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Too Much of a Food Thing?

December 18th, 2014 Posted in Uncategorized

Imagine you’re scooping a bowl of ice cream, serving a plate of pasta, or making a perfect burger. Are your portions right-sized or super-sized? 

Not sure?  You’re not alone.  Research shows many consumers underestimate their portion sizes—and their caloric intake.  The causes may in part be cultural.  Restaurant supersizing, larger holders in new cars, larger dishes and cups—all contribute to our distorted ideas about portions.  In our hurry up society means we may overeat before our body cues say, “I’m full”.  It takes about twenty minutes for your brain to register you’re full.  

The portion savvy:

  • Know visual cues:

½ cup of cooked pasta/rice= size of a small computer mouse

2-3 ounces of meat, poultry, fish= a deck of cards

1 ½ ounces of hard cheese (cheddar) = two 9-volt batteries

1 cup dry cereal= a baseball

  • Compare portions to the package label’s serving sizes.  For your size portions, figure the calories.  Surprised?
  • Eat from a plate, not the package!  That way you’ll know how much you really eat.
  • Enjoy “slow food”.  Pay attention to your food—the flavors, the surroundings, and the amount you eat. 

Brought to you by the Healthy Eating and Active Living Coalition of Pierce County Source:  365 Days of Healthy Eating from the American Dietetic Association (Wiley 2004), Roberta Larson Duyff, MS, RD, FADA, CFCS

“Dirty Dozen,” Gone for Good!

December 4th, 2014 Posted in Uncategorized

The “Word” about town is they didn’t like the “hot water” they were in, nor   “soap behind their ears”.  The town folk got together and “washed their hands of them”.  So “The Dozen” called it quits, and left the country.  It was an easy and quick solution!  But BEWARE:  They will try to return!

 Who are the “Dirty Dozen?”  None other than the:  Common Cold, Campylobacteriosis, E. coli 0157:H7, Fifth Disease, Giardiasis, Hepatitis A., Impetigo, Pink Eye, Pinworms, Salmonella, Shigellosis(If you are having a hard time pronouncing the names of these diseases, you don’t want them).

How can we prevent them from returning?  HAND WASHING!

  1. Turn on the faucet and get your hands wet with warm water.
  2. Apply some soap
  3. Wash for 20 seconds (Sing “Happy Birthday” through 2 times), between your fingers, under your nails, top/bottom of hands and wrists.
  4. Rinse with warm water
  5. Dry with a paper towel.
  6. Turn off faucet with paper towel.

 REPEAT AS NEEDED:  Wash your hands before eating, after eating, before making food, after using the restroom, after changing diapers, after playing with the dog/cat, after coughing, sneezing, or blowing your nose, after playing outside, and before and after changing contact lenses. 

Thanks partner!  Make sure your story has a happy ending!

Wintertime has arrived – a time for snuggling inside with family & friends

December 2nd, 2014 Posted in Uncategorized

It’s a time for sharing good times & doing fun things like playing board games or watching a favorite movie.

You could also be sharing germs!  (Not so nice)

Did you know that on each square centimeter of your skin there are about 1,500 bacteria, not just cold and flu germs but all kinds of “yucky things”!

The best way to prevent the spread of illness & disease is to wash your hands!

Consider all the human misery that could be avoided by handwashing!

Show your love – WASH YOUR HANDS!!

Solutions, Not Excuses

November 21st, 2014 Posted in Uncategorized

“It’s snowing.” “The dog ate my shoes.” “My walking partner moved.” 

Dump the barriers to active living.  Focus on solutions instead! 

  • “No time”.  Fit active living “in between”; even 10 minutes here and there make a difference.  Try for 60 minutes daily.
  • “Sweating ruins my hair.”  Enjoy rigorous activity after work or on weekends when you can “let your hair down.”
  • “Too tired.”  Moving more just may boost your energy and release tension.
  • “Too old to start.”  You’re never too old!  Do whatever matches your skill and interest.  Work up from slow walking to moderate walking to brisk walking.
  • “Not athletic.”  That’s okay.  Do what “moves” you; an active hobby, home repairs, dog walking.
  • “No place to exercise nearby.”  You can walk nearly anywhere:  around the parking lot, down the corridor, in a park.  Or march in place, swinging your arms, while you watch your favorite TV show.
  • “Healthy and trim without it!”  Remember:  Being trim or having a BMI of 18.5 to 25 isn’t necessarily being fit.  Regular physical activity lowers risk for many health problems.

Any of these excuses sound familiar?  If not, jot down your excuses and commit to finding a solution for each!

Brought to you by the Healthy Eating and Active Living Coalition of Pierce County Source:  365 Days of Healthy Eating from the American Dietetic Association (Wiley 2004), Roberta Larson Duyff, MS, RD, FADA, CFCS

The Family Table

October 23rd, 2014 Posted in Uncategorized

Can you get your family together at mealtime at least a few times a week?  Research shows that family meals promote healthier eating—more fruits, vegetables, and fiber; less fried food; often fewer calories.  And they do far more than put healthful food on the table.

In our haste to get meals prepared, we may forget that mealtime gives time to talk, listen, and build family relationships.  And it’s a chance for parents to be good role models for healthful eating. 

Thanksgiving week and National Family Week—a great time to enjoy at least one meal together as a family!  Try to make it routine. 

