Staying Healthy During Social Distancing

 The last few weeks have been a stressful and uncertain time. We have all experienced a huge disruption in our lives and daily habits/schedules. We are working and attending school from home. This may be causing us to eat more “comfort” foods, stray from exercise routines, log more screen time, and vary sleep schedules.

So, what can we do to maintain our health?

Sleep Habits

The first and most important step we can take is to maintain quality sleep schedules. Sleep is a crucial activity that allows our bodies to recover from daily wear and tear we experience. Sleep also prevents chronic inflammation that can decrease the function of our immune systems. Here are some tips to help maintain a sleep schedule:

• Set an alarm-continue to wake up at the same time every day

• Follow a schedule-complete work tasks or school assignments at consistent times

• Limit screen time before bed-eliminate electronic use at least 1-hour before bedtime

Physical Activity
Even if we do not have a daily exercise routine, social distancing has interrupted routine daily activity. Physical activity helps our mental health by improving mood and reducing stress. Physical activity is key to maintaining our health during this stressful time. Daily activity supports a healthy diet and helps to prevent chronic diseases such as diabetes, heart disease, and cancer. Regular activity also promotes better quality and length of sleep. A simple stroll or run in the neighborhood or a hike in the woods (please make sure to follow social distancing rules) can help to replace a typical daily activity routine. Here is a list of other family-friendly activities to keep everyone active and healthy during this time:

• Have a dance party
• Hide and Seek
• Tag
• Ride bicycles
• Yoga
• Make chores fun (sing and dance)
• In-home scavenger hunt
• Jump rope

Eating Habits 

Although most of us are working from home, meals from scratch every day may be time-consuming. In addition to our work, we must assist with homeschooling our children requiring us to work longer hours each day. Access to healthy staple foods may be limited. When possible choose nutritious shelf-stable options:

• Whole-grain bread, pasta, rice, cereals, and tortillas

• Fruits, vegetables, and beans/legumes that are fresh, frozen, or low sodium and sugar-free canned options

• Choose longer-lasting fresh produce, like apples, oranges, celery, potatoes, and onions.

• Make sure to wash all fresh produce (Visit the CDC website for food safety tips: https://www.cdc.gov/foodsafety/index.html)

• Low sodium canned/jar pasta sauces, salsas, soups, and broths

• Salt-free seasonings, dried herbs, and spices

• Low-fat or non-fat dairy products such as yogurt, milk (check “best/sell by” dates), and non-refrigerated options

• Protein options such as low-sodium canned chicken, tuna, nuts/nut butters, and seeds

To reduce time in the grocery store, spend time organizing the grocery list according to the store layout, planning meals, and creating healthy recipes that utilize shelf-stable items. When creating recipes, consider substitutions for unavailable items. Try to make one-pot meals like stews and soups that can be frozen and are simple to clean up. Enjoy family by focusing on mealtimes that include everyone in preparation and clean up.

For recipe ideas visit:
· The USDA: https://www.fns.usda.gov/tn/recipes-cacfp

· Team Nutrition: https://www.fns.usda.gov/tn/team-nutrition-recipes

· Cooking Matters: https://cookingmatters.org/recipes

· Eating Well: http://www.eatingwell.com/article/7677536/3-ingredient-pantry-dinners/

· Taste of Home: https://www.tasteofhome.com/


References

http://healthysleep.med.harvard.edu/need-sleep/whats-in-it-for-you/health

https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20048389 https://nutrition.org/making-health-and-nutrition-a-priority-during-the-coronavirus-covid-19-pandemic/

Vibrant Veggies

Vegetables are essential for a balanced diet and provide lots of vitamins and minerals as well as fiber. There are many reasons people do not get enough vegetables including worries about cost, purchasing, and preparation. Here is some information on how to make the most of veggies!

