http://ojrfitforlife.com/blog/index.cfm Expert advice on nutrition and physical activity. en-us Sat, 04 Sep 2010 19:54:08 -0400 Mon, 05 Apr 2010 17:55:00 -0400 BlogCFC http://blogs.law.harvard.edu/tech/rss jrechtin@ojrsd.com jrechtin@ojrsd.com http://ojrfitforlife.com/blog/index.cfm/2010/4/5/Fit-in-50-Days Time to get in shape for summer! Time to think about being fit enough to do all the things you want to do!Time to sign up for Chester County's Fit in 50 Days Challenge!It's easy, go to the fitness challenge website. Sign up and track your physical activity!Get more physical activity now that the pool is open every morning before school. Employees swim free!Also, there is still time to get in shape to run the FIRST EVER WILDCAT 5K on April 25. The race/walk and fit fair is just a great way to be part of our special community! Come out and play! 5K Mon, 05 Apr 2010 17:55:00 -0400 http://ojrfitforlife.com/blog/index.cfm/2010/4/5/Fit-in-50-Days http://ojrfitforlife.com/blog/index.cfm/2010/2/26/Sweet-Talk-Part-two Recent studies tie obesity to consumption of sugary beverages. In fact, we just figured out that sugar consumption has risen steadily since 1982 and that the average teen consumes 3-4 times the amount of sugar deemed as "healthy" by the American Heart Association.We won't be doing kids any favors, however, to deamonize sugar. The approach to reducing sugar needs to be twofold: decrease access and instill a love of healthier foods and beverages.Armed with this new knowledge of just how much added sugar we consume and how it may play havoc on our bodies, I fear some may make a knee-jerk reaction and load up on REDUCED AND SUGAR FREE foods. Many of these foods, like the new G2 Gatorade beverage, contain sugar substitutes like sucralose which there is controversy over. Every person needs to come to his own decision about foods, but when little children are involved, my opinion is to err on the side of caution. Rather than consuming sugar substitutes, I personally prefer to use natural SUGAR ALTERNATIVES, and there are many!A couple of my favorite alternatives to sugar are pure maple syrup, honey, and agave nectar. Maple syrup is a great sweetener for some cookies, granola and power bars. I recently figured out that I like some honeys better than others--I love many varieties LOCAL honey. Blueberry honey is my all time favorite!As an avid cook, I have found that Agave nectar is in a realm of its own! It is pure sweetness! It is low-glycemic, delicious, and easy to use. I recommend starting by sweetening beverages such as herbal iced tea. I think your family will be pleasantly surprised! Over the years, I have found that I need less and less sweetener in my foods, and I feel using natural sugar alternatives has helped. Maybe it is just a change in preference. But maybe there those who tout "sugar addiction" have a point?I am presently reading, "The End of Overeating: Taking Control of the Insatiable American Appetite", by David A. Kessler, MD. Kessler believes that the combination of sugar, salt and fat is absolutely irresistable to humans! Interesting stuff... nutrition sugar Fri, 26 Feb 2010 12:08:00 -0400 http://ojrfitforlife.com/blog/index.cfm/2010/2/26/Sweet-Talk-Part-two http://ojrfitforlife.com/blog/index.cfm/2010/1/18/Sweet-Talk-Part-One There is a viral email circulating that depicts the sugar content in popular beverages. For many, learning that 100% grape juice contains more sugar than an average soft drink is surprising!Some may jump to a conclusion and wonder why we removed soda machines from our schools and yet, still allow the sale of fruit juice?This is very confusing, so let's review some of the basics. Many plant foods contain delicious amounts of natural sugars. Most fruits are quite high in fructose, a natural form of sugar. Even vegetables such as sweet peas, carrots and beets have lots of sugar. So why are we worried about sugar intake at all?The PROBLEM with sugar in the Standard American Diet is twofold:1.We consume far, far, far too much added sugar.2.Many or most of the sugary foods we consume have little or no nutrient value whatsoever.The average American adult consumes 22 teaspoons (88 g) added sugar per day. Teenagers swallow down closer to 34 teaspoons (136 g). Imagine the yearly intake31 5-pound bags of crystalline white stuff! Wait a minute! That is like 2 ½ 5-pound bags per month! And, unfortunately, most of this sugar comes in the form of empty caloriescandy, soda, and other sweets. Until a few months ago, there really were no dietary guidelines for sugar intake. However, in response to the health crisis in American adults and youth, The American