Southern Utah University Nutrition

{grain spotlight: quinoa}

2010-04-19T15:53:00.000-07:00

image via {here}

We all know about and probably eat a lot of wheat, but do you know much about quinoa? Quinoa is actually not a true grain, but for all intents and purposes, we consider it a grain in terms of its nutrient content. According to nutritiondata.com, quinoa is "low in Saturated fat, and very low in cholesterol and sodium. It is also a good source of folate, magnesium and phosphorus, and a very good source of manganese." It is also considered a complete protein (meaning it contains all of the essential amino acids required by the human body). As an added bonus, quinoa is gluten-free and a great alternative for those following a celiac diet.

Quinoa is cooked like rice (i.e. boil, simmer, fluff, final steam) and so can be used in many recipes as its replacement. Quinoa grains are smaller and more delicate are could be compared to a very light couscous (the pasta). I hope you get an opportunity to give quinoa a try! I've listed a few of my favorite recipes below!

Quinoa and Apple Salad with Curry Dressing
Quinoa Stuffed Peppers
Spanish Quinoa

{in season now: artichokes}

2010-04-05T14:34:00.000-07:00

image via {martha}

Mmm mmm. I love artichokes. Love 'em. Artichokes are a "good source of dietary fiber, good source of vitamin C, good source of folate, and a good source of magnesium." We love to buy tons of them in the Spring and eat them for almost every meal, though I noticed our first choice of condiments gravitates toward the not-so-healthy mayonnaise and melted butter. Sound familiar to you? I've listed some alternative ways of eating artichokes that may fare better for your body. Any other favorite recipes out there? Any vegetables you'd like to know more about?

Stuffed Artichokes though I drastically cut back on the onions by about half
Almond Saffron Dip
Try brushing with lemon juice and olive oil and grill them!
Braised Artichokes
Dipped in your favorite hummus
Dipped in an Italian salsa verde
Dipped in a simple vinaigrette

More on artichokes:

Facts

{king of kings:fiber}

2010-03-17T12:22:00.000-07:00

Fiber in your cereal. Fiber in your drink. Fiber in your car? Okay, maybe not really in that last one, but fiber is everywhere! Hailed as a "king of kings," fiber has been the topic of nutritional conversation for some time. But why, do you ask? Let me tell you! The current daily fiber recommendation is set for 38 grams of fiber for men and 25 grams of fiber for women.

Did you know...most people get anywhere from 12.1 to 19.5 g of fiber per day? That's well beneath the current recommendation.

Fiber has many functions in our bodies. Some of these functions include:

Your stomach empties slower (due to fiber hydration), allowing you to feel more full (thus eating less).
You may absorb less fat and cholesterol and protect your heart.
You may increase fecal bile acid excretion (may lower risk of colon cancer).
Some fibers act as prebiotics (promoters of the "good" bacteria in your colon which in turn support good health).
You may "increase fecal bulk, increase frequency of defecation, and reduce intestinal transit time" (especially rice and wheat bran...good for treating constipation). These things decrease the likelihood of the interaction between carcinogens and your colon cells thus lowering your risk of cancer. The water absorbed from the fiber allows for less strained bowel movements and therefore reduced risk of hemorrhoids and diverticulitis.
You can curb your blood sugar.

So how do those all important recommendations translate into real life? Eating any (or all) of the following will help increase fiber in your diet.

Legumes- if you're not used to eating many legumes, start out slow so your body can acclimate
4 1/2 cups of fruits and vegetables each day
3 servings of whole grains each day
Choose breads that say "100% Whole Grain".
Sprinkle some ground flaxseed in your oatmeal, pancakes, or baked products.
Eat your breakfast- it's an easy source of whole grains and fiber.
Eat whole fruits and vegetables instead of the juice.
Eat the skin on your vegetables and fruits.

Sources: ADA Complete Food and Nutrition Guide
Advanced Nutrition and Human Metabolism
ADA Position Paper

{book review: ADA's Complete Food and Nutrition Guide, 3rd Edition}

2010-03-09T18:34:00.000-08:00

As briefly mentioned in my last post, ADA's Complete Food and Nutrition Guide is an awesome companion for anyone looking for some practical nutritional information based on current recommendations. This book is incredible for many reasons. Let me tell you why I like it:

The book is divided into easy-to-navigate sections that simply breakdown into easy-to-navigate sections such as basic nutrition, planning, shopping, safety, eating out, food for every age (infants, kids, women, and the elderly), athletes, vegetarians, and more.

It is jam packed with check lists, self evaluations, sample menus, recipes, tips, and answers to common questions we encounter every day.

Duyff addresses a lot of common concerns and popular ideas that float around the nutrition world.

What I love the best about this book is the fact that no one has to sit and read from beginning to end to get something from it. If you want to know more about feeding your kid sister, you can read about kids and nutrition. If you want to read about supplementation, you can read about supplementation. Duyff has even organized each chapter in easy-to-read sections that are never overwhelming or condescending. This is accessible nutrition. The reader can go into more depth if they are interested or start with the very basics. Nutrition is attainable for anyone on any level.

Below are some example headers from different sections of the book I found interesting:
"Hot Topic: Glycemic Index"
"Functional Nutrition- Prebiotics and Probiotics: What Are They"
"Kitchen Nutrition: Milk Plus"
"Have You Ever Wondered?"
"Supplements: Questions to Ask an Expert"
and lots more!

{one minute breakfasts}

2010-03-09T16:21:00.000-08:00

On a recent trip to the library, I picked up a copy of American Dietetic Association Complete Food and Nutrition Guide by Roberta Larson Duyff, MS, RD, FADA, CFCS. The book was copyrighted in 2006, but still contains a lot of great information and tips.

One of my favorite tips was a small section entitled “One-Minute Breakfasts!” It has got to be one of the best lists I have seen on the subject that could be so helpful and customizable to any individual. For example, if she says to use berries or canned peaches, you can substitute bananas for the berries or fresh peaches for the canned. I think the idea was to provide basic ideas and patterns off of which you can build a breakfast more suited to your personal preferences. Perhaps you already eat some of these. Perhaps some ideas here are new to you. AND... Duyff notes that each breakfast includes 3 or more food groups (bonus!).

So here they are- give breakfast a try! You’ve always got one minute (or two) to spare for the most important meal of the day!

· Ready-to-eat cereal topped with sliced banana, sunflower seeds and yogurt

· Bran muffin and yogurt topped with berries

· Peanut butter or hummus on whole-wheat toast or soft tortilla, and milk

· Cheese or lean-meat pizza slice and orange juice

· Instant oatmeal topped with dried cranberries and grated cheese*

· Breakfast smoothie (milk, fruit, and bran, whirled in a blender)

· Toasted whole-wheat waffle topped with fruit, nuts, and ricotta cheese

· Granola topped with canned peaches and yogurt

· Whole-grain bagel topped with fruit chutney, baby carrots, and milk

· Lean ham or deli meat on a toasted English muffin, vegetable juice

· Low-fat yogurt with granola and cut-up fruit mixed in

· Heated leftover rice mixed with beans, peppers, and cilantro, and vegetable juice or milk

· Heated leftover rice with chopped apples, nuts, and cinnamon, and fruit juice

· Breakfast wrap with cut-up fresh or canned fruit and yogurt cheese, rolled in a whole-wheat tortilla, and chocolate milk

*A side note from me!

