Monthly Archives: May 2016

What You Need to Know About the New Nutrition Facts Label

Portion Distortion.

It can be challenging to tell what is the right portion for us.

Portion sizes have been forever controversial in the century that we live in.  The controversy is, that the abnormal has transformed into the normal of today’s world! Americans are consuming much larger than the recommended portion size, and the foods that are provided in today’s world are embodying this change.

Compared to the portion sizes 20 years ago, portions today are at times double the size!  A bagel 20 years ago was about 3-inches at 140 calories; today we are served a whopping 6-inch bagel at 350 calories. Today’s bagel has 210 more calories.

Pepperoni Pizza 20 Years Ago, at 2 slices per serving was a total of 500 calories.  Today, 2 slices of a large pepperoni pizza now comes to a sum of 850 calories. Today’s pizza has 350 more calories.

Americans are eating more than ever, and more has become the norm.  Therefore, in order to keep up with the times, the Nutrition Facts Label transformed as a result of this peer pressure, and now exemplifies a realistic portion size.

On May 20, 2016, the FDA finalized the new nutrition facts label to serve as an easier to read tool to attain a healthy lifestyle.  Here are the changes you will notice:

What you need to know about the new nutrition facts label.

What you need to know about the new nutrition facts label.

The label is more user friendly. The label will ultimately look the same, but the print of the label will not.  The type size for “Calories”, “servings per container” and “serving size” will be increased, the number of calories and “serving size” will be bolded in order to help consumers pay attention to what they must note.  It will be required that manufacturers must declare the actual amount, in addition to percent Daily Value of Vitamin D, Calcium, Iron, and Potassium.

The footnote regarding percent Daily Value will read: “The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet.  2,000 calories a day is used for general nutrition advice.” This will hopefully clarify what this percentage represents so the consumer can fit it to their calorie needs.

Here are the changes.

Here are the changes.

Reflects Updated Information about Nutrition Science.

“Scientific data shows that it is difficult to meet nutrient needs while staying within calorie limits if you consume more than 10 percent of your total daily calories from added sugar, and this is consistent with the 2015-2020 Dietary Guidelines for Americans.” The label is now geared towards helping you succeed at a healthy lifestyle!

“Calories from Fat” is being removed because research shows the type of fat is more important than the amount.” Therefore, the American Heart Association still recommends decreasing our saturated fat intake in order to aid in our heart health.

REALISTIC SERVING SIZES:

 

The labels were changed to fit the serving sizes consumed in today's world.

The labels were changed to fit the serving sizes consumed in today’s world.

By law, serving sizes must be based on amounts of foods and beverages that people are actually eating, not what they should be eating. How much people are eating is changing, so the changes reflect that.

When will we start to see this label change?

July 26, 2018.

This may vary based on the manufacturer’s income. However, you now know what to expect. Pass the word along and share the latest nutrition news update!

Michele Wroblewski, RDN

Caruso Physical Therapy and Nutrition, LLC

1278 Yardville Allentown Rd. Suite 3

Allentown, NJ 08501

www.carusoptrd.com

609-738-3143

Jump Into Spring…Literally!

spring 1

Take a break from the stress of your day.

Take a chill pill, sit outside, and enjoy the sunshine.   Take a seat and relax. These are the phrases we hear from our family members, our friends, our coworkers, and possibly, even our children.  However, science has discovered a reason to instead, get up from your chair.


 

It was found that not only can having a sedentary lifestyle affect your body, but it can also affect your mind! “In a recent review of studies, Australian researchers found evidence of a link between emotional stress and sitting. That is, the more sedentary someone was, the more likely he or she was to feel anxious.”

In today’s world, our lifestyles are built at a desk, a computer, and a chair.  Rarely do you see someone standing and typing at their desk, for we work on the computer for a majority of our day.  However, a connection between anxiety and sitting is something to note.

In addition, the screen time can interrupt sleep by keeping the nervous system aroused, which can ultimately lead to more stress if we are sleep deprived. Add the fact that the decrease of socialization with a living, breathing human and an increase in your relationship with the computer will lead to the feeling of social withdrawal, which also drives anxiety.

So how do we escape from this constant cycle of computers taking over our world?

What can you do to decrease anxiety?

What can you do to decrease anxiety?

Exercise!

Now, you may have cringed at the word because of what the media has transformed exercise to be.  Exercise is not intimidating, is not scary, and as far as we know, there is no exercise police that will come arrest you if you are not doing exactly as is told.  Exercise can be fun if you do what is fun for you!

The 2008 Physical Activity Guidelines for Americans recommend adults engage ina minimum of 2 ½ hours each week of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity activity a week. Sound intimidating? Let’s simplify it.

