Study Snacks

Alright, it's crunch time! (Given the nature of this blog, no pun intended.) Finals week is just around the corner, and that means a lot of things. No sleep. Late night eating, or no eating. Substituting meals for coffee. No exercise. Loads of stress. They should rename finals week to hell week! Here's some healthy suggestions to remain under pressure and be good to your body while getting everything done.

1. Prepare in Advance.
All you procrastinators out there are damaging yourself. It can't be all that fun parking yourself in a library for nine hours, memorizing loads and loads of information that you will eventually forget. According to UPenn's Health and Education Department, cramming often leads to confusing or blending different information. Kind of defeats the point, doesn't it? Instead, break up what you need to study into different portions and spread it out. Make a point of studying the material for 1-2 hours, and review the other material. You keep your information fresh, and you don't burn out. You also give yourself more time to do your normal activities.

2. Take a BREAK.
It has to do with planning, too. Your brain needs a break, just as your body would during a vigorous workout. I mean, in essence, your brain is going through a vigorous workout when you study. Give yourself a half hour or so to just relax. Watch a mindless television show, or go for a walk. I like to get a run in.

3. Sleep, sleep, SLEEP.
Pulling an all-nighter is a humungous, large, overbearing NO. NOOOOO. You need your sleep more than you can imagine. Your body needs at least 7-8 hours of sleep every day. 6 hours or less increases the risk of car accidents. If you don't sleep well one night, you know you feel it the next day. If you pull an all-nighter, or sleep for only a few hours (a long nap, if you will) you'll get into 'sleep-deficit' mode which impairs vision, reaction, judgement and most importantly, information processing. Bottom line: SLEEP.

4. Test Anxiety
The mere idea of being tested over material you've learned through out a few months (some of the material you've definitely forgotten already) on one test that is a huge factor to one grade is a lot of pressure. Not to mention, each class you're enrolled in is doing the same thing. The first thing to combat all this stress is to know what grade you have in the class. Then figure out how much the final affects this grade. Sometimes, finals will count as much as a normal exam and others count much more. Recognizing the weight of the final may help you calm down and focus. Plus, following the other steps will help as well.

5. Food.
I lost count how many times I've been told that breakfast is the most important meal of the day. Especially during finals week, this is very true. Studies have shown eating breakfast reduces overall fatigue and sleepiness in the body. Food acts as a natural stimulant. It also helps overall function. Most importantly, it improves concentration and alertness so you can focus on your final.
Also, late night snacking is a no-no. If you disregarded my previous tips and are in fact cramming, your body gets tired and "feels" hungry. You most likely aren't hungry as much as you are tired. Step outside the library and go for a walk with a friend. Keep hydrated by drinking a lot of water. You can drink tea, too.


So, those are the top five tips. Prepare in advance, take breaks, sleep, combat test anxiety and eat breakfast. Here are some good healthy snacks you can munch on on your way to the library or make for study groups.

- Popcorn has the good kinds of fats in it, such as monounsaturated fats. Pop a bag open instead of grabbing chips or even pretzels.
- Hummus! I love love love hummus. Chick peas, olive oil and spices blended together to make a healthy, tasty dip. Eat it with pita chips, carrots or celery sticks.
- Trail mix is a great choice, too. The dried fruits have sugar and the nuts have protein and fats to wake you up a little.
- Melt some dark chocolate and dip strawberries into them. Refrigerate the strawberries for a few hours and they will be ready to go!
- Salsa is only 10 calories per serving. Get a bowl of cold salsa with some whole grain chips, and your study group will love it.

Good luck on finals!

USDA Pyramid

The United States Department of Agriculture has an organization within the department called the Center for Nutrition Policy and Formation. This organization was formed in 1994 with its mission to improve the nutrition and overall well being of Americans. A few ways they do this are through the Dietary Guidelines for America, Healthy Eating Index, U.S. Food Plans, and Nutrient Content of U.S. Food Delivery. This blog we will talk about their MyPyramid Food Guidance System.

