Five Health Benefits of Donating Blood

Blood

BY MEGAN MAHEDY

Staff Writer

Donating blood in college is more common than you would think.

Almost 20 percent of the millions of donations made each year come from high school and college blood drives, according to the American Red Cross.

It’s even possible to donate blood at Salisbury University. In fact, SU’s Alpha Phi Omega is hosting a blood drive on Tuesday from 9 a.m. to 5 p.m. in Guerreri University Center’s Wicomico Room.

If you are considering donating blood this week, or sometime in the future, you may be interested to discover that there are numerous physical and mental health benefits associated with blood donation. [Read more…]

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Planting Your Health

BY V ALERIE CASE

Staff Writer

House plants are good for more than just decorum. In addition to sprucing up the inside of an apartment or cramped dorm room, indoor plants may improve one’s health and well-being.

College living may feel uncomfortable and foreign at first and many feel the need to make their new home as comfortable as possible. Indoor plants are an opportunity to do just that.

[Read more…]

Health Food: Watermelon

BY MEGAN MAHEDY 

Staff Writer

Watermelon

Megan Mahedy looks at the health benefits of watermelon and provides a recipe for a salad featuring watermelon.

Student Health: Five foods for gorgeous, healthy skin

BY  MEGAN  MAHEDY

Staff Writer

Your skin is the largest organ of your body. It is also the only organ that is in constant contact with the harsh effects of the outside world. Nevertheless, you don’t need to buy that $100 cream or soak yourself in mud for the amazing benefits of gorgeous, glowing skin. You can start from the inside out by incorporating proper nutrition and a healthy diet. Here are 5 important food-based sources of vital nutrients to help keep your skin soft, glowing, and supple.

1. Water (H2O):

Staying hydrated is not only imperative to healthy skin, but also to maintaining the overall function of the human body. Keeping your skin hydrated is key for beautiful and healthful skin. Drinking enough water improves blood circulation, helps your cells take in nutrients, gets rid of toxins, and keeps your skin moist and youthful. The Institute of Medicine determined that an adequate daily water intake for men is roughly 13 cups and 9 cups for women.

2. Almonds:

Almonds are a fantastic source of Vitamin E. This antioxidant is an important nutrient that may help keep your skin protected from the harsh effects of everyday inflammation and sun damage. These health favorites are easily enjoyable as a snack on the go, baked into your favorite granola, or even in butter form!

3. Wild Salmon:

Wild salmon is a great source of omega-3 fatty acids, which help keep your skin moisturized and supple. Salmon is also a source of vitamin D, which is an important mineral for keeping your bones and teeth strong and healthy. Adding salmon is a great option for adding protein, healthy fats, and minerals to your diet. From grilled, baked, or in your sushi, there are numerous ways to enjoy this beauty food.

4. Blueberries:

As one of our favorite health foods, this low-profile berry was ranked number one in antioxidant activity by the U.S. Department of Agriculture when compared to 40 common fruits and vegetables. Antioxidants are notorious for protecting you from premature aging and oxidation in the cells. Blueberries are an easy, healthy, and delicious addition to your diet. Try adding this beauty berry into a yogurt, smoothie, or salad.

5. Spinach:

This leafy green is loaded with important nutrients, such as vitamin E, C and B. This beauty-supporting food is a fantastic source of lutein, a key nutrient for healthy eyes and skin. Spinach is also packed with calcium and potassium. According to the U.S. Department of Agriculture, the average cost of a bunch of spinach is $1.05 per pound–making it the perfect staple for a tight student budget. From sautéing, adding to salads, smoothies, dips, or omelets, the options are endless for this nutrient-packed beauty food.

