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

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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
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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
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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
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