  • Set a regular family mealtime.  Pick a time together.
  • Enjoy more table time, less cooking time.  Make quick, simple meals (even a sandwich, fruit, and milk) to give more table time together.
  • Turn off the TV.  Focus mealtime on family talk.
  • Keep table talk positive.  Everyone gets to talk and to listen.  Sitting around a table, not side-by-side at the counter helps.
  • Keep table time realistic—not so long that the pleasure goes away. 

Brought to you by the Healthy Eating and Active Living Coalition of Pierce County Source:  365 Days of Healthy Eating from the American Dietetic Association (Wiley 2004), Roberta Larson Duyff, MS, RD, FADA, CFCS

Health E-Advice

September 18th, 2014 Posted in Uncategorized

Need instant nutrition information?  E-nutrition advice is just a few mouse clicks away.  How do you know what is trustworthy when search engines list legitimate and less reliable sites side-by-side? 

Media savvy doesn’t apply just to magazines, newspapers, TV, radio, and books.  Exercise the same healthy skepticism you would with any resource.  To judge nutrition cyber-advice: 

  • Identify the website sponsor and the sites it links to.  Suffixes offer a clue to the source:  .org (associations), .edu (educational institutions), .gov (government), .com (commercial).  To appear credible, any website may hyperlink to expert sites.  Commercial (.com) sites, with a marketing focusing, may—or may not—offer credible information to educate consumers. 
  • Check for updates.  Reliable sources are updated frequently.

(Less reliable sources may be too.) 

  • Ask for an expert critique.  A registered dietitian (RD) or dietetic technician, registered (DTR) can give you a science-based perspective.  
  • Determine the website’s main objective; is it education or primarily advertising? 

To findscience-based online advicequickly, use a gateway, linked to many responsible organizations and websites. 

  • U.S. Government:  www.healthfinder.gov  and www.nutrition.gov
  • Academy of Nutrition and Dietetics:  www.eatright.org

    Brought to you by the Healthy Eating and Active Living Coalition of Pierce County Source:  365 Days of Healthy Eating from the American Dietetic Association (Wiley 2004), Roberta Larson Duyff, MS, RD, FADA, CFCS

Bag It!

August 27th, 2014 Posted in Uncategorized

Imagine your alarm goes off.  You stretch, then race to get ready for the day.  How will you pack your family’s lunches?

 During back-to-school, back-to-work season, get creative with healthful pack and go lunches. 

  • Hand-y.  Finger foods are easy to eat:  sandwiches, wraps, pita pockets.  Go beyond sandwiches:  string cheese or hummus with veggie sticks.
  • Crunch in your lunch.  Tuck in crisp raw vegetables (peppers, celery, carrots, zucchini, broccoli), fresh fruit (tangerine, apple, grapes, pear), whole-grain foods (crackers, popcorn, pretzels), and nuts.
  • Add some fun:  baked chips, oatmeal cookies, trail mix.
  • Heaviest on bottom:  Pack juice, whole fruit, yogurt, pudding cups, and other heavy items on the bottom so they don’t crush the other foods.
  • Chill out.  Use an insulated bag with cold packs to keep food cold and safe.  Freeze juice or bottled water for double duty:  chilling and drinking.  (No need to rely on vending machine soda.)
  • Surprise!  For kids, tuck a puzzle, cartoon, or note inside, to say you care.

     Brought to you by the Healthy Eating and Active Living Coalition of Pierce County Source:  365 Days of Healthy Eating from the American Dietetic Association (Wiley 2004), Roberta Larson Duyff, MS, RD, FADA, CFCS

Breastfeeding: A Winning Goal for Life!

August 1st, 2014 Posted in Uncategorized

World Breastfeeding Week will be celebrated worldwide 1-7 August 2014.  Infant feeding is one of the most important decisions a family can make.   Research shows that babies who receive only breastmilk for the first six months of life are healthier.  Mothers benefit from breastfeeding with a decreased risk for breast and ovarian cancers.

To reach breastfeeding goals, mothers need a team of helpers and healthcare professionals to support them.  So how does WIC support and encourage the breastfeeding mom?  During pregnancy, moms receive breastfeeding education.  WIC provides nutritious foods during pregnancy and after the birth of her child.  Pierce County WIC also has a Peer Breastfeeding Program.  Peers are ‘moms helping moms’.  They have personal experience with breastfeeding and receive training to support other moms during pregnancy and after delivery.

When mothers are able to reach their breastfeeding goals, they contribute to a healthier Pierce County!

Think Summer; Think Melon

July 21st, 2014 Posted in Uncategorized

Imagine:  a blistering hot day with a slice of sweet, juicy watermelon—or an icy, thick smoothie made with fragrant cantaloupe or honeydew melon!

Melons are treasure troves—with more health-promoting benefits than simply water in the melon.  Known for their beta carotene and vitamin C, melons have vitamin B6, potassium, magnesium, and thiamin, as well as fiber.  Watermelon also has plenty of cancer-fighting lycopene.

For fresh quality and best flavor, pick a watermelon heavy for its size, with a dry, brown stem.  Thump it; the low-pitched sound suggests full, juicy flavor, pick cantaloupe with a fragrant perfume, netting on the rind, and a few tiny cracks near the stem.

Make your day “summer perfect” with melon!

Brought to you by the Healthy Eating and Active Living Coalition of Pierce County Source:  365 Days of Healthy Eating from the American Dietetic Association (Wiley 2004), Roberta Larson Duyff, MS, RD, FADA, CFCS