Eat Seasonally

Buy your fruit in season this spring! 

Purchasing seasonal produce can help save you money and provide you with better nutrition.  

Fruits that are in season include: 

Apricots

Rhubarb stalks

Strawberries, asparagus and peas

Barbados cherries

Melon

Honeydew

Limes

Mango

Oranges

Pineapple

Rhubarb

Strawberries

Vegetables in season include:

Artichokes 

Fennel

Swiss Chard

Asparagus

Broccoli

Collard greens

Corn

Fennel

Green beans 

Mustard greens 

Onions

Peas

Radicchio

Spinach

Swish Chard

Written By: Rachel Bedford & Ellen Francis, Dietetic Interns 2014

References:

Seasonal produce list from http://www.fruitsandveggiesmorematters.org/whats-in-season-spring
Rhubarb photo from http://theinspiredchef.blogspot.com/2012/06/strawberry-rhubarb-muffins.html
Fennel photo from http://uprootfarm.com/recipes-2/recipes-by-vegetable/fennel/
Swiss chard photo from http://www.gonola.com/2011/01/17/nola-recipes-at-home-swiss-chard-with-anchovy-butter.html

Asparagus, strawberries, and peas photo from http://grapesandgreens.blogspot.com/2011/04/spring-braise.html

Food Allergy Awareness Week

By: Jessica Lilley, Dietetic Intern, Stephen F. Austin State University

Resource
http://www.foodallergy.org/image/Food-Allergies-in-US-Infographic.jpg

Sleep

The Importance of Sleep

Sleep is very important for proper brain function - it is when memories and information are stored, it allows for your muscles to recover and repair themselves, and it plays a role in hormone balance.

"Quality of sleep is as important as quantity"

What happens when you don't sleep?

• Our emotions are heightened, causing irritability, anger, and/or anxiety
• Reaction time is slowed
• Judgment and concentration are impaired
• Changes in appetite occur
• Feel tired or lacking in energy

Do you ever find yourself dosing off while you study?

Any deep sleep allows our brain to function at a higher level.  For instance, just a 20-30 minutes nap has shown to improve cognitive function and awareness.

Tips to improve sleep: 

• Keep a regular sleep schedule
• Avoid drinking caffeine, energy drinks, alcohol, and sugary beverages before bedtime- it interferes with the ability to fall and stay asleep
• Eat healthy food and stay hydrated
• Make your environment a cool, comfortable, dark, and quiet place 
• Avoid studying, watching TV, and using other technology while in bed
• If you cannot fall asleep after 30 minutes, instead of tossing and turning, get up and do a relaxing activity (yoga stretches or listen to soothing music)

Written By: Rachel Bedford & Ellen Francis, Dietetic Interns 2014
References:
Sleep while studying photo from http://marshallmashup.usc.edu/snoozing-vs-studying-how-to-dominate-your-finals/
Halfmoon photo from http://fineartamerica.com/featured/half-moon-ben-haslam.html
Information from http://healthyhorns.utexas.edu/ht_sleep.html

Smart Snacking

   Healthy Snacks for Students

Finals time is right around the corner!
Sometimes it can be hard to choose healthy options while you're studying for finals. Unhealthy snacks can make you feel groggy and unproductive, while healthy snacks can help you feel energized and focused! 


Benefits of Snacking:
- Helps to give you energy throughout the day
- May prevent overeating at mealtimes
- It's an easy way to add more fruits and vegetables to your diet
- Fruits and veggies can help boost your immune system

Snack Ideas:  

• Yogurt and fruit
• Hummus and pretzel sticks
• Fruit smoothies
• String cheese
• Cheese and crackers
• Mixed nuts
• Oatmeal
• Hard-boiled egg
• Fruits & vegetables (celery, carrots, apples) with peanut butter or other nut butters (almond, cashew, sunflower)

Written by: Rachel Bedford & Ellen Francis, Dietetic Interns, 2014

References:
Smart snacking photo from http://collegelifestyles.org/2013/02/cls-guide-to-healthy-snacks-for-work-study/
Yogurt parfait photo from http://teendiaries.net/article/best-yogurt-parfait
Hummus photo from http://www.epyk.com/24/10-healthy-snack-ideas/

Earth Month

Today marks the day of the start of Earth Month!

Throughout the month of April, Stephen F. Austin will be increasing awareness of environmental safety and sustainability through the three principles of Reduce, Reuse, and Recycle.

What do the 3 R's mean?

Reduce: Simply using fewer resources

Reuse: Before you recycle or dispose of anything, think about how you can use it again
Recycle: Process of converting materials into reusable products 

How is SFA currently sustaining the environment? 

• Recycling on campus: plastics, aluminum, cardboard, paper, batteries
• SFA dining services recycle cardboard boxes
• The Eco To-Go resuable container program
• Composting of fruits and vegetables
• Napkins made of 100% recycled materials

How can you contribute? 

