Food-Borne Illnesses

Chances are that you or someone you know has gotten sick from food. Every year, one in six American's get a food-borne illness. Some times it can be tricky to correctly identify the food culprit. Normally raw foods of animal origin are most likely to be contaminated. This could be something like a raw meat, poultry, raw eggs, unpasteurized milk or raw seafood. 

I wanted to touch on some basics of food-borne illness, what foods to watch out for and how to properly handle these food items. If you think that you have gotten a food-borne illness you might want to think about a food item that has been mixed together. For example - bulk raw milk, pooled raw egg or ground beef are food items that are coming from multiple animals and being combined into one product that you are purchasing. This means that it is more challenging to pin point the infected or sick animal in food chain. If you think about that ground beef is containing meat from hundreds of cows or a single restaurant omelet may contain eggs from hundreds of chicken (if it is a liquid egg product). There are lots of places in this food chain where contamination could have occurred. 

Commonly we are hearing about fruits and vegetables carrying food-borne illness. These food items do not normally have these organisms in them, but when they are transported or how they are grown could influence their exposure to bacteria/other organisms. The only way to help prevent getting a food-borne illness from your produce is to make sure you wash it well. Now this may not get rid of all the contamination, but it is what we (as consumers) can do to minimize our risk of getting sick. 

So now that you are terrified to eat animal products and produce you are probably thinking ... what is safe to eat? Well all of these food items can be safe if you take the time to prepare them in a safe manner. Make sure your animal products are cooked the appropriate temperatures (160F for beef/poultry and 145F for fish), you drink only pasteurized milk and you avoid raw shellfish. For produce, wash it well when you get home/before using (even if the label says pre-washed). 

For more information on food-borne illness check out the following links: 

CDC website

Food poisoning resources

Being a clinical dietitian in the NICU

I have been thinking about writing a blog post about my job as a Registered Dietitian in a Neonatal Intensive Care Unit. I know some people have no idea what I do on a daily basis and even some of my family may be confused. 

But to start off this explanation we need to go back to high school. I met with a Dr Fadley who was a therapist of sorts. He meets with people, has you take a test and that then determines future occupation based on your interests/skills. He told me that I could go into dietetics, but it would be tough (and it was), but I would be best suited for special education and being a teacher. I kind of blew him off and thought that was ridiculous. 

Well here looking back about 10 years later ... I think Dr Fadley spoke some truth. I have a passion for helping those that can't always help themselves. I love working with people who have faced challenges in their lives - mental, emotional or physical. I have a special place in my heart for being that care giver and helping people. Looking back I can see that displayed in many ways, but I think in my current job it helps to sums up what I do every day. I help to provide care for the littlest of babies who aren't suppose to be born yet. All of us in the neonatal world, work to help them beat the odds and have a chance at life. Being able to be part of that team, who works to give each of these babies a fighting chance is amazing. I love it! 

My specific role as the dietitian is to calculate the nutritional needs for our neonates. I work with a team of neonatologists, speech therapists, nurses and dietary technicians to make sure that our babies are getting the best recipe for feedings to meet their  unique needs.  More goes into these calculations than just crunching numbers. As the dietitian, I have to be aware of various medical conditions that could have an impact on their nutrient absorption/metabolism. This can be a complicated process if you have a baby with renal failure, a cardiac condition or a GI issue. Each of our patients, is like a puzzle that we are working on figuring out during their hospital stay. 

In addition to charting on each of these patients, I help to oversee the formula room. This is the place in our hospital where all the feedings are made by dietary technicians. We make 24 hours worth of feedings for all of our patients and we help to make sure that these techs are doing their job right. These techs are valuable part of our team and help ensure that the nutrition plan the dietitian comes up with is put into action. 

I wanted to share my job with you, because it is different. Hopefully this is a helpful little snap shot into the world of neonatology through the eyes of the dietitian. It is an amazing place to be and I enjoy being able to play a small role in so many children's lives. 

