What will be illegal with the new federal tobacco law:

• selling candy-flavored and fruit-flavored cigarettes
• putting tobacco company logos on sporting, athletic or entertainment events or on clothing and other promotional items
• placing outdoor tobacco ads within 1,000 feet of schools and playgrounds
• using terms such as “low tar,” “light” or “mild” – so-called light cigarettes make no difference to a smoker’s health

In addition:

• cigarette packages will carry larger warning labels, up to 50% of the surface of one side
• tobacco companies may be required to reduce the amount of nicotine in cigarettes

Lawmakers have been trying to pass this legislation for over a decade. 70% of the House voted in favor, as well as 79% of the Senate.

And according to CNN:

Despite a significant decrease in the percentage of Americans who smoke in recent decades, more than 400,000 Americans still die from tobacco-related illnesses every year, the president noted. Tobacco-related health care costs exceed $100 billion annually.

Obama signs bill putting tobacco products under FDA oversight, CNN, June 22, 2009

Shape Magazine and The Breast Cancer Research Foundation are hosting “Pilates for Pink“, a day in which women across the country will be doing pilates to raise money for The Breast Cancer Research Foundation. Mark September 28th on your calendar, and take a Pilates for Pink class at your local gym or yoga studio (find one here).

If you are planning to be in New York City on Sunday, September 28th, 2008, take a Pilates class at Union Square. It sounds like a win-win situation: you get a free pilates mat, a free bag, and a great workout, all for just a $25 donation to the Foundation.

As an FYI, it is estimated that about 126 out of 100,000 women will get breast cancer each year. According to the National Cancer Institute, 1 in 8 women will get breast cancer in their lifetime.

As Breast Cancer Awareness Month will soon be upon us, any step we can take to increase awareness, support, and funding for a cure for breast cancer is a step in the right direction.

Aha! You thought we weren’t actually doing the 100 Push-up Challenge, didn’t you? In fact, we just started week 3 last night. And boy was it hard!

As a review, the hundred push-up challenge is a 6-week-long training program that will get you to the point of doing 100 push-ups in a row.

Initial Test

In my initial test, I was able to do 25 straight push-ups.

Stacie, on the other hand, has never been one for push-ups. So in the initial test, Stacie eeked out 3 push-ups. I also “strongly urged” her to work on her form, but now, in Week 3, she has much better form. It’s all about practice and strengthening those support muscles.

Week 1

We decided to do our training on Mondays, Wednesdays and Fridays so that we can take the weekends off. It works out for us fairly well, except some days we’re doing push-ups at 11pm, just before bed (thanks to my graduate classes).

The training schedule for Week 1 didn’t seem too strenuous to me, nor for Stacie (although form was a problem initially, as mentioned). On the 5th sets, where I need to do at least 7, 10 or 15, depending on the day, I was able to push out 15, 17 and 15. On Day 3, I was exhausted from swimming all day with visiting family.

For Stacie, she decided to pace herself and just do the listed numbers. She didn’t quite catch on to why you need to push yourself on the last set until week 3, but I’ll talk about that soon.

Week 2

In Week 2, the numbers inched up a little, but they were still manageable. Again, I was able to push out a few more during the 5th set, but Stacie was just able to do the minimums. If you recall, her max during the initial test was just 3 push-ups, but if you look at the Week 2 Schedule, you’ll see the highest number for Level 1 as 6 push-ups on several days and several sets.

But she didn’t give up and didn’t fail to get through each set. Plus, her form was improving so that she was able to keep her head up higher (almost horizontal to the body). If you find your head down below your heart while doing a push-up, you have bad form. You can see proper form push-ups here, as well as alternative forms if you just can’t do the standard push-up.

On this past Saturday, I decided to test myself to see how many push-ups I could do on my off day. I was able to push out 32 straight push-ups, which is a 22% improvement. You can see the updated max number in the sidebar graph (currently over to the left of the screen).

Week 3

Oh boy, I guess I didn’t look ahead to see what we were in for in Week 3. I had to double-check the numbers to make sure they weren’t typos! Sure enough, though, I had to do sets of 25,17,17,15 and M25 (minimum 25). Ok, I think I can do that, and I did. I was even able to push out 27 on the last set (2 extra) to finish the night with 101 push-ups total.

But poor Stacie. I had no idea her training requirements would jump so much. She went into shock when I told her the numbers: sets of 15,12,12,10, and M15 (minimum 15). But she’s only done 6 at most! How can they more than double the minimum set?

But guess what…Stacie was able to do 15 in a row on her first set. That’s an 80% improvement over her initial number (3). And then she did 12, then 12 and then 10. But that last set killed her. She did 8, then quickly did 3, then 4. I guess it’ll count on this one, but now she knows what’s in store for her on Wednesday!

How about YOUR progress?

