FYUL: Anti-Inflammatory

FYUL is a program focused on making it easy for you to find foods that are embedded with health benefits also known as functional foods that are important to your personal lifestyle!

Anti-Inflammatory: Foods made with antioxidant ingredients that may help prevent and relieve inflammation

Choose foods to fight inflammation!

When foreign substances (allergens, chemicals, viruses, bacteria, etc.) enter the body, it will often trigger the body to reject and fight against it. In this instance, the body is reacting and this creates inflammation within the body. When thinking about this time of year we want to make sure that we are reducing our risk for illnesses, especially during finals and upcoming holidays!

Many people will turn to medication and/or supplements to combat inflammation and/or reduce their risk of illness this time of year. However, these may not be necessary as the foods we eat may help reduce inflammation. Researchers are still trying to determine the actual specifics, but what we do know is that eating a well-balanced diet of fruits, vegetables, whole grains, healthy fats, plant proteins and/or lean animal protein will help keep your immune system healthy.

The following foods are considered anti-inflammatory

• Fruits such as strawberries, blueberries, cherries, apples, and oranges
• Vegetables such as tomatoes, spinach, and kale
• Omega-3 fatty acids that are found in flaxseeds, walnuts, salmon, tuna
• Healthy fats such as olive oil

It is important to note that certain foods may increase inflammation, such as highly processed foods and fried foods. Therefore, you would want to limit these foods.

So when you are studying for finals reach for a snack of an apple, orange, strawberries or blueberries to try to stave off viruses this season! And of course, work on getting adequate rest and sleep as that is important during finals and it has also been shown to help reduce inflammation!

Resources:

1. What is an Anti-Inflammatory Diet. Accessed December 5, 2019 https://www.eatright.org/health/wellness/preventing-illness/what-is-an-anti-inflammatory-diet
2. Foods that fight inflammation.  Accessed December 5, 2019 https://www.health.harvard.edu/staying-healthy/foods-that-fight-inflammation

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Gifts That Inspire Well-being

The season of gift giving is quickly followed by the season of health focused resolutions. Support your friends’ and family’s efforts by gifting them something that will support their goals.

EDIBLE GIFTS
Have you perfected a delicious and nutritious soup, sauce or snack? Make an extra batch to give as a gift. You can use holiday themed cookie cutters to make snack bars or even to chill pesto and other sauces in small portions with a festive look. If you think they won’t be able to enjoy what you have made within a few days, consider giving a ready to make gift that includes the dry ingredients and a recipe to follow. Mason jars make great containers for just about any food and can be easily decorated. Want to give something a little more flexible? Consider a subscription to a fruit and vegetable delivery service. New services that help to rescue produce that would other wise go to waste are available in many areas. Search for “imperfect produce delivery.”

CULINARY GIFTS
It is easy to go overboard with kitchen gadgets, especially if kitchen space is tight, but some tools are well worth it. Consider a grater/zester. They don’t take up a lot of space and can be used to quickly zest citrus and to grate things like cheese, garlic or ginger. A good knife is a must too. If you know someone who is just getting started with cooking, a good chef knife is a must. Cooking magazine subscriptions can help inspire people who already have all the gadgets.

FITNESS GIFTS
Do you have a playlist that keeps you motivated when exercising? Share it by printing it out and presenting it with a gift card to download the songs. Have a friend who travels a lot? Resistance bands are super packable and can be used for a variety of stretches and exercises. Wearable fitness tracking devices work for a variety of fitness levels and tend to require little tech knowledge to operate. Or, give the gift of an experience with a trip that includes things like hiking, biking or other activities that keep everyone moving.

Reference: These tips were provided by our team of nutrition and sustainability experts. Read more at weeatlivedowell.com

DECEMBER 2019
weeatlivedowell.com

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FYUL: Sustained Energy

FYUL is a program focused on making it easy for you to find foods that are embedded with health benefits also known as functional foods that are important to your personal lifestyle!

Sustained Energy: Foods that combine lean protein, good fats and fiber to create the right nutrient balance to sustain energy

When choosing cuisine consider foods that provide a feeling of fullness as well as satisfaction. Choose items with taste and that you feel good about eating. Feeling good about your choice(s) does not mean that you made the “healthy” choice or the “right” choice or the food you “should” choose.  It means that you picked the items that have flavor and provided a feeling of fullness in a comfortable way.

