By: Erin Wyatt a recent ASU Nutrition Student

Do people really eat midnight snacks? I cannot stay awake that late so I cannot attest to snacking at all hours of the night. However, I have noticed that my dinner time has gotten pushed back later than usual due to the tiny human that I must feed, bathe, and put to bed each night. It turns out that these delayed meals may be doing my body a disservice. I have heard over the years that eating later leads to weight gain, though I did not know why. It turns out there are quite a few reasons why it is unhealthy to eat large quantities of food at night.

One of the main reasons that we should avoid nighttime eating is that our bodies are just not wired to handle it. Circadian rhythms are our bodies’ natural adaptations during a daily cycle.¹ I thought they only affected our sleep patterns, responding to light and darkness. However, it also applies to our organs.¹ Specifically, in our digestive organs, such as the stomach, intestines, pancreas, and liver, studies have shown that there are correlations between our rhythms and how they respond to food intake.² For example, the pancreas releases insulin and glucagon, which controls our blood glucose levels. A study has shown that glucose tolerance was affected by meal times and avoiding large meals in the evenings may reduce the risk of type 2 diabetes.³ They determined this by observing workers who ate their biggest meal after their long shifts at the end of the day.³ I am sure many people can relate to that, as some days are just so busy that you forget or do not have the time to eat and then end up eating too much come dinner time. Another study related to food intake outside of the normal circadian rhythm to negatively affecting the brain’s memory.⁴

Not only does eating late have the potential to create adverse health effects, but it also contributes to weight gain. New research has shown the link between circadian rhythm and the control of adipose tissue, or fat.² Food is the energy source of adipose tissue in our bodies. Therefore, if we are eating a lot of calories at a time when we cannot properly manage the intake, it may result in fat accumulation.² Weight gain could also be caused by the fact that the later we eat, the more times we eat during the day overall.⁵

So, how can we be more mindful of when we eat? Shifting dinner time up would be helpful, even if your schedule only allows a little bit of wiggle room. Sometimes we eat dinner at a reasonable hour, but since we stay up too late watching a Netflix marathon, we get hungry again and end up snacking. If snacking or late dinners happen, try consuming more protein than carbohydrates and sugar. Also, keeping bedtime on the earlier side would prevent hunger to strike. Remember, your body knows what time it is, even if you are sleepwalking.

To find a farmers market near you check out our website. For more fun articles and recipes check out the Fill Your Plate blog.

References:

1. National Institute of General Medical Sciences. (2017). Circadian rhythms. Retrieved from https://www.nigms.nih.gov/education/pages/factsheet_circadianrhythms.aspx
2. Garaulet, M., Gomez-Abelian, P. (2014). Timing of food intake and obesity: a novel association. Physiol Behav 134: 44-50.
3. Morgan, L.M., Shi, J.W., Hampton, S.M., Frost, G. (2012). Effect of meal timing and glycaemic index on glucose control and insulin secretion in healthy volunteers. Br J Nutr 108(7): 1286-91.
4. Loh, D.H., Jami, S.A., Flores, R.E., Truong, D., Ghiani, C.A., O’Dell, T.J., Colwell, C.S. (2015) Misaligned feeding impairs memories. Elife 10;
5. Reid, K.J., Barong, K.G., Zee, P.C. (2014). Meal timing influences daily caloric intake in healthy adults. Nutr Res 34(11); 930-5.

By Erin Wyatt a recent ASU nutrition student 

Meal prepping has been all the rage over the last few years as a way to maintain a healthy diet. Social media, particularly Pinterest, is littered with pictures of organized refrigerators and tips to make this strategy look easy and appealing. I must admit, I would often scour these pages and envy this tidy and efficient way of preparing food. The authors made it look so simple and achievable.

However, I have never tried it, it’s simply not my personality. I am an impulse food shopper and eater. On Sundays, I do not know what is going to sound good to me on Thursday and therefore would do my shopping almost every day. Enter my first child. I had always heard that parents do not have time to eat, but I never truly believed it until now. For months I would just grab what was easy to eat quickly, which were mostly snacks, or order takeout. These options are not very healthy, nor do they provide nutritious forms of energy to get through the sleep-deprived days. So I have finally crossed over into the world of meal prepping. I would like to share some of my tips for other newbies and how to get the maximum nutritional benefits out of your meals.

I find that the hardest time of day for me to eat a proper meal is lunch time. Days seem to be a blur with a newborn and sometimes snacking is all that gets accomplished. However, this leads to overeating and poor choices come dinnertime. I feel that variety is the key to avoid boredom with meal prepping. Some people like to put the same foods together for each meal, but I like to keep all the foods separate and then throw them together right before I eat them, that way I can slightly change up the ingredients or presentation each time. Below are the main staples that I have on hand to quickly put together a healthy lunch. Sometimes I make a salad, sometimes a sandwich, and other times I pop some of the ingredients in the microwave for a luxurious warm meal.

Meal Prepping Items:

• Grains
  • Quinoa, farro, and whole wheat couscous last longer and stay fresher than rice
• Greens
  • Spinach, arugula, and green leaf lettuce provide lots of nutrition, taste, and variety of use
• Roasted vegetables
  • Roasting vegetables gives them more flavor and opportunity to add a variety of spices
• Baked chicken breasts or thighs
  • Bake with different sauces to change things up*
• Canned tuna
  • This can be used as a salad topper or used to make a sandwich
• Whole wheat bread
  • The more fiber the better

* Be mindful of sauces and dressings, making sure they are low in fat and sugar.

As someone who is not a food planner, I can attest to the ease of this kind of “meal prepping.” Having these items on hand, really saves me from making bad decisions or from going without proper food during the day. Not only do I eat healthier, but I notice a difference in my energy level when I consume nutritious food throughout the day. In between meals, snacks can be incredibly helpful too, just make sure they are not packed with empty calories. I will leave you with some easy snack options that I reach for when I have a minute to spare. Remember, surrounding yourself with healthier food choices allows for healthier decisions.

Snacks:

• Mixed nuts or trail mix
• Hard-boiled eggs
• Apples
• Low-fat cheese
• Granola bars
• Brown rice cakes with peanut or almond butter
• For more articles with tips and tricks of healthy eating check out our Fill Your Plate Blog. For recipes that the whole family will enjoy check out our recipe section.

