All posts by Ally Vinciguerra

Jack and the Black Bean Stalk

You are probably familiar with the tale of Jack and the bean stalk; a young boy who disobeyed his mother quite often and looked for intense adventures. Well, the beans in the story were not exactly black beans, but if they had been, Jack would have grown up to be a strong young man with a healthy heart and enhanced brain function, although that would not have made for an exciting story.

 
Many tips on healthy eating recommend to stay on the perimeter of any supermarket because3948070058_9b80455b57_z that’s where more of the nutrient-dense foods, like fresh fruits and vegetables, lean meats and low-fat dairy, are found. However, if you only follow this tip, you might miss out on some staple, healthy items such as whole grain breads, pastas, cereals and, you guessed it, beans!

Incorporating beans into your diet will not only improve satiety levels, but beans are also adequate sources of Calcium, Iron, Potassium and Magnesium. These minerals help to improve nervous system functioning, enhance brain function and maintain bone structure and strength.

Beans can be one of the easiest foods to add to the diet, and yet, people tend to forget all about them. Beans offer an entire days’ worth of fiber and are an excellent source of carbohydrate and protein. They can be added and substituted in many dishes to create a delicious, well-balanced meal. Although beans are high in protein, the type of protein is termed incomplete because it lacks one or more of the essential amino acids that the body needs. These essential amino acids play an important role in building and repairing muscle tissue, but the body cannot make them on it’s own so we must get them from the food we eat. Animal proteins, such as chicken, beef and fish, are all considered complete proteins because they contain all 9 of the essential amino acids that the body needs. 

The good news is, by simply pairing beans with another incomplete protein, such as rice, you can actually create a complete protein. A meal of rice and beans will also supply you with a good amount of fiber, which will increase satiety and keep you fuller, longer.  Not to mention, beans are one of the least expensive sources of protein and a fantastic alternative for anyone following a meatless diet.

Black beannss

Black beans have been incorporated into many dishes found in campus dining locations.  This variety ranges from soups to salads to even adding it as a side. Be on the lookout this week for featured black bean recipes such as the Black Bean and Butternut Squash stew, Quinoa Enchiladas, Black Bean Burger and Cuban Black Beans and Rice. You may even find them on the salad bar! Remember: adding black beans to your diet will present you with many more health benefits than you could have dreamed of. Beans have so much more to offer than that silly little song stated: “Beans, beans, the musical fruit, the more you eat, the more you…”

 

 
Resources:
Taub-Dix, Bonnie “11 Health Benefits Of Beans.” The Huffington Post. TheHuffingtonPost.com, 20 Aug. 2012. Web. 28 May 2015. http://www.huffingtonpost.com/2012/08/16/beans-health-benefits_n_1792504.html
Photo Adapted from: https://www.flickr.com/photos/bobjudge/
Photo adapted from: https://www.flickr.com/photos/ajbombers/

WANTED: Broccoli Lovers

According to Men’s Fitness, broccoli is the second most hated food in America.2579890315_b942ef67e0_z The truth is, if you can learn to like broccoli, the benefits will be everlasting. It is
time to start getting over your fear of the broccoli and realize all of its wonderful benefits.

Why eat it
Broccoli is very inexpensive, which makes it an even better vegetable choice. It is a good sources of the Vitamins C, K and A and is high in fiber, selenium, potassium and Folate. These nutrients play extremely important roles in the body such as building collagen, promoting good digestive health and a healthy heart along with maintaining the health of new cells. Broccoli has also been shown to promote healthy, glowing skin.