It's first important to know the parts to the pyramid itself. On the main website, they have an interactive picture where you can click on a different color in the pyramid to get more information on that part of your diet. The first color is orange, which talks about grains. They suggest eating 3 ounces of whole grains every day. When buying, look for the word "whole" on the package. The second color is green, which talks about vegetables. They suggest you eat more dark green vegetables and orange vegetables, and more green peas. The third color, red, discusses fruit and they suggest you eat a wider variety of fruits. You can choose from fresh, frozen or canned fruits and you should not rely on fruit juices as a substitute. The second to last color is blue, and discusses the importantance of milk. You should buy low-fat or fat free milk. If you are lactose-intolerant, soy milk is a good alternative. The last color is purple and discusses meat and beans. Choose lean meats, and bake/broil/grill it. Don't fry it!

The website also has great tips on how to incorporate these parts of the pyramid into your diet. There is a link called, "Tips and Resources".

They also have an interactive portion to help you find the amount of each pyramid you need daily. This is called the "MyPyramid Plan". I decided to put in my information and see what I need to do. All I had to do was give them my age, height, weight and a rough estimate of the time I spend on a daily work out. It was easy, you should do it! Here are my results:

Eat these amounts from each food group daily. This plan is a 2400 calorie food pattern. It is based on average needs for someone like you. (A 20 year old female, 5 feet 9 inches tall, 145 pounds, physically active 30 to 60 minutes a day.) Your calorie needs may be more or less than the average, so check your weight regularly.

Grains - 8 ounces

Vegetables - 3 cups

Fruits - 2 cups

Milk - 3 cups

Meat and Beans - 6.5 ounces

1. Make Half Your Grains Whole
Aim for at least 4 ounces of whole grains a day.
2. Vary Your Veggies
Aim for this much every week:

Dark Green Vegetable: 3 cups weekly

Orange Vegetables :2 cups weekly

Dry Beans & Peas : 3 cups weekly

Starchy Vegetables : 6 cups weekly

Other Vegetables : 7 cups weekly
Oils & Discretionary Calories: Aim for 7 teaspoons of oils a day
3. Physical Activity
Physical activity is also important for health. Adults should get at least 30 minutes of moderate level activity most days. Longer or more vigorous activity can provide greater health benefits. Click here to find out if you should talk with a health care provider before starting or increasing physical activity. Click here for more information about physical activity and health.

They offer tips on how I can achieve this goal daily, and they also offer an option where I can fill out information to recieve results that would help me lose weight.

To get started, go to MyPyramid.gov. Explore the website, learn, and make yourself healthier.

Earth Day!

Happy Earth Day! Many things the earth gives us are typically taken for granted, but not today. The whole point of this national holiday is to recognize all of the gifts we recieve from our planet, and learn ways of basically returning the favor. Doesn't that sound appropriate? I mean, every blog I've written deals with the natural properties of food and how it benefits you. So to return that favor and continue getting rich, wonderful foods, here are some simple tips taken from the Environmental Protection Agency's website to protect the earth. (Image taken from treehugger.com)

1. Compost! Compost helps improve soil, so you can grow your garden more efficiently. When mowing the grass, don't worry about the cut blades. They will decompose and return to the soil naturally. Food scraps also act as a natural fertilizer. That not only saves you money from buying fertilizer, but it's more natural!

2. Reuse! Don't buy into the plastic bags at the grocery. All you have to do is keep a few large reusable bags in your car and grab them before you walk into the grocery.

3. Dog Poop! Don't let your dog's poop hang out on the grass. Up until I read these tips, I thought the poop would do the same as compost and soak in the soil, acting as a natural fertilizer. That's what I was taught at least, but that's not what actually happens! Think about when a storm comes. That poop will travel with the run-off and get in the water that the fish you eat swim in, the water you will eventually drink... I don't know if I have to say anymore.

4. Fill it up! Don't run your dishwasher until it is completely full. That way you can save the amount of water you use. Also, you'll be saving yourself some money on dishwashing soap.

5. Showering versus Bathing! A bath tub will take up to 70 gallons of water to fill. That's insane to think about, I had no idea. A way to fix that is taking a 5-10 minute shower. You will be saving 10 to 25 gallons of water.

