tag:blogger.com,1999:blog-84599046565286343532024-03-13T01:18:08.870-04:00Food For ThoughtNortheastern University Dining Services BlogNortheastern Dininghttp://www.blogger.com/profile/15615184353839692066noreply@blogger.comBlogger256125tag:blogger.com,1999:blog-8459904656528634353.post-37206940022925286282021-04-21T16:02:00.003-04:002021-04-21T16:02:00.830-04:00Breakfast<p><a class=" xil3i" href="https://www.instagram.com/explore/tags/wellnesswednesday/" style="background-color: white; border: 0px; font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px; font-stretch: inherit; font-variant-east-asian: inherit; font-variant-numeric: inherit; line-height: inherit; margin: 0px; overflow-wrap: break-word; padding: 0px; text-decoration-line: none; vertical-align: baseline;" tabindex="0">#WellnessWednesday</a><span style="background-color: white; color: #262626; font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;"> with Registered Dietitian Christine (MS, RDN, CSSD)</span></p><span style="background-color: white; color: #262626; font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;">• • •</span><br style="background-color: white; color: #262626; font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;" /><span style="background-color: white; color: #262626; font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;">Breakfast is a great way to start your day. You will be more likely to consistently continue to fuel throughout the day when you eat something at the beginning of the day. If you skip breakfast to save up for other meals you may want to rethink this thought as skipping breakfast often results in feeling cranky, not being able to concentrate and not to mention that your body wants you to make up for the missed meal at lunch or another time during the day. If you are not hungry right when you wake up, pack up some granola bars, fruit… to go! Or make a quick breakfast in a mug.</span><br style="background-color: white; color: #262626; font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;" /><span style="background-color: white; color: #262626; font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;">• • •</span><br style="background-color: white; color: #262626; font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;" /><span style="background-color: white; color: #262626; font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;">𝔽𝕣𝕖𝕟𝕔𝕙 𝕥𝕠𝕒𝕤𝕥 𝕚𝕟 𝕒 𝕞𝕦𝕘</span><br style="background-color: white; color: #262626; font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;" /><span style="background-color: white; color: #262626; font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;">𝘐𝘯𝘨𝘳𝘦𝘥𝘪𝘦𝘯𝘵𝘴</span><br style="background-color: white; color: #262626; font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;" /><span style="background-color: white; color: #262626; font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;">2 slices of bread (your favorite! - white, wheat, cinnamon) cubed</span><br style="background-color: white; color: #262626; font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;" /><span style="background-color: white; color: #262626; font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;">3 TBSP milk</span><br style="background-color: white; color: #262626; font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;" /><span style="background-color: white; color: #262626; font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;">1 egg</span><br style="background-color: white; color: #262626; font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;" /><span style="background-color: white; color: #262626; font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;">Pinch of cinnamon</span><br style="background-color: white; color: #262626; font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;" /><span style="background-color: white; color: #262626; font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;">𝘋𝘪𝘳𝘦𝘤𝘵𝘪𝘰𝘯𝘴</span><br style="background-color: white; color: #262626; font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;" /><span style="background-color: white; color: #262626; font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;">1) Be sure to melt butter, use oil or spray the inside of the mug</span><br style="background-color: white; color: #262626; font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;" /><span style="background-color: white; color: #262626; font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;">2) Put the cubed bread in a mug</span><br style="background-color: white; color: #262626; font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;" /><span style="background-color: white; color: #262626; font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;">3) Mix the milk, egg, and cinnamon together in a small bowl and then poor over the bread and coat all pieces.</span><br style="background-color: white; color: #262626; font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;" /><span style="background-color: white; color: #262626; font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;">4) Microwave for 1 minutes and 30 seconds (could be more or less time depending on your microwave)</span><br style="background-color: white; color: #262626; font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;" /><span style="background-color: white; color: #262626; font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;">5) Add powdered sugar, syrup and some sliced fruit (or whatever toppings you like) and enjoy!</span>Northeastern Dininghttp://www.blogger.com/profile/15615184353839692066noreply@blogger.com0tag:blogger.com,1999:blog-8459904656528634353.post-1458112880410012782021-04-14T16:01:00.002-04:002021-04-14T16:01:03.022-04:00Convenience Foods<p><a class=" xil3i" href="https://www.instagram.com/explore/tags/wellnesswednesday/" style="background-color: white; border: 0px; font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px; font-stretch: inherit; font-variant-east-asian: inherit; font-variant-numeric: inherit; line-height: inherit; margin: 0px; overflow-wrap: break-word; padding: 0px; text-decoration-line: none; vertical-align: baseline;" tabindex="0">#WellnessWednesday</a><span style="background-color: white; color: #262626; font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;"> with Registered Dietitian Christine (MS, RDN, CSSD)</span></p><span style="background-color: white; color: #262626; font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;">• • •</span><br style="background-color: white; color: #262626; font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;" /><span style="background-color: white; color: #262626; font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;">Convenience foods can be really helpful because they make cooking a little easier and it cuts down on prep time. Some examples of convenience foods would be salad in a bag, shredded carrots, rotisserie chicken, frozen fruits, and lots of other options that can make things just a little easier in the kitchen!</span>Northeastern Dininghttp://www.blogger.com/profile/15615184353839692066noreply@blogger.com0tag:blogger.com,1999:blog-8459904656528634353.post-24422278550514761322021-04-07T16:00:00.002-04:002021-04-07T16:00:05.021-04:00Myth of eating after 7pm<p><a class=" xil3i" href="https://www.instagram.com/explore/tags/wellnesswednesday/" style="background-color: white; border: 0px; font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px; font-stretch: inherit; font-variant-east-asian: inherit; font-variant-numeric: inherit; line-height: inherit; margin: 0px; overflow-wrap: break-word; padding: 0px; text-decoration-line: none; vertical-align: baseline;" tabindex="0">#WellnessWednesday</a><span style="background-color: white; color: #262626; font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;"> with Registered Dietitian Christine (MS, RDN, CSSD)</span></p><span style="background-color: white; color: #262626; font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;">• • •</span><br style="background-color: white; color: #262626; font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;" /><span style="background-color: white; color: #262626; font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;">If you ever wondered if you are supposed to or not supposed to eat after 7 PM, the short answer is yes! You can, and should, eat after 7 PM. Something to consider about this “rule” is that your stomach does not shut off after a certain time of day and the clock does not know whether you are hungry or not.