Make it tasty
There are many foods and recipes that broccoli can be added to. Sneaking broccoli into your favorite foods is an easy  way to eat the vegetable, even if you really despise it. Add broccoli to your omelet in the morning for an energy boost or in a baked quiche. You can dip broccoli in hummus, vegetable dip, peanut butter or even yogurt for a fun and healthy snack. Eating vegetables as a snack instead of chips or other packaged snack foods is a great way to get an extra serving of vegetables into your diet. Check out the Penn State Dining Commons for broccoli in recipes such as garlic roasted broccoli, beef and broccoli stir fry, chicken and broccoli stir fry and broccoli soup! For dinner, try roasting broccoli with Parmesan cheese and olive oil or lemon juice. This will give broccoli the extra flavor you desire and may help you to love this side dish. Another tip is to throw broccoli in your salad or in your main meal. For instance, adding broccoli to a beef stir fry or adding it in a pan with chicken, mushrooms and some seasoning are common ways to enjoy the vegetable. You can even add broccoli to your rice and beans or pasta dish for an extra crunch. Give broccoli a second chance and try these exciting ways to incorporate it into your diet. Getting 5 servings of fruits and vegetables a day is recommended for a healthier life. If you can manage this, your body will thank you. 

 

Resources:
“10 Healthy Foods We Love to Hate.” Men’s Fitness. Web. 1 June 2015. http://www.mensfitness.com/nutrition/what-to-eat/10-healthy-foods-we-love-hate
“Health Benefits of Broccoli.” Healthy Eating. Web. 1 June 2015. http://www.healthyeating.org/Healthy-Eating/All-Star-Foods/Vegetables/Article-Viewer/Article/91/Health-Benefits-of-Broccoli.aspx
“Health Benefits of Broccoli: Nutritional Value Beyond Vitamins.” Heal with Food. Web. 1 June 2015. http://www.healwithfood.org/health-benefits/broccoli-nutritional.php
Photo adapted from: https://www.flickr.com/photos/ykjc9/

Have Your Beverage and Drink it Too

Choosing the right beverage can be challenging and at times, confusing. There are so many options, it is hard to decide which one is best for you. Some beverages contain high amounts of sugar and calories. Some juices can be high in sugar as well, making it hard to determine how to add flavor to your drinks without increasing calorie consumption. Figuring out a way to not deprive yourself of the drinks you want while staying healthy is tricky, which is why we are here to help guide you through these tough decisions!
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Why Soda might not be the Best Option

Soda and other sweetened beverages like ice tea and lemonade are high in both calories and sugar, but contains little-to-no nutritional value. Therefore, they are considered “empty calorie” foods. So why should you care if it’s high in sugar? A high intake of sugar has been associated with many health concerns such as obesity, diabetes, cardiovascular disease, and other heart-related diseases. According to a study done by Harvard T.H Chan, people who drink soda regularly have a 26% increased risk of getting diabetes.  Sugar has also been shown to cause cavities and tooth decay. Decreasing your sugar intake will benefit you greatly in terms of your health and longevity.

Alternatives:

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Make it fruity! 

Drinking water can be boring, but there are plenty of ways to spice things up! You may have heard the idea of lemon in water, but that is not the only food that can be added. Try adding in some fruit like blueberries, oranges, watermelon, limes, pineapples, or even fresh herbs like mint or basil. Fruit contains natural sugar, so it is a great way to add some sweetness to your beverage without the harmful added sugar.

Mix it up:

You can also try adding a splash of your favorite sweetened beverages to water. This is one way to enjoy a little flavor while also cutting back on the sugar. 

Be wary of juices: 

In Campus Dining locations, you are offered 100% real concentrate juice. This means that there is no added sugar to the beverage. By drinking 100% juices, you can gain many essential nutrients from the fruit sources. Juices that contain all natural sugar and no added sugar will be labeled as 100% Juice. On the label of juice, look for words like; corn syrup, high fructose corn syrup, dextrose and malt. 

Don’t forget your milk!

Milk is a great source of calcium, which will help with bone health. Milk contains natural sugars that are good for the body and contains 8 g of protein per serving. Drinking milk is a great idea for people even wanting to lose weight and should not be forgotten. For students staying away from dairy, there are plenty of alternatives that can be considered.  Almond milk and soy milk contain no dairy but are great sources of calcium and protein. 

