Happy World Food Day

Celebrate Your Food!

Today is the day that we celebrate what sustains us, nourishes us, and brings us great joy and satisfaction; we rejoice in what is the foundation of cultures, the focus of celebrations, and the excuse to take a mid-day break; what excites our taste buds, fills our stomachs, builds our muscles; what develops our brains, energizes our beings, and protects our bodies. It is the single most critical thing to our existence, yet arguably one of the things most taken for granted: our FOOD!

October 16^th was named World Food Day by the United Nation’s Food and Agriculture Organization (FAO) in 1945 as a day of action against hunger. So while we celebrate our food and all that it contributes to our life today, we must also recognize the following devastating realities:

• 1 in 9 people (795 million) around the world live with chronic hunger
• Almost 5 million children under the age of 5 die of malnutrition-related causes every year
• Nearly 50 million Americans are food insecure, meaning they lack adequate and consistent food for means of a healthy life
• Nearly one third of food that is produced is wasted

I ask you today to be more than just thankful for your food. Think about its impact on your daily life and celebrate the pleasure and energy it gives to you. Before you eat, observe your food; recognize what went into it’s preparation, whose hands helped it get to you, the miracle of digestion and energy utilization in your body, and really try to focus on tasting your food, rather than just eating it.

I wish everyone a happy and healthy World Food Day!

World Food Day Appreciation Exercise:

On this global holiday, created as a day of action to address hunger around the world, let us give thanks for our food by celebrating one simple and delicious food:

THE BANANA

1.     Consider the banana tree in tropical regions and how far the banana has traveled to get into your hand                                                      

2.     .….then appreciate how beautiful is the banana tree’s flower 

3.     Next, peel the banana and observe the fibrous peel. Acknowledge its duty as protector of this delicious fruit.

4.     Look closer at the banana itself. Marvel at its bright yellow color and the patterns on its skin; smell its sweet scent.

5.     Focus on your mouth (salivary glands). Feel them begin to start the digestive process as saliva is released and ready to start the breakdown of the sugars in the fruit.

6.     Take a bite. Chew slowly. Feel the texture of the banana and taste the multiple layers of flavors it is offering your taste buds: sweet, tangy, tart.

7.     Continue this process with great gratitude and enjoyment as this miraculous plant replenishes your depleted nutrient stores and gives you energy to take on your next challenge of the day.

Tessa Acker, MPH, RD

The Real Deal on Protein: The Basics

Protein gets a lot of attention in the media. Anybody who has researched healthy eating or sports nutrition has been bombarded with advertisements reminding you of the importance of loading up on protein. But what really is protein? And what makes it important in the body? Let’s break it down.

Protein is a macronutrient. This means that it is one of the main nutrients needed for life. Protein is made up of building blocks called amino acids. There are 20 different amino acids that the body uses to make proteins. Of these 20, there are 9 amino acids your body cannot make so they must be obtained through your diet.  These are called essential amino acids. The non-essential amino acids can be synthesized in the body and do not have to be obtained through the diet. In the foods that we eat, there are different amino acids present. The foods that contain all the essential amino acids are called “complete” proteins. Sources of complete proteins include animal products (meat, fish, eggs, dairy) and soy products. Foods that do not contain all of the essential amino acids are called “non-complete” proteins. These can include grains, legumes, seeds, nuts, and vegetables. If you eat the right combination of non-complete protein foods, all of the essential amino acids are present. As a vegetarian, eating the right combination of non-complete proteins is important to make sure your body has all of the essential amino acids it needs.

Protein is used to build muscles, bones, skin, hair, and other tissues in the body. Some proteins act as enzymes which are involved in biochemical reactions. They help produce hormones, boost your immune system, and replace red blood cells. Without adequate protein, our bodies are unable to work efficiently and appropriately. Proteins in your body are constantly changing, being broken down from one thing and transformed into another. It is distributed as needed throughout the body. Any excess protein not  needed for these necessary functions is burned as energy or stored as glycogen or fat. A balanced diet of carbohydrate, fat, and protein is the healthiest way to ensure your body is working efficiently and using protein exactly as your body requires.

So how much should we really be eating? The best diet contains adequate, but not excessive protein.  In general, the average adult requires 0.8 g/kg of protein per day. To calculate this, take your body weight in pounds and divide it by 2.2. This gives you your weight in kilograms (kg). Multiply your weight in kilograms by 0.8 and that is the recommended daily protein. Protein needs can increase in individuals depending on personal goals, eating habits, weight goals, and physical activity. A general rule of thumb for recreational athletes for protein needs to 1.2 to 1.4 g/kg of body weight. These recommendations are likely in line with protein needs of most FTR participants who attend the gym or participate in intense physical activity 5-7 days of the week.

Protein is an essential nutrient. Getting the right proteins in the right amount can make a world of difference in your health and personal fitness goals. Keep in mind that a general healthy diet in America provides more than enough protein for the body. As long as caloric amounts are being met, the majority of the time your protein needs are exceeded. Worrying about drinking excessive whey protein supplements or eating only egg whites and steaks is unnecessary to meet your protein needs. Keeping a balanced diet of whole grains, vegetables, fruits, low-fat diary, and lean meats will meet your needs. 


Janae Decker RD, CD

The Magic of Recovery Day 2015

Where do I even begin?  It’s difficult to put into words the inspiration and energy surrounding Recovery Day 2015 in downtown Salt Lake City and how it felt to be amongst those celebrating their personal paths to recovery.  The day started with a 5K and ended with representing the FTR booth, which happened to be the second-most visited booth of the day with approximately 2,000 visitors!

In collaboration with Steve Acker (Ian and Tessa’s dad), the Food to Recover dietitians had a particularly exciting project in the works for Recovery Day.  In the weeks prior to the big day, Allana, Kammi, and myself had been testing various recipes for energy bars.  Cleverly named “Recovery Bars”, our goal was to develop an energy bar with vitamins and minerals specific to those who are in recovery based on peer-reviewed, scientific literature.  Amongst the many nutrients of interests were vitamin B12, vitamin B6, thiamin, glutamic acid, gamma-aminobutyric acid (GABA), protein, and many more while being mindful of limited added sugar and caffeine.  Following a taste test we held at the FTR gym, we decided on two delicious recipes to sample at Recovery Day!  Visitors at the FTR booth raved about our Mango/Coconut and Banana/Peanut Butter energy bars and provided feedback on what they loved about our recipes and valuable suggestions for improvement.  

 

  

Moving forward, we hope to obtain a grant from the Clif Bar Family Foundation with our unique, community-driven cause for product development.  With hard work and dedication to establish the optimal nutrient profile, shelf stability, and awe-inspiring packaging, we aim to have Recovery Bars in stores next year as a sustainable method of fundraising for Fit to Recover. 

Stay tuned for updates on this adventure!

Be well,

Stephanie Roque, MS, RD, CD