Highway to Heart Health

Did you know that February is National Heart Awareness Month? Heart disease is the leading cause of mortality in the US today.  Although most people associate heart disease as something that affects older generations, more research is showing the detrimental effects of heart disease on our younger population. Why?  

Well, it really is a combination of both dietary choices and physical activity. It’s no surprise that obesity is on the rise due to American reliance on convenience foods that are easy to grab on-the-go. Although they may be satisfying in the moment (who doesn’t enjoy a Pop-Tart on your way to class?), continuing to eat these foods day after day may increase your risk of developing conditions related to heart disease.

Don’t get me wrong; I’m not saying eating a donut or breakfast pastry will cause you to have a heart attack! What I am suggesting is that you pay closer attention to the conveniently packaged items you eat on a daily basis and challenge yourself to try one of Ms. Nash’s quick and convenient heart healthy ideas for on-the-go munching!

Show Yourself Some Love

Evelyn Nash

As a busy college student, being healthy and nourishing our bodies sometimes gets set aside.  This task becomes especially more difficult because February also means midterms. Suddenly soda, French fries, and candy look much more appealing than healthier alternatives.  Fortunately I found some amazing options in the marketplaces on campus that are not only heart-healthy but are delicious and provide great study fuel for 8th and 9th week grind.

1. Strawberries are full of heart-healthy vitamin C, fiber, and antioxidants.  They satisfy a sweet craving without sacrificing nutritional benefits.  I like eating them with low-fat yogurt for a creamy treat.

2. A handful of almonds is not only a filling and protein-rich snack, but heart-healthy!  Almonds have been shown to help control blood sugar which can prevent heart disease.  If you don't like them plain you can also purchase one of the trail mixes sold at the markets.

3. It is true that an apple a day keeps the doctor away.  Whether you enjoy apples plain, on top of your morning oatmeal, or with a spoonful of nut butter they are very good for your heart.  Apples help to lower bad cholesterol and they are extremely filling.

4. When munchies strike don't reach for chips or candy, try popcorn instead.  Air-popped popcorn is actually packed full of fiber that can help prevent heart disease.  As long as you keep your popcorn plain (avoid topping it with rich butter or cheese) you can enjoy a guilt-free snack and satisfy your salty cravings.

 

Interested in learning more about a particular topic? Feel free to email me at tastebuds@ucsd.edu or follow HDH on twitter & check Facebook for upcoming events featuring the Taste Buds!

T.G.I.F.

Happy Friday! Give yourself a pat on the pack, I know how hard it is to make it through the first week after a long break.

For those of you still thinking about how you want to “evolve” in 2014, I suggest you take some advice from a peer, Ms. Evelyn.  Evelyn is committed this year to “starting her quarter with a BANG!” 

Her plan I have to say is rather ingenious! She is spot on with focusing on her overall wellness, which includes:

·         Striving to get ahead on her studies while her workload is light

·         Making new friends through simply saying “hello” to a stranger

·         Rewarding herself when academic/personal/professional goals are met

·         Staying motivated to exercise & soak in sunny San Diego’s beautiful outdoor activities

·         Eating healthfully in moderation, not deprivation!

Not sure if you can tackle all this! Don’t worry, it’s about making small changes that will have a big impact over time. Focus on one thing you know you struggled with last quarter and improve it with baby steps.

Maybe you were up studying until the wee hours of morning for exams last fall? Get ahead of the game and start your notecards now! That will save you from the stress, anxiety and late night munchies you may have engaged in before!

Whatever area you may want to change this year, remember I am here for you and am happy to help out in making your New Year’s goal a success. Feel free to fill out the contact form https://hdh.ucsd.edu/tastebuds/meettheRD/ to make an appointment directly with me!

Interested in learning more about a particular topic? Feel free to email me at tastebuds@ucsd.edu or follow HDH on twitter & check Facebook for upcoming events featuring the Taste Buds!

