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Show The Ogden Valley news Page 10 Volume XIX Issue VI July 1, 2011 The Top Ten Nutrition Convictions By Joy Musselman, R.D. How often do we resolve to make changes to become healthier? Some resolutions become lasting habits, while we discard difficult ones. I have always thought the best resolutions are simple. In my years consulting with patients about nutrition, I repeatedly give the same basic advice. I call these recommendations my “Nutrition Convictions.” I am convinced that most people can improve their overall health by living these convictions. Furthermore, you can keep these because they are simple. 10. Spice up Your Life. I mean this literally. Prepare food with spices and herbs to add flavor, rather than fat and salt. It is fun to experiment, learning which spices and herbs best compliment your favorite dishes. Herbs and spices promote health by supplying antioxidants and phytochemicals. 9. Avoid Excessive Supplements. While dietary supplements help some conditions, do your homework before taking one. Refer to reliable information sources like physicians, pharmacists, or a US government-sponsored website. Often, supplements will neither benefit nor hurt you. Nevertheless, in some cases, supplements can harm. 8. Follow the 90/10 Rule. Ninety percent of your meals should be nutritious–eating more fruits, vegetables, and whole grains, while limiting high-fat meats and dairy products. Ten percent of the time, eating a pleasure meal is OK. Of the 21 weekly meals, only two should fall into the ten percent category. Eat a well-balanced diet generally, and enjoy yourself occasionally. If your doctor has specified a diet for you, the 90/10 rule does not apply. 7. Low-Fat Milk and Water Beverages of Choice. Sugar-based sodas, juice cocktails, and sports drinks can be unhealthy. With obesity rates at an all-time high, we should collectively cut down on low-nutrition drinks. Soda pop and other sugar-laden beverages often provide empty calories, while still leaving you hungry. Further complicating matters, nutrition studies have linked diet soda intake with weight gain. If high-sugar beverages and diet sodas are out, what is left? Water is excellent, and low-fat dairy products are a good choice. While milk contains some calories, it also provides needed nutrients like calcium and vitamin D. Sip skim or one percent milk to get nutrients without excess calories. 6. Eat Breakfast. It is “the most important meal of the day!” A nutritious breakfast can improve your memory, creativity, brain function, mood, and weight. People who eat breakfast also tend to choose nutritious foods throughout the day. A good breakfast consists of whole grain fare, some fruit, and a low-fat dairy or protein source. 5. Eat More Whole Grains. Whole grains provide vital fiber and disease-fighting nutrients. Consume at least half your grains as whole grains. Look for whole-grain versions of cereals, breads, and pastas you already eat. Try a new variety of whole grains like quinoa, bulgur, or wild rice. Learn more at <www.wholegrainscouncil.org> 4. Share Family Meals. Families who dine together usually eat healthier. When you prepare meals, you can moderate fat consumption and include more fruits and vegetables. Studies show that children with healthier diets do better in school, and children who eat with their families are less likely to smoke, drink, or do drugs. Strive for family meals at least five nights per week. 3. Balance Eating and Activity. The weight maintenance equation is simple: Calories in = calories out. You obtain “calo- ries in” from food. You expend “calories out” primarily through daily activity and exercise. To maintain your weight, balance calories in with calories out. Even an extra 100 calories in each day promotes steady weight gain. To lose weight, create a deficit by taking in fewer calories while burning more. Although there are many aspects to weight management, every practice affects the balance between calories in and calories out. 2. Practice Mindful Eating. Mindful eating entails paying more attention while you eat. The heightened awareness helps you recognize when you are full and ready to stop eating. It also amplifies the pleasure of eating. To eat mindfully, avoid distractions, such as the television or computer, as you dine. Slow down and enjoy the taste. Then, give yourself permission to stop eating when you are satisfied but not overly full–even if there is still food on your plate. 1. Consume More Fruits and Vegetables. Did you know that the current recommendation for fruit and vegetable intake is not five servings per day? It is actually six to nine servings. Think back to what you ate yesterday. Did you get enough? Most Americans do not. I suggest filling half your plate with fruits or vegetables at every meal, and reaching for produce at snack time. For more fruit and vegetable ideas go to <www.fruitsandveggiesmorematters.org> Weight Control Is a Lifestyle, Not a Crash Course Finding a balance of fitness and nutrition that works for your body is important for a lasting weight management program. Intermountain Healthcare® offers classes and nutrition counseling for healthier living and weight management at many of its facilities. Courses are available for children, teens, and adults. SelectHealth will reimburse eligible members $200 off the registration fee for the above-mentioned counseling upon completion. You can also visit intermountainhealthcare.org/ weight to access The Weigh to Health® booklet—your free guide to weight management, plus many other