Wendy Baier & Melissa Grindle University of Maryland, College Park Dietetic Interns November 2012
Table of Contents 1. Meet the Interns 2. Wellness Walls - Week 1: A Healthy Thanksgiving - Week 2: Soup’s On! 3. Table Tents - May o Eat Right to Boost Brain Power o Salads don’t have to be Boring! - June o Strong Bones, Strong Body o Fruits and Veggies are Everywhere! - July o Drink Up! o Make Healthy Choices at Summer Picnics 4. Dining Services Website Nutrition Articles - May: Fun Summer Fitness - June: Summer Treats Done Right 5. Chemical In-Service 6. Intern Reflection
Meet the Interns
WENDY BAIER
MELISSA GRINDLE
Hometown: Essex, CT
Hometown: Mt. Pleasant, PA
Undergraduate Studies: BS in Nutritional Sciences from The University of Connecticut
Undergraduate Studies: BS in the Nutritional Sciences and Minor in Health Policy and Administration from Penn State
Hobbies: Painting, Volleyball, Hiking, and Kayaking
Hobbies: Running, teaching fitness classes, cooking, and baking
Wellness Wall 1: A Healthy Thanksgiving
Ejercicio en el D铆a de Acci贸n de Gracias!
1 pound green beans, trimmed 1 libra frijoles verdes, recortadas
1 tablespoon extra-virgin olive oil 1 cucharada aceite de oliva extra virgen
1 ½ tablespoon parsley 1 ½ cucharada de perejil
1 tablespoon garlic powder 1 cucharada de ajo en polvo
½ teaspoon salt ½ cucharadita de sal
Pepper to taste Pimienta al gusto
1. Steam green beans for 4 to 5 minutes. Ponga al vapor los frijoles verdes durante 4 a 5 minutos. 2. Toss green beans with olive oil. Season with garlic powder, salt, and pepper. Top with parsley. Mezcle los frijoles verdes con aceite de oliva. Condimentar con ajo en polvo, sal y pimienta. Cubrir con perejil. 3. Serve and enjoy! Servir y disfrutar
Intercambios Saludable de Acción de Gracias INSTEAD OF:
USE:
En lugar de:
Utilice:
White Roll
Whole Wheat Roll
pan blanco
pan de trigo
Milk in Mashed Potatoes
Chicken Broth in Mashed Potatoes
leche en el puré de papas.
caldo de pollo en el puré de papas.
Pecan Pie
Apple Pie
pastel de nuez
pastel de manzana
Fruit – Baked Apples Frutas – Manzanas al Horno
Vegetable– Green Beans Vegetales – Frijoles Verdes
Dairy – Cheese Lácteo – Queso
Grain – Stuffing Granos – Relleno
Protein – Turkey Proteína – Pavo
Wellness Wall 2: Soup’s On!
1 pound 93%-lean ground beef 1 large red bell pepper, chopped 1 large onion, chopped 6 cloves garlic, chopped 1 tablespoon chili powder 2 teaspoons ground cumin 1/4 teaspoon cayenne pepper, or to taste
(1 libra 93% carne de res molida) (1 pimiento rojo grande, picado) (1 cebolla grande picada) (6 dientes de ajo, picados) (1 cucharada de chile en polvo) (2 cucharaditas de comino molido) (1/4 cucharadita de pimienta de cayena, o al gusto) 1 16-ounce jar green salsa, (1 frasco de 16-oz de salsa verde, salsa enchilada green enchilada sauce or taco sauce verde o salsa para tacos) 1/4 cup water (1/4 taza de agua) 1 15-ounce can pinto or kidney beans, rinsed (1 lata de 15 onzas de frijoles pintos, enjuagados)
1. Cook beef, bell pepper and onion in a large saucepan over medium heat, crumbling the meat with a wooden spoon, until the meat is browned, 8 to 10 minutes (Cocine la carne, el pimiento y la cebolla en una cacerola grande a fuego medio, se desmorona la carne con una cuchara de madera, hasta que la carne esté dorada, por 8 a 10 minutos) 2. Add garlic, chili powder, cumin and cayenne; cook until fragrant, about 15 seconds (Agregue el ajo, el chile en polvo, comino y pimienta y cocine hasta que estén fragantes, por unos 15 segundos) 3. Stir in salsa (or sauce) and water; bring to a simmer. (agregue la salsa (o salsa) y el agua, mantener a fuego lento.) 4. Reduce heat to medium-low, cover and cook, stirring occasionally, until the vegetables are tender, 10 to 15 minutes. (Reduce el fuego a medio-bajo, tape y cocine, revolviendo ocasionalmente, hasta que las verduras estén tiernas, de 10 a 15 minutos.) 5. Stir in beans and cook until heated through, about 1 minute (Agregue los frijoles y cocine hasta que esté caliente, aproximadamente 1 minuto)