</span>Northeastern Dininghttp://www.blogger.com/profile/15615184353839692066noreply@blogger.com0tag:blogger.com,1999:blog-8459904656528634353.post-53828588747103667012021-03-31T15:59:00.002-04:002021-03-31T15:59:00.147-04:00Importance of hydration<p><a class=" xil3i" href="https://www.instagram.com/explore/tags/wellnesswednesday/" style="background-color: white; border: 0px; font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px; font-stretch: inherit; font-variant-east-asian: inherit; font-variant-numeric: inherit; line-height: inherit; margin: 0px; overflow-wrap: break-word; padding: 0px; text-decoration-line: none; vertical-align: baseline;" tabindex="0">#WellnessWednesday</a><span style="background-color: white; color: #262626; font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;"> with Registered Dietitian Christine (MS, RDN, CSSD)</span></p><span style="background-color: white; color: #262626; font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;">• • •</span><br style="background-color: white; color: #262626; font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;" /><span style="background-color: white; color: #262626; font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;">Staying hydrated is important all year long. If you can keep a refillable water bottle with you throughout the day that can help stay hydrated. The amount of water you need will vary a little depending on amount of exercise, body size, and temperature. The Institute of medicine does recommends about 9 cups of water/day for women and about 13 cups/day for men. Fruits and vegetables will contribute water as well as coffee, tea and other beverages that you consume during the day.</span>Northeastern Dininghttp://www.blogger.com/profile/15615184353839692066noreply@blogger.com0tag:blogger.com,1999:blog-8459904656528634353.post-75139183006553279182021-03-24T15:58:00.001-04:002021-03-24T15:58:01.808-04:00 Family food traditions<p><a class=" xil3i" href="https://www.instagram.com/explore/tags/wellnesswednesday/" style="background-color: white; border: 0px; font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px; font-stretch: inherit; font-variant-east-asian: inherit; font-variant-numeric: inherit; line-height: inherit; margin: 0px; overflow-wrap: break-word; padding: 0px; text-decoration-line: none; vertical-align: baseline;" tabindex="0">#WellnessWednesday</a><span style="background-color: white; color: #262626; font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;"> with Registered Dietitian Christine (MS, RDN, CSSD)</span></p><span style="background-color: white; color: #262626; font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;">• • •</span><br style="background-color: white; color: #262626; font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;" /><span style="background-color: white; color: #262626; font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;">Holidays are a time to enjoy time with friends and/or family along with food traditions and honoring your food cravings. Many people will feel that they need to save up the meals for the day leading up to holiday dinners. Please consider that if you eat throughout the day (as you do on any other day), you will be able to enjoy your day and holiday dinner.</span>Northeastern Dininghttp://www.blogger.com/profile/15615184353839692066noreply@blogger.com0tag:blogger.com,1999:blog-8459904656528634353.post-23323051312025018322021-03-17T15:57:00.006-04:002021-03-17T15:57:01.422-04:00Veganism<p><a class=" xil3i" href="https://www.instagram.com/explore/tags/wellnesswednesday/" style="background-color: white; border: 0px; font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px; font-stretch: inherit; font-variant-east-asian: inherit; font-variant-numeric: inherit; line-height: inherit; margin: 0px; overflow-wrap: break-word; padding: 0px; text-decoration-line: none; vertical-align: baseline;" tabindex="0">#WellnessWednesday</a><span style="background-color: white; color: #262626; font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;"> with Registered Dietitian Christine (MS, RDN, CSSD)</span></p><span style="background-color: white; color: #262626; font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;">• • •</span><br style="background-color: white; color: #262626; font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;" /><span style="background-color: white; color: #262626; font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;">I want to remind you of ways to meet your protein needs from plant protein sources- lentils, beans, nuts, seeds, nut butters, grains (quinoa, amaranth, cereals, pasta, rice) and to meet calcium and vitamin D needs with non-dairy milk substitutes. Check out </span><a href="http://nudining.com/" rel="nofollow noopener noreferrer" style="background-color: white; border: 0px; font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px; font-stretch: inherit; font-variant-east-asian: inherit; font-variant-numeric: inherit; line-height: inherit; margin: 0px; padding: 0px; text-decoration-line: none; vertical-align: baseline;" target="_blank">nudining.com</a><span style="background-color: white; color: #262626; font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;"> for vegan options available in the dining halls on-campus</span>Northeastern Dininghttp://www.blogger.com/profile/15615184353839692066noreply@blogger.com0tag:blogger.com,1999:blog-8459904656528634353.post-63504313830086695342021-03-15T14:23:00.043-04:002021-03-15T14:23:00.132-04:00UNDER THE SEA: VEGETABLE SUSHI<p>Sea vegetables, commonly called edible seaweed, are a class of marine algae packed with healthful nutritional value. Used for centuries around the world with documented use in Asian and Aztec civilizations, edible seaweed was one of the hottest food trends in 2015 as it gained popularity in American cuisine.</p><p>Today we will be working with green seaweed. Green seaweeds get their pigment from chlorophyll. They can absorb the largest amount of light energy and found in coastal waters. Edible forms of green seaweed are sometimes referred to as sea lettuce. (Today’s Dietitian)</p><p>Seaweed is rich in vitamins, minerals, and phytonutrients, including sulfated polysaccharides known to have anti-inflammatory, antiviral and cardiovascular benefits. Seaweed can be included in soups, salads, and other dishes beyond sushi.</p><p>Food’s carbon footprint: Eating a plant-based diet can reduce your footprint by cutting down on red meats such as beef and lamb. What’s your diet’s carbon footprint?</p><p><span style="background-color: white; color: #262626; font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;">• • •</span></p><p><b>Vegetable Sushi</b></p><p><i>Recipe is for 1 roll (8 slices). Calories 90, Fat 3g, Saturated Fat 0.5g, Carbohydrate 15g, Protein 1.5g, Fiber 1.5g, Sodium 4mg</i></p><p>INGREDIENTS</p><p>Step 1</p><p></p><ul style="text-align: left;"><li>½ each Dried Nori Seaweed Sheet</li><li>3 oz Sushi Rice-white short grain (cooked)</li><li>*Pro Tip: wash rice before cooking, rinse until</li><li>water is clear. This will get remove some of the</li><li>starches. Fluff rice after cooked.</li><li>1 oz Cucumber, peeled, Julienne-Slice</li><li>1 oz Bell pepper Julienne-Slice</li><li>1 oz Avocado Julienne-Slice</li><li>1 oz Shredded carrot</li><li>2 tbsp Rice wine vinegar</li></ul><p></p><p>Step 3</p><p></p><ul style="text-align: left;"><li>1¼ cup Rice, white short grain</li><li>1½ cup Water, cold</li><li>1½ oz Rice Wine Vinegar</li><li>¼ oz Sugar, granulated</li></ul><p></p><p>DIRECTIONS: RICE</p><p>Prep + cook time: 55 minutes</p><p></p><ol style="text-align: left;"><li>Wash and rinse rice with fresh water three for four times then drain water. Add place rice in rice cooker.</li><li>Add cold water to the rice cooker and gently mix the rice and water. Switch on the rice cooker and let it set for 50 minutes (30 min. for Cook, 20 min. for Steam). Rice needs to be cooked to 150 F.</li><li>Empty hot cooked rice (150 F) into shallow container. Fold rice with rubber spatula and fan to release steam from cooked rice as much as possible for approximately 1 minute.</li><li>Sprinkle rice wine vinegar and Awasezu (8oz. Rice Wine Vinegar and 2oz. Sugar) over the rice and incorporate using spatula in cutting motion (Should be done in about two minutes.)</li><li>Cool the sushi rice in a refrigerator until temperature reaches 41F or lower.</li></ol><p></p><p>DIRECTIONS</p><p>Prep time: 10 minutes</p><p></p><ul style="text-align: left;"><li>Lay ½ the Nori sheet on the rolling mat with the rough side facing up.</li></ul><ol style="text-align: left;"><ol><li>Place cooked rice (41 degrees or lower) onto Nori sheet and spread equally over the sheet leaving the upper margin uncovered. (Roughly ¼ inch thick)</li><li>Place strips of cucumber, bell pepper, avocado, and carrot, on the uncovered edge of the Nori</li><li>Using the closer edge of the rolling mat, close on the filling with the Nori making a rectangular shaped hill and tighten it from above. Move forward and continue rolling, keeping it tight with every move until you reach the end of the Nori . Put pressure on the roll form all three side at all times, especially on stops to allow it to roll tightly.</li><li>Store in cooler at 41 F or lower until ready to slice and serve.