Posts Tagged ‘Nutrition’

By Sue Shekut, Owner, Working Well Massage, Licensed Massage Therapist, Certified Wellness Coach, ACSM Personal Trainer

On September 5th, Whole Foods Market® Wellness Club™ will be open for business! And Working Well™ Massage will being offering table massages for the first time in a Whole Foods Market® location!

Learn to eat food in new and exicting recipes!

What is the Wellness Club™ and Why Should I Join?

Confusion is often the biggest impediment to losing fat, decreasing risk of disease, and regaining general health and vitality. Americans are spending more money, time, and energy on their health than ever before, yet they are still getting sicker. It’s time has come to change this pattern and the Whole Foods Market® Wellness Club™ can help! Developed by medical doctors, the Whole Foods Market® Wellness Club™ will feature courses and lectures, inspirational and informative skill-building classes, supper clubs and special events, coaching and support, and a network of local businesses (yoga, fitness, spa holistic care.)

The Why’s and the How’s of Healthy Eating From the Wellness Club™

It’s important for all of us to understand the “why” and benefits of a plant-strong, whole food, healthy fat, nutrient-dense diet. But, knowing why without knowing how doesn’t get us very far, does it? There are thousands of articles all over the web explaining how to eat healthier and why we should. But the truly amazing and helpful thing about Whole Foods approach to healthier eating is that their new program offers you the how: the practical tools, cooking techniques and recipes to ensure that your new healthier lifestyle is sustainable. Founded on in-depth medical and nutritional research the Wellness Club™ is intended to support the transition to a healthier lifestyle.


Wellness Club™ Membership Includes:

• 10% Discount on a wide variety of select healthier foods throughout the store

• Unlimited classes in cooking, nutrition, fitness & healthier lifestyle choices

• Breakfast and Supper Club discount

• $5 Discount on Yoga classes (normally $15)

• A $15 discount on one-hour table massages (limit 4 per month) regularly $80 in the Wellness Club™

• Access to a growing network of local businesses that promote health and well-being and provide additional benefits to Wellness Club™ members

• Private Coaching and Cooking Instruction discount

• Free cooking demos

• Free Nutrition 101 classes

Check out the new Wellness Club™ website for details on how you can become a Wellness Club™ member and start your new journey to a healthier lifestyle…with your friends at Whole Foods and Working Well™ Massage!

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By Sue Shekut, Owner, Working Well Massage, Licensed Massage Therapist, Certified Wellness Coach, ACSM Personal Trainer

I was looking up calorie and nutrition information and came across a great resource for both…from Self magazine. Self’s Nutrition Data is fairly inclusive. They provide excellent nutritional data as found on nutrition labels (calories, fat, fiber, sugar, carbs and vitamin content).

Self Nutrition Data also provides (from their website):

• A Nutritional Target Map™ (patent pending) which tells you how nutritious (nutrient-dense) and filling (calorie-dense) a food is based on two measurements, The Fullness Factor™ (FF) which rates foods on a 0 to 5 scale that predicts the satiating effect of the food and The ND (Nutrition Data) Rating which scores foods on a 0 to 5 scale based on the FDA recommendations for a healthy diet.

• Nutrition Data’s Opinion which awards foods 0 to 5 stars in each of three categories, based on their nutrient density (ND Rating) and their satiating effect (Fullness Factor™).
Caloric Ratio Pyramid™–This graphic indicates the percentage of the food’s calories that are derived from the three main macronutrients—carbohydrates, fats, and protein.

Estimated Glycemic Load™–Nutrition Data estimates the Glycemic Load of foods and recipes using a proprietary eGL formula.

• IF (Inflammation Factor) Rating™–Nutrition Data estimates the inflammatory or anti-inflammatory potential of individual or combinations of foods using a proprietary formula developed by Monica Reinagel. Foods with positive IF Ratings™ are considered anti-inflammatory and those with negative IF Ratings™ inflammatory.

The Nutrient Balance Indicator™ lets you see at a glance the nutritional strengths and weaknesses of a food, and can help you construct meals that are more nutritionally balanced.

Protean Quality–Each spoke on the Protein Quality Indicator™ represents one of the nine essential amino acids. The size of each spoke is proportionate to the percentage of the optimal level for that amino acid.

