Princeton Longevity News

Attention, Attention, Calling All Parents!!

Are you a parent with young children?  If so, you are probably in the middle of a spring sport season.  Your little athlete is pouring their heart and soul out onto the field and enjoying some good ol’ fashion fun!  However, with sports games comes the dreaded Sideline Snacks!

As a parent of three sport-playing children, I am aware of the range of snacks that can be present after the whistle blows.  Often time these Sideline Snacks range from cupcakes and Kool-Aid to oranges slices and water.  I know none of us want to be “that” parent – but I have to ask you: parent to parent, if we know how important it is for our children to participate in sports, why are we ok with them consuming sugary treats and beverages after completing a healthy activity?  Proper nutrition is a key component to a healthy life.  With childhood obesity and Type 2 diabetes on the rise, take advantage of the Sideline Snack time and use it as an opportunity to further develop the understanding of proper nutrition

Did you know?

A typical 8 year old burns only 150 calories playing a 1 hour game.

Did you also know?

 The typical post- game snack contains between 300-500 calories!

What can we do? Take a step back and reconsider the Sideline Snack.  Offer an option that will support your child’s health and wellness.  By doing so, you are reinforcing a positive association between exercise and healthy eating.

As difficult as it can be, I encourage keeping snacks like cupcakes, cookies, and donuts in their place as “special occasion foods” (birthdays and celebrations).  When selecting a Sideline Snack, consider what your child needs, not what they want.

Below you will find suggestions that are simple, healthy, and cost-friendly alternatives to high- sugar snacks and beverages.  These items and be found at your local grocery store or on AmazonFresh.  Choose a healthy snack such as a clementine and pair it with a frozen chobani tube yogurt.  Find a balance between “fun” and healthy.

“In a Rush” Whole Fruit Ideas:

Bananas (budget friendly!)

Apples

Clementines (easy for little hands to peel)

Pears

Peaches or nectarines

Plums

Some Extra Time – Cut Fruit Ideas:

Orange slices (tried and true)

Watermelon cut into wedges or sticks (here’s how)

Fruit kebabs with grapes, melon, and strawberries

Lots of Extra Time – Cleaver Ideas:

Paper cups of berries

Individual bags of baby carrots (look for these in the store by the regular carrots)

Baggies of sliced peppers and celery sticks

Snack-size cups of melon

Small paper cups of grapes

Paper cup or baggie of cherries

Small boxes of raisins

Cups of sugar snap peas (nice and sweet!)

Cups of pineapple chunks

No Time! Point and Click Snacks Ideas: (click on links below)

Box of Raisins

Apple slices

Snyder’s of Hanover Mini Pretzels 48-count,

Popcorn

Fruit pouches such as apple sauce

Fruit cups (in juice)

Squeeze yogurt (you could even freeze this for added coolness)

Chobani Yogurts

Mini waters

Snack mix

Granola Bar (keep sugar 7grams or less)

Fruit Party Pack

Check out RealMom nutrition for more snack ideas!

Do you practice Yoga?  Yoga is a fantastic exercise that promotes flexibility, stress relief, strength, improves circulation, balance, core strength, cardiovascular conditioning, inner peace, presence and focus. This short list of benefits doesn’t even begin to translate how good this training can increase your physical and mental well-being. Moreover it can be done anywhere and no equipment is needed.  The tools of yoga are the poses or asanas that flow together or can be performed separately.

A few things to keep in mind when practicing yoga is body alignment (YogaFit). Establish a firm base with dynamic tension and core stability.  I like to equate this to standing up straight and firm where you are and with a commanding presence. Engaging  your core muscles helps to align the spine and creates hip stability. Keep your knees soft and align them with your ankles and hips. Relaxing your shoulders back and down, will reduce stress in the neck and shoulders. Put all that together and you should recall memories of your mom insisting you sit up straight, don’t slouch, etc. In addition, think of how you move and bend. Always protect your back by hinging at your hip, not bending at the waist. This will reduce the stress on your low back permitting your glutes and hamstring to function properly.

On the go or at home, try these free yoga apps, rated the best in 2016. I prefer Daily Yoga. Good luck. Namaste.

