Nutrition with Polyendocrine Metabolic Ovarian Syndrome

    Polyendocrine metabolic ovarian syndrome (PMOS) is a hormonal disorder that can affect females in their reproductive years. It is a disorder characterized by typical symptoms with no single known root cause. Common hormonal imbalances of PMOS include insulin resistance and increased levels of male hormone production, both of which can lead to metabolic and reproductive complications.

    PMOS has many common symptoms. Some of these symptoms include irregular or absent menstrual periods, irregular bleeding, increased body hair on areas such as the face and chest, acne, weight gain in the midsection, thinning hair on the head, and pain in the pelvic region. PMOS can even lead to infertility by causing the absence of ovulation. It may be a genetic condition that runs in families, but the root cause is unknown. Females who suffer from PMOS have an increased risk for type 2 diabetes, hypertension, high cholesterol, depression, anxiety, and endometrial cancer.

    Healthy lifestyle habits, such as dietary consumption and physical activity, can manage symptoms of PMOS. Consuming mostly whole grains, a variety of fruits and vegetables, lean protein options, and low-fat or fat-free dairy can help to manage symptoms, weight, and blood sugar. Examples of dietary patterns that may be recommended to females with PMOS are the Mediterranean Diet or the Dietary Approaches to Stop Hypertension (DASH) Diet. Healthy dietary habits for women with PMOS include:

• four to five meals or snacks throughout the day, starting with breakfast
• twenty-five grams of dietary fiber daily from fruit, vegetable, and whole grain sources
• omega-3 fatty acid consumption through fatty fish and flaxseed
• protein at all meals and snacks

Symptoms of PMOS may further be alleviated by physical activity. Completing thirty minutes of physical activity most days, with strength-training exercises twice per week, is recommended to manage the condition.

Source: https://www.eatright.org/health/pregnancy/fertility-and-reproduction/polycystic-ovarian-syndrome 

What is Glycemic Index?

     Most people have heard of the term "glycemic index," but many don't know what it means. The glycemic index (GI) is a measure of how quickly a certain food causes our blood sugar levels to rise. The glycemic index uses a scale from zero to one hundred to rank foods. Foods on the high end of the GI scale are digested and absorbed quickly, which raises blood sugar levels quickly. Foods with a high GI are typically low in dietary fiber and high in carbohydrates. 

    The glycemic index is useful, although there are two major limitations to consider when using it. The GI of a food is measured when it is consumed on an empty stomach without other foods. When different types of foods are eaten together, it can be harder to rely on the GI because protein, fat, and fiber can affect how quickly blood sugar levels rise. The second limitation is that GI does not reflect the portion sizes that are commonly consumed. The GI is determined by giving people a serving of food containing 50 grams of a carbohydrate food, without its fiber, and monitoring their blood sugar levels for two hours. However, the amount of food needed to provide 50 grams of carbohydrates may be much larger than a typical serving. Glycemic load is another way to understand how foods affect blood sugar levels. It is calculated by multiplying the grams of carbohydrates in a serving by the food's GI, and then dividing that number by 100. Overall, the glycemic index is not a perfect system, but it can be a useful tool for identifying foods that may cause a slower rise in blood sugar levels. For the slowest rise in blood sugar, it is important to choose nutritious foods that incorporate protein, fiber, and healthy fats into one meal. 

Source: https://www.eatright.org/health/wellness/diet-trends/what-is-glycemic-index 

Nutrition During and After Cancer Treatment

     Nutrition plays a crucial role in individuals who have cancer. Getting the nutrients your body needs while fighting cancer helps support overall health, healing, and the maintenance of healthy cells. Being diagnosed with cancer can be very overwhelming, with even nutrition feeling complex. Individuals may not know what foods to eat to support their health during treatment. A registered dietitian who specializes in oncology is an important member of the medical team who works with people who have cancer. An oncology dietitian encourages individuals to choose foods based on how they feel, their nutritional needs, and their personal preferences. Providing education about supplements, foods, nutrients, and dietary patterns can help people with cancer better understand their options and make informed decisions about their nutrition. Once cancer treatment is complete, maintaining a nutritious eating routine can help support long-term health. Focusing on foods such as fruits, vegetables, whole grains, and lean proteins can be beneficial additions to the diet. Encouraging cancer patients to regularly meet with dietitians who specialize in oncology can help them manage nutritional challenges and make the treatment process easier. 

