Princeton Longevity News

Does Eating As A Family Really Make A Difference In Your Family’s Health?

Did you know? – children who enjoy family mealtime are:

• 35% less likely to engage in disordered eating
• 24% more likely to eat healthier
• 12% less likely to be overweight

As a mom of 3 active children, I understand family meals can feel downright impossible! However, knowing the benefits of eating together at home, I make it a priority as much as possible.

Think about it – meals away from home are more likely to be energy-dense (meaning calorie-filled) foods.  These foods typically have added extra fat, sugar, and calories that you wouldn’t typically add to a home-cooked meal.  When you make a meal for your family at home, you know exactly what is going into that meal.  The meal tends to be higher quality, and low in sugar.

So what can you do to make family meal time more realistic? 

1. Plan Meals A Week Or Two In Advance

Preparation is the key.  Pick a weekend night to sit and write out a weekly game plan.  This will help avoid the last minute take-out or “what’s for dinner?” dilemmas.  Be sure to think ahead and plan easy dinners on your most busy nights.  Soccer night = stir-fry night!  Use this fun meal planning chart and sample weekly meal planner.  Also look for recipes that are simple and require only a handful of ingredients.  Try these blogs for recipe ideas: 10 Minute Meal Ideas and Recipes Kids Can Make.

2. Get The Kids Involved In Picking Out Recipes And Preparing Meals

Research suggests that the more kids are involved in the planning and preparation of a meal, the more likely mealtime will be a success and be enjoyed!  My kids love picking and planning their day.  Your kids will get a chance to “flex” their nutrition muscles while you get an opportunity to spend quality time with them and maybe learn something new?!  Giving kids a “theme” is a great way to provide some guidance while allowing them to still call the shots.  Some popular themes include Mexican Night, Make your own Pizza Night and Italian night.  Remember, it doesn’t have to be gourmet – just together.  Follow this link for more tips on getting kids in the kitchen.

3. Shop Outside The Box

With the boom in home grocery delivery services, we have multiple options for shopping without even stepping foot inside the grocery store.  Once you make your meal plan, set aside 20 minutes to order your groceries online.  Most stores have a mobile app so ordering can be done while waiting in the pick-up line for your kids, or when sitting in the doctor’s office.  Amazon Fresh, Peapod, and ShopRite from Home are all great options.  Not only will these services save you time, but save you money as well.  Here is a link to help you avoid online ordering mistakes.

4. Decorate The Table

Depending on the age of your kids, you can set the table to match the theme of the meal. For older kids who may be unimpressed by fun table decor, delegate tasks such as filling the glasses or setting the table to help meal time run smoothly.  There is nothing worse than having dinner ready but the silverware is not on the table!

5. Make It Fun!

Turn TV and cellphones off!  Use these conversation starters to keep kids engaged and at the table longer.  Mealtime is a time to catch up on latest events and connect for a bit.  Having a fun dinnertime routine will help create memories and positive associations with food and family that will last a lifetime.

In closing, research shows that family meals 3 or more days per week will yield the most positive benefits for children.  It’s also important to note that if family dinner is not possible, sharing breakfast, lunch, or evening snack (or any similar activity that allows your family to gather more regularly) has also shown positive benefits in a child’s outcome.  As tempting as it may be to go swing through a drive through, a family meal generates feelings of closeness, comfort and stability.  With a little planning, you can provide these benefits – along with a better quality, nutrition-filled meal – that will satisfy the needs of your growing child.

Resources:

www.SuperHealthyKids.com

USDA The Food Environment, Eating Out, and Body Weight: A Review of the Evidence

Cornell University College of Human Ecology: Parenting In Context. Do Family Meals Really Make A Difference?

Jessica Dean, RD, CDN

Registered Dietitian

Princeton Longevity Center: Shelton Office

Note to self: Be as active as you are physically able. Physical activity (PA) is movement that engages the skeletal system and requires energy above basal (resting) levels. In other words, PA can be a large variety of tasks from gardening and shoveling to walking or biking. PA must be apart of your regular schedule to have lasting positive effects on your overall health. Truth is PA isn’t only important for adults. Establishing habits and maintaining them from childhood through older adulthood maintains a low risk of health problems. The health-enhancing components of PA, aerobic and strength training are equally important as cardiovascular and muscular strength are necessary for daily life.  Although something is always better than nothing, meeting the MINIMUM recommendations listed below have shown to provide additional health benefits including weight gain prevention, decreased risk of stroke, heart attack, type 2 diabetes, and improved cognitive function.

Federal Recommendations (https://health.gov/paguideline)

1. Aerobic: 150 Minutes of Moderate-Intensity; 75 Minutes of Vigorous
   • At least 10 minute bouts
   • Increase to 300 minutes weekly (5 hours a week) moderate; 150 minute vigorous
     • E. Moderate = Brisk Walk; Vigorous = Running/Jogging

2. Strength: 2 sessions for each major muscle group

Remember, above are the MINIMUM recommendations. Start by building a foundations and continuing increase the frequency, intensity, and durations of PA.

