Mar 02 2012

National Nutrition Month-March 2012: Get Your Plate In Shape!

NERDEL AND THE NERDEL COMPANY JOIN WITH ACADEMY OF NUTRITION AND DIETETICS   DURING NATIONAL NUTRITION MONTH® ENCOURAGING EVERYONE TO ‘GET YOUR PLATE IN SHAPE’   Month-long campaign highlights the importance of making informed food choices and developing sound eating and physical activity habits  Nerdel and The Nerdel Company are proud to join the Academy of Nutrition and Dietetics (formerly the American Dietetic Association) during March in celebrating National Nutrition Month®. This year’s National Nutrition Month theme is “Get Your Plate in Shape” and encourages consumers to remember to include a variety of fruits, vegetables, whole grains, lean proteins and dairy on their plates every day.  Here are a few ways to “Get Your Plate in Shape” from the food and nutrition experts at the Academy of Nutrition and Dietetics:  Make half of your plate fruits and vegetables: Eat a variety of vegetables, especially dark-green, red and orange varieties. Add fresh, dried, frozen or canned fruits to meals and snacks. Make at least half your grains whole: Choose 100 percent whole-grain breads, cereals, crackers, pasta and brown rice. Check the ingredients list on food packages to find whole-grain foods. Switch to fat-free or low-fat milk: Fat-free and low-fat milk have the same amount of calcium and other essential nutrients as whole milk, but less fat and calories. For those who are lactose intolerant, try lactose-free milk or a calcium-fortified soy beverage. Vary your protein choices: Eat a variety of foods from ...

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Jun 04 2011

MyPlate replaces MyPyramid: Graehm Gray

 Hello my fans, breaking news: MyPlate has replaced MyPyramid as the new food educational icon for the United States Department of Agriculture (USDA). The round plate shape is in and the pyramid structure is out. The new MyPlate message is the following: A. Fruits and veggies should now make up half of your daily calorie intake. B. Grains make up over one quarter and should be mostly whole grains. C. Proteins make up less than a quarter of the calories for the day and include a recommendation for everyone (except vegetarians) to eat at least 8 ounces of cooked seafood per week. Less for younger children based on age. D. Dairy should be either 2 or three cups depending on age and ONLY low fat or fat free. E. Reduce your sodium intake. F. Increase water intake and reduce and avoid sugary drinks. The USDA spent approximately 2 million dollars to develop the new icon which includes promotional monies for the first year of its use. Yes, its simple and appears easier to understand than the pyramid. There is no mention of servings or portions? But I guess that depends on the size of your plate! The largest percentage of the plate goes to the plant foods which without a doubt are the healthiest foods you can consume. Unfortunately, most of us are not eating enough fruits and veggies. What are you waiting for? Low fat and ...

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May 24 2011

Best Diet in the Universe – Day 7: Graehm Gray.

Hello my diet fans and welcome to Day 7 of your Best Diet in the Universe diet plan, brought to you by me, your diet guru, Graehm Gray. Yes, I have accepted your mandate. I am there for you! Investigating the hundreds of diet plans out there and formulating my original plan just for you, my loyal followers. Its actually not so dramatic, but I like to write that way! My plan incorporates the essentials of a good Mediterranean style meal plan with a special concern on calorie intake. Its really not a “diet” plan per se, but more like a way of life. Yes, a life style! So fellow dieter, you have reached the end of the week: week number one-and we are about to climb further up the mountain. By this time, after six diet days, your body is going through changes. Your body is recognizing that it is not getting the usual amount of food that it has received before. In fact, besides seeing a lower quantity, it is seeing a much healthier assortment of calories. Your body is now being called upon to burn fat and carbs more efficiently. It is adding protein to your muscles and burning internal fat. And with the Best Diet in the Universe daily exercise program, your conditioning is improving not to mention the efficiency of your metabolism. Your ability ...