Heart Association has made the suggestion that American's limit consumption of added sugar. Accordint to the AHA, the average adult woman should try to limit daily added sugar intake to about 6 teaspoons per day.A 12-ounce Coke contains about 8 teaspoons.And processed food is full of sugar; ketchup, crackers, canned vegetables, cereal, breakfast bars, muffins, spaghetti sauce, yogurt, and instant oatmeal to name a few. So the problem begins... sugar Mon, 18 Jan 2010 22:53:00 -0400 http://ojrfitforlife.com/blog/index.cfm/2010/1/18/Sweet-Talk-Part-One http://ojrfitforlife.com/blog/index.cfm/2009/9/9/Take-Action Important legislation is presently in review. It is of vital importance that parents talk with legislators about the importance of nutrition and physical activity for our children. Their future is in our hands!A recent New York Times article highlights major concerns over school lunches.The Child Nutrition Act is due for review in September, 2009. Write to your legislators and let them know that you support a Child Nutrition Act that creates higher minimum standards for food served in schools, more funding, more freshfruits and vegetables and most importantly, let them know that you want the updated regulations to encourage school districts to establish local standards that exceed the federal mandate.There are websites that allow you to connect with legislators directly. You might check the Healthy School Campaign or Slow Food's Time for Lunch CampaignThere are many more.Physical Activity is the other major legislation being affected this fall. Check out the details on the FIT Kids Act which would amend No Child Left Behind and encourage more time for Physical Activity in the student day. legislation nutrition physical activity Wed, 09 Sep 2009 11:25:00 -0400 http://ojrfitforlife.com/blog/index.cfm/2009/9/9/Take-Action http://ojrfitforlife.com/blog/index.cfm/2009/3/30/Food-for-Life-that-is-FAST Here is a great idea from local Nutrition Consultant, Tina Trager. Keep Ezekiel 4:9 Cinnamon Raisin English Muffins in the freezer for grab-n-go breakfasts.I tried it out this weekend and my 13-year-old loved them! Don't spill the beans that they are amazingly healthy!Ezekiel breads are baked with sprouted grains. Many believe that live grains unlock a good deal of food energy which, in turn, gives you sustained energy! Sprouted grains significantly increases valuable nutrients such as vitamin A, vitamin C, B-vitamins, calcium, iron, magnesium and potassium and also may cause a natural change that makes the protein and carbohydrates easier for the body to use. In fact, sprouts are lower in carbohydrates and calories than the grains from which they were sprouted.Dare I mention the ingredients? There are not many, and they all add to your daily fiber needs that keep your immune system in shape. Honestly, taste them first!The first day I warmed the muffin in a toaster oven for 10 minutes. They are so moist that my son ate it plain and wondered if I had put honey on it. There is no sugar in them--hey that is SWEET!!!!Today I did not have 10 minutes to spare so I threw a frozen muffin in my bag. By the time I got to the office it was thawed and delicious. I topped it with All Natural peanut butter and feel fantastically satiated.Thank you Tina for a healthy way to eat on the run!Today I learned that Ezekiel products are produced by a company named Food for Life, so I had to include the information on our Fit for Life website. nutrition Mon, 30 Mar 2009 10:44:00 -0400 http://ojrfitforlife.com/blog/index.cfm/2009/3/30/Food-for-Life-that-is-FAST http://ojrfitforlife.com/blog/index.cfm/2009/2/4/Walkabout They say that those who wear a pedometer walk an average of 2,000 extra steps every day. Our walking program at OJR is simply a way to raise our consciousness about our activity levels at a time of year when it is easy to be less active.In fact, if the cold weather is keeping you from walking or running, there are plenty of ways to get your steps inside. The malls are great places to tack on the steps and most open by 7 am to accommodate walkers.If you hate feeling cold there are a few ways to shield yourself from the chills even if you are exercising outdoors. Wool socks rock! Columbia Outlet has some really nice ones that are good in summer and winter. Have you seen those hand and foot warmers you can stick in your gloves or shoes? They are pretty cool! They have them at the new running store on Rt. 100 near Giant. Some of the new performance fleece can really be your friend. The good stuff allows you to be warm without sweating.Frustrated with your pedometer? Cheap pedometers usually do