By Alise Robers, Recent Arizona State University Nutrition Student 

Fevers, fatigue, runny noses, coughing, and sore throats are symptoms we are all too familiar with. Colds and the flu are infections caused by viruses that can last just a few days or up to two weeks. Poor nutrition, lack of sleep, and stress are all factors that make you more susceptible. Below are some natural ways to help relieve those pesky symptoms.

Start with some good ole’ Vitamin C. Vitamin C may not prevent a cold but it may help get you back up on your feet faster!₁ Try some strawberries, orange juice, blackberries or grapefruit and when you’re bored of those go for some tangerines, mangoes or pomegranate juice._1,2 All are good sources of Vitamin C.

Hyssop Officinalis (hyssop) is a small bushy plant of the mint family that has been recommended as a decongestant for centuries. The bitter, minty leaves are used in cooking and herbal medicines. Drink Hyssop as a tea to loosen phlegm or gargle with it to aid a sore throat.₃ Add some honey for flavor and extra soothing power!_1,3

Ginger is a fragrant herb that can help you sweat out the toxins in your body, which is great for when you have a cold or flu.₄ It also soothes upset stomachs, dizziness, nausea, and cold sweats.₄ If you simmer three to four slices of fresh ginger root in a pint of hot water for 20-30 minutes you will have made a refreshing and very soothing remedy.₁

Chicken noodle soup is a classic when it comes to colds and cases of flu, and health experts agree! The hot liquids help to moisten and clear the nasal passages, and sooth your sore throat._1,5 It can also alleviate upper respiratory tract infections by reducing inflammation._1,5 It’s even a great idea to make your very own chicken noodle soup at home using some garlic, sweet potatoes, celery, parsnips, onions, carrots, parsley and turnips.₁

Pineapple juice is not only sweet and delicious but it actually can also help expel mucous and relieve a sore throat!₁  After coughing all day mix up 8 ounces of warm pineapple juice with two teaspoons of honey to soothe your throat.₁

Last but certainly not least, drink water! Drinking at least 8 glasses a day will help you replace the fluid you are losing and it will also keep your throat lining moist so it won’t crack and let another virus in!_1,6

For more health tips, search the Fill Your Plate blog using the keyword ‘Health’.

References:

1. Chapter 7, “Cold & Flu Fighters.” Unleash the Inner Healing Power of Foods. N.p.: n.p., 2008. 69-72. Print.
2. “Vitamin C In Fruits & Vegetables.” Fruits & Veggies More Matters. N.p., n.d. Web. 2017. http://www.fruitsandveggiesmorematters.org/vitamin-c-in-fruits-and-vegetabels.
3. “HYSSOP: Uses, Side Effects, Interactions and Warnings.” WebMD. WebMD, 2009. Web. 2017.
4. Ware, Megan. “Ginger: Health Benefits, Facts, Research.” Medical News Today. MediLexicon International, Jan. 2016. Web. 2017
5. “Can chicken soup cure a cold?” Mayo Clinic. Mayo Foundation for Medical Education and Research, 02 Mar. 2016. Web. 2017. http://www.mayoclinic,org/disease-conditions/common-cold/in-depth/health-tip/art-20048631.
6. “Cold and Flu: Natural Rememdies.” MyVMC. N.p., 22 May 2016. Web. 2017. http://www.myvmc.com/treatments/cold-and-flu-natural-remedies/.

By Alise Robers, Recent Arizona State University Nutrition Student 

Most healthy woman expect their pregnancies will proceed normally and they will go home with a happy and healthy baby. However, this is not the case for all women due to health problems brought on or developed throughout pregnancy. Having excess amounts of body fat is a main concern because of its association with negative metabolic changes_2.  To be considered overweight you will have a body mass index (BMI) of 25-29.9. Being obese is defined as having a BMI of 30 or greater.  If your BMI is 30 or higher before pregnancy than you are at a greater risk for several serious health problems that can affect you and the baby. ₂   These health risks include increased blood pressure, increased blood glucose levels, low levels of HDL-cholesterol, gestational diabetes, preeclampsia, and sleep apnea._1,2 

Let’s talk about diabetes. Diabetes is one of the leading complications in pregnancy, and the prevalence increases along with obesity (excess body fat), an unhealthy diet, and low physical activity.₁ The women who develop gestational diabetes often are coming into the pregnancy with an insulin resistance, have a predisposition to insulin resistance or have impaired insulin reduction.₂ Gestational diabetes is first diagnosed during pregnancy and woman who have it are more likely to have diabetes in the future._1,2   Risks for the mother include caesarean delivery, increased risk of preeclampsia, increased risk of obesity, type 2 diabetes or hypertension later in life, and hypoglycemia.₂ Risks for the infant include congenital anomalies, stillbirth, neonatal hypoglycemia and increased risk of high blood pressure or obesity later in life. ₂ When you have gestational diabetes, managing your nutrition is important! Below are a few ways to help prevent this from affecting your pregnancy.

• Eat whole-grain bread, vegetables, and high fiber foods

• Have protein at every meal (this will help you feel full, get enough protein for you and your baby, as well as, control your blood sugar)

• Limit your intake of simple sugars

• Moderate exercise (try biking, walking, hiking, or swimming)

• Monitor weight gain and dietary intake to ensure you’re getting the calories needed to meet both maternal and fetal needs for energy while your limiting increases in blood glucose levels.

How does obesity affect labor and delivery?

Due to the excess weight, it can be harder to monitor the infant during labor. It is common for overweight women to have longer labors and cesarean deliveries. ₁

Is a healthy pregnancy still possible?

Yes, obese or overweight women can have a healthy pregnancy as long as close attention is paid to diet and exercise and regular prenatal care is given to monitor any complications.

Lose weight safely

To prevent the obese related pregnancy risks try implementing a diet and exercise routine before becoming pregnant. If it’s too late for that then pregnancy is a good time to get started! Finding a happy balance between eating healthy foods and staying at a healthy weight is not only important for you but your baby as well.  Planning nutrient dense meals during pregnancy can be done with the help of the Choose My Plate website. Exercising is just as important for your health and should be done all days of the week. If you are new to exercising then take it slow and start with 5 minutes a day and add on another 5 minutes each week. The goal should be up to 30 minutes a day (only if you have the OK from your doctor).

