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/

Is Organic Produce Better?

Fruits & vegetables offer plenty of health benefits. However, over the past couple decades, concerns about pesticides have been expressed. As a result, some people choose to only eat organic produce. (There are also some non-nutritional reasons for their decision.)

Since organic tends to be expensive & tough to find in certain areas, some people have instead chosen to limit or eliminate produce from their diet.

Keep eating fruits & veggies. Even the Environmental Working Group (producer of the "Dirty Dozen" list) prefers regular produce over empty calorie snacks. If you only have a little extra money for organics, their list may help you decide what to buy organic. The highest levels of pesticides are found in apples, celery, strawberries, peaches, & spinach. Check out the full list at http://www.ewg.org/foodnews/list/.

Consider local produce (like a Farmer's Market). Some small farms may be using organic farming methods. They may be exempt from or unable to afford the labeling. With less travel time, less chemicals may be needed & the produce may last longer.

There is not conclusive evidence to prove that all organic produce is healthier or better for you than the conventional version. There are also disputes regarding the types, amounts, & potential effects of chemicals used on produce. For more info, check out:

- http://www.mayoclinic.com/health/organic-food/NU00255

- http://www.ams.usda.gov/AMSv1.0/ams.fetchTemplateData.do?template=TemplateC&navID=NationalOrganicProgram&leftNav=NationalOrganicProgram&page=NOPConsumers&description=Consumers&acct=nopgeninfo

Juice VERSUS Fruit-- Which is healthiest???

So, how does a glass (8 ounces) of 100% juice stack up against the fruit it's made from???

Medium orange = 60-70 calories, 3 grams fiber, & 12 grams sugar

vs.

Orange juice = 110 calories, 0 fiber, & 21 grams sugar

Medium apple = 95 calories, 4 grams fiber, & 19 grams sugar

(if you peel it, you lose half the fiber...)

vs.

Apple juice = 110-120 calories, 0 grams fiber, & 28 grams sugar

1 cup fresh grapes = 60 calories, 1 gram fiber, & 15 grams sugar

vs.

Grape juice = 152 calories, 1 gram fiber, & 36 grams sugar

Nutritional information from http://www.webmd.com/diet/healthtool-food-calorie-counter. (It has over 37,000 entries!)

Are You Vitamin D-ficient?

Despite having sufficient food & lots of options, many Americans are vitamin deficient. Vitamins & nutrients play crucial roles in keeping your body working properly. They may also help protect you from some chronic diseases.

Unfortunately, vitamin deficiencies may have subtle, vague or even no symptoms. Most vitamin levels are checked via blood test.

The 2010 Dietary Guidelines for Americans identified 10 nutrients that are commonly lacking:

• Calcium


• Vitamins A, C, D, E, & K


• Potassium


• Fiber


• Choline


• Magnesium

Your body accepts nutrients from food better than from supplements. So, small dietary or lifestyle changes are often helpful. However, in some situations, supplements may be recommended.

For more details & tips, check out http://www.webmd.com/diet/healthy-kitchen-11/10-missing-nutrients. Or, ask your healthcare provider or pharmacist.

Pyramid Out, Plate In...

This week, the US Department of Agriculture (USDA) shelved the Food Guide Pyramid. Cited as too complex, they have chosen to use the image of a plate instead.

My Plate take-home messages:

- Eat sensible portion sizes.

- Fill half of your plate with fruits & veggies.

- At least half of your grains (e.g., pasta, rice, bread, cereals) should be whole grains.

- Choose low or no-fat dairy products.

- Limit foods with excess salt & sugar.

To learn more, check out http://www.choosemyplate.gov/.

Surviving Summer Get-Togethers

With the summer season upon us, parties & picnics can be an obstacle to our weight loss or maintenance goals.

Here are some tips for enjoying yourself (guilt-free).

- Eat a light meal before you go.

- Preview all your choices. Then, prioritize what you really want.

- Having trouble choosing? Small portions allow for variety.

- Be aware of what you're drinking. Liquid calories add up quickly.

- Extra physical activity can help balance out extra calories.

For more tips & healthy recipes, check out

www.eatingwell.com/nutrition_health/weight_loss_diet_plans/diet_exercise_tips/tips_to_survive_summer_bbq_season