5 Minute Yoga: This is an animated app that provides short sessions. Instructions are clear and promote safety and modifications. Sessions are short and you can do then anywhere. A great app to share and practice with people you work with during a lunch or afternoon break.

Daily Yoga: Daily Yoga you can customize based on your experience practicing yoga. You decide your level from beginner, intermediate, to advanced. Instructions are clear and there is background music. There are over 500 poses a well as many different sessions and workouts. The sessions build upon each other however you can choose different programs out of the suggested sequence. Videos can last 5-30 minutes. You can find the routine that’s right for you. Even better, it helps you learn the foundational poses on your journey.

Simply Yoga: This yoga app has a beginner in mind. Instructions and the video are clear. You are able to pick your level and duration. You have to pay to go to level 2 however you can choose 20, 40. or 60 minute yoga sequence in the meantime.

You have a great take away from these apps.

Single out flows that are an all-in-one routine such as Sun Salutations. Sun Salutations are a great stand alone flow. Add a few more push ups during plank for a challenge.

Perfect stretches: Downward Facing Dog is a great stand alone stretch that be done on the floor, holding on to a railing or even at the kitchen sink.

Balance flows: Perform Chair and Tree Pose for extra balance practice.

Namaste.

Do you ever find your self massaging out your neck when you are feeling over-stressed? Myofascial release is the act of applying external pressure on the muscle and fascia to override the body’s protective mechanisms that create tension. Although the tension is the body’s way of protecting itself throughout the injury cycle, it can lead to dysfunction. After injury, inflammation occurs; the muscles spasm and adhesion will form. These adhesions are also known as trigger points. There are receptors throughout our muscular system that do NOT respond to stretching but do respond to pressure. The pressure applied should be deep and continuous to decrease trigger point activity.

While hand-massage therapy is a common method, self-myofascial release has become very popular over the past decade. It is cost friendly and can be done just about anywhere. The effective method depends on the area in need. A foam roller is good for the large muscle groups such as quadriceps, iliotibial band, hamstrings, and calves. For smaller groups other tools can be use such as a rolling pin, medicine ball, lacrosse ball, or golf ball. 

No single session will completely decrease the over-activity of the muscle. These exercises need to be practiced on a consistent basis to create lasting results. The following muscles are common points of tension: Gastroc Nemius & Soleus, Quadriceps, Tensor Fascia Late & Ililotibial Band, Piriformis, Latissimus Dorsi, Upper Trapezius, Rotator Cuff, and Pectorals. Slowly and with control, roll through the entire targeted muscle group. Spend 5-10 seconds over the most sensitive areas trying to completely relax. Move on to the next muscle group. 

This simple, seasonal salad is a must try. Perfectly balanced with plant-based protein, healthy fat, and complex carbohydrates, it’s a crowd pleasing favorite for meat lovers and vegetarians alike.

Blueberry & Quinoa Arugula Spring Salad: 

Ingredients

• 1 cup cooked red quinoa
• 1 cup water
• 1 cup blueberries
• ¼ cup diced red onion
• 6 cups arugula
• 1/2-1 whole avocado (sliced)
• 3 tablespoons lemon juice
• 3 tablespoons extra virgin olive oil
• 1teaspoon salt and pepper

Directions:
Bring 1/2 cup uncooked quinoa and 1 cup water to boil in a medium saucepan. Reduce heat to low, cover and simmer until tender and most of the liquid has been absorbed, 15 to 20 minutes. Fluff with a fork.

Meanwhile, mix lemon juice, olive oil, and salt and pepper together. Add to cooked quinoa, along with remaining ingredients (except avocado), and stir. Top with sliced avocado and enjoy.

Makes 2-4 Servings.

Sources:

EatingWell.com

Authority Nutrition

Med-Health.net

Sweetlifewellness.com

Did you know the grilled cheese first appeared on the scene in the 1920s?  Originally made with Wonder bread and American cheese, today our grilled cheeses are somewhat of a masterpiece.  From the countless bread options to the large selection of cheese, this sandwich can range from plain jane to gourmet!  However, with all those new options also comes a potential nutrition disaster.  It’s estimated that a typical grilled cheese could easily contain 670 calories and 46 grams of fat!  So, we must be mindful when creating our grilled cheese masterpiece.