2015-2020 Dietary Guidelines for Americans

Every 5 years there are new Dietary Guidelines that released from the U.S Departments of Health and Human Services (HHS) and of Agriculture (USDA). The last set of guidelines were released in 2010 and so this year it was time for the update. The guidelines are designed for health professionals to help individuals consume a healthy and nutritionally adequate diet. Previous editions of the dietary guidelines focused on individual dietary components - such as food groups and nutrients. With these new guidelines, released yesterday, the focus is now on combination foods and the total diet forms one's overall eating pattern, because people do not eat just food groups and nutrients separately. This was a big change and took the guidelines in a slightly more general direction. 

So let's get to it .... listed below are the 2015-2020 Dietary Guidelines for Americans: (for more information check out health.gov)

1. Follow a healthy eating pattern across the lifespan. All food and beverage choices matter. Choose a healthy eating pattern at an appropriate calorie level to help achieve and maintain a healthy body weight, support nutrient adequacy and reduce the risk of chronic disease. 
2. Focus on variety, nutrient density and amount. To meet nutrient needs within calorie limits, choose a variety of nutrient-dense foods across and within all food groups in recommended amounts. 
3. Limit calories from added sugars and saturated fats and reduce sodium intake. Consume an eating pattern low in added sugars, saturated fats and sodium. Cut back on foods and beverages higher in these components to amounts that fit within healthy eating patterns. 
4. Shift to healthier food and beverage choices. Choose nutrient-dense foods and beverages across and within all food groups in place of less healthy choices. Consider cultural and personal preferences to make these shifts easier to accomplish and maintain. 
5. Support healthy eating patterns for all. Everyone has a role in helping to create and support healthy eating patterns in multiple settings nationwide, from home to school to work to communities.  

One new thing that was added to the guidelines in this release was a specific number given for recommended amount of added sugar. The goal is to keep added sugar consumption to <10% of your total daily calorie intake. In the 2010 edition recommendations were given to limit your consumption of added sugar, but no hard and fast value was given. 

As you can read these guidelines are broad and are applicable to all people. For a more personalized interruption of these guidelines, speaking with a health professional or a Registered Dietitian would be helpful! 

Certified Specialist in Pediatrics

I got the letter. I have been waiting to hear how I did on the Academy of Nutrition and Dietetics National Board Exam for the Certification in Pediatrics. I took the exam back in November, just prior to Thanksgiving. I had been waiting while they graded all of the exams and determine who passes. I felt better about this exam and after reviewing some flashcards for the exam I felt like I had a better handle on the material. 

For those of you that may be confused about what this means ... the accreditation body for the dietetics profession is the Academy of Nutrition and Dietetics. They have several certification exams that you can take in a variety of speciality areas - for example Nutrition Support, Diabetics, Pediatrics, Sports Nutrition, etc. To be eligible to take these exams you must complete a set number of practice hours. For the Certification in Pediatrics it was 2,000 contact hours with pediatric patients. You also must have at least 2 years of experience as a Registered Dietitian. Once these requirements are met you are eligible to sit for the exam. Once you pass the exam you can place these certification letters after your name. I have been wanting to obtain these credentials for several years, ever since I developed a love for pediatrics and working with families in a nutrition setting. 

I got my letter this past week, congratulating me on passing this exam. Now I can sign my name Anna Busenburg, RD, CSP. It is quite exciting to see all the hard work, hours of studying, finally pay off!

Setting New Year's Goals

This is the time of year when everyone makes resolutions. You hear the phrase "New Year, New You!" That is true it is a new year and if you want to make a change, now is as good a time as any, but the big question is ... will your change stick?! For most  people that answer is no! 

Instead of thinking about New Year's Resolutions ... I like the idea of New Year's Goals. What do you want to accomplish this year. Often I take a look at the calendar and I try to decide what type of races I want to participate in for the year. I look at when they are scheduled in the upcoming year and think through what training for those races might look like. I map out a plan of how I see myself accomplishing those races and then I sign up for them. Those same steps that I think through for races, can be applied to any goal that you might have. 

1. Determine the goal you want to achieve. 
2. Develop a time line or a game plan. 
3. Start looking at what changes you will have to make to reach that goal. 
4. What will your "training" schedule look like. 
5. Think about what obstacles might get in the way of your meeting that goal. 
6. Sign up or commit to that goal! 

