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New York Times Featured Article: What Does 2000 Calories Look Like?

We stumbled across this article on the NY Times today and HAD to share it with you all! Take a minute to share it with all of your clients, patients and anyone you know who’s interested in eating healthy and/or losing weight!

You’ll be amazed at how many ‘everyday’ meals your patients are eating that are over their entire calorie allowance for the day! Even as restaurants talk about smaller portions, they continue to serve a full day’s worth of calories in a single meal… or even a single dish. Keep reading…

What does 2000 Calories look like

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Your Toolbox for Fighting Childhood Obesity

With the Childhood Obesity Conference happening right now in Long Beach, CA, we thought it was a fitting time to address childhood obesity and some of the top ways to combat and reverse it. It’s no secret that the number of children in the US that are overweight or obese is overwhelming. And, to make it worse, that number is still growing at an astounding rate. But, the goal of the conference is to “Accelerate Progress”. So, what can we do to accelerate progress? As many of you remember from our last blog, we discussed some resources that are available to parents and educators to provide to children. Today, we wanted to provide some easy ways to teach health, nutrition and fitness to kids.

NCES MyPlate Lunch & Learn Placemat – Use at the breakfast/lunch or dinner table either at MyPlate Munch and Learn Placemathome or on the go. Designed specifically for kids, this placemat educates your child about the five major food groups while engaging their critical thinking skills as they work through the fun activities on the back.

EIEO Kids Tear pad

NCES EIEO tear pad – Use these handouts to help motivate kids to get the recommended 60 minutes of physical activity in daily.  It also helps children understand that what you eat has to balance with how much they exercise in order to maintain a healthy weight and lifestyle.


Kids Portion PlateNCES Right-Sized Plate – With two designs, one for adults and one for kids, these colorful plates provide portioned sections for measuring out portions. This is great for kids so they can learn all about portion control by filling each section of their plate.daily.  It also helps children understand that what you eat has to balance with how much they exercise in order to maintain a healthy weight and lifestyle.

Whiz, Zip, Zap Kids Cookbook

Whiz Zip and Zap cookbook – Get your kids in the kitchen to start cooking so they can see how fun it is. Summer is a greattime to engage your kids in activities like helping to cook family meals.   It has been proven that kids who participate in cooking with their parents or caregivers have healthier eating habits. This cookbook provides simple recipes for breakfast, lunch, dinner or snacks.

Scratch and Sniff Learning Cards for KidsScratch and Sniff Learning cards – These interactive scratch and sniff cards provide a fun way for kids to learn about and try new fruits and vegetables.  First, have them smell the card. Then, have them taste the actual fruit and vegetable to compare the scent and taste. They can also note what they liked most and least about the foods.

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Get Your Portions in Control

Portions, Portions, Portions! If you are plugged in to nutrition at all, you probably read a different article about portions every day. But, do you pay attention? Or, for you dietitians, do you struggle to get your clients to pay attention? Portions are a very important part of any diet. However, for most of the fad diets that exist today, it’s the element that is given the least amount of attention. Or, for many, the expectations on portions are so completely unrealistic that it’s impossible to continue to practice what you’ve learned once you’ve reached your goal weight and stop ‘dieting’ in the literal sense of the word.

Between the common plate sizes in America growing as fast as our waistlines and restaurant portion sizes increasing in size to try to get ahead in their competitive market, we’re paying the price with rising obesity and diabetes rates. Did you know that the average household dinner plate has grown to 12 inches? Yet the appropriate size is 9 inches. So, here’s a tip that can make bringing your portions back under control very simple: instead of serving dinner on your dinner plates, serve them on your smaller salad plates. These plates present a much more realistic size for serving up correct portions for your family. You’ll be amazed at how satisfied you can be when you eat your dinner on these smaller plates. You’ll still get the satisfaction of cleaning your plate. However, you most likely won’t have eaten larger portions than you should.

So, we’ve made it easier to serve the correct portion sizes at home, now what are you supposed to do when you’re out to eat? I’m sure you’ve heard this tip before; cut your meal in half and put it in a take-out box before you even begin your meal. This is a great tip and can really help you control your portion sizes when eating out. But, it’s not always a great “across the board” kind of rule. There are some restaurants that serve appropriate portions. So, how are you supposed to gauge your portion size here? (BTW – This tip is great at any restaurant… whether you think the portion sizes are correct or not) Start by asking the server to bring an empty salad plate out with your meal. When you get the salad plate, visualize the MyPlate image sitting on your plate. Begin moving the meal from your dinner plate over to the salad plate, making sure to consider your portions in reference to MyPlate. By doing this, you’re fixing two big problems in restaurant servings; 1) the size of plate that your food is served on, and 2) the skewed proportions of grains and protein compared to fruits and vegetables served. Once your salad plate is full and closely reflects MyPlate, then you know you’ve got a correctly portioned meal while you’re out to eat. Take the rest and set it aside or put it in a to-go box to enjoy later.

