tag:blogger.com,1999:blog-89509005140875456072024-03-12T20:28:07.854-04:00Notes from Newman: HNFE Research & ResourcesFrequent and timely dispatches from Virginia Tech's Newman Library for members (faculty, students, and staff) of the Human Nutrition, Foods and Exercise Department, supporting the mission of delivering, translating, and disseminating health-related advances in the nutrition, food, and exercise sciences.Rebeccahttp://www.blogger.com/profile/00805155089767781772noreply@blogger.comBlogger298125tag:blogger.com,1999:blog-8950900514087545607.post-16288138449281789782014-04-12T15:25:00.001-04:002014-04-12T15:25:17.038-04:00A Tasty Way to Eat Your Veggies<i>Written by Jordan Zelenky</i><br />
Part of National Nutrition Month 2014<br />
<br />
<div class="MsoNormal">
<span style="line-height: 107%;"><span style="font-family: inherit;">How many times have you been told to eat two or three
servings of vegetables every day? <span style="font-size: small;"> If you’re anything like me, you probably hear
that message all the time. Unfortunately, most people just don’t like the taste
of those green, leafy veggies.</span></span></span></div>
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<span style="line-height: 107%; text-indent: 0.5in;"><span style="font-family: inherit;"><br /></span></span></div>
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-2gl8YNdV_MQ/U0mS6eOTJBI/AAAAAAAABkA/l0Hs7tqZmKU/s1600/pic1.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="http://4.bp.blogspot.com/-2gl8YNdV_MQ/U0mS6eOTJBI/AAAAAAAABkA/l0Hs7tqZmKU/s1600/pic1.jpg" height="150" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Image by Jordan Zelenky</td></tr>
</tbody></table>
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<span style="font-family: inherit;"><span style="line-height: 107%; text-indent: 0.5in;">What’s so special about
greens? Take spinach, for example, which is an excellent source of Vitamins K
and A, and is very low in fat</span><sup style="line-height: 107%; text-indent: 0.5in;"> </sup><span style="line-height: 107%; text-indent: 0.5in;">(Palmer, 2009). All of those benefits
are great, but because spinach has such a bland taste, it is often excluded
from my meals. I knew I had to start eating spinach because relying on broccoli
and carrots to get enough veggies doesn’t provide enough variety, so I thought about
adding spinach to smoothies.</span></span></div>
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<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-9a_QWuUDK20/U0mS6jUakfI/AAAAAAAABkM/JNa6PfdZrec/s1600/pic2.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="http://4.bp.blogspot.com/-9a_QWuUDK20/U0mS6jUakfI/AAAAAAAABkM/JNa6PfdZrec/s1600/pic2.jpg" height="200" width="159" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Image by Jordan Zelenky</td></tr>
</tbody></table>
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<span style="line-height: 107%; text-indent: 0.5in;"><span style="font-family: inherit;">Smoothies
are so versatile, which makes them an easy way to add new foods to your diet if
you’re unsure about a new food’s texture. The thought of an overwhelming
spinach taste in my smoothie made me nervous at first, but after my first try
combining the ingredients the flavors were nothing but strawberries, bananas,
and soy milk! The spinach blended into the flavors of the fruits perfectly, and
I was left with my normal smoothie, just a little more green in color.</span></span></div>
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<span style="line-height: 107%; text-indent: 0.5in;"><span style="font-family: inherit;"><br /></span></span></div>
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<span style="line-height: 107%; text-indent: 0.5in;"><span style="font-family: inherit;">To make my smoothie, use
2 large strawberries, ½ ripe banana, a couple of ice cubes, ½ cup of soy milk,
and a ¼ cup of spinach. Next, cut up the strawberries and banana, then combined
all of the ingredients into the blender. Pulse the blender for 30 seconds, but
you can adjust that time depending on the thickness you prefer. Try to come up
with your own combination of flavors and veggies! I’d love to hear new ideas to
mix up my routine ingredients.</span></span></div>
<br />
<u>References</u><br />
<br />
<div class="MsoNormal">
<span style="line-height: 107%;"><span style="font-family: inherit;">Palmer, S. (2009). Spinach Flexes Its Mighty Nutrition
Muscle. <i>Environmental Nutrition, 32</i>(3), 8-8. </span></span><span style="font-family: "Californian FB","serif"; font-size: 12.0pt; line-height: 107%;"><o:p></o:p></span></div>
<br />
Like this post? Read more <i style="font-weight: bold;"><a href="http://hnfelibrarian.blogspot.com/search/label/enjoy%20the%20taste%20of%20eating%20right">Enjoy the Taste of Eating Right</a></i> posts!Rebeccahttp://www.blogger.com/profile/00805155089767781772noreply@blogger.com4tag:blogger.com,1999:blog-8950900514087545607.post-88574963139520138222014-04-12T15:21:00.001-04:002014-04-12T15:26:34.113-04:00Better Flavor, Better Savor: Marinara Sauce<i>Written by Lindsey Wallace</i><br />
Part of National Nutrition Month 2014<br />
<span style="font-family: inherit;"><br /></span>
<br />
<div class="MsoNormalCxSpFirst">
<span style="font-family: inherit;">Have you ever
considered how much money is saved by preparing meals from scratch? Want better
flavor and be a better saver for your family? Consider preparing your own
marinara sauce. <o:p></o:p></span></div>
<div class="MsoNormalCxSpMiddle">
<br /></div>
<div class="MsoNormalCxSpMiddle">
<span style="font-family: inherit;">Save yourself from high sodium and mediocre flavor
when buying store bought marinara sauces. Venture to make your own from fresh
produce from your local grocer or farmers market. <o:p></o:p></span></div>
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<br /></div>
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-JWV405S8tvk/U0mRdQDHDUI/AAAAAAAABjw/iRLS9z3bldo/s1600/marinara.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="http://2.bp.blogspot.com/-JWV405S8tvk/U0mRdQDHDUI/AAAAAAAABjw/iRLS9z3bldo/s1600/marinara.jpg" height="220" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Image by Lindsey Wallace</td></tr>
</tbody></table>
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" filled="f" stroked="f"/><![endif]--><!--[if !vml]--><span style="height: 35px; margin-left: 431px; margin-top: 132px; mso-ignore: vglayout; position: absolute; width: 115px; z-index: 251662336;"><span style="font-family: inherit;"><br />
</span></span><!--[endif]--><span style="font-family: inherit;">Your marinara will be flavorful
and inexpensive compared to store brands. The savings are more than monetary;
just 50mg of sodium per serving compared to most store brands of 400mg sodium
per serving. Foods low in sodium keeps the heart healthy. Sodium in excess can damage
the heart by making the heart work harder to pump blood. <o:p></o:p></span></div>
<div class="MsoNormalCxSpMiddle">
<span style="font-family: inherit;"><br /></span></div>
<div class="MsoNormalCxSpMiddle">
<span style="font-family: inherit;">The taste of
homemade marinara with fresh ingredients is much more dynamic than store
brands. The various herbs, spices, and aromatics are creating the flavor
instead of salt. I hope you are up to the adventure of making your own. Enjoy
the flavors! <o:p></o:p></span></div>
<div class="MsoNormalCxSpMiddle">
<br /></div>
<br />
<div class="MsoNormalCxSpMiddle">
<span style="font-family: inherit;">Consider canning
your sauce for serving up a quick. Safely canning practices allow you to savor
these flavors year round! The recipe below is intended for canning 8 pints of
marinara; however the recipe can be adjusted to fit your serving size needs. What’s
your favorite meal to serve up your marinara?</span><span style="font-size: x-small;"><o:p></o:p></span></div>
<div class="MsoNormalCxSpMiddle">
<span style="font-family: inherit;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-CLvSXVjS42Y/U0mR3UDyZYI/AAAAAAAABj4/1l__dpn1ZlE/s1600/canning.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="http://1.bp.blogspot.com/-CLvSXVjS42Y/U0mR3UDyZYI/AAAAAAAABj4/1l__dpn1ZlE/s1600/canning.jpg" height="281" width="400" /></a></div>
<div class="MsoNormalCxSpFirst">
<span class="MsoBookTitle"><span style="font-family: inherit;"><b>Ingredients</b>:<o:p></o:p></span></span></div>
<div class="MsoNormalCxSpMiddle">
<span style="font-family: inherit;">Yield: 8 pints<o:p></o:p></span></div>
<div class="MsoNormalCxSpMiddle">
<span style="font-family: inherit;">1 1/4 cups chopped
onions<o:p></o:p></span></div>
<div class="MsoNormalCxSpMiddle">
<span style="font-family: inherit;">1 1/2 cups chopped
celery<o:p></o:p></span></div>
<div class="MsoNormalCxSpMiddle">
<span style="font-family: inherit;">1 cup finely
chopped carrot<o:p></o:p></span></div>
<div class="MsoNormalCxSpMiddle">
<span style="font-family: inherit;">1/2 cup olive oil<o:p></o:p></span></div>
<div class="MsoNormalCxSpMiddle">
<span style="font-family: inherit;">1 teaspoon minced
garlic<o:p></o:p></span></div>
<div class="MsoNormalCxSpMiddle">
<span style="font-family: inherit;">8 lbs ripe
tomatoes, peeled and chopped<o:p></o:p></span></div>
<div class="MsoNormalCxSpMiddle">
<span style="font-family: inherit;">1 teaspoon sugar<o:p></o:p></span></div>
<div class="MsoNormalCxSpMiddle">
<span style="font-family: inherit;">1 bay leaf<o:p></o:p></span></div>
<div class="MsoNormalCxSpMiddle">
<span style="font-family: inherit;">1 teaspoon dried
basil<o:p></o:p></span></div>
<div class="MsoNormalCxSpMiddle">
<span style="font-family: inherit;">1 teaspoon oregano<o:p></o:p></span></div>
<div class="MsoNormalCxSpMiddle">
<span style="font-family: inherit;">1 teaspoon marjoram<o:p></o:p></span></div>
<div class="MsoNormalCxSpMiddle">
<span style="font-family: inherit;">1 teaspoon salt<o:p></o:p></span></div>
<div class="MsoNormalCxSpMiddle">
</div>
<div class="MsoNormalCxSpMiddle">
<span style="font-family: inherit;">1 teaspoon pepper</span><span style="font-size: x-small;"><o:p></o:p></span></div>
<br />
<u>References</u><br />
<span style="font-family: inherit;"><br /></span>
<br />
<div class="MsoNormalCxSpFirst" style="margin-left: .5in; mso-add-space: auto; text-indent: -.5in;">
<span style="font-family: inherit;">AmyZoe (2009, January 9). <i>Canning marinara sauce</i>. Retrieved from</span></div>
<div class="MsoNormalCxSpFirst" style="margin-left: .5in; mso-add-space: auto; text-indent: -.5in;">
<a href="http://www.food.com/recipe/canning-marinara-sauce-346619?scaleto=8&mode=null&st=true"><span style="font-family: inherit;">http://www.food.com/recipe/canning-marinara-sauce-</span><span style="font-family: inherit; text-indent: -0.5in;">346619?scaleto=8&mode=null&st=true</span></a></div>
<div class="MsoNormalCxSpFirst" style="margin-left: .5in; mso-add-space: auto; text-indent: -.5in;">
<span style="text-indent: -0.5in;"><span style="font-family: inherit;"><br /></span></span></div>
<span style="font-family: inherit; text-indent: -0.5in;">American Heart Association
(2014, February 19). </span><i style="font-family: inherit; text-indent: -0.5in;">Sodium (salt)</i><span style="font-family: inherit; text-indent: -0.5in;">. Retrieved
from</span><br />
<div class="MsoNormalCxSpMiddle" style="margin-left: .5in; mso-add-space: auto; text-indent: -.5in;">
<a href="http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyDietGoals/Sodium-"><span style="font-family: inherit;">http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyDietGoals/Sodium-</span></a><span style="font-size: x-small;"><o:p></o:p></span></div>
<br />
Like this post? Read more <i style="font-weight: bold;"><a href="http://hnfelibrarian.blogspot.com/search/label/enjoy%20the%20taste%20of%20eating%20right">Enjoy the Taste of Eating Right</a></i> posts!Rebeccahttp://www.blogger.com/profile/00805155089767781772noreply@blogger.com0tag:blogger.com,1999:blog-8950900514087545607.post-87059686571168900482014-04-12T15:15:00.003-04:002014-04-12T15:27:02.247-04:00Avoiding the Freshman Fifteen<i>Written by Kelsey Tripp</i><br />
Part of National Nutrition Month 2014<br />
<span style="font-family: 'Times New Roman', serif; text-indent: 0.5in;"><br /></span>
<span style="font-family: inherit;"><span style="text-indent: 0.5in;">If
you currently live on a college campus, you may be afraid of gaining the
dreaded “freshman fifteen”. I often find myself eating chips, cookies, and
other tasty snacks, but I later regret those empty calories. Everyone should
eat those delicious treats on occasion, but it is important to eat a diet full
of fruits and vegetables. </span><span style="text-indent: 0.5in;">I’ve found
that the best defense against unwanted weight is to stock my mini fridge or
cabinet with healthy choices to eat as snacks between meals or late at night.</span></span><br />
<div class="MsoNormal">
<span style="font-family: inherit;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: inherit;">Some of
the foods you can find in my dorm room are the following:<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: inherit;"><br /></span></div>
<div class="MsoListParagraphCxSpFirst" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: inherit;">-
<!--[endif]-->Clementines
are easy to peel and they are small enough to fit in any book bag if you have a
lot of back-to-back classes.<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: inherit;">-
<!--[endif]-->Apples
and bananas are always my go-to fruits; they are sweet treats any time of the
day.<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: inherit;">-
<!--[endif]-->Baby
carrots are my best defense against late-night study sessions when I just want
to munch on chips or candy.<o:p></o:p></span></div>
<span style="font-family: inherit;"><br /></span>
<div class="MsoListParagraphCxSpLast" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: inherit;">-
<!--[endif]-->Red
peppers are one of my favorites and a vegetable you should try! According to
the USDA’s National Nutrient Database, red peppers have two times more Vitamin
C than oranges.<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpLast" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<span style="font-family: inherit;"><br /></span></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-NgXubdipiGY/U0mQu4HwaPI/AAAAAAAABjo/lwEu1pwQ5Hc/s1600/carrots.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><span style="font-family: inherit;"><img border="0" src="http://3.bp.blogspot.com/-NgXubdipiGY/U0mQu4HwaPI/AAAAAAAABjo/lwEu1pwQ5Hc/s1600/carrots.jpg" height="240" width="320" /></span></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: inherit; font-size: small;">Image by Kelsey Tripp</span></td></tr>
</tbody></table>
<div class="MsoListParagraphCxSpLast" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<span style="font-family: inherit;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: inherit;">Carrots
and red pepper are delicious on their own, but you can dip them in hummus or your
favorite dressing!<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: inherit;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: inherit; text-indent: 0.5in;">Start
a shopping list including your favorite fruits and vegetables to pick up next
time you go to a grocery store. When you’re in the produce section, don’t be
afraid to explore different foods! What are some other easy, healthy snacks you
would include with this list?</span></div>
<span style="font-family: inherit;"><br /></span>
<u><span style="font-family: inherit;">References</span></u><br />
<span style="font-family: inherit;"><br /></span>
<div class="MsoNormal">
<span style="font-family: inherit;"><i><span style="line-height: 115%;">National nutrient database</span></i><span style="line-height: 115%;">.
