The Meat Conundrum

We all know we should eat less meat, right? It’s better for our health; it’s better for the planet, it’s better for the animals. We know that eating less meat is good for many reasons, but are we reducing our meat intake? For those that love meat but want to be mindful of their consumption, supermarkets and restaurants can be a tough place to navigate.

The conventional way of raising meat is burdensome to the environment and less than stellar for the animals. According to the CDC, pollutants from factory farms can have a negative impact on humans and animals. The animals that call these factory farms home are treated as commodities and often experience intense confinement and inadequate treatment. This method of raising animals is viewed as the solution to feeding our growing population but is this really the best way forward? If you’re omnivorous and want to embark on a more mindful way of eating, you don’t have to abandon your burger all together.

LESS MEAT, BETTER MEAT
To improve animal welfare, reduce our carbon footprint and improve our health, we as eaters must vote with our forks. We should all be eating less but higher quality meat. To do so, we need to seek out animal proteins that have a higher standard of welfare. Finding a local supplier that you can develop a relationship with is great but perhaps not possible for everyone. It’s also important to familiarize yourself with food labels. Look for labels with a defined set of publicly available animal care standards that are third-party verified. In the café, look for dishes that blend meat with other ingredients like a mushroom blended burger.

MOVE MEAT BEYOND THE CENTER OF THE PLATE
There’s no question better meat can be expensive. If we think of meat as an indulgence and reduce the quantity that we consume, we can feel better about putting our hard earned dollars towards the good stuff. In countries around the world where meat is a luxury, it’s typically a garnish to the main dish of rice or noodles and lots of produce. Incorporating more dishes into your diet where meat plays a supporting role can reduce your meat intake without the feeling of deprivation.

SKIP MEAT NOW AND THEN
Another way to reduce your meat intake is to take a break from it for a meal or two throughout the week. Customize this to fit your lifestyle. Pick a night of the week to make a meatless meal. Others might prefer to skip meat at breakfast and lunch and have a small amount of animal protein at dinner.

Reference:

1. http://www.fao.org/ag/againfo/themes/en/Environment.html
2. https://www.cdc.gov/healthywater/other/agricultural/afo.html
3. https://awionline.org/content/consumers-guide-food-labels-and-animal-welfare

Written by Julia Jordan.
OCTOBER 2018
balanceittakesyou.com

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Manage Stress

Stress and finding balance!
Stress – we all have experienced it – probably more often than we would like to admit!  Managing stress is possible, and when done properly, can be healthy and beneficial to our bodies.  When we experience stress, we automatically initiate our stress response, better known as the “fight or flight” reaction. This process is our body’s natural way of dealing with any stress that we face in our daily lives.

We can experience stress about negative events such as traffic or school deadlines…  as well as experience stress about positive, life changing events such as moving into a new place, completing a major project, starting classes….  Whether negative or positive, all events trigger stress, and the reality is, without it, life would be dull and boring!  How we handle stress is important.

Stress Eating
Many of us are guilty of it – emotional eating.  We love our favorite comfort foods and make sure they are available when we are feeling “stressed out.” During these stressful moments there is an actual hormonal reaction that can triggers emotional eating – cortisol is released, which is an appetite stimulant.  Therefore triggering our desire to overeat in the moment of stress.  Eating can also serve as a distraction, allowing us to put aside our worries for the time being.  Unfortunately, we often feel guilty after an episode of overeating to deal with stress.

Tips to Control Stress Eating

• Learn to distinguish between true hunger and purely emotional hunger
• Know your triggers and recognize consistent negative eating patterns
• Try comfort in another form, such as walking, watching a movie or talking to a friend
• Avoid making unhealthy treats readily available
• When you decide to snack, indulge in healthy choices such as fruit, vegetables or low fat snacks
• Exercise regularly and get enough sleep
• If you do find yourself emotionally eating – start fresh the next day! 

Helping Yourself
Managing stress starts within – only we know our bodies and our own personal limitations. It is important to schedule time for yourself and set reasonable standards for yourself and others.

Tips and Tricks to Manage Stress

• Exercise
• Stretch
• Get a massage
• Listen to good music
• Talk to family and friends about your feelings
• Get help when you need it
• Be realistic and learn to say NO if you may become overwhelmed
• Meditate or take a yoga class
• Indulge in a favorite hobby or activity

If you have tried self-help options but you still can't control emotional eating, consider therapy with a mental health professional. Therapy can help you understand why you eat emotionally and learn coping skills.

References:

1. Weight loss: Gain control of emotional eating: https://www.mayoclinic.org/healthylifestyle/weight-loss/in-depth/weight-loss/art-20047342. 
2. Why stress causes people to overeat: https://www.health.harvard.edu/staying-healthy/why-stress-causes-people-to-overeat

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CHOOSING THE RIGHT OIL

You’ve probably heard the term “good fats” used to describe foods like avocado, nuts, seeds and certain oils. These good fats have been connected to improved heart health and other benefits. With so many different oils available, how do you know which ones are the right ones for you?

