Get Your Plate in Shape

March is National Nutrition Month, a campaign to encourage consumers to make informed food choices, develop sound eating and physical activity habits. This year’s theme is “Get Your Plate in Shape.”

This week we’re also observing World Salt Awareness week. So, how can we get our plate in shape and can incorporate some smart salt habits? First, you need to know and practice some simple recommendations.

Fill half your plate with vegetables and fruits. Try to eat a variety of colors from the produce aisle. Next, focus on choosing more true whole grains like brown rice, barley, oatmeal and quinoa. Be sure to read labels, because some breads labeled, “made with whole grains” might only have a sprinkling of seeds or oats on the top, and preservatives, regular wheat flour and sugars throughout. Finally, switch to fat-free or low fat milk and other dairy products.

Keep up the healthy choices by varying your protein sources. Turkey, chicken, seafood, beef, eggs and beans are all great sources of protein. Try to include seafood at least twice a week. Next, get more physically active, and finally try to cut back on sodium.

To reduce sodium intake, choose the least processed form of each of food group. Cold cuts, cheeses and canned foods generally contain more sodium than the fresher, more natural form of the food. Consider choosing a baked potato with only 2-6 mg of sodium, over potato chips, or salted French fries, which contain 1000 mg of sodium. Did you know that instant oatmeal has more than 200 times the sodium than regular quick cooking oats?

A healthy intake of sodium ranges from 1100 mg to 2400 mg per day. The new Dietary Guidelines recommend no more than 1500 mg per day for people over 51 years old, those with hypertension, diabetes, or kidney disease. To accomplish this, you need to get smart about reading the Nutrition Facts panel on every food you buy, especially if you are using processed, prepared foods. Think about what you eat daily. What can you prepare yourself? Does the food come in a salt-free version? Ketchup, salad dressings and pickles all contain high amounts of sodium.

Ask yourself, “If I make it myself, do I really need to add salt?” “Can I use other herbs and spices to flavor my meal?” Most recipes that call for salt can be modified by using half the amount, none at all, or substituting your favorite herb. Stay away from seasoning mixes, though. Most are based on salt.

Salt does provide some benefit, however, so don’t go completely salt free. Salt is a regular part of any electrolyte replacement regimen. And, salt provides a significant source of iodine, a mineral needed for proper thyroid function, and salt helps to maintain the proper Ph in your body.

So, be salt smart and start getting your plate in shape!

Written by Carmel Rickenbach -- Carmel M. Rickenbach, MS, RD, LDN, is a Licensed Registered Dietician with the Kennett Area YMCA. For more information on the YMCA of the Brandywine Valley, visit ymcabwv.org or any of its branches: Brandywine Y, Kennett Area Y, Jennersville Y, Octorara Program Center, or the Oscar Lasko Youth Program Center.

Avocado Dip
Avocado is high in monounsaturated fat and a good source of lutein, an antioxidant that may protect vision. This mixture is a great dressing for mixed green salads and is a good topping for fish or chicken. (Source: mayoclinic.com)

½ cup fat-free sour cream
2 tsp chopped onion

1/8 tsp hot sauce
1 ripe avocado, peeled, pitted and mashed

In a small bowl, combine the sour cream, onion, hot sauce and avocado. Mix to blend the ingredients evenly. Serve with baked tortilla chips or sliced vegetables.

Nutritional Analysis (per serving) Serving size: ¼ cup, Calories 65, Cholesterol 0 mg, Protein 2 g, Sodium 27 mg, Carbohydrate 4 g, Fiber 2 g, Total fat 5 g, Potassium 172 mg, Saturated fat 1 g, Calcium 31 mg, Monounsaturated fat 3 g

It's Time to Get in Shape for Summer

With these warm, sunny days, it’s time to put away those big sweaters and baggy pants and start getting in shape for summer. Here are some easy tips to help you set realistic goals for yourself - goals that are attainable and maintainable year round.