References:

1. “Women’s Health Care Physicians.” Obesity and Pregnancy- ACOG. N.p., n.d. Web. 2017. http://www.acog.org/Patients/FAQs/Obesity-and-Pregnancy.
2. Brown, Judith E. “Nutrition During Pregnancy.” Nutrition Through the Life Cycle. 5^th Boston, MA: Cengage Learning, 2014. 139-141. Print.
3. “Obesity Information.” American Heart Association, 2014. Web. 2017. http://www.heart.org/HEARTORG/HealthyLiving/WeightManagement/Obesity/Obesity-Information_UCM_307908_Article.jsp#.WPgUSlMrIU0

By Eric LeClair, Recent Arizona State University Nutrition Student

College students can really have it rough. Between school, working multiple jobs, having internships, and trying to make time for family and friends, one can get worn down. Many college students have healthy, active lifestyles and still succumb to illness. What they don’t know is: overworking your body actually takes a toll on your immune system and overall health.

I spoke to two college students, Taylor and Greg, about their health and lifestyles. I took the time to break down Taylor and Greg’s lifestyle while interviewing them. I wanted to get both a male and female view, and saw so many similarities between the two. Both college students were working two jobs in cities that required high income for comfortable living. On top of the 60-hour work weeks, they were required to be in classes both online and in person.

Taylor mentioned, “I lost track of what I was even doing. I was so stressed with school and finances that I chose the easy way as much as I could. That meant eating fast food, and not going to the gym because I wanted to sleep when I could. I got so deep into this lifestyle before my body finally gave out.” Greg, like Taylor, had the same going on in his life. They both got so invested in trying to balance it all that they couldn’t make their health a priority. This resulted in them having to back track their lives for recovery purposes.

It was towards the end of their college careers when they started getting sick regularly. They developed rashes at some point and were always tired. Greg recalls getting 8 to 9 hours of sleep but still being exhausted the next day. When they both decided to get an experts opinion and went to dermatologists, they found they had severely low vitamin D.

They had worked their bodies into the ground and without realizing it were taking leaps back because of the time they had missed working on their health. Vitamin D is one of the sneakiest types of vitamins that the body needs, and there are very limited amounts of ways to obtain it. I have experienced the same symptoms as both of my peers. I have gone through the rash stage and the always being tired stage. My body had completely shut down and was refusing to go any further. This is a much too common problem, with college aged students who are trying to accomplish it all.

Tips for College Students

• Never put your health on the back burner.
• Make sure you create a meal plan so that your meals don’t revolve around McDonald’s and Taco Bell.
• Understand the importance of Vitamin D. It all starts with knowledge.
• Make time for yourself. Take at least two days off every couple of weeks to get away from the stress you may be feeling.

We are all trying to survive this college life while maintaining our health and working jobs. This puts a toll on our bodies. We must realize that we are young and we shouldn’t be driving our bodies into the ground. Becoming more knowledgable about the topic is most important first, but acting on it is a whole separate thing. We need to make sure we are looking out for ourselves as well as our friends and families.

By Lauren Scott, Arizona Farm Bureau Intern

As a college student currently going to Arizona State University, I know that life can get busy. Between running from one class to the other, working (sometimes multiple jobs), doing homework and projects, and trying to keep up personal relationships, things like sleeping and eating can get pushed to the side.

I have found on numerous occasions that I’ve gone an entire day without eating. I didn’t notice that I was hungry because I was so busy. Obviously, that’s not very healthy, so I had to find a way to make sure I still eat on my busiest days.

This might sound like a no-brainer, but I started taking my lunch with me in an insulated lunch box/bag. As a kid, I always took my lunch to school. Never once in my entire school career did I eat the food that the cafeteria was serving. When I was little I loved taking my lunch to school, but as I got older, I became embarrassed carrying my lunch box. I thought lunch boxes were ugly, and I didn’t want to be seen with one.

In high school, I started to just throw my food in my backpack and hope it didn’t get squished.

Now that I’m in college, I’m over worrying about what my peers think. A girl’s got to eat! Plus, there are so many stylish lunch boxes out there to choose from. The one I have right now is from Target and looks a little bit like a purse. It’s kind of like being “Fashion forward” with our lunch.

When you take your lunch with you, whether that is to work or school, you save yourself the time of having to grab something on the way, and you definitely save yourself some money. With the endless food options we are given at grocery stores and farmers markets, you never have to eat the same thing twice in one week!

Here are my favorite lunches to take with me to school and work, one for each day of the week:

1. A salad made of mixed greens, carrots, sunflower seeds, dried cranberries, walnuts, and broccoli paired with olive oil and vinegar. A string cheese. A serving of popped rice chips. I put my selected dressing in a separate Tupperware.
2. A peanut butter and jelly sandwich on whole wheat bread. Slices of cucumber and baby carrots with low-fat ranch to dip them in. A serving of grapes.
3. Your choice of lunch meat (I like thinly-sliced turkey) rolled up with spicy mustard inside. A pre-sliced apple and peanut butter to dip it in. A bag of mixed nuts like almonds, walnuts, cashews, peanuts, and Brazil nuts.
4. A fruit salad made with your favorite fruits (I like to get creative with pineapple, mango, strawberries, blueberries, apples, bananas, raspberries, blackberries, grapes, kiwis, Mandarin oranges, and pears) sprinkled with granola and topped with honey, or mixed with Greek yogurt. Sliced bell peppers of every color and low-fat ranch to dip them in. Hummus and pita chips.
5. A wrap made with a whole wheat tortilla, light mayonnaise, mustard, chicken or turkey, spinach leaves, a thinly sliced tomato (Mix and match other ingredients to your taste). A low-sugar granola bar. A serving of fruit (I usually pack strawberries, blueberries, or even a banana).
6. If you can make use of a microwave at school or work: Grilled chicken and pre-steamed veggies. Your favorite flavor of Greek yogurt. A serving of whole wheat crackers and your choice of sliced cheese to top them with.
7. A spinach salad with apples, strawberries, dried cranberries, and grilled chicken topped with a vinaigrette dressing. A serving of plain pretzels. Baby carrots and snap peas with low-fat ranch to dip them in.

And there you have it! Seven lunch ideas for you to make this week! It all easily fits into a lunch bag or lunchbox, and will keep you full for quite a while! On top of these meals I do bring a small snack with me like extra fruits and veggies, or a bag of mixed nuts just in case I need a little pick-me-up later in the day.

