Archive for June, 2011

Guest Blog: Connie Evers On Fueling up for Summertime Fun Part 2: Snacking

Wednesday, June 29th, 2011

By Connie Evers MS, RD, LD – Nutrition for Kids

Connie’s Healthy Eating Blog – Fueling up for Summertime Fun Part 2 – Snacking!

From a health point of view, lazy summer afternoons can pose a problem for kids. That’s often the time of day when low-nutrient snacks and motionless entertainment pair up. In other words, kids get out the soda pop, chips and sweets and watch TV… or play video games… or sit at the computer.

Guest Blog: Tufts Medical Center’s Dr. Xifaras on Summer Fun & Safety Pt 3!

Monday, June 27th, 2011

By Dr. Xifaras, MD – Tufts Medical Center

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  • Summer Fun & Safety – Part 3

    In The Water

    Summer is here so there’s a good chance you will be swimming either at a beach, pool, pond or lake. Swimming is a lot of fun and great exercise. You get a great work out swimming and playing in the water because of the extra resistance from the water. In addition to swimming there are many fun water activities, such as: keep away, water basket ball, relay races and marco polo. Here are a few tips to keep you swimming safely the whole summer long:

    1. Always have adult supervision. Accidents can happen even in shallow water.
    2. Learn to swim.
    3. Never dive in shallow water.
    4. Stay at a safe depth of water, especially at the beach, waves and riptides
    can be strong and pull you away from the shore and safety.
    5. Avoid breath holding games; these games can be very dangerous.

    And, don’t forget the sunscreen, you will want to apply before you head out and reapply every two hours. Sunburns are no fun in the summer!

    Athena Xifaras, MD – Tufts Medical Center
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    Guest Blog: Connie Evers On Fueling Up For Summertime Fun!

    Friday, June 17th, 2011

    By Connie Evers MS, RD, LD – Nutrition for Kids

    Connie’s Healthy Eating Blog – Fueling up for Summertime Fun – Part 1!

    Part 1: Breakfast
    School’s out for the summer but that doesn’t mean breakfast should take a vacation. Besides being a proven brain booster, eating breakfast also plays an important role in weight regulation. In fact, the recent 2010 Dietary Guidelines for Americans reported the following:

    “Not eating breakfast has been associated with excess body weight, especially among children and adolescents. Consuming breakfast also has been associated with weight loss and weight loss maintenance, as well as improved nutrient intake.”


    Guest Blog: Tufts Medical Center’s Dr. Xifaras on Summer Fun & Safety Pt 2!

    Wednesday, June 8th, 2011

    By Dr. Xifaras, MD – Tufts Medical Center

  • Click to learn more about our Guest Bloggers!
  • Summer Fun & Safety – Part 2

    Staying Safe on Bikes, Scooters, Skateboards and Rollerblades

    Zooming around on a bike, scooter, skateboard or rollerblades can be a lot of fun and a great workout but nothing can end that good time quicker than not being protected with a helmet or proper gear if an accident was to occur. It only takes one fall without a helmet or the proper safety gear to do some permanent damage. Unfortunately, everyone falls.

    Try to stick to bike paths or places in parks designated for riding, boarding or blading.
    If you have to enter the road:

    1. Always stop and look both ways before entering
    2. Ride with the flow of traffic close to the side of the road
    3. Follow all traffic laws
    4. Ride when it is light out
    5. Never wear headphones or listen to music while riding.

    Be like the pros, professional athletes always wear helmets when they bike, ski or play hockey. Customize your helmet by putting stickers on it or decorating it, wear it with pride and be a leader modeling safe riding. The next thing you know you will have started a cool trend that will hopefully get others to wear their helmets too. Wearing the proper safety gear and following the above safety tips will hopefully keep you riding safely all summer long.

    Paul’s Pick for June: MyPlate

    Tuesday, June 7th, 2011

    by Connie Evers, Truth on Health guest blogger

    For the month of June, Paul and The Truth on Health Support MyPlate!

    Have you heard? The official US food symbol is now MyPlate, a replacement for the food pyramid. Most nutrition experts agree that the new shape is better because it shows us what a healthy meal looks like. MyPlate is piled with nutrient-packed fruits and vegetables and features foods rich in protein and grains as side dishes. Dairy in the form of 1% or nonfat milk, yogurt, cheese, or a fortified soy beverage rounds out the meal.

    Of course, not every meal that we eat is going to fit nicely on a plate. In fact, I would guess that the majority of the foods we eat in America are “all mixed up.” Sandwiches, soups and stews, stir-fry dishes, lasagna, tacos, pizza, and smoothies are all examples of combination foods.

    So, to make some sense of how well YOUR plate measures up to MyPlate, a little dissection is in order. You first need to separate the foods you eat into their individual parts.

    For instance, let’s take a look at the Ming’s Roll Up that Chef Ming Tsai and Paul Pierce recently made for the FitClub34 program:

    Vegetables – grilled vegetables and iceberg lettuce
    Fruits – avocado (did you know that avocado is a fruit?), lime juice
    Grains – whole wheat wrapper
    Protein – grilled chicken or sliced turkey

    Wow, all of that in just one roll-up! The only thing that is missing is dairy so be sure to include a glass of 1% or nonfat milk. Also, because there is only a small amount of fruit, you may want to add apple slices, strawberries, melon, or your favorite fruit.

    Now, it’s your turn. Download the blank MyPlate worksheet.You can use this sheet in many different ways:

    Use it as a diet record. Draw pictures or write the names of all the food you eat each day. Are you filling up all the spaces? Is half of your plate fruits and veggies?
    Analyze your favorite food to see how many food groups it contains.
    Going out to eat? See if you can choose a meal that will include all the food groups in the right amounts.
    Take a look around your kitchen. Are there foods from every food group that you like to eat? If not, start making a list to take on the next shopping trip.
    Plan a menu for breakfast, lunch, or dinner that has all the foods in the right amounts.

    There is a lot more information about MyPlate at the website,