Keep Your Hands Out of the Cookie Jar!

It is that time of year again. The snow is melting, the weather is getting warmer, the days are growing longer, and that means one thing: Girl Scout cookies! There's nothing wrong with a cookie, or two, or even three as long as you set a reasonable limit.

Keep this nutrition information in mind when you are contemplating on eating that extra cookie:

Caramel deLites: 2 cookies, 140 calories, 6 grams saturated fat, 1 carb, 1 fat

Peanut Butter Patties: 2 cookies, 130 calories, 5 grams saturated fat, 1 carb, 2 fats

Samoas: 2 cookies, 110 calories, 1.5 grams saturated fat, 1 carb, 1 fat

Shortbread: 4 cookies, 120 calories, 2 grams saturated fat, 2 carb, 1 fat

Thin Mints: 4 cookies, 160 calories, 6 grams saturated fat, 1 carb, 2 fats

Nutrition resource: http://www.girlscoutcookies.org/

Additional suggestions to help you set reasonable limits include:

• Store your cookies out of sight. If you bought what amounts to a case instead of a box, store the excess in the back of the freezer, or wrap them in foil so the box is not staring at you every time you open your freezer


• Set a daily limit, and stick to it


• Amp up your activity. 160 calories is equal to running 1.5 miles, 20 minutes of aerobics, half hour of dancing, or 25 minutes of bicycling

Top 10 Reasons to Eat More Fruits & Veggies

Everyone tells us fruits and vegetables are good for us. You don't hear many people going around saying to eat more candy (though they are fruit flavored) and more potato chips (thought potatoes are vegetables). So why are they so important? Thanks to those at Fruits & Veggies More Matters, we know why we want a colorful plate. Read below and spread the word:

1. Color and Texture. Fruits and veggies add color, texture and appeal to your plate.

2. Convenience. Fruits and veggies are nutritious in any form - fresh, frozen, canned, dried and 100% juice.

3. Fiber. Fruits and veggies provide fiber that helps you fill up and keeps your digestive system happy.

4. Low in Calories. Fruits and veggies are naturally low in calories.

5. May Reduce Disease Risk. Eating plenty of fruits and veggies may help reduce the risk of many diseases, including heart disease and some cancers.

6. Vitamins & Minerals. Fruits and veggies are rich in vitamins and minerals that help you feel healthy and energized.

7. Variety. Fruits and veggies are available in almost infinite variety, there's always something new to try!

8. Quick, Natural Snack. Fruits and veggies are nature's treat and easy to grab for a snack.

9. Fun to Eat. Some crunch, some peel, and some grow right in your own backyard!

10. Fruits & Veggies are Nutritious AND Delicious!

Let’s start off 2011 with the basics. To be a healthy individual means to live a healthy lifestyle. You may think that’s hard to do when you have pressing social events or important projects. Stick to these 5 must-do’s and you’ll lower your chance of getting sick and increase your chance of performing well every day, making sure you don’t miss out on any fun.

1. Sleep 7-9 hours every night.

Sleep is the uninterrupted time your body has to repair itself. Research shows those who sleep fewer hours don’t perform as well in complex mental tasks as those who get at least 7 hours.
2. Eat fruits and vegetables every day.

The daily recommendation is 2 cups of fruits and 3 cups of veggies for those who get less than 30 minutes of moderate activity a day. That means athletes need to fill up on more!
3. Hydrate throughout the entire day.

Water is the most essential component that represents 80% of your body and 65% of your weight. Remember, if you feel thirsty, you are already dehydrated.
4. Eat breakfast every morning.

Breakfast means to break the fast of your sleep cycle. Eat something within 30 minutes of waking up to prepare your body and mind for the day ahead.
5. Wash your hands several times a day.

Germs are in all the places we can and can’t see. Wash and rinse your hands with warm water for at least 20 seconds, especially before preparing and eating food.

Marketing Tricks by Restaurants! Beware!

