How I’m Using Portion Control, Calorie Counting, and a Deficit to Hit My Fitness Goals

Posted on May 12, 2025 by Fill Your Plate

By Joel Carr, Arizona Farm Bureau Strategic Communications Manager

For the past few months, I’ve been on a mission not just to lose weight but to sculpt a leaner, more defined body. There are no crash diets or quick fixes; I’ve tried a few. Instead, what works better is taking a calculated approach focused on portion control, tracking my intake, and ensuring I burn more calories than I consume. The formula is simple, but execution is everything.

Why Caloric Balance Matters

At its core, weight loss and body recomposition boil down to one fundamental rule: calories in versus calories out. If I eat more than I burn, I gain weight. If I burn more than I eat, the weight comes off. It’s basic math, but making it work in real life means dialing in my nutrition, workouts, and daily habits.

Portion Control Without Starving

One of the biggest changes I made was learning to recognize appropriate portion sizes. It’s easy to overeat when restaurants serve plates meant for two or when my instinct says, “That looks about right.” Instead of measuring every gram, I use simple techniques like smaller plates, mindful chewing, and loading up on protein to keep me fuller for longer. I still enjoy the foods I love, but in amounts that support my goals.

Tracking Without Overthinking

Calorie tracking doesn’t have to be obsessive, but it does have to be consistent. I keep it simple with a calorie-tracking app, logging meals with a rough estimate when necessary. I aim for accuracy without letting it take over my day. Knowing what goes into my body helps me stay on course and tweak things when progress stalls.

The Burn: My Workout Strategy

Diet alone isn’t enough—movement is key. My weekly routine includes a mix of **weight training, running, cycling, and high-intensity workouts** to ensure I’m not just cutting weight but building strength and endurance. I track my calorie burn to ensure I’m creating a sustainable deficit. Some days that means pushing harder in the gym; others, it’s as simple as walking more to keep my activity levels up.

Making It Sustainable

The real challenge isn’t starting a calorie deficit; it’s maintaining it without burning out. I focus on meal prep, allow flexibility for social events, and adjust my intake based on performance and recovery. Some weeks, my deficit is more aggressive, while other times, I prioritize maintenance. The key is consistency, not perfection.

Portion control, calorie tracking, and movement aren’t magic tricks—they’re tools. Using them has helped me lose weight while keeping my energy and workouts strong. It’s a process that works when I commit to it.

This approach isn’t about restriction. It’s about control. And that control? That’s what keeps me moving forward.

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Arizona Pork: A Flavorful Star in Our Culinary Scene

Posted on May 5, 2025 by Fill Your Plate

By Julie Murphree, Arizona Farm Bureau Director of Strategic Communications

When it comes to culinary diversity in Arizona, one ingredient stands out as a versatile and delicious MVP: Arizona pork meat. Whether you’re a seasoned chef or a home cook looking to whip up something special, pork offers an unbeatable combination of ease, adaptability, and downright mouthwatering flavor.

And Arizona’s pork story is an interesting one: Arizona has one major commercial pork farm up north, several direct-market pork farms and a number of small farms designed to raise pigs for 4-H and FFA kids. According to the USDA, The Arizona Pork industry gross cash receipts value can run anywhere from $45 million to $65 million. Hog inventories in Arizona have varied over time, increasing from 145,000 in 1997 to 180,000 in 2011, then trending downward to 109,000 in December 2023, according to an industry report by the National Pork Producers Council.

But back to this tasty meat protein, many consider pork to own the flavor profile. From smoky pulled-pork BBQ to zesty pork tacos, this protein is a feast just waiting to happen—and here’s why it owns the flavor profile in the Grand Canyon State.

A Cut Above: Why Arizona Pork Shines

Pork’s magic lies in its ability to transform with minimal effort. Arizona’s chefs and home cooks alike adore how it effortlessly adapts to a wide range of cooking styles and cuisines. Raised with care, Arizona pork brings a fresh, high-quality taste to the table that elevates any dish. It’s tender enough for slow-cooked masterpieces yet hearty enough to hold its own in quick weeknight meals. That versatility means your family can enjoy a new pork-inspired creation every night without ever getting bored.

Feast-Worthy Favorites

Picture this: a pile of juicy pulled pork slow-cooked to perfection with a tangy Arizona-style BBQ sauce, piled high on a soft bun. Or maybe you’re craving something with a Southwestern twist—pork tacos bursting with spices, topped with fresh salsa and a squeeze of lime. From roasts to chops, stir-fries to stews, pork’s got you covered. It’s the kind of ingredient that turns a simple meal into a celebration, making it a staple for gatherings and weeknight dinners alike.

