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! :)

100 Things to Eat Before You Die

A fun list that is a hot topic in blogs and social media! Some foods are seen commonly, while others are only seen in the belonging culture. I have included explanations for those foods which may be a bit obscure. Which foods are you familiar with? Which foods have you tried so far?

1. Abalone (sea snails)
2. Absinthe (alcoholic beverage about 140-150 proof!)
3. Alligator
4. Baba Ghanoush (mashed eggplant)
5. Bagel and lox (bagel with salmon and cream cheese)
6. Baklava (Greek dessert with layers of puff pastry, brown sugar, nuts)
7. Barbecue ribs
8. Bellini (sparkling wine and peaches from Venice)
9. Bird’s Nest Soup (Chinese soup)
10. Biscuits and gravy
11. Black Pudding (blood sausage-usually from a pig)
12. Black Truffle
13. Borscht (Ukranian beet soup)
14. Calamari (fried squid)
15. Carp (fish)
16. Caviar (fish eggs)
17. Cheese fondue
18. Chicken and waffles
19. Chicken Tikka Masala (South Asian curry dish)
20. Chile Relleno (stuffed chiles)
21. Chitterlings/Chitlins (pig intestines)
22. Churros (fried dough)
23. Clam Chowder
24. Cognac (brandy)
25. Crabcake
26. Crickets
27. Currywurst (German steamed pork sausage with curry ketchup)
28. Dandelion wine
29. Dulce de leche
30. Durian (fruit covered with thorns and known for its odor)
31. Eel
32. Eggs benedict
33. Fish Tacos
34. Foie Gras (duck or goose liver)
35. Fresh Spring Rolls (vegetable roll)
36. Fried Catfish
37. Fried Green Tomatoes
38. Fried Plaintain (looks like banana, consistency of a potato)
39. Frito Pie (chilli topped with Frito's corn chips)
40. Frog’s Legs
41. Fugu (Japanese pufferfish)
42. Funnel Cake
43. Gazpacho (cold soup)
44. Goat
45. Goat’s milk
46. Goulash (Hungarian stew)
47. Gumbo
48. Haggis (Sheep pudding made from organs and spices)
49. Head Cheese (meat "jelly" made from a cow or pig)
50. Heirloom Tomatoes
51. Honeycomb
52. Hostess Fruit Pie
53. Huevos Rancheros (Mexican-style eggs)
54. Jerk Chicken
55. Kangaroo
56. Key Lime Pie
57. Kobe Beef (prime beef cut)
58. Lassi (Indian yogurt drink)
59. Lobster
60. Mimosa
61. MoonPie
62. Morel Mushrooms
63. Nettle Tea (herbal remedy)
64. Octopus
65. Oxtail Soup
66. Paella (rice dish with vegetables and either meats or seafood)
67. Paneer (South Asian cheese)
68. Pastrami on Rye
69. Pavlova (Russian meringue dessert)
70. Phaal (British Asian Indian curry dish)
71. Philly Cheesesteak
72. Pho (aka fan; rice noodles)
73. Pineapple and cottage cheese
74. Pistachio Ice Cream
75. Po’ boy (Southern sub sandwich loaded often with seafood)
76. Pocky (biscuit sticks, often dipped in chocolate)
77. Polenta (cornmeal)
78. Prickly Pear (fruit produced from a cactus)
79. Rabbit Stew
80. Raw Oysters
81. Root Beer Float
82. S’mores
83. Sauerkraut
84. Sea Urchin
85. Shark
86. Snail
87. Snake
88. Soft Shell Crab
89. Som Tam (Thai spicy salad made from papaya)
90. Spaetzle (flat german noodle)
91. Spam
92. Squirrel
93. Steak Tartare (thinly minced raw beef)
94. Sweet Potato Fries
95. Sweetbreads (glands of a calf or lamb such as the thyroid/pancreas)
96. Tom Yum (Hot and Sour Thai soup)
97. Umeboshi (pickled Japanese fruits)
98. Venison
99. Wasabi Peas
100.Zucchini Flowers (bud of a zucchini plant)

Have fun trying them all!!!

MyPlate

Quick Tips on the Choosemyplate.gov website!!!

• Previously known as the food pyramid or MyPyramid from the United States Department of Agriculture (USDA)
• Take away the guesswork of nutrition for the entire day and simply focus on one meal at a time!
• Use with all ages!
• Useful website with sample menus, tips, lesson plans, and information for each food group.

MyPlate

• Food groups and examples
• Tips to increase food groups into daily diet
• Portion size tips
  

Physical Activity

• Why it's important?
• How much is needed?
• How to increase physical activity for all ages?

SuperTracker

• Online food journal
• Food-a-pedia (food database listing with nutritional value information)
• Portion distortion
• Empty calories

Printable Materials

• Dietary guidelines
• 10 tip series

Healthy Eating Tips

• Sample menus
• Tips to eat healthy when eating out

Extras

• Popular topics
• What's cooking?
• For professionals
• For consumers
• Related resources (other government agencies)

Visit choosemyplate.gov to find more and start creating YOUR healthy plate!!!

Slow Down on Fast Food

When we eat a hamburger or dip our straws into a thick milkshake, our brain registers huge amounts of sugar, salt and fat.  Eating fast food quite frequently can put our brains at risk for thinking that we need these large portions of salt, sugar and fat to be satiated. 
What happens then when we try to make a meal at home?  We most likely don't have chemicals, preservatives, or even flavor enhancers therefore our home cooked meals may seem less appealing to our senses and brain.  Our brain is a powerful thing which can become programmed with habitual activity, like fast food intake, to think we need high levels of additives to be satisfied with our meals.

Don't get me wrong, I'm not saying to NEVER eat fast food because let's face it-none of these facts are anything new.  Consumers have been aware and yet overall fast food industry sales continue to climb.  Factors such as convenience, cost, and taste contribute to the continuing growth. 

As you stand in front of the light-up sign or stare from your car window, how will you decide what to order?  Based on cost? Size? There are some traps to pay attention to when ordering which may help keep your health in check:

• UPSIZING!!! The larger the size of the meal-typically=more calories!  Multiple patties/pieces of meat are typically not needed (standard serving size of meat is the size of an iPod touch!)
• TOPPINGS!  Special sauces (esp. mayo-type sauces), extra toppings, sour cream, multiple slices of cheese, salads loaded with bacon and salad dressing, etc.
• DEEP FRYING!  Deep frying food means it is fried in fat and most often an oil high in saturated fat which is dangerous for our heart and veins.  Try a baked or grilled option instead.
• SIDES!  French fries, onion rings, cheesy bread, desserts mean extra calories and often prepared by frying or smothering with cheese.  If wanting a side-try a side salad, or whole vegetable/fruit option
• DRINKS!  Extra sugar in drinks means extra calories with no extra vitamins/minerals (fake fruit drinks, soda).  Diet soda doesn't provide calories, but could replace a natural drink such as natural fruit-flavored water, milk, natural teas. 

Spring into Nutrition!

Fresh fruits and vegetables can be expensive!  Thankfully, by buying produce in season, you can save money and enjoy more flavorful fruits and vegetables.  Here are just a few examples:
Apricots
Broccoli
Green Beans
Honeydew
Pineapple
Red Leaf Lettuce
Rhubarb
Spinach
Vidalia Onion




Find more delicious options here!

Remember servings of fruits and vegetables can be found in various forms including juices (fruit and veggies blends are a great choice!), canned (rinsed!), frozen, and/or dried.





Add a little color to your plate this spring for a wide variety of nutrients, healthy carbohydrates and a boost of fiber!  Aim to fill half of your plate with fruits and vegetables.