Welcome back to school students! With the beginning of a new year and a new semester, I thought I should provide you with some helpful suggestions for healthy snacks that keep you full throughout the day.
Greek Yogurt: Greek yogurt is often referred to as a super food by many registered dietitians such as Margaret Furtado, M.S., R.D. Greek yogurt is loaded with calcium and has twice the amount of protein as regular yogurt, which keeps your stomach fuller for a longer period of time.
Raw Vegetables: Raw vegetables are loaded with vitamins and nutrients. Raw vegetables contain a higher water content than cooked vegetables, which allow them to be more filling. To guarantee that this snack is satisfying, choose veggies that are high in fiber, like raw carrots which are quick and easy to carry around with you.
Fresh Fruit: Like vegetables, fruit contains many vitamins and nutrients. Health Experts for Yahoo Health claim that many types of fruit are low-calorie, essentially fat free, and are high in fiber. Not only are these snacks filling, but they are conveniently portable for a college student on the go.
Pistachio Nuts: Known as the "skinny nut", pistachios are lower in calories and fat content, but offer the high fiber and protein that other nuts contain. Pistachios allow more nuts per serving in comparison to other nuts. Pistachiohealth.com explains that a person can eat 49 pistachios per ounce. Other nuts, like macadamias, let a person eat only 10-12 nuts per serving.
Pistachios also give the eater visual cues. Empty pistachio shells of the eaten nuts encourage snackers to be mindful eaters, which curbs excessive calorie consumption.
Friday, January 21, 2011
Sunday, November 7, 2010
Let's Talk About Sex, Nutrition Edition
As I always say, the food we eat largely impacts the quality of our lives, including our sex lives.
Here are some foods that may do just that.
Celery:
Men, eating raw celery boosts the production of a hormone called androsterone. Released through male perspiration and saliva, androsterone is odorless and triggers female attraction. By chomping down on a few stalks, the pheromones take effect almost immediately.
Bananas:
Beneficial to both sexes, bananas help boost stamina. Rich in B vitamins, bananas increase overall energy levels in the body. Specifically, bananas contain vitamin B12 and folic acid. B12 is necessary for the production of red blood cells, which help the body digest food and absorb vitamins from the diet. In addition, B12 is vital for protein synthesis in the body and metabolism of carbohydrates.
Chili Peppers:
Chilies contain capsaicin, the substance in peppers that give them that spicy kick. Capsaicin stimulates nerve endings to release chemicals, causing heart rate to increase and triggers the release of mood-boosting endorphins.
Zinc-Rich Foods:
Zinc is a mineral that is required for testosterone production. Testosterone is a sex hormone that is necessary for sexual function in both men and women. Women with a zinc deficiency may have a lower functioning sex drive than they should. Please note that stress, caffeine, smoking, and alcohol consumption can contribute to a zinc deficiency. Some foods with high concentrations of zinc include seafood, chicken, beef, lamb, brown rice, pine nuts, and pumpkin seeds.
Here are some foods that may do just that.
Celery:
Men, eating raw celery boosts the production of a hormone called androsterone. Released through male perspiration and saliva, androsterone is odorless and triggers female attraction. By chomping down on a few stalks, the pheromones take effect almost immediately.
Bananas:
Beneficial to both sexes, bananas help boost stamina. Rich in B vitamins, bananas increase overall energy levels in the body. Specifically, bananas contain vitamin B12 and folic acid. B12 is necessary for the production of red blood cells, which help the body digest food and absorb vitamins from the diet. In addition, B12 is vital for protein synthesis in the body and metabolism of carbohydrates.
Chili Peppers:
Chilies contain capsaicin, the substance in peppers that give them that spicy kick. Capsaicin stimulates nerve endings to release chemicals, causing heart rate to increase and triggers the release of mood-boosting endorphins.
Zinc-Rich Foods:
Zinc is a mineral that is required for testosterone production. Testosterone is a sex hormone that is necessary for sexual function in both men and women. Women with a zinc deficiency may have a lower functioning sex drive than they should. Please note that stress, caffeine, smoking, and alcohol consumption can contribute to a zinc deficiency. Some foods with high concentrations of zinc include seafood, chicken, beef, lamb, brown rice, pine nuts, and pumpkin seeds.
Tuesday, September 28, 2010
Food for Thought
Many times, students on campus eat poorly and as a result, their academic performance is compromised. Being the hard working students we are, I thought it was appropriate to provide you with some information to boost our moods and keep our grades up!
