All carbohydrates are not created equal. Many foods
containing carbohydrates, such as fruit, vegetables, and whole grains, offer
important sources of vitamins, minerals, and fiber that help support good
health. However, many food manufacturers choose to sell products containing
excessive amounts of granulated sugar and high-fructose corn syrup because they
offer relatively low-cost and shelf-stable ingredient options.
For many years, carbohydrates on food labels were all counted the same and there was no way for consumers to distinguish if the carbohydrates came from a wholesome source or from an added sugar ingredient with all of the calories but very little nutritional value. Starting in January 2020, the U.S. Food and Drug Administration (FDA) will require that food manufacturers begin listing the added sugar content on nutrition labels along with the overall carbohydrate content.
This small change to nutrition labels will significantly improve the customer’s ability to make more educated decisions when choosing foods at the grocery store. Clear labeling on food packaging is an important tool to help individuals meet the Dietary Guidelines recommendation to limit added sugar intake to no more than 10% of daily calorie needs. Monitoring consumption is important because research suggests excessive intake of added sugars can increase your risk of developing cardiovascular disease, diabetes, obesity, cognitive decline, and certain forms of cancer.
The new requirements for food labeling are an important step towards increasing customers’ ability to better understand the quality of the foods they purchase and how their diet choices will affect their health and weight status.
Man’s best friend. They are always there for us. They want to play, have attention, regardless of how their day has been. Tail always wagging, ready to get going on the new adventure, or just glad to see you. I have had a dog now for over 25 years. It is so incredibly hard when we have to say goodbye to one of them, but all of the times we have had with them more than makes up for the sadness of saying goodbye.
Here is our daughter Megan playing with her dog , Dobby, a lab/pointer mix, 3 years old, and Dakota, our Golden Retriever puppy, now 5 months old. They keep each other company during the day, and then want all of our attention at night. They get along well with each other, and I think they both would feel lost if they did not have the other one around during the day either.
This is a good summary of just what we can, and have learned, from having a dog. Appreciate them. They make great training partners, friends, and family members…They can feel the love that comes from this family as well. And, they know they are a part of this family!
The loyalty they show, and unending love is something you would not understand unless you have, or have had, a dog. They are always ready to go for a walk, or a run. Something to get moving. They are great for helping to get you moving yourself, and to do some exercise. They do not care what the weather is outside. They just want to go! With all of the kids at least grown up and out of the house, it is like taking care of another child. They at least don’t talk back all of the time!
They want your attention, and will be very loyal to you. Take advantage of their unending love!
This one has definitely taken our hearts. She is already a very special dog. I only see this getting even better as she gets bigger. Many adventures, walks, and runs to look forward too!
Here is to you Dakota! She helps keep us moving, and enjoying life. If you have a dog, you know what I mean. If you don’t have a dog, what are you waiting for? Keep moving everybody!
I have been getting a lot of questions again about the keto diet so I thought it was fitting to repost Sami’s post from last year regarding this hot topic. As always, if you have questions, don’t hesitate to contact me! -Kelsey
It’s the beginning of a new year and all you hear about is hitting the gym and starting a new diet. You think, this is it, this time it will stick, and I will lose weight and feel great. Maybe you’ll try the Paleo diet, the Keto diet, Weight Watchers, etc. Nowadays it’s pretty hard to not hear about these fad diets and how “good” they are for our health. This week we will briefly explain one of the most common diets out there right now and discuss what it means regarding your health.
The Keto Diet: If you haven’t heard anything about the keto diet you might be living under a rock. It almost feels like most people we talk to have tried going “keto” or know someone currently on the diet. What we know: the original purpose of the ketogenic diet is for the treatment and prevention of seizures in epileptic children. There are no long-term studies out there to look at the effects of the keto diet for adults on our health. Personally, I know a surgeon who was on the keto diet for six months and he ended up stopping it because of the adverse effects it had on his cardiovascular blood markers. This is just one example. The keto diet is so restrictive, and it forces the body into a state it does not want to be in. The body prefers to run off glucose and when it doesn’t get food sources of it (carbohydrates) it is forced to convert fat to glucose. Sounds good right? I mean I’m burning fat, right? With this diet, we have LIMITED carbohydrates (< 50 grams/day). If we think about the keto diet with common sense, where are we going to get our heart protective whole grains? Where are we going to get our fiber rich, cancer fighting fruits? In short, we won’t. One of the most common complaints of the keto diet is fatigue and constipation. Fatigue, because the body is in a state of ketosis (breaking down fats for fuel), and constipation because we are simply not getting enough fiber. We know that fiber is heart protective, so one can only imagine what the long-term risks of the keto diet has on our heart without enough fiber. Any time you cut out a major food group (i.e. carbohydrates from fruits and grains) it is not sustainable. So, if you’re looking to drop a few pounds by cutting out carbs, what is your long-term goal? Are you planning on doing this for the rest of your life till the day you die? If not, a restrictive diet like the keto diet is not the answer.
