Category Archives: General Nutrition Info

General Nutrition Info, Vegetarian/Vegan

Better Breakfast Day!

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What better day to start eating breakfast then Better Breakfast Day! That’s right, September 26th is National Better Breakfast Day! So whether your breakfast is a five course meal or a handful of peanuts we can all strive to eat a little healthier. Who knows? Maybe it’s a habit you can continue for the rest of your life.

If you’re anything like me, then you wake up late and have to be out the door in under 45 minutes almost every day.That typically doesn’t leave much room for eating a healthy breakfast. If anything, it’s typically a granola-bar-while-sprinting-to-class kind of day. But what if I said it was still possible to eat a delicious HOMEMADE breakfast on the go? Check out the recipe below. These egg muffins are gluten free and can keep in the fridge for a couple of days. Simply grab one, heat it up in the microwave for about 10-15 seconds, and head out the door.

 

Prefer to grab breakfast at a coffee shop, such as Dunkin Donuts or Starbucks? You can make that healthier, too. The American Heart Association recommends swapping that croissant for a whole wheat bagel on your favorite breakfast sandwich. The fiber and added nutrients of a whole wheat bagel are a great way to start the day! Opt for choices that include lean meats that are low in saturated fat, such as roast turkey. Ham and bacon, while still delicious, tend to be higher in sodium. You can even try ditching cream cheese on your bagel for some avocado, which is full of healthy fats.

Vegetarian or vegan? Try the recipe below to add some protein to your morning routine! This recipe takes about 20 minutes to make and serves 4-6 people. So, gather your friends for a healthy vegetarian breakfast or store it in the fridge in individual containers for a grab and go breakfast!

 

Coffee drinker? Try to cut back on both natural sugar and artificial sweeteners. There is a common misconception that artificial sweeteners are healthier than sugar. However, studies are showing that these artificial sweeteners, although lacking in calories, may still contribute to a person’s risk of developing diabetes and other diseases. A study out of the University of California- San Diego, showed that artificial sweeteners do not activate the reward regions of the brain in the same way that natural sugar does. They discovered that while the sweet taste led to cravings for more food, the artificial sweetener did not completely satisfy these cravings. Studies showing negative health consequences of these sweeteners are so far inconclusive. One thing experts can agree on is that it is recommended to cut back on all sweeteners (added and natural) as much as possible. Try to slowly add less sugar to your coffee for a healthier alternative. You can also substitute skim or lowfat milk for traditional creamer or whole milk. It is important to have some milk in your coffee if you are consuming several cups of day. Black coffee and tea contain what is called a “thiamin antagonist” that can prevent your body from absorbing thiamin properly. Adding a small amount of milk to your coffee can counteract this and prevent thiamin deficiency.  

No matter what your food preferences are, there’s a healthy substitute for you. So get up and celebrate Better Breakfast Day on September 26th with a delicious and nutritious breakfast!

 

Sources :

Recipe for egg muffins: https://www.dinneratthezoo.com/breakfast-egg-muffins/

Recipe for quinoa fruit bowl: https://therecipecritic.com/2015/06/honey-lime-quinoa-fruit-salad/

https://www.hsph.harvard.edu/nutritionsource/healthy-drinks/artificial-sweeteners/

Gropper SAS, Smith JL. Advanced nutrition and human metabolism. 6th ed. Belmont, CA: Wadsworth/Cengage Learning; 2013.

General Nutrition Info, Weekly Health Tips

Clean Up Your Act: How to Catch a Diet Scam

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Every so often in the world of nutrition, a new type of diet or fad will burst onto the scene. One of the most rapidly growing fads within the last few years is the idea of a “juice cleanse.” In case you may not know, a juice cleanse is a diet where people are encouraged to only drink juices filled with blended vegetables, fruits, and sometimes seeds, in place of a normal diet of whole foods. When googling the term “juice cleanse,” the top three results will list all of the supposed benefits of following this diet, while simultaneously linking to different juices you can buy, or directly trying to sell you one of their own juice products. Not much of a coincidence that just about every article supporting a juice cleanse will try to encourage you to buy something at the same time. What are these expected benefits? Two of the main benefits are ridding your body of “toxins” and weight loss. But do you really need to drop 75 dollars (often, much more than that) for juice just to get these benefits? You don’t! Keep on reading and I’ll tell you all about why this trend may actually do your body (and wallet) more harm than good.

