ROAD TRIP! (the food edition)

Almost 2/3rds of North Carolinians surveyed eat at a fast food restaurant once a week or more. (State Center for Health Statistics, 2009 BRFSS)

So, whether planning a vacation or stay-cation, there's a good chance you'll order from a restaurant. Many restaurants now offer some healthier choices. But, eating healthy on the run can still be tricky...

Tips

- The ONLY real way to know is its nutrition information. Consider deciding where & what to eat ahead of time by using WebMD's Food-O-Meter or the restaurant's website. Some restaurants have the info on menu boards, brochures, or posters.

- Be aware of portion size. Many restaurants serve 2-4 times the recommended amount of food.

- Sweetened drinks (like sweet tea, soda, punch) can quickly pack on the calories. So can free items like rolls, breadsticks, & tortilla chips.

- Avoid foods described as crispy, breaded, fried, & creamy (like soups, dressings, sauces) when trying to eat healthy.

- Don't be afraid to ask about preparation or healthier substitutions.

For more info, check out:

- Overview including healthy ethnic choices: www.webmd.com/diet/healthy-holiday-eating-10/slideshow-healthy-eating-out?ecd=wnl_sxr_121909

- List of healthy choices: www.webmd.com/food-recipes/features/10-best-fast-food-meals?ecd=wnl_din_031510

- Healthy Dining Finder: www.healthydiningfinder.com/ (Their nutritional criteria is listed in the "About This Site" section.)

What to Drink in the Heat

Well, it's official! We set a record for 5 straight days of record-setting heat. So, what's the optimal drink for being active in the heat?

It depends on a few factors like:

- how long you're being active

- how intense your activity is

- weather conditions (heat index, humidity, etc.)

Basically, it boils down to how much you are sweating.

Generally, water is sufficient for most activities that are less than 1 hour, short or light in intensity, and/or climate controlled. Remember, to hydrate before, during, AND after physical activity. Lack of thirst is NOT a reliable sign of hydration!

Flavored or enhanced waters can encourage drinking more fluids (due to the taste). But, some can just as easily start to calorically erase your hard work.

Sports drinks contain carbohydrates (sugar) and electrolytes (salt and potassium) to help replace what is lost during long and/or intense workouts. A cheap, easy recipe is in the Men's Health article (link below)...

Energy drinks are often high in calories and have varying amounts of caffeine. This can be dangerous for people with caffeine sensitivities or may have a dehydrating effect. The long-term effects of some common ingredients are not yet known.

Please be VERY CAREFUL about being active outside right now.

Be active with a friend. * Choose a cooler part of day. * Find a shady path.

Learn and recognize the signs of dehydration, heat exhaustion, and heat stroke.

For more information, check out:

- Product Comparison: http://www.webmd.com/fitness-exercise/features/what-to-drink-when-you-exercise

- Kids/Teens: http://kidshealth.org/parent/sports_medicine_center/q_a/power_drinks.html#

- By Activity Level: http://www.mensfitness.com/nutrition/beverages/sports-drinks-facts

Being Healthy (despite the economy)

Many people think that it costs a lot to be healthy. Actually, it's often exactly the opposite...

Being overweight costs a person $400 - $525 per year. Being obese averages a cost of $2,500 - $4,900 per year per person. (George Washington University, 2010) Theories include medical costs, sick days, lower pay, & maybe even extra gasoline.

Being overweight or obese puts you at much higher risk for several chronic (& expensive) health issues. For weight loss hints, check out my earlier blog posts (May 15 plus Feb & Mar).

Tips

- Prevention is MUCH cheaper than treatment. Many chronic health conditions can be prevented or controlled through healthy eating & adequate physical activity. Screenings let you find out early & have more options. (Plus, all improve quality of life!)

- Some healthy foods can be cheap. Plan ahead. Look for what's in season & on sale. Buy in usable amounts. Cooking is actually less expensive & healthier than eating out. Check out Mar. 20th's blog post for lunch packing tips.