I don’t think Duyff intended that you place grated cheese on top of your oatmeal. I think her use of the italic “and” was more to indicate separation of parts of the meal (i.e. juice in additional to your muffin topped with lean meat).

food safety

2010-02-28T13:44:00.000-08:00

image via {fightbac.org}

Not only is the nutritional quality of our meals important, but the preparation and safety are important to our well-being as well. While most of these may seem like no-brainer basics, some are common mistakes we all make in our kitchens every day. Below are a few safety tips to keep in mind at home by yourself or at holiday and family gatherings:

Keep hot foods hot and cold foods cold; hold hot foods at temperatures above 140 degrees F and cold foods below 40 degrees F. The range between 40-140 degrees F is called the Danger Zone due to its optimal bacteria growing nature.
Don't leave food out of the fridge for more than 2 hours.
Clean, Separate, Cook and Chill- wash hands and surfaces often, don't cross-contaminate, cook to proper temperature, and refrigerate promptly. Here is an easy reference list for safe internal temperatures!

For more food safety tips and information, be sure to follow the links above and visit these sites:
foodsafety.gov
fightbac.org
Turkey Tips from ADA

{American Heart Month}

2010-02-16T14:30:00.000-08:00

It's that time of year again- American Heart Month! Because heart disease remains the nation's number one killer, February has continued to remain American Heart Month since its beginning in 1963.

According to the CDC, the following are risk factors for heart disease:

Arrhythmia (defined as "disorders of the regular rhythmic beating of the heart" by the AHA)
Heart failure
Peripheral artery disease (PAD)
High cholesterol
High blood pressure
Obesity
Diabetes
Tobacco use
Secondhand smoke

While most students on SUU's campus may not be at high risk for a heart attack or stroke in the very near future, we are at an important time in our lives when we can make lifestyle changes that can lessen the likelihood that we suffer from them in the future. Our diet, physical activity, smoking and alcohol consumption play an important role in our heart health. Below are some of the current recommendations that can start you on your way to protecting your heart.

Avoid trans fat
Limit saturated fat (<7% of your total daily calories)
*Just to give you an idea of what that looks like- 1 tablespoon of butter has enough saturated fat to get you half way there - saturated fat being about 3% of your total daily calories
*Avoid fats that are solid at room temperature
Consume less than 300mg of cholesterol daily
Eat that fiber! Try for 25-30g fiber each day
Aim for less than 1500mg of sodium per day
*One teaspoon of table salt has about 2300mg sodium
Spend at least 30 minutes engaged in physical activity most days of the week
Quit smoking
Limit alcohol consumption

Now you know, so do something about it! Look out for your heart!

Check out these additional resources on heart health!
CDC
American Heart Association

{in season now: kale}

2010-01-27T16:12:00.000-08:00

image via {marthastewart}

Kale. Kale. Have you heard of it before? Up until this last year, I had never heard the word. Kale is one of those dark, leafy green vegetables. While, spinach has always been one of my favorites, kale has moved up on the list (and maybe even surpassed my dear spinach). Kale is a more hardy green unlike the delicate baby spinach we often eat in salads. I love adding kale to my soups and pastas because its hardiness is enough to stand up to moisture and will still have that bit of crunch (versus sogginess) that I love so much. Kale is an excellent source of vitamins A and C, as well as a good source of calcium and potassium. If you haven't tried kale yet, or haven't enjoyed it in the past, try some of my favorite recipes below- you may just love it!

Kale and Potato Soup with Sausage- I like to half the amount of sausage and stir 1/2 cup of skim milk before serving for a bit of creaminess. Try substituting sweet potato for the regular potatoes- the spice and sweet of the sweet potato really balance nicely. This is probably my favorite winter soup.
Kale Chips- I spray PAM in place of the olive oil...seems easier to me
Tossed in any pasta dish- I like whole wheat orzo, kale, roasted bell peppers tossed in a garlic and balsamic vinegarette or this one- Spaghetti with Braised Kale
Giant Chipotle White Beans- I usually half or quarter the cheese just because I am not the biggest cheese fan. or try the original.
Kale and Potato Puree- I usually substitute skim or 1% for the cream.

More info about kale

Changing the Way We Eat on Upper Campus

2010-01-27T15:20:00.000-08:00

Have you ever noticed the lack of food availability on the upper side of campus? Have you noticed your only choices include vending machines? Candy and cookies don’t exactly make for the most nutritious snack or lunch. SUU nutrition majors, Bryn Wood and Katie Hamrick, are working toward a change here at SUU. Partnering with Chartwells, Wood and Hamrick are conducting a one week trial this week from 11 am to 1 pm on the upper side of campus in the lobby of the General Classroom building. Soup, sandwiches, yogurt and more will be offered. If you want better food options on the upper side of campus, please purchase lunch this week in the General Classroom building so these more nutritious options may be available for you and your fellow Thunderbirds that reside on upper campus for years to come.

Please leave comments, ideas, etc. so they can be forwarded to Bryn and Katie. Also see the poll on the side.

See additional press here and here.

a better breakfast

2010-01-14T13:17:00.000-08:00

image via {marthastewart}

Let's talk about building a better breakfast.

I love breakfast. Period. Perhaps it is because I wake up at 4:30 in the morning and am in desperate need of energy. Maybe. I, however like to attribute this affection to the utter deliciousness of some familiar breakfast items (admittedly most of these being sweet dishes). In fact, I enjoy them at most any time of the day.

Below, I have separated my favorite breakfast recipes/ideas into classifications. You'll notice there are no egg recipes. This is not because eggs are unhealthy (actually, they are pretty awesome in some ways), but because I am weird and get freaked out by eggs in most egg-y forms (unless they're just baked into something).

Smoothies
Any combo of fruit, plain yogurt, flax, wheat germ, and sometimes a dab of spinach. My current favorite has cranberries, oranges, plain yogurt, flax, wheat germ, and a bit of honey.
Muffins*
No Oil/Egg Pumpkin Pecan
Gnarley Muffins
Blueberry Muffins
Butternut Squash Muffins- a little more labor intensive, but very good
Pumpkin Pomegranate Muffins -a little chopped chocolate is pretty fantastic as well...one of my faves
Grains
Cream of Wheat...the lumps are the best part
Baked Oatmeal -I like to use mashed bananas/applesauce instead of the butter with 3/4c brown sugar for 25-30min
Or just regular oatmeal topped with plain yogurt and berries
Random
Breakfast Bars- I usually just spray the pan with Pam instead of buying expensive walnut oil and sometimes will just use rolled oats for the spelt flakes when I don't have those on hand.
Nonfat vanilla or plain yogurt with fruit and granola (I like this, this, and this recipe)
Any favorite healthy breakfasts out there? Maybe some more savory ideas?