</li></ol></ol><p></p>Northeastern Dininghttp://www.blogger.com/profile/15615184353839692066noreply@blogger.com0tag:blogger.com,1999:blog-8459904656528634353.post-19265046872743189942021-03-10T15:56:00.003-05:002021-03-10T15:56:02.378-05:00Staying active with movement you enjoy<p> <a class=" xil3i" href="https://www.instagram.com/explore/tags/wellnesswednesday/" style="background-color: white; border: 0px; font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px; font-stretch: inherit; font-variant-east-asian: inherit; font-variant-numeric: inherit; line-height: inherit; margin: 0px; overflow-wrap: break-word; padding: 0px; text-decoration-line: none; vertical-align: baseline;" tabindex="0">#WellnessWednesday</a><span style="background-color: white; color: #262626; font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;"> with Registered Dietitian Christine (MS, RDN, CSSD)</span></p><span style="background-color: white; color: #262626; font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;">• • •</span><br style="background-color: white; color: #262626; font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;" /><span style="background-color: white; color: #262626; font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;">Moving your body and exercising is beneficial for lots of reasons. It can be a form of stress relief, a break from school or work, fresh air, improve mood, and improve endurance and build muscle. That all being said please do not pick an activity you do not like. Choose something you like and that makes you feel good!</span>Northeastern Dininghttp://www.blogger.com/profile/15615184353839692066noreply@blogger.com0tag:blogger.com,1999:blog-8459904656528634353.post-39210746189838819232021-03-08T14:20:00.033-05:002021-03-08T14:20:00.595-05:00ROOTED NACHOS (VEGAN)<p>Research shows that vegetarian and vegan diet patterns are linked with lower incidences of obesity, cardiovascular disease, and hypertension. Studies show that plant-based diets tend to be rich in a number of important nutrients, including vitamins, minerals, fiber, and phytochemicals.</p><p>National Health and Nutrition Examination Survey data show that vegetarian diets are higher in vitamins A, C, and E; and thiamine, riboflavin, folate, calcium, and magnesium than non-vegetarian diets.</p><p>Plant-based eating style is also a great sustainable by making a lighter impact on the planet. Vegetarian eating patterns produce a lower carbon footprint.</p><p>While vegetarian and vegan bring several health benefits it's important to meet nutrient needs, especially for protein, omega-3 fatty acids, vitamin B12, calcium, vitamin D, iron, zinc, and iodine, therefore inclusion of animal-based foods can provide nutrition and health benefits. Dietitians can work with vegetarian and vegan clients to ensure they receive adequate intake of these nutrients, particular to their life cycle stage. (Todays Dietitian)</p><p>Whether vegetarian/vegan or not, “Bite by Bite” work to develop sound eating habits. Starting by bringing plants to the center of the plate.</p><p><span style="background-color: white; color: #262626; font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;">• • •</span></p><p><b>Rooted Nachos (Vegan)</b></p><p><i>Recipe by the Humane Society Recipe is for one 6 oz serving. Students and instructor will prep one serving each Calories 280, Fat 15g, Saturated Fat 2.5g, Carbohydrate 30g, Protein 7.5g, Fiber 3.5g, and Sodium 560 mg</i></p><p>INGREDIENTS</p><p>Step 1</p><p></p><ul style="text-align: left;"><li>1 oz Wonton wrapper</li><li>⅛ tsp Salt</li></ul><p></p><p>Step 2</p><p></p><ul style="text-align: left;"><li>¼ oz Buttery Spread, Earth Balance</li><li>2 Tbsp Onions, Fresh, Fine Chopped</li><li>⅛ tsp Garlic Cloves, Minced</li><li>¼ oz All Purpose Flour</li><li>⅛ tsp Salt</li><li>⅛ tsp Ground Black Pepper</li><li>2 Tbsp Soy Milk, Plain</li><li>1½ tsp Nutritional Yeast</li><li>1 Tbsp Water</li></ul><p></p><p>Step 3</p><p></p><ul style="text-align: left;"><li>1 Tbsp Olives, Black, Pitted, and Sliced</li><li>3 Tbsp Tomatoes, Cubed</li><li>3 Tbsp Green Onions, Sliced</li><li>1 Tbsp Pepperoncini</li><li>1 Tbsp Jalapeno Peppers, Fresh, Sliced</li></ul><p></p><p>DIRECTIONS</p><p>Prep time: 10 minutes / Cook time: 5 minutes</p><p></p><ol style="text-align: left;"><li>Cut wonton wrappers into triangles (similar to a tortilla chip shape). Fry wonton triangles for 2-3 minutes, drain, and place into a full size pan and lightly salt.</li><li>Cheese-less Alfredo Sauce Melt Earth Balance in a saucepan. Add onions and garlic and sweat for 3-4 minutes. Add flour, salt and pepper and stir until mixture has a nutty fragrance. Add soy milk and water, stirring constantly until thick and bubbly. Stir in nutritional yeast.</li><li>Plating Portion wonton chips into individual platters and drizzle cheese-less Alfredo sauce on top. Top with olives, tomatoes, green onions, pepperoncini and jalapenos. Each Platter: 2 oz. chips, 2 oz. cheese-less Alfredo sauce, ½ oz. olives, ½ oz. tomatoes, ½ oz. green onions, ¼ oz. pepperoncini, and ¼ oz. jalapenos.</li></ol><p></p>Northeastern Dininghttp://www.blogger.com/profile/15615184353839692066noreply@blogger.com0tag:blogger.com,1999:blog-8459904656528634353.post-58623552386850949312021-03-03T15:55:00.003-05:002021-03-03T15:55:02.689-05:00Breakfast, why it is an important way to start your day<p> <a class=" xil3i" href="https://www.instagram.com/explore/tags/wellnesswednesday/" style="background-color: white; border: 0px; font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px; font-stretch: inherit; font-variant-east-asian: inherit; font-variant-numeric: inherit; line-height: inherit; margin: 0px; overflow-wrap: break-word; padding: 0px; text-decoration-line: none; vertical-align: baseline;" tabindex="0">#WellnessWednesday</a><span style="background-color: white; color: #262626; font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;"> with Registered Dietitian Christine (MS, RDN, CSSD)</span></p><span style="background-color: white; color: #262626; font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;">• • •</span><br style="background-color: white; color: #262626; font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;" /><span style="background-color: white; color: #262626; font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;">Breakfast is a great way to start your day because it provides you energy to stay focused and avoid feeling sluggish as you work through the morning and keep up with your school work. It does not need to be a large meal and something to eat is better than having nothing to eat to start off your day!</span>Northeastern Dininghttp://www.blogger.com/profile/15615184353839692066noreply@blogger.com0tag:blogger.com,1999:blog-8459904656528634353.post-29339747994668229562021-03-01T14:16:00.002-05:002021-03-01T14:16:00.169-05:00 Plant Based Eating: Wellness Tips<p><span style="font-family: inherit;">Plant based recipes can be delicious and because they are made from vegetables, fruits, grains, beans, nuts and lentils:</span></p><p></p><ul style="text-align: left;"><li><span style="font-family: inherit;">they provide plenty of fiber, vitamins, and minerals</span></li><li><span style="font-family: inherit;">they are great for your health and the environment</span></li></ul><p></p><p><span style="font-family: inherit;">Whether you are vegan, vegetarian or just incorporate plant based meals sometimes -it is beneficial for your health and the environment to eat more plants.</span></p><p><span style="font-family: inherit;">There is no shortage of flavor in plant based foods and plant based diets often provide high quality foods with more vitamins and minerals while minimizing animal products and processed items</span></p><p><span style="font-family: inherit;">Adopting a whole-foods, plant-based diet is not only healthy, but can also lower your risk for chronic diseases</span></p>Northeastern Dininghttp://www.blogger.com/profile/15615184353839692066noreply@blogger.com0tag:blogger.com,1999:blog-8459904656528634353.post-58523076651767350672021-02-24T14:55:00.005-05:002021-02-24T14:55:01.313-05:00What healthy eating means and what it doesn’t<p> <a class=" xil3i" href="https://www.instagram.com/explore/tags/wellnesswednesday/" style="background-color: white; border: 0px; font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px; font-stretch: inherit; font-variant-east-asian: inherit; font-variant-numeric: inherit; line-height: inherit; margin: 0px; overflow-wrap: break-word; padding: 0px; text-decoration-line: none; vertical-align: baseline;" tabindex="0">#WellnessWednesday</a><span style="background-color: white; color: #262626; font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;"> with Registered Dietitian Christine (MS, RDN, CSSD)</span></p><span style="background-color: white; color: #262626; font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;">• • •</span><br style="background-color: white; color: #262626; font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;" /><span style="background-color: white; color: #262626; font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;">Healthy eating can be different depending on how you grew up, food preferences and food choices that work for you. It’s about creating a balance with a variety of foods from all the different food groups (grains, proteins, fruits, veggies, dairy or non-dairy substitutes as well as desserts- yes they can also be included in the balance). Healthy eating also means choosing foods that you like and enjoy!