For more information on how to stay healthy while in college, visit Fill Your Plate and check out these blogs:

10 Recipes Every College Student Should Know how to Make

8 Healthy Snacks to Keep in your Dorm Room

5 Easy Tips for Keeping Away the Freshman 15

By Nathan Chambers, Recent Arizona State University Nutrition Student 

Personally, I do not understand how people can skip breakfast; I’m starving if I don’t eat by 8! But I know that a huge portion of the population does skip the first meal of the day. For some, a cup of coffee is all they have for breakfast, and as a nation, we wonder why we feel fatigued!

First, let’s take a look at energy. There is only one way the human body gets energy, and that is from food. Carbohydrates, proteins, and fats are the only sources of energy. Coffee does not provide energy. The effect of caffeine is to make you feel more energetic because it speeds up your metabolic rate. (I’m not knocking coffee– I love coffee– but I also love breakfast!)

The measure of energy is calories.

• 1 gram of carbohydrate provides 4 calories of energy
• 1 gram of protein provides 4 calories of energy
• 1 gram of fat provides 9 calories of energy

If you skip breakfast, you may end up feeling sluggish throughout the day. Also, you may wind up overeating, later on, to make up for those lost calories.

So what does skipping breakfast do to our children?

Cognition

I don’t know what type of job you have, buy maybe you can get away with going into a semi-catatonic state, not unlike the zombies of the Walking Dead. Maybe you can get away with it because your boss is in that same state!

But first thing in the morning, our children start school, and glucose (sugar) is the fuel of the brain. In children, 50% of the energy needs of the day are coming from the brain¹. As well, children have a lower liver mass than adults, and it is in the liver that glucose is stored (in the form of glycogen); at night, while our children are sleeping, they are using their stored energy to heal and grow their bodies¹. With all of their reserved energy used up at night, and their brain requiring SO much energy to function at school, it is no wonder that research has shown a positive correlation between children eating breakfast and attentiveness in school¹.

Overall, children who eat breakfast score better on attentiveness, and memory tests, especially later in the morning but still before lunch¹.

Nutrition

We all know that calcium is important for the growth and maintenance of strong bones. We also know that this is especially important for children, whose skeletons grow immensely from the time they are born to the time they are full-fledged adults. Calcium intake also affects risk for hypertension, some colon cancers, and of course, osteoporosis.

Milk and dairy products are the most often found source of calcium in today’s diet, especially for children. These products are included in 95% of the breakfast diets of children who actually eat breakfast². With over 70% of children not meeting their daily calcium goal, breakfast suddenly becomes of huge importance². It has also been noted that children who eat these types of products at breakfast are more likely to partake in them at later times of the day as well².

As well, people who eat breakfast tend to have a higher intake of Vitamin C, fiber, zinc, and other vitamins and minerals⁴.

Weight

The rate of childhood obesity in our country, indeed across the entire globe, has, and continues to grow. While there are many factors which contribute to obesity, appetite regulation, and parental obesity to name a few³, skipping breakfast is also a predictor of childhood obesity.

One study, which assessed over ten thousand children between the ages of 9-18 showed a significant correlation between children who skipped breakfast and obesity⁴. Those children who skipped breakfast also tended to make poorer eating decisions throughout the rest of the day⁴. This could be partially attributed to unhealthy snacking to ‘get by’ until lunch time or less nutritional education.

Just as important as eating breakfast, is eating a healthy breakfast.

Here is a recipe that my daughter loves:

½ Cup oatmeal

Milk or Almond milk (to desired consistency)

Half a scoop of  protein powder

A small handful of walnuts

A bigger handful of blueberries

A dash of flax for kicks

This is a great breakfast! It includes some healthy fats, a good dose of fiber and protein, and the vitamin and antioxidant power of blueberries.

A note on oatmeal: Don’t buy the prepackaged stuff. This is super high in sugar. If you need to sweeten your oatmeal, use a bit of honey instead (I like raw honey, but there are many different options!)

Here is one that I really enjoy:

½-1 Cup low-fat greek yogurt

A handful of blueberries

A handful of sliced strawberries

¼ cup of a healthy granola (be careful here, most packaged granolas are super high in sugar)

And one more:

Pre-cooked, chilled quinoa (½- 1 cup)

A splash of milk or almond milk

A Half-handful of walnuts (Or whatever kind of nut you prefer)

A handful of blackberries (Or raspberries)

These are fairly light breakfasts, but I tend to eat breakfast twice a day (if one is good, two must be better right?!). Feel free to throw in an egg, a piece of fruit, or whole grain toast to round these out into a full meal.

Even just starting out with a whole grain-type breakfast cereal is a great start, and much better than nothing!

Your children’s success in school starts at home… Just like you help them with their homework, help them with their diet. It’s important!

If you liked this article: 

– Recipe: Delicious Breakfast Pizza 

– 11 Ways to have more Veggies for Breakfast 

– Easy Breakfasts make big Health Benefits 

References

(1) Hoyland, A., Dye, L., & Lawton, C. L. (2009). A systematic review of the effect of breakfast on the cognitive performance of children and adolescents. Nutrition Research Reviews, 22(2), 220-243. doi:10.1017/S0954422409990175

(2) Ortega, R. M., Requejo, A. M., López-Sobaler, A. M., Andrés, P., Quintas, M. E., Navia, B., . . . Rivas, T. (1998). The importance of breakfast in meeting daily recommended calcium intake in a group of schoolchildren. Journal of the American College of Nutrition, 17(1), 19.

(3) Cole, T. J. (2007). Early causes of child obesity and implications for prevention. Acta Pædiatrica, 96(454), 2-4. doi:10.1111/j.1651-2227.2007.00162.x

(4) So, H. K., Nelson, E. A. S., Li, A. M., Guldan, G. S., Yin, J., Ng, P. C., & Sung, R. Y. T. (2011). Breakfast frequency inversely associated with BMI and body fatness in hong kong chinese children aged 9–18 years. British Journal of Nutrition, 106(5), 742-751. doi:10.1017/S0007114511000754

By Kevin Dietmeyer, a Nutrition Communication student at Arizona State University

I’m sure you’ve had this type of a dream before.  You’re at work (since we all dream about being at work) and nothing seems particularly out of the ordinary until you look down at what you’re wearing.  Even worse you look down at what you’re not wearing and that’s enough to awaken even the champion sleeper.  You don’t leave the house without putting some thought into what you’re going to wear.  You make sure everything is balanced and at least somewhat cohesive, so why don’t you put the same thought into your child’s lunch?

Before you send the kids out the door, brown bag in hand, are you sure they have something balanced and cohesive?  Here are three details you should never skip when it comes to getting your child’s lunch “dressed,” before leaving for school.

