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Protein Supplements
PROTEIN SUPPLEMENTS Protein powders, pre-made shakes and protein bars can be used for a variety of reasons: weight loss, weight gain, sports performance, building muscle mass, or general health and wellness. PROTEIN SOURCES Whey protein (derived from milk) is a very...
Kidney Stones
KIDNEY STONES WHAT ARE KIDNEY STONES Kidney stones are made of crystalized minerals that can accumulate inside your kidneys. The most common types are calcium oxalate stones (80%) and uric acid stones. If the stone becomes large enough it can cause damage to your...
New “Healthy” Food Label
NEW "HEALTHY" FOOD LABEL Labels with nutrition information, such as calories, sodium and fat content, have been listed on most foods since food labeling was introduced in 1973. Food labels are meant to provide consumers a better understanding of what nutrients are in...
Tips For Saving Money On Groceries
TIPS FOR SAVING MONEY ON GROCERIES —Read the weekly grocery store circulars. This can help you identify the best deals in your area. —Try to avoid grocery shopping on weekends. There are usually less deals due to more people. —Many grocery stores have their own apps...
Life’s Essential 8
LIFE’S ESSENTIAL 8 The American Heart Association has recently updated their 2010 guidelines for Cardiovascular Health for Americans, which was called Life’s Simple 7. The new guidelines are called Life’s Essential 8. THE 8 COMPONENTS (1) Food (your...
Inflammation
INFLAMMATION Inflammation is a natural and important part of the body protecting itself. However, chronic inflammation can be harmful and can be a component of diseases such as arthritis, psoriasis and heart disease. CAN FOOD AFFECT INFLAMMATION? There are some foods...
Tips For Staying Hydrated
TIPS FOR STAYING HYDRATED Summer is coming! With warmer temperatures, it is even more important to stay hydrated throughout the day. Here are some tips to make sure you are staying hydrated. 1. Buy a reusable water bottle. Not only can having a water bottle remind you...
GERD
GERD Gastroesophageal Reflux Disease (GERD) is a condition in which stomach acid flows back into your throat. This happens because a valve at the bottom of your throat doesn’t close properly when your food arrives at your stomach. The severity of these symptoms can...
Aromatics
AROMATICS —Aromatics are vegetables that deliver rich flavor and aroma when heated or crushed. —Common aromatics are garlic, onions, shallots, chilis, ginger, celery and carrots, and there are others. —Aromatics often provide health benefits, such as antioxidants, as...
Vitamin D
VITAMIN D Vitamin D is a fat-soluble vitamin that is vital for bone health and for your immune system. We get vitamin D when we are exposed to direct sunlight, and from some of the foods we eat. During winter months, and in colder climates, our bodies often don't make...
No Fad Diets
NEW YEAR'S RESOLUTION: NO FAD DIETS As each New Year begins, advertisements also begin for fad diets promising quick weight loss. However, these quick fixes are likely not sustainable, and may cut out important food groups that we need for our overall health and...
10 Tips For Balanced Holiday Eating
10 TIPS FOR BALANCED HOLIDAY EATING 1. Start with a vegetable: Starting meals with a vegetable-based soup or salad can help fill us up earlier in the meal. Try to make vegetables half of your plate. 2. Enjoy your favorite foods: Choose foods you really love. Eat...
Nutrition For Runners
NUTRITION FOR RUNNERS Your body needs adequate fuel from food to power your muscles and keep you energized while running. But what and how much each runner needs depends on the length of your run, the timing of your previous meal or snack, and your body’s own, unique...
Healthy Diet For Seniors
HEALTHY DIET FOR SENIORS Eating a well-balanced diet is important at every age, and perhaps more so for people over 50. Eating healthy can improve immune function, increase energy levels, and boost mental sharpness. A healthy diet for seniors should focus on eating...
Fats In Our Diet
FATS IN OUR DIET Fats occur naturally in some foods, and are necessary nutrients in our diet. Fats help our nerves work and deliver nutrients throughout our body. However, fats are high in calories which can lead to weight gain. Also, some types of fat are not...
Helpful Tracking Apps
HELPFUL TRACKING APPS WEIGHT MANAGEMENT—CALORIE COUNTERS My Fitness Pal --website: myfitnesspal.com --also has app for smartphones/tablets --daily food log and calorie tracker --stores commonly consumed foods & recipes to make data entering easier --has calorie...
Good Nutrition
GOOD NUTRITION What we eat or don't eat impacts us both physically and mentally. Optimal nutrition can improve one's mood, stress level, digestion, and overall health. STRESS Stress can impact appetite, hydration and the how well we digest and absorb nutrients. If we...
Calcium
CALCIUM Calcium is necessary for bone growth and development, and for maintaining heart, muscle and blood vessel function. Adequate calcium may be obtained from your diet. However, a calcium supplement may be beneficial if your diet is low in calcium-rich foods....
Constipation
CONSTIPATION DEFINITION Constipation is defined as having less than 4 bowel movements per week, or straining to have a bowel movement, or having hard stool that is difficult to pass. Stool should be formed smooth like a sausage. CAUSES --Not getting enough fiber or...
Essential Nutrients for Vegetarian or Vegan Diets
ESSENTIAL NUTRIENTS FOR VEGETARIAN OR VEGAN DIETS IRON Plant foods contain less iron than animal foods, and the iron found in plant foods is not as well absorbed into the body as the iron found in animal foods. Vegan food sources of Iron: fortified breakfast cereals,...