Filed under: Diet
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!
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!
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!
Herbs such as rosemary, thyme, and basil add a flavorful punch to meals, but they also may provide health benefits. Many herbs contain antioxidant and anti-inflammatory components. As plants, herbs contain beneficial phytochemicals, which are being researched for their role in cancer prevention. Here are some tips on using culinary herbs to make your meals both tastier and healthier.
- Pre-seasoned, pre-flavored foods (such as rice) often cost more than the basics. Buy unseasoned, plain staples for your pantry, and then add your own variety by using different herbs.
- If you’re trying to follow a low-sodium eating plan, substitute herbs in place of or in addition to a small amount of salt to season your meal.
- Can’t use up fresh herbs fast enough? Purchase dried or frozen herbs, which have a longer shelf life. Just check your recipe, as you probably need to use less of dried herbs than fresh.
Ready to test your green thumb? Place potted herbs on your patio, deck, or windowsill for fresh herbs whenever you need them. Adding herbs to your meat, fish, vegetable, and grains not only adds color and flavor, but it also may be good for your health. Learn more about herb and food combinations.
Thanksgiving is a day of full hearts and full bellies, but consider starting your day off right with a little burn. Calorie burn that is. Pretty much wherever you are, you can find a road race (also popularly known as a “turkey trot”), and most are family friendly. A morning race can be a great way to burn some extra calories before you gobble down your afternoon feast. If you’re not up for the race crowds, find a quiet road for yourself, go for bike ride, or enjoy some fall foliage on a hike. Whatever floats your gravy boat. Happy Thanksgiving, and thank you to all of our service men and women and their families.
Fast food is often overloaded with calories, fat, and sodium, so it’s best to choose it less often and eat nutritious meals made at home or in the dining facilities. But juggling the demands of active-duty service, family, friends, and life in general can leave little time to shop, cook, and clean. Sometimes fast food might be your only option, so follow these tips to avoid the pitfalls:
- Make substitutions. Choose grilled chicken for your sandwich instead of fried chicken, and ask for a wheat bun. For your sides, trade in fries or onion rings for a side salad, fruit cup, or plain baked potato.
- Watch your toppings. Toppings such as bacon, cheese, and even sauces provide more fat and calories than you might realize. Skip these toppings and ask for extra veggies on your burger or sandwich. If you want a sauce, stick with ketchup or mustard.
- Go for greens. More and more restaurants offer salads as entrees, which is a great way to increase your veggie intake. But just beware of high-calorie additions such as bacon bits, croutons, fried tortilla strips, and creamy dressings. Instead, look for nutrient-rich toppings such as nuts, seeds, beans, fruit, and lean protein, and ask for a light dressing such as vinaigrette on the side.
- Keep your portion sizes small. Bigger portions mean more calories. Opt for the smallest size when it comes to burgers, fries, sodas, and desserts, and avoid value-sized meals. Doing so can save you a couple hundred calories or more! Check out this infographic on portion sizes to help you.
Fueling with fast food every day isn’t ideal, especially if you want to perform well. Just keep in mind that when you do eat it, making small changes such as these can have a big impact on your health.
If you’re looking for ways to optimize your performance or perhaps drop some weight quickly, you may be tempted by the marketing hype and claims around green coffee beans, a dietary supplement ingredient often found in weight-loss products.
Green coffee beans are the raw, unroasted seeds or “beans” of the Coffea plant. They’re a source of caffeine, but they have become popular as a dietary supplement ingredient because they also contain a chemical called chlorogenic acid that supposedly offers some health benefits.
Some research suggests that chlorogenic acid might help with weight loss and prevent heart disease, diabetes, and high blood pressure. However, there’s limited evidence to support the use of dietary supplement products with green coffee beans for weight loss or other health conditions, so consumers should beware of health claims associated with this ingredient. In fact, the Federal Trade Commission (FTC) sued a company for using unsupported weight-loss claims and fake news websites to market their green coffee extract dietary supplement. Read more in FTC’s Press Release.
Coconut oil is popular for use with everything from moisturizing skin, losing weight, and lowering cholesterol to providing energy and endurance, but research has yet to prove many of these claims. Unlike other oils, which are mostly unsaturated fats, coconut oil is 90% saturated fat. Commonly found in animal products such as meat and dairy, saturated fats have been linked to an increased risk of heart disease.
Although coconut oil is highly saturated, it contains different types of saturated fats. One of these is called “medium chain fatty acids” (MCFAs), which the body processes differently than it does other kinds of saturated fats. Importantly, MCFAs are digested more rapidly and absorbed quickly to become available as an energy source. But does this add up to advantages in performance or as a tool for weight loss?
- Athletic performance. MCFAs help protect and maintain stored glycogen (a form of glucose), which suggests they might improve endurance. However, a 2010 review showed the majority of research did not find performance benefits with MCFAs.
- Weight management. MCFAs metabolize quickly, so they’re less likely than other types of fats to be stored as fat. Some research suggests this means MCFAs can lower body mass index (BMI) and improve body composition (percentage of fat).
The bottom line is there isn’t enough scientific evidence at this time to recommend coconut oil for weight loss or performance benefits. Just as with any fat, if you choose to cook with coconut oil, do so in moderation.
Whether you’re an endurance athlete, a strength athlete, or doing a bit of both to stay in fighting shape, the optimal amount of protein for your daily needs depends on your activity level and body weight. Regardless of the amounts, the best sources of protein are always whole foods such as meat, poultry, fish, dairy products, nuts/seeds, beans, and legumes.
Check out HPRC’s Protein Infosheet and protein calculator to determine the amounts that are right for you. Eating more protein than your body needs isn’t necessarily better. Going beyond these protein recommendations won’t provide any additional benefit to your performance.
Roughly one in 3 children in the U.S. is overweight or obese, but you can do something about it. Obese children are more likely to be obese as adults and at risk for diabetes and other health conditions, so it’s important to act early. September is Childhood Obesity Month, so there’s no better time to start.
Let’s Go! is a childhood obesity prevention program to help kids eat better, be more physically active, and live healthier lives. Just remember their “5-2-1-0” countdown message:
5 – Get your kids to eat at least 5 fruits and vegetables every day. Make it fun with kid-friendly recipes. Let your kids choose fruits and veggies at the store that they want to try, help prepare meals and snacks in the kitchen, or even plant a vegetable garden together.
2 – Cut down kids’ screen time to 2 hours or less a day. (No screen time for those under 2.) Get them to try other ways to be entertained, such as playing a game or going on a scavenger hunt. These types of activities will get your kids’ bodies and minds working.
1 – Kids need at least one hour of moderate to vigorous physical activity every day. Sound like a lot? Just think of it as playing instead of exercise! Make it a family affair. Go to the playground, play a sport, or simply go for a walk around the neighborhood together.
0 – Zero sugar-sweetened sodas, sports drinks, and fruit drinks. Instead, have your kids drink water and fat-free or one-percent milk. If your kids aren’t fans of plain water, add a little pizazz with some sliced berries, citrus fruits, melons, or kiwis. And they can eat the fruit when they’re finished drinking!
For more information, tips, and resources, please visit Let’s Go!