Folate – Important for healthy babies and a healthy heart!

Health and Fitness Tip of the Day – January 28th, 2009

Folate is important in the prevention of birth defects and heart disease. Are you consuming enough? Folate is a B vitamin found in dark green leafy vegetables, dried beans and certain fruits such as oranges and strawberries. Meeting the daily requirement of 400 micrograms per day can be easy if you make sure to consume at least 2 cups of fruit and 2-1/2 cups of vegetables every day.

Most cereals, pasta, breads and grain products are now fortified with folic acid, another form of folate. For a folate-filled meal, have pasta with asparagus or mix beans with rice. Also, include a variety of fruits in your eating plan. The benefits of folate are worth every bite.

Tip courtesy of the American Dietetic Association. www.EatRight.org

A simple 100 calories per day can be the difference in weight maintenance versus gain or loss

Health and Fitness tip of the day – January 27th, 2009

When you think about weight gain, you probably think overeating to excess or failing to get any activity. The reality is a simple 100 calories a day can make the difference in weight gain or loss.
According to the University of California Wellness Letter, the average American gains about two pounds a year. Since every pound of body weight equals 3500 calories, two pounds translates into an extra 19 calories a day. Nineteen calories is easy to surpass so if you look at the overweight incidence it’s feasible to think in terms of 100 extra calories on a daily basis. Making a change in your intake that equals 100 calories is very simple, try:

Water – packed tuna instead of oil – packed
One cup of whole grain cereal instead of two
Tomato slices, lettuces leaves and pepper strips on a sandwich instead of mayo
Two cups of skim milk per day instead of two cups of whole milk
A cup of low – fat, sugar free yogurt, instead of a doughnut
A cup of water flavored with a lemon instead of a soft drink

In addition to making small changes in food choices, increase activity by walking fifteen minutes a day or climb stairs instead of taking the elevator or other options.

Tip courtesy of the American Dietetic Association. www.EatRight.org

This amazing photo of downtown Vancouver was taken by BodyProud.org member Adrian Eden. 

Adrian told us that the photo was taken with a Canon Vixia HG20 Video Camera on January 21st 2009 at the top of Cypress Mountain in Vancouver BC Canada. It will be featured in a Novel by University of British Columbia professor Tim Oke.  It was also featured as the photo of the day on the BBC website.

To learn more about Adrian, visit him on BodyProud.org at this link:
http://www.bodyproud.org/profile/AdrianEden

Do you  have any specials skills or talents?  If so, be sure to tell us about them in the My Talents and Skills section in the BodyProud.org Forum here: http://www.bodyproud.org/forum/categories/my-talents-skills/listForCategory

Go Ahead…Go Nuts!

Health and Fitness Tip of the Day – January 26th, 2009

Nuts tend to be higher in fat and calories than other items in the meat and beans food group, but they have a place in a low-fat diet since they contain mostly unsaturated fat.
Nuts are also cholesterol-free and are good sources of protein, phosphorus, zinc and magnesium, plus vitamin E and selenium. They contain phytonutrients such as omega-3 fatty acids, which have many other health benefits.

A small handful of nuts adds variety to meals and snacks. For example, toss chopped nuts into a vegetarian stir-fry, casserole, salad or pasta dish. Or sprinkle some on cereal or yogurt.
However you enjoy nuts, eat them in moderation.

Tip courtesy of the American Dietetic Association. www.EatRight.org

Enhance Your Iron Intake

Health and Fitness Tip of the Day – January 25th, 2009

Even though iron is widely available in food, iron deficiency is a common nutrition problem.

Iron carries oxygen throughout your body so cells can produce energy. When levels of iron are low, fatigue, weakness and poor tolerance to temperature extremes often result.

Iron in food exists as two types, heme and non-heme. Animal foods such as meat, fish and poultry provide heme, which is used most effectively by your body. Non-heme is found in plant foods such as spinach and beans and isn’t as well absorbed.

You can enhance your iron intake by choosing a variety of animal and plant foods and by consuming foods rich in vitamin C. It aids in the absorption of iron in plant foods (especially important for vegetarians). By consuming a variety of foods, you will ensure iron will be available when you need it.

Tip Courtesy of the American Dietetic Association. www.EatRight.org

When Can Your Baby Have Fruit Juice?
Health and Fitness Tip of the Day – January 24th, 2009

The American Dietetic Association says fruit juice offers no nutritional benefits to children younger than six months.
After six months, pasteurized 100 percent fruit juice (not fruit drink) is an option, as long as your baby doesn’t drink too much of it. Four to six ounces of juice a day are more than enough.

Offer juice in a small cup at mealtime—not from a bottle, covered cup or juice box, which can promote sipping juice throughout the day. Juice shouldn’t be given in a bedtime bottle.

Tip courtesy of the American Dietetic Association. www.EatRight.org

There are two great FAME Camps taking place this weekend on Saturday, January 24th!
One camp hosted by FAME Pro Fatima Leite Kusch is taking place in Downtown Vancouver from 9AM – 2PM

Register Online Here: http://www.bodyproud.org/events/fame-camp-vancouver

Contact Fatima by email at the following address for more details leite@telus.net

The second camp, hosted by FAME Pros FAME Pros Valerie David and Jean Jacques Barrett is taking place in Montreal on January 24th from 10:00 AM to 2:00 PM at Le Bat Cave – 5240 rue Chapleau
Montreal, QC H2G 2E4

Register Online Here: http://www.bodyproud.org/events/fame-camp-montreal-quebec

Take advantage of these amazing opportunities to learn from the FAME Pros how to perfect your stage presentation and prepare to be your best when you hit the FAME Stage!

Low-carb? High-cal? Check the Label!

Health and Fitness Tip of the Day – January 23rd, 2009

The number of low-carbohydrate food products available in supermarkets keeps growing in response to consumer demand. If you’re purchasing low-carb products, keep in mind that low-carb doesn’t necessarily mean low-calorie.

First, remember that the term “low-carb” has not yet been defined by the Food and Drug Administration, leaving the definitions for now to food manufacturers. And just because a product is labeled low-carb does not mean it contains fewer calories. In fact, some “low-carb” products contain more fat and calories than products that aren’t marked low-carb.

Your best guide to what’s in your food is the Nutrition Facts Panel on the food label. Be a smart consumer and read the Nutrition Facts Panel before you purchase your foods.

Tip courtesy of the American Dietetic Association. www.EatRight.org

Hydration in Cold Weather

Heath and Fitness Tip Of the Day – January 22, 2009

Staying well-hydrated can mean the difference between finishing a game and hitting the bench.

It’s easy to remember to drink fluids when it’s hot outside. But in the middle of winter, you might forget.

Proper hydration means drinking fluids before you feel thirsty. A minimum of 64 ounces of water or water-based beverage per day is a good start. But any physical activity increases your need.

Drink at least two cups, two hours before exercise. Drink another eight ounces of liquid 15 minutes before activity. While working out or playing in a game, athletes need seven to 10 ounces of fluid every 15 to 20 minutes.

For many athletes, water is enough, but if you find that your performance is struggling, a sports drink might be needed.  Sports drinks combine carbohydrates with fluids, giving you hydration and the energy you need.

Tip courtesy of the American Dietetic Association.  www.EatRight.org