Tag Archives: Nutrition

Keeping fast and fit as spring rolls in: Nutrition tips for runners

3-bottom, Citizen Journalism, Education, Health, Recreation, , ,

By Phillip Janowski
WKTV Contributing Writer

A whole food diet is important for runners as they gear up for the summer running season. (pxhere.com)

Running is back in season! Spring means warmer weather, and warmer weather means more running. Whether preparing for that early morning run, or for a marathon such as the Amway River Run or the Grand Rapids Marathon, proper nutrition is the key to success. YMCA dietitian Nicole Holmes and Dr. Elizabeth Albright of University of Michigan Health offer advice and tips for getting the most out of your sprint.

“Include protein in all meals,” Holmes said is her first recommendation. “Protein is an essential building block for muscles, helping them recover from training.” She goes on to include such foods as meat, eggs, fish, milk, yogurt, cheese, nuts, tofu, seeds and legumes as great sources of protein.

Albright notes that “there isn’t necessarily one specific eating plan” she would recommend for all athletes. In general she encourages following a whole food diet, a plan which includes decreasing the amount of processed foods eaten. Carbohydrates are highly regarded in particular, such as “whole fruit, sweet potatoes, oatmeal, brown rice, whole grain bread, cereal, and pasta.”

Nicole Holmes

“Carbohydrates provide the major source of energy when training,” Holmes agreed. Fruits and vegetables are key as well. “Fruits and vegetables are important components of every training plan because they are packed full of vitamins and minerals essential for proper recovery of trained muscles, prevention of illness, and overall health and wellbeing.”

Fluids, especially water, are also extremely important. Holmes recommends drinking five to 10 ounces of fluids every 15 to 20 minutes. When it comes to healthy, electrolyte-laden energy drinks, such as Gatorade or Powerade, she says the longer the run, the more important they are. Albright recommends these drinks when running for over an hour.

Stretching before runs is an essential practice. Rather than classic “static” stretches that are often practiced in school, such as holding a stretch for a period of time, Albright recommends “dynamic” stretching, or stretching with movement. “Essentially you perform gentle repetitive movements that increase range of motion, provides muscle lengthening, and gets blood flow circulating through the area.” She recommends Runner’s World’s article on the topic: https://www.runnersworld.com/training/a32616143/standing-prerun-stretches/

Dr. Elizabeth Albright

In the end, everyone needs to find their own pace and rhythm when it comes to exercise. Holmes notes that “it may take multiple training runs to figure out what nutrition combination works best.” Similarly, Albright explains that there isn’t really a best time of day for running, whether training or in a marathon: “The most important thing is to plan for what you are likely to stick to.”

Perhaps most important, Albright concludes, is to HAVE FUN! “You are running a marathon, something 99% of the world will never do. Congratulate yourself, be proud of yourself, and enjoy it!” 

Fresh produce more accessible for low-income Michiganders

3-bottom, Citizen Journalism, Environment, Food, Great Lakes, Health, Local Food, Senior Living, , , , ,
More fresh produce will be available to low-income Michigan residents. (supplied)

By Barbara Bellinger
Capital News Service

LANSING — A program that gives low-income Michigan residents fresh fruit and vegetables and a path to healthier nutrition recently got a $2 million boost from state lawmakers.

That’s up from the $900,000 they allocated last year for the Double Up Food Program. The program gives participants a dollar-for-dollar match on fresh fruits and vegetables. Families receive twice the quantity of produce for half the price.

“It feels as if when this program was started, it was just a crazy idea,” said Alex Canepa, the policy manager for the Fair Food Network, which manages the program. “Now it’s time has come. Both Lansing and D.C. (legislators) are talking about the importance of nutrition security.”

Michigan’s Double Up program launched in 2009 as the first state in what is now a 29-state program run by the Fair Food Network based in Ann Arbor. The program has grown from five Detroit-area farmers markets to around 250 farmers markets, mobile markets, food stands and independent grocers.

