Something to Chew On

A Guide to Eating Right and Living Well


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Becoming Stronger Than Your Excuses : Part Two

mid section view of a woman cutting vegetablesYou don’t have to go fast–you just have to go.

A friend told me a quote her mother would say, “Never start new diets on Friday.” Unfortunately, many people have this mentality that they will start their new diet or new exercise habits tomorrow or someday. And then tomorrow turns into next week and next week turns into after football season and the cycle continues on and on. Sound familiar? Bottom line is, you need to start making healthy changes TODAY. When you are not prioritizing your health, you make an easy entrance for illness and disease to come into your life.

Someday is not a day during the week. Many people like to use  the weather for their barrier to exercise. Many patients state that they will walk more when the weather gets warmer. And when I see those patients again 3-6 months later, many will claim that it was too hot to walk outside. I agree, the weather in Illinois can be quite ferocious and can throw a curveball into anyone’s outdoor exercise routine. However, there are so many opportunities to increase one’s physical activity indoors. Ten-dollar gyms have sprung up like

English: A picture of the inside of a remodele...

wildflowers, especially here in central Illinois. Most people can afford a $10/month gym membership. I’ve even had people state that they cannot afford that; but, when you look into someone’s unhealthy habits $10 is the same amount one would pay to go through a drive-thru and get a value meal or what you would spend on  a couple of packs of cigarettes.You can also take advantage of free walking opportunities such as the mall or large department stores. Wal-Mart, Lowes, and Menards are great stores were you could easily walk a mile simply by making a few laps around the perimeter.

You can feel sore tomorrow or you can feel sorry tomorrow. You have the power to choose.


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Apples to Apples

Apples are one of the most iconic fruits of the fall season. Fall marks back to school themed apple decor and the fun tradition of bobbing for apples. Apples serve as a symbol for healthy eating. Many families use apples in theirapples everyday diet from a snack to an apple pie.  In fact, most are familiar with the saying, “An apple a day keeps the doctor away”. But is there any truth behind this old proverb? This happens to be one saying worth repeating.

  • Apples under the microscope:
    • Quercetin, a flavonoid found in apples has been studied for its possible protective benefits against prostate cancer.
    • Researchers at Cornell University showed that nutrients found in the skin of apples inhibited the reproduction of colon cancer cells by 43%.
    • The National Cancer Institute released a statement saying that the flavonoids, like the ones found in apples, may reduce the risk of lung cancer by as much as 50%.
    • Other studies have shown that apples can also help reduce the risk of asthma and possibly type 2 diabetes.
    • Apples contain pectin, which is a valuable source of soluble fiber (1.0 gram per medium-sized apple). Soluble fiber can help reduce cholesterol levels and possibly help control blood sugars. The average apple contains 3-5 grams of total fiber, which can help support digestive health.
  • Choosing your perfect apple:
    • Apples come in many varieties. They can be sweet, tart, crisp, soft, red, yellow, green; the combinations are endless! I personally love a sweet, crisp apple so I tend to stick with Gala, Fuji or the Honeycrisp varieties. Picking the perfect apple can depend on your usage of the apple. Different varieties are recommended if you’re simply snacking or using apples for cooking/baking purposes. Below is a list of apples, their profiles and recommended uses. appleVarietiesChart

    Eating an apple a day can definitely be part of a healthy diet. The phytochemicals and antioxidants found in apples help our bodies defend itself from oxidative stress. However, processed apple products, such as juice, typically do not retain these nutritious properties. When choosing an applesauce, opt for the no-sugar added variety. You can naturally sweeten it with cinnamon, if needed. For a balanced snack, combine an apple with 1-2 Tbsp of peanut butter or a low-fat cheese stick. Apple chunks can be added to salads, cereal and make creative slaws and salsas! Apples are so versatile; everyone can enjoy the fruit of the season!

 

 


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Farmer’s Market Week 3

This week at the Illinois Products Farmer’s Market you can meet with our Endocrinology Department’s Registered Dietitian, Melissa S. Schleder, RD, LDN. Melissa will be sharing how to make low sodium seasoning and controlling your sodium intake.

You also can pick up the delicious recipe of the week. This week the recipe is Confetti Wraps. Don’t forget to collect all 22 of the recipe cards and bring them back to the last market day for a chance at the grand prize drawing. Also pick up the recipe card, make the recipe, take a picture, and post it to our facebook page to be eligible for INSTANT market bucks!

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We hope to see you there!


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How to Survive Summer in Illinois

Ways you know you’re from Illinois:

  • When pronouncing “Illinois”, you know the ‘s’ is silent.
  • When asked about a famous president, Abraham Lincoln is always your first thought.
  • Horseshoe = a menu item.
  • You cried during Chief Illiniwek’s last dance at Assembly Hall on February 21, 2007.
  • You know that the weather is unpredictable.

weatherJuly 7, 2012. It was a sweltering 113°F Saturday in central Illinois. People had been cautioned to limit time spent outdoors and were advised to wear cool, lightweight clothing.

