Eat. Play. Love.

Written by Lauren Gerity
Part of National Nutrition Month 2013

Picture by Lauren Gerity

In an effort to decrease obesity rates in young children as well as adults the American Heart Association and the NFL have teamed up to implement the Play 60 Challenge.  In today’s society one in three children are overweight due to poor eating habits and lack of exercise. It is suggested in order to decrease theses numbers and live a heart healthy life children as well as adults should be getting at least 60 min of physical exercise a day.  This will help in reversing the trends in childhood and adult obesity. Although watching our food intake is crucial, exercise and dieting go hand in hand. Without one or the other it becomes hard to maintain a healthy lifestyle. A great way to monitor your obesity levels is through your body mass index or BMI. There are certain set standards that allow us to determine if you are overweight or obese.

Tips to follow:

-          Exercise 60 min a day

-          Play sports, run, or walk outside
-     Visit a local community playground or park
-     Working out in a group can make the workout more enjoyable
-     Monitor your food intake through the MyPlate guidelines, which help with portion sizing and plate variety

An active lifestyle is healthy lifestyle so ask yourself:  Have I done my 60 minutes of exercise today?

References

American Heart Association.  (2013).  Play 60 challenge [Electronic image].  Retrieved from http://www.heart.org/HEARTORG/General/NFL-Play-60-Challenge-Registration-Form_UCM_313060_Form.jsp

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Curb Your Cravings, Your Way!

Written by Ashley Leupold
Part of National Nutrition Month 2013

Cravings have a way of ruining a healthy diet.  They come and even though I know I should eat a salad for lunch, I end up reaching for a greasy burger instead.  How can we curb our cravings?  Here are my top three cravings, and what I eat to curb those appetites in a delicious, craving filling choice:

Picture by Ashley Leupold

If you are craving French fries, try baked sweet potato fries instead!  Sweet potato fries are savory and hearty, and they are a superb alternative because they leave you feeling full and satisfied, have fewer calories than French fries, and are full of vitamins, such as beta-carotene, vitamin A, Vitamin C, Calcium, and Folate!

Are you craving a burger?  Try this protein option instead: a grilled chicken sandwich with fresh tomato and lettuce on top!  Flavorful, tender chicken and crisp, fresh vegetables make for a meal that is low in fat while high in protein.  Also try adding a side of juicy, rich grilled vegetables for extra taste and nutrition.

My favorite food, and the food that I crave the most, is Cherry Vanilla Ice-Cream, but lately I’ve started eating cherries over a square of angel food cake instead!  Cherries are sweet, luscious, and great dessert choice.  Angel food cake is light and mellow, tastes delightful and sweet, and is low in fat and calories as well. 

Cravings are tricky to please, but with these healthy alternatives you will be on your way to eat right, your way, every day. 

References

Agricultural Research Service.  (n.d.).  Nutrient data library: Nutrient data for sweet potatoes. Retrieved from http://ndb.nal.usda.gov/ndb/foods/show/3192?fg=&man=&lfacet=&format=&count=&max=25&offset=&sort=&qlookup=sweet potato

Agricultural Research Service.  (n.d.).  Nutrient data library: Nutrient data for cherries. Retrieved from http://ndb.nal.usda.gov/ndb/foods/show/2195?fg=&man=&lfacet=&format=&count=&max=25&offset=&sort=&qlookup=cherry

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Happiness and Your Overall Health while on a Budget!

Written by Matthew D'Aria
Part of National Nutrition Month 2013

Times can be tough these days for everyone. For one reason or another we are forced to be on a tight budget, in one or many aspects of our lives. Unfortunately, because of these tight budgets we may be missing out on the joys of life; the little nuances that keep us sane and make our hearts fill with joy or for some people, hope. You can still achieve this level of happiness, even on a tight budget, but ultimately, the decision to find happiness lies with you.

Do you like to be outdoors?

Picture by Matthew D'Aria

Try hiking; let Mother Nature distract you from your busy life by soaking up her beauty and calmness.  The National Park Services website has lists of parks and hiking trails in or around your area.

http://www.nps.gov/index.htm

Interested in going out for a night on the town?

Check your town’s website or newspaper of lists of events, most of which are free of charge.

Do you like to cook?

Try “surfing the web” for a recipe that you always wanted to try, wanted to cook for loved ones.  Here are some helpful tips that the Academy of Nutrition and Dietetics put out while grocery shopping and on a budget.                                                                                                                              

http://www.eatright.org/Public/content.aspx?id=5493                                 

              

You can also get your child involved in cooking. Margaret Hopkin of Utah State University’s Cooperative Extension has put together some recipes and ideas for getting your children involved.

http://extension.usu.edu/Morgan/files/uploads/Cooking%20with%20children%201.pdf

Remember, these are only a few options to a very long list. It is up to you to take charge of your overall health and happiness…I implore you, at least once a week, to find that one special thing that separates you from your busy life; so that you can find that calm and soothing state of happiness.  You can live happy, feel happy and be happy…even on a budget! Sometimes, it is just as easy as walking out your front door.

