MARCH 2017
WHAT’S INSIDE QUESTION & ANSWER Multivitamins
IN THIS ISSUE
TARGET TRAINING
The food you eat affects all aspects of your health. This month, the Healthier Living Newsletter is all about food. A well balanced diet is not just about cutting out bad foods, but also about including the nutrients your body needs. Use the information in this issue to make mindful food choices. It doesn’t have to be all or nothing. Find ways that you can modify your current eating habits in a way that will help you achieve your goals for better health.
Correction: In our January Newsletter Did You Know section, the recommendation for fiber is 25 grams for women and 38 grams for men under 51, and 21 grams for women and 30 grams for men ages 51 or older.
Oblique Knee Tuck LIFE BALANCE Protein CHALLENGE OF THE MONTH Dining Out FOOD FOR THOUGHT/RECIPE Probiotics
FACE THE FATS By Emily Boettcher
Fat is a major source of energy for your body and aids in absorbing and transporting vitamins. This macronutrient also protects your organs and allows the body to grow and develop properly. Sources of fat should make up 20 to 35 percent of your daily calories - that’s 44 to 77 grams of fat total per day based on a 2,000 calorie diet. The Percent Daily Value that you find on a nutrition facts label is for total fat, but here are the facts on how the types of fat are different: Trans Fats Trans fatty acids are not essential for good health. The American Heart Association recommends cutting back on foods containing trans fats. Examples: partially hydrogenated oils, margarine, baked goods, fried foods Increased consumption of trans fats found in highly processed foods is associated with: Increased risk for cardiovascular disease Increased low-density lipoprotein (LDL), a.k.a. “bad” cholesterol Decrease in the high-density lipoprotein (HDL) , a.k.a. “good” cholesterol
Saturated Fats Your body produces saturated fatty acids so they are not essential to your diet. Examples: Coconut oil, palm oil, beef, pork, chicken fat, butter, cheese Limit saturated fat to 10 percent or less of calories in a day – that’s about 20 grams total per day based on a 2,000 calorie diet. Increased consumption of saturated fat is associated with: Increased risk for cardiovascular disease Increased risk of developing type 2 diabetes Increased total blood cholesterol and LDL Monounsaturated & Polyunsaturated Fats Both types of unsaturated fats are recommended in your daily diet. Examples: avocado, tuna, salmon, sardines, mackerel, herring and lake trout, walnuts, flaxseed, sunflower seeds and some oils like olive, canola, peanut, safflower, sesame When consumed in moderation, both forms are found to: Improve blood pressure Improve blood cholesterol levels Decrease risk for cardiovascular and heart disease Decrease risk of type 2 diabetes Pay attention to the food label Nutrition Facts to learn which types of fat your foods contain. Choose foods with unsaturated fats and limit foods with saturated fats. Remember that some fat is necessary for a healthy body, so enjoy this macronutrient in moderation!
By Kate Bendickson
DID YOU KNOW? Did you know foods labeled as “cracked wheat,” “multigrain,” and “wheat flour” do not necessarily indicate they are 100 percent whole-grain? The easiest way to determine a 100 percent whole-grain product is to take a look at the ingredient list. All food labels should list ingredient in order, by weight. Foods that are 100 percent whole-grain will list a whole-grain ingredient first like bulgur, quinoa, wild rice or whole wheat. Source: www.choosemyplate.gov/tips-vegetarians, Nutrition for Health, Fitness & Sport 10th Edition, Melvin H. Williams, Dawn E. Anderson, Eric S. Rawson
By Kate Bendickson
SHOULD I BE TAKING A DIETARY SUPPLEMENT? Taking vitamin and mineral supplements cannot replace eating a healthy balanced diet. There are some populations however that may benefit from adding certain supplements to their diet if they aren’t getting the necessary micro nutrients from food. If you fall under one of the following categories or think you may have a vitamin deficiency, see your doctor to be tested. He or she can advise you best on starting a vitamin supplement regimen that will keep your micronutrients balanced. Pregnant Women
Vegetarians
Older Adults
Adolescents
For pregnant women and women who could become pregnant, folic acid is a key vitamin. Folic acid is found in leafy greens, citrus fruits and beans. A deficiency in folic acid can lead to birth defects of the baby’s brain or spine.
Individuals who follow an animal-free diet may find it challenging to get enough the vitamin B12. B12 is found in meat, milk, eggs and foods that have been fortified such as cereal, soymilk and veggie burgers. A deficiency in B12 can lead to low energy, depression and osteoporosis.
Anyone over the age of 50 should be aware of their vitamin D intake. On average, sunlight gives you 90 percent of your recommended daily allowance, while food sources such as fatty fish, milk products and fortified cereals give you the remaining 10 percent. A deficiency can lead to loss of bone tissue, muscle weakness and cancer growth.
Adequate calcium intake during peak growing years (age 10 to16) for both males and females is crucial. Milk, yogurt and cheese are great sources of calcium, and are especially important at this age. A calcium deficiency can lead to bone fractures and osteoporosis later in life.
OBLIQUE KNEE TUCK
TARGETED MUSCLES: Obliques and Transverse Abdominis START Lie on your side with your hips and legs stacked.