 

The U.S. Department of Agriculture awarded the food network a four-year, $12.5 million grant in 2019 for program expansion. But to get the money, the program needs a 50% match, Canepa said.

“The state money allows us to draw down the full remaining balance,” Canepa said.

This added benefit is necessary for a state that has 1.9 million people who are food insecure, according to a Food Security Council report. 

“One administrative change the state made early in the pandemic was to eliminate the $20-per-day limit for Double Up Food Bucks,” Julie Cassidy, the senior policy analyst for the Michigan League for Public Policy, wrote in an email. “This helped families stretch their food assistance dollars as far as possible when so many were suddenly struggling, food prices were skyrocketing, and local pantries were pushed to the limit.”

“It gives customers really good options,” said Courtney King, the manager of King Orchards in Kewadin and Central Lake in northern Michigan. “I love that it’s just for like fresh produce, which really helps us and them.”

Michigan farmer markets and farm stands are part of the Double Up Food Bucks program. (Supplied)

Becoming a Double Up Food Bucks retailer requires a lot of accounting, but it’s a great way to provide fresh produce to people who might otherwise think it is too expensive, King said.

“It’s a multi-pronged process,” said Joe Lesausky, food access director for the Michigan Farmers Market Association.

Farmers markets and farm stands first apply to be approved by the U.S. Department of Agriculture as a vendor for the Supplemental Nutrition Assistance Program, also known as SNAP. Then they must contact the Michigan Farmers Market Association to apply to become a Double Up Bucks retailer.

The program is in 67 of Michigan’s 83 counties and adds about 10 new sites a year, Lesausky said. Officials say they hope to reach all of the state’s counties in the next three years. 

“We saw an increase of Double Up spending before the pandemic in even middle and upper-middle class communities,” Canepa said.

“Nutrition insecurity isn’t always where you expect it to be.”

ABOUT BARBARA BELLINGER

Barbara Bellinger

Barbara Bellinger is a master’s student in journalism at Michigan State University. Her journalistic interests include undocumented immigration, international journalism and the criminal justice system. She hopes to become a reporter for CNN, NPR or a local Michigan news outlet.

Sharpen your supermarket smarts

3-bottom, Citizen Journalism, Community Health, Food, Health, How-To's, , ,

By Len Canter, HealthDay


If supermarket circulars influence your grocery shopping, you could be saving money at the expense of your health.


That’s because studies show the offerings are often far from the healthiest food choices.


Researchers looked at a year’s worth of circulars from a small Midwestern grocery chain to see how the nutritional quality of sale items compared to that of the average American diet, which itself scores low.


They found that sales reflected a tendency to eat too much protein and not enough fruits and vegetables.


While 25 percent of sale items were for protein-based foods, only 8 percent were for vegetables and 7 percent for fruits. Worse still, less than 3 percent were for the most healthful dark green, red and orange vegetables.


So it’s important not to let these circulars dictate your eating habits.


Eating healthy doesn’t have to cost as much as you might think. The difference can be as little as $1.50 more per day. Interestingly, some studies have shown that even people who spend the most money on food don’t automatically select healthier choices.


Regardless of budget, the average family spends the biggest chunk of their food budget—about 35 percent—on items like snacks, treats and frozen dinners. That means shifting just some of your shopping dollars may be enough to boost your diet.


Once you’re at the store, carefully shop the perimeter—that’s where fresh foods are displayed—for items that didn’t make the circular.


Buy seasonally to save money, and choose whole foods—like a chicken you cut up yourself—and fruits and vegetables that you wash and slice since precut ones cost more.


Buy in bulk when it makes sense, if for example, canned beans and whole wheat pasta are on sale.


Make a shopping list in advance to avoid impulse buying, but be flexible so you can take advantage of unannounced sales.


Reprinted with permission from Spectrum Health Beat.

