAwAis63KyjeLQzoRMYjrvaHh2EeoI36HL03V3KcRT4bKTnnB3WWlBPnWI1A-mHWh0/s1600/Veggie+2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: inherit;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgv5-lGiKsn7nZWYm44B5vjNc2MVUSPBcsKQNVt7QWI6s-IZclKYFXzWoZQbCuCWU-OfCjRQbqMQcAwAis63KyjeLQzoRMYjrvaHh2EeoI36HL03V3KcRT4bKTnnB3WWlBPnWI1A-mHWh0/s1600/Veggie+2.jpg" /></span></a></div>
<span style="mso-spacerun: yes;"><span style="font-family: inherit;"></span></span><br />
<span style="mso-spacerun: yes;"></span><strong><span style="font-family: inherit;">Food</span></strong><br />
<span style="font-family: inherit;">Getting hungry while picking your produce? Don’t worry!
There are several food trucks and stands to satisfy your cravings. Dale’s Fried
Pies, Pop Culture popsicles, Savory and Sweet truck, Cruze Dairy Farm Milk Bar
and many others have specialty foods you cannot find at other restaurants.</span><br />
<span style="font-family: inherit;"></span><br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBy1fsEuyrR9IOIOVBRiK43IRRwkDoAm0t89k1WwWkAoyOuQ6H4kH-6bhm09ygSmDJq05tgBxlfQWWJuUqNIrg-XgzvfCHPxiJhC8xQQRqWOUce-ShblGb_rIekOcTD0ZEijbz0epCfC0/s1600/Cruze.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: inherit;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBy1fsEuyrR9IOIOVBRiK43IRRwkDoAm0t89k1WwWkAoyOuQ6H4kH-6bhm09ygSmDJq05tgBxlfQWWJuUqNIrg-XgzvfCHPxiJhC8xQQRqWOUce-ShblGb_rIekOcTD0ZEijbz0epCfC0/s320/Cruze.jpg" width="320" /></span></a></div>
<span style="font-family: inherit;"></span><br />
<strong><span style="font-family: inherit;">Giving back to your community</span></strong><br />
<span style="font-family: inherit;">Not only is shopping at your local farmers market a fun
and delicious experience, it is a chance to give back to your community. Buying
locally supports the farmers and artisans to create and expand their business.
Buying locally also takes some of the guess work out of choosing foods that are
safe and nutritious—as you can ask the farmer directly about his or her growing
and harvesting practices. Farmers also tend to have great ideas for how to
prepare the produce if it’s new to you.</span><br />
<span style="font-family: inherit;"></span><br />
<strong><span style="font-family: inherit;">Flexibility</span></strong><br />
<span style="font-family: inherit;">There is a market for almost every one. Whether you live
in Norris or Sequoyah Hills, there is a market open near you. Here is a list of
all of the market times and locations compiled by Rebecca Simmons for </span><a href="http://familyfriendlyknoxville.com/guide-to-area-farmers-markets/" target="_blank"><span style="font-family: inherit;">FamilyFriendly Knoxville</span></a><span style="font-family: inherit;">. If you’re not from this region, see
</span><a href="http://www.agriculture.state.tn.us/Marketing.asp?QSTRING=MKT" target="_blank"><span style="font-family: inherit;">Pick Tennessee Products</span></a><span style="font-family: inherit;"> for a list of markets all over TN. Also see </span><a href="http://www.picktnproducts.org/food/growing_season.html" target="_blank"><span style="font-family: inherit;">Growing Seasons</span></a><span style="font-family: inherit;"> to find out what is in season. <o:p></o:p></span><br />
<span style="font-family: inherit;">
</span><br />
<span style="font-family: inherit;">Contributed by Jaanki Purohit 2013 UTK Dietetic Intern<o:p></o:p></span><br />
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1778207857390135959.post-18923269223440708902013-05-20T13:11:00.000-04:002013-05-20T13:11:00.555-04:00Memorial Day Menu Tips
<span style="font-family: inherit;">Who doesn’t love a reason to gather family, celebrate, and
enjoy scrumptious, homemade food? A few words come to mind when I think of the
official summer kick-off: Crank up the grill. There is nothing that says summer
quite like the aroma of grilled meats carried by a gentle summer breeze coupled
with the harvest of beautiful fruits and vegetables to enjoy. As the summer
rolls in, Memorial Day celebrations give us an opportunity to get started on
the right track for season-long indulgence in the best of what summer has to
offer. The sun isn’t the only bright star of the season; summer hosts a number
of beautiful fruits and vegetables to make your Memorial Day healthy and
satisfying to all your guests. </span><br />
<span style="font-family: inherit;"></span><br />
<span style="font-family: inherit;">Memorial Day honors the fallen soldiers who protected this
country. Not surprisingly, many choose to prepare classic American dishes that
may be heavy in calories. This kick-off to summer doesn’t have to be the end of
healthy eating! Here a few tips to get your Memorial Day celebration started
off on the right track.</span><br />
<ol>
<li><div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: inherit;">Go lean! Thinking of grilling hamburgers and hotdogs but want a healthier alternative? Turkey burgers can be a great substitute for higher fat meats such as ground beef. Create a toppings bar with fresh tomatoes and greens from your local farmer’s market and give your guests the chance to create their own burger. Instead of white hamburger buns, go for whole-wheat buns to throw in some added fiber to your dish.</span></div>
</li>
<li><div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: inherit;">Take advantage of nature’s harvest. Summer not only brings the heat but also a myriad of fresh fruits and vegetables that can add some vibrant colors to any dish you prepare. In honor of the fallen soldiers, many tend to prepare dishes that highlight the red, white, and blue colors of the American flag. One easy way to do this is to use fresh summer strawberries, blueberries, and low-fat cheese and arrange the fruits seen in the picture below to create a wholesome, appetizing dessert for your guests. </span><div class="separator" style="clear: both; text-align: center;">
<span style="font-family: inherit;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDBDhM1JTZvcU3Iw2TITFY2ip9qovoyZ7UK5qIv7ccDPlaChnZBS10xcmxcHviwkOSSv1K5VWlAf0byBSvqFUFHwRHc_OQQpSoCFMBS9LTp5KvI-6u9BFYFyXS-jl8QaxGCPkis3-i8U0/s1600/Memorial+Day+Blog+Pic.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="252" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDBDhM1JTZvcU3Iw2TITFY2ip9qovoyZ7UK5qIv7ccDPlaChnZBS10xcmxcHviwkOSSv1K5VWlAf0byBSvqFUFHwRHc_OQQpSoCFMBS9LTp5KvI-6u9BFYFyXS-jl8QaxGCPkis3-i8U0/s400/Memorial+Day+Blog+Pic.jpg" width="400" /></a></span></div>
<span style="font-family: inherit;"></span><br /></div>
</li>
<li><div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: inherit;">Grilled vegetables make a winning side item.<span style="mso-spacerun: yes;"> </span>A festive veggie kabob could be a combination of sliced squash, zucchini, red onion, and bell pepper skewered and grilled to perfection to make a tasty side dish for your guests. It’s quick and easy to prepare. Better yet, the clean-up is a breeze!</span></div>
</li>
<li><div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: inherit;">100% fruit juice popsicles will have everyone staying cool. What is more refreshing in the summer than a cool popsicle on a hot summer’s eve? Instead of the sugary popsicles sold in the store, opt to make your own! Several grocery stores sell popsicle molds that you can use to create your own treats. Just pour your favorite 100% fruit juice or sparkling fruit water into the molds for a cold, invigorating dessert to beat the heat of summer. <o:p></o:p></span></div>
</li>
</ol>
<span style="font-family: inherit;">
</span><br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: inherit;">Please visit </span><a href="http://www.thebettermom.com/2012/05/healthy-delicious-memorial-day-menu/" target="_blank"><span style="font-family: inherit;">this website for more fun recipes</span></a><span style="font-family: inherit;"> for your Memorial Day
Celebration!</span></div>
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: inherit;">Contributed by Meredith Howell, 2013 UTK Dietetic Intern<o:p></o:p></span></div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1778207857390135959.post-55417044165314070272013-05-06T12:35:00.001-04:002013-05-06T12:42:49.359-04:00Guest Post & Link: Even before they are school aged, toddlers are fed junk food at day care<div style="-webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px; border: 0px currentColor; color: black; font-family: Georgia, "Times New Roman", Times, serif; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: 21px; margin: 0px; outline: 0px; padding: 0px 0px 10px; text-align: left; text-indent: 0px; text-transform: none; vertical-align: baseline; white-space: normal; word-spacing: 0px;">
<span style="font-family: Arial, Helvetica, sans-serif;">Are you worried about what your child is getting to eat at day care? </span><a href="http://www.eatrightknox.org/" target="_blank"><span style="font-family: Arial, Helvetica, sans-serif;">Knoxville Academy of Nutrition and Dietetics</span></a><span style="font-family: Arial, Helvetica, sans-serif;"> Member, Sarah Griswold, RD, recently wrote a blog article for </span><a href="http://momsrising.org/" target="_blank"><span style="font-family: Arial, Helvetica, sans-serif;">MomsRising.org</span></a><span style="font-family: Arial, Helvetica, sans-serif;">. <br />______________________________________________________________________</span></div>
<div style="-webkit-text-size-adjust: auto; -webkit-text-stroke-width: 0px; border: 0px currentColor; color: black; font-family: Georgia, "Times New Roman", Times, serif; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: 21px; margin: 0px; outline: 0px; padding: 0px 0px 10px; text-align: left; text-indent: 0px; text-transform: none; vertical-align: baseline; white-space: normal; word-spacing: 0px;">
<span style="font-family: Arial, Helvetica, sans-serif;">By trade, I am a registered dietitian. So, I know a lot more than the average mom about what to eat and what not to eat. In fact, my mother is also a registered dietitian, so the basics of a healthy diet were part of everyday life for me growing up.</span><br />
<br />
<span style="font-family: Arial, Helvetica, sans-serif;">As a dietitian, I know the importance of healthy diet for proper physical and mental development. I also know the importance of having family meals for social and emotional development. Giving my daughter the best possible start in life is a priority for me and began even before she was born. I ate a wide variety of nutritious food during my pregnancy and breastfed my daughter for 2 years. Extended breastfeeding is not something that is celebrated in my part of the country. Most breastfed infants born in the Southeast are lucky to be breastfed for the first 6 months of life. Research has clearly shown the health benefits of being breastfed; yet, we live in an environment that is not always supportive of mothers who are trying to do this.</span><br />
<br />
<span style="font-family: Arial, Helvetica, sans-serif;">As a working mom, my toddler attends child care. I give her fruit before “school,” then they feed her a morning snack, lunch and an afternoon snack. My problem is the selection of snacks. I look at the menus and see Oreos along with other items that I don’t consider nutritious being given to her at snack time. As with many good Americans (including her parents), my little girl’s favorite foods are simple carbohydrates. Crackers, cookies, pancakes, and pizza top her list. She also happily eats fruit, veggies, and many other nutritious foods, but I worry about her preferences and the precedent being set at the child care facility.</span><br />
<span style="font-family: Arial;"><br /></span><a href="http://www.momsrising.org/blog/even-before-they-are-school-aged/" target="_blank"><span style="font-family: Arial, Helvetica, sans-serif;">Read the rest of the article here.</span></a><span style="font-family: Arial, Helvetica, sans-serif;"> </span></div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1778207857390135959.post-33898711635680718082013-04-08T11:30:00.000-04:002013-05-06T12:41:59.345-04:00Nutrition in the Garden<span style="font-family: Arial, Helvetica, sans-serif;">In addition to providing essential vitamins and minerals,
diets rich in fruits and vegetables may play a role in reducing the risk for
developing chronic diseases such as obesity and heart disease. Unfortunately,
many Americans fall short of meeting the recommended number of servings of
fruits and vegetables per day (at least 5 servings, such as a small piece of
fruit or a half cup of vegetables.) The national Healthy People 2020 has listed