(n.d.). Retrieved from http://ndb.nal.usda.gov/ndb/search/list<o:p></o:p></span></span></div>
<span style="font-family: inherit;"><br /></span>
<span style="font-family: inherit;">Like this post? Read more <i style="font-weight: bold;"><a href="http://hnfelibrarian.blogspot.com/search/label/enjoy%20the%20taste%20of%20eating%20right">Enjoy the Taste of Eating Right</a></i> posts!</span>Rebeccahttp://www.blogger.com/profile/00805155089767781772noreply@blogger.com0tag:blogger.com,1999:blog-8950900514087545607.post-47673324059057949342014-04-12T15:13:00.000-04:002014-04-12T15:13:03.337-04:00Scrumptious Spinach<i>Written by Deanna Teter</i><br />
Part of National Nutrition Month 2014<br />
<br />
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%; mso-ansi-language: EN-US; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin;">Spinach is a veggie many people do not like
because of the rep that comes with it; people do not think it tastes good. But,
if you are not a fan of how it tastes by itself, it can taste great when you
add it to many dishes. It can be added to sandwiches or wraps, omelets, in a
dip, in a dish as an appetizer or even as a side dish. Not only does it taste
great in recipes but spinach has many benefits and can be good for the body. It
has lots of vitamins and minerals that make it a good vegetable to add to your
grocery list. Spinach can help maintain bone health, protect eyesight, fight
infections, and help keep skin healthy. Now that you know a little more about
spinach here is a simple recipe you can try to add spinach to any meal.</span><br />
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%; mso-ansi-language: EN-US; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin;"><br /></span>
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%; mso-ansi-language: EN-US; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin;"><b>Quick and Easy Sauteed Spinach</b></span><br />
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%; mso-ansi-language: EN-US; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin;"><b><br /></b></span>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-VQWMw6Urh4A/U0mQLSyCJ7I/AAAAAAAABjg/yaG82iX0b8A/s1600/spinach.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://1.bp.blogspot.com/-VQWMw6Urh4A/U0mQLSyCJ7I/AAAAAAAABjg/yaG82iX0b8A/s1600/spinach.jpg" height="205" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Image by Deanna Teter</td></tr>
</tbody></table>
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%; mso-ansi-language: EN-US; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin;"><b><br /></b></span>
<span style="background-color: white; font-family: 'Times New Roman', serif; font-size: 12pt;">Ingredients </span><br />
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="background-color: white; font-family: 'Times New Roman', serif; font-size: 12pt;">1 Tbsp Olive Oil <o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="background-color: white; font-family: 'Times New Roman', serif; font-size: 12pt;">1(10 ounce) bag spinach leaves<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="background-color: white; font-family: 'Times New Roman', serif; font-size: 12pt;">1 ½ tsp garlic salt<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="background-color: white; font-family: 'Times New Roman', serif; font-size: 12pt;">¼ cup grated parmesan cheese<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="background-color: white; font-family: 'Times New Roman', serif; font-size: 12pt;">Directions<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="background-color: white; font-family: 'Times New Roman', serif; font-size: 12pt;">1. Heat oil in large skillet over medium heat
then add spinach and cover.<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="background-color: white; font-family: 'Times New Roman', serif; font-size: 12pt;">2. Cook for 5 minutes then stir in garlic
salt and cover for another 5 minutes.<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="background-color: white; font-family: 'Times New Roman', serif; font-size: 12pt;">3. Remove from heat and sprinkle with
parmesan cheese to serve.<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="background-color: white; font-family: 'Times New Roman', serif; font-size: 12pt;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;">If you are still not convinced on how spinach can
taste great try some of these simple steps to incorporate spinach into your
everyday meals:<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;"><br /></span></div>
<div class="MsoListParagraphCxSpFirst" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 12.0pt; line-height: 115%; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt; line-height: normal;">
</span></span><!--[endif]--><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;">Add spinach to a smoothie<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 12.0pt; line-height: 115%; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt; line-height: normal;">
</span></span><!--[endif]--><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;">Sprinkle spinach on any pasta dish<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 12.0pt; line-height: 115%; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt; line-height: normal;">
</span></span><!--[endif]--><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;">Eat a salad with spinach<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 12.0pt; line-height: 115%; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt; line-height: normal;">
</span></span><!--[endif]--><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;">Add spinach to your pizza<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpLast" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; font-size: 12.0pt; line-height: 115%; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt; line-height: normal;">
</span></span><!--[endif]--><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;">Toss spinach into soup<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpLast" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;"><br /></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
</div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;">What will you do with spinach?<o:p></o:p></span></div>
<br />
<u>References</u><br />
<br />
<div class="MsoNormal" style="margin-left: .5in; text-indent: -.5in;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;">Basic
report: 11457, spinach, raw.(n.d.) Retrieved from </span><a href="http://ndb.nal.usda.gov/ndb/foods/show/3214"><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;">http://ndb.nal.usda.gov/ndb/foods/show/3214</span></a><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;"> <o:p></o:p></span></div>
<div class="MsoNormal" style="margin-left: .5in; text-indent: -.5in;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;"><br /></span></div>
<div class="MsoNormal" style="margin-left: .5in; tab-stops: .5in; text-indent: -.5in;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;">Quick
and easy sautéed spinach (n.d.). Retrieved from
<a href="http://allrecipes.com/Recipe/Quick-and-Easy-Sauteed-Spinach/Detail.aspx?evt19=1">http://allrecipes.com/Recipe/Quick-and-Easy</a></span></div>
<div class="MsoNormal" style="margin-left: .5in; tab-stops: .5in; text-indent: -.5in;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;"><a href="http://allrecipes.com/Recipe/Quick-and-Easy-Sauteed-Spinach/Detail.aspx?evt19=1">Sauteed-Spinach/Detail.aspx?evt19=1</a><o:p></o:p></span></div>
<div class="MsoNormal" style="margin-left: .5in; tab-stops: .5in; text-indent: -.5in;">
<br /></div>
<div class="MsoNormal" style="margin-left: .5in; tab-stops: .5in; text-indent: -.5in;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;">Spinach
Health Benefits. (2014, February 20). Retrieved from </span><a href="http://www.newhealthguide.org/Spinach-Health-Benefits.html"><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;">http://www.newhealthguide.org/Spinach</span></a></div>
<div class="MsoNormal" style="margin-left: .5in; tab-stops: .5in; text-indent: -.5in;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;"><a href="http://www.newhealthguide.org/Spinach-Health-Benefits.html">Health-Benefits.html</a></span><span class="MsoHyperlink"><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;"><o:p></o:p></span></span></div>
<div class="MsoNormal" style="margin-left: .5in; tab-stops: .5in; text-indent: -.5in;">
<br /></div>
<br />
<div class="MsoNormal" style="margin-left: .5in; tab-stops: .5in; text-indent: -.5in;">
<span class="MsoHyperlink"><span style="color: windowtext; font-family: 'Times New Roman', serif; font-size: 12pt; line-height: 115%;">What are the health benefits of spinach? (2014, February 2). Retrieved
from</span></span></div>
<div class="MsoNormal" style="margin-left: .5in; tab-stops: .5in; text-indent: -.5in;">
<a href="http://www.medicalnewstoday.com/articles/270609.php"><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;">http://www.medicalnewstoday.com/articles/270609.php</span></a><span class="MsoHyperlink"><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;"><o:p></o:p></span></span></div>
<br />
Like this post? Read more <i style="font-weight: bold;"><a href="http://hnfelibrarian.blogspot.com/search/label/enjoy%20the%20taste%20of%20eating%20right">Enjoy the Taste of Eating Right</a></i> posts!Rebeccahttp://www.blogger.com/profile/00805155089767781772noreply@blogger.com0tag:blogger.com,1999:blog-8950900514087545607.post-48064963534599948942014-04-12T15:09:00.003-04:002014-04-12T15:09:49.777-04:00Rhapsody in Orange<i>Written by Katarina Smiljanec</i><br />
Part of National Nutrition Month 2014<br />
<span style="font-family: inherit;"><br /></span>
<div class="MsoNormal">
<span style="background-color: white; background-position: initial initial; background-repeat: initial initial; line-height: 107%;"><span style="font-family: inherit;">Imagine a rainbow of
tropical colors combined in a nutritious drink! Fresh squeezed juice is a delicious
way of refreshing and energizing your body. By focusing and thinking about what
you are tasting, you are also making your brain exercise and stay healthy. <o:p></o:p></span></span></div>
<div class="MsoNormal">
<br /></div>
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-gdn2eWfVh80/U0mPXnsLKMI/AAAAAAAABjY/B27ckQRpTMk/s1600/juice.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="http://3.bp.blogspot.com/-gdn2eWfVh80/U0mPXnsLKMI/AAAAAAAABjY/B27ckQRpTMk/s1600/juice.jpg" height="279" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Image by Katarina Smiljanec</td></tr>
</tbody></table>
<div class="MsoNormal">
<span style="background-color: white; background-position: initial initial; background-repeat: initial initial; line-height: 107%;"><span style="font-family: inherit;">I decided to make a juice from fresh oranges, carrots,
grapefruit and ginger (in the picture). The pigments from each blend together
to create an appealing bright orange color, stimulating the appetite. The
dominating citrus aroma from the oranges is fused with a hint of ginger, making
your brain curious as to what exactly you will taste. When the refreshing drink
touches your taste buds, the smooth consistency allows you to differentiate
between each of the blended fruits and veggies. The mild, sweet flavor of
carrots and citrusy, sweet flavor of oranges makes the base of the juice while
the grapefruit and ginger root give just a slight bitter aftertaste, but enough
to make you go for more. <o:p></o:p></span></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="background-color: white; background-position: initial initial; background-repeat: initial initial; line-height: 107%;"><span style="font-family: inherit;">There are numerous fruit and
veggie combinations that will excite your taste buds. It takes no longer than a
few minutes of your busy schedule to make juice with them. Some of them might
not taste good to you, but experimenting with different ingredients can open up
the doors to amazing flavors. Which is your favorite combo?<o:p></o:p></span></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="background-color: white; background-position: initial initial; background-repeat: initial initial; line-height: 107%;"><span style="font-family: inherit;">For those that would like
to try the described juice, here is the recipe:<o:p></o:p></span></span></div>
<div class="MsoNoSpacing">
<span style="background-color: white; background-position: initial initial; background-repeat: initial initial;"><span style="font-family: inherit;">7 carrots<o:p></o:p></span></span></div>
<div class="MsoNoSpacing">
<span style="background-color: white; background-position: initial initial; background-repeat: initial initial;"><span style="font-family: inherit;">3 oranges<o:p></o:p></span></span></div>
<div class="MsoNoSpacing">
<span style="background-color: white; background-position: initial initial; background-repeat: initial initial;"><span style="font-family: inherit;">1/2 grapefruit<o:p></o:p></span></span></div>
<div class="MsoNoSpacing">
<span style="background-color: white; background-position: initial initial; background-repeat: initial initial;"><span style="font-family: inherit;">0.5”x1” piece of ginger root<o:p></o:p></span></span></div>
<div class="MsoNoSpacing">
<span style="background-color: white; background-position: initial initial; background-repeat: initial initial;"><span style="font-family: inherit;">Yields 12oz of juice.<o:p></o:p></span></span></div>
<div class="MsoNoSpacing">
<br /></div>
<br />
<div class="MsoNormal">
<span style="background-color: white; background-position: initial initial; background-repeat: initial initial; line-height: 107%;"><span style="font-family: inherit;">Wash all the ingredients.
Peel the oranges and the grapefruit. There is no need to peel the carrots and
the ginger root. Juice the fruits and veggies, pour in a glass, and enjoy! </span><span style="font-family: Verdana, sans-serif;"><o:p></o:p></span></span></div>
<br />
<u>References</u><br />
<span style="font-family: inherit;"><br /></span>
<div class="MsoNormal" style="margin-left: .5in; text-indent: -.5in;">
<span style="background-color: white; background-position: initial initial; background-repeat: initial initial; line-height: 107%;"><span style="font-family: inherit;">Ding, S. (n.d.). Juicing basics. Retrieved February 19, 2014.
Message posted to <a href="http://juicing-for-health.com/">http://juicing-for-health.com</a> <o:p></o:p></span></span></div>
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<span style="background-color: white; background-position: initial initial; background-repeat: initial initial; line-height: 107%;"><span style="font-family: inherit;"><br /></span></span></div>
<br />
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<span style="background-color: white; line-height: 107%;"><span style="font-family: inherit;">Nguyen, A. (2012).
Juicing: How healthy is it?. Retrieved March 5, 2014. Message posted to </span></span></div>
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<span style="background-color: white; line-height: 107%;"><span style="font-family: inherit;"><a href="http://www.webmd.com/">http://www.webmd.com</a></span></span><span style="background: white; font-family: "Verdana","sans-serif"; line-height: 107%; mso-bidi-font-size: 12.0pt;"><o:p></o:p></span></div>
<br />
Like this post? Read more <i style="font-weight: bold;"><a href="http://hnfelibrarian.blogspot.com/search/label/enjoy%20the%20taste%20of%20eating%20right">Enjoy the Taste of Eating Right</a></i> posts!Rebeccahttp://www.blogger.com/profile/00805155089767781772noreply@blogger.com0tag:blogger.com,1999:blog-8950900514087545607.post-36508165238923695032014-04-12T15:06:00.004-04:002014-04-12T15:06:33.088-04:00Quick Breakfast Ideas to Help You Earn an A!<i>Written by Rachel Sable</i><br />
Part of National Nutrition Month 2013<br />
<br />
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<a href="http://1.bp.blogspot.com/-CyuHKSdVeNc/U0mOG3_GY6I/AAAAAAAABjA/ESjxH8aP8Jc/s1600/pic1.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-CyuHKSdVeNc/U0mOG3_GY6I/AAAAAAAABjA/ESjxH8aP8Jc/s1600/pic1.jpg" height="320" width="179" /></a>I’m the type of person who presses the snooze button at
least three times before actually getting out of bed. I love my sleep (as do all college students!)
and absolutely dread setting my alarm clock.
Due to about 30 minutes lost during my over pressing of the snooze
button, I have to get ready for the day in the quickest way possible. As a student studying nutrition I am aware of
the importance of breakfast and must decide, “What <span style="font-family: inherit;">can I eat that is quick yet
provides a jump start to my day?” I’ve
found that cereal seems to be the most tasteful option.<o:p></o:p></span></div>
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<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-RU9bVEuw5VY/U0mOGxrkwJI/AAAAAAAABjU/Mi-d-MuVRYU/s1600/pic3.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="http://1.bp.blogspot.com/-RU9bVEuw5VY/U0mOGxrkwJI/AAAAAAAABjU/Mi-d-MuVRYU/s1600/pic3.jpg" height="200" width="150" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Image by Rachel Sable</td></tr>
</tbody></table>
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<span style="font-family: inherit;">Cereal can be a great breakfast option if
you are choosing the right ones. I always
check the nutrition label and serving size.
Never rely on the claims made on the front of the box!<o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: inherit;"><br /></span></div>
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<span style="font-family: inherit;">What should be in your cereal per serving size?</span></div>
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<br /></div>
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<br /></div>
<div class="MsoNormal" style="margin-left: .25in; text-align: justify; text-justify: inter-ideograph;">
High in fiber (more than 3g)<o:p></o:p></div>
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Low in sodium (less than 200 mg)<o:p></o:p></div>
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<o:p>
</o:p></div>
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Low in sugar (10g or less)<o:p></o:p></div>
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-1KTSzaYNMy8/U0mOGw6HuCI/AAAAAAAABjQ/auLHx_80N-s/s1600/pic2.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="http://3.bp.blogspot.com/-1KTSzaYNMy8/U0mOGw6HuCI/AAAAAAAABjQ/auLHx_80N-s/s1600/pic2.jpg" height="200" width="150" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Image by Rachel Sable</td></tr>
</tbody></table>
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<span style="font-family: inherit;">Now we all have a hard time choosing the
‘healthy’ cereal over the ‘sugar’ cereal in the grocery aisle but there are
healthier cereal options that taste just a great as the ‘sugar’ cereals. Some options include raisin bran, mini</span><span style="font-family: inherit;">wheats, or honey bunches of oats. Plus, you can include a serving of fruit to
your cereal, like I always do, to add some sweetness to your breakfast. My most popular choices include Honey Nut
Cheerios with sliced bananas or Special K Fruit n’ Yogurt with blueberries.</span></div>
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<br /></div>
<span style="font-family: inherit;">Which cereal will you choose for breakfast?</span><br />
<br />
<u>References</u><br />
<br />
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Mayo
Clinic Staff (2011). Healthy Breakfast: Quick, flexible options to grab at
home. <i>Mayo Clinic.</i> Retrieved from <a href="about:invalid#zClosurez">http://www.mayoclinic.org/food-and-nutrition/ART-20048294?pg=2</a><o:p></o:p></div>
<br />
Like this post? Read more <i style="font-weight: bold;"><a href="http://hnfelibrarian.blogspot.com/search/label/enjoy%20the%20taste%20of%20eating%20right">Enjoy the Taste of Eating Right</a></i> posts!Rebeccahttp://www.blogger.com/profile/00805155089767781772noreply@blogger.com0tag:blogger.com,1999:blog-8950900514087545607.post-24721645946670340332014-04-12T14:59:00.001-04:002014-04-12T14:59:57.794-04:00A Spin on Spinach<i>Written by Maureen Pryatel</i><br />
Part of National Nutrition Month 2014<br />
<br />
What words come to mind when you hear the word "spinach?" Let me guess: did the words gross, yuck, and blah come to mind? Well, clear your mind of those negative connotations about spinach because this superfood is about to become your favorite vegetable!<br />
<br />
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-o5NHKsymDC4/U0mNFaumsKI/AAAAAAAABi4/gZ7TaxoMlfU/s1600/spinach.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="http://1.bp.blogspot.com/-o5NHKsymDC4/U0mNFaumsKI/AAAAAAAABi4/gZ7TaxoMlfU/s1600/spinach.jpg" height="320" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Image by Maureen Pryatel</td></tr>
</tbody></table>
You might ask, well why should I eat spinach, anyway? Spinach is a great source of vitamin K, which helps with the mineralization of bones in our bodies. In addition to vitamin K, a serving of spinach contains a substantial amount of vitamin A, vitamin E, vitamin C, iron, folate, and magnesium, just to name a few. Spinach has many health benefits, and there is a way to eat spinach that makes it taste good.<br />
<br />
A great way to incorporate spinach into your meals is to make it a hidden ingredient, and make it seem like you are not even eating it. Spinach can be blended into smoothies, which gives them a unique green color but tastes just the same. It can also be hidden in common dishes such as omelets, or quiche. Hide spinach at the bottom of your salad and pile all of your other ingredients on top. You might even forget the spinach is there!<br />
<br />
There is no need to compromise taste when it comes to eating healthy; you just have to be creative and find ways that work for you. So give it a try and add some spinach to your meals--you won't regret taking a spin on spinach!<br />
<br />
<u>References</u><br />
<br />
The World's Healthiest Foods. (2014). Retrieved from: <a href="http://www.whfoods.com/genpage.php?tname=foodspice&dbid=43">http://www.whfoods.com/genpage.php?tname=foodspice&dbid=43</a><br />
<br />
Like this post? Read more <i style="font-weight: bold;"><a href="http://hnfelibrarian.blogspot.com/search/label/enjoy%20the%20taste%20of%20eating%20right">Enjoy the Taste of Eating Right</a></i> posts!Rebeccahttp://www.blogger.com/profile/00805155089767781772noreply@blogger.com0tag:blogger.com,1999:blog-8950900514087545607.post-34876851440125721412014-04-12T14:48:00.004-04:002014-04-12T14:48:48.376-04:00Chickpea Craze<i>Written by Amanda Presler</i><br />
Part of National Nutrition Month 2013<br />
<br />
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You might be familiar with garbanzo beans, also know as
chickpeas, but did you know all you can do with them? Because they are legumes,
chickpeas are a great source of protein and fiber! One serving of chickpeas provides
you with just 120 calories. 20 grams of carbs, 6 grams of fiber (24% of your
daily fiber intake!), 6 grams of protein to keep you feeling full AND 10% of
your daily iron intake are all packed into this single serving! Furthermore, chickpeas contain many
unsaturated essential amino acids, including linoleic and oleic acids.