It’s March! Bite into a healthier lifestyle this National Nutrition Month

3-bottom, Community Health, Health, How-To's, Senior Living, ,
Courtesy Cherry Health

By Dawn Ware, Cherry Health


The month of March means it is time for another celebration of National Nutrition Month! This annual campaign was created by The Academy of Nutrition and Dietetics to help inspire people to learn how to make healthier lifestyle choices and reduce chronic disease. The idea focuses on the importance of improving lifestyle eating and exercise habits to bring wellness.


Here are a few ideas to get started on building a healthy lifestyle:

  • If you haven’t done it and have a chance to, see a Registered Dietitian Nutritionist (RDN): This can take the guesswork out of knowing where to start or what to do. Registered Dietitians (RDs) or RDNs are specialized in medical nutrition therapy to reduce risk of disease or chronic conditions. Dietitians work in schools, doctor offices, hospitals, diabetes clinics and many other places. Ideas of topics that they can educate on include weight management, diabetes, blood pressure, exercise etc. You can ask to be referred to an RD or RDN at Cherry Health if you are interested.
  • Learn how to plan meals: Eating healthy may feel overwhelming sometimes, but it is easier than you think. The meal can be quick to make and doesn’t need to be large and complicated or expensive to be healthy. One idea is to use my plate for a balanced healthy meal since it includes: the grain, dairy, fruit, veggie, and protein group. Pick at least 3 foods from these groups for balance. A plan for breakfast can look like a fruit, a cup of milk and an egg. Use this idea for lunch, dinner or snacks. To make it healthier, you can include foods from the food groups. You can get recipes and portion sizes from choosemyplate.gov
  • Learn how to read ingredients and food labels: A Dietitian can be valuable to help teach you this since food labels can often be confusing and misunderstanding. If there isn’t a lot of time to sort this out, start with looking at the added sugars. If sugar, corn syrup, high fructose corn syrup is in the first 3 ingredients, it is usually added. A good example is yogurt. Added sugar is now appearing on the food label. Here is a trick: look at added sugar grams on the food label and divide by 4. This equals your teaspoons of sugar. This goes by servings size. The bigger the portion, the more sugar.
  • Make it simple: Ordering pizza can be simple but not always healthy. A healthier option might be bagged salad with light dressing, rinsed cubed lean ham on salad, 100% whole wheat bread with light butter, and an apple.
  • Go back to the basics: The basics to me as an RD aren’t in a box or a takeout bag for health. The food is close to the original form such as fruit, veggies, lean meats (not chicken nuggets), sweet or white potatoes, rice, a cup of milk, plain yogurt with added fruit and nuts. This seems to work very well over the long run for health and weight loss.

Reprinted with permission from Cherry Health.

Obesity thief

3-bottom, Citizen Journalism, Community Health, Education, Health, How-To's, Senior Living, , , , ,

By Pam Daniels, Michigan State University Extension

Obesity has a way of creeping up on us. Naturally, throughout our lifespan our weight increases, but if you have seen a dramatic increase in you or your child’s weight, especially around the waistline, it may be time to think about what is contributing to the excessive weight gain.

Obesity is a complex problem in our society, there is no easy fix. According to the Center for Disease Control & Prevention, genetics, drugs and disease can all affect weight along with social and cultural factors such as our environment, how we eat, what we eat and when we eat.

The topic of obesity is constantly in the media, and is a component of the nutrition education offered by Michigan State University Extension. The four-part documentary series, Weight of the Nation, which premiered on HBO in 2012 examines how it has been possible that the epidemic has grown almost undisturbed, stealing self-identity and our health by talking to experts ranging from geneticists, to professors to pediatric endocrinologists.

It is easy to recognize obesity and yet feel no connection to the obesity epidemic. This lack of attachment is part of the reason why it flourishes, but if we are honest with ourselves and believe the statistics, we can see that the obesity epidemic lurks very close to home.