Where to Store Them

It is easy to toss fruits and vegetables wherever there is space in the fridge, but the “crisper drawers” at the bottom are designated specifically for produce! Get into the habit of putting vegetables in the right crisper drawer. Generally, vegetables should be kept in the high humidity drawer to prevent moisture loss and extend freshness…

Why does this matter? Several fruits are ethylene producing. This is an odorless gas that can cause premature spoiling of produce but is not toxic. Produce that is ethylene sensitive should be stored separately.

There are some exceptions to these storage guidelines. Mushrooms must be kept dry and should not go in either crisper drawer. Vegetables like winter squash, eggplant, potatoes, and tomatoes should actually be kept out of the fridge until cut or cooked.

How to Wash

Before you wash your vegetables, make sure to wash your hands, utensils, cutting boards, etc. Be sure to wash in between preparation of different kinds of vegetables as each vegetable can contain different types of bacteria. Ask yourself: Will the vegetable touch this surface? If the answer is yes, make sure it’s clean! Rinse with cool water rubbing gently to remove any visible dirt. Using any sort of soap or detergent is NOT recommended. These products can leave residue that is potentially harmful. Use a vegetable brush for tough skins. Even if you aren’t planning to eat the skin, wash it anyway before peeling. Anything that may be on the skin can easily be transferred to the inside of a vegetable. Dry with a clean cloth or paper towel.

Using Canned Vegetables

Canned vegetables are sometimes avoided due to the higher sodium content as most canned options contain about 300 mg (13% of what is recommended for one day). The good news is, there are low sodium options available. Rinsing canned vegetables with water for at least 30 seconds can reduce sodium even more. Canned vegetables are usually half the cost of fresh and may be even cheaper depending on the type!

Ways to Prepare and Enjoy

Lots of vegetables are great on their own, but there are also many creative and delicious ways to eat them!

·         Dip into homemade salad dressing, cucumber dip, or hummus.

·         Toss some veggies (like carrots, potatoes, squash and so many others) with olive oil and seasonings and toast in the oven until golden brown. You can also make kale chips this way!

·         Add them to your favorite breakfast staples like omelets, scrambled eggs, and smoothies.

·         Mix them into casseroles, soups, or pasta dishes.

·         Load your sandwiches or salads with as many vegetables as you wish!

Homemade Vegetable Chips vs Potato Chips

Homemade Vegetable Chips vs. Potato Chips?

Potato chips have a large amount of saturated fat and sodium. Although homemade vegetable chips are not a substitute for fresh vegetables they can add in a serving of vegetables to your diet without added sodium and less saturated fat.

Benefits of vegetables:

Vegetables have high vitamin and mineral content that are needed by the body. Vegetables also provide the body with fiber. There are two types of fiber, soluble and insoluble. Soluble fiber is important because it helps achieve a healthy weight, assists in controlling blood sugars, and can reduce cholesterol levels. Insoluble fiber helps maintain intestinal health and promotes healthy digestion. It is recommended to have 25-38 grams of fiber a day for the average person.

Why Choose Brussel Sprout Chips?

Eating vegetables that are in season can reduce food costs. Brussel sprouts are in season as the weather grows colder. Take advantage of the low prices and try brussel sprout chips!



Roasted Brussel Sprout Chips

Prep Time: 10 mins

Cook Time: 15 mins

Ingredients:

2 cups washed brussel sprouts (outer leaves)

1 ¼ tablespoon olive oil

¼ teaspoon garlic powder

¼ teaspoon onion powder

¼ teaspoon black pepper

Directions:

1) Pre-heat oven to 375 degrees

2) Remove the outer leaves from brussel sprouts, save the dense portion of the sprouts for roasted side dish

3) Toss outer leaves with olive oil, garlic powder, onion powder, salt and pepper

4) Lay out leaves, in single layer, on baking sheet

5) Place in oven for 15 mins, or until golden brown

6) Turn leaves over, after 7 minutes

OTHER OPTION: Try using the air fryer for crispness without added fat or limited amount of olive oil or vegetable oils. Try thinly sliced sweet potatoes also.

NUTRITIONAL INFORMATION: Serves 4, Calories: 59 Carbohydrates: 6g, Total Fat: 3.75g, Saturated Fat: .5g, Dietary Fiber: 2g, Protein: 2g.