6. Compact Flourescence! Are any of your light bulbs dying? Once it does, don't buy another conventional bulb to replace it. Instead, get a compact flourescent light bulb. They last longer, and EPA came up with this interesting fact. If each household replaced one conventional light bulb with a compact flourescent light bulb, we'd save enough energy to light over 3 million houses!

7. Cars! When you're in your car waiting for someone, turn off your car. Buses and cars emit fumes when they're running, so don't do it! Also, if you can, leave your car home twice a week. You can cut up to 1600 pounds of gas emmissions a year if you do. Take the bus, a bike, or simply walk.


Those are just a few of the many ways you can help. When I was on campus today, there were small tips all over the place that I couldn't help reading. One was to buy fruits only in season. These are the most natural fruits, and they're supposed to be eaten at this time! Easy enough. Another tip is to turn off lights when you're not home or not in the room. Use your air conditioner and heater minimally. Open the window, and enjoy the natural breeze!

Also, enjoy the gifts of earth. Enjoy a picnic outside, go for a run, take your dog for a walk. Not only is it beautiful outside, but just a half hour in the sun will give you your daily intake of Vitamin D.

Broccoli

Broccoli is that kind of vegetable that your parents begged you to eat as a little kid (mine didn't; I oddly enough loved it!). They do that for a reason, you know. Broccoli is a very healthy vegetable!

(Image taken from cherylforberg.com)

Quick random fact: Broccoli originated in Italy, and is a member of the Brassica family.

Vitamins: Vitamin A is mostly in the form of beta-carotene. Vitamin A improves vision and aids in healthier cell division. It also is good for the skin and prevents infection.

Vitamin C is important for producing collagen, which is connective tissue that gives our body form and supports organ function.

Other Nutrients: Folic acid helps the formation of DNA and RNA. It is vital to the growth of our bodies. That's why pregnant women should especially concern themselves with their folic acid intake.

Calcium not only helps strengthen our bones but also maintain or lose weight. According to howstuffworks.com, one serving of broccoli does not equivelate one cup of milk, but it is higher in calcium then other vegetables. If you remember from previous blogs, a healthy intake of calcium prevents high blood pressure, thus preventing many heart diseases as well.

Fiber, of course, is always something to consider when trying to lose weight. It promotes a healthy digestive system, but make sure you drink a lot of water when eating fiber. Otherwise, you can get stomach aches and bloating will occur. (Not FUN.)

(info taken from: howstuffworks.com)

3 Components: Indoli-3 carbinol (I3C) aids in the development of good hormones and inhibits bad ones from forming. This is paritcularly important in preventing the development of tumors.

Sulfurophane increases the levels of enzymes that block cancer from forming.

Beta carotene comes in the form of Vitamin A.

(info taken from: associatedcontent.com)

Here's the nutritional value of a 1/2 cup of chopped broccoli, taken from howstuffworks.com:

Calories: 27

Fat: <1>

Saturated Fat: 0 g

Cholesterol: 0 g

Carbs: 6 g

Protein: 2g

Dietary Fiber: 2 g

Sodium: 32 mg

Vitamin A: 1207 IU

Vitamin C: 49 mg

Calcium: 31 mg

Iron: 1 mg

Magnesium: <1>

Before I give you recipes, know that processing and heavy cooking will destroy some of its health benefits. Try and eat it closest to its raw form. Toss some broccoli in a salad. Or dress them up with some toasted garlic and salt.

Ellie Krieger's Sauteed Broccoli

(Fast, easy, delicious)

Ingredients: 3 tablespoons extra-virgin olive oil
3 cloves garlic, roughly chopped
Pinch red pepper flakes
1 bunch broccoli, trimmed and cut into bite-size pieces
1/2 cup low-sodium chicken broth
1/2 teaspoon kosher salt
Freshly ground black pepper
Directions: Heat the olive oil, garlic, and pepper flakes in a large skillet of medium heat until fragrant and garlic begins to brown, about 30 seconds. Stir in broccoli and cook until the broccoli is bright green, about 3 minutes. Add the chicken broth and season with salt and pepper and cook until just tender, about 3 to 5 minutes. Serve and enjoy!

