Written by Shawn McEvoy, Applied Nutrition for Healthy Living, Spring 2013
Everyone in their life has heard someone say, “eat your breakfast, it’s important.” Whether you take that advice or not is up to you but in reality, eating a healthy breakfast is crucial to our diets and our health. In this particular article Healthy Breakfast Roundup: Your Favorite Morning Eats, they mentioned how eating breakfast every morning you can actually “have more energy throughout the day” and have a higher performance with whatever you are doing.
One thing you want to look out for when eating breakfast is choosing foods that will keep you full for longer periods of time that are healthy. The article mentioned that “overindulging in calories and fats will have you feeling hungry in a few hours, sluggish and at risk for weight gain.” This is completely true. If you eat foods that are high in fats and calories, they will make you even hungrier in just a few hours. If you were to eat healthy foods during breakfast, you are able to eat a lot more of them making you full for a longer period of time.
It is very important to eat a healthy and well balanced breakfast every morning. You will be able to see dramatic changes in your health, performance, and your day to day activities. Next time you prepare your breakfast ALWAYS think, healthy, good protein, good calories, and portion control. If you are able to meet these four requirements, you’re that much closer to maintaining a healthy breakfast.
What’s your favorite breakfast food?
Written by Garette Brusseau, Applied Nutrition for Healthy Living, Spring 2013
With the health craze sweeping across the nation many people are hitting the gym to either bulk up or simply shed a few pounds. If a person is just starting out and wants to find a protein supplement to help replenish their muscles it can become very confusing with all the supplements out there today.
According to Joe Miller, author for Livestrong.com, eating soon after a workout, ideally within two hours, helps shift your body toward a more anabolic state. Proteins are the building blocks for your body’s tissues, so including protein in your meal will help supply the raw materials your body needs to begin remodeling.
So now that we know that protein is definitely needed for muscle repair, how do we know how much protein we should consume after a workout? Typical daily recommendations for protein intake for endurance athletes such as distance runners range from 1.2 to 1.4 grams per kilogram of body weight, according to a joint position statement from the American College of Sports Medicine, the American Dietetic Association and Dietitians of Canada. Because strength athletes such as weightlifters need protein to rebuild muscle tissue, their recommended intake is higher, ranging from 1.2 to 1.7 grams per kilogram per day (Miller, Livestrong).
So now that you know how much protein you should be consuming is there a limit to how much protein a person can have at one time? Some studies have suggested that protein intakes in the range of 20 to 30 grams per meal may optimize muscle protein synthesis, while other researchers have found that daily total protein and caloric intake are more important factors. However, the maximum amount of protein that can be absorbed from the gastrointestinal tract at any one time, including after a workout, has not yet been established (Miller, Livestrong).
Miller, Joe. “How Much Protein Can Your Body Absorb After a Workout?”LIVESTRONG.COM. N.p., n.d. Web. 08 Apr. 2013. <http://www.livestrong.com/article/536096-how-much-protein-can-your-body-absorb-after-a-workout/>.
The Benefits of Honey
Many people are unaware of the numerous health benefits of honey, one of the oldest sweeteners on earth. Referred to as “nature’s energy booster,” honey is a great natural source of carbohydrates, which provide strength and energy to our bodies. In some instances, honey has even been found to improve athletic performance. Its natural sugars play an important role in preventing fatigue during exercise. Next time before you workout, try a spoonful of honey to help you go that extra mile!
This tasty substance is also great for boosting your immune system. The antioxidant and anti-bacterial properties have been found to improve digestive system health to fight illness. We’ve all experienced the common cold, and that scratchy feeling in your throat that just wont subside. Next time, try a mixture of fresh lemon juice and raw honey for a soothing relief that helps stop the tickle that stimulates coughing.
With one serving of honey (1 tbsp./21 g) at only 64 calories, try adding this sweet ingredient to your everyday foods! Honey goes great on fresh grapefruit or drizzled on apple slices with cinnamon. Or try replacing your table sugar with honey to sweeten your coffee or tea.
“Jogging In A Jug”
4 Cups Apple Juice
½ Cup Vinegar
2 Cups Grape Juice
½ Cup Honey
Mix all ingredients together.
Take 3 (3) oz daily, drink very cold.
What’s your favorite way to enjoy honey?
Written by Jordan Daigneault, Applied Nutrition for Healthy Living, Spring 2013
GMO’s are genetically modified organisms and some people feel that they are more nutritional and other people feel that GMO’s are environmentally hazardous and have less nutritional value. There was a survey taken and 49% of people were in favor on GMO’s and the other 51% were against GMO’s. Right now genetically modified organisms are more beneficial than not. There isn’t a lot of research on genetically modified organisms saying or proving that have a negative impact down the road in life.
Genetically modified organisms provide greater productions of crops, along with providing avid nutrition allowing for third world countries that may only have one main crop they eat, such as rice for an example to have more nutritional value from adding genetically modified organisms which can help prevent some of the defects they suffer from lack of nutritional value from their crops or crop. More and more crops can be grown in places now because biologists have found ways to modify plants to adjust to many different weather conditions. The plants are able to grow in colder and drier environments. Researchers have also found ways to modify plant cells that can help improve an organism’s resistance towards insects and chemicals that are used on the plants to kill weeds, bugs and rodents making genetically modified foods more beneficial. Genetically modified organisms increase the productions of soybeans, rice, corn, etc. and allows these crops to grow almost anywhere across the world, which helps prevent countries from suffering poverty and starvation. These facts make GMO’s more positive than negative allowing them to be more beneficial.
What’s your take on GMO’s?