*A note about substitutions:
Don't want to use eggs? I have had much success with this recipe. It won't give you that same egg-y taste, but does act a bit like a binder, not to mention adding some yummy omega-3s.
You can also try substituting half the white flour for whole wheat flour. Or try whole wheat pastry flour.
Try substituting yogurt, applesauce, mashed bananas or squash for oil if you like.
Keep in mind that these substitutions may not always result in the exact same muffin the original recipe yielded, but these do add extra vitamins to your muffins and you may end up liking the new version even better!

vegetarian living

2010-01-09T09:10:00.000-08:00

image via {marthastewart}

While vegetarianism has always been rather prevalent, I can't help but notice that it has become an ever increasingly popular lifestyle choice, especially among young college age and high school students with whom I have come into contact. While I am sure many people do their research to ensure they continue to have a balanced diet, I think of those individuals who blindly go about picking and choosing their foods without paying attention to certain vitamins and minerals that they may be seriously lacking. Pulling directly from the American Dietetic Association's (ADA) website, here are some vitamins and minerals of concern to which you may want to pay particular attention.

Calcium
Predominantly found in dairy products. However, if you are seeking to avoid even dairy products, you may want to seek your calcium from sources such as: calcium fortified cereals, juices, tofu, and soymilk, dark leafy greens, and almonds.
Iron
A mineral best found in red meat. You can increase iron absorption by including a source of vitamin C with whatever iron source you choose. Sources include: beans, dried fruit, fortified cereals and pastas, and dark green vegetables. Protein
While most Americans seem to get plenty of protein, I will make mention of protein since the ADA mentioned it as well. Some sources of protein include: beans, whole grains, soy products, dairy products, eggs, and nuts.
Vitamin B12
As stated by the ADA, "B12 is found in all foods of animal origin, including eggs and dairy products. An adequate intake of vitamin B12 is generally not a concern for vegetarians who eat some dairy products or eggs. Strict vegetarians or vegans, however, may need to supplement their diet by choosing a fortified breakfast cereal or by taking a vitamin B12 (cobalamin) supplement of no more than 100 percent of the Daily Value. Good sources of B12 include: vitamin b12-fortified foods (nutritional yeast, soymilk, meat analogs or ready-to-eat cereals. Be sure to check the label.), dairy products, eggs."
Vitamin D
Studies show that non-vegetarians and vegetarians alike may be vitamin D deficient, so it is important that we think about this vitamin. Your body can make vitamin D when your skin is exposed to direct sunlight. It is also a fortification made to most dairy products in the United States. If you choose not to consume dairy products, some good, worthwhile sources include: eggs and fortified foods such as cereals, fortified orange juice, and soymilk.

As always, it is best to check your food labels and to be sure you are getting a wide variety of fruits and vegetables. Below are some great resources for those of you following a vegetarian diet. Be sure to check out the ADA's Position Paper on vegetarian diets for more information on vegetarianism and additional vitamins and minerals of which to be mindful.
MyPyramid
American Dietetic Association
ADA Position Paper

HFCS = Holla for Corn Syrup

2009-11-30T05:18:00.001-08:00

Hey my friends, just a little info today. It won't change your politics, it won't change your religion, but it may just change the way you eat...

High fructose corn syrup (HFCS) has gotten a bad rap in recent years, mostly because its increasing use correlates with an increase in obesity. Does HFCS really make us more obese than regular sugar? It is still debated, but my conclusions are that it probably doesn't. I read a few papers in the Advanced Nutrition course taught by Matt Schmidt, and concluded that high fructose corn syrup is not any worse for you than sucrose (table sugar). Sucrose and HFCS are both about 50% glucose and 50% fructose. Some people believe that fructose is not digested in the same way as glucose, which may lead to weight gain. However, all that hype really only matters when you eat pure fructose. The real scare is just eating too much sugar in whatever form, and thus too many calories, which can lead to weight gain. Overuse of HFCS and sucrose really affect your body in the same negative ways, but every manufacturer and their mom use HFCS because it is less expensive than table sugar.

For more about what the American Medical Association and the American Dietetic Association are saying about HFCS, click here. Some health professionals are trying to undo the damage that has been done against HFCS, opposing the research that says HFCS is worse for you than regular sugar. However, other health professionals don't care to set the record straight. These "sideliners" may believe sugar and HFCS to be equal evils, but they also believe that the more people are scared of HFCS, the more likely they'll be to stay away from it, which is really not a bad thing. We may just see a more healthy, non-diabetic, non-obese population if we spread evil rumors about HFCS. Maybe we should consider the fight against obesity and diabetes more important than the restoration of HFCS's reputation. Besides, no worries, the Corn Refiners' Association will have faith restored in HFCS before we know it.

Thanks for reading- Heather

To Carb or Not to Carb

2009-11-13T17:25:00.000-08:00

To Carb or Not to Carb, isn't that the question?...Before you diet, let's discuss:

What are Carbohydrates? Carbohydrates are compounds made of simple and complex sugars. They contain carbon and water (hydrogen and oxygen). Most carbohydrates come from plant sources; milk sugar is the only carbohydrate derived from animal sources. There are six sugars important in understand carbohydrates. Fructose (fruit sugar), glucose, and galactose (rarely occurs freely in nature but is found in milk sugar) are all monosaccharides or single sugars. Lactose (galactose + glucose), maltose (glucose + glucose), and sucrose (fructose + glucose) are dissacharides or pairs of single sugars linked together. Glucose is the most important sugar in the body, all other mono and disaccharides are converted into glucose in the body. When it is stored in the body -muscle or liver- it is called glycogen. Stored in plants, glucose is referred to as starch and is nutritive for the human body.

Why do we need Carbohydrates? There are only three nutrients that provide energy to the body: carbohydrates, protein, and fat. Proteins and fats can't accomplish all functions of the body, we need carbohydrates. In fact, carbohydrates provide energy that our brains and central nervous systems need to function. The glycogen stored in muscles is for emergency use- it fuels quick action. After the initial muscle glycogen storage is gone, glycogen from the liver and glucose from the digestive tract kick in for continuing muscle activity. The more carb a person eats, the more glycogen muscles store providing longer support in physical activity.

Too much Glucose? Too much carb without exercise has its consequences. In order to handle the extra glucose, the body's tissues shift to burn more glucose for energy instead of burning fat. This leaves more fat to circulate in the bloodstream until it is picked up by fatty tissues. If the glucose is still too much, the liver will convert the glucose into smaller compounds known as fats; which will circle in the blood system until picked up again.

How do I know how much to take in? The dietary recommendation intake (DRI) suggests that most people consume between 45% and 65% of total calories from carbohydrate. Each person is going to vary and there is no single answer to any food tip. Check out eatright.org to find out where your energy sources should be coming from.

in season now: apples

2009-11-07T13:50:00.001-08:00

image via powerpoint

Apples. Have you noticed that they are virtually everywhere this time of year? Well, I have. In fact, just last week I was given a 10 lb bag of apples and immediately thought, "What in the world am I going to do with a 10 lb bag of apples?" Ya, I was pretty much stumped. So after some research, I am here to tell you- it can be done!

