Bulldog Wellness

March is National Nutrition Month, and a great time to start making healthy choices. We can use nutrition labels and the MyPlate as a reminder to choose healthy foods and build a lifetime of healthy eating. Nutrition labels help watch caloric intake and nutrients, where MyPlate offers ideas and tips for meeting your individual needs and information about the five food groups.

In 2016 the FDA updated the requirements for nutrition labels, the first major update in over 20 years in an effort to make it easier to make informed food choices. Changes included:

1) Serving size in large, bold font toward the top of the label - Serving size reflects the amount typically eaten (or drank), but is not a recommendation of how much to eat

2) Calories listed in large, bold font. 2,000 calories per day is a general guide for people to follow; however your caloric intake may need to be higher or lower depending on age, sex, height, weight, and physical activity

3) Daily values were updated - The percent daily value can be used to determine if the food is high or low in an individual nutrient. Generally if it is 5% or less it is considered low, and 20% or more is considered high

*Tip - try to choose foods that are higher in dietary fiber, vitamin D, calcium, iron, and potassium; and lower in saturated fat, sodium, and added sugars

4) Labels are no longer required to show calories from fat, vitamin A and C. This is because the type of fat is more important than the amount; and deficiencies in these vitamins are rarely seen today.

Added sugars, vitamin D and potassium are now included to the label because too much sugar makes it difficult to stay within the recommended calorie limits. Vitamins D and potassium were added because most Americans do not get the recommended amounts and diets high in these vitamins help reduce the risk of osteoporosis and high blood pressure.

MyPlate.gov has dietary guidelines for Americans where you can explore food groups, recipes, and more.

Did you know that colorectal cancer is the second deadliest cancer in the US? It is also one of the few cancers that is preventable with screening by finding warning signs and/or finding the cancer early when treatment is most effective.

Now you are wondering how it is the 2nd deadliest if it is highly preventable and treatable when caught early. Reasons include lack of knowledge and limited access to screening. Thirty three percent of people that could be checked don't, leading to missed or delayed screenings and thus giving the cancer a time to grow, making it more dangerous before any signs or symptoms appear. "Research predicts that by 2030, colorectal cancer will be the leading cause of cancer deaths in people ages 20-49."

Current guidelines say to start screening at age 45, however those at higher risk may need earlier screening. Colonoscopy is the most effective screening exam for colorectal cancer, but there are also at home screening and other methods each with their own pros and cons. Speak with your doctor about their recommendations based on your ethnicity, lifestyle, and family history.

Spring is a great time to get outside, work on your health as the weather starts to warm up - but let's fact check a few common misconceptions...

1) The change in temperature makes you sick

• You often hear this every time there is a major change in seasons. The truth is this doesn't weaken or strengthen our immune systems; however changes in seasons do cause different plants to bloom and allergens to spread.

2) You can't get allergies when you are older

• Your immune system causes changes in allergies and they can get better or worse at any time during your life. Yes you can develop allergies at any age.

3) You should get a base tan before summer

• Tanning beds increase the risk of melanoma especially if you start tanning under the age of 35. In addition to this risk being a little tan before a summer of sunbathing does not decrease the effects of the UV rays. It is better to use sunless tanning sprays or lotions instead of going to the tanning bed.

4) Sprinting into your old running routine

• If you have taken a break from running during the winter, don't try to rush into your previous speed and distance as this can increase your risk for stress fractures, shin splints, and muscle strains. instead start slow to build back up to your previous abilities.

5) Ticks don't come out until summer

• Peak tick season begins as soon as it is warm enough to venture outside. Precautions should be taken in the spring before camping, hiking, or going through thick wooded or grassy areas to prevent potential tick borne illnesses.

Ingredients:

• 3 Tbsp extra-virgin olive oil, divided
• 6 medium cloves garlic, sliced, divided
• 4 cups small broccoli florets
• 1/2 cup diced red bell pepper
• 1/2 tsp salt, divided
• 1/2 tsp ground pepper, divided
• 1 pound peeled and deveined raw shrimp (21-30 count)
• 2 tsp lemon juice, plus more to taste

Directions:

1) Heat 2 Tbsp oil in large pot over medium heat. Add half the garlic and cook until beginning to brown, about 1 minute. Add broccoli, bell pepper and 1/4 tsp of salt and pepper. Cover and cook, stirring once or twice and adding 1 Tbsp water if the pot is too dry, until the vegetables are tender, 3-5 minutes. Transfer to a bowl and keep warm.

2) Increase heat to medium-high and add the remaining 1 Tbsp oil to the pot. Add the remaining garlic and cook until beginning to brown, about 1 minute. Add shrimp and the remaining 1/4 tsp salt and pepper; cook, stirring until the shrimp are just cooked through, 3-5 minutes. Return the broccoli mixture to the pot along with lemon juice and stir to combine.

https://www.eatingwell.com/recipe/7919492/one-pot-garlicky-shrimp-broccoli/