</span>Northeastern Dininghttp://www.blogger.com/profile/15615184353839692066noreply@blogger.com0tag:blogger.com,1999:blog-8459904656528634353.post-4262416506711930432021-02-17T14:54:00.003-05:002021-02-17T14:54:01.630-05:00Paying attention to hunger and fullness cues<p> <a class=" xil3i" href="https://www.instagram.com/explore/tags/wellnesswednesday/" style="background-color: white; border: 0px; font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px; font-stretch: inherit; font-variant-east-asian: inherit; font-variant-numeric: inherit; line-height: inherit; margin: 0px; overflow-wrap: break-word; padding: 0px; text-decoration-line: none; vertical-align: baseline;" tabindex="0">#WellnessWednesday</a><span style="background-color: white; color: #262626; font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;"> with Registered Dietitian Christine (MS, RDN, CSSD)</span></p><span style="background-color: white; color: #262626; font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;">• • •</span><br style="background-color: white; color: #262626; font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;" /><span style="background-color: white; color: #262626; font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;">Hunger and fullness is a great way to be in tune with what your body needs. However, sometimes you get busy and ignore these hunger signals and/or we get distracted scrolling on our phone and not pay attention to when we are comfortably full. Think about being in tune with these signals, honoring fullness and decreasing distractions to be more in tune with fullness.</span>Northeastern Dininghttp://www.blogger.com/profile/15615184353839692066noreply@blogger.com0tag:blogger.com,1999:blog-8459904656528634353.post-91462735619866206112021-02-10T14:52:00.001-05:002021-02-10T14:52:00.488-05:00Mental Health and Nutrition<p> <a class=" xil3i" href="https://www.instagram.com/explore/tags/wellnesswednesday/" style="background-color: white; border: 0px; font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px; font-stretch: inherit; font-variant-east-asian: inherit; font-variant-numeric: inherit; line-height: inherit; margin: 0px; overflow-wrap: break-word; padding: 0px; text-decoration-line: none; vertical-align: baseline;" tabindex="0">#WellnessWednesday</a><span style="background-color: white; color: #262626; font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;"> with Registered Dietitian Christine (MS, RDN, CSSD)</span></p><span style="background-color: white; color: #262626; font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;">• • •</span><br style="background-color: white; color: #262626; font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;" /><span style="background-color: white; color: #262626; font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;">Nutrition can play a role when it comes to mental health. The way that nutrition plays a role is when you skip meals – because you are busy, stressed, or have a decreased appetite – most often you feel hungry and this can impact your mood, increase irritability, decrease concentration and focus. By fueling your body throughout the day with meals and snacks, it can help mood, decrease irritability, maintain concentration and focus. If you take medication for your mental health and the medication decreases your appetite, consider eating a meal before you take your medicine and setting reminders to continue to eat throughout the day.</span>Northeastern Dininghttp://www.blogger.com/profile/15615184353839692066noreply@blogger.com0tag:blogger.com,1999:blog-8459904656528634353.post-3978964834663673682021-02-03T10:54:00.005-05:002021-02-03T10:54:03.109-05:00Eating consistently during the day<p><a class=" xil3i" href="https://www.instagram.com/explore/tags/wellnesswednesday/" style="background-color: white; border: 0px; font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px; font-stretch: inherit; font-variant-east-asian: inherit; font-variant-numeric: inherit; line-height: inherit; margin: 0px; overflow-wrap: break-word; padding: 0px; text-decoration-line: none; vertical-align: baseline;" tabindex="0">#WellnessWednesday</a><span style="background-color: white; color: #262626; font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;"> with Registered Dietitian Christine (MS, RDN, CSSD)</span><br style="background-color: white; color: #262626; font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;" /><span style="background-color: white; color: #262626; font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;">• • •</span><br style="background-color: white; color: #262626; font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;" /><span style="background-color: white; color: #262626; font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;">Eating consistently during the day is important to help to maintain your energy level and to help you stay focused throughout the day. Consider keeping snacks (granola bars, piece of fruit, pretzels, dry cereal etc.) handy when you know you are busy and may have a long period of time between meals. Paying attention to hunger signals during the day, this is your built in reminder that you need to eat!</span></p><div><span face="-apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, Helvetica, Arial, sans-serif" style="background-color: white; color: #262626; font-size: 14px;"><br /></span></div>Northeastern Dininghttp://www.blogger.com/profile/15659070260266968569noreply@blogger.com0tag:blogger.com,1999:blog-8459904656528634353.post-56895854145456275332021-01-27T10:52:00.001-05:002021-01-27T10:52:00.716-05:00Mindful Eating vs. Distracted Eating<p> <a class=" xil3i" href="https://www.instagram.com/explore/tags/wellnesswednesday/" style="background-color: white; border: 0px; font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px; font-stretch: inherit; font-variant-east-asian: inherit; font-variant-numeric: inherit; line-height: inherit; margin: 0px; overflow-wrap: break-word; padding: 0px; text-decoration-line: none; vertical-align: baseline;" tabindex="0">#WellnessWednesday</a><span style="background-color: white; color: #262626; font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;"> with Registered Dietitian Christine (MS, RDN, CSSD)</span><br style="background-color: white; color: #262626; font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;" /><span style="background-color: white; color: #262626; font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;">• • •</span><br style="background-color: white; color: #262626; font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;" /><span style="background-color: white; color: #262626; font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; font-size: 14px;">Consider practicing mindful eating versus distracted eating by putting away your devices during a meal. You may find that you enjoy the meal more because you are paying attention to the smell, taste and texture as well as being in tune with your feelings of fullness!</span></p><p></p><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='373' src='https://www.blogger.com/video.g?token=AD6v5dxeELvGgWzc_AMbSFR6rFLI2QkCLLID4ggxES4avZU-TI8xTN139f9zV2Ph5VsVKBdFdH6dDtg-2UPTQQNeTg' class='b-hbp-video b-uploaded' frameborder='0'></iframe></div><br /><p></p>Northeastern Dininghttp://www.blogger.com/profile/15659070260266968569noreply@blogger.com0tag:blogger.com,1999:blog-8459904656528634353.post-87824664969286287942020-10-01T10:23:00.000-04:002020-10-01T10:23:29.596-04:00National Seafood Month<p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEibUGIP8mAVrQ3Ozg3nq7szoTTtFAAcBYEvmN_2gokLqaa8KLiZUdEM8CLrt4RAfX-Y2XZsuLQMEIFkY5pLIUAeeMvL5v_vg-Ai4MxByjLv7MxiumQXAXLe1tDS4ZLWHb4N0YtrJg3_MRY/s409/October-2020-ELDW.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="123" data-original-width="409" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEibUGIP8mAVrQ3Ozg3nq7szoTTtFAAcBYEvmN_2gokLqaa8KLiZUdEM8CLrt4RAfX-Y2XZsuLQMEIFkY5pLIUAeeMvL5v_vg-Ai4MxByjLv7MxiumQXAXLe1tDS4ZLWHb4N0YtrJg3_MRY/s320/October-2020-ELDW.jpg" width="320" /></a></div><b><br /></b><p></p><p><b>It’s National Seafood Month! October is all about sustainable seafood around here. Everyone knows that seafood is an excellent component of a healthy diet, but overfishing, bycatch, and seafood fraud can make it challenging to decide which fish to eat. We asked our partners over at the Monterey Bay Aquarium Seafood Watch program to share some advice for buying seafood that has been fished or farmed responsibly. Your seafood choices are critical to a healthy ocean, so grab a Seafood Watch guide or the <a href="https://www.seafoodwatch.org/seafood-recommendations/our-app" target="_blank">app</a>, and let’s go shopping!