Cambiando por sopas saludables
INSTEAD OF:
TRY:
En lugar de:
Probar:
Cheddar Broccoli Soup
Chicken Noodle Soup
sopa de br贸coli con queso
sopa de Pollo con fideos
New England Clam Chowder
Tomato Soup
sopa de almejas
sopa de tomate
Potato Bacon Soup
Minestrone
sopa de papa con tocino
Menestron
Sopa hecha en casa
1. Sauté your vegetables (Rehogar las verduras) 2. Cook your meat (Cocine la carne) 3. Add your base to the rest and simmer on medium heat (Añadir la base al resto y dejar cocer a fuego medio)
Broth (Caldo) Stock (Stock) Tomatoes (Tomates) Milk (Leche)
Carrots (Zanhorias) Celery (Apio) Corn (Maiz) Potatoes (Papas) Green Beans (Frijoles Verdes)
Onion (Cebolla)
Beans (Frijoles) Peas (Guisantes) Chicken (Pollo) Turkey (Pavo) Seafood (Mariscos) Beef (Carne)
Choose low sodium bases (Elegir bases de bajo contenido en sodio) Add lots of veggies (Agregue muchas verduras) Pick lean meat or beans (Elija carnes magras o frijoles) Add herbs and spices instead of salt (Añadir hierbas y especias en lugar de sal)
Cómo iniciar un programa de caminar o corer What you need (lo que usted necesita):
Sneakers (zapatillas) Place to walk or run (un lugar para
caminar o correr)
Where to start (Por dónde empezar):
Aim for 15 to 20 minutes (objetivo durante 15 a 20 minutos) Try walking the whole time (trate de caminar todo el tiempo) If you want to try running (Si desea intentar correr): o Try alternating running and walking (Trate de alternar correrriendo y caminando) o Try 1 minute of walking then 1 minute of running (intentar 1 minuto caminando luego 1 minuto corriendo) o Do this until you feel you run the entire 15 minutes (Haga esto hasta que pueda correr los 15 minutos) Add more time as you get stronger
(añadir más tiempo a medida que se hacen más fuertes)
Benefits of Running and Walking (Beneficios de corer y caminar)
Walking is easy on the knees and joints Caminar relaja las rodillas y las articulaciones Both are good for bone health Ambos son buenos para la salud ósea Both provide stress relief
Ambos alivian el estrés
Both help with weight control
ayudar a controlar el peso
Table Tents
Table Tents – May 2013
Proper nutrition is linked with enhanced academic performance. Eat right during finals for better outcomes! Pack a snack to avoid pre-exam hunger. Make sure to eat 3 well rounded meals, even when busy. Think fruits, vegetables, protein, and healthy whole grains to stay fuller longer.
A typical salad may consist of a few veggies, some dressing and cheese. Nothing to write home about, right? Add some spunk to your salad with these suggestions and make a refreshing meal as the weather warms up! Fruits Dried cranberries Sliced oranges Raspberries Pineapple Strawberries Pears
Nuts and Seeds Sliced Almonds Pecans Walnuts Sunflower Seeds Chia Seeds Flax Seeds
Vegetables Mushrooms Spinach Beets Radishes Carrots Celery Peppers Sprouts
Cheese Feta Cheese Goat Cheese Cheddar
Reinvent your salad with these Meat and Beans ingredients Grilled Chicken Shrimp to create a more Chickpeas delicious and Kidney Beans nutritious meal. Black Beans Navy Beans
Table Tents – June 2013
A
Step Process
STEP 1 Weight Bearing Exercise Running Playing Sports Weight Lifting Jump Roping
STEP 2 Foods High in Calcium Milk Yogurt Cheese Soy Milk Rice Milk
Fruits and veggies are full of vitamins, minerals and fiber, which help you stay healthy, focused and active. You can enjoy these healthy foods in many ways. Fresh. Right now plums, cantaloupe, cherries, green beans, and tomatoes are all in season, so give them a try! Dried. Fruit can cost more when it is out of season, so try dried fruit like cranberries, dates, apricots and raisins as a portable snack. Canned. People have been canning for over 100 years. Peas, carrots, corn, and peaches are all great canned. Frozen. Farmers freeze produce when it is fresh so no nutrients are lost. Try mangos, pineapples and strawberries in a smoothie or green beans, broccoli and carrots as a side dish.
