Weight Management
Fewer Calories Equals Weight Loss
Posted on September 9, 2011 by Hope WarshawResearch demonstrates that consuming fewer calories than your body burns is what will, over time, result in weight loss. If people don’t consume fewer total calories they won’t lose weight.
With that said, research shows that consuming a balance of healthy sources of carbohydrate (~45–50% of calories), protein (~15-20%) and fat (25-35%) is the healthiest way to eat. Healthy sources of carbohydrate are whole grains, legumes, fruits, vegetables and low fat dairy foods. Enjoying bananas, rice and baked potatoes can certainly be part of a healthy eating plan. An important nutrient to consume is dietary fiber. Healthy sources of carbohydrate (other than dairy foods) can provide you with dietary fiber.
Nutrition First foods offer you a good bit of dietary fiber along with a type of dietary fiber called resistant starch in the form of an ingredient called Hi-maize natural resistant starch. Resistant starch, in sufficient amounts, has been found to have a few independent health benefits, such as lower blood glucose after eating, decreased hunger between meals and improved insulin sensitivity. A number of foods you seem to enjoy naturally contain some resistant starch such as just ripe bananas, legumes, yams, barley, and rice (brown or white).
Good luck in your efforts to control your weight.
Hope Warshaw, MMSc, RD, CDE
5 Spring Activities to Help Stay Active
Posted on May 31, 2011 by Jacquie DanforthMy Favorite Five Spring Activities
With winter weather gone for good, it’s the perfect time to take advantage of outdoor opportunities with evening and weekend activities to help you stay active. Here’s my favorite spring 5
(1) Bike rides. There is just enough time after dinner to get the bikes out and go for a 30 to 45 minute bike ride around our neighborhood. It’s a great activity for all ages including my three year old who speeds around the sidewalks on her red flyer tricycle. Whether it’s a leisurely ride around the community with the kids, or a serious excursion up the mountains, riding your bike is a great way to get in some valuable exercise;
(2) Throwing the ball. With spring here so too comes the T-ball season! One of my favorite ways to get the body moving is to toss around the ball in the back yard with my kids. A larger foam ball works well for my little one, and a regular softball for my son, we like to throw the ball and practice fielding so we’re ready on Tuesday and Thursday game nights!
(3) Walk around the lake. Our community has a lovely little lake close by and so Sunday mornings we make time to take a walk around the lake and watch the green hues return and the flowers bloom. There is always lots to see and talk about, from birds and insects, to paddle boats and canoes as young fisherman try to make their first catch.
(4) SOCCER. Along with baseball comes spring soccer. My whole family likes to get out there and kick around the ball. The only goal is to get active and have fun. We bring our water bottles and orange slices to keep us hydrated during our games.
(5) Spring clean up. There is nothing like some good old fashioned yard work to get your heart pumping, and the whole family pitches in. There is much to be done to get the yard ready for summer. Raking, trimming, picking up leaves, turning the dirt in the flower beds… nothing says spring like finding a few worms to show the neighborhood kids!
No matter what activities you enjoy, with spring here you can take advantage of getting outside and staying active. 30 to 45 minutes of activity each day will help keep your energy levels high, your body in balance and your mind focused, and it’s a great time to reacquaint your family with all that nature has to offer.
More Fiber Leads to Less Cravings – and a Slimmer You
Posted on April 5, 2011 by Jacquie DanforthHow more fiber leads to less cravings – and a slimmer you!
A diet high in fiber has so many benefits, including lower cholesterol, improved digestive health and yes, even weight management.
Keeping our weight in check or losing those extra pounds is largely a function of how many calories we eat vs. how many calories we burn. Calories come from what we eat every day. Fiber is unique in that it doesn’t always have the same caloric load as other carbohydrates, and our bodies don’t process it the same as most carbs, fats or proteins – which are all broken down and synthesized by the body.
There are three basic types of fiber: Read more…
Healthy blood sugar levels
Posted on December 3, 2010 by Jacquie DanforthAt Nutrition First, our snacks are all about supporting better health – one better-for-you choice at a time. We make it easy for you to better manage your blood sugar levels, even while enjoying your favorite treats.
It’s been suggested that – particularly in women – high blood sugar levels can potentially lead to cancer, and of course, there is no shortage of news about the increasing rates of diabetes in our society. Diabetes is a condition where the prevalence of glucose in the bloodstream is too high.
So what can we do to manage our blood sugar levels?
1) Get more fiber. Hardly a shocker – a focal point in maintaining balanced blood sugar levels is to increase your dietary fiber intake. So focus on less processed goods, and add more resistant starch to your diet! Read more…