Last year I completed my first marathon. It was tough, but I did great and I absolutely want to run another. I knew that I couldn't train for more than one in a year, because it took so much time and I kind of got burned out. I have decided that in 2016 - I want to run another marathon. I have decided that I want to run in the Mill Race Marathon in Columbus, IN. So what does look like? Well it starts with picking a race, determining a training schedule, building a strong strength training base and then logging lots of miles. I will keep you posted about my training plan. Set up will be sign up for the race and then plan how to do some strength training prior to the race training, which will start in May. I am looking forward to setting out to run another marathon in 2016! 

What goals do you have this year and how do you plan setting out to accomplish them?

Merry Christmas!

It is that time of year. "The stockings are hung by the chimney with care in hopes that Saint Nicholas soon will be there." It is hard to believe that Christmas is only 3 days away. I don't know about you all, but we have been busy around our house baking Christmas goodies, wrapping presents, shopping for food for holiday meals and trying to fit time in with family and friends. I wanted to make sure that I shared with you what I am planning on making for Christmas day. We are hosting about 9 people total over at our house for Christmas. 

Christmas Menu

Cheese ball and Black bean dip for appetizers

Pork loin prepared with rosemary and garlic 

Mashed potatoes 

Salad 

Green beans 

Fruit salad 

Rolls 

Yule log and Ginger bread treats for dessert

As  you can see, it is totally possible to plan ahead and make a delicious and healthy holiday meal. Make sure to make a list of the items that you will need so you don't end up at the grocery store multiple times. Then don't be afraid to delegate some of the cooking to those who are coming over. Thankfully our friends and family are all bring a couple of dishes so I am responsible for the the pork, the green beans and the cheese ball. Also try to include multiple food groups in our holiday spread - we have a lean meat option, 2 vegetables, 1 fruit, and some starch or carbohydrate in the potatoes and rolls. Enjoy this time of year with family and friends. Take the time to not stress about all the fixings, but make memories with those you care about. Merry Christmas and Happy Holidays!

Enjoy time with your family and friends this Christmas and remember "everything in moderation!" 

Burning off those calories

Thanksgiving was last week and it is time to think about what you are doing for physical activity to help you burn off some of those extra calories. Hopefully you had a delicious and some-what healthy Thanksgiving feast. We had lots of vegetables at our gathering and they were delicious. My mother prepared some roasted squash, peppers and onions and I made a salad. It was a great first course of our dinner. Now if your Thanksgiving was filled with lots of carbohydrates and not enough movement then let's take a look at what you can do to help be active this time before Christmas. 

If you are still eating some Thanksgiving leftovers, then take note of those exercise recommendations for the various Thanksgiving staples we all have consumed.*

*Suggestions from Daily Burn website. 

• Apple Pie (1 slice) = ~400 calories and to burn that off you would need to run 3.5 miles or for about 35 minutes. 
• Pumpkin Pie (1 slice) = ~300 calories and to burn that off you would need to do yoga for 60 minutes. 
• Buttered Roll (1) = ~200 calories and to burn that off you would need to play flag football for 20 minutes outside. 
• Sweet Potato Casserole (1/2 cup) = ~200 calories and to burn that off you would need to take a spin class for 18 minutes. 
• Turkey Breast (6oz) = ~200 calories and to burn that off you would need to ice skate for 50 minutes. 
• Stuffing (1/2 cup) = ~200 calories and to burn that off you would need to run the stairs for 10 minutes. 
• Red wine (60z) = 150 calories and to burn that off you would need to walk for 35 minutes. 

Keep these exercise suggestions in mind as we head into the December and the Christmas season. Staying active, despite the holiday craziness is important. As I was writing this blog post, I stumbled across this great article from Runner's World about staying active during the holidays. CLICK HERE for a link. 

Watching out for Added Sugar!

