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Issue #51
November 2011
The Parent & Teacher Corner
Choose your food – improve your mood
Can what you eat affect your mood? Take a
minute and think about how you feel after you
eat a fast food cheeseburger. You probably feel
pretty sluggish. Now think about eating a turkey
sandwich with avocado, tomato and Swiss
cheese on whole wheat bread. Notice a
difference? Perhaps you feel more energized?
That's because your body runs most efficiently
on these nutritious choices. Foods not only
affect how you feel physically, but also how you
feel mentally. Food can trigger changes within
the brain that alter our behavior and emotions.
Follow these tips to feel your best:
Eat! – When you skip a meal, your body isn't
getting the fuel it needs to function at its best. It
can also lead to overeating and choosing less
nutritious foods when you do eat.
Eat carbohydrates – Complex carbohydrates,
like whole grains, fruits and starchy vegetables
provide long-lasting energy with fiber and B
vitamins. They also keep your blood sugar
balanced and help you feel full longer.
Eat omega-3s – Omega-3 fatty acids are
actually building blocks of your brain, but your
body cannot produce these, so you have to get
them from food. The research is still evolving,
but many studies have shown that omega-3s
improve
mood
and
even
produce
antidepressant effects by increasing serotonin
(the feel-good hormone).
Eat leafy greens – Leafy green vegetables,
such as spinach and kale, contain folic acid, a
B vitamin strongly linked with preventing
depression and reducing fatigue.
Think before you drink – Coffee in moderate
amounts may be beneficial to your health, but
overdo it and you can end up anxious and
jittery. Water is the ultimate health drink.
Fortified low-fat or skim milk is also a great
choice, and you'll benefit from the calcium and
vitamin D. Or choose green tea, which has
powerful antioxidant properties.
The Student Corner
Super Foods for
Thanksgiving
Did you know that your Thanksgiving menu
may contain some of the best “super foods”
around? Super foods are loaded with nutrients
and antioxidants that protect and help your
body fight disease. For many families, turkey,
sweet potatoes, cranberry sauce and pumpkin
pie are already favorites at the Thanksgiving
table. So dig in and add great health to your list
of things to be thankful for!
Sweet potatoes: One of the best vegetables
you can eat. Loaded with carotenoids
(antioxidants that prevent disease and keep
you healthy), vitamin C (for healing), potassium
(for muscle and nerve function), and fiber (for a
healthy gut).
Cranberries: Full of vitamin C, fiber and an
extremely high level of antioxidants, which
prevent disease and keep you healthy.
Pumpkin: Very high in fiber and an abundance
of
disease-fighting
nutrients,
including
potassium, pantothenic acid (helps your body
use energy), magnesium (for muscle function),
SAGE Advice newsletters are published by the registered dietitians at SAGE Dining Services®. The above information is available for use
in your school newspaper, newsletters for parents, newsletters for students, or newsletters for faculty and staff. The information is not a
substitute for medical information given by a doctor or physician. The articles may not work for every school or every newsletter, they are
simply meant to be a resource for those who are interested. Questions may be addressed to the dietitians at SAGE Dining Services® via
email to: [email protected].
Issue #51
November 2011
and vitamins C and E (antioxidants to prevent
disease and keep you healthy).
Recipe of the Month
Turkey: Boasts a variety of nutrients,
particularly niacin (converts food into energy),
vitamins B6 and B12 (for brain and nervous
system functions) and zinc (for growth and
wellness).
Pumpkin-Cranberry Muffins
Ask the Dietitian
Do spices have any nutritional benefit?
These muffins are a sweet way to kick off the fall season
and incorporate some Thanksgiving super foods and
spices. As a bonus your house will smell deliciously like
the holidays!
Serving size: 1 muffin
Yield: 12 muffins
1-1/2 cups all-purpose flour
1 teaspoon baking soda
3/4 teaspoon ground ginger
Spices actually have antioxidant properties.
Antioxidants prevent the damaging effect of
free radicals in our bodies. Free radicals are
molecules that damage our cells and tissues
and ultimately contribute to illness and disease.
1/2 teaspoon baking powder
1/2 teaspoon ground cinnamon
1/4 teaspoon salt
1/8 teaspoon ground cloves
1 cup granulated sugar
Spices are a delicious way to add flavor and
richness to many recipes. Now you can also
add disease-fighting properties!
1 cup canned pumpkin
1/2 cup low-fat buttermilk
1/4 cup packed light brown sugar
Where to add spices:
Cloves – apples, beets, citrus, game meats,
peaches, pumpkin, root vegetables
Cinnamon – apples, bananas, beans,
chocolate, game meats, figs, pumpkin
Cayenne pepper – meats, fish, sauces, eggs
Garlic – soups, stews, sauces, shellfish
Thyme – meat, poultry, shellfish, vegetables
Basil – tomatoes, fish, lamb, chicken, beans,
eggs
Cumin – avocados, beans, beef, grains,
mango, poultry
Sage – meat, stuffing, pork
Mustard Seed – asparagus, beef, cured meats,
poultry, root vegetables
Ginger – stir-fries, curry, root vegetable soups,
chicken, beef
2 tablespoons canola oil
1 large egg
2/3 cup sweetened dried cranberries, chopped
Cooking spray
1. Preheat oven to 375°F.
2. Combine flour, baking soda, and next 5 ingredients
(though cloves); stir well with a whisk.
3. Combine granulated sugar and next 5 ingredients (through
egg) in a large bowl; beat with a mixer at medium speed until
well blended (about 3 minutes). Add flour mixture to sugar
mixture; beat at low speed just until combined. Fold in
cranberries.
4. Spoon batter into greased muffin cups. Bake at 375°F for
25 minutes or until muffins spring back when touched lightly
in center. Remove muffins from pan immediately; place on a
wire rack.
Adapted from Cooking Light, November 2007
SAGE Advice newsletters are published by the registered dietitians at SAGE Dining Services®. The above information is available for use
in your school newspaper, newsletters for parents, newsletters for students, or newsletters for faculty and staff. The information is not a
substitute for medical information given by a doctor or physician. The articles may not work for every school or every newsletter, they are
simply meant to be a resource for those who are interested. Questions may be addressed to the dietitians at SAGE Dining Services® via
email to: [email protected].