Riboflavin, niacin, thiamin and folate are examples of vitamins also contained
in chickpeas that are so important in the diet. When eaten as part of your
regular healthy diet, chickpeas can help prevent diseases such as type 2
diabetes, cardiovascular disease, digestive problems, and even potentially some
cancers. As an added bonus, a can of chickpeas costs about a dollar at the
grocery store so you won’t break the bank stocking up!<o:p></o:p></div>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-ZDqvuoDd5uE/U0mKfQxTFmI/AAAAAAAABis/OyLL2BvC_qo/s1600/chickpea.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://2.bp.blogspot.com/-ZDqvuoDd5uE/U0mKfQxTFmI/AAAAAAAABis/OyLL2BvC_qo/s1600/chickpea.jpg" height="320" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Image by Amanda Presler</td></tr>
</tbody></table>
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Give your recipes a fun, healthy twist by using chickpeas! I
recently used a recipe with chickpeas to make super easy gluten-free cookies. Blended chickpeas, honey, peanut butter and
some other ingredients were combined to substitute for gluten-producing flour.
The peanut butter and honey served as binding agents holding the processed
chickpeas together in substitution of typical cookie ingredients! Throw in some
peanuts or chocolate chips and you have a gluten-free cookie that doesn’t have
to taste gluten-free!</div>
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<o:p></o:p></div>
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<br /></div>
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Chickpea cookie recipe:<o:p></o:p></div>
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http://www.texanerin.com/2012/04/grain-free-peanut-butter-chocolate-chip-cookie-dough-bites.html<o:p></o:p></div>
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A couple notes: I’ve also used less chickpeas (even ½ cup)
and they turned out great! Also try adding 1 Tbs of brown sugar, and experiment
with chocolate chips, chopped peanuts, shredded coconut, or toss in another
ingredient you might want to try!<o:p></o:p></div>
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<br /></div>
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Chickpeas are also great tossed into a salad as a protein source,
pureed into hummus (where you can add other ingredients such as roasted red
pepper), or even just cooked and served as a side dish. The taste of chickpeas
goes well with a wide variety of other foods, so the possibilities are endless!<o:p></o:p></div>
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<br /></div>
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Here are a few links to some chickpea recipes:<o:p></o:p></div>
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<a href="http://www.foodnetwork.com/recipes/rachael-ray/chickpea-salad-recipe.html">http://www.foodnetwork.com/recipes/rachael-ray/chickpea-salad-recipe.html</a><o:p></o:p></div>
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<a href="http://dashingdish.com/recipe/mediterranean-chickpea-salad/">http://dashingdish.com/recipe/mediterranean-chickpea-salad/</a><o:p></o:p></div>
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<a href="http://allrecipes.com/recipe/easy-roasted-red-pepper-hummus/">http://allrecipes.com/recipe/easy-roasted-red-pepper-hummus/</a><o:p></o:p></div>
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I hope this post will inspire you to get creative and find
ways to incorporate chickpeas into some of your everyday recipes. Be sure to let
me know some ways that you’re using your chickpeas!<o:p></o:p></div>
<br />
<u>References</u><br />
<br />
<span style="font-family: Cambria, serif;">Jukanti,
A.K., Gaur, P.M., Gowda, C.L., Chibbar, R.N., “Nutritional quality and health
benefits of chickpea (Cicer arietinum L.): a review.,” British Journal of
Nutrition, vol. 108, 16 pages, 2012. Retrieved from: </span><span style="font-family: Cambria, serif;"><a href="http://journals.cambridge.org.ezproxy.lib.vt.edu:8080/action/displayAbstract?fromPage=online&aid=8675336">http://journals.cambridge.org.ezproxy.lib.vt.edu:8080/action/displayAbstract?fromPage=online&aid=8675336</a></span><span style="font-family: Cambria, serif;">. </span><br />
<br />
Like this post? Read more <i style="font-weight: bold;"><a href="http://hnfelibrarian.blogspot.com/search/label/enjoy%20the%20taste%20of%20eating%20right">Enjoy the Taste of Eating Right</a></i> posts!Rebeccahttp://www.blogger.com/profile/00805155089767781772noreply@blogger.com0tag:blogger.com,1999:blog-8950900514087545607.post-68225958734830078242014-04-12T14:46:00.002-04:002014-04-12T14:46:28.461-04:00Sensationally Safe Snacking<i>Written by Erin Passaro</i><br />
Part of National Nutrition Month 2014<br />
<br />
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<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;">You’re probably sitting at your computer, looking at
the clock and debating if you should read this blog post. However, despite how much time you have, in
the hustle and bustle of this hectic American lifestyle, <b>eating happens</b>. Judging from
the 2/3 of Americans that are overweight, this eating is not usually healthful. A lot of unhealthful eating is snacking which
happens due to lack of time, resources, and/or ingredients. Traditionally, we think of snacks as being
highly-processed junk food items however if you’re in a pinch, vegetable- and
fruit-based snacks are the way to go.
They are a delicious way to provide more nutrient-dense energy for your
body, to get you through those long days while not making you feel bad about
snacking. Here is a quick and very
simple recipe I threw together this past weekend:<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;"><br /></span></div>
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<b><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;">Edamame,
Cranberry, & Feta Salad <o:p></o:p></span></b></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;">1 12oz bag frozen, shelled edamame<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;">½ cup dried cranberries<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;">½ cup low-fat crumbled feta cheese <o:p></o:p></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;">Splash of olive oil<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;">Salt & pepper to taste<o:p></o:p></span></div>
<br />
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<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;">Bring water to a boil and add the edamame beans,
stirring occasionally for 5-6 minutes or until tender. Drain beans, toss with olive oil and add in
remaining ingredients. Divide into
snack-sized portions. <o:p></o:p></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;"><br /></span></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-8f__SDBat1I/U0mJ8c8-ocI/AAAAAAAABig/7y9_VMqvjOM/s1600/edamame.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://4.bp.blogspot.com/-8f__SDBat1I/U0mJ8c8-ocI/AAAAAAAABig/7y9_VMqvjOM/s1600/edamame.jpg" height="320" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Image by Erin Passaro</td></tr>
</tbody></table>
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<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;"><br /></span></div>
<span style="font-family: 'Times New Roman', serif; font-size: 12pt; line-height: 115%;">Edamame is composed of soy, so it provides a lot of
protein, fiber, vitamins, and minerals with low caloric and fat values. </span><span style="font-family: 'Times New Roman', serif; font-size: 12pt; line-height: 115%;">Research shows that diets composed of
vegetable proteins like soy are associated with lower cholesterol levels and
heart disease risk.</span><span style="font-family: 'Times New Roman', serif; font-size: 12pt; line-height: 115%;"> </span><span style="font-family: 'Times New Roman', serif; font-size: 12pt; line-height: 115%;">Despite all the
health benefits, this snack still packs a lot of flavor, with the cranberries
and feta cheese creating a mouthwatering combination of sweet and salty.</span><span style="font-family: 'Times New Roman', serif; font-size: 12pt; line-height: 115%;"> </span><span style="font-family: 'Times New Roman', serif; font-size: 12pt; line-height: 115%;">The edamame, cranberry, and feta salad
encompasses enjoyment of eating right, for the everyday, on-the-go
American.</span><span style="font-family: 'Times New Roman', serif; font-size: 12pt; line-height: 115%;"> </span><br />
<br />
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<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;"><br /></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;">What kind of nutritious snacks do you indulge in on
those busy days? Feel free to share your
favorite snack recipes here for other readers!<o:p></o:p></span></div>
<br />
<u>References</u><br />
<br />
<div class="MsoNormal">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 115%;">Friedman, M., & Brandon, D. L. (2001).
Nutritional and health benefits of soy proteins.<i> Journal of Agricultural and
Food Chemistry, 49</i>(3), 1069-1086. doi:10.1021/jf0009246<o:p></o:p></span></div>
<br />
Like this post? Read more <i style="font-weight: bold;"><a href="http://hnfelibrarian.blogspot.com/search/label/enjoy%20the%20taste%20of%20eating%20right">Enjoy the Taste of Eating Right</a></i> posts!Rebeccahttp://www.blogger.com/profile/00805155089767781772noreply@blogger.com0tag:blogger.com,1999:blog-8950900514087545607.post-35226743133060305172014-04-12T14:43:00.002-04:002014-04-12T14:43:41.091-04:00Season of Squash<i>Written by Rachel O'Connor</i><br />
Part of National Nutrition Month 2014<br />
<span style="text-indent: 0.5in;"><span style="font-family: inherit;"><br /></span></span>
<br />
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-si6Z7mhcYHk/U0mJE7XsbZI/AAAAAAAABiI/7QtzcKdGWDw/s1600/squash1.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="http://3.bp.blogspot.com/-si6Z7mhcYHk/U0mJE7XsbZI/AAAAAAAABiI/7QtzcKdGWDw/s1600/squash1.jpg" height="200" width="162" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Image by Rachel O'Connore</td></tr>
</tbody></table>
<span style="text-indent: 0.5in;"><span style="font-family: inherit;">It is March, still chilly, and hard to
imagine any vegetable could be in season. On the contrary -- many are! One of
the best vegetables to purchase during the winter/early spring is squash. It is
very low in saturated fat, cholesterol, and sodium and a good source of vitamins
E, A, and C, as well as calcium and manganese (Squash Intimidation 2013). Butternut,
acorn, and spaghetti are the most common types available during the colder
months. Butternut squash is an ideal choice if looking to incorporate in a vast
variety of recipes. Anything from soup to pasta to casseroles can integrate
this versatile vegetable. What are some of your favorite recipes for squash or
other in-season vegetables? Enlighten us!</span></span><br />
<span style="text-indent: 0.5in;"><span style="font-family: inherit;"><br /></span></span>
<span style="font-family: inherit; text-indent: 0.5in;">It may be intimidating if you have
never cooked it, but there are some very simple methods. After peeling and
cutting in half, the seeds need to be scooped out. Then you can roast it in the
oven or zap it in the microwave for a quick dish; time will be dependent on
size of squash.</span><br />
<span style="font-family: inherit;"><br /></span>
<span style="font-family: inherit;">A recipe
that is not only simple, but also nutritious and delicious is spice-roasted
butternut squash and onions. The only ingredients are a large, cut and peeled squash,
a red onion, olive oil, garam masala (a great Indian spice, combining sweet
with a mild kick, found in most grocery stores), salt, black pepper, and
cilantro (though I usually forego the cilantro out of personal preference).
Olive oil is a great choice when cooking vegetables in a light way because it is
a monounsaturated fat that may help lower the risk of heart disease and also gives
vegetables a nice flavor.</span><br />
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<span style="font-family: inherit;"><o:p></o:p></span></div>
<span style="font-size: 12pt;"><span style="font-family: inherit;"><br /></span></span>
<span style="font-family: inherit;"><span style="font-size: 12pt;">Chop, season, and roast for 25 minutes at 400</span><span style="font-size: 12pt;">°</span><span style="font-size: 12pt;">,
and voila! An easy side dish everyone will enjoy. </span></span><br />
<span style="font-family: inherit;"><span style="font-size: 12pt;"><br /></span></span>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-b-6Md65L1iQ/U0mJEw9EZtI/AAAAAAAABic/oQaTa1mhzuI/s1600/squash3.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-b-6Md65L1iQ/U0mJEw9EZtI/AAAAAAAABic/oQaTa1mhzuI/s1600/squash3.jpg" height="200" width="150" /></a><a href="http://1.bp.blogspot.com/-w2vMt875yb0/U0mJFIhIkYI/AAAAAAAABiY/wFKD2ja7t-c/s1600/squash2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-w2vMt875yb0/U0mJFIhIkYI/AAAAAAAABiY/wFKD2ja7t-c/s1600/squash2.jpg" height="200" width="150" /></a></div>
<span style="font-family: inherit;"><span style="font-size: 12pt;"><br /></span></span>
<span style="line-height: 200%;">The recipe:</span><br />
<div class="MsoNormal" style="line-height: 200%;">
<o:p></o:p></div>
<br />
<table border="1" cellpadding="0" cellspacing="0" class="MsoNormalTable" style="border-collapse: collapse; border: none; mso-padding-alt: 0in 5.4pt 0in 5.4pt; mso-table-layout-alt: fixed; width: 771px;">
<tbody>
<tr>
<td style="border-bottom: solid #D2CFC3 1.0pt; border: none; padding: 0in 5.4pt 0in 5.4pt; width: .25in;" width="24"><div class="MsoNormal">
<br /></div>
</td>
<td style="border-bottom: solid #D2CFC3 1.0pt; border: none; padding: 0in 5.4pt 0in 5.4pt; width: 560.0pt;" width="747"><div class="MsoNormal">
<span style="color: #262626; font-family: "Arial","sans-serif";">1 spray(s) cooking spray <o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="border-bottom: solid #D2CFC3 1.0pt; border: none; padding: 0in 5.4pt 0in 5.4pt; width: .25in;" width="24"><div class="MsoNormal">
<br /></div>
</td>
<td style="border-bottom: solid #D2CFC3 1.0pt; border: none; padding: 0in 5.4pt 0in 5.4pt; width: 560.0pt;" width="747"><div class="MsoNormal">
<span style="color: #262626; font-family: "Arial","sans-serif";">2 1/4 pound(s) uncooked butternut squash, fresh, peeled, cut
into 1-inch chunks <o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="border-bottom: solid #D2CFC3 1.0pt; border: none; padding: 0in 5.4pt 0in 5.4pt; width: .25in;" width="24"><div class="MsoNormal">
<br /></div>
</td>
<td style="border-bottom: solid #D2CFC3 1.0pt; border: none; padding: 0in 5.4pt 0in 5.4pt; width: 560.0pt;" width="747"><div class="MsoNormal">
<span style="color: #262626; font-family: "Arial","sans-serif";">1 medium uncooked red onion(s), halved and thinly sliced
<o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="border-bottom: solid #D2CFC3 1.0pt; border: none; padding: 0in 5.4pt 0in 5.4pt; width: .25in;" width="24"><div class="MsoNormal">
<br /></div>
</td>
<td style="border-bottom: solid #D2CFC3 1.0pt; border: none; padding: 0in 5.4pt 0in 5.4pt; width: 560.0pt;" width="747"><div class="MsoNormal">
<span style="color: #262626; font-family: "Arial","sans-serif";">1 Tbsp olive oil <o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="border-bottom: solid #D2CFC3 1.0pt; border: none; padding: 0in 5.4pt 0in 5.4pt; width: .25in;" width="24"><div class="MsoNormal">
<br /></div>
</td>
<td style="border-bottom: solid #D2CFC3 1.0pt; border: none; padding: 0in 5.4pt 0in 5.4pt; width: 560.0pt;" width="747"><div class="MsoNormal">
<span style="color: #262626; font-family: "Arial","sans-serif";">1 tsp garam masala <o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="border-bottom: solid #D2CFC3 1.0pt; border: none; padding: 0in 5.4pt 0in 5.4pt; width: .25in;" width="24"><div class="MsoNormal">
<br /></div>
</td>
<td style="border-bottom: solid #D2CFC3 1.0pt; border: none; padding: 0in 5.4pt 0in 5.4pt; width: 560.0pt;" width="747"><div class="MsoNormal">
<span style="color: #262626; font-family: "Arial","sans-serif";">1/2 tsp kosher salt <o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="border-bottom: solid #D2CFC3 1.0pt; border: none; padding: 0in 5.4pt 0in 5.4pt; width: .25in;" width="24"><div class="MsoNormal">
<br /></div>
</td>
<td style="border-bottom: solid #D2CFC3 1.0pt; border: none; padding: 0in 5.4pt 0in 5.4pt; width: 560.0pt;" width="747"><div class="MsoNormal">
<span style="color: #262626; font-family: "Arial","sans-serif";">1/8 tsp black pepper, freshly ground, or to taste <o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: .25in;" width="24"><div class="MsoNormal">
<br /></div>
</td>
<td style="border: none; padding: 0in 5.4pt 0in 5.4pt; width: 560.0pt;" width="747"><div class="MsoNormal">
<span style="color: #262626; font-family: "Arial","sans-serif";">3 Tbsp cilantro, fresh, chopped <o:p></o:p></span></div>
</td>
</tr>
</tbody></table>
<div class="MsoNormal" style="line-height: 200%; text-indent: .5in;">
<span style="font-family: inherit;"><o:p></o:p></span></div>
<span style="font-size: 12pt;"><span style="font-family: inherit;">
</span><span style="font-family: Cambria, serif;"> </span></span><br />
<br />
<u>References</u><br />
<br />
<div class="MsoNoSpacing">
Squash intimidation.
