Mount Mary Dietetics

Today was the first day of the Hole-y Bagels Pop Up Bagel Shop at Mount Mary University’s Cyber Cafe! Masters students in the Dietetics program developed recipes from scratch as part the 2023 Voices of Leadership theme of embracing authenticity. They'll be selling their delicious, handmade creations this week and next. Stop by the Cyber Cafe for details and a full menu of offerings! 😋

Learn more about the November 8, 2023 Voices of Leadership event with April Hansen at mtmary.edu/vol. Registration closes October 31!

Stop by the Mount Mary Dietetics student pop-up shop in the Cyber Cafe to grab a homemade bagel! Our grad students developed recipes from scratch as part of the 2023 Voices of Leadership theme of embracing authenticity. They'll be selling their delicious, handmade creations this week and next– visit the Cyber Cafe for details and a full menu of offerings

Graduate student and Dietetic Intern Elissa Porter managing the dietetics table at the spring resources fair on campus today!

The fair advertised clubs and organizations on campus and encouraged students to get involved.

Elissa talked with students about the free nutrition counseling services we are providing on campus to students, faculty, and staff. She also discussed MyPlate and healthy snacking using fun food models!

We are halfway through finals week... the final stretch! Is [was] there a final exam that’s been causing you a lot of stress and worries?
That’s okay, it’s normal! An article written by medical editors at Mayo Clinic provides a couple quick stress relievers that can help you get back your calm and guide you through the next couple days.

Listen to music! Listening to your favorite tunes not only poses as a temporary distraction, it can also help you relax your muscles and decrease stress hormones. This also applies to any other hobbies you enjoy!
Laugh more! Whether it’s laughing with your friends or watching a funny movie, laughing helps lighten your mental load and decreases your overall stress response by producing serotonin—the happy hormone 😊
Get some exercise! Any form of physical activity can help enhance your well-being by directing your focus on your body’s movements and away from your exams.
This can help improve your mood and the rest of your day.
Other stress relievers include eating a healthy diet, meditation, keeping a journal, and seeking the help of others such as friends, family, or a professor.

Source: https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress-relievers/art-20047257

This week’s Try It Tuesday we wanted to continue with more spices!

One that many people have
already heard of but love using is cinnamon, but some others that pack a great flavor when paired
with cinnamon include star anise and cardamom.

All of these spices lead to a sweet taste without the need to add sugar which can help with
controlling blood sugars. All of these spices have been looked at for their heart-healthy benefits
including reducing high blood pressure and cholesterol levels. These spices together have a great warming taste profile, which is great to use as it starts to get chilly.
A common dish from Vietnam that utilizes these spices and more in the broth is Phở.
The rich and spiced bone broth is a great vehicle to add a medley of herbs, bean sprouts, and your meat of choice. While this is typically seen as a breakfast dish in Vietnam, it is equally enjoyable on an icy winter day or night!

Sources: hopkins medicine - 5 spices with health benefits
Nutrition Today - Cardamom
Nutrition Today - Anise

With the holidays quickly approaching, so do the thoughts of controlling oneself around all of the delicious holiday food. Finding ways to practice self-control around these foods can seem hard and intimidating. However, there are ways to practice self-control this season! For more information, click on the link below!

https://health.usnews.com/health-news/blogs/eat-run/articles/2018-12-13/why-cant-i-control-myself-around-holiday-food

Created by Mary Dietetics Student

Thanksgiving is right around the corner, which means there will be lots of tasty food during celebrations this week!

While we celebrate with family or friends, we know this time of the year can be difficult to navigate if you’re trying to eat healthier. So, with that in mind, we are dedicating this Try It Tuesday to providing tips that will make it easier to be mindful of our eating at Thanksgiving time.

1. For those delicious dishes that are usually made with sour cream (dips, casseroles, etc.),
consider substituting Greek yogurt, which is higher in protein and will help keep you feeling full for a longer period of time.
2. Try making mashed potatoes with olive oil instead of butter. Olive oil is lower in saturated fat
than butter and is better for overall heart health.
3. Be mindful of your portion sizes. Look at all the options before you start filling your plate, and
then choose smaller portion sizes that allow you to enjoy each of the foods you love without
feeling bloated at the end of the day.
4. There will be a bounty of delicious dishes being passed around, so try to fill up on foods higher in protein, whole grains and healthy fats (omega-3, omega-6 and unsaturated fats). All of these things will help you feel satisfied for a longer time and will help curb the desire to overeat.
5. This is a time to celebrate, so don’t be too hard on yourself. Give yourself the ability to enjoy
each dish and be with family and friends. Don’t be so focused on policing your food choices that
you miss what is going on around you. Be mindful of what you are eating but let yourself enjoy
it!

Happy Thanksgiving from the Mount Mary dietetic interns!

Sources:
https://www.todaysdietitian.com/newarchives/0618p18.shtml
https://www.heart.org/en/news/2020/03/05/olive-oil-may-lower-heart-disease-risk #:~:text=Researchers%20found%20those%20who%20ate,risk%20of%20coronary%20heart%20disease.
https://www.medicalwesthospital.org/9-tips-for-a-healthy-thanksgiving.php

With Thanksgiving right around the corner, it’s important to stay mindful to promote the healthiest Thanksgiving yet. With a few helpful tips and tricks, it may be easier than one thinks to have a healthy, but not self-limiting Thanksgiving. For more information on this topic, click on the link below!

https://www.consumerreports.org/healthy-eating/ways-to-eat-smarter-at-thanksgiving-dinner-a2912481484/

Created by Mount Mary Dietetics Students

The dietetic intern graduate students presented a lunch and learn on Healthier Eating During the Workday for Mount Mary University students, staff, and faculty yesterday!
The presentation featured healthy recipes, nutritious snacks, how to make healthier beverage choices, a sugar demonstration, and nutrition myth busters.
Attendees were entered into a raffle to win an infuser water bottle, grocery gift card, and recipe book.
The interns also provided everyone with a healthy snack they made—pumpkin energy bites!

Happy International Student Day to all our students in the Nutrition and Dietetics field! You are doing great things!

Viterbo University Nutrition and Dietetics
UW-Stout Dietetics Program
UW-Stevens Point School of Health Sciences and Wellness
University of Wisconsin-Green Bay Dietetic Internship
Mount Mary Dietetics
UWM College of Health Sciences
MATC Nutrition and Dietetic Technician/Dietary Manager Programs
Nutrition Services - UW Health

We all know how school can get rather stressful, especially towards the end of a semester.
Practicing mental wellness is an important way to manage stress. One technique we recommend exploring is mindfulness.
Mindfulness is a type of meditation in which you focus on being intensely aware of what you’re sensing and feeling in the moment, without interpretation or judgement.
There are many benefits to mindfulness that include stress relief, improved attention, decreased school/job burnout, improved sleep, boosts to working memory, reduction of emotional reactivity and many more.

For a structured mindfulness exercise, try a body scan meditation: lie on your back with your legs extended and arms at your sides, palms facing up. Focus your attention slowly and deliberately on each part of your body, in order, from toe to head or head to toe. Be aware of any sensations, emotions or thoughts associated with each part of your body.

Sources: https://www.mayoclinic.org/healthy-lifestyle/consumer-health/in-depth/mindfulness-exercises/art-20046356 https://www.apa.org/monitor/2012/07-08/ce-corner