improving food and nutrient consumption (including fruits and vegetables) as a
Nutrition and Weight Status Objective. Research suggests that gardening can
improve dietary intake of these foods, particularly in children.<br /><br />Gardening is a perfect way to relieve stress, exercise, save
money, and improve access to nutrient-rich fruits and vegetables. Depending on
the hardiness of the plant, spring time is the time to start planting. Some
plants can be started earlier from seeds grown indoors and then transferred
outside when the ground is warmer. A well-developed garden can provide many of
the non-staple foods that a family needs every day of the year.<br /><br />Basic techniques to keep your garden fresh and flourishing (<i style="mso-bidi-font-style: normal;">adapted from Urban Extension, Illinois</i>):</span><br />
<ul><span style="font-family: Arial, Helvetica, sans-serif;">
</span>
<li><div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Arial, Helvetica, sans-serif;">Choose a good location.</span></div>
<span style="font-family: Arial, Helvetica, sans-serif;">
</span></li>
<span style="font-family: Arial, Helvetica, sans-serif;">
</span><ul><span style="font-family: Arial, Helvetica, sans-serif;">
</span>
<li><div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Arial, Helvetica, sans-serif;">Plants depend on good soil and the appropriate amount of
sunlight to grow. Most vegetables need at least 6-8 hours of sunlight, but
leafy vegetables require less. Watch out for nearby trees and shrubs that could
compete for water and nutrients. </span></div>
<span style="font-family: Arial, Helvetica, sans-serif;">
</span></li>
<span style="font-family: Arial, Helvetica, sans-serif;">
</span></ul>
<span style="font-family: Arial, Helvetica, sans-serif;">
</span>
<li><div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Arial, Helvetica, sans-serif;">Choose the right plants.</span></div>
<span style="font-family: Arial, Helvetica, sans-serif;">
</span></li>
<span style="font-family: Arial, Helvetica, sans-serif;">
</span><ul><span style="font-family: Arial, Helvetica, sans-serif;">
</span>
<li><div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Arial, Helvetica, sans-serif;">Start by choosing plants that will not be wasted. Grow what
you like! Choose hybrid vegetables that are heartier and sturdier than other
vegetables. Select seeds that have been evaluated and earned the All-American
Selections award. </span></div>
<span style="font-family: Arial, Helvetica, sans-serif;">
</span></li>
<span style="font-family: Arial, Helvetica, sans-serif;">
</span></ul>
<span style="font-family: Arial, Helvetica, sans-serif;">
</span>
<li><div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Arial, Helvetica, sans-serif;">Provide plants with good nutrients.</span></div>
<span style="font-family: Arial, Helvetica, sans-serif;">
</span></li>
<span style="font-family: Arial, Helvetica, sans-serif;">
</span><ul><span style="font-family: Arial, Helvetica, sans-serif;">
</span>
<li><div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Arial, Helvetica, sans-serif;">Prepare the soil before planting to improve the soil
structure. Use vegetable garden fertilizer or organic fertilizers like peat
moss, compost, or composted cow manure. </span></div>
<span style="font-family: Arial, Helvetica, sans-serif;">
</span></li>
<span style="font-family: Arial, Helvetica, sans-serif;">
</span></ul>
<span style="font-family: Arial, Helvetica, sans-serif;">
</span></ul>
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Arial, Helvetica, sans-serif;">Another advantage to a home garden is the option to pick and
savor fruits and vegetables at their peak flavor. When harvesting vegetables,
be careful not to bruise, break, or nick them as damaged produce will not last
as long. Additionally, only harvest good quality food. Different fruits and
vegetables require different storing conditions. Temperature and humidity are
the main factors to consider.<br /><br />With time, practice, and a little patience, a home garden
can become a relaxing hobby and a nutritious addition to a healthy diet. </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br />Katelyn Parker<br />UTK Dietetic Intern</span></div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1778207857390135959.post-85297433212659900642013-03-01T12:04:00.002-05:002013-03-01T12:05:26.488-05:00Eat Right Knox is on Pinterest!<div class="separator" style="clear: both; text-align: center;">
<span style="font-size: large;">Eat Right Knox is now on </span><a href="http://www.pinterest.com/eatrightknox" target="_blank"><span style="font-size: large;">Pinterest</span></a><span style="font-size: large;">!</span></div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<div class="separator" style="clear: both; text-align: center;">
Follow our boards for recipes and other healthy tips!</div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<div class="separator" style="clear: both; text-align: center;">
Don't forget to "like" us on <a href="http://www.facebook.com/eatrightknox" target="_blank">Facebook</a> and follow us on <a href="http://www.twitter.com/eatrightknox" target="_blank">Twitter</a> as well!</div>
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Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1778207857390135959.post-89929409865225394942013-03-01T11:58:00.002-05:002013-03-01T11:59:49.241-05:00Happy National Nutrition Month® 2013!<div style="text-align: center;">
This year's theme, "Eat Right, Your Way, Every Day," encourages personalized eating habits and styles. Many different factors can affect someone's food choices.</div>
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Tell us: How do you eat right, your way, every day?</div>
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Registered Dietitians (RDs) can help you make informed choices!</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgroPYw7Q3idXS9FEfIVUfMWfXtIbCSR3Y1Cyolpao0nyL_is8ARRxOuz8Y31XTpOJQ1SImS5qIqZ6gob9d2zptT9BDb3nYYkvjL6hyilyp38RvR6DOoTY3sVmEhemLRNP-4OJL0hZjCk1G/s1600/NNM+2013+AND.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgroPYw7Q3idXS9FEfIVUfMWfXtIbCSR3Y1Cyolpao0nyL_is8ARRxOuz8Y31XTpOJQ1SImS5qIqZ6gob9d2zptT9BDb3nYYkvjL6hyilyp38RvR6DOoTY3sVmEhemLRNP-4OJL0hZjCk1G/s400/NNM+2013+AND.png" width="340" /></a></div>
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From the <a href="http://www.eatright.org/nnm">Academy of Nutrition and Dietetics</a>: National Nutrition Month® is a nutrition education and information campaign created annually in March by the Academy of Nutrition and Dietetics. The campaign focuses attention on the importance of making informed food choices and developing sound eating and physical activity habits. This year is the 40th anniversary of National Nutrition Month®.Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1778207857390135959.post-91414378978513584032013-02-13T10:07:00.001-05:002013-02-13T10:07:22.547-05:00Keep Your Heart Healthy During American Heart Month<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj_HclstkIYwiuRTsQr3qRy1gwC21wBl7-_rrsfiwVo6wMUI3BA-UJH1FemMREAalKTXSR8sDjIz1OIcxFXxNLz2P4cp4HG1z12K-hVABW_SPrwC0w1l5i9UeaiGHFs47wYtlD7WE5Npd8B/s1600/Heart+Picture.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj_HclstkIYwiuRTsQr3qRy1gwC21wBl7-_rrsfiwVo6wMUI3BA-UJH1FemMREAalKTXSR8sDjIz1OIcxFXxNLz2P4cp4HG1z12K-hVABW_SPrwC0w1l5i9UeaiGHFs47wYtlD7WE5Npd8B/s1600/Heart+Picture.jpg" /></a></div>
The month of February allows us multiple opportunities to celebrate our hearts! Not only does this month feature Valentine’s Day as an appreciation of our love for one another, but it is also home to American Heart Month which calls to our attention the importance of heart health. Although heart disease is the leading killer of both men and women in the United States, it is in many cases preventable or controllable. There are numerous actions we can take to improve our heart health, and following a heart-healthy diet is one of many. The following list outlines ways we can highlight foods that protect and preserve our hearts and vessels:<div>
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<ul>
<li>Substitute unhealthy saturated fats with heart-healthy unsaturated fats. Saturated fats are linked with higher cholesterol levels, which are a risk factor for heart disease. These fats are found in animal products (meats, full-fat dairy products/cheeses, and butter) and the tropical oils (coconut oil, palm oil, and palm kernel oil). Healthier choices that are associated with improved cholesterol levels are monounsaturated and polyunsaturated fats and include products such as nuts and seeds; fatty fish; and olive, canola, safflower, and sunflower oils. </li>
<li>Choose lean protein and low-fat dairy over higher-fat alternatives. Lean protein and 1% or skim milk, yogurt, and cheese contain less fat and therefore protect your heart and vessels. Limit your red meat intake to once per week and instead choose alternatives such as the white meat portions of chicken and turkey, pork tenderloin, soy products, egg whites, and beans and legumes.</li>
<li>Feature fatty fish every week. Fatty fish are high in heart-healthy polyunsaturated fats. To obtain these benefits, choose fatty fishes like salmon, herring, mackerel, trout, and sardines at least twice a week.</li>
<li>Snack on nuts and seeds. Nuts and seeds – particularly walnuts, pecans, almonds, flaxseed, and sesame seeds – are also high in polyunsaturated fats and make a great heart-healthy food choice. To up your intake of protective fats, protein, and fiber, snack on a handful of unsalted nuts and seeds per day.</li>
<li>Balance your diet with fruits, vegetables, and whole grains. Not only do fruits, vegetables, and whole grains pack a punch with a multitude of vitamins and minerals, but they also contain fiber which keeps you full longer and lowers cholesterol levels. Balance a diet of heart-healthy fats with a wide variety of 3-5 servings of fruits and vegetables a day. Additionally, keep at least half of your grain intake from whole grains.</li>
<li>Limit sodium to 2300 mg per day. Because high blood pressure is a risk factor for heart disease, it is important to keep an eye on your sodium intake. To limit your daily sodium intake, avoid cured or processed meats that are packaged with salt; choose fresh, frozen, or no-salt-added canned vegetables; and add salt-free spices or herbs to your foods instead of using table salt.</li>
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It is important to remember that the above tips are best practiced in combination with maintaining a healthy weight, exercising regularly, abstaining from smoking, and regularly monitoring blood pressure and cholesterol levels. However, by incorporating these tips into your diet, you are already taking healthy steps to protect your heart in the month of February and beyond!</div>
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Written by UTK Dietetic Intern</div>
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Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1778207857390135959.post-2674073068934690192013-01-28T12:29:00.000-05:002013-01-28T12:29:12.360-05:00How to Snack Your Way Through Super Bowl Sunday
<span style="font-family: inherit;">It’s that time of year again – Super Bowl XLVII is about
to commence.<span style="mso-spacerun: yes;"> </span>Whether it’s for the
football, commercials, or halftime show, on February 3rd, 2013, many of us will
be gathering with family and friends to watch this annual event.<span style="mso-spacerun: yes;"> </span>Along with the football and camaraderie,
however, comes a lot of mindless eating.<span style="mso-spacerun: yes;">
</span>Snacks and drinks generally abound at these Super Bowl parties and given
the length of the game, much damage can be done to one’s diet by the end of the
night.<span style="mso-spacerun: yes;"> </span>But good news – it is possible to
enjoy yourself at these parties and not overdo the snacking!<span style="mso-spacerun: yes;"> </span>Below is a list of tips to help you “survive”
Super Bowl Sunday without leaving you feeling guilty the next day. <o:p></o:p></span><br />
<span style="font-family: inherit;">
</span><br />
<span style="font-family: inherit;">
<strong>1.<span style="mso-spacerun: yes;"> </span>Don’t arrive
hungry.</strong><span style="mso-spacerun: yes;"> </span>Many individuals have the
misconception that they can skip meals during the day to save calories for some
nighttime munching.<span style="mso-spacerun: yes;"> </span>This is a big
mistake!<span style="mso-spacerun: yes;"> </span>Arriving to a party hungry