In <i>eatright.org. </i>(2013). Retrieved from <a href="http://www.eatright.org/Public/content.aspx?id=6442478245">http://www.eatright.org/Public/content.aspx?id=6442478245</a> <o:p></o:p></div>
<br />
Like this post? Read more <i style="font-weight: bold;"><a href="http://hnfelibrarian.blogspot.com/search/label/enjoy%20the%20taste%20of%20eating%20right">Enjoy the Taste of Eating Right</a></i> posts!Rebeccahttp://www.blogger.com/profile/00805155089767781772noreply@blogger.com0tag:blogger.com,1999:blog-8950900514087545607.post-27269321181957859372014-04-12T14:37:00.002-04:002014-04-12T14:37:46.687-04:00Don't Bring Home the Bacon!<i>Written by Elaine Meredith</i><br />
Part of National Nutrition Month 2014<br />
<br />
A breakfast for those with hypertension.<br />
<br />
<div class="MsoNormal">
<span style="font-family: "Times New Roman","serif"; mso-fareast-font-family: BatangChe;">Why do you eat what you eat? Maybe because
the food you eat now is what you grew up with. Possibly it’s because one
restaurant is cheaper than another. Maybe it’s because it’s just plain tasty!
Taste has a huge influence on food selection. Why eat a food that you don’t
think will make your taste buds happy? Many people, including my father, don’t
try healthier options, because they don’t think it will taste good. <o:p></o:p></span></div>
<br />
<div class="MsoNormal">
<span style="font-family: "Times New Roman","serif"; mso-fareast-font-family: BatangChe;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman","serif"; mso-fareast-font-family: BatangChe;">My dad’s favorite breakfast meal is pancakes
with a side of bacon and fried potatoes. Unfortunately, eating habits like this,
have led to my dad’s high blood pressure. The recommended diet for people with
hypertension is full of fiber and potassium and low in saturated fat,
cholesterol, and sodium. For many people, including my dad, this diet sounds
like a foreign language and it’s hard to translate into what foods to pick up
at the grocery store. For others these recommendations
may not sound appetizing. So I listed substitutes for his favorite grocery
items and provided him with a healthy but tasty breakfast alternative that will
still satisfy his sweet tooth!<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman","serif"; mso-fareast-font-family: BatangChe;"><br /></span></div>
<table border="1" cellpadding="0" cellspacing="0" class="MsoTableMediumList1Accent4" style="border-collapse: collapse; border: none; mso-border-bottom-alt: solid #8064A2 1.0pt; mso-border-bottom-themecolor: accent4; mso-border-top-alt: solid #8064A2 1.0pt; mso-border-top-themecolor: accent4; mso-padding-alt: 0in 5.4pt 0in 5.4pt; mso-yfti-tbllook: 1184;">
<tbody>
<tr>
<td style="background: #FDE9D9; border: solid windowtext 1.0pt; mso-background-themecolor: accent6; mso-background-themetint: 51; mso-border-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 239.4pt;" valign="top" width="319">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="font-family: 'Times New Roman', serif; font-size: 12pt;">Bag it</span></b><span style="font-family: 'Times New Roman', serif; font-size: 12pt;"><o:p></o:p></span></div>
</td>
<td style="background: #FDE9D9; border-left: none; border: solid windowtext 1.0pt; mso-background-themecolor: accent6; mso-background-themetint: 51; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 239.4pt;" valign="top" width="319">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="font-family: 'Times New Roman', serif; font-size: 12pt;">Leave it
on the shelf<o:p></o:p></span></b></div>
</td>
</tr>
<tr>
<td style="background: #FDE9D9; border-top: none; border: solid windowtext 1.0pt; mso-background-themecolor: accent6; mso-background-themetint: 51; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 239.4pt;" valign="top" width="319">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<span style="font-family: 'Times New Roman', serif;">Fresh Apples,
Oranges, Grapes<o:p></o:p></span></div>
</td>
<td style="background: #FDE9D9; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-background-themecolor: accent6; mso-background-themetint: 51; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 239.4pt;" valign="top" width="319">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<span style="font-family: 'Times New Roman', serif;">Apple Pie, Orange Juice, Grape soda<o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="background: #FDE9D9; border-top: none; border: solid windowtext 1.0pt; mso-background-themecolor: accent6; mso-background-themetint: 51; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 239.4pt;" valign="top" width="319">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<span style="font-family: 'Times New Roman', serif;">1% Milk<o:p></o:p></span></div>
</td>
<td style="background: #FDE9D9; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-background-themecolor: accent6; mso-background-themetint: 51; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 239.4pt;" valign="top" width="319">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<span style="font-family: 'Times New Roman', serif;">Whole Milk<o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="background: #FDE9D9; border-top: none; border: solid windowtext 1.0pt; mso-background-themecolor: accent6; mso-background-themetint: 51; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 239.4pt;" valign="top" width="319">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<span style="font-family: 'Times New Roman', serif;">Whole grain bread<o:p></o:p></span></div>
</td>
<td style="background: #FDE9D9; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-background-themecolor: accent6; mso-background-themetint: 51; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 239.4pt;" valign="top" width="319">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<span style="font-family: 'Times New Roman', serif;">White bread<o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="background: #FDE9D9; border-top: none; border: solid windowtext 1.0pt; mso-background-themecolor: accent6; mso-background-themetint: 51; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 239.4pt;" valign="top" width="319">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<span style="font-family: 'Times New Roman', serif;">Spinach<o:p></o:p></span></div>
</td>
<td style="background: #FDE9D9; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-background-themecolor: accent6; mso-background-themetint: 51; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 239.4pt;" valign="top" width="319">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<span style="font-family: 'Times New Roman', serif;">Iceberg
lettuce<o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="background: #FDE9D9; border-top: none; border: solid windowtext 1.0pt; mso-background-themecolor: accent6; mso-background-themetint: 51; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 239.4pt;" valign="top" width="319">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<span style="font-family: 'Times New Roman', serif;">Carrot chips<o:p></o:p></span></div>
</td>
<td style="background: #FDE9D9; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-background-themecolor: accent6; mso-background-themetint: 51; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 239.4pt;" valign="top" width="319">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<span style="font-family: 'Times New Roman', serif;">“Tater” chips<o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="background: #FDE9D9; border-top: none; border: solid windowtext 1.0pt; mso-background-themecolor: accent6; mso-background-themetint: 51; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 239.4pt;" valign="top" width="319">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<span style="font-family: 'Times New Roman', serif;">Turkey, deli turkey slices, Ground
turkey<o:p></o:p></span></div>
</td>
<td style="background: #FDE9D9; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-background-themecolor: accent6; mso-background-themetint: 51; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 239.4pt;" valign="top" width="319">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<span style="font-family: 'Times New Roman', serif;">Ham,
bacon, ground beef<o:p></o:p></span></div>
</td>
</tr>
<tr>
<td style="background: #FDE9D9; border-top: none; border: solid windowtext 1.0pt; mso-background-themecolor: accent6; mso-background-themetint: 51; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 239.4pt;" valign="top" width="319">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<span style="font-family: 'Times New Roman', serif;">Yogurt<o:p></o:p></span></div>
</td>
<td style="background: #FDE9D9; border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-background-themecolor: accent6; mso-background-themetint: 51; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 239.4pt;" valign="top" width="319">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<span style="font-family: 'Times New Roman', serif;">Ice Cream Sandwiches<o:p></o:p></span></div>
</td>
</tr>
</tbody></table>
<div class="MsoNormal">
<span style="font-family: "Times New Roman","serif"; mso-fareast-font-family: BatangChe;"><br /></span></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-gqNubB7ZxbI/U0mHvZs6tpI/AAAAAAAABiA/Jtvn_1-UQkY/s1600/bacon.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://2.bp.blogspot.com/-gqNubB7ZxbI/U0mHvZs6tpI/AAAAAAAABiA/Jtvn_1-UQkY/s1600/bacon.jpg" height="205" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Image by Elaine Meredith</td></tr>
</tbody></table>
<div class="MsoNormal">
<span style="font-family: 'Times New Roman', serif;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: 'Times New Roman', serif;">Whole grain bagel thin + spinach + egg +
turkey slice + Muenster +yogurt + grapes + bananas + orange = One healthy delicious
breakfast!</span></div>
<div class="MsoNormal">
</div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman","serif"; mso-fareast-font-family: BatangChe;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman","serif"; mso-fareast-font-family: BatangChe;">What healthy foods are you fearful of
trying? Make that healthy substitute, because healthy can always be tasty. Fear
no fruits or veggies! The grocery store is your oyster!<o:p></o:p></span></div>
<br />
<u>References</u><br />
<br />
<div class="MsoNormal">
<i><span style="font-family: "Times New Roman","serif";">How
to prevent high blood pressure</span></i><span style="font-family: "Times New Roman","serif";">.
(2013, May 09). Retrieved from <a href="http://www.cdc.gov/bloodpressure/what_you_can_do.htm">http://www.cdc.gov/bloodpressure/what_you_can_do.htm</a><o:p></o:p></span></div>
<br />
Like this post? Read more <i style="font-weight: bold;"><a href="http://hnfelibrarian.blogspot.com/search/label/enjoy%20the%20taste%20of%20eating%20right">Enjoy the Taste of Eating Right</a></i> posts!Rebeccahttp://www.blogger.com/profile/00805155089767781772noreply@blogger.com0tag:blogger.com,1999:blog-8950900514087545607.post-22903692731452925202014-04-12T14:34:00.001-04:002014-04-12T14:34:06.485-04:00Try to Ch-Ch-Chia!<i>Written by Hunter Meakin</i><br />
<span style="font-family: inherit;">Part of National Nutrition Month 2014</span><br />
<span style="font-family: inherit;"><br /></span>
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-6y37B5ERGfc/U0mHBq-pefI/AAAAAAAABh0/2NzAnHC8aqs/s1600/meakin.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="http://4.bp.blogspot.com/-6y37B5ERGfc/U0mHBq-pefI/AAAAAAAABh0/2NzAnHC8aqs/s1600/meakin.jpg" height="320" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Image by Hunter Meakin</td></tr>
</tbody></table>
<div class="MsoNormal">
<span style="font-family: inherit;">Do you want to add more proteins and minerals to your
meals without changing the flavor? Would you like to reap multiple health
benefits by adding one ingredient to your every day foods? If you answered yes
to these questions, then you should consider adding chia seeds to your everyday
diet. Chia seeds come from a flowering plant in the mint family that is native
to Mexico and Guatemala (Coles, 2013). <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: inherit;">Not
only do chia seeds contain many vitamins and minerals, they also provide
numerous benefits for the body such as:<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpFirst" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: inherit;">-
<!--[endif]-->Combat diabetes<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: inherit;">-
<!--[endif]-->Reduce high blood pressure <o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: inherit;">-
<!--[endif]-->Help prevent heart disease and inflammation<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpLast" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: inherit;">-
<!--[endif]-->Help with weight loss <o:p></o:p></span></div>
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<br /></div>
<br />
<div class="MsoNormal">
<span style="font-family: inherit;">It
is very easy to incorporate chia seeds into your diet. Chia seeds have a nutty
flavor but their flavor is so mild that it doesn’t compromise or alter the
flavor of the dish you add them to. Chia seeds can be added into essentially
anything but I would recommend adding them to smoothies, yogurt, oatmeal, on
top of salads, in salsas and in pudding. <o:p></o:p></span></div>
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<span style="font-family: inherit;"><br /></span></div>
<div class="MsoNormal">
<u><span style="font-family: inherit;">Recipe
for Chia Pudding:<o:p></o:p></span></u></div>
<div class="MsoNormal">
<span style="font-family: inherit;">2 TBSP of Chia Seeds<br />
1 Cup of Almond nut Milk<br />
2 TBSP of Sweetner (Honey, Maple Syrup or Agave, Cane Sugar)<br />
1 Tsp Vanilla<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal">
<u><span style="font-family: inherit;">Directions:<o:p></o:p></span></u></div>
<div class="MsoNormal">
<span style="font-family: inherit;">Mix all ingredients together and stir
every ten minutes for an hour. Refrigerate overnight until pudding forms.<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal">
</div>
<div class="MsoNormal">
<span style="font-family: inherit;">Have you ever tried chia seeds before?
How will you use them in your next recipe?<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: inherit;"><br /></span></div>
<div class="MsoNormal">
<u><span style="font-family: inherit;">References</span></u></div>
<span style="font-family: inherit;"><br /></span>
<div class="MsoNormal">
<span style="font-family: inherit;"><span style="font-size: 11.0pt; mso-bidi-font-family: Arial;">Coles,
T. (2013, June 3). <i>Chia Seed Benefits: 10
Reasons to Add Chia to Your Diet. </i>Retrieved from </span><a href="http://www.huffingtonpost.ca/2013/06/03/chia-seed-benefits-_n_3379831.html"><span style="font-size: 11.0pt; mso-bidi-font-family: Arial;">http://www.huffingtonpost.ca/2013/06/03/chia-seed-benefits-_n_3379831.html</span></a><span style="font-size: 11.0pt; mso-bidi-font-family: Arial;"><o:p></o:p></span></span></div>
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<br /></div>
<br />
<div class="MsoNormal">
<span style="font-family: inherit;"><span style="font-size: 11.0pt; mso-bidi-font-family: Arial;">“What
are Chia Seeds?” (April 2013). Retrieved
from </span><a href="http://www.eatright.org/Public/content.aspx?id=6442472548&terms=chia%20seeds"><span style="font-size: 11.0pt; mso-bidi-font-family: Arial;">http://www.eatright.org/Public/content.aspx?id=6442472548&terms=chia%20seeds</span></a><span style="font-size: 11.0pt; mso-bidi-font-family: Arial;"><o:p></o:p></span></span></div>
<span style="font-family: inherit;"><br /></span>
<span style="font-family: inherit;">Like this post? Read more <i style="font-weight: bold;"><a href="http://hnfelibrarian.blogspot.com/search/label/enjoy%20the%20taste%20of%20eating%20right">Enjoy the Taste of Eating Right</a></i> posts!</span>Rebeccahttp://www.blogger.com/profile/00805155089767781772noreply@blogger.com0tag:blogger.com,1999:blog-8950900514087545607.post-4395890825643152392014-04-12T14:31:00.000-04:002014-04-12T14:31:24.206-04:00Who Else Loves Chipotle? <i>Written by Lindsey Kummer</i><br />
Part of National Nutrition Month 2013<br />
<br />
<div class="MsoNormal">
As a college student, a lot of my meals are eaten out.
