Water is one of the most critical components of the human body. Seventy-five percent of our muscle tissue is made up of water. It regulates body temperature, protects vital organs, and aids the digestive system. Water also transports nutrients and helps remove waste from the body. As you can imagine, being well hydrated is important and dehydration can lead to serious health problems. The best way to approach dehydration is to prevent it.
Here are some tips to help you prevent dehydration.
- Keep a refillable water bottle with you all the time. Fill it up before you leave home and familiarize yourself with the water refilling stations on campus.
- Check the weather forecasts for high heat index days and schedule your outdoor activities in the cooler hours of the day.
- Limit alcohol consumption. Alcohol increases water loss and impairs the ability to recognize early signs of dehydration.
- Thirst is the first sign of dehydration. If you are thirsty, take the time to drink water without delay.
 Source: http://www.webmd.com/a-to-z-guides/dehydration-adults#0
Quick and easy french toast recipe using bananas in place of eggs. Milk alternatives can be used to make this recipe dairy free and vegan friendly as well!
See the recipe card below for a printable version of this delicious recipe.
Try this quick and simple pizza recipe using pita bread for the crust! Top it with sauce, veggies, cheese and a little Italian seasoning to have a healthy and delicious meal!
Printable recipe card available below:
Learn how to create a healthy and nutritious vegetarian meal in Waring Dining Commons. Maggie Dempsey, a HealthWorks Peer Educator, will share with you how to choose foods that make up a well balanced meal. Using the MyPlate Guidelines you can create many different delicious vegetarian meals suited to your taste buds.
The New U.S. Dietary Guidelines are out. Many of the recommendations remain the same from 2010 but a few guidelines have changed. Americans are now being encouraged to limit their added sugars to 10% of their total calories per day. This recommendation comes from increasing evidence that links a person’s risk for Type-2 Diabetes and heart disease to a high intake of added sugar. The guidelines also encourage everyone to support healthy eating patterns for friends and family members.
To find out more about the guidelines and their specific recommendations check out the Executive Summary here: http://health.gov/dietaryguidelines/2015/guidelines/executive-summary/
Most college students lead pretty active lives. Most of you walk to class and many of you engage in some type of fitness-related activity, such as going to the gym or running. It’s important to get enough fuel (calories, that is) to help you stay focused and energized throughout the day. Be sure to eat nutrient-dense food, such as fruits, vegetable, proteins and whole grains. Eat breakfast, even if it’s something small like a piece of fruit. Avoid skipping meals and try to limit processed foods with minimal nutrients.
Here are 5 Ways to Fuel your Body
1. Cook dinner with your friends
2. Visit the State College Farmer’s Market
3. Try a new fruit or vegetable for lunch
4. Pack healthy snacks in your bag for days when you’re on the go
5. Eat a solid breakfast to get your day started
by Ashley Hassett, HealthWorks Peer Educator
This colorful and zesty vegetarian taco salad tastes amazing! Packed with protein and fiber from the beans, this recipe will keep you satisfied and energized.
Makes: 6 servings, about 1 ½ cups each
Total time: 40 minutes
- 2 tablespoons extra-virgin olive oil
- 1 large onion, chopped
- 1 1/2 cups fresh corn kernels or frozen, thawed
- 4 large tomatoes
- 1 1/2 cups cooked long-grain brown rice
- 1 15-ounce can black, kidney or pinto beans, rinsed
- 1 tablespoon chili powder
- 1 1/2 teaspoons dried oregano, divided
- 1/4 teaspoon salt
- 1/2 cup chopped fresh cilantro
- 1/3 cup prepared salsa
- 2 cups shredded iceberg or romaine lettuce
- 1 cup shredded pepper Jack cheese
- 2 1/2 cups coarsely crumbled tortilla chips
- Lime wedges for garnish
- Heat oil in a large nonstick skillet over medium heat. Add onion and corn; cook, stirring, until the onion begins to brown, about 5 minutes. Coarsely chop 1 tomato. Add it to the pan along with rice, beans, chili powder, 1 teaspoon oregano and 1/4 teaspoon salt. Cook, stirring frequently, until the tomato cooks down, about 5 minutes. Let cool slightly.
