Healthy & Fit Magazine » Courtney Siekirk

Make Healthy Food Decisions With NuVal

admin — Tue, 08 Feb 2011 16:17:16 +0000

Let’s face it, scouring the supermarket for the most nutritious choices while juggling two kids, a massive grocery list and impossible crowds is no easy task. Should you buy English muffins or wheat bagels? Cheerios or granola? Product marketing can make the task even more confusing. Message claims such as “low fat”, “multi-grain”, or “excellent source of fiber” make it difficult to truly find the most nutritious options for you and your family.

Wouldn’t it be nice if there were some sort of nutrition fairy that could tell you exactly what was the best option? What about a guide to help cut through the clutter of nutrition information so you can make informed decisions about food quickly, easily, and with confidence?

What is NuVal?

The NuVal Nutrition Scoring System is an independent and easy-to-use food scoring system consumers can use across all products and brands to make informed decisions about food. Developed by an independent panel of nutrition and medical experts, the NuVal system evaluates nutritional content through a complex algorithm, designed to help you quickly compare the nutritional value of the food you buy.

How does it work?

NuVal Scores summarize comprehensive nutritional information in one single number between 1 and 100. It’s simple – the higher the number, the more nutritious the food. Each NuVal Score considers 30-plus nutrient and nutrition factors – the good (protein, calcium, vitamins) and the not-so-good (sugar, sodium, cholesterol). The final score is a simple, easy-to-understand number that you can use to make better food decisions in a matter of seconds.

NuVal Scores cover everything from apples and oranges to cereal and cookies. Over 90,000 products have been researched and scored in produce, seafood, meat, poultry, salty snacks, cookies and crackers, cereals, frozen vegetables, and many others. The scoring system also includes store brands and national brands to make comparing across products easy and effective. The scores are on shelf tags throughout the store, making comparing nutrition as simple as comparing price.

Where can you find NuVal Scores?

NuVal Scores can be found in more than 900 supermarkets across the nation. I know from personal experience that Meijer has NuVal scores posted throughout their stores in the mid-Michigan area.

Check out some examples of NuVal Scores. The results may surprise you!

CEREAL

Hodgson Mill Unprocessed Wheat Bran (Millers Bran) 100
Post Honey Bunches of Oats Cereal With Almonds 29
Cap’n Crunch Sweetened Corn & Oat Cereal 10

FRUITS AND VEGETABLES

Broccoli (fresh) 100
Bananas 91
Avocados (fresh) 89
Coconuts-Husked 24
Vlasic Old Fashioned Sauerkraut 13

BREAD

Healthy Choice Hearty 7-Grain Bread 34
Sara Lee Honey Wheat Bread 23
Wonder Cinnamon Raisin Bread 11
Campagna Turano Italian Bread 2

Healthy Food Substitutions for a Healthier You

admin — Mon, 27 Dec 2010 15:46:01 +0000

That delicious pecan pie washed down with Egg Nog seemed like a good idea Christmas Eve, but now the scale in probably telling you otherwise. The average person consumers 600 extra calories a DAY between Thanksgiving and New Year’s Day, tipping the scale six pounds heavier to start out the new year. For many of us, the term New Year’s Resolution might as well spell out D-I-E-T. I challenge you to take a different approach this year. Instead of hitting the gym full force for a month and then slowly falling back to your previous habits, start small by making simple lifestyle changes that you can uphold throughout the year.

A great way to begin is to cut fat, salt, sugar and calories in your favorite recipes by replacing traditional ingredients with healthier alternatives. Check out these easy substitutions from the Mayo Clinic to make changes that will last much longer than the first month of 2011.