makes you more likely to overeat while you are there.<span style="mso-spacerun: yes;"> </span>Try having a small snack, such as a handful
of almonds or a slice of whole grain toast with some peanut butter, before
leaving for the party.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span><br />
<span style="font-family: inherit;">
</span><br />
<div class="MsoNoSpacing" style="margin: 0in 0in 0pt;">
<span style="font-family: inherit;"><strong>2.<span style="mso-spacerun: yes;"> </span>Contribute to
the party.</strong><span style="mso-spacerun: yes;"> </span>If you’re headed to a
friend’s house, ask to bring a dish to the party.<span style="mso-spacerun: yes;"> </span>This is a great opportunity for you to bring
something healthy that everyone can enjoy.<span style="mso-spacerun: yes;">
</span>Ideas include fresh vegetables and hummus, fresh fruit and light yogurt,
turkey lettuce wraps, or chilled shrimp.<o:p></o:p></span></div>
<span style="font-family: inherit;">
</span><br />
<div class="MsoNoSpacing" style="margin: 0in 0in 0pt;">
<span style="font-family: inherit;"><strong>3.<span style="mso-spacerun: yes;"> </span>Survey the
spread.</strong><span style="mso-spacerun: yes;"> </span>When you first arrive at the
party, inspect the foods that are being served.<span style="mso-spacerun: yes;">
</span>Plan ahead for the food items you will choose to eat.<span style="mso-spacerun: yes;"> </span>Stay away from mayo-laden appetizers and
fried foods, as these are often high in calories and fat, and make sure to load
up on vitamin-rich fruits and vegetables. <o:p></o:p></span></div>
<span style="font-family: inherit;">
</span><br />
<div class="MsoNoSpacing" style="margin: 0in 0in 0pt;">
<span style="font-family: inherit;"><strong>4.<span style="mso-spacerun: yes;"> </span>Watch the
portion size.</strong><span style="mso-spacerun: yes;"> </span>Before piling your plate
with food, try to find a small appetizer plate to use.<span style="mso-spacerun: yes;"> </span>This will reduce the amount of food you can
put on your plate and will likely reduce the amount of food you consume.<span style="mso-spacerun: yes;"> </span>If only large plates are available, try
filling up half the plate.<span style="mso-spacerun: yes;"> </span>After
finishing your plate, wait about thirty minutes before returning for more.<span style="mso-spacerun: yes;"> </span>Use this time to decide if you truly are
hungry for more and if you are, grab more fruits and vegetables. <o:p></o:p></span></div>
<span style="font-family: inherit;">
</span><br />
<div class="MsoNoSpacing" style="margin: 0in 0in 0pt;">
<span style="font-family: inherit;"><strong>5.<span style="mso-spacerun: yes;"> </span>Step away from
the table.</strong><span style="mso-spacerun: yes;"> </span>Once you’ve dipped your food,
move away from the serving area.<span style="mso-spacerun: yes;"> </span>By
remaining near the food, you become more likely to return for seconds or
thirds.<span style="mso-spacerun: yes;"> </span>If you step away from the
serving table, you can remove the immediate temptation to return for more.<o:p></o:p></span></div>
<span style="font-family: inherit;">
</span><br />
<div class="MsoNoSpacing" style="margin: 0in 0in 0pt;">
<span style="font-family: inherit;">Most importantly, enjoy your time with family and friends.<span style="mso-spacerun: yes;"> </span>Try to be mindful of what you are eating, but
don’t waste the evening stressing about food.<span style="mso-spacerun: yes;">
</span>By using these tips, you will be better prepared to snack your way
through Super Bowl Sunday! <o:p></o:p></span></div>
<span style="font-family: inherit;">
<o:p> </o:p></span><br />
<span style="font-family: inherit;">
</span><br />
<div class="MsoNoSpacing" style="margin: 0in 0in 0pt;">
<span style="font-family: inherit;">Submitted by:<o:p></o:p></span></div>
<span style="font-family: inherit;">
Chrystal Haire, UTK Dietetic Intern</span>Unknownnoreply@blogger.com1tag:blogger.com,1999:blog-1778207857390135959.post-38648290009190330382013-01-23T11:41:00.001-05:002013-01-23T11:47:26.075-05:00How are your resolutions going?<span style="font-family: inherit;">
<span style="font-family: inherit;">With the New Year, resolutions to eat better and exercise
more have likely been made by many. However, creating broad goals such as these
make it easy to falter. Fortunately, it is possible to gain healthier eating
habits and engage in more physical activity if small changes are implemented
one at a time. It is easy and understandable to become overwhelmed with change,
especially when it pertains to one’s diet and overall lifestyle. In this post,
simple and manageable ways to incorporate healthy changes into one’s life will
be provided and briefly discussed.</span></span><br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUzZyDBg8Xnkp_uYelKpXb2KD0JeTQsqpjL6EQuJdrXgcwHamT7BpHTnJ5rvNGu6aC8PqCctFp4BlSYXeWmdBY0duo4_ZylidAV1N9KH_wD_pasa9at_lEBo2z-lZoak6dum6PMU0_ACyb/s1600/2013-New-Year-Image.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="211" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUzZyDBg8Xnkp_uYelKpXb2KD0JeTQsqpjL6EQuJdrXgcwHamT7BpHTnJ5rvNGu6aC8PqCctFp4BlSYXeWmdBY0duo4_ZylidAV1N9KH_wD_pasa9at_lEBo2z-lZoak6dum6PMU0_ACyb/s320/2013-New-Year-Image.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><a href="http://sandiego.planmygetaway.com/wp-content/uploads/2012/12/2013-New-Year-Image.jpg" target="_blank">Source</a></td></tr>
</tbody></table>
<span style="font-family: inherit;"><span style="font-family: inherit;">Many people have heard the phrase, “breakfast is the most
important meal of the day”, but what does it really mean? Breakfast is
literally breaking the fast. When one wakes up from a night of sleep, the body
requires fuel, i.e. food, to replenish nutrients that were metabolized to
maintain the body’s primary functions. If one does not eat anything within a
couple of hours of waking, then the body is forced to resort to other stores
and parts of the body to obtain fuel. For this reason, it is very important to
eat a healthy breakfast in order to set one up for a day of balanced eating.
Try to include a whole grain, a protein such as nuts, nut butter, or an egg,
and a source of nonfat or low fat dairy to achieve a well-balanced breakfast.
For those individuals who do not regularly consume breakfast, this could be set
as the first small change. </span></span><br />
<span style="font-family: inherit;"> </span><br />
<span style="font-family: inherit;"><div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="font-family: inherit;">In the office environment, it is easy to snack too much on
the candy that may be in the office or the sweets that are left in the break
room. Another small change that can be set is to limit the intake of these
foods. For some individuals, it may be unreasonable to completely give them up,
and this is certainly understandable. Instead, it may be more realistic to set
a limit of only enjoying these foods once or twice a week. </span></div>
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="font-family: inherit;"></span> </div>
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="font-family: inherit;">With hectic work schedules and other life demands, it can be
difficult to incorporate physical activity. Thankfully, there are ways to
increase one’s physical activity by doing things such as parking farther away
from the store, taking the stairs instead of the elevator, and going on a walk
during part of one’s lunch break. One could resolve to integrate these changes
one at a time rather than all at once. Again, once an individual feels comfortable
with the change, (s)he could then focus on the next small change.</span></div>
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="font-family: inherit;"></span> </div>
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="font-family: inherit;">Hopefully, this post has made the resolutions to exercise
more and eat better less intimidating and much more achievable. Remember that
one is not a failure if (s)he slips up in some way. Just take it as a learning
experience and press onward. Not one person is perfect, and perfection should not
be the desired outcome. Feel a sense of pride every time a small change is
achieved. Know that every small change adds up and the ultimate prize is a
healthier body!</span></div>
</span><div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="font-family: inherit;"></span><br />
<span style="font-family: inherit;">Submitted by: </span></div>
<span style="font-family: inherit;">UTK Dietetic Intern</span><br />
<div align="center">
<span style="font-family: inherit;"><strong><span style="color: orange; font-size: x-large;"></span></strong></span><br />
<span style="font-family: inherit;"><strong><span style="color: orange; font-size: x-large;">Happy New Year from Eat Right Knox!</span></strong></span></div>
<span style="font-family: inherit;"></span><br />Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1778207857390135959.post-1985759040895376052012-12-06T21:32:00.000-05:002013-01-23T11:50:05.427-05:00Avoiding the Holiday Blues: Eat This, Not ThatDecember is
the month for cocktail parties, cookie swaps and Christmas feasts.<span style="mso-spacerun: yes;"> </span>It can be challenging to make healthy choices
when there seems to always be a platter of Christmas cookies in the break room,
but it is possible! <span style="mso-spacerun: yes;"> </span>The season is full
of nutritionally beneficial fruits and vegetables, such as clementines, cranberries,
dried fruit, winter squash, brussel sprouts and spices such as ginger and
cinnamon.<span style="mso-spacerun: yes;"> </span>Unfortunately may holiday
dishes are high in fat, sugar and calories.<span style="mso-spacerun: yes;">
</span>It’s important to have a mental “game plan” about the food you eat
during this season.<span style="mso-spacerun: yes;"> </span>Whatever it is, here
are simple rules to help you stay on track and avoid using that larger belt
hole.<span style="mso-spacerun: yes;"> </span>When cooking holiday recipes, try
replacing some or all of the oil by substituting with applesauce, mashed banana
or canned pumpkin to cut out fat and calories.<span style="mso-spacerun: yes;">
</span>At parties, try piling your plate with fruit and veggies first, then go
for the meats and dips; save dessert for last.<span style="mso-spacerun: yes;">
</span>Use the three bite rule - only take three bites of a high-calorie food
and try to fill up on veggies and fruit.<span style="mso-spacerun: yes;"> </span><br />
<br />
<div class="WordSection1">
<div class="MsoNormal" style="margin-bottom: 0in; text-align: center;">
<span style="color: red; font-family: "Microsoft PhagsPa","sans-serif"; font-size: large;"><strong>Eat This, Not
That - Holidays</strong></span></div>
<table align="left" border="1" cellpadding="0" cellspacing="0" class="MsoTableGrid" style="border-collapse: collapse; border: currentColor; margin-left: 6.75pt; margin-right: 6.75pt; mso-border-alt: solid windowtext .5pt; mso-padding-alt: 0in 5.4pt 0in 5.4pt; mso-table-anchor-horizontal: margin; mso-table-anchor-vertical: paragraph; mso-table-left: left; mso-table-lspace: 9.0pt; mso-table-rspace: 9.0pt; mso-table-top: 8.1pt; mso-yfti-tbllook: 1184;">
<tbody>
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<td style="border: 1pt solid windowtext; mso-border-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 225.9pt;" valign="top" width="301"><div class="MsoListParagraphCxSpFirst" style="line-height: normal; margin: 0in; mso-add-space: auto; mso-element-anchor-horizontal: margin; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-top: 8.1pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly;">
<span style="color: #00b050; font-family: "Microsoft PhagsPa","sans-serif";"><strong>Eat This….</strong></span></div>
</td><strong>
</strong><td style="border: 1pt solid windowtext; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 202.5pt;" valign="top" width="270"><div class="MsoListParagraphCxSpLast" style="line-height: normal; margin: 0in; mso-add-space: auto; mso-element-anchor-horizontal: margin; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-top: 8.1pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly;">
<span style="color: #00b050; font-family: "Microsoft PhagsPa","sans-serif";"><strong>Not That</strong></span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 1;">
<td style="border: 1pt solid windowtext; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 225.9pt;" valign="top" width="301"><div class="MsoListParagraph" style="line-height: normal; margin: 0in; mso-add-space: auto; mso-element-anchor-horizontal: margin; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-top: 8.1pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly;">
