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Welcome to my Blog. Check back for new blog posts regarding nutrition, food, and fitness. You can also access my blog posts, daily nutrition tips and recipe ideas from my Facebook page at www.facebook.com/healthyyounutrition and don't forget to "like" us!

Interested in a healthy lifestyle change but don't know where to start? Check out the NUTRITION SERVICES tab for the motivation and support you need to start living life as a healthier you!

Health and Happiness,


Stephanie : 0 )








Friday, March 23, 2012

Appetite Hormones


Have you ever wondered why you continue to be hungry when you may have just eaten?  It could have something to do with the hormones in your body and their effect on the brain.  The following is a little scientific but thought the information would be good to share.  In another post, I will plainly explain the role of some of these hormones and how they affect our daily lives.


"Appetite control is highly complex and involves neurotransmitters in the brain and hormones in both the adipose tissue and the gut. The future of weight management may relate to an understanding of the hormones that affect satiety. This is a brief summary of some of the key hormonal players in appetite regulation.

Ghrelin
Ghrelin is a short-term factor secreted by the stomach just before an expected meal. It acts on the hypothalamus to stimulate hunger.


Glucagon-like peptide 1 (GLP-1)
This is released from the cells of the gastrointestinal (GI) tract postprandially in proportion to the calories ingested. GLP-1 decreases food intake, increases the expression of the insulin gene, and increases the secretion of insulin.


Insulin
Insulin acts in the central nervous system and periphery nervous system to regulate food intake. Impaired insulin activity may lead to impaired thermogenesis.


Leptin
This hormone is produced by adipose tissue. It binds to the ventral medial nucleus of the hypothalamus (known at the “satiety center”), which signals the brain to stop eating. In obesity, it loses the ability to inhibit energy intake or to increase energy expenditure.


Norepinephrine and cortisol
These stress hormones are released by the sympathetic nervous system. Norepinephrine helps activate the sympathetic nervous system in the “fight-or-flight” response.Cortisol helps to restore homeostasis after stress and acts as a physiological antagonist to insulin.


Pancreatic polypeptide (PP)
PP is released by the pancreas into the circulation after a meal in proportion to the calories ingested. The role of PP in regulation of energy balance is unclear, although studies have shown it reduces food intake when administered to rodents and humans.


Peptide YY (PYY)
PYY is secreted by endocrine cells lining the small bowel and colon in response to food. PYY induces satiety."





References and recommended readings


RD411

Chaudhri OB, Wynee K, Bloom SR. Can gut hormones control appetite and prevent obesity? Diabetes Care [serial online]. 2008;31(suppl 2):S284-S289.
Available at:
http://care.diabetesjournals.org/content/31/Supplement_2/S284.full.pdf+html.
Accessed March 1, 2011.

Mahan LK, Escott-Stump S. Krause’s Food and Nutrition Therapy. 12th ed. St Louis, MO: Saunders/Elsevier; 2008.
Simpson KA, Martin NM, Bloom SR. Hypothalamic regulation of appetite: gut hormones.
Available at:
http://www.medscape.com/viewarticle/581204_6.
Accessed March 1, 2011.





Also there will be no more blog posts on the weekends. Be sure to check back Monday. 

Thursday, March 22, 2012

Ten Rules to Live By


  1. "Come back to earth
    Try to choose the least processed forms of food—fruits, vegetables, whole grains, and high-fiber carbohydrates.

  2. Eat a rainbow often
    Eat fruits or vegetables with each meal. Choose a wide variety of colors for the biggest benefit.

  3. Choose lean protein—the fewer legs the better
    Include a lean protein source with each meal and snack. Choose protein that has fewer legs more often! For example, fish and vegetables sources=0 legs, chicken and turkey=2 legs, and beef and pork=four legs.

  4. Pick fats that give you something back
    Include healthy fats in your diet, such as olive oil, nuts, seeds, avocado, fish, and flaxseeds.

  5. Eat breakfast every day!
    Start your day out right.

  6. Remember three for three
    Aim for all three nutrients (whole carbs, lean protein, and healthy fat) every 3 hours.
    Eat smaller portions more often, spread evenly across the day. You should eat five to six meals/day!

  7. Stay hydrated
    Dehydration means decreased performance (0.5–1.0 fluid ounces [fl oz]×body weight=fl oz of water/day). Start drinking fluids early and often!

