Creatine for Health Promotion

    Creatine has become popular for its fitness-related benefits, but more research continues to support its other health advantages. Creatine is a natural compound in the body involved in energy production that can also be taken as a supplement. 

Sources 

    Your body automatically makes about 1 gram of creatine every day. Eating foods higher in creatine concentration can help your body maintain these stores. A diet that includes about 1 to 2 grams of creatine daily allows your muscles to reach 60% to 80% of their storage capacity. 

    Animal-based foods like beef, pork, fish, and lamb are significant creatine sources. A 4-ounce serving of beef (about 1/2 cup ground beef) or salmon has about 0.5 grams of creatine. Dairy products, however, have very little creatine.

Supplements

    While creatine is naturally made and found in food, supplements may provide a more convenient and measurable method to increase creatine. Supplements use a concentrated form of creatine to deliver higher amounts. They are usually tolerated well, but, as with any supplement, may have mild side effects. The most common are water retention, or swelling, dehydration, and mild stomach upset. Always consult your healthcare provider or a registered dietitian nutritionist to help determine your nutritional needs.

Deficiency

    Individuals at risk for creatine deficiency include vegetarians and vegans, pregnant women, older adults, and those with creatine deficiency syndromes. Research demonstrates that people who eat limited animal-based products like meat and fish have lower muscle creatine levels. Supplementation can improve physical and cognitive performance while maintaining a plant-based diet in these populations. 

    Women typically have lower muscle creatine levels that could further decline into late adulthood. Sarcopenia is a condition defined by this loss of muscle with age. Increasing creatine may help reduce muscle loss and deterioration for individuals with sarcopenia.

Health Promotion

    An abundance of research has explored the health benefits of creatine beyond enhancing athletic performance. Some research suggests that creatine can help lower cholesterol and triglyceride levels, while other studies have found that it can have some antidepressant effects.

    Creatine supports energy metabolism in the brain, reducing neuron damage. This could support recovery from a traumatic brain injury. Some studies have even shown that it can support brain health in conditions like Parkinson’s Disease. Specific populations may benefit from increasing creatine intake or supplementation. Research focused on older adults found that creatine supplementation can improve cognitive function while simultaneously increasing strength and muscle mass. It can increase exercise capability for those with cardiovascular conditions and improve metabolism in those with chronic fatigue syndrome.

Takeaways

    Creatine is a naturally occurring compound essential for energy production, affecting both physical and mental performance. Supplementation is increasingly supported for the wide range of its health benefits, especially in specific populations like vegetarians and older adults.

Source: https://www.eatright.org/health/wellness/diet-trends/creatine-for-health-promotion

Savory Penne with Lentils and Kale Recipe

    Lentils are a great source of plant-based protein, but they can be daunting to incorporate! Try this easy pasta recipe that combines classic penne with protein-packed lentils for a hearty, nutritious meal.

• Prep Time: 5 minutes
• Cooking Time: 27 minutes
• Yields 6 Servings (1 ¼ cups)

Ingredients:

• ½ cup brown lentils

• 1 tablespoon light olive oil

• ½ cup onion, chopped

• 1 teaspoon garlic, minced

• 2 cups dry whole-wheat penne pasta

• 1 ½ cups canned crushed tomatoes

• ¼ teaspoon salt

• ⅛ teaspoon black pepper

• ½ teaspoon dried oregano

• ½ teaspoon dried basil

• 1 cup frozen kale, chopped

• ¼ cup walnuts, chopped

• 2 tablespoons fresh parsley, for garnish

Directions:

1. Wash your hands. 

2. Rinse lentils in a fine mesh strainer to remove any debris

3. In a large nonstick skillet, heat the olive oil for 1 minute. Add the onions and stir occasionally for 4 minutes. Add the garlic and stir constantly for 1 minute.

4. Stir in rinsed lentils, pasta, crushed tomatoes, 2 ½ cups water, salt, black pepper, and seasonings until combined. Cover with a lid and reduce the heat to low. Let sit for 18 minutes.

5. Place the frozen kale on top of the pan. Replace the lid and cook for 4 minutes, until the lentils are tender.

6. Serve with chopped walnuts and parsley.

Nutrition Information

Serving Size: 1 ¼ cups (291 grams) | Calories: 217 | Total Fat: 6 grams | Saturated Fat: 1 gram | Carbohydrates: 35 grams | Fiber: 7 grams | Sugars: 5 grams | Protein: 9 grams

Source: https://www.eatright.org/recipes/entrees/savory-penne-with-lentils-and-kale

Veggies for Breakfast? Yes!

    Fruit is a common addition to breakfast, but what about veggies? They can make breakfast just as delicious and add more nutrition to your plate early in the day. Try some of these quick veggie-based breakfast ideas!

• Scramble! Add spinach, mushrooms, or diced tomatoes to scrambled eggs and omelettes. Any veggies will do, and you can use them fresh or frozen!

• Make a sandwich. Add hummus, sliced cucumbers, tomato and spinach to a whole-wheat English muffin.