1. Mix it up with variety

Kids love variety when it comes to food and when you give them more options they’re likely to eat from a wider range of foods.  Human beings are social eaters and what’s cooler than being able to show off to all of your classmates a bag full of lunchtime options?

2. Pay Attention to Portions

Younger children will enjoy snacking on a variety of smaller items and older children will want something more substantial to chew on.  Providing your children with the same size meal each day will train them to eat a certain amount at lunch every day.

Don’t let your kids fall prey to the “eat everything on your plate” syndrome if their portions aren’t under control.  After all, what if they encounter big plates too often?

3. It’s a Balancing Act

Set your kids up for balanced health by setting them up with a balanced diet. Try to include something from each food group when you pack up the chilly bag.  This can be a great way to get them to try new foods and to ward off nutrient deficiency.

Curious about this variety and abundance of everything Arizona grows? Go to Fill Your Plate and look for our searchable “Find a Farm Product” section. When you click on that link you’ll find an endless list of the types of fruit and vegetables that Arizona grows.

If you liked this post: 

– Healthy Back to School Lunches

– 5 Tips for Terrific School Lunches 

– What makes a Great School Lunch?

By Michael Russell, recent Arizona State University Nutrition Communications Student

These days, it seems we find more and more to put on our plate, no pun intended, and we find less time to eat right. I know in my day I typically wake up with very little time to make a healthy breakfast and usually get home too exhausted to make anything that resembles a decent dinner. So what to do?

I know that it is very easy to pull off to one of the many fast food places and pick up something but after a while that will only do more harm than good. Unfortunately, there doesn’t seem to be any fast healthy food chains popping up across the United States so it is time to meet this problem head on and fix it within our own kitchens.

I’ve been doing some research on quick and nutritious meals and I wanted to share what I’ve learned.

Breakfast, Famous for Being the Most Important Meal of the Day

We all know that breakfast is the most important meal of the day because it is what will get our bodies’ engines running. If we continue with that analogy and look at our body as a car, we wouldn’t want to put cheap gas in our gas tank because it will destroy the engine from within, as we shouldn’t want to put doughnuts and muffins in our body first thing in the morning. It is crucial to the rest of the day what we eat in the morning so now would be a great time to introduce some fruit and vegetable to acquire those essential vitamins and minerals to jump start your body. Here are some breakfast foods that will be easy to prepare and be full of nutrients to start your day right:

• Oatmeal: One of the heart-healthiest breakfast meals, oatmeal is a great way to start your day but plain old oatmeal is boring and not very much fun to eat so try adding fruit and nuts to add some flavor. Bananas will add fiber and potassium while walnuts will contribute some healthy fats.
• Eggs: These little, white nutrient packed guys are an “egg”cellent (sorry I couldn’t help myself) source of fatty omega-3s and protein. One could do several egg preparations in the morning but one of the easiest is an omelet. Omelets are a great way to add some vegetables and healthier cheeses to your morning meal. My favorite is a spinach, tomato, mushroom 2 egg omelet with feta cheese and a sprinkle of fresh basil.
• Greek Yogurt: All yogurts are a greats source of calcium, potassium, protein, zinc, and vitamins B6 and B12 but what sets Greek yogurt apart is it’s lower in lactose and has twice the protein of regular yogurt. It is also creamier and thicker which makes Greek yogurt a great base for smoothies and smoothies are a quick and delicious start to your day. Also, they are a great way to add fruit and vegetable to get more out of the meal. My go to smoothie is plain Greek yogurt to which I add pineapple, strawberry, spinach, and pomegranate juice.

Lunch, Your Mid-Day Renewal

Lunch seems to be the meal that I skip quite often and I always kick myself for doing that because by the end of the day I have no energy and only want to sleep when I get home. The toughest part of lunch for me is preparing it in the morning or night before the coming day. But with some quick and easy meals in my arsenal I can brown bag it with pride. Let us look at some traditional lunch time meals and see how we can make them a little healthier while cutting down on time spent preparing:

• Sandwiches: This is quite possibly the most popular lunchtime staple and with a little tweaking we can make the lunch time sandwich a great mid-day energy source. First, start with whole grain bread, most of the time tastier than its white bread counterpart. Besides, cold cuts don’t forget leftover cuts of meat. If you have leftover roasted chicken, a can of tuna, or even veggies from the night before use them. Finally, dress your sandwich with olive oil or mayo cut with Greek yogurt.
• Wraps: Riding closely on the heels of the lunch time sandwich is the wrap. Look to impart more of the same principles of a sandwich building as you would in making your wrap. Whole wheat wraps, low-fat condiments, quality meat or vegetable choices make a quick and healthy meal that will power you through the second half of the day.
• Salads: Often labeled “rabbit food” salads have gotten a bad rap. There are many ways to make a salad bright, full flavored, and delicious while being quick to prepare. Start with a dark leafy green base such as romaine and spinach or kale. You can really pack on the vitamins and minerals by adding any kind of fruit to a salad. Pears and apples pair nicely with feta or goat cheese. Oranges and pineapples bring a bright flavor to an otherwise bland salad. Dressing your salad with olive oil and vinegar or cutting your creamier dressings with Greek yogurt is a healthier way to go.

Dinner:

You’re at the end of your work day and the last thing you want to do is make a huge dinner that will take hours to cook. Well, several ways exist to make a quick dinner and also have it be delicious and nutritious.

• Soups: I was very against making soup as a main meal because I always thought it was a starter to a dinner as opposed to just dinner but I’ve learned just the opposite is true. Soups combine proteins and minerals with meats and vegetables. Often only needing about a half hour to make, soup is a great way to save time and eat right. I typically sauté garlic and shallots in olive oil and then add mushrooms and carrots with leftover roasted chicken, pour in a mixture of vegetable and chicken stock and add kale with about 5 to 10 minutes left to cook.
• Pasta: Being Italian I am genetically inclined to love pasta, but it doesn’t love me back so I tweak my recipes. I use whole grain pasta and light sauces. I use turkey meat for meat sauces. I slice vegetables and dress my pasta with olive oil for a bright meal option.
• Meats: Beef has more than 29 lean cuts and Arizona is known for producing some of the healthiest beef around. Fish is also the way to go when wanting to eat more protein. Salmon, halibut, and tilapia are all great fish choices full of fatty omega-3s. Instead of breading the fish and frying it try broiling or grilling the fish for a healthier prep option. A honey-soy glaze or citrus-soy glaze adds pop to any fish dish. Paired with steamed vegetables or a side salad you’re looking for a 20-minute meal that is a great way to end the day.