Unfortunately, people often want “quick fixes” well if you’re talking weight loss and a better quality of life through nutrition, you will not find a quick fix. The best thing you can do for your health is to eat a diet rich in whole foods, lean sources of protein, with plenty fruits and vegetables. Adopting this life style will lead to more energy, potential weight loss, decreased blood pressure, better control of blood sugar, and an overall increase in your well- being. So, when your buddy at the gym says, “You have to do the keto diet if you want to lose weight”, tell them thanks for their opinion, but I think I’ll stick to my whole foods and balanced plate. As always, if you ever have any nutritional concerns or questions, seek out a Registered Dietitian for evidenced based answers.
The Winter days are cold, windy, and can get long, especially if you try to keep fighting through it by yourself. Your mind starts playing games with you, and you starting coming up with excuses to do anything except go exercise, and this whether it is outside, or inside. This makes Winters feel really long.
So what do you do to try and get through these long Winter blues? Who can you rely on? What can you rely on? First, there is no question, if you are going to exercise outside, whether running or walking, you have to have the right gear to wear. This not only from a comfort standpoint, but a safety standpoint. Between the long hours of darkness, and what the cold can do, safety needs to come first.
Everything needs to be covered, and you not only have to see where you are going, you need to be seen as well. I touched on this in some of the last posts. This weekend in particular is especially important when it comes to the cold, and the dangers of the wind chill as well. Sometimes you may have the right gear, but it is still safer working out inside. There are options with this as well.
I will go on the treadmill if there are really no other choices. But for me, this just gets really boring. I prefer something different then, and that can include the elliptical, or the stationary bike. Music, and/or having the TV on helps immensely!
Working out with weights, or doing resistance exercises in general is also a good alternative. For me, I have a corner of my garage set up for this. That is also a heater up in the top portion of the picture as well, so it really is nice working out in the garage. Otherwise, this is where places like the Wellness Center, or other gyms, can come into play as well. If nothing else, just to have some variety in the choices of what you can use. But if I have my choice, I still prefer to be outside!
It really helps when the city plows out certain sections of the trail. For a lot of our runs, we go to the Zoo and park, and then go out on the trail from there. This way, we are off traffic, and can be much safer in general. This is also a good time to be out with friends!
I have lost count of how many runs I have been on, Winter or Summer, with Tom! In Watertown, he has been, and still is, one of my prime training partners. Wear the right equipment, no excuses, and just get your butt out the door! Our run club is also good for this as well.
When you are out in a group, it is much easier to get motivated to show up. You are all there for the same reason. To get outside and get some exercise. We all keep each other going, and pushing each other. Sometimes I wonder if it really is about running, or just showing up to spend time with friends! I am not sure it really matters at this point. Spending time together is definitely a motivating point.
As Jill shows here, there is always time to wave and smile. Bring it on Jill! Show us how it is done! Each week brings new adventures, new challenges, and new weather conditions to deal with. What else does it bring?
Of course! Memories! So when you put all of this together, this is how you get motivated. You have to figure this out for you: what is it gonna take to get you motivated? What are your goals? Are you trying to achieve them yourself? The road to success is always lonelier by yourself. You need to find somebody to help you, push you, make you accountable…and before all is said and done, somebody to help make memories with!
Are you really motivated? Is it just all talk and no action? As I stated last week, Imagine! Believe! Achieve! Repeat! Repeat! Repeat! Motivation starts within, but can definitely be helped by many other factors, and many other people! Keep moving everybody!
