Category Archives: Resources

Nutrition Resources

Spring into Seasonal Fruit and Vegetables

It is hard to believe that spring is here (literally). With the start of a new season means different fruits and vegetables are in season as well. As far as fruits and vegetables go, spring is considered to be March, April and May. When a fruit or vegetable is in season it means is at its peak of flavor or harvest. Not only will the flavor be optimal the price will be the cheapest. Next time you head out to the grocery store be sure to try some of the following items that are in season right now!

strawberriessnow peasmango

Remember, you can enjoy the taste of any fruit or vegetable year-round by using fresh, frozen, canned, dried, and 100% juice – it all counts!

Apricots 
Artichokes 
Asparagus 
Barbados Cherries
Belgian Endive
Bitter Melon
Broccoli
Butter Lettuce
Cactus
Chayote Squash 
Cherimoya
Chives
Collard Greens
Corn
Fava Beans
Fennel
Fiddlehead Ferns
Green Beans
Honeydew
Jackfruit
Limes
Lychee 
Mango
Manoa Lettuce
Morel Mushrooms
Mustard Greens
Oranges 
Pea Pods
Peas
Pineapple
Purple Asparagus
Radicchio
Ramps
Red Leaf Lettuce
Rhubarb 
Snow Peas
Sorrel
Spinach
Spring Baby Lettuce
Strawberries
Swiss Chard
Vidalia Onions
Watercress
White Asparagus
 
limesartichokeswiss chardpineapple

Reference: http://www.fruitsandveggiesmorematters.com

 

National Nutrition Month

Coming to the end of February means that National Nutrition Month is just around the corner. Every March is National Nutrition Month and every year UND celebrates March with many nutrition related activities. This year UND is offering a recipe contest, Student Iron Chef, Lunch and Learn, food drive, grocery bingo, and a wellness screening.

NNM 14

The Delicious and Nutritious Recipe Contest will be going on the majority of the month. The recipe submission deadline is March 21; to find out details about this event click on the following link.

http://und.edu/health-wellness/wellness/nutrition/index.cfm

recipes

Student Iron Chef Contest Semi-final dates of the competition are March 3rd and March 4th. The final competition will take place on March 11th. Groups of students will be creating a dish consisting of Alaskan Salmon, YUM.

UND student iron chef

A food drive will take place for the whole month of March. Non-perishable food items and personal care products are appreciated. Donation boxes will be placed throughout the campus.

 food drive

Grocery Bingo will take place on March 28th at 9pm in the loading dock. It is free to all students and it’s a great way to win free groceries and meet students.

 grocery bingo

A lunch ‘N learn will be held on March 26th in Gamble Hall from 12:30pm to 1:30pm in room 225. This event is part of the Deans for wellness initiative; it is open to all staff, faculty, spouses and partners of the College of Business and Public Administration. You can RSVP to this email:

 laura.dvorak@und.edu

The wellness screening will be held at the EERC on March 5th. It is open to faculty, staff, partners and spouses. This is an appointment only event to make an appointment click the following link.

www.und.edu/workwell

Oh no! Not the Candy!

Many of you will be celebrating Valentine’s Day on February 14th with a significant other or maybe just a friend. Instead of going for the candy this Valentine’s Day, indulge your sweetheart with a heart healthy gift or date.

During this time of year stores are filled with red, pink, and heart shaped candies in all flavors and sizes. If you cannot resist eating candy this Valentine’s Day, here is a candy that outshines the others when it comes to nutritional value. Dark Chocolate with 65% cocoa has been shown to have heart-helping flavanols when ate in moderation. So if you are looking for a candy fix look for the dark chocolate.

healthy-hearts-valentines-day-recipe-photo-420-FF0208EFCA501

A few things to make this Valentine’s Day heart healthy include; cooking at home, getting a fruit basket, and portioning your treats.

Cooking at home is heart healthy because you can control the amount of food you eat. Another advantage is you can cut out sodium from recipes; swap spices for salt and avoid prepackaged seasonings. If cooking at home isn’t meant for you then remember to avoid fried foods, creamy sauces and gravies. Restaurants serve large portions; sharing an entree can control how much you eat.