Why Pork Owns the Flavor Profile

What sets pork apart in the flavor game? It’s all about balance and boldness. Pork has a natural sweetness that plays beautifully with smoky, spicy, or savory seasonings—think chipotle rubs, mesquite smoke, or even a citrusy marinade inspired by Arizona’s desert vibes. Unlike leaner meats that can dry out or need heavy doctoring, pork’s subtle marbling keeps it juicy and succulent, soaking up every ounce of flavor you throw its way. It’s a canvas for creativity, whether you’re channeling traditional recipes or experimenting with fusion flair. Plus, that rich, satisfying taste lingers just long enough to leave you craving the next bite.

Bringing It Home

Arizona pork isn’t just a meal—it’s an experience. Its ease of preparation means less time stressing in the kitchen and more time enjoying the fruits (or rather, meats) of your labor with loved ones. So next time you’re planning a feast, big or small, let pork take center stage.

With its unbeatable flavor profile and endless possibilities, it’s no wonder Arizona’s cooks can’t get enough. Grab some pork, fire up the grill or stove, and let your culinary imagination run wild—your taste buds will thank you.

 

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Highly Processed Foods Tied to Brain Changes: New Study Reveals Alarming Effects

Posted on April 28, 2025 by Fill Your Plate

By Julie Murphree, Arizona Farm Bureau Director of Strategic Communications

In a groundbreaking study published in Nature Metabolism this last February, researchers have uncovered compelling evidence that even a short stint of indulging in highly processed foods can trigger significant changes in brain activity. Conducted by neuroscientist Stephanie Kullmann at the University of Tübingen in Germany, this research suggests that the impact of these foods—think chocolate bars, potato chips, and sugary snacks—extends far beyond the waistline, rewiring the brain in ways that could set the stage for obesity and other health challenges.

(Photo Credit: BigStockPhoto.com)

The findings, emerging just weeks ago, are sending ripples through the nutrition and neuroscience communities, urging a rethink of how we view processed food consumption.

The Study: A Five-Day Junk Food Experiment

The study involved 29 healthy, lean male volunteers with an average body weight, split into two groups. Eighteen participants were tasked with adding 1,500 calories of ultra-processed, high-fat, high-sugar snacks—such as Snickers, Kit Kats, brownies, and M&Ms—to their regular diets for five days. A nutritionist tailored these snack packs to individual preferences, though participants averaged closer to 1,200 extra calories daily, finding the excess a “slog” by day four. The remaining 11 stuck to their usual eating habits as a control group. Notably, the study focused on men, with a parallel study on women still in the works.

Using advanced brain imaging and insulin response tests, researchers tracked changes before, during, and after the five-day period. What they found was striking: even without weight gain or shifts in body composition, the brains of the junk-food group showed persistent alterations in activity—changes that mimic patterns seen in individuals with obesity.

Brain Changes: Insulin and Reward Systems at Play

The key discovery centered on insulin, a hormone traditionally linked to blood sugar regulation but increasingly recognized for its role in brain function. In the group consuming processed snacks, brain insulin sensitivity dropped significantly within days. Insulin in the brain helps regulate appetite, signaling fullness and supports neurons in processing glucose for energy. When this signaling falters, as it did here, the brain struggles to curb hunger and may amplify cravings—a potential precursor to overeating.

The study pinpointed a specific culprit: the combination of 47 to 50% fat and 40 to 45% carbohydrates found in these snacks, a ratio rare in nature but common in ultra-processed foods. This “double whammy” of fat and carbs triggered an outsized effect on the brain’s reward system, particularly areas tied to dopamine production. Dopamine, the feel-good neurotransmitter, surged in response to cues like snack packaging, heightening the desire for more. “I didn’t expect the effect to be so clear in a healthy population,” Kullmann told Nature, underscoring the potency of these foods even in fit individuals.

Post-experiment, these brain changes lingered, suggesting that a brief processed food binge could have lasting neurological consequences. Unlike the control group, whose brain activity remained stable, the junk-food group’s neural patterns shifted toward those associated with habitual overconsumption—raising questions about how quickly dietary habits can rewire our minds.

Beyond Calories: A New Obesity Pathway

Historically, weight gain has been framed as a simple equation: calories in versus calories out. But this study challenges that notion, proposing that highly processed foods don’t just pile on pounds—they alter brain function in ways that predispose us to obesity. The rapid disruption of insulin signaling could create a feedback loop where the brain, craving more reward, drives an increased intake of these calorie-dense foods. Over time, this might explain why processed diets are so strongly linked to obesity, beyond mere calorie counts.

