Wednesday, April 19, 2017

Can Magnesium Help Grow Strong Bones?

It’s universally known that calcium and vitamin D intake leads to increased bone strength.  But, according to new research out of the Universities of Bristol and Eastern Finland, magnesium could also play an important role in preventing fractures.

In the study conducted by the above universities, it was observed that those with low blood magnesium levels were 44% more at risk for fracture than those with high magnesium levels.  In addition, none of the 22 subjects with very high blood magnesium levels experienced any kind of fracture during the course of this study.

This is especially interesting to those that work with or are a part of populations at risk for fractured bones, including the aging and elderly.  However, more research is necessary to see any therapeutic effects of magnesium supplementation.

For more information, read the summary article by following this link:
Or access the full research article here:

Tuesday, April 11, 2017

It’s Spring: 3 Tips to a Healthy Body

The shining sun and rising temperatures are incredibly inviting and are bound to put an extra spring in your step. It is tempting to jump outdoors and be active, but it is important to follow these helpful tips in order to keep your body healthy and energized while enjoying the spring season. It is normal to become motivated by the warmer weather to get a summer body, but be sure you are still following healthy habits. 
1.)   Don’t stop eating, just eat healthier: Before working out, substitute sweets such as cookies, candies, and jams for whole-grain food items such as a serving of whole-grain pasta or a turkey sandwich on whole-grain bread. Whole grains contain complex carbohydrates which are digested slower than sugary foods. This results in more sustained energy throughout the day to keep you going. Other healthy foods that will provide energy are fruit smoothies, chocolate milk, and low-fat yogurt. 
2.)   Hydration is key: It is crucial to keep your body hydrated throughout the day, especially before participating in physical activity. Carry a water bottle with you and drink it regularly to ensure that your body is constantly hydrated. If you are going to participate in intense activity, switch out the water for a sports drink such as Gatorade. The complex carbohydrates from your snack and the water are sure to make your body refreshed and ready to go!
3.)   No skipping stretches: Carry out a short period of light aerobic activity followed by stretching to prepare for an effective exercise with no injuries. After your workout, follow up with a light cool down jog and some more stretches. Don’t forget to hydrate after exercising as well. 

Follow these quick and easy tips, and you are guaranteed to have a spring in your step all spring long!

Tuesday, April 4, 2017

Eat Less, Play More!

Several people believe that serving size and portion control mean the same thing. However, they are two very different concepts. They both are important, but used in different situations.
A serving size indicates the amount of food for the nutritional information that is shown. Serving sizes are specified by measurements such as tablespoons, cups, or ounces. MyPlate includes a few examples of the serving sizes that kids should eat. The serving sizes on MyPlate are different than on a Nutrition Facts label--they are smaller. Parents should follow serving sizes on MyPlate rather than a Nutrition Facts label to ensure their child isn’t overeating. A portion size is the actual amount of food on a plate and vary in size depending on the type of food. 
Here are some helpful tips to control kid’s portion control:
·      1 ounce or 1 regular slice of bread is about the size of a CD cover
·      1 cup of dry cereal is close to the size of a baseball
·      1/2 cup of ice cream is about the size of 1/2 of a baseball
Understanding what it means to be hungry will help with keeping portions under control!

Tuesday, March 28, 2017

A Taste of the World

Enjoying a variety of healthy and delicious food is a gift America has. The United States is filled with many wonderful cultures and their delicious cuisines come along with them. There are numerous individuals that wish to try and explore new food groups that are beneficial to their health. Many of these individuals come from different backgrounds and each brings a new recipe to the table. This offers a large variety not only to them, but to others who do not come from that culture. Building up a colorful plate filled with foods from across the world is a great way to satisfy cultural preferences while also keeping it healthy. However, it is important to always include a decent amount of fruits and vegetables with every meal. Many cultures, for example Mediterranean, have healthy homemade yogurts to fill up with a good source of calcium. Eating a variety of cultural food is a great way to get all those key nutrients without always sticking to the same foods.
This and more can be found at:

