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Top 20 Nutrition Quotes of All Time

We all need a little motivation! And, sometimes there’s nothing better than to lean on the quotes from others who have been down the road we’re traveling. Some are funny and some are serious. But, either way, they can help us reach our goals, impart wisdom, maintain focus or just simply entertain. When it comes to health, fitness and nutrition, it seems like we’re always looking for a simple fix. So, we picked our 20 favorite quotes that encourage a healthy lifestyle. If you’re a dietitian, share these with your clients. If you’re not, simply share them with your friends and family. Either way, we hope that you’ll put them to good use to encourage yourself and those around you to live a healthy, well-balanced life!

  1. “Just imagine, how much easier our lives would be if we were born with a ‘user guide or owner’s manual’ which could tell us what to eat and how to live healthy.” ~ Erika M. Szabo
  2. “My Body Wants to Crave Healthy. I Just Need to Give it the Opportunity.” ~ Pooja Mottl
  3. “We have far more control over our health and the condition of our bodies than we ever thought possible.” ~ Mike Rabe
  4. “What if there were health food stores on every corner in the hood, instead of liquor stores!?” ~ SupaNova Slom
  5. “Food, like your money, should be working for you!” ~ Rita Deattrea Beckford M.D.
  6. “Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity.”  ~John F. Kennedy
  7. “Just because you’re not sick doesn’t mean you’re healthy”  ~Author Unknown
  8. “Garbage in garbage out”  ~George Fuechsel
  9. “Health is like money, we never have a true idea of its value until we lose it.”  ~Josh Billings
  10. “Take care of your body. It’s the only place you have to live.”  ~Jim Rohn
  11. “Mainstream medicine would be way different if they focused on prevention even half as much as they focused on intervention…”  ~Anonymous
  12. “To insure good health: eat lightly, breathe deeply, live moderately, cultivate cheerfulness, and maintain an interest in life.”  ~William Londen
  13. “Exercise is King, nutrition is Queen, put them together and you’ve got a kingdom.” ~Jack LaLanne
  14. “Eating right is a lifestyle. With anything in life we hit bumps in the road. Especially in the beginning it may be tough to keep up, but NEVER give up.” ~ Steady Strength
  15. “Your body doesn’t have the ability to turn garbage into a high quality product. All of your cells, muscles, skin, bones, etc. are built by the food that you supply. Choose wisely.” ~ Steady Strength
  16. “It’s not food if it arrived through the window of your car” ~ Unknown
  17. “More die in the United States of too much food than too little” ~ Unknown
  18. “We’re the country that has more food to eat than any other country in the world, & with more diets to keep us from eating it” ~ Unknown
  19. “To eat is a necessity, but to eat intelligently is an art.” ~ La Rochefoucauld
  20. “Bigger snacks mean bigger slacks.”  ~Author Unknown
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Choosing Between Fad Diets and a Healthy Lifestyle

NCES Food Models“You can’t eat carbs 2 days of the week” or “Just eat our 6 pre-portioned snacks and meals each day to lose 7 pounds in 1 week”. We’ve all heard them… the claims from all the fad diet promoters. Many of them are easy to spot and we do our best to avoid them. Or at least I hope that’s the case. However, some are a little trickier to identify. Here are 3 quick tips to help you spot a fad diet before you endure the roller coaster that is “fad-diet weight loss” again!

  1. Are they promising that you’ll lose 5-7 pounds each week? Experts recommend losing 1-2 pounds per week to maintain healthy body function and to avoid rebound weight gain.
  2. Is it so simple that it requires no thought to participate? Making healthy choices is about education and understanding what you’re eating. If everything is perfectly pre-portioned for you, you’ll never learn the basics of healthy eating. Dieting is about more than just weight loss! It’s about learning how you became overweight to begin with. It’s also about understanding the foods you eat and the impact they have on your body.
  3. Can you maintain this new ‘diet’ for a lifetime? Sure, it sounds easy enough to avoid restaurants and eat strictly fruits and vegetables for a 7 day cleanse. But, can you continue that for a lifetime? Odds are you can’t. So, as soon as you go back to your everyday life, you’ll jump right back in to your same old eating habits.

 To sum it all up, you’re looking for a diet that represents a lifestyle change. One that you can carry on through your lifetime! Make your weight loss about the journey, not just the destination. When you’re thinking about your food choices, don’t just consider the affects it will have on your weight, but your body as a whole. How does it support overall health and longevity?

Finding a diet that fits your personality and goals is very important! Focusing on the USDA’s MyPlate and dietary guidelines is a great place to start. For dietitians looking to help patients understand proper nutrition and portion control, NCES food models are the perfect nutrition education resource! I hope these tips help you and your clients choose healthy diets that will last a lifetime.

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How to Choose the Best Foods for You?