Written by Brittni Rogers, Applied Nutrition for Healthy Living, Spring 2013
In the world we live in bigger is said to be better, and Americans have taken this very seriously in almost all aspects of life. Some Americans have maybe taken this too seriously when it comes to everyday consumption. The article Size Matters: Plate Size Could Cut Childhood Obesity, touches on the subject of overweight children due to portion size. It’s a pretty basic concept, the bigger the plate the more food there is to scarf down. It can be hard to tell the amount of food you might be placing on your plate if you don’t take your plate size into account. Typically people are satisfied when their plate is cleaned, there shouldn’t be an option in some cases if you want more because going for seconds more likely than not causes one to exceed a healthy calorie intake. If appropriate portion sizes are regulated it could affect the high rate of obese children.
A study was done in a classroom over the course of a week to prove what a drastic difference plate size can do to calorie intake. Many parents want to make sure their kids are satisfied with their hunger because it’s one of the easiest things to control when they are away at school all day, so when dinner time comes around loading up their plates seem like the nice thing to do. As rates in childhood obesity have gone up a considerable amount in the past few years, being generous might not be the smartest way to gain your child’s approval. Previous research had said that one in three children are overweight, that is astonishing. Their eating habits and physical activity are clearly not proportioned correctly. Shouldn’t parents be advising their kids of this? Getting kids into good eating habits early is important so health problems aren’t more likely to arise later in life.
If something as simple as providing smaller plates, at school and at home, can help the statistics of obese children go down then why hasn’t the government enforced it yet? As stated before, in America bigger is better, so if you take away their large plates and basketball sized bowls they’ll think they’re being cheated out of food they expect. Another article in Time: Childhood Obesity Rates Drop Slightly in Some Cities: What Are They Doing Right? claims that by increasing the nutritional value of the food available in controlled settings, like school, changes can be made. Paying close attention and adjusting children’s habits now can drastically improve their long-term lifestyle. Schools should continue with their research and changes that are leading towards making a recovery of this harmful obesity epidemic.
What can you do to reduce your portion sizes?
Written by Matthew Moher, Applied Nutrition for Healthy Living, Spring 2013
Eating healthy and nutritious food is more than just a choice, it’s a lifestyle. The old saying you can tell everything about a man by what kind of shoes he wears or what kind of car he drives is also true for every man. Healthy choices sometimes aren’t the most tasty, but we all know and have seen the results of making multiple bad choices. I’m not saying a slice of pizza or a scoop of ice cream is going to kill you, or turn you into a bad person, but over time if you create bad habits they will catch up with you.
I myself am not perfect; I love ice cream and Oreo’s, so I truly have no place to judge other people. But I eat these “unhealthy” snacks in MODERATION, and before I eat the treats I have fruit this helps me balance my craving for the sweet, and supports me not eat the whole box of Oreo’s. This understanding of moderation and having unhealthy snacks as treats instead of regular parts of our meal is a dying trend in the college lifestyle. Instead of having hamburgers and ice-cream as a meal once in every month, it is a regular quick and easy food people say ok to almost every day. They then ask themselves where the “freshman 15 ” came from. Instead of making a “treat” a regular part of your meal, keep it a treat and only have it occasionally and make yourself eat more dark, leafy greens. Who knows you might actually like and begin to enjoy the leafy green salads instead of the green mint chocolate chip!
How do you make nutrition part of your lifestyle?
Written by Kevin Jutras, Applied Nutrition for Healthy Living, Spring 2013
Some foods that people tend to think are healthy and/or “good” for them are actually quite the opposite. In one study, 13 different foods were assessed and analyzed for their nutritional information and it was surprising to discover how unhealthy they actually were. For example, granola is typically thought of to be a “healthy” breakfast food, however, it is actually loaded with fat, sugar, and calories. [Granola should be used as a once in a while food and eaten in moderation. Check serving sizes - a lot of times it's listed as 1/4 of a cup which isn't much. Think of it as a topping for ice cream, yogurt or other whole grain cereal.]
Another item that is thought to be nutritious is Vitamin Water. It wouldn’t be wrong to think so due to it’s name, but Vitamin Water has an ingredient listed as crystalline fructose, another word for sugar. This beverage has 50 calories per serving, with 2 and a half servings per bottle makes it basically equivalent to drinking a soda. These are just examples of some foods that are said to be healthy, but actually aren’t.
Foods like these should really be labeled more effectively and should not have such a big reputation for being healthy.
What are other “health” foods you eat that may not really be all they’re cracked up to be?
Stay Hydrated This Summer!
When it comes to leading a healthy lifestyle, hydration is key. Water is an essential for many of the body’s functions including temperature regulation, digestion, blood formation, and even helps our organs to absorb nutrients better. As college students we live a pretty busy lifestyle, which is why it’s important to stay hydrated as the day progresses. For those involved with sports, be sure to replenish your body before and after being active.
It’s recommended that you get at least 8 glasses of water each day, however, with a busy schedule this may not always seem plausible. You can actually take-in the fluids your body needs from the foods you eat. Be sure to include a lot of fresh fruit in your diet to increase your fluid intake. For those who are just plain bored by the taste of water, there is good news! Instead of sugary sodas and sports drinks, try making your own vitamin water. Made with fresh fruit and herbs, this great tasting beverage works to hydrate your body and keep you going.
- ½ Pomegranate Seeds
- ½ Cup Blackberries
- 1 Cup Cherries (pitted)
- Pinch of Sea Salt
- 750 ml (25 oz) Purified Water + 1 tsp. Fresh Lemon Juice
Mix blackberries, cherries and pomegranate and add to mason jar. Stir in remaining ingredients. Refrigerate 4-6 hours.