The Food and Drug Administration (FDA) released a recommendation on a daily cap for added sugar. This is the first time this has happened. The guidelines are that Americans should not be consuming more than 10% of their total calories for the day from added sugar. This equates to about 12.5 teaspoons or about 50 grams per day. Now if you are wondering what 50 grams of added sugar might look like, think of a can of regular soda. The regular, sugar sweetened soda contains about 50 grams of added sugar. Other common food items were added sugar can be found would include any type of sweet treats (food or beverage). 

There are some foods that contain sugar naturally - like fruit, dairy, honey, etc. These items are NOT included in the added sugar recommendation. The dairy and fruit contain other nutrients (vitamin and minerals) as well has fiber in the fruit and protein in the dairy. This makes these naturally sweet food items, great and healthy picks. The honey or agave are good sweeteners, but they will contain the same amount of calories, just the source of the sugar will be different. 

You may not have thought about this, but there are some food items that contain "hidden" sugar that we perceive as "healthy." For example, yogurt with added fruit, granola, bread, ketchup, canned fruit, canned coups, salad dressing and pasta sauce. Now, none of the items are inherently bad, but we do need to make sure we are aware of the sugar that is added to them and maybe limit our intake of them if the sugar is a problem (for example, with diabetic individuals).

• To make your yogurt healthier, get the plain or the vanilla and add your own fresh fruit to it.
  
• Watch out for granola because it not only has added sugar, but also fat. Eat this in moderation or add a little to plain yogurt.
  
•  Bread does have some sugar added to it, but normally this is a small amount and I wouldn't worry too much about it. 
• Condiments can have a lot of added sugar, especially the low/non-fat dressings. They have removed the fat and added sugar in its place. I would also choose a regular fat dressing and just use it sparingly. 

Hopefully these tips and tricks have been helpful when it comes to trying to abide by the recommend of keeping added sugar to 10% or less of our total calories each day! 

Having a Healthier Holiday Season

I know that is just now the beginning of November, but in case you haven't noticed Thanksgiving is in 16 days and then Christmas is in 45 days. That means that there are lots of celebrations, family gathers and time spent around food in the next 1 1/2 months. 

It is time to put together a plan so that you are prepared to have a healthier and hopefully happier holiday season. I absolutely love fall and celebrating Thanksgiving, but with this time of year comes lots of delicious food and often less physical activity. I have included with tips that might help you actually make some healthy choices over the next 1 1/2 months. 

• Don't skip breakfast! Starting off your day with a healthy breakfast will help you to eat less and make sure you are focused on making healthy choices. The key is to start that process of putting healthy foods into your mouth at the beginning of the day. 
• Aim for 3 meals a day with snacks. Think about it as eating every 3-4 hours. Eating these small meals/snacks more frequently will help with keeping your blood sugar and energy levels steady throughout the day. Also if you have a party to attend, you can avoid arriving famished and eating everything in sight. This will equip you to have more self-control. 
• Stay hydrated. make sure that you are consuming low calorie beverages and not just filling up on alcoholic drinks. That can be tempting with holiday parties, but those alcoholic drinks can be loaded with extra calories. Sometimes making a trade off can be helpful to limit your empty calorie intake. Promise to do 30 minutes of physical activity for every drink you consume. This can be a good way to motivate yourself to be active and still enjoy a delicious mixed drink in moderation.
• Portion your plate. Make sure to keep the MyPlate in mind as you fill your plate at the next holiday gathering. Try to fill 1/2 your plate with fruit and vegetables, limit your protein to about 1/4 of the plate and the other 1/4 for grains. Filling up on the vegetables, provide nutrient dense and low calories options for meals. Save a small part of your plate for your favorite dessert or treat, because it is the holiday season and everyone loves a treat. 

Check out the MyPlate Holiday Handout below for some other great recommendations about making healthier holiday substitutions. 

Teal Pumpkins

Halloween is on Saturday. That means there will be lots of sweet treats being purchased and given to children dressed in costumes. For most kids this is a super fun event that they look forward to all fall, but for others it can be a stressful time. For kids with food allergies it can be overwhelming and kind of disappointing that they can't eat all the candy that other kids are eating. 