By Kevann Jordan Recent ASU Nutrition Student

I was recently introduced to a new flavor at a restaurant in Pheonix, at Fuego Bistro. I ordered the Paella and was very pleasantly surprised. This dish has started my new obsession: Saffron.

What could be more expensive then Kobe Beef you ask? Saffron! Kobe Beef costs approximately $150 per pound whereas saffron runs roughly $5000 per pound. One look at this exotic spice and you begin to wonder why it is so expensive; it is just a thin reddish thread which so delicate you think it will crumble upon touching. The grandeur of the spice is not merely in its threads, also known as corms, it is beheld in its blossom as well. The aromatic spice once from Crocus Cartwrightianus, we now know as saffron now comes from the Crocus Sativus Linnaeus, which happens to be sterile. This sterile form is believed to originate in Bronze Age Crete. In the 7^th century BC there were Assyrian documents referring to saffron and its many uses. In fact, this hybrid has survived because of the vast number of uses the saffron stigmas are known for its: aromatic qualities, treatment for gastrointestinal ailments, wounds, coughs, colic, scabies, sleeplessness, depression and Alzheimer’s.

Saffron has been documented for over 4 millennia starting before the birth of Christ in Minor Asia. One of the first references to saffron in history was use by Cleopatra. The threads would be soaked in a bath to help make lovemaking more pleasurable. In Iran, there are ancient images made from saffron-based pigments. There was also a time during the Renaissance that saffron was worth its weight in gold. Today 90-93% of the global supply of saffron comes from Iran.

To further explain the price you must know that the crocus is cultivated in hot and dry weather, on flat dry land void of other trees. And it is only harvested in mid-autumn and the flower must be harvested quickly. They blossom at dawn and the flower wilts in a day. Additionally, 85,000 flowers are needed to produce one kilo of saffron. Each corm is hand removed from the blossom. On the bright side, the cost of saffron is steep, it does have a long shelf life and it can be steeped to make a tea which extends the quantity needed for cooking. Not much saffron is needed to produce its rich flavor. To this writer, Saffron is worth every penny.

Looking for more articles like this one check out our website. Looking for any cool recipes to try check out our recipe section.

By Annily Hawks

I am sure you have heard of the famous Waffle House restaurant, most recognizable by their yellow signs and welcoming atmosphere. I have a few great memories there, most of which include dining in at 2 am during my first year of college with my new friends. Maybe they are to blame for my freshman 15. Although these were fun times, my favorite memories and the best waffles I have ever tasted didn’t come from Waffle House. They came from a home.

The first time I had the world’s best waffles was 2009. My mom had just remarried, and I gained what I like to call a bonus dad, as well as 6 siblings. It was quite the adjustment. I’ve always had my bonus dad wrapped around my finger, but I can recall the day he truly won me over. It was a Sunday morning before church, I didn’t have to be ready until noon so my plan was to sleep in. But instead I was awakened by the sweet smell of bacon…and another smell I didn’t quite recognize. I headed downstairs to the kitchen and I saw waffles. Part of me as a little disappointed because I had never really been a fan of waffles. I was more of a biscuits and gravy kind of girl. But I, of course, indulged anyways.

The perfect meal. What better way to win a 12-year-old girl over, than with a really good breakfast. Waffles, paired with moms famous buttermilk syrup, with a side of bacon. The taste that would later bring many people together.

Our family wasn’t the only thing that blended that year. Our family recipes blended, memories, laughs, and A LOT of arguing. But we never argued sitting around the table on a Sunday morning eating waffles.

As I got older our family grew. No, my mom didn’t have more kids. But, my siblings and I made friends. An abundance of my friends didn’t have the easiest home life, or they struggled in some way. As I would come home as express my concern about them, to my mom, she always suggested inviting them over for waffles.

Even now, in my adult life, I am always extending an invitation for waffles. Although I’ve lived away from home for years, there is no problem that can’t be solved by Bonus Dad’s Waffles, and Mom’s Buttermilk Syrup.

It all started when a boy was 15 years old. It was his turn to make dinner, so he picked out a recipe from the Better Homes and Gardens recipe book. It just so happened to be waffles. Little did that 15-year-old boy know, he would gain me as a daughter. And with the help of my mom, it would create a lasting tradition and a safe house for many.

Bonus Dad’s Waffles (AKA ‘Oh Boy! Waffles’ from Better Home and Gardens Cookbook)

https://www.geniuskitchen.com/recipe/oh-boy-waffles-296051

Mom’s Buttermilk Syrup (Six Sisters’ Stuff Blog)

http://www.sixsistersstuff.com/2014/09/buttermilk-syrup/

Annily Hawks grew up in Coolidge/Florence, Arizona. She is a past FFA member, and Past State Officer and hopes to continue to give back to FFA in any way she can. Annily attends BYU-I online and is working toward majoring in Agriculture Education with a minor in journalism. She wants to one day become an agriculture teacher and FFA advisor. Annily also wants to help others get through loss and grief by writing on her own blog and hopefully one day she will write her own book. Her hobbies include photographing, reading, and being in the mountains.

By Erika Guzman, Recent ASU Nutrition Student

As winter is in full gear, and still dark and chilly outside. Does the cold, dark weather affect your mood? Do you feel depressed or sad or simply don’t feel like yourself? It’s possible that you’re fighting seasonal affective disorder (SAD), or more commonly known as the “winter blues.”

SAD is actually common in all seasons, but its winter counterpart is more noticeable than summertime. It’s a seasonal depression or funk that people can’t seem to shake off, and it seems to last all season long. According to the Mayo Clinic, some symptoms include:

• Feeling depressed the majority of the day, nearly every day
• Having low energy or lethargy
• Losing interest in activities
• Feeling guilty, hopeless, and/or worthless
• Changes in appetite or weight
• Having constant thoughts of death or suicide

Although the specific causes are unknown, there are factors that may affect people such as your schedule or biological clock, melatonin levels, and a drop in serotonin levels. This also happens to affect young adults rather than older people or the elderly. One way to fix those winter blues is to introduce your body to more daytime light (vitamin D), exercise, and food for that boost of serotonin!

