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Did you know that March is National Nutrition Month? If not, now you do! It’s an annual effort by the Academy of Nutrition and Dietetics to help Americans become healthier in their eating habits and improve their overall health and wellness. The 2016 theme set out by the academy is “Savor the flavor of eating right.” Of course, it’s up to you to dedicate yourself to the healthy lifestyle.
Eating right is not an easy task, and it is highly encouraged that you have family or close friends to take on the challenge with you. Of course, in a world of smartphones, it also helps to ensure you’re managing your daily nutrition/calories and exercise with a mobile application. Try our mobile application Calio by ID (download here), currently available for install on the iOS app store, and let us know what you think!
There are tons of resources online, dedicated to providing you healthy lifestyle ideas, from nutrition facts, to healthy recipes and exercise tips to squeeze into your busy schedule.
Here are some ideas to get involved with the National Nutrition Month (NNM) movement. For more ideas, click the link at the bottom for 36 ideas by Eat Right.
- Plan a cooking demo or nutrition event at your work place. Invite a dietitian, restaurant chef or a student from the local culinary school to conduct a cooking demo combined with a brief nutrition presentation. Provide copies of recipes plus NNM brochures and measuring spoons or other cooking items from the NNM Catalog.
- Conduct a series of healthy weight and fitness sessions at your workplace. Recruit a local fitness or yoga instructor to assist you.
- For the children, contact the local library and schedule a story time, nutrition program or a poster coloring contest for kids. Provide activity sheets for children, Eat Right nutrition tip sheets for adults and NNM bookmarks for everyone.
- As a family, commit to trying a new fruit or vegetable each week during National Nutrition Month®.
- Plan to eat more meals together as a family during National Nutrition Month®.
- Start a vegetable garden by planting seeds indoors or in the ground.
- Take a trip to a farmers market or a local farm and learn more about how to maintain nutritional balance.
- *Shameless plug* Again, download Calio, to help you live a nutritionally balanced, healthy and active lifestyle!
Source: Eat Right. http://www.eatright.org/resource/food/resources/national-nutrition-month/event-ideas
It’s one thing to be a morning person, and another to get up and workout in the morning. Exercise, along with proper nutrition, leads to overall better health and wellness. Morning people generally are more productive, successful, and healthier. Combine the two, and you’ve got one heck of a way to kick-start your day to a much healthier lifestyle.
Here are some scientific reasons why you should workout in the morning.
Metabolic rate increases, helping you burn more calories – Exercise in the morning will boost your metabolism, helping you burn more calories by the end of the day and therefore help you keep a healthy BMI.
Your day will start with a better mood – Working out causes your body to release endorphins, the happy hormone, that will put you in the good mood to kick start your day. What better reason to workout than this!
Your exercise performance increases – Heading into the work day after a workout will gradually help you become better focused and more efficient with knocking out tasks.
Now that we’ve covered the benefits of getting a move on in the morning, here are two tips to consider:
Stretch – Stretching is recommended before you workout, and even if you don’t workout, stretching in the morning is a great alternative. It only takes a few minutes of your morning, but worth it considering it can help deliver much more energy and posture improvements.
Eat Breakfast – Breakfast has always been said to be the most important meal of the day, and it’s very true. It’s been proven to boost metabolism for the big day ahead. Just be sure to eat healthy, consume the nutrition you need, and provide your body with the essential vitamins.
These are just some tips to start your mornings off in the right foot, there are plenty more reasons why having a great morning routine would have you better off in the long run – such as being a more successful individual. It’s time to start CRUSHING your mornings!
Goldfarb, A. H., & Jamurtas, A. Z. (1997). B-Endorphin response to exercise. Sports Medicine, 24(1), 8-16.
Chtourou, H., & Souissi, N. (2012). The effect of training at a specific time of day: a review. The Journal of Strength & Conditioning Research, 26(7), 1984-2005.
Northumbria University. (2013, January 24). Lose fat faster before breakfast. ScienceDaily. Retrieved October 6, 2015 from www.sciencedaily.com/releases/2013/01/130124091425.htm
We are very happy and excited to announce our refreshed version of Calio. Living a healthy lifestyle isn’t just about counting calories. It is also thinking about the food we eat and whether we are getting enough macro and micronutrients. Calio by iD is the first app that enables users to think differently.
We not only help you monitor your daily calories and exercises but also help you lead a balanced lifestyle by keeping an eye on your nutrition. Calio uses an intuitive voice technology to seamlessly integrate nutrition, fitness and weight management into your busy life! If you are ready to take control of your health and give yourself the balanced life you deserve, Calio is your new pocket companion. Calio makes it easy! Speak, type or scan a bar code, to log your food and activity, and let Calio track your macro and micronutrients so you can get on with your day.
Check out the app video here: Calio Video
Talk to Calio about your goals; let it log your food and exercises. Calio will send you daily healthy living tips and enable you see your progress. You will feel empowered to make wiser choices about managing your nutrition and health.
Here are some features you’ll LOVE:
- Quick food and exercise entry via voice input
- Add multiple foods in one go
- Automatic exercise tracking from your iPhone’s activity tracker
- Daily and weekly micro and macro nutrient balance tracking & summary
- Extensive food database containing grocery items, restaurant menu items and homemade recipes
- Nutrition focused lifestyle tips to enable a healthier “me”
And don’t worry, Calio will be regularly updated to bring even more value for your daily lifestyle.