• Recycle plastic water bottles or carry a reusable water bottle
• Take reusable bags when you go grocery shopping
• Choose energy-efficient electronics and appliances (light bulbs, TV's)
• Cut back on water use at home- turn off the water when brushing your teeth or washing your face
• Waste less electricity by turning off the lights when you leave a room
• Clean jars and glasses so you can reuse them for leftover meals or other storage containers
• Buy products that can be recycled- look for glass jars or cans
• Buy all-purpose household cleaners instead of buying cleaners with specific roles
• Build a compost bin
• Use only one paper towel!

Come to the Spring Plant Sale this Saturday, April 5th from 9:00 a.m.-2:00 p.m. at the SFA Pineywoods Native Plant Center (2900 Raguet Street)
to learn more about the benefits of composting!

Here is a short clip on the basics of composting:

http://www.sunset.com/garden/backyard-projects/how-to-make-compost-for-garden-00400000042773/

Written By: Rachel Bedford and Ellen Francis, Dietetic Interns 2014
References:
Recycling Guide from http://www.recycling-guide.org.uk
The 3 R's from http://www.nrdc.org/thisgreenlife/0802.asp
SFA sustainability from http://www.campusdish.com/NR/exeres/94741C07-FE9B-457A-AD6D-B5E318038FD2,frameless.htm?NRMODE=Published
Earth Month heading from http://www.army.mil/media/294079/
Earth water droplet from http://blog.timesunion.com/opinion/water-to-be-issue-of-the-new-century/10648/water-droplet-with-the-earth-in-it/
Video from http://www.youtube.com/watch?v=2FMBSblpcrc

Cooking with Herbs and Spices

Healthy food does not have to be bland or boring. Add some pizzazz to your diet without all of the extra sodium by using this helpful chart when seasoning your food. Print it out and tape it to the inside of your spice cabinet or place it on your fridge for convenience. 

ENJOY THE TASTE OF EATING RIGHT 

 

Beef	Basil, bay leaf, caraway, curry, dill, dry mustard, garlic, grape jelly, green pepper, mace, marjoram, mushrooms (fresh), nutmeg, onion or onion powder, parsley, pepper, rosemary, sage
Chicken	Basil, cloves, cranberries, mace, mushrooms (fresh), nutmeg, oregano, paprika, parsley, pineapple, saffron, sage, savory, tarragon, thyme, tomato, turmeric
Egg	Chervil, curry, dill, dry mustard, garlic or garlic powder, green pepper, jelly, mushrooms (fresh), nutmeg, onion powder, paprika, parsley, rosemary, tarragon, tomato
Fish	Basil, bay leaf, chervil, curry, dill, dry mustard, green pepper, lemon juice, marjoram, mushrooms (fresh), paprika, pepper, tarragon, tomato, turmeric
Lamb	Cloves, curry, dill, garlic or garlic powder, mace, mint, mint jelly, onion, oregano, parsley, pineapple, rosemary, tarragon, thyme
Pork	Applesauce, basil, caraway, chives, cloves, garlic or garlic powder, onion or onion powder, rosemary, thyme
Veal	Apricots, basil, bay leaf, currant jelly, curry, ginger, marjoram, mushrooms (fresh), oregano, paprika
Vegetables	Basil, dill, garlic or garlic powder, ginger, lemon juice, mace, marjoram, nutmeg, onion or onion powder, tarragon, tomato, sugar or sugar substitute, salt-free salad dressing, vinegar
Desserts	Allspice, anise, cinnamon, cloves, ginger, mace, nutmeg, vanilla extract, other extracts

By: Jessica Lilley, Dietetic Intern, Stephen F. Austin State University 

References: 
http://www.nutritioncaremanual.org/client_ed.cfm?ncm_client_ed_id=138&highlight=herbs%20and%20seasonings
http://www.eatright.org/nnm/#.UwTr1oX9pbw



All About Kale

What is the Scoop on Kale?

What is Kale?

Kale is a dark leafy vegetable that belongs to the same family as broccoli, cabbage, and collards.

What does it taste like?

Many people describe the taste of kale to be similar to a mild cabbage. It is best to eat Kale during the winter months when it is less bitter.

Nutrition

Kale has Vitamin A, Vitamin C, Vitamin K, calcium, and iron, along with being a good source of fiber. In addition to having many vitamins and minerals, Kale only contains 33 calories per cup.

Prepping Kale

Like all veggies, it is important to wash Kale thoroughly and allow it to dry. The stem of Kale is edible, however it is not recommend to eat the stem due to the fact it taste very bitter.

Like Potato Chips but want a healthier option? Try making Kale chips instead!

Created by Shelby Young, Dietetic Intern

References

Utah State University Cooperative Extension

http://extension.usu.edu/files/publications/publication/FN_Food$ense_2012-02pr.pdfon

Video is from http://www.youtube.com/watch?v=dMSBsuu1UjU

Picture is from www.mindbodygreen.com