When we choose foods we enjoy and eat them until we are satisfied then we are more likely to provide ourselves with sustained energy throughout the day. This will help you continue on with your day by being productive in school, work, exercise or sports.

In order to provide yourself with sustained energy you should think about balance. It’s important to incorporate cuisine from various food groups - protein (plant or animal), whole grains, fruits and vegetables, and fats. When you make balanced choices then you are more likely to feel satisfied with your meals and snacks.

Consider eating meals and snacks throughout the day (and avoid skipping) that incorporate at least 2-3 food groups listed:

Protein

• Yogurt
• Milk
• Nuts
• Peanut butter or another nut butter
• Chicken, turkey, ham, cheese, tuna, hummus

Grains/Carbohydrates

• Whole grain bread
• Pita bread or a wrap
• Rice
• Pasta
• Crackers, pretzels, graham crackers, whole grain cereal

Fruit

• Apple
• Orange
• Banana
• Peaches
• Berries (strawberries, blueberries or raspberries

Vegetables

• Carrots
• Avocado
• Cucumbers
• Broccoli
• Salad (lettuce, carrots, tomatoes)

Sample snacks

• Apple with cheese or peanut butter
• Cucumber and hummus
• Cereal with milk
• Graham crackers and peanut butter or almond butter

Sample meal

•  Peanut butter, banana on 2 pieces of bread with a cup of milk
• Turkey, cheese, avocado, lettuce, tomato on a wrap with an apple

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Recycling

The average American generates a lot of trash, about 4.4 pounds per person according to the EPA. Recycling is a great way to reduce the amount of trash going to landfills, prevent pollution, and conserve resources.

Most of us were taught in elementary school to reduce, reuse, and recycle, but figuring out what items are actually recyclable can be daunting. Consumers want to do the right thing but often find it confusing. Variation in recycling programs across the country and unclear labeling make the task a challenge for the average person.

When we recycle correctly, we give products a new life and improve the environment. You can do your part to help keep the recycling system strong by keeping it clean and free of contaminants. Here are a few tips to remember when recycling at home.

DO YOUR RESEARCH
Look into guidelines in your area and read up on what your town or city accepts for recycling. Doing a little bit of research will ensure that you don’t end up tossing something that will clog the system.

CLEAN & EMPTY
A little bit of food residue is okay, but everything should be as clean and dry as possible to avoid contaminating the rest of the materials.

NO PLASTIC BAGS
Plastic bags and plastic wrap are recyclable, but not through your curbside pick-up. These items get tangled in the equipment at the recycling facility and cause issues. Recyclables should be loose in the bin and not in plastic bags.

WHEN IN DOUBT, THROW IT OUT
If you are not sure if something is recyclable, the safest thing to do is throw it in the trash, so you don’t contaminate the recycling.

GO BEYOND THE KITCHEN
Don’t forget you can recycle other items throughout your home, such as bathroom items like soap containers, shampoo, and conditioner bottles.
 
Reference:Source: https://archive.epa.gov/epawaste/nonhaz/municipal/web/html/

Written by Julia Jordan
NOVEMBER 2019
balanceittakesyou.com

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FYUL: Protein Packed

FYUL is a program focused on making it easy for you to find foods that are embedded with health benefits also known as functional foods that are important to your personal lifestyle!

Protein Packed: Foods that include carbohydrates and protein that give muscles the fuel they need to recover after working hard.

To achieve peak performance during a workout it is important to consume a healthy well-balanced diet most days. A diet that provides a variety of foods can provide you with all of the necessary nutrients your body needs. Something very important when it comes to working out and building lean body mass is replenishing the fuel you used during the workout.

Consider this, protein is not a major fuel source during physical activity (carbohydrates are the major fuel source during a workout), however, protein is extremely important for recovery and is needed for muscle growth and repair! Most active individuals need slightly more protein than a less active person.
When you are training be sure to consume adequate protein, but always back it up with adequate carbohydrates to ensure adequate muscle repair.

After workout/recovery snacks are extremely important and these snacks should be consumed within about 30 minutes after an intense workout. Recovery snacks should contain about 45- 50 g of carbohydrates and 10-15 g of protein to promote muscle protein synthesis (i.e., repair and build up muscles).