So how are you doing with the program? How about starting it today if you haven’t yet? If you can only do 1, then at least it’s a start. And if you can’t do any, try out the alternative push-up forms. I may sound belittling, but that’s just me being a guy. Perhaps you have wrist problems so you can only do knuckle push-ups, or wall push-ups. Anything counts as long as you’re consistent and you’re improving.

So give it a try and see if you can get to 100 push-ups in 6 weeks! And keep checking back for our own progress as well!

Tuesday (April 22nd) is the 29th annual Earth Day. Take some time today to try to make the world–or at least your life–a better, cleaner place.

What are some nutrition-related Earth Day points?

1. Do you usually buy bottled water? One step you can take for Earth Day is to stop using bottled water and drink good ol’ tap water. Think of how much energy and waste saved if you just drank tap water. After all, there’s the energy costs of making the plastic, recycling it, and then there’s those who throw away the bottle instead of recycling it, increasing waste. If you are concerned that your tap water is not safe, talk with your city water plant or check online at the Environmental Protection Agency (there’s a ton of good info on this site). Most (90%) of our tap water is safe to drink, and you will be notified by your water supplier if your water is not safe.
2. Reduce/reuse/recycle eating utensils/food storage containers. Use a regular plate and wash it instead of paper or plastic. Use a coffee mug; if you usually buy coffee “to go”, invest in a coffee mug and get refillable coffee. Use reusable containers for food instead of containers that you would just throw away.
3. Use cloth napkins instead of paper napkins. Then all you have to do is wash them (only when there’s a full load of laundry, of course). I know it’s easier said than done, but give it a try. On that note, think about using a cloth handkerchief instead of tissues too!
4. Recycle your food containers–recycle aluminum cans, cardboard, paper, etc.
5. Buy products that have less packaging (instead of being individually wrapped inside a bigger container). For instance, instead of buying 100 calorie packages, buy a larger bag and portion them into different reusable containers yourself.
6. Use the microwave to cook small meals, as it uses less energy than gas or electric ovens.
7. Walk or bike instead of taking your vehicle places that are close by. Use public transportation if available in your town. You’ll be amazed at how fewer trips you realize you really NEED to take if you force yourself to rely on pedal power or the bus!
8. Take the stairs instead of the elevator/escalator. Not only is this good for the environment, it’s good for you!

These are just a few steps you can take to make the world a better place. See the US Government’s Earth Day site for more information.

_{Photo by LollyKnit}

How this marathon differs from most marathons is that in order to run, you must qualify for it:

• You had to have run a prior marathon in under 3 hours 40 minutes (females, for the under 34 years old group) or 3 hours 10 minutes (males, under 34 years old group).
• The times increase by 5-15 minutes per age group; however, for the 80 year olds (and above) they need to have completed a marathon in under 5 hours (men) or 5 1/2 hours (women)–how tough!!

I think that this will be an amazing race and would be awesome to watch! Although the course appears to mostly be downhill, there are some major hills later in the race (see course map for details). At about 16-17 miles, there is a pretty steep hill, and it ends with a series of hills–not fun when the runners have already run 20 miles. About 20,000 runners have signed up to run the race.

So if you’re in Boston tomorrow, take some time today to cheer on some runners (even if just in spirit). If you’re not in Boston, or just can’t make it to the course area, go for a walk or run yourself. Go marathoners!!!

Today is the one year anniversary of Building Nutrition! THANK YOU for reading our site and learning from us! We appreciate each and every one of you and, as always, welcome your comments and feedback.

So, today, I’m going to take a different approach and post about a few of my favorite articles:

First article: Mental Challenges to Weight Loss. In this article, I described some motivational techniques to help you stick to your goals.

First series of articles: Marathon Training Tips for New Runners (written by my husband); it was series of 7 articles that describes several parts of new running: equipment, shoes, motivation, hydration, etc. Check it out if you are thinking of training for a marathon, or if you want some tips on running in general.

Some of my favorite posts:

Great physical activity websites for kids–I always enjoy finding fun activities online that encourage healthy eating and physical activity.

18 ways to eat healthy during the holidays–this post is timeless! There will always be family gatherings and holiday parties to attend, and I like to help all of you keep your weight and food intake under control!

Healthy cooking during the holidays–this post, too, is timeless, on how to reduce calories in foods without skimping on taste. Check it out!

Great nutrition and physical activity gifts for kids, part 1 and 2–I also enjoyed these posts because it’s so crucial for kids to learn about nutrition and enjoy being active. And then, I bought one of the games for my nieces and got to play it with them–and hear my niece say “this game makes me sweaty” was priceless!

I have also enjoyed several of my National Nutrition Month® posts, but more of those articles to come.

I have varied my posts a lot over the year, from reviewing books and foods I’ve tried, to running and exercise tips, motivational strategies (including treating yourself right), and small nutrition changes you can make to become healthier (and ways to get in those key nutrients). I have enjoyed the first year of my website and enjoy helping you, the reader, build your nutrition and fitness knowledge and build a healthier you!