Foods that Improve Memory
Omega 3 Fatty Acids : Parts of the brain require fat to carry out important cellular functions. Omega 3 fatty acids are healthy fats that should be consumed several times a week. Foods rich in Omega 3 fatty acids include salmon, flaxseed, walnuts, cauliflower, cabbage, tuna, soybeans, and broccoli.
Antioxidants: Antioxidants fight against free radicals. Free radicals are atoms formed when oxygen interacts with certain molecules, and can have a damaging effect on cells. Antioxidants work safely to neutralize these free radicals found throughout the body. To fight those free radicals, feed yourself some blueberries, strawberries, bell peppers, spinach, carrots, peanut butter and winter squashes to name a few.
Improve Concentration
Eat Breakfast : Your brain needs glucose (sugar in the blood), the major energy source in the body in order to function properly. When you wake up in the morning, it is likely that you have not eaten in a good six or seven hours. This means that the body does not have glucose (energy) readily available to be used. As a result, you tap into your stored energy. This is a less efficient way of fueling the body than if you were to eat breakfast and convert the food you eat into glucose. Eventually, the stored energy will be used up, and your brain will be functioning at a very low level. Not to mention, you'll be hungry! Good breakfast foods: Whole grains, high fiber, dairy, protein, and fruit.
Foods that Boost your Mood
The key to a good mood is sustaining stable blood sugar levels. By doing so, try to eat about every 4 to 5 hours. Of course, everyone is different, and it may be necessary to eat before then. To stabilize and maintain blood sugar levels, try to limit refined carbohydrates. This means avoiding cookies, crackers, chips, white rice, white bread, etc. These foods will cause a rapid rise in blood sugar, and then a crash 1 to 2 hours later. Strive to eat high quality carbohydrates like fruits, veggies, and whole grains. Soluble fiber works to slow carbohydrate absorption in the bloodstream, which will keep you more even tempered. Foods high in soluble fiber include sweet potatoes, strawberries, apples, pears, and lentils. In addition, protein works with quality carbs and soluble fiber to prolong stable blood sugar.
Foods that Improve Memory
Omega 3 Fatty Acids : Parts of the brain require fat to carry out important cellular functions. Omega 3 fatty acids are healthy fats that should be consumed several times a week. Foods rich in Omega 3 fatty acids include salmon, flaxseed, walnuts, cauliflower, cabbage, tuna, soybeans, and broccoli.
Antioxidants: Antioxidants fight against free radicals. Free radicals are atoms formed when oxygen interacts with certain molecules, and can have a damaging effect on cells. Antioxidants work safely to neutralize these free radicals found throughout the body. To fight those free radicals, feed yourself some blueberries, strawberries, bell peppers, spinach, carrots, peanut butter and winter squashes to name a few.
Improve Concentration
Eat Breakfast : Your brain needs glucose (sugar in the blood), the major energy source in the body in order to function properly. When you wake up in the morning, it is likely that you have not eaten in a good six or seven hours. This means that the body does not have glucose (energy) readily available to be used. As a result, you tap into your stored energy. This is a less efficient way of fueling the body than if you were to eat breakfast and convert the food you eat into glucose. Eventually, the stored energy will be used up, and your brain will be functioning at a very low level. Not to mention, you'll be hungry! Good breakfast foods: Whole grains, high fiber, dairy, protein, and fruit.
Foods that Boost your Mood
The key to a good mood is sustaining stable blood sugar levels. By doing so, try to eat about every 4 to 5 hours. Of course, everyone is different, and it may be necessary to eat before then. To stabilize and maintain blood sugar levels, try to limit refined carbohydrates. This means avoiding cookies, crackers, chips, white rice, white bread, etc. These foods will cause a rapid rise in blood sugar, and then a crash 1 to 2 hours later. Strive to eat high quality carbohydrates like fruits, veggies, and whole grains. Soluble fiber works to slow carbohydrate absorption in the bloodstream, which will keep you more even tempered. Foods high in soluble fiber include sweet potatoes, strawberries, apples, pears, and lentils. In addition, protein works with quality carbs and soluble fiber to prolong stable blood sugar.
Fuel for Fitness
(Originally posted April 26, 2010)
Many people I have spoken to have created his or her own eating habits before or during exercise. Often times, these habits can in fact, hinder exercise performance and effectiveness. Here is the what should be eaten before, during, and after exercise:
Many people I have spoken to have created his or her own eating habits before or during exercise. Often times, these habits can in fact, hinder exercise performance and effectiveness. Here is the what should be eaten before, during, and after exercise:
Pre-exercise snack: Your body needs hydration and food to keep your blood sugar level constant. Eating a heavy meal can cause sluggishness, nausea, indigestion, and impaired performance. Eat a filling meal at least three to four hours prior to exercise, giving you enough time to digest. Strive to fuel yourself with carbohydrate rich foods and moderate amounts of lean protein. Avoid high fat meals because it takes much longer to leave your stomach. A sample meal would be a turkey sandwich on whole wheat bread and plenty of water.
