Filed under: Diet
Fruits and vegetables provide many essential nutrients that benefit health and reduce risk of disease. Juicing provides an easy, convenient way to get more fruits and vegetables into your diet. However, most countertop juicers extract the juices from fruits and vegetables but leave behind the skin and pulp—where most of the performance-enhancing nutrients and fiber are found. To get the most from your fruits and vegetables, add the leftover skin, pulp, and fiber to other foods such as muffins, breads, or pasta sauces so you don’t miss out on the benefits they provide.
Juices that are mostly fruit-based provide concentrated sources of carbohydrates (“carbs”)—great for when your carb needs are high, such as before or after working out. However, drinking high-carb juices at other times of day can cause your blood sugar to “spike,” setting you up for a “crash” later on. Vegetable-based juices offer an appealing, lower-carb alternative, especially for the veggie-hater. In particular, juices from vegetables such as beets, carrots, and celery that are high in nitrates can naturally increase blood flow and reduce blood pressure—real performance-enhancers. If the flavor of vegetable-based juices doesn’t appeal to you, try adding a small amount of fruit to provide a touch of sweetness without too many carbs. And you can add low-fat yogurt or tofu for a protein boost.
Juicing is a great way to use up fresh fruits and vegetables that are a bit past their prime, reducing waste and saving you money. That’s important because juicers can be expensive, ranging in price from $50 to over $1000! A good-quality blender probably costs less than many juicers, doesn’t remove beneficial fiber, and might offer more versatility.
Keep in mind that fresh, unpasteurized juices can be a food-safety hazard. Harmful bacteria on your hands and on the surfaces of fresh fruits and vegetables can cause diarrhea, vomiting, and in some cases severe dehydration or other health problems. Thoroughly wash your hands, fruits, and vegetables before making fresh juices, and clean juicer parts with hot, soapy water when finished. Drink fresh juices the same day you make them and freeze leftovers in ice-cube trays to add to smoothies or thaw and drink another day.
Whether you get your fruits and vegetables in a glass or on a plate, make sure you’re getting enough for optimal performance. Use this handy calculator from the Centers for Disease Control and Prevention to find out how many you need each day.
Do milk products make you queasy, gassy, or—worse—send you running to the bathroom? If so, you might have lactose intolerance, a condition caused by a deficiency of lactase, an enzyme produced in the small intestine. Lactase breaks down lactose, a naturally occurring sugar present in milk and milk products.
Symptoms of lactose intolerance include nausea, gas, cramping, and diarrhea and usually occur 30 minutes to two hours after eating milk products. Anyone (at any age) can develop lactose intolerance, but it’s more common among adults of African, American Indian, Asian, Jewish, or Mexican heritage. People who have digestive diseases such as Crohn’s disease, ulcerative colitis, or celiac disease are more likely to be lactose intolerant too.
Some people with lactose intolerance have to avoid all milk products, but others can handle small amounts of cultured milk products such as yogurt, kefir, or buttermilk. If you think you have lactose intolerance, experiment with milk products to see what you can handle.
Many processed foods (including MREs) contain milk products, so learn to be label-savvy: Look for words on food packages that indicate a product might have milk or milk products such as whey, curds, milk byproducts, dry milk solids, and nonfat dry milk powder. Missing your ice cream? Over-the-counter enzyme products can help you tolerate lactose-containing foods if taken with the first bite of food.
Don’t confuse lactose intolerance with milk allergy, an immune response to casein or whey, two proteins found in milk. Symptoms of milk allergy are typically mild and include:
- Runny nose, sneezing, or shortness of breath
- Swollen lips, tongue, or throat
- Rash, hives, or itchy skin
However, severe milk allergy can cause anaphylaxis, a serious, life-threatening condition that requires immediate medical attention. People with severe milk allergy should read labels carefully to avoid all milk products.
Of course, limiting or avoiding milk products could put you at greater risk of developing osteoporosis or “brittle bones.” That’s because milk products contain calcium, an essential nutrient for healthy bones. Look for other calcium-rich foods such as dark-green leafy vegetables, almonds, beans, shellfish, or calcium-fortified juices, soymilk, or almond milk.
To learn more about lactose intolerance, read this informative article from the National Digestive Diseases Information Clearinghouse.
There’s an old adage you may have heard: “Eat after eight, put on weight.” And maybe you’ve experienced it first-hand: You noticed that eating those late night pizzas and ice cream really packed on the pounds. But was your weight gain due to timing or just the high calorie counts? According to research in the field of circadian rhythms (CRs)—the 24-hour cycle of your body’s biological, hormonal, and behavioral patterns—it seems that when you eat could be just as important to weight gain as what you eat.
Deep within your brain sits a small cluster of nerve cells—a “master clock” of sorts—that’s responsible for orchestrating your CRs. Each biological system in your body works on a different CR schedule, and the master clock keeps all the schedules in sync. For example, CRs influence your body’s production of the hormones that regulate hunger, as well as how your body uses and stores fats and sugar, ultimately influencing your body weight, performance, and overall health. Other hormones, such as the ones that tell you when you’re full, are switched on or off according to a variety of inputs.