If your recipe calls for this ingredient:	Try substituting this ingredient:
Bacon	Canadian bacon, turkey bacon, smoked turkey or lean prosciutto (Italian ham)
Bread, white	Whole-grain bread
Bread crumbs, dry	Rolled oats or crushed bran cereal
Butter, margarine, shortening or oil in baked goods	Applesauce or prune puree for half of the called-for butter, shortening or oil; butter spreads or shortenings specially formulated for baking that don’t have trans fats Note: To avoid dense, soggy or flat baked goods, don’t substitute oil for butter or shortening. Also don’t substitute diet, whipped or tub-style margarine for regular margarine.
Butter, margarine, shortening or oil to prevent sticking	Cooking spray or nonstick pans
Cream	Fat-free half-and-half, evaporated skim milk
Cream cheese, full fat	Fat-free or low-fat cream cheese, Neufchatel, or low-fat cottage cheese pureed until smooth
Eggs	Two egg whites or 1/4 cup egg substitute for each whole egg
Flour, all-purpose (plain)	Whole-wheat flour for half of the called-for all-purpose flour in baked goods Note: Whole-wheat pastry flour is less dense and works well in softer products like cakes and muffins.
Fruit canned in heavy syrup	Fruit canned in its own juices or in water, or fresh fruit
Ground beef	Extra-lean or lean ground beef, chicken or turkey breast (make sure no poultry skin has been added to the product)
Lettuce, iceberg	Arugula, chicory, collard greens, dandelion greens, kale, mustard greens, spinach or watercress
Mayonnaise	Reduced-calorie mayonnaise-type salad dressing or reduced-calorie, reduced-fat mayonnaise
Meat as the main ingredient	Three times as many vegetables as the meat on pizzas or in casseroles, soups and stews
Milk, evaporated	Evaporated skim milk
Milk, whole	Reduced-fat or fat-free milk
Oil-based marinades	Wine, balsamic vinegar, fruit juice or fat-free broth
Pasta, enriched (white)	Whole-wheat pasta
Rice, white	Brown rice, wild rice, bulgur or pearl barley
Salad dressing	Fat-free or reduced-calorie dressing or flavored vinegars
Seasoning salt, such as garlic salt, celery salt or onion salt	Herb-only seasonings, such as garlic powder, celery seed or onion flakes, or use finely chopped herbs or garlic, celery or onions
Soups, creamed	Fat-free milk-based soups, mashed potato flakes, or pureed carrots, potatoes or tofu for thickening agents
Soups, sauces, dressings, crackers, or canned meat, fish or vegetables	Low-sodium or reduced-sodium versions
Sour cream, full fat	Fat-free or low-fat sour cream, plain fat-free or low-fat yogurt
Soy sauce	Sweet-and-sour sauce, hot mustard sauce or low-sodium soy sauce
Sugar	In most baked goods you can reduce the amount of sugar by one-half; intensify sweetness by adding vanilla, nutmeg or cinnamon
Syrup	Pureed fruit, such as applesauce, or low-calorie, sugar-free syrup
Table salt	Herbs, spices, citrus juices (lemon, lime, orange), rice vinegar, salt-free seasoning mixes or herb blends
Yogurt, fruit-flavored	Plain yogurt with fresh fruit slices

2010 Food Industry Highlights

admin — Thu, 09 Dec 2010 13:00:04 +0000

America is fat and continues to get fatter. Sound familiar? With all of the negative headlines this year about the sky-high prevalence of obesity in this country, you might not realize the many positive strides that were made to put a stop to this every-growing problem. Eat This, Not That! published a year in review, noting the good and bad food industry news from 2010. We would like to share the positive highlights to prove that strides are being made to help Americans take off all those unnecessary pounds.

1. Soda taxes become sin taxes: Although soda taxes have been debated for many years at both the state and national levels, this year soda and other sin taxes appeared in a variety of government bills. The idea is to push consumers to choose healthier alternatives that are not taxed. The average American drinks about a gallon of soda each week – more than 1,500 calories of pure liquid sugar. This equals about 22 pounds of gunk around the middle of every man, woman and child per year! Although none of us want to pay an extra tax on soda, it may be an incentive to choose fruit juice, milk or good old H2O.

2. Subway introduces the nation’s healthiest line of fast-food breakfast sandwiches: Subway took the traditional fast food breakfast sandwich and transformed it into a healthy morning option! Over 23,000 U.S. locations introduced Subway breakfast sandwiches earlier this year, pairing meats like black forest ham, bacon and steak with breads like English muffins and 6-inch heroes. Only one sandwich exceeds 500 calories (the 6-inch Double Bacon, Egg and Cheese), yet most weigh in at less than 250 calories. If you stop at other fast food restaurants to start your day, you may be consuming over half of you daily caloric intake before the sun rises!

3. Health care reform makes menu-board calorie counts mandatory: The legislation passed earlier this year requires any restaurant chain with 20 or more locations to print calorie information on menus, menu boards and drive-thru signs. The idea is to equip consumers with the nutritional information they need to make better food choices. Would you pass on the Big Mac and fries if you knew exactly how many calories you were taking in when you ordered?

4. High fructose corn syrup era passes its prime: The USDA estimates that every person in the U.S. consumes 130 pounds of calorie sweeteners every year, consisting mostly of high-fructose corn syrup. Due to the negative publicity associated with high-fructose corn syrup in recent years, many companies are eliminating it from their products. It has been predicted that 2010 will be the first year since 1990 that Americans will consume less than 50 pounds of high-fructose corn syrup per year.