Source: https://www.eatright.org/health/health-conditions/cancer/nutrition-during-and-after-cancer-treatment

Easy Bean and Veggie Chili Recipe

    Fall weather is in full swing, so it’s time to make those hearty, comforting recipes that keep you healthy and add some warmth as the air gets chillier. This bean and veggie chili is a fantastic way to get your protein and fiber; serve it alongside whole-wheat bread or enjoy it on its own for a hearty meal! Customize it by adding ground turkey, beef, or tofu crumbles for even more protein.

Ingredients

- 2 teaspoons neutral oil, such as canola

- 1 large white or yellow onion, chopped

- 3 cloves garlic, minced

- 2 ribs celery, chopped

- 1 medium green bell pepper, chopped

- 1 medium red bell pepper, chopped

- 1 carrot, washed and thinly sliced

- 1 15.5-ounce can dark or light kidney beans, drained and rinsed

- 2 14.5-ounce cans diced tomatoes

- 1 6-ounce can no-salt-added tomato paste

- 2 tablespoons chili powder

- 1 teaspoon ground oregano

- 1 teaspoon ground cumin

- 1 teaspoon paprika

- ½ teaspoon black pepper

- ½ cup fat-free sour cream

- 3 green onions, sliced thin (optional for serving)

- ½ cup fresh cilantro, chopped (optional for serving)

Directions

1. Wash your hands!

2. Combine the oil, onion, and garlic in a large pot over medium heat, along with any protein source being used. Cook until fragrant and the onion is wilted, about 6-8 minutes.

3. Add the celery, peppers, carrots, beans, tomatoes, tomato paste, chili powder, oregano, cumin, paprika, and pepper. Stir until well combined and reduce the heat. Simmer for 20 minutes, then adjust seasonings to taste.

4. Serve with sour cream, green onions, and cilantro (optional)

Nutrition Information

Per 1 ½ cup serving:

Calories: 300 | Total fat: 12g | Saturated fat: 4.5g | Sodium: 540mg | Carbohydrates: 28g | Dietary fiber: 8g | Protein: 23g (with 1lb protein)

Source: https://www.eatright.org/recipes/soups-and-stews/bean-and-veggie-chili-recipe 

Boosting Fiber in Your Daily Diet: An Easy Guide

    Fiber is an essential nutrient that supports blood sugar levels, digestion, and a healthy weight by increasing feelings of fullness from meals. Women should aim to get 25-28 grams of fiber daily, and men 28-35 grams. However, an astounding majority of people in the United States fall short of this goal. 

    So, how can you get fiber from your food? Dietary fiber comes from plant products, including produce, whole grains, legumes like beans and lentils, and even nuts and seeds. Choose less-processed options to get the most fiber content from your food: a whole apple (with the peel) has 4.4 grams of fiber, ½ cup of applesauce has only 1.4 grams, and 4 ounces of apple juice has none.  

    Making a few easy swaps in your meals can help you reach your fiber goals. Try steel-cut oats for breakfast instead of a processed cereal. Even better, top it with your favorite nuts and berries! Use a whole-grain tortilla or bread to craft a lunch packed with veggies, or try a hearty vegetable soup recipe on the side. Dip whole-grain crackers or fresh vegetables in hummus for a fiber-full snack, and consider brown rice or whole-grain pasta instead of white rice or noodles.  

Try adding a few of these foods to your weekly menu to increase your natural fiber sources: 

• 1 cup of fresh raspberries: 8 grams of fiber 
• ½ cup cooked black beans: 8 grams of fiber 
• 1 large pear with skin: 7 grams of fiber 
• ½ cup mashed avocado: 6 grams of fiber 
• 1 ounce almonds: 3.5 grams of fiber 
• 3 cups air-popped popcorn: 3 grams of fiber 
• ½ cup cooked quinoa: 2.5 grams of fiber 

    A few things to keep in mind when adding fiber to your diet: increase your intake slowly and drink plenty of water. Fiber soaks up liquid in your digestive tract to keep moving through. If you take in more than your normal amount without sufficient liquids, you may experience nausea or constipation. Adding fiber through nutritious foods rather than supplements is the best method to improve overall health, as these fiber-rich options contain other essential nutrients. This way, you can get your daily dose of fiber, along with the added benefits of key vitamins and minerals, and the feeling of fullness to keep you satisfied throughout your day.  