Please feel free to contact me if you have any specific articles that you would like to see in the future. Once again, Thank You!

_{Photo by Sandra}

What is a registered dietitian and how are we different from other “nutrition experts”? Is that person at your gym a reliable resource? What about the person behind the counter at your local vitamin shop?

Who can claim to be a Registered Dietitian

A Registered Dietitian (RD) is someone who has completed all of the following:

1. Completed approved nutrition classes and has a bachelor’s degree in nutrition or a health related field
2. Completed a “supervised practice program” (i.e., internship) from a healthcare organization, community agency, foodservice corporation or accredited university (with a combined undergraduate or master’s program). These are usually 1/2-1 year in length. This is similar to an externship for nurses. These have to be accredited by the Commission for Accreditation of Dietetics Education.
3. Passed a “board” exam, like lawyers, doctors, and nurses must do (among other fields). Once you have passed the exam, you earn the title “Registered Dietitian.”
4. Complete continuing education credits to maintain registration. We have to have 75 credits every 5 years. These may include classes, reading journals and books, and going to conferences, to name a few.

So, those are the basics that need to be completed to become an RD. Many dietitians may have specialties and/or obtain further education (like a PhD) to practice in the field of nutrition. Some examples of specialties include: Certified Specialist in Pediatrics, Renal Nutrition (kidney disease), Nutrition Support, and Diabetes.

For example, I have a Master’s Degree in Nutrition, am a Registered Dietitian, am Licensed to practice in the state of Maryland (some states also require licensure to practice in that state; Maryland is one of them), and am a Certified Nutrition Support Dietitian. Wow!

Not only that, but an RD has a code of ethics that we need to follow. For example, it isn’t right to persuade you to try a fad diet because I might be trying it, but I need to give you good, solid nutrition advice that is backed by research. Does that make sense?

So what IS the difference between a dietitian and a nutritionist?

Any registered dietitian can also call themselves a nutritionist, but a nutritionist may not necessarily be a registered dietitian. It’s best to ask the person who gives you nutrition advice at the gym, at the vitamin shop, at the grocery store (anywhere really!) if they are a registered dietitian, because only RDs are the true nutrition and food experts.

A “Nutritional Consultant” is not the same as a registered dietitian and does not have the level of training that an RD has. I like to think of it this way: when you are having health problems/are sick, you wouldn’t ask your veterinarian for human medical advice, you’d go to your doctor, who is the expert in human medical matters and has the appropriate education and training. Therefore, when you are concerned about nutrition and food matters, go to the source, the expert, the RD! And when in doubt, ask for the person’s credentials and education!

If you are interested in meeting with a registered dietitian, feel free to contact me if you are in the Washington DC metro area, or see the American Dietetic Association’s website to locate an RD in your area. Thanks!!!

Fuel Your Imagination

What a fun slogan! By fueling your body, you can fuel your imagination! Kids who eat breakfast have been shown to do better on tests (especially in math and reading) and improve their speed and memory in cognitive tests. If you have kids (or if you’re a kid at heart), you should check out the School Breakfast website. On the site, you can take some “cosmic quizzes” and learn about breakfast. Did you know that 49% of Americans start their day off with a bowl of cereal? I’m one of those people!

Many of us may think that school food isn’t healthy, which is actually not true. School breakfast actually provides (and is required by the government to provide) 25% of the recommended daily allowances for calories, protein, vitamins A and C, calcium, and iron. Schools are required to keep the total fat of the meal to less than 30% of calories and saturated fat to less than 10% of calories.

Some school breakfasts that your child’s school may be providing this week are (all come with milk):

• Monday: Molten Space Cereal (oatmeal) with asteroids (raisins) and space dust (brown sugar)
• Tuesday: Blast-off Burrito (breakfast burrito with corn, tomatoes, peppers, onions, and salsa) with Rocket Wedges (potato wedges)
• Wednesday: Pluto Pancakes (in memory of the “planet-no-more” I bet) and Saturn Sausages (turkey sausage)
• Thursday: Galaxy of Grub (cold cereal and an apple with peanut butter or critter munch–animal crackers, cheeries, goldfish, and peanuts)
• Friday: Faraway French Toast with Space Syrup (french toast, syrup, yogurt, and grapes)

Some important information about the School Breakfast Program:
Last year, about 9.9 million children in more than 84,500 schools and institutions participated in the School Breakfast Program (which is about a 6% increase from the previous year). If your child’s school participates in the School Breakfast Program, your child is eligible to buy breakfast at school. You will need to fill out an application to determine eligibility for free or reduced-cost breakfasts. And, in case you’re wondering, your child’s school does get reimbursed some for participating in the Program.

