Aeon Nutrition

Liquid Calories

admin — Sat, 24 Jul 2010 17:11:43 +0000

First off, take a few moments to write down all the beverages that you consume on a regular basis and then circle the ones that contain calories. Here are the calories found in some comm0n beverages:

1. 1 cup (8oz) of juice = 110-130 calories

2. 1.5 cups (12oz) of soda = 150 calories

3. 1 can of lite beer (12oz) = 95-110 calories

4. 1 glass of wine (5oz) = 100 calories

5. 1 cup of milk (8oz) = 90-120 calories

6. 1 cup of gatorade, vitamin water, powerade and other sports drinks (8oz) = 50 calories

7. Medium Dunkin Donuts Coffee with cream = 100 calories

When trying to maintain or lose weight it is important to be aware of the calories you are drinking. Studies show that calories consumed from liquids do not fill you up like solid foods. So why not get your calories from things that will curb your appetite? Beverages with calories, with the exception of milk which your body needs (approx 16-24oz/day), have very few nutrients (aka Empty Calories) and we recommend consuming as few of these calories as possible. Instead make sure that you are getting your calories from healthy wholesome foods.

Snack it up!

admin — Mon, 12 Jul 2010 15:27:04 +0000

If you are someone that finds that your days can spiral out of control with things to do and that you are left starving because you just didn’t have enough time to sit down and eat, then something that you can use to help you get through those days are healthy snacks. My suggestion is to STOCK UP on a variety of healthy snacks that you can conveniently store in places where you spend a lot of time (i.e. Office desk, purse, bookbag, car). This way, when time is short you know you always have a healthy snack just a arms reach away that you can have to hold you over until you can sit down for a full meal. Here are a list of healthy snacks that I love to stock up on:

1. Fruit Leathers – Costco, Trader Joe’s, Jewel & Whole Foods
2. Mini Cliff Bars – Target
3. 100 calorie popcorn bags
4. Clif Kid Z Bars – Target, Jewel, Whole Foods, Trader Joe’s
5. Trail Mixes – Trader Joe’s sells preportioned trail mix bags that are delicious!
6. Dried Fruit
7. Baby Carrots with Hummus or Salad Dressing
8. Apple & Peanut Butter
9. Sliced Green, Yellow, Orange or Red Peppers with Hummus or Salad Dressing
10. Peanut Butter & Jelly Sandwich on a mini bagel or bagel thin
11. Nut Bars
12. Luna or Larabars

These are just a few of the snacks that I like to have around but feel free to put together some of your own and definitely share some of your favorites with us!

Cristina M.

Battling Ropes: My new favorite workout

admin — Wed, 26 May 2010 17:55:11 +0000

If you a re looking for a fun way to get in shape without the need of a gym or just want to add variety to your current workout program, you definitely need to check out the Battling Ropes Workout. These ropes can be used anywhere as long as you have something or someone to anchor the end. Recently, I attended a 3 hour workshop on these ropes and I can personally say they are a blast and extremely tough! These ropes can be used in a variety of ways that will work your entire body.

Check out the links below to read more about the creater of the Battling Ropes System and its benefits:
* Battling Ropes
* Battling Ropes Q&A
* Battling Ropes Video

Beans- An Undervalued Superfood

admin — Thu, 13 May 2010 17:47:36 +0000

Some foods get all the attention and don’t deserve it. Beans are one of those foods that has gone largely unnoticed. Once you discover all the health benefits, you’ll realize its time to put the spotlight on beans!

First of all, all beans are good beans. They’re rich in protein, fiber (a whopping 7 grams per 1/2 cup serving!), iron, magnesium, potassium, and zinc. Beans contain both soluble and insoluble fiber to promote regularity AND control cholesterol. Darker beans like black beans are as rich in the antioxidant compounds anthocyanins as grapes and cranberries. In fact, four out of the top twenty antioxidant containing foods are beans. To top it off, beans are dirt cheap!