For the last couple of years there has been a push to have people give out non-food treats for children with food allergies. The Teal Pumpkin Campaign has been raising awareness about food allergies and encouraging families to put out a teal pumpkin if they have non-food related treats to pass out. The Food Allergy and Research Education (FARE) organization has some great recommendations on their website for non-food treats. 

• Glow sticks, bracelets or necklaces 
• Pencile, pens, crayons or markers 
• Bubbles 
• Halloween erasers or pencil toppers 
• Mini slinkies 
• Whistles, kazoos or noisemakers 
• Bouncy balls 
• Finger puppets or novelty toys 
• Spider rings 
• Vampire fangs
• Stickers 

For more great idea make sure to check out their website and read up on what you can do to help provide safe Halloween treats for kids in your neighborhood. So paint a pumpkin teal or put  up this sign and make a kids night by passing out special treats for kids with food allergies! 

Fitting back into the pants ...

I wanted to share some encouragement for you if you reached into your closet and found that some of the pants you have aren't fitting quite right. That exact thing happened to me back in August. I went to put on a pair of olive green dress pants to wear to work and they were SO tight. Oh  my goodness, they would button and snap, but they looked like spandex and like I was trying really hard to fit into them. That is when you know you put on a few pounds and those are no longer acceptable to wear those particular pants in public. 

That was the moment that pushed me into counting my calories. I love those green dress pants and I have worn them a lot last year. I wanted to be able to wear them again. I dusted off My Fitness Pal app and decided I was going to make this commitment. 

I want to share this with you, even though it is personal, because I want to show you that it is possible to make some small changes in your life and see positive outcomes. I hope that you are encouraged to try a food tracker app and work to be more active. There are lots of options out there these days and I encourage you to find something that works for you!  It can be that simple, own what you put in your mouth and work towards your goals, whatever they are. 

Well I am happy to report that today I am wearing those olive green pants and they fit perfectly! I have been counting calories and exercising for the past 2 months and I have been able to lose 7 pounds. I know that doesn't sound like much, but it has been just enough to get me back into my favorite pants. 

Please note the 130lbs line from July through the beginning of August - I didn't use My Fitness Pal for a long time until ~August 14th. 

I also wanted to show you the calories and physical activity that I have been doing. My calorie goals have been 1500 calories per day. At first that was rough, because I was definitely eating way more than that and I spent a couple of days kind of hungry. I chose more fruits/vegetables, because they are filling and fewer calories. There were even a couple of days that I missed and a few days where I totally rocked out ~3000 calories in one day. I owned each of those days and tried to make better choices the next day.

I know the idea of tracking your activity and what you put in your mouth can be challenging, but I would you encourage to try it. Take it one day at a time and next thing you know you will find your a couple of weeks into a healthier lifestyle and making healthier choices. 

Hopefully, sharing my green pants story with you will help motivate you to find what goal you want to set. Make it a measurable goal (like getting back into clothes that don't fit) and set off on your own adventure towards attaining that goal. Good luck and have fun being active!

Replacing Saturated Fat with What?!

Research from Harvard from Dr Frank B. Hu, PhD has shown that people like to replace the saturated fat in their diet with unhealthy, processed carbohydrates. This doesn't help at all with reducing coronary heart disease. 

Rewind ... what is saturated fat anyways? Most people by this time have heard about saturated fat in the news and probably see it has a terrible, evil food item. Well it is a type of fat that occurs naturally in meat (chicken with skin, beef, etc), butter, lard and dairy items. It is not completely evil, but when consumed in excess it has been shown to lead to increased risk of cardiovascular disease. Now there is another type of fat out there called unsaturated fat. This is kind of the opposite of saturated fat. It is found in plant based oils (olive, corn, soybean, safflower, etc), fish, nuts and beans. This unsaturated fat ends up being a liquid at room temperature. There are two types of unsaturated fats that are naturally found in food items.  It has been found to help decrease your risk of cardiovascular disease when consumed on a regular basis. 

