Click here to view the January 2021 Nutrition Newsletter 

Click here to view the February 2021 Nutrition Newsletter 
January 20th, 2021 
 
Creating Routine
What’s the difference between a habit vs routine?
Well both a similar in that they involve repeated behaviors, however habits happen with little or no conscious thought. Routines usually require higher degree of intention an effort. Usually repeating a routine long enough can create a habit which can increase your quality of life!
 
But what’s the purpose?
Routines can improve our quality of life, achieve a goal, manage time more efficiently, create more structure, create peace of mind, reduce stress and anxiety, gain confidence and feel empowered, enhance creativity, free up time for something else, and create a positive change in your life!
 




How to create a routine?

Step 1: What is your goal?
Is it to eat healthier? Or sleep more? Do you often skip breakfast? Maybe it’s to spend more time on self-care activities like exercise?
Be specific! Often, we give up on goals because they aren’t specific enough. Try using the SMART criteria: Specific, Measurable, Attainable, Relevant, and Time Sensitive.
Example: starting Monday, I wake up 30 minutes earlier, so I have time to eat a healthy breakfast every day. I will grocery shop on Sunday, so I have enough food to make breakfast for the week. 

Step 2: Find your motive
It keeps you on track and helps define what the outcome will be!
A bad example would be: to eat healthier
A good example would be: climbing the stairs without getting out of breath 
 
Step 3: Create your routine
Start with finding areas in your day to day that you can make some changes. Try writing down daily tasks with times, this can show you areas in your day that can be modified. Like most people, your days are busy, and you may be looking for options that allow for a modified routine. For example, if you don’t have time to cook every night, try prepping a few meals ahead of time. This way you know exactly what you are eating and there’s no guessing! Remember: look for options that work for your lifestyle. The end goal is to create a routine that makes your life easier and benefits YOU!
 
Time to test your routine:
Try to stick to it for 30 days. How does it feel? Do you need to make any adjustment? Does your schedule make sense? If not, fix it! Tweak it, keep what’s working and adjust what doesn’t. try for another 30 days and reassess. Start slow, try not to change too much at once. That is the quickest way to give up completely. Keep the changes small and measurable. 
January 27th, 2021 

Getting More Organized

Does the new year always bring about feelings of wanting to get more organized? Well us too! Here are some of our favorite organizational tips and tricks!
 
• Write down what you need to do every day! The busier you get the more you will have to remember. Writing down daily tasks helps you stay on top of it. Plus writing it down means you don’t need to spend mental energy on remembering it.
• Do you NEED to get that one special task done today? Try and do it first thing in the morning so it’s not on your brain the whole day.
• Try not to add to many things to one day. It’s easy to get overwhelmed and forgo doing the whole list if it’s too long. It’s okay to go slow and get the most important tasks done first.
 
Having trouble eating healthy during the week? 
• Do your best to plan. Look at your schedule and see where there are breaks, write into your calendar that this is a meal period. You will be less likely to skip out if you have it planned.
• If you are dining on campus, be sure check out the Bite app so you can plan what you like to eat. 
• If you are not dining on campus and are preparing your own meals, look at your schedule and see what days you are able to prepare your meal fresh. 
 
TIP: if you are cooking your own meals, try and prepare at least 2-3 portions at a time so you can save for future self. This allows you to think about the important tasks on your to do list and less about what your meal will be.
 
Stock up on healthy, filling snacks and take them with you so you don’t get too hungry. Getting too hungry can lead to unhealthier choices and overeating. 
 
Some examples of healthy satisfying snacks are: 
• Yogurt & granola with fruit
• Peanut butter sandwich with whole wheat bread
• Nut butter and banana on toast
• String cheese & crackers and chopped veggies
• ½ cup mixed nuts with a side of fruit 

February 3rd, 2021 

Feb 2 blog photo

All month we will be discussing heart healthy tips and trick as well as recipes and our favorite healthy foods.

Friday, February 5th is National Wear Red Day, in honor of this day, here are our favorite healthy red foods!

• Beets are full of vitamin and minerals, most notably inorganic nitrates. These have been associated with improved blood flow, increased physical performance and lower blood pressure

• Tomato’s: the most famous antioxidant found in these is lycopene. Lycopene has been linked to numerous health benefits including reducing the risk of heart disease and cancer. The redder the tomato, the higher lycopene content. 

• Cherries are rich in antioxidants and anti-inflammatory compounds, particularly polyphenols, which may help fight cell damage, and fight against chronic conditions including heart disease and diabetes.

• Pomegranates may help lower blood pressure; they are full of anti-inflammatory factors that may help reduce changes of breast and colon cancer!

Fun Fact: Pomegranates are technically a berry!

• Watermelon can help lower blood pressure and improve blood circulation. It can also help reduce muscle soreness after a great workout!

• Bell peppers: lemon isn’t the only source of Vitamin C! Bell peppers are a GREAT source of Vitamin C and they are rich in various antioxidants



What are your favorite red foods? Send us your favorite Red Food Recipe! Click here to tell us your favorite red food! 

February 10th, 2021

BeetsLooking for foods to promote heart health? Try beets! 
 
Beetroot is a great source of fiber, folate, manganese, vitamin C, iron, and potassium. These root veggies are also rich in dietary nitrates which help dilate blood vessels. Beets have been associated with improved blood flow, increased athletic performance, and decreased blood pressure. 
 
While the produce isle may lead you to believe that the only types of beets are red, this is certainly not the case. While the deep red beets may be the most popular, beets come in a range of sizes and colors from reds to yellows and even a fun candy-cane striped pattern (Chioggia beets)! 

February 17th, 2021

5 ways to improve heart health

5 Ways to Improve Heart Health

1) Get Moving

    a) Exercising for as little as 60 minutes a week can help improve heart function 

2) Include a variety of plant-based foods 

    a) No need to completely switch to a vegetarian diet! But plenty of fruits and vegetables into your daily meals helps reduce         cholesterol, improve blood pressure, and increase heart function. 

3) Eat healthy foods

    a) Include foods such as salmon, avocado, olive oil, nuts & seeds into your meals. These have all shown to help your heart         muscles perform better. 

4) Manage Stress 

    a) Try meditation, exercise or just reading a book. Most things that make you feel relaxed help with your body's response to         stress.  

5) Stop smoking 

       a) This is a give-in! Smoking harms every cell in your body, especially the muscles of your heart and lungs.  

February 24th, 2021

Eating Disorder Week

National Eating Disorders Awareness Week is February 22nd through the 28th. This years theme is: Every Body Has a Seat at the Table. From @NEDA: "In a field where marginalized communities continue to be underrepresented, we welcome conversations on raising awareness, challenging systemic biases and sharing stories from all backgrounds and experiences."


Eating disorders affect 20 million women and 10 million men in the United States. Eating disorders are not limited to age, gender or socio-economic status. 


If you or a friend are struggling with an eating disorder know that you do not have to recover alone. Creating a team, a support system, with friends, family, a therapist, and a dietitian will help you learn, grow, and develop through recovery.


If you are looking for a resource please visit the National Eating Disorder Association at www.nedawareness.org.

#sdxcampurd