References:

National Fiber Council

USDA Dietary Guidelines for Americans

NEW YEAR'S RESOLUTION - SHOULD I TAKE MORE SUPPLEMENTS?

The Federal Food, Drug and Cosmetic Act defines a supplement as a vitamin, mineral, herb or other botanical, amino acid, or dietary substance for use by man to supplement the diet by increasing the dietary intake, concentrate, metabolite, constituent extract, or combination of preceding substances. With the astronomical variety of supplements being marketed it comes as a surprise to many that these products are not fully regulated by the Food and Drug Administration (FDA). Supplements fall under the Dietary Supplement Health and Education Act (DHSEA) of 1994 that prohibits manufacturers and distributors from marketing false or unsafe products. Prior to distribution, companies selling supplements must establish a safety plan and proper labeling to meet the DHSEA regulations. Although meeting these regulations are required, the FDA does not test these supplements to verify that what is on the ingredient list is actually being sold.

While the FDA does not regulate such products, there are independent organizations that test these products to determine if the ingredients on the label are in fact what the supplement contains without the addition of ingredients not listed. Unfortunately, these independent companies do not test to see if the supplement has a particular health effect or if it is safe. Organizations such as Consumer Labs, NSF Internationals and US Pharmacopeia all have their own seal of approval that can be found on the front of the supplement bottle indicating that the specific supplement has been tested.

Under federal law dietary supplements cannot be promoted for the treatment of disease because they are not proven to be safe and effective. Label claims such as “address nutrient deficiency,” “supports health,” “shrinks tumors,” “this product does it all” and scientific words being used like “scientific breakthrough” and “secret Ingredient” must be followed by this disclaimer “This supplement has not been evaluated by the FDA. This product is not intended to diagnose, treat, cure or prevent any disease”. These label claims can be tip-offs of a company looking to take advantage of the limited knowledge of the general public and that supplements are simply not fully regulated by the FDA.

Before purchasing a supplement, it is important to speak with a doctor, registered dietitian or a pharmacist to determine a person’s nutrition needs. Factors to consider may include age, diet, current medical conditions or medical conditions a person may be at risk for such as osteoporosis, heart disease, kidney disease, cancer, pregnancy and more. It is also important to do your homework before purchasing any type of over the counter supplement. Questions a person should ask include: What does this supplement do? What are the risks and the benefits? How much do I take? How long do I take it? When do I take it?

When researching supplements, it is important to consider the risks. Speaking with a doctor, registered dietitian or pharmacist before taking a supplement will be helpful in determining which are safe for specific medical conditions. Many supplements can have interactions with current medications a person may be taking. Examples include vitamin C and E with cancer treatments; antidepressants and birth control with St. John’s Wort; vitamin K with Coumadin; ginseng with Heparin; anticoagulants and NSAIDS; gingko biloba with high blood pressure medications. Health conditions to be aware of when taking supplements include surgery, pregnancy, breastfeeding, heart disease, high blood pressure, and gastrointestinal issues. For example, during pregnancy a prenatal vitamin is recommended as consuming the recommended dosage of specific vitamins like folate can prevent long term birth defects such as spina bifida.

If a potential problem is suspected with a supplement it can be reported to the Federal Trade Commission, State Attorney’s General Office, State Department of Health, or your Local Consumer Protection Agency. If an illness is suspected to be a result from taking a supplement, report to your doctor immediately and a compliant can be filed with the FDA online.

Office of Food Additive Safety, Guidance for industry: Distinguishing liquid dietary supplements from beverages. U.S. Department of Health and Human Services. January 2014. Accessed March 26th, 2019.