Except this girl. This sun-scorching date was my wedding day.

According to the National Weather Service, heat is the number one weather-related killer in the United States. This number is extremely unfortunate considering that many of these deaths could have been prevented. People most vulnerable to severe heat conditions include young children and the elderly, but don’t forget about our four-legged loved ones too!

Water consumption is one of the most important factors in protecting yourself from a heat-related injury or dehydration. What’s scary is that our bodies can become dehydrated long before we feel the urge to drink something. Water is one of the most important nutrients we need in our diet. Did you know that your body can survive weeks without food, but only a couple days without water? In order to keep our bodies in homeostasis, we need to achieve water balance. Fluid needs increase when excess fluid losses occur from exercise, fever, heat exposure, diarrhea, vomiting or trauma.

We’ve all heard the recommendation that you need eight eight-ounce glasses of water per day. When I first heard this, I thought “why eight? Why isn’t it six, ten or 14 glasses of water?” Here’s the why: one commonly used formula used for determining fluid needs is that we need one milliliter of water per one calorie consumed. The standard reference for calorie intake is 2,000 calories per day. So, that means that one needs to consume 2000 mL of water each day. Here are the conversions:

2000 mL x 1 oz/30 ml = 66.67 oz x 1 cup/8 oz = 8 cups water

Again, this is just an estimate, but at least we know now where that recommendation comes from. The Dietary Reference Intake for fluid needs for adults recommends 2.7 L/day for women and 3.7 L/day for men. Keep in mind that we can also consume fluid through our food. Warning: if your doctor has you on a fluid restriction or has you on water pills, ask how much you should drink when the weather is hot.

Here are some helpful reminders for how to protect yourself with extreme temperatures:

  • Wear loose-fit, lightweight clothing, especially if you will be in the sun.
  • Drink plenty of fluids.
    • Don’t drink fluids that contain alcohol or high amounts of sugar—these can actually increase fluid losses.
  • NEVER leave any living thing—person or animal—in a parked car.
  • Try to avoid doing things outdoors during the hottest parts of the day.
  • If your home does not have air-conditioning, think about visiting your local library or taking a walk at the mall for cooler air relief.
  • Take extra precaution with certain medications.
  • Protect your skin by wearing a wide-brimmed hat, sunglasses and sunscreen.

hot carIf you exercise in hot temperatures, remember to take frequent breaks in the shade and consume at least two to four cups of water each hour. For any form of exercise, your body requires training to adapt to exercising in extreme temperatures. One of the coolest sports-training techniques I have been able to witness is the climate-controlled room at the Gatorade Sports Science Institute. A runner came to the scientists to see what his fluid needs would be for an upcoming marathon he was training for in Africa. In order to determine as accurately as possible his needs, they created Africa’s weather in their climate-controlled workout room. The runner was able to run on a treadmill as the scientists recorded his fluid losses and calculated what his needs would be for the marathon. If you are exercising for long periods of time in hot weather, it is a good idea to consume a sports drink with electrolytes to replace your losses. In very rare cases, too much water can cause an imbalance of electrolytes in the blood stream, which can cause serious complications.

Tips for drinking more water:

  • Seek out a personalized water bottle. Even the mere sight of a water bottle next to us can influence fluid consumption.
  • Drink and drive (water, that is). Always keep a water bottle in the car or in a small cooler for those busy days.
  • Have water with meals. We always do at restaurants, right?
  • Combine habits. Get in the habit of consuming a glass of water while doing some of your other habitual activities.
  • Add some flavor. Adding cucumber, orange or lemon slices to water gives it a light refreshing taste.

Was my wedding day ruined by the extreme temperatures? Absolutely not. The only thing that changed was that we didn’t get to have the traditional bride and groom send-off outside of the church and no outdoor bridal party photos. However, quick-thinking and improvising made “plan b” just as good.

Wedding Plan B

Wedding Plan B


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It’s Farmers’ Market Time!

Posted by Springfield Clinic

Springfield Clinic is proud to serve as the title sponsor for the Illinois Products Farmers’ Market!

For the second year, Springfield Clinic is the title sponsor for the Illinois Products Farmers’ Market. Beginning today, you can visit the Commodities Pavilion (across from the Grandstand) each Thursday for fresh, local produce, and products made in Illinois using Illinois ingredients. Area vendors sell fruits and vegetables straight from the farm, delicious homemade baked goods, chemical-free soaps and lotions, even locally produced beer and wine and so much more.

Tonight, join Amanda Figge, registered dietitian and your Something To Chew On bloggess herself, as she discusses family nutrition. Springfield Clinic will offer health screenings as well as educational programs related to nutrition, fitness and wellness. We will also be on hand every week with our healthy recipe.

Join us at the Illinois State Fairgrounds every Thursday! Find out more at SpringfieldClinic.com/FarmersMarket.

This weeks healthy recipe is:

Broccoli and Walnut Salad

Broccoli and Walnut Salad

Watch Amanda make the recipe of the week on WICS!

 

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