Even though it is still winter you can bundle up and do something active such as sledding, ice skating, indoor Rockwall, or Northern Air. These are all great date ideas that get your heart racing. If you are sick of the cold like many of us are, checking out a local cooking class would be a great idea too. Culinary Corner in the Wellness center is offering DeLightful Desserts on Thursday February 13th from 8-9pm.

brownie

If you still don’t know what to do check out the sites below. They have lovely ideas to make sure your Valentine’s is sweet as can be.

http://spoonful.com/recipes/healthy-hearts

http://spoonful.com/valentines-day

http://www.familylife.com/articles/topics/holidays/featured/valentines-day/25-valentines-day-ideas-for-couples

References:

http://health.howstuffworks.com/wellness/food-nutrition/healthy-eating/5-best-worst-valentines-day-candies-pictures.htm

http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyDietGoals/Heart-Healthy-Valentines-Day-Tips_UCM_322023_Article.jsp

Super Bowl Food Makeover

The Super Bowl is this Sunday February 2nd and many of us make it an excuse to eat a lot of snack food. The typical snack foods of the Super Bowl consists of; nachos, wings, chili, chips, dip, and much more. Here are some ways you can makeover these typical high calorie foods for this years Super Bowl.

When making chili or any other dish that calls for hamburger use lean ground turkey or lean ground sirloin. This substitution lowers the saturated fat content.
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When making Nachos use pork tenderloin and bacon- studded beans. As for cheese you should use the fat-free kind. To make these nachos even more flavorful add salsa and chunks of avocado; this way you can skip the sour cream and cheese sauce.

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When it comes to those tasty dips make sure you avoid the mayonnaise and cheese. Creamy dips that contain these ingredients usually have many hidden fats. A way to make a better dip for the Super Bowl is to puree white beans, onions, garlic, black beans, green chilies and parmesan cheese together. You can modify the dips to your liking too.

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To see some great Super Bowl food makeovers check out the following sites.
http://www.cookinglight.com/entertaining/holidays-occasions/low-fat-super-bowl-recipes-00400000063811/page6.html

http://www.health.com/health/gallery/0,,20338949,00.html

References:

http://www.cookinglight.com/entertaining/holidays-occasions/low-fat-super-bowl-recipes-00400000063811/page6.html

Calcium

Maintain strong bones, carry out many important functions. Stored in bones, where it supports their structure and hardness. Needed for muscle movement and to send messages between the brain and body parts by way of your nerves. Helps blood vessels move blood throughout the body, and release hormones and enzymes that effect functions in the body.

Milk, yogurt, cheese, kale, broccoli, sardines, salmon, grains (breads, pasta, unfortified cereals), often added to fruit juices, soy and rice beverages and tofu

RDA 1,000mg/day

http://ods.od.nih.gov/

Vitamin A

Involved in immune function, vision, reproductions and cellular communication. Also, plays a key role to support cell growth, differentiation and maintenance of the heart, lungs, kidneys and other organs of the body. 	 Dairy products, fish, meat, leafy green vegetables, orange and yellow vegetables, tomato products also fortified cereals; carrots, broccoli, squash and cantaloupe RDA: 	19-50yrs old	 Men: 900 mcg RAE; Women: 700 mcg RAE

Involved in immune function, vision, reproductions and cellular communication. Also, plays a key role to support cell growth, differentiation and maintenance of the heart, lungs, kidneys and other organs of the body.

Dairy products, fish, meat, leafy green vegetables, orange and yellow vegetables, tomato products also fortified cereals; carrots, broccoli, squash and cantaloupe

RDA: 19-50yrs old    Men: 900 mcg RAE; Women: 700 mcg RAE

http://ods.od.nih.gov/

How to prevent the “Turkey gut”

turkey dinner

With Thanksgiving a little less than two weeks away I’m sure everyone has been thinking about all the delicious homemade foods they will be eating; I know I have.

Some things to remember on Thanksgiving to avoid the “turkey gut” are:

Don’t over indulge. This sounds like common sense but many people get caught up in the spirit of the holiday and the vast amounts of food that are set out in front of them. This doesn’t mean you can’t try everything that is set in front of you; it means to portion the foods you want to eat.

When portioning your plate remember the myplate visual guideline.

myplate plate

Don’t skip breakfast or lunch just because you are preparing to eat a large Thanksgiving meal. When you skip meals you starve your body.

Drink lots of water; many times people think they are hungry when infact they are actually thirsty.

Out of sight out of mind. After eating a Thanksgiving meal put away the food. When food is out of sight you are less likely to keep grazing on the food.

After your delicious Thanksgiving meal take a walk with all of your family and friends.