</b></p><p>CHECK OUR RECOMMENDATIONS</p><p>To find the right seafood recommendation, you’ll need to know three things: the species (what kind of fish is it), where the seafood is from and how it was caught or farmed. For example, if salmon is on the menu, find out if it's Atlantic, Chinook, Chum, Coho, Pink, or Sockeye salmon. Next, ask where it’s from and how it was caught or farmed. Sometimes it can be hard to find out how seafood is caught or farmed. Often just knowing the country of origin will tell you whether to buy a product. Also, check to see if we have recommended an eco-certified option. If in doubt, choose a different Best Choice seafood.</p><p>CHOOSE A BUSINESS (OR FISHERMEN) YOU TRUST</p><p>Many businesses have already made commitments to sustainable seafood. Shopping at a restaurant or grocery store with commitment means that you can do your research before visiting and be confident that what is offered meets your sustainability expectations. If you have access to a <a href="https://localcatch.org/" target="_blank">local fisherman</a>, that’s another great way to learn more about the seafood you’re buying and the people that harvested it.</p><p>ASK QUESTIONS</p><p>The easiest thing you can do is ask the question: "Do you sell sustainable seafood?" By doing so, you help drive change in the marketplace. The more businesses hear support for sustainable seafood, the more interest they have in providing it as an option. We encourage you to thank the businesses that sell sustainable seafood and ask those that don’t to visit <a href="https://www.seafoodwatch.org/seafood-recommendations">SeafoodWatch.org</a>.</p><p>CONSIDER BUYING WHOLE FISH</p><p>Whole fish may seem outside the comfort zone of home chefs, but it is more affordable, versatile, and is less likely to have fraudulent labeling. If you have our Seafood Watch recommendations handy, whole fish can be a great way to guarantee you’re getting the sustainable product you paid for. Finally, if whole fish is available, ask the store to clean, gut, and portion it for you.</p><p>BE ADVENTUROUS</p><p>In North America we mainly eat five seafood products: canned tuna, shrimp, tilapia, salmon and pollock. Considering Seafood Watch has recommendations for over 300 species, that is a very limited menu! Next time you buy seafood consider trying something new: from arctic char to clams to seaweed, there are hundreds of Best Choices for you to explore!</p><p><span style="font-size: x-small;"> Reference:</span></p><p><span style="font-size: x-small;">1. Monterey Bay Seafood Watch Program. <a href="https://www.seafoodwatch.org">https://www.seafoodwatch.org</a>/.</span></p><p><span style="font-size: xx-small;">Written by Julia Jordan</span></p><p><span style="font-size: x-small;">OCTOBER 2020</span></p><p><span style="font-size: xx-small;">weeatlivedowell.com</span></p>Northeastern Dininghttp://www.blogger.com/profile/15615184353839692066noreply@blogger.com0tag:blogger.com,1999:blog-8459904656528634353.post-26275048961610262112020-08-01T11:43:00.000-04:002020-08-03T11:44:18.845-04:00FOOD AND MOOD<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh0YL73j_zee7k7619RK41vJuc2n6EipQPNi3Aex9uwKjXcClhQZdNVSrJYl0PMZ7BPeFzIBUHpGSeUi3KPoy7xm5O9ULl6HQtBxoKdvoqpFt3il7xnB0i3-jIkgODUrO3-X85hC1v1mdU/s1600/August-2020-ELDW-508.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="145" data-original-width="260" height="178" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh0YL73j_zee7k7619RK41vJuc2n6EipQPNi3Aex9uwKjXcClhQZdNVSrJYl0PMZ7BPeFzIBUHpGSeUi3KPoy7xm5O9ULl6HQtBxoKdvoqpFt3il7xnB0i3-jIkgODUrO3-X85hC1v1mdU/s320/August-2020-ELDW-508.jpg" width="320" /></a></div>
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<b>We have all probably experienced a time when our mood influenced our food choices. Whether you crave comfort foods when sad, or lose your appetite when stressed, we know mood can influence how we eat. But what if what we eat can also influence our mood? Research suggests that this might be the case.</b><br />
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<b>WHAT IS THE CONNECTION?</b><br />
What we eat can impact many of the systems in our bodies that influence mood, depression, anxiety and other aspects of our mental health. These connections are still being investigated, but according to a recent research review, three areas seem likely to play a role. Eating patterns that lead to frequent changes in blood sugar trigger hormone responses that may alter mood. Brain health has been tied to inflammation and certain foods have been associated with either increased or decreased inflammation. And finally, our gut health, which is closely tied to the way we eat may also influence our mental health.<br />
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<b>WHICH FOODS ARE INVOLVED?</b><br />
Rapid and frequent changes in blood sugar are usually connected with refined carbohydrates often found in sweet snacks, sugary drinks and grains that are not whole . Limiting high sugar, low fiber foods or pairing them with other nutrient rich foods can help avoid spikes in blood sugar. Foods that provide omega-3 fatty acids such as fish, nuts and seeds are thought to help reduce inflammation. For gut health, probiotics (yogurt with active cultures, fermented foods) and prebiotics (high fiber foods like oats, asparagus, apples) can help support.<br />
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<b>BOTTOM LINE</b><br />
Our mental and physical health are complex and can be influenced by many factors. Even if one food is found to show benefits, our overall diet as well as physical activity, sleep and stress levels will also play a role. The good news is that healthy eating has almost no side effects and many potential benefits. Healthy eating patterns, like the Mediterranean Diet, promote physical health and may also help to support our mental health.<br />
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<span style="font-size: x-small;">Reference: Firth Joseph, GangwischJames E, BorisiniAlessandra, Wootton Robyn E, Mayer EmeranA. Food and mood: how do diet and nutrition affect mental wellbeing? BMJ 2020; 369 :m2382</span><br />
<span style="font-size: xx-small;"><br /></span>
<span style="font-size: xx-small;">Written by Jennifer M. Roberts, MS, RDN</span><br />
<span style="font-size: xx-small;">AUGUST 2020</span><br />
<span style="font-size: xx-small;"><a href="http://weeatlivedowell.com/">weeatlivedowell.com</a></span>Northeastern Dininghttp://www.blogger.com/profile/15615184353839692066noreply@blogger.com0tag:blogger.com,1999:blog-8459904656528634353.post-74328897620650547902020-07-01T09:15:00.000-04:002020-07-10T09:17:14.900-04:00PICNIC SAFELY<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivYzFNcZW-O0ZBSJXqjspEsVhVeqxRVqoUXv7n_kNFPCIfDUAYfZTYsI0DQq35VfdQtKCJsWFRUHGYkbQk52xGpuCB2pANe5iGSIbp0yJon9CnMXvv7l1LYHd-MbjtRqLGg7_aW6dx_Fo/s1600/July-2020-ELDW.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="121" data-original-width="231" height="209" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivYzFNcZW-O0ZBSJXqjspEsVhVeqxRVqoUXv7n_kNFPCIfDUAYfZTYsI0DQq35VfdQtKCJsWFRUHGYkbQk52xGpuCB2pANe5iGSIbp0yJon9CnMXvv7l1LYHd-MbjtRqLGg7_aW6dx_Fo/s400/July-2020-ELDW.jpg" width="400" /></a></div>
<b><br /></b>
<b>Getting outdoors to enjoy the beautiful weather is one of the perks of this time of year. If picnics are part of your plans, you might be wondering what extra steps you need to take to do so safely in this era of COVID-19. Here are some tips:</b><br />
<b><br /></b>
<b>SPREAD OUT</b><br />
If your typical picnic set up includes one big table for all of the food, consider breaking it up. You can put sides on one table, desserts on another and so on. Spacing out the food will help to naturally space out your guests too.<br />
<br />
<b>REDUCE HIGH TOUCH AREAS</b><br />
While the risk of spreading COVID-19 through surfaces is thought to be low, it is one that is relatively easy to address. Instead of putting a serving spoon in each dish, encourage people to serve themselves with their own, clean, disposable utensil. Use toothpicks for smaller items. Focus on individual items instead of bulk dishes like casseroles. Many popular casseroles can be made single serve by preparing them in muffin tins. Pre-plating items can also help reduce the frequency of everyone touching the same surface. Make utensil roll-ups for each person with fork, knife and spoon wrapped in a napkin.<br />
<br />
<b>FOLLOW YOUR LOCAL RULES</b><br />