In the Primarily Professional section of the NCES catalog, we focus on many topics and trends that dietitians face on a daily basis. One of those topics is how to choose the right foods for each person’s situation. The two books highlighted below are a couple that we’ve added over the last year that we think are great for dietitians and consumers alike. If neither of these fit your needs, take a minute to browse the Primarily Professional books and resources at NCEScatalog.com.

5301 The Best Things you can EatThe Best Things You Can EatIf you have always wondered what’s better, farm-raised or wild salmon, or which foods you can count on when you have an upset stomach, this book has the answers, even a few surprises. Registered Dietitian and bestselling author David Grotto draws on the latest nutritional and scientific research to assemble the most authoritative compilation of food rankings ever produced. Here are some of the useful lists you will find. 8 best foods for lowering cholesterol – Top 6 foods to control your blood pressure – 7 best foods for stopping bad breath – 5 best foods to slow down aging – Top 5 foods for numbing aches and pains – Top 5 foods to battle cold and flu – Top 8 cancer-fighting foods

 

 

5226Flavorful Fortified Food Recipes to Enrich LifeMany individuals need high calorie and high protein foods due to low body weight, diminished appetites, inability to eat adequate amounts of food, and drink enough fluids. Changes in taste and smell due to illness, side effects of medications or the aging process exacerbate the problems, resulting in decreased intake and subsequent weight loss. By providing comfort foods, care givers in the home or healthcare communities are able to create meals that satisfy even the most demanding palate, resulting in improved intake and cost savings. 

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Portions from the Eyes of a Beginner

With this Sunday touted as the official end to the ‘Eating Season’, Portion Control has been weighing heavily on our minds. Starting Monday, many people will begin the yearly ritual of ‘dieting’ to remove the extra pounds they accumulated during the holidays before swimsuit season hits in just a few short months. For some they’ll choose to go it alone and find an online program or book that can guide their healthier eating choices, others will seek professional help in person through dietitians, nutritionists, weight coaches, etc. No matter the method they choose, most have the same goal; to lose weight and be healthy. We received a note from a longtime friend of NCES who has started their journey of losing some extra pounds sharing their feelings on what they’ve learning about portion control. Odds are, many of your patients are feeling this very same way!

“I’ve lost a handful of pounds, slowly and safely in the past month, learning more and more about healthy eating in the process. The most eye opening fact, however, was the difference in the amount of food I ate, rather than the content. Don’t get me wrong, a deep fried Twinkie is still a deep fried Twinkie, and there’s really no way to logically fit that into a diet, no matter how you try to sneak it in. But, say a nice cheeseburger and fries; that’s something you can enjoy, even on a diet. It’s size that really matters.

The hardest thing to wrap my head around when I started this diet, is that when I’m looking at that delicious, mouth-watering cheeseburger, and those fresh, salty fries, I’m actually seeing double; two servings. What I had to do was learn to immediately cut that burger in half, stash it (and half the fries) into a to-go container, and then begin my meal, savoring each saucy, delectable bite. Portions, or rather, what we put on our plates, have gotten ridiculously inflated over the past several decades of American dining. At any given restaurant, you’re usually given two servings on one plate at a time. So when you finish eating, it was only one plate of pancakes and hash browns, when in fact, you ate enough for two meals, or more.”

So, next time you meet with a client who is struggling with their weight loss program, hopefully this excerpt can help you to better understand where they’re struggling and why eating in America today makes it hard for us to be healthy. Or, if you’re someone who is struggling with portion control yourself, know that you’re not alone. If you feel exactly like our reader, you’re normal! Understanding and adhering to appropriate portions takes training. So, for many clients, the training is exactly where to start. NCES offers many products including portion plates, educational tear pads and food models to aid in teaching about portions at www.NCEScatalog.com. Feel free to browse the site, or you can call our on-site dietitian at 877.NCES.BOOKS for help shopping for the perfect product for you.

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Is Coconut Oil the New Olive Oil?

HAs a common component in the currently popular Paleo Diet, Coconut Oil has been getting a lot of attention lately. Because of its varying properties to Olive and Vegetable oil, it’s been given a lot of recognition as ‘the better’ option for cooking with. But, are there any side effects? Any other properties that may not be good for your health?

Olive Oil is currently leading the race as the top oil, both raw and cooked. Because of its fantastic flavor, lower amount of saturated fat (the bad stuff) and increased amount of mono-unsaturated fat (the good stuff), it’s long been known as a better option than traditional vegetable or canola oils. But, olive oil may have finally met some real competition in Coconut Oil. You see, when you consume most oils, you’re body treats them as a fat and stores them as such. But, Coconut Oil metabolizes to Ketone bodies, which are used for fuel; more similar to the way your body reacts to a carb. So, the potential energy benefits are part of what’s making coconut oil gain in popularity. The drawback is that coconut oil is 92% saturated fat, giving it a much higher saturated fat content than olive oil.

