Happy Holidays!

Another semester has come to an end and Christmas is right around the corner.  Time for the campus to pack its bags and head home for a month.  The Nutrition Information Unraveled Blog will also be taking a vacation until spring.  With spring will come a new blogger as I will be packing my bags at NIU for the last time.

It has been a pleasure blogging with you this semester!  Make sure to come back in the spring and see what our next writer has to share.  As always, have a question?  Send them our way.  NIUnutritionquestions@gmail.com

Enjoy your break!  Happy Holidays!
Amy

Heading Home For Thanksgiving?

It is so easy to overeat during the holidays...in a different setting, on a different schedule, so many food options!  Let's review some pointers to stay guilt-free this holiday!

• Make goals and keep them realistic!  No need to focus on weight loss during the holidays and add stress.
• Use smaller plates if they're available.
• Try eating a healthy snack before the get together to reduce your hunger.
• Move away from food and TALK!
• Do a walk-by before actually deciding what food you will pick up.
• What are you doing the rest of the day?  Playing football or sitting on the couch watching football? Make them balance.
• Don't forget beverages can be filled with calories!
• Portion sizes!  Take small bites of the calorie-rich items that are a must-taste!

Don't forget to ENJOY!  It's the holidays, enjoy the family, the food and the atmosphere!

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Source: The American Dietetic Association. www.eatright.org

Color Your Plate

A well-rounded diet is important in every aspect of health.  A key part of this well-rounded diet is color! A rainbow of fruits and vegetables can provide nutrients and phytonutrients.

What Colors Are On Your Plate?

Myth vs. Fact: Uncovering & Discovering the Truth of Nutrition Messages

Here are a few more myths and facts to steer you toward a healthy diet!

• You can't lose weight unless you are hungry most days.
• MYTH
• Most people will have times of feeling hungry when beginning to decrease caloric intake initially.  However, adjusting calories moderately, eating more frequently, and choosing higher fiber foods will help decrease hunger!
• Half of all cereals, grains, or breads should be whole grains.
• FACT
• Research indicates whole grains are part of a healthy diet and lifestyle.  Allowing 50% of your carb intake to come from these sources will help to increase your fiber intake, leaving you feeling fuller longer!  However, there is still room in the other 50% to enjoy white bread, rice or pasta if that's what you prefer.
• Vodka is a low calorie beverage when mixed with diet soda.
• MYTH
• Vodka and all other hard liquors have calories (100 calories per 2 fluid oz shot).  A few drinks, even with a diet mixer, can still add up!
• NOTE: AVOID mixing liquor with energy drinks as DANGEROUS cardiac events have been observed in young adults with these combinations!

Although, these are only a few of the millions of myths and facts that are present in the media today, its important to take the time to investigate where your nutrition information is coming from to make sure it's a reliable, reputable source! If you have any questions, feel free to contact RecServicesNurition@niu.edu, sign up online or stop by and schedule an appointment to see a dietetic intern!

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Guest writer is Elizabeth Zabel, currently one of the dietetic interns available to help you at the Rec! Stop by and say hello!

Myth vs. Fact: Uncovering & Discovering the Truth of Nutrition Messages

Do you feel bombarded and confused by all the different nutrition messages you receive?  Perhaps one day you hear that potatoes are “bad foods” and then the next day the new super-food or the latest fad diet?  


Well, we are here to help!  Fret no more! Here are some of the most prevalent myths and facts!

• You should never eat a potato.
• MYTH
• A baked or boiled potato can be part of a healthy meal plan.  Watch added fat sources like sour cream, butter, cheese and deep fat frying - this is where calories and fat can sneak in! Enjoy nutrients from potatoes - they are an excellent source of fiber!
• All carbs are bad.
• MYTH
• Carbs are excellent nutrient sources, but are often feared as bad foods.  Focus on more complex carb sources like whole grain breads, rice, pastas and fresh fruits & veggies!
• You need 8 glasses (64oz) of fluids each day for good health.
• FACT
• Hydration is important for healthy eating. An average person needs 64oz of liquid which can come from water, milk, and juice (alcohol and beverages high in caffeine don't count). However, watch calories in liquid form, they can add up!

Still craving more? Keep your eyes open, they're on their way!

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Article written by guest author Elizabeth Zabel.  If you have any questions, feel free to contact RecServicesNutrition@niu.edu, sign up online or stop by and schedule an appointment to see a dietetic intern!

Have your own Myth vs. Fact to share?  Send me a message at NIUNutritionQuestions@gmail.com 

Sniffles Creeping Up On You?

