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Archive for August, 2009


My recent trip to Olive Garden uncovered some interesting facts about how much those extras add up!  Do you like to partake of the breadsticks with your lunch or dinner?  Heres the facts of eating two Olive Garden Breadsticks:   

Breadsticks (with garlic-butter spread)  Calories 300 

Total Fat 4 (g)   Sat. Fat 0 (g)   Sodium 800 (mg) 

Carbohydrates 56 (g)  Fiber  4 (g)  

Be sure to factor this into your daily calories on your next visit!

Reducing calories “in”

Most of us know that balancing our calorie intake with the calories that our bodies uses, we can maintain or lose weight.  There are several things you can do to achieve this balance, but one of the most important is watching the portion size of the foods you eat. 

I recently gave a presentation to a group of factory employees on healthier eating, and several participants’ questions centered on  what is too much? It may be easier to compare the size of your portions to common things.  For instance, the recommended daily portion of  lean meat is no more than 6 ounces.  A serving of cooked meat or poultry or fish (3 ounces)  is about the size of a deck of cards or 1/2 of a large chicken breast. 

With pasta, you want to consider your total daily intake of all pastas, breads, and cereals.  A serving is 1/2 cup of cooked pasta or rice, or 1 slice of bread.  Most of us only need 4-6 servings a day; therefore,  one plate of your favorite fetticini on the Hill could stack up to 4 servings!

Most of us need about 3-4 cups of low-fat milk or milk products such as yogurt or cheese.  Obviously, its the low-fat adjective that’s important when choosing whether to add cheese to that burger!

For more details on nutrition, go to the Nutrition section on the right side of the page, or for details and suggestions on portion sizes and a menu planner.

Quiz your Health

Maybe not as fun as the dozens of Facebook quizzes that drag you into multiple choice havens, yet you may walk away with a wealth about your health.  Information that is,  about your risk of major diseases affecting our society today can be found at

Developed over the past ten years by world-renowned experts with the  Siteman Cancer Center at Barnes-Jewish Hospital and Washington University School of Medicine , Your Disease Riskcollects the latest scientific evidence on disease risk factors into one easy-to-use tool.  Categories include heart disease, diabetes, osteoporosis, stroke and of course, cancer and hosts tons of resources for prevention.  This is a great site to arm yourself with more information about health and disease prevention.