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May 10 2011

Best Diet in the Universe: Day 6 – You Are A Lean, Green Calorie Burning Machine! Graehm Gray

Hello my fans. Welcome to Day 6 of the Best Diet in the Universe. Day 5 was certainly a leaner day with less food available but with continued exercise. Your body is learning to adjust to the lower amounts of calories. You are getting into the fat burning stages of this diet plan which will result in weight loss. That’s a good thing! We will follow Day 5 with a detox* day. This will help lower your body fat and get your metabolism to gear up to a steady state of fat and calorie burning. Let’s begin: Breakfast: start with a mixture of 2 ounces of "POM"-brand name blueberry/pomegranate juice and 2 ounces of water, followed by 2 scrambled eggs, 2 slices of tomato (1/4 inch thick), 1/2 of a grapefruit sprinkled with cinnamon, coffee/tea, 1 glass of water with lemon (6oz). Calorie goal: 200. Mid morning snack: 3 handfuls of a combination of roasted unsalted almonds and dried cherries; coffee/tea, one glass water (6 ounce) with lemon. Calorie goal: 50-100. Lunch: Start with a large salad with either iceberg or Romaine lettuce; add tomatoes, peppers, cucumbers, onions, carrots, fresh or frozen broccoli, and a small piece (2 inches thick, by 2 inches wide by 5 inches long) of grilled salmon* (the salmon is grilled with garlic, lemon and olive oil). Dip and taste salad dressing of your choice. Coffee/tea, with 2 glasses ...

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May 01 2011

Best Diet in the Universe Day 5: Quicker Weight Loss! Graehm Gray

Hello my fans. Welcome to another day in the life of a dieter. Do you have more pounds to lose? That’s okay! You are in the right place and on the right track. Today's plan is part of the “quick weight loss” plan that is incorporated in the Best Diet in the Universe series. There will be less food today. Yes, less than the previous four days. Today, less is better than more! This will help trigger more fat burning and more calorie loss. If you are on the Best Diet in the Universe plan, you are eating nuts (if you are not allergic), fresh fruits and berries. You are eating less carbohydrates and this is boosting your fat burning. And today, you will eat even less! I know I just said that, but I want to emphasize the “less factor”. Many of you have written in that there is too much food on this plan. You are correct. There are extreme diet plans and less extreme. My plan will allow your body to adjust to the lower amounts of calories and changes in the composition without dramatically affecting your mood or hunger center. But today we will push you a bit! Remember today less is more. Le Tour de Diet!!! Alez silvous plait. On to Day 5. Bon Jour! So we have reached day number five of Le Tour de Diet! ...

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Apr 23 2011

Salad Adventures 102: Choosing the Best Salad for You- Part 2. Graehm Gray

Hello my fans and welcome to Salad Adventures 102- the second part of how to make the best salad choice. I know it seems easy. Just choose the lettuce, throw in a few tomatoes and bing badda bing, you are done. Well, it doesn’t stop there. What about the peppers, or the radishes or the cucumbers? What color tomatoes should you use? Which lettuce- the Romaine or the Radicchio? Do I add grilled chicken or maybe sliced steak? What dressing do I use? You can see the choices and options are endless. And if you are at a salad bar with people behind you waiting for you to make your choices, the pressure is on! The most important guide to choosing a salad is to keep it healthy and eat the best in each class. Forget the fried anything’s! Grilled chicken is fine- fried is not!! Most salad croutons (you know those crunchy and sometimes soggy pieces of bread that they throw on Caesar and other salads) are baked and fried in oil- so you don’t need those extra carb and fat calories- so forget them. Fresh fruit and dried fruits provide natural sugar sweeteners, fiber, vitamins and antioxidants and are okay in moderation. Just remember that even though they are healthy and natural by themselves, fruit (fresh or dried) still counts for carbohydrate calories and content in the ...

