Happy 2011! The Holidays are now behind us and it’s time to get back to business. 2011 is going to be a great year. The economy has shown signs of improvement and more importantly, there is an increased awareness of personal health and wellness. Here is a lot of what is looking to be important in the world of food and nutrition for this year.

Childhood Obesity and Child Nutrition: This is one trend whose time has certainly come. We definitely have a problem here as one in three children born today will develop diabetes at some time in their life. Some researchers have even predicted a decline in life expectancy simply due to rising childhood obesity. The public is starting to realize that a consistent diet of hot dogs, nuggets and fries with soda or other sweetened drinks combined with lack of activity is creating problems with our children.

Locally Grown Food: This boosts the local economy and keeps the farmers in business. Additionally, local or home-grown fruits and vegetables are usually highest in nutrition.  They are freshly picked and have not been traveling long distance on a truck or sitting in a warehouse.  They do not have to travel far to their destination—your table!

Home canning: Get out the Mason jars! I have fond memories of helping my grandparents on canning day. This is a great way to extend those fresh fruits and vegetables well into the winter. This must be approached with utmost safety, however, to reduce the incidence of food borne illness. Here is a great resource from the NC Cooperative Extension program: www.ces.ncsu.edu/depts/fcs/Preservation/index.html

Men cooking: Love this idea–put on the apron’s, guys! Don’t fear the kitchen. As Julia Child once said, “You don’t have to cook fancy or complicated masterpieces – just good food from fresh ingredients.”  Make it work for you.

Simple foods/Back to Basics: The less processing that has been done to our food, the better it typically is for us. Food that is home-cooked from scratch tends to be much lower in saturated fat and sodium and much higher in nutrients.

Social media/food apps: Consumers are downloading food apps on their smart phones to find everything from grocery store coupons to seats at nearby restaurants. Restaurants are utilizing social media to connect with their customers. Plus, it looks like Facebook will have some competition this year. New social networks are in the works to be released early this year, including Google Me and Diaspora.

Meatless Meals: Great trend. John and I often try to get our clients to go meatless at least once a week to save on both money and saturated fat.

Energy Foods: Personally, I would be glad to see this trend quickly fade. These products are marketed as energy for those with hangovers, soccer mom’s, busy executives, college students, etc. Children are especially drawn to them (what child doesn’t want to be a Rockstar?). The problem is that they contain large amounts of both sugar and caffeine. They can increase heart rates and are especially risky for anyone with heart disease or hypertension. We prefer the natural route to increasing energy—exercising, getting adequate sleep and drinking plenty of water!

Things are looking good for Food and Nutrition in 2011. There appears to be an increased focus on fruits and vegetables, home cooking and the health of our children.

What are your personal health goals for this year? I plan to continue to train for and participate in my first triathlon. Please share your personal health goals and comments—we would love to hear them!

Here’s to a Healthy and Happy New Year!

It’s Your Life. It’s Your Health. Make That Change!

~ Angie

For more information on projected trends for 2011, check out these sites:

www.restaurant.org/pdfs/research/whats_hot_2011.pdf

www.foodchannel.com/articles/article/food-channel-predicts-top-ten-food-trends-2011/

www.epicurious.com/articlesguides/blogs/editor/2010/12/food-trend-predictions-for-2011.html

www.stonehearthnewsletters.com/acsms-top-fitness-trends-for-2011/corporate-fitness/

www.marketingtrenches.com/marketing-strategy/crystal-ball-2011-predictions-from-our-friends-and-colleagues/

икони

Seeing pink?  I’m sure you’ve noticed that pink is everywhere this month– the potato chips bags, Facebook profile pictures and even on the football fields. October is Breast Cancer Awareness Month. Companies and charities are donning pink ribbons to increase awareness of this deadly health threat. While I support the cause of awareness, I could rant all day about the idiocy of the placement of a pink ribbon on a fried chicken bucket.  Instead, I want to focus on what we women can do to protect ourselves against this serious disease. Below are 10 steps women can take to lower our risk of breast cancer.

1.  Eat less saturated & trans fats and replace with monounsaturated fats. Saturated and trans fats can increase cancer risk while monounsaturated fats may lower the risk.

• Saturated fats: Eat less whole milk, fatty cuts of meat, butter, lard, fried foods and fast food.
• Trans fats: Eat less stick margarine, chips, snack crackers, fried foods and fast food.
• Monounsaturated fats:  Eat more olive oil, canola oil and nuts. Make olive or canola oils your choice for cooking and use them to make your own salad dressings. Eat a handful of any unsalted or lightly salted nuts each day.

