March 2011 

Tips From Nutrition Focus

Weight Loss Tip:

Is Your Weight Ready for Warmth?

By: Kimberly A. Tessmer, RD LD

March means springtime which means summer is right around the corner--do your summer clothes fit? Thinking about losing weight?  Don't wait until June to decide you need to lose weight for the summer.  Start now to give yourself enough time to lose weight safely. A slow steady weight loss is the type of weight loss that will stay off!  The key is changing habits so that you can keep your weight off and not have to worry everytime Spring rolls around!

Your attitude about weight loss can be the difference in success and failure, so ask yourself these questions first:

*Have I thought about my eating and exercise habits and do I know what I need to change?

*Am I ready to make permanent lifestyle changes to be successful?

*Am I comfortable losing weight slowly?

*Am I willing and able to increase my physical activity?

*Am I willing to commit myself and my time to organizing eating and exercise?

If you answered "Yes" to these questions than you are on the right track to a healthy and successful weight loss. You know changes need to last to keep the weight off. Losing weight is NOT a temporary situation!  Did you have mainly "No" answers? You need to look at why you really want to lose weight, is it just that bathing suit? Try rethinking your goals.

If you're starting now, remember to include a variety of healthy low-fat foods, in moderate portions and try to do some type of physical activity--most days of the week.  If you have health problems or are under the care of a physician, you should see your physician before starting any type of weight loss or exercise program.  If you are not sure how to start losing weight, contact a registered dietitian to help you with your weight loss efforts.

Nutrition News: 

Exactly What Does "Organic" Mean?

By: Kimberly A. Tessmer, RD LD

Have you thought about switching some of your foods to "organic" but not quite sure what it actually means?  You are probably not alone!  Let me try to clear it up a bit!   The term "organic" must follow specific guidelines that are set by the United  States Department of Agriculture's (USDA) National Organic Program.

Straight from the USDA web site:  "Organic meat, poultry, eggs, and dairy products come from animals that are given no antibiotics or growth hormones.  Organic food is produced without using most conventional pesticides; fertilizers made with synthetic ingredients or sewage sludge; bioengineering; or ionizing radiation.  Before a product can be labeled ‘organic,’ a Government-approved certifier inspects the farm where the food is grown to make sure the farmer is following all the rules necessary to meet USDA organic standards.  Companies that handle or process organic food before it gets to your local supermarket or restaurant must be certified, too."

There are three levels to organic claims on food product labels:

* 100% Organic- can carry the USDA Organic Seal

* Organic- products that contain at least 95% certified organic ingredients and can carry the USDA Organic Seal

* Made With Organic Ingredients- products that contain at least 70% certified organic ingredients-cannot carry the USDA Organic Seal but can state on the packaging, "made with organic ingredients".

For more information check out: http://www.ams.usda.gov/AMSv1.0/nop

 

Fitness Fun:

Muscle Soreness and What to do About It! 

Muscle soreness, after working out, usually onsets 1-3 days following the workout and can last from one day to a few days (depending on the individual and their training).  The soreness felt is a build up of lactic acid.  Lactic acid is the waste product produced when muscles use and burn their energy source.  Soreness is a result of the muscle being challenged to the point where the system cannot keep up with waste removal at the site it is being produced.  As a result, the waste product (lactic acid) pools in that area.

Unlike veins and arteries, the muscular and lymphatic systems do not have an automatic pumping mechanism to aid in quick and efficient flow of fluids throughout the body.  Therefore, body movement is used to assist these systems.

Now that you know why it happens, here are a few suggestions to help your body recover from muscle soreness:

* Gentle stretching- hold for approximately 30 seconds.  Focus on "letting go" mentally and physically with each exhalation.

*Go for a walk, but avoid pushing yourself too hard.

*Massage the area for 5 to 10 minutes.

*Take a hot both and use Epson salt.

*Try Vipasiti Kasani (or legs up the wall)- an inversion yoga pose.  Sit as close as you can to a wall with your legs extended long ways along the wall.  Bend your knees, begin to lay back and swing your legs against the wall.  Final position-place the back of your legs against the wall, hips as close up against the wall as is comfortable, lying on your back. Stay in this position for 10-15 minutes (if your lower back hurts, place a blanket underneath your hips and lower back).

*If nothing seems to work and the soreness persists, see your doctor.