Before I show you what may be new ways to use them, I feel like it is my duty to tell you of the nutritional components and benefits of apples. Besides being a good source of vitamin C, apples are a fantastic source of fiber. One large apple contains about 5 grams or 20% of your daily fiber recommended intake.

Washington has an excellent database of apple ideas and recipes- a lot of things of which I hadn't ever thought. Here are a few of my favorite uses for apples as of late:

Applesauce served alone or with pork chops
Apple Butter
Apple Butter (if you intend on canning it)
Apple Chips
Muffins
Apple Crisp
Sausage and Apple Stuffing (I like to use chicken sausage, whole wheat bread, and omit the liver)
Chicken Salad with Apple and Basil (Try substituting thinly sliced spinach or tarragon or mixing in a good spoonful of plain yogurt for that creamy taste.)
Cheddar and Apple Sandwich (try it like a panini)

Be sure to check out Eat Right's Top 10 Ways to Enjoy Apples!

Do you have any favorite apple recipes?

Food Stamp Challenge

2009-11-03T17:17:00.000-08:00

Earlier this semester, our Community Nutrition class took a challenge that is gaining popularity in the United States. Eat on $4 a day for 5 days. No free food acceptance. The "food stamp challenge" is supposed to simulate what it would feel like to live on food stamps and/or be food insecure (food stamps is known today as SNAP, Supplemental Nutrition Assistance Program). The easiest way to do this, of course, would be dollar TV dinners and cans of refried beans - but being a stubborn nutritionist, I thought I could eat healthy on not much money without blinking an eyelash. I was right about being able to eat nutritiously for little money, one just has to have the know-how. But I was wrong about two things.

First, I had a rough time eating only broccoli, tortillas, bread, oatmeal, green peppers, grapes and the other sustenance food I bought. Somehow in my excitement of "the challenge" I forgot that my eating habits aren't that great, nutritionist though I am. Basically I eat whatever I want whenever I want. This is the first time in my life I have ever had to restrict my diet. It was a mental strain, especially as others around me continued to eat whatever they wanted. I broke down the fourth day and bought some iced oatmeal cookies for $1.08 (don't worry, I still was under the $20 limit).

My second incorrect assumption was that I would know what it felt like to live on food stamps. I did not learn this. I learned how it felt to be food insecure. Those can be one and the same, but they can also be two very different things. In both my research and in my own experience (purchasing groceries weekly for clients who use food stamps), I have found plenty who say they do not starve on food stamps, but also plenty who say they can’t qualify for food stamps and are starving. Others have commented to me that they see people on food stamps buying uncommon and expensive foods. I know personally those who I buy for are certainly not starving.
This experience did not put me in the shoes of those on food stamps, but it has enlightened my view on the flawed system I live in - one where tax payers’ money can go to artichoke hearts and filet mignon for some while others go hungry because they cannot qualify. I do not have a solution. But as I have learned through the years, I can make the biggest difference by starting where I am, helping those near me get the food they need.

For a different view on the food situation in America, see CNN reporter Sean Callebs' experience on the food stamp challenge. $176 for food for a month. Callebs was a proponent of the portion of the stimulus package that fed into the SNAP program. Go here to read why.

More reflections of Congress-men and -women who have taken the challenge can be found at this site, as well as a great debate with pro and con comments.

Thanks for reading,
Heather

Sources?

2009-10-30T13:40:00.000-07:00

There are enough fad diets and myths regarding nutrition out there to confuse anybody! All of this information comes in the form of word-of-mouth, media, and internet sources. Our job as consumers is to assess the accuracy of the information. When you decide to research diets and products online, you will find that most of them have their own website. Websites tend to include both FAQ and testimonials that can sway anybody looking to use the product.

But who can you rely on to provide accurate answers to your questions? First suggestion, talk to a Registered Dietitian. They have studied and explored many of these myths so they can educate those who are curious and in need of help. Registered Dietitians love to help people become healthy and happy and can help you in deciding what options are best for you.

If you are looking at purchasing a book about diets or myths, check to see if they are listed as credible on the American Dietetic Association website. This awesome website can be used for many resources, but if you want to look at their "Good Nutrition Reading List" visit www.eatright.org/gnrl. You can look up information for diabetes, sports nutrition, and food facts, along with many other topics that may be of interest to you. They even have a link that will connect you to reliable nutrition sources online and in newsletters.

counting calories

2009-10-24T14:42:00.000-07:00

A few weeks ago, we got an email from a reader asking us for online calorie counters and trackers. We thought we would provide that information for everyone as well as some additional helpful information.

Why count calories? For some, it is a great way to track their progress toward the goal of a healthier weight.

Theoretically, if you consume less calories than you burn, you will lose weight. If you consume more calories than you burn, you will gain weight. If you find a balance then you should be able to maintain your weight. Where to go from here?

If you want to go the calorie counting route to achieve your healthy weight, set a realistic weight goal. Then, determine the amount of calories your body needs. This can be done with a formula or by simply using MyPyramid.gov to enter in your age, sex, weight, height, and physical activity level. MyPyramid will then calculate an estimate of your caloric needs. To safely lose or gain weight, you can decrease/increase your calorie consumption by up to 500 calories per day.

Here is a list of online calorie counters:
MyPyramid Tracker
CalorieCount
Nutrition Data Tracking
My Calorie Counter
The Daily Plate

Hope this has been a helpful source of information on calories for weight countrol.

Be sure to check out this very helpful page on achieving a healthy weight. Check it out here!

The Right Way to Eat Out

2009-10-20T08:41:00.000-07:00

A typical conversation when close to dinner time in my home:
Me: "Well babe, what do you want for dinner?"
Kevin: "Um, yes." (meaning, my husband does in fact want dinner)
Me: "How 'bout rice and chicken? How 'bout tomato soup and grilled cheese? How 'bout hamburger helper? How bout..." (my list gets less nutritious as I progress)
Kevin: "How 'bout Papa Murphy's?"

We all do it, and we all know we shouldn’t. Eating out is hard to resist. The choice is really ours, and if we have reasons for doing it, talking ourselves out of it is tough (if you want to be argued out you should watch Michael Moore’s “SuperSize Me”). In my personal opinion and in the opinion of most dietitians I've met or heard, there is no real correct way to eat out. Money-wise, it is not cheaper long-term, as shown in many studies (see this article for comparison cost of homemade burger vs. fast food burger). And health-wise...well, we all know it's definitely not healthier. However, in our day-to-day decisions, many other factors sway us either to eat out or not to eat out: time, fuel costs (trips to restaurants), quality (taste and freshness), education (would you like to learn to cook?), and maybe even family values (prepare and share meals) if we currently live with a family.

