National Nutrition Month

 

 

 

Happy National Nutrition Month!

 

 

 

Here are a few great tips from the Academy that will help you to eat right, your way, everyday!

 

- Brighten your plate or bowl with colorful, nutrient-rich fruits and vegetables. Fruits and Vegetables can be fresh, frozen or canned with little or no added salt or sugar.

 

- Aim to make at least half of your grains whole grains. Switch to whole grain bread and bagels, try brown rice in place of white rice and choose whole grain pasta.

 

- Make fat-free or low-fat milk, yogurt and cheese part of your daily meals and snacks. If you can't drink milk, try lactose-free milk or a calcium-fortified soy beverage.

 

- Choose lean protein foods like lean beef and porkm chicken, turkey, beans or tofu. Include seafoods at least twice a week. Eat plant protein foods-- beans and peas, soy products and nuts-- more often.

 

- Try new foods and explore new flavors. Whether it's a new fruit or vegetable or a spicy ethnic dish, you may find new flavors.

 

- For more information about healthy eating, visit www.eatright.org



Blue Zones - Tips from the longest living people in the world

Everyone wants to know the secrets to a longer life.  Researchers in an organization called Blue Zones teamed up with National Geographic and focused on the places in the world where people live the longest and have the highest number of centenarians, or people that have lived over 100 years–

Sardinia, Italy – this mountainous highland has the highest concentration of male centenarians

Okinawa, Japan – the largest population of females over 70 live here.

Loma Linda, California – this is where the highest population of Seventh Day Adventists reside– who are known to live, on average, 10 years longer than other Americans.

Ikaria, Greece – this island off of Greece has the lowest rates of dementia and one of the lowest rates of middle age mortality

Nikoya, Costa Rica – this peninsula has the absolute lowest rate of middle age mortality and the second highest concentration of male centenarians.

It was found that the people who live the longest in these places have nine things in common in terms of their overall wellness. 

1  Move naturally.

The people in these regions incorporate live in environments where they move without thinking about it – their exercise consists mostly of doing the housework, gardening, and other activities of daily living that we take for granted with modern conveniences.

2Purpose

Why do you wake up in the morning?  Knowing your goals and purpose in life was shown to add seven years to your life expectancy.

3  Downshift

Stress has been shown to cause chronic inflammation and numerous health problems.  It is important to have a routine in your life that will reduce inevitable stresses – whether it be prayer, a nap, meditation, or a glass of wine (see #6).

480% Rule

Simply put – stop eating when you are 80% full.  It is thought the 20% gap between being 80% and 100% full is the difference between gaining and losing weight.  People in these regions eat their smallest meal in late afternoon or early evening – and not much after that.

5Plant slant

The members of these regions eat a large amount of plant-based proteins such as fava beans, black beans, soy, and lentils.  Meat, especially red meat, is only consumed 5 times per month, or about once a week.

6Wine at five

Drinking one glass of red wine a day (8 oz maximum for men, and 4 oz for women) with friends or with dinner is a common trait of the centenarians.

7Belong

The majority of centenarians were a member of a faith based community – and the denomination didn’t seem to matter.

8 Loved ones first

Put your family first.  The people in these regions keep aging parents/grandparents nearby, commit to a life partner, and make their children a priority.

9Right tribe

Finally, the centenarians were born into social circles that foster healthy habits Framingham studies show that smoking, obesity, happiness, and loneliness can be contagious.  Surround yourself with people who have the healthy habits you strive for.

So how can these apply to your life?

Take them into consideration and adopt some of these habits into your daily life for a sense of well being, and possibly, a longer life! 

Source: http://www.bluezones.com

Holiday Eating Tips

It’s November and the holidays are fast approaching!! It’s chilly outside and there are treats all around the house.  Take control of your indulgences and put away your excuses for neglecting physical activity. The holiday season is no justification for condoning the massive increase in sugar and fatty food consumption.  Gorging on sugar can actually make you crave it even more. Eat small, frequent meals throughout the day to keep your cravings in check, so you don’t binge on sweets.  Eating protein at least three times a day will also help to keep your hunger and temptations at bay. Here are some tips to help keep you fit and trim this winter:

·         Exercise at least an hour a day.  This will burn calories, relieve stress, and produce endorphins to keep your mood up.

·         Don’t skip meals.  This leads to overeating at the next meal.

·         Don’t be afraid to eat your favorite foods, but keep in mind portion control. Moderation is key!

·         Don’t tempt yourself by leaving trigger foods or comfort foods around the house where you can easily eat them.  Out of sight, out of mind.

·         Eat something before you head out to a party and drink plenty of water.