Serotonin is an important chemical our bodies make; it’s the most recognized neurotransmitter. It allows us to have a large number of core physical processes such as appetite, aggression, and sleep. It’s a key component in mood, and if the body doesn’t produce much of it, we become depressed. So what can we do to alleviate it? Eating foods high in serotonin production can help. Some foods include:

• chickpeas/garbanzo beans
• Milk
• Nuts
• Spinach
• Eggs
• Pineapple
• Cheeses

References

Jenkins, T. A., Nguyen, J. C.D., Polglaze, K. E., & Betrand, P. P. (2016). Influence of tryptophan

and serotonin on mood and cognition with a possible role of the gut-brain axis. Nutrients.

8(1):56. Retrieved at https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4728667/.

Mayo Clinic (2017). Seasonal Affective Disorder (SAD). Mayo Clinic. Retrieved at

https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/diagnosis-tr

eatment/drc-20364722.

Richard, D. M., Dawes, M. A., Mathias, C. W., Acheson, A., Hill-Kapturczak, N., & Dougherty,

1. M. (2009). L-Tryptophan: Basic metabolic functions, behavioral research, and

therapeutic indications. International Journal of Tryptophan Research. (2):45-60.

Retrieved at

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908021/#b132-ijtr-2-2009-045.

Wurtman, R.J. & Wurtman, J. J. (1995). Brain serotonin, carbohydrate-craving, obesity, and

depression. Obesity Research. 3 Suppl 4:477S-480S. Retrieved at

https://www.ncbi.nlm.nih.gov/pubmed/8697046.

Young, S.N. (2007). How to increase serotonin in the human brain without drugs. Journal of

Psychiatry & Neuroscience. 32(6): 394-399. Retrieved at

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2077351/.

For more interesting articles be sure to check out the Fill Your Plate blog.

By Angela Bates, Current ASU Nutrition Student

With flu season upon us, it’s a great time to check in on your health, specifically your immunity. The immune system has different kinds of cells to destroy microbes ranging from bacteria to viruses, some of which it learns to keep out. Humans have two types of immunity—natural and acquired. We are born with some natural immunity, so we don’t get sick as easily as newborns. Acquired immunity happens when we get sick and fight the microbes off or when we receive a vaccine. Unfortunately, our immune systems aren’t always up to the challenge of flu season.

Immune system issues can arise when it becomes overactive or underactive. An overactive immune system can present itself as an autoimmune disease or allergies to foods or environmental items which did not have an effect previously. According to Dr. Calabrese of the Cleveland Clinic, the immune system is hardwired to our nervous system. This means that the body automatically reacts when something invades, unless your immune system is weakened. Here are a few important ways to boost your immunity now.

1. Sleep
Every college student cramming for finals and new mother waking up for the third time in one night can tell you, a severe lack of sleep will be felt. The National Sleep Foundation investigated a study on healthy young men who were either allowed to sleep normally or made to stay awake for 29 hours straight. Researchers found that white blood cells in the sleep deprived men mirrored the stress response of the body, weakening. The University of Washington performed a sleep study on identical twins and found that a shorter sleep duration depressed the immune system.

In our busy world, it can be difficult to find time to wind down and sleep, but there are some things you can do to make it easier. Electronics emit blue light, which tells the body it’s day time. Putting down the phone and turning off the television at least an hour before bed can help your body recognize it is time to sleep. Creating a routine before bed signals to your brain that it is time to relax and get to sleep as well. Ask for decaf after 3pm so your body has time to process it before bed. Finally, make your bedroom comfortable; cool temperatures, a supportive mattress, and a good pillow go a long way.

2. Eat Healthy

Eat your vegetables… and your fruits, fiber, protein, and so on. You don’t have to eat a salad every day to reap the benefits of a healthy diet. While there aren’t many studies that look directly at what foods improve immune system function, Harvard Health states there is quite a bit of evidence that nutrient deficiencies alter the immune response. Deficiencies in zinc, iron, copper, selenium, folate, vitamin A, B6, C, and E seem to have a direct impact on immunity. If you’re not sure you are eating enough nutrients, tracking your food intake can give you an idea. When in doubt, foods such as nuts and seeds, eggs, yogurt, and leafy green vegetables contain high amounts of these micronutrients. Discuss with your doctor if you feel a multivitamin may be needed to supplement your diet.

3. Exercise
Other than giving you a cardiovascular boost, regular exercise can also help your immune system. Being overweight puts a strain on the body, including the immune system, but a healthy diet and regular exercise can help you get back to a normal weight. According to the U.S. National Library of Medicine, exercise causes white blood cells to circulate more rapidly, helps flush bacteria out of the airways, raises the body temperature which may prevent bacterial growth, and slows the release of stress hormones.

Does the thought of running on a treadmill for an hour make you want to run away? Don’t worry, experts say that just 20 to 30 minutes of aerobic exercise of any kind in a day can make a difference. You can bicycle with the kids, go for a swim, play some golf with your friends, rake leaves in the yard, or take a walk in the park with your pet. Mixing up your routine will help keep the boredom from setting in and keep your body on its toes. If you get your heart rate up, you are giving your immune system a boost it may need.

4. Don’t Forget the Basics
Wash your hands. Your hands become a breeding ground when you neglect them. We already know to wash after using the bathroom and before eating, but don’t forget other opportunities to wash. When you cough or sneeze, give your pet a treat and a pat, visit a sick person, or perform other various tasks, your hands accumulate all kinds of gunk. Washing your hands with warm water and soap for 30 seconds, being sure to scrub under nails and around wrists, then drying can prevent the flu and takes just a few moments.

The advertisements in your local drugstore aren’t just to sell you a flu shot. In fact, your insurance most likely covers some or all the cost! Even if you think you are safe from an illness, your immunity ensures others with compromised immune systems won’t get sick. The elderly should take special care to get vaccinated for the flu, pneumonia, and shingles to prevent illness, as aging can also weaken the immune system.
If you do end up sick, please stay home. Your coworkers and hairdresser would like to prevent getting sick as well, so rest up and eat well until you feel better and get back out in to the world.

5. Chill Out
We all get stressed sometimes, especially with deadlines that never seem to stop coming, no time for vacation, and those bills that show up in the mailbox each month. Emotional stress can become chronic stress, increasing inflammation and working your immune system overtime. When your body is working so hard to stay regulated when it isn’t fighting off an invader, it cannot properly protect you when it needs to.