If we can't talk ourselves into eating at home, there are many things we can do when faced with a menu. Here are some tips:

- Hold the mayo: In fact, hold all the sauces. They are big calorie contributors.
- Drink water: Alcohol and soft drinks add a huge chunk of calories that are hard to see. Nearly half of the extra 200-300 calories Americans get everyday now are calories from drinks. We all don't get enough water anyway!
- Go for the grill: Grilled meats instead of breaded or fried, you know its more healthy.
- Order first: So that you are not swayed by others' orders that sound delicious, probably are delicious, but are less healthy options.
- Eat mindfully: Pay attention to your body and stop when you are full! Studies on the French have shown that because they eat slowly and enjoy their food, they are a less obese people.

These are just a few tips to help. There are more great tips out in the world wide web (this article gives healthy choice tips for each type of restaurant), but its up to you (and me!) to make the choice to eat what we know we should.

Health Fair 2009

2009-10-15T11:22:00.000-07:00

This past Saturday held the timing for this years Health Fair at Valley View Medical Center. As our calendar announced, another group in our Community Nutrition class sponsored a booth supporting family health emphasizing exercising together. They developed and found different brochures to better inform parents and children ways to become active as a family. The feedback showed that kids might know more than we think they do. One activity included placing different food items on a serving tray and asking the kids which items were most healthy. Surprisingly, the kids knew what they should be eating. (I guess the question is.. Why aren't they eating what they should?) Another portion of their booth showed different physical activities that families can enjoy together. The team found promising results with lots of child involvement and parent approval.

Another booth at the health fair, Healthy Iron County, had some pretty revealing facts. The most astounding part of the booth was absolutely eye opening. On their table they had several jars filled with different amounts of yellow plastic fat. When you read what each jar was, you were really learning about how much fat specific items contained. The booth group read nutritional facts from menus all around Cedar City and picked some of the most impressive items that held quite a bit of fat. If you don't find this impressive yet, look to the nutrition facts on your favorite eatout menu and see how many grams of fat are your product. Once you have that number, spoon that amount of shortening into a jar and see how lovely that jar looks as the day wears on. You will find that your stomach no longer will crave that item. Be aware of the items you are taking in, and decide whether or not you want to bring that into your body.

These health fairs are free to anybody, and you can pick up all kinds of free information and gifts. Different clinics from all around Cedar come to the fair to educate the public and give information about how to keep healthy. Some booths even take preventative screenings and let you know where you stand with your health at that time. Cholesterol checks, massages, and eye screenings were all available at the health fair this year. If you didn't experience thefair this year, check it out next year. Usually held each October, these nutritionally beneficial fairs are worth your Saturday morning.

in season now: winter squash

2009-10-10T13:55:00.000-07:00

image via martha stewart

As the weather continues to get more chilly, we begin to see winter squashes everywhere for great prices. Winter squashes include spaghetti, butternut (shown above), acorn, kabocha, and turban squashes. I have included some photos of the squashes below. Winter squash are very good sources of vitamin A, vitamin C, vitamin B6, potassium, and manganese*. Sometimes squash can seem overwhelming to cook due to their large sizing and awkward shapes. I am here to tell you that squash doesn't have to be scary, but can be incredibly versatile and delicious.

spaghetti
image via goodeats

acorn
image via martha stewart

kabocha
image via blisstree
turban
image via istockphoto

To safely peel and cut your squash, cut off part of the bottom of your squash to give it a flat and steady surface. Use a vegetable peeler and slowly peel squash from top to bottom. Cut into smaller more manageable pieces.

Squash "Fries"

Probably my favorite way to eat squash. It's a wonder I don't turn orange more often during the winter months as I eat this so often. It's a perfect accompaniment to a sandwich, soup, salad, or just alone. I love the sweetness of the butternut squash for this. Sweet potatoes work really well too. Feel free to experiment with your favorite spices.

1 winter squash
olive oil (or canola)
1 t salt
1 t cayenne pepper
1 t garlic powder
1/2 t dried ginger
1/2 t cinnamon
Preheat your oven to about 400 degrees Fahrenheit. Peel squash and proceed to cut into thin "fry-like" strips. Toss strips in a bowl with enough olive oil to barely coat the pieces. Sprinkle in salt, cayenne, garlic, ginger, and cinnamon. Spread squash into one layer on a baking sheet and put in the oven. Since I like mine extra crispy, I leave them for 45 minutes to an hour. It you prefer a softer, fluffier fry check on your squash after 30 minutes or so.

Moroccan-Style Stuffed Acorn Squash (original recipe from Martha Stewart)
I really liked Martha's original version, but I made a few tweaks since bulgur isn't a super common ingredient in the college kitchen. Ground turkey also makes a nice and lean substitution.

2 medium acorn squashes, halved and seeded
2 t olive oil
3/4 lb ground turkey
ground cinnamon
ground nutmeg
2 t salt
1/2 medium onion, diced
4 cloves garlic, minced
2 c cooked brown rice
1/4 c golden raisins (try dried apricots too)
2 T toasted pine nuts (or almonds) 1. Preheat oven to 400 degrees Fahrenheit. Place squashes, cut sides down, in a 9x13 inch casserole dish. Bake under tender, 35 to 40 minutes. 2. Meanwhile, heat oil and add ground turkey, a pinch of cinnamon and nutmeg, and 1 t salt. Cooking, stirring frequently, until browned and cooked through. Transfer beef to a bowl or plate, keeping as much cooking liquid in pan as possible. 3. Add onion and cook until slightly translucent, about 5 minutes. Add garlic and cook until fragrant, about 30 seconds. Add remaining teaspoon salt and brown rice. Mix thoroughly. Fluff with fork and add reserved turkey, raisins, and nuts. 4. Scrape out baked squashes, forming 1/4 inch think bowls and fold scooped out flesh into rice mixture. Divide among squash halves, and return to the oven. Bake until warmed and tops are browned, 12-14 minutes.

Here are a few other ideas for winter squash deliciousness:
Baked Squash Gratin with a nice green salad and bread...maybe even with some Thanksgiving turkey
Squash Macaroni and Cheese
Potato and Squash Mash...feel free to use fat-free milk or evaporated milk for the half-and-half
Roasted Harvest Vegetables...great mix of winter vegetables...perfect with a roast or chicken
Beef and Butternut Squash Stew
Roasted Butternut Squash Soup

nutritional data provided by nutritiondata.com

"There are starving kids in Africa..."

2009-10-03T12:46:00.000-07:00

Food security is the access to enough food for an active, healthy life. It means that food is there when you're hungry. If you are food insecure, you are hungry and have no prospects for food.

Face of Hunger - Utah

This last Tuesday the authors of this blog attended a conference in Salt Lake City - the Face of Hunger Utah conference. The majority of professionals in attendance were from food pantries and food banks, and a lot of the seminars held and ideas shared were geared to their efforts in feeding the hungry.