- Physical activity doesn't have to cost much (if any) money. Go for a walk. Or, use your body weight or everyday objects to exercise. Check out Feb. 10th's blog post for more ideas.

- Quit smoking & put aside what you'd normally spend. (It adds up quickly!)

For more detailed info & tips, check out:

- Saving Money on Medical-- http://www.ahrq.gov/consumer/cc/cc110508.htm

- Saving Money on Food-- http://www.webmd.com/food-recipes/guide/10-ways-save-money-food-shopping

- Cheap Sample Workout-- http://www.bhg.com/health-family/fitness/workouts-programs/anytime-anyplace-workout/

- The 2010 GWU study--

http://www.gwumc.edu/sphhs/departments/healthpolicy/pdf/HeavyBurdenReport.pdf

Sugar Shockers

Carbohydrates provide your body with energy. One type is simple carbs. They are broken down & absorbed quickly. While this can lead to blood sugar spikes, sugar in moderation can be part of most healthy diets.

Some healthy choices have natural sugars. Examples are fruits & dairy products. Despite their calories still counting the same, they have benefits such as vitamins, minerals, or fiber.

Added sugars (aka empty calories) don't help your body nutritionally. They are often blamed for weight gain & an increased risk of other health issues.

Although few people would sit & eat multiple teaspoons of sugar, that actually happens with some processed foods. Americans tend to eat an average of 22 teaspoons per day. This equals 355 empty calories.

Some sugar shockers include--

- 6 ounces of flavored yogurt: 27 - 33 grams of sugar

- 8 ounces of apple juice: 26 grams of sugar

- 8 ounces of sweet tea: 20 - 24 grams of sugar

- 2 tablespoons of barbeque sauce: 12 - 15 grams of sugar

- 1 packet of instant flavored oatmeal: 12 -14 grams of sugar

- 1/2 cup spaghetti sauce: 11 - 12 grams of sugar

(Exact grams will vary based on brand & serving size.)

For more info, check out:

- http://women.webmd.com/health-news-11/tempting-sugary-foods?ecd=wnl_din_060611

- http://www.webmd.com/food-recipes/features/sugar-shockers-foods-surprisingly-high-in-sugar

- http://www.sugarstacks.com/beverages.htm

- http://www.webmd.com/food-recipes/features/health-effects-of-sugar

- http://shine.yahoo.com/channel/health/what-happens-to-your-body-after-you-drink-a-soda-every-day-for-a-long-time-2494154/

Food Safety at Picnics

Happy 4th of July!

The Centers for Disease Control (CDC) estimate that 1 in 6 Americans get sick from a foodborne illness each year. In some cases, people need to be hospitalized or may even die.

Summer picnics bring additional challenges to keeping food safe. Here are some tips from the US Department of Agriculture (USDA):

- Keep cold foods cold. Use ice bags/packs to chill foods. Putting coolers in the shade & limiting how often they're opened will help prolong the cold.
- Cook meats thoroughly. Make sure to keep hot foods hot.
- Avoid contamination. Thoroughly wash or use different plates & utensils for raw & cooked meats. Don't forget to wash hands after touching raw meat. Discard marinades (or cook to a boil before re-using on cooked foods). Wash fruits & veggies before serving.

In hot weather, food should not sit out more than 1 hour. Any food left out for over 2 hours in the heat should be thrown away. (Remember, when in doubt... throw it out!)

For more suggestions & specific temperatures, check out http://www.foodsafety.gov/keep/events/summervacations/index.html.

As a side note, here's a tasty mayo-free coleslaw recipe (since mayo spoils quick in the heat). It's crunchy, a little sweet, a little salty... & gotten great reviews! I use less honey, skip the salt, & use sunflower seeds & dried cranberries instead (easier to find).
http://www.myrecipes.com/recipe/country-apple-slaw-10000001831919/