The two greatest influences on how well your master clock is able to keep things in sync are light and food. Light tells your brain how much sleep you get (think: eyes closed, less light). Food (smell, taste, and consumption) tells your body to produce a myriad of chemicals. As a result, staying up late at night, working shifts, and eating at all hours of the day and night—whether voluntarily or due to the demands of overseas deployments, training demands, shift-work schedules, and even parenthood—can play havoc with your circadian rhythms.
In an interesting twist, not only do CRs influence hunger and body weight, but excess body fat and/or a high-fat diet may disrupt CRs. This can lead to further weight gain, culminating in a collection of health problems known as “metabolic syndrome.” In the U.S., regular loss of sleep closely parallels the occurrence of metabolic syndrome. In addition, researchers have found that people who sleep less or have poor-quality sleep are more likely to become obese.
What to do? Make a conscious effort to “normalize” your daily routines as much as possible to maintain regular mealtimes. Whether you choose to eat three regular-sized meals or four to six smaller meals a day, space them out through the daylight hours to take advantage of your body’s natural rhythms. Here are some suggestions to avoid eating late at night:
- Try to eat a balanced dinner at least two hours before you go to bed, and take a walk afterwards when possible.
- Sip on soothing herbal tea or flavored water (without sugar).
- Be aware that watching TV (especially food-related ads) can trigger your desire to eat.
- Sometimes it can help to create new nighttime rituals that don’t involve eating, such as light stretching or yoga, taking a warm bath, listening to soothing music, or reading (or listening to) a book.
But if you find yourself up late at night—whether it’s due to a hard day at work, regular shiftwork, or temporary shifts due to jet lag or an infant’s night feedings—resist the urge to snack out of boredom or to “keep your energy up.” Shift workers should pack or purchase a healthy meal to eat during their work hours—one that includes lean protein and complex carbohydrates such as whole grains, fruits, and vegetables. Eat early in the shift if possible, so you’ll have the energy you need to think and move efficiently. Travelers and parents should look for healthy snacks that follow a similar pattern. And try to limit coffee, tea, and other sources of caffeine to just two to four servings a day.
Of course, eating is just one half of the CR equation. Getting enough sleep is important too, so read HPRC’s overview for great tips on how Warfighters can improve their sleep.
The Nutrition Facts panel on a food label can be a Warfighter’s best friend when trying to decide what to eat for optimal performance. That’s because it provides you all the information you need to compare the nutritional content and value of foods and make good choices for your health and performance.
The Nutrition Facts label answers these questions about a food:
- How big is a serving?
- How many calories does it have?
- Does it contain nutrients that I should get less (or more) of?
- How does it fit into my overall nutrition goals?
- What percentage of key nutrients does it provide?
For tips on how to use and understand the information on a Nutrition Facts label, check out this easy guide from the Food and Drug Administration. Although label reading can be challenging at first, with practice you’ll become an expert at using the Nutrition Facts label as a helpful tool for following a healthy, balanced diet.
Holiday parties provide opportunities to relax and enjoy good food and good times with family, friends, and colleagues. But they also can derail your weight and fitness goals. Buffet tables laden with calorie-rich treats and beverages can weaken the resolve of even the most committed folks. To keep yourself on track, remember these tips:
- Never go to a party hungry. Eat a protein-rich food before you go. Protein foods tell your brain that you’re satisfied and help you avoid overindulging. Low-fat milk or yogurt or a handful of nuts are great choices.
- Follow the MyPlate strategies for filling your party plate: Fill half your plate with fruits and vegetables then fill the rest with whole grains and lean protein such as fish or chicken.
- Choose wine over fancy mixed drinks or beer, and be sure to drink in moderation: one drink for women and two drinks for men. Sip slowly to make your drink last through the evening.
- If it’s a potluck, you really are in luck. Offer to bring a healthy salad or entrée, and fill your plate with your own delicious creation.
- Don’t waste your calories (and taste buds) on desserts that you don’t absolutely love. Choose your favorite and then share it with a friend. You’ll eat slower while you and your friend chat, and cherish the moment as much as the sweet!
You’re watching what you eat. You’re exercising regularly. You’re doing everything right. But for some reason, your weight-loss goal is just out of reach. It seems those “last 10 pounds” are often the hardest ones to shake! Fortunately, with continued effort and persistence, you likely can achieve your weight-loss goals.
If you haven’t done so already, be sure to speak with your healthcare provider or a registered dietitian to make sure the goals you’ve set for yourself are realistic, healthy, and sustainable. After that, it’s time to get to work.
Go back to square one. That is, make sure you’re as careful about what you choose to eat now as when you first started on your weight-loss journey. Sometimes we lapse into old habits over time and start “allowing” unhealthy choices to creep back into our diet patterns. Keeping a food diary will help you keep track of what you’re really eating. And don’t forget to watch your portion sizes.