People are sneezing, coughing and blowing their noses at every turn.  Don't have time to be sick? Join the club!

There are some things you can do to keep the sniffles away!

• Remember what your mother told you, "Eat your fruits and veggies!"  Try to squeeze in at least 5 different fruits and vegetables throughout your day.  They are packed with vitamins, minerals, antioxidants, and phytochemicals that can do more than stave off a cold.  They also decrease your risk of cancer, heart disease, stroke and diabetes!
• Keep your diet well rounded! Include whole grains (check out last week's blog), protein and dairy to keep your body functioning normally.
• Should I supplement? Well, a multivitamin is always a good idea specifically during cold and flu season to ensure you are getting everything your body needs to keep it strong.  Be careful about supplementing specific vitamins or minerals.  There are upper limits to some of them for good reason...any higher and they make you sick or keep your body from appropriately absorbing other nutrients.  Do a little research before you dive into a vitamin supplement, or shoot me an email and we can figure it out!

Outside of nutrition....Top 5 ways to stay healthy:

1. Wash your HANDS
2. Do not smoke - decreases Vitamin C utilized within your body
3. Exercise! Even walking to class counts!
4. If you choose to drink, MODERATION
5. Do something good for your body and SLEEP!  I know it can be hard to find the time, but if you want to stay well, it's necessary

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Questions? Send me an email NIUNutritionQuestions@gmail.com

White or Wheat?

You walk up to order a sandwich and the first question you're asked: White or Wheat?
You think about it for a second and you know you should choose wheat, but do you really know why?

Whole Grains

A whole grain contains the entire grain including bran, germ and endosperm.

As opposed to a refined grain where the bran and germ are removed.

Where can you find whole grains?

• Whole-wheat flour
• Brown rice
• Oatmeal

Just to name a few.

Why Whole Grains?

So many reasons!  Whole grains are an excellent source of fiber in your diet. Fiber can help you feel full with fewer calories than other options. Dietary fiber keeps your heart healthy! Whole grains are packed with vitamins and minerals. 

How much should I have in a day?

That question depends on your age, gender and calorie needs.  The American Heart Association recommends 6-8 servings of grains per day for a person consuming 2000 calories/day with at least half of those servings as whole grains.

What does a serving look like?

1 slice of whole-grain bread

about 1 cup of cereal

1/2 cup cooked brown rice or whole-wheat pasta

5 whole-grain crackers

3 cups popped popcorn

So when the question is White or Wheat?  Spring for the wheat, it will keep you full longer and your heart will thank you later.

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Resource: The American Heart Association

Nutrition Corner News Has Arrived!

The November/December issue of the Nutrition Corner News is now available!

What is it?

The Nutrition Corner News is a reliable source of nutrition information here on campus.  It is prepared by nutrition graduate students and dietetic interns.  It also provides resources for obtaining additional information whether through the Nutrition Office at the Rec or by sending me an email!


Where can you find it?

• Any of the campus dining halls
• Health Services
• Health Enhancement 
• Recreation Services Nutrition Office.

What if you don't feel like braving the cold to get a copy?

Send me an email and I would be happy to send you a pdf version!

It's important to remember, when getting nutrition information use reliable resources!


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Questions?  Send me an email NIUNutritionQuestions@gmail.com

Make Fat Work For You!

So, how do I get the right amounts of fat in my diet?

It's easy to get enough of the fat you need in your diet!

• Total fat intake should fall between 20 to 35% of total calories for adults.
• That's between 22-30 grams of fat for each 1,000 calories you eat.
• Saturated fat should provide less than 10% of total calories.
• That's less than 11 grams for each 1,000 calories you eat.

What does that mean for me?

• Choose lean meat and low-fat or non-fat milk, yogurt, and cheese.
• Choose grilled chicken over fried chicken when possible
• Incorporate the good, plant-based fats into your diet.
• READ THE LABEL! Manufacturers must report the amount of total fat, saturated fat, trans fat and cholesterol, but be careful with trans fat:
• If a label says "0 grams" trans fat, it means the product has <0.5 grams per serving
• If one of the first ingredients is "hydrogenated" or "partially hydrogenated" oil, the product may contain trans fat.

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Guest blogger this week is Aaron Feest.


Have a comment? Let me know.  NIUNutritionQuestions@gmail.com

Fat: Good or Bad?

So what's a GOOD fat?