The findings align with broader research trends. Studies in recent years have tied ultra-processed food consumption—now 60% of the average American diet—to hypertension, type 2 diabetes, cancer, and cognitive decline. What sets this new study apart is its focus on acute effects on healthy adults, showing that damage can begin in days, not decades.

What This Means for You

For the average person, the takeaway is both sobering and actionable. “These results suggest that even short-term indulgences can shift how your brain responds to food,” says Kullmann. A weekend of fast food or a holiday snack spree might not just be a temporary lapse—it could nudge your brain toward patterns that make healthier choices harder down the line.

Nutritionists are already weighing in. “This reinforces the need to prioritize whole foods—fruits, vegetables, lean proteins—over processed options,” says Dr. Theresa Gentile, a dietitian not involved in the study. She advises limiting processed foods to occasional treats, not daily staples, and pairing them with nutrient-rich choices to blunt their impact. Cooking at home, where you control ingredients, also emerges as a practical defense.

The Bigger Picture

The study’s implications extend beyond individual diets. With ultra-processed foods dominating grocery shelves and diets worldwide, public health experts see a call to action. Some countries have begun taxing sugary drinks or mandating warning labels—measures that could gain traction as evidence like this mounts. For now, though, the onus falls on consumers to navigate a food landscape tilted toward convenience and craving.

As Kullmann’s team prepares to release findings from their women’s study, the scientific community is waiting with anticipation. If these brain changes hold across genders and persist in larger trials, they could redefine how we approach diet, obesity, and even mental health. For now, this February 2025 study stands as a stark reminder: that handful of chips might not just hit your stomach—it could reshape your brain.

 

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The Nutritional Powerhouse Grown in Arizona Agriculture: Why Asparagus is a Star Crop

Posted on April 21, 2025 by Fill Your Plate

Arizona Farming, Asparagus Nutrition, Healthy Eating

By Julie Murphree, Arizona Farm Bureau Director of Strategic Communications

In the heart of Arizona’s fertile lands, where the sun kisses the soil and innovation meets tradition, Arizona agriculture thrives. Among the diverse crops cultivated in this vibrant state, one vegetable stands out for its nutritional prowess and culinary versatility: asparagus.

Known for its tender spears and earthy flavor, asparagus is a staple in Arizona farming, contributing to the state’s rich agricultural tapestry. In this exploration, we’ll dive into why asparagus is a nutritional superstar, how Arizona’s unique climate supports its growth, and expert insights from registered dietitians who champion its health benefits.

Asparagus: A Nutritional Gem Grown in Arizona

Asparagus is more than just a delicious side dish; it’s a nutrient-dense vegetable packed with vitamins, minerals, and fiber. According to Kristen Smith, a registered dietitian nutritionist and spokesperson for the Academy of Nutrition and Dietetics, asparagus is a powerhouse of essential nutrients, including calcium, magnesium, phosphorus, niacin, vitamin C, and folate (quoted in Academy of Nutrition and Dietetics, 2023). These nutrients play critical roles in supporting gut health, immune function, blood sugar stabilization, and cholesterol levels, making asparagus a go-to choice for health-conscious eaters.

Similarly, LeeAnn Weintraub, a registered dietitian, praises asparagus for its ability to deliver nearly 2 grams of protein and dietary fiber in just seven stalks (Nutrition Today, 2024). This fiber content not only promotes digestive health but also helps maintain stable blood sugar levels and supports heart health by lowering cholesterol. Jen Messer, another registered dietitian, echoes these sentiments, noting that asparagus is a fantastic addition to a balanced diet but cautions that “some people might experience bloating with high consumption of asparagus” due to its high fiber content (Healthline, 2024).

In Arizona, asparagus is cultivated with pride, thanks to the state’s ideal growing conditions. The warm days and cool nights in regions like the Yuma Valley, Yavapai, and Cochise Counties create a perfect environment for producing tender, flavorful asparagus spears. Arizona farming practices leverage advanced irrigation techniques and sustainable methods to ensure high-quality yields, making asparagus a key player in the state’s agricultural economy.

Why Arizona Agriculture Excels in Asparagus Production

Arizona’s unique climate and geography make it a prime location for growing asparagus. The state’s arid conditions, coupled with rich, well-drained soils, provide an optimal setting for this perennial crop.

Asparagus thrives in temperatures between 70°F and 85°F, which aligns perfectly with Arizona’s spring and early summer seasons. Farmers in Arizona plant asparagus crowns in early spring, allowing the spears to emerge as the weather warms.