To avoid a nutrition disaster, here are a few simple tips to keep your grilled cheese on the healthier side:

1. Choose Whole Grain Bread.
   • Whole grains contain phytoestrogens (plant estrogens) and essential minerals such as magnesium, selenium and copper, which may protect against some cancers.
   • Eating whole grains instead of refined grains substantially lowers total cholesterol, triglycerides and insulin levels.
   • Research has shown that an extra 2 servings of whole grains a day may decrease the risk of type 2 diabetes by 21 percent.

2. Choose a Cheese with Big Flavor.

• American cheese is traditionally used, however because of its mild flavor you may use a larger quantity – leading to an increase in consumption of saturated fat and calories.
• American cheese contains added ingredients such as stabilizers, emulsifiers, and flavor enhancers, making this cheese a less desirable choice.
• Try a cheese full of flavor such as Gouda, Cheddar, Jack, Mozzarella or Provolone. Because these cheese options have big flavor, you will use less – saving you fat and calories.

3. Add A Little Extra.
   • Try adding spinach for an extra boast of iron.
   • Add tomato for lycopene.
   • Mix in some avocado for heart healthy (mono and polyunsaturated) fats.
   • Try some banana and mango for potassium (see recipe below).

4. Use A Non Stick Skillet Or Panini Maker.
   • Use a non-stick skillet or Panini maker to reduce the amount of fat needed for grilling.
   • Instead of butter, add a little olive or canola oil to the skillet.
   • Slowly grill to allow the cheese to melt evenly and the bread to become golden brown.

5. Add Some Tomato Soup.

• If using a store bought soup, check the sodium content and choose the lower sodium product.
• If preparing soup from scratch, choose unsalted stock instead of broth for a richer flavor. You can add salt as needed.

 Jessica Dean, RD, CDN

Grilled Cheese and Tomato Soup Recipes:

Grilled Banana and Mango with Feta

Summer Tomato, Mozzarella Grilled Cheese

Grilled Ham, Muenster, and Spinach Grilled Cheese

Tasty Tomato Soup

Resources:

https://www.hsph.harvard.edu/nutritionsource/whole-grains/

https://www.choosemyplate.gov/dairy-nutrients-health

http://www.cheesesociety.org/i-heart-cheese/cheese-glossary/

Winter months are full of holiday parties, family gatherings, and cozy nights spent next to the fire. For many, it’s easy to fall off the wellness wagon during this time of year. Not to worry. Spring has finally arrived, and with it the opportunity to freshen up your wellness routine with these simple “spring cleaning” tips.

1. Get Cooking – Dining out is a common social event, especially during the winter months when many try to avoid the cold slap in the face that becomes the great outdoors. But restaurant dining and take-out can easily add inches to your waistline. Spring is the perfect time to get back in the kitchen and create balanced meals that support your health and wellness goals. If you need a little help to get started, sign up for a meal delivery service like Hello Fresh, or consider trying out a new cooking class.

2. Stock up on Seasonal Produce – Choose local, seasonal spring produce like broccoli, asparagus, scallions, and baby bok choy. Local produce is bursting with flavor and also supports farmers and protects the environment from long distance delivery systems. Consider signing up for a Community Supported Agriculture (CSA) to gain exposure to new vegetables and cooking methods while reaping health benefits from ultra-fresh farm foods.

3. Don’t Stress: Getting back on track with diet and exercise after a week vacation seems challenging, let alone an entire season. Not to worry, we’ve got you covered. Remember to load up on lean protein, low-fat dairy, and a variety of colorful fruits and vegetables. Cut back on added sugars from processed foods, sugary beverages, and desserts; and opt for whole grains vs. refined carbohydrates from white flour. Stick with plant based fats from nuts, seeds, avocados, and olive oil and get moving. Now is the perfect time to try out tennis, take a jog outside, or plan an afternoon bike ride. On extra nice days, plan a picnic and go for a long hike.

*Sources:

http://www.prevention.com/health/healthy-living/12-spring-updates-for-your-health-routine/slide/1

http://www.runnersworld.com/nutrition/five-ways-to-spring-clean-your-diet

http://www.doctorshealthpress.com/food-and-nutrition-articles/5-healthy-eating-tips-improve-diet