Email Health Reminder for 1st Week
You've been trying to track and eat more fruits and veggies for about 6 days. Below are tips to help you make 5-a-Day of fruits and vegetables easier to get. If you don't want to take time to read this whole email right now skip to tips for making fruits and vegetables convenient in green bold below.
One problem I've heard about is how to make them convenient. It seems harder for students living own their own on a budget to get 5-a-day. But where students live does not really make much difference (see stats below). All of us still seem to need to use social cognitive theory approaches (goal setting, tracking, http://www.csupomona.edu/~jvgrizzell/best_practices/bctheory.html#Social ) and social support to eat the amounts that are good for health. The "5-a-Day" slogan and tracking approach does help a lot of people make it easier and more automatic.
Here are the stats from the National College Health Assessment from over 18,000 students in 2003 who ate 5+ servings a day:
Residence Halls 7.9%
Fraternity/Sorority House 6.4%
University Apartments 9.0%
Off Campus 6.0%
At Home with Parents 8.7%
Average for all students 6.9%
------
McNair Scholars 2003 & 2004 2.7%
Psi Chi Club 3.4%
I've put a lot of ideas below that may help you make 5-a-Day more convenient. I highlighted what I think are 6 best ideas in Green bold and next best ideas in blue. I also put the descriptions of serving sizes.
Easy Ways to 5 A Day
· 1. Eat a piece of fruit or drink a measuring cup of juice as you get going in the morning.
· 2. Eat a piece of fruit or vegetable snack as you walk from the parking lot or between classes.
· Stock up on dried and frozen fruits and vegetables.
· Make fruit and vegetables visible where you live, study and drive.
· 3. Microwave vegetables for dinner. The big 20 oz bags of frozen veggies are really inexpensive - compare the prices per ounce of brand names versus store brands (i.e., Von's, Albertson's are cheaper).
· Snack on raw veggies like baby carrots, pepper strips, broccoli, and celery.
· 4. Pick up ready-made salads from the produce shelf and fast food places for a quick meal.
· Add strawberries, blueberries, bananas and other brightly colored fruits-fresh, frozen, or canned-to your waffles, pancakes, or toast.
· Stash bags of dried fruit in your car and at your desk for a convenient snack.
Stay Within Your Budget the 5 A Day Way
· 5. Fruits and vegetables that are in season are usually the best buy. Look at prices per lb for under $1.50.
· 6. Buy frozen vegetables and fruits.
· Frozen juice concentrate can be a great way to save on 100% fruit juices. (I buy six packs of Von's brand orange juice to get price per ounce down to under 10 cents/oz)
From: http://www.5aday.gov/index-quick.shtml
I don't cook "real" meals myself at my home and but do use plastic bagged frozen veggies along with spaghetti most of the time. I get fruit several ways - my favorite are: 1) a bowl of 2 or 3 apples and 2 or 3 bananas is on my desk, and a canister of raisins is in a draw to the left of my chair; and 2) I eat 3-4 measuring cups of cereal (Wheaties, shredded wheat, grape nuts, Cheerios, raisin bran) with 3/4 to 1 measuring cup of red or black raspberries, strawberries, or peaches (thawed from frozen in plastic bags, already sliced, unsweetened).
More Tips on Meals, Budgets, and Lunches: Action Guide for Healthy Eating
http://www.5aday.gov/actionguide10.shtml
http://www.5aday.gov/actionguide11.shtml
http://www.5aday.gov/actionguide12.shtml
http://www.5aday.gov/actionguide13.shtml
What counts towards 5 A Day? They may be smaller than you think. All varieties of fruits and vegetables - fresh, frozen, canned, dried and 100 percent juice. A serving size is smaller than many people think. The National Cancer Institute, co-sponsor of the 5 A Day for Better Health program, defines a serving as:
One medium-sized fruit (ex. apple, orange, banana, pear) Also, size of a tennis ball.
1/2 cup of raw, cooked, canned or frozen fruits or vegetables
3/4 cup (6 oz.) of 100 percent fruit or vegetable juice
1/2 cup cut-up fruit
1/2 cup cooked or canned legumes (beans and peas)
1 cup of raw, leafy vegetables (ex. lettuce, spinach)
1/4 cup dried fruit (ex. raisins, apricots, mango)
If you have time let me know what you find helps you make fruits and vegetables convenient for you.
Email Health Reminder for 2nd Week
I hope you've found trying to track your numbers of servings of fruits and vegetables helpful. You are at the 14th day of 20. If you haven't tracked all or most days don't be too concerned. I've found that about a third of employees on this kind of program track less than half the days and still increase the numbers of servings eaten.
Below are 2 lists that may help you stay motivated to try eating 5-a-Day. The first is from the American Cancer Society which has a few better descriptions of serving sizes than the usual measuring cup sizes. I put the unique descriptions in bold green. The other list is the newest list of top antioxidant foods. The sources of information are listed at the end of the email.
Since the serving sizes are relatively small, most people can easily follow the recommendations. The American Cancer Society recommends five or more servings of fruits and vegetables each day to help prevent cancer. These foods are the best source of helpful vitamins, minerals, fiber, antioxidants, and phytochemicals that may help prevent disease. They also give you energy and help you feel great.
The list below explains the size, shape, and/or look of one serving:
· medium apple or orange: the size of a tennis ball
· 1 cup chopped raw vegetables or fruit: baseball size
· 1/4 cup dried fruit (raisins, apricots, mango): a small handful
· lunch-box size container of unsweetened applesauce.
