Be a Pro About Protein

Our bodies use at least 20 different amino acids. While our bodies make some, many (aka "essential amino acids") are obtained through the foods we eat. (For details, see HowStuffWorks' How Food Works.)

Proteins are made up of these amino acids. When we digest the proteins, our bodies reorganize the amino acids to build & maintain our muscle tissues & immune systems (plus some other really important tasks). Our bodies cannot store proteins so various sources should be eaten every day. The recommended amount varies by gender, age, weight, & activity level.

Most Americans eat enough protein (although could probably benefit from more variety). Too much protein can lead to potential health concerns & weight gain (if too many calories). However, too little protein can cause fatigue, muscle weakness, etc.

For a lengthy list of protein rich foods, check out Choose My Plate's What Are Protein Foods?. Some may surprise you! Linked pages also explain protein recommendations & tips. Wondering if high protein diets work? Check out Harvard School of Public Health's Protein: Moving Closer to Center Stage.

Or, for an interesting overview, check out WebMD's Quiz: Myths & Facts About Protein.

Some references categorize protein sources as complete or incomplete. Complete sources, which are often animal based, contain all the essential amino acids. Incomplete sources, which are often plant based, only have some. Current research indicates that, as long as the amino acids are eaten in the same day, recombination can happen. Regularly including plant based proteins (such as nuts, beans, soy, etc.) can help with weight & health maintenance. Check out Reader's Digest Perfect Protein Solutions for Vegetarians for non-meat examples.

Celebrate the 4th in (Healthy) Style

Being newly health conscious while traveling can initially feel like a drag. So, here are some easy, painless incorporation tips:
- Focus on fruits, veggies, & lean proteins (just like at home... whole grains can be tougher to find when eating out, though.).
- Watch portion sizes.
- Try to "eat in" once a day.
- Take advantage of the new scenery to be active. Beach-bound? Try swimming, walking along the beach, or biking on the boardwalk. Prefer the mountains? Try a nature walk, hiking, canoeing, or mountain biking.
- Where safe, take a walking tour or just walk to & from local attractions.

For inspiration & more tips, check out:
- ABC News's How Do I Maintain a Healthy Diet & Fitness Goals When I'm on Vacation?
- Spark People's The Healthy Vacation Guide
- WebMD's 9 Ways to Take Your Diet on Vacation.


For those staying local, try some great (& healthy) celebratory recipes from:
- Eating Well

- Cooking Light
- Real Simple.

Happy Independence Day!

Zzzzz... (aka The Damaging Effects of Sleep Deprivation)

Sleep is a crucial part of staying healthy. It allows your brain & body to process & repair. Being sleep deprived negatively impacts both your physical & emotional health. Without adequate sleep, chronic health conditions often worsen, weight gain is amplified, & simple, everyday decisions seem insurmountable.

Many Americans are sleep deprived. Are you? Check out Prevention's 5 Signs You're Sleep Deprived to find out.

Each person's sleep needs are different & often change as we age. However, the general recommendation for adults tends to be over 7 hours (insert snide laugh &/or snort). Shortchanging your body by even an hour can impact reaction time & task performance. A cumulative lack also lowers our immunity & makes us more injury prone.

Although equally important, sleep quality is often overlooked. For improvement tips, check out the National Sleep Foundation's The Sleep Environment.

HelpGuide.org's How Much Sleep Do You Need? offers an interesting look into sleep quantity, quality, the different stages of sleep, helpful tips, etc.

Happy snoozing!

Eating While Out & About

Are you planning a summer trip? Or, do you just hate heating up the kitchen on a hot day? If so, eating out is likely in your future. Many of us feel entitled to splurge while eating out, especially if on vacation. Restaurant food (whether fast food or sit-down) will be higher in calories, fat, salt, & sugar than food prepared at home. However, there are ways to be sensible without sacrificing.

Tips:
- Plan what you will order in advance. This approach tends to help improve discipline.
- Consult the nutritional facts if available. This give you the opportunity to make healthier choices & not be fooled by "healthy sounding" menu items (see below).
- If you decide to choose richer foods, enjoy them in small quantities. Packing up the leftovers early can help defeat nibbling.
- Beware of sugary drinks & restaurant freebies. They're all often high in empty calories.
- Survey all buffet choices before selecting your food.
- To help compensate for the extra calories, eat lighter at other meals & be more physically active.