This research out of Harvard has shown that when saturated fats were replaced with polyunsaturated fats the participants risk of coronary heart disease was lowered by 25%. When the saturated fat was replaced with monounsaturated had a 15% lower risk of coronary heart disease. When saturated fat was replaced with refined, processed carbohydrates there was no positive or negative change with risk of coronary heart disease. 

Some healthy recommendations include: 

- Replacing butter, hard margarine and lard with canola oil, olive oil or other vegetable oils. 

- Replacing potato chips and cookies with peanuts, almonds and olives. 

- Replacing white bread cheese sandwiches with whole wheat bread, avocado and chicken breast.

They see me rollin' ... they hatin'

They see me rollin', they hatin'. I love that song and every time I lay on the floor to foam roll it goes through my head. I wanted to spend a little bit of time touching on the benefits of foam rolling. Some of you may know that I have had issues with a tight IT band. I love running, but some times I end up running more than strength training and that leads to a tight/unhappy IT band. 

Your IT (ileotibial) band is located on the outside of your hip. It connects your ileus to your tibia. When you do a repetitive motion again and again you can cause inflammation within this muscle. Running is a repetitive motion and is common reason for IT band syndrome.

Another name for "foam rolling" is self-myofascial release and this is basically a self massage to release muscle tightness or trigger points. By applying this pressure to specific muscle points in your body you are able to help in the recovery of muscles. This can help them to return to their normal function more quickly. Muscles need to be elastic, healthy and ready to work quickly and efficiently. With over exertion you can put stress on these muscles and through foam rolling or self massage you are helping to release those trigger points and reestablish proper movement. 

If you are wanting to start foam rolling you need to purchase a foam roller. You can find these at any local athletic store or purchase one online. I have one that stays in my living room and I use it when I am watching my TV. When I run, I find it helpful to foam roll each and every day. Even it is for a couple minutes per IT band. It is very helpful! There are tons of great exercises and videos online to help show you how to use your foam roller. The 

This pictures is demonstrating how foam roll your IT band.

If you want some more information on foam rolling and science behind it, CLICK HERE to check out a great article by Jeff Kuhland. 

Navigating the Grocery

Grocery shopping. It is something that we all do. We may all go to different stores, but each week we all head out and purchase food to eat. Most of the time grocery stores are set up in a similar fashion. I liked this diagram (see below); because, I thought it was a great visual to help you navigate the grocery. 

Most the time the outside (or parameter) of the store is where you want to stay. Along the outside of the store, you will find the produce, meat and dairy items. In the aisles of the grocery store, you will commonly find processed foods, frozen foods and packaged food items. Choosing to stay on the parameter of the grocery store is going to help you purchase more fresh produce, meat items and dairy choices. Then you can take these food items home and prepare delicious meals. 

To get ready for your grocery store trip, take a few minutes and plan your meals for a week. Take the time to find some new recipes and write down the ingredients you will need to purchase. Taking time to plan menus will help ensure that you eat at home and hopefully help you eat healthier. When you head to the store, remember to take a list with you. Only purchase the food items you have on your list. This will help you to save money and avoid buying unhealthy food options. 

Have fun as you head out to the grocery this week. Remember stay along the parameter of the store and try some new foods as you cook meals at home! 

Featured as the RD of the Day on Today's Dietitian

So I totally have to geek out on you for a minute. I did a news story with WISH TV, which aired this last week. It was about Sports Nutrition and Children. If you happened to miss it, well head over to my media page and check it out. 

Well Today's Dietitian decided to choose me at the RD of the Day on their Twitter page. I know it doesn't seem like the coolest thing to you ever, but it totally made my day.  This popped into my email and I felt honored that someone had noticed my work and decided to share it with their 8,000 followers. 

It is so neat that because of social media we can connect and share what we are doing all over the world. I think that is a huge win for nutrition education we can provide people with tips for wellness via these social platforms. I just love being part of that! 

Sports Nutrition for Kids

With the start of school, this is also the beginning of the fall sports season. I feel like I am often talking about how children are overweight and need to move more. This is definitely the case, but for some kids they are at a healthy weight and they are active. They are involved in multiple sports and they need good nutrition as well. 

