Kidney stones are known to be common and painful, but you
can help reduce your chances of developing them. Here are two simple ways to
decrease your risk of kidney stones by over 30%: less sitting and more moving,
as well as consuming more produce and whole grains. Researchers have found that
obesity increases your risk of forming kidney stones. Small amounts of physical
activity can be beneficial. Choose more produce and sources of whole grains
like: spinach, broccoli, carrots, bananas, apples, berries, brown rice, whole
grain bread and whole grain cereal.
This year's National Nutrition Month theme is "Enjoy the Taste of Eating Right". Ashland University Student Dietetic Association will be having three events to bring National Nutrition Month to campus.
Tuesday, March 11th from 5-7pm:
Come to Tuffy's to learn how to make a healthier smoothie and try FREE samples!
Thursday, March 20th from 5-7pm:
Come to Convo for NEW Hot Bar options and learn about proper portion sizes of your favorite foods!
Thursday, March 27th from 5-7 pm:
Come to Eagles' Nest to learn about healthier snacking options available on campus and WIN prizes!
Did you know baking can be healthy? With this fun hobby, substitutions are usually possible. Here are three healthy baking swaps you can use the next time you bake!
Avocado: Try replacing butter with avocado in your next cookie or muffin recipe. Avocado contains less saturated fat than butter and is full of anti-inflammatory phytonutrients. A one-to-one substitution can be use, and the subtle, creamy flavor blends well.
Pureed Prunes: Try replacing half the butter in your next batch of chocolate brownies with an equal volume of pureed prunes. You can use baby food or puree your own by using 8 oz of pitted prunes with 6 tablespoons of hot water in your food processor. These prunes are lower in saturated fat and will increase the fiber in your treat!
Greek Yogurt: Replacing butter with low-fat or nonfat Greek yogurt (unsweetened) is a great alternative for cake, muffin or sweet bread recipes. Using a one-to-one substitution will make your recipe more moist, protein and calcium packed.
10% of Americans get one quarter of their calories from
added sugars consumed in their diets. The amount of added sugar the average
American consumes increases the risk of death from heart disease by almost 20%.
With added sugars being a part of so much of our food supply how do we reduce
our intake to protect ourselves from increased disease risk?
1.Decrease your intake of sweetened beverages such
as soda, lemonade, and sweet tea. Almost 40% of America’s added sugar intake
comes from these sweetened beverages. Replace them with water instead and try
adding fresh lemon juice to it.
2.Read the ingredient list of products to scope
out added sugars. Words like cane sugar, evaporated cane juice, brown rice
syrup, fructose, maltose, and dextrose all mean the same thing: added sugar.
3.Sweeten your own foods. Buy the unsweetened/
plain version of food and add your own sweeteners, such as maple syrup or organic
honey, if you need added sweetness.
Did you know, “In the United States, 20 million women and 10
million men suffer from a clinically significant eating disorder at some time
in their life, including anorexia nervosa, bulimia nervosa, binge eating
disorder, or an eating disorder not otherwise specified (EDNOS)?” (Wade,
Keski-Rahkonen, & Hudson, 2011).
Come learn more about eating disorders at our speaker event
tonight Tuesday February 25th, with Professor Marlys Slone RDN, LD
at 5:30 pm in Rybolt Center Room 220.
Most people are aware that eating too much trans-fat
or saturated fat can lead to many cardiovascular problems, such as heart attack
and heart disease. Although the avocado is high in fat, it is a great
substitute for other fats because it is high in mono and polyunsaturated fats.
Unsaturated fats are better for heart health. The avocado also provides almost
20 vitamins and minerals that can be very beneficial to your diet. One serving
size of an avocado is one oz, or 1/5 of a large avocado. There is then roughly
5 servings within one avocado, each serving is 50 calories containing 35
calories from fat. Avocados can have multiple sizes so it can be difficult to
say exactly how many calories are in each avocado. Even so, it can be said that
each half has around 130 calories. Even though an avocado may be higher in
calories it is a very nutrient dense food. This means that it has many benefits
such as the vitamins and minerals that it contains for a relatively small
amount of calories. The avocado is a great super food that works wonders when
added to your diet.