Remember to go to Fill Your Plate for some quick recipes too. But just a few basics as mentioned above means you might not even need to follow a recipe!

REFERENCES

1. Best Healthy Foods You Aren’t Eating: Greek Yogurt, Canned Tomatoes, and More. (2016).

WebMD. Retrieved 24 March 2016, from http://www.webmd.com/diet/best-foods-you-are-not-eating?page=3

2. Cooking Tips: Easy Dinner Recipes– Fast. (2009). Women’s Health. Retrieved 24 March 2016,

from http://www.womenshealthmag.com/food/quick-meals-in-under-30-minutes/easy-parchment-baked-halibut

3. Healthy Bites: The Benefits of Dark Green Leafy Vegetables – Brain Balance Achievement Centers.

(2013). Brain Balance Achievement Centers. Retrieved 24 March 2016, from http://www.brainbalancecenters.com/blog/2013/03/healthy-bites-the-benefits-of-dark-green-leafy-vegetables/

4. Kamo, M., & Kamo, M. (2015). 16 Ideas For Quick Healthy Meals – Nutrition Secrets. Nutrition

Secrets. Retrieved 24 March 2016, from http://www.nutritionsecrets.com/hack-your-health-17-ideas-for-quick-healthy-meals-2/

5. Vince, S. (2015). Breathing Space: 5 Ways to Find Quiet in a World that Never Stops. Suzanne

Whitfield Vince. Retrieved 24 March 2016, from http://suzannevince.com/2015/11/breathing-space-5-ways-to-find-quiet-in-a-world-that-never-stops/

By Jacob Gerdes, a recent Arizona State Nutrition Communications Student

Each morning I used to wake up in a fog, stumbling around my room like a zombie, wishing to return to the security and warmth of my bed. But let’s face it, the busy day must begin. Those who know me will tell you I am not a morning person and I am a serious coffee drinker.

I used to look forward to the aroma of a hot cup of Java wafting through the air in the mornings. It’s somewhat poetic but if I am, to be honest, it was once more of a necessity to get moving.  It wasn’t until about a year ago that I curiously questioned my reliance on caffeine to kick-start my morning and soon discovered why I should hold off on drinking that first cup of coffee.

A Review of the Past

Think back to a time when you might not have needed coffee to get ready for the day. Hard to remember? I know it is for me but after looking into why I should hold off on that first cup until later I decided to make a switch and here are the reasons behind that.

Your body has a hormone for everything. These hormones control our body’s 24-hour internal clock that lets us know when to sleep and when to wake up. In the mornings, right when you wake up, your body must transition from a state of rest to a more functioning state allowing us to begin our days. The hormone commonly associated with stress, cortisol, is released preparing your body to wake up and is continues being released after getting out of bed. Cortisol wakes you up.

In a study published in the Journal of Psychosomatic Medicine, researchers aimed to find a link between caffeine and it affects on cortisol levels in the body. What was discovered was that, while researchers had already known caffeine helps spike cortisol levels, just as your body becomes tolerant to caffeine, your body also becomes tolerant to cortisol induced by caffeine, making cortisol less effective and leaving you groggy in the mornings.

Basically, if you replace your body’s natural ability to wake up in the morning with caffeine, once you have a high tolerance for caffeine, your body’s natural ability to utilize the “wake-up” hormone is hindered.

Coffee has its merits. Should you stop drinking coffee? Definitely not. According to the Academy of Nutrition and Dietetics, plain black coffee serves as a great source of antioxidants. What you should do is postpone that first cup until the late morning or early afternoon for that surge of energy.

You might think I am crazy to suggest waiting to drink your first cup but from personal experience, mornings are much easier if you allow your body to do what it needs to do. Pick a week and try it out. Let your body get back to normal while still being able to enjoy your favorite pick-me-up drink. Just enjoy it a little later in the day!

References:

1. Lovallo WR, et al. Caffeine Stimulation of Cortisol Secretion Across the Waking Hours in Relation to Caffeine Intake Levels. 2008.

URL: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2257922/

2. Marcason, W. Benefits of Java. 2014

URL: http://www.eatright.org/resource/health/wellness/preventing-illness/benefits-of-java

By Jacob Gerdes, Arizona State Nutrition Communications Student

 Living in the desert, you are often asked, “Are you drinking enough water?” At a point we all might get sick of being asked this question, but the Arizona Department of Health Services notes that each year nearly 2,000 people visit the emergency room due to heat-related illnesses; dehydration playing a main role in these situations. As we all know the summer heat in the desert is nothing to be messed with and as much as we like to think we are responsibly hydrating, most likely, we could use more water.

Just as our bodies need macro-nutrients such as protein, fats, and carbohydrates, water is a necessity, if not the most important; and our bodies need it for many different reasons.

The Mayo Clinic lists the functions of water in the body that include:

• Moistening body tissues
• Regulating body temperature
• Cushioning organs and tissues
• Aid in regular bowel movements
• Dissolve minerals and nutrients for the body to utilize
• Aid body detoxification by flushing waste from kidney and liver
• Serve as a carrier for Oxygen and other nutrients

Just think, as we become dehydrated, all of these body functions will be affected to some extent; some these instances can be life threatening.

The easiest ways to avoid any dehydration-related issues are to drink water, stay cool, and take it easy. Your daily run can wait till the sun goes down, or can find it’s way to a treadmill. Many people like to think the more you sweat, the greater the benefit of the workout is. This is not the case. For example, take two runners training for a marathon; have one train in a heated environment, and the other train in a cooler climate. The difference between each runner will be the runner training in the heat will sweat more; there will be no difference in increasing their cardiovascular threshold. The same applies to all other sports. There are specific endurance athletes where training in the heat prepares them to deal with realistic heat of an event they’re training for, but most likely they are professionals taking the necessary precautions by balancing their fluid loss.

Coming from a former soccer player who has ended up in the hospital due to dehydration, save yourself the money and hydrate accordingly. Mayo Clinic notes that thirst is not a good indicator of hydration, rather you should use the color of your urine. When you use the bathroom, a sign of hydration is light-colored urine and dehydration is signaled by dark colors.