The American Psychological Association says that psychoneuroimmunology has become an important field where researchers are finding more ways each day that our minds and body are connected. As stress hormone levels rise, immunity lowers. Almost 300 studies all came to the conclusion that stress hinders the body’s ability to defend itself. If knowing your stress is hurting you stresses you out more, relax. Take a few minutes a day to meditate, do some yoga, read a book, listen to your favorite music, or get a massage. While you perform stressful work, check in with yourself and take some deep breaths, releasing your tense muscles. Studies have found that having a support system helps with stress, so talk to your friends, spouse, or a therapist and know that taking care of your stress protects your immune system too.

While these tips should not be taken as a replacement for medical advice, they may help fill in the gaps that were missing in your immune system building exercises. Making these 5 things into habits will ensure you are healthier and your immune system can protect you when you need it most, such as during this flu season!

Angela Bates

Angie is a current student at Arizona State University in Nutrition Communications. When she’s not working on school work, Angie enjoys cooking and playing video games. She’s passionate about helping others and nutrition education. With an interest in food allergy awareness, Angie hopes to someday work for a non-profit focusing on food allergy awareness and education.

By Kevann Jordan, Recent ASU Nutrition Student

Lettuce is a vegetable that has taken the back seat over the past few years. All the attention has been on kale and its amazing nutritional contents. While kale does have great nutritional value lettuce should not be forgotten, especially the darker green lettuces. Lettuce can lower cholesterol, help control cancer, protect neurons in our brain, induce sleep, help control anxiety, lower inflammation and contains a whopping amount of antioxidants.

Lettuce contains a large amount of water and fiber which is a powerhouse team. It also contains protein, fat, carbohydrates and sugars. Minerals and vitamins are plentiful in lettuce; calcium, iron, magnesium, phosphorous, potassium, sodium, zinc, thiamin, riboflavin, niacin, folate, vitamin B-6, C, A, E and vitamin K.

What does all this mean? It means lettuce is great as an anti-inflammatory vegetable due to its containing lipoxygenase and carrageenan. This leafy plant has antimicrobial properties and antioxidant properties. The antioxidants within lettuce are barriers against free radicals preserving healthy tissues and cells. Antioxidants counteract free radicals and neutralize these free radicals before they can attack. Which is great news, since there is no way to hide from free radicals there is a way to stop them before they can do damage.

Lettuce also has some very special attributes. Uniquely lettuce has the ability to induce sleep and reduce anxiety. This is great news for people who suffer from anxiety and are looking for additional nutritional supplements that can help manage their anxiety. In Arabian medicine, or Islamic medicine also known as Unani medicine, lettuce is used as a sleep inducer. Lettuce contains a depressant chemical that decreases heart rate and ventricular contractions and also blocks excitatory signals to muscular and neural tissues which help to bring on a deep sleep. The Unani system and more recent research have found that lettuce contains anxiolytic properties which help to manage anxiety levels.

Lettuce can be used for meals other than salads. You can add lettuce to smoothies or juice the leaves. Use them in Sautés and stir-fries, make them into slaws, soup, sauces, lettuce wraps, or grill a head or a wedge.

In Arizona, we grow lots of lettuce. Yuma Arizona is the winter lettuce bowl of the country.

Try this amazing lettuce recipe listed below:

Green Sauce Rice Bowl

For the Green Sauce

1/3-1/2 cup food tasting olive oil

1 heaping tablespoon Dijon mustard

Stems from 1 bunch watercress or upland cress, cleaned and dried

4 scallions, light and dark green parts only, cut into 1-inch pieces

1 large garlic clove

For the Rice Bowl

1 cup cooked brown rice

Cooked or uncooked vegetables (broccoli, zucchini, yellow squash, asparagus, small potatoes or sweet potatoes, snap peas or winter squash)

Reserved watercress leaves

¼ cup toasted walnuts or cashews per serving

Thinly sliced scallion, to garnish

Directions

1. Place 1/3 cup olive oil and the mustard in a blender, and top with the watercress stems, scallions, and garlic. Puree until very smooth, pouring in additional olive oil as needed to get the motor running and unit the sauce is smooth and fluffy.
2. Place the rice in a serving bowl. Arrange your vegetables, as well as a heaping tablespoonful of sauce, on top of the rice. Crumble the nuts over then garnish with the scallions, and serve.

If you’re looking for more lettuce recipes check out the Fill Your Plate recipe section. Or, if you’re looking for new recipes to bring to the family, Fill Your Plate offers hundreds of unique recipes.

By Erika Guzman, Recent ASU Nutrition Student

Life happens. Broken bones, torn muscles, surgeries, any of that can happen without any warning. I can say, from firsthand experience, it’s awful and puts you down in the dumps. You may not function correctly for the time being, but healing does take time. Besides my personal experiences, I have interviewed a few people about what they did, what their doctors recommended, and how to keep sane.

1. If you’re not immobilized, take walks around the neighborhood area or parks. Get yourself out of your room, out of bed, and out of the house. An interviewee said that “it’s better than moping around in bed; it helps you clear your brain and appreciate things outside a little more.” Fresh air helps and keeping busy will distract you from recovery. Also, moving around can help prevent triggering some problems, such as pressure ulcers, pulmonary embolisms, and blood clots. A little bit of movement can go a long way.

1. Get enough sleep. You need sleep to recover. Your body needs to rejuvenate and heal properly, and sleeping poorly may affect your recovery process. It may feel like you’re doing nothing for a long period of time, but your body will thank you later as it heals.

1. Stay hydrated. Drink plenty of water; it’s essential for your body’s recovery time. Water helps your cells hydrate and heal. It also helps with digestion and can help prevent extra weight gain. Otherwise, if you become dehydrated, it may hinder your recovery time as it can cause problems with your body functions and can cause further problems in the long run. Make sure to always keep water nearby.

1. Listen to your doctor. I cannot stress how important this step truly is to your well-being and healing. If you’re like me, restless and stubborn, now is not the time to do things at your own pace. Disregarding the limits your doctor has put on your daily activities and health can and will hinder recovery and can actually cause more damage. If the doctor tells you to weight limit to lifting, follow through. Do the same for staying in bed, meals, medication, walking, stretching, or anything else he or she recommends. Remember, doctors, are there to help your healing process go smoothly. If you have any questions, follow-up with your doctor as time progresses and don’t be afraid to ask for alternatives if plausible.

