the scoop - dine on campus · the scoop march 2017 national nutrition month dear saint mary’s...
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The ScoopMarch 2017
National Nutrition Month
Dear Saint Mary’s Community,
Welcome back from a refreshing break! We can’t wait to get started with the exciting
events Spring has to offer. This month we’ll be celebrating National Nutrition month, St.
Patrick’s Day, Spud Lover’s, and several other special promotions. Be sure to enjoy our fish and
vegetarian features on Fridays for Lent- I know we will!
Sincerely,
Your Chartwells Team
Your Campus Name Here
Community
The Positive PulseWith Sarah Nicklay MS RD, Chartwells Dietitian
Put Your Best Fork ForwardDid you eat your vegetables today? Everyone needs this reminder once and a while. March is
National Nutrition Month®, a nutrition education campaign put on annually by the Academy
of Nutrition and Dietetics. The theme for 2017 is “Put Your Best Fork Forward.” This is a
reminder that every bite makes a difference for your health. Over time, small changes in your
eating habits can have a big impact. Small changes are a sustainable and enjoyable way to shift
your lifestyle to a healthier one. Eat a variety of your favorite, healthful foods every day. Every
food can fit in a healthy diet. Just remember that how much you eat is as important as what
you eat. MyPlate is a great tool for balancing portion sizes of different foods to create a meal.
This month choose one or two habits to break and replace them with healthy alternatives.
Tracking what you eat and drink is a great way to get started eating mindfully. This simple step
causes you to reflect on what you ate and makes you feel accountable for your choices. With a little persistence you can eat your vegetables every day!
Superfoods: Leafy GreensLeafy greens, especially the dark green varieties, are rich in fiber, vitamins and minerals and tend
to be very low in calories, making them some of the most nutrient-dense foods you can eat.
Balanced BiteGreens are typically thought of in salads, but they can also be steamed, roasted,
grilled, or baked!
Salad Greens with Beets, Candied Walnuts, and Goat Cheese4 Medium beets- peeled and cut in slices
1/3 cup chopped walnuts
3 tablespoons white sugar
1 (10 ounce) package mixed baby salad greens
½ cup frozen orange juice concentrate
¼ cup balsamic vinegar
½ cup extra-virgin olive oil
2 ounces goat cheese
Yield 6 servings
1. Place beets into a saucepan, and fill with enough water to cover. Bring to a boil, then
cook for 20 to 30 minutes, until tender. Drain and cool.
2. While the beets are cooking, place walnuts and sugar in a skillet over medium heat,
stirring constantly until the sugar dissolves into a light brown liquid and coats the
walnuts. Remove walnuts from skillet, and spread them out on a sheet of aluminum foil
to cool.
3. In a small bowl, whisk together the orange juice concentrate, balsamic vinegar and
olive oil to make the dressing.
4. Place the salad greens in a large bowl. Sprinkle beets, dabs of goat cheese, and candied
walnuts on top. Toss with salad dressing or serve dressing on the side.
Nutritional analysis per serving Calories 350; Total Fat 26g; Protein 5g; Carb 25g; Fiber 3g;
Cholesterol 7mg; Sodium 107mg
Mardi Gras Dinner with Residence Life!
Saint Mary’s University of Minnesota
Identify an
associate of the
month or an
associate group
photo at an event.
Feature a seasonal
special item, a new
chef recipe, or a
photo from a
recent catered
event.
Superfood Dark Chocolate in the Cafe!
Cuisine
Culture
Your Campus Name Here
Ideas
Bored with eating the same sandwich and salad every day? Check out
https://new.dineoncampus.com/saintmarys/videos for creative ideas
for dining outside the box.
Retail Specials
St. Patty’s Day Specials Coming Soon!
Student Scoop
Exercise and You!Exercise has always been a key component to human body improvement and healthy living. This along with a active diet, then the body can maintain healthy growth improvement and energy benefits. In the Mayo Clinic’s, “7 benefits of regular physical activity” they outline a few critical benefits of physical activity.
1. Exercise controls weightAccording to Mayo Clinic on weight control from exercising. “Exercise can help prevent excess weight gain or help maintain weight loss.” Physical activity helps you lose weight faster and help you burn calories quicker.
2. Exercise combats health conditions and diseasesAccording to Mayo Clinic, “…being active boosts high-density lipoprotein (HDL), or "good," cholesterol and decreases unhealthy triglycerides.” which can benefit against diseases like cancer, stroke, depression, type 2 diabetes, and more.
3. Exercise improves moodAccording to Mayo Clinic, “Physical activity stimulates various brain chemicals that may leave you feeling happier and more relaxed.”…” which can boost your confidence and improve your self-esteem.”
4. Exercise boosts energyAccording to Mayo Clinic on exercising benefits on energy, “Regular physical activity can improve your muscle strength and boost your endurance.” added, “Exercise delivers oxygen and nutrients to your tissues and helps your cardiovascular system work more efficiently.”
5. Exercise promotes better sleepAccording to Mayo Clinic, “Regular physical activity can help you fall asleep faster and deepen your sleep.” You feel more refreshed and more energized with right amount of sleep of 7-9 hours per day to have a jump start to your mornings.
Source: Mayo Clinic. “Exercise: 7 benefits of regular physical activity” http://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20048389
Article by: Jovan NewsumMarketing Intern - Chartwells
People
The Scoop | Chartwells at Saint Mary’s University of Minnesota
700 Terrace Heights Winona, MN 55987 I www.dineoncampus.com/saintmarys
Collin Petschow: Collin is a cook
in the Toner Café, working hard
behind the scenes to make
delicious dinner meals. Collin has
worked for Chartwells for 5 years.
He has helped with several extra
tasks and picked up extra shifts
this month. Collin has a positive
attitude, is always willing to try
new things, and is very
dependable. Thank you for your
hard work Collin!