2.  Limit your intake of processed foods. The less that has been done to your food, the better. Choose your lean meat and protein foods from the dairy or butcher area instead of the packaged meat or deli area. Foods high in nitrates (hot dogs, bacon, sausage, deli meat) may increase cancer risk.

3.  Aim for 2 to 3 cups of vegetables & 3 pieces of fresh fruit every day. Anti-cancer nutrients are abundant in fruits and vegetables. Eating these antioxidants and phytochemicals can provide your body with all kinds of protective benefits.  You cannot get the same benefit from a pill or supplement, no matter what the salesperson tells you!

4.  Choose whole grains. A high fiber intake may reduce breast cancer by reducing estrogen levels. Choose brown rice and whole wheat breads, cereals, tortillas and pasta. Limit biscuits, white bread products and packaged rice/pasta mixtures.

5.  Eat fatty fish at least twice a week. Salmon is one of the highest sources of omega-3 fatty acids (canned salmon works well too!).  Bake, broil, pan fry in olive oil or grill it. 

6.  Limit alcoholic drinks to no more than 1 a day. Alcohol is the one of the largest dietary risk factors because it increases estrogen levels. If you do choose to have a drink, red wine or dark beer are better choices due to their phytochemical content.  One drink serving is:

Beer – 12 oz (one bottle)
Wine – 5 oz (a very small glass)
Liquor – 1oz (one shot glass)

7.  Keep a healthy weight. Studies show that mid-life weight gain contributes significantly to the risk of breast cancer.

8.  Exercise! Aim for at least 45 minutes of activity at least 4 days a week. Schedule it and make it part of your weekly routine.

9.  Don’t smoke: If you are a smoker, quit.

10. Breast feed your babies: It reduces your risk of ever getting breast cancer and reduces your babies’ risk of ever developing obesity, diabetes or cancer. 

It’s Your Life. It’s Your Health. Make That Change!

~ Angie

Ahhhh….my favorite time of year—football season.  I’m assistant coach to my son’s tackle football team this year.  I put this info together and shared it with our team and their parents.  I brought in “urine specimen” cups for them to view how their urine looks when they are well and not-so-well hydrated.  The kids went nuts when I tried to drink the “specimens”, but I think they will remember this easy way for them to gage their own hydration status.

Fueling Your Athlete

To maximize performance in the classroom AND on the field, it is important to pay attention to the foods we eat. Proper nutrition can help your child feel better, be more alert and learn more. During competition, adequate nutrition can help your child stay injury free or recover quicker if injured. Good nutrition does not have an off-season. To get the most benefit, you need to start now and continue throughout the year. Remember, you set the example for your family!

The Nutrition Playbook:

1. Start each day with Breakfast!

Any food can count toward breakfast. Be sure to include fruit, grains, proteins and dairy.

2. Focus on powerhouse foods:

• Fresh or Frozen Fruits and Vegetables: give energy and nutrients needed to stay active, focused and healthy
  • Aim for 2 pieces of fresh fruit and 1-2 cups of Vegetables everyday. Fruit juices are a source of liquid and nutrients but more benefit comes from eating the whole fruit.
• Lean Sources of Protein: help build new muscle and repair damaged tissues. Baking, grilling, broiling boiling or steaming are great ways to prepare meats. Lean choices include:
  • Fresh or frozen Fish, Canned Tuna or Salmon
  • Skinless Chicken Breast
  • Eggs
  • Peanut Butter
  • 1%, 2% or Part Skim Cheese
• Whole Grains, breads and cereals: are great source of vitamins, minerals and fiber. They provide a strong source of Carbohydrates, the body’s preferred fuel source! Sources include:
  • Oatmeal, Grits or Whole Wheat Cold Cereals
  • Whole Wheat Breads, English Muffins, Tortillas
  • Wheat Pasta, Brown Rice

3. Drink 8 oz of 1% or Fat Free Milk or Eat Yogurt at least twice everyday!  Milk supplies protein and carbohydrate and is an excellent source of calcium, potassium and many other important nutrients!