We read this blog that talks about Wendy's new "natural cut fries with sea salt" and had to share. It shows how restaurants try to convince us that they are making their foods "healthy"! This blog was written by Dr. Chris Mohr - you can check out more topics from him at http://www.mohrresults.com/. Arm yourself with knowledge so you won't be tricked into making choices that hurt your performance!

The Most Overrated “Nutrition” Term
Marketing is incredible.
Savvy marketers can make a piece of garbage sound like a beautifully crafted million dollar piece of artwork.
They can also make even the most basic food sound unique and "fancy."
Let’s take French fries, for example.
Wendy’s has now switched their French fries to "Natural cut fries with sea salt."
Sounds more appealing, right? Same thing, just "sold" better.
Which brings me to my point … that "natural" is the most overused, over hyped marketing term out there when it comes to food. There’s nothing natural about French fries, potato chips, or soda — all of which have brands that carry the terms "all natural" very proudly. So much so that 1/3 of new food and drink products in 2008 were labeled "all natural."
Truth be told — there are ZERO rules and regulations to define what natural means.
Does it mean no artificial colorings, preservatives, flavorings, lower in sugar or trans fat free?
Nope, not necessarily any of those.

Mohr Results Bottom Line: Don’t fall for marketing hype. There are in fact regulations over using certain terms, such as organic, there are often no regulations to describe many other terms, like "natural." Natural does NOT mean good for you.

Knowing this, remember that the best foods you can eat are the ones you make yourselves! Start the new year with a resolution to prepare 2 meals per week yourself and see how fast your body responds! Happy Holidays!

Easy 3 for Thanksgiving Break

FACT: It has been reported the average person gains 5-10 pounds between Halloween and the New Year.

YOU ARE NOT AVERAGE.

Here are Mizzou Sports Nutrition's 3 favorite tips to stay healthy over the Thanksgiving holiday:

1. Don't forget to eat breakfast! Sleeping in is great.. until you get back to school Monday morning. Wake up at a reasonable time and grab a small healthy breakfast to give you more control over your appetite for the rest of the day.

2. Spend lots of time, not calories, with friends and family! Going back home means meeting up with old friends - don't get carried away with pizza and beer so soon before Turkey Day. Also, stay active! Take a walk with your family or play football.

3. Save your seconds for day 2! Leftovers taste good, if not better on the next day. Hold off on busting your belt; maybe mom will let you bring some food back to Columbia!

For more thin Thanksgiving tips, click here!

-or refer back to our November 2009 blog post

How do you stay healthy during Thanksgiving break? Click on the comments box and let us know!

Flu season is upon us once again. The best way to stay healthy before catching a cold or the flu is to wash your hands (20 seconds with soap & rinse with warm water, dry with a clean disposable towel). Eating healthy, which means plenty of fruit and vegetables, is certainly another way to keep your immune system strong and help your body fight off infection. Just in case the flu or cold bug catches up with you, here are some tips to keep in mind while you are sniffling:

When you have a cold:

• Drink plenty of hot liquids: water, tea, fruit juice, fruit drinks, warm gelatin or broth-based soups. Hot liquids help thin mucous secretions and drain them faster. Chicken noodle soup is perfect for keeping you hydrated, fed, and warm enough for your body to fight the infection. Remember to hold your head over hot, steaming liquids while you drink.


• Flavored gelatin can be prepared with water or fruit juice and drank as a liquid rather than waiting for the gelatin to set.


• Your sense of taste may be off since your nasal passages are plugged. Don't be surprised if some of your favorite foods don't taste the same.


• Remember to get plenty of rest. If you are having problems getting to sleep, switch to decaffeinated tea, herbal tea or decaffeinated carbonated beverages.


• Wash all eating or drinking utensils in hot soapy water or in a dishwasher after each use. Use glasses and silverware only once, then wash to limit the spread of the virus. Don't forget to wash the bathroom drinking cup, too. Also, it may not be a bad idea to buy a new toothbrush once you've gotten over your illness.

When you have the flu (fever, vomiting, diarrhea):

• If you are vomiting, don't eat or drink for up to 1 hour after the latest instance. Then try 2 ounces of water or flat lemon-lime carbonated beverages. If that stays down, then repeat one of these beverages every 15-30 minutes.