1.  Find ways to manage your stress. Being stuck and physically hurt for a long period of time is frustrating and can stress you out. For some, it’s because they can’t do normal everyday activities. For others, it disables them from going to work, so overall, it is a stressful situation. There are some ways to help your stress levels, such as meditating, reading, or finding a creative outlet, like writing or painting. Keep yourself occupied and it will help keep the negative thoughts at bay.

1. Be mindful and eat healthy. Let’s face it, it’s nearly inevitable to avoid weight gain when you’re in recovery, especially if you happen to be immobilized. It’s wise to eat lots of fruits and veggies as well as watching portion control. Healthy and wholesome foods will help your recovery faster as well as help you have consciousness about what you eat. If you eat a lot of processed or junk food, not only will it affect how you feel, it will result in weight gain.

1. Exercise. Although there can be limitations depending on your situation, there are exercises for many situations. Broken arm? Back, ab, and leg workouts. Broken leg or foot? With lifting limitations, handheld dumbbells work well. Back surgery? Breathing exercises will allow your lungs to continue functioning properly. If you want to exercise and unsure about what your limitations are, ask your doctor about what you can do or ask about rehab to get you back on track.

1. Keep or improve your schedule. Even though you are injured or won’t be able to work or go to school for a while, it doesn’t mean that your schedule should be thrown out the window. Sleeping is great, but don’t overdo it; you’ll end up in a state of grogginess and possible mild depression. Keep yourself busy with adhering or improving a set schedule for yourself; once you recover fully, it won’t a huge struggle to get back into your daily routine.

1. Spend time with your friends and family. Do not keep yourself locked up in your room. Socialize and spend time with your loved ones, even if it’s only once a week. It helps keep your mind off of the timely recovery as well as allow you to build stronger bonds with the people around you. It may even result in planning events after recovery, or learning about your friends and family. Being social is important for your emotional and mental health.

1. Accept what you cannot change. The hardest thing to do is to accept the situation and result. You could probably think of dozens of ways on how you could have prevented it, but in reality, it’s already happened. Instead of being stuck on the “what if’s,” focus on what you can do to improve as you heal. Learn about your body and the situation. There will be times where you will feel more upset or down in the dumps about your situation, but remember that it takes time to heal.

Everybody has a different experience and situation when it comes to broken bones, surgeries, and recoveries. Physical injuries can heal, but the process takes a toll on your mental health. With a positive outlook on your recovery and help from your loved ones, it makes recovery a little more bearable.

Editor’s Note: most of these tips were given by friends or customers who wish to remain anonymous*

By Sarah LeVesque, Recent ASU Nutrition Student

Radishes have been in the shadows! Okay, not really. They actually grow in the sunlight and love sandy soils. It’s a cruciferous vegetable that’s family to kale and packs some serious health benefits.  Radishes come in different shapes, sizes, and colors. They are identified by the seasons they are harvested in. There are over 180 varieties and cultivars. They are a versatile bunch. They can be eaten raw, pickled, or roasted.

They are a part of a family of brassica vegetables. These are vegetables like cauliflower, mustard green, and arugula. Brassica vegetables have been known for their cancer-fighting properties. Radishes contain a variety of different vitamins, minerals, and some phytonutrients.

Nutrients: Just one cup of raw, sliced radishes comes in at under 20 calories. They are full of vitamin C. In just one cup of raw, sliced radishes, you can get 30% of your daily value. Vitamin C is an essential vitamin that’s required in the biosynthesis of collagen, L-carnitine, protein metabolism, and in certain neurotransmitters. Usually, the first thing we hear when we are sick is that we need some vitamin C. It’s an important antioxidant and is a key component in immune functions.

Radishes contain a smaller amount of potassium, folate, riboflavin, niacin, vitamin B6, vitamin K, calcium, magnesium, zinc, phosphorus, copper, manganese, and sodium. That’s a lot of bang for your buck. Adding radishes to a salad or dish could only make the meal more valuable when it comes to nutrients.

Proteins and Amino Acids: Amino acids are the building blocks of protein, and radishes have almost all of them! Although our bodies can make amino acids, there are some that we must get from our diets. These are the essential amino acids. I added a list of the amino acids found in radishes. You can click on any of those links to see why they are important.

The amino acids from one cup of sliced, raw  radishes:

Essential Amino Acids:

Tryptophan        10.4 mg

Threonine           26.7 mg

Isoleucine           23.3 mg

Leucine                30.0 mg

Lysine                   38.3 mg

Methionine        11.6 mg

Cystine                 11.6 mg

Phenylalanine   41.8 mg

Tyrosine               10.4 mg

Valine                   40.6 mg

Nonessential Amino Acids:

Arginine               44.1 mg

Alanine                 30.2 mg

Aspartic acid       74.3 mg

Glutamic acid     182 mg

Glycine                 30.2 mg

Proline                  25.5 mg

Serine                   31.3 mg

Histidine              15.1 mg

We’re all familiar with tryptophan around Thanksgiving. People say it’s the protein that makes us sleepy after eating a turkey dinner. Tryptophan is converted into serotonin, which is the neurotransmitter regulates appetite, sleep, mood, and pain. The suggested recommended daily intake of tryptophan is 3.5 milligrams per kilogram of weight. One cup of sliced, raw radishes contains about 10.4 milligrams. Other foods contain tryptophan and adding radishes to your plate would only help you reach your recommended daily intake.

One essential amino acid you might not have heard of is threonine. It’s involved with tooth enamel, collagen, and elastin. Threonine is important for our nervous system, helps in fat metabolism, and prevents fat buildup in the liver. It’s even used to treat anxiety and depression. It’s also an important amino acid because it supports our immune systems. The recommended daily intake for threonine is about 8-10mg/kg body weight in healthy adults. One cup of sliced, raw radishes contains about 26.7 mg. Who knew eating your radishes can keep you happy inside and out?

These are just two of the amino acids that are found in radishes. I could write all day about amino acids and how our bodies use them. They’re important for our bodies and their functions. It’s an amazing thing to get down to the chemical ways foods aids our body’s natural functions.