·         Avoid standing next to the buffet or snack table when you are at a party.  This can cause unconscious snacking, which can raise your calorie consumption through the roof without you even noticing.    

·         Eat before you go shopping! The mall is loaded with all sorts of holiday treats and promotions.  Fill up on a healthy meal before you head out to the shopping center.

·         Set limits for yourself to satisfy your sweet tooth.

·         Wear your most form-fitting jeans if you really want to be honest with yourself and be the same size.

Try this delicious savory, low-fat recipe that is also gluten-free as a healthier option this holiday season.

INGREDIENTS

·         2 tablespoons extra-virgin olive oil, plus 1 teaspoon, divided

·         1 cup chopped leek, white and light green parts only, rinsed

·         1 sweet apple, such as Braeburn, Honeycrisp or Macoun, peeled and chopped

·         1 teaspoon chopped fresh thyme, plus 1 sprig, divided

·         ¾ teaspoon salt, divided

·         ¾ teaspoon freshly ground pepper, divided

·         1 - 1¼ pounds pork tenderloin, trimmed

·         2 cloves garlic, peeled

·         ½ cup applejack or apple brandy

·         2 cups apple cider

·         2 teaspoons cornstarch

·         2 teaspoons Dijon mustard

PREPARATION

Preheat oven to 450°F.

Heat 1 tablespoon oil in a large skillet over medium heat. Add leek and cook, stirring, until beginning to soften, about 3 minutes. Add apple, chopped thyme, 1/2 teaspoon salt and 1/4 teaspoon pepper and cook, stirring occasionally, until the apple is beginning to soften, about 2 minutes. Transfer the mixture to a bowl to cool. Rinse out the pan.

To butterfly the tenderloin, lay it on a large cutting board. Holding the knife blade flat and parallel to the board, make a lengthwise cut through the center of the meat, stopping short of the opposite edge so that the tenderloin remains in one piece. Open as you would a book. Cover with plastic wrap. With a meat mallet, rolling pin or heavy pan, pound the pork to an even 1/4-inch thickness.

Spread the apple mixture in the center of the pork, leaving a 1-inch border all around. Starting at a long side, roll up the pork to enclose the filling. To keep the stuffing from falling out during roasting, fold in about 1 inch of the two short ends. Tie kitchen string firmly lengthwise around the roast to secure the two ends. Then tie it crosswise with string at 2-inch intervals. Lightly brush the roast with 1 teaspoon oil and sprinkle with the remaining 1/4 teaspoon salt and 1/2 teaspoon pepper.

Heat the remaining 1 tablespoon oil in the skillet over medium-high heat. Reduce the heat to medium and brown the roast on all sides, about 4 minutes total. Transfer the roast to a rimmed baking sheet (set the pan aside). Place in the oven and roast until an instant-read thermometer inserted into the thickest part registers 145°F, about 15 minutes. Let rest on a clean cutting board for 5 minutes.

Meanwhile, prepare the sauce. Crush garlic with the flat side of a knife. Return the pan to medium-high heat. Add applejack (or apple brandy), thyme sprig and the garlic; bring to a boil and cook for 1 minute. Whisk cider and cornstarch and add to the pan. Return to a boil and cook, stirring occasionally, until thickened and reduced by just over half (to about 3/4 cup), 8 to 10 minutes. Remove from the heat; discard the garlic and thyme. Whisk in mustard and any juice from the baking sheet. Slice the pork and serve with the sauce.

NUTRITION

Per serving: 366 calories; 11 g fat ( 2 g sat , 7 g mono ); 74 mg cholesterol; 27 g carbohydrates; 0 g added sugars; 24 g protein; 1 g fiber; 561 mg sodium; 534 mg potassium.

Nutrition Bonus: Potassium (15% daily value).

Carbohydrate Servings: 2

Exchanges: 1 vegetable, 1 1/2 fruit, 3 lean meat, 1 fat

From: http://www.eatingwell.com/recipes/apple_leek_stuffed_pork.html

Skipping Breakfast Can Make High Fat Foods More Appealing

We have all heard time and time again that breakfast is the most important meal of the day. Not only does breakfast give you the energy you need to function and perform at your best, new studies have shown that breakfast is essential in decreasing the urge to eat fatty, higher calorie foods later in the day. A study done at Imperial College London showed that individuals who skipped breakfast had a preference for higher calorie, fatty foods than those who had eaten breakfast. Individuals who think they are saving calories by not eating breakfast are actually taunted by the brain's tendency to crave higher calorie foods later in the day. The results from this study show that breakfast can take the edge off appetite later in the day and actually help in weight loss goals.

Instead of skipping breakfast, try this delicious, easy-to-make, protein pancake to fill you up and leave you feeling your best!