Place your elbow on the mat directly below your shoulder and your other finger tips behind the your head.
Keeping both legs straight and the spine in neutral alignment, lift both legs up off the floor. Ensure that your toes and knees continue to face forward.
Slightly roll your body back so you are not resting on your hip bone and now face the upper diagonal.
Keep your core engaged by drawing the navel in toward the spine to maintain neutral back alignment.
MOVEMENT 1. Balancing on your hip, draw both knees in toward your chest. 2.
Slowly return to the starting position.
By Chelsey Peterson
HYPE PROTEIN More protein means more nitrogen from those protein sources, which causes strain on the kidneys and can lead to kidney stones. Too much protein can also lead to osteoporosis, kidney disease, calcium stones in the urinary tract and some cancers. So, how much protein is too much? Each day, aim to eat about 0.36 grams of protein per pound of your body weight. Meat, fish and poultry are probably the most commonly known source of protein. There are many other ways you may be consuming protein as well. For instance eating a balance of beans, rice, legumes and vegetables can also provide the amino acids to create a complete protein in your body. There is a lot of buzz about eating a high protein diet to improve your health, but is it bad to eat too much protein? Here are a few things that happen when you eat more protein than your body can use: Extra calories from protein (and any other source) are stored in the body as fat. Having excess body fat can lead to heart disease, hypertension, stroke and obesity.
CHOOSEMYPLATE.GOV
Adding protein with shakes and powders can be healthy and convenient, but is more commonly when too much protein becomes a concern. Protein is an important macro nutrient, but avoid going overboard. Find out if your current diet is providing enough protein already before adding these supplements. Contact a Registered Dietitian if you have more specific questions about how much protein you should be eating.
By Chelsey Peterson
From health blogs to for profit fitness magazines, sometimes it’s hard to find reliable information about health and wellness. The United States Department of Agriculture has research based information for all of your nutrition questions! Visit www.choosemyplate.gov for recipe ideas, portion sizes and recommendations based on age and gender. This comprehensive website has detailed information on just about any nutrition topic you could want. Get started with the SuperTracker to track your current eating habits, then read the articles to learn more about how to make improvements to what’s on your plate.
By Emily Boettcher & Jacqueline Bosquez
DINE OUT WISELY You don’t have to choose between enjoying a meal out and reaching your personal health goals. Conquer healthy eating and portion control when dinning out with a plan of attack! Challenge yourself to use one or more of the following tips every time you are out to eat this month: Order from the kid’s menu for a smaller portion size, but be mindful of the health-value of meals like mac n’ cheese or corn dogs. Plan to split an entrée with your dining companion. Order dressings and other condiments on the side and use them sparingly. Ask for a to-go box and package half your meal in the box as soon as your meal arrives. Look up the menu before you arrive to decide what you will order, and stick to it. Choose one item like a beverage, an appetizer or a side to indulge, but keep your other food choices on track. Order what you want, but make one modification to every one of your food items like having half of the amount of fries, skip the mayo or cheese on your sandwich, and replace a refill of an indulgent beverage with water for the remainder of your meal. Small changes add up to big results. Find ways you are willing to adjust your current eating habits to make lasting changes.
By Lindsey Ulrich
PUT THE “PRO” IN PROBIOTIC While you might think of bacteria as being bad for you, did you know that some forms of bacteria are considered healthy? Several forms of bacteria live in and on your body, including a group of bacteria known as probiotics. Probiotics are live bacteria that have been found to be helpful to the digestive system as they help move food through your gut. What do they do? Although a great amount of research has been done on probiotics, much remains to be learned. It is thought that probiotics replace helpful bacteria that you lose when you get sick or take antibiotics. Probiotics also may help slow down the growth of harmful bacteria in the body. There is also some evidence showing that probiotics help treat digestive issues such as diarrhea and irritable bowel syndrome. Where are they found? You can find these helpful bacteria in many foods or in supplements. For instance, yogurts labeled with “live and active cultures” are especially rich in probiotics. This means the yogurt was processed in a way that preserved the good bacteria found in milk. Look for other probiotic foods like fermented vegetables such as sauerkraut and kimchi, soft cheeses and sourdough bread or even fermented drinks like Kefir and kombucha. Are they safe for me to take?
It is generally safe for healthy adults to add probiotics to their diet. Side effects are rare but usually mild if they occur. These might include an upset stomach, gas or bloating. Probiotics are not safe or recommended for people with underlying medical problems as probiotics can lead to serious infections and allergic reaction. Speak with your doctor if you are thinking about starting to eat (or take) probiotics regularly.
BERRIES N’ CREAM SMOOTHIE INGREDIENTS: 1 cup frozen strawberries ½ cup yogurt with live active cultures ¼ cup unsweetened almond milk 1 tbsp. pure maple syrup
Nutritional Info Calories
DIRECTIONS: 1. 2. 3.
Place all ingredients in blender Blend until smooth. Enjoy!
PREP TIME: 5-10 MINUTES
216
Fat (g)
3
Carbohydrates (g)
43
Fiber (g)
5
Protein (g)
8
SERVES: 1
Healthier Living is your monthly guide to creating a healthy lifestyle through physical activity, nutrition and life balance. Brought to you by HealthSource Solutions, LLC.