Exercise is good for your body and mind!

Exercise is good for your body and mind!

Moderate-intensity aerobic activities: Walking (3 ½ miles/hour), water aerobics, bicycling (less than 10 mph/hour), tennis, and dancing.  Can you name any other activity you love to do? Most likely they will fit into this category.

Examples of vigorous-intensity activities: Race-walking (4½ mph), Jogging, running (5 mph), Swimming laps, Bicycling (faster than 10 mph), Tennis (singles), Aerobics. Basically, it is any activity that you love, but increasing the oomph behind the movement and challenging yourself a little more than you would, increasing your speed.

Where do I begin?

Where do I begin?

Where do I begin? Sometimes, we just don’t know where to start, and this can become overwhelming.  Define a starting point.  Create a concrete and measureable goal, and be realistic.  Start with small goals, such as 5-10 minutes per day doing an activity you love.  Increase your activity by 10 minutes each week when you feel ready.  Always check with your doctor before beginning any exercise program.

Nutrition and exercise are fundamental to your health.

Nutrition and exercise are fundamental to your health.

Look at your schedule and choose a time that is convenient for you. Most importantly, choose an activity that you look forward to.  You are unique, and your activity will be too. Find what works for you!

Always remember, as you begin your journey into fitness as the warm weather emerges itself (a little later than usual this year!), remember that nutrition is FUNDAMENTAL to your journey to health.  Nutrition dictates what your results will be from physical activity, and is what will determine if you achieve your goals. Use the MyPlate published by the USDA to see how your plate should look.  Consider working with a Registered Dietitian here at Caruso Physical Therapy and Nutrition to help design a personalized nutrition plan that works for you!


 

Michele Wroblewski, RDN

Caruso Physical Therapy and Nutrition, LLC

1278 Yardville Allentown Rd. Suite 3

Allentown, NJ 08501

www.carusoptrd.com

609-738-3143

Dining Out on Mother’s Day: How to Healthfully Treat Your Mom!

Your Mom is Your Superhero.

Your Mom is Your Superhero.

364 days of the year, mom wears the Superman cape in the house.  364 days of the year, mom cooks, cleans, works, and thinks of you, for you are the center of her world.  She feels a sense of responsibility for you, no matter what age you are.  Your mom will always be your mom and will never forget that role in your life.


 

As the child of this relationship, you should always be kind to your mother, for she brought you into this world and cares for you each and every day.  Even when she is not with you, I guarantee she is thinking of you and your needs, whether that involves buying your favorite yogurt at the grocery store and saving it for when you visit or picking up a shirt that she found on clearance just because she felt it was made for you.

No matter what age you are, your mama knows best.  Every day of the year, she lives her life for you.  One day of the year, it is your turn to cater to her! Of course, one day of the year could not ever equate to the love that she unconditionally shows each and every day for you, especially when you were the hardest to love in those rocky teenage years, when you were the crankiest individual on the planet.

This one day of the year is this Sunday, and the title “Mother’s Day” was most certainly earned.  How can we show our Mamas some love? Spend time with them!

Happy Mother's Day!

Happy Mother’s Day!

According to the National Restaurant Association (NRA), more than one-quarter of American adults will celebrate Mother’s Day by dining out, and nearly one in 10 will rely on restaurant takeout or delivery for their special Mother’s Day meal.  That equals more than 80 million Americans eating out on Mother’s Day.

If you are taking your Mom out for mother’s day, use these four simple tips to keep her healthy and happy!

  1. It’s not necessarily about what you eat, it’s about how much you eat. More than likely, the culprit is portion size—so ask if a dish can be halved or check to see if a lunch portion is available.
  2. Say goodbye to Fried. In general, stick to grilled, baked, or steamed dishes over fried, and choose leaner proteins such as chicken, fish, or sirloin steak. Help your Mom stay on track with her health goals.
  3. Load up on the veggies. You will never fail if you have those veggies on your plate. They contain nutrients and fiber which helps to keep you full, energized, and avoid the feeling of that food coma!
  4. Save room for dessert, at home! Stock up your freezer with Yasso Frozen Yogurt Bars or Enlightened Low Fat Ice Cream Bars, which are a low fat, high protein treat we recommend to our patients to help satisfy that sweet tooth craving!
Treat Your Mom with Healthy Food!

Treat Your Mom with Healthy Food!

Your Mom will always tell you that the greatest gift you have ever given her is your existence.  Give her an even greater gift: her health!

 

Michele Wroblewski, RDN

Caruso Physical Therapy and Nutrition, LLC

1278 Yardville Allentown Rd. Suite 3

Allentown, NJ 08501

www.carusoptrd.com

609-738-3143