Tag Archives: Weight Loss

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Top 20 Nutrition Quotes of All Time

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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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Portions from the Eyes of a Beginner

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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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Six Picks: The Top 6 Things You Need to Know About Your Beverages

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  1. Water is your best bet. Not only is it the most refreshing of all the beverages you can drink, it’s just plain great for the body in every case. Drink from either the tap or the bottle, it’s available nearly everywhere!
  2. Milk does your body good.  Instead of having a high-sugar, energy drink, try some milk. You get magnesium, calcium, potassium and vitamin D in a glass, which makes it a good choice. Try to stay healthy by avoiding saturated fats in 2% or whole milk. Opt for 1% or skim milk in its place.
  3. Juice up your body. Avoid caffeinated drinks and make your way to the glass of 100% fruit juice. Many of the vitamins and minerals in 100% fruit juice can’t be found anywhere in your everyday caffeinated beverages. Careful though, due to the natural sugars, a serving of juice is only 4 ounces.
  4. Make time for your tea time. Because of the increased antioxidants contained in tea, it can help your body ward off certain diseases. Watch out for teas that come in bottles and cans; the added sugars and flavors can make the calorie count skyrocket.
  5. Sports drinks, only for the sports-inclined. Keep in mind that sports drinks are ideal for exercise sessions or activities that last more than 90 minutes. They replace a lot of electrolytes and sugars that are lost in physical activity, but are much less helpful for you when no activity is taking place.
  6. Watch out for the happy hour. Alcoholic beverages are often loaded with sneaky amounts calories. A serving of beer is 12 ounces, wine is 3.5 ounces, and liquor is 1.5 ounces. Keep that in mind when you’re counting up calories at the bar. 

For more tips like these, check out a few of our products listed below! Or, just search “Drink” at www.ncescatalog.com.

Beverages 101 Poster or Tearpad: 4645 & 4642

10 Ways to Drink Water Poster or Tearpad: 4314 &4638

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Six Picks: The Top 6 Things You Need to Know About Portion Sizes

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  1.  What you don’t know might hurt you. Studies show that when people are offered larger servings, they tend to eat more. Most people don’t know it. But, when you fill up your cereal bowl, it’s usually two or three times as much as the actual serving size.
  2. Serving sizes aren’t exactly portion sizes.  Most serving sizes over the past 2 decades have doubled or tripled. Twenty years ago, a soda came in an 8 oz. container. Now you can get one that’s 48 oz. (More than 75% larger than a normal serving size!)
  3. Use the resources you can. Visit www.MyPyramid.gov to get a handle on what’s a serving size really is, and what you might normally be served.  
  4. Good health that you can measure. A good way to figure out what an actual serving size looks like is to use a food scale, measuring cups or spoons to dole out your servings. You’ll be surprised at what you end up with.
  5. Getting used to correct sizes is easy. After getting the correct serving sizes for a few weeks, you’ll notice how easy it is to make sure that you’re not overeating, and your body will have adjusted as well.
  6. Larger portions add up quickly. Having an extra 100 calories a day, which is essentially the equivalent of having a slice of cheese on your burger, can add up to an extra ten pounds a year… if the extra energy isn’t burned off.

All of this information was derived from weight control products in our catalog and at www.ncescatalog.com.  Check out our site for more products that can help you live a healthy life!