Download the iOS app here: iTunes Download
Lately in nutrition, there has been much talk about the benefits of a salt reduced diet, or lack thereof. The salt we eat is made of two components – sodium and chloride. Consuming chloride has negligible effects on our health, but too much sodium on the other hand, can cause severe health problems. Why should we monitor our sodium consumption? Let us explain why having too much sodium can be harmful to your body – especially towards your heart health.
Sodium is a nutrient that is critical component in the fluids that surround our cells – the fluid is called the plasma. Sodium regulates the volume of the plasma, which makes up about half of our blood’s volume. Sodium is especially harmful when too much accumulates in our bloodstreams. Increased amounts of sodium in the blood causes higher blood volume which increases the pressure on the arteries. This contributes to higher blood pressure (hypertension), and increases the likelihood of heart disease and stroke.
To proactively protect your health, here are some foods you can avoid to help lower your sodium intake in healthy ways.
Processed red meats
Packaged meats such as ham, bacon, sausage etc. are typically are high in sodium which is added as a preservative. A serving may contain over half of your daily recommended sodium load. This food group also contributes to earlier mortality, breast cancer, heart failure and other diseases.
Convenience poultry foods like nuggets, for example, are high in sodium as it is injected during the processing. A very small serving can alone have a quarter of the sodium you need for the entire day.
While soups are often thought of as “sick food”, a single can often contains 1,000mg of sodium. It is best to make soups from scratch but if you do buy canned soups be sure to read the back label to find a soup with low sodium content.
We all love pizza – it’s convenient, affordable, and it tastes good. However, often we don’t realize the amount of sodium one slice can contain, which is a third of what we need all day. Therefore, three slices of pizza would put us at our sodium cap for the day. But what about breakfast and dinner? This is why we should be weary of what sodium does and how to avoid taking in an unhealthy amounts.
Mind Body Green offers these 6 suggestions on how to cut back on your sodium intake:
- Avoid processed, prepared, and pre-packaged foods.
- Choose lower sodium versions of foods.
- Read food labels.
- Eat fruit and vegetables as snacks.
- Choose unsalted nuts and seeds.
- Avoid canned vegetables and soups high in salt, you can reduce your intake easily.
It is important to keep in mind that we do need sodium, but we should aim for less than 2300mg per day. Going above this threshold puts strain on our hearts, so let’s have a heart and help ourselves out!
Remember that age-old saying – “You are what you eat”? What you eat can actually boost your immune system to help you fight off illnesses such as diabetes, hypertension, certain cancers etc. Here at Calio, we want to help you manage your nutrition to be the healthiest YOU, you can be! The field of nutrition complements that of immunology with several easy tips that you can follow to live a healthier lifestyle.
While it is true that some individuals have “stronger” natural immune systems than others, it has been shown over recent years that this can be compensated for by the foods we eat. Eating the right foods can help us produce fighting cells within our bodies (T Cells) to fend off attackers (pathogens). T cells are a type of white blood cell that can adapt their responses to pathogens by targeting and destroying them in different ways.
How are these T Cells produced? T Cells are produced with the help vitamins and minerals which can come from the foods we eat. Here are some foods you can easily work into your diet that can help boost your T cell count
A recent study published in “Planta Medica” showed an increased growth of lymphocytes (general immune cells which includes T Cells) from vitamin C which can be found in large quantities in garlic. Adults need about 80mg of vitamin C per day, so adding some garlic for a bit of taste can also help your body fight off disease!
Consumption of oysters has been shown to increase the number of T cells with as little as 3 ounces. Oyster cooked in moist heat contain 66.8 mg of zinc, which is a mineral that promotes T Cell production. They also contain plenty of vitamin A, which stimulates T Cell production as well.
These large nuts from South America can improve T cell count due to the selenium content which positively influences T cell proliferation. Eating just 1 ounce of Brazil Nuts provides 543.5 mcg of selenium despite adults only needing 55mcg. But don’t worry, it is okay to go over the daily limit here. Furthermore, these intriguing nuts also contain some zinc and vitamin C!
Carrots are packed full of vitamin A to help you trigger white blood cell production. 1 cup of chopped carrots contains 21,384 IU of vitamin A – that is many, many times the daily recommended intake! Carrots also contain adequate amounts of vitamin C, zinc and selenium to help you boost your T cell counts.
During this winter season, why not stock up on T cells by adding these immunity boosting foods into your diet? You are what you eat, after all! More details about how these food can increase your T cell counts can be found via LiveStrong.
Do you have some favorite immunity boosting foods? Please comment & share below!
Tomorrow is National Apricot Day, and to celebrate we have a great recipe roundup to share. Although fresh apricots aren’t in season right now, the dried version provides essential vitamins and minerals to keep your immune system strong during this cold winter month.
We’ve included images and links, but be sure to visit the websites for the actual recipes.
1. Quinoa Stuffed Cornish Hens via Nutritioulicious.
2. Chocolate Dipped Apricots with Sea Salt Flakes via Happy Healthy RD.
3. Brussels Sprout, Apricot and Beer Pesto Slaw via Abbey’s Kitchen.
4. Ginger Apricot Cookies via The Grateful Grazer
5. Roasted Apricot Almond Smoothie via The Foodie Dietitian.
6. Summer Grilled Cheese with Apricot and Arugula via Mom’s Kitchen Handbook.
7. Green Smoothie Bowl via The Nutritionist Reviews.
Special thanks to the bloggers who made this post possible!