Ingredients:
1/2 cup quick oats
1/2 cup egg whites
1/4 teaspoon baking powder
1/4 teaspoon baking soda
1/4 teaspoon vanilla extract
1/4 teaspoon cinnamon
1/2 banana OR 1/2 cup pumpkin

Directions:
Mix all ingredients in small bowl. Spray pan with cooking spray and add pancake mix. Cook on each side for about 4 minutes or until golden.

Enjoy!

Back to School, Back to Health!

 

The fall can be a stressful time for many people, especially students and teachers! With classes to prepare for, tests to study for, and projects to complete, the amount of work can be overwhelming. Healthy choices may fall to the wayside, and stress can cause you to form some new unhealthy habits. Healthy Table is here with some tips to help you avoid some common pitfalls of the fall semester, and enjoy a healthy autumn season!

One of the biggest problems students have is a lack of time to prepare food. When it comes down to exam week with several tests, assignments, and projects due, it can be hard to find time to sleep much less prepare a meal. Often, people turn to frozen or pre-packaged meals, which may not be the healthiest options as they are often loaded in salt, fat, sugar, and preservatives. Some simple planning can help avoid having no time and nothing to eat. Writing a grocery list and planning out meals a few days before the week begins will ensure there are healthy options in the refrigerator and pantry. Slicing fresh fruits and vegetables, preparing whole grains or beans, and cooking up lean protein at the beginning of the week will make it even easier when time gets short. Just grab a few of each, mix together, heat, season, and voila!

Another common issue for students is stress eating. When we are stressed, we often turn to “comfort” foods. These foods can also be high in fat, salt, calories, and sugar – which is why they are so comforting! To minimize stress eating, make sure you have a plethora of healthy snacks on hand. It helps to not buy the foods you are most likely to overeat when stressed – out of sight, out of mind. If you find a craving coming on strong, try to drink a glass of water and think about if you are really hungry. You may find you are just bored, stressed, or thirsty.

Finding time to exercise is another challenge of the back-to-school season. But making time to work up a sweat will do wonders for your stress level and your body as a whole. Exercise releases endorphins, contributing to the “runner’s high” many people experience while running. These endorphins make you feel euphoric, happier, and more relaxed. Not only will you burn calories while you are exercising, if you work hard enough your body will continue to burn a higher number of calories after you are done as well. Exercise will help you to relax, sleep better, and may help you avoid craving unhealthy foods. So when you are feeling stressed, take time for a workout – even 20 minutes will help!

Image Source: http://www.michigan.gov/mde/0,1607,7-140-5233-32711--,00.html

What Can We Learn from Olympic Athletes?

With the Olympics well underway and many sports already wrapping up, many of us have gotten caught up in the spirit and have been inspired by the athletes we’ve gotten to know over the past few weeks.  Did you catch the beach volleyball bug, or are you determined to someday (maybe) break 9.8 seconds for the 100 meter dash?  Or maybe you’ve decided to take up synchronized swimming or the high jump.  Whatever sport you might be inspired to try out, it’s safe to say that the athletes we’ve been watching and rooting for are great role models.  Even if you aren’t exactly the next Missy Franklin or Allyson Felix, and the closest you’ll ever come to winning an award is the opportunity to place in your age group in a local race, you can still take away some important lessons from your favorite team USA Olympians.

#1: Train. 

We don’t all have 8 hours or more to train a day, but we can take a page from the record books of our favorite athletes and learn to train properly.  You may have heard of the “couch to 5K” programs for beginning runners, and the concept here is sound.  Building up slowly to whatever you are trying to accomplish takes time and planning.  If you are thinking about picking up a new workout hobby- be it running, swimming, weight-lifting, or cycling, look online or in your library for information on proper beginning training programs so you don’t start your Olympic career injured. 

On that note… #2. Listen to your body. 

If you’re injured, rest.  American runner LaShawn Merritt pulled out of his heat in the men’s 400 meters last weekend because of a hamstring injury.  Many of us have a hard time accepting a temporary break from our exercise routines even when we know better.  Can you imagine how hard it is to pull out of your race in the Olympics?  Let Merritt be your inspiration next time you know you're hurt but still try to push through.  His words of wisdom:  "It's not the end of the world.”  “We have a season every year. So now it's a matter of getting healthy and getting back to what I love to do."

#3: Fuel yourself properly.  

The Olympics may be sponsored by McDonalds, but you’ll notice that in the commercials featuring the athletes, they aren’t the ones eating the double cheeseburgers.   