Source: https://www.eatright.org/health/essential-nutrients/carbohydrates/easy-ways-to-boost-fiber-in-your-daily-diet  

Understanding What Seed Oils Are and How They Are Made

    Many people on social media talk about the harms of seed oils, but do they really know the science behind what seed oils are? Seed oils are extracted from plant seeds. The eight known seed oils that are commonly discussed are the following: canola, soybean, safflower, corn, cottonseed, grapeseed, rice bran, and peanut. Seed oils contain different amounts of saturated, monosaturated, and polyunsaturated fats. The fats that are the most present in seed oils are polyunsaturated fats, which are made of both omega-6 and omega-3 fatty acids. Omega-6 fatty acids are categorized as the “bad” fatty acid, but are beneficial for lowering the risk of heart disease, which research suggests has a decreased mortality rate. When seed oils are made, they can be either expeller-pressed when heat is applied to extract the oil, or cold-pressed when no heat or chemicals are used in the process of extraction.

    It's important to know how much seed oil an individual should consume. Food sources that contain the most seed oils in America are ultra-processed foods such as baked goods, frozen meals, chips, and convenience foods. If you want to consume food with seed oils in the ingredient list, check the nutrition facts panel to see if there are other health benefits and if it fits into a healthy eating routine. Therefore, including seed oils in your diet when cooking and baking can lower LDL cholesterol and may reduce cardiovascular disease risk when they replace saturated fats. There is typically no need to avoid nutrient-dense foods, such as nut butter and whole-grain breads, that contain seed oils. 

Source:  https://www.eatright.org/health/essential-nutrients/fats/understanding-seed-oils  

Foods That Can Affect Fertility

    Infertility is a reproductive health condition in males and females that affects nearly 8.5% of married women who are at the reproductive age to conceive a child. Although infertility can be caused by many factors, a healthy diet and a healthy weight in both partners can increase the ability to conceive.  

    For women, this can include choosing foods that will create a supportive home for your baby during the 9-month stay. Foods with sources of folic acid and iron are two main important foods to add into the diet. For men, maintaining a healthy body weight is crucial, as male obesity can alter hormone levels and therefore alter sperm levels. Adding a variety of different fruits and vegetables into the diet can help create strong, healthy sperm. 

    The Fertility Diet study, published by Harvard Research in 2007, has shown that women with infertility who followed this diet had a 66% lower risk of ovulatory infertility. Women who follow the fertility diet consume fewer trans fats and more monosaturated fats, such as olive oil and avocado oil. They also consume minimal animal protein and more vegetable protein because animal protein contains hormones, which can further disrupt their already disrupted hormones within their body. High fiber, many sources of iron, multivitamins, and a high-fat dairy diet are also important when women are following this diet. 

    Eating a variety of vegetables and fruit will help your body meet vitamin and mineral needs as well as help your body maintain a healthy body weight to conceive a child.

Source: https://www.eatright.org/health/pregnancy/fertility-and-reproduction/fertility-foods  

Fall Produce to Add to Your Plate

    With the fall season coming in just around the corner, seasonal produce that shine in the autumn become available to purchase in grocery stores. Taking advantage of the following produce is highly encouraged because of the advantages that it can bring to your health. 

Pumpkin: 

    It is no secret that when you think of a typical pumpkin, the first thing that may come to mind is the orange color. This notorious orange color is due to a pigment called beta-carotene that converts to vitamin A, which is great for your skin and eyes. Pumpkin has a slightly sweet flavor and is paired wonderfully with savory herbs like sage and curry. 

Beets: 

    It is common to find red beets in grocery stores, however if you go to a local farmer’s market, they may have different types to experiment with such as golden or Chioggia beets. A standard red beet contains a phytochemical called betanin that has been linked supporting healthy blood pressure. Beets can be cooked in many different delicious ways such as shredded in salads or thinly sliced and baked into chips. 

Sweet Potato: 

    Much like pumpkin, sweet potatoes are also a great source of beta-carotene that contributes to their orange color. Sweet potatoes are high in dietary fiber and contain vitamin A, vitamin C, and potassium. They also can be found in many grocery stores and local farmer’s markets. Sweet potatoes are great as an ingredient for many breakfast foods such as homemade pancakes, or they can be a great side dish as a breakfast hash or French fries. 

Spaghetti Squash: 

    One of the greatest gluten-free and low-calorie alternatives to traditional pasta is to make spaghetti squash pasta. An easy recipe is to cut spaghetti squash in half, scooping out the seeds, and putting both halves into a microwave or oven to cook until tender. After cooking, scrape a fork into the center and spaghetti-like strands will form. Finally, remove as many strands as possible and toss with pesto or marinara sauce!  

Kale: 

    Kale is a very well-rounded vegetable. Kale provides a variety of vitamins, such as vitamin A, C, K, and manganese. This vegetable is great to grow in a garden because it can survive frost and still be delicious when served. This can be a wonderful ingredient to add into soup, salad, or paired with fruit. 