Food of the week: Strawberries

strawberries-01

BY SHELBY CARL

Staff Writer

Calories: One cup, 50

High in: Vitamin C, Potassium, Vitamin A, and Calcium

According to an article by the University of Illinois Extension, the strawberry has a rich cultural history in civilizations across the globe. In ancient Greece, the strawberry’s heart shape and red color made it a symbol for Venus, the goddess of love. Centuries later, medieval stone masons decorated altars and churches with designs of fresh strawberries. In France, Madame Tallien, a member of Napoleon Bonaparte’s court, bathed in fresh strawberry juice. Meanwhile across the sea, American Indians made strawberries mixed with cornmeal, a recipe that colonists would later use to created strawberry shortcake.

[Read more…]

Eating Healthy in Commons

BY SHELBY CARL

Staff Writer

It is no secret that eating healthily in college is not always easy, but without seeing what goes into a meal, the task is almost impossible. In all fairness, Commons publishes all nutritional information online in a twenty-three-page document; however it is hardly portable. It is similarly unrealistic to expect students to ask for nutritional information at every station, while a line forms and halts behind them.

The United States Department of Agriculture website lists the following dietary recommendations for average Americans, which varies by activity level: 1,600 to 2,500 calories, a recommended 1,500 mg of sodium, less than 10 percent of calories from saturated fat, and less than 300 mg of cholesterol per day.

What follows is a highlight of the least healthy items from the commons dining menu by station as well as a general nutritional profile of some of the most popular stations.

Am I condemning Common’s menu? Absolutely not, I am merely hoping to expose some of the least healthy items and make students aware of the choices they are making. And finally, do I think nutritional information, especially that which is double or triple daily recommended allowances should be more readily available as students get their meal? Yes, but that is a question for another day.

Breakfast Items

In my expedition into Common’s menu, I was pleasantly surprised by the relative healthiness of the breakfast offerings. Unfortunately, however, cooking oils are not readily advertised or listed and unless otherwise specified, the omelet station utilizes a butter substitute with 14 grams of saturated fat. When ordering an omelet, ask for “no butter” to ensure that this is not used in your omelet.
With 25g of fat per tflyer_commonso links, pork sausage will gobble up an entire day’s worth of daily-recommended fat allowance. Finally, none of the cereals have sugar contents listed. Unlike in drinks, in which carbohydrates may only come from sugars, the number of sugars per serving cannot be determined from carbohydrates, as they may be either from grains or sugars.

Wok ‘N’ Roll Breakfast Items

Getting fresh vegetables at this station can be a healthy alternative to several other dishes at Commons. However, if possible, cut back on use of canola oil in the sauce as it contains 27 grams of fat, and ginger soy sauce, which contains 1,150 mg of sodium.

S.S. Grillers

While few items in this station can be considered healthy, the least healthy items are the cheeseburger, hamburger, hot dog, and Italian sausage. Most surprisingly, although the cheeseburger and hamburger have the same number of calories (327), at 24g of fat the cheeseburger actually has 4g less of fat than the hamburger. The hot dog without a roll has 330 calories, 31g of fat, and 1,030 mg of sodium. Comparatively, the Italian sausage has 429 calories, 29.4 g of fat, and 2,653 mg of sodium, almost double the daily-recommended amount.

Pete’s Za Pie

All of the pizza varieties offered contain less than 300 calories, and while several options are relatively high in fat, only the bacon cheeseburger pizza comes in at a startling 13.6 g of fat.

Salad Bar

It is hard to go wrong with selecting an option from the salad bar, as long as the lettuce is not drenched in high-fat dressings like blue cheese (13g of fat), creamy Caesar (16g of fat), golden Italian (14g of fat), or parmesan peppercorn (16g of fat).

Bistro

If I may impart one piece of advice to promote weight loss and improve health, it is to avoid pork, which is high in fat across the board in Bistro’s dishes.  But by far, the unhealthiest item on Bistro’s regular menu is the meat lasagna with tomato sauce.
One 4×6 slice contains 1,100 calories, 48g of fat, and 4,011mg of sodium. In other words, one 4×6 piece of lasagna replaces almost an entire day’s worth of calories, two days worth of fats, and three days worth of allotted sodium.