Here are a few examples to meet your carbohydrate and protein needs:

• Milkshake or yogurt/fruit smoothie (1 cup)
• A large bowl of cereal with milk (~ 1- 2 cups)
• 2 small cereal bars + fruited yogurt
• 2 cups flavored milk (chocolate, vanilla, or strawberry)
• 2 slices of toast with 2 eggs
• 2 slices of toast/bread with 2 ½ Tbsp peanut butter or lean turkey or ham
• 1 large banana and 2 ½ TBSP peanut butter
• 2- 4 full graham cracker sheets with Greek yogurt or 1 cup of milk

Convenience vs. Whole Foods:

• Energy bars are great when you are on the go!
• Choose energy bars that contain carbohydrates, protein and fat.
• Look for high-quality protein sources- from milk (casein and whey), egg, or soy.
• Limit intake of bars with trans fats (partially hydrogenated oils) or saturated fat (palm oil)
• Keep in mind that It is important to choose whole foods before supplements whenever possible
• Compare the cost of supplements (protein powders) with the cost of foods (protein-rich foods) with similar nutritional value

When it comes to working out, think of food as fuel and aiding in building and repairing muscles.  Make it a goal to consume meals and snacks containing a balance of protein, carbohydrates and fats throughout the day!

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NATIONAL SEAFOOD MONTH

October is National Seafood Month and a great time to clear up some confusion about fish. On one hand, thanks in part to their omega-3 fatty acids, fish has been credited with everything from making us smarter to decreasing heart disease risk. On the other hand, we see warnings about avoiding fish because of mercury and other toxins. Add sustainability factors like over-fishing and by-catch and it can be difficult to decide if fish should have a place on our plates.

FISH AND HEALTH
The most recent Dietary Guidelines recommend that most adults eat fish twice per week. Fish offer a unique combination of protein and beneficial fats that has been linked with lower risk of heart disease and improved brain development in babies. Certain fish, however, have been found to contain higher than recommended levels of the toxic metal methyl mercury, and shouldn’t be eaten frequently. Varying the type of seafood you eat can help reduce your chances of taking in too much mercury.

FISH AND SUSTAINABILITY
The oceans may seem to have an endless supply of fish, but that may not be the case. Advances in how we fish have had unintended consequences for the overall health of ocean life. Issues such as over-fishing and by-catch have taken a toll and are threatening the sustainability of our seafood supply. Many fish, however are raised and caught in a way that helps maintain the health of the oceans overall. If you want to consider the sustainability of ocean life when choosing your fish, you can consult guides such as those available through Monterey Bay Aquarium’s Seafood Watch program.

BOTTOM LINE
Current research suggests that the benefit of eating fish in recommended amounts outweighs the potential risks. Being selective in your fish choices can help you maximize the health benefits while reducing potential exposure to toxins and negative impacts on ocean life. The Environmental Defense Fund’s Seafood Selector offers suggestions for fish that are both good for you and good for the ocean.

Reference:

1. U.S. Department of Health and Human Services and U.S. Department of Agriculture. 2015–2020 Dietary Guidelines for Americans. 8th Edition. December 2015. Available at http://health.gov/dietaryguidelines/2015/guidelines/
2. EDF Seafood Selector. Available at http://seafood.edf.org/

Written by Jennifer M. Roberts, MS, RD

OCTOBER 2019

balanceittakesyou.com

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FYUL: Heart Health

FYUL is a program focused on making it easy for you to find foods that are embedded with health benefits also known as functional foods that are important to your personal lifestyle!

Heart Health: Foods that are packed with Fiber and Heart Healthy Fats

Choosing foods that will benefit your heart is always a good idea! If you choose foods that are in their whole form such as fruits, vegetables, whole grains, fish, nuts, beans, lean meats then you are taking the right steps. If you are not there yet it is not too late to make some small changes to make a positive impact. Keep in mind that while we can make choices about the foods we eat- we cannot choose or change our family health history or age, but that does not mean that you should not implement heart-healthy food choices!

Here are some tips to get you started!