Broccoli Slaw
Ingredients: 4 slices turkey bacon
1 12- to 16-ounce bag shredded broccoli slaw or 1 large bunch broccoli (about 1 1/2 pounds)
1/4 cup low-fat or nonfat plain yogurt
1/4 cup reduced-fat mayonnaise
3 tablespoons cider vinegar
2 teaspoons sugar
1/2 teaspoon salt, or to taste
Freshly ground pepper to taste
1 8-ounce can low-sodium sliced water chestnuts, rinsed and coarsely chopped
1/2 cup finely diced red onion (1/2 medium)
Directions: Cook bacon in a large skillet over medium heat, turning frequently, until crisp, 5 to 8 minutes. (Alternatively, microwave on High for 2 1/2 to 3 minutes.) Drain bacon on paper towels. Chop coarsely.
If using whole broccoli, trim about 3 inches off the stems. Chop the rest into 1/4-inch pieces.
Whisk yogurt, mayonnaise, vinegar, sugar, salt and pepper in a large bowl. Add water chestnuts, onion, bacon and broccoli; toss to coat. Chill until serving time.

(Taken from eatingwell.com)

Soy

The soy bean is of great interest in medical research right now. The FDA, among others, believe it reduces the risk of coronary heart disease. You will see on some packaged foods this health claim: "Diets low in saturated fat and cholesterol that include 25 grams of soy protein a day may reduce the risk of heart disease. One serving of (name of food) provides ____ grams of soy protein." In order for the product to be able to state this, FDA says it must have 6.25 grams soy protein, Low fat (less than 3 grams), Low saturated fat (less than 1 gram), and Low cholesterol (less than 20 mg). So why does the FDA approves this health claim, and why is it under so much research?

(Image and info taken from healthline.com)

The soy bean is the only vegetable source that can call itself a complete protein, meaning it has all the essential amino acids our body needs. This makes it possible for vegetarians to get their serving of protein without touching meat. A popular form of soy would be tofu, which is made from soymilk that is curdled with mineral salts. Tofu on its own is bland, but will absorb the flavors that it is being cooked with.

But back to the bean. Being a complete protein also means that it has a lot of isoflavons. Research points soy isoflavons in the direction of preventing osteoperosis. The isoflavon genistin inhibits bone breakdown similarly to estrogen. It also prevent calcium excretion. When compared to animal protein, less calcium was in a patient's urine. Therefore, soy helps calcium absorption. You can drink soymilk, which is produced according to the manufacturer. Typically, the more protein (at least 4%) in the product, the more isoflavons. Most soymilks are fortified with vitamins. (My favorite is Silk with Fiber).

The isoflavons also reduce the risk of coronary heart disease, as the FDA suggests. It reduces the overall LDL cholesterol intake in the body, which can create blood vessel buildup leading to strokes and other heart diseases.

There is slight controversy to the health benefits of soy. Some research suggests its cholesterol-lowering effect may not be as strong as everyone believes. Also, supplements with isoflavones may not get the effect because it is taken in too high a dosage. Yet, there is no conclusive evidence on these facts. Just worry warts!

There are three kinds of soy that are great to incorporate into your diet. Soy protein isolate, the highest in concentration, is 90% protein and is most typically used in nutritional supplement products such as shakes and bars. Soy protein concentrate is 70% protein and contains carbohydrates and fiber from the bean. This one is found in grocery products such as pasta and cereals. The last one texturized soy protein (TSP), and is in a granulated form. The website that I obtained this information from suggests either replacing ground beef for this or adding it to your ground beef to reduce the fat content of the dish.

So, want good food to help you incorporate soy into your diet? First, there is a company specialized in soy bars called SOYJOY. You can find them in the grocery, or visit their website!