Children are not just small adults. They require increased nutrient intake to help ensure that they are continuing to grow appropriately. If a child stops growing while participating in an athletic activity, that should be cause for concern. This lack of growth could be an indicator that the child's nutrition needs are not being properly met. 

So let's talk about a couple key areas to focus on .... 

1. Fluids: Kids need to stay hydrated! Sports may be appropriate during a practice, but a small 8-12oz container would be appropriate. The best drink option would be water and this is sufficient for children while playing sports. Make sure that kids aren't drinking sports drinks, soda or energy drinks with meals. Also milk can be a great option with meals and even after practice. Choose a low fat milk option and it could even be chocolate. 

2. Meals: The goal for children are 5-6 small meals and snacks each day. This includes breakfast, lunch, dinner and a couple of snacks. A snack could be before or after practice if it has been several hours since a meal. Active kids need 500-1000 extra calories per day compared with their sedentary peers. School age children need 1600-2000 calories per day and high school students on average 2000-2400 calories. The main focus should be on continuing to grow appropriate and follow their growth curve. If that ever falters, then maybe you need to keep a closer eye on calorie intake. 

3. Snacks: In addition to meals, you need to make sure that kiddos have healthy snack options - like string cheese, yogurt, crunchy peanut butter, or pudding packs made with low fat milk. These snacks can be easy to grab and take before/after practice. If you are in charge of bringing a team snack, make it something healthy - like orange slices, bags of grapes, watermelon chunks, peanut butter and pretzels, veggie sticks or fruit juice popsicles. 

The best thing you can do for your little athlete is making sure that you are serving healthy foods at home. Also make sure you have a big water bottle for them to take to practice. Aim for 2 snacks a day and 3 meals a day. Have fun and enjoy watching your kid play sports! 

Calorie Postings on Restaurant Menus

Last week the FDA released a statement saying that the deadline mandating restaurants to post their nutrition information will be extended until December 1st of 2016. This was suppose to be done by December of this year. All restaurants that sell food and have 20 or more locations will be required to post the calorie content of the food that are on their menus, menu boards an displays. 

Things to be on the look out for in December of 2016 - 

1. Calories will be posted on the menu. Salt, Sugar and Fat values will be available on request. 
2. Alcohol is also included. If a restaurant serves food and alcoholic drinks those calories will be listed on the menu. Any drink from the bar, will not require calorie information to be posted. 
3. Calorie information will be posted on prepared foods like salad bars, hot food bars and convenience stores. These food items would be consider able to feed one person. Any food item that is purchased in bulk like a loaf of bread or rotisserie chicken will not be required to have calories posted. 

So is this even helpful? That is the million dollar question. There was research done back in 2008 with Starbucks in New York City and this showed that when calorie information is posted it led to a 6% reduction in calories per transaction. This applied only to food, beverages were not affected. People were purchasing food at Starbucks were buying less food and then choosing lower calorie items. 

I think this is important to note that posting calorie information on beverages didn't create a healthier change. I think that is an important thing to remember that people like their delicious beverages and not everyone will be dissuaded by the calorie number that's posted. 

The take home message - Keep an eye out for posted calorie information. Panera and Starbucks are two locations that have this information on their menu boards. Take a look at the calories and see if that food item is worth the calorie content. These calorie counts are only helpful if you take the time to use the posted information to make a healthier choice. 

Navigating the State Fair in a Healthy Way

If you live in Indiana you have probably heard that the State Fair is open and under way! I grew up in 4-H and the State Fair was always a huge deal in the summer time. Along with 4-H projects, exhibit halls, livestock shows, and the rides the fair has a ton of food. All of this food smells delicious as you walk around the fair and it is just tempting you to stop by a booth and purchase something delicious. 

If you are trying to be healthy and follow a healthy life style going to the fair and encountering all this tempting food may be overwhelming. Well I have some great tips to help you navigate the State Fair in a healthy way! 

1. Share your food. Go to the fair with a friend and suggest splitting he food you purchase. This means that you get to try some new foods and don't have to eat the entire meal yourself. 