Dietary Supplement Products and Ingredients, FDA website. https://www.fda.gov/Food/DietarySupplements/ProductsIngredients/default.htm. Accessed March 26, 2019

Dietary Supplements. FDA Website. https://www.fda.gov/Food/DietarySupplements/default.htm. Accessed March 26, 2019

Dietary Supplements, What you need to know. National Institutes of Health website. https://ods.od.nih.gov/HealthInformation/DS_WhatYouNeedToKnow.aspx. Accessed March 26, 2019

FDA 101: Dietary Supplements. FDA website. https://www.fda.gov/ForConsumers/ConsumerUpdates/ucm050803.htm. Accessed March 26, 2019

Medication Interactions: Food, Supplements and Other Drugs. American Heart Association Website. https://www.heart.org/en/health-topics/consumer-healthcare/medication-information/medication-interactions-food-supplements-and-other-drugs. Accessed March 26, 2019

Medication and Supplements that can raise your blood pressure. Mayo Clinic Website. https://www.mayoclinic.org/diseases-conditions/high-blood-pressure/in-depth/blood-pressure/art-20045245 Accessed March 26, 2019

15 Supplement Ingredients to Always Avoid. Consumer Reports Website. https://www.consumerreports.org/vitamins-supplements/15-supplement-ingredients-to-always-avoid/ Accessed March 26, 2019

Mixed Medications and Dietary Supplements Can Endanger Your Health. FDA website. https://www.fda.gov/ForConsumers/ConsumerUpdates/ucm420349.htm. Accessed March 26, 2019

Guidance for Industry. Distinguishing Liquid Dietary Supplements from Beverages. FDA website. https://www.fda.gov/downloads/Food/GuidanceRegulation/GuidanceDocumentsRegulatoryInformation/DietarySupplements/UCM381220.pdf . Accessed March 26, 2019.

WHICH DIET IS RIGHT FOR YOU?

We all know that as the new year approaches and we are leaving our holiday baggage behind, "diets" are on every one's minds. Diets come and go and are very trendy. A "live-it" instead of a diet is a more reasonable philosophy. After all, we do have to live with it. What is out there right now?.... the paleo, the zone, the low carb, the detox, the keto. Well, most importantly, eating habits should be chosen according to the nutrients a body needs for growth, maintenance and disease prevention, but that doesn't always happen. Americans want weight loss and they want it quick. What if you can't stick with it?

US News and World Report rated 35 diets and found that the well studied, Mediterranean diet ranked #1 for the third year in a row. Next was the long standing DASH (Dietary Approach to Stop Hypertension), Flexitarian (vegan with occasional meat added), WW (the re branded name known as Weight Watchers) and MIND (stands for Mediterranean-DASH Intervention for Neurodegenerative Delay.) In the MIND diet, parts of the Mediterranean and DASH diets have been combined with a new goal: reduce dementia and a decline in brain health that usually occurs as we age.

Although the above choice all seem like decent choices, let's talk about the #1 choice. Why the Mediterranean diet? Well, as mentioned earlier, people can stick to it, it is well researched and it is a "whole" diet that tastes good, The Mediterranean diet includes plenty of fruits and vegetables, beans, whole grains, healthy fats, such as olive oil, avocado, nuts and fish, especially omega 3 fish, such as salmon, tuna and trout. The diet discourages processed foods, thus limiting saturated fat, sodium and sugar, but doesn't eliminate any food groups. Meals from the sunny Mediterranean areas have been linked to stronger bones, a healthier heart, a lower risk of dementia and breast cancer, and longer life, along with reduced risk of diabetes and high blood pressure.

Out of the 35 diets ranked in US New and World Report, the keto diet came in last. The keto diet limits carbohydrates to 20 grams a day which is the equivalent to one piece of fresh fruit. People do seem to lose weight, initially, on the keto diet, but, generally find it difficult to maintain. People complain of headaches and dizziness and there is a concern that the amount of saturated fat long term can cause heart disease and even, gallbladder issues.

So, you decide....which diets work for you?

For more information on the Mediterranean diet, try https://oldwayspt.org/traditional-diets/mediterranean-diet  or https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/mediterranean-diet/art-20047801. For the information on diet reviews, visit https://www.cnn.com/2020/01/02/health/best-diet-worst-diet-2020-wellness/index.html.