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?

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

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

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

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

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!

It's that time of year...

It's time to pack those bookbags with your new pens, books, paper and maybe an apple for the road.  Summer break has come to an end and now it's time to start up those brains for another semester of school.

Welcome (or welcome back) to NIU!  Whether you are a campus veteran or just starting out at NIU, the Nutrition Information Unraveled (N.I.U.) blog is here for you.  I am the new TK GA hoping to fill the big shoes of my predecessors.  Each week I will post current nutrition and wellness-related info in hopes of addressing topics that are applicable to your lives here on campus and at home.  I am also available to answer any nutrition questions you may have.

Please shoot me an email at NIUNutritionQuestions@gmail.com to ask questions or provide suggestions for future blog posts.  Any and all nutrition questions/comments are welcome.  If you are wondering about something, more than likely several other readers are thinking the same so just ask.  This blog is here to help you be a healthy and happy student here at NIU.

Fall semester can be challenging to find your groove, but a healthy lifestyle can make that transition a bit easier.  So go out for a walk before the cold settles in and enjoy all the wonderful fresh foods that warm weather brings.  They won't be here much longer!