Although obesity is a still a serious public health concern here in the United States, many individuals and organizations are making strides to put a stop to the growing numbers and start turning the health of our country around. For more 2010 food industry highlights, visit http://eatthis.womenshealthmag.com/blog/year-food-2010.

3 Ways to Revamp Your Breakfast

admin — Wed, 29 Sep 2010 17:12:30 +0000

The alarm clock rings. Not again! You scramble out of bed, take a quick shower, shove the kids out the door and grab your briefcase. What’s missing? Unfortunately, many of us don’t think we have the time to eat a well-balanced breakfast in the morning, if we eat breakfast at all. What happened to breakfast being the most important meal of the day?

Image Link

As Americans, we are constantly on the run. Now, you may be thinking there is absolutely no way you can make time to eat, let alone prepare breakfast in the morning. Whether you wake up 15 minutes earlier, or prepare something the night before, breakfast is essential to a healthy lifestyle.

According to dietblog, here are 3 of the most common mistakes people make when choosing their breakfast:

1. Not eating fruits or vegetables

When you think of breakfast, what comes to mind? Toast? Cereal? Bagel? What about fruits or vegetables? Breakfast is the perfect time to incorporate more fruits and vegetables into your diet.

Some ideas from dietblog include:

Eat half a grapefruit or orange along with your regular slice of toast.
Add berries, or dried fruit to your oatmeal.
Make an omelette with some leftover vegetables from the night before.

2. Choosing high sugar cereals

Although eating something is probably better than nothing, high sugar cereals shouldn’t be high on your list. Many cereals, especially those marketed towards children, claim to be packed with calcium, whole grain and added vitamins and minerals. In reality, many have the nutrients equivalent to a candy bar.

Take a look at the sugar content on your favorite cereal. If it says 10g of sugar, or more, per 100g, that’s a lot. Instead, choose a breakfast cereal with 2g of sugar, or less, per 100g.

Studies have linked sugar-loaded breakfasts with poorer mental performance. Try giving your cereal a boost by adding fresh strawberries, blueberries or banana slices to whole grain flakes. Adding fruit will not only make your breakfast taste better, but provide essential nutrients as well.

3. Not eating enough protein

Many of us eat a breakfast full of sugar and starch, resulting in a growling stomach interrupting our 10 a.m. meeting. Try adding protein to your breakfast to keep you full longer.

Here are some ideas from dietblog for increasing your breakfast’s protein content:

Eggs.
Wholegrain bread, with natural nut butter, and a glass of milk.
Cream cheese with smoked salmon.
Nuts and seeds.
Cottage cheese and fruit.

Try revamping your breakfast routine, even if you start small. Kick-starting your metabolism and providing your body with essential nutrients first thing in the morning will make you feel more energized throughout the day. Start tomorrow morning and see for yourself how much healthier you will feel.

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2010 Healthy & Fit Magazine Expo Huge Success

admin — Mon, 27 Sep 2010 14:56:16 +0000

The energy at the Lansing Center on Saturday, September 25 was outstanding, with people of all ages dancing, jumping, climbing, rowing and even weight-lifting. The 2010 Healthy & Fit Magazine Expo was an enormous success thanks to all of our wonderful vendors, volunteers and attendees.

Over 3,000 people attended the event this year, ready to jump right in and learn about health and fitness. Vendors had the opportunity to speak directly with their target market, explaining the benefits of a healthy and fit lifestyle. People were moving everywhere you looked! Kids were climbing the Tiki-head rock wall and racing through the inflatable obstacle course. The YMCA hosted an olympic weight-lifting competition, an amazing event to watch. Also, the demonstration stage in the center of the room kept everyone moving throughout the day. We even had a giant bunny doing Zumba!

“The 4th annual Healthy & Fit Magazine Expo was a great success,” said Tim Kissman, publisher of Healthy & Fit Magazine. “The event extends our mission, to encourage a healthy and fit lifestyle. Thank you to all of the vendors, contributors and attendees who made the Healthy & Fit Magazine Expo such an exceptional event.”

Thank you again for attending the 2010 Healthy & Fit Magazine Expo. We hope to see you again next year!

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Free Family Fun at the Healthy & Fit Magazine Expo

admin — Fri, 24 Sep 2010 15:31:11 +0000

These days, sometimes it’s difficult to convince your kids to unglue their eyes from the TV and get up and moving. What can you do to motivate them to get some exercise?

This Saturday, September 25, Healthy & Fit Magazine is hosting the 4th annual Healthy & Fit Magazine Expo. The event provides FREE family fun for all ages. Your kids will have the opportunity to play, jump, climb, laugh, and most importantly, MOVE!