2. Take a lap or maybe two. Walk around at the fair and explore all the livestock barns and exhibit halls. This can be a great form of exercise and can help you burn off a few calories along the way. 

3. Watch what you drink. Lots of sugary beverages contain quite a few calories. Make sure you drink plenty of water to help keep you hydrated and feeling satisfied. 

4. Set a limit. The fair is a great place to eat delicious food, but make sure that you set some limits for yourself. For example, you can have 1 ice cream cone, 1 fried food item and you will plan to drink water throughout the day. Setting expectations can help you feel food about your fair food choices. 

5. Keep your eye out for healthier alternatives. There are some healthy choices available  at the fair like roasted vegetable kabobs, grilled lean meat options, frozen yogurt or fresh fruit. 

Keep these healthful tips in mind as you head out to the State Fair! Enjoy the sights, sounds and smells as you participate in this fun summer tradition. 

Restaurant Food versus Fast Food

Well guess what ... restaurant food is just as unhealthy as fast food. To some of you that might be shocking news. I think we all like to think that because we are paying more and sitting down at a meal we expect that meal to be better for us. That is not always the case. Research from the University of Illinois was released this month and it was talking about a study published in the European Journal of Clinical Nutrition. They found that Americans eating out, at a sit down restaurant or a fast food restaurant, are still consuming 200 calories more per day compared to eating at home. To read a summary of this article - CLICK HERE.

So let's take a look at a couple of restaurants up close and personal ... 

Olive Garden - 1 serving of salad, 1 breadstick and a plate of the fettucine alfredo pasta = 780 calories, 45.5g fat and 1650mg of sodium

McDonald's - 1 McChicken sandwich with 1 medium fry = 710 calories, 33g fat and 840mg sodium 

McAlister's Deli - 1 veggie Spud with light sour cream, side of fruit and cole slaw = 820 calories, 38g fat and 1230mg sodium 

Subway - 6 inch spicy italian sandwich on 9-grain wheat bread with a bag of Lay's baked chips = 610 calories, 26g fat and 1690mg sodium 

Eating at home is clearly the best option, but if you do enjoy eating out or have to on vacation this summer, make sure to watch your portion sizes. Think about it. The burger at McDonald's versus the burger at Red Robin are very different. The Red Robin burger is huge in comparison and is going to contain more fat, sodium and overall calories compared with the McDonald's burger. Be mindful of the portion of food that you are ordering and remember you can always save part of that meal for later. 

Healthier July 4th Weekend

This weekend is July 4th! Can you believe it. That means lots of time with friends & family, cooking out, fireworks, yummy desserts and time off from work. With any holiday, this can some times be stressful if you are trying to eat healthy. I have some tips for you to help you make this July 4th a delicious and healthy one! 

• Don't skip a meal. Often times, people like to skip a meal if they know they will be eating a large meal later in the day. Don't do this! You need to make sure that you eat 3 meals a day and you don't need to skip a meal. People who do skip meals, tend to over-indulge when they finally do sit down to eat. They also tend to be more grouchy leading up to that meal, because their blood sugar may go low. If you know the picnic/party you are headed to might not have healthy options, bring something with you or have a healthy snack before you leave your house. 
• Pick a smaller plate. When you head to the picnic or party try to pick a smaller plate to load up with food. It has been found that people tend to eat less without noticing if they are using a smaller plate. This could help you consumer 50% fewer calories at that meal. 
• Choose the "healthier" food first. After you have picked up your smaller plate, make sure you choose the healthier foods to put on that plate first. Start with a salad or delicious grilled vegetables. Some times there are fruit salads or fruit trays available. Reach for those fresh options first. The goal is fill your plate with 1/2 fruits/vegetables. 
• Be active. The weather sounds like it is going to be lovely on July 4th so make sure you get outside and run around! This would be as simple as going on a walk with your dog, playing football with your kids or playing corn hole at the cook out. If you are going to an event like Carmel Fest you will have lots of time to walk again and work off some of those calories you have eaten. Find was to be active throughout the holiday weekend. 

Have a wonderful and save 4th of July. Enjoy the weekend and the sunshine. Stay healthy and have fun!