• Batter up. Try grating carrots or zucchini to batter for pancakes, bread, or muffin batter for an easy veggie addition.

• Drink your produce. Carrots and orange juice complement each other perfectly- try mixing them in a blender for a refreshing morning beverage.

• Burritos! Use a whole-wheat tortilla to make a breakfast burrito or quesadilla! Try low-fat cheddar cheese, scrambled eggs, and diced bell peppers.

• Make a quick hash. Grate white or sweet potatoes to help them cook faster. Microwave for about three minutes in a glass bowl and drain excess juice. Stir fry them on a skillet or frying pan with a teaspoon of olive oil until they are perfectly crispy.

• Try savory oatmeal. Sauteed vegetables like mushrooms or onions add a savory flavor to unsweetened instant oatmeal. Sprinkle it with cheese for even more flavor!

Source: https://www.eatright.org/food/planning/meals-and-snacks/veggies-for-breakfast-yes 

7 Common Picnic Mistakes (And How to Avoid Them)

    Picnics are a great opportunity to enjoy your favorite foods outside, but it’s easy to forget about food safety! It is always important, though- one in six Americans suffer from foodborne pathogens every year. Take a look at these common picnic mistakes and read about how to avoid them to keep your friends and family happy and healthy.

Error: You Didn’t Wash Your Hands

    A lot of foodborne illness is preventable by handwashing. Wash thoroughly before cooking, preparing, or serving food and always after handling raw meat. Hand sanitizer can be used as an alternative if you don’t have access to running water, but be sure to get between your fingers and around nails!

Error: You Didn’t Start with a Clean Slate

    Make sure you pack your picnic supplies carefully, as juices from raw meat and poultry can quickly grow bacteria. Sanitize your cooler and any bags or bins you plan to use to transport food. Always use clean, tightly sealed containers. Be sure to wash all produce at home if you won’t have water at your picnic site, even if it will be peeled!

Error: You Cross-Contaminated

    Keep utensils used for handling raw meats and serving cooked foods separate! If you won’t be able to wash them at the picnic site, bring two sets. All ready-to-eat foods like buns, produce, and prepared side dishes should be kept away from contaminated serving utensils. 

    Avoid reusing marinades used for raw meat, seafood, or poultry unless it’s been boiled before packing. When packing up food, keep produce and cooked foods separate from raw foods as much as possible.

Error: Your Cooler Lost its Cool

    Unfortunately, even insulated coolers can’t hold food at a cool enough temperature. Aim to fill about a quarter of your cooler with ice packs, and chill or freeze food and beverages before putting them in the cooler. Of course, keep hot and cold food packed separate. 

    Use a thermometer to monitor the temperature of your cooler throughout the day- it should not go above 140 degrees Fahrenheit. Try to keep the cooler with perishable food shut as much as possible, such as by packing beverages in a separate container.

Error: You Repurposed Ice

    Ice used to keep food cool should never be used in beverages as it can pick up bacteria from the food or cooler. Store ice for drinks in a separate, sealed bag. 

Error: You Didn’t Bring a Food Thermometer

    Foods must be cooked to different internal temperatures to minimize harmful bacteria. Hamburgers must reach 160 degrees F, while chicken breasts and legs must reach 165 degrees F. Be sure to not touch any bones (like in a chicken leg) while measuring the temperature of food, and test the food in the thickest section. 

Error: You Let Food Sit Out

    The temperature danger zone for food is between 40 degrees F and 140 degrees F: this is when bacteria can multiply fastest- doubling about every 20 minutes! You won’t be able to see, smell, or taste these toxins. 

    Avoid the temperature danger zone by transporting food in an air-conditioned car seat instead of the hot trunk. Only take out the amount of food that will fit on the grill. Food should not sit out for more than two hours, or for more than one hour if the outside temperature is above 90 degrees F. Bring a timer or set an alarm! All perishable foods should be monitored and controlled, including meat, eggs, salads made with mayonnaise, and anything using dairy.

Source:

https://www.eatright.org/food/planning/away-from-home/how-to-prevent-7-picnic-food-safety-mistakes

Fueling Your Workout: How to Time Your Nutrition

Don’t Skip the Carbs

Carbohydrates are essential to fuel movement. The more you use your muscles, the more carbs you need to keep going. However, eating right before a workout can make it hard for the body to simultaneously exercise and digest the food in your stomach. So what’s the solution?

The best time to eat carbs (with protein!) is 1 to 4 hours before a workout. It can vary greatly depending on your body, so it may take some experimentation to get the right timing down for you. Some pre-workout snack ideas include: 

• Peanut butter and banana or a pb&j sandwich
• Greek yogurt with berries
• Oatmeal with low-fat milk and fruit
• Nuts and raisins (about ⅔ fruit to ⅓ nuts)

All of these have carbs for fuel and protein to help make the right amino acids ready to use and repair muscle.