Be a weekend warrior. Many people find it harder to make healthy choices on the weekend—tailgate parties, family celebrations, and road trips all offer opportunities to “slip.” But eating healthy is a full-time job, so it’s important to plan ahead: Take a low-fat dish that you’ve prepared and choose restaurants where you know you’ll have healthy options available.
Stand up for yourself. Literally. Standing, rather than sitting, can burn as many as 200 to 300 calories per day and can help prevent many types of disease. Find as many opportunities in your day to stand, walk, and move as much as you can. Check out HPRC’s blog about “sitting disease” for more information about the risks of sitting too much.
Shake things up. Varying the type and intensity of your exercise is a great way to challenge yourself and prevent boredom—and can make a big difference toward achieving your goals.
Whatever you do, don’t give up. Achieving and maintaining a healthy weight is important not only in the short term (for your performance as well as your career) but also in the long term, reducing your risk of many diseases including diabetes, heart disease, and certain types of cancer.
In a 1960s TV cartoon series, George Jetson of The Jetsons simply popped a pill when he wanted to eat. “Dinner in a pill” was promised as the food of the future. So why hasn’t technology delivered on its promise? Simply put, no dietary supplement can reproduce the aromas, flavors, textures, or nutritional value of oven-roasted turkey, crusty, fresh-baked bread, juicy ripe pineapple, fragrant hot tea, or any other wholesome, delicious, performance-enhancing real food or beverage. And substituting dietary supplements for real food won’t help performance either – check out our video here. So skip supplements—not meals. To learn more about how real foods should come before dietary supplements, check out HPRC’s article in Operation Supplement Safety (OPSS).
The phrase “Garbage in, garbage out” was coined first by computer experts back in the 1960s. Since then, the phrase has gained a wider usage—even to the world of performance nutrition. Providing your body with high-quality fuels and nutrients is crucial to optimizing your performance. Like the poorly fueled runner in HPRC’s video, you’re likely to find that a diet of high-fat or sugary foods and drinks (“garbage in”) produces less than optimal results (“garbage out”). Instead, choose wholesome foods such as lean meats and fish, fresh fruits and vegetables, whole grains, and low-fat dairy products, which provide high-quality fuels and nutrients.
Do you have a “snack drawer”? Most people do, whether it’s in their office desk, gym locker, backpack, or family minivan. Snacking can be an important part of a healthy lifestyle, preventing late-afternoon vending machine runs or mealtime overeating and providing crucial nutrients prior to workouts or missions. Snacking can also ambush otherwise healthy eating plans, so it’s important to choose snacks wisely.
Ideally, your snack drawer should be stocked with a variety of protein and carbohydrate snacks to meet your needs during the day. A healthy snack provides 100 to 300 calories, depending on your weight and activity level.
Opt for lean-protein choices such as water-packed tuna (the kind in packets fit easily into a backpack, briefcase, or purse), peanut butter, and dry-roasted nuts such as walnuts, almonds, or pistachios. If you have a fridge available, boiled eggs (up to one week) or single-serving cups of hummus, cottage cheese, or Greek-style yogurt are great choices.
Healthy-carbohydrate options include instant oatmeal or grits, whole-grain crackers, and dried fruit. Choices for the fridge include fresh fruit and veggies—a great way to get the recommended amounts you need each day.
Take advantage of snack time to add some hydration to your day. Water (flavored ones can make drinking water more appealing), milk, soymilk, and almond milk are great choices. Herbal teas provide a caffeine-free alternative. Of course, juicy fruits such as watermelon, oranges, and kiwis are terrific too.
Being prepared can help you make good choices the next time a snack attack hits. But don’t forget about food safety: Be sure to keep an eye on expiration dates and toss things when they’re past their prime. For more information about healthy snacking, read these informative tips from MedlinePlus.
Spices add flavor and color to many foods. But did you know they also might improve your performance while offering you protection from many diseases, including heart disease and cancer?
Your body’s cells continuously produce large quantities of what scientists call “free radicals”—highly reactive molecules that can damage cells. Ordinarily, your cells also produce antioxidants to neutralize these free radicals. But exercise, stress, and environmental pollutants can cause an imbalance between your body’s antioxidants and its free radicals. That’s where spices can come into play.
Not only do spices such as cinnamon, allspice, oregano, and turmeric (and others) demonstrate high antioxidant activity, scientists think they might actually help your body produce its own antioxidants. Some research suggests that eating spices as part of a diet rich in whole grains, fruits, and vegetables can prevent inflammation (a key player in the development of many diseases) and protect your body’s cells from damage caused by free radicals.
Get creative! Sprinkle a little cinnamon over your morning oatmeal, add a bit of allspice to a post-workout recovery shake, or stir some oregano or turmeric into your vegetable soup. A little bit goes a long way. Not only will you get a boost of flavor, you just might take a step toward better health and performance.