The next training starts in March 2014 and applications are being accepted now. Participants receive 24 hours of training over four days:

• Basic nutrition
• Meal planning
• Cooking techniques
• Food safety
• Working with diverse audiences

At the end of the training, participants are equipped with the knowledge and skills to confidently help others improve their lives through balanced eating and healthy living. In return, participants commit to 30 hours of volunteer service within one year of the training.

Opportunities for service include health fair displays, food demonstrations at farmers’ markets, teaching food safety classes, submitting articles to the media on nutrition and wellness, assisting in running Extension nutrition programs for youth and adults, and much more!

The first 2014 training will take place over four Fridays in March: March 7, 14, 21, and 28 from 9:00-3:00 at the Fairlington Community Center. Application deadline: January 15. To learn more and to access an application, please go to:

http://offices.ext.vt.edu/fairfax/programs/fcs/MFV_training_2014_arl_ffx.html

Participants in the 2013 training prepare a healthy lunch

Balance is the key to success in many aspects of our lives. We strive to achieve work-life balance and balance our family budgets. We’re painfully aware of the risks of losing our balance on an icy sidewalk. When it comes to a healthy body weight, there’s another very important type of balance known as energy balance.

What is Energy Balance?

Over time, you maintain a healthy weight by balancing the energy you consume (from foods and beverages) with the energy your body uses (in normal body functions, daily activities, and exercise).

Energy balance is a simple equation:

–   Energy In = Energy Out = Maintain Weight

–   Energy In < Energy Out = Lose Weight

–   Energy In > Energy Out = Gain Weight

A calorie is the unit of measure we use to quantify the energy supplied by food. A calorie is a calorie, regardless of whether it comes from carbohydrates, fats or proteins.

To lose one pound of body fat, you need to adjust your energy balance by about 3,500 calories—either by consuming fewer calories or by exercising more.¹

The bottom line is – calories count!

Tracking Your Energy Balance

Many studies have shown that the simple act of writing down what you eat is a very effective weight loss strategy.

–   Write down what and how much you eat. Don’t forget to include drinks, sauces, spreads and snacks.

–   Write down the physical activities you do and how long you spend doing them. Include each activity that you do for at least 10 minutes at a time.

–   Find a tracking method that works for you. Keep a food and exercise journal, log your intake and activities on your calendar or phone, use an online calculator such as the USDA’s SuperTracker

or a mobile app such as MyFitnessPal.

–   Compare calories in to calories out. Online calculators make this easy, but if you’re doing it manually, here are a few guides that will help you to determine how many calories you need and how many calories you are burning.

¹http://www.health.gov/dietaryguidelines/dga2005/healthieryou/html/chapter5.html

By Sue Gonzalez, Master Food Volunteer

Over the past 20 years, as restaurants and food processors have competed to give you more for your money, portion sizes have dramatically increased. What began as a single-serving snack or drink now contains two or three servings. Studies show that we unintentionally eat more when faced with larger portions, so along with these oversized portions comes oversized waistlines.

www.nhlbi.nih.gov/health/public/heart/obesity/wecan/portion/index.htm

What’s a Portion Size vs. a Serving Size?

A portion is the amount of a single food item you choose to eat during a single meal or snack.

A serving is a measured amount of food–such as a cup or an ounce–used on the Nutrition Facts labels of packaged foods.

For example, bagels or muffins are often sold in portion sizes that constitute at least 2 servings. We often eat the whole portion, thinking that we have eaten a healthy amount, when in fact, we’ve overeaten.

What is a Standard Serving Size?

Standard serving sizes differ by type of food. One way to get a feel for serving sizes is to measure a fixed amount of some of your favorite foods and drinks to see what they look like in your plates and glasses. For example, measure 8 ounces of juice to see what this amount of liquid looks like in your favorite glass. The National Institutes of Health also provides a serving size wallet card that can help you estimate serving sizes.

http://hp2010.nhlbihin.net/portion/servingcard7.pdf

Avoiding Common Portion-Size Pitfalls

• When Eating Out: Split an entrée with a friend or ask the waiter for a “to-go” box and wrap up half your meal as soon as it’s brought to your table.
• When Eating In: Serve portions on individual plates, instead of putting the serving dishes on the table. You can also try using smaller plates and bowls, which make small portions look larger. 
• When Snacking in Front of the TV: Don’t eat directly from the package. Put a reasonable amount into a bowl and leave the rest of the package in the kitchen.
• When Counting Calories: It’s easy to check the calories on a food label without noticing the serving size the calories are based on. Don’t assume the calories equate to what is packaged as an individual portion.

Source:  How to Avoid Portion Size Pitfalls to Help Manage Your Weight, Center for Disease Control and Prevention, http://www.cdc.gov/healthyweight/healthy_eating/portion_size.html

At this year’s Reading Carnival Day, Arlington Traditional School students learned about growing and eating healthy food with books and hands-on activities, thanks to Master Volunteers at VCE.

Five Master Food Volunteers led activities on choosing foods from different food groups and identifying edible plant parts.

Students observed plants in action! Sprouted lentils demonstrated the power of seeds, when the conditions are right.

And, celery in a little food coloring demonstrated how stems transport nutrients through plants.

To provide a full “garden-to-fork” experience, students also rotated through outdoor activities with Master Gardeners and Master Naturalists. Activities with VCE Master Volunteers complemented fabulous fruit and veggie books, featuring illustrator Chris Arbo.