Tag Archives: nutrition tips

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Your Toolbox for Fighting Childhood Obesity

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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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Fighting Cancer with Fitness

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The Major Role Fitness Plays in Fighting Cancer

Chances are that a friend or loved one will be diagnosed with cancer at some point in their lives. Although experts in the medical community still have a lot to learn about the different forms of cancer, there have been some very intriguing findings involving the relationship between cancer and fitness. In general, increased fitness levels seem to have a positive impact on people in all stages of cancer treatment. Whether someone is a healthy adult or a cancer survivor, including fitness into daily life can offer many benefits.
One of the most recognized positive outcomes for people who routinely exercise is a lowered body mass index. Getting frequent exercise helps to reduce body fat and increases lean muscle mass for those who work out.  Medical experts have recognized a correlation between lowered body mass index and the prevalence of cancer. Based on this scientific data, people of all ages should incorporate fitness into daily routines to help prevent a cancer diagnosis. Staying in shape can also help to lower inflammation throughout the body and lower the occurrence of other major illnesses.
Even with proper diet and exercise, a cancer diagnosis can sometimes happen without warning. For most, getting this news from the doctor is a stressful experience that is difficult to deal with. However, this is the time when staying fit can be the most advantageous. Fitness and medical experts agree that regular exercise helps to lower stress hormones in the body. After an initial cancer diagnosis, patients should stay motivated to stick with exercise programs in order to maintain a positive outlook. Staying active will help the body deal with the shock of this information.
After a cancer patient has agreed upon on a treatment method with a doctor, some may undergo depression and withdrawal. It can be easy to get discouraged when undergoing strong chemotherapy treatments for mesothelioma and other cancers. Patients should confer with their oncologist about the type of exercise that would be right for them. Moderate walking and resistance training can increase energy levels and positively affect mood. Additionally, there are many side effects associated with these aggressive treatments that can leave patients with the feeling that they have lost control over their bodies. Simple, short-term exercise goals can help patients to regain confidence with their abilities and help them to overcome a cancer diagnosis.
Even patients in remission from cancer can benefit from routine exercise.  Several studies have shown that exercise helps to prevent the cancer from recurring. One specific study of breast cancer survivors found that women who walked three to five hours a week saw a 50% reduction in mortality. Getting frequent exercise after going into remission offers survivors the chance to prevent the disease from coming back. In addition, those who maintain this level of exercise after going into remission are able to regain a lot of the strength that may have been lost during the treatment process.
Although staying active and maintaining a proper body weight is not a definitive cure for cancer, there is enough evidence to suggest that patients greatly benefit from regular participation in cardiovascular and strength training. Further, taking a simple walk around the block or picking up lightweights on occasion offers benefits for anyone desiring to prevent major medical issues. Cancer doesn’t have to be fought lying down. Oncologists can work with cancer patients to help them stay in shape during the long and arduous fight against the disease.

Author: David Haas

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Don’t Get the Sugar Scares!

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Halloween is here! The most dreaded holiday for dentists and dietitians across the country! But, it’s nothing a little education can’t fix, since the holiday has the potential to be a lot of fun for kids of all ages. All of the unique costumes give kids an opportunity to show off their creative abilities. Then, they go door-to-door ‘trick or treating’ for some sugary snacks! Many people have already begun changing this tradition by passing out more health conscious items, including stickers, granola bars and even fruit! But, how do you keep your kids safe from those ghouls and goblins that still pass out sickening sweet treats? We’ve put together a list of the top things to do with all that candy so your children don’t spend the entire month of November amped up on a sugar high. (As with everything, it’s important to remember that moderation is key! Don’t feel like you have to take it ALL away!)

  • Donate to your Dentist: Obviously, you don’t want to be that parent that gives away all of your children’s hard earned candy. So, have them set aside their absolute favorites. Then, find a local dentist who will trade you for the leftovers. Many dentists have items that they will trade your children for their candy.
  • Put it on Ice: Sit down with your kids and pick out all the chocolate. Then, throw it in the freezer. This way, your kids can enjoy their Halloween treats all year long! Throw away the rest… or you can always trade the dentist!
  • Take it to Work: Although no one person needs to be consuming all that sugar, spreading it out amongst your co-workers will keep your kids healthier. Plus, you’ll probably be a big hit around the office.
  • Sell It: There are many organizations out there that will purchase your leftover Halloween candy. Some of them even take what they purchase and send it to our troops so they can enjoy the sweet treats. Try searching your area for locations you can take your Halloween stash and sell it.

As you can see, there are many options for keeping all that candy out of your little one’s tummy. A little bit of Halloween fun can go a long way. So, be sure to take this opportunity to teach your children about healthy habits and using self-control when digging in to their tasty treats!

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Where in the World is Your Cholesterol?