• Choose nutrient-dense foods that are also a good source of fiber and antioxidants that have a protective effect on cells in the body. Nutrient-dense foods will also provide many other vitamins and minerals. Including whole grains (cereals, rice, pasta, and oatmeal), fruits, and vegetables at meals and snacks will help accomplish this.
• Choose foods that are rich in omega-3 fatty acids because that will help with reducing inflammation in the body. Consider incorporating foods such as wild salmon, tuna, flaxseeds/flax meal, and walnuts to have this benefit.
• Choose oils that are high in mono- and poly-unsaturated fats as these are good for your heart. You can find the best sources among olive oil, nuts, avocados, sunflower and safflower oils. Limit your intake of trans fats and saturated fats that are found in many processed foods (crackers, cookies and other packaged baked goods). Also keep in mind that although coconut oil may taste good and add flavor, use this tropical oil in moderation as it is high in saturated fat. Saturated fats have been found to raise blood cholesterol levels, therefore this can be harmful over time. 

Making heart-healthy choices is important at any age. It does not mean you have to remove foods you love, it simply means adding nutrient-rich foods into your day! The good news is that it includes treats such as dark chocolate, which is rich in antioxidants!

Here is a recipe that is a great way to start your day with heart healthy option. This is also a great snack option!

Overnight Oats

• ½ cup Quaker Oats
• ½ cup lowfat milk or a milk substitute
• ½ cup Greek yogurt (plain or vanilla)
• ¼ cup blueberries, raspberries or peaches
• 1 TBSP honey

Add Quaker Oats to your container, pour in milk, and add in fruit and Greek yogurt. Top with honey before refrigerating

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WHOLE GRAINS: THE WORLD TOUR

September is Whole Grains Month and this year the Whole Grains Council is celebrating under the theme “Whole Grains: The World Tour.” Whole grains are an important part of some of the world’s healthiest diets. If you haven’t yet made half of your grains whole, now is a great time to start.

BETTER FOR PEOPLE AND THE PLANET
Whole grains have been tied to improved health in many studies and current recommendations suggest that we choose whole grains for at least half of the grains we eat. Whole grains are a part of the Mediterranean Diet, DASH diet and other healthy eating patterns across the world. Whole grains were also identified as part of a Planetary Health Diet in the recent EAT Lancet report. Whole grains could help us feed more people with less land through lower water requirements, improved soil fertility and reduced waste.

WHOLE OR NOT?
Sometimes whole grains are obvious, but other times it can be a little tricky to identify whether or not a food has whole grains. When shopping, looking for the Whole Grain Stamp can be a quick and easy way to identify whole grains. The stamp will also let you know how much whole grain is in the product. While all foods with the stamp have whole grains, not all whole grains will carry the stamp. Specific statements like “100% whole wheat” or “14g of whole grain” can also lead you to whole grain foods. Be cautious of vague use of the words “whole grain” like “made with whole grain” because you might only be getting a small amount of whole grains. The following words in the ingredient list also let you know there are whole grains present: whole grain [name of grain], whole wheat, whole [other grain], stoneground whole [grain], brown rice, oats, oatmeal (including old-fashioned oatmeal, instant oatmeal), wheatberries. Ingredients are listed in order, so the earlier in the list, the more the food contains.

JOIN THE CONVERSATION
Inspire others and get inspired by using and following #wholegrainsmonth on social media. If you tried a new whole grain recipe or dish and enjoyed it, post it. Looking for some menu inspiration for dinner? Search the hashtag for recipes and serving ideas.

Reference:

1. Whole Grains Council available at wholegrainscouncil.org.
2. Summary Report of the EAT-Lancet Commission available at eatforum.org.

SEPTEMBER 2019
balanceittakesyou.com
Written by Jennifer M. Roberts, MS, RD

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HAVE A PLANT™

Have a plant. That’s it. No numbers, no specific foods. Just have a plant. This simple message is the new campaign by the Produce for Better Health Foundation (PBH). Moving past prescriptive messages about how many servings per day, Have a Plant™ focuses on how eating fruits and vegetables can help us feel happier and healthier.

WHY FRUITS AND VEGETABLES?
Eating more fruits and vegetables is thought to improve physical health, but there may be another reason to put some plants on your plate. Recent research suggests that eating more fruits and vegetables might make us happier and more satisfied with life. The DASH diet, which is full of fruits and vegetables, has also been linked to both physical and mental health benefits. With short- and long-term benefits and almost no downside, eating more fruits and vegetables is something we can all focus on.

WHY A NEW MOVEMENT?
Despite years of encouragement, only 1 in 10 of us are getting the recommended amounts of fruits and vegetables every day. PBH looked at both behavioral science and consumer research and determined a new approach was needed. It turns out we may be more motivated by the immediate feelings we get from eating well, than the longer-term health benefits. So now, instead of “5-a-day” or “more matters”, we have Have A Plant™ – Food Rooted in a Better Mood.

