Corporate Fitness and Active Aging

Summer is the best time for outdoor activities and fuel in the form of food is needed to support the fun. However, food safety can be a challenge in the summer, with more individuals becoming sick with a foodborne illness than any other season, as the warmer weather is an optimal environment for bacteria to grow. Between leaving food out in the hot summer sun to accidental cross contamination on the grill - here’s how to ensure you’re keeping your food safe this summer.

1. Wash your hands.
   • As always, you should wash your hands before preparing or eating any food, however, it is especially important to do so before and immediately after handling raw meat.
   • If soap and water are not available, use an alcohol based hand sanitizer with at least 60% alcohol.

2. Cook food at the proper temperature.
   • Utilize a clean thermometer to measure the temperature, rather than guessing based on how it looks. Fresh fish, pork and beef steaks/chops should be cooked to a minimum internal temperature of 145°F, while eggs and ground beef (hamburgers) to 160°F, and 165°F for chicken and turkey.
     
     
3. Store food properly.
   • Not only is it important to cook food to the proper temperature, but food must be kept at the appropriate temperature to avoid bacterial growth that can result in unsafe food.
   • Cold foods should be kept below 40°F and discarded if they reach a temperature of 70°F or higher.
   • Hot foods should be kept above 135°F, refrigerated within 1 hour if it’s >90°F outside, and discarded if they have been sitting below 135°F for >4 hours.
     
     
4. Don’t cross contaminate.
   • Marinate foods in the refrigerator, rather than on the counter or outside. Dispose of marinades and sauces that have come in contact with raw meat/raw meat juices immediately.
   • Keep raw food separate from cooked food.
   • Use a separate utensil/serving dish for handling raw and cooked meats and other foods.

It so common for me to hear from clients that they know they need to count calories to be successful with weight loss.  Indeed - there is a loud drum beat for that "calories in/calories out" message where the assumption is that you have to burn more calories than you eat to lose weight.

That's been the dominant narrative in weight los for a long time.  It's taught in school, and in theory the math works.  But weight loss is so complicated that it's really inappropriate to distill the complexity down to a simple greater than/less than equation.  

A Weight-Loss Method That’s Hard to Sustain

For those who have followed this concept of “calories in, calories out,” has it been working? Many individuals I speak to have experienced hunger throughout the day and have low energy levels for daily activities. They find this eating method difficult to sustain for a long period of time and find themselves back into their old eating habits. Have you considered whether this eating method is the healthiest solution for you? Many individuals who follow this method are dissatisfied with the results. They tend to lose a majority of weight in lean muscle mass as opposed to fat loss. If that is the case, is counting calories an effective process for losing fat weight? Many share their frustrations of feeling tired and lethargic when focused on counting calories. They feel their health is jeopardized when the focus is on counting calories and exercising more.

Focusing on Food Quality

So how does one achieve good health and be content with their body composition without counting calories? One way to have a positive health outcome is to focus on quality of foods and how those foods affect your body. Quality foods will restore the body’s hormones and enable the body’s metabolism to work efficiently. The body will have the ability to break down stored fat for energy, providing a stable body weight for the long haul. Selecting quality foods keeps us full and satisfied throughout the day, and provides the body with the nutrition required to maintain good health.

Quality foods contain fiber, healthy fats, protein, and low levels of sugar. Fruits and vegetables are loaded with nutrients and contain natural sugars, which are the best choice for healthy eating without having to consider calorie counting. Healthy fats and proteins are the best choice for feeling full and satisfied throughout the day. When consumed they keep blood sugar levels stable, providing a healthy result.

So, which side will you take? The “calories in, calories out” approach, which does not provide long-term healthy results, or provide your body with quality foods rich in nutrients that enable your body’s metabolism to work efficiently and restore your body to good health? You choose.