• Good fats are the unsaturated fats found mostly in plant foods.
• Good fats in moderate amounts can reduce the risk of heart disease and improve blood cholesterol levels when used in place of saturated fat.
• Sources include:
• Vegetable oils (olive, canola, sunflower, safflower)
• Peanut butter & other nut butters
• Avocadoes
• Nuts
• Seeds
• Olives

Not-So-Good Fats

• Saturated fat, trans fat, and cholesterol should be eaten in lower amounts.
• These fats tend to raise the risk of heart disease and raise total cholesterol and LDL cholesterol (bad cholesterol). Trans fat has also been shown to reduce HDL cholesterol (good cholesterol).
• Saturated fats are found mainly in animal foods such as meat, poultry, eggs and dairy. Cholesterol is found ONLY in animal foods.
• Trans fat is found mainly in fried foods, cookies, crackers, and pastries

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Guest blogger this week is Aaron Feest.


Still have FAT questions? Shoot them my way!! NIUNutritionQuestions@gmail.com

The Skinny on Fat

Did you know that fat can actually be good for you? It’s true!
Your body needs some fat to:

• Insulate and protect your organs and bones
• Keep your skin and hair healthy
• Have normal cell growth
• Produce hormones
• Absorb vitamins A, D, E, & K.

Some fat in your diet also helps you stave off hunger by keeping you full longer.

The key is eating the right fats in the right amounts!


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Guest Blogger this week is Aaron Feest

Questions about fat?  Send them to NIUNutritionQuestions@gmail.com

Climbing Out of the Food Rut - Recipe #3

Need something sweet that is perfect for fall?  Gather your ingredients at the dining hall and thow it in the microwave!

Apple Brown Betty

3/4 bowl sliced apples (or peaches or pears)
5 or 6 soupspoons of granola
1/2 soupspoon butter
1 teaspoon sugar, brown sugar if available
Vanilla ice cream (optional)

Cover fruit with granola. Cut butter into small pieces and distribute evenly on top of granola.  Sprinkle sugar on top.  Microwave until butter and sugar melt and the fruit underneath is hot.  Top with vanilla ice cream, if you like.

Come up with something creative?  Please share! NIUNutritionQuestions@gmail.com


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Recipe from:
Tray Gourmet Be Your Own Chef in the College Cafeteria
By Larry Berger and Lynn Harris

Struggling Through Another Day?

Feel like your days are nothing but running, working, eating, sleeping... Take a moment. Here is are a few ideas to slow down and enhance your day:

1. Take a deep breath at least once every hour
2. Take a 1 minute break: hang a relaxing picture near your desk and lose yourself in the picture a minute at a time
3. Think positive thoughts, they are contagious
4. Quench your thirst...Drink water
5. After an hour at a repetitive activity, stop and stretch your hands, wrists, arms and shoulders
6. Smiling improves your immune system and your perspective, and laughter is even better
7. Take a morning, afternoon and evening break to breathe, walk, take in your environment, and clear your mind
8. Take a lunch hour to nourish your body, mind and soul.

What is your way to get through a hectic day? Please share!
NIUNutritionQuestions@gmail.com

Climbing Out of the Food Rut - Recipe #2

Keep in mind all the ingredients for these recipes are likely available in the dining halls on a rotating basis.  Therefore, all you need are the ingredients, a bowl to mix and a microwave (available in all dining halls on campus).  And .... Ta Dah! A brand new dish for dinner!

Cheesi Chili Rice

2 Soupspoons Taco Sauce (salsa)
1/2 Soupspoon Sour Cream
1/2 Bowl Kidney Beans
1 Serving Rice
1 Handful Cheese

Add taco sauce and sour cream to kidney beans and stir well.  Spoon mixture over rice and toss cheese on top.  Microwave until cheese melts.

Enjoy!

Do you have some favorite dining hall recipes? Tell me about them! niunutritionquestions@gmail.com.



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Recipe from:
Tray Gourmet: Be Your Own Chef in the College Cafeteria
By Larry Berger & Lynn Harris

Vegetarian? Tell me about it!

October - Vegetarian Awareness Month

Not familiar with the vegetarian diet? Let's talk about it...

Vegetarian Diet focuses on plants for food...fruits, vegetables, dried beans and peas, grains, seeds and nuts.
Every vegetarian diet differs according to the beliefs and preferences of the individual.  Usually, eating patterns fall within a few groups:

• Vegan Diet - Excludes all meat and animal products
• Lacto Vegetarian Diet - Includes plant foods plus dairy products
• Lacto-Ovo Vegetarian Diet - Includes both dairy products and eggs.

These diets can meet nutritional needs, but they really need to focus on variety.  Specific nutrients vegetarians may need to pay attention to include protein, iron, calcium, zinc and Vitamin B12.