For more info & ideas, check out:
- Reader's Digest's Healthy Fast Food? Don't Be Fooled By These Popular Choices
- Reader's Digest's 25 Tips To Order Healthy Choices At Any Restaurant
- Yahoo Financially Fit's Best & Worst Fast Food Value Menu Items
- Yahoo Financially Fit's Are 'Healthy' Fast Food Options Really Better For You?

Attention dessert lovers! Check out Dave Zinczenko's (of Eat This, Not That fame) 10 Restaurant Desserts Under 400 Calories.

Farmer's Market Feasts

One great thing about early summer is the abundance of fresh (& cheap!) produce. So, what are the advantages of shopping at your local Farmer's Market?

- Fresher, riper produce:  Produce that's shipped over long distances tends to be picked earlier so it will ripen in transit. Ripe produce usually has better taste, better texture, & higher nutritional values. It may also last longer after purchase.
- Prices may actually be cheaper without a middle-man & extra overhead. Here's another secret... Smaller farms may use organic growing practices but can't afford the certification. Ask the seller how their produce was grown.
- Support your neighbors:  Many farmers live & work the land near that Farmer's Market.

To find the Farmer's Market(s) closest to you, check out NC Farm Fresh & choose your county from the pull-down menu. Click on "View Listing" for days & times.

Need help or inspiration?
- Got To Be NC's Fruit & Vegetable Availability Chart (it's printable!)
- Epicurious' Peak Season Map (& suggested recipes... please narrow your search by clicking on "healthy" at the bottom of the left sidebar)
- Eat Smart Move More's Keeping Fruits & Vegetables Fresh
- Eating Well's Healthy Summer Recipes
- Cooking Channel's Healthy Summer Side Dishes
- Redbook's Farmer's Market Recipes (not sure about the healthiness of slide #7)

Beat the Heat in the Streets

We've had a REALLY great spring this year! However, warmer temperatures & uncomfortable humidity levels are gradually appearing in our forecast. Here are some tips to be active & safe as summer progresses.

- Hydrate. This means drinking enough fluids before, during, & after physical activity. (Eating fruits & veggies can also help meet your hydration goal.) Hot &/or humid weather requires even more fluid intake. Thirst is often a late sign of dehydration. Check out our 7/24/11 blog post about when to drink sports drinks & our 3/30/13 blog post to find out how much water is recommended.

- Take it easy.

  - Choose an earlier or later time of day to take advantage of lower temperatures or humidity.
  - Find a path or place that offers some shade.

  - Reduce the length &/or intensity of your workout, especially until you acclimate.

- Accessorize properly by wearing sunglasses, choosing appropriate clothing for your activity, & using sunscreen.

- Have a Plan B... Whether inside an air conditioned gym or at home, pick a back-up activity when going outside is unpleasant or unsafe. Or, if you have access to a pool, consider water aerobics (an option even for non-swimmers according to this YouTube video) or swimming.

To recognize the signs of heat illnesses & for more details, check out:

- American Council on Exercise's Beat the Heat Before It Beats You

- Academy of Nutrition & Dietetic's Exercise Safely in Hot Weather 

- Mayo Clinic's Keeping Cool in Hot Weather.

The Dish... Does Your Plate Matter?

When trying to lose or maintain weight, do your plates or utensils really matter?

The answer is yes! Research indicates that:

- smaller dishes, glasses, & utensils encourage both adults & children to eat less food. For a recent study, check out Time's Smaller Dishes Could Cut Childhood Obesity.

- food served on plates of a contrasting color give people visual cues to eat less. Find a brief summary (& podcast) of a recent study at Scientific American's Dish Color Affects Serving Size. Experts recommend using blue (least appealing) or white dishes to help control portions while avoiding red or gold dishes.

Try your own simple experiment with measured food (like cereal) in different sized or colored bowls. The difference in perception is amazing. Remember, while the extra calories per meal may seem minimal, those calories add up over time...

It's Just Another (Meatless) Monday...

Meatless Mondays is a nationwide campaign that encourages people to skip meat once a week. Research indicates that periodically eating a vegetarian diet can help you live longer; reduce your heart disease risk; & limit cancer, obesity, & diabetes. Eating this way more often tends to boost the results. For more details, check out Meatless Monday's Why Meatless?. (Their FAQ page answers some common concerns. It's in the About Us section.)

Tips
- Incorporate fruits, veggies, beans, nuts, & whole grains for balanced meals.
- If it sounds scary, start with just one meal. Breakfast offers a lot of choices. Add a second meal when comfortable.