The American College of Sports Medicine and American Heart Association support these recommendations made by U.S. Department of Health and Human Services. Recommendations may differ for those currently diagnosed with hypertension, high cholesterol, diabetes, etc.

This recipe is quick and easy, and makes a great lunch or dinner option to meet increased iron needs during altitude training.

Ingredients:

2 sweet potatoes

Massaged Spinach:

1 8-ounce bag of baby spinach

1 tbsp. extra virgin olive oil

½ juice of lemon

¼ tsp. crushed red pepper flakes

1/8 tsp. salt

Roasted Chickpeas:

2 15-ounce cans of chickpeas (garbanzo beans)

1 tbsp. extra virgin olive oil

1 tbsp. curry powder

1 tbsp. honey

1 tsp. salt

Tahini Sauce:

¼ cup sesame tahini

½ cup plain non-fat Greek yogurt

1 tbsp. maple syrup

½ juice lemon

¼ tsp. salt

1 garlic clove

½ – 1/3 cup water

Directions:

Sweet Potatoes:

Preheat oven to 400 degrees Fahrenheit. With a fork, pierce sweet potato skins 5-6 times. Place on baking sheet lined with foil. Bake until tender, 45 minutes to 1 hour. If you are in a hurry, you can microwave the potatoes as well.

 Roasted Chickpeas:

Preheat oven to 425 degrees Fahrenheit. Toss chickpeas with oil, honey, curry powder, and salt on a rimmed baking sheet until coated. Spread in an even layer and bake for 15-20 minutes. Sitr chickpeas and bake another 15-20 minutes until crisp and golden brown.

Massaged Spinach:

Place spinach in a gallon plastic bag with lemon, olive oil, salt and crushed red pepper flakes. Massage in the bag until the spinach has reduced in size by ½.

Tahini Sauce:

With an immersion blender or regular blender, blend all ingredients, adding more water if you desire a thinner consistency.

Assemble Your Potato:

Half sweet potato and fill with 1 cup of massaged spinach and ½ cup of roasted chickpeas. Drizzle with 2 tbsp. of tahini sauce to finish.

Nutritional Information per Serving:

Calories: 420; Fat: 10.5 grams; Sat fat: 1.5 grams; Carb: 71 grams; Fiber 13 grams; Protein: 13 grams.

*Source: https://mcdanielnutrition.com/posts/sweets-beans-greens—the-meal-i-cant-get-enough-of

Whether you ski, run, hike, or snowboard, it’s important to note several key nutrition concerns when training in the cold or altitude. Fluid, energy, and iron needs are all increased at altitude and below freezing temperatures. Follow these simple nutrition practices during winter sports training to optimize health and performance.

Maintain Proper Hydration

Fluid requirements are increased in colder climates as greater respiratory water loss occurs, increasing urinary output. Yet, we tend to consume less fluids to prevent frequent bathroom breaks, and as a result of lack of sweat for a visual reminder to stay hydrated. Some tips to keep you hydrated for long days outdoors in the cold include setting a phone alarm for a reminder to consume fluids, as well as storing a re-usable water bottle in your backpack, and making frequent water breaks to ensure proper hydration.

Increase Iron Intake at Altitude

Training at altitude increases iron needs, especially if iron deficiency anemia is already a health concern. Even if anemia does not present a problem, diets rich in iron help carry oxygen to your working muscles which is a great performance enhancer regardless of altitude. Try including iron rich foods like beef, eggs, lentils, tuna and beans in your daily eating and pair with citrus foods to enhance iron absorption.

Fuel Up with Nutrient Dense Foods

Winter sports are physically demanding, and your body requires extra energy to stay warm. Consume small, frequent snacks to fuel metabolism and generate body heat and try hot drinks like tea and hot cocoa to stay warm while out in the cold. Bananas, trail mix, nuts, jerky, and protein bars are great portable snacks to pack for the slopes. Look for high protein bars with less than 12 grams of sugar per serving.

Maintaining a healthy diet and staying hydrated is important as ever when training in cold weather and at altitude. Be sure to follow these simple tips to maximize your performance and optimize health when participating in winter sports.

Sources:

https://thefeed.com/blogs/the-feed/cold-weather-and-winter-sports-nutritionhttp://www.shape.com/lifestyle/fit-getaways/10-ways-make-your-ski-trip-healthierhttp://blog.nasm.org/nutrition/winter-sports-and-cold-temperature-nutrition/

It is time to push yourself away from your desk, stand up, and stretch. Many Americans spend OVER 8 hours a day sitting and may I add with terrible posture. You are sitting all day and then you get up with an achy back, tight neck, headaches that never seem to go away, and truth is you didn’t do anything active! Our bodies were made to move so get up and reset yourself.

Sitting all day creates the forward head, rounded shoulders, hunched over posture with tight hips. For all those that have a FitBit or some sort of fitness watch will get that little buzz on their wrist to get up at least once an hour. During that time take 5-10 minute to walk around and 5 minutes to stretch. The stretches below do not take much time or space so whether you are in a cubicle or lucky enough to have your own office, take the time throughout the day (preferably every hour) to reset your posture from toe to head, in that order.

