Posts tagged as:

nutrition

One of my latest experiences at Fontbonne was teaching a Sports Nutrition lesson to the Lacrosse players at Fontbonne University.  Initially, I though this was way out of my comfort zone.  After the experience, I found out that it was completely painless!  Although public speaking has never been my strong suit, I loved the confidence I gained from jumping past this hurdle.  I truly appreciate that the classes I take at Fontbonne give me a positive push in the right direction, even if it feels scary at first.

Next fall, I am collaborating with another dietetics student at Fontbonne to create a grant proposal for a nutrition education program for athletes on the Fontbonne campus.  Fingers crossed!  Here’s a little Pinterest inspiration for anyone who’s pushed past their comfort zone these past few weeks, and anyone that needs a little encouragement this week.  Also, if you’d like to check out my website with my lesson plans on Sports Nutrition, it will be up and finished by this weekend!  Click here!

comfortzone

It has been a long semester, but we all survived, didn’t we?

Best of luck in the Spring!  Happy Holidays!

-Katie

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Hi everyone,

I’d like to share with you all my great volunteer experience for my Dietetics Internship Program. In the early part of this semester, I was charged with a catering project for the graduate students admission ceremony on November 6. I and my other three classmates were required to come up with food for the events. As we are all majoring in Dietetics, definitely we would come up with some healthier as well as delicious food options for the event. I enjoyed this catering event a lot because the catering staff was giving us a lot of freedom to choose what foods we could make for the event. And we had the chance to prepare all the foods and cook and display them nicely. Although honestly it took us a lot of time for planning, and estimating how many servings we would serve in the event, it was just a fabulous experience that allowed us to do this catering event for real and serve for one of the professional academic events for school.

I wanted to share this volunteering experience with you all because I want to say school is definitely a good place to learn. As I haven’t had catering experience before, but I am glad and honored to participate in this event since I could learn. When you did something wrong, no one would criticize you as they all knew you were learning from it. So, I definitely encourage you all, especially the undergraduate students, to be active and take initiative to participating the school activities.  Don’t be afraid to explore! :)

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Today, I want to talk to you about a little concept called “nutrient density.” This refers to the number of nutrients per calorie in a food item. Example: the nutrient density in 50 calories of strawberries is much higher than in 50 calories of Doritos. The strawberries give your vitamins, minerals, fiber, ect, which Doritos do not.

This is also where the term “empty calories” comes from. In the Doritos for instance, you are not getting any vitamins and minerals while still getting the calories from carbs and fats.

So, as you continue your journey of a healthier lifestyle, ask yourself how nutrient dense your food choices may be. Here is a little helpful tip: whole foods have the most nutrient density.

Examples of whole foods are raw fruit, vegetables, oats, and meats. An apple is considered a whole food, while apple juice is not.

Not to say non-whole foods are off limits, just try to make the majority of what you are eating is a whole food. That way you can be sure it is minimally processed and you are reaping the most nutrient benefits!

Nutrient dense foods are how you can get the most bang for your buck! It is all about the quality of the calories, not the quantity!

This post was previously posted on my blog, The Wholey Trinity. For more nutrition and health information, go to www.thewholeytrinity.com!

-XOXO Hannah

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Many things can effect your ability to study, like where you are or who you are with. But most importantly, what you eat can make or break a successful study session. Food can affect not only your ability to focus, but also your ability to retain whatever information you are trying to cram into your brain. So before you reach for that bag of Cheetos or Red Bull, consider these options. Here are my top choices when I need a little reboot.

1. Nuts

Nuts are an excellent source of Vitamin E, which helps keep your brain sharp and focused. They also contain a good amount of protein, helping you feel full and satisfied. Not to mention they contain omega-3 to help your memory. A bag of almonds ($4.50 at Trader Joe’s!!) are so easy to keep in your bag for whenever stomach grumbles interrupt you train of thought. Stick to about a handful of raw (not salted or flavored) nuts, like almonds,walnuts, cashews, and pistachios.

2. Hot Chocolate

I don’t know what it is about hot drinks, but they always help me to snap out of a foggy mood. Most people tend to guzzle down cup after cup of coffee, but too much caffeine can overstimulate the brain and make it even harder to focus. Hot chocolate still has a bit of caffeine to perk you up without the over kill. And as the days are getting colder, it is great to keep you toasty too!

3. Vegetable Soup

I am one of those odd people who tend to gravitate towards a carrot over a cupcake when I am stressed. Not that I just eat perfect all the time (trust me, I don’t!) It is more that when I am stressed, sweets and junk food tend to make me feel worse than feel better. Vegetables are rock starts when it comes to helping you study. All those vitamins and minerals keep you on your A-game and working for hours. As I said before, hot also tends to help me focus. So, soups are always a go-to!

4. Greek Yogurt with Granola

Sometimes, you just need a little crunch. Get that and a whole bunch more (nutrient-wise) with Greek yogurt and a spoonful of granola. The protein in the yogurt and fiber in the granola will help you concentrate. I also add a spoonful of chia seeds for the omega-3, to help with memory.

5. Water

Don’t deprive that ingenious cranium of life’s most basic necessity! Being dehydrated can immensely effect your concentration. Not to mention cause headaches and tire your eyes (how can you study your notes if you can’t see them!?) I always make sure to have a bottle of water next to me during any study session.

What are your favorite study snacks? Post them below!!

Also, check out my newly renovated nutrition blog, The Wholey Trinity. Be sure to like it on Facebook and follow me on Twitter!

Happy Studying!!

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Top 5 (Free) Apps to Improve Your Health

by Hannah September 23, 2014

Our generation is constantly being told, “Stop looking at your phone!” But, these handy little devices are capable of much more than just sending a tweet. Here are some great health apps that can really put that smartphone in good use! And they are free (your “broke college student” piggy bank can thank me later!) […]

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It’s The Little Things That Count

by Hannah September 16, 2014

Happy Tuesday Everyone! We are about to that time in the semester where the newness is wearing off, assignments are piling in, and I am gradually starting to get behind on my laundry… Welcome back to college! I am very excited to have the opportunity to post for all of you this year! First, let […]

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Well, I Guess This is Growing Up

by Alumni Posts February 25, 2014

This week, instead of looking back on my storied college career, I’ll be looking forward to the future. As you might know, I have been a dietetics major since first setting foot on the Fontbonne campus, and I’ve never once wanted to deviate from that path.  Although most people have a general concept of what […]

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Butternut Squash Macaroni

by Alumni Posts November 26, 2013

Last week, we made Butternut Squash Macaroni with the first graders at Maplewood Richmond Heights Early Childhood Center. Every single kid loved it!  We had no picky eaters at all.  While I was cooking this recipe with them, I thought about us college students. How hard it is to cook a nutritious meal.  This recipe is […]

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My Heart.

by Alumni Posts March 9, 2012

Every day I check my Fontbonne email, hoping that maybe one of my friends decided to leave something exciting in my inbox (and with friends like fellow bloggers Courtney and Elizabeth, this does in fact happen pretty much on a daily basis. Seriously, you guys make my day with your emails, and I should probably […]

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My major!

by Alumni Posts February 16, 2012

I chose my major for many reasons. I love psychology and always have. In high school, it was my best subject, and I was just able to grasp the information better than any other subject — so it was kind of like this major was calling me. When I first started at Fontbonne, I was […]

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