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Source: MedlinePlus: Vegetarian Diet



Questions?  Shoot 'em my way! NIUNutritionQuestions@gmail.com

October - Vegetarian Awareness Month!

Are you a vegetarian? Speak up! Be Healthy!

October is Vegetarian Awareness Month and the USDA wants to make sure vegetarians are well informed of what healthy and complete vegetarian diet looks like.

10 Tips for Vegetarians to Meet Nutrient Recommendations!

1. Think About Protein - Sources for vegetarians include beans, nuts, peas and soy products.  Build meals around protein sources that are naturally low in fat.
2. Bone Up on Sources of Calcium - Used for building strong bones and teeth. Sources for vegetarians include fortified breakfast cereals, soy products, calcium-fortified orange juice and some dark green leafy veggies.
3. Make Simple Changes - Many dishes can be made vegetarian - pasta primavera, veggie pizza, vegetable lasagna, tofu-vegetable stir fry, etc.  These changes can increase vegetable intake and cut saturated fat and cholesterol intake.
4. Enjoy a Grill - For grill options, try veggie or "garden" burgers, soy hot dogs, veggie kabobs.
5. Include Beans and Peas - They contain a high nutrient content, meaning consuming beans and peas is recommended for everyone!  Enjoy some beans and rice or maybe a three bean salad or split pea soup.
6. Try Different Veggie Versions - A variety of vegetarian products look like their non-vegetarian counterparts, but are usually lower in saturated fat and contain no cholesterol. Breakfast? Try soy-based sausage patties or links. Dinner? Try veggie burgers!
7. Make Some Small Changes at Restaurants - Most restaurants can accommodate vegetarian modifications to menu items by substituting meatless sauces, omitting meat from stir-fries, and adding vegetables in place of meat.
8. Nuts Make Great Snacks - Choose nuts as a snack, on salads or in main dishes. Use nuts to replace meat or poultry.  Add walnuts or pecans to a green salad instead of cheese or meat.
9. Get Your Vitamin E - Choose specific nut and seed choices more often - sunflower seeds, almonds and hazelnuts.  These are among the best sources of Vitamin E.
10. Choose Fats Wisely - Fatty acids that are necessary for health are call "essential fatty acids."  Choose excellent sources like some nuts (walnuts) and seeds (flax seeds). 

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Tips from 10 Tips MyPyramind: Vegetarians


Are you vegetarian? Have your own tricks of the trade? Please SHARE!  NIUNutritionQuestions@gmail.com

Climbing Out of the Food Rut - Recipe #1

Still feeling limited by what you're finding at the dining halls?  Well, mix up something of your own!

Here's one recipe to get you started:

Pasta Primavera

2/3 cup raw or cooked broccoli, chopped
1 handful chopped onions
1 handful chopped green peppers and/or celery
1 handful chopped tomatoes
3 soupspoons soy sauce
1 soupspoon orange juice
1 small spoon butter
1 serving plain pasta
1 handful shredded cheese

Put all vegetables in a bowl and pour the soy sauce and orange juice over them.  Top with butter and shredded cheese and microwave until butter and cheese melt.  Stir, pour over pasta, stir again.

Enjoy!

Do you have some favorite dining hall recipes?  Tell me about them! niunutritionquestions@gmail.com.


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Recipe from:
Tray Gourmet: Be Your Own Chef in the College Cafeteria
By Larry Berger & Lynn Harris

In a Food Rut?

It's beginning to be that time of the semester where you are tired of eating the same things over and over again from the dorms....what to do?

Well, mix it up!  Always eat at Stevenson? Try heading over to Neptune for a huge salad bar, grill, hot entrees and more cereals than you can imagine! Or stuck over in Neptune?  Make the walk over to Stevenson to find pastas, pizzas, deli sandwiches, hot entrees and a nearly limitless grill.

Make sure to keep things fresh by moving from dining hall to dining hall.  Frequently they will be serving similar menus, but there are hidden gems at each location.  Also, be creative with your food.  Add colorful fruits and vegetables to your tray whenever possible.  Be curious! The benefit of all-you-care-to-eat facilities is the ability to taste a little from each dish.  Just be cautious of portion sizes, it's easy to have eyes bigger than your stomach.

A few upcoming events for Dining Services:

Wednesday, October 6, Harvest Dinner at Neptune, Douglas & Lincoln

Thursday, October 14, Halfway There Lunch at Neptune & Lincoln and Dinner at Neptune, Douglas & Lincoln

Wednesday, October 20, Lettuce Leaf Patch Lunch at Neptune



Questions? Comments?  Send them my way, niunutritionquestions@gmail.com

Fun Times With Fall Fruits & Veggies!