 

“Removing toxins from your system”

What exactly are toxins? Toxins are defined by Merriam Webster as “a poisonous substance that is a specific product of the metabolic activities of a living organism and is usually very unstable, notably toxic when introduced into the tissues, and typically capable of inducing antibody formation.” Considering this definition, if your body was actually full of these toxins, you would be in danger of a serious medical emergency, and should probably seek immediate care. But why is it that you don’t have to seek that care? The answer is because your body ALREADY detoxes for you! Your body is the most efficient detoxifier there is. Your kidneys and liver are significantly more effective than any type of juice or food product will ever be. Your liver works to filter blood, removing compounds that could prove hazardous to your body, while simultaneously storing vitamins and minerals. Your kidneys filter about 120-150 quarts of blood a day and produce 1-2 quarts of urine that are full of waste that was in your body. Dr Ranit Mishori, an Associate Professor of Family Medicine at Georgetown University, has stated; “unless there’s a blockage in one of these organs that do it day and night, there’s absolutely no need to help the body get rid of toxins.”

 

Slimming down for summer?

But what if I’m trying to lose weight? Is a juice cleanse right for me? Sure, you may lose weight on a juice cleanse, but you won’t be losing any body fat, which is probably the reason you’re looking to shed weight in the first place. Since juice cleanses will often cap you at a calorie limit that is typically well below your daily needs, you’ll lose weight, but it will all be water weight. So, those 10 pounds that you lost during your juice cleanse will come right back as soon as you resume your normal diet. Doing these juice cleanses is often times not good for you, as a purely fruit and vegetable juice diet will almost completely cut protein out of your diet along with dropping your caloric intake way too low. Want some actual advice for losing weight? A great place to start is exercise, and making smarter choices in your diet by choosing lean meats, and choosing more complex carbohydrates, fruits, and vegetables over processed foods.

 

Fad diets will always come and go, and every year there will be some sort of new diet promising quick and easy benefits. The fact of the matter is that living and maintaining a healthy lifestyle isn’t quick and easy! It requires commitment and dedication. How can you avoid falling into a fad diet trap? Check out the infographic below!

Do you have any thoughts on fad diets or juice cleanses? Let us know in the comments!

Sources Cited:

Barclay, Eliza. “Can A Diet Clean Out Toxins In The Body?” NPR. NPR, 16 Feb. 2012. Web. 23 June 2017.<http://www.npr.org/sections/thesalt/2012/02/15/146927835/can-a-diet-clean-out-toxins-in-the-body>.

Cosgrove, Ben. “The Truth About Detox Diets.” Berkely Welness. University of California, 19 Mar. 2015. Web. 23 June 2017. <http://www.berkeleywellness.com/healthy-eating/diet-weight-loss/nutrition/article/truth-about-detox-diets>.

“Detoxing: The Good, the Bad, and the Ugly.” One Green Planet. One Green Planet, n.d. Web. 23 June 2017.<http://www.onegreenplanet.org/natural-health/detoxing-the-good-the-bad-and-the-ugly/>.

Moores, Susan. “Experts Warn of Detox Diet Dangers.” NBCNews.com. NBCUniversal News Group, 18 May 2007. Web. 23 June 2017. <http://www.nbcnews.com/id/18595886/ns/health-diet_and_nutrition/t/experts-warn-detox-diet-dangers/#.WUgmBWjyvcs>.

“Your Kidneys and How They Work.” National Institute of Diabetes and Digestive and Kidney Diseases. U.S. Department of Health and Human Services, 01 Mar. 2014. Web. 23 June 2017.<https://www.niddk.nih.gov/health-information/kidney-disease/kidneys-how-they-work>.

Zelman, Kathleen M. “The Truth About Detox Diets.” WebMD. WebMD, n.d. Web. 23 June 2017. <http://www.webmd.com/diet/a-z/detox-diets>.

General Nutrition Info

Prepping for THON

THON weekend is quickly approaching! How have you been preparing? Let’s take a quick look at how different foods can be used to help fuel you throughout the weekend. Here’s a little breakdown of the different food groups and how they affect your body:

Grains: Whole grains are packed with fiber and complex carbohydrates, which keep you feeling full and will help sustain your energy throughout THON weekend. As opposed to refined grains, whole grains contain all parts of the grain, making them more nutritionally dense. While dining on campus this week, try swapping in whole grain options like oatmeal, whole wheat pasta or bread and quinoa.

Protein: This nutrient is essential for maintaining muscle strength and ensuring your body is functioning properly. Try to eat a variety of lean protein sources to provide your body with all of the essential amino acids. Each food contains a different combination of amino acids, so eating a variety of both animal and plant-based proteins will ensure that you don’t miss out on any  vital nutrients. Lean proteins include chicken, fish, beans, legumes, and tofu.