Don’t feel like guessing? NCES has created Right-Size Portion Plates for Kids and Adults. So, whether you’re looking to take control of your own health or your entire family, we’ve got the plate for you! These plates are great for use at home. Or, they can be used as an easier tool than the salad plate while you’re out to eat. Use the links above to view each plate.

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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!

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Diabetes – Type 2

November is National Diabetes Month. Diabetes mellitus, as it’s officially known, actually manifests itself in a few ways. One of these manners is known as Type 2 Diabetes.
Of the estimated 23.6 million people in the US (7.8%) who have been diagnosed with diabetes, approximately 17.9 million (90%) are cases of type 2 diabetes. What was once referred to as ‘adult onset diabetes,’ is now being increasingly observed in children. Much of this has been attributed to rising obesity rates of children and sedentary lifestyles.
Symptoms include: chronic fatigue, weakness and malaise, excessive urination and thirst, blurred vision, unexplainable weight loss and lethargy.
Three factors which significantly raise the risk of getting type 2 diabetes, or making it worse, are obesity, hypertension, or elevated cholesterol. This means that having a diet that includes a lot of fatty and sugary foods, or having a very sedentary lifestyle can heighten your risk of acquiring this particular type of diabetes. In fact, over half of type 2 patients are obese when they are diagnosed.
Type 2 differs from type 1 in that there is a problem with the body cells response to insulin, rather than the production of insulin. Initially, type 2 diabetes can be treated by changing the patient’s diet and exercise habits. Diet is controlled to limit glucose intake, which is not necessarily related to sugar.
If you are concerned you might have diabetes mellitus, contact your personal health care practitioner immediately.  If you have been diagnosed, check out the diabetes section in our catalog for products that can help you maintain your diabetes.

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Asian Pork Tenderloin

Ingredients

    2 tablespoons sesame seeds
    1 teaspoon ground coriander
    1/8 teaspoon cayenne pepper
    1/8 teaspoon celery seed
    1/2 teaspoon minced onion
    1/4 teaspoon ground cumin
    1/8 teaspoon ground cinnamon
    1 tablespoon sesame oil
    1 pound pork tenderloin, sliced into 4 4-ounce portions

Directions

Preheat the oven to 400 F. Lightly coat a baking dish with cooking spray.

In a heavy frying pan, add the sesame seeds in a single layer. Over low heat, cook the seeds stirring constantly until they look golden and give off a noticeably toasty aroma, about 1 to 2 minutes. Remove the seeds from the pan to cool.

In a bowl, add the coriander, cayenne pepper, celery seed, minced onion, cumin, cinnamon, sesame oil and toasted sesame seeds. Stir to mix evenly.

Place the pork tenderloin in the prepared baking dish. Rub the spices on both sides of the pork pieces. Bake until no longer pink, about 15 minutes. Or bake until a meat thermometer reaches 160 degrees (medium) or 170 degrees (well-done).

Transfer the pork tenderloin to warmed plates. Serve immediately.

Nutritional Analysis

(per serving)

Calories 196 Cholesterol 74 mg
Protein 25 g Sodium 57 mg
Carbohydrate trace Fiber 0 g
Total fat 10 g Potassium 442 mg
Saturated fat 2 g Calcium 53 mg

Mayo Clinic Staff. (2009, June 1). Recipe: asian pork tenderloin. Retrieved from http://www.mayoclinic.com/health/healthy-recipes/NU00460

Picture from: http://fortheloveofcooking-recipes.blogspot.com/2009/04/asian-pork-tenderloin.html

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A Change in Lifestyle, A Change in Nutrition (Week 3)

April is National Cancer Awareness Month, in recognition of this, we have decided to highlight this week for you, some of the changes experienced and needed in your diet as a cancer survivor.

It’s common knowledge your doctor recommends a healthy diet in order to promote overall heath, but did you realize that there are some healthy eating choices you can make that might improve the chances of keeping your cancer from returning? 

A healthful diet that’s full of a variety of vegetables, fruits, whole grains and beans is especially helpful as a cancer survivor. The more in your diet, and the less red meat in that same diet, can help fight cancer at several stages. The vitamins and minerals gained through this diet help the body defend itself against cancer, as well as other diseases.

Many of the protective plant phytochemicals are very helpful in seeking out toxins and carcinogens in the body and eliminating them. This protects cells, and helps them to make repairs when cell damage occurs.

Combined with a healthy amount of physical activity, this improved lifestyle can greatly increase your chances of preventing remission, and living a full, longer life.

This information and much more can be found in our handout: “Nutrition of the Cancer Survivor” One of our Anniversary Special Items in our catalog and at www.ncescatalog.com.  Item # 4625.