ROLE OF OILS
Oils play a key role in some of the healthiest diets in the world. The Mediterranean Diet, for example, features olive oil prominently. Olive oil provides beneficial nutrients on its own and also helps make important nutrients in other foods more available. Lightly sautéing your vegetables in olive oil, for example, might actually be better for you than boiling or steaming them – and they will probably taste better.

CHOOSING OILS FOR HEALTH
While oils, like other fats, are high in calories, they also offer some health benefits. To promote good health, focus on oils that offer more unsaturated fats such as olive and canola oil. Reduce your use of oils that are high in saturated fats such as tropical oils. Avoid oils that are partially hydrogenated or foods that are prepared with partially hydrogenated oils. As of June 2018, the
FDA no longer allows the use of partially hydrogenated oils due to health reasons, but some products received an extension so you may still see it around for a few more years. For now,
avoid foods with partially hydrogenated oils in the ingredient list.

CHOOSING OILS FOR COOKING
Different oils will work better for different situations when cooking and preparing food. When sautéing, look for oils with higher smoke points like canola or peanut oil. Olive oil, with its lower smoke point is good for finishing a dish or in cold preparations like dressings and sauces because of the flavor and texture it adds. When baking, choose oils with neutral flavors. Regardless of which oil you use, remember to store it properly to prevent loss of quality. Keep oils away from heat and only buy as much as you will use in a couple months to reduce waste.

Reference:

1. Position of the Academy of Nutrition and Dietetics: Dietary Fatty Acids for Healthy Adults. J Acad Nutr Diet. 2014;114:136-153.
2. Final Determination Regarding Partially Hydrogenated Oils (Removing Trans Fat). Available at: https://bit.ly/2qxmpri

Written by Julia Jordan and Jennifer M. Roberts, MS, RD.
SEPTEMBER 2018

balanceittakesyou.com

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Local Produce

Summer is the perfect time to enjoy local produce because of the sheer variety of fruits and vegetables that are available. I’ve waited all winter for ripe berries, juicy tomatoes and sweet stone fruit. We get a few months of this bounty and when the season is over, we wait patiently for summer to come again so we can enjoy our favorites. Connecting and eating with the seasons can be rewarding but also a tough challenge as many of us now rely on grocery stores to provide year-round produce.

FUN FACT
Did you know that the average food item has traveled 1,500 miles to get to your plate? Seeking out local food, understanding how it was grown and learning more about the people who grew it can be an empowering experience. Not everyone has the opportunity to shake hands with the person that grew their food but for those that do, it carries more weight than a certification.

WAIT, THERE’S MORE
Did you also know that how we eat can have as big an impact on climate change as transportation and energy? When produce is shipped, flown or trucked long distances, it must be harvested before it ripens so as to survive the journey. Many producers started developing and growing varieties that held up to transportation and overlooked flavor and nutrition as desirable qualities in their produce. As a result, it is often less nutritious and less tasty, uses a lot of fuel and causes pollution. In addition to being hard on the environment, American farms, owned and operated by family members as a primary income, are disappearing.

BOTTOM LINE
There is huge value in supporting our local farmers. It’s important for our food security, our health, and future generations that we support the local agriculture and preserve flavor. Our annual Eat Local promotion kicks off this month and celebrates local produce and the mid-sized American family farm.

Look for ways to support local farmers in your area by visiting farmers markets, participating in Community Support Agriculture (CSAs) or supporting local co-ops. Localharvest.org is a great resource to find farmer’s markets and CSAs in your area.

Reference: https://bit.ly/2tik0CQ

Written by Julia Jordan and Jennifer M. Roberts, MS, RD.
AUGUST 2018
balanceittakesyou.com

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Calories on the menu

You may have noticed that restaurant menus have a new look. Along with price and description, you’ll now see calories listed on menus at restaurants, coffee shops, movie theaters and bakeries, among others.

Why put calories on menus?
Most of us eat about a third of our meals away from home. With that in mind, legislation was passed as part of the Affordable Care Act requiring calorie-posting on restaurant menus. The goal of the legislation was to make it easier for us to make informed choices about what and how much we eat while we are out.

Where you will and won’t see calories:
In general, we can expect to see calories on food and drinks that are served regularly at 20 or more locations under the same brand. This includes just about anywhere that serves food ready to eat, such as sports stadiums, coffee shops and restaurants. Chefs’ specials, seasonal dishes or items offered only for a limited time, however, will not be required to have calories listed. Independent restaurants with one or only a few locations and those that move from place to place (trains, planes and food trucks) will not be required to post calories for any of their menu items.

How to use calories on a menu:
Understanding how many calories we take in compared to how many we burn can be valuable in maintaining a healthy weight and an active lifestyle. For example, if your day will be very physically active, you will need more calories to keep your energy levels where you need them. On the other hand, if you are going to be sitting most of the day or are trying to lose weight, you will want to eat fewer calories. Comparing calorie levels for foods and drinks can help you make choices that most closely match your needs.