Thursday, March 23, 2017

Break Those Bad Eating Habits

Living a happy and healthy lifestyle is something that many people wish to have. It is entirely possible to achieve this goal, and all it takes are a few simple steps.
Of course, though, breaking unhealthy eating habits requires some sort of discipline and determination. In the nutrition world, there are always new foods popping up that are tied in the middle of being classified as “healthy" or "unhealthy”. Truth be told, having too much of anything can be unhealthy. Moderation is always key when it comes to food, or anything else that is a treat. 
The first step to achieving this goal begins at breakfast. Breakfast is extremely important, as it feeds the body the energy and nutrients needed to function properly throughout the day. It also helps with keeping hunger on a more leveled scale, therefore no need for making last minute unhealthy choices to satisfy hunger. Another common necessity people have in the morning is caffeine. Cutting down on caffeine will help with keeping energy throughout the whole day instead of just that morning. 
Many people who work long hours tend to either grab their lunch from the nearest fast food restaurant. Bringing a packed lunch will help with knowing exactly what is being nourished in the body, along with saving a lot of money! 
In addition to that, snacking on fruits and vegetables is a great way to get all those great vitamins and minerals. Breaking bad eating habits all just comes down to cooking at home and starting the day with a delicious and healthy breakfast.

Tuesday, March 14, 2017

Myths about Metabolism

I am sure you have heard many claims about metabolism, some of which seem too good to be true. With this post, we will explore some of those common myths.
For starters, consuming chili peppers and green tea will not raise metabolism or cause weight loss. While spicy foods can temporarily raise a metabolic rate, it is not enough to allow for extra caloric consumption. 
Next, we have heard that our metabolism can’t change. This is simply not true. As we age our metabolism naturally slows down as we tend to lose muscle mass. Increasing or decreasing physical activity can change metabolism. 
Eating late in the evening does not make our metabolism slow down and cause weight gain. It is likely because of the additional calories and mindless eating while watching television that contributes to the extra pounds. 
Very low caloric consumption is not the best idea for jump starting weight loss. While we do need to burn more calories than we consume to achieve weight loss, too much of a deficit can actually cause our metabolism to slow down because it is not receiving enough calories to function properly. 
It is important to research claims from reliable sources so we do not cause harm to our bodies. For reliable nutrition information visit or speak with a Registered Dietitian.

Friday, March 3, 2017

Eating for Two?

During pregnancy, a proper diet is extremely important for both the health of the mother and that of the child.  As this 9-month period is accompanied by weight gain and food cravings, it is important to be aware of exactly how many pounds the mother should be gaining.  Knowing this information can help prevent conditions, such as gestational diabetes and birth defects.

A series of weight gain recommendations for full-term pregnancies has been formulated based upon the mother’s pre-pregnancy Body Mass Index.  A list of these recommendations is shown below:
·      Underweight: 28-40 lbs.
·      Recommended weight: 25-35 lbs.
·      Overweight: 15-25 lbs.
·      Obese: 11-20 lbs.

Weight gain will increase for those expecting twins (with no set recommendation for underweight mothers-to-be):
·      Recommended weight: 37-54 lbs.
·      Overweight: 31-50 lbs.
·      Obese: 25-42 lbs.

In addition, increased energy needs are based on that of trimesters, but should be gradually increased as the pregnancy progresses:
·      No extra calories are needed for the first trimester.
·      An added 340 calories per day is advised for the second trimester.
·      The mother should consume 450 calories more calories per day (than when not pregnant) in the third trimester.

This added energy should come from foods high in nutrients rather than those high in fat and/or sugar.  Such foods include: lean proteins, dairy, vegetables, and fruits.

These guidelines should be combined with 30 minutes of moderate exercise a day if the mother seems to be gaining more weight than is recommended for her BMI.

Lastly, it is important to consult a physician concerning any exercise routine or additional supplements taken during the pregnancy.

These guidelines and more can be found at: