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Filed under: Diet

Heart-healthy gifts show love

HPRC Fitness Arena: Nutrition, Total Force Fitness
February is American Heart Month. Discover ways to make it healthy for your loved ones and yourself!

How you treat your heart today can add years to your life—that’s the best gift you can ever give your loved ones! The latest research continues to show that eating a balanced diet with plenty of fruits, vegetables, beans, nuts, seeds, whole grains, and minimally processed foods is good for your heart. Reflect on what you eat as this can dramatically reduce your risk of heart disease. Make sure to include these heart-healthy foods in your nutrition plan too: luscious berries, leafy greens, a variety of nuts, and seafood (twice per week).

Want to show some love for your sweetheart this Valentine’s Day? Cards, flowers, and chocolate are ordinary—do something extraordinary!

  • Surprise your sweetie with a fabulous meal. If you’re able, dine in this Valentine’s Day. Make a delicious spinach salad and salmon with a nut topping. Serve berries, frozen yogurt, and Chocolaty Delights (see recipe below) for the perfect dessert. You’ll save money, eat like royalty, and provide the nutrients your bodies crave. Don’t forget the candles and your favorite playlist!
  • Whip up Chocolaty Delights. Use cooking spray to grease the bottom of an 8 in pan. Blend one can of black beans (drained) and ¾ c water in a blender for 30 seconds. Add one box of brownie mix. Stir mixture well and spread in pan. Sprinkle ¼ c dark chocolate chips and ¼ c chopped walnuts on top. Bake according to box directions or until a toothpick (inserted in the center) comes out clean. Let your partner know that each tasty treat includes added protein, fiber, and iron—go ahead and indulge!
  • Give a gift of lasting health. Consider a fitness app, pedometer, or walking shoes. Then invite your sweetheart to work out or take a long walk together.

Find your best eating plan

HPRC Fitness Arena: Nutrition, Total Force Fitness
You might have recently seen an athlete’s or movie star’s eating plan. Could following their diet make you a star?

Want to eat healthy and perform as well as the rich and famous? Often an elite athlete or entertainer has a dietitian or chef to plan meals and even do their grocery shopping. But is following someone else’s eating plan a wise idea?

  • Some superstars eat mostly organic vegetables and less fruit. A diet rich in vegetables is healthy, but can be taken to extremes. Eating entirely organic foods isn’t essential. Fruit contains numerous vitamins and minerals plus fiber. The current daily recommendation is 2–3 cups of vegetables and 2 cups of fruit. It’s also unnecessary to avoid nightshades (tomatoes, eggplants, peppers, and mushrooms), as it’s not proven that they cause inflammation.
  • A lot of performers pick proteins. Their pattern might include only specialty proteins such as grass-fed beef, wild-caught salmon, free-range chicken, and duck. These are good sources of protein but duck and beef should be eaten a few times per week, as they can be very fatty. Other good protein sources include eggs, beans, nuts, and seeds. Nuts and seeds are higher in fat but contain healthy oils and other key nutrients.
  • Many icons avoid sugar and white flour. U.S. Dietary Guidelines recommend limiting sugar and refined grains but it’s unnecessary to completely avoid these foods. It’s best to eat at least 3 whole grains each day: whole-wheat products, brown rice, oatmeal, or popcorn are good choices.
  • Some celebrities only eat foods cooked with coconut oil. It’s better to include a variety of unsaturated fats in your nutrition plan.
  • Several VIPs dodge dairy. This isn’t recommended unless you have an allergy or intolerance. Dairy contains valuable nutrients such as calcium, vitamin D, protein, and potassium.

Want to be ready for the locker room or the red carpet? Follow a balanced plan and eat what works best for you.

Omega-3s and brain health

Filed under: Diet, Nutrition, Omega-3
Omega-3 fatty acids are important for brain health, but beware of products marketed for concussions or traumatic brain injuries.

Omega-3 fatty acids are important for brain development and function, but they also may help protect against damage from concussions and other traumatic brain injuries (TBIs). Several animal studies have shown that omega-3 supplements given before or after a traumatic event not only reduce the severity of damage in certain parts of the brain but also improve mental performance during recovery. Similar studies haven’t been conducted with humans yet, and although the results of these animal studies are promising, there isn’t enough current evidence to recommend taking omega-3 or fish oil supplements to reduce the risk of or assist in the recovery from concussions or TBIs. In addition, FDA has warned consumers to avoid using products marketed for these purposes. For more information, please read FDA’s Consumer Update.

Although omega-3 supplements haven’t been proven to help with TBIs, omega-3s are still important for your brain, heart, and overall health. It’s best to get your omega-3s from food, but if you choose to take supplements, do so under the supervision of your doctor. For more information on omega-3 supplements, please visit “Omega-3 Supplements: In Depth” from the National Center for Complementary and Integrative Health.

New Dietary Guidelines for Americans

HPRC Fitness Arena: Nutrition, Total Force Fitness
Filed under: Diet, Nutrition, USDA
The 2015–2020 Dietary Guidelines for Americans were recently released. They offer the government’s best advice on healthy eating. How can they help you?

The U.S. Departments of Agriculture (USDA) and Health and Human Services (HHS) just released the 2015–2020 Dietary Guidelines for Americans. These guidelines help shape policies for school lunch and breakfast programs, Woman, Infants, and Children (WIC), and nourishment programs for the elderly and military. The skinny is that they’re based on evolving nutrition science. They offer practical guidance on how to develop a nutrition plan too. Remember you can also seek a dietitian’s help to meet your goals towards healthy eating and performing well. Read more here

Chia seeds and drug testing

Will chia seeds cause a positive drug test? Read more and find out what you really need to avoid.

Chia (Salvia hispanica) seeds are rich in omega-3 fatty acids and fiber. As such, they have become a popular food item, and you can also find chia (seeds and oil) in many dietary supplements marketed to support heart and digestive health. On its own, chia will not produce a positive drug test. However, when you look at ingredient lists on product labels, don’t confuse Salvia hispanica (chia) with Salvia divinorum (Diviner’s sage), which is banned by some services. There are many types of salvia, so please read the OPSS FAQ about salvia for more information. If you’re interested in learning more about chia seeds, visit this webpage from MedlinePlus.

Plan your meals in minutes!

HPRC Fitness Arena: Nutrition, Total Force Fitness
The workday is ending—and you’re stressed from not knowing what to prepare at mealtime. With some advance preparation using HPRC’s meal-planning strategies, you’ll look forward to what’s for dinner.

We all want to serve healthy, nourishing food to our families. But sometimes we let our best intentions get in the way. You wouldn’t head into the woods without a plan, map, or GPS—so why begin your day with little thought about eating well? Start this year off right by learning and putting these easy meal-planning practices into place. Once you’ve established these habits, you’ll be amazed at how good it feels to map out your meals. The more you practice HPRC’s strategies—the faster and fitter you’ll be—a huge savings to your body, time, and wallet. Read more here. 

 

Football season fitness

Ready for some football? Get off the couch and in the game with these fitness tips.

For many fans, watching football means indulging in comfort food and drinks—and lounging around on Saturdays and Sundays. It’s a way to round out the weekend and relax before the start of another workweek. But even one day of binging on game-day food and relaxation can ruin your regular healthy routine. The average football game consists of about 11 minutes of actual play—so you’re watching huddles, replays, and commercials in-between. Use that downtime to your advantage, call an audible, and get moving during time-outs!

  • Play some flag football at halftime.
  • Complete a quick workout during commercial breaks.
  • Remember to make healthy food choices too.

Check out A Football Fan’s Guide to Food and Fitness for ways to stay healthy and active during football season.