This can be done usinig your desk while standing with knees slightly bent and arms fully extended.

Unfortunately, stress is often an inevitable part of life. With nearly 7 out of 10 adults in the US stating that they experience stress or anxiety daily, most feel that it moderately interferes with their lives as well. Even though it is impossible to avoid all stress in life, the goal is to learn ways in which you can handle, reduce, and avoid stress. Reducing stress is important because chronic stress can often lead to the following: heart disease, anxiety and/or depression, headaches, digestive issues, sleep problems, weight gain, and memory and/or concentration impairment.

So what do we do about it? Well, exercise has been shown to have a multitude of positive cognitive effects, which include: reducing anxiety, stress, and even depression. Exercise and/or physical activity produce chemicals called “endorphins,” which are known to relieve pain and trigger positive feelings. In addition, exercises can reduce stress and tension, improve sleep, elevate and stabilize your mood, and improve overall self-esteem. Thankfully, just 5 minutes of aerobic exercise has been found to stimulate anti-anxiety effects. With than being said, let’s discuss a few ways in which you can replace the stress in your life with exercise!

Sweat it out. After 30-40 minutes biking, using the elliptical, or taking a nice run outside, I guarantee you’ll feel like a whole new person. Don’t have the time? That’s fine! Take 10 minutes out of your lunch break on those busy, stress-filled days and take a little walk! Not only will this help to keep you calm, but it will keep you productive…and healthy!

Tired of cardio? Why not try yoga? Yoga is a mindful approach to exercise that incorporates breathing, meditation, and relaxation. Find a style of yoga you like, take a class, and use this time to center yourself – leaving the stress of work behind you. Practicing yoga not only helps reduce stress and enhance your mood and sense of well-being, but it has also been shown to elicit the following benefits:

• Decreases blood pressure, heart rate, and respiratory rate
• Improves muscle tone, flexibility and strength
• Improves concentration
• Boosts metabolism
• Improves immunity
• Enhance balance, posture, and coordination
• Improves sleep patterns
• Enhance digestions
• Can reduce or alleviate pain
• Provides tools and techniques for coping

Whether you travel for work or for pleasure, your exercise routine can often be hindered by too much time spent in the airport, on the plane, and in a hotel. To ensure that your exercise routine doesn’t end up on the back burner, here are some helpful hints on how to stay active while traveling.

Airport: Will you be attending San Francisco, Chicago O’Hare, Chicago Midway, Dallas-Fort Worth, Burlington, Sioux Falls, Helsinki, London Heathrow, or Frankfurt Airport any time soon? If so, you’re in luck! These 9 airports are the first (of hopefully many) to add yoga rooms to one or more terminals. Yoga rooms are designed to allow travelers a time and place to relax and exercise while embarking on a typically sedentary and stressful journey. Visiting an airport that isn’t so exercise-friendly? No problem. Here are a few ways in which you can get in some physical activity while waiting for your flight!

• Do laps around your terminal! Better yet, do a suitcase walk. Carry your suitcase in one hand and focus on contracting your core so that you remain upright despite the added weight on one side. Switch arms and perform the same distance. If possible, do this 3-5 times per side.
• Find a staircase and climb away!
• Find a stable object for safety and do some calf raises, leg lifts, and squats.
• Pick that suitcase up and do some shoulder shrugs. With your suitcase in hand and down by your side, shrug your shoulders up toward your arms. Switch sides and again, do this several times per side (~15).
• With your suitcase in hand and by your side, do some side bends to work your obliques.
• Last but not least – stretch! Long flights and long layovers can often leave us feeling cramped and tight so why not avoid that by taking a few minutes to stretch.

Airplane: On the airplane, feel free to take some time to relax. After all, relaxing and remaining stress-free is just as important. If you are antsy or anxious on planes, like I am, then try to work out your anxiety a bit! When acceptable, get up and walk down the aisle a couple times. Can’t get up? Do some light stretches in your seat. Stretch your neck, arms and even your back with some seated twists. If you’re on a long flight it is essential to get those legs moving – do some ankle pumps, ankle circles, and seated calf raises to increase blood flow!

Hotel: Are you staying at a Westin, Omni, Even, Fairmont, Sheraton, Kimpton, or Hyatt Place hotel?  These hotels are known for being fitness friendly so you don’t have to miss your workout. Forgot your gear? No problem! Check in with the front desk because some of these great hotels will help you keep moving by allowing you to rent workout gear! Not up for the hotel gym? Again, not a problem! Here are some quick and easy workouts you can do in your hotel room with no equipment:

• Push ups, modified push ups (on knees or against the wall)
• Tricep dips off of a chair or bench
• Squats
• Lunges
• Cal raises
• Standing leg lifts (front, back, lateral)
• Laying leg lifts (great for core!)
• Planks
• Hip Bridges
• Reverse Kicks
• Mountain Climbers
• Squat and Lunge jumps…and so on!