Regular bean eaters are less obese, have lower cholesterol, less heart disease, lower blood pressure, and even live longer than non-bean eaters.

So are you convinced you should be eating more beans? If you are lost as to how to get more beans in your diet, you’re not alone. You can find thousands of recipes with beans online but here are some tips to get you started:

Throw beans into soups and stews, curries; mix them with brown rice, whole wheat couscous, or other whole grains; stir them into your chili; or add them to a pot of simmering greens. Try adding beans to your salad. Toss garbanzo beans with chopped scallions, olive oil, and lemon juice.

If you’re not used to eating beans and are worried about being “gassy”, start by eating small amounts of beans (1/4 cup) and gradually increase. Gas production is your body’s way of thanking you for adding more fiber to your diet Go slow and your body will adjust.

Salt, how much are you consuming?

admin — Fri, 30 Apr 2010 18:57:10 +0000

Carolyn, another dietitian, and I had recently discussed the new research regarding salt and it made me wonder how much salt I generally consume. The 2005 Dietary Guidelines for Americans recommend the average adult should consume no more than about 2,300 milligrams of sodium per day, or about one teaspoon of salt. As I started to look up the sodium content of the foods in my food journal, I started to panic as I realized that I eat WAY WAY WAY ABOVE 2,300 milligrams! Then here’s the kicker: new research suggests that the salt recommendations be lowered to 1,500 milligrams/day because there is strong evidence showing that salt, aside from its effects on blood pressure, may directly damage the heart, kidney and other organs. Needless to say, I need to change some of my eating habits because right now I’m not only putting myself at risk for developing high blood pressure, but I’ve probably been causing some unnecessary damage to my organs. Click on the link below to read about salt and why you should cut down on how much you have (courtesy of CSPI’s Nutrition Action Newsletter).

Save the Salt

What would you like to read about?!

admin — Mon, 19 Apr 2010 16:38:26 +0000

Hi Everyone,

As we continue to write our blogs I think it would be great to get some topic ideas from our readers. Let us know what nutrition or exercise topics you would like to read about and we’ll write a blog on it. Also, don’t forget to sign up for our newsletter at the bottom right hand corner of this site. We sent out our first newsletter this month and will be sending out a new one in the first week of May. Two of our dietitians attended the Illinois Dietetic Association’s Spring Assembly this past Friday and they learned some interesting information which will be shared in our next newsletter.

We look forward to hearing what topics you are interested in reading about.

Thanks!

Cristina

Jewish Federation Health Fair

admin — Fri, 16 Apr 2010 17:58:44 +0000

Date: Wednesday May 5th, 2010

Location: Jewish United Fund (downtown location)
30 S. Wells
Chicago, IL

Time: 11am-2pm

You’re Invited to Join the Greek Yogurt Party!

admin — Fri, 16 Apr 2010 15:23:14 +0000

First off, read these HOME RUN nutrition facts:
90 calories (6 oz)
0 grams of fat
7 grams of carbs
15 grams of protein
* PLUS it contains calcium and probiotics

Have you tried it? If not YOU SHOULD! This delicious traditional greek food not only serves as an excellent snack but can be incorporated into a number of your everyday dishes. With no fat and lots of protein greek yogurt can replace high fat foods like mayonnaise and sour cream. Check below to find out 12 creative ways to use greek yogurt (courtesy of epicurious.com)

1) As a salad dressing.
2) Mix with lemon juice, basil, salt and pepper as a dip for steamed artichoke leaves and hearts.
3) Combine with white horseradish, lemon juice, salt and pepper as a dip for grilled chicken, shrimp or lamb.
4) As a substitute for sour cream on baked potatoes.
5) Mix with dill, lemon juice, salt and pepper as a sauce for grilled salmon.
6) Combine with chopped cucumbers, minced garlic, lemon juice, salt and pepper to create the traditional Greek tzatziki dip.
7) Or go Indian and make the creamy sauce that’s used to cool off spicy Indian curries. Use the same recipe for tzatziki, only adding fresh mint and ground cumin instead of lemon juice.
8) Marinate chicken. Mix with spices and rub on a whole chicken before roasting it or on chicken chunks before skewering and grilling them.
9) As a substitute for mayonnaise in chicken or tuna salad.
10) Instead of making pancakes with buttermilk, thin up some yogurt with a little skim milk to use instead.
11) Look for a recipe for quickbreads and muffins that uses yogurt.
12) Coat blueberries with maple syrup and let sit for a while. Top with yogurt and a sprinkle of cinnamon.

