The warmer-weather months are the ideal time to get outdoors, stay active and focus on your health goals. Staying fit and eating healthy can come easy when you keep a few simple tips in mind.
(BPT) - The warmer-weather months are the ideal time to get outdoors, stay active and focus on your health goals. Staying fit and eating healthy can come easy when you keep a few simple tips in mind.
Explore Mother Nature
If the gym is getting boring or just isn't your style, it's time to find inspiration outdoors. Warmer months are when Mother Nature truly shines and it's the perfect opportunity to get outside and get active. Hike local parks, visit a beach and take a paddleboard class, rent a kayak with a friend and explore a regional river — the opportunities are endless.
"You might find inspiration in your own backyard by enjoying playful stuff you used to do as a kid like jump rope, hopscotch, hula hoop or play on the swing set,” says registered dietitian and nutritionist Dawn Jackson Blatner. "Kid stuff can burn lots of calories, plus it adds fun and fuels your spirit."
Avoid mid-day heat
During hot weather, be aware of peak heat periods. Typically, this is in the afternoon, generally between noon and 5 p.m. It's wise to spend time outdoors earlier in the morning or later after dinner so that you don't have to worry about heat-related illnesses like heat exhaustion.
Eat a wholesome breakfast
Before heading out for a morning adventure, don't forgo the most important meal of the day: breakfast. Give your body the fuel it needs so you can enjoy your activities to the fullest.
Longer days bring more sunshine, and while those rays can be amazing for getting outdoors, it's important to adopt sun-safe practices. According to the American Academy of Dermatology, everyone should use sunscreen that offers broad-spectrum protection (protects against UVA and UVB rays), is SPF 30 or higher and is water resistant. Additionally, consider wearing sunglasses and a hat to protect the face and eyes.
Drink up and snack smart
Your body sweats as a way to keep cool. During warm weather this can happen quickly, especially if you are working out or being active outdoors. Always keep a bottle of water close by and drink up regularly. Some people even set a reminder on their phone.
"And don’t think that plain water is the only way to stay hydrated in the summer," says Blatner. "You can also get hydrated with unsweetened sun tea, water infused with fruit, or by actually eating water-rich fruits such as watermelon and pineapple."
Visit the local farmers market
Want a healthy eating tip from a professional chef? "Seek out fresh fare from your local farmers market and enjoy all the flavors of the season," says Chef Jonathan Poyourow, a registered and licensed dietitian, and assistant professor at Johnson & Wales University’s College of Culinary Arts.
"Choose produce in a multitude of colors so you can enjoy a bounty of flavors and get a variety of vitamins and nutrients. For instance, green broccoli is a good source of fiber and carotenoids while yellow peppers are high in vitamin C."
Next, try some chef-approved recipes to tempt your taste buds. For example, this tasty sheet pan recipe can be customized by using the local fare you just picked up at the market.
While the oven is preheating, chop all of the vegetables into bite-size pieces to ensure they will roast quickly and evenly in the oven.
Arrange the chopped vegetables in a single layer onto the sheet pan in rainbow order: red bell pepper, grape tomatoes, radishes, carrots, orange bell pepper, yellow squash, yellow bell pepper, broccoli, zucchini, radicchio.
Drizzle the olive oil over the vegetables and sprinkle the salt, pepper and oregano evenly on top.
Using your hands, lightly toss the vegetables on the sheet pan while keeping the rainbow order intact until they are all evenly coated.
Place the sheet pan in the oven and roast for 15 minutes or until all vegetables are slightly tender.
Remove baking sheet from oven but leave oven on. Create room throughout the sheet pan for six eggs and then crack the eggs over the vegetables.
Return sheet pan to oven and bake until whites are set and yolks are still runny, about 10 minutes.
Remove from oven and scoop vegetables and one egg into bowl or on top of your choice of rice, quinoa or greens.
Adults and kids take in about 400 calories per day as beverages, according to the USDA’s Choose My Plate program. Beverages can be a key source of nutrients, and when it comes to nutrition, moms want to make informed choices for themselves and their kids.
5 Things to Know About Milk and Non-Dairy Milk Alternatives
(Family Features) Adults and kids take in about 400 calories per day as beverages, according to the USDA’s Choose My Plate program. Beverages can be a key source of nutrients, and when it comes to nutrition, moms want to make informed choices for themselves and their kids.
