Cut Back on Foods That are High in Sugar and Fat

By Heide Kennedy, Arizona Farm Bureau Communications Intern

How often do we tell ourselves that we’re going to cut back on unhealthy foods? Whether we say that we’re not going to eat any more greasy, fatty, fast foods, or that we’ll stay away from indulging in sugary desserts, eating healthfully is such an easy goal to set, but a hard one to attain. Often, we attribute it to a lack of willpower, however, it also has to do with what happens to our brains when we eat these foods. While it may make it harder to cut back, it isn’t impossible.

According to registered dietician LeeAnn Weintraub, consuming more high-fat and high-sugar foods causes more brain activity that is responsible for reward and motivation. This is how our brains begin to learn to prefer foods that are high in fat and sugar, causing cravings for these kinds of foods.

In addition to causing our brains to learn to crave these kinds of foods, regular consumption of them can also lead to a diet that is lacking in proper nutrients and leave you more susceptible to health conditions such as high blood pressure, inflammation, weight gain, diabetes, and fatty liver.

Just because it is hard to cut back on your consumption of fatty or sugary foods doesn’t mean that it is entirely impossible. Some simple changes you make when it comes to your food can lead to some big results. Consider drinking water rather than sodas or juices, bake and grill foods instead of frying them, use fruit to sweeten foods rather than sugar, pay attention to the nutrition labels, and keep track of what you eat in a day.

Cutting back on these unhealthy foods doesn’t mean that you won’t be able to enjoy great-tasting foods! Arizona agriculture produces lots of great-tasting, nutritious foods such as meat products, vegetables, fruits, and more! Check out the Fill Your Plate website for more information on where to buy locally-grown products!

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Choose Your Breakfasts Intentionally

By Heide Kennedy, Arizona Farm Bureau Communications Intern

When you first wake up in the morning, how much thought do you actually give to what you’re going to eat for breakfast? Do you take the time to prepare and cook yourself a nutritious, balanced breakfast, or do you stumble into the kitchen, pour a cup of coffee, and make a bowl of cereal? While it does take more time and effort, actually planning out your breakfast intentionally can really help you get through the rest of the day.

Eggs are a delicious and economical breakfast option.

When it comes to choosing your breakfast, what you eat really comes down to your own personal health goals and dietary needs, as registered dietician Maya Feller says there is no one-size-fits-all kind of breakfast. The one thing in common with all healthy breakfasts, however, is that they are made up of a balanced combination of complex carbohydrates, healthy fats, and a protein source.

Feller notes that when we choose to eat the right kinds of foods for breakfast we can set ourselves up for a successful day where we have high energy levels and an improved mood. Some good options to consider including in your breakfasts are eggs, vegetables, sweet potatoes, dairy products, whole grains, nuts, and seeds.

Try out different combos of these healthy breakfast foods and make your breakfast intentionally to make the rest of your day as successful as possible!

Did you know that Arizona agriculture produces lots of breakfast foods listed above? Check out your local farmers market for fresh, locally grown foods to use in your meals!

For more breakfast articles, or for more information on where to find locally produced foods, check out the Fill Your Plate blog!

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Zinc is Essential for Overall Health

By Heide Kennedy, Arizona Farm Bureau Communications Intern

It has always amazed me just how important vitamins and minerals are to our health. Zinc in particular is an essential trace mineral that plays a big role in so many of our body’s functions and is very easy to get through your diet.

According to registered dietician Abigail Basson, zinc is crucial for various physiological processes in the body and is vital for maintaining overall health. Some of the health benefits that zinc has to offer include:

  • Immune support
  • Reduced inflammation
  • Boosts bone strength
  • Is important for reproductive health
  • Helps with smelling and tasting
  • Boosts brain health
  • Aids in wound healing
  • Benefits skin health
  • Promotes eyesight
  • Promotes heart health
  • Is crucial for growth and development
  • Balances blood sugar

Luckily, getting enough zinc is super easy, especially if you already eat a balanced diet. Some foods that are known to be good sources of zinc include beef, pork, poultry and seafood, dairy products, legumes, whole grains, and nuts and seeds.

Did you know that Arizona agriculture produces all of those zinc-rich foods that were listed above? Check out the Fill Your Plate website for more information and resources on where to find locally-produced food products!

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Tips to Fight Fatigue

By Heide Kennedy, Arizona Farm Bureau Communications Intern

Do you ever feel just downright wiped out? Often times when I feel that way my first move is to reach for a cup of coffee or an energy drink, which sometimes doesn’t help and leads to another crash later in the day. These feelings of fatigue can be caused by many different things, and there are also multiple things that you can do to help combat it.

According to the Mayo Clinic, fatigue is most often caused by one or more lifestyle factors. These can include but are not limited to poor diet, medication side effects, lack of sleep, and too little or too much physical activity. Additionally, fatigue can also be caused by a wide variety of different health issues as well.

Thankfully, there are many ways to help fight that fatigue. Psychology Today suggests these tips for getting rid of fatigue. Things such as increasing physical activity, paying attention to diet, reducing caffeine intake, staying hydrated, sleeping well, and managing stress are all crucial when it comes to controlling fatigue.

It is never fun to always be feeling wiped out and exhausted. Take a moment to evaluate your lifestyle and see if you can identify one or more things that might be causing your fatigue and take the necessary steps to help stop it.

For more articles about health, check out the Fill Your Plate blog!

 

 

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Reduce Hypertension Through Diet

By Heide Kennedy, Arizona Farm Bureau Communications Intern

Did you know that almost half of Americans have hypertension? If left unmanaged, hypertension or high blood pressure can lead to worse health conditions later down the road, including heart issues, mental health issues, and diabetes. While medication is a method for controlling hypertension, your diet can also help as well.

According to registered dietician Kristin Kirkpatrick, there are actually foods to include in your diet that naturally help to lower blood pressure due to their nutrient content. Some of these foods include:

  • Avocados
  • Beets
  • Lemons
  • Dark chocolate
  • Coffee
  • Almonds
  • Celery
  • Spinach
  • Apples
  • Salmon
  • Extra virgin olive oil
  • Yogurt
  • Pumpkin seeds
  • Cinnamon
  • Oregano
  • Garlic
  • Blueberries

Additionally, Kirkpatrick notes that it is best to avoid foods that are high in sodium, high in fat, and high in added sugars. Lifestyle factors such as reduced stress, adequate sleep, and regular exercise are also great ways to help address hypertension.

For more health-related articles, check out the Fill Your Plate blog!

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