RESOURCES: 1. https://www.fda.gov/Food/GuidanceRegulation/GuidanceDocumentsRegulatoryInformation/LabelingNutrition/ucm515020.html

Written by Jennifer M. Roberts, MS, RD.
June 2017

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Plant Forward

A New Way of Eating
There’s a relatively new term buzzing around the food world that you may or may not have heard of, plant forward. What does that mean you ask? Plant forward focuses on more vegetable centric dishes with meat playing more of a supporting role. Think blended burgers, stir-fry’s or grain bowls where meat is almost like a condiment. Flavors are bold and it’s all about the dish’s deliciousness whether it happens to be vegan or vegetarian, or not. Diners aren’t interested in completely removing meat from their diets so embracing a diet that is mostly plants with some meat here and there provides a comfortable middle ground.

The Challenge with Red Meat
Conventional animal agriculture is resource intense and less than stellar for the environment. Ruminant animals release methane gas into the atmosphere which is about twenty five times more intense than carbon dioxide. Let’s face it, our country’s enormous appetite for beef is not so great for our health and the health of our planet. While most of us eat enough protein overall, they type of protein foods we are choosing could use some improvement. Shifting to legumes and other plant proteins can add important nutrients and reduce saturated fat. According to the NRDC, beef is approximately 34 times more carbon intensive than beans and legumes, pound for pound. You don’t have to completely cut meat from your diet to improve your health or your environmental footprint.

How to Eat More 'Plat Forward'
Chefs are not only swapping out red meat for other animal proteins but also creating insanely delicious plant forward menus that can be better for our waistlines and the environment. Load up your plate with more vegetables, fruit, whole grains and legumes. More plants on your plate tends to mean more nutrients and fewer calories…a win, win for health. There are also great options for diners that still want to include meat in their diets. The ‘Switch It Up’ campaign takes the basic burger and replaces it with healthier, delicious burgers that don’t include red meat, like grilled turkey burgers or blackened Portobello burgers. Want to reduce your meat intake but not sure how to get started? Start out slow and consider skipping meat in your meal every now and then. Our ‘Be a Flexitarian’ campaign encourages diners to skip meat once a week and offers flexibility and delicious plant forward dishes.

Reference:

1. https://www.nrdc.org/experts/sujatha-jahagirdar/less-beef-less-carbon

Written by Julia Jordan and Jennifer M. Roberts, MS, RD.
JUNE 2018

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Good for Mind & Body

Eating well can certainly improve our physical health, but what if it could improve our mental well-being as well? The DASH (Dietary Approaches to Stop Hypertension) eating plan has been tested, successfully by researchers since the late 1990s as a way to lower blood pressure. A recent study suggests that people who follow DASH may also have a lower risk for depression. DASH emphasizes fruits, vegetables, and low-fat dairy and is low in meats, sugar-sweetened beverages, and saturated fat making it an overall healthful way of eating for people with and without high blood pressure. Want to see if DASH is right for you? Get started with these key parts of the DASH eating plan.

Increase your fruits and vegetables
The DASH plan calls for 8-10 servings of fruits and vegetables per day, which is substantially more than the average American currently gets. Increasing your intake provides key nutrients thought to play a role in DASH’s success – potassium, magnesium and fiber. When buying fruits and vegetables don’t discriminate if something isn’t “perfect”. Misshapen produce has the same nutrients as grade A produce, so don’t let it go to waste. DASH also presents a great opportunity to support local farms. Look for menu items featuring local produce or stop by a local farmers market.

Don’t skip the dairy
If you haven’t been getting your 2-3 servings of low fat dairy since you drank milk with lunch in school, it may be time to reconnect with this food group. Calcium is another nutrient thought to help with DASH’s beneficial effect on blood pressure. If cow’s milk products are not for you, look for replacements that offer similar amounts of calcium, protein and vitamin D.

Bring on the nuts and seeds
In addition to protein, fiber, and magnesium, nuts provide an antioxidant that may work to lower high blood pressure. Aim for 4-5 servings per week to take advantage of this benefit.

Ready to take on the full DASH plan? Head to www.nhlbi.nih.gov/health/health-topics/topics/dash/ for all the details.

RESOURCES:
1. Diet Shown to Reduce Stroke Risk May Also Reduce Risk of Depression. https://www.aan.com/PressRoom/Home/PressRelease/1624
2. DASH ranked Best Diet Overall for eighth year in a row by U.S. News and World Report. https://www.nhlbi.nih.gov/news/2018/dash-ranked-best-diet-overall-eighth-year-row-us-news-and-world-report.
3. Lin PH, Allen JD, Li YJ, Yu M, Lien LF, Svetkey LP. Blood Pressure-Lowering Mechanisms of the DASH Dietary Pattern. J Nutr Metab. 2012;2012:472396.

Written by Jennifer M. Roberts, MS, RD.
May 2018

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