- Try modifying your favorites to ease in. Some of my favorites are veggie stir fry, veggie chili, & veggie spaghetti.

- Be choosy, though. Not all vegetarian dishes are automatically healthy. Some processed or pre-made vegetarian items can still be high in salt or even fat (e.g., breaded eggplant cutlets or cheese based sandwiches).

Ever wondered what's the difference between a vegetarian & vegan? Vegans eat a completely plant based diet (nothing from animals). The term vegetarian can vary greatly. Some vegetarian diets will include milk, fish, or eggs. In these cases, the word vegetarian might be preceded by lacto- , pesco- , or ovo, respectively. Strict vegetarians or vegans may need to add certain supplements that their diets lack.

Need ideas?
- EatingWell's Healthy Vegetarian Dishes You Must Try
- Fitness Magazine's 10 Vegetarian Recipes to Make for Meatless Mondays
- Food Network's FN Dish Meatless Monday blog
- Martha Stewart's Quick Meatless Recipes (some are healthier than others...)
- WebMD's The Part-Time Vegetarian (compares prepared foods)

Fabulous Fiber

Eating a fiber rich diet may help:
- lower blood pressure,
- lower "bad" cholesterol,
- control blood sugar levels,
- prevent constipation,
- lose or maintain weight,
- lower the risk of heart disease, &
- lower the risk of certain types of cancer.

Learn more at:
- NutritionMD's Understanding Fiber (includes the health benefits, tips for eating more fiber, & an explanation about the 2 types of fiber)
- WebMD's 4 Signs That Your Diet Lacks Fiber
- Mayo Clinic's High-Fiber Foods

The recommended amount of fiber varies by age & gender (range 19 - 38 grams per day). For your comfort (& that of those around you), gradually increase your fiber intake, be physically active, & drink sufficient fluids.


Have you noticed that manufacturers are adding fiber to EVERYTHING (like yogurt, water, bread,
snack bars, etc.)? But, how do supplements compare to natural fiber?
- Mayo Clinic's Formulating Fiber-Rich Foods
- Reuter's Fiber-added foods may not stem your hunger

**Note:  Please consult your healthcare provider or pharmacist before taking fiber supplements if you have chronic health issues or take prescription medications.**

The Skinny on Dietary Fat

When people are trying to lose (or struggling to maintain their) weight, dietary fat is often blamed. Ever heard this uttered, "Only fat-free foods from now on!"? Well, for those of us who survived through the Snackwells & rice cake craze of the 1990s, we know this strategy isn't effective or even healthy.

Your body needs a certain amount of fat... both inside & in our diet. (Insert gasps of shock & disbelief here.)

The fat inside our body is involved with crucial processes like temperature regulation, energy, brain functioning, hormone creation, & the handling of fat-soluble vitamins. It helps maintain healthy skin, hair, & cells plus provides cushioning for organs & a nice place to sit! (To learn more, check out Dr. Sear's Why You Need Fats.) Remember, excess fat can cause various health concerns, though.

Dietary fat impacts a food's taste & texture; helps us feel full; & provides some energy (fats have twice as many calories per gram as proteins or carbohydrates). But, choosing healthier fats is still important.

Eat in Moderation
- Monounsaturated &/or Polyunsaturated Fats:  Often plant based & liquid at room temperature
Common sources:  most nuts; many oils (e.g., olive, canola, vegetable, peanut, etc.); avocados; & certain seafood
Effects:  helps lower bad cholesterol & offers heart protective benefits

Limit
- Saturated Fats:  Often animal based & solid at room temperature
Common sources:  meat (e.g., beef, chicken, pork, etc.); dairy products (e.g., cheese, milk, etc.); egg yolks; & certain oils (e.g., shortening, lard, certain coconut oils, etc.).
Effects:  raises bad cholesterol & can promote heart disease.

Avoid
- Trans Fats:  Chemically manipulat
ed & often involves the word "hydrogenated"
Common sources:  some pre-made cookies, donuts, crackers, stick margarines, salad dressings, etc.
Effects:  raises bad cholesterol & can promote heart disease.


Want more info or to know each fat's recommended ranges? Check out:
- short-- Medline Plus's Dietary Fats Explained or WebMD's Types of Fats
- detailed-- the University of Arizona Cooperative Extension's Fats & Cholesterol in the Diet. This is also a great resource if you're wondering where Omega 3 & Omega 6 fatty acids fit in; how fat & cholesterol interact; or are looking for tips to reduce your fat intake.