Table Tents – July 2013
Keep hydrated with water
When exercising outside, make sure to get 8 ounces of water, or one cup, every 15 minutes.
If exercising or playing sports for more than an hour outside, you may want to have a sports drink such as Gatorade. Drinking enough isn’t just important during exercise. Drinking water throughout the day will help you perform better!
Play Games
Soccer Frisbee Tag Volleyball
Bean Bag Toss Crochet Bocce Ball Ladder Toss
Fill up on fruits and veggies first like salads, veggie sticks and fruit platters.
Focus on enjoying the company of friends and family, rather than focusing on the food.
Dining Services Website Nutrition Articles
May 2013 Nutrition Article
Melissa Grindle
Fun Summer Fitness As the weather warms and finals end, the extra free time is great for starting or continuing your fitness goals. With the warmer weather come more opportunities for activity: think running outdoors, summer sports teams, and swimming. The days are longer, providing more daylight to spend outdoors enjoying the fresh air. Here are a few ideas of ways to get and stay active this summer: 1. Find a rec league Did you play sports in high school? If so, a summer recreational sport league is a perfect way to get back into it and feel the surge of competition that you once knew. Even if you’ve never played, many sports leagues or facilities offer beginners skills training and beginner leagues. Don’t be afraid to mix in with more experienced players! It’s all for fun anyways! 2. Run or walk outside. This is such a simple and easily accessible form of activity. Plus, it offers time to catch up with a friend, get some fresh air, or just clear your head. There are many online training schedules that can help you start a walking or running program. One is called Couch 2 5K and Active.com has many articles. 3. Swimming Whether you find a local community pool or a gym has one that you can use, lap swimming is great way to cool off and add the benefits of exercise to your day. 4. Outdoor Fitness Classes So many outdoor boot camp type classes have popped up in last few years and it probably isn’t hard to find one in your area. Prices do vary, but usually you have the benefit of working with a personal trainer. Make sure to research the person leading the class before attending. 5. Bike Riding Maybe you haven’t ridden a bike since you were a child or maybe you’re on your bike between classes, either way, summer is an excellent opportunity to explore the outdoors by bicycle. If you don’t have a bike, there are many bike share programs that allow you to rent a bike for a day or participate throughout the month.
May 2013 Nutrition Article
Melissa Grindle
6. Hiking Whether you are from Maryland or from out of state, most states offer the opportunity to go on a hike. State parks have well maintained trails and will provide difficulty ratings. Trails.com offers trail maps and a trail finder for the entire US. 7. Rollerblading Rollerblading has been taken out of the skating rinks and on to the streets. Researchers have found rollerblading as effective as running for exercise, but I’m sure many may find it much more fun! Plan to invest in protective gear such as elbow pads and knees pads if you’re a beginner, and wearing stretch pants can provide an extra layer of protection. 8. Beach Games Thinking of just lying in the sand during your summer vacation? Think again! Spice up your beach time with a few games to get you moving. Beach volleyball, paddle ball, Frisbee, tossing a football, and even just walking in the water are ways to add physical activity to your vacation.
Summer Treats Done Right Summer is here. The sun is shining, school is out and the beach is beckoning. Higher temperatures may put you in the mood for a cold, tasty treat, but can you satisfy that craving without overindulging? There are plenty of options for the health conscious out there, and here are some ways to navigate the summer. If you are going out: Choose frozen yogurt…over ice cream. (Pink Berry vs. Baskin Robins)
Both ice cream and frozen yogurt offer that cold creamy sensation, but frozen yogurt flavors are typically lower in fat and calories for a greater portion. A small at Pink Berry is 140g, has an average of 159 calories and only 3 flavors have fat. On the other hand, a small at Baskin Robins has 71g, an average of 160 calories and between 5-13g of fat. As you can see, you can eat twice as much frozen yogurt than ice cream for the same amount of calories Another benefit of frozen yogurt is that it is usually self-serve. This means that you can carefully portion what you actually want, rather than have an ice cream scooper dole out what could be an inflated portion. The self-serve aspect is also a double edge sword when it comes to toppings. If you load up with fudge, candy bits and tons of nuts, your treat can quickly add up in the calorie department. So be mindful when choosing toppings. There are usually many fresh fruit options that are lower in calories and have vitamins and fiber.