While you sweat, water is not the only thing you lose. You excrete waste as well as crucial minerals that are very important for the regulation of fluid as well as other functions in the body. The U.S National Library of Medicine’s Medline Plus defines electrolytes as minerals in your blood and bodily fluids that carry an electric charge. There must be a balance within these charged minerals in order to maintain different bodily functions. Water is always great to hydrate with but sometimes your body requires more in order to regain what you have lost. When you are trying to figure out which electrolyte replacement beverage to drink, stick with any low sugar drinks.

If you’re curious about possible times you might have over-hydrated, there are only a few instances in which this can happen. Clear urine is the goal but just remember similar to the way you sweat and lose electrolytes, you can also over-hydrate and urinate too many of those important charged minerals and suffer from water intoxication.

It is important to stay hydrated all hours of the night and day. UCLA Sleep Disorders Center notes that it takes around 90-minutes for the body to process water and that drinking a large amount of water before bed can lead to waking up in the middle of the night to go to the bathroom. Instead, drink a little water before bedtime to get you through the night and really focus on hydration in the morning. This will help you reduce the acidity of your blood; having numerous benefits including aiding the prevention of inflammation; inflammation being the source of chronic disease in the body.

To sum it all up, your body needs water to function, along with electrolytes. Summer is here and that means this hot weather requires more caution on our part. So remember to avoid the heat when possible and drink-drink-drink in order to prevent any unnecessary trips to the emergency room.

References:

1. Arizona Department of Health Services. Extreme Weather and Public Health: Heat Safety. Accessed April 2016. URL: http://www.azdhs.gov/preparedness/epidemiology-disease-control/extreme-weather/index.php#heat-illness

2. Mayo Clinic. Functions of Water In The Body. Accessed April 2016. URL: http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/multimedia/functions-of-water-in-the-body/img-20005799

3. Mayo Clinic. Dehydration: Basics and Symptoms. Accessed April 2016. URL: http://www.mayoclinic.org/diseases-conditions/dehydration/basics/symptoms/con-20030056

4. Dugdale DC. Medline Plus. Electrolytes. August 2013. URL: https://www.nlm.nih.gov/medlineplus/ency/article/002350.htm

5. UCLA Sleep Disorders Center. Sleep and Health: Sleeping Well to Live Well. Accessed April 2016. URL: http://sleepcenter.ucla.edu/body.cfm?id=61

We all could use a little more energy throughout the day. Adding coffee to our daily routine helps immensely but what happens when you take your coffee drinking too far and hit that shaky, jittery caffeine wall? When we consume too much caffeine we begin to affect our body’s natural energy regulatory system. Also for everybody who drinks their coffee with cream and sugar, you are consuming quite a bit of extra calories. So what can you do instead? Make the simple switch to Green Tea for a slight caffeine kick along with receiving some major health benefits.

I have met many people that drink coffee strictly for the caffeine kick, also claiming they do not necessarily like the taste which leads them to adding a great deal of cream and sugar to their morning and afternoon beverages. When we make this choice to sweeten our drinks, we begin to play with our body’s natural tool to regulate blood sugar, which is the hormone Insulin. When we consume sugary things we force our body to spike our insulin and eventually, after regular abuse of sugary drinks and foods paired with other lifestyle factors, Insulin may become less effective at doing its job; also known as Insulin resistance. In more extreme cases Insulin resistance can lead to type-2 diabetes, however drinking sugary coffee drinks alone will not get you to that stage. The point I am trying to make is that we all want our bodies to function at their the best to prevent the onset of any major diseases.  By decreasing the amount of added sugars we are consuming from coffee drinks, we can increase our Insulin sensitivity and allow our body to function at it’s best.

So you may think I am crazy for suggesting coffee without sugar but let’s examine the heroic alternative, Green Tea.  According to a 2008 study published in the Current Medicinal Chemistry Journal examining the cardiovascular benefits of a compound found in Green tea, called catechins, researchers verified the following health affects:

1. Green tea serves as a potent anti-oxidant helping to reduce hypertension, inflammation, and help regulate blood lipids.
2. Catechins help promote vascularity through the increased utilization of Nitric Oxide.
3. Catechins inhibit thrombogenesis, or the creation of blood clots.

So what does all of this mean? Green tea helps your heart and blood vessels stay strong and healthy.

Now lets examine some of the health claims surrounding teas. There is a lot of buzz around weight loss and diet teas along with a great deal of marketing claims that green tea will help you shed fat but let’s take a look at the facts and conclude why you should begin drinking Green Tea. While there is research that supports the thermogenic, or fat burning, effect of green tea, there is contradictory research that says otherwise. According to an interview conducted by NPR’s Eliza Barclay, Maastricht University Medical Center scientist Rick Hursel stated that caffeine does increase our metabolism along with enhancing fat oxidation, so considering Green tea has caffeine, it does effect the amount of energy our bodies use along with the breakdown of fat. As far as Green tea and any other specialty extreme fat burning and Energy boosting teas on the market, they have about the as much fat burning potential as plain black coffee.

NPR’s Eliza Barclay also write about Blue Zones, or areas of the world where the populations have significantly longer and healthier lives due to diet, lifestyle, and genetics. She notes that in these areas the general rule is to have coffee in the morning to receive that caffeine boost, and tea in the afternoons to keep you marching through the day. This can serve as a fantastic general rule to help avoid the consumption of too much caffeine late in the day, possibly leading to sleep disruption.

The main reasons to drink Green tea are to help taper your caffeine consumption all while consuming extremely beneficial catechins found within Green Tea. Skip out on buying expensive fat loss teas and spend your hard earned money on healthy vegetables and fruits.

Next time you’re about to grab a tall mocha Frappuccino, skip the extra sugar and grab a green tea. Your body will thank you.

References:

1.Babu PV, Liu D. Green tea catechins and cardiovascular health: an update. 2008. URL: http://www.ncbi.nlm.nih.gov/pubmed/18691042

2.Barclay E. Will Drinking Green Tea Boost Your Metabolism? Not So Fast. 2015. URL: http://www.npr.org/sections/thesalt/2015/11/10/432727282/will-drinking-green-tea-boost-your-metabolism-no-so-fast

By Jacob Gerdes, Arizona State Nutrition Communications Student

Children are growing up in a time where they are given more and more opportunity to play with different technological outlets. Certainly, it’s important for children to understand how to use technology as they are growing up, but, they need to balance this with physical activity. A recent study (April 5, 2016) conducted by Tufts University shows that only about 15% of children within the study participated in the recommended 60 minutes of physical activity per day and 8% achieve the recommended 30 minutes of school-based physical activity.  These numbers are incredibly low and paired with a diet of calorie-dense foods; our society has created the perfect recipe for overweight children.