Finding healthy options can be hard at times, but I want to share with you a
great method of how to create healthy meals, anywhere you go! <o:p></o:p></div>
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<br /></div>
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A popular fast
food restaurant for college students is Chipotle. If you add on a tortilla,
extra cheese, sour cream, and chips with guacamole, you will leave yourself
with a high calorie meal containing excess saturated fat. But, you can still
get the taste you crave, while eating healthy.</div>
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<br /></div>
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For your meal, include:</div>
<div class="MsoNormal">
<o:p></o:p></div>
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<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt;">
</span></span><!--[endif]--><u>Protein</u> – chicken is the leanest, and if
you are a vegetarian you can include either kidney or black beans <o:p></o:p></div>
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<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt;">
</span></span><!--[endif]--><u>Whole grain or complex carbohydrate</u> –
Chipotle now offers brown rice, which is an excellent option. If you are not a
fan of rice, you can substitute with beans which also contain complex
carbohydrates <o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt;">
</span></span><!--[endif]--><u>Vegetables</u> – fajita vegetables are
available (includes onions and peppers), along with corn, lettuce and fresh
salsa. Try to include at least 2 of the available vegetables in your meal<o:p></o:p></div>
<br />
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</span></span><!--[endif]--><u>Fat</u> – Do not be afraid of fat! My
favorite is Chipotle’s guacamole, but you may also include cheese. Did you know
that avocadoes, the main ingredient in guacamole, have been shown to decrease
cholesterol levels and improve overall health? </div>
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<br /></div>
<div class="MsoListParagraphCxSpLast" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
By skipping the tortilla and
ordering a bowl or salad instead, you can save an extra 300 calories and 10g of
fat! That is about the caloric and fat content of a typical breakfast! When
ordering, just remember:</div>
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<br /></div>
<div class="MsoListParagraphCxSpLast" style="text-align: center; text-indent: -0.25in;">
protein + whole grain + 2 vegetables + fat</div>
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<br /></div>
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And there you have it!</div>
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<br /></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-k5MOuapV6aY/U0mGT7WAjhI/AAAAAAAABhs/W-2KKHddXvA/s1600/chipotle.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://2.bp.blogspot.com/-k5MOuapV6aY/U0mGT7WAjhI/AAAAAAAABhs/W-2KKHddXvA/s1600/chipotle.jpg" height="180" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Image by Lindsey Kummer</td></tr>
</tbody></table>
<br />What are some of your favorite restaurants? What do you order while eating out that is healthy, yet delicious? <br />
<u><br /></u>
<u>References</u><br />
<br />
<div class="MsoNormal">
Dreher, M. L., & Davenport, A. J.
(2013). Hass avocado composition and potential health effects. <i>Critical
Reviews in Food Science and Nutrition</i>, Retrieved from <a href="http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3664913/">http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3664913/</a><o:p></o:p></div>
<br />
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<i><br /></i></div>
<div class="MsoNormal" style="line-height: 150%; margin-left: .5in; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-indent: -.5in;">
<i>Nutrition calculator </i>. (n.d.). Retrieved from:</div>
<div class="MsoNormal" style="line-height: 150%; margin-left: .5in; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-indent: -.5in;">
<a href="http://www.chipotle.com/enus/menu/nutrition_calculator/nutrition_calculator.aspx">http://www.chipotle.com/enus/menu/nutrition_calculator/nutrition_calculator.aspx</a> <o:p></o:p></div>
<br />
Like this post? Read more <i style="font-weight: bold;"><a href="http://hnfelibrarian.blogspot.com/search/label/enjoy%20the%20taste%20of%20eating%20right">Enjoy the Taste of Eating Right</a></i> posts!Rebeccahttp://www.blogger.com/profile/00805155089767781772noreply@blogger.com0tag:blogger.com,1999:blog-8950900514087545607.post-85045011488562986392014-04-12T14:26:00.003-04:002014-04-12T14:26:34.843-04:00Say Bye to the Two Bs at Meals: Boring and Bland!<i>Writ<span style="font-family: inherit;">ten by Taylor Horne</span></i><br />
<span style="font-family: inherit;">Part of National Nutrition Month 2014</span><br />
<span style="text-align: center;"><span style="font-family: inherit;"><br /></span></span>
<div style="text-align: left;">
<span style="text-align: center;"><span style="font-family: inherit;">Without question there is a wide
range of attitudes toward a healthy diet in our society. At times thinking of
eating well can have negativity associated with it – those bland vegetables that
are pressured upon us, or the lean meats and starches that can seem to be
lacking flavor. So what’s there to be done to change the approach to a healthy
diet to make it more exciting? One of the easiest ways to spice up a nutritious
diet is literally that simple, incorporating spices! What could be better than
enriching the taste of the foods you consume while avoiding excess calories and
getting added health benefits as well? Mixing spices with staple foods like
pastas, eggs, vegetable dishes, and other starches and proteins will make a
significant increase in the excitement of your mealtimes. Try these quick
ideas:</span></span></div>
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<br /></div>
<div class="MsoListParagraphCxSpFirst" style="text-align: left; text-indent: -0.25in;">
<!--[if !supportLists]--><span style="font-family: inherit;">-
<!--[endif]-->Add
cinnamon or nutmeg when making ground coffee<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpLast" style="text-align: left; text-indent: -0.25in;">
<!--[if !supportLists]--><span style="font-family: inherit;">-
<!--[endif]-->Replace
the salt in your shaker on the dinner table with a new spice every week</span></div>
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<span style="font-family: inherit;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: "American Typewriter";">These will
allow you to occasionally skip on the flavored coffee and espresso drinks you
love the flavor of that can be packed with calories and fat and also decrease the
salt intake during meals at home. It also allows a chance to become familiar
with and incorporate new spices into your everyday life! What are some spice
and food combinations you’ve found to be particularly appealing? Have any of
them been surprising?<o:p></o:p></span></div>
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<br /></div>
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</div>
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<span style="font-family: "American Typewriter";">You have complete control over the richness
and tastes of the foods in your diet. Why settle for monotony when you could be
giving your taste buds something to celebrate? Give some of these spices a try
today!</span><span style="font-family: inherit;"> </span></div>
<span style="font-family: inherit;"><br /></span>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-P5chaLV3mAU/U0mFPMy6SWI/AAAAAAAABhk/_0ZAGeBsQUU/s1600/spices.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://4.bp.blogspot.com/-P5chaLV3mAU/U0mFPMy6SWI/AAAAAAAABhk/_0ZAGeBsQUU/s1600/spices.jpg" height="320" width="238" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Image by Taylor Horne</td></tr>
</tbody></table>
<span style="font-family: inherit;"><br /></span>
<span style="font-family: inherit;"><br /></span>
<div style="text-align: center;">
Talk about an endless array to choose from...</div>
<div style="text-align: center;">
Some articles for further reading:</div>
<div class="MsoNormal" style="text-align: center;">
<a href="http://www.foxnews.com/health/slideshow/2013/08/02/healthy-spices-should-add-to-your-diet/#slide=3">Fox
News</a><span class="MsoHyperlink"><o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="text-align: center;">
<a href="http://health.usnews.com/health-news/blogs/eat-run/2013/09/05/the-health-benefits-of-7-spices">US
News</a><o:p></o:p></div>
<br />
<u><span style="font-family: inherit;">References</span></u><br />
<u><span style="font-family: inherit;"><br /></span></u>
<div style="background: white; line-height: 13.5pt; margin-bottom: 4.5pt; margin-left: 0in; margin-right: 0in; margin-top: 4.5pt;">
<span style="font-family: inherit;"><span style="font-weight: normal;">Dhingra,
D., Sharma, A. (2006). </span><span style="font-weight: normal;">Antidepressant-like
activity of n-hexane extract of nutmeg (Myristica fragrans) seeds in mice. <i>Journal of Medicinal Food, 9</i>(1), 84-89. <o:p></o:p></span></span></div>
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<br /></div>
<div class="MsoNormal">
<span style="font-family: inherit;">Martell, C. (2009, December 4). Spice Up Your Diet; Herbs,
Spices Offer Health Benefits. <i>Wisconsin
State Journal</i>, pp. C1. <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<br />
<div class="MsoNormal">
<span style="font-family: inherit;">O’Neil, C. (2009, October 21). Spices boost health benefits,
too. <i>The Atlanta-Journal Constitution</i>.
pg. 2D.</span><o:p></o:p></div>
<br />
Like this post? Read more <i style="font-weight: bold;"><a href="http://hnfelibrarian.blogspot.com/search/label/enjoy%20the%20taste%20of%20eating%20right">Enjoy the Taste of Eating Right</a></i> posts!Rebeccahttp://www.blogger.com/profile/00805155089767781772noreply@blogger.com0tag:blogger.com,1999:blog-8950900514087545607.post-75237596699814543152014-04-12T14:21:00.005-04:002014-04-12T14:21:48.622-04:00Putting a Spin on a Classic Dish<i>Written by Shane Himes</i><br />
Part of National Nutrition Month 2014<br />
<br />
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Growing up, spaghetti and meatballs were a staple meal in
our home. We would eat this classic dish at least once a week. I say at least
once a week because I love left over spaghetti! Next time you have leftovers
try my personal favorite, a spaghetti sandwich. My grandmother used regular
white flour pasta noodles, ground beef for the meatballs, and an amazing
homemade tomato sauce.</div>
<div class="MsoNormal">
<span style="text-indent: 0.5in;"><br /></span></div>
<div class="MsoNormal">
<span style="text-indent: 0.5in;">A few months back, I decided to
make a healthier and tastier alternative to this classic dish. </span></div>
<div class="MsoNormal">
<span style="text-indent: 0.5in;"><br /></span></div>
<div class="MsoListParagraphCxSpFirst" style="margin-left: 74.4pt; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt;">
</span></span><!--[endif]-->I used brown rice pasta instead of white flour
noodles. Switching to whole grain products instead of white flour products
(such as the noodles most Americans use to make spaghetti) offers numerous
healthy benefits. Some of these benefits include: lowering the risk of stroke,
heart disease, type 2 diabetes, and can help maintain a healthy weight. <o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 74.4pt; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -.25in;">
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</span></span><!--[endif]--> Instead
of ground beef I used a 99% lean ground turkey breast for the meatballs, which
cuts down on the fat content of the meal. I based my meatballs on a recipe I
found on food.com.<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 74.4pt; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt;">
</span></span><!--[endif]-->I used store bought sauce because of time
constraints, but I did add fresh chopped garlic to it. <o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 74.4pt; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt;">
</span></span><!--[endif]--> I added
fresh roasted vegetables to make the dish more nutrient dense and more filling.
I roasted the vegetables al dente to add some texture to this meal. To add
flavor to the vegetables I use cayenne pepper and cumin, but pick your favorite
spices and get creative. <o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 74.4pt; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt;">
</span></span><!--[endif]-->As a final twist to this dish I added slices of
avocado which adds a touch of coolness to the warm spaghetti. <o:p></o:p></div>
<div class="MsoNormal">
</div>
<div class="MsoListParagraphCxSpLast" style="margin-left: 74.4pt; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt;">
</span></span><!--[endif]-->Making a big pot will guarantee you left overs
for several days which is wonderful for college students.</div>
<div class="MsoListParagraphCxSpLast" style="margin-left: 74.4pt; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -.25in;">
<br /></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-2_aDmASwG9g/U0mEJxi3bRI/AAAAAAAABhY/_0NO9cXxByc/s1600/spin.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://4.bp.blogspot.com/-2_aDmASwG9g/U0mEJxi3bRI/AAAAAAAABhY/_0NO9cXxByc/s1600/spin.jpg" height="320" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Image by Shane Himes</td></tr>
</tbody></table>
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<br /></div>
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<b>Recipes</b> :<o:p></o:p></div>
<div class="MsoNormal">
Vegetable: For the veggies I started by lightly drizzling
olive oil onto the chopped vegetables that are on a cookie sheet. Season and place
in oven at 375 degree F for 15-20 minutes. Use any veggies you like, get
creative and let me know what you come up with.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Turkey Meatballs: 3 cloves chopped garlic, 1lb 99% lean
ground turkey, 1 egg, ½ cup bread crumbs. Mix ingredients, roll meatballs about
1 inch in diameter, using vegetable oil and a fry pan cook meat balls for 5-6
minutes.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Pasta: Boil to preference.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
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</div>
<div class="MsoNormal">
Sauce: Heat in sauce pan.<o:p></o:p></div>
<div class="MsoNormal" style="text-indent: .5in;">
<o:p></o:p></div>
<br />
<u>References</u><br />
<br />
<div class="MsoNormal">
Katcher, H. (2004) <i>Summary
of Recent Research on Whole Grains and Health</i>. Retrieved from <a href="http://wholegrainscouncil.org/files/WGResearchSummary_WGCJan09.pdf">http://wholegrainscouncil.org/files/WGResearchSummary_WGCJan09.pdf</a> <o:p></o:p></div>
<br />
Like this post? Read more <i style="font-weight: bold;"><a href="http://hnfelibrarian.blogspot.com/search/label/enjoy%20the%20taste%20of%20eating%20right">Enjoy the Taste of Eating Right</a></i> posts!Rebeccahttp://www.blogger.com/profile/00805155089767781772noreply@blogger.com0tag:blogger.com,1999:blog-8950900514087545607.post-13104199419681471302014-04-12T14:18:00.005-04:002014-04-12T14:18:55.707-04:00Spaghetti or Squash? <i>Written by Catelyn Hill</i><br />
Part of National Nutrition Month 2014<br />
<br />
Spaghetti is a food that many people enjoy eating; however, have you ever wanted to enjoy the taste of spaghetti without the extra carbohydrates and calories? Spaghetti squash is a great alternative to choose, <br />
and contains fewer calories and carbohydrates compared to normal spaghetti. Spaghetti contains on average about 200 calories and 42 grams of carbohydrates per serving (2 ounces). However, spaghetti squash contains only 70 calories and around 17 carbohydrates per serving. A serving of spaghetti squash is about 4 ounces, and one spaghetti squash serves four people. Why wouldn't you choose the option that combines the delicious taste of spaghetti with a third of the calories?<br />
<br />
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-S9NJaoBMBgM/U0mDaKDfqFI/AAAAAAAABhQ/UvmRiXJQzo8/s1600/spaghetti.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="http://1.bp.blogspot.com/-S9NJaoBMBgM/U0mDaKDfqFI/AAAAAAAABhQ/UvmRiXJQzo8/s1600/spaghetti.jpg" height="200" width="199" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Image by Catelyn Hill</td></tr>
</tbody></table>
Not only is spaghetti squash full of vitamins and minerals that our body needs, it is also an excellent side to pair with meatballs or any other dish that you would normally eat with some type of pasta. Vitamin C and vitamin B6 are two important vitamins found in spaghetti squash, and as many of you know, vitamin C is a good antioxidant, and vitamin B6 is important for energy metabolism. Calcium is also found in spaghetti squash, and helps maintain healthy bones.<br />
<br />
With all the added nutritional advantages of spaghetti squash, why wouldn't you choose the option that has fewer calories, and will help you get in a serving of vegetables? Not only is spaghetti squash a tasty vegetable, it only takes 30 minutes to make! Here's a quick and easy recipe to try at home!<br />
<br />
<ul>
<li>Place spaghetti squash in microwave for 30 seconds (this will help soften the squash before you cut it)</li>
<li>Preheat oven to 375 F, cut spaghetti squash in half</li>
<li>Place squash on cookie sheet, upside down (with flat side facing down)</li>
<li>Cook in oven for 30-35 minutes, until tender</li>
</ul>
<div>
After squash is cooked, remove it from the oven and use a fork to rake out the squash inside. I like to add parmesan cheese and tomato sauce to my spaghetti squash to add a little flavor. You could also add some garlic to make it more flavorful. Let me know how it is after you give this a try? It looks just like spagehtti, and tastes good, too!</div>
<br />
<br />
<u>References</u><br />
<br />
Agricultural Research Service United States Department of Agriculture. (2014). Retrieved March 27, 2014, from <a href="http://ndb.nal.usda.gov/ndb/foods/show/3243fg=&man=&lfacet=&format=&count=&max=25&offset=&sort=&qlookup=spaghetti+squash%C2%A0">http://ndb.nal.usda.gov/ndb/foods/show/3243fg=&man=&lfacet=&format=&count=&max=25&offset=&sort=&qlookup=spaghetti+squash </a><br />
<br />
Learn to cook spaghetti squash. (2014). Retrieved February 20, 2014, from <a href="https://www.wholefoodsmarket.com/recipe/learn-%C2%AD%E2%80%90cook-%C2%AD%E2%80%90spaghetti-%C2%AD%E2%80%90squash">https://www.wholefoodsmarket.com/recipe/learn-‐cook-‐spaghetti-‐squash </a><br />
<br />
Like this post? Read more <i style="font-weight: bold;"><a href="http://hnfelibrarian.blogspot.com/search/label/enjoy%20the%20taste%20of%20eating%20right">Enjoy the Taste of Eating Right</a></i> posts!Rebeccahttp://www.blogger.com/profile/00805155089767781772noreply@blogger.com0tag:blogger.com,1999:blog-8950900514087545607.post-8110031317806574682014-04-12T14:03:00.001-04:002014-04-12T14:03:53.549-04:00Don't Doubt Dark Chocolate<i>Written by Nicole Guyette</i><br />
Part of National Nutrition Month 2014<br />
<br />
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Many people think chocolate is sinful, but what if this
isn’t true? Chocolate actually has some great qualities. What? Sounds crazy,
right? Except, it’s not. Chocolate, specifically dark chocolate, has a ton of
health benefits found in its delicious taste. Don’t believe me? Well, you’re in
for a treat. <o:p></o:p></div>
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<br /></div>
<br />
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-Pay8cmSDZU4/U0l_toWF4fI/AAAAAAAABhE/IBPpILMNpwQ/s1600/dark.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="http://2.bp.blogspot.com/-Pay8cmSDZU4/U0l_toWF4fI/AAAAAAAABhE/IBPpILMNpwQ/s1600/dark.jpg" height="148" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Image by Nicole Guyette<br /><br /><b>Choose DARK options!</b></td></tr>
</tbody></table>
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Dark chocolate has
high levels of cocoa with little added sugar. When eaten in moderation, dark
chocolate has a lot of benefits. What are those benefits? I thought you’d never
ask. Dark chocolate can have positive effect on cholesterol levels by lowering
LDL cholesterol. The antioxidants in dark chocolate can decrease blood clots,
increase blood flow, and lower blood pressure. Did I debunk the myth? Are you
convinced that chocolate isn’t always bad for you? It’s okay, there’s more.