Each area of the country is at a different point with the spread of COVID-19 and local rules around staying at home or social gatherings generally reflect this.<br />
<br />
<b>IF YOU ARE SICK, STAY HOME</b><br />
No one wants to miss out on fun activities but if you are sick you really need to sit this one out and encourage your guests to do the same.<br />
<br />
<b>BEYOND COVID-19</b><br />
While our current focus is on preventing COVID-19, foodborne illness at picnics is still a very real risk. To make sure that illness doesn’t spoil your outdoor eating, make sure to wash your hands often, maintain food temperatures and handle leftovers carefully. More food safety tips can be found at<br />
<a href="http://homefoodsafety.org/">homefoodsafety.org</a>.<br />
<span style="font-size: x-small;"><br /></span>
<span style="font-size: x-small;">Written by Jennifer M. Roberts, MS, RDN</span><br />
<span style="font-size: x-small;">JULY 2020</span><br />
<a href="http://weeatlivedowell.com/"><span style="font-size: x-small;">weeatlivedowell.com</span></a>Northeastern Dininghttp://www.blogger.com/profile/15615184353839692066noreply@blogger.com0tag:blogger.com,1999:blog-8459904656528634353.post-41592184578686708762020-06-01T09:11:00.000-04:002020-07-10T09:12:07.085-04:00TIGHTENING YOUR FOOD BUDGET<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEik1yXGgadONeZl7hvpIAxjwwRBDyNpzCuxBFpmxCXpsPTA_3AU3FG2TOmfJ0UscZET2ZVkwJPbmgOE78WdG1Iwc5CZVHJTGMn5tQgWIheZQAJx8JXP7-IFxUUlTclr63qdjWfCgh8YyMw/s1600/June-2020-ELDW.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="143" data-original-width="480" height="188" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEik1yXGgadONeZl7hvpIAxjwwRBDyNpzCuxBFpmxCXpsPTA_3AU3FG2TOmfJ0UscZET2ZVkwJPbmgOE78WdG1Iwc5CZVHJTGMn5tQgWIheZQAJx8JXP7-IFxUUlTclr63qdjWfCgh8YyMw/s640/June-2020-ELDW.jpg" width="640" /></a></div>
<b><br /></b>
<b>If you find that your income has been reduced by the current COVID-19 pandemic, or simply</b><br />
<b>want to lower your food budget to free up money to be more charitable or support local</b><br />
<b>businesses, we have put together some tips to help.</b><br />
<br />
<b>PLAN AHEAD & BE FLEXIBLE</b><br />
This may sound like conflicting advice, but both can be helpful strategies. Plan ahead by listing out<br />
the meals and snacks you and your family will have. Start with doing inventory of what you have<br />
on hand. Plan to use ingredients before they go bad by building them into your meals and snacks.<br />
Group common ingredients so that you can plan for leftovers. If you are going to roast a chicken<br />
for dinner one night, consider having chicken tacos a day or two later so that you can utilize the<br />
leftover chicken. Within your overall plan, allow for some flexibility. You may find that some items<br />
are sold out or that others are on sale. Look for swaps that keep your overall plan in mind but let<br />
you take advantage of items that are on sale or seasonal.<br />
<br />
<b>STOP FOOD WASTE</b><br />
Nothing can derail your food budget like throwing away food. Keep your refrigerator organized. It<br />
can be easy to forget that you have strawberries waiting to be eaten if you can’t see them behind<br />
the milk. If possible, store leftovers in clear containers so they are easily visible. Date your food so<br />
you don’t have to rely on your memory of when something was opened or prepared. Use your<br />
freezer! If you have fresh items or leftovers that you won’t use before they go bad, freeze them.<br />
Make clean-out-the-fridge recipes. Soups, stir-fry meals, frittatas and smoothies are perfect for<br />
using up a variety of ingredients before they go bad.<br />
<br />
<b>CONSIDER COST VS CONVENIENCE</b><br />
Individual packs of snacks and drinks can be handy if you are packing lunches, but that<br />
convenience comes at a cost. Bulk items are usually less expensive. To make them more packable<br />
and control portion size, use reusable containers to repack them yourself. This will cut costs and<br />
send less packaging to landfills.<br />
<span style="font-size: x-small;"><br /></span>
<span style="font-size: x-small;">Written by Jennifer M. Roberts, MS, RDN</span><br />
<span style="font-size: x-small;">JUNE 2020</span><br />
<span style="font-size: x-small;">weeatlivedowell.com</span>Northeastern Dininghttp://www.blogger.com/profile/15615184353839692066noreply@blogger.com0tag:blogger.com,1999:blog-8459904656528634353.post-22984670131970662112020-05-08T11:06:00.000-04:002020-05-08T11:06:07.466-04:00Continue To Fuel<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgOBBgM9GAGbjoPxoDry5aS-nZCjCC545oGpe0W7yWZ-KauzfMFIyjxqPsmtnQJ8TyUK2vfUtoVEw6uF9jLcTixcSKwfgvy2thjOMXaUT_7Hi3may7a94EseCls7zHdo4hIDbRMiPnis4w/s1600/Blog-Header-2016---Healthy-Huskies.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="200" data-original-width="760" height="168" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgOBBgM9GAGbjoPxoDry5aS-nZCjCC545oGpe0W7yWZ-KauzfMFIyjxqPsmtnQJ8TyUK2vfUtoVEw6uF9jLcTixcSKwfgvy2thjOMXaUT_7Hi3may7a94EseCls7zHdo4hIDbRMiPnis4w/s640/Blog-Header-2016---Healthy-Huskies.jpg" width="640" /></a></div>
<br />
<b>Whether you are an athlete, or you work out on your own or following group fitness classes online. It is vital to continue to fuel your body each day.</b><br />
<b><br /></b>
Due to the current situation with the stay at home guidelines, you are not able to participate as a team or with a group for workouts. If you are continuing to work out and exercise on your own, it is essential to continue to fuel your body properly. When I say fuel properly, this means to continue to eat meals and snacks throughout the day, and it also means not skipping meals, restricting, or limiting food choices because you feel like you might be working out less often. If you are working out less often than you were before staying at home, then you do not need to eliminate meals or snacks. You should work on choosing foods that provide a feeling of fullness as well as satisfaction- meaning choose foods with taste and that you feel good about eating. Feeling good about your food choice(s) does not mean that you made the “right” choice or the food you “should” choose. It means that you picked the foods that have flavor and adequately provide a feeling of fullness. When we choose foods, we enjoy and eat them until we are satisfied/comfortably full, then we are more likely to give ourselves adequate energy needed throughout the day.<br />
<br />
Fueling will likely help you continue on with your day being productive in school, work, and exercise. In order to provide yourself with consistent energy, you should think about the food balance. It is essential to incorporate foods from various food groups- protein (plant or animal), whole grains, fruits and vegetables, and fats. When you make balanced choices, then you are more likely to feel satisfied with your meals and snacks. Consider eating meals (with at least 3-4 food groups) and snacks (with at least 2-3 food groups) throughout the day from the groups listed in this table.<br />
<br />
<table border="1" cellpadding="0" cellspacing="0" class="MsoTableGrid" style="border-collapse: collapse; border: none; text-align: center;">
<tbody>
<tr>
<td style="border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 117.0pt;" valign="top" width="156"><div class="MsoNormal" style="line-height: 107%; margin-bottom: .0001pt; margin-bottom: 0in;">
<b>Protein</b><o:p></o:p></div>
</td>
<td style="border-left: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-themecolor: text1; mso-border-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 117.0pt;" valign="top" width="156"><div class="MsoNormal" style="line-height: 107%; margin-bottom: .0001pt; margin-bottom: 0in;">
<b>Grains/Carbohydrates</b><o:p></o:p></div>
</td>
<td style="border-left: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-themecolor: text1; mso-border-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 117.0pt;" valign="top" width="156"><div class="MsoNormal" style="line-height: 107%; margin-bottom: .0001pt; margin-bottom: 0in;">
<b>Fruit</b><o:p></o:p></div>
</td>
<td style="border-left: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-themecolor: text1; mso-border-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 117.0pt;" valign="top" width="156"><div class="MsoNormal" style="line-height: 107%; margin-bottom: .0001pt; margin-bottom: 0in;">
<b>Vegetables</b><o:p></o:p></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 117.0pt;" valign="top" width="156"><div class="MsoNormal" style="line-height: 107%; margin-bottom: .0001pt; margin-bottom: 0in;">
Yogurt<o:p></o:p></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 117.0pt;" valign="top" width="156"><div class="MsoNormal" style="line-height: 107%; margin-bottom: .0001pt; margin-bottom: 0in;">
Whole
grain bread<o:p></o:p></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 117.0pt;" valign="top" width="156"><div class="MsoNormal" style="line-height: 107%; margin-bottom: .0001pt; margin-bottom: 0in;">
