What Does THAT Mean on the Food Label?

The food label provides a plethora of information that most Americans can only dream about understanding.  What they do understand is something that grabs their attention whether it is the color, images or design on the product container.  In addition to the design, the words can also provide a reason to choose a product over another.  Phrases like "lower calorie", "good source of", and "fat-free" are at the top when it comes to grabbing the consumers attention when they are deciding between similar products. 

What are those phrases and what do they mean?  They are "nutrient claims" that are regulated by the FDA and must meet certain requirements in order to be noted on a products' package/container. Read on HERE in an article by the Academy of Nutrition & Dietetics to find out what the requirements are for the claims that you see most often.     

Do you see the claim in the picture below?  (hint: reduced fat)

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Indianapolis Area Health & Wellness Fairs

Health is our #1 priority for our weight loss patients, but we also promote health for those who are not our patients.  Awareness is a very powerful tool when it comes to achieving and sustaining optimal health because without awareness it is not possible to have optimal health.  Awareness simply means "having knowledge of".  If you don't have "knowledge of" your health then you are not aware. 

A great, inexpensive way to become aware of your health status is to attend a health and/or wellness fair.  Many times they will offer free screenings for blood pressure, cholesterol, blood glucose, skin cancer, bone density, etc just for attending.  These screenings are one way to make awareness and therefore health a priority.  The Indianapolis area has a few health and wellness fairs on the calendar already and those are listed below.  Some make you pre-register others do not.  Check out the information necessary to make your health a priority.  If you don't know it's "under the weather" or broken, you can fix it or prevent it from becoming broken! Take your health in your hands today!

Saturday 1/19/2013
Women's Health & Wellness Event: Riverview Hospital, Noblesville
8:00 am-12:00 pm
Women's Pavilion (Entrance #11)
To register call: 317-776-7999

*FREE Screenings at the event include: cholesterol, blood glucose and blood pressure; skin cancer; pap screening
*Additional screenings (not FREE) include: dexa bone density screening, CT calcium heart scan, screening mammogram

For more information on the event: click HERE

Saturday & Sunday 4/27-28/2013
WTHR Health & Fitness Expo: Indiana State Fairgrounds Expo Hall
Click here to stay tuned for all the details. 


Saturday & Sunday 4/27-28/2013
LAC Women Expo:  Castleton Square Mall
Click here to stay tuned for all the details.

Look for the dates TBA for these fairs that have been in the Indianapolis area in the past:
-Women, Wisdom & Wellness Fair Presented by St. Vincent Women's Services and hosted by WFYI
-St. Vincent Carmel Hospital Women's Event (FREE to attend)
-Indiana Latino Health Fair

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Pumpkin is Healthy; Here are the Facts!

Pumpkins not only make great Jack-O-Lanterns, but they also are a great addition to a healthy meal plan! 

Here are some quick facts about pumpkin:

1. 80 calories per cup of canned pumpkin or 5 per TBSP (Like the Libby's Canned Pumpkin)
2. Rich in minerals: copper, manganese, zinc, iron, selenium, magnesium
3. 19% Daily Value for Vitamins C, 10% Daily Value for E & riboflavin
4. Contains 5.125 mg beta carotene (a form of Vitamin A)-found in orange fruits/vegetables
5. Rich in cartonetoids: lutein & zeaxanthin-associated with eye health and reduced risk of cataracts
6. 1 cup has 564 mg of Potassium-more than a banana!
7. 4g protein (4g) &  fiber (10g) per cup
8. Botanically it is a fruit
9. Is a winter squash
10. A typical pumpkin contains 90% water
11. 80% of the US pumpkin supply is available in October
12. Pick pumpkins that are firm & heavy for their size
13. Pumpkin seeds are high in protein, manganese, magnesium, & phosphorus and also contain heart healthy mono- & polyunsaturated fats.  (1/4 cup seeds toasted in oil = 190 calories)
14. 1.1 Billion is the number of pounds of pumpkins annually produced in the U.S.
15. Top producing states: Illinois, Ohio, Pennsylvania, & California
16. More than 90% of the pumpkins grown in the U.S. are for canned pumpkin

If you haven't already, try it in a dish today: roast with other vegetables, puree to make a base for soup, pancakes, waffles, quick breads or muffins.  Find a pumpkin recipe to try HERE!

Strenuous Exercise = Brain Protection

In USA TODAY, new research shows that older individuals who were regularly exercising at moderate to intense levels may have a 40% lower risk of developing brain damage which could lead to ischemic strokes, dementia and mobility problems. In a recent publication in the medical journal, Neurology, subjects had MRIs done and they determined that these individuals who were more active were less likely to have brain infarcts, which can lead to strokes. When most people think of exercise we think of other health benefits such as lowering blood pressure, bad cholesterol, insulin levels and increasing good cholesterol. Often we don’t think that working out at a higher intensity may help save our brains in the future.

Back in 1993 at Columbia University, these participants were asked to complete a questionnaire about their exercise habits and how intensely they worked out. Six years later they were contacted again and had a MRI scan when they were approximately 70 years old. Out of these 1,238 participants 43% reported no regular exercise, 36% engaged in light activity, 21% in moderate to intense activity. There was no significant difference found on the MRIs between those who did not exercise and those that did light activity. Further research needs to be done to determine exactly why these moderate-intense work out sessions lowered the risk for brain damage. It may be due to the fact that the physical activity will improve the participants overall health and this could decrease their risk of a stroke.

This study should not discourage anyone from doing light physical activity. On the other hand it should encourage everyone that increasing the amount of exercise can offer a wealth of physical benefits, including decreasing risk of brain damage due to a stroke. Making time to engage in some form of physical activity will help improve your quality of life. The American Heart Association recommends that for ideal cardiovascular health people should aim for 150 minutes of moderate intensity activity a week or 75 minutes of vigorous intensity exercise a week. Try to set a goal for yourself this week and work to be active and get yourself moving!

To read the full article click HERE!