March is National Nutrition Month, when the Academy of Nutrition and Dietetics reminds everyone to return to the basics of healthy eating. It is also the time of year when the Academy celebrates expertise of registered dietitian nutritionists as the food and nutrition experts.
The Freshman 15, as it is commonly know, is a real concern for many college students — not just freshman and not always 15 pounds, sometimes less, sometimes more. The recipe for waistline expansion hinges on:
A decrease in regular physical activity or sports involvement.
Dining halls with unlimited food choices (both healthy and not-so-healthy).
Drinking more caloric beverages such as high-fat, sugary coffee drinks, soda, energy drinks and alcohol.
The best solution for avoiding college weight gain is being aware of your daily calorie intake. Since both food and activity play a role in weight management, writing down daily meals, snacks, beverages and physical activity can help keep weight in check. A food and activity log allows you to see the calories you take in and the calories you burn.
Calories In: Healthy Food Choices
Eat breakfast. Do not skip meals, especially breakfast. As the first meal of the day, breakfast keeps your metabolism humming and decreases overeating throughout the day.
Watch portions. Pay attention to food choices and portion sizes in the dining hall.
Make smart choices. Emphasize nutrient-rich foods and beverages, including vegetables, fruits, whole grains, fat-free or low-fat milk and milk products, seafood, lean meat and poultry, eggs, beans and nuts and seeds. Limit foods with added fats, sugars and salt.
Choose fats wisely. Avoid unhealthy fats from fried foods and sweets. Choose more healthful fats from nuts, seeds, olive oil, canola oil and avocados.
Drink low-calorie beverages. Skip the regular soda and opt for low-calorie choices such as water, low-fat or fat-free milk, unsweetened teas and coffee.
Consume alcohol in moderation. This means up to one drink per day for women and two drinks per day for men, and only by students of legal drinking age.
Calories Out: Physical Activity
Increase the number of calories you burn. Get moving with at least 30 minutes of moderate-intensity activity most days of the week. Moderate-intensity activities include walking, jogging, biking and stair climbing. Take an elective dance or sports class. Activities of daily living, such as walking to and from class and parking your car further away from campus, burn calories, too.
Health Services is Located in College Center Lower Level Room CC109 (Near the Green Room)
Inver Hills Community College (IHCC) Health Services is to provide accessible and cost-effective quality medical care for all registered students at IHCC. Health Services (HS) strives to work with students to enhance lifelong health and wellness, facilitate retention and graduation, and to reduce systematic health disparities related to human and cultural diversity. By providing accessible quality health care services, HS strives to create an environment for all students to learn the skills to manage their own health and become informed future health care consumers.
Many services are FREE. There may be a minimal charge for labs that cannot be processed on campus. Simply walk-in during open hours or call 651-450-3525 to schedule an appointment.
On-Campus Medical Services include: (Confidential Records)
Emergency first aid
Assessment of illness and injury
Basic medical supplies available free of charge
Loan of special equipment (crutches, wheelchairs, hot/cold packs)
The Inver Hills Counseling Center has established a Mindfulness & Mothers Room in CC 243 (accessible off the north hallway in the College Center).
This quiet space can be used for the following purposes:
Mindfulness practice & meditation
In times of stress, we are encouraged to take a moment to pause and find some peace and calm. Mindfulness is known to help combat stress and improve one’s quality of life. Our hope is that this quiet space will allow students and employees to experience a place of peace and sanctuary while learning and working.
To provide space and to support nursing mothers returning to work or school, this is a private space where nursing mothers are welcome to express milk or nurse during their time on campus. The room is equipped with a comfortable chair, a small table, soft lighting, a radio/CD player, hand sanitizer, paper towels and an electrical outlet. Sinks are available in the rest room down the hall.
Drain the can of beans and rinse lightly. Place the beans in a large bowl along with the corn (no need to thaw).
Rinse the cilantro, remove the leaves, and chop roughly. Dice the onion and mince the garlic. Add the cilantro, onion, garlic, and shredded cheese to the bowl with the beans and corn. Lastly, mix up a batch of taco seasoning and add to the bowl. Stir everything until evenly mixed.
