Continue To Fuel

Whether you are an athlete, or you work out on your own or following group fitness classes online. It is vital to continue to fuel your body each day.

Due to the current situation with the stay at home guidelines, you are not able to participate as a team or with a group for workouts. If you are continuing to work out and exercise on your own, it is essential to continue to fuel your body properly. When I say fuel properly, this means to continue to eat meals and snacks throughout the day, and it also means not skipping meals, restricting, or limiting food choices because you feel like you might be working out less often. If you are working out less often than you were before staying at home, then you do not need to eliminate meals or snacks. You should work on choosing foods that provide a feeling of fullness as well as satisfaction- meaning choose foods with taste and that you feel good about eating. Feeling good about your food choice(s) does not mean that you made the “right” choice or the food you “should” choose. It means that you picked the foods that have flavor and adequately provide a feeling of fullness. When we choose foods, we enjoy and eat them until we are satisfied/comfortably full, then we are more likely to give ourselves adequate energy needed throughout the day.

Fueling will likely help you continue on with your day being productive in school, work, and exercise. In order to provide yourself with consistent energy, you should think about the food balance. It is essential to incorporate foods 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 (with at least 3-4 food groups) and snacks (with at least 2-3 food groups) throughout the day from the groups listed in this table.

Protein	Grains/Carbohydrates	Fruit	Vegetables
Yogurt	Whole grain bread	Apple	Carrots
Milk	Pita bread or a wrap	orange	avocado
Nuts	Rice	banana	cucumbers
Peanut butter or another nut butter	pasta	peaches	broccoli
Chicken, turkey, ham, cheese, tuna, hummus	crackers, pretzels, graham crackers, whole grain cereal	Berries (strawberries, blueberries or raspberries	Salad (lettuce, carrots, tomatoes)

Sample snacks

• Apple with cheese or peanut butter
• Cucumber, carrots and/or pretzels 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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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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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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Tips to Consider as you Study for Finals

Keep in mind that during finals, it is so very important to get enough sleep, fit in some form of physical activity, and make healthy food choices most of the time.

Many people find that when they are stressed they eat more than planned. Well there might be a reason for that- based on a study from the University of Michigan- when levels of cortisol (the stress hormone) increase, people tend to eat more snack foods (specifically carbohydrate based foods).

Something to consider: A healthy lifestyle can improve your focus and concentration, which can help you to be more efficient and can actually result in you completing your work in less time.

Take breaks when you think you need them
Too much stress can disrupt your efforts of being organized. Take a break when you think you need one! Even if it is taking a 10-minute walk or making a quick phone call to a friend.

Avoid too much caffeine
Caffeine may give you a quick boost- but don’t overdo it! If you drink too many caffeinated beverages it may increase dehydration as these beverages may end up taking the place of water or other hydrating beverages.  Avoid caffeinated beverages in the late afternoon as this could disrupt your sleep at night.

Eat small frequent meals throughout the day
Avoid long stretches between meals and snacks. If you go longer than 4 hours without eating you will begin to feel fatigued, which may result in decreased concentration.

Pre-plan meals and snacks
When you plan ahead it can help you cut down on making impulsive less healthy choices.

Limit consumption of high-fat and high sugar snacks
These foods can zap your energy level. It is important to keep your energy level up by choosing healthy snacks as often as possible.

High-energy snack options

• Peanut butter and jelly sandwich
• Apple or banana with peanut butter
• Low-fat yogurt with fruit or whole grain crackers
• Carrots and hummus
• Low-fat pudding
• Vegetable soup
• A handful of trail mix 
• A handful of nuts
• A bowl of cereal
• Oatmeal made with milk
• A piece of fruit and a cheese stick
• Tortilla chips and guacamole

Resources:

1. Stress Management: Stress Basics. Accessed April 18, 2017. http://www.mayoclinic.org/healthy-lifestyle/stress-management/basics/stress-basics/hlv-20049495
2. Learn to Manage Stress.  Accessed April 18, 2017 https://medlineplus.gov/ency/article/001942.htm
3. Emotional vs. Mindful Eating. Accessed April 17, 2017. https://helpguide.org/articles/diet-weight-loss/emotional-eating.htm#hunger
4. Cortisol: The Stress Hormone. Accessed April 17, 2017
5. http://msue.anr.msu.edu/news/cortisol_the_stress_hormone

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Eating on the Move

The end of the semester is approaching.  Which means more time studying and the need for quick food options.  Here are some easy convenient meal and snack ideas to ensure you are continuing to eat healthy while you finish out the semester. Some of these can be made in your dorm room- so there is no need for a full kitchen.  All you need is a refrigerator and maybe a microwave! 

Meal and Snack Ideas

Grains: Great source of B vitamins, fiber and important minerals (iron, magnesium..)

• Hot oatmeal – Microwave ½ c. oats, 2/3 c. water (or with milk to add protein, calcium and vitamin D) for 2 minutes. Top with granola and some blueberries or raisins. You can also add a scoop of Greek Yogurt for added protein. 
• Overnight oats – Mix oats, milk, fruit, chia seeds and nut butter. Let sit overnight. Grab & go in the morning.
• Whole grain bread – Make sandwiches with sliced turkey or tuna salad or toast (try topped with peanut butter & banana).
• Whole grain wraps/pitas – Use these to make hummus & veggie wraps or burritos.
• Whole grain cereal – Enjoy with milk for breakfast and snacks.