Autumn is upon us, and with it comes the golden opportunity to invest in a wide variety of fruits and vegetables that are now in season. Fruits and vegetables provide many of the vitamins and minerals that are essential for our bodies.

A cheaper way to get fruits and vegetables in the fall is by going to farmers’ markets and apple orchards. There are many apple orchards and farmers’ markets nearby where you can get a wide variety of fruits and vegetables, and share a fun experience with your friends.

Apple Orchards:

Jonamac Orchard

 

19412 Shabbona Rd.

Malta, IL 60150

Phone: (815) 825-2158

 http://www.jonamacorchard.com/

Hours: Open 7 days a week from 9am-5:30pm until Oct 31st; Open Tues-Sun from 9am-5pm in November

Apples: Jonagold, Empire, Golden Delicious, Jonathan, Spartan, Red Delicious, Melrose, Crispin, Rome, Blushing Gold, Braeburn, Cameo, Fuji

Other Items: Pumpkins, Squash, Raspberries

 

Plank Road Apple Orchard

50w737 Plank Rd

Sycamore, IL 60178

Phone: (815) 899-4020

Hours: Friday 10:00am-5:00pm, Saturday 10:00am-5:00pm, Sunday 11:00am-4:00pm

Apples: Gala, Jonathan, Honeycrisp, Spartan, Jonamac, Red Delicious, Golden Delicious, Cortland, Braeburn

Honey Hill Orchard

 

11747 Waterman Road

Waterman, IL 60556

Phone: (815) 264-3337

http://www.honeyhillorchards.com/

Hours: Daily 9-5

Price: $15 a bag

Apples: Jonathan, Golden Delicious, Red Delicious, Jonagold, Idared, Empire, Northern Spy, Mutsu, Red Rome, Winesap, Granny Smith

Farmers’ Markets:

 

DeKalb

DeKalb Farmers’ Market

815-748-7788

South 4th and Grove, across from the street from City Hall.

Hours: Every Thursday June - October from noon-6 p.m.

St. Charles

Norton Farm

630-377-8118

39W369 Route 64, 2.5 miles west of Randall Road on Route 64

Hours: Open Monday to Saturday until October 31st from 9am-5p.m., and Sunday 10am-4pm.

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Article written by Ashley Gruber, Dietetic Intern.  Ashley is the newest intern working at the Recreation Center Nutrition Office.  Stop in and see her if you have any nutrition questions!

How Can I Get Going in the Morning? BREAKFAST!

I know you have all heard breakfast is the most important meal of the day and alot of you probably still don't take the time to have something to eat in the morning.  Well let me try one more time and provide some quick on-the-go options.

Breakfast is just that, it is "breaking the fast."  Your body has been fasting all night as it sleeps and now is ready to be refueled for the day.  Breakfast has been found to improve concentration, make problem solving easier and improve muscle coordination.  Additionally, individuals who eat breakfast are less likely to be overweight (not overeating throughout the rest of the day).

I know you are students who value their rest, but getting up a couple minutes early is enough time to grab some quick breakfast or waking up in enough time to head to a dining hall may even give you a little extra time to study.

Breakfast ideas:

• Keep instant oatmeal in your room! Throw it in the microwave with some water or milk.  Then layer on some raisins or dried cranberries.  Any walnuts or almonds handy?  Throw those in too for some added protein.
• Layer some yogurt with your favorite crunchy cereal
• Spread some peanut butter on any whole grain bread product (bagel, bread, tortilla, english muffin) and add fruit to the top.  Try bananas or apples.

Heading to the dining hall?

• Craving a waffle? top it with some yogurt and fruit to add some extra nutrients.
• Grab a hard boiled egg and some shredded cheese to top a couple pieces of toast or english muffin.
• Take advantage of the fruit selection and top your bowl of cereal with some strawberries, blueberries, sliced peaches or whatever looks the freshest.

Never crave breakfast food? Getting some calories, protein, fat, vitamins and minerals is what it comes down to.

• Grab a peanut butter and banana sandwich.
• Eat some leftover vegetable topped pizza.
• Wrap up some deli turkey and low-fat cheese in a tortilla and off you go.

Bottom Line: Grab something before you head out the door.  If you have never eaten breakfast start small with a granola bar and a glass of milk.  Slowly add other nutrients to your morning to refuel your body for your day ahead.

You can always check dining halls menus and nutritional content before heading over.  Still have questions? Send me an email at niunutritionquestions@gmail.com or head over to the Rec and sign up for a nutrition session!

Source: American Dietetic Association