<span style="font-family: "Microsoft PhagsPa","sans-serif";">F</span>at free milk with a splash of
eggnog</div>
</td>
<td style="border-color: currentColor windowtext windowtext currentColor; border-style: none solid solid none; border-width: medium 1pt 1pt medium; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 202.5pt;" valign="top" width="270"><div class="MsoNormal" style="line-height: normal; margin-bottom: 0in;">
Full glass of eggnog </div>
</td>
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<td style="border: 1pt solid windowtext; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 225.9pt;" valign="top" width="301"><div class="MsoListParagraphCxSpFirst" style="line-height: normal; margin: 0in; mso-add-space: auto; mso-element-anchor-horizontal: margin; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-top: 8.1pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly;">
Champagne</div>
</td>
<td style="border-color: currentColor windowtext windowtext currentColor; border-style: none solid solid none; border-width: medium 1pt 1pt medium; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 202.5pt;" valign="top" width="270"><div class="MsoListParagraphCxSpLast" style="line-height: normal; margin: 0in; mso-add-space: auto; mso-element-anchor-horizontal: margin; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-top: 8.1pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly;">
Fruity Cocktail</div>
</td>
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<td style="border: 1pt solid windowtext; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 225.9pt;" valign="top" width="301"><div class="MsoListParagraphCxSpFirst" style="line-height: normal; margin: 0in; mso-add-space: auto; mso-element-anchor-horizontal: margin; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-top: 8.1pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly;">
Beef Tenderloin</div>
</td>
<td style="border-color: currentColor windowtext windowtext currentColor; border-style: none solid solid none; border-width: medium 1pt 1pt medium; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 202.5pt;" valign="top" width="270"><div class="MsoListParagraphCxSpLast" style="line-height: normal; margin: 0in; mso-add-space: auto; mso-element-anchor-horizontal: margin; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-top: 8.1pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly;">
Prime Rib</div>
</td>
</tr>
<tr style="mso-yfti-irow: 4;">
<td style="border: 1pt solid windowtext; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 225.9pt;" valign="top" width="301"><div class="MsoListParagraph" style="line-height: normal; margin: 0in; mso-add-space: auto; mso-element-anchor-horizontal: margin; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-top: 8.1pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly;">
Angel Food Cake</div>
</td>
<td style="border-color: currentColor windowtext windowtext currentColor; border-style: none solid solid none; border-width: medium 1pt 1pt medium; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 202.5pt;" valign="top" width="270"><div class="MsoNormal" style="line-height: normal; margin-bottom: 0in;">
Buche de noel or yule log cake</div>
</td>
</tr>
<tr style="mso-yfti-irow: 5;">
<td style="border: 1pt solid windowtext; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 225.9pt;" valign="top" width="301"><div class="MsoListParagraphCxSpFirst" style="line-height: normal; margin: 0in; mso-add-space: auto; mso-element-anchor-horizontal: margin; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-top: 8.1pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly;">
Shrimp Cocktail</div>
</td>
<td style="border-color: currentColor windowtext windowtext currentColor; border-style: none solid solid none; border-width: medium 1pt 1pt medium; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 202.5pt;" valign="top" width="270"><div class="MsoListParagraphCxSpLast" style="line-height: normal; margin: 0in; mso-add-space: auto; mso-element-anchor-horizontal: margin; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-top: 8.1pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly;">
Crab Cakes</div>
</td>
</tr>
<tr style="mso-yfti-irow: 6;">
<td style="border: 1pt solid windowtext; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 225.9pt;" valign="top" width="301"><div class="MsoListParagraphCxSpFirst" style="line-height: normal; margin: 0in; mso-add-space: auto; mso-element-anchor-horizontal: margin; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-top: 8.1pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly;">
Herb Roast Red Potatoes</div>
</td>
<td style="border-color: currentColor windowtext windowtext currentColor; border-style: none solid solid none; border-width: medium 1pt 1pt medium; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 202.5pt;" valign="top" width="270"><div class="MsoListParagraphCxSpLast" style="line-height: normal; margin: 0in; mso-add-space: auto; mso-element-anchor-horizontal: margin; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-top: 8.1pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly;">
Loaded Mashed Potatoes w/ Gravy</div>
</td>
</tr>
<tr style="mso-yfti-irow: 7;">
<td style="border: 1pt solid windowtext; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 225.9pt;" valign="top" width="301"><div class="MsoListParagraphCxSpFirst" style="line-height: normal; margin: 0in; mso-add-space: auto; mso-element-anchor-horizontal: margin; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-top: 8.1pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly;">
Green Beans with Almonds</div>
</td>
<td style="border-color: currentColor windowtext windowtext currentColor; border-style: none solid solid none; border-width: medium 1pt 1pt medium; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 202.5pt;" valign="top" width="270"><div class="MsoListParagraphCxSpLast" style="line-height: normal; margin: 0in; mso-add-space: auto; mso-element-anchor-horizontal: margin; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-top: 8.1pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly;">
Green Bean Casserole</div>
</td>
</tr>
<tr style="mso-yfti-irow: 8;">
<td style="border: 1pt solid windowtext; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 225.9pt;" valign="top" width="301"><div class="MsoListParagraphCxSpFirst" style="line-height: normal; margin: 0in; mso-add-space: auto; mso-element-anchor-horizontal: margin; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-top: 8.1pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly;">
Ginger Snaps</div>
</td>
<td style="border-color: currentColor windowtext windowtext currentColor; border-style: none solid solid none; border-width: medium 1pt 1pt medium; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 202.5pt;" valign="top" width="270"><div class="MsoListParagraphCxSpLast" style="line-height: normal; margin: 0in; mso-add-space: auto; mso-element-anchor-horizontal: margin; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-top: 8.1pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly;">
Iced Gingerbread Cookies</div>
</td>
</tr>
<tr style="mso-yfti-irow: 9;">
<td style="border: 1pt solid windowtext; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 225.9pt;" valign="top" width="301"><div class="MsoListParagraphCxSpFirst" style="line-height: normal; margin: 0in; mso-add-space: auto; mso-element-anchor-horizontal: margin; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-top: 8.1pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly;">
Roasted Pistachios</div>
</td>
<td style="border-color: currentColor windowtext windowtext currentColor; border-style: none solid solid none; border-width: medium 1pt 1pt medium; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 202.5pt;" valign="top" width="270"><div class="MsoListParagraphCxSpLast" style="line-height: normal; margin: 0in; mso-add-space: auto; mso-element-anchor-horizontal: margin; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-top: 8.1pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly;">
M&M Candy</div>
</td>
</tr>
<tr style="mso-yfti-irow: 10;">
<td style="border: 1pt solid windowtext; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 225.9pt;" valign="top" width="301"><div class="MsoListParagraphCxSpFirst" style="line-height: normal; margin: 0in; mso-add-space: auto; mso-element-anchor-horizontal: margin; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-top: 8.1pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly;">
Salsa</div>
</td>
<td style="border-color: currentColor windowtext windowtext currentColor; border-style: none solid solid none; border-width: medium 1pt 1pt medium; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 202.5pt;" valign="top" width="270"><div class="MsoListParagraphCxSpLast" style="line-height: normal; margin: 0in; mso-add-space: auto; mso-element-anchor-horizontal: margin; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-top: 8.1pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly;">
Spinach & Artichoke Dip</div>
</td>
</tr>
<tr style="mso-yfti-irow: 11;">
<td style="border: 1pt solid windowtext; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 225.9pt;" valign="top" width="301"><div class="MsoListParagraphCxSpFirst" style="line-height: normal; margin: 0in; mso-add-space: auto; mso-element-anchor-horizontal: margin; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-top: 8.1pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly;">
Pretzels</div>
</td>
<td style="border-color: currentColor windowtext windowtext currentColor; border-style: none solid solid none; border-width: medium 1pt 1pt medium; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 202.5pt;" valign="top" width="270"><div class="MsoListParagraphCxSpLast" style="line-height: normal; margin: 0in; mso-add-space: auto; mso-element-anchor-horizontal: margin; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-top: 8.1pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly;">
Cheese Straws</div>
</td>
</tr>
<tr style="mso-yfti-irow: 12;">
<td style="border: 1pt solid windowtext; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 225.9pt;" valign="top" width="301"><div class="MsoListParagraphCxSpFirst" style="line-height: normal; margin: 0in; mso-add-space: auto; mso-element-anchor-horizontal: margin; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-top: 8.1pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly;">
Lighter Sweet Potato Casserole</div>
</td>
<td style="border-color: currentColor windowtext windowtext currentColor; border-style: none solid solid none; border-width: medium 1pt 1pt medium; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 202.5pt;" valign="top" width="270"><div class="MsoListParagraphCxSpLast" style="line-height: normal; margin: 0in; mso-add-space: auto; mso-element-anchor-horizontal: margin; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-top: 8.1pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly;">
Candied Yams</div>
</td>
</tr>
<tr style="mso-yfti-irow: 13;">
<td style="border: 1pt solid windowtext; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 225.9pt;" valign="top" width="301"><div class="MsoListParagraphCxSpFirst" style="line-height: normal; margin: 0in; mso-add-space: auto; mso-element-anchor-horizontal: margin; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-top: 8.1pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly;">
White Meat Turkey</div>
</td>
<td style="border-color: currentColor windowtext windowtext currentColor; border-style: none solid solid none; border-width: medium 1pt 1pt medium; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 202.5pt;" valign="top" width="270"><div class="MsoListParagraphCxSpLast" style="line-height: normal; margin: 0in; mso-add-space: auto; mso-element-anchor-horizontal: margin; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-top: 8.1pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly;">
Dark Meat Turkey with Skin</div>
</td>
</tr>
<tr style="mso-yfti-irow: 14;">
<td style="border: 1pt solid windowtext; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 225.9pt;" valign="top" width="301"><div class="MsoListParagraphCxSpFirst" style="line-height: normal; margin: 0in; mso-add-space: auto; mso-element-anchor-horizontal: margin; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-top: 8.1pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly;">
Whole Wheat Dinner Rolls</div>
</td>