We spent the majority of the way home discussing the day, the speakers, and our opinions. This is what we heard and what we think about it:

Our philosophy: Poverty in America is largely a result of misguided priorities. Hunger is a result of poverty. Thus, to give the hungry a source of sustainable food, they need a source of income. This doesn’t mean handing out food; it means creating jobs and helping them back onto their own feet. Starting a business would be a better long-term solution than starting a food bank.
Giving without receiving: A lot of professionals at the conference were excited to report the increased number of users of food pantries and food stamps. They feel they are reaching those who need the help, and I’m sure they are in part. However, everyone has a different philosophy to help the hungry. The authors of this blog feel that giving the hungry the resources to find a job/career would be a better approach than giving the hungry government assistance to rely on.
School Lunch and Summer Lunch Programs: Programs for hungry children are awesome. We gladly give our tax dollars to the innocent who cannot help themselves.

Face of Hunger - SUU

Under our mentor Cindy Wright, Brooke Nelson (another student in nutrition) and I directed a research study on food security at SUU this year. Our results were a little higher than we had thought they would be. At SUU, 36.2% of students, 22.2% of staff, and 8.6% of faculty are food insecure. They do not have access to enough food for a healthy life. Student and staff food insecurity is very high compared to the 2007 national average of 11% food insecure households, and Utah's 12.5% food insecure households. Food security has probably increased in the U.S. as a whole as we've been in a recession for a year now. However, it seems college students may be more hungry than we think.

If you cannot afford food

SUU HOPE pantry. Location: 185 S 300 W, white house across the street from science building. Phone: 435.586.8864. (You can just walk in and get whatever food you need, no ID)

Iron County Care and Share. Location: 222 W 900 N Phone: 435.586.4962

Would You Like a Drink?

2009-09-27T12:05:00.000-07:00

As a college student, you may hear this question more than once throughout your school career. Maybe you are the student who has chosen to say no, maybe you are the one who will eventually say yes, or maybe you are the one asking. For the latter two, I have some information for you. I am not here to talk you out of anything that you are doing, I am merely here to tell you some information that you may not know.

Let's understand a bit more about alcohol. Alcohol has the ability to enter a cell's structure and denature the protein that ends up destroying the cell. Yummy? Ethanol is the alcohol that we drink, which is less toxic than some of the other types of alcohols. When we drink alcohol, we are drinking diluted forms which decreases the amount that we take in. Because of the smaller amounts, our brain expresses an eurphoric sensation. Alcohol suppresses the inhibitory responses in our brains, giving the excitatory senses more room to shine!

Enzymes in the liver take care of 90% of the alcohol your body holds, and the remaining 10% is secreted through your breath and urine. Our bodies can only break down so much alcohol at one time. If you have taken in more than your body can break down, the extra alcohol will continue to circulate throughout the blood, brain, and organs until the enzymes in the liver can catch up.

So who should not drink alcohol? Easy...

Children and adolescents (It may lead to adult alcoholism and is super illegal)

People of any age who cannot restrict their drinking to moderate levels.

Women who may become pregnant or who are pregnant or breastfeeding.

People who plan to drive, operate machinery, or take part in other activities that require attention, skill, or coordination to remain safe.

People taking medications that can interact with alcohol.

People with medical conditions worsened by alcohol, such as liver disease.

A drink refers to "a dose of any alcoholic beverage that delivers 1/2 ounce of pure ethanol... The percentage of alcohol is stated as proof. Proof equals twice the percentage of alcohol, 100 proof alcohol has 50% alcohol." (Controversy 3 in Nutrition: Concepts and Controversies)

In Utah, the blood alcohol legal limit is set at 0.08%. Here are some blood alcohol levels and their corresponding brain responses.

0.05% - Judgement impaired

0.10% - Emotional control impaired.

0.15% - Muscle coordination and reflexes impaired.

0.20% - Vision becomes impaired

0.30% - Drunk, lacking control

0.50-0.60% - Loss of Consciousness; death

Alcohol ranks third in the country for attributing deaths in the United States each year. Not only can heavy drinking cause car accidents, homicides, and anger-related deaths, it will also have long lasting effects on your own body. Some of these effects include permanent damage to the bladder, kidneys, and pancreas. Stroke, osteoporosis, diabetes, and heart disease risks all increase with large intakes of alcohol.

Some research states that one to two drinks in a day may lower the risk for heart disease in persons over 60 years old. However, anymore than that drink amount will increase that risk. As a young woman, drinking early in life can lead to increase risk of breast cancer by 10%.

The decision is yours. You can say yes to that drink, or you can say no. Just remember that your decision to say yes may not only effect you. Be responsible.

All information for this post was found in "Nutrition: Concepts and Controversies" Tenth Edition by Frances Sizer and Ellie Whitney.

-Bri

beans, frijoles, etc.

2009-09-25T09:38:00.000-07:00

Last week I told you some of the awesome benefits that beans hold (both nutritionally and in budgeting terms). The problem is, I don't think everyone is particularly familiar with the bean's dried form and its incredible possibilities. Don't worry- they aren't as intimidating as they seem, require minimal preparation, and work out to be much cheaper than the canned variety (not that I never use the canned version, but I like to rely more on the dried when I can**). Let me give you a few recipes I use, and steer you in a new direction toward a love of all things beans.

Just Beans

**I make these every 2 weeks or so. If you grab one small bag from the grocery store and cook it as follows, you can divide the drained beans into 3 small baggies and freeze them. They work out to roughly be about the same amount per bag as one can of beans. So 1 bag=1 can....easy peasy

1 16-oz bag of dried beans (any variety)
1-2 teaspoons salt

Dump beans and salt into a crock pot and fill with water until beans are covered by about 2 inches of water. Cook on High until soft (Pintos take around 6 hours while white Great Northerns take around 3...experiment and check on them every 2 hours or so). Drain and store or use immediately.

Not-Refried Beans {adapted from this recipe}

3 cups dried beans (pinto, black, or a mixture of the two)
3 teaspoons salt
1 dried habanero (found in the Mexican section of the grocery store or feel free to add whatever pepper you like...habeneros have a great kick, so if you don't like spice, you may want to add less or none at all)
1 onion, sliced
4-6 minced garlic cloves

Dump all your ingredients into a crock pot and add in about 8 cups of water. Cook on High for about 8 hours. Mash with a potato masher until your desired consistency is reached*. The onions, garlic, and pepper just disintegrate into the beans.

*You may want to spoon out some cooking liquid into a bowl, and add it as you mash. Depending on where I have made them I have needed to take out a lot more water than others. Consistency is really a personal preference, but I have found that 8 cups of water with 2 cups of pintos and 1 cup black beans produces my favorite texture and flavor.

White Bean Dip {from Giada}

I like to make this as a substitute for hummus with a little extra garlic. It works out the best when made with warmed beans (i.e. right after you have finished cooking your batch of Great Northerns). Just bring it to room temperature when you are ready to eat it again. This stuff is highly addictive.