the basic job of estimating steps and our program is not so demanding that precision is super important. However, there are really cool pedometers in many different price ranges. The Eddie Bauer Outlet at Limerick has a decent sport pedometer for $7.99 with any purchase. There are even pedometers that plug into your computer and download steps!!!If you have a pedometer you love, please share by leaving a comment. Same goes with tips for running and walking! Everybody wins with extra activity. Let's help each other out! fitness Wed, 04 Feb 2009 17:16:00 -0400 http://ojrfitforlife.com/blog/index.cfm/2009/2/4/Walkabout http://ojrfitforlife.com/blog/index.cfm/2008/12/3/Trotting-with-a-Turkey Each major holiday I become very food-focused. It is an opportunity to "love" my family and guests through the experience of great food. I take great care in balancing a menu that offers a variety of colors, textures and flavors. Shopping requires several trips and plenty of planning.One holiday detail that I never used to plan for, but am beginning to understand the importance of, is physical activity. What a fantastic way to get close to family and friends in another very experiential way! And often, if we do not make a plan, the opportunity evaporates.This year, the West Vincent Wellness Committee hosted a Turkey Trot on Black Friday. Approximately 35 West Vincent students and 30 parents/teachers/grandparents gathered to chase Mr. Lucas, dressed up as a turkey, around the walking path at the West Vincent Park (also known as Andrew Evans Park). Families enjoyed parachute games, relays, hoola hoops, free apples, free apple cider and water. Everyone enjoyed the brisk weather and opportunity to play together at a local community park!!Plans like the one above inspire me to do more! Do you have activities that promote health that you or your family likes to do? Please share! Winter holidays and all those cookies are approaching! Wellness Council holidays family activity physical activity Wed, 03 Dec 2008 11:04:00 -0400 http://ojrfitforlife.com/blog/index.cfm/2008/12/3/Trotting-with-a-Turkey http://ojrfitforlife.com/blog/index.cfm/2008/10/27/Drug-Free-is-the-Healthy-Way-to-Be Red Ribbon WeekOne of the highest risk factors in teen health is drug and alcohol abuse. As adults, we really need to be aware of the prevalance of use and abuse among teens, as well as the fact that the age of use continues to dip. Did you know that according to a recent national survey, 17% of eighth graders reported drinking alcohol within the past month?A strong parent-child relationship is the BEST defense. Research shows that teens are much more likely to delay drinking when they feel they have a close, supportive tie with a parent or guardian. Today's youth are exposed to so many messages that glorify or promote alcohol use--on the internet, tv, radio and other media. Talk about pressure! Make sure your child understands his or her right to resist!Experts suggest not only talking to your teen but also using the following prevention strategies:Monitor alcohol in your homeConnect with other parentsKeep track of your child's activitiesDevelop family rules about teen drinkingSet a good exampleRed Ribbon Week is a good time to approach your child and help him or her better understand the risks of underage drinking and ways to resist peer pressure. A good website to visit with your teen is www.thecoolspot.gov Wellness Council drugs alcohol red ribbon week teens Mon, 27 Oct 2008 13:03:00 -0400 http://ojrfitforlife.com/blog/index.cfm/2008/10/27/Drug-Free-is-the-Healthy-Way-to-Be http://ojrfitforlife.com/blog/index.cfm/2008/10/23/Apples-Have-it-Goin-On An apple a day really may help keep the doctor away! Anyway, eating them is a step in the right direction. If your child says they do not like apples, try a different variety. There are about 60 varieties grown in Pennsylvania!Did you know local apples may taste better? Local fruit tends to get to us faster and not go through warehousing and treatments. Find local apples at farm markets, orchards, and local independent stores.October brings our district celebration to join the Great Apple Crunch while we work to bring attention to apples as a healthy choice for meals and snacks! What does it sound like when 450 students bite into an apple at the same time? EC students have done it!This year, MS students will "take a bite out of drugs and alcohol" during Red Ribbon Week. Other schools have apple tasting and apple events planned.It is a good time of year to key in on one healthy change, and this month it is apples. Get a great Apple Crisp Recipe right by following this link. I suggest