Pears: 

    While fruits such as watermelon, peaches, and pineapple thrive in the summer, pears shine during the fall. A pear tastes the best during the fall season and ripens at room temperature after being picked from a tree. Like apples, the peel on a pear is high in dietary fiber, containing 6 grams. Pears can be grilled and eaten as a side, a sweet ingredient in wine, added onto a sandwich, or mixed as an ingredient in a smoothie. 

Okra: 

    Okra pods can be identified in groceries stores or farmer’s markets by their bright green color and firm texture. This fruit can be used as an ingredient in a variety of different dishes. While we commonly see Okra fried, we sometimes find the seed pods as an ingredient in traditional Louisiana gumbo, Indian curries, and other similar dishes. Some dietary benefits that Okra provides are the vitamins it contains, such as vitamins K and C. The pods are also low in calories, high in fiber, and are a great source of folate 

Parsnips: 

    Often mistaken as carrots because of their shape, parsnips are a white root vegetable that contain many dietary benefits. Some of these benefits include their dietary fiber (3 grams in one-half cup cooked) and higher amounts of both vitamin C and folate. Some great dishes that contain parsnips are soups and side dish in which they are roasted and sliced. One popular dish is a shepherd’s pie with mashed parsnips. 

Cranberries: 

    Cranberries are known for their red color and tart taste. What most people do not know though is that they contain a variety of nutritional benefits. Cranberries, whether they are fresh or dried, can be added to savory dishes such as meat and poultry. Some people loved to eat dried cranberries in oatmeal, trail mix, salads, or as a snack on the go. 

Source: https://www.eatright.org/food/food-groups/vegetables/9-fall-produce-picks-to-add-to-your-plate

Dietary Approaches for Type 1 Diabetes Management

    Type 1 diabetes is when the body produces little to no insulin from the pancreatic beta cells, which are responsible for producing a lifelong insulin supply. Hyperglycemia, which is classified as high blood sugar levels and is seen in diabetics, is a main concern that can lead to complications in neuropathy, nephropathy, and cardiovascular disease. There has been many growing interests in dietary strategies that may improve glycemic management in type 1 diabetics. The diets that have been shown to improve blood sugar management are a low-carbohydrate diet and a Mediterranean diet. Reducing carbohydrate intake will help with a reduction in insulin needs. The Mediterranean diet, rich in fruits, vegetables, whole grains, healthy fats, and limited dairy and animal protein, has also been associated with improved glycemic management in type 1 diabetics. Given that type 1 diabetes is a very challenging condition to manage, and many individuals are not meeting glycemic targets, evidence that low-carbohydrate diets can improve glycemic management makes it worth further investigation. Further research could help determine whether a low-carbohydrate diet is an effective and sustainable long-term dietary approach for individuals with type 1 diabetes. It is also important to examine how this dietary pattern affects insulin requirements, blood glucose control, and the overall health and quality of life of individuals with type 1 diabetes. Understanding the potential benefits of a low-carbohydrate diet for individuals with type 1 diabetes is important for their overall health and well-being.  

Source: https://www.sciencedirect.com/science/article/pii/S1751991826001154

Creatine and Sports Performance

What is Creatine?

    Many people have heard of creatine for both its general wellness and athletic performance benefits. It is an entirely natural compound that the human body synthesizes from amino acids, the building blocks of protein. Our bodies can make some of these amino acids ourselves, but some we must consume from the foods that we eat. Additionally, we can also consume creatine by eating certain animal products that contain it, such as meat and fish. 

Creatine's Role and Athletic Benefits

    Creatine is a crucial part of the body’s fastest acting energy system. This energy system supports short but intense bursts of physical activity, like lifting weights, sprinting, and jumping. It also supports other involuntary physical demands like our heart beats and brain function. Because it directly supports intense physical activity by increasing energy availability for short periods of time, creatine has garnered a reputation as one of the most beneficial supplements for athletic performance.

    Research has shown that creatine supplementation can improve performance in high-intensity exercises, such as power-based movements like sprinting and lifting, by about 10-20%. The shorter and more intense the burst of movement is, the more improvement is seen. Additionally, creatine can alter body composition. Supplementation may increase lean muscle mass and decrease body fat percentage when combined with resistance training. This body composition change will also increase muscular strength. Creatine is also shown to reduce muscle damage and improve recovery during and after intense exercise. Supplementing creatine is also correlated to a decreased risk of muscle and bone injuries.

Creatine Supplements

    Creatine can be taken as a supplement as a convenient way to increase our intake, which will increase our body’s stores and may improve athletic performance. Creatine supplements typically come in the form of high-dose capsules or powders. There are many different forms that creatine supplements can come in, but creatine monohydrate is the most studied and research-supported form to deliver performance gains and minimal side effects.