4. Plan on adding snacks during the day to fit around practices and games.

• Snack Ideas: [Good to use as pre or post game snack!]
  • Peanut Butter Crackers, graham crackers or sandwich with a Banana and Glass of Milk
  • Cup of Yogurt, piece of fruit, and pretzels with water
  • Cup of Yogurt with granola cereal
  • 3 Fig Newton’s with a glass of water or milk
  • Cheese and crackers, grapes, and water
  • Homemade Trail Mix:  Handful of nuts (any type will work) mixed with a ½ handful of dried fruit (raisins, cranberries, apricots, etc.)
  • Celery and or Apple with peanut butter
  • Cereal and low fat milk. Add some fruit!

5. Limit Fast Foods!  Most restaurant meals short change you in fruits and vegetables and contain excessive amounts of sodium. If you choose fast foods, make sure to add fresh fruit to the meal and choose Low Fat (1%) or Fat Free (Skim) milk in place of sodas or tea.

6. Stay hydrated during the day by drinking plenty of fluids.

You should be urinating at least every 2-3 hours. Sports drinks may help some, but your first choice should be water. You can monitor urine color to get a better idea of how well hydrated you are. Try to keep urine color between the numbers 1 and 3. (See chart below)

You do not want your urine to be totally clear as that  could signify over-hydration. Also keep in mind, certain medications, vitamins and herbal supplements can cause urine colors to change.

7. Rest and Recovery! Games and practices can make it difficult to keep a regular sleep pattern. It is important to get proper rest to help reduce risk of injuries and provide for time to recover from training. Get a jump on nutrition by planning meals and snacks in advance to help when time becomes limited.

It’s Your Health.  It’s Your Life.  Make That Change!

~John

It’s Farmer’s Market season.  Local open air markets are a great opportunity to do something good for your health.  As we have said numerous times before, increasing our fruit and vegetable intake is one of the best things we can do for our bodies.  Fruits and vegetables are low in calories but enormously high in nutrition. 

Local or home-grown fruits and vegetables are usually highest in nutrition.  They are freshly picked and have not been traveling long distance on a truck or sitting in a warehouse.  They do not have to travel far to their destination—your table! 

Another great and fun advantage is that you get to meet the people who have grown your food.  You can ask them how to prepare the particular fruit or vegetable.  Farmers really enjoy sharing their knowledge about their produce and providing you with recipes and/or preparation tips.

Additionally, you are helping to stimulate your local economy as well as keep your local farmers in business.  Want to eat “organic”?   Many local farmers practice organic farming.  Just ask them about it. 

Want to find markets in your local area?  Check out this site   http://www.localharvest.org/. Just plug in your zip code and it will find farmer’s markets in your local area.

In Elizabeth City, NC, we have the Downtown Waterfront Market every Saturday from 9am until 1pm through October 30 this year.  Visit www.downtownwaterfrontmarket.com for more information. 

So, make plans to visit a local farmer’s market this weekend.  Enjoy the sights, sounds, and fresh air.  Pick up a fruit or vegetable that you have never eaten.  You may discover a new summertime favorite!

It’s your Health!  It’s Your Life!  Make That Change!

~ Angie

Fall is our busiest season.  School is back in the session, the children are busy with fall sports and we are traveling to college football games. However, I would have to say that it is my favorite.  I love making gingerbread with the kids and the awesome smell that carries through the house. I love relaxing at the end of a busy day to George Winston’s “Autumn”. I love the crisp coolness and excitement in the air at college football games. But, one of my all-time favorite things to do in the fall is to run.  There is something about a run in the fall that is different from any other time of the year.  It is a treat for the senses.  The sound of the crackling leaves under your feet, the smell of the wood fires burning in the chimneys, the feel of the cool air, the look of the vibrant colors in the changing leaves and coral sunrises. The bugs are gone and the humidity is down. Madison, our ten year old Lab, feels it too as she is finally willing to leave from below the shaded tree and join me for the cool down. 

Running, just like any exercise, makes you feel good.  When you exercise aerobically, you release endorphins. Those endorphins reduce stress and improve your mood.  Whenever I feel tense, exercise always makes me feel more relaxed.  The more hectic life gets, the more exercise seems to help me cope.  If I have tough decisions to make, it seems gives me a clear head in which to think. 

Many people know about how exercise can help you to lose or maintain weight, control blood sugar levels and improve overall fitness. But, one very important aspect of exercise that is often overlooked is how it can improve your mood.

So, get out and enjoy the good things that both fall and exercise offer.  If you are not a runner, go for a walk.  You will be surprised at how good it will make you feel, both physically and emotionally! 

 ~ Angie

It’s Your Health. It’s Your Life. Make that change!