Food of the Week: Blueberries

By Shelby Carl
Staff Writer

Calories: One cup, 84

High In: Vitamin K, Vitamin C, and antioxidants

While you may not have heard the expression “as American as blueberry pie,” it would be more appropriate considering blueberries’ have strong ties to American history.

Blueberries are indigenous to North America and played a large part in Native American culture long before America was formally settled.

Native Americans added them to soups, used them as a meat preservative, and even created the first blueberry baked good, a pudding called Sautauthig. Legend has it that the Native Americans introduced the pilgrims to blueberries to help them survive their first winter.

Many historians believe pilgrims added milk, butter, and sugar to Sautauthig and even incorporated the dish into the first Thanksgiving meal.

In 1916, farmer Elizabeth White and botanist Dr. Frederick Coville teamed up to crossbreed and domesticate the blueberry in rural New Jersey.

Today, the blueberry is hailed for its antioxidant properties and dense nutritional profile.

Blueberries provide a number of health benefits such as: maintaining healthy bones, managing blood sugar levels, warding off heart disease, promoting weight loss, and fighting wrinkles.

Anthocyanin, an antioxidant responsible for rich hues in fruits and vegetables like blueberries, cranberries, red cabbage and eggplants is one of the biggest contributors to blueberries nutrient density.

Blueberries also contain iron, phosphorous, calcium, magnesium, manganese, zinc, and vitamins K, which all play a vital role in maintaining healthy bones. Vitamin K helps improve calcium absorption, while iron and zinc maintain strength and elasticity of bones and joints.

Studies show the fiber in blueberries has helped Type 1 diabetics lower their glucose level and Type 2 diabetics improve blood sugar profiles including lipid and insulin levels.

Blueberries fiber along with potassium, vitamin C, vitamin B6, and phytonutrient content also contributes to its heart healthy benefits. Together, they lower cholesterol in the blood, prevent homocysteine from accumulating in the body, and as a result, prevent blood vessel damage and other heart problems.

The final benefit of blueberries high-fiber content (14% of daily recommended intake) is the way it acts as a bulking agent in the body, reducing appetite, lowering overall caloric intake, and promoting weight loss.

Blueberries have also been shown to fight wrinkles. One cup provides 24 percent of the daily-recommended intake of vitamin C, a natural antioxidant that helps prevent damage to the skin through pollutants and sun damage.

Recipe of the week: Blueberry Protein Muffins

Ingredients

▪     1 cup oatmeal flour (quick oats ground in food processor)

▪     ¼ cup almond flour

▪     3 egg whites

▪     ½ cup Greek Yogurt

▪     1 cup unsweetened applesauce

▪     2 tablespoon honey

▪     1 teaspoon vanilla extract

▪     1 medium banana, peeled and mashed

▪     3 scoops Vanilla Whey Protein Powder

▪     1 teaspoon cinnamon

▪     1½ teaspoon baking powder

▪     ½ teaspoon baking soda

▪     1 teaspoon orange zest or lemon zest

▪     1 cup fresh organic blueberries or frozen blueberries

Instructions

1    Preheat oven to 350°.

2    Place liners in one muffin pan and lightly spray with organic baking spray.

3    In a large bowl combine egg whites, yogurt, applesauce, honey, vanilla extract and mashed banana.

4    In a second bowl combine oatmeal flour, almond meal, vanilla whey protein powder, cinnamon, baking powder, baking soda, and orange zest.

5    Combine flour mix and egg mix together until smooth.

6    Fill each tin ¾ of the way full, spreading evenly.

7    Place about 8 blueberries on top spreading evenly over top of each filled muffin batter. Do NOT push blueberries down into batter.

8    Bake for 20 minutes.

9    Store in the refrigerator.

Nutrition Information

Serving size: 1 muffin

Calories: 126 Fat: 3g Carbohydrates: 17 Sugar: 8g Sodium: 253mg Protein: 9g

Recipe from: http://ahealthylifeforme.com

High-sugar diets associated with poor health

BY SHELBY CARL

Staff Writer

What unnamed drug does the average American consumes 130 pounds of in a year? The answer is sugar.

