Don’t Just Watch What You Eat, Watch What You Drink Too

Posted on December 29, 2023 by Fill Your Plate

By Heide Kennedy, Arizona Farm Bureau Communications Intern

Whenever we think about eating better and watching what we consume, we typically only think of the foods that we eat. We’ll cut back on ultra-processed foods, unhealthy carbs, unnecessary desserts, and things like that (especially after the holidays). But how often do we think about the beverages that we drink on a daily basis?

Facts about Eggnog

flavored coffees are loaded with sugar. 

According to registered dietician Heather Nace, many of the drinks that we consume are where a lot of our added sugar intake actually comes from. If you think about it, it’s much easier and much less noticeable to just sip on sugary beverages all day as opposed to eating sugary desserts and other foods.

Some of the biggest culprits when it comes to sugar-filled beverages that we consume daily and really don’t give much thought to include drinks such as flavored coffees, sodas, sweetened teas, energy drinks, juices, and alcohol. As a barista at a local coffee shop, I’ve seen just how much sugar goes into a lot of flavored coffees, teas, and energy drinks. Also, just a little tip: Blended coffee drinks contain an outrageous amount of sugar. While iced and hot coffees also can have a lot of sugar, it is nowhere near the amount that a blended coffee has.

This isn’t to say that you should completely avoid drinking these kinds of beverages and drink only water, although there are benefits to that. But rather we all just need to be mindful of the sugars we consume that we don’t often realize are there and consume them in moderation.

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Consume Healthy Carbohydrates

Posted on December 27, 2023 by Fill Your Plate

By Heide Kennedy, Arizona Farm Bureau Communications Intern

Out of all three macronutrients that we need to fuel our bodies, carbohydrates are often the one that are the most looked down on. Whether it be because they can cause a spike in blood sugar levels and glucose, or because they can cause weight gain, they get quite the bad rap. But registered dietician Cynthia Sass says that eating the right kinds of carbs in a well-balanced diet can actually be quite healthful. When correctly chosen the carbs that we eat can provide our bodies with so many important vitamins and minerals, fiber, and antioxidants.

The following are her suggestions on some very healthy carb sources to consider adding to your diet.

  • Brown rice
  • Beans
  • Whole fruits
  • Pure maple syrup (as a refined sugar alternative)
  • Millet
  • Oats
  • Quinoa
  • Potatoes
  • Sweet potatoes
  • Vegetables

As you might have noticed, all of these carbohydrate-rich foods are all whole and unrefined. Refined carbohydrates such as white flour, white rice, refined sugar, and others, have all been stripped of their nutritional value during processing. So, to reap the most nutrition and health benefits from the carbs you consume, it’s important to choose only those that are unrefined and whole.

Arizona agriculture grows and produces lots of healthy carb sources! Check out the Fill Your Plate website for more information on where and how you can locate locally grown foods!

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Citrus isn’t the Only Source of Vitamin C!

Posted on December 22, 2023 by Fill Your Plate

By Heide Kennedy, Arizona Farm Bureau Communications Intern

Whenever cold and flu season rolls around, we’re all so quick to stock up on vitamin C supplements to try to help build up our immunity and not get sick. But vitamin C is important for your body whether it’s cold and flu season or not, and it does way more than just build up our immunities!

According to the Cleveland Clinic, besides boosting our immune systems, vitamin C also is a powerful antioxidant, and it helps to form and maintain your connective tissues, skin, and bones. Also, vitamin C is considered an essential nutrient. That basically means that our bodies don’t produce vitamin on their own. Rather, we fulfill our vitamin C needs through what we eat.

Whenever we think of foods that are rich in vitamin C, our minds typically always go to citrus, such as oranges, lemons, limes, and grapefruit (Which Arizona agriculture produces a lot of!). While citrus is definitely an amazing source of vitamin C, there are quite a few other foods that are full of this healthful nutrient too!

  • Cruciferous vegetables (Such as broccoli, cauliflower, brussels sprouts, cabbage, kale, etc.)
  • White potatoes
  • Red peppers
  • Strawberries
  • Papaya
  • Guava
  • Cantaloupe
  • Tomatoes
  • Kiwis

Arizona agriculture grows a lot of these vitamin C rich foods! Next time that you’re out grocery shopping, look for locally grown vegetables, citrus, and melons. Not only will you be reaping the health benefits that vitamin C has to offer, but you’ll also be supporting local farmers!

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Lysine is an Important Micronutrient

Posted on December 20, 2023 by Fill Your Plate

By Heide Kennedy, Arizona Farm Bureau Communications Intern

We all know that a healthy diet is comprised of a good balance between 3 macronutrients: fat, protein, and carbohydrates. But, within these 3 macronutrients is a subcategory called micronutrients that are just as important for our health.

According to holistic nutritionist Adam Meyer, amino acids are micronutrients, as they are the building blocks of protein. Our bodies need a total of 20 amino acids. 11 of them are produced naturally by our bodies and are called non-essential amino acids, while the other 9, are called essential amino acids, and these must be obtained through the foods that we consume. Lysine in particular is an important essential amino acid, as it’s critical for preventing bone loss, promoting muscle growth, and supporting immune function.

Since lysine is an essential amino acid and we get it through our foods, what kinds of foods are a good source of it? Animal proteins are considered complete proteins and are the best way to get all 20 amino acids. The following are other sources of lysine.

  • Dairy products
  • Nuts
  • Seeds
  • Beans
  • Oats
  • Spirulina
  • Quinoa

Arizona agriculture produces many of those lysine rich foods! Check out the Fill Your Plate blog for more information about when and how to find locally grown and raised foods!

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Exercise Builds Your Brain Too!

Posted on December 18, 2023 by Fill Your Plate

By Heide Kennedy, Arizona Farm Bureau Communications Intern

 

Besides being great for building muscle and getting buff arms and ripped abs, did you know that exercise actually strengthens and builds our brains too? Two recent studies show that getting regular exercise is crucial to both preserving brain health and boosting brain function.

train brain healthy food

Exercise helps build the brain too. (photo credit: BigStockPhoto.com)

 

The first study found that there was a causation between exercise and better thinking and brain performance. Researchers compared people who had more of a tendency to be physically active and those who weren’t and their scores on thinking tests. Those who were more active scored significantly better on those tests.

 

The second study found that during exercise, our brains make much more BDNF. This is a compound that is used by our brains to both strengthen and grow the brain. By keeping the brain strong and growing, they are less likely to experience cognitive decline as time goes on. While researchers note that even a simple walk can cause your brain to produce BDNF, just six minutes of vigorous exercise more than triples the amount of this compound that your brain makes.

 

Now you have even more of a reason to go out and get some exercise in! There are lots more articles about exercise from Fill Your Plate! Check them out here!

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