Apple<o:p></o:p></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 117.0pt;" valign="top" width="156"><div class="MsoNormal" style="line-height: 107%; margin-bottom: .0001pt; margin-bottom: 0in;">
Carrots<o:p></o:p></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 117.0pt;" valign="top" width="156"><div class="MsoNormal" style="line-height: 107%; margin-bottom: .0001pt; margin-bottom: 0in;">
Milk<o:p></o:p></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 117.0pt;" valign="top" width="156"><div class="MsoNormal" style="line-height: 107%; margin-bottom: .0001pt; margin-bottom: 0in;">
Pita
bread or a wrap<o:p></o:p></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 117.0pt;" valign="top" width="156"><div class="MsoNormal" style="line-height: 107%; margin-bottom: .0001pt; margin-bottom: 0in;">
orange<o:p></o:p></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 117.0pt;" valign="top" width="156"><div class="MsoNormal" style="line-height: 107%; margin-bottom: .0001pt; margin-bottom: 0in;">
avocado<o:p></o:p></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 117.0pt;" valign="top" width="156"><div class="MsoNormal" style="line-height: 107%; margin-bottom: .0001pt; margin-bottom: 0in;">
Nuts<o:p></o:p></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 117.0pt;" valign="top" width="156"><div class="MsoNormal" style="line-height: 107%; margin-bottom: .0001pt; margin-bottom: 0in;">
Rice <o:p></o:p></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 117.0pt;" valign="top" width="156"><div class="MsoNormal" style="line-height: 107%; margin-bottom: .0001pt; margin-bottom: 0in;">
banana<o:p></o:p></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 117.0pt;" valign="top" width="156"><div class="MsoNormal" style="line-height: 107%; margin-bottom: .0001pt; margin-bottom: 0in;">
cucumbers<o:p></o:p></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 117.0pt;" valign="top" width="156"><div class="MsoNormal" style="line-height: 107%; margin-bottom: .0001pt; margin-bottom: 0in;">
Peanut
butter or another nut butter<o:p></o:p></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 117.0pt;" valign="top" width="156"><div class="MsoNormal" style="line-height: 107%; margin-bottom: .0001pt; margin-bottom: 0in;">
pasta<o:p></o:p></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 117.0pt;" valign="top" width="156"><div class="MsoNormal" style="line-height: 107%; margin-bottom: .0001pt; margin-bottom: 0in;">
peaches<o:p></o:p></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 117.0pt;" valign="top" width="156"><div class="MsoNormal" style="line-height: 107%; margin-bottom: .0001pt; margin-bottom: 0in;">
broccoli<o:p></o:p></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 117.0pt;" valign="top" width="156"><div class="MsoNormal" style="line-height: 107%; margin-bottom: .0001pt; margin-bottom: 0in;">
Chicken,
turkey, ham, cheese, tuna, hummus<o:p></o:p></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 117.0pt;" valign="top" width="156"><div class="MsoNormal" style="line-height: 107%; margin-bottom: .0001pt; margin-bottom: 0in;">
crackers,
pretzels, graham crackers, whole grain cereal<o:p></o:p></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 117.0pt;" valign="top" width="156"><div class="MsoNormal" style="line-height: 107%; margin-bottom: .0001pt; margin-bottom: 0in;">
Berries
(strawberries, blueberries or raspberries<o:p></o:p></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 117.0pt;" valign="top" width="156"><div class="MsoNormal" style="line-height: 107%; margin-bottom: .0001pt; margin-bottom: 0in;">
Salad
(lettuce, carrots, tomatoes)<o:p></o:p></div>
</td>
</tr>
</tbody></table>
<u style="text-align: center;"><br /></u>
<div>
<u style="text-align: center;">Sample snacks</u><br />
<ul>
<li>Apple with cheese or peanut butter</li>
<li style="text-align: left;">Cucumber, carrots and/or pretzels and hummus</li>
<li style="text-align: left;">Cereal with milk</li>
<li style="text-align: left;">Graham crackers and peanut butter or almond butter</li>
</ul>
<u>Sample meal</u><br />
<ul>
<li style="text-align: left;">Peanut butter, banana on 2 pieces of bread with a cup of milk</li>
<li style="text-align: left;">Turkey, cheese, avocado, lettuce, tomato on a wrap with an apple </li>
</ul>
</div>
Northeastern Dininghttp://www.blogger.com/profile/15615184353839692066noreply@blogger.com0tag:blogger.com,1999:blog-8459904656528634353.post-37144980980032120772020-05-01T11:12:00.000-04:002020-05-01T11:12:04.850-04:00Time To Garden<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjnI5ggmFpeLl08YVLOkeoop09fEb2TtUNzXNl6cfhyphenhyphennTyt3OrdzeXbRSWXpB2dEMzajZlG-v947hWxjda2UYayO9RV6x6S4ipzCq1bOP0GihYo1TEvYNtBqhZC7L-QtqfR_cmRu8nd200/s1600/May-2020-ELDW_imagefield.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="144" data-original-width="217" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjnI5ggmFpeLl08YVLOkeoop09fEb2TtUNzXNl6cfhyphenhyphennTyt3OrdzeXbRSWXpB2dEMzajZlG-v947hWxjda2UYayO9RV6x6S4ipzCq1bOP0GihYo1TEvYNtBqhZC7L-QtqfR_cmRu8nd200/s1600/May-2020-ELDW_imagefield.jpg" /></a></div>
<b><br /></b>
<b>Whether you have a green thumb or not, this could be the perfect time to start a garden.</b><br />
<br />
Research suggests that gardening may offer benefits to both our physical and mental well-being. With the current recommendations for both kids and adults to avoid going out to help slow the spread of COVID-19, we all need more home based activities. Gardening is something for all ages and skill levels that doesn’t rely on screen time.<br />
<br />
If you are new to gardening, here are some tips to get you started:<br />
<ul>
<li><b>Evaluate your space. </b>Gardening can be small, large and anywhere in between. If you live in an apartment, check out which windows offer the most sun throughout the day. If you are in a house, check for both indoor and outdoor spaces with good sun and room for plants.</li>
<li><b>Figure out which zone you live in. </b>You can enter your zip code into this interactive map from the USDA to determine your zone. Knowing your zone will help you know which plants will do best in your area.</li>
<li><b>Grow things you like!</b> If your garden does well, you won’t want the bounty to go to waste.</li>
<li><b>Check out <a href="http://kidsgardening.org/">kidsgardening.org</a>.</b> Don’t let the name fool you. They have great resources for kids, but the site is helpful for adults who are new to gardening too.</li>
<li><b>If you do have kids, involve them.</b> The team at KidsGardeninghas put together a list of <a href="https://kidsgardening.org/news-kidsgardening-offers-easy-parent-and-kid-activities/" target="_blank"><b>easy parent and kid gardening activities</b></a>. They also have lesson plans that help you bring science, math and nutrition concepts to life through gardening.</li>
<li><b>It’s okay to cheat a little. </b>Waiting for seeds to germinate can be a long process. While a lesson in patience is probably good for all of us, starting with seedlings is a great way to jump start your garden with something green that you can see right away.</li>
<li><b>Have reasonable expectations</b>. If you are new to gardening, you might want to start small with a few plants in containers. As your knowledge and skills increase you can expand to a raised bed garden or something larger.</li>
</ul>
<span style="font-size: x-small;">Reference:</span><br />
<div>
<ol>
<li><span style="font-size: x-small;">Soga, Masashi et al. “Gardening is beneficial for health: A meta-analysis.” Preventive medicine reports vol. 5 92-99. 14 Nov. 2016, doi:10.1016/j.pmedr.2016.11.007</span></li>
</ol>
<span style="font-size: xx-small;">Written by Jennifer M. Roberts, MS, RDN</span></div>
<div>
<span style="font-size: xx-small;">MAY 2020</span></div>
<div>
<a href="http://weeatlivedowell.com/"><span style="font-size: xx-small;">weeatlivedowell.com</span></a></div>
Northeastern Dininghttp://www.blogger.com/profile/15615184353839692066noreply@blogger.com0tag:blogger.com,1999:blog-8459904656528634353.post-59103173952614585012020-04-24T12:00:00.000-04:002020-04-24T12:00:04.533-04:00Social Media Diet<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEixd7bAdrFIBpPQ1JzRnpLEYKafyt1rkfXvd34LcxksG4r4rjgkRy2gkoFpiilib1XNNarLl8XepC9MgvBgrBnvSyY_qublcZymKzoDfXdBrvlapj4SX5ufXW0I2qHyPlhoL8M5LD8FqZNw/s1600/April-2020-ELDW-508.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="672" data-original-width="1196" height="223" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEixd7bAdrFIBpPQ1JzRnpLEYKafyt1rkfXvd34LcxksG4r4rjgkRy2gkoFpiilib1XNNarLl8XepC9MgvBgrBnvSyY_qublcZymKzoDfXdBrvlapj4SX5ufXW0I2qHyPlhoL8M5LD8FqZNw/s400/April-2020-ELDW-508.jpg" width="400" /></a></div>
<br />
Food pictures are all over social media. Look around when you are out to eat and you’ll likely notice people taking more pictures of their food than their friends. Do all of these food pictures influence how we eat? A new study says it might.<br />
