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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Mealtime Mindfulness: Food for Body & Soul

Written by Kristen Pruett-Tatum
Part of National Nutrition Month 2013

Pictures by Kristen Pruett-Tatum

Eating right does not have to be complicated or about deprivation.  For me, “Eat Right, Your Way, Every Day” can be as easy as refocusing your attention and rediscovering the internal cues inherent to all us.  It can start with simple things, like noticing how you really feel before you eat.  Are you hungry, bored, fearful, angry, anxious, or sad?  If the answer does not include physical hunger, try a healthier coping strategy, like talking to a friend or going for a walk.  If you are truly hungry, think about which foods would make your body feel most nurtured.  After selecting a meal, take the time to really experience it.  Enjoy preparing it.  If you have kids, let them help.  Consider spiritual or cultural meanings of your food, and all of the factors in nature and coordinated efforts of people all over that brought this food to you.  Turn off distractions, sit down, breathe deeply, and chew slowly.  Revel in your senses: the array of colors, textures, aromas, and flavors.  Use this precious time to appreciate and really listen to the loved ones with which you share your meals.  What are they curious about, struggling with, or discovering today?  Listen within and ask yourself if you are still needing nourishment, or if you starting to feel full.  Are you still enjoying the flavors and textures, or are you unconsciously devouring?  After the meal, you can continue checking in to see how your body feels over the next few hours.  Do you feel energetic, light, sluggish, or uncomfortable?  Use that information as a guide to wisely select foods in the future.   Eating right can be simple, flexible, and enjoyable.  If approached with mindfulness, it may not only fuel your body, but can be a gateway to better health, relationships, and quality of life.

Additional Mindful Eating Resources:

Hanh T. N., & Cheung, L. (2010). Savor: Mindful Eating, Mindful Life. New York:  HarperCollinsPublishers.

Harris, C.  (2013, March). Mindful Eating — Studies Show This Concept Can Help Clients Lose Weight and Better Manage Chronic Disease. Today’s Dietitian, 15(3), 42.  Retrieved from http://todaysdietitian.com/newarchives/030413p42.shtml#.

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Spice Up Your Life!

Written by Margaret Rawls
Part of National Nutrition Month 2013

I know many of you out there understand the importance of regular physical activity and a healthy diet. These keep your body healthy, your mood high, and boost your energy for the day.  

Picture by Margaret Rawls

Being on a schedule, I became dedicated to doing the same workout each day. Kickboxing all the time started seriously b o r i n g me, so I figured,

‘Hey! It’s time to start anew!’

Taking advantage of the outdoors around you is my recommendation to break out of a workout rut or simply start working out if you don’t already! Whether you live in the mountains and can hike, or simply take a walk or run in your neighborhood, grab a friend, get out there and do it! Try a new class at your local gym, too! Sunshine, cool breezes, birds chirping, friends – what could be better?!

Along with mixing up your exercises, don’t get stuck eating the same meals every day! As a college student, I find myself in the dining halls bee-lining for the same place each time I go. This gets old! Experiment with cooking, change up what you eat, and enjoy a variety of colorful meals with added spices to excite your taste buds! Don’t forget that your sweet tooth can be satisfied in moderation as long as you keep up your active lifestyle and healthy meal habits!

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Healthy Twist on Comfort Classics

Written by Kailey Proctor
Part of National Nutrition Month 2013

We all have those comfort meals that just speak to our soul. Often times these foods contain cholesterol, saturated fat, sodium and sugar, which are not very beneficial to our health. However, eating healthy doesn’t mean you have to give up your favorite meals. Spinach and Artichoke Dip is a beloved appetizer in America but not the best option when dining out. Yet with a few modifications, you can easily enjoy this delicious appetizer in a sandwich any time of the day!

Serves: 1

Time: 15 minutes

Ingredients:

Picture by Kailey Proctor

•  2 Slices of Whole Wheat Bread
•  2 Slices of Muenster Cheese
• 2 Tbsp of Part-skim Ricott
•  5 Artichoke Hearts
• Handful of spinach
• Olive oil for the pan
• Seasonings – Basil, Garlic Powder, Salt & Pepper

Directions:

1. In a small skillet, heat up some olive oil on low/medium heat.
2. Add your seasonings.
3. Sautee the spinach and cook until it turns deep green and wilts.
4. While the spinach is cooking, combine the ricotta and artichoke hearts in a bowl. Add a little garlic powder to the mix.
5. Once the spinach is done cooking, add the spinach to the ricotta/artichoke heart mixture and stir
6. Spread the spinach & artichoke dip onto two slices of bread.
7. Place the two slices of muenster cheese on top of the spinach & artichoke dip on one of the slices of bread
8. Take other slice of bread and make into a sandwich
9. Place onto a small skillet that is greased with olive oil
10. Flip when bottom is golden brown

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Stocking Your Pantry on a Budget

Written by Alison Tice
Part of National Nutrition Month 2013

How nice would it be to come home to a stocked pantry every day, while keeping the money in your pocket? I know that it may seem like a daunting task to fill your pantry while keeping your budget in mind; however you can overcome both of these obstacles at your local grocery store by just taking the time to complete a few simple steps.  

Picture by Alison Tice

The first step, check out your pantry before you go grocery shopping.  This way you have an idea of the items that you do have so you don’t buy items that you really don’t need.  

The second step is to plan your meals for the week.  By doing this, you can make sure that you have all the ingredients you need for the week.  It is also a good idea to stock up on the ingredients for your “go to” meals.  

The third step is to check out the local sales before heading to the store.  This opens up the opportunity to stock up on bulk items and nonperishable that you tend to use a lot, while saving money.  

The last step, and one of the most important steps, is to stick to your list!  Believe me I know how easy it is to walk by the snack isle and throw in some extra chips that you don’t need.  

After you have successfully stocked your pantry, make a standard weekly shopping list, checking off the items that you will need to purchase the next time you go to the store.  Being prepared is the best way to stay on your budget!

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