By following these tips it will help prevent the need to loosen the top button of your pants and prevent the “turkey gut”.

bloated

References:

http://www.livescience.com/10284-healthy-thanksgiving-5-tips-avoid-overindulging.html

http://www.webmd.com/diet/features/10-tips-for-a-thinner-thanksgiving

Pork Chops with Apple Chutney

You know the saying “Pork chops and apple sauce!”.. well we took that to a whole new level in the Culinary Corner today! At Crockpot Cooking today we made pork chops with apple chutney.  This is a very simple recipe that is easy to throw in the crockpot before you leave for class or work.  It is very convenient and is great to pair with any vegetable!

photo 1

Pork Chops with Apple Chutney

Ingredients:

  • 4 Center-cut bone-in pork loin chops 1 inch thick
  • 1/4 tsp salt
  • 1/4 tsp pepper
  • 6 Tbsp packed brown sugar
  • 2 Tbsp cider vinegar
  • 1 tsp ground ginger
  • 1 tsp ground cinnamon
  • 1/4 tsp ground red pepper (cayenne)
  • 1/4 cup sweetened dried cranberries
  • 2 medium baking apples, peeled, chopped
  1. Spray 3-4 Quart slow cooker with cooking spray. Sprinkle pork with salt and pepper, place in slow-cooker
  2. In a small bowl mix brown sugar, cider vinegar, ground ginger, ground cinnamon, cayenne pepper and cranberries. Spoon over pork in slow-cooker and top with apples.
  3. Cover, cook on low heat for 4- 4 1/2 hours

Makes 4 Servings

HAPPY FRIDAY!photo 2

WELL-O-WEEN

Now that Halloween has past, it has kicked off the fall and holiday season.  This is also known as Well-o-ween.  During well-o-ween we have to remember to stay healthy!

A few ways you can stay healthy during well-o-ween are listed below:

  • Maintain your exercise routine or start exercising.
  • Exercise can help beat the fall blues and it will keep your immune system strong.
  • Don’t forget to keep eating fruits and vegetables
    • With all the holidays and change in temperature sometimes we forget how important fruits and veggies really are.
    •  Kale, pumpkin, apples, sweet potatoes and pomegranates are a few things that are in season right now.
  • Flu seasonGet your flu shot; this will prevent you from being sick.
    • Get enough sleep and maintain stress
      • This helps fight off the flu.

 

citrus exercise live eat be healthy needle tea veggie

Resources: http://www.webmd.com/fitness-exercise/features/8-fall-tips-healthy-living?page=3  http://www.huffingtonpost.com/roshini-raj-md/health-tips-for-fall_b_3896728.html

 

 

How to Have a Healthier Halloween!

Halloween is known as day to dress up in a costume and go house to house collecting candy. Halloween doesn’t just have to be all about candy and dressing up.Candy is filled with sugar and saturated fats. One way to avoid all this sugar and fat is to have a healthier Halloween, that doesn’t mean you have to eliminate all the candy either! Here are some tricks and tips on how to have a healthier Halloween.

1. Set a limit on how many pieces of candy you can have each day.

2. Showcase fruits and veggies; make them look Halloween themed like shown below.

3. Handout non-sugary foods and toys like; temporary tattoos, crayons, stickers and spider rings

4. Replace candy with better choices like, trail mix, pretzels, string cheese, crackers, fruit cups in 100% juice, and sugarless gum.

5. Buy candy you don’t love, so you don’t eat all the left over candy.

carrot halloweenhalloween strawberriesbananas and oranges halloweenbean dip halloween catdeviled eggshalloween carrot pumpkinorange halloweenhalloween fruit cup

 

For healthy Halloween recipes check out these sites:

http://www.foodnetwork.com/healthy-eating/healthy-halloween-recipes/pictures/index.html

http://www.tasteofhome.com/Recipes/Holiday—Celebration-Recipes/Halloween-Recipes/Healthy-Halloween

http://www.ivillage.com/healthy-halloween-treats-kids-will-love/6-a-128659

For more healthy treats to hand out; check out these sites:

http://www.wikihow.com/Give-Healthy-Treats-for-Halloween

http://healthynation.cherokee.org/Portals/53/Healthy%20Halloween%20Handouts.pdf

Sources:

http://spoonful.com/halloween/best-halloween-recipes-gallery

http://recipes.howstuffworks.com/menus/10-healthy-halloween-treats1.htm

http://healthland.time.com/2012/10/30/5-tips-for-a-healthy-halloween/

 

 

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