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 

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

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

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

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

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

Hot Topic Tuesdays - Caffeine

As college students, we endure late night study sessions, long school days, and likely very little sleep. So we grab that Starbucks Extra Coffee Caramel Frappuccino in the morning and rely on caffeinated soft drinks to get us through the day. Why? Because caffeine gives us that jolt we need…for a short period.

Caffeine is a stimulate that provides neurological energy rather than nutritional energy and is therefore not a source of body fuel. Carbohydrates, protein, and fat are the energy sources your body requires to run efficiently. 

Caffeine sensitivity varies depending on activity level, body size, and the amounts of caffeine ingested daily. For most people, moderate doses of 2-4 cups (200-300mg) of brewed coffee typically does no harm, however, long-term, heavy use (4-7 cups of brewed coffee 500-600mg) can create some problems.

So what are the pros and cons to caffeine consumption?

PROS

• Provides a stimulant effect
• Increases alertness
• Temporarily increases ability to focus & concentrate
• May relieve migraine headaches
• May improve athletic performance

CONS

• Insomnia
• Nervousness
• Restlessness
• Irritability
• Nausea or other gastrointestinal problems
• Fast or irregular heartbeat
• Muscle tremors
• Headaches
• Anxiety

Rule of Thumb: Occasional caffeine intake is fine, but don't ignore your body's signals for food or rest by consuming large amounts of caffeine. If you feel tired, getting 7-9 hours of sleep a night and naps during the day will provide you with more long-lasting energy without the side effects of caffeine. Be sure to consume frequent, well-balanced meals and snacks, be physically active and stay hydrated with fluids like milk, juice, and water.

Resources:

COC, Student Health and Wellness Center. Caffeine Handout

http://www.canyons.edu/offices/health/nutritioncoach/AtoZ/handouts/Caffeine.pdf

Mayo Clinic. Caffeine. 

http://www.mayoclinic.com/health/caffeine/NU00600

http://www.mayoclinic.com/health/caffeine/AN01211

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Article written by Kaleigh White, Dietetic Intern currently at the Recreation Center's Nutrition Office. Stop by or hop online to set up an appointment to chat with her about nutrition.  If you're an NIU student....it's FREE!

Start your routine off right!

A new semester means a new routine.  Getting familiar with new schedules, food and resources available on campus can be stressful.  In hopes of starting that routine off with some healthy habits try these!

• Get moving at the Rec! The recreation center is FREE to students.  Take Advantage! So many options to stay physically active.... The beginning of the semester is the perfect time to work physical activity into your weekly schedule. Try getting 30 minutes most days of the week. They offer:
• Plenty of workout equipment.
• Group Fitness Classes
• Intramural Sports
• Nutrition Counseling. FREE to students.
• Outdoor Adventures
• Personal Training & Yoga
• Sports Clubs
• EAT! Figuring out a new schedule means fitting food in there eventually.  When you're overly hungry you tend to overeat at the next meal. Strive to make time for three meals per day with small healthy snacks in between. 
• Make time for breakfast. Even on the go!
• Pack a lunch/snacks.
• Keep the dining hall schedule in your bookbag.
• Plan a dinner date with friends as a study break.
• Keep a water bottle with you.
• Think ahead. NIU provides menus and nutrition information online!  So... USE IT! Check out the menu and decide on some healthy options before getting there.
• Start with a salad
• Make your plate colorful
• Try some red, green or orange colored foods
• Share a dessert
• Look for grilled, steamed or broiled

New semester, new routine.  Try to incorporate some of these healthy options into your routine now and hopefully they will stick with you as the semester progresses.

Have some other healthy habits to share?  Send me an email.... niunutritionquestions@gmail.com.

EXTRA! EXTRA!

The Nutrition Corner News is now available! 

Where to find it?

• Every NIU dining hall
• Recreation Services
• While you're there stop by the Nutrition Office
• Health Enhancement
• Health Services

What's inside?

• Myth Busters!
• The Freshman 15?
• Extra Protein = More Muscle?
• Low Carb Diets?
• Stress Busters
• Strong Bones
• Energy Boosters

Pick your copy up today!

Have questions about the articles?  Want answers? Post a comment or send me an email (NIUNutritionQuestions@gmail.com).