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September is National Cholesterol Awareness Month. That being said, where is your cholesterol coming from, and what can you do about it?
Saturated fat is one of the main sources of LDL cholesterol. Hiding in dairy products, red meats and oils, you can prevent a rise in your cholesterol numbers by avoiding cheese and ground beef, which are the two largest sources of saturated fat, according to Dietary Guidelines reports.
Another thing to avoid is trans-fat. This tends to be found in partially hydrogenated vegetable oils used in fried and processed foods like baked goods and desserts. Make sure to read the label before you buy to see if you’re getting 0g trans-fat.
Some foods to avoid as much as possible for those watching their cholesterol: prime rib, coconut milk, dried coconut, coconut oil, palm kernel oil, cake donuts, ricotta cheese or ground beef.
How do you lower your cholesterol if it’s already high? Get some soluble fibers.  Things like cooked oatmeal, oat bran, avocados, broccoli, carrots, prunes, and sunflower seeds are all excellent sources of soluble fibers that can raise your HDL cholesterol levels and lower your LDL cholesterol.
Some other ideas:

  • Eat 6 to 8 small meals daily instead of 1 or 2 large meals.
  • 30 to 60 minutes of physical activity every day goes a long way.
  • Limit sugar and fructose intake.
  • Limit coffee drinks made without a paper filter.
  • Use sterol and stanol rich margarines and salad dressings.

For more information about cholesterol and tips for controlling your levels, check out our “Cholesterol: Control Your Numbers” Handout, Item # 4139 at www.ncescatalog.com or in our catalog.

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Food Safety, Simply Put (Week 2)

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Since July is National Food Safety Month, it only makes sense to discuss topics such as proper food handling and, well, food safety.
In the household, food safety is your concern and responsibility, as well as the concern and responsibility of everyone else in the home. Many food safety rules are fairly basic, but oftentimes overlooked in the hustle and bustle of the modern day kitchen. Here are some rules to live by when taking care of food in the kitchen.

  1. Wash hand with soap and warm water, or use a sanitizing towel or liquid cleanser before handling food.
  2. Put all of your perishable foods into the refrigerator within 30 minutes of shopping.
  3. When grocery shopping, grab the frozen foods and vegetables right before you check out.
  4. Put cooked meats in a clean container instead of the container it arrived in as raw meat.
  5. After cutting raw poultry, fish or meat, clean the cutting board before using it for anything else.
  6. Keep the refrigerator between 32 and 40 degrees Fahrenheit.
  7. Keep the freezer below 0 degrees Fahrenheit.
  8. Cook ground meat until it’s ‘well done.’
  9. Throw items out when they pass the expiration or sell-by date.
  10. Before eating raw fruits and vegetables, wash or scrub them under running water.

These tips and more can be found in our “Health Beat” healthy promotion newsletters, available on our site, http://www.ncescatalog.com or in our catalog.

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Break the Bad Breakfast Habit

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By Corey M Jackson, Guest Writer

I love the Sausage Egg and Cheese McMuffin at a certain restaurant that shall remain nameless (though they use the prefix ‘Mc’ before a lot of their entrees). Each ingredient is something I enjoy separately from the others, and I enjoy them all together as well. The trouble is: Its 560 calories, 32 grams of fat, and 56% of my recommended daily sodium intake. Well, those are actually just a few of the problems.

I fully realize that eating like that every morning would definitely land me any of a few heart conditions, such as hypertension, and that I need to find another way to get my morning fix of deliciousness. So here’s a few tips for any of you that are in the same boat as myself.

Instead of sausage, use low-sodium turkey sausage. It contains less fat than regular sausage, as well as having significantly less sodium. To be honest, I can’t taste the difference.

Using egg whites, instead of the yolk, will get you all of the protein, with almost none of the cholesterol. That’s good news for anyone in my family. An easy and healthy alternative there.

Now when it comes to the bun, instead of using a pancake infused with an abundance of syrup (which is mouth-watering, I know, but hear me out), use a whole grain English muffin. These have a lot of vitamins and minerals that you wouldn’t get with the pancake and syrup, and the calorie count goes way down as well.

Lastly, if you really want to help yourself out, skip the cheese. It’s cheaper, and you save yourself a lot of heartache in the long run. Literally.

If you buy up all of these items at the beginning of the week and make yourself a few sandwiches all at once, you can have some in stock that you can just heat up when you’re too busy to make one in the morning. Drink it down with some 100% orange juice or low-fat milk, and you’ve got yourself a pretty healthy breakfast, at a lower cost as well. Didn’t I mention that?

Total calories: low-sodium turkey sausage (110) + egg white (16) + English muffin (162) = 288 calories

Total fat: low-sodium turkey sausage (5.8g) + egg white (0.1g) + English muffin (4.5g) = 10.4 grams of fat

Total sodium: low-sodium turkey sausage (186mg) + egg white (55mg) + English muffin (276mg) = 517mg of sodium