- Coarsely chop the remaining 3 tomatoes. Combine with cilantro, salsa and the remaining 1/2 teaspoon oregano in a medium bowl.
- Toss lettuce in a large bowl with the bean mixture, half the fresh salsa and 2/3 cup cheese. Serve sprinkled with tortilla chips and the remaining cheese, garnish with lime wedges and the remaining fresh salsa at the table.
See the link below for photos and more delicious recipes.
Learn how to create a well balanced meal while eating on campus in the dining commons. Maggie Dempsey, a HealthWorks Peer Educator, will give you a brief tour of Pollock Dining Commons and share with you how to choose foods that make up a well balanced meal. You can create many different delicious meals suited to your taste buds by following these guidelines.
by Ashley Hassett
Fresh mint and cheese make this healthy pasta dish delicious! Plus it contains almost half the daily recommended value of Vitamin C and Calcium, which is great for protecting the immune system and helping to support strong bone health. Each serving also contains 12g of fiber. Fiber is great for regulating the digestive system and helping to control blood sugar levels. It also helps you feel full longer. Go ahead and dig in!
Makes: 4 servings, about 2 ¼ cup each
Total Time: 40 minutes
- 1 large fennel bulb, trimmed
- 2 medium zucchini
- 3 tablespoons extra-virgin olive oil, divided
- 1/4 teaspoon salt
- 8 ounces (2 cups) whole-wheat penne or similar short pasta
- 2 cloves garlic, finely chopped
- 1 cup cooked cannellini beans, plus 1/2 cup bean-cooking liquid, pasta-cooking liquid or water
- 2 plum tomatoes, diced
- 3/4 cup crumbled hard, aged goat cheese, or fresh goat cheese
- 1/4 cup fresh mint leaves
- Freshly ground pepper to taste
- Preheat oven to 400°F.
- Cut fennel bulb in half lengthwise and then slice lengthwise into 1/2-inch-thick wedges. Quarter zucchini lengthwise. Toss the fennel and zucchini with 1 tablespoon oil and salt. Arrange in a single layer on a large baking sheet. Roast, turning once, until soft and beginning to brown, about 20 minutes.
- Meanwhile, bring a large pot of water to a boil. Add pasta; cook until just tender, 8 to 10 minutes or according to package directions.
- Heat the remaining 2 tablespoons oil in a large skillet over medium heat. Add garlic and cook, stirring, for 30 seconds. Remove from the heat.
- When the vegetables are cool enough to handle, coarsely chop. Add the vegetables, beans and bean-cooking liquid (or other liquid) to the pan with the garlic and place over medium-low heat. Drain the pasta and immediately add it to the pan. Toss thoroughly and add tomatoes; toss until just warm. Remove from the heat and stir in cheese and mint. Season with pepper.
Click for photos and more delicious recipes!
If you average about 7-9 hours of sleep per night, your sleep habits are probably already in good shape. However, new research says that you might still benefit from fine tuning your sleep schedule.
A study conducted by Penn State researchers and presented at the American Heart Association EPI/Lifestyle 2015 meeting suggests that the consistency of your sleep schedule, in addition to the average number of hours you sleep per night, may influence eating habits.
The study, which examined teenagers’ sleep and dietary habits, found that participants averaged 7 hours of sleep a night. However, teens with irregular sleeping patterns (for example, getting too little sleep one night and sleeping in the next night), ate more calories and were more likely to snack than teens with regular sleeping patterns.
In fact, participants consumed 210 additional calories (think a small slice of pizza or a candy bar) for every hour of difference in sleep night-to-night. Over time these differences could add up—check out the example sleep schedules below to see how.
Although more research on this topic is sure to come, getting 7-9 hours of sleep each night and keeping a consistent sleep-wake schedule seem like good steps toward better habits and health.