· cup of lettuce: four leaves
· chicken stir-fry with 1 cup of mixed broccoli, carrots, and mushrooms (= 2 vegetable servings)
· 1/2 cup cooked or canned legumes (beans and peas)
· 5-6 baby carrots
Top Antioxidant Foods
1. Small red beans (dried)
2. Wild blueberries
3. Red Kidney beans
4. Pinto beans.
5. Blueberries (cultivated)
6. Cranberries
7. Artichokes (cooked)
8. Blackberries
9. Prunes
10. Raspberries
11. Strawberries
12. Red Delicious apples
13. Granny Smith apples
14. Pecans
15. Sweet cherries
16. Black plums. 16.
17. Russet potatoes (cooked)
18. Black beans (dried)
19. Plums
20. Gala apples
Sources:
American Cancer Society
http://www.cancer.org/docroot/PED/content/PED_3_2X_Hints_for_Eating_Smart_with_Fruits_and_Vegetables.asp
Ronald L. Prior, Ph.D., nutritionist/research chemist, USDA Arkansas Children's Nutrition Center, Little Rock, Ark.; Roberta Anding,
MS, RD/LD, CDE, nutritionist, Texas Children's Hospital, Houston; June 2004 Journal of Agricultural and Food Chemistry)
www.easehealthmgt.com/lhi/nutri/best_antioxidants_06-2004.pdf
Muscle Up
Does stress make your blood pressure spike? If so, then build up your biceps.
Lean body mass helps your blood pressure return to normal after a stressful event, a recent study revealed. Muscle tissue improves your body's ability to regulate sodium, a key for blood pressure control. Tone your muscles by lifting weights a minimum of 10 minutes, 3 times per week.
RealAge Benefit: Keeping your blood pressure at 115/76 mm Hg can make your RealAge as much as 12 years younger.
Relationship of body composition to stress-induced pressure natriuresis in youth. Wilson, M. E., Harshfield, G. A., Ortiz, L., Hanevold, C., Kapuka, G., Mackey, L., Gillis, D., Edmonds, L., Evans, C., American Journal of Hypertension, 2004 Nov;17(11 Pt 1):1023-1028.
A Weighty Matter
Fitness isn't the only way to measure your potential lifespan.
Although being physically fit can reduce your risk of disease regardless of your weight, being fit only goes so far. Results from a new study emphasized the importance of shedding excess pounds, too. Being both lean and physically fit did the most to reduce mortality rates in the study, so stick to both your exercise and diet resolutions.
RealAge Benefit: Maintaining your weight and body mass index at a desirable level can make your RealAge as much as 6 years younger.
Recent studies have fueled the debate over whether fitness or weight is more important to overall health and longevity. Now, a new study of women between the ages of 30 and 55, without cardiovascular disease or cancer, revealed that being both lean (BMI less than 25) and physically active (at least 3.5 hours of physical activity per week) did the most to reduce the risk of death associated with obesity. Although aiming for at least 30 minutes of physical activity on most days of the week is a good step toward weight loss, people who are overweight or obese should take the additional measure of reducing their intake of fat and calories. If you need help finding a diet plan that works for you, try the RealAge Nutrition Assessment. Bring your results to your healthcare provider and ask him or her to recommend the most appropriate plan for you.
Adiposity as compared with physical activity in predicting mortality among women. Hu, F. B., Willett, W. C., Li, T., Stampfer, M. J., Colditz, G. A., Manson, J.E., New England Journal of Medicine 2004 Dec 23;351(26):2694-2703.
If you're thinking of indulging, squeeze in a workout first.
Nobody's perfect, so the next time you let down your guard and go for a fat-laden treat, do something beforehand that can help to counteract it. A new study reports that working out before eating can help reduce the detrimental effect that foods high in unhealthy fats temporarily have on your triglyceride levels and blood vessel function.
RealAge Benefit: Exercising regularly can make your RealAge as much as 9 years younger.
Originally published on 02/03/2005.
A little bit of dietary fat is good because your body needs fat for certain physiological functions. Your body uses fat for absorption and utilization of certain nutrients, as a building block for cell membranes, and for insulating nerves. However, some fats are better for you than others. Omega-3 polyunsaturated fatty acids found in oily fish and flaxseed, as well as monounsaturated fats found in olive oil, avocadoes, and peanuts, are healthy fats that may help reduce the risk of heart disease. You should limit your intake of saturated and trans fats, which have a detrimental effect on blood vessel function and contribute to artery-clogging plaques.
Keep It Casual
If you have a choice in how you dress at work, go casual when you can.
A new study revealed that people tend to be more active throughout their workday when they follow "office casual" dress codes instead of wearing traditional business attire. Study participants walked about 8 percent more on days when they wore casual clothes, compared to days when they dressed up.
RealAge Benefit: Exercising regularly can make your RealAge as much as 9 years younger.
Originally published on 01/14/2005.
Burning a few extra calories each day can add up to important weight changes over time. Expending just 25 extra calories per day could mean the difference between gaining or losing a pound over the coming year. Most Americans tend to put on about 1 to 2 pounds each year. Other ways to boost your activity levels throughout the day and burn extra calories include taking a walk at lunchtime, hitting the gym after work, or spending a few evenings each week engaged in active hobbies, rather than reading or watching television.