Most of the asparagus grown in Arizona comes from our direct-market, or retail, farms in the state including farms like Mortimer Farms in the Dewey-Humbolt area just outside Prescott.

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The Colorado River Basin supplies critical irrigation water, enabling farmers to maintain consistent moisture levels—a necessity for asparagus, which requires well-hydrated roots to produce robust spears. According to the Arizona Department of Agriculture, the state produces thousands of acres of vegetables annually (Arizona Department of Agriculture, 2024). This crop’s ability to grow in Arizona’s desert climate showcases the ingenuity of local farmers who blend traditional knowledge with modern technology.

Arizona’s asparagus season typically runs from February to May, aligning with peak demand for fresh, locally grown produce. By choosing Arizona-grown asparagus, consumers support local farmers and enjoy a vegetable at its freshest, most nutrient-rich state. Whether grilled, roasted, or steamed, Arizona asparagus brings a farm-to-table experience that celebrates the state’s agricultural heritage.

The Health Benefits of Asparagus: A Dietitian’s Perspective

Asparagus is a nutritional standout, and registered dietitians are quick to highlight its benefits. Below, we break down the key nutrients in asparagus and their impact on health, drawing from expert insights:

  1. Folate for Cellular Health
    Folate, a B-vitamin abundant in asparagus, is essential for DNA synthesis and cell division. Kristen Smith emphasizes that folate supports pregnant women by reducing the risk of neural tube defects in developing fetuses (Academy of Nutrition and Dietetics, 2023). For the general population, folate aids in red blood cell production and may lower the risk of heart disease.
  2. Vitamin C for Immunity
    Asparagus is a rich source of vitamin C, an antioxidant that boosts immune function and protects cells from oxidative stress. LeeAnn Weintraub notes that a serving of asparagus provides a significant portion of the daily recommended intake of vitamin C, making it a great choice for cold and flu season (Nutrition Today, 2024).
  3. Fiber for Gut and Heart Health
    With nearly 2 grams of dietary fiber per seven stalks, asparagus supports digestive health by promoting regular bowel movements and feeding beneficial gut bacteria. Jen Messer highlights that this fiber also helps stabilize blood sugar and lower cholesterol levels, reducing the risk of cardiovascular disease (Healthline, 2024). However, she advises moderation for those prone to bloating, as high fiber intake can cause discomfort in some individuals.
  4. Minerals for Bone and Muscle Function
    Calcium, magnesium, and phosphorus in asparagus contribute to bone health, muscle function, and nerve signaling. These minerals are particularly important for active individuals and older adults looking to maintain skeletal strength.
  5. Niacin for Energy Metabolism
    Niacin, another nutrient in asparagus, supports energy production by helping convert food into usable energy. This makes asparagus a great addition to meals for those seeking sustained energy throughout the day.

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By incorporating Arizona-grown asparagus into your diet, you’re not only enjoying delicious vegetables but also reaping a wide range of health benefits. From supporting gut health to boosting immunity, asparagus is a versatile ingredient that aligns with a balanced, nutrient-rich diet.

How to Enjoy Arizona Asparagus: Recipes and Tips

Asparagus’s versatility makes it a favorite in kitchens worldwide, and Arizona’s fresh, locally grown spears elevate any dish. Here are a few ways to incorporate this nutritional powerhouse into your meals:

  • Grilled Asparagus with Lemon Zest
    Toss asparagus spears with olive oil, salt, and pepper, then grill for 5-7 minutes until tender. Finish with a squeeze of fresh lemon juice and a sprinkle of zest for a bright, summery flavor.
  • Asparagus and Quinoa Salad
    Combine blanched asparagus with cooked quinoa, cherry tomatoes, feta cheese, and a light vinaigrette for a nutrient-packed lunch or side dish.
  • Creamy Asparagus Soup
    Blend steamed asparagus with vegetable broth, garlic, and a touch of cream for a comforting, fiber-rich soup that’s perfect for cooler evenings.

When selecting asparagus, look for firm, bright green spears with tightly closed tips. Arizona farmers often sell their produce at local farmers’ markets in cities like Phoenix, Tucson, and Flagstaff, offering consumers a chance to connect directly with the growers. Storing asparagus in the refrigerator with the ends wrapped in a damp paper towel can keep it fresh for up to a week.

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The Future of Asparagus in Arizona Agriculture

As Arizona farming continues to evolve, asparagus remains a value proposition of the state’s vegetable production. The adoption of sustainable farming practices, such as drip irrigation and soil conservation, ensures that Arizona agriculture remains environmentally responsible while meeting growing demand. The University of Arizona’s Cooperative Extension supports farmers with research on pest management and crop optimization, helping to maintain high-quality asparagus yields (University of Arizona, 2024).

