Dec 22


Know your cholesterol levels

19% of Americans ages 20 to 74 have high cholesterol levels.  Are you one of them?

How do I get checked?

Your doctor can conduct a simple, inexpensive test to determine your cholesterol level.  When the test results are back your total blood cholesterol will fall into one of these categories:

Desirable — Less than 200 mg/dL
Borderline high risk — 200–239 mg/dL
High risk — 240 mg/dL and over

How often should I be checked?

Young Adults should be checked once every five years. Men over 45 and women over 55 should measure their cholesterol levels at least once a year.

Keeping tabs on your numbers can go a long way in preventing a number of serious medical complications (heart attacks and strokes included).

Dec 22


Smart eating by the bowl!

Nutritionists never recommend that you live on one dish alone, but if they had to pick one, whole-grain cereal and milk would be it. Whole-grain cereals are packed with fiber, nutrients and protein. Be sure to check the nutrition panel of your favorite cereal to find out if it is a ‘green light’ cereal. To help get you started here is a list of some of the best.

Barbara’s Shredded
Serving Size: 3/4 cup
Calories: 120
Fat: 1.5 g
Protein: 4 g
Fiber: 4 g
Sugar: 5 g

Serving Size: 1/2 cup
Calories: 200
Fat: 1g
Protein: 7 g
Fiber: 6g
Sugar: 5 g

Serving Size: 1 cup
Calories: 110
Fat: 2 g
Protein: 3g
Fiber: 3g
Sugar: 1 g

Post Shredded
Serving Size: 1 cup
Calories: 170
Fat: 1 g
Protein: 6 g
Fiber: 6 g
Sugar: 0 g

Oatmeal Squares
Serving Size: 1 cup
Calories: 210
Fat: 2.5 g
Protein: 6 g
Fiber: 4 g
Sugar: 9 g

Go Lean
Serving Size: 1 cup
Calories: 140
Fat: 1 g
Protein: 13 g
Fiber: 10 g
Sugar: 6 g

Kellogg’s Complete
Oat Bran Flakes
Serving Size: 3/4 cup
Calories: 110
Fat: 1g
Protein: 3 g
Fiber: 4 g
Sugar: 6 g

Wheat Chex
Serving Size: 3/4 cup
Calories: 160
Fat: 1 g
Protein: 5 g
Fiber: 5 g
Sugar: 5 g

Cereal is a great way to start your day, but you can also use it as a nutritious snack or recipe ingredient. You can make your own trail mix with whole-grain cereal, nuts and dried fruit. Or use it as a coating for chicken, in your favorite cookie batter, or as a substitute in a muffin mix.

Dec 22

10 Ways to Make You Look and Feel Better


Ten Ways to Make You Look and Feel Better!

  1.  Make up your mind. Decide you are going to change. Partial commitment will yield partial results. Consistency is the key.
  2. Think before you eat. Assess what you are considering to eat. Ask yourself, “Will eating this get me closer to my goal?” If not, make a better choice.
  3. Eating for pleasure is distinctly a human experience. Choose foods on nutritional value not simply taste.
  4. Food choices are a habit. Replace poor choices with good ones, and it will become a new habit. It is simple, bad food make you feel bad, and healthy food make you feel good.
  5. Do not buy junk food. Similar to #4, omitting these foods at home will make a huge difference. If they are not around you won’t eat them.
  6. DO NOT SKIP MEALS! Te key is to keep you body’s metabolism burning all day. Food is your fuel. Skipping meals will lead to a decline in your metabolism.
  7. Listen to your body. When you are hungry eat. Stop when you are comfortable, not when you are stuffed.
  8. Be honest with yourself. Half a cookie still contains calories. Little bites throughout the day add up to a meal. Everything counts, so count it!
  9. Weigh and measure food for a week. This may be inconvenient, but can be very valuable in educating oneself about nutrition.
  10. You have to move. Incorporate more movement into your daily routine. Park further away at work or at the store. Use the stairs, or start to exercise. Do not take the path of least resistance. It will pay off. And remember, BE CONSISTENT!

Dec 22

Butter v Margarine

“So which is better for me…

Butter or Margarine?”

This is one of the most frequent questions nutritionists get asked!  And it’s  no wonder with all the conflicting reports out there.  We all know that both are forms of fat and so both should be used sparingly, but which is the better choice for the occasional compliment to cooking or as a savory spread? Let’s take a closer look at both forms of flavor!


The two biggest troubles with butter are its saturated fat content and the presence of dietary cholesterol.  Saturated fats increase your “bad” cholesterol (LDL) and increases your risk for heart disease.  A healthy range for saturated fat is 10-15 grams a day.  Just one tablespoon of butter contains over 7 grams of saturated fat! Cholesterol is found only in animal based products, so you won’t find it in plant-based foods (such as marga­rine). A healthy person should consume no more than 200 milligrams of cholesterol per day.  There are 33 milligrams of cholesterol in one Tablespoon of butter.


The controversy with margarine lies with its level of trans fat which is largely a man-made fat.  Trans fats have been shown to increase LDL cholesterol similarly to satu­rated fats and they tend to lower “healthy”

Cholesterol when eaten in large amounts. Trans fats also tend to make our blood platelets stickier.  One Tablespoon of stick margarine containes 3 grams of trans fat and two grams of saturated fat.

Nutrition is not an exact science because researchers are discovering new things about the human body all the time.  But the basic recommendation right now is that margarine is the better choice.  Although margarine contains more trans fats than butter, when you look at the overall fat level, margarine comes out ahead. (butter contains 7.5 grams of trans + saturated fats per serving as compared to 4.7 for stick margarines and 3.0 for tub margarines.)  Switch to tub or liquid margarine.  Also look for spreads that claim “trans fat free or zero-trans fat”.  This means that the margarine contains less than 0.5 grams of trans fats per serving.  Some great brands are  I Can’t believe It’s not Butter  spray or soft Shedd’s Spread Country Crock with Yogurt.  Ask your doctor for other recommendations according to your health needs.