The Healthy & Fit Magazine Expo will be packed with activities for the little ones. Your kids will be on the go, racing through the inflatable obstacle course and climbing the Tiki-head climbing wall. They will also have the opportunity to play in an interactive sports area, filled with kids games and activities including jump rope, floor hockey, basketball and more.

While at the Expo, be sure to check out the 80 + booths packed with the best local health and fitness vendors we could find. They are ready to share the latest health and fitness information with you.

Join us tomorrow, September 25, for a day of FREE family fun at the Healthy & Fit Magazine Expo. The event takes place at the Lansing Center from 10:00 a.m. to 4:00 p.m. We hope to see you (and your kids) tomorrow!

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Take the Next Step. Become Healthy & Fit.

admin — Thu, 23 Sep 2010 00:52:18 +0000

So you finally did it. You made the difficult decision to start losing weight and adopt healthier habits. Now what? Although deciding to take action is difficult, figuring out what to do next can be even more of a challenge.

Do I want to join a gym, or purchase exercise equipment and workout at home?
How can a personal trainer help me reach my goals and keep me motivated?
What can I buy at the grocery store that is healthy and nutritious, but doesn’t taste like cardboard?
What is a protein shake? Do I even need that?
Zumba??? Yogalates? Kettlebells? WHAT?!?
What other health and wellness services can I learn about to help?

What if there was a one-stop place where you could get all of your questions answered. A few hours and you will know exactly what you need to do next? It must be to good to be true!

Join us Saturday, September 25 at the 2010 Healthy & Fit Magazine Expo. The event takes place at the Lansing Center from 10:00 a.m. to 4:00 p.m. The best part, it’s FREE!

Vendors from across the Lansing area are ready to bring you the newest innovative health and fitness information. The event offers health screenings, healthy eating tips and interactive workout and sports areas. Weight Watchers will also host healthy eating demonstrations throughout the day, providing tips and tricks to look and feel your best.

Whether you are a fitness guru, or you are just getting started and want to learn more, the Healthy & Fit Magazine Expo is for you! There is no time better than this Saturday to make the decision to get up, get out and take the next step to become healthy and fit.

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Dino’s Barber Studio Hosts 2nd Annual Free Health Fair

admin — Tue, 09 Mar 2010 13:00:34 +0000

Dino’s $6.99 Barber Studio doesn’t just snip your hair and send you on your way – they truly have your well being at heart. This Lansing business will host their 2nd Annual Free Health Fair on Saturday, April 24th from 1-6 p.m. Dino’s created the Health Fair to give back to the community from which they serve and providing access to quality health care for those who lack insurance or financial resources.

“With so many health issues out there, we want to help make the community a little healthier, through behavior modification, lifestyle changes and habits,” said Carlton McConnell, co-owner of Dino’s. “By coming together collectively we can, and will, make a difference in the overall health and well being of our community at large, ourselves, our co-workers, and our loved ones.”

The 2nd Annual Free Health Fair is open to the public, especially the underserved and uninsured. Doctors and health practitioners from a variety of specialties will give their time and talents to afford the community to get checked out, tested for high cholesterol, high blood pressure, HIV, diabetes, prostate cancer, and mental health as well as other vital signs and tests. If necessary, doctors can write prescriptions on-site.

“Undoubtedly, we all have been affected directly or indirectly by one of these terrible but largely preventable diseases,” said McConnell. “This year we will have more health professionals in attendance. We are also increasing our advertising and promotional items to reach a larger audience.”

Booths will be set up both inside the shop and outside in the beautiful spring sunshine. Free food and refreshments will be provided, including fruit, bottled water, and other healthy snacks. Last year, Dino’s was even able to give out 30 free Ingham County health plans to those in attendance.

“Making a living is what we do; making a difference is who we are,” said McConnell. “We look forward to working together to make the difference for so many!”

Dino’s $6.99 Barber Studio is located at 4314 S. Cedar at the corner of Cedar and Cavenaugh. For more information contact Carlton McConnell at 517-394-7087.

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The Michigan Smoking Ban and Your Health

admin — Mon, 14 Dec 2009 17:47:40 +0000

The Michigan House and Senate passed a statewide smoking ban on December 10. The ban applies to all bars, restaurants, and workplaces in Michigan, excluding only casinos and cigar bars. Smokers can continue to smoke in their own homes and cars. The bill will go into effect May 1, 2010.

In 1995, California was the first American state to enact a statewide ban on public smoking. Michigan will become 38th state to enact some sort of statewide smoking ban.

According to the American Cancer Society, those who are exposed to secondhand smoke take in nicotine and other toxic chemicals just like smokers do. Secondhand smoke is classified as a “known human carcinogen” (cancer-causing agent). Tobacco smoke contains over 4,000 chemical compounds. More than 60 of these are known or suspected to cause cancer.