Therefore it’s important to add a variety of foods to our plates. Trust me, I know it’s not easy incorporating other vegetables, fruits, grains, and even meats into your diets. I often times walk past all of the other vegetables in the produce section or at the local farmers market and go with what I know. When I do that, I’m passing up some powerful vegetables that I completely underestimated. Radishes are one of them!

Popular Varieties:

White Icicle– thin and white skin. Mild flavor with a crisp texture. It’s about 4-6 inches long.

Sparkler– these radishes are red and have a bright white tip and flesh. They’re a sweet radish.

Cherry belle– small as a cherry, round, smooth, and red! It’s a pretty common radish.

White beauty– white, crisp flesh with a mild flavor.

French breakfast– has an oblong root, scarlet skin, and has a mildly pungent flavor.

Daikon long white– a Japanese favorite. The white roots can grow 24 inches long, and 3 inches wide, with a sweet and crisp flavor.

Easter Egg- resembling Easter eggs, these round radishes are found in a variety of colors: purple, red, or cream.

Black Spanish- they’re about 3-4 inches big with black skins. They’re pungent and spicy and have medicinal properties.

Finally, our Arizona Farmers excel at growing radishes. Whether grown on one of our small organic farms, or large conventional farms Arizona grown radishes should fill your plate!

By Jessica Bombase, Recent ASU Nutrition Student

1 in 5 “school-aged” children are obese, according to the CDC. This statistic really scares me. This is one too many children being overweight and unhealthy in the early stage of life.

In the United States, the overall health of the pediatric population has improved. On the other hand, what hasn’t improved in the pediatric population is the significant increase in childhood obesity along with all the “baggage” that it comes with, health issues. (2)

-In obese children the chronic diseases that have been rising to cause a major concern are:

• Diabetes
• Hypertension
• Obstructive sleep apnea
• Hyperlipidemia (a condition when your blood has too many lipids, fats. These fats could be cholesterol and triglycerides)
• Cardiovascular disease (2)

Being overweight or obese in the United States seems to become a leading “trend” It’s definitely not a trend that is a joke or healthy, it is more of an alarming concern.

According to the Centers for Disease Control and Prevention, approximately 1/3 of U.S. adults are either overweight or considered obese. (4) This impacts the pediatric population greatly. If parents are overweight/obese and are not correcting their eating habits and behavior, it will affect their children. Over a thirty-year span, the amount of children being overweight or obese has quadrupled. (5)

Dating back to 1965 when the percentage was 4%, it jumped to 15% in 2000. (4)

> Chronic diseases are known to develop over a long period of time. The shame is that the pediatric population is dealing with these chronic diseases at such a young age. (5)

> Children learn and develop habits when they are young whether its food related or not. This is why it is best for children to be taught healthy habits and nutrition in school.

The public health advocacy provides us with this fact sheet. The information provided in this sheet does not only inform you of an obesity problem but it also awakens you to the percentages and other statistics.

It is obvious that children (and adults) who are obese have underlying health conditions that are the result of excess weight. I believe that the best approach to try to lower the percentages is education.

According to the American Heart Association, we can have hope. Their tips below can bring some healthy habits to families.

• Encourage healthy eating habits. Even small changes become a recipe for success.
• Make favorite dishes healthier.
• Remove calorie-rich temptations.
• Help your kids understand the benefits of being physically active.
• Help kids stay active.
• Reduce sedentary time.

For more informative and helpful articles check out the Fill Your Plate blog. If you need some inspiration for healthy recipes Fill Your Plate has an amazing selection of recipes.

References:

(1) Retrieved from https://www.google.com/search?q=childhood+obesity&rlz=1C5CHFA_enUS703US704&source=lnms&tbm=isch&sa=X&ved=0ahUKEwiCns_ew4XXAhXMSyYKHZSnDREQ_AUICygC&biw=1265&bih=662#imgrc=_pRKsTdxax_pSM:

(2) Retrieved from https://www.google.com/search?q=childhood+obesity+and+chronic+disease&rlz=1C5CHFA_enUS703US704&source=lnms&tbm=isch&sa=X&ved=0ahUKEwiy3K2rp4fXAhXJhlQKHdaJBdgQ_AUICygC&biw=1265&bih=618#imgrc=Ld4IgU4h0we5eM:

(3) Retrieved from https://www.google.com/search?q=childhood+obesity+and+chronic+disease&rlz=1C5CHFA_enUS703US704&source=lnms&tbm=isch&sa=X&ved=0ahUKEwiy3K2rp4fXAhXJhlQKHdaJBdgQ_AUICygC&biw=1265&bih=618#imgrc=Ld4IgU4h0we5eM:

(4) Obesity Facts | Healthy Schools | CDC. (n.d.). Retrieved from https://www.cdc.gov/healthyschools/obesity/facts.htm

(5) Lopez, L. (n.d.). Barrett the Honors College Arizona State University. Overweight Youth: The Prevention of Premature Chronic Disease Development.

(6) Retrieved from https://www.pinterest.com/pin/427067977135568009/

By Kat Brown, Recent Arizona State University Nutrition Student 

6 tips to preventing caffeine addiction

1.       Pre-existing conditions
2.       Know your limits
3.       Read the labels
4.       Beware the “buzz”
5.       Instant energy boosters
6.       See the signs

Pre-existing conditions

Many conditions may heavily influence how these energy drinks affect your body personally. Often times fatal incidents that site energy drinks as the cause are combined with a pre-existing condition.  Most often these conditions involve some type of cardiac arrhythmia. Conditions that involve jeopardized heart health, blood pressure, or other major organ functions can intensify the effects of energy drinks creating the platform for a lethal combination.

Know your Limits

Just because your coworker can down 2 Rockstar’s before lunch and seem totally fine doesn’t mean you can do the same. Caffeine can affect individuals differently based on their tolerance. A research study from The Journal for Nurse Practitioners reviewed the effects of caffeine on individuals found that people develop a caffeine tolerance. Someone who drinks a red bull every morning may have developed a tolerance to that caffeine dosage and may not be affected the same as someone who rarely drinks energy drinks. Also, studies have shown that while smaller doses of caffeine, 40mg, may help improve cognition, 80mg or higher may impair cognition. Dr. David Kruse states, “The ability to tolerate caffeine with exercise is based on fitness level, hydration status, pre-existing medical conditions, and medication use.”