When we are overweight, our bodies begin to break down over time, making us more prone to certain chronic diseases. Chronic health risks associated with obesity include:

  • Coronary heart disease, stroke and high blood pressure
  • Type 2 diabetes
  • Cancers, such as endometrial, breast and colon cancer
  • High total cholesterol or high levels of triglycerides
  • Liver and gallbladder disease
  • Sleep apnea and respiratory problems
  • Degeneration of cartilage and underlying bone within a joint (osteoarthritis)
  • Reproductive health complications such as infertility
  • Mental health conditions

Disease prevention and self-management are ammunition in the battle against obesity. Regularly visiting your doctor is the first point of contact in developing prevention and self-management strategies.

Other strategies include good nutrition, being physically active and controlling your weight. Other weight management resources include Michigan State University Extension’s weight management, chronic disease, and disease prevention management programs, along with the Center for Disease Control, Overeaters Anonymous and the National Institute of Mental Health.

This article was published by Michigan State University Extension. For more information, visit http://www.msue.msu.edu. To have a digest of information delivered straight to your email inbox, visit http://www.msue.msu.edu/newsletters. To contact an expert in your area, visit http://expert.msue.msu.edu, or call 888-MSUE4MI (888-678-3464).

Fuel up for your workouts

3-bottom, Citizen Journalism, Community Health, Food, Health, How-To's, Recreation, Senior Living, , ,

Before lacing up, make sure you know the dos and don’ts of nutrition when it comes to exercise. (Courtesy Spectrum Health Beat)

 

By Christine Khamis, PA-C, Spectrum Health Beat

 

What to eat before and after a workout is one of the most common questions I’m asked.

 

Whether you’re a seasoned athlete or just starting your exercise journey, there are some general guidelines.

 

If you’re looking for advice on meal planning and customization, you can follow up with your health care provider or dietitian.

Pre-workout nutrition

It’s best not to eat immediately before a workout.

 

Eat larger meals at least 3-4 hours before exercising. Ideally, you should fuel your body about 1 to 3 hours before working out with a small meal or snack.

 

Carbohydrates are the main fuel for your muscles. The harder your engine is working, the more carbs you need for optimal performance. In addition to carbs, your pre-workout meal or snack should also include some protein. While carbs are the fuel, protein is what rebuilds and repairs your muscles.

 

Here are some suggestions for pre-workout fuel:

  • A banana with peanut butter
  • Plain Greek yogurt with berries
  • Oatmeal with low-fat milk and blueberries
  • Apple and peanut or almond butter

During workout

The need to fuel during exercise depends on exercise time and type:

  • If your workout is less than 45 minutes, focus on water for hydration.
  • For sustained high-energy exercises that last 45-75 minutes, you need small amounts of carbs throughout the activity to optimally fuel your muscles and performance. Hydrate with sports drinks or a small serving of applesauce every 20-30 minutes.
  • For endurance exercise lasting 75 minutes or longer, you need 30-60 grams of carbs an hour, such as a handful of raisins or 1 medium banana.

Post-workout nutrition

Getting protein and carbs into your system is even more vital post-workout.

 

Your body uses stored fuel in your muscles and liver, in the form of glycogen, to fuel your workout.

 

Ideally, you should get carbs and protein into your body within the first two hours after exercising—the sooner the better.

 

This gives your muscles the ability to replenish the glycogen you just used and allows for protein and amino acids to repair your muscles.

 

Here are some ideas for post-workout nutrition:

  • Recovery smoothie
  • Turkey on a whole-grain wrap with veggies
  • Yogurt with berries

When it comes to exercise and nutrition, everyone is different—consider keeping a journal to monitor how your body reacts to meals and pay close attention to how you feel and perform during your workout.

 

Let your experience guide you through which eating habits work best for you.

 

Reprinted with permission from Spectrum Health Beat.

Is your workplace making you fat?