Precautions and Potential Side Effects

    Common side effects of creatine supplementations include temporary water retention and bloat, dehydration, and gastrointestinal issues such as abdominal pain and diarrhea. More serious liver or kidney complications can occur if creatine is taken at higher than safe doses or combined with specific supplements. You should speak to your healthcare provider before beginning any new supplements to assess individual safety and any current medication or supplement interactions.

Key Takeaways

    Creatine is commonly used for athletic performance gains. Studies support its safety and physical benefits. Speak to your healthcare provider or a registered dietitian about adding creatine to your daily diet. 

Source: https://www.eatright.org/health/essential-nutrients/supplements/creatine-and-sports-performance 

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

Family Dinners for a Healthy Heart

    Healthy eating habits start at home, and one simple change that can make a big difference is reducing sodium intake. While many adults consume more sodium than recommended, children often do as well. Eating too much sodium over time can contribute to high blood pressure, increasing the risk of heart disease, stroke, and kidney disease later in life. In fact, the average child consumes more than twice the recommended amount of sodium each day.

Choose Spices Over Salt

    Reducing sodium doesn't mean meals have to be bland. Instead of reaching for the salt shaker, try adding flavor with fresh herbs, lemon or lime juice, vinegar, garlic, or salt-free seasoning blends. These ingredients can enhance the taste of your favorite dishes without adding extra sodium. Many people assume the salt added during cooking or at the table is the biggest source of sodium, but most of the sodium in our diets actually comes from packaged, processed, and restaurant foods. Because children's taste preferences develop early, offering lower-sodium foods from a young age can help them become accustomed to healthier flavors.

Read Nutrition Labels

    One of the easiest ways to reduce sodium is by checking the nutrition label before purchasing packaged foods. Similar products can vary widely in sodium content, so comparing brands can help you choose lower-sodium options without making major changes to your grocery list.

Look for Foods Low in Sodium

    Fresh fruits and vegetables are naturally low in sodium and provide potassium, a mineral that helps support healthy blood pressure. Unfortunately, many children and adults do not get enough potassium in their diets. Excellent sources of potassium include potatoes, tomatoes, spinach, bananas, oranges, and avocados. Children ages 1-13 should consume about 2,000-2,500 milligrams of potassium each day, while teens and adults need about 2,300-3,400 milligrams. Including a variety of fruits and vegetables with meals and snacks is a simple way to increase potassium intake while naturally lowering sodium consumption. Making small changes, such as cooking more meals at home, choosing fresh foods more often, and comparing nutrition labels while shopping, can help your entire family build healthier eating habits and support heart health for years to come.

Source: https://www.eatright.org/food/planning/meals-and-snacks/family-dinners-for-a-healthy-heart 

Blueberry Barbecued Chicken Recipe

Try this unique recipe that blends two summer favorites: fresh blueberries and barbecue sauce! This grilled chicken with a tangy blueberry barbecue sauce is perfect for the warmer months.

Ingredients:

• 1/2 cup diced onion
• 1 tbsp. olive oil
• 2 cups frozen blueberries
• 1/4 cup ketchup
• 1/4 cup balsamic vinegar
• 1/4 cup brown sugar
• 1/2 tsp. salt
• 6 6-ounce boneless and skinless chicken breasts.

Directions:

1. Wash your hands.
2. Heat a medium sized sauce pan over medium heat. Using the olive oil, sauté the onion until translucent. Add in the blueberries, ketchup, balsamic vinegar, brown sugar and salt. Stir while letting it come to a simmer. Continue to simmer for 4 minutes, stirring periodically.
3. Blend the sauce mixture until smooth. Put 1/2 cup of the sauce off to the side for serving, and use the rest while grilling the chicken.
4. Flatten the chicken breasts until about 1/2 inch thick. Place them on a prepared grill, and cook 5 minutes on each side. 
5. Spread 1/2 of the designated sauce evenly on the chicken and then grill 1 minute. 
6. Flip the chicken and spread the remaining 1/2 of the sauce on that side, grilling another minute. 
7. Ensure chicken reaches an internal temperature of 165°F.
8. Serve with the remaining blueberry sauce.

Nutrition Information:

Serving Size: 1 Piece  |  Serves: 6  |  Calories: 292  |  Total Fat: 6 grams  |  Saturated Fat: 1 gram  |  Carbohydrates: 22 grams  |  Fiber: 1 gram  |  Sugars: 18 grams  |  Protein: 35 grams

Source: https://www.eatright.org/recipes/entrees/blueberry-barbecued-chicken-recipe