<td style="border-color: currentColor windowtext windowtext currentColor; border-style: none solid solid none; border-width: medium 1pt 1pt medium; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 202.5pt;" valign="top" width="270"><div class="MsoListParagraphCxSpLast" style="line-height: normal; margin: 0in; mso-add-space: auto; mso-element-anchor-horizontal: margin; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-top: 8.1pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly;">
Croissants</div>
</td>
</tr>
<tr style="mso-yfti-irow: 15;">
<td style="border: 1pt solid windowtext; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 225.9pt;" valign="top" width="301"><div class="MsoListParagraphCxSpFirst" style="line-height: normal; margin: 0in; mso-add-space: auto; mso-element-anchor-horizontal: margin; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-top: 8.1pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly;">
Apple Pie</div>
</td>
<td style="border-color: currentColor windowtext windowtext currentColor; border-style: none solid solid none; border-width: medium 1pt 1pt medium; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 202.5pt;" valign="top" width="270"><div class="MsoListParagraphCxSpLast" style="line-height: normal; margin: 0in; mso-add-space: auto; mso-element-anchor-horizontal: margin; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-top: 8.1pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly;">
Pecan Pie a la mode</div>
</td>
</tr>
<tr style="mso-yfti-irow: 16;">
<td style="border: 1pt solid windowtext; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 225.9pt;" valign="top" width="301"><div class="MsoListParagraphCxSpFirst" style="line-height: normal; margin: 0in; mso-add-space: auto; mso-element-anchor-horizontal: margin; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-top: 8.1pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly;">
Kettle Corn Popcorn</div>
</td>
<td style="border-color: currentColor windowtext windowtext currentColor; border-style: none solid solid none; border-width: medium 1pt 1pt medium; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 202.5pt;" valign="top" width="270"><div class="MsoListParagraphCxSpLast" style="line-height: normal; margin: 0in; mso-add-space: auto; mso-element-anchor-horizontal: margin; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-top: 8.1pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly;">
Popcorn Balls</div>
</td>
</tr>
<tr style="mso-yfti-irow: 17;">
<td style="border: 1pt solid windowtext; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 225.9pt;" valign="top" width="301"><div class="MsoListParagraphCxSpFirst" style="line-height: normal; margin: 0in; mso-add-space: auto; mso-element-anchor-horizontal: margin; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-top: 8.1pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly;">
Mustard Glaze Ham</div>
</td>
<td style="border-color: currentColor windowtext windowtext currentColor; border-style: none solid solid none; border-width: medium 1pt 1pt medium; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 202.5pt;" valign="top" width="270"><div class="MsoListParagraphCxSpLast" style="line-height: normal; margin: 0in; mso-add-space: auto; mso-element-anchor-horizontal: margin; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-top: 8.1pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly;">
Brown Sugar or Honey Glazed Ham</div>
</td>
</tr>
<tr style="mso-yfti-irow: 18;">
<td style="border: 1pt solid windowtext; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 225.9pt;" valign="top" width="301"><div class="MsoListParagraphCxSpFirst" style="line-height: normal; margin: 0in; mso-add-space: auto; mso-element-anchor-horizontal: margin; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-top: 8.1pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly;">
Whole Wheat French Toast</div>
</td>
<td style="border-color: currentColor windowtext windowtext currentColor; border-style: none solid solid none; border-width: medium 1pt 1pt medium; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 202.5pt;" valign="top" width="270"><div class="MsoListParagraphCxSpLast" style="line-height: normal; margin: 0in; mso-add-space: auto; mso-element-anchor-horizontal: margin; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-top: 8.1pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly;">
Glazed Cinnamon Rolls</div>
</td>
</tr>
<tr style="mso-yfti-irow: 19;">
<td style="border: 1pt solid windowtext; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 225.9pt;" valign="top" width="301"><div class="MsoListParagraphCxSpFirst" style="line-height: normal; margin: 0in; mso-add-space: auto; mso-element-anchor-horizontal: margin; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-top: 8.1pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly;">
Dark Chocolate Kisses</div>
</td>
<td style="border-color: currentColor windowtext windowtext currentColor; border-style: none solid solid none; border-width: medium 1pt 1pt medium; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 202.5pt;" valign="top" width="270"><div class="MsoListParagraphCxSpLast" style="line-height: normal; margin: 0in; mso-add-space: auto; mso-element-anchor-horizontal: margin; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-top: 8.1pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly;">
Chocolate Truffles</div>
</td>
</tr>
<tr style="mso-yfti-irow: 20;">
<td style="border: 1pt solid windowtext; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 225.9pt;" valign="top" width="301"><div class="MsoListParagraphCxSpFirst" style="line-height: normal; margin: 0in; mso-add-space: auto; mso-element-anchor-horizontal: margin; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-top: 8.1pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly;">
Red Wine</div>
</td>
<td style="border-color: currentColor windowtext windowtext currentColor; border-style: none solid solid none; border-width: medium 1pt 1pt medium; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 202.5pt;" valign="top" width="270"><div class="MsoListParagraphCxSpLast" style="line-height: normal; margin: 0in; mso-add-space: auto; mso-element-anchor-horizontal: margin; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-top: 8.1pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly;">
Mulled Wine</div>
</td>
</tr>
<tr style="mso-yfti-irow: 21;">
<td style="border: 1pt solid windowtext; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 225.9pt;" valign="top" width="301"><div class="MsoListParagraphCxSpFirst" style="line-height: normal; margin: 0in; mso-add-space: auto; mso-element-anchor-horizontal: margin; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-top: 8.1pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly;">
Soft Cheese with Wheat Crackers & Fruit</div>
</td>
<td style="border-color: currentColor windowtext windowtext currentColor; border-style: none solid solid none; border-width: medium 1pt 1pt medium; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 202.5pt;" valign="top" width="270"><div class="MsoListParagraphCxSpLast" style="line-height: normal; margin: 0in; mso-add-space: auto; mso-element-anchor-horizontal: margin; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-top: 8.1pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly;">
Cheese Ball</div>
</td>
</tr>
<tr style="mso-yfti-irow: 22;">
<td style="border: 1pt solid windowtext; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 225.9pt;" valign="top" width="301"><div class="MsoListParagraphCxSpFirst" style="line-height: normal; margin: 0in; mso-add-space: auto; mso-element-anchor-horizontal: margin; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-top: 8.1pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly;">
Clementine</div>
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Chocolate Orange Slices</div>
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<td style="border: 1pt solid windowtext; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 225.9pt;" valign="top" width="301"><div class="MsoListParagraphCxSpFirst" style="line-height: normal; margin: 0in; mso-add-space: auto; mso-element-anchor-horizontal: margin; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-top: 8.1pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly;">
Vegetables as Dippers for dip</div>
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<td style="border-color: currentColor windowtext windowtext currentColor; border-style: none solid solid none; border-width: medium 1pt 1pt medium; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 202.5pt;" valign="top" width="270"><div class="MsoListParagraphCxSpLast" style="line-height: normal; margin: 0in; mso-add-space: auto; mso-element-anchor-horizontal: margin; mso-element-anchor-vertical: paragraph; mso-element-frame-hspace: 9.0pt; mso-element-top: 8.1pt; mso-element-wrap: around; mso-element: frame; mso-height-rule: exactly;">
Tortilla Chips & Crackers as “dippers”</div>
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Dark Chocolate Bark w/ Dried Fruit</div>
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Peanut Brittle</div>
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Submitted by:<br />
Megan Minner, Dietetic InternUnknownnoreply@blogger.com0tag:blogger.com,1999:blog-1778207857390135959.post-15180564921328412532012-10-15T07:00:00.000-04:002012-10-15T07:00:04.104-04:00How Registered Dietitians Can Improve the Health of Americans and Save Health Care Dollars<br />
<span style="font-family: inherit;"><span style="color: #20124d;">A registered dietitian (RD) serves as an integral liaison in helping individuals </span>and communities make changes for a healthy delicious diet.</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhhDA0HRAWsEwPb_gGpZT8oqmlU2omHGF10enZgCwIlr1uZcEyApujH6TQJQN7ogoYzQMP05FJ1zgzZIAWMdpVft4xphwKupsV3CJV-MUWnFhqte-yLTzW0SDgNosxewsJ5nd0YklDylEui/s1600/logo_RDday2011.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhhDA0HRAWsEwPb_gGpZT8oqmlU2omHGF10enZgCwIlr1uZcEyApujH6TQJQN7ogoYzQMP05FJ1zgzZIAWMdpVft4xphwKupsV3CJV-MUWnFhqte-yLTzW0SDgNosxewsJ5nd0YklDylEui/s1600/logo_RDday2011.jpg" /></a></div>
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Here are some examples of how RDs can improve the health of Americans and save health care dollars:<br />
<ol>
<li><span style="font-family: inherit;">You have prediabetes and want to stave off diabetes. A registered dietitian </span><span style="font-family: inherit;">can change your life by teaching you skills that will help you lose and keep </span><span style="font-family: inherit;">off weight and keep diabetes at bay.</span></li>
<li><span style="font-family: inherit;">Your community has high levels of obesity. A registered dietitian can </span><span style="font-family: inherit;">work with public health, government, school and other local leaders to </span><span style="font-family: inherit;">create wellness programs that promote healthful eating and physical </span><span style="font-family: inherit;">activity for everyone.</span></li>
<li><span style="font-family: inherit;">You are a marketing manager for a large food company and know </span><span style="font-family: inherit;">consumers’ preference for good-tasting food that is healthy. A registered dietitian can make the connection and work with your food scientists to develop new products that will be successful in the marketplace.</span></li>
<li><span style="font-family: inherit;">You want to improve your performance in sports. A registered dietitian can help you set goals to achieve results — whether you’re running a marathon, skiing or jogging with your dog.</span></li>
<li><span style="font-family: inherit;">You have had gastric bypass surgery. Since your stomach can only manage small servings, it’s a challenge to get the right amount of nutrients in your body. A registered dietitian will work with you to develop an eating plan for your new needs.</span></li>
<li><span style="font-family: inherit;">You realize you need to feed your family healthier foods but you do not cook. A registered dietitian who has special culinary skills can teach you how to cook in a simple, convenient way.</span></li>
<li><span style="font-family: inherit;">Your teenager has issues with food and eating healthfully. A registered dietitian can assist with eating disorders like anorexia, bulimia and overweight issues.</span></li>
<li><span style="font-family: inherit;">Your community wants more local foods to be available. A registered dietitian can lead efforts to make sure foods will not only be healthy but also will positively affect the local economy.</span></li>