<br />
<b>WHAT DID THEY STUDY?</b><br />
To get an idea of what people think of how their social media friends eat, researchers asked themto report on their perceptions of how much and how often their friends ate certain foods as well as whether they think their friends like certain foods. They also asked how often they thought their friends should eat certain foods. They then compared this to how the people in the study actually eat.<br />
<br />
<b>WHAT DID THEY FIND?</b><br />
How much and how often people believed their social media friends ate fruits and vegetables predicted how often they ate fruits and vegetables themselves. People with friends who ate a lot of fruits and vegetables ate more, while people with friends who are not big posters of fruits and vegetable pics tended to eat fewer. For less healthy items like high calorie snacks or sugar sweetened drinks, people were influenced by how much they thought their friends should have, not how much they actually had. The more they thought their friends should have, the more they had themselves.<br />
<br />
<b>BOTTOM LINE</b><br />
While this study is just the beginning of looking at how social media can influence our eating styles, it does offer some ideas on how we can test some new strategies for eating better. If you have some food related goals you are trying to achieve, enlist some friends to help and make it social. Post pictures of your favorite healthy foods, drinks and meals and encourage your friends to do the same. Even if it doesn’t influence your behavior, it could give you some ideas for new foods to try.<br />
<span style="font-size: x-small;"><br /></span>
<span style="font-size: x-small;">Reference:<br />1.Lily K. Hawkins, Claire Farrow, Jason M. Thomas. Do perceived norms of social media users eating habits and preferences predict our own food consumption and BMI?, Appetite, Volume 149, 2020. https://doi.org/10.1016/j.appet.2020.104611.<br /><span style="font-size: xx-small;"><br />Written by Jennifer M. Roberts, MS, RDN<br />APRIL 2020<br /><a href="http://weeatlivedowell.com/">weeatlivedowell.com</a></span></span>Northeastern Dininghttp://www.blogger.com/profile/15659070260266968569noreply@blogger.com0tag:blogger.com,1999:blog-8459904656528634353.post-43699470443612462602020-04-17T12:00:00.000-04:002020-04-17T12:00:08.685-04:00SUPPORTING A HEALTHY IMMUNE SYSTEM<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbTPwhVZAeVXWn4i8y09g0KiV4shkAXoJkq0qwBnEp5VDteVAY1ZGd-9_nSExUc6W5K16mzRSVymUXGif9BxB3xz-TvD8Nk5BBF7oSGr02RM-nYRNbMCopZW3e8kcU3EblVw0zcroqwPs/s1600/Supporting-Healthy-Immune-System.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="138" data-original-width="508" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbTPwhVZAeVXWn4i8y09g0KiV4shkAXoJkq0qwBnEp5VDteVAY1ZGd-9_nSExUc6W5K16mzRSVymUXGif9BxB3xz-TvD8Nk5BBF7oSGr02RM-nYRNbMCopZW3e8kcU3EblVw0zcroqwPs/s1600/Supporting-Healthy-Immune-System.jpg" /></a></div>
<b><br /></b>
<b>With the current COVID-19 outbreak making headlines globally, nationally and locally we are all looking for ways to keep ourselves and our families healthy. Most information tells us that people with weakened immune systems are at greatest risk, which naturally leads to the question of how do we strengthen our immune system?</b><br />
<br />
<b>Does what we eat impact our immune system?</b><br />
Absolutely, but maybe not in the way you would expect. The clearest connection is that being deficient in certain nutrients, or being malnourished in general can decrease your immune system’s ability to function normally. Fortunately, this is not an issue for the majority of Americans. With your immune system, more is not necessarily better. You certainly want your immune system to work the way it is supposed to, but you can’t boost your immune system beyond its normal capacity by eating or drinking certain products. Beyond nutrition, getting enough sleep, managing stress and being active are important too.<br />
<br />
<b>Which foods are involved?</b><br />
Research on the nutrition – immune connection is still very new and not conclusive, but certain<br />
ingredients show promise. Sometimes referred to as functional ingredients, examples include Zinc, Vitamin D, Vitamin E, Omega 3 Fatty Acids, Probiotics and Green Tea. Each of these play a role in supporting a healthy immune system. Being deficient in these ingredients could negatively impact immune function. On the flip side, taking in too much of certain of these ingredients can also hurt immune function. For this reason, it is usually a good idea to stick to food sources instead of supplements. If you think you might need a supplement, discuss this with your healthcare provider first.<br />
<br />
Try out some of our favorite recipes featuring foods and drinks with these functional ingredients at <a href="http://weeatlivedowell.com/">weeatlivedowell.com</a>:<br />
<ul>
<li>Foods: Whole grains, seafood, yogurt (with live cultures), beans, nuts, seeds, leafy greens, eggs</li>
<li>Drinks: Green tea, kefir, kombucha, yogurt based smoothies</li>
</ul>
Remember that even with a healthy immune system, you still could be at risk for COVID-19 or other<br />
illnesses. There are no foods, drinks or supplements that can prevent, cure or treat COVID-19. Washing your hands often, keeping your hands away from your face and avoiding close contact with people who are sick is still your best defense.<br />
<span style="font-size: x-small;"><br /></span>
<span style="font-size: x-small;">Reference:</span><br />
<ol>
<li><span style="font-size: x-small;">Wu, Dayong et al. “Nutritional Modulation of Immune Function: Analysis of Evidence, Mechanisms, and Clinical Relevance.” Frontiers in immunology vol. 9 3160. 15 Jan. 2019, doi:10.3389/fimmu.2018.03160</span></li>
</ol>
<span style="font-size: xx-small;">Written by Jennifer M. Roberts, MS, RDN</span><br />
<span style="font-size: xx-small;">SPECIAL EDITION 2020</span><br />
<span style="font-size: xx-small;"><a href="http://weeatlivedowell.com/">weeatlivedowell.com</a></span>Northeastern Dininghttp://www.blogger.com/profile/15615184353839692066noreply@blogger.com0tag:blogger.com,1999:blog-8459904656528634353.post-71912163116555587972020-04-10T12:00:00.000-04:002020-04-10T12:00:00.691-04:00Quick Snack Ideas<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgOBBgM9GAGbjoPxoDry5aS-nZCjCC545oGpe0W7yWZ-KauzfMFIyjxqPsmtnQJ8TyUK2vfUtoVEw6uF9jLcTixcSKwfgvy2thjOMXaUT_7Hi3may7a94EseCls7zHdo4hIDbRMiPnis4w/s1600/Blog-Header-2016---Healthy-Huskies.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="200" data-original-width="760" height="168" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgOBBgM9GAGbjoPxoDry5aS-nZCjCC545oGpe0W7yWZ-KauzfMFIyjxqPsmtnQJ8TyUK2vfUtoVEw6uF9jLcTixcSKwfgvy2thjOMXaUT_7Hi3may7a94EseCls7zHdo4hIDbRMiPnis4w/s640/Blog-Header-2016---Healthy-Huskies.jpg" width="640" /></a></div>
<br />
<b>It’s important to incorporate snacks during the day while you are taking classes and/or working from home. In-between meal snacks are important. Snacks most often will help you feel better, increase your chances of staying focused and boost your immune system!</b><br />
<br />
Take a break for your snack. Limit a working snack (i.e., eating while you are working on the computer) as this may lead to distracted eating and result in eating more than planned. It’s also nice to build in a break and have a snack to help you recharge.<br />
<br />
Maybe you can schedule a snack break with a friend, and you can FaceTime while you snack and take a break!<br />
<br />
The following are quick snack ideas. The portions sizes are here as a guide. If you are hungry have a larger portion! Pay attention to hunger and fullness cues. Another guide is to eat something about every three hours (or sooner – if you are hungry) throughout the day.<br />
<ul>
<li>¼ Trail mix with dried fruit, nuts, and seeds (1/4 cup)</li>
<li>¼ cup of nuts </li>
<li>¼ cup of pumpkin or sunflower seeds</li>
<li>Whole wheat pretzels (20 mini) along with peanut butter (2 TBSP) or hummus (2 TBSP) to dip in.</li>
<li>Fresh fruit and veggies plain or with peanut butter (2 TBSP) or hummus (2 TBSP) to dip in.</li>
<li>A ½ large or 1 whole small bagel or crackers (5) with peanut butter (2 TBSP) or another nut butter </li>
<li>Dry cereal (1 cup) or add ½ - 1 cup milk</li>
<li>Granola or cereal bars</li>
<li>String cheese, low-fat yogurt (8 oz.) with ¼ cup of low-fat granola</li>
<li>Low-fat cottage cheese with some fruit</li>
<li>Tortilla chips with salsa and or guacamole</li>
<li>Hydrating beverages such as water or 100% fruit juice</li>
</ul>
<u>Quick portion guide</u><br />
2 TBSP (or 1 oz.) = size of a golf ball<br />
1 TBSP = size of a poker chip or your thumb<br />
1 cup = size of a baseball or your fistNortheastern Dininghttp://www.blogger.com/profile/15615184353839692066noreply@blogger.com0