If you are at the grocery store: Choose a fruit bar…over an ice cream bar (Edy’s Fruit Bar vs. Good Humor Strawberry Shortcake Bar)
If you are craving something on a stick, know that there are healthful options out there. For example a fruit popsicle comes in around 80 calories, 0g fat, 19 g sugar and 25% of your daily vitamin C. An ice cream bar is definitely heavier fare with 230 calories, 10g fat (3.5g saturated fat), 17g sugar and 2 grams of protein with negligible amounts of vitamins. The ice cream does have a small amount of protein and less sugar, but it has three times the calories and 15% of your daily fat recommendation. Fruit bars and popsicles can be very tasty and are light, so you can better manage your calories. If you are making your own: Choose a smoothie…over a milkshake (Peach Mango Smoothie vs. Vanilla Milkshake)
There is no limit to what can go into a smoothie. It can include any fruits your like, you can sneak in a vegetable or two, toss in protein powder, or even add fiber. For milkshakes, some people may add a bit of fruit, but they typically don’t experience the same range as
smoothies. But even without all the extra fanfare, smoothies can taste great and still beat out a milkshake, any day. A typical homemade vanilla milk shake (ice cream, milk, ice,) has approximately 300 calories, no fiber, 20g fat (13g saturated fat), 10g protein and 45% of your daily calcium. A mango-peach smoothie contains about 110 calories, 1.5g fat, 2.5g protein, 10% potassium, 14% vitamin A and 87% vitamin C. The smoothie is much lighter and contains a higher level of vitamins. The calcium and protein are definitely higher in the milkshake, but by adding milk, yogurt, protein powder or supplements to your smoothie, you can make up the difference and still come in with fewer calories. This summer, when it’s hot and you just need something refreshing, keep these options in mind so you can feel good about your choices, and enjoy some carefree summer fun.
Chemical Training
Used to remove lime scale in dish machines, coffee urns, and steam tables. Se utiliza para eliminar la cal en dishmachines, urnas de café, y las tablas de vapor. Can be used on stainless steel items. Puede ser utilizado en artículos de acero inoxidable
Contact with Eyes: Flush water for at least 15 minutes. Seek medical attention immediately. Contacto con los ojos: Enjuague de agua durante al menos 15 minutos Acudir inmediatamente al médico. Contact with Skin: Flush water for at least 15 minutes. Seek medical attention immediately. Contacto con la piel: Lavar agua durante al menos 15 minutos, busque atención médica inmediatamente. If Ingested: Drink 2 glasses of water or milk to dilute. Do not induce vomiting. Get medical attention. Si Ingestión: Beber 2 vasos de agua o leche para diluir. No induzca el vómito. Obtenga atención médica If Inhaled: Move to fresh air. If breathing becomes difficult, call a physician. Inhalación: Salir al aire libre. Si la respiración se dificulta, llame a un médico.
Burns / Quemaduras Blindness / Ceguera Reparatory Damage / Daños Reparadora Do Not Swallow / No Trague
Wear gloves and goggles. Use guantes y gafas protectoras Do not mix with chlorine based products No mezclar con productos a base de cloro
Reflection
Intern Reflection While working at the University of Maryland College Park Dining Services, we were given a variety of tasks to complete and different components of the kitchen and operation to learn about. Our first task was to create and develop three wellness walls to be displayed at the end of each week for the employees. We enjoyed brainstorming exciting tips for the Thanksgiving holiday, creating a handout on healthy soup, and teaching easy exercises. Having Vicky help with our translations was extremely appreciated. We had to design all of our materials with space to include the Spanish translations, which was a new experience for both of us. Another one of our projects was to create table tents for the months of May, June, and July. Hydration, healthy picnics, and fresh fruits and vegetables were just a few of the topics we featured. We were also asked to each write an article for the Dining Services website. For both of these projects, we had to consider our audience because many college students would be home on break. In response, we tailored our materials to parents as well as the kids staying at the university for summer camps. When we were not working on the above projects, we met with various members of the dining services staff, learning everything from ordering, receiving, scheduling, and meal plan design. One morning we shadowed Mario as he received that day’s shipment and prepared the list for the next day. It was amazing to see how someone with twenty years’ experience in this facility knew exact quantities to order. We also appreciated the staff’s welcoming nature and the way they help each other, going beyond their personal job description. We accomplished a lot while interning at College Park Dining Services and it was a great introduction to food service. Many Thanks, Wendy & Melissa