(They’re actually doing a pretty good of ignoring the McDonalds customers who are giving them “advice.” ) Olympic athletes take their nutrition seriously, and they certainly aren’t fueling their performances with junk food.  Michael Phelps used to be famous for his “12,000 calorie” a day diet (which he now acknowledges was a huge exaggeration), but recently told Men’s Health magazine that he focuses on getting plenty of lean protein and nutrient-dense foods.  [Source: http://news.menshealth.com/michael-phelps-diet/2012/08/01/]  We don’t all train as our full-time jobs, but we still need to fuel our bodies properly.  Staying hydrated is always key, and proper pre-and post-workout meals are important to gain maximum benefits from your workouts and recover before the next. 

Enjoy the rest of the Olympics, and good luck in any physical activity endeavors they may inspire you to undertake!

If you need nutrition advice, we can help!  Healthy Table is run by BenU’s dietetic interns, and we offer FREE nutrition counseling to all Benedictine students, faculty, and alumni!  Make an appointment today by calling 1 (630) 829-6518.  "Like" us on facebook at Healthy Table at Benedictine University.  

Image sources:

•  http://timeolympics.files.wordpress.com/2012/08/aptopix-london-olympics-art2.jpg?w=600&h=335&crop=1?w=600&h=337&crop=1
• http://a.espncdn.com/photo/2012/0803/oly_split1x_576.jpg
• http://blog.stack.com/wp-content/uploads/2012/06/Tyson-Gay-Olympic-Training%E2%80%94Arm-Swings.jpg
• http://i.eurosport.com/2012/08/04/871460-14693266-640-360.jpg
• http://www.hellawella.com/wp-content/uploads/2012/08/Eats_OlympicRingsOnPlate.jpg
• http://nbclatino.files.wordpress.com/2012/08/ryan-lochte-wink-e1343914050139.jpg?w=640&h=458&crop=1

Vitamin D

VITAMIN D
 The Sunshine Vitamin!

 Everyone is talking about it! Are you getting enough vitamin D? Why is it important? Can you get too much? How do I get vitamin D? These are all great questions and it is important to know what is best for your body. A quick simple test at your doctor can tell you weather or not you are deficient in D but here's a few fun facts about the vitamin.

 Why is vitamin D good for me?
 Vitamin D helps promote calcium absorption which wil help keep your bones from becoming thin, brittle and misshapen. Vitamin D also helps with your cells growth, neuromuscular, immune function, and reduce inflammation to help keep your body from being sick, your muscles working properly, and your body from aches and pains of inflammation. Vitamin D can help reduce cancer causing cell reproduction and many of your cells are composed of vitamin D.

 How do I get Vitamin D?
 Food Sources: Vitamin D is naturally present in very few foods. Those foods that do contain vitamin D include: fatty fish such as salmon, tuna, and mackerel. Vitamin D is also found in cheese, egg yolks, some mushrooms.
SOURCE              IUs Per Serving
Cod Liver Oil       1,360
3oz Salmon           447
3oz tuna                154
Orange juice         137
 (Vit D fortified)
Milk                      115-124
 (Vit D fortified)
1 egg yolk              40
Swiss Cheese          6

 Vitamin D can also be made by your body! We call vitamin D the "sunshine vitamin" because sun rays that hit your skin take your cholesterol molecules, re-arrange them and form vitamin D in your body. It is estimated that anywhere from 5-30minutes of sun exposure is needed 2x per week to meet the
 requirements of vitamin D. Here's a few tips for your sun exposure and vitamin D production...

1. Sitting in the shade(or air pollution)reduces vitamin D exposure by 50%
2. UVB rays do not penetrate glass therefore, you are not producing vitamin D when the sun is shining on you through a window.
3. Skin does not produce vitamin D if you have Suntan lotion with an SPF of 8 or higher. 
However, occasional re-application of sunscreen seams to allow your body some vitamin D exposure. 4. Tanning beds at 2-6% UVB radiation also emit rays that can produce vitamin D

It is important to remember exposure to the sun can cause cancer. Limiting your exposure time in the sun will help reduce this risk!  

How much Vitamin D do I need? Current Recommendations include:
Adults: 400 IU's Per day
Adults 69 and greater: 600 IU's Per day

Vitamin D toxicity can occur. It is recommended not to exceed Upper Intake levels or it can harm your health. This can be as serious as damage to your heart, blood vessels, and kidneys.
Following are the upper limits for Vitamin D intake:
 0-6 months UL = 1,000IU
7-12months UL = 1500IU
1-3years UL = 2500 IU
4-8years UL = 3000IU
>9years UL = 4000IU

Remember to make sure you are getting enough vitamin D for your health. Don't spend too much time in the sun a little bit will go a long way! Be safe! Have Fun! Enjoy your time in the sun! :)