  8. Do not waste your workout
    Have a preworkout snack or shooter (15 grams carbohydrate). During the workout or game, make sure to have water and a sports drink, such as Gatorade®. After the workout or game (within 10–30 minutes), have a carbohydrate/protein recovery snack, such as 16–24 fl oz of low-fat chocolate milk.

  9. Supplement wisely
    Fuel first and supplement second. If you are not getting what you need through food, add a multivitamin supplement and fish oil into your daily routine. Create a smart plan that supports your fueling plan and health. Before you take any supplement, check with your doctor!

  10. Sleep
    The body recovers and repairs best when at rest! Aim for 8 hours of sleep.
The 80/20 rule
Each meal and snack is an opportunity to fuel your body optimally. Choose foods that are best for you 80% of the time and incorporate
some of those foods that are maybe not the best, but may maybe your favorite, 20% of the time!"

Reference: RD411 Sports Nutrition

Wednesday, March 21, 2012

So Fit Magazine - Build Healthy Kids


Check out my latest article in SoFit Magazine.  It focuses on the parent's role of building healthy kids.  I thought it was a perfect topic for National Nutrition Month.  Page 36 in the online magazine, page 34 in the real magazine. - Parents can change the world by building healthy kids

http://www.sofitmagazine.com/current-issue.php

Tuesday, March 20, 2012

The Great American Meatout


Today is the Great American Meatout.  Celebrate the first day of Spring by going meatless and enjoying fresh fruits, vegetables and whole grains. 

The following information is from http://www.meatout.org/about-meatout.htm

"Meatout is an international observance helping individuals evolve to a wholesome, compassionate diet of fruits, vegetables, whole grains. The purpose is to expose the public to the joys and benefits of a plant-based diet, while promoting the availability and selection alternatives to meat and dairy in mainstream grocery stores, restaurants, and catering operations.

Meatout has grown explosively since its inception in 1985 to become the world's largest annual grassroots diet education campaign. Thousands of caring people in all 50 U.S. states and a host of other countries welcome Spring with colorful educational events. These range from simple information tables, exhibits, and cooking demonstrations to elaborate receptions and festivals. Visitors are asked to "kick the meat habit on March 20 (first day of spring) and explore a wholesome, nonviolent diet of fruits, vegetables and whole grains.

Several mainstream health advocacy organizations, including the American Cancer Society, the National Cancer Institute, Johns Hopkins University, and the American Heart Association, have since launched their own campaigns to promote consumption of plant-based foods.

Meatout reflects national trends:
  • Mainstream health advocacy organizations and the official government publication "Dietary Guidelines for Americans" tout plant-based foods.
  • Over 30 million Americans have explored a meat-free diet.
  • One in five teens thinks vegetarianism is "cool."
  • National beef and veal consumption have dropped by 25 and 70%, respectively.
  • Major manufacturers and retailers are marketing meat-free and dairy-free meals.
  • Several national fast food chains are offering veggie burgers and several major baseball parks are selling veggie dogs.

What Are Meatout Mondays?

Meatout isn't a one-day affair! To keep the spirit of Meatout alive throughout the year, we've developed Meatout Mondays, an e-mail campaign and pledge option. Those who sign up for Meatout Mondays pledge to eat compassionate plant-based foods every Monday. Each subscriber receives a weekly colorful e-mail containing recipes, product suggestions, health news, encouragement, and inspiration. Click here to view past issues.

Whether you're veg-curious or a long-time vegan, Meatout Mondays is for you. We invite you to sign-up yourself, your friends, your family or anyone who may be interested in participating by filling out the Meatout Mondays Signup Form.

Who Organizes Meatout?

Meatout was launched in 1985 and is coordinated each year by FARM, a national nonprofit, public interest organization. Headquartered in the nation's capital, FARM advocates plant-based (vegan) diets to save animals, protect the environment, and improve health.

FARM coordinates and promotes local events by:
  • Providing grassroots activists with a how-to guide for holding a successful event.
  • Producing and distributing display and handout materials.
  • Maintaining the Meatout website and International Events Directory.
  • Securing placement of national billboard and transportation advertising, as well as magazine, radio and TV ads.

FARM also has far-reaching and crucial liaison responsibilities:
  • Liaison with local advocates, food retailers, health care providers, and teachers to promote community and school events.
  • Liaison with meat-free food manufacturers and retailers to obtain support and product samples.
  • Liaison with supermarket and restaurant chains to promote availability of alternatives to meat and dairy.
  • Liaison with public interest and religious groups, requesting individual participation and organizational support.
  • Liaison with governors and mayors to obtain special proclamations.