Read the labels

How often do you flip over that can you just bought at the convenience store? In order to know how much caffeine you are consuming it is important to know what is in these energy drinks.  The FDA regulation for caffeine is 72mg per 12 fluid ounces, many of these energy drinks contain anywhere from 6.67mg/oz to 33.33 mg/oz of caffeine.  After receiving scrutiny from consumers many of these energy drink brands have begun to suggest that their products are more “natural”. They site the use of ingredients such as taurine, B vitamins, inositol, ginseng, ginko biloba, L-carnitine, and L-Theanine.

Beware the “buzz”

Many of these drinks use “buzz” words to attract consumers. Pimp juice and Cocaine are two energy drinks that have used provocative names to entice consumers into purchasing these drinks. Other energy drinks use words like “zero-crash” and “party like a rockstar” to attract consumers. Companies such as Kraft promote their energy drink Mio Energy by stating that the black cherry flavor is “so wild it could get you arrested on a plane, but it’s worth the lawyer fees.”

Instant Energy-Boosters

Now that you’ve been reading those labels your starting to second-guess guzzling down that 24oz. can of sugar. Try some of these energy-boosters instead:

• “Sunlight energizes and elevates mood,” says Dr. Lorraine Maita, a board certified internist and author of Vibrance for Life: How to Live Younger and Healthier in Short Hills, New Jersey.
• Tap your thymus with your fingertips for 20 seconds, while slowly and deeply breathing in and out. “Your thymus is located at center top of your chest, below the collar bone, between your breasts. When tapped it triggers the production of T-cells, boosts energy, relieves stress, and increases strength and vitality,” says Marian Buck-Murray, a nutrition coach and Emotional Freedom Technique (EFT) practitioner in Maplewood, New Jersey
• Stretch often, energy can be zapped from periods of inactivity. Blood vessels constrict during prolonged periods of stillness and can make you feel drowsy. Do not stay stagnant for too long and make sure to get up and stretch often.

See the Signs

It is important to be aware of the signs of caffeine intoxication. Excessive caffeine intake can result in migraines, cardiac arrhythmia, compromised sleep cycles, dehydration, increased blood pressure, nervousness, anxiety, headaches, tremors, and dysphoric mood changes. Caffeine meets all the requirements for being an addictive substance, including dependence, tolerance, and withdrawal and should be recognized as such.

By Ashley TenBrink, Recent Arizona State University Nutrition Student 

I just read a really great article that was previously published in the Wellness section of U.S. News, titled “10 Things Dietitians Wish They Could Tell Their Younger Selves About Food”. Writer, Keri Gans, interviewed her professional peers and compiled ten segments of very sound advice.

I was really drawn to the concept of this article, “what dietitians wish they could tell their younger selves” because I believe prevention can be the best medicine.

My mom has always emphasized to me the importance of not re-inventing the wheel.  Yes, we can learn from making mistakes, but when possible, why not absorb the wisdom that comes from someone who has already been there and done that.  By doing this we can learn more quickly and have a better chance at being prosperous in whatever we set out to do.

At this time in my life, I have the ability to make decisions that will lay a solid foundation for my future.  As I have mentioned before, I believe that health and nutrition can act as a springboard for success in all areas of a person’s life. That is why I am thrilled to share with you what I learned from these dietitians!

1. The first concept, presented by Elisa Zied, registered dietitian nutritionist and author of Younger Next Week: “Drink more water.”

I love that this was number one on the list, not just because it also ranks in my 4 major keys to unlocking your health, but because it is often so easily overlooked!  Zied says that she would make water her number one go-to drink because of its “ability to hydrate, eliminate waste, moisturize the skin, and protect the body’s tissues from injury, aid in digestion and fill us up before meals.”

2. Second: “What you eat affects how you look”, says Lisa Drayer, registered dietitian nutritionist and author of The Beauty Diet.

Oh, how true this is!  As someone who struggled with moderate to severe acne for more than 12 years, I can more than relate to this concept! Limiting my intake of processed sugars has cleared my skin like never before!

Drayer says she would have focused less on external beauty treatments and focused more on the nutrients that can benefit your skin, hair, and nails.

3. Third on the list, advice from Lisa R. Young, registered dietitian nutritionist in private practice, author of The Portion Teller Plan and adjunct professor of nutrition at New York University: “Don’t diet.”

Did you read that and think, “What?! A nutritionist advising me not to diet?”  However, her advice is psychologically sound. I am a big believer in focusing on what you “can” eat, instead of what you “can’t”.  I feel that a person develops a “scarcity mindset” when they attempt to demonize and avoid certain foods or food groups.  When we have a scarcity mindset we end up feeling deprived and desperate, and eating healthy becomes unsustainable.

Embracing nutritious foods, paying attention to food portions and enjoying the variety of what I could eat is what helped me overcome the binge eating disorder that haunted me for so long!

4. Moving on to number four: “Learn to cook.”

Needless to say, I am going to have to spend some more time on this one.

Kathleen M. Zelman, registered dietitian nutritionist, and director of nutrition at WebMD, stresses the importance and value of sharing the love and joy that comes from preparing dishes with friends and family.

I want nothing more than to share happiness and value with people around me, so I am going to tackle this with a little more zeal in the weeks to come.

5. Joan Salge Blake, registered dietitian nutritionist, clinical associate professor at Boston University and author of Nutrition and You brings us our fifth tip: “Get more sleep.”

Yes, yes, and yes!  I agree whole heartedly, even though it is so hard for me to do!  Even as I write this article it is almost 11:00 p.m. at night.  I long for more hours in a day and just love staying up late working on projects and waking up early to go walking with my dog, Mari.

The problem with this scenario, as Blake explains, is that research correlates sleep deprivation with higher levels of the hormone ghrelin, which stimulates hunger.  Research also shows that being tired lowers levels of the hormone leptin, which suppresses appetite.

Why make maintaining weight harder for ourselves?  Is that extra hour or two worth being “hangry” all day?

6. Coming up with number six is Tara Collingwood, registered dietitian nutritionist and sports dietitian in Orlando, Florida, who advises us to: “Be a food snob.”