Dark chocolate can increase levels of serotonin and endorphin in the brain, increasing
your mood while eating it. When eaten regularly, it has even been shown to help
cognitive function in older populations. On top of all that, it contains important
minerals such as calcium and potassium. Keep in mind, this is only true for
dark chocolate. Milk, white, and other forms of chocolate don’t have these
benefits!<o:p></o:p></div>
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<br /></div>
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Now, this doesn’t mean you should
run to the store, buy the biggest bag of dark chocolate and eat it all in one
sitting. Dark chocolate is only good in moderation. In fact, 7 oz a week (1 oz
a day) is the recommended intake. That’s about a business card’s worth of
chocolate a day!<o:p></o:p></div>
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<br /></div>
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So go ahead and eat some guilt free dark chocolate. Remember
to always look for DARK on labels! How are you going to enjoy yours? A mug of dark
hot chocolate? Dark chocolate covered fruit? Always remember, you can enjoy the
taste of eating right!<o:p></o:p></div>
<br />
<u>References</u><br />
<u><br /></u>
<div class="MsoNormal">
<span style="background-color: white; background-position: initial initial; background-repeat: initial initial;">University of
Michigan Integrative Medicine. (n.d.).<span class="apple-converted-space"> </span><i>Dark
chocolate</i>. Retrieved from <a href="http://www.med.umich.edu/umim/food-pyramid/dark_chocolate.htm">http://www.med.umich.edu/umim/food-pyramid/dark_chocolate.htm</a></span><o:p></o:p></div>
<br />
Like this post? Read more <i style="font-weight: bold;"><a href="http://hnfelibrarian.blogspot.com/search/label/enjoy%20the%20taste%20of%20eating%20right">Enjoy the Taste of Eating Right</a></i> posts!Rebeccahttp://www.blogger.com/profile/00805155089767781772noreply@blogger.com0tag:blogger.com,1999:blog-8950900514087545607.post-39661801241603486202014-04-12T14:00:00.001-04:002014-04-12T14:00:03.353-04:00Your "Apple a Day" Made Fun<i>Written by Kelli George</i><br />
Part of National Nutrition Month 2014<br />
<br />
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We have all heard that ‘an apple a day keeps the doctor
away’, right? But who really feels like
eating a plain apple EVERY SINGLE DAY?
Apples are delicious, but I know that I am not the only one who gets
tired of eating the same foods all the time.
I am always looking for new ways to switch up the way I fix my healthy
fruits and vegetables to make them even more appealing. <o:p></o:p></div>
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<br /></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-nKHDd0Tu16o/U0l_DjYkxkI/AAAAAAAABg8/T0Oie6W_ZK8/s1600/apples.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://2.bp.blogspot.com/-nKHDd0Tu16o/U0l_DjYkxkI/AAAAAAAABg8/T0Oie6W_ZK8/s1600/apples.jpg" height="256" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Image by Kelli George</td></tr>
</tbody></table>
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One of my favorite healthy snacks is a play on the typical
apple and peanut butter combination.
Instead of just an apple with peanut butter spread on it, you also top
the apple slices with some granola and dark chocolate chips! (Because who doesn’t love an excuse to eat more
chocolate?) Eating the whole apple with
the peanut butter, granola, and chocolate chips provides nearly ½ of the
recommended daily protein intake for most adults (0.8-1 gram per kilogram of
body weight) (CDC, 2012). That’s half of
your protein needs in one snack! I
personally use dry oatmeal as my granola choice, but you can always have fun
with it and add some flavored granola, mixed nuts, or any other topping that
appeals to you.<o:p></o:p></div>
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<br /></div>
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Not only is this snack packed with fiber, protein, and
healthy fats, but as an added bonus it is so much more filling than simply
eating a plain apple. When it comes to
eating fruits and vegetables, sometimes it can be easy to sacrifice taste for
nutrition. This snack is definitely an
exception to that fact because it just tastes so good! <o:p></o:p></div>
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<br /></div>
<br />
<div class="MsoNormal">
I think the most common theme here is finding snacks that
are healthy yet tasty! What are other
ways that you like to make your fruits and vegetables fun and tasty?<o:p></o:p></div>
<br />
<u>References</u><br />
<br />
<div class="MsoNormal">
<span style="font-family: "Times New Roman","serif";">Centers
for Disease Control and Prevention (2012). <i>Protein</i>. Retrieved from
website:</span></div>
<div class="MsoNormal">
<span style="font-family: 'Times New Roman', serif;"><a href="http://www.cdc.gov/nutrition/everyone/basics/protein.html">http://www.cdc.gov/nutrition/everyone/basics/protein.html</a></span></div>
<div class="MsoNormal">
<o:p></o:p></div>
<br />
Like this post? Read more <i style="font-weight: bold;"><a href="http://hnfelibrarian.blogspot.com/search/label/enjoy%20the%20taste%20of%20eating%20right">Enjoy the Taste of Eating Right</a></i> posts!Rebeccahttp://www.blogger.com/profile/00805155089767781772noreply@blogger.com0tag:blogger.com,1999:blog-8950900514087545607.post-24440806997760039952014-04-12T13:57:00.001-04:002014-04-12T13:57:51.063-04:00Delicious AND Healthy Chocolate Pudding...Is It Possible?! Yes! It Is! <i><span style="font-family: inherit;">Written by Ashley Francis</span></i><br />
<span style="font-family: inherit;">Part of National Nutrition Month 2014</span><br />
<span style="font-family: inherit;"><br /></span>
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<span style="font-family: inherit;">If
you are a picky-eater like me, trying new recipes and finding ways to
incorporate fruits and vegetables into your diet is <i>challenging</i>. I mean it is really tough! My favorite staple-foods
(sweet-treats, steak, and potatoes) offer little nutritional benefit. I also
love high-fat meals because they quickly satisfy my hunger. Coincidentally, I
am super passionate about nutrition and health, and as you can imagine, this
sometimes presents a real challenge!<o:p></o:p></span></div>
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<span style="font-family: inherit;"><br /></span></div>
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-59kEA0Vv7rc/U0l-OyXrB3I/AAAAAAAABgs/X-5YRxQnmFk/s1600/pudding1.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><span style="font-family: inherit;"><img border="0" src="http://1.bp.blogspot.com/-59kEA0Vv7rc/U0l-OyXrB3I/AAAAAAAABgs/X-5YRxQnmFk/s1600/pudding1.jpg" height="240" width="320" /></span></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: inherit;">Image by Ashley Francis</span></td></tr>
</tbody></table>
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<span style="font-family: inherit;">If you also have this problem, TRY THIS RECIPE! It will help
you enjoy the taste of eating right! Full of fiber, good fats, vitamins and
minerals, this recipe is delicious and nutritious. The ingredients may make you
second-guess my claims, but this chocolate pudding will please even the
pickiest eater. Here’s what you’ll need:<o:p></o:p></span></div>
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<br /></div>
<div class="MsoListParagraphCxSpFirst" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: inherit;">·<span style="font-size: 7pt;">
</span><!--[endif]-->2 avocados (pitted and peeled)<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: inherit;">·<span style="font-size: 7pt;">
</span><!--[endif]-->1 cup almond milk <o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: inherit;">·<span style="font-size: 7pt;">
</span><!--[endif]-->¾ cup maple syrup<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: inherit;">·<span style="font-size: 7pt;">
</span>¾
cup cocoa powder<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: inherit;">·<span style="font-size: 7pt;">
</span><!--[endif]-->1 tsp. vanilla extract<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: inherit;">·<span style="font-size: 7pt;">
</span><!--[endif]-->¼ tsp. cinnamon<o:p></o:p></span></div>
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</div>
<div class="MsoListParagraphCxSpLast" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: inherit;">·<span style="font-size: 7pt;">
</span><!--[endif]-->A pinch of salt<o:p></o:p></span></div>
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<span style="font-family: inherit;"><br /></span></div>
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-Uzj7Kxe8OUY/U0l-OlJ5LfI/AAAAAAAABgw/P7_inQkXww8/s1600/pudding2.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><span style="font-family: inherit;"><img border="0" src="http://1.bp.blogspot.com/-Uzj7Kxe8OUY/U0l-OlJ5LfI/AAAAAAAABgw/P7_inQkXww8/s1600/pudding2.jpg" height="320" width="240" /></span></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: inherit;">Image by Ashley Francis</span></td></tr>
</tbody></table>
<div class="MsoNormal">
<span style="font-family: inherit;">Simply toss everything into a blender, run for about 2-3
minutes, and voila! Yummy pudding that tastes NOTHING like the nutritious
ingredients it’s made from. Skeptical? Try it out just to see if it’s really
possible to make a chocolate pudding from avocados. I have a feeling your curiosity
will get the best of you; and you may end up licking the bowl when you’re done because
it’s so delicious! This sweet treat is high in calories because of the healthy
fats in avocados and the sugar in maple syrup, so it’s not a daily indulgence.
Keep your serving size to ½ cup.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: inherit;"><span style="font-family: inherit;">Taste is such an important part of eating. This recipe
proves that eating right can still taste good – even for picky eaters. What do
you think? Are you willing to give chocolate avocado pudding a try?</span><o:p></o:p></span></div>
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</div>
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<br /></div>
<u><span style="font-family: inherit;">References</span></u><br />
<u><span style="font-family: inherit;"><br /></span></u>
<div class="MsoNormal">
<span style="font-family: inherit;">Duyff, R. (2013, April).
365 Days of healthy eating from the American Dietetic Association: a to
avocados. Retrieved from: http://www.eatright.org/kids/tip.aspx?id=6442462343&terms=avocados<o:p></o:p></span></div>
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<br /></div>
<br />
<div class="MsoNormal">
<span style="font-family: inherit;">Montminy, Z. (2013, Dec. 6). A good for you chocolate
pudding you can’t resist. Retrieved from: <a href="http://www.fitsugar.com/Healthy-Chocolate-Pudding-Recipe-Raw-Vegan-26106273"><span style="color: windowtext;">http://www.fitsugar.com/Healthy-Chocolate-Pudding-Recipe-Raw-Vegan-26106273</span></a></span><o:p></o:p></div>
<br />
Like this post? Read more <i style="font-weight: bold;"><a href="http://hnfelibrarian.blogspot.com/search/label/enjoy%20the%20taste%20of%20eating%20right">Enjoy the Taste of Eating Right</a></i> posts!Rebeccahttp://www.blogger.com/profile/00805155089767781772noreply@blogger.com0tag:blogger.com,1999:blog-8950900514087545607.post-10660969249415159342014-04-12T13:53:00.000-04:002014-04-12T13:53:35.123-04:00Satisfy Your Sweet Tooth<i>Written by Erin Ford</i><br />
Part of National Nutrition Month 2014<br />
<span style="text-indent: 0.5in;"><br /></span>
<br />
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-vjHOFkD7dWo/U0l9YH2l3QI/AAAAAAAABgg/3OZJiDII77Y/s1600/erinford.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="http://1.bp.blogspot.com/-vjHOFkD7dWo/U0l9YH2l3QI/AAAAAAAABgg/3OZJiDII77Y/s1600/erinford.jpg" height="320" width="180" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Photo by Caroline Stephenson</td></tr>
</tbody></table>
<span style="text-indent: 0.5in;">It’s 8pm and so far you’ve stuck to
your decision to live a healthier life. You woke up early and prepared a
delicious breakfast, packed a colorful meal for lunch at work, and made
stir-fry packed with so much zest and flavor you thought you were in Thailand.</span><br />
<br />
<div class="MsoNormal">
But
as you relax on the couch, enjoying your favorite TV show, you get an urge. You
want anything sweet; no make that, everything sweet. In a moment of weakness
you find yourself indulging in a pint of double chocolate chip ice cream. </div>
<div class="MsoNormal">
<span style="text-indent: 0.5in;"><br /></span></div>
<div class="MsoNormal">
<span style="text-indent: 0.5in;">We’ve all experienced the magical
force that makes ice cream randomly appear in our lap. I understand, you
accomplished eating tasty and nutritional meals all day but you want to satisfy
your sweet tooth too.</span></div>
<div class="MsoNormal">
<span style="text-indent: 0.5in;"><br /></span></div>
<div class="MsoNormal">
<span style="text-indent: 0.5in;">Do you have a serious love and
appreciation for Pinterest like I do? If yes, then this is a great site to
visit for more fun and creative ideas for healthier desserts. Before you click
over to Pinterest, here are some ways you can “indulge” in the sweets without
ruining your day of hard work to fit in all your veggies.</span></div>
<div class="MsoNormal" style="text-indent: .5in;">
<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal" style="text-indent: .5in;">
-Fruit based Frozen Yogurt or Fruit
Sorbet<o:p></o:p></div>
<div class="MsoNormal" style="margin-left: 1.0in;">
-Frozen yogurt and sorbet contain
less calories and fat on average than ice cream. These items can be tangy,
sweet, or tart and leave you feeling refreshed while ice cream leaves you
feeling weighed down and thirsty.<o:p></o:p></div>
<div class="MsoNormal" style="margin-left: 1.0in;">
<br /></div>
<div class="MsoNormal" style="text-indent: .5in;">
-Chopped fruit dipped in chocolate<o:p></o:p></div>
<div class="MsoNormal" style="margin-left: 1.0in;">
-Chop up any fruits you can find,
melt some dark chocolate, dip, and savor the delicate balance of rich and tangy
flavors.<o:p></o:p></div>
<div class="MsoNormal" style="margin-left: 1.0in;">
-This allows you to get your
chocolate fix while enjoying an intense and sophisticated flavor. <o:p></o:p></div>
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<br /></div>
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</div>
<div class="MsoNormal">
Remember,
it’s okay to eat that square of Dove chocolate staring you down, don’t be too
strict with food. These are just quick sugar fixes to satisfy you without
putting a dent in your healthy day. Take these suggestions and apply them to
your favorite nighttime snack. For example, turn the chocolate dip idea into a
fondue fountain when you have all your friends over! How can you make your
guilty pleasure a little less guilty?<o:p></o:p></div>
<div class="MsoNormal" style="text-indent: .5in;">
<o:p></o:p></div>
<br />
<u>References</u><br />
<br />
<div class="MsoNormal" style="line-height: 150%; margin-left: .5in; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-indent: -.5in;">
Cunningham, E. (2013,
April). <i>Stop the cravings</i>. Retrieved from:</div>
<div class="MsoNormal" style="line-height: 150%; margin-left: .5in; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-indent: -.5in;">
<a href="http://www.eatright.org/Public/content.aspx?id=6442469608%C2%A0">http://www.eatright.org/Public/content.aspx?id=6442469608 </a><span style="font-family: "Times","serif"; font-size: 10.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman";"><o:p></o:p></span></div>
<br />
Like this post? Read more <i style="font-weight: bold;"><a href="http://hnfelibrarian.blogspot.com/search/label/enjoy%20the%20taste%20of%20eating%20right">Enjoy the Taste of Eating Right</a></i> posts!Rebeccahttp://www.blogger.com/profile/00805155089767781772noreply@blogger.com0tag:blogger.com,1999:blog-8950900514087545607.post-41755090926171829212014-04-12T13:49:00.004-04:002014-04-12T13:49:25.032-04:00Fun & Fast Falafels<i><span style="font-family: inherit;">Written by Tessa Englund</span></i><br />
<span style="font-family: inherit;">Part of National Nutrition Month 2014</span><br />
<span style="font-family: inherit;"><br /></span>
<div class="MsoNormal">
<span style="font-family: inherit;">Maybe you’ve heard of falafels on
TV, seen them on a menu, or have been lucky enough to try them! Falafels are
traditionally made using chickpeas as a base. Similar to a spicier,
Mediterranean version of hush puppies, they are usually also fried with a
crispy outside and softer inside. There are countless ways to make falafels
using a chickpea base; dried chickpeas, canned, chickpea flour, or even a
falafel mix. Today I decided to use the rest of some leftover chickpea flour to
make these versatile patties-which I also find easiest as a busy college
student since I don’t always have the equipment or time to process whole beans.
