Stressed? Make Sure You’re Getting Good Nutrition!

Posted on February 24, 2023 by Fill Your Plate

By Heide Kennedy, Arizona Farm Bureau Communications Intern

When you find yourself feeling stressed, what is your go-to to find comfort and maybe some relaxation? Is it a nap? Going shopping? Getting a coffee? Or are you one of the people who finds comfort in eating the foods that you’re craving? If you’re anything like me, it’s all of the above. Whenever I’m feeling stressed, I often find myself reaching for a not-so-healthy snack, brewing myself some espresso, and then distracting myself by shopping for clothes online. Whatever your particular method of coping with stress may be, binge eating certain foods is by far the most common. Luckily, there are ways to mitigate our stress-induced binge eating.

According to registered dietician Jess Cording, turning to high-fat and high-energy food to combat stressful emotions is a very common physiological response. But this doesn’t mean that there isn’t a way to reduce our stress-induced eating. Cording notes that instead of caving to those cravings, we should be prioritizing eating a good balance of protein, fat, and complex carbohydrates at intervals throughout the day can help to nourish us and combat our stress. With that, she provides some suggestions for good foods that meet those criteria and also provides an extra nutritional punch.

  • Berries
  • Foods rich in omega-3’s
  • Fermented foods

So, next time that you find yourself under a lot of stress, understand that those food cravings that you might have are completely normal. With that being said, remember that it is especially important to be nourishing your body well so that it can better handle the stress.

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

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Should You be Eating Before Bed?

Posted on February 22, 2023 by Fill Your Plate

By Heide Kennedy, Arizona Farm Bureau Communications Intern

Have you ever wondered why they put a light on the inside of your refrigerator? It’s there for whenever you decide to have a midnight snack of course! Only kidding. But on the topic of midnight snacks and eating before bed in general, is it okay to eat that late at night, or does it have some negative health effects? Let’s take a look at whether or not a late-night raid of the refrigerator is acceptable, or if it should be avoided.

First, let’s look at some of the pros of eating before bed. One pro is that eating before bed can help you sleep better if you haven’t eaten much during the day. If you go to bed hungry, you’ll likely be tossing and turning because your body is in need of nutrition. According to an article published in Live Science, another benefit to eating before bed is that there are certain foods that induce the production of sleep hormones and promote a healthy sleep-wake cycle. Foods like turkey, dairy products, oats, and omega-3 containing fatty fish are just a few of those foods.

But there are also cons to eating before bed. One of these cons is that it could lead to weight gain. According to registered dietician Dr. Melissa Prest, our metabolisms slow about 10 – 15% while sleeping, so while we are burning calories to maintain our body’s function, we aren’t really burning any extra calories. According to sleep expert Dr. Lindsay Browning, another con is that it can disrupt our body’s natural circadian rhythm, which regulates when our bodies produce digestive enzymes. As it nears bedtime, our bodies don’t produce these enzymes because it thinks that we are about to sleep. But when you eat, it makes your body think that you are awake, thus you may have trouble sleeping at night.

Overall, this is a fairly controversial issue. Nutritionist Signe Svanfeldt says that it is ultimately dependent on our individual lifestyle and dietary needs as to whether or not we should be eating close to bedtime. With that being said, evaluate yourself to see how eating before bed makes you feel and adjust accordingly.

For more sleep articles, check out this list of articles from Fill Your Plate!

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Pomegranates – A Delicious Superfood!

Posted on February 20, 2023 by Fill Your Plate

By Heide Kennedy, Arizona Farm Bureau Communications Intern

When I’m not writing articles to post on the Fill Your Plate blog, you will usually find me making coffees, teas, lemonades, and other drinks over at the Dutch Bros stand here where I live. I absolutely love working there, as it is always fast-paced, there are so many different flavor combinations to challenge myself to memorize, and it is always interesting to see what customers like to order.

One flavor, in particular, that is incredibly popular is pomegranate, and rightfully so. Pomegranates as a fruit have such a crisp, sweet, and refreshing flavor, not to mention, are fun to eat. While our pomegranate-flavored syrup at Dutch has absolutely no nutritional value other than an outrageous amount of sugar, real pomegranates are actually highly nutritious and can be used in so many different ways.