Who may benefit from the School Breakfast Program

1. Kids who aren’t hungry when he/she wakes up in the morning
2. Kids who do not typically have time to eat in the morning before school
3. Kids whose families are having a hard time providing meals for them

If your school provides breakfast and your child typically eats it, ask them this week if they are having any of the fun foods listed above. If your school doesn’t provide or if your child eats breakfast at home, consider making the above foods in honor of this week. Whatever the case, enjoy your breakfast this week!! Remember to model behavior for your child! A child who sees a parent or teacher eat a healthy breakfast will more than likely want to do the same, so lead by example!

The MyPyramid Meal Plan is designed for healthy individuals over the age of 2 years. If you have a health condition, it is best to talk to your doctor and dietitian to find out what diet is best for you before embarking on this meal plan.

What can the MyPyramid.Gov website do for you?

1. Tell you how many calories (roughly) that you need each day.
2. Give you a meal plan that tells you how many fruits, vegetables, grains, meats/beans, and milk you need each day and provide you with information on serving sizes and examples for each food group.
3. Link you to a tracking system that you can use to type in every food item you eat in a day. Pretty cool if you ask me!
4. Give you some information on physical activity.

There is also information on the website for kids and pregnant and breastfeeding women.

So, let’s check it out!

Here are instructions for using the MyPyramid.gov website

1. Go to the MyPyramid.Gov
2. Click on the link to the right of the page for MyPyramid Plan.
3. Enter your age, sex, weight, height, and activity level (to get an estimate of how many calories you need a day). Once you do this, it will tell you, on estimate, how many calories you need each day, and how many servings of grains, fruit, vegetables, meat/beans, and milk you need each day. If you are overweight, it will kindly tell you so and it will then give you a meal plan for how to eat to lose weight.
4. For an example, click on the “tips” link to the right of the grains. You will see some examples of how to incorporate these food items into your daily meal plan. It will also give you links on the right of this page on what counts as a serving of whole grains. You can click on the tips for each of the food groups.
5. At the bottom of this page, it links you to some example of ways to incorporate physical activity into your life.
6. On the right of the page, you see links to “view, learn, and print more”. You can print out a checklist of this information (i.e., “print a PDF version of your results”).
7. On the right of the page, under the “view, learn, and print more” section, click on the My Pyramid Tracker. This will take you to a free website to enter in what you eat and see how it measures up to the guidelines. (You must register to the site, but it IS free). How awesome is that? You can also do that with your physical activity!

Well, I hope that you enjoy the MyPyramid.Gov website. It’s a useful tool for helping with weight management and control.

So often, we turn to the latest “quick fix” to lose weight or get healthier. How many of us have tried a “fad diet” or a “diet pill” to help us lose weight? What about those herbal supplements that someone we know has said is the “miracle” to their health and success? Unfortunately, there is no magic bullet or quick fix to lifelong health.

This month’s theme, “Nutrition: it’s a matter of fact”, reminds us that we need to look at the facts. The MyPyramid system (formerly the Food Guide Pyramid) and the Dietary Guidelines for Americans are based on evidence. These guidelines are from “evidence-based medicine”, which means that research has been done, and this is what the research shows.

The American Dietetic Association recognizes these top 10 Nutrition Facts. These facts will be discussed here at Building Nutrition throughout the month of March:

1. Eating right doesn’t have to be complicated. Use MyPyramid.gov to develop a personalized plan for lifelong health. (stay tuned to my post tomorrow on how to use this site)
2. The best nutrition advice is based on science. Before adopting any changes to your diet, be sure the information is based in scientific fact. (see above!)
3. Get your food and nutrition facts from the expert: a registered dietitian (RD). RDs are uniquely qualified to translate the science of nutrition into reliable advice you can use every day.
4. Balancing physical activity and a healthful diet is your best recipe for managing weight and promoting overall health and fitness.
5. Think nutrient-rich rather than “good” or “bad” foods. The majority of your food choices should be packed with vitamins, minerals, fiber and other nutrients—and lower in calories.
6. Look at the big picture: No single food or meal makes or breaks a healthful diet. Your total diet is the most important focus for healthful eating.
7. Prepare, handle, and store food properly to keep you and your family safe from food-borne illness. More to come on this topic! (you can also see my previous post on food safety for information on keeping food safe in hot weather)
8. Don’t fall prey to food myths and misinformation that may harm rather than benefit your health.
9. Read food labels to get nutrition facts that help you make smart food choices quickly and easily.
10. Find the healthy fats when making food choices. By choosing polyunsaturated or monounsaturated fats, you can keep your saturated fats, trans fat, and cholesterol low.

So stay tuned this month to these topics, and feel free to subscribe to our RSS Feed or our email newsletters to stay up-to-date. Also, feel free to email me if you have any suggestions or comments. Thanks and Happy Nutrition Month!