So Many Ways in May to Eat Healthy

So Many Ways in May to Eat Healthy 

As the calendar turns to May, we look forward to warmer weather, longer days, running in lighter gear, and a packed calendar of races. May is Celiac Awareness Month, and there are also some formal holidays this month, such as Mother’s Day and Memorial Day, which brings family and friends together. There are other less-formal holidays, such as National Burger Day and Tuna Day that offer reminders about the fun ways food can impact our daily eating habits. One of my favorite days this month is Cinco de Mayo which represents a historic day in Mexico in 1862, which is remembered and celebrated through family gatherings, food exchanges, music, and dance. Runners tend to be a group of athletes who know how to throw down a post-run/race party, so this month, stay consistent with your training plans and focused on your goals. During holidays and celebrations, choose healthy options to support your health and running performance and don’t forget to sing and dance. Ole! 

EWG’s Dirty Dozen and Clean 15 Lists (Source: ewg.org) 

Every year since 2004, the Environmental Working Group (EWG) has published the Dirty Dozen and Clean 15 Lists. The EWG is a national watchdog agency that seeks to protect public health by reporting on agricultural practices and industry standards that impact the air we breathe, the food we eat, and the products we put on our skin. The Dirty Dozen and Clean 15 lists were created this year by studying 45,000 samples of 46 popular fruits and vegetables to determine the safest and least safe produce to purchase, based on pesticide contamination level. Produce on the Dirty Dozen list have the highest amount of pesticide residue and produce on the Clean 15 list has the lowest amount of residue. I personally use this information to guide my purchasing – that is, I will purchase produce on the Dirty Dozen list in the organic section at the supermarket and food on the Clean 15 list is purchased in the non-organic section. Because organics tend to be more expensive by 10-50%, this information should alert consumers on where to best spend their money to protect their families from pesticides.   

The 2022 EWG Dirty Dozen: 

The 2022 EWG Clean 15 List: 

Tips for a Healthy Memorial Day Weekend 

Memorial Day weekend is traditionally known as the “unofficial kick-off to summer.” As a young girl, I would participate in a local race that weekend and then head to my dad’s house for a Memorial Day picnic. I often found the food-laden with creams and various kinds of sauces, and lots of snack-type food, none of which sat well with my post-race belly. These days, as an adult, I have more control over my food choices and always make sure that I take healthy and nutritious food to a Memorial Day picnic. This year, make sure you include plenty of physical activity on Memorial Day (go for a run and then head to the lake or river with your family), and use these healthy substitutions and strategies: 

• Swap out chips and dip for hummus and veggies. 
• Swap out fruit-infused water for soda. 
• It’s easy to over-eat, so don’t attend a picnic on an empty belly.  
• Fill your plate with healthy options. ** Fill half your plate with fruits and veggies. 
• Be mindful of munching. 
• Drink responsibly. 
• Avoid food (such as hotdogs and bacon) that contains nitrites.  
• For food safety, keep cold food cold and hot food hot.  

THANK A VETERAN FOR THEIR SERVICE 

About Katina:  

Katina Sayers, Ed.D., is the owner of Katina’s Nutritional Coaching Corner. She has an extensive background in health and education that began with degrees in exercise physiology, health and physical education, community health, and culminating with a doctoral degree in curriculum and instruction. She completed her Integrative Nutrition and Health Coaching Certification, from the world's top nutrition experts, at the renowned Institute for Integrative Nutrition (IIN). She is a 5-time national medalist and competitive off-road cyclist and duathlete who can be seen on almost a daily basis riding and running the hills and trails in and around Tully Valley. She relies on a well-rounded diet to fuel her athletic adventures. You can contact Katina for nutritional coaching at: ksayerswalker@gmail.com.