Picture by Matthew D'Aria

References

National Park Service, U.S. Department of the Interior (2013).  National park service.  Retrieved from http://www.nps.gov/index.htm.

Academy of Nutrition and Dietetics. (2013).  10 tips for eating right-affordably. Retrieved from http://www.eatright.org/Public/content.aspx?id=5493

Hopkin, M. (2008). Cooking with children. Retrieved from http://extension.usu.edu/Morgan/files/uploads/Cooking with children 1.pdf

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Fresh is Best

Written by Chris Burkett

Part of National Nutrition Month 2013

Picture taken by Chris Burkett

When I was a kid I thought of green beans as a nasty grey-green limp vegetable that tasted like salt and came straight from the can. I’m sure many of you have a similar memory to mine, whether it is with green beans or some other fruit or vegetable. 

Now imagine this:  a bright green, fresh, and firm green bean with a nice crunch when you bite into it. Does that not sound much more appetizing than a limp grey-green string bean? Not only does it sound more appetizing, but that fresh green bean is much more nutritious than the canned one. 

In one cup fresh green beans that have been boiled with no salt, there is 12.1 mg of vitamin C and 1 milligram of sodium. Compare this to one cup of canned green beans with only 4.1 mg of vitamin C and 376 milligrams of sodium! 376 milligrams of is a lot considering you’re only allowed 1500 milligrams of sodium per day. The point that I’m trying to make with these numbers is that fresh food is more nutrient dense, making it much more nutritious for the average person! Additionally, if you’re trying to get into a healthier lifestyle fresh is best for you! Not only are they better for you but fresh veggies pack more bang for your buck. 

At my local Kroger fresh Green Beans cost $1.79 per pound or about $0.11 an ounce. Compare this to a $1.00 twelve ounce bag of mixed veggies at $0.12 an ounce, and how can you not go fresh? As a poor college kid, I’m seeing the benefit of fresh food since fresh is cheaper and more nutritious. But you should decide for yourself:  is fresh really best?

References

Nutrient data for 11053, beans, snap, green, cooked, boiled, drained, without salt. (n.d.). Retrieved from http://ndb.nal.usda.gov/ndb/foods/show/2841

Nutrient data for 11056, beans, snap, green, canned, regular pack, drained solids. (n.d.). Retrieved from http://ndb.nal.usda.gov/ndb/foods/show/2843

Kroger weekly ads. (n.d.). Retrieved from http://krogermidatlantic.mywebgrocer.com/Circular/KROGER-402/004021168/Categories/Frozen/581/1

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Pick the Foods Just Right for You!

Written by Amy Milstead
Part of National Nutrition Month 2013

We all know that there are no two people who are exactly the same. Well, this also applies to our own health and diet when it comes to our food choices that we make on a daily basis. We all have our unique food preferences, traditions, and possibly restrictions. It is time to enhance our personal way of eating to make it healthier and nutritionally dense!

The food we eat really does affect the way we feel and function on a daily basis. Try to be conscious of the foods you consume. “You are what you eat” is in fact a true statement. Strive to make half of your plate fruits and vegetables, while the other half consists of whole grains and a protein source. Whether you are “spicing up your place” or “green-ing up your plate” we can all make some informed adjustments to our diets to better our own well being. Aim for simple meals consisting of fresh whole foods and less processed food items. Challenge yourself to try two new vegetables every week! Better yet, why not try a new vegetable tonight for dinner?

Picture by Amy Milstead

Quick tips to incorporate more whole foods in to your diet:

-Use quinoa as a base of a vegetable stir-fry or chili

-Keep sliced raw vegetables and hummus in the fridge to have on hand

-Roast chickpeas in a little coconut oil with spices for a crunchy and healthful snack

-Toss frozen spinach or kale in your banana/berry smoothie

-Choose almond butter in place of peanut butter (to boost vitamin E)

-Add 2-3 servings of green leafy vegetables to your diet this week

References

Hansdottir, L. (Photographer). (2013). Nutritional assessment [Image]. Retrieved from: http://www.faqs.org/nutrition/Met-Obe/Nutritional-Assessment.html

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Do You Have Time for a Nutritious Meal When You Are Constantly on the Go? You Do Now!