<li><span style="font-family: inherit;">You just had your first child, are concerned the baby is not eating enough and need help and confidence for breastfeeding. A registered dietitian can provide guidance and assurance that you and your infant are getting enough iron, vitamin D, fluoride and B vitamins.</span></li>
<li><span style="font-family: inherit;">Your mother, who is increasing in age, wants to stay in her home. A registered dietitian leading a local congregate dining and home delivered meals program can obtain a nutrition screening to make sure this happens.</span></li>
</ol>
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<span style="font-size: x-small;"><span style="background-color: white; color: #333333; font-family: Arimo; line-height: 14px;"><span style="background-color: white;"><span style="background-color: #ececec;"><span style="background-color: white;">Information from t</span></span><span style="background-color: #ececec;"><span style="background-color: white;">he Academy</span><span style="background-color: white;"> of </span><span style="background-color: white;"><span style="background-color: white;">Nutrition</span> and Dietetics (formerly the American Dietetic Association). The Academy is the world's largest organization of food and nutrition professionals and is committed to improving the nation's health and advancing the profession of dietetics through research, education and advocacy. Visit the Academy of Nutrition and Dietetics at</span></span></span></span><span style="background-color: white; color: #333333; font-family: Arimo; line-height: 14px;"> <a href="http://www.eatright.org/" style="color: #00774c; text-decoration: none;">www.eatright.org</a>.</span></span>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1778207857390135959.post-32959120814962047512012-10-08T07:00:00.000-04:002013-01-30T09:33:57.047-05:0020 Ways to Enjoy More Fruits and Vegetables<div align="left">
<span style="font-family: inherit;"><em>Building a healthy plate is easy when you make half your plate fruits and vegetables</em>. It’s also a great way to add color, flavor and texture plus vitamins, minerals and fiber. All this is packed in fruits and vegetables that are low in calories and fat. Make 2 cups of fruit and 2 ½ cups of vegetables your daily goal. </span></div>
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<span style="font-family: inherit;"></span> </div>
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<span style="font-family: inherit;">Try the following tips to enjoy more fruits and vegetables every day.</span></div>
<div align="left">
<ol>
<li><span style="font-family: inherit;">Variety abounds when using vegetables as pizza toppings. Try broccoli, spinach, green peppers, tomatoes, mushrooms and zucchini.</span></li>
<li><span style="font-family: inherit;">Mix up a breakfast smoothie made with low-fat milk, frozen strawberries and a banana.</span></li>
<li><span style="font-family: inherit;">Make a veggie wrap with roasted vegetables and low-fat cheese rolled in a whole-wheat tortilla.</span></li>
<li>Try crunchy vegetables instead of chips with your favorite low-fat salad dressing for dipping.</li>
<li>Grill colorful vegetable kabobs packed with tomatoes, green and red peppers, mushrooms and onions.</li>
<li>Add color to salads with baby carrots, grape tomatoes, spinach leaves or mandarin oranges.</li>
<li>Keep cut vegetables handy for mid-afternoon snacks, side dishes, lunch box additions or a quick nibble while waiting for dinner. Ready-to-eat favorites: red, green or yellow peppers, broccoli or cauliflower florets, carrots, celery sticks, cucumbers, snap peas or whole radishes.</li>
<li>Place colorful fruit where everyone can easily grab something for a snack-on-the-run. Keep a bowl of fresh, just ripe whole fruit in the center of your kitchen or dining table.</li>
<li>Get saucy with fruit. Puree apples, berries, peaches or pears in a blender for a think sweet sauce on grilled or broiled seafood or poultry, or on pancakes, French toast or waffles.</li>
<li>Stuff an omelet with vegetables. Turn any omelet into a hearty meal with broccoli, squash, carrots, peppers, tomatoes or onions with low-fat sharp cheddar cheese.</li>
<li>"Sandwich" in fruits and vegetables. Add pizazz to sandwiches with sliced pineapple, apple, peppers, cucumber and tomato as fillings.</li>
<li>Wake up to fruit. Make a habit of adding fruit to your morning oatmeal, ready-to-eat cereal, yogurt or toaster waffle.</li>
<li>Top a baked potato with beans and salsa or broccoli and low-fat cheese.</li>
<li>Microwave a cup of vegetable soup as a snack or with a sandwich for lunch.</li>
<li>Stock your freezer with frozen vegetables to steam or stir-fry for a quick side dish.</li>
<li>Make your main dish a salad of dark, leafy greens and other colorful vegetables. Add chickpeas or edamame (fresh soybeans). Top with low-fat dressing.*</li>
<li>Fruit on the grill: Make kabobs with pineapple, peaches, and bananas. Grill on low heat until fruit is hot and slightly golden.</li>
<li>Add grated, shredded or chopped vegetables such as zucchini, spinach and carrots to lasagna, meat loaf, mashed potatoes, pasta sauce and rice dishes.</li>
<li>Make fruit your dessert: Slice a banana lengthwise and top with a scoop of low-fat frozen yogurt. Sprinkle with a teaspoon of chopped nuts.</li>
<li>Dip: Whole wheat pita wedges in hummus, baked tortilla chips in salsa, strawberries or apple slices in low-fat yogurt, or graham crackers in applesauce. <span style="font-family: inherit;"></span></li>
<span style="font-family: inherit;"></span></ol>
<span style="font-family: inherit;"> </span><br />
<span style="font-family: inherit;"></span><br /></div>
<span style="font-family: inherit;"><span style="font-size: x-small;"><span style="background-color: white;"><span style="background-color: white;"><span style="background: rgb(236, 236, 236);"><span style="background-color: white;">Information from t</span></span><span style="background: rgb(236, 236, 236); mso-bidi-font-size: 11.5pt;"><span style="background-color: white;">he Academy</span><span style="background-color: white;"> of </span><span style="background-color: white;"><span style="background-color: white;">Nutrition</span> and Dietetics (formerly the American Dietetic Association). The Academy is the world's largest organization of food and nutrition professionals and is committed to improving the nation's health and advancing the profession of dietetics through research, education and advocacy. Visit the Academy of Nutrition and Dietetics at</span></span></span></span><span style="background-color: white;"> <a href="http://www.eatright.org/"><span style="color: #119966;">www.eatright.org</span></a>.</span></span></span>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1778207857390135959.post-49493738297350465842012-10-01T07:00:00.000-04:002012-10-01T09:12:02.626-04:00Flaxseed Benefits and Use<br />
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The nation’s interest in flaxseed has exploded in recent
years as flaxseed is thought to have many beneficial effects on the body.
Flaxseed is the seed from the <i style="mso-bidi-font-style: normal;">Linum
usitatissimum</i> plant, and the seed and seed oil are used as food as well as
in many medications. <span style="mso-spacerun: yes;"> </span>Common food
products that contain flaxseed include crackers and oatmeal. Flaxseed contains
protein and offers many nutritional and health benefits. The main three
nutritional benefits of flaxseed are:</div>
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<li class="MsoNormal" style="mso-list: l0 level1 lfo1;"><i style="mso-bidi-font-style: normal;">Omega-3 Fatty Acids.</i> Flaxseed contains alpha-linoleic acid, an
omega-3 fatty acid. These fatty acids are considered “healthy fats,” and can
help improve heart health, lower triglyceride levels, and aid in the
treatment of inflammatory bowel disease and arthritis. One tablespoon of
ground flaxseed has around 1.8 grams of omega-3. </li>
<li class="MsoNormal" style="mso-list: l0 level1 lfo1;"><i style="mso-bidi-font-style: normal;">Lignans</i>. Lignans are compounds with phytoestrogenic
properties. These properties allow lignans to help lower blood cholesterol
and to treat atherosclerosis. Lignans in flaxseed have been shown to
reduce total cholesterol levels and LDL (bad cholesterol) levels in the
blood. However, flaxseed does not appear to improve HDL (good cholesterol)
levels. Lignans also have antioxidant properties which help protect the
body’s cells from harmful compounds called free radicals. Flaxseed may
contain as much as 800 times more lignans than most other plant foods.</li>
<li class="MsoNormal" style="mso-list: l0 level1 lfo1;"><i style="mso-bidi-font-style: normal;">Fiber</i>. Flaxseed contains both soluble and insoluble fibers.
Fiber is an important part of digestive health, weight maintenance, and
blood cholesterol control. Fiber from flaxseed may help manage constipation,
diarrhea, irritable bowel syndrome (IBS) or irritable colon,
diverticulitis (inflammation of the lining in the large intestine), ulcerative
colitis (ulcers in the large intestine lining), gastritis (inflammation of
the stomach lining), and enteritis (inflammation of the small intestine). Although
flaxseed may help with the above conditions, it is not advised for all. If
taken without sufficient water, flaxseed can cause constipation or even a
bowel obstruction Most of the fiber found in flaxseed is located in the
seed coat, so consuming flaxseed oil will not provide a significant amount
of fiber.</li>
</ul>
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In addition to the wonderful benefits discussed above,
research indicates that flaxseed may play a protective role against cancer
including breast cancer, prostate cancer, and colon cancer. Flaxseed may lower
blood glucose and A1C levels in some individuals, which is important for
diabetes management. However, it is important that diabetes patients monitor
their blood glucose closely when they supplement with flaxseed as their blood
glucose can drop too low. Flaxseed is also thought to protect against
cardiovascular disease. Additionally, flaxseed may be effective in managing
mild menopausal symptoms. Taking 40 mg of flaxseed by mouth each day reportedly
reduces the frequency of hot flashes and night sweats in menopausal women. <span style="mso-spacerun: yes;"> </span></div>
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Flaxseed can be purchased in multiple forms, including flax
(or flaxseed) oil, flax meal (ground flaxseed), and whole flaxseed. Flaxseed
oil should be kept refrigerated. To get the most nutritional benefit, consume
flaxseed within 24 hours of grinding. Flaxseed can easily be incorporated into
many foods such as baked goods, dark meats, oatmeal, and smoothies. Before
supplementing your diet with flaxseed, consult your doctor. Until more
information is known about flaxseed, pregnant and lactating women are not
encouraged to supplement their diet with flaxseed. Furthermore, because
flaxseed can slow down the blood clotting process, individuals with bleeding disorders
should not use flaxseed supplements.</div>
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Submitted by:</div>
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Jennifer Heidel, MS, RD Eligible </div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-size: x-small;">Sources</span></b></div>
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<span style="font-size: x-small;"></span><br /></div>
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<span style="font-size: x-small;">Dahl WJ, Lockert EA, Cammer AL, Whiting SJ. Effects of flax
fiber on laxation and glycemic response in healthy volunteers. J Med Food.
2005;8(4):508-11.</span></div>
<div class="MsoNormal">
<span style="font-size: x-small;"></span><br /></div>
<div class="MsoNormal">
<span style="font-size: x-small;">Dodin S et al. Flaxseed on cardiovascular disease markers in
healthy menopausal women: a randomized, double-blind, placebo-controlled trial.
Nutrition. 2008;24(1):23-30.</span></div>
<div class="MsoNormal">
<span style="font-size: x-small;"></span><br /></div>
<div class="MsoNormal">
<span style="font-size: x-small;">Dodin S, Lemay A, Jacques H, Legare F, Forest JC, Masse B.
The effects of flaxseed dietary supplement on lipid profile, bone mineral
density, and symptoms in menopausal women: a randomized, double-blind, wheat
germ placebo-controlled clinical trial. J Clin Endocrinol Metab.
2005;90(3):1390-7.</span></div>
<div class="MsoNormal">
<span style="font-size: x-small;"></span><br /></div>
<div class="MsoNormal">
<span style="font-size: x-small;">Flaxseed: Uses, Side Effects, Interactions, and Warnings.
