Think GREEN for National Nutrition Month

All vegetables are not the same, there are three different ways they can be grown:

• Organic means that they are grown naturally and without chemicals or pesticides.  The sticker is a 5-digit code starting with 9.

• Conventional means that they are grown with chemicals and pesticides.  The sticker is a 4-digit code starting with 4.

• Genetically Modified Organism (GMO) means that they have been genetically modified and were grow unnaturally.  The sticker is a 5-digit code starting with 8.

Try these highly recommended GREEN vegetables:

• Asparagus
• Broccoli
• Brussel Sprouts
• Cabbage (red & green)
• Celery
• Collard Greens
• Cucumbers
• Kale
• Lettuce (romaine, red leaf & green leaf)
• Peppers
• Spinach
• Zucchini

Where can you find these vegetables at their freshest?  Try a local farmers market:  http://www.nutrition.gov/shopping-cooking-meal-planning/food-shopping-and-meal-planning/farmers-markets.

For more advice on how to lead a more nutritious life, schedule a nutritional consultation with Dr. Takacs at 973.383.5052.  For location and hours visit us at www.DrTakacs.com or like us on Facebook at Takacs Wellness Center.  We are conveniently located in the center of Sussex County in Lafayette near Sparta, Newton, Hampton, Branchville, Wantage, Hardyston and Hamburg.

You Are What You Eat: Deciphering Nutrition Labels

The nutrition facts tell you a lot about what you are putting into your body:  you are what you eat.

What is the first thing that you look at when you gaze over the nutrition label? Calories? Do not start here!  How much food is contained in that calorie count?

When on your search to find out if you want to eat that food, first look at the serving size.  This will help you conceptualize the proportion of food to the calorie count. 

Next, look at the amount of protein.  Foods high in protein will supply you with energy.  According to the Centers for Disease Control and Prevention, women between the ages of 19-70+ should have 46 grams and men between the ages of 19-70+ should have 56 grams of protein each day.

Now jump down to the bottom: ingredients.  They are listed in order of greatest to least amount contained in the item.  The shorter the list of ingredients, the better.  Also, can you pronounce the name of it?  If not, I suggest looking into what that ingredient is and anything associated with it.

Vitamins and minerals should be listed right before the ingredients.  They are listed by the %DV only, but it is a good idea to find out how much your body needs (see nutrition link below).  A good place to start is looking at Vitamin A, Vitamin C, Calcium and Iron because the FDA says most Americans do not get enough in their diets.

Lastly, do not forget about dietary fiber.  According to the Institute of Medicine, the average adult only eats 15 grams of dietary fiber a day.  They suggest that women need 25 grams per day and men need 38 grams per day.  Increase your amount of fiber gradually to avoid gastrointestinal distress.

To find out the estimated nutritional needs for your lifestyle use this calculator:  http://nutritiondata.self.com/tools/calories-burned.

            For more advice on how to lead a more nutritious life, schedule a nutritional consult with Dr. Takacs at 973.383.5052.  For location and hours visit us at www.DrTakacs.com or “like” us on Facebook at Takacs Wellness Center.  We are conveniently located in the center of Sussex County in Lafayette near Sparta, Newton, Hampton, Branchville, Wantage, Hardyston and Hamburg.

March is National Nutrition Month

Welcome to the third month of the New Year… how is your resolution going?  Luckily, March is National Nutrition Month and here is your opportunity to re-start those resolutions, even if you got a little off track.  We are three months away from beach time, so now is the perfect time to take your health seriously. 

According to the Academy of Nutrition and Dietetics, these nutritious tips will help you lead a healthier life:

• Eat Breakfast:  It is important to start your day off with lean protein, whole grains, fruits and vegetables.  Try these quick breakfast ideas at www.eatright.org/nutritiontipsheets.
• Make Half of Your Plate Covered By Fruits and Vegetables:  The vitamins, minerals and fiber in fruits and vegetables are essential to a healthy diet.  Try to eat 2 cups of fruit and 2 ½ cups of vegetables a day.
• Drink MORE Water:  Even if you are taking in enough vitamins and minerals, you might not be properly absorbing the necessary nutrients if you do not have enough water in your system to transport the nutrients into your cells.  The Institute of Medicine recommends women drink 9 cups of water and men drink 13 cups of water daily.
• Exercise Daily:  Although it may not feel like it in New Jersey, spring is on its way!  Get outside and enjoy the sunshine by taking a quick 15 minute walk to help lower your blood pressure and help control your weight and stress.
• Use Your Kitchen:  Cooking at home has the potential to be more healthy and cost-effective.  You know what you are putting in your meals!  If you are a beginner in the kitchen, check out these how-to videos to help get you started:  www.eatright.org/howdoi.

For more advice on how to lead a more nutritious life, schedule a nutritional consult with Dr. Takacs at 973.383.5052.  For location and hours visit us at www.DrTakacs.com or like us on Facebook at Takacs Wellness Center.  We are conveniently located in the center of Sussex County in Lafayette near Sparta, Newton, Hampton, Branchville, Wantage, Hardyston and Hamburg.

Photo taken by Brielle 12/30/12 in Hydra, Greece.