Our conclusion: Coconut oil is great for your skin, energy and many other parts of your body. It’s also proven that coconut oil is more heat stable for cooking. Where your olive oil will turn rancid when it reaches a certain temperature, coconut oil will maintain its flavor and freshness at higher temperatures. However, the long term health benefits and risks, including the risk to your heart because of the saturated fat content are still yet to be determined. So, we’re not quite ready to make the switch. Who knows what time will tell though!

Interested in learning more about trans fats or mono/polyunsaturated fats? Or, looking to teach your clients more about these nutrients? Click on the names above to view our educational tear pads that will clear up any confusion about fat and how it’s used in the body.

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Is the Paleo Diet Worth all the Hype?

If you’re clued in to the fad diet scene at all, you’ve probably heard of the newest entry in to the market, the Paleo Diet. The Paleo Diet is also known as the caveman diet. Simply speaking, the idea of the Paleo Diet is to consume only foods that our caveman ancestors would have consumes because our bodies are most equipped to process these foods. For an in-depth overview of the diet, you can visit the Greatist website.

Just as with any new diet that comes along claiming to fix the world’s obesity epidemic, the Paleo Diet makes us want to research some of the details and weigh out the pros and the cons. So, we did! Here’s what we came up with.

Pros:

  • Weight Loss: The Paleo Diet has produced many great examples proving that weight loss is definitely a benefit of the diet.
  • Healthy Choices: By participating in the Paleo Diet, people are more likely to make healthier decisions when choosing their foods, especially when it comes to fats, carbs, calories, etc.

Cons:

  • Sustainability: Due to the rigid structure of allowed foods, the likelihood of the average person maintaining this diet is slim.
  • Variety: Again, because this diet is so strict, participants will lose a lot of their food variety. Not only can that be boring and hard to stick with, it also increases the likelihood that they will miss out on important key nutrients found in foods that aren’t allowed.
  • Dairy Deficit: This diet completely removes dairy from your diet. Dairy is one of the biggest sources of calcium and Vitamin D in our diets. Although there are other ways to get these important nutrients, it will be a culture shock for most to continue to get these nutrients without consuming any dairy products.

The bottom line is that there is still a lot of research that needs to be done in order to determine the long term health risks and benefits to the Paleo Diet. This diet seems eerily similar to the Atkins Diet, and we all know where that went! According to NCES dietitian, Carrie Mark, “My main concern is the long term sustainability for a diet such as this one. Sure, people will lose weight because they are focusing on making healthier food choices. But, will they be able to maintain the diet and their weight loss long-term? I don’t know.”

What do you think? Have you seen any other pros or cons not listed here. Our list is brief because there is still a lot of research to be done. But, we look forward to seeing where this diet goes in the future. Please feel free to share your thoughts on the Paleo Diet right here on the NCES blog. Or, visit us on Facebook to share your thoughts.

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Top 5 Summer Foods to Enjoy Before their Gone

As we all know, summer is here! We’ve all been feeling the relentless heat that the summer of 2012 has thrown our way! If nothing else, you can look through our past few blog posts and hear us rant and rave about the heat this summer! So today, we’re turning it around… we’re taking lemons and making lemonade! Today, we want to share with you our top summer foods to enjoy before their gone! Before we know it, winter will be here and all the amazing fresh fruits & veggies that we enjoy all summer will be nothing but a memory, or a hard, flavorless grocery store imitation! So, enjoy these top picks while you still can!

  1. Peaches – Has anybody ever told you, “You’re a Peach!”? If so, you should be flattered! Peaches are sweet, flavorful and unique to their core. Enjoy one today because they are at the peak of their season right now!
  2. Tomatoes – Umm… BLT! Need we say more! Although great by themselves, adding a freshly picked tomato to your favorite sandwich or salad is sure to make your mouth happy!
  3. Blueberries – Talk about the perfect snack! Once you pop… the fun won’t stop! And, with these little guys, the fun doesn’t have to stop! You can pop as many as you want without counting fat or calories.
  4. Cherries – And we’re not talking maraschino here folks! When was the last time you bit in to a fresh, unprocessed, Bing cherry? They are in season now and give those jarred guys a run for their money on sweetness!
  5. Cucumbers – Although probably not a vegetable that you always think to turn to, cucumbers are a great addition to many recipes. Sliced or diced, a fresh cucumber can be added to any summer salad for a splash of unique flavor!

Well, that’s it! Our list of top summer foods! What’s on your list? We’re always up for trying new ideas, foods and recipes! Share your favorite summer foods with us right here on the blog, on Facebook or on Twitter! If it’s reasonable, we promise we’ll try it! We hope you enjoy these fresh, flavorful and fun foods! Come back and let us know what you think!