• When vomiting has stopped for a few hours, start drinking more liquids to replace the loss of body fluids. Warm or cold Gatorade, water, tea, fruit juice, fruit drinks, carbonated beverages, broth-based soups and prepared gelatin.


• Gradually add other foods as tolerated. Buttered or plain toast without liquids at the same meal or any food that does not cause nausea, vomiting, diarrhea or allergic reaction is allowed.


• If you have a fever and no vomiting, drink plenty of cold or iced liquids.


• If you have a fever above 101 degrees Fahrenheit and/or diarrhea, contact your doctor.


• To help control diarrhea symptoms, try banana, apple juice, applesauce, tea, rice or rice cereal without milk. These foods should help reduce your symptoms because banana and apple have pectin, a soluble fiber that helps gel watery stool.

CLICK HERE for more information

This information was provided by Ask the Dietitian

Haunting Halloween Calories

Trick or Treat, Smell My Feet, Give Me Something Good to Eat! Obviously we don’t condone stuffing your face with anything that doesn’t supplement your healthy body, but we understand how difficult it is to pass up treats during the holidays. Let this be your guide to choosing the best of the worst “foods” on this planet. Happy Halloween!

Eat this: Twizzlers Cherry Nibs (22 pieces) 110 cal, 0g fat, 18g sugar
Not that: Candy Corn (22 pieces) 140 cal, 0g fat, 28g sugar
- Although a Halloween classic, candy corn is made mostly of sugar, corn syrup, salt and honey

Eat this: PayDay (fun size) 90 cal, 0.5g sat fat, 10g sugar
Not that: Almond Joy (fun size) 100 cal, 3.5g sat fat, 10g sugar
- PayDay has the lowest level of saturated fat in the candy bar aisle

Eat this: Whoppers (6 pieces) 60 cal, 2g sat fat, 8g sugar
Not that: Tootsie Roll (6 midgees) 140 cal, 0.5g sat fat, 20g sugar
- Choose the crunchy chocolate flavor of Whoppers with less sugar than Tootsie Rolls

Eat this: Skittles (fun size) 80 cal, 1g sat fat, 15g sugar
Not that: Starburst fruit chews (fun size) 170 cal, 3.5g sat fat, 24g sugar
- Skittles aren’t perfect, but they have a fraction of the sugar and fat found in Starburst

Eat this: 3 Musketeers bar (fun size) 60 cal, 2g sat fat, 8g sugar
Not that: Brach’s Milk Maid Caramels (4 pieces) 160 cal, 3.5g sat fat, 16g sugar
- The gooey consistency of Brach's caramels is achieved with partially hydrogenated oils (THOSE ARE BAD)

Eat this: Red Hots (40 pieces) 120 cal, 0g fat, 26g sugar
Not that: Hot Tamales (20 pieces) 150 cal, 0g fat, 23g sugar
- It takes 6 different artificial colors to make the perfect Hot Tamale shade of red

Eat this: Jujubes (52 pieces) 110 cal, 0g fat, 18g sugar
Not that: Airheads (2 bars) 120 cal, 1g sat fat, 17g sugar
- At just over 2 calories apiece, you can afford to indulge in Jujubes

Eat this: Nestle Raisinets (1/4 cup) 190 cal, 5g sat fat, 27g sugar
Not that: M&M’s Peanut (1/4 cup) 220 cal, 4.5g sat fat, 22g sugar
- Unlike Raisinets, M&M’s can’t claim that any of its sugar is natural

Eat this: Reese’s Peanut Butter Cups (2) 230 cal, 4.5g sat fat, 20g sugar
Not that: Twix Peanut Butter (2) 280 cal, 8g sat fat, 19g sugar
- Twix Peanut Butter is one of the fattiest, oil-saturated candy bars on the market

*In no way are we saying these candies are healthy! Ultimately, the best alternative to candy is fruit, with natural sugar and vitamins :)

Information provided by David Zinczenko’s Eat This, Not That!