1 bag white beans, drained and rinsed
2 cloves garlic
2 tablespoons fresh lemon juice
1/3 cup olive oil, plus 4 tablespoons
Salt
Freshly ground black pepper

Place the beans, garlic, lemon juice, and 1/3 cup olive oil in the work bowl of a food processor (or strong blender). Pulse until the mixture is coarsely chopped. Season with salt and pepper, to taste. Transfer the bean puree to a small bowl.

I hope a few of these recipes will get you guys as excited and as enamored as I am with beans and the whole legume family. If you don't have a crock pot, you can certainly make these on the stove in a big pot. Just be sure to monitor your heat more often. Below are a few of my other favorite recipes or bean ideas:

White Bean Puree (think white bean mashed potatoes with a smooth, velvety mouthfeel) served with fish or pot roast
Cook and mash white beans with milk, butter, salt, and pepper just like mashed potatoes
Chili with cornbread
Baked beans with corn on the cob, grilled chicken, and salad or coleslaw
Another awesome article with recipes for white beans
Bean burritos/tacos (using either the not-refried bean or whole beans)
Sauteed in with a little bacon and rosemary with a nice salad or even a steak
Tuscan White Bean Soup with toasted garlic bread
Pozole with warmed tortillas, avocado, and sliced radishes (hominy isn't really a bean, but you would cook dried hominy using the same basic method, so I posted it here)

Enjoy!
-Sarah

Gaining the Freshman 15? sophomore 10? junior, senior weight?

2009-09-17T13:19:00.000-07:00

For any of our readers out there who are freshmen and worried about putting on the alleged "freshman 15", or for anyone out there fighting the fatty, sodium-y, away-from-home diet, you've come to the right place. Check out our previous posts on "healthy budgeting basics" and "meals in a minute." Here I will give a few more suggestions, with a shout out to our anonymous reader who wants some ideas for healthy snacks in between or in classes.

If you don't mind being loud:

baby carrots, mmm. Or carrot and celery sticks, if you have time for a little preparation.
crunchy fruits...apples
nuts, any kind, whole and unsalted
sunflower or pumpkin seeds
crackers (goldfish and wheat thins are my fav!)...add hummus if you're adventurous!
crunchy granola bars

If you'd rather be discreet:

boxes of raisins
chewy granola bars (kashi is kind of expensive but super healthy, adding whole nuts into the bar)
not so crunchy fruits...oranges, bananas, plums, pears
string cheese
bell pepper slices (green peppers are in season, good price!)
yogurt cups or tubes

Also, if you're the statistics type, a research study was done at SUU last year on the freshman here. Over the course of one semester, 71.4% of measured freshmen gained weight, with those that gained weight gaining an average of 4.4 lbs. The study also found that about 66% of respondents said their stress increased since coming to college, and of those with elevated stress, 58.3% said they ate more because of stress. Stress could be a contributing factor to weight gain in freshmen at SUU. So chill freshmen! You'll make it. :)

For those freshmen inspired to be a little healthier - next week is FASSST week, classes and seminars put on with just college newcomers in mind. Hillary White, a senior with lots of knowledge, will be teaching classes on nutrition. Tuesday at 12 noon in the Brian Head Room, Wednesday at 9 in the Cedar Breaks room, and Friday at 10 in the Brian Head room. Her presentation will be based on any questions you may have, so go and learn from the best!

For any other questions... nutritionsuu@gmail.com! Thanks for reading :)

- Heather

Meals in a Minute

2009-09-16T19:55:00.000-07:00

Many of us struggle with time and its limits on our day. Whether we are students attempting to attend classes and finish homework, employees clocking in for another eight hour shift, or parents running around town to keep the household running efficiently, we all have those days in which time runs away from us. These days make for some irrational choices related to food. Instead of preparing our own meals, we may decide that the burger joint down the street is quicker and easier and therefore the best decision for the night. But I am here to inform you of a few quick and easy recipes that may change your outlook and calorie intake totals.

Breakfast:

**Cottage Raisin Toast
1 slice raisin bread
¼ cup low-fat cottage cheese
1 teaspoon raisins
Dash of cinnamon
1. Toast bread.
2. Spread cottage cheese on bread.
3. Sprinkle raisins and cinnamon.
Calories: 119 Fat: 2 grams % Fat calories: 12

**Peach Smoothie
1 cup frozen, unsweetened peaches
½ cup nonfat vanilla or peach yogurt
¼ cup nonfat milk
1tsp vanilla
Dash nutmeg
Combine all ingredients until smooth
Calories: 324 Fat: Trace % Fat calories: 0

**Tropical Wake-Up Smoothie
½ cup frozen fruit (banana, pineapple, or peach)
1 cup nonfat yogurt (tropical flavor)
¼ orange juice
Mix all ingredients in a blender until smooth.
Calories: 209 Fat: trace % Fat calories: 0

Lunch:

**Rice Cake Crunch
2 oz. sliced chicken breast
5 cucumber slices
Dash of nutmeg
Dash of celery seed
1 rice cake
1. Place chicken on rice cake and add cucumber.
2. Sprinkle on spices.
Calories: 131 Fat: 2 grams % Fat calories: 16

**Pita Chili Melt
½ large whole wheat pita bread
½ cup canned pinto beans
2 TBS grated low-fat cheddar cheese
1 TBS diced green chili
1. Put beans, cheese, and chili into pita bread.
2. Microwave until cheese melts
Calories: 359 Fat: 4 grams% Fat calories: 10

**Turkey Roll-Up
2 oz sliced turkey
1 carrot stick
1 romaine lettuce leaf
1. Place turkey on lettuce leaf
2. Place carrot on top of turkey and roll up.
Calories: 98 Fat: 2 grams % Fat calories: 18

Dinner:

** Fiesta Bean Burrito
½ cup vegetarian refried beans
1 TBS salsa
1 tsp chopped cilantro (optional)
1 whole wheat tortilla
1. Spread beans over tortilla
2. Sprinkle on remaining ingredients
3. Heat in microwave until warm
4. Roll tortilla and mixture into a burrito
Calories: 206 Fat: 5 grams % Fat calories: 19

**Mexican Pita Pizza
1 small whole wheat pita
2 TBS tomato sauce
¼ cup canned pinto beans, drained and mashed
1 oz mozzarella cheese, grated
Dash oregano
1. Spread tomato sauce on pita bread
2. Add pinto beans
3. Sprinkle with cheese
4. Top lightly with oregano
Calories: 274 Fat: 5 grams % Fat calories: 18

Don't these sound better than the deep-fried foods or cholesterol packing meals? Most of the options are pretty light and therefore allow some room for adding fruits and vegetables or nuts to the mix of the meal. Don't forget your water, instead of the diet-soda.

These recipes are courtesy of Evelyn Troble in "Eating on the Run" 4th Edition

- Brianne

healthy budget basics

2009-09-10T11:34:00.000-07:00

Let's be honest. Balancing our busy lives and student budgets with healthy eating isn't exactly easy or common sense. Our resources are limited and yet the activities we force our brains and bodies to accomplish require attention and love. Since my first day of college, about 4 years ago, I have been on a quest to accomplish this task. I know that when I treat my body nicely, I am able to function to the best of my ability and literally get my money's worth (both in school funds and my general livelihood). Here are some healthy budgeting basics I have discovered:

1. Pack your lunch...and your dinner for that matter

Eating out, both at lunch and dinner, costs not only triple or quadruple the price, but also tends to pack in the "not-so-good" fats and unhealthy "extras" we don't always anticipate.