 

Decrease your holiday food stress

HPRC Fitness Arena: Nutrition, Total Force Fitness
Need to cross “food worries” off your holiday checklist? There are ways to add nutrients, cut calories, and enjoy the holidays!

Who says that figuring out what to prepare and eat over the coming holiday weeks needs to be stressful? Worrying about choosing appropriate food gifts? How about gaining weight and never taking it off—again? These concerns are often on our minds at this time of year. So here are some tips to enjoy a healthy holiday.

  • Make recipes more nutritious. Use evaporated skim milk in place of heavy cream in soups, quiches, pies, and other recipes. Substitute whole-wheat for white flour in bread, gravy, and cookie recipes.
  • Reduce your calorie intake. Choose more fruits and vegetables at each meal. Don’t skip a meal—because you could overeat at the next meal. Eat smaller portions instead.
  • Pick healthy gifts. Offer a welcome basket of fresh fruit or assorted packages of nuts and dried fruit. Put together a basket of healthy ingredients for a quick meal. Give a personal favorite such as a special bread, olive oil, or jam.

Challenge yourself by putting at least one tip into practice. It guarantees your holidays will be less stressful!

There is (almost) free lunch!

HPRC Fitness Arena: Nutrition
Whip up these “tried and true” soups for pennies.

We all want to use our food resources and time wisely. Let’s talk about ways to save minutes and money. As the holidays approach, we want quick, easy meals to fortify us. Using the bones from our holiday meats can make an almost “free” extra meal or two. Helpful hint: store the bones in the freezer until you are ready to get cooking!

These tasty soups are healthy and affordable:

  • Bean Soup. Put a ham bone in a crockpot. Cover with 8 cups of water. Add one pound of rinsed, dried pinto beans. Season as desired—jalapeno peppers and cilantro are especially good. Cook on High for 5–6 hours or Low for 11–12 hours. Skim the layer of fat from the top. Chop and add any leftover ham to the soup.
  • Turkey Vegetable Soup. Put turkey bones in a large pot. Cover with 6­–8 cups of water and bring to a boil. Turn the heat down and simmer for 30 minutes. Remove the bones and strain the broth. Add frozen corn, green beans, grated carrots, and instant brown rice. Bring to a boil and simmer for 10 minutes. Add chopped pieces of turkey meat if desired. Season with black pepper.

Who knew making soups could be so simple? These meals just might become a mainstay of your recipe toolkit! 

Eating on the road again

HPRC Fitness Arena: Nutrition, Total Force Fitness
Filed under: Diet, Nutrition, Travel
Taking a holiday road trip? Make sure your car isn’t the only “vehicle” that’s properly fueled.

A critical part of any road trip is making sure you are nourished for the journey. Vacation leave is approved, your pet is at the sitter, and suitcases are in the trunk. Are you ready to get in your car and drive? Your car is fueled but you are not. BIG mistake! As you prepare to travel, here are some ways to help you go the distance:

  • Eat before you go. However, foods such as coffee, doughnuts, energy drinks, and candy bars aren’t the right fuel. These types of foods can cause your energy levels to crash.
  • Pack a travel meal if you are going to be on the road for a while. It can be as easy as a peanut-butter sandwich on whole-wheat bread plus a banana.
  • Bring tasty snacks. Examples include popcorn, homemade trail mix (whole-wheat cereals such as wheat squares or toasty oats, nuts, dried fruit, cheese crackers, and chocolate pieces), fruit, and nuts. Sugar-free gum makes a great addition to your stash.
  • Stay hydrated. Bring along a water supply for each traveler.
  • Eat small amounts of food every 2–3 hours to stave off sleepiness. Instead of eating while you drive, take a break at a rest stop. You can also switch drivers if needed.

These tips can help you save money and time. In addition, you won’t be as tempted by the high-calorie, fatty, sugary foods offered at travel centers and gas stations. What’s more, you’ll arrive feeling refreshed and ready for the next adventure!

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