Healthy diet and exercise are both crucial elements for children to maintain a healthy weight, but toady we will look into the childhood obesity crisis as well as opportunities where we can increase the amount of exercise children receive, and the many different ways this can happen.

The World Health Organization (WHO) has stated childhood obesity is now considered a global health crisis that affects developing counties. According to the Center for Disease Control and Prevention (CDC), the United States has managed to reduce the percentage of obese children, within the age range of 2 to 5, from 13.9% to 8.4%. However, compared with the age range of 2 to 19 years of age, 17.9 % are still considered obese. Nearly 1/5 of our entire youth population is at risk for weight-related health issues.

Obese youth have a higher likelihood of continuing on to become obese adults. The U.S. Government’s Let’s Move foundation list the possible health risks along with one other overlooked weight-related issue including:

• Heart Disease
• Type 2 Diabetes
• Sleep Apnea
• Asthma
• Social Discrimination

While the first 4 possible results should not be overlooked, social discrimination is often not considered. Let’s Move notes obese children suffer from social discrimination; which negatively affects their academics and hinders their social functioning. It also may be carried into adulthood. This past November, a study published in the Journal of Internal Obesity set out to measure the perceived exercise capability of children and discovered that obese children are less likely to feel capable of exercise. The issue of childhood obesity has many different effects but there is a way to combat this growing issue.

Get Your Children Moving!

I spent a majority of my childhood in a rural part of Virginia in a time when the technology for leisure was still limited. For fun, we would explore the forest and play outside till the sunlight no longer guided our way. These days, children have many more options that will keep them inside and sedentary. After hearing about all the issues related to childhood obesity, we must figure out a way to get children to move more. The prevention of obesity ultimately lies in the idea that we need children to expend more energy then they consume, and exercise is a great way to balance energy consumption versus energy expenditure. The options for accomplishing this are endless and can even give the whole family an opportunity to exercise a little more.

The following list can help you with ways to keep your children active.

1. Find a sport that your child enjoys playing.
2. Encourage them to join a competitive team. Competitive sports can introduce your children to useful skills like adaptability, teamwork, decision-making, and the concept of continuously practicing to become more advanced at a trade. Youth sports can range from highly competitive to less intense recreational leagues; both being great options.
3. Participate in sports as a family. Sports are a great way to increase a child’s social skills while getting them to exercise. If your child finds that competitive sports are not quite for them, there are plenty of other options that may be more appropriate.
4. Go on family hikes. You can spend time with your child by traveling to state parks and hiking different trails.
5. Join various outdoor groups. There are plenty of outdoor groups that can teach your children other helpful skills such as wilderness survival techniques.
6. Be creative with activities. Walking the dog, riding a bike, playing at a park with friends, and using their imagination to pretend they are their favorite super heroes are classic ways as well.

There are many different ways to get your children to move. You can make them as expensive or as cheap as you want, but either way, consistently having your children exercise is highly important to maintaining a healthy weight and lifestyle.

References:

1. Hubbard K, et al.. Few children get 60 minutes of vigorous physical activity daily. Tufts University Health Sciences Campus. Published April 5, 2016. ScienceDaily. Accessed April 21, 2016. URL: www.sciencedaily.com/releases/2016/04/160405122618.htm.

2. Lorenzetti L. Child Obesity Is Now A Global Crisis. Fortune Magazine Website. Published January 25, 2016. Accessed April 21, 2016. URL: http://fortune.com/2016/01/25/child-obesity-global-crisis/.

3. CDC. Childhood Obesity Facts. Center for Disease Control and Prevention             Website. Last updated June 19, 2015. Accessed April 21, 2016. URL: http://www.cdc.gov/obesity/data/childhood.html.

4. Let’s Move!. Health Problems and Childhood Obesity. Let’s Move Website. Accessed April 21, 2016. URL: http://www.letsmove.gov/health-problems-and-childhood-obesity.

5. Taylor MJ, et al.. Measuring perceived exercise capability and investigating its relationship with childhood obesity: a feasibility study. International Journal of Obesity. Published November 3, 2015. Accessed April 21, 2016. URL: http://www.nature.com.ezproxy1.lib.asu.edu/ijo/journal/v40/n1/abs/ijo2015210a.html

By Jacob Gerdes, Arizona State Nutrition Communications Student

Within this great blue planet of ours, lie many different cultures that live different lifestyles and consume different diets.  Many people believe that we all generally live to be around the same age because we are all human and we couldn’t be that different from one another, right? Well the fact is: although humans are relatively similar despite heritage, there are areas of the world where the population live significantly longer and healthier lives due to their specific cultural and lifestyle practices.These areas of the world are called Blue Zones.

Blue Zones have an extraordinary amount of centenarians, or individuals that live past 100 years old. You may think to yourself, “I would love to live that long” or maybe, “I do not want to live that long if I am in poor shape.” In Blue Zones, the population not only has great longevity but also great vitality. Who doesn’t want a long, vibrant life?

So what’s the difference between Blue Zones and the rest of the world, and can I live in a Blue Zone to reap the benefits? Well, yes and no. The major difference between Blue Zones and the rest of the planet is the lifestyle factors and dietary practices such as eating smaller more frequent meals, following a plant-based diet high in beans and legumes, having small amount of alcohol occasionally, living relatively relaxed and stress-free lives and always surrounding themselves with friends or family; the list continues. So while living in these cultures could lend you some of the health benefits, we will take a look at the science behind these lifestyle factors, and why we should incorporate them into our own lives along with how they affect our health.

First, where are Blue Zones? NPR’s The Salt writer, Elizabeth Barclay, lists Blue Zones to include:

-Ikaria, Greece

-Okinawa, Japan

-Sardinia, Italy

-Loma Linda, California (U.S)

-Nicoya Peninsula, Costa Rica

The Typical Blue Zone Diet

These areas usually have a strong religious or cultural influence that leads them to practice specific lifestyle choices. For example Loma Linda, California has a high population of 7^th Day Adventist who maintain a vegetarian diet as a part of their religious practices. Okinawa, Japan has many vegetarians, also due to a majority of the population being Buddhist’s that follow a vegetarian diet. According to a meta-analysis published in the American Medical Association’s Journal of Internal Medicine, researchers came to the conclusion that following a vegetarian diet lowers blood pressure.

Typical Blue Zone diets do, though, include red meat, often featuring a variety of lean beef, lamb and pork cuts.