Supported by FARM, local coordinators plan, promote, and carry out their own Meatout events.

Who Supports Meatout?

Meatout draws massive support from a broad cross-section of groups and individuals. Supporters include animal, environmental, public interest and consumer protection advocates; health care providers, educators, meat-free food manufacturers and retailers; mass media, public officials and celebrity entertainers.

Supporters are deeply concerned about the devastation to consumer and environmental health wrought by intensive meat production and consumption. Meatout not only promotes better food choices, but also supports a positive future for the planet.

Every year, scores of governors and big-city mayors support Meatout by issuing official proclamations urging their residents to explore a healthy, nonviolent plant-based diet. We invite you to visit the Meatout Proclamations section of our website to view a few sample proclamations as well as a detailed listing of proclamations issued since 1985.
Many other public figures support Meatout. Celebrities include Alicia Silverstone, Ed Asner, Bob Barker, James Cromwell, Doris Day, Peter Falk, Frances Fisher, Jennie Garth, Sara Gilbert, Chrissie Hynde, Casey Kasem, Rue McClanahan, Bill Maher, Hayley Mills, Mary Tyler Moore, Kevin Nealon, Cassandra 'Elvira' Peterson, Joaquin Phoenix, and Ally Sheedy. Sports figures include Tony LaRussa, Mark Levy, and Al Oerter. Authors and educators include Berke Breathed, Michael Jacobson, Frances Moore Lappe, John McDougall, Jeremy Rifkin, and Howard Lyman.

Why Meatout?

"Kicking the meat habit" holds lasting benefits for consumer health, world hunger, resource conservation, environmental quality, and animal protection.
Kicking the meat habit reduces our risk of heart disease, stroke, cancer, and other chronic diseases that cripple and kill nearly 1.4 million Americans annually.
Kicking the meat habit decreases our exposure to infectious pathogens like Salmonella, E. coli, and Campylobacter, which kill several thousand Americans annually and sicken millions more.
Kicking the meat habit raises our energy level, lowers our food budget, and simplifies food preparation and cleanup.
Kicking the meat habit frees up grains and other foods that can be used to feed the world's hungry. Animals are extremely inefficient "protein converters;" it can take up to 16 pounds of grain to make 1 pound of beef.
Kicking the meat habit preserves our topsoil, water, and other food production resources vital to the survival of our children and their children.
Kicking the meat habit protects our forests, grasslands, and other wildlife habitats from encroachment by cattle ranchers while reducing the polluting effects of methane, soil particles, manure, and pesticides on our air and water.
Kicking the meat habit saves animals from caging, crowding, deprivation, drugging, mutilation, manhandling, and agonizing slaughter. Each person who adopts a plant-based diet saves over 80 innocent, sentient animals each year. Over a lifetime, an individual can save more than 6,000 animals just by going vegan.
It's time to begin your journey to healthy, compassionate eating."
Order your FREE Veg Starter Kit to find out how!

Monday, March 19, 2012

National Poultry Day


Today is National Poultry Day.  Poultry are any type of domestic fowl such as chicken, turkeys, ducks and geese.  Poultry can be raised for meat or eggs.  Poultry has been an important part of the diet for many years now.  Pigeons, ducks and geese were being raised in China over 3,000 years ago.  Chickens were brought to the United States in the 16th century by European explorers. 

Poultry is a very good source of protein, providing about 67% of the daily value in just 4 ounces. Chicken in particular is very versatile and can be cooked/prepared in many different ways. Chicken also provides the body with tryptophan, selenium, vitamins B3 and B6, phosphorus, and choline. The leanest part of the chicken is the breast which has less than half the fat of a piece of fat trimmed choice grade T-bone steak. Be sure to remove the skin before cooking to eliminate the unhealthy, artery clogging saturated fat.

You can celebrate National Poultry day by cooking your favorite poultry dish, cooking a new poultry dish, or by ordering your favorite chicken dinner at a local restaurant.  I don't eat poultry so I am celebrating by bringing awareness to ya'll about the holiday and recommending you visit the website below.

Visit www.eatwild.com to learn about grass-fed food and facts.  You can also access local farms where you can purchase grass fed meats.  They believe: “When you choose to eat meat, eggs, and dairy products from animals raised on pasture, you are improving the welfare of the animals, helping to put an end to environmental degradation, helping small-scale ranchers and farmers make a living from the land, helping to sustain rural communities, and giving your family the healthiest possible food. It’s a win-win-win-win situation.”