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Apr 20 2011

Salad Adventures 101: Choosing the Best Salad for You! Graehm Gray

Hello my fans and welcome to Salad Adventures 101. Yes, this is part one of a course about how to choose the best salad for you. It seems like an easy question to answer. What could be difficult about picking lettuce and tomato? But as we all know, it’s not your mother’s salad anymore. These days, salads come in lots of varieties, with different lettuces, different color tomatoes and hundreds of items that we add to the basic dish. And if that’s not enough to make your head spin, we can talk about the thousands of salad dressings that are available. So you can see that having a salad guide can be life saving! You never know when you are going to be in a situation like having a football field size salad bar to choose from or a menu that has an entire section of salads! What do you do? Well my fans, you have come to the right place. I will give you the “what to chose” list that will make your life much easier. You should keep this list with you at all times. Even make you own notes on it. Salads should be a wonderful and necessary part of our daily food curriculum. By making the right choices, you will be eating a healthy meal of nature’s finest products. But on the other hand, by ...

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Mar 22 2011

National Nutrition Month – March 2011: Graehm Gray

Hello my fans. I am interrupting my Best Diet in the Universe series, which I hope you all are reading and following, and want to mention National Nutrition Month.  Sponsored by the,  American Dietetic Association*, March 2011-Eat Right With Color,has been designated as the month to promote eating healthy and exercise. As you all know, The Nerdel Company’s prime health directives besides its motto   “everything good for kids,” includes making healthy choices in what you eat and to get plenty of physical activity. So what exactly does all this mean for you and me? Well, it has to do with following the newly released 2010 Dietary Guidelines for Americans** and  the physical activity guidelines as well. Let’s break it down into easy facts you can use: Here are the highlights: Manage your weight by: 1.  trying to prevent and reduce being overweight, 2. Improve your eating behavior and increase your physical activity Control the amount of food you eat daily. That means for those of you overweight, REDUCING your calorie intake. Portion Control. Increase your exercise and physical activity time DAILY! Cut back on the amount of time your are sitting!!! Closely watch your weight in each stage of your life and balance the calories in with the calories out! Cut back on salt-reduce the amount of salt in your diet to 2300mg daily. If you are age 51 and older,  African American,  have diabetes, hypertension ...

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Mar 20 2011

Best Diet in the Universe-Day 4 (Four): Graehm Gray

Hello my Best Diet in The Universe fans, are you ready to continue? We are at day four. Yes, you made it through three incredible days and you are almost finished with one week. How do you all feel? The feedback has been fantastic. Most of you have lost weight-the majority has lost over five pounds. Wow, just in three days. A few have lost over ten pounds! That’s amazing. Remember, on a diet like this, the weight loss is slow. This is a type of diet that can act as a maintenance program as well. Some people lose weight very quickly. While others lose slowly. It’s your metabolism ( that means how fast or slow your body burns energy) and how strict you are on this diet. Either way, this diet will make you healthy. Eating nuts, fruit, olive oil, yogurt, fish, vegetables-sounds very Mediterranean. And you are right. It is! The Mediterranean diets, in my opinion, are the healthiest diets in the world. Many studies* have shown beneficial effects of following the foods eaten in the Mediterranean countries. Helping heart disease, stroke, diabetes, and obesity are just some of the positive health benefits. So welcome to another episode of Man (or woman) versus diet!! In the right corner here we have you-a wonderful son, father or husband; or daughter, mother, wife, ready to do battle for truth, justice and ...

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Mar 03 2011

Best Diet in the Universe- The Prime Directive: Graehm Gray

Okay, lets take a step to the side my dieting fans. You have been on the three day diet. From the feedback so far, most have felt good and feel thinner. There may not be a large amount of weight dropped in these first three days, but your body is getting adjusted to the new eating pattern. Its an adjustment in your stomachs digestion mechanics and an alteration in your metabolism. We’ re trying to switch on the fat burning part of your internal engine. And we are starting its burning at a slow level. Most low carb (and zero carb) diets are dramatic in the first few weeks.  I have been on plans where you are not allowed to have any carbohydrates for two weeks. Wow, that’s strict. Yep! And yes, you lose a good amount of weight, but it gets put back when you start eating carbs again. The Best Diet In The Universe, adjusts your body’s metabolism slowly so you are able to eat carbs all the way through from the first few days and continue through maintenance. After all, most diets have several stages: a strict phase one, followed by a less strict phase two followed by a maintenance phase three and four. As I mentioned previously, you can lose weight on any diet you follow. It’s the re-gaining that’s the problem. I was watching the ...

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