Asparagus Salad with Mustard-Soy Dressing
Ingredients: 1 teaspoon ground mustard
1 teaspoon extravirgin olive oil
1 large pasteurized egg yolk
1 teaspoon fresh lemon juice
1 teaspoon soy sauce
1 pound asparagus spears, steamed and chilled
Preparation: Combine first 3 ingredients, stirring with a whisk. Stir in juice and soy sauce. Drizzle dressing over asparagus, and toss gently to coat. Serve immediately.
Nutritional Information: Calories: 61 (40% from fat)
Fat: 2.7g (sat 0.6g,mono 1.3g,poly 0.3g)
Protein: 3.5g
Carbohydrate: 5.2g
Fiber: 2.5g
Cholesterol: 53mg
Iron: 0.7mg
Sodium: 78mg
Calcium: 32mg

[Taken from cookinglight.com]

Honey-Soy Broiled Salmon

Ingredients: 1 scallion, minced

2 tablespoons reduced-sodium soy sauce

1 tablespoon rice vinegar

1 tablespoon honey

1 teaspoon minced fresh ginger

1 pound center-cut salmon fillet, skinned and cut into 4 portions

1 teaspoon toasted sesame seeds

Preperation: 1. Whisk scallion, soy sauce, vinegar, honey and ginger in a medium bowl until the honey is dissolved. Place salmon in a sealable plastic bag, add 3 tablespoons of the sauce and refrigerate; let marinate for 15 minutes. Reserve the remaining sauce. 2. Preheat broiler. Line a small baking pan with foil and coat with cooking spray.

3. Transfer the salmon to the pan, skinned-side down. (Discard the marinade.) Broil the salmon 4 to 6 inches from the heat source until cooked through, 6 to 10 minutes. Drizzle with the reserved sauce and garnish with sesame seeds.
NUTRITION INFORMATION: Per serving: 234 calories; 13 g fat (3 g sat, 5 g mono); 67 mg cholesterol; 6 g carbohydrate; 23 g protein; 0 g fiber; 335 mg sodium; 444 mg potassium. Nutrition bonus: Selenium (60% daily value), excellent source of omega-3s.

[Taken from eatingwell.com]

Flaxseed

Flaxseed may be small in size, but is big on health benefits. Many dieters give it much credit for weight loss or maintenance, allowing them to feel satisfied longer. It's technically not a grain, but carries most of the properties a grain would have such as vitamins, minerals and omega 3 fatty acids.





Flaxseed has been gaining a lot of attention in medical research lately because of three major components: Omega 3 fatty acids, fiber and phytochemicals.


Omega 3 fatty acids: It has been said that a diet healthy in omega 3 fatty acid intake can help against diabetes. This is because it reduces inflammation through out the body. Increased inflammation (due to the lack of omega 3, and too much omega 6 fatty acids like corn oil) can cause heart disease, asthma, and some cancers along with diabetes. It is also good for arthritis, as there is a swelling between the joints to cause it. Omega 3 fatty acids can reduce that swelling. Studies have also shown that omega 3 fatty acids, and therefore flaxseed, can reduce the risk of macular degeneration, which is a disease that damages vision by destroying nerve cells in the eye. Flaxseed is known to be one of the best sources of omega 3 fatty acids, along with certain fish.


Fiber: Flaxseed is especially high in fiber, both soluble and insoluble. This is probably where flaxseed gets its ability to significantly lower LDL cholesterol levels. It also helps the digestive system, and stabilize blood sugar.


Phytochemicals: These are the best source of lignans, which convert in the intestines into substances that help balance female hormones. These can help prevent breast cancer and type 2 diabetes. Flaxseed is actually the highest plant source in phytoestrogen which act as a hormonal therapy and aid in controlling menopause. By helping to balance female hormones, the side effects of menopause (hot flashes, moodiness) can subside.





Flaxseed is also an excellent source of Vitamin B, manganese and magnesium. You can find it in the grocery store in powder for shakes, oil or capsules. You can also incorporate it into your cooking with some of these recipes!



Healthy Pancakes

Ingredients: 1/2 cups whole-wheat flour
1 cup buttermilk powder
5 tablespoons dried egg whites, such as Just Whites
1/4 cup sugar
1 1/2 tablespoons baking powder
2 teaspoons baking soda1 teaspoon salt1 cup flaxseed meal
1 cup nonfat dry milk
1/2 cup wheat bran or oat bran