3-bottom, Area Education, Citizen Journalism, Community Health, Education, Food, Health, How-To's, , , , ,

Courtesy Spectrum Health Beat

By Serena Gordon, HealthDay

 

The dilemma is all too familiar: It’s Monday morning, you walk into your office and see that someone has left a big box of donuts in the break room. Then, your co-worker tells you there will be cake later for yet another birthday celebration.

 

One thing’s for sure. You’re not alone.

 

A new federal government survey found that about one-quarter of Americans “acquire” nearly 1,300 calories at work every week. Even worse, the survey only included foods people didn’t bring to work themselves, and food they didn’t purchase from outside vendors.

 

“The majority of the calories people got at work, people didn’t pay for—70 percent of the calories were free,” said study co-author Stephen Onufrak, an epidemiologist at the U.S. Centers for Disease Control and Prevention.

 

The food and beverages that were most commonly obtained at work, he said, were:

  • Coffee
  • Sugar-sweetened soft drinks
  • Sandwiches
  • Tea
  • Cookies
  • Brownies
  • French fries
  • Pizza
  • Salad
  • Water
  • Diet soft drinks

When the researchers looked at the foods by calories, pizza was the leading source of calories obtained at work, followed by sandwiches and regular soft drinks.

 

Onufrak said the foods obtained at work might have been lunch—some workplaces did have onsite cafeterias and foods purchased at an employee cafeteria were included in the survey.

 

The study included more than 5,200 people from a nationally representative group that completed a U.S. Department of Agriculture survey in 2012 and 2013. The volunteers answered questions about the foods they obtained at work over a seven-day period. They only reported food they acquired at work, and they didn’t say whether or not they ate the foods.

 

Onufrak said the survey didn’t ask about what people ate at home, so it’s hard to know for sure if they continued eating foods that were high in refined sugar, salt and empty calories once they left the office. But he said that based on other research he’s done, “a lot of the eating patterns we saw tend to be consistent.”

 

The findings show that employers have an opportunity to improve their workers’ health, he said.

 

“If you look at data on worksite wellness programs, they’re effective at getting people to have healthier behaviors, reducing health care costs and reducing absenteeism. I think encouraging a healthy diet is an essential part of a worksite wellness program,” Onufrak explained.

 

Nutritionist Samantha Heller noted that offering healthy fare could provide a benefit to employers, because employees who eat well “will feel better, will have more energy and can focus better.”

 

Heller, who’s with NYU Langone Medical Center in New York City, added, “When we feed our bodies well, our bodies and brains respond. It’s a win-win for the company and the employees.”

 

But what if your workplace doesn’t offer healthy options? The best option may be to bring your own lunch, Heller suggested. That way, you’re in charge of what foods are available to you, and it saves you money.

 

If you don’t bring your own lunch, she said, you should do some scouting to see what healthy food choices are available around your workplace. And it’s a good idea to do this when you aren’t hungry.

 

And what about all those free sweets at work?

 

“People bring a lot of treats to work. People like to feed each other to show affection. But it’s OK to say no to the birthday cake or the brownies. It’s always going to be somebody’s birthday or another celebration. Decide ahead of time that you’re going to say no to treats at work,” Heller advised.

 

Onufrak is scheduled to present the findings at the American Society for Nutrition annual meeting in Boston. Research presented at meetings is considered preliminary until published in a peer-reviewed journal.

 

For help developing better eating habits, visit Spectrum Health Nutrition Counseling or schedule a personalized appointment by calling 616.391.1875.

 

Reprinted with permission from Spectrum Health Beat.

Being Poor and in Poor Health: The Effects of Poverty Part 1 of 3

3-bottom, Health, Non-Profits, , , , ,

Photo supplied

 

By ACSET Community Action Agency

 

Over 43 million Americans fall at or below the federal poverty level. This means that a family of four is living on $24,600 a year (or $2,050 a month). Being poor in the US also means living 10-15 years less than the richest Americans. This is the first installment in a series that will look at how living in poverty affects health and well-being.