making a double batch. apples Thu, 23 Oct 2008 08:39:00 -0400 http://ojrfitforlife.com/blog/index.cfm/2008/10/23/Apples-Have-it-Goin-On http://ojrfitforlife.com/blog/index.cfm/2008/10/7/Halloween-Intervention Summer can be so much easier to eat well. The bursting red tomatoes, buttery greens, corn-on-the-cob, and fair-weather activities are so suited to a healthy lifestyle. This time of year gets downright frightening. We traditionally overeat for Thanksgiving and the holiday season, but most terrifying for me, as a parent, is Halloween!Bulging pillowcases full of candy will never facilitate anyone's quest for a healthy lifestyle. It cannot. Not even when doled out in daily rations. Not when the treats last for weeks until your family is so sick you have to figure out how to compost candy. Or worse, find a charity that donates it to vulnerable populations, at which point we have to ask how generous it is to feed the hungry empty calories.For years I have been trying to tame the Halloween monster. It isn't easy! Many a greedy little goblin has snubbed my pretzels and popcorn. More than a few tears have been shed over the unfairness of limiting candy consumption. But I am still "working it". That is why I was so excited when a friend turned me on to Green Halloween, a non-profit, grassroots community movement to create healthier, and more Earth-friendly holidays.Check out their website! We would love to hear your ideas for healthy Halloween! nutrition halloween candy Tue, 07 Oct 2008 18:47:00 -0400 http://ojrfitforlife.com/blog/index.cfm/2008/10/7/Halloween-Intervention http://ojrfitforlife.com/blog/index.cfm/2008/10/1/Meatless-Meatloaf I grew up in a meat-and-potatoes household. Meat was the main course on most days. The rest of the meals were pretty much after-thoughts. But that way of eating is just not healthy.The new American plate technique urges us to fill half our plate with fruits and vegetables. Further, it invites us to consider those plant-based foods as the "star" of the meal. This mental exercise can really help to plan healthy meals! If half the plate is fruits and vegetables, with one quarter being a whole grain and the final quarter a lean protein, we have a great template for a healthy meal.Meatless Monday is a national health campaign to help Americans prevent heart disease, stroke, diabetes, and cancer - four of the leading causes of death in America.There are all sorts of alternatives to meat. Years ago I read a book by Sally and Martin Stone called The Instant Bean. I hated beans, but when I found out how important they were to a healthy diet I began to consciously change my aversion to by trying bean recipes of all types. I now crave beans and find that they are a great source of protein. My family often eats bean dishes instead of meat.With the temperatures dropping, try making a meatless chili. There are plenty of recipes on the Meatless Monday sitefor chili and other meatless dishes, including meatless meatloaf. Eliminating meat at least one day per week is an easy strategy toward a healthier tomorrow. nutrition beans Wed, 01 Oct 2008 16:28:00 -0400 http://ojrfitforlife.com/blog/index.cfm/2008/10/1/Meatless-Meatloaf http://ojrfitforlife.com/blog/index.cfm/2008/9/15/Apples-and-the-Fiber-Thing This weekend while noshing on a sesame seed bagel, I mentioned to my friend that I had recently learned that sesame seeds are an excellent source of calcium and iron. I grew up thinking they were nothing but garnish on the top of a bun.My friend, a nurse, cautioned me that sesame seeds are "the number one food to become lodged in the sacs of the colon." Suddenly I wondered if I should finish my bagel. But then I remembered that a healthy colon does not have sacs that trap food. Such sacs are a result of diverticulosis, which occurs when tiny sacs or pockets form in the colon. It is a lifestyle disease caused by too many refined foods and lack of fiber in the diet. Diverticulosis used to be rare; even today, it's almost nonexistent in certain parts of the world. But in the United States over half of the people over 60 have it.We hear it over and over. We need to get more fiber in our diet. For most of us that is not easy. But if we focus on one choice at a time, it becomes much more manageable. And we should feel good about each good choice we make.