With so many options available, it’s no surprise moms have questions. Some moms choose to serve alternatives to milk rather than real dairy milk, but it’s important to know that milk and non-dairy alternatives are not created equal. In fact, these beverages differ in five key areas: nutrition, ingredient list, added sugars, price and taste.
Farm-fresh, real dairy milk is naturally nutrient-rich.
Unlike many non-dairy milk alternatives – farm fresh, real dairy milk is naturally nutrient rich. Milk naturally provides calcium, phosphorus, high-quality protein, potassium and B vitamins. It is also fortified with vitamins A and D, creating a nutrient powerhouse of nine essential nutrients. Non-dairy milk alternatives, on the other hand, vary in their nutritional profiles, some containing little to no naturally occurring nutrients, so most are fortified.
Dairy milk is simple.
When you compare the ingredient list of milk to non-dairy alternatives, you may be surprised to find that many alternatives have 10 or more added ingredients, including salt, sugar or thickeners like gums. Dairy milk, a minimally processed and farm-fresh beverage, has just three ingredients: milk, vitamin A and vitamin D.
There are no added sugars in regular dairy milk.
When you look at the nutrition label on a gallon of milk, you will find sugar listed. However, that sugar is not added – it’s naturally occurring lactose. But people may not realize when a food or beverage has added sugar. For instance, many types of non-dairy milk, like almond milk, contain added sugar. Ingredients like cane sugar or cane juice on the ingredients list indicate sugar has been added to non-dairy milk.
Dairy milk can help stretch your grocery budget.
At just about a quarter per serving, milk delivers more nutritional value per penny than just about any other beverage. Compare that to almond milk, at about $0.45 per 8-ounce serving, and other non-dairy alternatives like rice milk that can cost as much as $0.79 per serving.¹ The average American household spends about 10 percent of their budget on food – nearly $80 a week for groceries. One year of dairy milk will cost the average family $628 vs. $1,222 per year for vanilla almond milk. That’s nearly $600 per year in savings.²
Dairy milk has the taste kids – and chefs – love
Milk is the foundation for many classic recipes and tastes from around the world. From creamy macaroni and cheese to classic alfredo sauce and delectable creme brulee, milk adds dimension, accentuates flavor and serves as a decadent base to many of your favorite dishes. If you want to swap real dairy milk for another ingredient, remember that each non-dairy milk alternative has a different flavor, which can change the flavor profile or the consistency of your dishes, even for pancakes, oatmeal and smoothies.
¹ Sales data from IRI, calendar year 2017, and average online grocery prices for top markets.
² Based on the recommended 3 daily servings of milk and milk products and an average family size of 2.58 people per the 2010 US Census. Additional Reference: U.S. Department of Commerce Economics and Statistics Administration. U.S. Census Bureau, 2010 Census Summary.
Locally sourced foods are becoming increasingly important to families across the country, and many people are surprised to learn that milk is one of the original farm-to-table foods. Whether enjoyed as a beverage or used as an ingredient in a favorite recipe, like this homemade ice cream, milk is a versatile pairing for any meal.
Introduce Freshness to Your Family Table
The original farm-to-table food kids already love – milk
(Family Features) Locally sourced foods are becoming increasingly important to families across the country – and more moms are taking note of where their family’s food comes from. In fact, more than three-quarters of moms are actively looking for locally sourced food options when grocery shopping for themselves and their families, according to a new survey from the National Milk Life Campaign. ¹
From Farm to Glass
Many people are surprised to learn that milk is one of the original farm-to-table foods. Nearly two-thirds of moms think milk takes anywhere from more than two days to more than a week to travel from the farm to grocery stores throughout the country, when it typically arrives on shelves in just 48 hours, on average, after leaving the farm. In fact, milk often originates from many family-owned and operated farms about 300 miles away from your grocery store.²
Part of a Balanced Diet
As a minimally processed and farm-fresh beverage, milk is a wholesome way to help your family get natural protein and balanced nutrition. Whether it’s reduced fat, fat free or organic, dairy milk is remarkably simple, containing just three ingredients: milk, vitamin A and vitamin D.
Whether enjoyed as a beverage or used as an ingredient in your favorite recipe, milk is a versatile pairing for any meal. Even award-winning chefs and restaurateurs like Chef Giorgio Rapicavoli use milk as a foundational farm-to-table ingredient in many of their signature dishes.
For a traditional favorite that kids are sure to enjoy, try Giorgio’s homemade ice cream recipe. The whole family will love making (and eating) this treat, and you can feel good about the wholesome and delicious ingredients like milk.
