Fighting Fatigue

Tip of the Week #4

Does making it through the day without a nap seem impossible? Do you find yourself worn out doing even the smallest of activities? You may be suffering from fatigue. If it is extreme or chronic you should ask a doctor, but if you don’t think it’s medically related, then you may want to take a closer look at your diet! Three things to check for are protein, iron and magnesium. Proteins are made up of amino acids which are the building blocks for your body. They help increase levels of neurotransmitters which in turn boost your mood and alertness. Try a handful of nuts in the midafternoon!

Iron is an essential component to hemoglobin; the part of the red blood cell that carries oxygen. Iron deficiency is the most common cause of anemia. The lower volume of red blood cells results in fatigue among its other symptoms (brittle nails, weakness, or pale tone). This is more common in premenopausal women. Popeye knew what he was talking about with all of that spinach! Or, try a few raisins along with those nuts!

 Magnesium is a very important player as well. Magnesium is essential for the production of a molecule called ATP; the end product of foods conversion of energy. If you don’t have enough, you will feel tired and weak.

 What foods have what? Good protein sources include fish, lean meat, low fat dairy products and beans. Foods high in iron are red meat, molasses, beans, and leafy green like spinach. And magnesium can be found in high amounts in pumpkin seeds, spinach and there's even some in dark chocolate. Remember, eat a variety of foods and you will get all the nutrients you need throughout the day!

Another piece of good advice is to eat 6 smaller meals throughout the day - to keep that blood sugar at a steady rate, reducing the fatigue associated with hypoglycemia.

Enjoy the energy!

Garlic the Great

Tip of the Week #3

     Garlic is basically an edible antibiotic! Louis Pasteur was the first to realize its antiseptic properties, and his findings were widely used during WWI. Since then, we have found that garlic has antibacterial, antifungal, and antiviral properties! Its ability to fight disease comes from its sulfur containing compounds; the same stuff that’s responsible for giving you garlic breath. Garlic also acts as a blood thinner, reducing the formation of blood clots, and your risk of heart attack and stroke. This wonder herb has great health benefits to offer both men and women of all ages!

     You need to eat about one clove a day to get the herbs full benefits. The more pungent, the more sulfur containing compounds it has. i.e. the better! Add chopped, minced, or crushed garlic to all of your dishes and enjoy eating healthier! ...not to mention its great flavor!

Tip of the Week: #2

The Story on Soy

Soy can come in a variety of forms such as soy beans, tofu, miso, or tempeh; and this little bean can really pack a punch! Volume for volume, soy has more protein and iron than beef and more calcium than milk! In addition, soy contains estrogen-like compounds which are called isoflavones. Once in the body, these phytoestrogens act like a weaker version of estrogen which can help relieve hot flashes and other symptoms associated with menopause. However, only about 30-40% of Americans can convert isoflavones into the activated form.  If you don’t know if your one of them, you can take the surefire route by enjoying fermented soy products like miso and tempeh, which is already converted into the active form your body can use.

You can incorporate soy into YOUR diet by using soy flour when baking (remember to substitute for 1/3 of the flour called for), mixing soy milk with the milk for your cereal, or just snacking on edamame when that two-thirty hunger strikes!

Tip of the Week: #1

The Facts on Fiber

We all know that fiber is good for you. …So, what exactly is fiber good FOR? Well in a nutshell, it can reduce your risk for some diseases, help fix constipation, and it lowers your cholesterol! For starters, fiber comes in two forms; soluble and insoluble. Insoluble fiber is what aids in constipation by helping to push along all of the bulk through your intestines. Soluble fiber forms a gel with the liquid in your stomach. By doing so, it reduces the pace that substance move through your GI tract; so while insoluble fiber helps with constipation, soluble fiber has the opposite effect. It also binds with bile salts, which are released when you start eating. When it binds, the bile salts end up leaving your body with the fiber, instead of being reabsorbed and used again and again. This forces your body to make new bile, and what is needed to make bile you ask? –cholesterol! This is how soluble fiber lowers cholesterol. So next time you dive into that bowl of Cheerios, take a look at the box.  The reason it helps lower your cholesterol is because each serving contains 1 gram of soluble fiber. One apple has about 2-3 grams of soluble fiber, just FYI.

So, how much is enough? Generally 20-40 grams a day. Low to middle range if you’re a woman and middle to higher range if you’re a man.

Have a fiber-licious day!

The Plan

For one of my classes, I am assigned to write the nutrition tip of the week. It goes out to all of the participants in UCO's Employee Wellness Program. The program is run by the senior classes of the nutrition and kenesiology departments. Each participant gets a fitness coach and nutrition coach, that are exclusively their own until the semester runs out. (That means I get my very own teacher to coach!! Woot!) Did I mention that this program is free for employees? ...what a cool deal.

Anyway, in addition to coaching my person, I have an extra job in the class, and that is to send out that tip of the week on behalf of the nutrition department here at UCO. Well, I thought it would be fun to put those tips on my blog each week, as well. As a fun little project.

P.S. No, if you were wondering, I don't get graded based on if my teacher looses weight or not. That would just suck really bad and I would either end up stalking them to starvation or trying to find some way to give them the flu. My grade is just based on my end of the effort.

Well, be expecting that to start a couple weeks from now!!!!

Back to the books

School has officially begun! I'm taking 4 classes...2 of which are capstone classes!
In order of time demand and personal dread...
1_Institutuional Food Managment (capstone)
2_Biochem II
3_Advanced Nutrition (capstone)
4_World Foods & Culture

If all goes according to plan, I should be outa here by DECEMBER!!!

On another note, I didn't invest in a decal for my car this year, with the intentions of forcing myself to walk to school everyday for some extra exercise! Good plan, right!? It most definately IS (..until its less than 12 degrees outside and  all of the sudden your wearing 2 pair of pants, 2 long sleave shirts,outerwear and a pair of your sisters old ski socks that she left behind) But in all honesty, I still like not having to find a parking spot... and some people who do, actually park their cars further away than I live!

I hope everyone enjoys their new semester/new year!!

December

So much fun stuff has happened!! Ethan and I went to the trans siberian orchestra and it was spectacular! Only my camera was hiding at the time and didn't get to come. But we were eight seats away, on the floor and there was lights, fire and some long haired crazy good musicians!!! He and I also went on a special date to the festival of lights a few weeks ago. He was so curious all week, until we got in the car and he guessed where we were going the whole way. He didn't get right it until we were practically at the Welcome to Chichasha sign!

Also a few days ago, We all got to hang out with Colby, Kendra and Ryan, and Kenzie!

We danced all night at the Copa, and Grovy's. Both were way fun!!

This is my absolute favorite picture of everyone..

Already so much fun and the holidays are only just now coming up!

I hope you have a wonderful Christmas and have a great time!!!!

Holiday CHEERS!