American adults intake roughly 500 calories from sugar alone per day. Despite the government suggested dietary regulation of no more than nine and a half teaspoons a day, adults consume roughly 22 teaspoons, while children come in at a whopping 32 teaspoons a day.

A comprehensive study by the Center for Disease Control and Prevention found that in general, sugar consumption decreased by age and as income level increased.

Food accounted for 67 percent of calories from added sugars and only 33 percent came from beverages. The study also found that 67.2 percent of calories from added sugars in food and 58 percent of added sugars from drinks were consumed at home, rather than from outside establishments.

Considering the health problems associated with a high-sugar diet, this might provide even more incentive to keep sugar out of the home.

Increased sugar intake also comes with an increased risk for: cavities, insatiable hunger, weight gain, insulin resistance, diabetes, heart disease, addiction, nutritional deficiencies and cognitive decline, among others.

Dentists have known about the detrimental effects of sugar on the mouth since 1967. Bacteria that live on the teeth feed on sugar residue and create an acid that can destroy enamel and cause cavities.

Sugar also decreases the body’s sensitivity to the hormone leptin, which tells the body when it is full. Studies suggest that increasing fructose intake causes the body to produce above average levels of leptin and over time, creates resistance to it. Together with insulin resistance, these two processes may be contributing factors to weight gain and the epidemic of obesity.

Insulin is a hormone that helps convert food into energy the body needs. Similarly to leptin, increased sugar intake causes the body to be desensitized to insulin and glucose builds up in the blood stream. Some easily recognized symptoms of insulin resistance are fatigue, hunger and brain fog, although many people may not recognize the signs, until it develops into diabetes.

Diabetes currently affects 8.3 percent of America’s population, which represents an increase of 128 percent from 1988 to 2008. Sugar intake contributes to diabetes in two ways: increasing insulin resistance and decreasing portion control.

With increased sugar consumption, the body becomes resistant to glucose and leptin, which increases blood sugar levels and the amount an individual, will eat.

High sugar diets are also associated with America’s No.1 killer, heart disease. One study with rats supplemented with a study by the CDC on almost 12,000 adults found that a diet high in sugar (versus those high in starch or fat) increased risk for death from cardiovascular disease.

Although there are no conclusive studies on sugar addiction specifically, researchers agree that sugar acts like a drug in the brain and “sugar-addled rats displayed bingeing, craving, and withdrawal behaviors.”

The American Heart Association also found that by increasing their sugar intake, Americans are more likely to be missing out on key dietary nutrients. A study by the Department of Agriculture found that if someone received 18 percent or more of their calories from sugar, he was also most deficient in folate, iron, Vitamin A, Vitamin C and calcium.

high-sugar diets are associated with a decline in cognitive abilities ranging from reduced performance in the hippocampus to Alzheimer’s. This could be one of the most detrimental short-term side effects for college students, as the hippocampus is primarily responsible for information retention and memory.

On March 31, 2014 the World Health Organization (WHO) finalized its decision to reduce recommend sugar intake to no more than 25 grams a day, or about six teaspoons. The guidelines apply only to sugar in manufactured products, not fresh produce. In fact, the WHO website states that most sugars people consume are hidden in processed foods such as frozen pizza, bread, yogurt, soup, and condiments.

While it remains to be seen whether the new dietary guidelines will affect American habits, it is a step in the right direction.

Get a taste of a healthier lifestyle

<span “font-size:12.0pt;=”” line-height:200%;font-family:”times=”” roman”,”serif””=””>By Marissa Meehan
Staff Writer

March’s Physical Wellness Lunch & Learn Series theme was “Mindful Eating” in honor of National Nutrition Month on Wednesday.

Guest speaker Malinda Cecil, Dietetics Programs Director at University of Maryland astern Shore and Registered Dietitian Nutritionist, reminded people the importance of taking care of ourselves and being mindful of what we are eating.