JOIN THE MOVEMENT
Have A Plant™ is a call to action and PBH wants us all to join in. The fruitsandveggies.org website has a new look and is full of recipes, tips, seasonal guides and more. A carefully selected team of experts answer questions and offer advice both on the site and through social media. To follow along or join in the conversation, follow #haveaplant.

Reference:

1. Have A Plant™. Produce for Better Health Foundation. Available at fruitsandveggies.org.

Written by Jennifer M. Roberts, MS, RD
AUGUST 2019
balanceittakesyou.com

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BUILD A BETTER BREAKFAST

You have probably heard the saying that breakfast is the most important meal of the day. While it may not necessarily be more important than lunch or dinner, it is a meal that many of us tend to skip for a variety of reasons. A recent study suggests that skipping breakfast may do more harm than we previously thought. Skipping breakfast tends to leave us low on energy and extra hungry at lunch, but it may also increase our risk of dying from heart disease. Here are some tips to start your day off right with breakfast:

GET SOME GRAINS
Breakfast is a perfect time to get in some whole grains. There are so many delicious options – oatmeal, whole grain muffins, and even whole grain pancakes – to choose from. Be cautious with portion size though. While whole grains are good, breakfast grains in general can get a little out of hand with their portion size. If it doesn’t fit in your hand, it might be a little too big.

FRUIT AND VEGGIES
Fruit gets a lot of attention at breakfast and it is a great choice, but don’t forget the veggies. Most of us could use more vegetables each day, so starting out with some at breakfast gets you on the right track. Vegetables add color, flavor and nutrients to omelets, scrambles and frittatas. Vegetables not typically eaten at breakfast are finding their way on to menus in the form of vegetable hash, smoothies and even breakfast salads and are all worth trying.

DRINK WISELY
Coffee and tea are two of the most popular breakfast drinks, but they vary widely in how well they help us start our day. Be cautious of add ins that are high in sugar and calories that add up quickly and are easy to overdo in a drink. Breakfast is also a good time to start hydrating. With little to no water intake overnight, your body will thank you for adding a glass of water to your morning routine.

Reference:1. Shuang Rong, Linda G. Snetselaar, Guifeng Xu, Yangbo Sun, Buyun Liu, Robert B. Wallace, Wei Bao. Association of Skipping Breakfast With Cardiovascular and All-Cause Mortality. Journal of the American College of Cardiology Apr 2019, 73 (16) 2025-2032

Written by Jennifer M. Roberts, MS, RD
JULY 2019
balanceittakesyou.com

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EAT WELL, LIVE LONGER & BETTER

The news that eating well can help us live longer, healthier lives is not necessarily new. A recent study, however, helps to show just how important what we eat is. According to this study, poor diet is responsible for more deaths than any other risk factor across the world. Yes, even more than smoking. What if 1 in 5 deaths could be prevented by eating better? It might just be possible.

WHAT DID THEY STUDY?
The results of the Global Burden of Disease study were published recently and looked to answer the question of which foods and nutrients have the biggest impact on our health. They looked at the impact of 15 different dietary risk factors across 195 countries. Each of these factors was evaluated for their impact on two measures, death and DALYs, which measure the loss of “healthy” years of life due to illness.

WHAT DID THEY FIND?
In 2017, 11 million deaths and 255 million DALYs were connected to dietary risk factors. Three factors (too much sodium, not enough whole grains and not enough fruit) accounted for 50% of deaths connected to diet. The researchers estimate that 1 in 5 deaths globally could be prevented with improvements in the way we eat.

WHICH FOODS SHOULD WE FOCUS ON?
In the past, the focus of improving eating habits has been on what to cut out or eat less of. Interestingly, this study finds that we may be better off focusing on which foods to eat more of. Of the top six factors, five were areas where the risk is in not getting enough of an important food or nutrient. To make sure you are supporting your health, focus on getting enough whole grains, fruit, nuts and seeds, vegetables and omega-3 fatty acids. Omega-3 fatty acids are found in fish, nuts and seeds and plant oils such as flaxseed, soybean and canola. Getting too much sodium is also a top factor, so reading labels and limiting salty foods is a good strategy, too.

