Sleep less, Gain more weight!

Sleep deprivation is a growing problem. 28% of adults report they're getting 6 or fewer hours per night...but going to bed early may help keep your weight down.
According to a recent Mayo Clinic study, night owls tend to have a higher BMI than those with standard sleep schedules. The reason? They eat an average of 250 more calories a day — often at night, while others are asleep. They also eat more fast food and consume fewer fruits and vegetables.



  
According to the study’s researchers, eating at night when your body thinks it should be asleep could mess with your internal clock, leading to changes in appetite and metabolism. Shift workers, for instance, may produce less leptin, a hormone that tells the body it’s full and to stop eating. For people who can control their bedtime, going to bed and getting up earlier may help you stay healthy and lean!!

Enter the Healthy Plate Photo Submission Contest TODAY!! GET YOUR PLATE IN SHAPE and YOU COULD WIN!!!!

It's NATIONAL NUTRITION MONTH, and IU has a contest for YOU!

Prizes to be awarded include:
$25 Campus Access funds
$25 SRSC gift card
FREE massage at IU Health Center ($33 value)
FREE SRSC fitness assessment ($35 value)

Using the new USDA "Choose My Plate.gov", fill a plate with
* 1/2 fruits & vegetables (non-starchy)
* 1/4 protein-rich food
* 1/4 healthy starchy food
* and include 1 calcium-rich food

Take a photo of your plate (w/smart-phone, ect.)! Post w/brief description of the meal to the IU Health and Wellness Education Facebook page at: http://www.facebook.com/events/178361012269686.

Contest runs (TODAY) Feb. 27 through March 9!!
Unlimited entries accepted!

Winners selected for:
most colorful plate
most seasonal plate
best description
and a random selection!

We want to see YOUR healthy plate : )

The Case for 23 a Day

Of all the things to love about almonds, this one should really get your heart pumping!

One handful a day may help you maintain healthy cholesterol levels...good news for everyone as cardiovascular disease holds its spot as the leading cause of death in the U.S.

They are cholesterol-free, gluten free, and low in saturated fat (the fat which clogs arteries), making them a delicious, easy to transport component for meals and snacks. Carry in zip-lock bags, toss on your salad , cereal, or in yogurt, fill your candy dish, throw in your pocket....or even put in a food-processor with some honey to make AWESOME almond butter.

Good news about good fat: U.S. Dietary Guidelines recommend the majority of your fat intake be un-saturated. One serving (23 of them) has 13g of heart healthy unsaturated fat and only 1g of saturated. Almonds also help with promotion of satiety as they have 6 grams of protein per serving. :)

Stomach always growling no matter when you ate? Fill up on fiber-rich foods, which keep you full longer. Plus, fiber has no calories and keeps your colon healthy!

WHITE CHRISTMAS, WHITE PRODUCE!

Dreaming of a white Christmas? Dream up some white fruit and veggies, and you'll lower your stroke risk dramatically, new research suggests.

Affecting 800,000 Americans annually, strokes are also the 3rd leading cause of death.

Eating fresh produce in general helps lower risk, but decrease your risk by 52% by eating more of the 'white' array...bananas, apples, pears, mushrooms, and cauliflower!

Their 41% daily value of vitamin B6 helps support DNA repair, while their 33% value of vitamin C  helps neutralize  free-radical damage.

Compounds in bananas may also help minimize colon inflammation!

Stay cavity-free! Brush after eating sugary foods!

Sugary foods are enemy #1 in the fight against tooth decay!

The bacteria that build up in your mouth and cause cavities use sugar for energy, and to create plaque. Sweets are the glue that can bind plaque to your teeth. The longer sugary foods or simple carbs sit in your mouth, the more damage they can cause.

Even dried fruit can stick in your teeth and do damage. To keep cavities, and eventually root canals at bay, reduce intake of sugary snacks, and choose apples, carrots, and crunchy produce more often. 

Though it may take you back to your Jr. High days when you had braces, take a toothbrush and toothpaste with you to work or school so you can brush after eating : )

"Little Seeds of Squash" are Nutrient Powerhouses

Pumpkin seeds are also known as Pepitas, from the Spanish phrase "little seed of squash." They are one of the most nutritious and flavorful seeds, and are freshest in the Fall!

High in protein (19g. / 1/4 cup), they are a delicious as a snack or added to salads, soup, or sprinkled on main dishes. Add to veggie burgers, meatloaf, breads and muffins, or mix with dried fruits to make your own trail mix.

You can meet almost your entire daily magnesium requirement, as 1/4 cup pumpkin seeds contain about 300mg.--95% of the RDA!

 Also, a quarter cup of roasted seeds provides the following five B vitamins:
* 11% daily allowance of B1 (0.12 mg)
* 16% daily allowance of B2 (0.18 mg)
* 41% daily allowance of niacin (5.8 mg)
* 4% daily allowance of B6 (0.05 mg)
* 8% daily allowance of folic acid (32 mcg)
To roast:

1. Toss with olive or canola oil on a baking sheet.
2. Sprinkle with salt or other seasonings (see suggestions below).
3. Bake at 325°F for 20 minutes, stirring every 5 minutes.
4. Allow to cool. Store in an airtight container. 

Try these tasty seasonings:

• 1/4 tsp salt, 1/16 tsp garlic salt, 1 teaspoon Worcestershire sauce for each cup of seeds
• 2 Tbsp. sugar, 1/2 teaspoon salt and 1/4 teaspoon cayenne for each cup of seeds
• Italian seasonings, Pumpkin pie seasoning, Parmesan cheese, or salt and pepper to taste!