Post Workout Nutrition

Replenishing carbs and protein after your workout is essential. This will help build your glycogen stores back up after they fueled your activity and help your muscles recover and rebuild with the right amino acids. Try to eat within an hour after an intense session. Post-workout fuel could look like:

• Smoothie with low-fat milk and fruit
• Low-fat chocolate milk
• Whole grain wrap with turkey and veggies
• Low-fat yogurt with berries

Note that some of these options involve liquid, which will help rehydrate you!

Key Points

• Carbs provide fuel for muscle movement
• Protein helps muscles recover and rebuild
• Try to replenish your nutrient stores with carbs and protein within an hour of working out
• Experiment and figure out what timing and fuel works best for you, but not anything new on race day!

Source: https://www.eatright.org/fitness/physical-activity/exercise-nutrition/timing-your-pre-and-post-workout-nutrition 

Chocolate Chip Banana Pancakes Recipe

     Pancakes are a popular breakfast staple, and for good reason. They are simple to prepare and versatile to add almost any add-ins and toppings you choose! This recipe is inspired by the classic chocolate-banana combination to prepare a delicious start to the day.

Ingredients:

• 3/4 cup flour
• 2 tbsp. sugar
• 1/2 cup toasted wheat germ
• 1 tsp. baking powder
• 1/2 tsp. baking soda
• 2 beaten eggs
• 1 cup low-fat buttermilk
• 1 mashed overripe banana 
• 1/4 cup chocolate chips of choice
• Non-stick cooking spray

Directions:

1. Wash your hands.
2. Mix together the flour, sugar, wheat germ baking powder, and baking powder in a bowl.
3. In a new bowl, mix together the eggs, buttermilk, and banana. Whisk well.
4. Pour the wet mixture into the dry mixture, and stir until combined.
5. Fold chocolate chips into batter.
6. Spray a pan or skillet with the cooking spray, and then turn heat to medium-high.
7. Use a 1/4 measuring cup to scoop batter onto the cooking surface. Flip the pancake when the center begins to bubble. The desired color for both sides is golden-brown.
8. Add your favorite toppings and enjoy!

Nutrition Information:

Serving Size: 3 pancakes  |  Serves: 4

Calories: 290  |  Total Fat: 8 grams  |  Saturated Fat: 3 grams  |  Total Carbohydrate: 48 grams  |  Fiber: 4 grams  |  Protein: 12 grams

Source:https://www.eatright.org/recipes/breakfast/chocolate-chip-banana-pancakes-recipe

Making Sense of Food Colors

    Some foods come in unique colors, such as bright reds and neon blues, and many people question the production and safety of these eye-catching colors. Food dyes and food colors can both be used to produce more visually appealing foods for consumers and recreate natural coloring after processing the food. There are a few things to consider concerning these ingredients' safety for consumption.

What Are Food Colors?

    Food colorings come in two main types: natural food colors and artificial food dyes. Natural colors are made from natural sources such as plants, spices, algae, or insects. Examples of natural colors include turmeric yellow and beet red. Artificial food dyes, on the other hand, are synthetically created in labs and are commonly used in packaged foods. Examples of artificial dyes include FD&C Red No. 40 and FD&C Blue No. 1.

Are Food Dyes Safe?

    Food coloring safety has been debated for many years but has recently gained even more public interest. Although the U.S. Food and Drug Administration (FDA) still allows most food dyes for food processing, they have banned dyes that have been deemed dangerous in the past. They have also begun asking the food industry to begin implementing natural food colors instead of synthetic dyes as a move toward banning more dyes in the future. All food dyes that are currently allowed for use have received safety approval by the FDA based on current evidence and studies. Some states are individually banning the use of certain food dyes because of potential health concerns.

What About Health Risks?

    Food dyes can be controversial because of their potential health concerns, but there are limited human studies to develop a relationship between the dyes and health conditions. One of the biggest concerns is whether food dyes affect children's behavior. So far, research has not proven that food colorings cause or worsen ADHD, although some parents report noticing changes in their children's behavior after consuming foods with added colors. Allergic reactions to food colors are another health risk, but these allergies are very rare. People with a known allergy to a specific coloring may find it safest to avoid all foods with coloring, because many packages condense their specific colors and dyes into an "artificial color" label on the ingredients list. Another concern is that food colors could be a factor in developing cancer, yet research for this relationship is also scarce.

Identifying Food Colorings

    Consuming a small amount of food coloring in your diet is not likely to be dangerous, and should not be feared. They are very abundant in our food supply and difficult to eliminate completely. If you want to reduce your intake of food colorings, reading ingredient labels is a good place to start. Look for terms like artificial or natural colors, color added, dye names like Red 40, or natural coloring names like "colored with beet powder." Choosing more whole food options can also reduce the amount of added colors in your diet.

    Food colorings are a common part of today's food supply and most people can consume them safely in moderation. While ongoing research continues to examine their potential health effects, the food dyes currently approved for use have met FDA safety standards. If you prefer to limit your intake, choosing more minimally processed foods that align with your nutritional and financial needs and reading ingredient labels are simple ways to reduce your intake. The most important goal is maintaining a balanced diet that meets your nutritional needs and taste preferences.

Source: https://www.eatright.org/food/planning/smart-shopping/making-sense-of-food-colors