So, what are the nutritional benefits of pomegranates? According to an article by Shape, pomegranates are actually considered to be a superfood, as they are loaded with antioxidants, vitamin C, iron, calcium, phosphorous, and riboflavin. In addition to all of these nutrients, pomegranates also boast the following health benefits.

  • Disease reduction potential
  • Provides immune system support
  • Aids in healthy digestive function
  • Promotes brain health
  • Helps manage blood pressure
  • Can help athletic performance

Not only are pomegranates incredibly healthy for you, but they are also very versatile and easy to use in many kinds of dishes. Pomegranate seeds can be used as a salad topping, in baked goods, they can be juiced, served with different grains, or used in a drink from Dutch Bros! Better yet, they can always be eaten fresh!

Looking for some inspiration? Check out these two recipes that use pomegranates from Fill Your Plate!

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How Much Protein Do You Need?

Posted on February 17, 2023 by Fill Your Plate

By Heide Kennedy, Arizona Farm Bureau Communications Intern

 

Protein…One of the three main macronutrients that are part of a balanced meal. It’s vital that we eat it, as it is what repairs our muscles and grows the cells that make up our bodies. But just how much protein should we be getting on a daily basis? It turns out that the amount of protein that we should be consuming each day depends on many different lifestyle factors.

How well do you know your cuts of meat? (photo credit: Bigstockphoto.com)

The generally recommended amount of protein for adults to consume daily is 0.8 grams per pound of body weight. But, according to registered dietician Siera Holley, this number can shift either higher or lower depending on your age, weight, activity level, and for women, if you’re pregnant or not. One way to make sure that you are getting a good amount of protein in your diet is to include it in your meals throughout the day instead of just concentrating on one.

So, what are some good sources of protein? Meats, seafood, eggs, and dairy products are all great options for incorporating more protein into your diet. Different legumes such as chickpeas, lentils, and soybeans are also high in protein as well. Also, while protein is very important, don’t forget to balance it with healthy servings of fats, grains, and veggies!

Here in Arizona, it’s easy to find fresh, locally-raised, protein-rich foods. You can find meats at places such as Arizona Grass Raised Beef or the Pork Shop. Plus, we have a list of approximately 50 beef producers that will sell to you directly. For dairy, look for milk and dairy products in general. 97% of our milk in the dairy case is coming from our Arizona dairy farms. If you want to get brand-specific, Shamrock milk or Danzeisen milk are also local and at your local grocery store!

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

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Healthy Habits to Preserve Mental Health

Posted on February 15, 2023 by Fill Your Plate

By Heide Kennedy, Arizona Farm Bureau Communications Intern

We all know someone who suffers from Alzheimer’s or dementia, whether it be a friend or family member. I personally know a couple of people who suffer from both of these diseases, and it is incredibly unfortunate. It has made me wonder, however, if it is truly just a genetic condition that runs in the family and can’t really be avoided, or if there are steps that you can take to reduce your risk of cognitive issues later in life.

Exercise is one activity that supports mental health.

According to Dr. Gary Small, it is possible to stave off mental issues later in life by adopting healthy habits early on in life. These are nongenetic factors, such as exercise, diet, socializing, and mentally strengthening activities.  Small notes that older adults who have done well with prioritizing health have better memory and fewer overall cognitive problems.

Some activities that could help to maintain mental health include:

  • Getting better sleep
  • Doing focused exercises
  • Staying social
  • Maintaining a healthy weight and body mass
  • Eating healthfully
  • Playing mentally challenging games

In addition to these, Dr. Small adds that stress doubles the risk of Alzheimer’s, so stress management is crucial.

We all know the importance of staying healthy throughout life. Not only does it improve your quality of life at the moment but maintaining healthy habits can also help to prevent health issues later down the road. So, even if dementia or Alzheimer’s runs in your family, try adopting some of these healthy habits to aid in preserving your mental health as you age!

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

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