We would definitely love to hear your creative ways of using this fantastic food! If you give us your recipe, we will be selecting one to put in our monthly newsletter.

THANKS!
Carolyn and Cristina

Don’t Trust Everything You’re Told

admin — Wed, 24 Mar 2010 21:55:21 +0000

I felt the need to write this blog because I think there are too many people who receive information blindly. Just a few questions to think about: Would you go to a dentist to get information about your ankle that has been bothering you? or How about going to a doctor who specializes in knees for a shoulder injury you suffered? Your answer to both of these questions is most likely No (with a big DUH following that no). It’s a no brainer that if you want information or advice on a specific topic that you go to the expert. Sometimes, people see multiple experts of the same field in regards to surgeries or illnesses to make sure they have as much information as possible to make the right decision in their form of treatment. Why is it then that when it comes to nutrition information, most people tend to throw that common sense right out the window by taking advice from almost EVERY other expert aside from a DIETITIAN?! Let me put this bluntly, PERSONAL TRAINER DOES NOT EQUAL DIETITIAN. Unless, your trainer has the letters RD and LDN after their name, they have not fulfilled the requirements nor passed the government exam to be able to call themselves a dietitian. Although some trainers may have some good tips in regards to nutrition, you ALWAYS should research their advice or ask a dietitian to confirm their advice before you consider it THE TRUTH. Oddly enough, I am both a dietitian and personal trainer, so I get the privilege of being able to eavesdrop on lots of trainer’s conservations with their clients in regards to nutrition. Half the time I want to interrupt these conversations and ask the trainer, “Are you a dietitian?” or “Where did you get that information from?” but I think that would probably get me into a lot of trouble. So instead, I’m writing this blog to help YOU become a better receiver of information. Here’s a little story for you:
Last week, I was training a client when I overheard another trainer asking her client why she was drinking gatorade again during their session. The client looked at her trainer with that look like, ”I know, sorry”. The trainer then proceeded to grab her client’s gatorade and read the ingredients out loud. The trainer read the ingredients (High-Fructose Corn Syrup, sucrose syrup, citric acid, etc) as if this was the reason why gatorade was bad for the client and therefore shouldn’t be drinking it. So this is where I start to get frustrated, cause rather than giving her client THE RIGHT information, this trainer now has this client thinking that gatorade is bad for her cause of its ingredients which is ENTIRELY FALSE!!! Yes, I agree that the client probably shouldn’t have been drinking that particular gatorade but not because of its ingredients, but because it has calories. If that client’s goal is to lose weight and she is exercising to help expend more energy, then the last thing she wants to do is drink back all the calories that she is trying to work off! If that client doesn’t like to drink water, then the low-calorie Gatorade (G2) drink would be my recommendation or even Propel.
Again, listen to what your trainers have to say but don’t be afraid to ask questions about where they received their information and definitely go home and do your own research on their advice. I’ve copied a FAQ from the gatorade website below as well as provided the link to GSSI (Gatorade Sports Science Institute) where you can read about ALL the areas of sports nutrition research (in their sports science library) that has been done by the scientists who work for gatorade.

Thanks for taking the time to read this!
Cristina

Why is Gatorade better than other sports drinks?

More than forty years of scientific research has gone into Gatorade to assure its formula is optimal. Gatorade is the most thoroughly researched beverage in the world – nothing rehydrates, refuels or replenishes better.