Protein: Important for muscle repair, immune function as well as increasing feelings of fullness during meals and snacks

• Hummus – Flavored or plain- your choice! Enjoy with veggies, crackers, or add it to a sandwich.
• Nut butter – Add them to a smoothie with yogurt and banana or you can add to crackers, toast, or for dipping with apples…
• Tuna/chicken salad – Use low-sodium canned tuna or chicken packed in water. Mix in a small bowl with mashed avocado, hummus, or Greek yogurt instead of mayo. Add your favorite spices (try curry powder or cayenne pepper) and some chopped vegetables- onions and peppers, to bulk it up!
• Deli meat/rotisserie chicken/pre-baked tofu – These are easy to add to wraps and sandwiches.
• Scrambled eggs – In the microwave, cook for 2 minutes, stir, and cook another 2 minutes.

Veggies: Contain lots of great vitamins and minerals.  Choose a variety everyday to be sure you are getting all the important nutrients each day. The more colorful you meals and snacks the better!

• Salad in a jar – Portion out enough lettuce/spinach/mixed greens, complete with chopped veggies and a protein source, for the week and store them in mason jars or Tupperware. Add the dressing to the bottom first to keep everything else from getting soggy (or on the side if you rather). When you’re ready to eat, just shake it up and dig in!
• Microwave a potato or sweet potato – Poke the potato with a fork or knife all over, microwave for 5-6 minutes- top with shredded cheese, beans and veggies and turn it into a meal.
• Raw veggies – Try dipping in hummus, guacamole or low-fat dressing!

Fruit: Great for taking on-the-go to class or in between classes.  Choose a variety each day!

• Bananas – Buy in a variety of stages of ripeness to enjoy throughout the week.
• Apples & oranges – These make easy grab & go snacks.
• Berries – Top your oatmeal bowls with them or mix them into Greek yogurt for some natural sweetness.  Buy them frozen to add to smoothies

Dairy: Great source of vitamin D and calcium as well as protein.  

• Milk – Choose dairy or non-dairy substitutes.
• Greek yogurt – Enjoy with fruit & granola. 
• Cheese – Put on top of salads and sandwiches or eat plain with crackers or veggies. Cheese sticks are a great grab and go food item.

Fats: Important  for absorption of fat soluble vitamins.

• Salad Dressing – Make your own dressings with oil, vinegar, and spices to add flavor and healthy fats.
• Nuts – These are full of protein and healthy fats! Enjoy a handful each day at snack time.
• Avocado – This makes a great topping for salads and sandwiches. Also, mix it into smoothies for added creaminess.
• Snacks: Don’t forget to carry snacks in your bag so you don’t go too long without eating during the day.  Small snacks during the day can help avoid overeating at a meals.
• Nuts & seeds – Use these for added flavor, nutrition, and texture in granola bars and trail mix.
• Flax seeds and chia seeds – Sprinkle these on oatmeal or yogurt for added omega 3’s and protein.
• Store bought bars – KIND bars, Luna bars, Lara bars are some good options.
• Homemade fruit & nut bars – Make your own at home!

Information gathered from Lindsay Livingston http://www.theleangreenbean.com/how-to-eat-healthy-in-college/ Accessed March 20, 2017.

Recipes

Oatmeal Peanut Butter Bars (no bake)
Ingredients:

• 1 cup peanut butter (crunchy or smooth) or sun nut butter
• 1 cup honey 
• 2 1/2 cups rolled oats 
• 3/4 cups chocolate chips. craisins, or raisins

Directions:

1. Mix ingredients together and then press into a pan to set. Cut into bars. 

Blueberry and Honey Overnight Oats
Ingredients:

• 1/2 Cup(s) Oats 
• 1/2 Cup(s) Low-fat milk 
• 1/4 Cup(s) Greek yogurt 
• 1/4 Cup(s) Blueberries 
• 1 Tablespoon(s) Honey

Directions:

1. Add Oats to your container, pour in milk, and add in Greek yogurt and blueberries. 
2. Top with honey before refrigerating.

Salad in a Jar

• Choose the ingredients you like!

It is really convenient if you are packing a lunch to take with you to co-op or to class. 

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Be Active Your Way!

Staying active is a key way to stay healthy and energized. But what if going to the gym isn’t your thing? Sitting too long is said to be as bad for you as smoking. What if your job requires you to sit? The good news is you can be active your way and still be healthy.

Move a little, more often
Do you have some flexibility in what you do during the day? A good approach to moving more could be to add a little activity throughout your day. Take short walks a few times each day. Get up and do some quick exercises every hour. The key is to avoid sitting for long periods of time. If you need a reminder, consider setting an alarm or a pop up on your computer.

Move a lot, less often
Sitting is bad, but your job doesn’t allow enough flexibility to avoid it – what do you do? A recent review suggests that you can reverse the down side of all that sitting with an hour or more of moderate exercise each day. Moderate means it will be an actual workout with sweat. Think of a jog instead of a leisurely walk. The only exception is for TV watching. If you spend a lot of time sitting in front of a TV (more than 5 hours a day), exercise won’t help enough to see health benefits.

Bottom Line
Don’t worry if the latest recommendation around exercise doesn’t work for you. The key is to move more. If the gym works for you, great! If a treadmill desk is your thing, go for it. Not sure if you are moving enough? Consider tracking it with an app, wearable or both.

RESOURCE:1. Ek elund, Ulf et al. Does physical activity attenuate, or even eliminate, the detrimental association of sitting time with mortality? A harmonised meta-analysis of data from more than 1 million men and women. The Lancet , Volume 388 , Issue 10051 , 1302 – 1310 

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

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