Northeastern University Dining Services Blog

Friday, February 1, 2019

HEART HEALTH


Valentine’s Day isn’t the only reason to celebrate in February. This month also includes National Wear Red Day and American Heart Month making it a perfect time to focus on heart health.

MOVE WITH HEART
To improve heart health, The Heart Truth® program suggests that we aim for at least 150 minutes each week of physical activity that gets your heart pumping. Their campaign encourages us to pledge to be more physically active and post on Twitter or Instagram with #MoveWithHeart. Post your own pledge, or look for inspiration by searching #MoveWithHeart.

KNOW YOUR NUMBERS
Ask your doctor to check your blood pressure, cholesterol, and blood glucose. Work with your doctor to improve any numbers that are not normal.

EAT WELL
Eating a diet that includes a variety of fruits, vegetables, and whole grains and limits saturated fat and sodium can help support heart health. Get started by including a few key foods in your diet:•
  • Tomatoes – Looking to go red naturally? Tomatoes are rich in potassium and antioxidant lycopene, which has been noted for its potential benefit on blood pressure. Enjoy tomatoes in a salad, sandwich, or omelet. Be sure to ask where and how your tomatoes are grown – tomatoes that are locally grown by farmers earning a fair wage are a win, win.
  • Fish – Many fish offer a source of lean, versatile protein along with heart friendly omega-3 fats. Be sure to use www.seafoodwatch.org to choose fish that is also sustainable.
  • Legumes – Beans, peas, and lentils have around 4-8 grams of protein and fiber per half-cup serving. These plant-based protein sources also support sustainable agriculture. Some experts say that growing legumes can help reduce water and fertilizer demand while helping to keep soil healthy.
Reference:1. https://www.theguardian.com/sustainable-business/food-health-sustainability-earth-johan-rockstrom2. https://www.ncbi.nlm.nih.gov/pubmed/22419532 3. https://phys.org/news/2018-05-legumes-sustainable-farming-future.html

Written by Mackenzie Harkey, MSPH and Julia Jordan.
February 2019
balanceittakesyou.com

Tuesday, January 29, 2019

FUEL YOUR WORKOUT

Tuesday, January 29, 2019 | 12:00 PM Posted by Northeastern Dining , , , , , , No comments

Are you kicking off the New Year with a new workout routine? Whether you are training for a marathon or just trying to become more active, eating well will support your goals.

FUEL
Working out without eating well is like trying to drive a car without gas (or a good charge). You won’t get very far. What and how much you eat will depend on your goals, but there are some general rules that should work for most of us. In the 1-4 hour window before you exercise, eat or drink some carbohydrates. The closer to exercise time you eat, the simpler and more familiar the item should be. Throughout the day make sure you are getting enough carbohydrates to match your intensity level. The harder the workout, the more you will need. If changing your weight is part of your goals, keep that in mind when choosing your food. If you are looking to lose weight, make sure you keep enough protein in your diet to maintain your muscle.

HYDRATE & RECOVER
We are generally more aware of how important drinking water is when it is hot out. Cooling isn’t the only reason we need water, though. You will tire more quickly and not see all of the benefits of exercise if you are dehydrated. Keeping a refillable water bottle with you can be a good reminder to drink. After exercise, focus on giving your body what it needs to recover, especially after very intense exercise. This will help you be ready for your next workout or activity. Water along with some carbohydrates and protein is a good mix for most. Apple slices with peanut butter, yogurt with granola or a grilled chicken sandwich are good examples.

MEASURING SUCCESS
Increasing your activity level should help you feel more energized. If you find yourself feeling especially tired or weak overall, this could be a red flag that you’re not meeting your nutrition and fluid needs. Regular visits and conversations with your doctor can help identify and address issues. A Sports Dietitian can also help with an individual nutrition plan to support your activity goals. Find one at https://www.scandpg.org/search-rd/.

Reference:Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance. J Acad Nutr Diet. 2016;116:501-528.

Written by Jennifer M. Roberts, MS, RD and Julia Jordan.
JANUARY 2019
balanceittakesyou.com