I don’t know if your parents were the type that made you eat what they set in front of you, or if you were spoiled (um, I mean “well taken care of”) like me, and got to choose what you ate at almost every meal, but I could get behind this tip.

Collingwood says that “Food is meant to be enjoyed and life is too short to eat something that isn’t fantastic and worth the calories, or that’s packed with good nutrition.”  I agree with this.  We get to make the choice of what we put into our bodies.

However, Collingwood also mentioned, “Deciding in the first bite whether it’s worth it or not to continue eating.”  I have a slight problem with this because I do not like to waste food or money. If I made a bad choice then that’s on me, I own it, eat it, and try to do better next time.

7. Number seven brought to us by Jackie Newgent, registered dietitian nutritionist, culinary nutritionist and author of The All-Natural Diabetes Cookbook: “Toss out the scale.”

Keeping it real and relatable, Newgent says “weight is just a number on a lifeless piece of equipment! If your jeans start getting tight, go play more or take longer bike rides.’”.

While I agree with the overall premise here, especially adding in more movement and play, I think too much or too little of anything can be a problem.  I do not think it is a good idea to weigh or measure yourself every day, however, I think body stats can be a useful benchmark for setting and achieving health and body composition goals.  These goals just need to be realistic and productive.  Stat taking sessions should also be limited and taken at pre-determined points to track progress.

8. Barbara Baron, registered dietitian nutritionist and family meal specialist in New Jersey has one of my favorite tips on the list: “Choose nutrient-dense foods.”

Nutrient density is defined as the amount of nutrient value (including vitamins, minerals, and fiber) divided by the energy content (number of kilocalories).

For instance, a glass of soda is high in calories but low in nutrient value.  Soda is not nutrient dense, even though it is calorie dense.  Fresh spinach, on the other hand, is a nutrient dense food because its nutritional value is high while the amount of calories in spinach is relatively low.  Spinach is very nutrient dense.

This may be an extreme comparison, but it illustrates the idea.  If you choose nutrient dense food you can give more value to your body while consuming fewer calories.

9. Next, on the list: “Cut the low-calories.” says Patricia Bannan, registered dietitian nutritionist and author of Eat Right When Time Is Tight, for the ninth piece of advice.

If you’re wondering if I favored this tip, you are right!  Bannan says she wishes she would have focused more on the quality of the ingredients in her food choices, even if that meant eating a small amount of higher-calorie “real” foods as well as nutrient-dense foods.

An example of this would be eating nuts or avocado.  These foods are high in calories, but they are real, natural and contain healthy-fats.  Bannan says the low-calorie foods she now chooses to consume are naturally lower-calorie foods such as fruits and vegetables.

10. Finally, coming in at number ten: “Stop striving for perfection.”

Ellie Krieger, registered dietitian nutritionist, host of “Ellie’s Real Good Food” on public television and award-winning cookbook author says, “Don’t strive for perfection in the way you eat or in your body image. There is no such thing! Instead, honor and respect your body and enjoy food in a way that supports all it does for you.”

So well said!  We are so lucky to be given the chance to experience this life in the body that we have.  Whatever place you may be at in your own journey, you can embrace where you are at today!

Don’t get down if you’re not where you think you need to be, embrace the journey and the transformation that is happening both on the inside and the outside of you.  Pick one of the ten things mentioned in this article and implement that today.  Continue to implement it this upcoming week, and stick with it until it becomes a habit and you find consistency.  Then add another one of the ten tips next week and so on until you’re on your way to the healthiest you can be!

If you like this article:

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By Lauren Scott, Arizona Farm Bureau Intern

Recently I got unexpectedly sick. I went on vacation and woke up not feeling very well the day after I got back. I told myself that traveling had taken a toll on my body, and that rest and hydration would have me feeling better in no time. That was not the case.

Instead, I ended up with a flu that lasted me almost two weeks. My fever went on for eight days, and the people at my nearest urgent care knew me by name (I visited them three times in one week!). I got a nasty cough that still hasn’t gone away completely, and congestion like I’ve never had before.

As a college student, getting sick out of nowhere not only took a toll on my physical health but my mental health, as well. I work a job, an internship, and go to school full time. So the whole time I was home sick, all I could think about was the lectures I was missing, and the extra work I would have to do in the coming weeks to make up what I missed at my job. It stressed me out!

I hope you don’t ever get as sick as I was, but if you do, here are some helpful hints that you can use to get back on your feet quicker!

1. Prevention is key. Eat healthily and exercise often to keep your body and immune system healthy and happy. There is a less likely chance of getting extremely sick if your body is strong enough to defend itself. Also, DO NOT drink out of someone else’s drink, or eat off a utensil they have been using. This is one of the main ways the cold and flu can be easily spread. Mono, or ‘the kissing disease’, is spread via saliva, so it is also easily transmittable through sharing utensils.
2. Sleep it off. Sleep really does help when it comes to being sick. Cytokines, proteins which fight infection, are released when you sleep. Even a short nap will do you some good when you are feeling under the weather.
3. Try to stay stress-free. This was my downfall while I was sick. I couldn’t help but stress about school and work when I should have been resting. When you stress out, your immune system’s defenses weaken. That’s not the best thing for someone who is getting sick, or who is already sick. Email professors and contact classmates to get information you may miss if you’re out sick. Professors have office hours for a reason. Set up a time to meet with your professor during office hours when you are feeling better so you can go over what you missed.
4. Stay hydrated. It is easy to get dehydrated when you are sick. Throwing up and sweating with a fever will drop your hydration levels quickly. If you are throwing up, sip water or a sports beverage slowly, and in short bursts. Wait ten or so minutes, and if you haven’t thrown up, take another sip. If you are not throwing up it is much easier to stay hydrated. Keep a glass of water by your side at all times, and keep the refrigerator stocked with sports drinks. Staying hydrated helps to break up mucus so that it is easier to blow and/or cough out of your system.

Remember to always wash your hands, cough into a tissue or away from others, drink plenty of water, and visit the doctor if you think you are becoming very sick. Being ill is preventable!

For more tips and tricks on staying healthy visit Fill Your Plate!

If you liked this article: 

• 5 Ways to Relieve Cold and Flu Discomfort 
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