For more information and delicious recipes, visit milklife.com.
Giorgio’s Homemade Ice Cream
Servings: nine 2/3 cup servings
1 1/2 cups whole milk
2 1/2 cups heavy cream
8 egg yolks
1 cup cane sugar
1/4 teaspoon sea salt
1 tablespoon vanilla extract
In a medium saucepan, bring the milk and the heavy cream to a simmer, over medium heat.
In a medium mixing bowl, whisk the sugar and egg yolks until they lighten in color. Temper the cream mixture into the eggs and sugar by gradually adding in small amounts and then return the entire mixture to the saucepan and place over low heat. Continue to cook until the mixture thickens slightly and coats the back of a spoon. Add the vanilla, adjust the seasoning and cook the ice cream base for 3-4 hours.
Pour into an ice cream maker and process according to the manufacturer's directions.
Nutritional information per serving: 390 calories; 30 g fat; 18 g saturated fat; 260 mg cholesterol; 5 g protein; 27 g carbohydrates; 0 g fiber; 115 mg sodium; 113 mg calcium (10% of daily value).
Photo courtesy of Getty Images
¹ Weber Shandwick conducted an online Google survey among 1,010 moms between the ages of 18-54 on behalf of The National Milk Life Campaign between June 22 – June 26.
Misconceptions lead to nutrient deficiencies for many
(BPT) - The good news? Americans think they are eating well; in fact, 60 percent say they eat a very healthy diet. The not-so-good news? Perception and reality may not be aligned.
Only 6 percent of Americans report eating five or more servings of fruits and vegetables per day, reveals recent research from supplement maker MegaFood. The discrepancy leaves a huge nutritional gap to fill.
The survey results highlight another knowledge gap between Americans and healthy eating — you can eat plenty of healthy foods, and still not get the recommended daily allowances of key nutrients.
For example, 52 percent of survey respondents say they think they get enough vitamin B6 in their diets. B6 is found in foods like bananas and avocados, plays an important role in producing fuel and energy, and is critical for optimal function of the brain, nervous and immune systems. However, the Centers for Disease Control and Prevention (CDC) say 30 million Americans are deficient in vitamin B6.
Multiple studies have shown many Americans don’t get the recommended amounts of needed nutrients every day, yet two-thirds believe they can get all the required nutrients by eating a healthy diet, according to the MegaFood survey. As a result, the belief they don’t need a multivitamin is the top reason two in five people don’t take one.
“My experience consistently shows me that a large number of Americans live high-carb, high-sugar, caffeine-overloaded, stressed-out, no-exercise lives,” says Dr. Tieraona Low Dog, an internationally recognized expert in the fields of integrative medicine, herbal medicine and dietary supplementation, and author of National Geographic’s "Fortify Your Life: Your Guide to Vitamins, Minerals, and More."
“We may have good intentions when it comes to eating well, but the truth is that many of us fall short of an ideal diet — and even when we do our best to eat well, it is extremely difficult to get all the nutrients we need on a regular basis with diet alone.”
What you can do
It is possible to take steps to improve nutrition. Dr. Low Dog offers these tips: * Know the nutrients you should be getting and the recommended daily amount for each. The National Institutes of Health provide online tables for recommended daily allowances of vitamins and minerals, based on age and gender. * Do your best to eat a balanced diet; it delivers health benefits beyond vitamin sufficiency. Be sure to get at least five servings of fruits and vegetables per day. * Supplement your good eating habits with a quality multivitamin. Eighty-one percent of consumers realize that not all multivitamins are the same. MegaFood makes a line of multivitamins formulated to support the health of men and women during various phases of life. They’re made from real food from real family farmers. The line is gluten-, soy-, GMO- and dairy-free, and tested to be free of pesticides and herbicides. * In an effort to help bridge the nutritional gap, MegaFood has launched its MegaPledge campaign.
Pledge to close your nutritional gap by taking a multivitamin and MegaFood will donate a bottle of multis to someone in need. Pledgers will receive a $5 coupon and be entered to win great prizes, including a year’s worth of multivitamins and an amazing wellness getaway. Additionally, MegaFood is teaming up with Wholesome Wave, a nonprofit organization that empowers underserved consumers to make healthier food choices by increasing affordable access to fresh, local food. With every pledge, MegaFood will donate two servings of fruits and veggies to someone in need. Take the pledge at megafood.com/pledge.