Place a half cup of the filling on one side of each tortilla and fold over. Cook in a skillet on both sides over medium heat until brown and crispy and the cheesy filling has melted.
To freeze the quesadillas, simply fill each one and place on a baking sheet lined with parchment paper. Place in the freezer for one hour to solidify the quesadillas and then transfer to a freezer bag. To reheat either microwave (for a soft quesadilla) or cook in a skillet on low heat (make sure to use low heat so that the filling has time to thaw and melt before the outside burns).
It is no secrete that eating healthy in college can be a challenge. Here are some tips to help you eat healthy on a college budget that you can find at https://www.choosemyplate.gov/
Create a Game Plan – Before making a grocery list, write down meals you want to make this week. Buying for the week means you’ll make fewer shopping trips and buy only the items you need. Here are some basic tips for creating your menu and grocery list:
Look in your freezer, cabinets, and refrigerator. Make a note of what you currently have on hand. You can save money by using these items in the upcoming week’s meals.
Use a worksheet, such as the Create a Grocery Game Plan Worksheet to plan your meals and figure out what items you need to buy. Create a list of recipes to try. Find new ideas for healthy and low-cost meals based on what you have on hand, foods your family enjoys, and foods that are good buys.
Search recipes by ingredient using What’s Cooking? USDA Mixing Bowl — an interactive tool to help with healthy meal planning, cooking, and grocery shopping. Be sure to include some family favorites along with the new recipes.
Think about your schedule. Choose meals you can prepare easily on your busiest days. Save recipes that take longer for days off.
Make a Grocery List – Stay organized with a grocery list to avoid buying items you don’t really need.
Use your list of weekly meals to create a list of foods and beverages you will need to buy. Don’t forget to include foods like fruits, vegetables, and milk that might not be part of a recipe but are basics for healthy eating.
You can write your list on scratch paper, enter it into a computer or a free mobile app.
Keep an ongoing grocery list in your kitchen, computer or a mobile app and add items as you run out.
Save More at The Store – The smartest shoppers know that saving money is more than luck. When shopping for groceries, it’s about having a game plan and making smart decisions about what to put in your cart.
Eat before you shop. Grocery shopping hungry can lead to impulse buying and unhealthy food choices.
Read the sales flyers. Sales flyers are usually released mid-week and can be found at the store’s entrance, in the newspaper, or on their website.
Shop using coupons. but only for items that you know you’ll use. If you don’t need an item right away, save the coupon and see if it goes on sale. For more on couponing, check out Save More at the Grocery Store (English, Español).
Look up and down for savings. Stores often stock the priciest items at eye level. You can save big by looking at the upper and lower shelves too.
Check for store brands. Most stores offer their own brand of products that often cost less than name brands.
Grab from the back. Stores typically stock shelves from back to front, placing the newest items behind the older ones. Reach in the back for the freshest items especially in the produce, dairy, and meat aisles.
Ask for a rain check. If a sale item has run out, ask the store for a rain check. This allows you to pay the sale price after the item is restocked
Join your store’s loyalty program. Most stores offer a free loyalty program. Get special offers and discounts that non-members do not.
Take a look at the video for some great recipes that are easy, cheap and tasty.
We offer FREE or low cost healthcare with walk-in nurse visits or scheduled and walk-in doctor visits. (We are closed on Friday’s)
Nurse Hours Spring 2017 Doctor Hours Spring 2017
Mon. 7:30 – 5:30 Wed. 1:00-4:00
Services: Mantoux Testing Physicals Pregnancy Testing STI Testing Other Reproductive Health Mental Health Screening
Colds, Cough Care Minor Injury First Aid Lunchbox Program Smoking Cessation Mental Health Services/Referrals
Education in wellness, stress management, substance abuse, HIV/AIDS and nutritional counseling.
Not able to get into the office? NO PROBLEM – Ask A Nurse is available online anytime. Simply fill out the form https://www.inverhills.edu/eforms/HealthService/askanurse.aspx and submit. The nurse will respond as soon as possible.
This is YOUR Health Services! Ideas, suggestions or just questions stop by or email ask a nurse.
Interested in having he nurse talk with your group meeting? Contact the nurse.