resources. Note: Joy Musselman, R.D. works at McKayDee Hospital in Certified Weight Management. She teaches a Weigh to Health and Nutrition Class to the general public. To register for her class contact her at 801-387-7854. An effort is being made to put together an Ogden Valley U10 girls competition soccer team. If you have a daughter who was born between August 1, 2001 and July 31, 2003 who is interested in playing comp soccer, please contact Tiffanie Haun at 801-458-7534 for more details. Players are preferred who have previous soccer experience and are willing to travel locally. Downtown Ogden Inc. Releases 2011 Summer Concert Series Lineup The Ogden Downtown Alliance has (8/20). The concert series will support three unveiled their 2011 Summer Concert Series featuring nationally-acclaimed performances from June until September. The concert series premier will begin with Little Texas on June 25. Eight entertaining acts will be dispersed throughout the summer season. Country band Little Texas will kick-off the series on Saturday, June 25 at the Ogden Amphitheater. The show will begin at 7:00 p.m. Best known for their singles “Some Guys Have All the Love,” and “My Love” the band achieved gold certification with three albums. Their 1994 album Kick a Little reached double platinum status. Musical acts will represent country, reggae, Celtic, and pop genres. Three festivals will round out the summer series. Concerts are offered at two locations, Ogden’s Historic Union Station and the Ogden Amphitheater. Featured acts include Country-Western Star Billy Dean (8/6) and Comedian Kirby Heyborne festivals-the Reggae Festival (7/16-17), the Celtic Festival (7/31) and Accapellastock (8/27). Ticket prices vary and can be purchased online at www.ocae.org or at the gate. Free concerts will take place in conjunction with the First Friday Arts Strolls (7/1 and 8/18) and Ogden Pioneer Day Festivities. Fire on the Mountain will take the stage for a free concert following the unveiling of the Ogden Pioneer Days painted horses. American Idol finalist John Wayne Shulz will perform during “Family Night to Remember” following a horse-n-hitch parade. The Ogden Amphitheater is located at 343 E. 25th Street. The Ogden Union Station Plaza is located at 2501 Wall Avenue. All shows begin at 7:30 p.m. Gates open at 6:30 p.m. unless otherwise noted. For additional information, band news, and online discounts, visit www.ocae.org or “like” us on facebook at <www.facebook/ ogdenamphitheater.com> Great Wildlife Watching at Home For the past few weeks, many Utahns have Douglass provides some tips to help you enjoyed spectacular wildlife watching—color- start your own bird feeding station: ful, up close, and lively. And they’ve enjoyed it • Put your feeder close to trees and bushes. from the comfort of their home! Putting your feeder close to cover entices Each spring, neobirds to your feeder by tropical songbirds migrate giving them a place to from their winter homes which they can escape if to their summer homes. needed. In the process, they take • Keep a field guide advantage of bird feeders and binoculars close to that residents have placed your viewing area to in back yards across Utah. help you identify your And this year, some feathered visitors! species of birds have been • Keeping a camera taking advantage of bird close by can also be useful feeders in big numbers. for future identification of “Last year, we had birds. one (lazuli bunting) at • Offering different our feeder,” says William types of feeders with Pollett, a noted naturaldifferent types of bird ist and a popular English food will attract a greater professor at Weber State variety of birds. Some University. “This year, birds prefer a platform, we had 25.” Placing a bird feeder in your back yard can others a perch. A perched A Fun, Year-Round lead to some amazing wildlife watching. feeder, as shown in the Activity Shown above are a pair of lazuli buntings. accompanying picture, Bird feeding has Photo by Phil Douglass. is great for smaller birds. often been viewed as an Many larger birds, such as activity you do in the winter. magpies, find it too difficult to feed from the “In reality, having bird feeding stations short dowels from which the birds perch on. in your yard is a great year-round activity,” For more information about setting up says Phil Douglass, regional conservation out- bird feeders and creating landscapes for birds, reach manager with the Division of Wildlife contact the Ogden Nature Center, the Stokes Resources. Nature Center in Logan, the USU Botanical “With proper planning, any yard can have a Gardens in Kaysville, or the Wild Bird Center ‘living, feathered landscape.’” of Layton. Alan Cox Construction Inc. Alan Cox, General Contractor Licensed & Insured On Monday, June 20, Jim Zeleznick of Huntsville and Jim Halay of Eden rode to Monte Cristo. Notice the remaining snow levels. 801-745-4000 2555 WOLF CREEK DR. EDEN From the Service Deli www.valleymarketeden.com Gallon Bucket Girls Needed for Competition Soccer Team STORE HOURS: MON. - SAT. 7 AM - 10 PM SUNDAY 7 AM - 9 PM Farr’s Ice Cream $1.00 Expires OFF with coupon 7/15/11 Any Whole Watermelon with coupon $1.00 OFF Expires 7/15/11 Fried Chicken Meal $1.00 Expires OFF with coupon 7/15/11 8 piece or larger From the Deli Dept. Two or more Shasta 12 pack $1.00 Expires OFF with coupon 7/15/11 1/4 Sheet Cake $1.00 OFF with coupon Expires 7/15/11 From the Bakery FREE ESTIMATES Specializing In: Custom Homes ~ Victorian Homes Framing ~ Finish Carpentry ~ Remodeling Finish Basements ~ Handyman Services 801-745-2044 or 801-791-1681 |