Moreover, consumer interest in locally sourced, nutrient-dense foods is driving demand for Arizona-grown asparagus. Restaurants across the state are featuring this versatile vegetable on their menus, showcasing its role in farm-to-table cuisine. By supporting Arizona agriculture, consumers contribute to a sustainable food system that prioritizes health, flavor, and environmental stewardship.

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Celebrate Arizona’s Asparagus Harvest

Asparagus is more than just a vegetable; it’s a testament to the resilience and innovation of Arizona agriculture. Grown in the state’s sun-drenched fields, this nutritional powerhouse offers a wealth of health benefits, from supporting gut health to boosting immunity. Registered dietitians like Kristen Smith, LeeAnn Weintraub, and Jen Messer praise asparagus for its rich nutrient profile, making it a must-have in any healthy diet (Academy of Nutrition and Dietetics, 2023; Nutrition Today, 2024; Healthline, 2024).

As you explore the vibrant world of Arizona farming, consider adding locally grown asparagus to your plate. Whether enjoyed in a simple salad or a gourmet entrée, Arizona asparagus brings the best of the state’s agricultural heritage to your table. Support local farmers, savor the flavors of the season, and celebrate the nutritional benefits of this remarkable crop.

Call to Action: Visit your nearest Arizona farmers’ market or grocery store to pick up fresh asparagus today. Share your favorite asparagus recipes in the comments below and join the conversation about the future of Arizona agriculture!

 

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Resisting Temptation: Sometimes Shopping Can Cause Us to Break Our Diets

Posted on April 14, 2025 by Fill Your Plate

Let’s be real—sticking to a healthy diet when you’re grocery shopping can feel like walking through a minefield. Sure, the store’s stocked with nutritious options, but it’s also packed with aisle after aisle of sugary, carb-heavy junk food just begging you to give in. So how do you stay strong, shop smart, and leave with only the foods you meant to buy—without surrendering to those pesky cravings? Keep reading for the latest tips to help you win the grocery store game!

stretch food dollar

(photo credit: BigStockPhoto.com)

Registered dietitian Sherrie Shen recently shared her top strategies for staying on track with your health goals while navigating the supermarket. Here’s what she recommends, updated with fresh insights.

Don’t Shop Hungry—Seriously, Eat First
Shen’s number one rule hasn’t changed, and it’s backed by new research: never hit the store on an empty stomach. A 2024 study from the Journal of Nutrition Behavior found that shopping while hungry increases impulse buys by 23%, especially for high-calorie snacks. When you’re starving, that bag of chips or candy bar starts looking like a lifeline. Eat a small, protein-rich snack—like a handful of nuts or a Greek yogurt—before you go, and you’ll be far less likely to derail your diet.

Make a List (and Check It Twice)
Shen’s advice to plan ahead is still gold, but she’s added a modern twist: use your phone. Before you shop, take a quick scan of your fridge, freezer, and pantry, then jot down what you need in a notes app or a grocery list tool. Stick to the essentials—skip the “maybe I’ll try this” extras. At the store, pull up that list and let it guide you past the tempting add-ons. Bonus: this keeps your budget in check, too.

Hug the Perimeter (It’s Where the Good Stuff Lives)
This tip from Shen remains a game-changer, and it’s truer than ever. Grocery stores are designed with fresh, whole foods—like dairy, produce, meat, and bakery items—around the edges, while the inner aisles are a processed-food jungle. A recent supermarket layout analysis confirmed that 80% of perimeter items are unprocessed or minimally processed, compared to just 30% in the center. So, walk in, do your loop, and get out—less time wandering means fewer chances to grab junk.

Read Labels Like a Detective
Shen’s still big on label-reading, but she’s updated her advice with a 2025 edge: focus on added sugars and sneaky ultra-processed ingredients. New FDA guidelines rolled out this year make nutrition labels clearer, spotlighting added sugars and total carbs upfront. Check the ingredient list, too—fewer items and names you recognize (like “oats” or “almonds”) beat a paragraph of lab-made additives. This intel helps you decide if that “healthy” granola bar is actually worth tossing in your cart.

Staying true to your health goals at the grocery store can be a challenge, but it’s totally doable with a little prep and willpower. These proactive steps—eating first, listing it up, sticking to the edges, and decoding labels—keep those temptations at bay and your kitchen loaded with good-for-you eats. You’ve got this!

For more tips to fuel your healthy lifestyle, swing by the Fill Your Plate blog!

 

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