 

 

 

Sources: http://www.hsph.harvard.edu/nutritionsource/healthy-drinks/soft-drinks-and-disease/

 

Photos adapted from:
https://www.flickr.com/photos/ainet/
https://www.flickr.com/photos/robynlou8/

The Workout Junkies Guide to High Energy Meals

8533712598_6eee2e86af_oIt’s Exercise and Medicine Week at Penn State! This week-long initiative of the American College of Sports Medicine calls on universities and colleges to promote physical activity and exercise on campus. Many of our PSU campuses are supporting the initiative this week through a series of fitness-related events on campus. To coincide with these events, we thought we’d do our part by putting together a quick guide on how to fuel your body right for your next workout.

What you consume before and after an intense workout will greatly affect your performance. If you are an athlete on a competitive team, or just make it a priority to complete high-intensity workouts weekly, it is crucial to understand what types of foods your body needs (and when it needs them) to help to maximize performance levels.

There are a few things to consider before diving into what foods to eat and when to eat them before a workout. Be conscious of how many hours you are logging and the level of intensity these workouts consist of.

Before a Workout:

It is crucial to maximize your glycogen stores 3-5 hours before a high intensity workout or competition to ensure your muscles will have enough energy to perform at their maximum potential. This means eating a meal that is primarily high in carbohydrates, but also mixed with lean protein and fruits and veggies will be the most beneficial. Here are a few examples of meals to eat a few hours before a workout:

  • A bagel with cream cheese and fruit
  • Oatmeal with fruit, milk and orange juice
  • Eggs with cheese and toast
  • Pasta with chicken and sauce
  • Salad with chicken, fruit, nuts, and dressing

Right before a Workout

You are already on the right track with having maximized your muscle energy stores with a well-balanced meal, but now you are getting closer to workout time and it is important to keep the good habits going. Around 60 minutes before a workout, it is important to eat around 50-100 grams of simple carbohydrates to maintain the muscle levels. This would be something small like:

  • An apple with a teaspoon of peanut butter
  • A medium sized orange
  • A medium banana with a teaspoon of peanut butter
  • Half a bagel with cream cheese

During a Workout

That is right, even during a workout is an important time to provide essential nutrition to the body. This is where the duration/length/etc (?) of your workout comes into play. If you workout for an hour or less, focus on drinking plenty of water and follow the tips below to eat a well-balanced post meal. If you are working out for over two hours, or at extremely high intensity, it is important to consume simple carbohydrates to replenish the muscle stores. By doing this, you will prevent your body from fatiguing at a faster rate. Using sport gels and a sports drink, such as Gatorade, are perfect examples of simple carbohydrate foods to consume during a workout or practice. Even having a small piece of fruit, like a clementine, to eat during a small break of a 2-3 hour practice or workout will provide the energy your body needs to continue at optimal rate. 

After a Workout

Now that you have completed your workout, you feel great and accomplished, but you are not finished yet. In order for all your hard work to pay off, you need to consume a meal high in both protein and carbohydrates, within 2 hours after your workout. This is crucial for building muscle for many reasons. The simplest explanation is that during a strenuous workout, your body breaks down muscles with all that force you used to workout. In order to build the muscles back up, your body needs an influx of carbohydrates. Adding protein after a workout has been proven to have the most effect in repairing muscles. This is due to the fact that protein can be utilized by other parts of the body that need repair or help functioning properly so carbohydrates can just focus on the muscles. Here are some examples of post workout meals that would be the most beneficial.

  • Chicken, rice and a vegetable
  • Rice, beans and a vegetable8716617128_f4ddc66cd0_o
  • Fish, rice, beans and a vegetable
  • Quesadilla with cheese, chicken and a vegetable
  • Eggs with toast and fruit
  • Yogurt, fruit and granola
  • Pair each meal with a glass of regular or chocolate milk (proven to be the best post workout beverage!)

Now that you have learned the importance of nutrition for working out, you can maximize all that hard work. Also, keep an eye out for any Exercise is Medicine events that may be at your campus this week!

 

Photo adapted from: httpL//www.flickr.com/phoytos/aryaziai/

Photo adapted from: https://www.flickr.com/photos/130100316@N04/