Available at: http://www.webmd.com/ vitamins-supplements/ingredientmono-991-FLAXSEED.aspx?activeIngredientId=991&active
IngredientName=FLAXSEED. Accessed April 5, 2012. </span></div>
<div class="MsoNormal">
<span style="font-size: x-small;"></span><br /></div>
<div class="MsoNormal">
<span style="font-size: x-small;">Hall C 3rd, Tulbek MC, Xu Y. Flaxseed. Adv Food Nutr Res.
2006;51:1-97.</span></div>
<div class="MsoNormal">
<span style="font-size: x-small;"></span><br /></div>
<div class="MsoNormal">
<span style="font-size: x-small;">Harper CR, Edwards MJ, DeFilipis AP, Jacobson TA. Flaxseed
oil increases the plasma concentrations of cardioprotective (n-3) fatty acids
in humans. J Nutr. 2006;136(1):83-7.</span></div>
<div class="MsoNormal">
<span style="font-size: x-small;"></span><br /></div>
<div class="MsoNormal">
<span style="font-size: x-small;">Hutchins AM, Martini MC, Olson BA, Thomas W, Slavin JL.
Flaxseed consumption influences endogenous hormone concentrations in
postmenopausal women. Nutr Cancer. 2001;39(1):58-65.</span></div>
<div class="MsoNormal">
<span style="font-size: x-small;"></span><br /></div>
<div class="MsoNormal">
<span style="font-size: x-small;">Magee E. Is flaxseed the new wonder food? Preliminary
studies show that flaxseed may help fight everything from heart disease and
diabetes to breast cancer. WebMD. Available at: http://www.webmd.com/diet/features/benefits-of-flaxseed.
Accessed February 22, 2012.</span></div>
<div class="MsoNormal">
<span style="font-size: x-small;"></span><br /></div>
<div class="MsoNormal">
<span style="font-size: x-small;">Prasad K. Flaxseed and cardiovascular health. J Cardiovasc
Pharmacol. 2009 Nov;54(5):369-77. Review.</span></div>
<div class="MsoNormal">
<span style="font-size: x-small;"></span><br /></div>
<div class="MsoNormal">
<span style="font-size: x-small;">Sarubin A. Flaxseed. <i style="mso-bidi-font-style: normal;">The
Health Professional’s Guide to Popular Dietary Supplements. </i>2000; 188-195.<span style="mso-spacerun: yes;"> </span></span></div>
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<span style="font-size: x-small;"></span><br /></div>
<div class="MsoNormal">
<span style="font-size: x-small;">Zhang W, Wang X, Liu Y, Tian H, Flickinger B, Empie MW, Sun
SZ. Dietary flaxseed lignan extract lowers plasma cholesterol and glucose
concentration in hypercholesterolaemic subjects. Br J Nutr. 2008;99(6):1301-9.</span></div>
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Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1778207857390135959.post-68252667745595981092012-09-24T07:00:00.000-04:002012-09-24T10:06:26.113-04:00Smart Snacking!<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiXD4PcNhjC7jbYdkssUW3L0lYBb957FviTnT1HMbGU1M5Np-AN2zDt581hNwkG6Ki1Do920kANSreMmGpOEdFVIC45tycAVggtycc3i89yAIdwgfagarM9JBb_Ha0FuVqtGqegVL1HSNqD/s1600/Veggies.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="235" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiXD4PcNhjC7jbYdkssUW3L0lYBb957FviTnT1HMbGU1M5Np-AN2zDt581hNwkG6Ki1Do920kANSreMmGpOEdFVIC45tycAVggtycc3i89yAIdwgfagarM9JBb_Ha0FuVqtGqegVL1HSNqD/s320/Veggies.png" width="320" /></a></div>
<span style="color: black; font-family: inherit;">Make snacks work for you by choosing nutrient-rich foods from the grains, fruit, vegetable, dairy and protein food groups. Snacks can boost your energy between meals and supply essential vitamins and minerals. There is a place for snacks in a healthy eating plan. Just choose wisely:</span><br />
<ul><span style="color: black;">
</span>
<li><span style="color: black; font-family: inherit;">Think of snacks as mini-meals that contribute nutrient-rich foods. You can fit snack calories into your personal healthy eating plan without over-spending your day’s calorie budget.</span></li>
<span style="color: black;">
</span>
<li><span style="color: black; font-family: inherit;">Snack only when you’re hungry. Skip the urge to nibble when you’re bored, frustrated or stressed. Feed the urge to do something by walking the dog or working in the garden.</span></li>
<span style="color: black;">
</span>
<li><span style="color: black; font-family: inherit;">Keep portion control in mind. Have a single-serve container of yogurt or put a small serving of nuts in a bowl. Eating directly from a multiple-serving package can lead to overeating.</span></li>
<span style="color: black;">
</span>
<li><span style="color: black; font-family: inherit;">Plan snacks ahead of time. Keep a variety of nutritious ready-to-eat supplies on hand, such as whole-grain crackers and low-fat cheese.</span></li>
<span style="color: black;">
</span></ul>
<span style="color: black; font-family: inherit;"></span><br />
<span style="color: black; font-family: inherit;">Get creative with the following snack suggestions by swapping out different fruits, vegetables and grains to keep your snacking exciting!</span><br />
<br />
<span style="font-family: inherit;"></span><span style="color: orange;"> <span style="font-family: inherit; font-size: large;"><b>Snacks with 200 calories or less:</b></span></span><span style="color: #274e13;"><span style="font-family: inherit;"> </span></span><br />
<ul>
<li><span style="color: black; font-family: inherit;">One tablespoon peanut butter spread on slices of a medium apple</span></li>
<span style="color: black;">
</span>
<li><span style="color: black; font-family: inherit;">One cup tomato soup with five whole-grain crackers</span></li>
<span style="color: black;">
</span>
<li><span style="color: black; font-family: inherit;">Three cups air-popped popcorn sprinkled with three tablespoons grated Parmesan cheese</span></li>
<span style="color: black;">
</span>
<li><span style="color: black; font-family: inherit;">Small baked potato topped with salsa and1 ounce low-fat cheese</span></li>
<span style="color: black;">
</span>
<li><span style="color: black; font-family: inherit;">Toaster waffle topped with ½ cup blueberries and 2 tablespoons low-fat yogurt</span></li>
<span style="color: black;">
</span>
<li><span style="color: black; font-family: inherit;">Six whole-wheat crackers and one slice low-fat Colby cheese</span></li>
<span style="color: black;">
</span>
<li><span style="color: black; font-family: inherit;">Fruit smoothie: Blend 1 cup fat-free milk ½ cup frozen strawberries and ½ banana</span></li>
<span style="color: black;">
</span>
<li><span style="color: black; font-family: inherit;">One 6-inch flour tortilla with ¼ cup black beans and 2 tablespoons fresh salsa</span></li>
<span style="color: black;">
</span>
<li><span style="color: black; font-family: inherit;">Quick-to-fix salad: 2 cups mixed greens with ½ cup mandarin oranges, 1 tablespoon sliced almonds and 2 tablespoons reduced-fat dressing</span></li>
<span style="color: black;">
</span>
<li><span style="color: black; font-family: inherit;">Mini-sandwich: Whole-grain dinner roll with 1 slice deli turkey, 1 slice low-fat cheese and mustard</span></li>
<span style="color: black;">
</span>
<li><span style="color: black; font-family: inherit;">Snacks with 200 to 300 calories for</span></li>
<span style="color: black;">
</span>
<li><span style="color: black;"><span style="font-family: inherit;">Tri-color veggie snack: 6 baby carrots, </span><span style="font-family: inherit;">10 sugar snap peas (or green pepper strips), 6 cherry tomatoes and 2 tablespoons reduced-fat ranch dressing for dipping</span></span></li>
</ul>
<span style="font-family: inherit;"></span><br />
<span style="color: orange; font-family: inherit; font-size: large;"><b>Snacks with 200 to 300 calories for active adults, teens and athletes:</b></span><br />
<span style="color: black; font-family: inherit;">Refuel between meals or after a work-out with these higher-calorie snacks. Watch serving sizes to stay within the range of 200 to 300 calories.</span><br />
<ul>
<li><span style="font-family: inherit;">Whole wheat pita cut into wedges with 2 tablespoons hummus for a dip</span></li>
<li><span style="font-family: inherit;">Yogurt parfait: Layer 6 ounces fat-free yogurt, ½ cup berries and ¼ cup granola</span></li>
<li><span style="font-family: inherit;">Trail mix: Mix 20 almonds, miniature box of raisins, and ¼ cup sunflower seeds</span></li>
<li><span style="font-family: inherit;">Instant oatmeal made with fat-free milk with 1 tablespoon honey, ½ cup sliced peaches and dash of cinnamon</span></li>
<li><span style="font-family: inherit;">One 4-ounce fat-free, ready-to-eat vanilla pudding with ½ cup fresh fruit and 5 vanilla wafers</span></li>
<li><span style="font-family: inherit;">Veggie pizzas: Split whole wheat English muffin. Top with 2 tablespoons low-fat cream cheese, ½ cup diced fresh veggies and one ounce low-fat mozzarella cheese</span></li>
<li><span style="font-family: inherit;">Cinnamon-raisin mini-bagel spread with one tablespoon peanut butter</span></li>
<li><span style="font-family: inherit;">Hot chocolate made with low-fat or fat-free milk and a small oatmeal cookie</span></li>
<li><span style="font-family: inherit;">Whole-grain toaster waffle with 1 ½ tablespoons chocolate-flavored hazelnut spread</span></li>
<li><span style="font-family: inherit;">Banana split: banana sliced length-wise topped with ½ cup frozen yogurt and a tablespoon of chopped nuts</span></li>
</ul>
<span style="font-family: inherit;"></span><br />
<span style="font-family: inherit;"><span style="font-size: x-small;"><span style="background-color: white; color: #333333; line-height: 14px;"><span style="background-color: white;"><span style="background-color: #ececec;"><span style="background-color: white;">Information from t</span></span><span style="background-color: #ececec;"><span style="background-color: white;">he Academy</span><span style="background-color: white;"> of </span><span style="background-color: white;"><span style="background-color: white;">Nutrition</span> and Dietetics (formerly the American Dietetic Association). The Academy is the world's largest organization of food and nutrition professionals and is committed to improving the nation's health and advancing the profession of dietetics through research, education and advocacy. Visit the Academy of Nutrition and Dietetics at</span></span></span></span><span style="background-color: white; color: #333333; line-height: 14px;"> <a href="http://www.eatright.org/" style="color: #00774c; text-decoration: none;">www.eatright.org</a>.</span></span></span>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1778207857390135959.post-9704795456138829762012-09-20T10:31:00.000-04:002012-09-20T10:31:09.040-04:00Fats: The Good, The Bad, & The Ugly<br />
Fats get a bad rap, but your body actually needs certain
fats to survive. In the body, <span style="mso-spacerun: yes;"></span>fats provide energy, encourage cell growth,
help protect your organs, keep your body warm, absorb some nutrients and
produce hormones (2).<span style="mso-spacerun: yes;"> </span><br />
<br />
Fats are perceived in a negative light because
they are often to blame for weight gain.<span style="mso-spacerun: yes;"> </span>At 9 calories per gram, fats are the most concentrated source of energy
(carbohydrates and proteins both provide<span style="mso-spacerun: yes;"> </span>4 calories per gram).<span style="mso-spacerun: yes;"> </span><br />
<br />
Fats are divided into three groups:
unsaturated fats (the good), saturated fats (the bad), and trans fats (the
ugly). <br />
<ul>
<li><strong>The Good: </strong>The unsaturated fat group contains
monounsaturated fats and polyunsaturated fats.<span style="mso-spacerun: yes;"> </span>These types of fats can actually help decrease your risk of heart
disease (1). They help lower cholesterol
levels and can be found in avocados, olive oil, and nuts.<span style="mso-spacerun: yes;"> </span>Fats are measured in your blood by