Preperation: Whisk flour, buttermilk powder, dried egg whites, sugar, baking powder, baking soda and salt in a large bowl. Stir in flaxseed meal, dry milk and bran. Makes 6 cups pancake mix.To make pancakes:1. Combine 1 1/2 cups nonfat milk, 1/4 cup canola oil and 1 teaspoon vanilla extract in a glass measuring cup. 2. Place 2 cups pancake mix in a large bowl. (Refrigerate the remaining pancake mix in an airtight container for up to 1 month or freeze for up to 3 months.) Make a well in the center of the pancake mix. Whisk in the milk mixture until just blended; do not overmix. (The batter will seem quite thin, but will thicken up as it stands.) Let stand for 5 minutes.3. Coat a nonstick skillet or griddle with cooking spray and place over medium heat. Whisk the batter. Using 1/4 cup batter for each pancake, cook pancakes until the edges are dry and bubbles begin to form, about 2 minutes. Turn over and cook until golden brown, about 2 minutes longer. Adjust heat as necessary for even browning. Makes 6 servings, 2 pancakes each.

NUTRITION INFORMATION: Per serving: 272 calories; 13 g fat (2 g sat, 6 g mono); 8 mg cholesterol; 27 g carbohydrate; 12 g protein; 5 g fiber; 471 mg sodium; 336 mg potassium.Nutrition bonus: Calcium (24% daily value), Fiber (20% dv)
Taken from EatingWell.com

Flaxseed Shake
Ingredients: 6 tablespoons of flaxseed
2 bananas
2 cups apple or orange juice
1 cup plain or vanilla flavored yogurt

Preperation: Grind the flaxseed into a moist flour using an electric coffee grinder or other food processing type appliance. Combine with bananas, fruit juice and yogurt in a blender. Blend until smooth and creamy.
Taken from GlobalGourmet.com

Carrot Cake

Easter is just around the corner, and you know what that means. Big family feasts, with relatives driving in just in time to eat. You'll have to work all weekend, picking out recipes you know your family will love, cooking and preparing. Dessert is usually everyone's favorite. Having that pressure on you doesn't make it any easier if you want to find a healthy recipe. But don't worry! Here's an amazing dessert recipe that will look wonderful on your Easter table.

Carrot Cake

Ingredients: 1/2 cup chopped walnuts
2 cups whole-wheat pastry flour (see Ingredient note)
2 teaspoons baking soda
1/2 teaspoon salt
2 teaspoons ground cinnamon
3 large eggs
1 1/2 cups sugar
3/4 cup nonfat buttermilk
1/2 cup canola oil
1 teaspoon vanilla extract
1 20-ounce can crushed pineapple, drained, juice reserved
2 cups grated carrots (4-6 medium)
1/4 cup unsweetened flaked coconut
Frosting:
2 tablespoons coconut chips or flaked coconut
12 ounces reducedonut-fat cream cheese, softened
/2 cup confectioners' sugar, sifted
1 1/2 teaspoons vanilla extract
Directions: To prepare cake: Preheat oven to 350°F. Coat a 9-by-13-inch baking dish with cooking spray.
Toast walnuts in a small baking pan in the oven until fragrant, 5 to 10 minutes.
Whisk flour, baking soda, salt and cinnamon in a medium bowl. Whisk eggs, sugar, buttermilk, oil, vanilla and 1/4 cup of the reserved pineapple juice in a large bowl until blended. Stir in pineapple, carrots and coconut. Add the dry ingredients and mix with a rubber spatula just until blended. Stir in the nuts. Scrape the batter into the prepared pan, spreading evenly.

Bake the cake until the top springs back when touched lightly and a toothpick inserted in the center comes out clean, 40 to 45 minutes. Let cool completely on a wire rack.
To prepare frosting & finish cake: Place coconut in a small baking pan and toast in the oven at 300 degrees F, stirring several times, until light golden, 5 to 10 minutes.
Beat cream cheese, confectioners’ sugar and vanilla in a mixing bowl with an electric mixer until smooth and creamy. Spread the frosting over the cooled cake. Sprinkle with the coconut.
Ingredient note:Whole-wheat pastry flour is milled from soft wheat. It contains less gluten than regular whole-wheat flour and helps ensure a tender result in delicate baked goods while providing the nutritional benefits of whole grains. Available in large supermarkets and in natural-foods stores. Store in the freezer.

(taken from foodnetwork.com)