(Remember, some medical conditions do not benefit from a high-fiber diet. If you are being treated for a health disorder, check with your doctor before adding fiber to your diet.)If you are healthy and want to begin reaping the benefits of a diet that is rich in fiber, it is good to start with a measurable benchmark. The experts tell us that a good diet contains 25-30 grams of fiber per day. Reading labels and fiber charts can help you gauge how much fiber you are getting. Eventually, you will not need numbers to guide you. Once you know your goal, then start replacing fiber-depleted foods with fiber-rich foods.Right now local apples are abundant and fresh! Take advantage of the high nutrient content and fiber in freshly-picked apples by making it a goal to eat them every day or several times a week. Apples contain both insoluble and soluble fiber. One medium (5 ounces) unpeeled apple provides over 3 grams of fiber, more than 10% of the daily fiber intake recommended by experts.Apple slices dipped in nut butter make a great breakfast or snack! I love extra-crunchy organic peanut butter, but once in a while I like to change it up and use almond or cashew butter. Sunflower butter is a good alternative for the nut-sensitive. Apples paired with cheese are a European favorite; and a perfect snack for midday.Sauté apple slices and use them on top of pancakes, French toast, granola, oatmeal, or yogurt. Make apple crisp! Use more apples and less crisp and eat it for breakfast with a dollop of yogurt!Small children and those with braces sometimes have trouble biting into a whole apple. An apple corer/slicer really is a great tool to have on hand. Consume the fiber-rich skin whenever possible. You can grate or dice apples too, and put them on salads or make a slaw.On a final note, apples are on the "dirty dozen" list of which pesticide residues have been most frequently found. Therefore, individuals wanting to avoid pesticide-associated health risks may want to avoid consumption of apples unless they are grown organically.What is your favorite way to enjoy fiber-friendly apples? fruit Mon, 15 Sep 2008 09:26:00 -0400 http://ojrfitforlife.com/blog/index.cfm/2008/9/15/Apples-and-the-Fiber-Thing http://ojrfitforlife.com/blog/index.cfm/2008/8/27/State-of-Readiness Webster's lists several definitions for the word "fit", including "a sudden activity followed by a relaxation" (commonly experienced by caretakers of the very young). For some reason I have always equated being "fit" with a well-sculpted body, complete with the six-pack result of serious weight lifting, marathon running, and boot camp work-outs--none of which I enjoy. When the Owen J. Roberts Wellness Council selected a title for programming and a logo we wanted to make sure our message had mass appeal. Given my bias, I was worried about how others might relate to the word "fit". It was interesting that within our committee, being "fit" had unique connotations for each of us. One council member grew up in a military family learning early on to value the sense of preparedness that the word "fit" conjured for her. I could relate to her feelings about being "ready" and I hope you can too.Having our physical and emotional selves in a suitable state so that we may live life fully and happily is how we hope you relate to "Fit for Life" . Preparing ourselves in this manner is an ongoing and infinite process. When we think of wellness in that light it is possible to remove the stress, fear, or guilt that we often feel when we attempt to measure healthy lifestyle.Over the last few decades the average American has become far less healthy than ever before. In fact, it has become so bad that it is now predicted that our children will have a shorter life expectancy than ours. Worse, those shortened lives may be spent not feeling too well. This should inspire each of us to work at evolving to a more "fit" state. Yet, we are so barraged by health improvement messages that it is easy to feel incapable of ever actually succeeding.Fit for Life embraces a philosophy of collaboration, cooperation and communication where we, as community, may share ideas that help our personal wellness journeys feel uniquely satisfying. What foods do you eat that nourish your mind and body? What sort of activities do you participate in that help you feel lighthearted? In what ways do you allow yourself to play and rest? Each day holds a unique opportunity to share and learn and move toward our best selves. I am working to accept being fit as a pleasurable journey, rather than an uncomfortable imposition. I think I am ready, how about you? nutrition fitness Wellness Council Wed, 27 Aug 2008 13:26:00 -0400 http://ojrfitforlife.com/blog/index.cfm/2008/8/27/State-of-Readiness http://ojrfitforlife.com/blog/index.cfm/2008/4/7/Meals-Matter How many times a week does the car become your dining room? nutrition Mon, 07 Apr 2008 08:42:00 -0400 http://ojrfitforlife.com/blog/index.cfm/2008/4/7/Meals-Matter