 

News Brief: “Just Eat in Moderation & You’ll Have Nothing to Fear?”

Sounds like a little bit of an oxymoron huh? If you’ve been watching the news or following Twitter, then you’ve probably heard of the recent ban proposed by the Food & Drug Administration (FDA) surrounding use of trans-fat (aka partially hydrogenated oil) in foods.  Just in case you haven’t, today’s post will help make you an informed consumer.

Ever wonder why a package of mini-donuts has an expiration date six months in the future? Well, you can thank trans-fats for that! Trans-fats are a man-made ingredient found in packaged foods, bakery items, candy, sweets, and a laundry list of other products that assist in extending a product’s shelf-life. Trans-fats are similar in structure to that of saturated fats (found in animal products) but are made from vegetable oils that have had their carbon-carbon double bonds partially hydrogenated. Enough of the science; let’s move on!

Since 2006, legislation mandates that food companies label all food items that contain trans-fats; however, that doesn’t mean that a product labeled trans-fat free is completely trans-fat free. According to the FDA labeling laws, products with less than 0.5 grams of trans-fat per serving are allowed to be marketed as “trans-fat free.” This false advertising has led many to choose a product they believed was a healthier alternative.  In actuality, people are likely consuming small amounts of trans-fats that can add up significantly throughout their day  (i.e. 100 calorie popcorn…guilty!).

http://localkitchenblog.com/2011/03/11/2010-dietary-guidelines-fat-102/

Data from the Center for Disease Control and Prevention (CDC) indicates that eliminating all trans-fats from the food industry will have a significant effect on the incidence of cardiovascular disease over time. Reports show that 20,000 heart attacks will be eliminated and over 7,000 lives will be saved through banning trans-fats. WOW! Think of the impact this can have on you and your family’s health alone!

Although there is a 60-day period to allow food companies to eliminate trans-fats from their ingredients, you can start TODAY in making smarter choices for your health. Check out the ingredient label on your prepackaged foods; any words beginning with “partially hydrogenated or hydrogenated” indicate the presence of trans-fats.

Not sure which foods to look for? Common culprits include granola bars, packaged baked goods, chips, frozen foods…basically anything that has a long shelf life J

Interested in learning more about a particular topic? Feel free to email me at tastebuds@ucsd.edu or follow HDH on twitter & check Facebook for upcoming events featuring the Taste Buds!

Reference: http://www.wildcat.arizona.edu/article/2013/11/the-skinny-on-trans-fats 

It's time for the Taste Buds!

Welcome to the HDH Taste Buds blog! You may have seen my face on one of the table tents at our restaurants or watched me cook with the other Taste Bud, Chef Vaughn, over at The Zone's Tasty Tuesday's events! For those who don’t know me yet, here’s the 411:



 Hi! I'm Liz!

I am the HDH (Housing-Dining-Hospitality) Dietitian here at UC San Diego. I am an advocate for YOUR nutrition, health, and overall wellness. I love to talk about food, recipes, fitness, exercise, hot trends in nutrition, new products on the markets...basically anything that revolves around the health field.

I enjoy creating new recipes using unique flavor combinations that  taste great AND are healthy. Don’t write me off as a food-judger just yet; for me, it’s all about balance and moderation. To satisfy my sweet tooth, I enjoy this latest creation from my kitchen: chocolate fudge peanut butter brownies...made out of black beans. Recipe coming soon!

I live a very active lifestyle and am a huge fan of hiking, rollerblading (it may be retro, but it’s great cardio!), and just about any other outdoor activity you can think of.

I love questions, too! I want to be your go-to place for health & wellness tips, recipes, and even suggestions for hidden gem eateries in San Diego. Thanks for checking my blog out!

Interested in learning more about a particular topic? Feel free to email me at tastebuds@ucsd.edu or follow HDH on twitter & check facebook for upcoming events featuring the Taste Buds!