1. Slow and steady wins the race when it comes it weight loss. Studies have shown that “crash dieting” not only harms a person’s body, but also does not produce a maintainable weight loss. Individuals who want to shed pounds need to do so healthfully and gradually. One pound is equal to 3,500 calories and it is safe to lose 1-2 pounds per week. Therefore, if you can cut-out or burn just 3,500 calories per week through diet and exercise, you can achieve your weight loss goals in a safe and effective manner.
2. To lose weight, eat…and eat often! Typically, we eat three meals a day: breakfast, lunch and dinner. However, to achieve your weight-loss goals, try incorporating small snacks into your daily routine. Eating 5-6 small meals a day (or 3 larger meals with snacks in between) will help your body maintain its blood glucose level.  Skipping meals or waiting too long to eat in between meals causes your blood glucose (blood sugar) levels to drop sometimes leaving your ravenous. That feeling can cause you to over eat and set you back in your weight loss goals. Instead, keep easy, go-to snacks on hand such as a handful of almonds or an apple with natural peanut butter. The USDA website http://www.choosemyplate.gov/ is a great resource to help plan healthy meals for you and your whole family.
3. Drink…plenty of water that is! Keep yourself hydrated all day, every day; not just the days you’re working out. Not only will you feel better and be more alert throughout the day, but you’ll also be less likely to become dehydrated. Dehydration can lead to fatigue and tiredness. Sometimes, we eat when we are “bored” when really all our body needs is water. Try adding sugar-free flavorings, such as Crystal Light to your water. It adds flavor without adding calories.
4. Go digital! Many of us have smartphones that store everything from our music to our social calendar. Now, weight loss and fitness websites have mobile apps that are free to download. Websites like MyFitnessPal.com (http://www.myfitnesspal.com/) and FitDay.com (http://www.fitday.com/) offer free online food and fitness tracking journals. By having these apps on your phone, you can easily track your calories and fitness while on the go. MyFitnessPal.com also has a list of the most popular restaurants, making it easier for you to make better food choices when out to eat with friends.
5. Exercise daily! The American College of Sports Medicine, along with the American Heart Association, recommends a minimum of 30 minutes of moderate-intensity physical exercise five days a week. This includes, walking at a brisk pace, jogging, attending a group exercise class, time spent on an elliptical, or lap swimming. Along with cardio exercise, you should also complete strength and/or resistance training. While cardio exercise can be done every day of the week, its best to complete 2 to 3 sets of 10-15 repetitions of strength/resistance training every-other-day. Remember, 30 minutes is the minimum amount of cardio exercise. To achieve more goals increase your time and intensity.
6. Get your family involved! A healthy and active family equals a happy family! Take a walk in the park together, play a game of soccer or football together, swim at your local indoor pool, or put on your family’s favorite music and have a dance party! These are all fun and free ways to get your family active. Also, get you family cooking in the kitchen together by trying new, healthy recipes.

The hot summer months will be here before you know it! So don’t wait, start getting into shape for summer now. It’s never too late to establish a healthy lifestyle and meet your fitness goals.

10 Questions Parents Should Ask About Day Camp

For both parents and kids, it’s never too early to start thinking about plans for the summer. Parents want to make sure their children are safe, supervised and engaged in activities that keep their minds and bodies active.  Kids just want to make sure they’ll have fun.

Whether your child is a budding scientist, a gymnast, or an intrepid explorer, day camps offer a convenient, safe, and affordable summer option. Day camps give parents the flexibility of enrolling their children just for the sessions that suit their needs. Programs are offered for a wide variety of age groups, often from preschooler to teen.  And best of all, everyone comes home at the end of the day!

Here’s a quick, 10-question checklist to get you started when choosing a day camp for your child:

1. Does the camp focus on a specific skill area, or does it offer a broad range of experiences?
2. Can half-day options be combined for a full day of camp?
3. Is early drop-off and late pick-up available?
4. Do you do background checks on your staff?
5. What kind of training does the staff receive?
6. What’s the counselor-to-camper ratio?
7. What does a typical day look like for a camper?
8. Is there swimming, and are swimmers tested?
9. How does the camp handle emergencies?
10. Is financial assistance available?

Be sure to keep your kids involved in the decision-making process. Take them to camp open houses. Let them flip through camp guides. And talk to your friends for recommendations. The right day camp will give your kids the chance to develop and learn new skills, enjoy nature, experience independence, make new friends and build memories that last a lifetime.