GSSI WEBSITE

I’m Just Too Busy….

admin — Mon, 15 Mar 2010 16:07:17 +0000

Life today is over scheduled, over planned and over stressed with little time given for us to focus on our health, including what we eat. With days that are booked up to the minute there is little time available to get in a good meal, especially in the middle of the day when we get preoccupied and focused on our outside world of emails, business meeting, co-workers and family. Usually lunches are filled with vending machine snacks, quick fast food or nothing at all except more coffee– all of which aren’t the best choices for our health or our pockets.

So why can’t we find time to nourish ourselves without wasting our time and our money? Well you don’t have too. Follow these easy meals and tools to get in nutritious, easy and inexpensive meals that will fuel our bodies throughout your busy workday.

1. Plan Ahead – Taking just 5 minutes the night before can be the different between fast food and a delicious home-made meal. On your Sunday, make a large portion of chicken, rice, and a salad. Cut up veggies and put them in small plastic bags. Make small servings of your favorite nuts, crackers or cereal. The next morning just put a serving of salad or chicken and rice in a plastic container and you are ready to enjoy a healthy meal to keep your energy elevated and spending low as you go throughout your day.

2. Use your leftovers – If you are making a meal on a Monday night, make a double batch. Take the extra serving and portion them into small plastic containers to enjoy the next day at lunch. A warmed meal of last nights, rice, chicken and steamed veggies is not only filling but will keep money in your pocket and leaving you feeling much more satiated that your other options of chips or candy.

3. Simplify….Don’t make it complicated. – Don’t like cooking? No problem. Meals don’t need to be filled with multiple ingredients, spices and measurements. Taking whole basic foods with the right combination can be a very enjoyable and satisfying meal. Try a can of tuna, whole wheat crackers, 2 tbsp of hummus and baby carrots; combine as you wish to get in a serving of protein, whole grains and healthy fats into your diet. So don’t forget the basics – who said a whole grain peanut butter sandwich, banana and yogurt weren’t satisfying. It was when our mom’s packed it on our brown bags growing up!

4. Oops! I forgot – Of course there will be nights when you are just too tired to prepare your lunch or mornings when you are rushing out the door and forgot your lunch. So what are you to do? When eating out look for bakeries and deli’s that can offer sandwiches, salads and soups. They are usually the cheaper options on the menu and consist of the most basic ingredients. Choose broth based soups, sandwiches with more lean meats and vegetables and less sauces, fatty meats and cheeses. Ask for condiments like cheese, bacon or dressing on the side so you can control your portions. And don’t feel like you have to eat the whole meal. Save some for later – it could be lunch for the next day!

5. Just tell me what to eat! – So many times we are just overwhelmed by all the food options and marketing that is out there. “Eat this not that, low glycemic, low carb, low sugar, high protein”….these phrases constantly face us as we stroll through the grocery store or choose a meal when eating out. Its easier to just have someone say – eat this food, in this amount, at this time. But how realistic is it to be able to comply with these guidelines? No day is the same, and our appetite and energy varies throughout our day.

So when thinking of your next meal – always remember to have a complex carbohydrate, lean protein and good source of fat. With that you can’t go wrong no matter what you choose.

Just pick from these categories below to make your own balanced and nutritious meal no matter what time of day.

Carbohydrate                         Protein                                           Fat
Fruits (dried/fresh)                  Chicken/Turkey/Beef                Olive oil/Canola oil
Veggies (frozen/fresh)            Deli Meat (low sodium)             Vinaigrette dressing
Whole wheat pasta                 Veggie Burger                                Hummus
Whole wheat bread/pita         Nut Butter                                       Avocado
Sweet potato                               Hard boiled egg                           Nuts
Brown rice                                   Legumes                                  Fish (salmon/tuna)
Quinoa/Couscous                     Low fat Milk                           Natural Peanut Butter
Soups (broth based)                Greek yogurt
Oatmeal                                        Cheese
High Fiber Cereal