Reference:
Health effects of dietary risks in 195 countries, 1990–2017: a systematic analysis for the Global Burden of Disease Study 2017.
GBD 2017 Diet Collaborators. Published Online April 3, 2019 http://dx.doi.org/10.1016/ S0140-6736(19)30041-8.

JUNE 2019
balanceittakesyou.com

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PERSONALIZED NUTRITION

Have you ever wondered why two friends can follow the same diet and have very different results? It turns out that our genes not only determine what color our hair and eyes are but may also direct how we respond to what we eat. This is where nutrigenomics comes in.

WHAT IS NUTRIGENOMICS?
Nutrigenomics looks at what we eat in the context of our specific genetic make up to maximize health. We are now able to identify genetic variations that make us more or less likely to develop certain diseases, determine how we manage our weight and whether certain foods will help or harm our health. These variations, sometimes referred to as SNPs, help to explain why we each react differently to eating the same foods. Not all aspects of our health have been mapped to specific SNPs, but many have and understanding your profile could help you make decisions that will support your personal well-being.

HOW IS IT USED?
Health care providers (RDNs, MDs) can help you get started. Most tests can be completed with a simple cheek swab that is sent into a testing lab. The results will tell you which variants you have and what you can do with that information. For example, if you have the variant that makes you a slow caffeine metabolizer, you should limit your caffeine consumption to protect your health. If you are a fast metabolizer, more caffeine might actually be better for you. Athletes can also maximize performance through personalized nutrition recommendations based on genetic variations.

BOTTOM LINE
Nutrigenomics is an exciting and developing area of personalized health. As new information emerges, it is important to remember that many factors impact our health. Understanding your individual profile can be one of many tools in your well-being journey.

Reference:

1. Deepika Laddu, Michelle Hauser. Addressing the Nutritional Phenotype Through Personalized Nutrition for Chronic Disease Prevention and Management. Progress in Cardiovascular Diseases, Volume 62, Issue 1, 2019, Pages 9-14.
2. Guest NS, Horne J, Vanderhout SM, El-Sohemy A. Sport Nutrigenomics: Personalized Nutrition for Athletic Performance. Front Nutr. 2019;6:8. Published 2019 Feb 19. doi:10.3389/fnut.2019.00008

MAY 2019
balanceittakesyou.com

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Planetary Health Diet

The EAT-Lancet Commission brings together more than 30 world-leading scientists from across the globe to reach a scientific consensus that defines a healthy and sustainable diet. They recently released their first report that outlines what a healthy diet from a sustainable food system looks like. They call it the Planetary Health Diet. And it might look familiar.

WHAT IS THE PLANETARY HEALTH DIET?
The Planetary Health Diet is a flexitarian diet, that is largely plant-based with the option for modest amounts of animal foods. If you were to look at a plate model, like the one in the Dietary Guidelines for Americans, you would see half of the plate filled with fruits and vegetables. The remainder would have whole grains, nuts, seeds, fish, plant oils and limited amounts of dairy foods, animal proteins and added sugars.

WHY A PLANETARY HEALTH DIET?
According to the EAT-Lancet report, “Food is the single strongest lever to optimize human health and environmental sustainability on Earth.” Unfortunately, our current eating style, paired with the trends in our global population do not appear to be sustainable. Changes are needed in the way we produce and consume food to ensure healthy diets and sustainable food systems are available for the estimated global population of 10 billion people by 2050.

HOW TO GET STARTED?
While it is called a diet, it is more of a framework. Two people could be following the Planetary Health Diet and eat very differently. The goal is to follow strategies that support the health of people and planet while incorporating personal, regional or cultural preferences. The first step for most people is to get more fruits and vegetables as they should make up half of the diet. The types you choose should reflect your preferences and what is available locally. Swapping some plant-based proteins like legumes, nuts or seeds for traditional animal proteins is another good step. While vegetarian and vegan diets will fit into the Planetary Health framework, it is not necessary to choose this way of eating. Simply increasing your plant-based foods and reducing animal foods can make a positive impact on your health and the health of the planet.

Read more about the EAT-Lancet Commission at eatforum.org.

Reference: Summary Report of the EAT-Lancet Commission on Food, Planet, Health available at https://eatforum.org/eat-lancet-commission/.

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

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FYUL: Recovery

FYUL is a program focused on making it easy for you to find foods that are embedded with health benefits also known as functional foods that are important to your personal lifestyle!