During exercise: Drinking water throughout your workout is crucial. You must continue to replace the fluids you lose while you exercise. If you are exercising for more than an hour, try to eat 30 to 60 grams of carbohydrates every thirty minutes to avoid fatigue, and supply your body with glucose when muscle glycogen runs low. For work outs shorter than an hour, water is adequate.
Post- exercise nourishment: Eating after exercise is very important. You need to recover what you have lost during your workout, and your body is better at storing fuel just after exercising. The most important is hydration to replace what you've sweat out. To rehydrate, eat/drink water, fruit juice, sports drinks, soups and watery fruits and veggies. Recovery foods to re-fuel your system include carbohydrate rich foods, lean protein, and potassium rich foods.
Carbohydrate rich foods:
Pasta
Potatoes
Rice
Breads
Fruit
Yogurt
Potatoes
Rice
Breads
Fruit
Yogurt
Potassium rich foods:
Bananas
Oranges
Orange juice
Raisins
Potatoes
Fight that PMS!
(Originally posted April 16, 2010)
It's that time of the month filled with mood swings and weird cravings. The foods women eat to satisfy these cravings can in fact, magnify PMS (premenstrual syndrome) symptoms like bloating, discomfort, and irritability. Here are some helpful tips to help curb PMS symptoms:
It's that time of the month filled with mood swings and weird cravings. The foods women eat to satisfy these cravings can in fact, magnify PMS (premenstrual syndrome) symptoms like bloating, discomfort, and irritability. Here are some helpful tips to help curb PMS symptoms:
Eat Calcium Rich Foods: Calcium levels in the blood tend to decrease just before and during a woman's period due to falling levels of estrogen. Low calcium levels have a tendency to cause irritability, nervous tension, and sometimes mental depression. Good calcium sources include low fat dairy, sardines, soybeans, black eyed peas, collard greens, almonds, tofu, and broccoli
Eat Foods High in Magnesium: During the time of the month, falling magnesium levels cause fatigue and headaches. Good food choices containing magnesium are nuts, whole grains, beans, milk and seeds.
Limit Sugar Intake: Of course, many women crave chocolate before or during their period. However, eating excess amounts of sugar can create more highs and lows in blood sugar. These highs and lows can possibly intensify that sugar craving and destabilize mood. Stay away from candy, syrups, sweetened drinks, cookies, cakes, and other sweetened foods.
Stay Away from Excess Salt: A lot of women commonly crave salty foods before getting their periods. Eating too much salt can cause water retention, a large contributor to discomfort during PMS. Avoid salty foods like chips, soy sauce, salt, teriyaki sauce, soups, and pickles.
For some bonus points, stock up on some foods containing vitamin E, such as leafy green veggies, oats, sunflower seeds and oil, and wheatgerm. Foods with vitamin E can help alleviate breast tenderness.
Keep Your Immune System Up!
(Originally posted April 6, 2010)
Having a strong immune system is key in avoiding illness at school. The combination between academic stress and late night studying tends to create a weakened immune system. Try to consume foods that give your immune system an extra kick, specifically foods containing Vitamin A. Some Vitamin A rich foods include:
Sweet potatoes
Carrots
Spinach
Cantaloupe
Mangoes
Apricots
Red bell peppers
Parsley
Asparagus
Romaine lettuce
Tomatoes
Winter squash
Vitamin supplements are an alternative option should your diet not be efficient in providing you with proper vitamins. A daily multiple vitamin can be taken, but please note that these products are called supplements for a reason. Try to obtain your daily doses of vitamins by eating properly, and use the supplement as a means of providing the vitamins you may lack in your daily food intake.
Having a strong immune system is key in avoiding illness at school. The combination between academic stress and late night studying tends to create a weakened immune system. Try to consume foods that give your immune system an extra kick, specifically foods containing Vitamin A. Some Vitamin A rich foods include:
Sweet potatoes
Carrots
Spinach
Cantaloupe
Mangoes
Apricots
Red bell peppers
Parsley
Asparagus
Romaine lettuce
Tomatoes
Winter squash
Vitamin supplements are an alternative option should your diet not be efficient in providing you with proper vitamins. A daily multiple vitamin can be taken, but please note that these products are called supplements for a reason. Try to obtain your daily doses of vitamins by eating properly, and use the supplement as a means of providing the vitamins you may lack in your daily food intake.
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