cholesterol levels and triglycerides, which is usually a direct reflection of
your dietary intake.<span style="mso-spacerun: yes;"> </span>Keeping your
cholesterol <span style="mso-spacerun: yes;"> </span>levels within the normal
range is important to prevent chronic diseases such as cardiovascular disease.<span style="mso-spacerun: yes;"> </span>These fats are
often termed “heart healthy” because they help to raise good cholesterol levels
(HDL) and decrease bad cholesterol levels (LDL).<span style="mso-spacerun: yes;"> </span>Researchers found that an increase of 5% in
polyunsaturated fat to replace saturated fat intake, resulted in a 10%
decreased risk of developing coronary heart disease (3). </li>
<li><strong>The Bad & The Ugly: </strong>Saturated and trans
fats, raise “bad” cholesterol and decrease “good” cholesterol levels (1).<span style="mso-spacerun: yes;"> </span>These types of fats can be found in meat, fried
foods, cakes, butter, biscuits, muffins, and some processed food.<span style="mso-spacerun: yes;"> How do you know if a food has trans fat? Look for "partially hydrogenated oil" in the ingredients on the food label. </span></li>
</ul>
<br />Because fats are a concentrated source of calories, they should be
limited, but certainly not avoided.<span style="mso-spacerun: yes;"> </span>About
30% of your total calories for the day should come from fats, which equates to
about 6-8 teaspoons per day.<span style="mso-spacerun: yes;"> </span>For a 2,000
calorie diet, that is about 600 calories or about 65-70 grams.<span style="mso-spacerun: yes;"> </span><br />
<br />
So how do you ensure you’re eating enough of
the good fats and not too much of the bad fats?<span style="mso-spacerun: yes;">
</span>Of course sticking to whole grains, lean protein sources, low fat dairy,
and plenty of fruits and vegetables will help you keep your fat intake on
tract.<span style="mso-spacerun: yes;"> </span><br />
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</div>
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</div>
<div class="MsoNormal" style="margin-bottom: 0in;">
<strong>Take Home Messages:</strong></div>
<div class="MsoNormal" style="margin-bottom: 0in;">
<ul><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhb0bu9tGiZAhb_bqo9I15raYP3IsXTMC7fLenLxfsQ4TbL1LS66fhtv7N-ecY5XD4fPBTiYHG6zBrIC5I2IvLscH4kGzQA1LiULjpkl1fzktMScZl3I2vBb7EX4-Djsk5_hrxru22acq7K/s1600/avocado-oil.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhb0bu9tGiZAhb_bqo9I15raYP3IsXTMC7fLenLxfsQ4TbL1LS66fhtv7N-ecY5XD4fPBTiYHG6zBrIC5I2IvLscH4kGzQA1LiULjpkl1fzktMScZl3I2vBb7EX4-Djsk5_hrxru22acq7K/s1600/avocado-oil.jpg" /></a>
<li>Make most of your fat intake from “good” fat sources such as salmon, olive oil, canola oil, nuts</li>
<li>Choose low-fat dairy: drink fat-free or 1% milk, choose low-fat cheeses, yogurt and cream</li>
<li>Choose lean cuts of protein such as turkey, chicken, pork loin, beef tenderloin, lean ground beef, fish and legumes choose meat that is baked, broiled or grilled and not fried</li>
<li>Switch to low-fat condiments such as low-fat or fat-free salad dressings and mayonnaise</li>
<li>Limit cream based foods such as alfredo sauce and cream based soups</li>
<li>Decrease your portion of fried foods; choose baked or grilled varieties instead</li>
<li>Switch from cooking with butter to cooking with oil, specifically olive, canola oil or peanut oil</li>
<li>Look at nutrition labels- if most of the fat source is saturated fat, limit your portion.</li>
</ul>
</div>
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<br /></div>
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</div>
<div class="MsoNormal">
<span style="font-size: x-small;">Sources: </span></div>
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<span style="font-size: x-small;">1. American Diabetes Association, American Dietetic
Association.<span style="mso-spacerun: yes;"> </span>Choose your foods: Exchange
list for diabetes. ADA 2008. </span></div>
<div class="MsoNormal">
<span style="font-size: x-small;">2. American Heart Association.<span style="mso-spacerun: yes;"> </span>Fats 101. Available at: </span><a href="http://www.heart.org/HEARTORG/GettingHealthy/FatsAndOils/Fats-101_UCM_304494_Article.jsp"><span style="font-size: x-small;">http://www.heart.org/HEARTORG/GettingHealthy/FatsAndOils/Fats-101_UCM_304494_Article.jsp</span></a><span style="font-size: x-small;">.<span style="mso-spacerun: yes;"> </span>Accessed on June 26, 2012.</span></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; mso-outline-level: 1;">
<span style="font-size: x-small;">3. Mozaffarian, D, Micha, R, Wallace,
S.<span style="mso-spacerun: yes;"> </span>Saturated Fat: A systematic review
and meta-analysis of randomized controlled trials.<span style="mso-spacerun: yes;"> </span>Plos Medline. 2010:<span class="citation-publication-date"> </span><span class="citation-volume">7</span><span class="citation-issue">(3).</span></span></div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1778207857390135959.post-29697141998244606472012-08-06T07:00:00.000-04:002012-08-06T07:00:12.404-04:00Dark Chocolate: A Treat for Cardiovascular HealthI eat dark chocolate almost every day. Anyone who knows me
well knows that my chocolate of choice is Ghirardelli’s Intense Dark 72% Cacao
Twilight Delight – yum!<br />
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<br />
Thus, you can imagine that I was excited to stumble upon a
CBS news article a couple weeks ago titled, “Daily dark chocolate good for the
heart, study finds" (you can read the CBS news <a href="http://www.cbsnews.com/8301-504763_162-57445387-10391704/daily-dark-chocolate-good-for-the-heart-study-finds/" target="_blank">article here</a>). <br />
<br />
But what does that mean?<br />
<br />
As a researcher, I was inspired to investigate further. The
author cites a recent study (published in the British Medical Journal in May
2012) that examined dark chocolate
consumption as a prevention therapy in people at high risk of cardiovascular (heart)
disease. In short, these Australian researchers found that daily consumption of
dark chocolate can reduce cardiovascular events (read the <a href="http://www.bmj.com/content/344/bmj.e3657?view=long&pmid=22653982" target="_blank">full study article here</a>).</div>
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<br />
As I skimmed through the journal article, a few questions
came to mind. I searched for answers (consulting other references when needed),
summarized below:<br />
<br />
</div>
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<b style="mso-bidi-font-weight: normal;"><span style="mso-list: Ignore;">1.<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></b><b style="mso-bidi-font-weight: normal;">What was the study population?</b></div>
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The study population consisted of
2,013 people with high blood pressure who met the criteria for metabolic syndrome,
with no history of cardiovascular disease and not receiving antihypertensive
therapy. My first thought – this doesn’t apply to me.</div>
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</div>
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<b style="mso-bidi-font-weight: normal;"><span style="mso-list: Ignore;">2.<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></b><b style="mso-bidi-font-weight: normal;">What is metabolic syndrome?</b></div>
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Metabolic syndrome is the name for
a group of risk factors that occur together and increase the risk for coronary
heart disease, stroke, and type 2 diabetes. It is present in individuals
meeting 3 or more criteria for blood pressure, fasting blood sugar (glucose),
waist circumference, HDL cholesterol, and/or triglycerides.</div>
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</div>
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Read more about <a href="http://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0004546/" target="_blank">metabolic syndromeand diagnostic criteria here</a>. </div>
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<a name='more'></a></div>
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<b style="mso-bidi-font-weight: normal;"><span style="mso-list: Ignore;">3.<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></b><b style="mso-bidi-font-weight: normal;">The researchers found cardiovascular
benefits with a daily consumption of 100 g (3.5 oz) of dark chocolate. How much
is this?</b></div>
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Remember my Ghirardelli dark
chocolate? Each Ghirardelli square is approximately 11 g, containing 55
calories, 5 g of fat, and 3 g of sugar. This means that I would need to eat 9
squares, for a total of 495 calories, 45 g of fat, and 27 g of sugar – in one
day! Of course, this information led to my next question…<span style="mso-spacerun: yes;"> </span></div>
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</div>
<div class="MsoNormal" style="margin-left: 0.25in; mso-list: l0 level1 lfo1; text-indent: -0.25in;">
<b style="mso-bidi-font-weight: normal;"><span style="mso-list: Ignore;">4.<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></b><b style="mso-bidi-font-weight: normal;">What about the adverse health effects from
high calories, fat, and sugar?</b></div>
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Unfortunately, the researchers did
not consider these effects specifically, citing it as a limitation to their
study. However, they do recognize that while dark chocolate have been shown to generate beneficial metabolic,
anti-inflammatory, and psychological effects (such as improved cholesterol
levels, increased insulin sensitivity, reduced stress, and improved mood), it
also imposes an additional caloric and glycemic load. These additional calories
may need to be accounted for by changing other aspects of the diet to reduce
the risk of weight gain. Yet, other studies have found that dark chocolate
increases satiety, which may counteract this risk. Clearly, more research is
needed to elaborate on this relationship, but I would highly recommend sticking
to a small, more moderate portion until then!</div>
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<br /></div>
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<u>Final thoughts:</u><span style="mso-spacerun: yes;">
</span>First, I want to note that evidence to date suggests that the dark
chocolate would need to be of at least 60-70% cocoa to produce any benefit – which is good news for me
:) Second, I hope that one day we will find evidence of significant long-term
health benefits of dark chocolate consumption in the more general population.<em>
For now, however, I will continue to indulge moderately and savor every bite!</em></div>
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<br /></div>
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Submitted By:</div>
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Angela Sberna</div>
<div class="MsoNormal">
UTK Dietetic Intern</div>
<div class="MsoNormal">
<br /></div>
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References:</div>
<ol style="margin-top: 0in;" type="1">
<li class="MsoNormal" style="mso-list: l1 level1 lfo2;">Zomer E, Owen A, Magliano
DJ, Liew D, Reid CM. The effectiveness and cost effectiveness of dark
chocolate consumption as prevention therapy in people at high risk of
cardiovascular disease: best case scenario analysis using a Markov model.
BMJ. 2012;344:e3657.</li>
<li class="MsoNormal" style="mso-list: l1 level1 lfo2;">U.S. National Library of
Medicine National Center for Biotechnology Information. Metabolic
syndrome. PubMed Health Web site.
http://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0004546/. Accessed June 13,
2012.</li>
</ol>Unknownnoreply@blogger.com0