Chickpeas, in any form, are also a great source of protein, folate, and manganese
according to the USDA’s National
Nutrient Database for Standard Reference, so no need to feel guilty about these
delicious bites!<b><o:p></o:p></b></span></div>
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<span style="font-family: inherit;"><br /></span></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-Yd7qVnH9tfw/U0l8ZrrEXUI/AAAAAAAABgY/tn6CSG8GVFA/s1600/falafel1.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://4.bp.blogspot.com/-Yd7qVnH9tfw/U0l8ZrrEXUI/AAAAAAAABgY/tn6CSG8GVFA/s1600/falafel1.jpg" height="240" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Image by Tessa Englund</td></tr>
</tbody></table>
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<span style="font-family: inherit;"><br /></span></div>
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<span style="font-family: inherit;">Some yummy falafel patties I got
at a local Mediterranean restaurant in Virginia. They’re the perfect finger
food but also go great in sandwiches! </span></div>
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<span style="font-family: inherit;"><br /></span></div>
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<b><i><span style="font-family: inherit;">Falafel Pattie Ingredients:<o:p></o:p></span></i></b></div>
<div class="MsoNormal">
<span style="font-family: inherit;">1 cup Chickpea Flour (aka
Garbanzo Bean flour)<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: inherit;">1 tsp. Sea Salt<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: inherit;">1/3 tsp. Baking Soda<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: inherit;">1/2 Tbsp. Fresh Parsley <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: inherit;"> 1½ tsp. ground Cumin<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: inherit;">¼ tsp. ground Coriander <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: inherit;">1 ½ tsp. Garlic Powder<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: inherit;">¼ tsp. Onion Powder<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: inherit;">1 Tbsp. fresh Lemon Juice<o:p></o:p></span></div>
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<span style="font-family: inherit;">½ cup Hot Water<o:p></o:p></span></div>
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</div>
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<span style="font-family: inherit;">2 Tbsp. Oil (For Frying)<o:p></o:p></span></div>
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<span style="font-family: inherit;"><br /></span></div>
<div class="MsoListParagraphCxSpFirst" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: inherit;">1.
<!--[endif]-->Combine all
dry ingredients in a bowl and blend. <o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: inherit;">2.
<!--[endif]-->Add the
Lemon Juice and Hot water, stirring until distributed, let rest for 10 min<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: inherit;">3.
<!--[endif]-->Heat oil on
medium-high heat in a frying pan<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: inherit;">4.
<!--[endif]-->When oil is
hot, spoon batter by the tablespoon into the pan<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: inherit;">5.
<!--[endif]-->Flatten
patties slightly and fry on both sides until golden brown<o:p></o:p></span></div>
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</div>
<div class="MsoListParagraphCxSpLast" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: inherit;">6.
<!--[endif]-->Let cool and
pat dry with a paper towel<o:p></o:p></span></div>
<span style="font-family: inherit;"><br /></span>
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<span style="font-family: inherit;">Makes 12 patties<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: inherit;">-Serve in a pita with tomato and
tahini sauce or as a salad (arugula especially!) topper<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: inherit;">- Make a great falafel burger by
just increasing the portion size to a heaping 1/3 cup and flattening even more
on the skillet before turning over<o:p></o:p></span></div>
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<br /></div>
<br />
<div class="MsoNormal">
<span style="font-family: inherit;">Total Time: 15-20 minutes<o:p></o:p></span></div>
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<span style="font-family: inherit;"><br /></span></div>
<div class="MsoNormal">
<b><i><span style="font-family: inherit;">Lemon Tahini Dressing:<o:p></o:p></span></i></b></div>
<div class="MsoNormal">
<span style="font-family: inherit;">¼ cup Tahini<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: inherit;">2 Tbsp. Fresh Lemon Juice <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: inherit;">2 Garlic Cloves Finely Minced <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: inherit;">Hot Water to thin to desired
consistency (add in slowly) – start with 1/2 tbsp. <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: inherit;">Salt to taste<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: inherit;"><b>Optional</b>: Fresh Parsley, Basil, Cilantro and maybe even lime instead of
lemon juice, finely minced red onion<o:p></o:p></span></div>
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<span style="font-family: inherit;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: inherit;">1.Mix
by hand in a bowl or use a blender to mix ingredients thoroughly and you’re
done! <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
</div>
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<span style="font-family: inherit;">At the store I grabbed a couple
of pitas and used the veggies I had on hand to make a healthy and filling
sandwich. Into the pita went a handful
of spinach, Roma tomatoes, red onion, and my hot falafels, followed by a glaze
of lemon tahini dressing with a sprinkle of sesame seeds. <o:p></o:p></span></div>
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<span style="font-family: inherit;"><br /></span></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-E4YCnLSuAi8/U0l8ZueTBpI/AAAAAAAABgU/OX5YD_ktWLo/s1600/falafel2.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://2.bp.blogspot.com/-E4YCnLSuAi8/U0l8ZueTBpI/AAAAAAAABgU/OX5YD_ktWLo/s1600/falafel2.jpg" height="180" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Image by Tessa Englund</td></tr>
</tbody></table>
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<span style="font-family: inherit;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: inherit;">Falafel patties are very a fast
and healthy way to make a starter for any meal. Salads, pitas, dippers; the
list is endless for these Mediterranean wonders. Please comment and let me know
how you made your falafels into a meal. Falafels are popular in Greece, Israel,
Egypt and many other countries- there are endless ways to spice up the recipe
so please share your own versions!</span></div>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-j_ztzpRZ30w/U0l8ZuYL2NI/AAAAAAAABgQ/2JPPuMkAvHQ/s1600/falafel3.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://3.bp.blogspot.com/-j_ztzpRZ30w/U0l8ZuYL2NI/AAAAAAAABgQ/2JPPuMkAvHQ/s1600/falafel3.jpg" height="320" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Image by Tessa Englunad</td></tr>
</tbody></table>
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<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;"><br /></span></div>
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<u>References</u></div>
<br />
<div class="MsoNormal">
<span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: major-latin; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-theme-font: major-latin;">USDA. "Chickpea flour."
<i>National Nutrient Database for Standard Reference</i>. N.p., n.d. Web. 17
Mar. 2014.<o:p></o:p></span></div>
<br />
Like this post? Read more <i style="font-weight: bold;"><a href="http://hnfelibrarian.blogspot.com/search/label/enjoy%20the%20taste%20of%20eating%20right">Enjoy the Taste of Eating Right</a></i> posts!Rebeccahttp://www.blogger.com/profile/00805155089767781772noreply@blogger.com0tag:blogger.com,1999:blog-8950900514087545607.post-81203333843416300772014-04-12T13:44:00.000-04:002014-04-12T13:44:00.549-04:00What Do You Eat after Exercising?<i>Written by Kelsey Conyers</i><br />
Part of National Nutrition Month 2014<br />
<br />
<div class="MsoNormal">
<span style="font-family: inherit;">Do you know what to eat after exercising? Too often people
assume that all the healthy foods taste bad, but there are a variety of
delicious foods that are actually beneficial to consume after exercising. Do
you know how important it is to eat well<span class="msoIns"><ins cite="mailto:Matthew%20Shaughnessy" datetime="2014-03-04T22:38"> </ins></span>after
you exercise? If you don’t refuel your body after working out you can feel
weak, dizzy or even sick. Eating right is easier than you think. <span class="msoIns"><ins cite="mailto:Matthew%20Shaughnessy" datetime="2014-03-04T22:39"> </ins></span><o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: inherit;">The Academy selected the theme “Enjoy the Taste of Eating
Right” and this year’s National Nutrition Month’s campaign specifically focused
on developing sound eating and physical activity habits. Not only is eating
right fun and scrumptious, but healthy eating habits are more vital when your
physical activity increases. <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: inherit;">Tips to help you accomplish sound eating and exercise
habits:</span></div>
<div class="MsoListParagraphCxSpFirst" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: inherit;">·<span style="font-size: 7pt;">
</span><!--[endif]-->What is your favorite activity? One goal could
be to do that activity three times a week for 30 minutes.<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: inherit;">·<span style="font-size: 7pt;">
</span><!--[endif]-->Schedule a weekly routine to make sure you set
aside time for physical activities<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpLast" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: inherit;">·<span style="font-size: 7pt;">
</span><!--[endif]-->Monitor your goals by recording your food intake
and exercise activities.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: inherit;">How do you refuel your tank? Your focus should be to drink
fluids and eat carbohydrates and protein. Carbohydrates are needed to refuel
your muscles and protein aids in muscle repair and growth. These foods are good
for you and you<span class="msoIns"><ins cite="mailto:Matthew%20Shaughnessy" datetime="2014-03-04T22:51"> </ins></span>might even like the taste. Who
doesn’t like chocolate milk? There are a plethora of tasty foods to help your
body recover after a workout. </span><o:p></o:p></div>
<div class="MsoNormal">
<span style="font-family: inherit;"><br /></span></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-3Yacp_QMNW4/U0l7SaHPeiI/AAAAAAAABgA/nqlNLcopvzM/s1600/jif.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://2.bp.blogspot.com/-3Yacp_QMNW4/U0l7SaHPeiI/AAAAAAAABgA/nqlNLcopvzM/s1600/jif.jpg" height="240" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Image by Kelsey Conyers</td></tr>
</tbody></table>
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<span style="font-family: inherit;"><br /></span></div>
<br />
<div class="MsoNormal">
<o:p> </o:p>Suggested post-workout foods:</div>
<div class="MsoNormal">
<o:p></o:p></div>
<div class="MsoListParagraphCxSpFirst" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt;">
</span></span><!--[endif]-->Low-fat chocolate milk<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt;">
</span></span><!--[endif]-->Peanut butter banana sandwich<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt;">
</span></span><!--[endif]-->Eggs (hard boiled or scrambled with whole wheat
toast) <o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt;">
</span></span><!--[endif]-->Whole-grain pita and hummus<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt;">
</span></span><!--[endif]-->Nuts with dried fruit<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt;">
</span></span><!--[endif]-->Baked or sweet potato<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt;">
</span></span><!--[endif]-->Greek yogurt<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt;">
</span></span><!--[endif]-->Smoothie <o:p></o:p></div>
<div class="MsoListParagraphCxSpLast" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;">·<span style="font-family: 'Times New Roman'; font-size: 7pt;">
</span></span><!--[endif]-->Fruit <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<o:p>
</o:p></div>
<div class="MsoNormal">
These are only a few suggestions that you can try. Please
share your favorite post exercise food! <o:p></o:p></div>
<br />
<u>References</u><br />
<br />
<div class="MsoNormal" style="margin-left: .5in; text-indent: -.5in;">
<i><span style="background-color: white; background-position: initial initial; background-repeat: initial initial; font-family: 'Times New Roman', serif;">Food as fuel - before, during and after workouts</span></i><span style="background-color: white; background-position: initial initial; background-repeat: initial initial; font-family: 'Times New Roman', serif;">. (2013, March 22). Retrieved from</span></div>
<div class="MsoNormal" style="margin-left: .5in; text-indent: -.5in;">
<a href="http://www.heart.org/HEARTORG/GettingHealthy/PhysicalActivity/Food-as-Fuel---Before-During-and-After-Workouts_UCM_436451_Article.jsp"><span style="background: white; font-family: "Times New Roman","serif"; mso-fareast-font-family: "Times New Roman";">http://www.heart.org/HEARTORG/GettingHealthy/PhysicalActivity/Food-as-Fuel---Before-During-and</span></a></div>
<div class="MsoNormal" style="margin-left: .5in; text-indent: -.5in;">
<a href="http://www.heart.org/HEARTORG/GettingHealthy/PhysicalActivity/Food-as-Fuel---Before-During-and-After-Workouts_UCM_436451_Article.jsp"><span style="background: white; font-family: "Times New Roman","serif"; mso-fareast-font-family: "Times New Roman";">After-Workouts_UCM_436451_Article.jsp</span></a><span style="background-color: white; background-position: initial initial; background-repeat: initial initial; font-family: 'Times New Roman', serif;"> </span><span style="font-family: "Times","serif"; font-size: 10.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<br />
<div class="MsoNormal" style="margin-left: .5in; text-indent: -.5in;">
<span style="background-color: white; background-position: initial initial; background-repeat: initial initial; font-family: 'Times New Roman', serif;">Irazusta , A., Gil, S., & Ruiz, F. (2006).
Exercise, physical fitness, and dietary habits of first-year female</span></div>
<div class="MsoNormal" style="margin-left: .5in; text-indent: -.5in;">
<span style="background-color: white; background-position: initial initial; background-repeat: initial initial; font-family: 'Times New Roman', serif;">nursing
students. <i>Biological Research for Nursing</i>, <i>7</i>, Retrieved
from</span></div>
<div class="MsoNormal" style="margin-left: .5in; text-indent: -.5in;">
<span style="background: white; font-family: "Times New Roman","serif"; mso-fareast-font-family: "Times New Roman";"><a href="http://www.ncbi.nlm.nih.gov/pubmed/16552945">http://www.ncbi.nlm.nih.gov/pubmed/16552945</a></span><span style="background-color: white; background-position: initial initial; background-repeat: initial initial; font-family: 'Times New Roman', serif;"> </span><span style="font-family: "Times","serif"; font-size: 10.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
<div class="MsoNormal" style="margin-left: .5in; text-indent: -.5in;">
<br /></div>
Like this post? Read more <i style="font-weight: bold;"><a href="http://hnfelibrarian.blogspot.com/search/label/enjoy%20the%20taste%20of%20eating%20right">Enjoy the Taste of Eating Right</a></i> posts!Rebeccahttp://www.blogger.com/profile/00805155089767781772noreply@blogger.com0tag:blogger.com,1999:blog-8950900514087545607.post-22641830563846442552014-04-12T13:41:00.001-04:002014-04-12T13:41:02.172-04:00Adding Cinnamon Can Give You Sweeter Health<i><span style="font-family: inherit;">Written by Blake Cash</span></i><br />
<span style="font-family: inherit;">Part of National Nutrition Month 2014</span><br />
<span style="text-indent: 0.5in;"><span style="font-family: inherit;"><br /></span></span>
<span style="text-indent: 0.5in;"><span style="font-family: inherit;">Cinnamon has long been a staple in
people’s pantries and is common in many recipes, especially sweeter ones.