The 2006 U.S. Surgeon General’s report reached some important conclusions:

• Secondhand smoke causes premature death and disease in children and in adults who do not smoke.

• Children exposed to secondhand smoke are at an increased risk of sudden infant death syndrome (SIDS), acute respiratory infections, ear problems, and more severe asthma. Smoking by parents causes breathing (respiratory) symptoms and slows lung growth in their children.

• Secondhand smoke immediately affects the heart and blood circulation in a harmful way. Over a longer time it also causes heart disease and lung cancer.

• The scientific evidence shows that there is no safe level of exposure to secondhand smoke.

• The only way to fully protect non-smokers from exposure to secondhand smoke indoors is to prevent all smoking in that indoor space or building. Separating smokers from non-smokers, cleaning the air, and ventilating buildings cannot keep non-smokers from being exposed to secondhand smoke.

Whether you support the smoking ban or not, one thing is certain. The ban will help reduce unnecessary public exposure to secondhand smoke, improving the health of Michiganders.

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That may not be so “healthy”

admin — Wed, 18 Nov 2009 17:31:08 +0000

It is finally Friday night and you can’t wait to have a relaxing night on the town. You’ve stuck to your diet religiously throughout the week, eating healthy meals and even spending a few early mornings at the local gym. When the weekend rolls around, many of us find ourselves at our favorite restaurant, staring at a menu filled with the all too familiar unhealthy choices. We often look for words like “reduced-fat” or “healthy” to make ourselves feel better about splurging. Unfortunately, the words that scream “healthy” could be misleading.

Eat This Not That digs up the truth about seemingly healthy foods and suggests healthier alternatives. Blow are five surprising examples:

1. Worst Rollup: Applebee’s Chicken Fajita Rollup
1,050 calories

The name conjures up the same healthy images that “wrap” does, yet this one tortilla-swaddled chicken dish contains as many calories as 7 Taco Bell Fresco Beef Tacos. And that’s before the fries.

Healthier Alternative: Italian Chicken Portobello Sandwich
360 calories

2. Worst Sandwich: Quiznos Tuna Melt (large)
1,760 calories
133 g fat (25 g saturated, 1.5 g trans)
2,120 mg sodium

In almost all other forms, tuna is a nutritional superstar, so how did it end up as the headliner for America’s Worst Sandwich? Blame an absurdly heavy hand with the mayo the tuna is mixed with, along with Quiznos’ larger-than-life portion sizes.

Healthier Alternative: Sonoma Turkey Flatbread Sammie
280 calories
14 g fat (4 g saturated)
760 mg sodium

3. Worst Salad: California Pizza Kitchen Thai Crunch Salad
1,115 calories

This CPK Thai Crunch Salad is anything but healthy, with more calories than you’d absorb from 4 Big Macs. You may feel virtuous ordering a salad over “heavy” pizza, but in this case you’re much better off ordering three whole slices of the Original BBQ Chicken—altogether, they’re about a quarter the calories as this one salad.

Healthier Alternative: Original BBQ Chicken Pizza (3 slices)
525 calories

4. Worst “Healthy” Snack: Pop-Secret Kettle Corn (4 cups popped)
180 calories
13 g fat (3 g saturated, 6 g trans)
150 mg sodium

The only “secret” here is that the popcorn purveyor uses partially hydrogenated oil to pop their kernels, turning a reasonable snack into a nutritional nightmare of heart-wrenching proportions. This box has 3 bags of popcorn, which means every time you buy it, you’re bringing 54 grams of dangerous trans fat into your house.

Healthier Alternative: Orville Redenbacher’s Smart Pop! Kettle Korn
130 calories
2.5 g fat (0.5 g saturated)
370 mg sodium

5. Worst “Healthy” Food in America: Romano’s Macaroni Grill Parmesan Crusted Sole
2,190 calories
141 g fat (58 g saturated)
2,980 mg sodium
145 g carbohydrates

Lean sole served with capers and spinach-strewn orzo sounds like the safest bet on the Mac Grill menu, but it turns out to be not just one of the worst dishes in this restaurant, but one of the worst entrées we’ve found in any restaurant in America. From a nutritional standpoint, “Parmesan crusting” is akin to coating one of the healthiest proteins in the world with a blanket of fried cheese.

Healthier Alternative: Simple Salmon
590 calories
34 g fat (6 g saturated)
1,980 mg sodium

When you sit down to dinner this weekend, think twice before you order what seems to be “healthy”. Don’t let your good work during the week go to waste on the weekends.

Information provided by: Eat This Not That

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