2. Beans, beans, beans

I don't think I can stress how incredible these are. Not only are they super cheap (I just purchased a 20 lb bag of dried black beans from Harmons for $18), but they are an awesome supply of B vitamins, fiber, prebiotics, and protein. If you were to substitute beans for meat or poultry (whether pinto, black, or white beans) into your meals a few times a week, you would be saving a ton of money and taking out some major sources of saturated fats. Combined with rice, you could get all of the necessary amino acids your body needs. I will be devoting an entire post to these little guys in another week or so.

3. Buy produce in-season

We all know that we need to increase consumption of vegetables, but so often we find they cost us more than we wanted. At 16 cents per packet, sometimes ramen noodles sound a whole lot more appealing to our wallets. However, when you build a menu around the things which are in season, you are much more likely to get your produce for a much better price. Think about it: at the end of the summer, stores were zucchini-ed and corn-ed out. They had more than they knew what to do with, so you could get 5 ears of corn for under a dollar. I will be trying to contribute a post every other week or so to recipes for in-season produce so you don't ever feel overwhelmed and tired of (insert your vegetable of choice here). Here is a great list of fall vegetables you can look for now.

4. Buy low sodium

YOU can control the amount of sodium you put into your body. I usually spend less on a store brand of "no salt added" canned tomato. Why? I don't really know, but it always seems to work out that way for me. I have a theory that a lot of people like the salted version more leaving the low sodium version left at cheaper price just for me.

5. Rearrange that plate

I feel like I was trained as a child to fill the bulk of my plate with meat and leave the rest of the space for grains/starches and veggies. Change the habit! If you dedicate half of your plate to veggies, a quarter to whole grains, and a quarter to meat/protein, you can learn to focus more on grains and vegetables in your diet (thus saving you from the typically high cost of meat/poultry), and add a great variety of color to your plate. After all, "we eat with the eyes first."

This is just a short list of some things I do to save money and keep my diet full of those vitamins and minerals I need.

What are you things you guys do to save money while eating healthy?

-Sarah Calder

Fooling Fat

2009-09-03T10:20:00.000-07:00

Everyone has an opinion when it comes to fat. "Fat is bad and should be avoided at all costs." "Fat is quite delicious and makes any food better." "Fat is easy to overindulge in and is the reason a lot of people are unhappy with the looks of their bodies." Fat actually may be why this certain blog author doesn't like to slouch (belly fat anyone?). And, "fat is the cause of one of the biggest epidemics in the history of the world - obesity." Considering the majority of fatty opinions are negative, what I'm about to tell you may sound crazy. Maybe. You ready? Our bodies need fat. We need fat to survive! From Advanced Nutrition and Human Metabolism, "If fat is entirely excluded from the diet of humans, a condition develops that is characterized by retarded growth, dermatitis, kidney lesions, and early death." (pg. 133, 5th Ed.) What does fat do besides make my back-side grow? It gives us fat-soluble vitamins D, E, K, and A, without which we could all become blind bats with osteoporosis. It's also a component of our cell membranes, giving flexibility and regulating what comes in and out (cuts back on the cost of both cell yoga and border control). And fat cushions, protects, and insulates organs. Think of how cold and bruised our little kidneys would be without fat to protect them against the wiles of our inners. This happy man used fat on the inside and outside to insulate his body (Mike Read, swam the English Channel 20 times by age 39).

Obviously after all it's other functions are completed, fat is stored. And as I'm pretty sure not all of you want to use stored fat for cold water swimming, I will share with you what can be done to cut back on the bad fats while consuming the good fats.

Fatty Profiles

Bad Fats: Trans fat and Saturated fat. Solid at room temp. Raise bad cholesterol (LDL) and can lead to heart disease and stroke. Trans fats are also known as partially hydrogenated oils or fats.

Sources: Saturated fat foods are animal products...fatty beef, lamb, pork, and poultry, cheese, 2% or whole milk, cream, butter. Trans fat foods are fried and baked goods, shortening, and margarine.

Good Fats: Monounsaturated fat and Polyunsaturated fat. Liquid at room temp. Lower bad cholesterol (LDL) and thus decrease risk for heart disease and stroke. Polyunsaturated fats have omega-3 and omega-6 fatty acids, which helps your brain function and your body grow and develop.

Sources: Monounsaturated fats are in olive oil, canola oil, sesame oil, avocados, peanut butter, and nuts and seeds. Polyunsaturated fats are in most vegetable oils, sunflower oil, soybean oil, sunflower seeds, walnuts, and fatty fish like herring, mackerel, trout and salmon.

What to do?

A few suggestions to replace bad fat with good fat are to use oil in cooking not margarine or butter, eat fish over steak, and instead of dressing, bear salads up with a mixture of avocados, tomatoes, and other juicy vegetables or fruits!

The recommendation for total fat intake is 25-35% of calories per day. A couple general suggestions to cut back on body fat would be to drink more water over calorie-containing drinks and to set goals to not eat out as much!

I won't go into very much more detail about fat in your diet because the American Heart Association website has a great section on fat: replacement tips, eating out, recipes, a calculator that shows you how much fat you should be eating daily, and lots of other cool stuff! You should definitely check it out if you feel even half-committed to cutting back on fat. http://www.americanheart.org/presenter.jhtml?identifier=3049042

If this post did not satiate your need for fat (pun intended), don't forget you can always email us at nutritionsuu@gmail.com with questions or ideas!
-Heather

Hello!

2009-09-01T11:02:00.000-07:00

Welcome to the world of nutrition! We are three women ready to graduate with our Bachelors of Science in Human Nutrition. Our goal here is to inform you of our experiences, lessons, and other tidbits of knowledge we have come across through our schooling within this field.
This is where we introduce ourselves and let you know who we are:

Hi guys! My name is Sarah Calder and I am originally from southern California. I have been married for two years and all is well. I love all things nutrition and am super stoked to pursue my degree. I hope we can all learn a lot together and figure out how to work nutrition into our lives every day.

Hey, I am Brianne Noyes. Originally an English major, converted to Nutrition for the sake of my sanity :). I am also married, it's only been a year for me... Graduation is one year away, and I am terrified of the day when I no longer report to the classroom! Nutrition is a challenge (my favorite restaurant is Taco Bell) and I love to learn how to balance my cravings with my health.

Heather Sandall reporting. From Elko, Nevada, but no, I'm not a hick. I'm pretty much the most important in the group, so you should listen to me. Not really, I'm learning just as much as you. The cool thing about this blog is going to be the things we discover along the way.

If you have questions or ideas for posts, email us at nutritionsuu@gmail.com.

We look forward to getting to know you...