For an example of how a nutritional page for a food item looks, click here for info on the nutritional content of Part-Skim Milk Mozerella cheese.

Here is a list of all the other Nutritional data provided on the Self site:

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By Sue Shekut, Owner, Working Well Massage, Licensed Massage Therapist, Certified Wellness Coach, ACSM Personal Trainer

Where can you find free information about nutrition and healthy eating? Try the American Dietetic Association here. The ADA link to info for the general public is here.


What Is the American Dietetic Association (ADA)?

The American Dietetic Association is the world’s largest organization of food and nutrition professionals. ADA is committed to improving the nation’s health and advancing the profession of dietetics through research, education and advocacy.  It’s tough to know how to make feed your family and yourself. There is a wealth of conflicting info on line about the best eating and physical activity habits. ADA can help you in your search for answers. Registered dietitians (RDs) are the food and nutrition experts and provide the information on the site. ADA articles and recommendations are based on evidence based practices backed up by research in the field.

I like the ADA site because it’s easy to navigate, has great suggestions and is backed by evidence based practices.


Fresh fruit

A sample of some of the great info on the ADA’s Eat Right site:


Nutritious Family Meals Made Easy

Breakfast Basics for Busy Families

Healthy Weight Loss Description and Guides

How to Eat Healthy When Eating Out

Food Allergies and intolerance

The Benefits of Organic Foods

Check it out and see if the ADA site has helpful info for you and your family!




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By Sue Shekut, Owner, Working Well Massage, Licensed Massage Therapist, Certified Wellness Coach, ACSM Personal Trainer



Nutrition+exercise=Good Health

Today I came across an article about a gym that offers cooking classes and teaches basic nutrition to its members. Sadly for Chicagoans, the gym isn’t located in Chicago, but in Pittsburgh, PA. But maybe some enterprising Chicago gym owner/Entrepreneur will like the idea and start one here in the city of restaurants! Hint hint.”An article by Debbie Black in the FOR THE PITTSBURGH TRIBUNE-REVIEW describes the fitness/nutrition experience of My Fitness  Kitchen here:

With over 23 years of experience working in the fitness industry, the owner of My Fitness Kitchen, Mark Rullo is an exercise physiologist, a certified strength and conditioning specialist, a medical exercise specialist and certified golf fitness instructor.

Gym members can learn to cook from nutritional recipes and are trained in a healthy lifestyle starting with calories, cooking and eating. My Fitness Kitchen recommends supportive nutrition, stressing the need for oxygen to work muscles, concern for muscles, and relaxation and recuperation.

Read the entire article here.

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By Sue Shekut, Owner, Working Well Massage, Licensed Massage Therapist, Wellness Coach, ACSM Personal Trainer

Today I received an email from a group I belong to, Building a Healthier Chicago. They profiled a local Chicago area chef who has a company, Centered Chef Food Studios,  that combines good nutrition with culinary arts.

Focusing on natural ingredients, owner Chef Ryan Hutmacher reinvents “health food” and doing so, shows that “nutritious” and “delicious” are compatible.  Ryan is well known within the marathon and triathlon community in Chicago, as well as within the corporate sector. His own personal story of trial and triumph has inspired countless to reinvent their own lifestyles.

As chef Ryan’s Culinary Wellness Initiative has grown, he and his team created a new culinary studio.  In this multi-story, state-of-the-art facility, Ryan and his team meld culinary arts and nutrition through practical solutions that use education and entertainment to promote individualized wellness.

They offer interactive cooking studios (one of which is a gluten free test-kitchen) along with live and filmed cooking demonstrations, and hand-on cooking classes.

Centered Chef Studios specializes in supporting people who manage disease states such as: Diabetes, Cancer, Obesity, Multiple Sclerosis, Hypoglycemia, Heart Disease, Elevated Cholesterol/Blood Pressure and Digestive Disorders.  They also offer options to help alleviate food allergies.  In addition, they work closely supporting the nutrition of endurance athletes and business people who need to balance demanding schedules with proper nutrition.

According to the Centered Chef website, the idea of being centered is key to good health: Being centered is the relationship between how we feel and how we perform in our lives. You can achieve this state by eating well, exercising, getting enough rest, and engaging in meaningful activities and relationships. As food experts, we know good nutrition is at the core of fueling a healthy mind, body and soul. With the right foods as part of your healthy lifestyle, you will experience increased physical health, energy and mental awareness.