“My purpose for visiting today was to inspire people to be more conscious about what is being eaten and the quality of the food, and to enjoy every bite,” Cecil said.

During the lecture Cecil enlightened the audience about eating healthy while living in a fast pace world that is not always supportive of self-care.

She gave examples and tips on how to be more conscious of what is being eaten, how to help people enjoy eating, recognizing internal cues, and getting in touch with feelings that trigger eating habits.

Laura Marinaro, of Human Resources recalls witnessing unhealthy eating habits at Salisbury.

Marinaro does not think many college students and faculty are mindful of what they eat partly because they are over scheduled with classes, school work, and extra-curicular activities.

“I think there is a lack of taking time to sit down at a table, eating a meal and paying attention to what you are eating,” Marinaro said.

Secretary of the President’s office Linda Gillis was intrigued by the lecture topic and decided to come out and enjoy lunch while learning. She was hoping to pick up some tips on how to eat better.

“This event explained to me how to eat more mindfully and why I have certain eating habits,” Gillis said. “I enjoyed the whole session and made me more aware of what I am eating.”

Today in modern society we tend to feel insecure about ourselves which is from a toxic environment and poor food choices Cecil explained to the audience.

Sugar and fat combinations trigger our appetite, even if we are not hungry and often leave us feeling sluggish Cecil said.

“When you develop more mindful activities associated toward food you feel better about whom you are and self-esteem and body image increases,” Cecil said.

Good health will help us enjoy and appreciate life to the fullest, and it all starts with what is on our plates.

“I really wanted to help people live a healthier lifestyle and food is the foundation of good health. Once I became a dietitian I never looked back,” Cecil said.

Food of the Week: Kale

food of the week_kaleBY SHELBY CARL

Staff Writer

Calories: One and a half cups, 50

High In: Vitamin A, Vitamin C, Vitamin K and Magnesium

Few foods carry such popularity as kale, which has developed its own culture of merchandise, festivals and even its own national day on October 1. The leafy green that the Greeks used as a cure for drunkenness is now making a comeback.. Kale even beat out spinach in a Prevention Health Magazine food face off. Here are some of its benefits.

Kale contains 14 percent of one’s daily-recommended allowance (RDA) for calcium and a quarter of the RDA of magnesium, both of which are important in strengthening bones. This leafy green also delivers 160 percent of the RDA of Vitamin C, 659 percent of the RDA for Vitamin A and 907 percent of the RDA for Vitamin K.

Not only does kale have an excellent nutritional profile, but its nutrients are also highly absorbable in the body. The reason for kale’s increased vitamin and mineral absorption as its low concentration of oxalates, which bind to minerals and prevent them from being efficiently used in the body, according to Medical News Today.

Studies also show that increasing kale consumption may help lower the risk of and prevent heart disease, diabetes and cancer as well as promote good bone health, healthy skin and hair and regulate digestion.

One industrious man, Bo Muller-Moore, even sold “Eat More Kale” t-shirts, for which the conglomerate Chick-fil-A sued him on the basis of trademark infringement. Surprisingly, Muller-Moore won the lawsuit and is still marketing his merchandise today. Although it might be more beneficial to actually eat more kale than wear his t-shirt.

Recipe of the week: Stovetop Potato Kale Dish

Ingredients:

•          2-5 potatoes peedled and diced

•          ½ sweet onion

•          1 TB chopped garlic

•          1-2 shredded carrots

•          1 bunch kale

•          1 TB coconut oil

•          1 bell pepper diced

•          Salt and pepper to taste

Directions:

1.         Heat a sautee pan and add coconut oil

2.         Cook chopped onions and garlic until clear

3.         Add in bell peppers and carrots and cook for 2-3 minutes

4.         Add potatoes, cover the pan with foil, and coo for 15-20 minutes

5.         Once the potatoes are tender, stir in kale and season

6.         Serve as a side dish, or top with eggs or beans for a heartier meal

Source: thediva-dish.com