Keep drinking that water (from Jill)

In the last week or so, there were several news stories talking about reports that maybe we really don't need as much water each day as previously recommended. While more research may still be needed to decide one way or the other, let's not forget all of the health benefits we get from keeping ourselves adequately hydrated. First of all, our bodies are 70% water and it plays a role in many vital body functions. Second, when we get dehydrated, our body gives off the same signals as hunger so staying well -hydrated can help us make sure we aren't eating for the wrong reasons and, therefore, help control weight. A third important function of water is to help energize our muscles. We know working out is important but if our muscles are fatigued from dehydration, we are not going to have the energy to get the most out of the time we spend in the gym. The last 3 reasons that water is important - it keeps our skin looking good, helps our kidneys function and keeps our bowels regular. So... no matter what the most recent news stories say, remember that getting enough fluids is important for many different reasons.

safe grilling (from Jill)

I haven't been feeling well these last 24 hours or so and I think I may have eaten some undercooked shellfish and so, while this post isn't exactly related to that, it just made me think to remind everyone to use safe grilling techniques as this season kicks into high gear. Remember not to put cooked meats back on the same plate that the raw meats came out on and remember to use a different set of tongs for transferring raw versus cooked meats. Also, do not pour marinades that you were using for the raw meat, back over the cooked meat when it is done. Cutting into the meat can release the tasty juices so, purchase a meat thermometer to make sure that your meats are cooked thoroughly (chicken breast - 165 degrees, pork chops - 145 degrees, strip steak or flank steak about 1 inch thick - 140 degrees for medium, hamburgers - 155 degrees) and, of course, make sure to wash your hand thoroughly after you handle raw food. Happy (and safe) grilling!

My "soap box" for this week (Jill)

Hi, Everyone,
I saw something in the last week or so on TV that really made me mad and I thought I'd share. It was a brief piece on a particular morning talk show that had an author (not a dietitian or a doctor) telling people the various salt content in some restaurant selections. Now, of course, I 100% agree that it is important to know the salt content of foods and try to minimize as much as possible. But, this person was using very poor comparisons and examples that, while may be lower in salt, certainly wouldn't be considered "healthy" food choices. For example, he showed one chain restaurant meal (something like a grilled chicken salad that we would assume is healthy) and showed how it had as much salt a 11 orders of fast-food onion rings. Shocking - yes! Does that mean you should choose onion rings instead - no! But that isn't the impression you'd get if you didn't know alot about nutrition or if you didn't read the other info (fat and calories). So... I am just saying this to bring attention to the fact that media stories about nutrition, while sometimes full of great and useful info, can also be misleading (unintentionally or not) so do take that info with a grain of salt (pun intended) and consult a nutrition professional if you are unsure about the quality of your food intake.

healthy restaurants (from Jill)

I have read, in several different places, a recent review of the top healthiest restaurants in the nation and, while I think this list is a good start, I still hope that people won't get carried away and assume that everything on the menu is a health food. If you've seen this list, please investigate and read the full article because the details will tell you why this restaurant was chosen (rankings included things like using natural or organic foods versus just having lower-fat or lower-calorie fare) and, most importantly, also list which dishes were found to be healthier choices and which dishes are still not a good idea. So, I think it is great that there are healthy menu options to be found in almost every restaurant but just be warned to PLEASE still read the menu carefully - look for how the dishes are prepared and what types of dressings and sauces they use - and remember that, in a restaurant, even a healthier dish may still be way to big of a portion. If you eat out often and need some more help in deciding what would be good menu options for you, feel free to make an appointment with one of our health educators to discuss your concerns and get some helpful hints to get you on your way to a healthier you!

website to check out

Happy spring! Isn't it great we are finally seeing 70 degree weather? It's a great time to get outside and enjoy...everything is so green!
I recently had a client that told me about a website that she has found helpful, it's called www.hungry-girl.com. It's got alot of healthy tips and ideas from calorie saving cooking tips to fabulous food finds (or horrors), as well as nutrition news. It's a fun website to check out!

Enjoy the week...

Kim

Happy Passover

To anyone out there celebrating Passover this upcoming week, I just wanted to remind you all to look out for one of the common pitfalls of the holiday - lack of fiber! Now, maybe you've never really paid attention to fiber before (and if not, then this is a great time to start) but matzo is notoriously low in fiber which can lead to alot of abdominal discomfort - in addition to the fact that many holiday foods are very high in fat (eggs and butter instead of flour in recipes) that can also contribute to a stalled digestion process. So, this may be just the time of year to really examine the fiber in your diet and look for it in other places. For the rest of the year, very-high-fiber breads and cereals are some of the major sources of fiber each day but, for this week, why not concentrate on fiber from fruits and vegetables - which likely means increasing your servings of fruits and vegetables (and not from potatoes), brown rice and legumes (depending on how you observe the holiday). Also, look for fiber in SMALL amounts of nuts and seeds and, even when you do go back to bread, make sure that you continue to strive for lots of fiber in your diet. If you're unsure of how much fiber to get or if you are getting enough, you can always contact a dietitian at Total Nutrition Technology for an appointment! Jill

Warmer weather can pose new challenges

This week, with the weather getting warmer, I thought I'd write about what seems to be a common phenomenon here in Charlotte, and probably alot of other cities around the country. When it's nicer and sunny out after work, we don't feel the need or desire to rush home as much and that often means hanging around at an outdoor bar or restaurant whiling away the afternoon with a few drinks. Now, I'm not suggesting that ONE drink wouldn't fit into a healthy lifestyle, but often these scenarios involve more than one drink and often more than one night a week and that is where we can get into "trouble". Wine or beer may seem more "acceptable" on a healthy diet versus fried foods or sweets like cake but, after that one glass of wine, your body really isn't going to do anything with it but store it as fat (just like the fried foods or cake) so, just like you wouldn't attend a "happy hour of cake" EVERY day and expect to still be healthy, you'd want to view alcohol in the same way and recognize that adding this into your diet every day, in large quantities, is going to derail your healthy eating and lifestyle efforts just as much as those foods that you try so hard to avoid. Just some food (or drink) for thought this week :-) Jill