Written by Shannon Lloyd
Part of National Nutrition Month 2013

Americans are constantly on the run. When you have multiple places to be and a to-do list that runs off the page like most of us do, finding healthy meals on the go can be a struggle without proper preparation. How can busy individuals incorporate the balance of fruits, vegetables, grains, and protein the USDA recommends every day? With a little imagination I have found quick and easy meals that pack in the nutrition. One of my favorite on-the-go meals takes MyPlate and transfers it to a cup.

Smoothies are a great resource for those of us constantly on the go; they come in many flavors so that you can keep things interesting throughout the week, and believe it or not, can easily contain all of the nutrients on the MyPlate model. Some of my favorite smoothies contain a mix of delicious fruits and vegetables, healthy protein, bone boosting dairy, whole grains, and essential dietary fats. I’ve created a simple smoothie base that is easily modifiable to all taste preferences. Enjoy your own nutritious creation the next time you find yourself with no time!

Picture by Shannon Lloyd

Smoothie Base

·         1 cup milk or non-dairy substitute

·         ½ cup yogurt- if you are looking to up your protein intake, Greek yogurt contains more grams of protein in a single serving when compared to regular yogurt

·         Your choice of frozen fruit and vegetables- Be creative! Bananas, mangos, strawberries, sweet potatoes, spinach, carrots… The choices never end!

Nutritious Add Ins

·         Nut butter- Natural nut butters are a great source of protein and essential fatty acids plus they taste great!

·         Ground flaxseeds or chia seeds- Both are great sources of Omega-3 fatty acids

·         Oats and other cereal varieties- Whole grains give your smoothie added fiber to keep you fuller longer

     References

     United States Department of Agriculture.  (2013).  My Plate.  Retrieved from http://www.choosemyplate.gov

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Exercising & Healthy Eating for the Casual Gym Goer

Written by Jonathan Neddo
Part of National Nutrition Month 2013






Today’s society has evolved rather dramatically over the past few decades regarding nutritional fallacies and dietary fads.  Some of which you have heard of or maybe even tried at one point.  These fad diets are often promoted via blogs and various other media outlets (books, news, etc), and are typically presented without scientific validation (such as the Paleolithic Diet).  One of these grossly overemphasized points is that there is an “anabolic window” of sorts after a casual gym goer’s lift, and that you need a protein shake with some carbohydrate cocktail to fully recover and maximize muscular growth.   This common occurrence, while not detrimental in its adherence, is not entirely necessary.

The primary focus should instead be the dietary intake throughout the entire day, outside of this “window” and whether it meets the needs for growing musculature.  While diets are very individualized based on varying degrees of activity and dependent upon goals, following MyPlate recommendations (illustrated by the image below) alongside a slightly improved protein intake (preferably from lean meat sources such as chicken, fish, or steak – totaling 0.55-0.73g of protein/lbs total bodyweight per day) will provide optimal nutrients for muscle growth.  So long as you eat a balanced meal within 4-5 hours either way of your lift, the amino acids (muscle’s building blocks) from this meal will still be circulating and thus able to rebuild your muscles from taxing them during a workout. 

Bodyweight	Daily Protein Intake
125 lbs	69 – 91g
150 lbs	83 – 110g
175 lbs	96 – 128g
200 lbs	110 – 146g
225 lbs	124 – 164g

The message is to eat as you feel necessary, whether that includes adding a post-workout shake in or instead waiting a few hours to prepare a balanced meal.  Both will notice the same muscle gain while the latter may even garner more micronutrients if the meal includes fruits and vegetables.  To assist meeting the daily intake, a quick rule of thumb is a deck of cards being equivalent to 3oz of meat and roughly 20g of protein.  

References

De Lira-Garcia, C., Bacardi-Gascon, M., & Jimenez-Cruz, A. (2012). Effectiveness of long-term consumption of nuts, seeds and seeds' oil on glucose and lipid levels; systematic review. Nutr Hosp, 27(4), 964-970. doi: 10.3305/nh.2012.27.4.5781

Erskine, R. M., Fletcher, G., Hanson, B., & Folland, J. P. (2012). Whey protein does not enhance the adaptations to elbow flexor resistance training. Med Sci Sports Exerc, 44(9), 1791-1800. doi: 10.1249/MSS.0b013e318256c48d

Meal [Photograph].  Retrieved March 21, 2013, from:  http://img2.timeinc.net/health/images/slides/lean-chicken-digestive-400x400.jpg

MyPlate [Digital image].  Retrieved February 21, 2013, from:  http://www.choosemyplate.gov/images/MyPlateImages/JPG/myplate_white.jpg

Weisgarber, K. D., Candow, D. G., & Vogt, E. S. (2012). Whey protein before and during resistance exercise has no effect on muscle mass and strength in untrained young adults. Int J Sport Nutr Exerc Metab, 22(6), 463-469.

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