Fats: Fats provide a concentrated source of energy and deliver essential nutrients. There are two types of fat, saturated and unsaturated. Saturated fat is found in higher quantities in animal foods like full-fat milk, butter or cheese and red meat and, when consumed in excess amounts, has been linked to the development of heart disease. Unsaturated fats typically come from plant-based sources like nuts, seeds and oils like olive and canola. Unsaturated fats have been shown to help reduce LDL (bad) cholesterol levels in the body and many also contain essential omega 3 fatty acids. Try replacing saturated fats with unsaturated fats, such as switching from a creamy ranch dressing to an oil-based vinaigrette on your salad, to promote heart health. Good sources of fat to incorporate in your diet are nuts, olive oil and fish. Nuts also make a great snack for when you’re on the go! 

Dairy: Dairy products have tons of calcium, potassium, vitamin D, and protein. All of these nutrients are essential for bone health and contribute to the maintenance of a healthy blood pressure. Good sources of dairy include low-fat milk, yogurt, and natural cheeses. Eating yogurt and granola for breakfast and adding low-fat cheese to your salads and soups are easy ways to increase your dairy intake.  Or, you can simply enjoy a glass of low-fat milk with your meals. Dairy products don’t settle well with you? No problem! Soy milk and soy products are great alternatives with similar nutrients.

Fruits: Fruits are high in fiber and natural sugar. The fiber helps you to feel full between meals, and the natural sugar is used as fuel for your body. Add fruit to your breakfast and snacks keep your body energized and feeling full leading up to THON! Check out the Grab-n-Go section in on-campus c-stores to get your fill of fresh fruit.

Vegetables: During THON, lack of sleep weakens your immune system. Include vegetables in all of your meals and snacks to boost your immunity and provide your body with essential vitamins and minerals such as Vitamin A, Vitamin K, folic acid, iron! Vegetables can easily be added to omelets, pastas, and pizza. Try some nutritious veggies such as broccoli, spinach, squash, sweet potato, zucchini, kale, carrots and peppers!

Overall, when creating your meals, aim to make half of you plate consist of fruits and vegetables and the other half grains and protein. This is ensure you are getting all of the nutrients your body needs to keep you dancing all through the weekend.

Be wary of:

Caffeine: Caffeine is not provided during THON weekend. To avoid feeling sluggish from the lack of caffeine, it’s best to wean yourself off in the days leading up to the event. Start by drinking only one cup a day  and then try switching to “half-caff”  and then decaf coffee and tea! Make sure to cut caffeine out gradually; going “cold turkey” can lead to headaches, sleepiness, irritability, and lack of concentration! 

Added Sugars: Sugary beverages and sweets provide quick energy, but they won’t maintain your stamina for long periods of time. Try to replace added sugars with natural sugars, like those found in milk and fruits. This will provide your body with energy, as well as essential nutrients like calcium, fiber and more!

Lack of Sleep: After several nights of losing sleep, you also lose the ability to think clearly and function properly. Your immune system also starts to weaken, which can make you more susceptible to getting sick. Try to get at least eight hours of sleep a night while gearing up for THON to support healthy brain and body function!

Dehydration: Lack of hydration can lead to headaches, tiredness, and loss of concentration. Don’t forget that you can get fluids from foods, too! Eating a juicy orange or some cucumber slices are a great way to keep your body hydrated. Carry a reusable water bottle with you throughout the day. Forgetting to take those sips? Set personal reminders on your phone or in your planner!

Follow these tips to make the most of your 2017 THON experience!

 

General Nutrition Info, Weekly Health Tips

Hydration Sweeping the Nation!

hydrate, hydrate, hydrate! (3)

During long hours of studying at the library or after a late night out with friends, make sure to hit the water fountain!

According to Mayo Clinic, common signs of dehydration include:

  • Dry, sticky mouth
  • Sleepiness or tiredness
  • Thirst
  • Decreased urine output
  • Few or no tears when crying
  • Dry skin
  • Headache
  • Constipation
  • Dizziness or lightheadedness
  • Dark yellow or amber-colored urine

Check out this water intake calculator to see how much water you should be drinking daily:

http://waterintakecalculator.com/Water%20Intake%20Calculator.htm

Whether you’re hitting the gym, relaxing with friends, or putting in hours at the library, be sure to stay happy and healthy by hydrating!

 

Sources:

“Dehydration.” Mayo Clinic, 2014. http://www.mayoclinic.org/diseases-conditions/dehydration/basics/definition/con-20030056.

“Water Facts of Life.” United States Environmental Protection Agency, 2016. https://www3.epa.gov/safewater/kids/waterfactsoflife.html.

Porter, Lisa. “Nutrients That Regulate Body Temperature.” LiveStrong, 2014. http://www.livestrong.com/article/490251-nutrients-that-regulate-body-temperature/.