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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