Watch the 15 minute video of Chef Ryan’s transformation from an overweight, smoker, with pre-diabetes turn into an Ironman in great health here. If he can do it, so can you!

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By Sue Shekut, Owner, Working Well Massage, Licensed Massage Therapists, Certified Wellness Coach, ACSM Personal Trainer

Check out a great site to check the calories of your foods via Calorie Count here. According to the site,  you can use Calorie Count in one of two ways:

Diet Your Way

Calorie Count doesn’t prescribe a particular diet. Eat any foods you want as long as you burn more calories than you consume.

Get Help from Friends

Motivation is very important in dieting! Get support and encouragement from our community to stay on track – permanently!

The Calorie Count Website gives you some basics about nutrition that should help you get started no matter what your  approach to dieting and fat loss. Read the following excerpts from the website below.

What are calories?

Calories are the amount of energy that is produced by a given quantity of a food. Calories are supplied by the carbohydrate, protein, fat, and alcohol in food.

Why count calories?

Fact: When you eat more calories than you need, you gain weight. The wild card is determining what you need because there are so many variables. In general, an individual needs only the calories he is able to burn. You can maintain a healthy weight by matching the calories you take in to the calories you burn day-after-day. You lose weight by taking in fewer calories than you burn.

Counting calories is a real eye-opener. Research shows that most people don’t realize how many calories they eat. They don’t see the extra calories that come from large portions and from high fat foods.

As a weight loss method, calorie counting doesn’t give you rules about what, when, and how much to eat. The only recommendation is to have a balanced diet of the foods you prefer within your calorie requirements. Calorie counting induces people to adjust their food choices, portions, and physical activity to reach their calorie goals.

Diet & Nutrition Tools from Calories Count

Diet  Profile

Determine Your Diet Profile
Take our test and learn about your food habits
Cell Phone

Nutritional Info on Your Phone
Use your cell phone to analyze foods on the go
BMI Tool

BMI Tool
Determine your ideal weight
Burn  Meter

Burn Meter
Learn your calorie burn profile

Food & Recipe Databases

Food Browser

Food Browser
Browse our database of 109,000 foods
Recipe  Browser

Recipe Browser
Browse our database of 362,000 recipes
Recipe Analyzer

Recipe Analyzer
Get the nutrition facts on your favorite recipes
Unit  Converter

Unit Converter
Convert common kitchen and dietary measurements

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By Sue Shekut, Owner, Working Well Massage, Licensed Massage Therapist, Certified Wellness Coach, ACSM Personal Trainer

I found such a cool site I have to share it with you! You notice that I post a lot about nutrition fitness and overall wellness to help you learn how to better take care of yourself. Well, what’s the point of all that anyway–good nutrition, fitness and health? Trust me it’s not to save the government and my insurance company money (although it will). Maintaining good health contributes to:

• a better quality of life

• less dis-ease and hospital stays

• the ability to be more active and productive (sure, some sick people work but not as efficiently)

• a longer life

By now you are likely saying, OK, Sue get on with it, what’s this cool site already? It’s called Living to 100.com. And it provides you with a really nifty life expectancy calculator. What’s so cool about it? Well, for starters, I think entering in some data and finding out your projected life expectancy is pretty cool. Even better, once you calculated your projected age, the feedback section goes through each lifestyle area and explains what you are doing well and where you need to improve.
In one test you can easily see how all the fitness and nutrition and other wellness choices you make impacts your life expectancy. It’s a great way to see how simple changes in your daily life can impact your health and longevity. And the feedback section provides links to other links about specific elements of your health like calcium supplementation, quitting smoking and exercise info.

Dr. Perls Creator of the Life Expectancy Calculator

I took the test and it said I will live to be 96 if I continue to maintain all my healthy lifestyle habits. Of course it also told me I can add a few years to my life by working less, exercising more and taking an aspirin a day. Should I go for 100? Looks like I better do a better job of financial planning for my later years  since I may live quite a long timer!

Take the test yourself and see what it tells you about your lifestyle choices and where you can improve to increase your projected longevity. Use the calculator here.

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