 

The Environment
Poor communities typically have outdated infrastructures. Flint, Michigan is a close-to-home example of how those who live in poverty are exposed to environmental toxins through no fault of their own. Unacceptable levels of lead in the water were poisoning residents of the city.

 

Inadequate housing is another environmental concern for many low-income individuals. Lack of insulation and air leaks can expose residents to extreme temperatures. Faulty furnaces can lead to carbon monoxide poisoning. Too much humidity can cause mold to grow. These issues can lead to health problems ranging from respiratory disease to death.

 

Nutrition
When you’re poor, there are times when there just isn’t enough money to put food on the table. And unfortunately, the cheapest food is also high in calories and fat. Even if there is money for healthier options, many poor neighborhoods exist in food deserts – areas where there isn’t access to fresh fruits and vegetables.

 

It is difficult to eat well when healthy options aren’t available or are too expensive. Obesity and unhealthy diets lead to increased risk for heart disease and diabetes. It is not surprising that people living in poverty are much more likely to experience these health issues.

 

Healthcare
People living in poverty in the US are fighting a losing battle when it comes to preventing and treating illness. In 2015, the National Center for Health Statistics found that poor individuals were three times more likely to avoid needed medical care due to cost. Poor Americans are also less likely to see a doctor for preventative care.

 

While the number of individuals who have health insurance has increased since 2013, there are still many who can’t afford medications to treat chronic health issues or specialized services like dental and vision care.

 

In 2015, it was estimated that over 91,000 Kent County residents were living at or below the federal poverty level. ACSET Community Action Agency is working to address the causes and effects of poverty. They offer programs that provide home weatherization, emergency food assistance and help applying for health insurance. All of these services can help improve the health of those living in poverty in our community.

 

Your Community in Action! is provided by ASCET Community Action Agency. To learn more about how they help meet emergency needs and assist with areas of self-sufficiency, visit www.communityactionkent.org.

March is Nutrition Month so learn how to read those nutrition labels

3-bottom, Food, Health, ,

Nothing can be more confusing then the nutrition labels on the cereal box. Is it really healthy or not.

In celebration of the fact that March is Nutrition Month, we gathered a few tips on how to read those nutrition labels from our friends at MetroHealth and the hospital’s Healthy Living Blog.

Understanding what’s in your food can help you maintain a healthy, balanced diet. All of the information on nutrition labels can be overwhelming, so here are five things to look for.

  • Serving size and servings per container. These are the first things listed on the label. Be aware of how many servings are in a package because an item that seems like a single serving could actually contain two or three, causing you to consume double or triple the amount of calories listed.
  • Percent Daily Value. This is the percent listed on the right side of the label. Everyone should eat a certain amount of each nutrient daily to stay healthy. This number tells you the fraction of the daily amount that is in one serving. A serving with 5 percent or less is considered low, and 20 percent or more is considered high. You will also notice a footnote at the bottom of the label that states “daily values are based off a 2,000 or 2,500 calorie diet”, so depending on how many calories you consume daily you may need to adjust these amounts.
  • Total, saturated, and trans fat. Try to limit the amount of saturated and trans fat in your diet because it can increase your risk of heart disease and high cholesterol. The average individual should eat less than 20 grams of saturated fat per day and zero grams of trans fat. Be aware that companies are allowed to list the amount of trans fat as zero grams if it contains less than half a gram per serving. Check the ingredients list for items that contain trans fat, like partially hydrogenated oils.
  • Cholesterol. The average person should eat less than 300 milligrams per day.
  • Fiber and Nutrients. Nutrients like fiber, Vitamin A and C, Calcium, and Iron can improve your health, but most people do not consume enough of them daily. Try to eat foods with high amounts of these nutrients to maintain a balanced diet.

If you have any questions or concerns about the amount of nutrients you are eating daily, contact your primary care physician to talk through your diet and daily nutrition goals.