Cinnamon may seem like a simple kitchen staple, but it could have hidden health
benefits on top of being delicious. One benefit is the spice’s ability to
increase insulin sensitivity as well as regulate blood sugar levels.</span></span><br />
<span style="font-family: inherit;"><br /></span>
<span style="font-family: inherit;">So what
does this mean? Insulin is a hormone released after eating that allows glucose
(your body’s main energy source) to be taken into our cells. Increased insulin
sensitivity means that insulin is released more quickly from our cells into the
bloodstream. Once insulin is in the
blood, glucose is taken from the bloodstream for energy more quickly. Elevated
levels of glucose in the blood for long periods of time can leave you feeling
hungry, and you might be more prone to overeating.</span><br />
<span style="font-family: inherit;"><br /></span>
<span style="font-family: inherit;">Making small
changes in your diet can make a huge impact on your health. However, choosing to
eat healthier foods can seem hard, especially with so many processed foods
available with added sugars. Our pallets are used to extremely sweet foods with
added sugars, and naturally sweet foods can seem more bitter. Luckily, adding
cinnamon to foods with low sugar levels can make them taste sweeter and keep
blood glucose levels in check. Putting cinnamon with foods like fruit,
unflavored yogurt, or even coffee can keep sugar levels low while adding a
great taste.</span><br />
<span style="font-family: inherit;"><br /></span>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-8dwU0FnOYaI/U0l6mV8SsiI/AAAAAAAABf0/mLo8Qi3kjDY/s1600/IMG_0682.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://4.bp.blogspot.com/-8dwU0FnOYaI/U0l6mV8SsiI/AAAAAAAABf0/mLo8Qi3kjDY/s1600/IMG_0682.jpg" height="320" width="317" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Image by Blake Cash</td></tr>
</tbody></table>
<span style="font-family: inherit;"><br /></span>
<b><span style="font-family: inherit;">Apple Pie Greek
Yogurt:</span></b><br />
<div class="MsoNormal">
<b><span style="font-family: inherit;"><br /></span></b></div>
<div class="MsoNormal">
<span style="font-family: inherit;">Ingredients: <o:p></o:p></span></div>
<div class="MsoListParagraphCxSpFirst" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: inherit;">·
<!--[endif]-->1 tbs. water<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: inherit;">·
<!--[endif]-->1 tsp cinnamon + extra to taste<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: inherit;">·
<!--[endif]-->½ tbs. honey<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: inherit;">·
<!--[endif]-->½ small apple <o:p></o:p></span></div>
<div class="MsoListParagraphCxSpLast" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: inherit;">·
<!--[endif]-->¾ cup plain greek yogurt <o:p></o:p></span></div>
<div class="MsoListParagraphCxSpLast" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<span style="font-family: inherit;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: inherit;">Procedure: <o:p></o:p></span></div>
<div class="MsoListParagraphCxSpFirst" style="mso-list: l1 level1 lfo2; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: inherit;">1.
<!--[endif]-->Chop up apple into small pieces. <o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l1 level1 lfo2; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: inherit;">2.
<!--[endif]-->Place into microwave safe bowl with honey, ½
cinnamon, and water<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l1 level1 lfo2; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: inherit;">3.
<!--[endif]-->Microwave on high for 1 minute<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l1 level1 lfo2; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: inherit;">4.
<!--[endif]-->Take out of microwave, mix, and microwave 30
seconds more<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l1 level1 lfo2; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: inherit;">5.
<!--[endif]-->Take out of microwave and place in freezer to
cool down quickly (about 5 minutes) <o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l1 level1 lfo2; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: inherit;">6.
<!--[endif]-->Mix together remaining cinnamon into yogurt, add
extra honey if desired<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpLast" style="mso-list: l1 level1 lfo2; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: inherit;">7.
<!--[endif]-->Take apple mixture out of fridge and mix with
yogurt. Serve immediately. <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<br />
<div class="MsoNormal">
<span style="font-family: inherit;">Get creative! Comment with your different twists on the
recipe and unique ideas for using cinnamon! <o:p></o:p></span></div>
<span style="font-family: inherit;"><br /></span>
<u><span style="font-family: inherit;">References</span></u><br />
<span style="font-family: inherit;"><br /></span>
<div class="MsoNormal">
<span style="font-family: inherit;">Rajudarai, A.. Amalia, T. Devasenan, D. (2012) Cinnamon in
Glycemic Control: Systematic Review and Meta Analysis. <i>Clinical Nutrition, 31</i>, 609-615. <o:p></o:p></span></div>
<span style="font-family: inherit;"><br /></span>
<span style="font-family: inherit;">Like this post? Read more <i style="font-weight: bold;"><a href="http://hnfelibrarian.blogspot.com/search/label/enjoy%20the%20taste%20of%20eating%20right">Enjoy the Taste of Eating Right</a></i> posts!</span>Rebeccahttp://www.blogger.com/profile/00805155089767781772noreply@blogger.com0tag:blogger.com,1999:blog-8950900514087545607.post-72396186783978400112014-04-12T13:37:00.002-04:002014-04-12T13:37:41.749-04:00Unwrapped: Chocolate<i><span style="font-family: inherit;">Written by Melody Bowen</span></i><br />
<span style="font-family: inherit;">Part of National Nutrition Month 2014</span><br />
<span style="font-family: inherit;"><br /></span>
<div class="MsoNormal">
<span style="font-family: inherit;">Dear Chocolate, <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
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" strokecolor="#846f51" strokeweight="6pt">
<v:stroke linestyle="thickBetweenThin"/>
<v:shadow on="t" color="black" opacity="24903f" origin=",.5" offset="0,.55556mm"/>
</v:line><![endif]--><!--[if !vml]--><br />
<span style="height: 11px; margin-left: -20px; margin-top: 54px; mso-ignore: vglayout; position: absolute; width: 602px; z-index: 251664384;"><span style="font-family: inherit;"><br /></span></span><span style="font-family: inherit;">Why
must you wear this mask of disguise? Some think you are a sinful treat and want
to hide you; others avoid you at all cost, but you’re not fooling me! It’s what’s
in the inside that counts, and you, my friend, have the most delectable
interior of all: Cocoa. </span><br />
<!--[endif]--><br />
<span style="text-indent: 0.5in;"><span style="font-family: inherit;"><br /></span></span>
<span style="font-family: inherit;"><span style="text-indent: 0.5in;">It’s
time for </span><b style="text-indent: 0.5in;"><i>C</i></b><span style="text-indent: 0.5in;">h</span><b style="text-indent: 0.5in;"><i>OCO</i></b><span style="text-indent: 0.5in;">l</span><b style="text-indent: 0.5in;"><i>A</i></b><span style="text-indent: 0.5in;">te to step up its game and stop hiding behind the concept of
chocolate. Unwrapping this idea, we find cocoa powder- the grocery store
convenient form of the cacao bean. Cocoa has the highest potential antioxidant capacity
than any other food. It also acts as an excellent source of magnesium and
copper. So, what else can we use cocoa for in the kitchen? I have 2 words for
you: chocolate milk. As a religious “Powder-only-chocolate-milk-drinker”, I
have to say the chocolate powder recipe I found from </span><b style="text-indent: 0.5in;"><u><span style="color: blue;">Sugar Bananas</span></u></b><span style="text-indent: 0.5in;"> is a fantastic
substitute and is always a better choice compared to the highly processed store
bought version. It’s creamy, satisfying, and tastes like dessert. Now </span><i style="text-indent: 0.5in;">that’s</i><span style="text-indent: 0.5in;"> a snack I can enjoy!</span></span><br />
<span style="font-family: inherit;"><br /></span>
<div class="MsoNormal">
<span style="font-family: inherit;">Homemade Nesquick:<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: inherit;">Serving Size 2 tbsp<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: inherit;">⅔ cup
sugar <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: inherit;">⅓ cup
unsweetened cocoa powder<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: inherit;">Dash of salt<o:p></o:p></span></div>
<br />
<div class="MsoNormal">
<span style="font-family: inherit;">Note:
dissolve the mix in a <i>small</i> amount
hot water before adding the milk (for the smooth texture)</span></div>
<div class="MsoNormal">
<span style="font-family: inherit;"><br /></span></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-IKZCyzZr0Y4/U0l5t6Y_QyI/AAAAAAAABfs/W31CATWcmu4/s1600/chocky+smilk.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://4.bp.blogspot.com/-IKZCyzZr0Y4/U0l5t6Y_QyI/AAAAAAAABfs/W31CATWcmu4/s1600/chocky+smilk.jpg" height="320" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Image by Melody Bowen</td></tr>
</tbody></table>
<div class="MsoNormal">
<span style="font-family: inherit;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: inherit; text-indent: 0.5in;">I hope you enjoy this recipe! I have only tried
making it with real sugar, but I think using an alternative sweetener should
work just as well. Next time I think I am also going to cut down on the sugar
and use equal parts of the two ingredients. </span><span style="font-family: inherit; text-indent: 0.5in;">Has anyone ever tried making this recipe? If
so, did you like it? And for all of those who love to experiment with recipes,
feel free to suggest any changes!</span></div>
<div class="MsoNormal">
<span style="text-indent: 0.5in;"><span style="font-family: inherit;"><br /></span></span></div>
<div class="MsoNormal">
<span style="text-indent: 0.5in;"><span style="font-family: inherit;">XOXO, </span></span></div>
<div class="MsoNormal">
<span style="text-indent: 0.5in;"><span style="font-family: inherit;">Melody</span></span></div>
<div class="MsoNormal" style="text-indent: .5in;">
<span style="font-family: inherit;"><o:p></o:p></span></div>
<span style="font-family: inherit;"><br /></span>
<u><span style="font-family: inherit;">References</span></u><br />
<span style="text-indent: 0.5in;"><span style="font-family: inherit;"><br /></span></span>
<span style="font-family: inherit;"><span style="text-indent: 0.5in;">Keen,
C., Holt, R., Oteiza, P., Fraga, C., & Schmitz, H. (2005). Cocoa
antioxidants and cardiovascular health. </span><i style="text-indent: 0.5in;">The American Journal of Clinical
Nutrition</i><span style="text-indent: 0.5in;">, </span><i style="text-indent: 0.5in;">81</i><span style="text-indent: 0.5in;">(1), 298S-303S. Retrieved from
<a href="http://ajcn.nutrition.org/">http://ajcn.nutrition.org</a></span></span><br />
<span style="text-indent: 0.5in;"><span style="font-family: inherit;"><br /></span></span>
<span style="text-indent: 0.5in;"><span style="font-family: inherit;">Sarah. (2010, October 26). Homemade Nesquick [web log post]. Retrieved from <a href="http://sugarbananas.blogspot.com/">sugarbananas.blogspot.com</a></span></span><br />
<span style="text-indent: 0.5in;"><span style="font-family: inherit;"><br /></span></span>
<span style="font-family: inherit;"><span style="text-indent: 0.5in;">Steinberg,
F., Bearden, M., & Keen, C. (2003). Cocoa and chocolate flavonoids:
Implications for cardiovascular health. </span><i style="text-indent: 0.5in;">Journal of the American Dietetic
Association</i><span style="text-indent: 0.5in;">, </span><i style="text-indent: 0.5in;">103</i><span style="text-indent: 0.5in;">(2), 215-223. doi: 10.1053/jada.2003.50028</span></span><br />
<br />
Like this post? Read more <i style="font-weight: bold;"><a href="http://hnfelibrarian.blogspot.com/search/label/enjoy%20the%20taste%20of%20eating%20right">Enjoy the Taste of Eating Right</a></i> posts!Rebeccahttp://www.blogger.com/profile/00805155089767781772noreply@blogger.com0tag:blogger.com,1999:blog-8950900514087545607.post-55648803800495922782014-04-12T13:32:00.001-04:002014-04-12T13:32:29.651-04:00Flaxseed: A Heart-Healthy Booster<i><span style="font-family: inherit;">Written by Emily Boward</span></i><br />
<span style="font-family: inherit;">Part of National Nutrition Month 2014</span><br />
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<span style="text-indent: 0.5in;"><span style="font-family: inherit;">What is flaxseed anyways? Even the
name may be new to you, but the tiny seed is gathering public attention due to
its link to the prevention of cardiovascular disease. Where can you find it?
You can pick up whole or ground flaxseed at your local grocery store in the
organic section, for around $3/lb.</span></span><br />
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<span style="font-family: inherit;"><span style="text-indent: 0.5in;">Whole flaxseed is an excellent
source of soluble dietary fiber.</span><span style="text-indent: 0.5in;"> </span><span style="text-indent: 0.5in;">Studies
show that flaxseed can significantly lower </span><b style="text-indent: 0.5in;">total
and LDL (bad) cholesterol</b><span style="text-indent: 0.5in;">! Where could you toss of some these power-packed
seeds? Start with topping your breakfast cereal, salad, or oatmeal!</span></span></div>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-XcYQcZpxtTY/U0l4X62-fII/AAAAAAAABfc/kxZO5L2bQV4/s1600/Flaxseed1.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://2.bp.blogspot.com/-XcYQcZpxtTY/U0l4X62-fII/AAAAAAAABfc/kxZO5L2bQV4/s1600/Flaxseed1.jpg" height="240" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Image by Emily Boward</td></tr>
</tbody></table>
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<span style="font-family: inherit; text-indent: 0.5in;">Ground flaxseed (or flaxseed oil)
is the richest plant source of a fatty acid called alpha-linolenic acid (we’ll
call it ALA), essential to our body’s everyday function. ALA is a type of omega-3
fatty acid. Omega-3’s have been shown to </span><b style="font-family: inherit; text-indent: 0.5in;">decrease
the risk of cardiovascular disease</b><span style="font-family: inherit; text-indent: 0.5in;"> by slowing the growth rate of plaque in
arteries, decreasing the amount of fat circulating in the blood, and lowering
blood pressure. However, </span><u style="font-family: inherit; text-indent: 0.5in;">ALA is 3x higher is ground flaxseed than whole
flaxseed</u><span style="font-family: inherit; text-indent: 0.5in;">, so be sure to pull out the coffee grinder! Sprinkle this golden
powder in a smoothie, add to pasta sauce, or include in your next batch of
homemade muffins or bread.</span></div>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-na1omFsGKM0/U0l4ZNdaSMI/AAAAAAAABfo/SrDcFrc-1Zo/s1600/Flaxseed2.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://4.bp.blogspot.com/-na1omFsGKM0/U0l4ZNdaSMI/AAAAAAAABfo/SrDcFrc-1Zo/s1600/Flaxseed2.jpg" height="240" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Image by Emily Boward</td></tr>
</tbody></table>
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<span style="font-family: inherit;">Flax seed is more than just a source of calories: it can
improve cardiovascular health through a multitude of systems. With a subtle
nutty flavor, it can be a great addition to many recipes. Experiment with flax
in your next recipe! Share ideas with friends. How have you added flax to your
diet?</span></div>
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<span style="font-family: inherit;">Try this easy recipe at home to get started:<o:p></o:p></span></div>
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<span style="font-family: inherit;"><b>Homemade Flaxseed Granola</b></span></div>
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<span style="font-family: inherit;">Ingredients: <o:p></o:p></span></div>
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<span style="font-family: inherit;">2 cups old fashioned rolled
oats<o:p></o:p></span></div>
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<span style="font-family: inherit;">½ cup raisins<o:p></o:p></span></div>
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<span style="font-family: inherit;">¼ cup dried sweetened
cranberries<o:p></o:p></span></div>
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<span style="font-family: inherit;">½ cup pumpkin seeds, raw<o:p></o:p></span></div>
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<span style="font-family: inherit;">¼ cup sunflower seeds, raw<o:p></o:p></span></div>
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<span style="font-family: inherit;">¼ cup whole flaxseeds<o:p></o:p></span></div>
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<span style="font-family: inherit;">¼ cup ground flaxseeds<o:p></o:p></span></div>
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<span style="font-family: inherit;">2 tbsp. canola oil<o:p></o:p></span></div>
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<span style="font-family: inherit;">3-4 tbsp. honey, raw<o:p></o:p></span></div>
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<span style="font-family: inherit;">Preheat oven to 300<span style="color: #252525;">º</span> F. Combine all ingredients in a large bowl. Mix
together until ingredients are lightly coated with oil and honey. Add more
honey if necessary. It will be a little sticky and messy! Lay out on a baking
sheet in a thin layer. Bake for 10 min, or until very lightly toasted. Let cool
before serving or storing. Store in an airtight container in a cool, dry place
for up to 2 weeks.</span><span style="font-size: medium;"><o:p></o:p></span></div>
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<u>References</u><br />
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American
Heart Association. (2010, September 8). <i>Fish and omega-3 fatty acids</i>.
Retrieved from <a href="http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyDietGoals/Fish-and-Omega-3-Fatty-Acids_UCM_303248_Article.jsp">http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyDietGoals/Fish-and-Omega-3-Fatty-Acids_UCM_303248_Article.jsp</a><o:p></o:p></div>
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Pan,
A., Yu, D., Demark-Wahnefried, W., Franco, O., & Lin, X. (2009).
Meta-analysis of the effects of flaxseed interventions on blood lipids . <i>American
Journal of Clinical Nutrition</i>, <i>90</i>(2), 288-297. Retrieved from <a href="http://ajcn.nutrition.org/content/90/2/288.full">http://ajcn.nutrition.org/content/90/2/288.full</a><o:p></o:p></div>
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Like this post? Read more <i style="font-weight: bold;"><a href="http://hnfelibrarian.blogspot.com/search/label/enjoy%20the%20taste%20of%20eating%20right">Enjoy the Taste of Eating Right</a></i> posts!Rebeccahttp://www.blogger.com/profile/00805155089767781772noreply@blogger.com0