Tag Archives: eating right

Whole Grains Finding It Hard to Earn An A+ In Schools

Recently there was a conference about complying with the new July 2012 requirements involving whole grains.  It states that school lunch guidelines are that at least half of the grains served in school lunches must be ‘whole grain-rich’, extending to 100% of grains at lunch and breakfast by summer 2014.

“While “there is no doubt” that revamping school lunches will benefit children’s health, the speed with which schools have to implement the new rules has made compliance extremely difficult in the short-term”, according to one child nutrition director. Continue reading

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Salt Tastes So Good, But It Can Be So Bad

“It takes three weeks or so for your taste buds to adjust to a new salt habit”, according to Vandana R. Sheth, R.D., Certified Diabetes Educator and a spokesperson with the American Dietetic Association.

There are 2,300 milligrams of sodium in about 1 teaspoon of salt and the max daily amount for healthy adults, according to USDA dietary guidelines.  Most adults in the US consume 3,400 per day.  77% of the daily sodium comes from processed or restaurant foods.  Continue reading

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Are Women More Likely To Become Addicted to Opioids?

It can be very easy to become addicted to prescription opioids. These are not junkies, lying in a gutter. They are professional business people who had back pain or pain after surgery and were given Vicodin, Percocet, Oxy. They are prescribed by physicians to relieve pain, but they are synthetically related to heroin


Many of these people who become addicted are female because “higher levels of estrogen make women more susceptible than men to feeling a high from prescription opioids.” According to the November issue of Shape Magazine. Many professionals believe that women are more vulnerable to this addiction because they seek help from physicians for pain more quickly than men.

These statistics are important to know because information is power. Just because a doctor wants to prescribe a narcotic to you, does not mean you have to take them. Explore options of over-the-counter medicine first. Try alternative healing practices such as acupuncture, natural remedies or other healing therapies. Recognize through family history if you may have a higher incidence of addiction to painkillers.

The longer that you are on painkillers, the more likely it is that your body will develop tolerance to the dosage given. You may need help from a doctor to wean yourself off the drugs if you’ve been taking them for longer than a week. Ask for help.

No one wants to be a druggie, yet it can happen quite quickly. Get trusted counseling from your pharmacists about the warning signs of addiction. If you feel that you need more to feel the same level of relief, or for longer than they were prescribed, seek help immediately.

Exercise Diary

 Treadmill- 30 minutes

Strength train- legs: gym

Hoist leg extention-66lb

Leg Curl-97 lb

Abductor- 50 lb

Adductor- 60 lb

Rear kick-70 lb

Calf raises-45 lb

Food Diary


1 cup egg whites, 1 cup spinach (130 cal)

2 pieces Ezekiel bread toast, no-calorie butter flavored spray (180 cal)

1 cup blueberries (67 cal)

A.M. Snack-

1/2 cup non-fat cottage cheese, 1/8 cup non-fat Greek yogurt (105 cal)


3 low fat Triscuit crackers, 1 string cheese (120 cal)

Salad- 1 cup spinach, 1/2 sweet pepper, 11/4 cup yellow squash, 1/8 cup cucumber (60 cal.)

1 cup homemade low-salt chicken, vegetable soup- 190 cal

P.M. Snack-

1 whole wheat tortilla, 2 tbsp organic almond butter, 1/2 apple slices (210 cal)


5 oz Mahi mahi(120 cal)

1 cup roasted broccoli, rosemary EVOO, grilled lemon (75 cal)

7 asparagus spears (22 cal)

1/3 cup brown rice, drizzle balsamic glaze (75 cal)


2 oz dark chocolate( 130 cal)

apple ( 57 cal)


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Easy Trade Offs To Shave 100 Calories Off Your Plate!

There are some easy trades you can make to save 100 calories quickly from your daily calorie intake without feeling like your “dieting”.


-Use skim milk vs. Coffeemate and try to slowly reduce the amount of sugar you add to each cup. Try ¼ teaspoon less sugar in your coffee. It’s easy to do without radically changing the taste.

-Eat a bowl of high-fiber cereal or oatmeal instead of grabbing a giant muffin or bagel. Continue reading

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