Reducing Sodium In Your Diet

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By: Rachel Nannola With high sodium intake leading to high blood pressure, stroke, heart failure, and kidney disease, it’s something that frequently gets talked about in the news. Something important to understand is that 75% of dietary sodium comes from packaged and restaurant foods, whereas only 11% comes from salt added to food by the consumer. Though sodium is something that’s essential in our diets for fluid balance, it’s still something we need to be careful about consuming. The average sodium intake of Americans is 3,400 mg/day, which… Read More →

Free Radicals and Antioxidants: A Love Story

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By: Amanda Schroeder The terms “free radical” and “antioxidant” have been thrown around quite a bit lately in the media. In fact, I am nearly certain that you have heard about free radical damage, you might be concerned about it, and maybe you’re already using some type of antioxidant therapy in your own life to combat it. I am so happy to hear that you are trying to become a healthier you! But, do you know WHY you’re eating all of those blueberries or walnuts? “I’m doing it… Read More →

Micronutrient Monday: Vitamin E is the Bee’s Knees

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By: Amanda Schroder I suspect that many of you have heard about vitamin E, or maybe you’ve even used vitamin E oil on your skin or hair, but do you know what it does inside your body? Well, firstly, what is it? Vitamin E is actually a blanket term that we use to describe 8 different fat-soluble compounds. As far as humans are concerned, the most important of these compounds is alpha-tocopherol (α-tocopherol). Vitamin E works primarily as an antioxidant, allowing it to protect your cells from the… Read More →

An Updated MyPlate Visual for Older Adults

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By: Rachel Nannola The USDA MyPlate visual has proven to be very helpful in teaching people of all ages about good nutrition. With the Dietary Guidelines for Americans undergoing changes for 2015-2020, a new MyPlate visual specifically for older adults has recently been released. This new MyPlate visual is similar to the visual for all ages; it just has a few additions that makes it more suited for older adult nutrition guidelines. Some of the items pointed out in the new visual include: How frozen and canned fruits… Read More →

Making Sense of the Nutrition Facts Label

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By: Amanda Schroeder Let’s face it; life can be chaotic. Considering all of the responsibilities that we have to juggle each day, who has the time to spend hours at the grocery store? Very few of us! And, if you’re like me, it sometimes feels like a miracle that you even made it in the first place! So, firstly, congratulations for making healthy eating a priority and resisting the fast food temptations. (Yay!) Since you’re so busy, it might be easy to convince yourself that you don’t have… Read More →

Micronutrient Monday: Facts About Folate

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By: Amanda Schroeder B vitamins have gotten a lot of attention in the media lately, particularly B12. (You just can’t avoid hearing about it!) I’m sure you’ve heard about folate, as well, but did you know that it’s a B vitamin, too? Well, it is! (B9, to be exact.) The term folate is used to describe both the folate found naturally in foods and folic acid, which is a manipulated version of folate used in dietary supplements and for the fortification of certain foods. This essential B vitamin… Read More →

Social Media Use and Eating Concerns

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By: Rachel Nannola The University of Pittsburgh School of Medicine recently conducted a study about young adults’ use of social media and the effect it can have on eating disorders. Approximately 1,700 adults ages 19 through 32 filled out a social media questionnaire involving 11 of the most popular social media sites and their connection to eating disorders. The results from this study indicate a strong and consistent association between social media use and eating concerns. The participants that spent the most time on social media had a… Read More →

Micronutrient Monday: Vitamin C to the Rescue!

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By: Amanda Schroeder What is one of the first things that most of us think when we start to feel the dreaded scratchy throat, runny nose, or any sign of an upcoming cold? “I need vitamin C!” Whether you’re one who likes to drink extra orange juice or one who would rather utilize a supplement, you’ve been told that increasing your intake will have you feeling better in no time. So, is it true? Yes! Vitamin C, sometimes called L-ascorbic acid, is a fundamental puzzle piece for a highly… Read More →

Can Herbs Improve Your Memory or Mood?

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By: Amanda Schroeder Generally, when speaking about nutrition, a strong emphasis is placed on the benefits to our physical health. We are told that eating well can reduce the instance of certain diseases, increase our lifespan, and lower our overall body weight. We learn that vitamins and minerals can promote proper functioning of each of our organ systems and even strengthen our bones or vision. The physical benefits are seemingly endless, and that is fantastic! I already love eating, but I love it even more when I know… Read More →

Micronutrient Monday: What’s the Deal with Calcium?

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By: Amanda Schroeder How many times have you heard someone talking about calcium? I’m sure you’ve lost count by now! For years, commercials, magazine advertisements, and the internet have all emphasized the importance of consuming this mineral, highlighting its vital role in the maintenance of healthy bones. I would even venture to say that it might be one of the most widely known minerals! But, your bones are not the only parts of you that benefit from calcium. In fact, it is so important that there is more… Read More →