Another factor is the geographical location of these regions such as living along an ocean. This serves a major purpose in regards to the quality of food. While the majority of food consists of plants, these regions have access to fresh fish that are high in omega-3 fatty acids. According to the University of Maryland Medical Center, Omega-3’s have many different health benefits including the increase of HDL cholesterol that lowers blood pressure and reduces heart disease, helps prevent diabetes, and may support the relief of depression.

In general, increasing plant and omega-3 consumption have many health benefits, and may add a few extra years to you life. Both of these dietary practices have strong links to the prevention and treatment of disease within the body.

The Typical Lifestyle for Someone in the Blue Zones

I know many people will be excited to hear this, but an important factor of Blue Zone lifestyles is living a low-stress life. A great way to lower stress is to take short naps. The Mayo Clinic lists the benefits of napping to include:

-Relaxation

-Reduced fatigue

-Increased alertness

-Improved mood

-Improved performance, including quicker reaction time and better memory

While the science has not quite shown that short naps are beneficial, a study published by the American College of Cardiology has shown that excessively long naps may increase the risk of metabolic disease and heart disease. In Blue Zones, the citizens frequently take short naps but anything over 90 minutes may begin to have a negative affect. 20-30 minutes and you’re golden!

A second important lifestyle factor that greatly reduces stress and increases happiness is placing importance on family and friends. An article published in the Journal of Aging and Health looked into the effect of social support versus social connectivity and their relationship with health. The study showed there was a positive relationship between adults who were surrounded and in contact with members of their community and their health status. Feeling as though you have a purpose and a place to belong greatly effects your emotions that in turn greatly affects your health.

Summary

There are many slight changes we can make in our own lives to increase our health. By incorporating these practices daily we may be able to live long, healthy and happy lives just as the citizens of Blue Zones. So remember to nap, eat more plants and red meat, and keep good company each and every day!

References:

1. Barclay E. Eating to Beak 100: Longevity Diet Tips From The Blue Zones. NPR. Published on April 11, 2015. Accessed April 2016. URL: http://www.npr.org/sections/thesalt/2015/04/11/398325030/eating-to-break-100-longevity-diet-tips-from-the-blue-zones

2. Yokoyama Y, Et. Al. Vegetarian diets and blood pressure: a meta-analysis. JAMA Intern Med. Published April 2014. Accessed April 2016. URL: http://www.ncbi.nlm.nih.gov/pubmed/24566947

3. Ehrlich S. Omega-3 Fatty Acids. University of Maryland Medical Center. Last reviewed August 5, 2015. Accessed April 2016. URL: http://umm.edu/health/medical/altmed/supplement/omega3-fatty-acids

4. Mayo Clinic. Napping: Do’s and don’ts for healthy adults. Mayo Clinic Healthy Lifestyle. Published October 3, 2015. Accessed April 2016. URL: http://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/napping/art-20048319

5. American College of Cardiology. Long naps, daytime sleepiness tied to greater risk of metabolic syndrome: Findings suggest more research is needed to understand the role of sleep and heart risk factors. ScienceDaily. March 23, 2016. Accessed April 2016. URL: https://www.sciencedaily.com/releases/2016/03/160323185548.htm

6. Ashida S, Heaney C. Differential Associations of Social Support and Social Connectedness With Structural Features of Social Networks and the Health Status of Older Adults. J Aging Health. Published October 2008. Accessed April 2016. URL: http://jah.sagepub.com/content/20/7/872.short

By Laura Slatalla, Arizona State University Nutrition Student

Sometimes skipping breakfast seems like an easy way to cut calories or get some extra sleep, but the negative effects of missing the first meal of the day far outweigh the convenience, and we miss out on some yummy morning vegetables!

When you don’t eat breakfast, you are more likely to overeat later in the day. Health and medical professionals explain that our bodies send a larger boost of hunger hormones the longer we’ve been fasting. Research also shows that the people who eat breakfast are more likely to make healthier choices the rest of the day, leading to healthier hearts, and are more active, especially in the morning, maintaining a healthier weight. Blood sugar levels also see fewer fluctuations and risk for type 2 diabetes is lowered. In a nutshell, breakfast is important!

A traditional breakfast doesn’t have to be just eggs and toast- vegetables are the perfect way to start your day! Let’s break out of the routine with some flavorful and fresh new ways to get some vegetables with your breakfast.

Here’s a list of ways to add more vegetables to your breakfast.

1. Add vegetables to omelets and scrambled eggs! You can add spinach, tomatoes, mushrooms, onions, and peppers. Mix it up and aim for a whole serving of vegetables to improve your morning scramble.
2. Who doesn’t love potatoes with peppers and onions?
3. Spread avocado on your toast and top it with tomatoes.
4. Put some vegetables in muffins! I like to make muffins for a treat on the weekend, and adding some zucchini or carrots is delicious. Berries or raisins can be added as well.
5. Make a broccoli, onion, and cheese quiche!
6. A breakfast wrap with a whole wheat tortilla, avocado, egg, and tomatoes is a delicious way to work in some vegetables.
7. Pumpkin pancakes are a great idea in the fall.
8. Breakfast sandwiches can be loaded with fresh spinach, tomatoes, and avocados.
9. Incorporate some vegetables into a smoothie or juice.
10. Serve raw vegetables as a breakfast side- tomatoes, carrots, sweet peppers, and celery.
11. Switch up your routine and have traditional lunch or dinner foods for breakfast!

Before you grab something with lots of added sugar or skip breakfast entirely, grab some vegetables and get creative. Your metabolism will be more stable. Academic and work performance will excel with that extra edge from a healthy breakfast, and you’ll have a head start on your servings of vegetables!

Try freezing muffins and meals to make breakfast even more convenient. They can just be popped in the microwave and eaten on the way out the door. Don’t wait for lunch to include those all those vitamins and minerals!

Here are a few more awesome breakfast articles from Fill Your Plate:

– Easy Breakfasts Make Big Health Benefits 

– 5 Breakfast Recipes the Kiddos Will Love 

– The Waffle, Our Breakfast Comfort Food

Laura Slatalla is an undergraduate student at Arizona State University, studying dietetics and working on a child nutrition certificate. Slatalla’s goal is to become a registered dietitian and work with children in a school district. She is also a part-time waitress and mom to a toddler. A couple of her hobbies are scrapbooking and reading. Says Slatalla, “I am new to blogging, but I think it is a fun break from textbooks!”