Recovery: Foods that include carbohydrates and protein that give muscles the fuel they need to recover after working hard

Whether you are an athlete who is part of a team on-campus or you are working out as part of your daily routine. It is important to consider recovery (post-workout) nutrition. The amount of food and beverages that you need after a workout will vary slightly depending on different factors such as intensity, length, hot or cold temperatures. One thing for sure is that your body is most responsive to the nutrients provided within the first 30 minutes after exercise.

So what does that mean? Well, it means that if you are heading to breakfast lunch or dinner following a workout you are covered. If you are rushing off to get to class or co-op and time is limited then a snack is needed! A recovery meal or snack should include about 50 g carbohydrate + 10-20 g protein (including both carbohydrates and proteins will promote a more efficient muscle protein synthesis to aid in building and repairing muscles).

In order to meet these nutrient recommendation, you would need to consume at least something similar to the following examples.

Breakfast:

• Two eggs, 2 slices of whole grain toast with butter and a piece of fruit
• Greek yogurt (6 oz.) with granola (¼ -½ cup) and a piece of fruit

Lunch:

• Salad (2 cups) with chicken (2-3 oz.), tofu ½ cup or beans ¼ -½ cup with whole grain bread or roll, quinoa, or whole wheat pasta (at least a ½- 1 cup) and salad dressing. 
• Peanut butter and honey or preserve on whole grain toast with 1 cup of milk

Dinner:

• A lean hamburger (3 oz.) with lettuce and tomato on a bun, a side salad with dressing, and a yogurt parfait
• Grilled chicken breast (3 oz.), baked potato with butter,  and 1 cup vegetables

Snacks:

• Yogurt and fruit smoothie (1 cup)
• Medium- large bowl of cereal with milk (1-2 cups)
• 1- 2 small cereal bars + fruited yogurt or milk
• 2 cups of flavored milk 
• 2 slices of toast/bread with 2 ½ Tbsp peanut butter or lean turkey or ham
• 1 cup of dry cereal or pretzels with ¼ cup nuts

Hydration
Before, during and after exercise drink water to ensure that you are well hydrated. Keep in mind that greater than 2% of body water loss can compromise overall exercise performance and cognitive function.

Urine color indicates hydration status, and it should be a pale yellow color. During a workout that is about 90 minutes or longer, you may need to include an electrolyte/carb beverage to aid in hydration, but water should still be part of the hydration plan throughout the duration of exercise.
If you would like more information on determining your own individual needs, please contact UHCS to set up a time to meet with the dietitian on-campus.

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THE DIFFERENCE BETWEEN TASTE AND FLAVOR

When someone asks us if we like a food or drink, we answer with certainty. But what if our likes and dislikes aren’t really that straightforward? The taste of food is relatively direct. Our taste buds sense bitterness, saltiness, sourness, sweetness, and umami (savory). Flavor, on the other hand, involves all that we experience when eating a food and is the basis of our likes and dislikes.

Everything about a food, from the smell to the packaging, and even the place or time we are eating, can influence how we perceive flavor. We can even be swayed by how a food is described before we try it. Simply adding the label “very sweet” to a drink increases how sweet we believe it is, without any change to the drink itself. Add our individual genetics into the mix and it is easy to see how flavor is about much more than just taste.

GIVE “HEALTHY” A CHANCE
One unfortunate example of taste vs. flavor is the myth that healthy food “tastes” bad. If you believe this stereotype, consider giving some healthy items another try with a clean slate. For a fun spin, try some foods through a blind taste test. You may be surprised with the results.

KEEP TRYING
With so many factors influencing flavor, it is worth giving foods a few tries before putting them on your dislike list. Vary the preparation and even the time or location and be open to the possibility of a new flavor.

EAT MINDFULLY
Part of mindful eating is awareness of many of the factors that can impact how we perceive flavor. When you eat, reduce distraction and dedicate your focus to eating.

Reference:1. Okamoto M, Dan I. Extrinsic information influences taste and flavor perception: A review from psychological and neuroimaging perspectives. Semin Cell Dev Biol (2012), http://dx.doi.org/10.1016/j.semcdb.2012.11.0012. The Principles of Mindful Eating. The Center for Mindful Eating. http://www.tcme.org/principles/

March 2019
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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

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FUEL YOUR WORKOUT

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

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