Mix In Minerals

Now that you've got vitamins down and are thinking about including them in meals/snacks.  Let's mix in some minerals!

What Are They?

• Minerals are substances that are a part of many cells, including (but not limited to) the hard stuff: bone, teeth, and nails. They are also part of enzymes, and trigger reactions in the body.  Also they are invloved in fluid balance, muscle contractions and nerve impulses.

What Are Some Specifics?

• Calcium - Necessary for building & maintaining bones and teeth, nerve conduction, muscle contraction, blood clotting
• Sources: Milk & milk products, sardines, clams, oysters, tofu
• Phosphorus - Necessary for pH regulation, part of every cell, part of DNA
• Sources: Cheese, egg yolk, milk, meat, fish, poultry, whole grain cereals, nuts, legumes
• Magnesium - Activator of many enzymes and influences metabolic processes
• Sources: Whole grain cereals, tofu, nuts, meat, milk, green vegetables, legumes, chocolate
• Sodium - Regulates body fluid volum and pH
• Sources: Table salt, seafoods, animal foods, milk, eggs, processed foods, in most foods except fruit
• Chloride - Serves as a buffer, enzyme activator, part of hydrochloric acid in stomach
• Sources: Table salt, seafoods, milk, meat, eggs
• Potassium - Regulates cell membrane transfer, necessary for protein and carbohydrate metabolism
• Sources: Fruits, milk, meat, cereals, vegetables, legumes, bananas, potatoes
• Iron - Necessary for oxygen transfer, immune function and cognitive performance
• Sources: Liver, meat, egg yolk, legumes, whole or enriched grains, dark green vegetables
• Zinc - Necessary for metabolism of carbohydrates, protein, and lipids, immune function, and bone metabolism
• Sources: Oysters, shellfish, herring, liver, legumes, milk, wheat bran
• Copper - Component in enzymes, role in energy production
• Sources: Liver, shellfish, whole grains, cherries, legumes, poultry, chocolate, nuts

Not Clear? Send me questions! Niunutritionquestions@gmail.com

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

-----

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!

The Vitamin Alphabet

Vitamins work as regulators in the body.  Additionally they partner with proteins in the body to cause reactions to take place. Sure, but what does that mean?  Where can I find them? Let's work through it...

Vitamin A- Necessary for healthy eyes, skin and digestive tract and nose linings.
                   Food sources: orange and yellow fruits and vegetables, egg yolks, fortified milk, citrus fruits
   
B Vitamins - There are several B Vitamins each with different functions and sources.  They are necessary for healthy skin, growth, hormone production, production of red and white blood cells.
                      Food sources: dairy products, beans, enriched grains, vegetables, meats

Vitamin C - Necessary for healthy bones, teeth, and cartilage and enhancement of immune system
                    Food sources: citrus fruits, broccoli, green and red peppers, Brussels sprouts, potatoes

Vitamin D - Needed for calcium and phorphorus breakdown and use and for healthy bones
                    Food sources: fortified milk, sardines, sunlight

Vitamin E - Necessary for nourishing and strengthening cells.
                    Food sources: whole grains, nuts, vegetable oils

Vitamin K - Necessary for blood clotting
                    Food sources: spinach, broccoli, kale

These vitamins are broken up into two categories: Fat-soluble and Water-soluble.

• Fat-soluble vitamins dissolve in fat and are carried into the blood stream.  This is why moderate amounts of dietary fat is important.  Include Vitamins A, D, E, & K.
• Water-soluble vitamins dissolve in water and are carried into the blood stream.  These are not stored in the body like fat-soluble vitamins, but instead the body uses what it needs then excretes the extra.  Daily intake of these vitamins are espcially important. Include B Vitamins and Vitamin C.

In other words....Eat a healthy, balanced and varied diet to keep up with the Vitamin Alphabet.

Vitamins & Minerals....what's the point?

It's easy to say "I want to eat healthy," but what does that really mean beyond carbohydrates, protein and fat?  It also means, don't forget about your vitamins and minerals!

Vitamins- complex chemical substances that work as regulators. They often act as coenzymes, or partners, with enzymes, the proteins that cause reactions to take place in your body

• Water Soluble - Vitamin C & B Vitamins
• Fat Soluble - Vitamins A, D, E, & K

Minerals- substances that are part of many cells. They are involved in fluid balance, muscle contractions, and nerve impulses.

Vitamins & Minerals assist in ....

• Helping carbohydrates, fats, and proteins produce energy
• Assisting with protein synthesis
• Helping you see in the dark
• Helping to keep the body functioning normally

Follow the blog's future posts for specifics on what each vitamin and mineral does for you body and where you find them in food!  Specific vitamin/mineral questions? Send me an email niunutritionquestions@gmail.com!

Hot Topic Tuesdays - Acai Berry

I type "Acai Berry" into Google and 3,390,000 results pop up from "Lose Weight!" to "Acai Berry a SCAM!"  What's right? What's wrong?  Let's clear the air.

• What is it?
• The acai berry (pronounced ah-sigh-EE) comes from the acai palm.  The berry is about the size of a grape and is green until it ripens to a dark purple.
• From Central and South America.
• The berry is too delicate to be brought to the US whole so the juice is most commonly seen here.
• Why is it famous?
• The berry was originally promoted as a "Superfood for Age-Defying Beauty"
• Claims state the berry will help fight heart disease, help people lose weight, prevent aging, stop cancer, improve sleep and so many more.
• Does it work?
• According to the American Dietetic Association limited research is available to support health claims.
• Research can not agree on the amounts of antioxidants available in the fruit.
• Additional research is needed.
• Bottom Line
• The advertiser's claims of improved health can not be supported with current research.  The antioxidants found in two cups of various fruits and two cups of various vegetables per day provides the recommended amount of antioxidants for adults.

So thinking about jumping on the Acai Berry Train? Do your research! Want a tried and true way to increase overall health?  Eat your fruits and veggies!

Be Smart, Eat Safe

September is National Food Safety Month!


So, you’re a student living off dorm food, you don’t think food safety applies to you….WRONG!

• Wash those hands!
• Walking into the cafeteria you can help keep everyone healthy whether you’re just grabbing a sandwich, you still may be adding condiments and sharing germs.
• Keep it cold!
• Taking some food to-go from Stevenson? Eat it within 2 hours to stop it from spoiling. Otherwise find a fridge and use it. What needs refrigerated? Salads, sandwiches, hot leftovers, dairy products….just to name a few.
• Microwave rules.
• Using a community microwave? Keep it clean. Cover food containers when microwaving and if it splatters, wipe it up!

Pack your bookbag with some essentials like hand sanitizer, disinfectant wipes, and an insulated lunch bag with a freezer pack.

Have some unanswered food safety questions? Check out http://www.homefoodsafety.org/index.jsp for some more info. Or shoot me an email at niunutritionquestions@niu.edu.

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.