Keeping the Cold Outside and Not in You

As thoughts of snow days and spring break dance in our heads through January and February, the cold winter weather can reek havoc on something other than the roads, your immune system.  Everyone knows that washing your hands regularly is the best way to combat cold and flu symptoms and stop the spread of germs, but what about good nutrition? Good nutrition not only fuels the mind, but the body as well. This winter, use the power of food to help keep you healthy through spring. Try incorporating these foods into your diet today!

1.      Strawberries: Strawberries are rich in disease fighting antioxidants, vitamin C, and may help shorten the duration of your common cold.  Try buying the frozen variety and incorporating them into smoothies, desserts, or cereals.

2.      Mushrooms: Mushrooms are rich in the antioxidant selenium. Selenium is used to help make white blood cells. White blood cells keep you healthy by fighting off infection.  Next time you order a pizza, opt for extra mushrooms instead of extra cheese!

3.      Dark Chocolate: Give your sweetie an extra sweet gift this Valentine’s day, the gift of good health! Dark chocolate is packed with antioxidants that help the body fight off infection. How sweet is that?

4.      Sweet Potatoes: Sweet potatoes are in season right now in North Carolina, and are packed with the antioxidant Beta-Carotene which can help fight off harmful substances within the body. Try them baked with cinnamon and walnuts today!

5.      Yogurt: Have it for breakfast or as a snack, just make sure it’s labeled with “live and active cultures”. Yogurt contains powerful prebiotics and probiotics which help regulate good digestion and ward off unhealthy bacteria. Make a parfait with fruit and nuts, or add it into your strawberry smoothie!

Happy & Healthy New Year

Yes, it is that time again, time to bring in a new year, a happy, healthy new year!   For many this is the time that New Year’s Resolutions are set, in fact about 40 to 45% of Americans make one or more resolutions each year.  Among those topping the list are resolutions about weight loss, exercise and stopping to smoke.  Unfortunately as time goes on, those successful at maintaining their goals become fewer and fewer:  75% maintain their goals past the first week, 71% past 2 weeks, 64% after one month and 46% maintain after 6 months.  And after a year, that number declines to around 10%.  With those kinds of statistics, it almost seems pointless to even think about setting New Year’s resolutions!

On the bright side, research has shown that making resolutions versus not making any resolution is beneficial.  And with some simple strategies, it is possible to stick with those New Year’s resolutions:

1. Be realistic – the best way to fail is to make a goal that is unrealistic or unattainable.  For example, if you think that you eat too many fried foods in a week, do not say I will never eat fried foods again.  Instead say I will only eat fried foods a couple of times each week.  And continue to work toward your overall weekly goal of eating less fried foods every week.
2. Make small goals - big goals often seem too far out of reach or difficult to accomplish.  Short term goals are easier to keep and small accomplishments will help keep you motivated.  Instead of focusing on losing 40 pounds, focus on losing that first 5, then move on.  Think about these goals as year round, not just at the first of the year.  Resolutions are set in one day but it takes many tiny steps that happen throughout the year to reach your goals! 
3. Write it down – commit to your resolutions by putting it down on paper such as a notebook or journal.  This allows you to reflect back to your plans and write about your successes and obstacles throughout the year.
4. Talk about it – don’t keep it a secret.  Share with your friends and family members who will be there to support you as you change yourself for the better or improve your health.  Find a buddy who shares similar resolutions and work to motivate one another.
5. Reward yourself – this doesn’t mean with a tub of ice cream or a large pepperoni pizza!  Instead, celebrate your success by rewarding yourself with something you enjoy that does not contradict your resolution.  Maybe treat yourself to a new outfit, or a movie with a friend or day at the spa for a massage or pampering!
6. Don’t be too hard on yourself – Obsessing over the occasional slip up will not help you achieve your goal.  Do the best you can every day and take it one day at the time.  Remember to be flexible and expect that your plan can and probably will change from time to time.
7. Stick to it – it typically takes about 21 days for a new activity, such as exercising, to become a habit and 6 months for it to become a part of your personality.  Before you know it, your new healthful habits will become second nature.
8. Never give up – if your New Year’s resolution seems to be running out of steam, don’t despair and don’t just say, oh well, another failed resolution.  Start over again!  Who says you can’t make a New Year’s resolution any time of the year.

Resolutions Solutions

So how many of us have said, "This year, my New Year's resolution is 'I am going to eat better',  'No more fried foods for me' or 'I will drink more water and less soda all while eating more fruits and vegetables every day',  or "Absolutely no more all you care to eat food buffets and fast food drive thrus for me!' ?" 

Sure, we have all been there.  Eating healthy foods every day can often seem impossible, especially on a college campus, but with the right tools, knowledge and resources, it is a piece of cake (a healthy piece of cake of course)!

Resolution Solutions has been designed by me to help you do just that – find foods on campus that are better for you, lower in calories, lower in fat, made with whole grains, lean proteins and fresh, whole ingredients.  Eating healthy is about making smart choices, about enjoying ALL foods, (some more often than others), about eating a variety of foods and about learning to identify and locate these foods.

This program includes several other mini programs that can be found throughout campus.

1. The Lighter Side at Todd and West End Dining HallsThis station located at both dining halls will be featuring entrees at lunch and dinner, Monday through Friday, that are lighter in calories and fat.  These items will be made from mostly fresh, whole ingredients with little to no processed ingredients.

2. Choose This, Not That at Pirate Market and
   Reade Street
   MarketThis will help identify will better choices between items located in the convenience stores on campus.  Look for the red octagon and green arrows on products to help you make smart choices when shopping at The Pirate Market and Reade Street Market.

3. Best Bites at The Galley and Destination 360Who says healthy can’t taste great?  Just try any of the great offerings found in The Galley or Destination 360 that are lower in calories and/or fat.  Best Bites are featured daily at the grill, Senor PeeDee’s and Bene.  Look for the signs identifying these “Best Bites”.

4. Navigating Campus Brands (Chick fil-A, Chili's Too, Einstein Bagel, Subway, etc) Think you can’t make smarter choices while still enjoying some of your favorite foods on campus?  It is true that many foods found in retail locations are higher in calories and/or fat but there are several tips that you can follow to help reduce those calories and fat.  Remember, eating healthy is all about making smarter choices with the needed resources and tools.  That is where I come into play, I can help you learn how to still enjoy some of those all time favorites while making them a little healthier.

5. RD and Chef Cooking DemosThese cooking demos do more than teach you how to cook ONE recipe, they teach cooking approaches.  So you don’t think you can cook, let us show you how to be better equipped for preparing yourself healthier options whether in your dorm room, your friend’s apartment or back at home.  Learn your way around the kitchen with Veggie Tips, Salt Sense, Lightening Up and Good Fat, Bad Fats.  These demos will be announced throughout the semester.

~Janie
The Pirate RD