Coffee Shop Expands Food Options for Those With Food Sensitivities

Northern Shores Coffee Shop has done it again!  
They have added some FANTASTIC new products that serve the food sensitive crowd and beyond..

I discovered there new offerings when I was brought a chocolate chip cookie that proved to be, not only the best GLUTEN FREE chocolate chip cookie I have ever had, but also ranks way up on my list of ANY chocolate chip cookies!  They come from Hope Bakery and are baked here at UMD.
SOOO GOOD!
Need not be gluten intolerant to FALL IN LOVE! 

They have also added Udie's bagels and muffins

If you haven't had them, Udi's Bagels are a wonderful bagel choice. They taste good
they have great texture.
they are individually wrapped.
What to put on top?  Northern Shores has Cream Cheese as well as individual cups of SUNFLOWER butter.

Udie's individually wrapped muffins.

Gluten Free
Dairy Free
Soy Free
Nut Free

Thank you Northern, Shores for, making these options available!

SPREAKER Wed- Dr. Jocelyn Zentz - Tips from a Naturopathic Physician

Join SHAC in welcoming Dr. Jocelyn Zentz
"Tips from a Naturopathic Physician" 
A wonderful opportunity to open your world to a Naturopathic perspective on health.

Find out exactly what it means to be a Naturopathic Physician. 

Jocelyn is an amazing wealth of knowledge and I truly believe you will leave smarter than when you walk in. - Judy B.

DATE -Wednesday February 20, 2013

TIME - 10-11am

LOCATION - KSC 355-357
(If you are standing facing the Ballroom entrance by the Rafters - look to your right and a little ways down you will see a skinny hallway going off to the left off main hall. The room is in that hallway.)

Jocelyn Zentz N.D. graduated from John Bastyr University in 2005 with a Doctorate in Naturopathic Medicine. Following graduation she spent time practicing in the Seattle area, where she worked at Pharmaca - Integrative Pharmacy as a practitioner, as a primary care provider in her own practice, in a Gastrointestinal clinic, and alongside a Rheumatologist. She returned to Duluth to serve the needs of the local population in 2008, with the vision of increasing the availability, affordability, and awareness of Naturopathic Medicine.  Since opening her practice in Duluth, Jocelyn has worked with a Compounding Pharmacist, and has studied the use of bio-identical hormone replacement, as well as assisting many patients on their path to wellness.

Jocelyn is registered as a Primary Care Provider through the Minnesota Board of Medical Practice.

Jocelyn is originally from Minnesota, and was born in Bemidji. She spent many summer months of her life on the shores of Lake Superior. She was drawn back to the area by friends, family, the Lake, and a sense of need in the community for alternatives to conventional care. 

Veritae Wellness

UPCOMING EVENTS IN SPRING SERIES -
Keep an eye out for posters, communication in Bulldog Update and the UMD calendar for other workshops in this series about food, health and beyond. 
Or, Email Judy B. to request details and reminders the week of the workshop. 

March 6
So, What is it with all this Food Sensitivity Stuff I Hear About Lately?

March 27
Shannon from Whole Foods Co-op

April 24th
Troy - The farmer who provides UMD their grass fed meat and some veggies.

MORE TO BE ADDED!

Would You Like to Have Dinner with the Dietitian?

Take advantage of this great opportunity with Jean, UMD's Dietitian. (open to everyone - students and faculty)

 

"The Healthy Food Fight - Dinner with the Dietitian"

Join UMD Dining Service's Dietitian Jean Rodvold for dinner & discussion at the Dining Center every Wednesday night from 5-6pm. Ask questions & get answers from a professional. While there is a planned topic, know that all discussions and questions are welcome!

 

When? Wednesday nights

Where? UMD Dining Center (on the right side near the window - look for the tables with tablecloths!)

What time? 5-6pm

For Who? All are welcome--students, faculty, staff & their families

 

Spring 2013 Schedule:

FEBRUARY: American Heart Month

2/6 Going Meatless--the what, why and how

2/13 Good Fat--Bad Fat

2/20 Sodium--an essential mineral or deadly seasoning?

2/27 Portion Distortion

MARCH: National Nutrition Month®  "Eat Right, Your Way, Every Day"

3/6 Eating healthy with MyPlate at the DC

3/13 Registered Dietitian Day--Q&A

3/20 College life -- Eating on the go

3/20 SPRING BREAK

***Please note that you must purchase a meal to get into the Dining Center, cost for dinner is $8.90.

UMD's SSS Discussing the Relationship of Spirituality and Food presentation in the Community Tuesday

 If you happen to have an interest in food and spirituality then this might be a great event for you!
A relatively new student group on the UMD campus,
SSS - Students Seeking Spirituality,
is taking their presentation on the relationship between food and spirituality off campus to speak to a community based Food Education Group on Tuesday Feb 12th.


They gave you a taste of this presentation at UMD's FOOD DAY last year. Join us to take part in the full discussion .
Here's their synopsis... 

Nahom Abegaze and Jeff Pollari will be addressing the sacred relationship between spirituality and food. They plan to draw from personal experience, as well as relevant literature derived from a variety of disciplines, to highlight particularly spiritual practices regarding planting, harvesting, preparing, and consuming native foods.

Also, they will highlight particular lessons that they learned while participating in a local gardening initiative at the University of Minnesota Duluth. Additional information is sure to emerge through dialogue and will potentially highlight findings regarding water, its flouridization and corresponding adverse effects. These students are also avid spiritualists and will entertain additional questions and/or discussions regarding other spiritual concepts and ideas.

 

We invite you...
Tuesday February 12, 2013
6:30-8pm
at the Marshall Professional Building at 1301 Rice Lake Road in the main meeting room as you enter and to the right.
(Enter main entrance left of Sylvan Learning Center)
Contact Judy at breu0043@d.umn.edu if you have any questions

Chat with Jean our Dietition - College Nutrition 101 Discussion Wednesday

EVENT - Short notice yes, but worth working into your schedule.
Wednesday Feb 6th
10-11 AM
Kirby 355/357... down that skinny hallway that runs along the ballroom.
Jean, UMD's Dietitian - COLLEGE NUTRITION 101
**Jean is available for questions regarding food served at UMD, the contents, nutrition values, food sensitivity concerns, as well as providing assistance with general and self planning nutrition.
Join us!
-Event sponsored by SHAC - Student Health Advisory Council. 
Want to know more about SHAC?  Please email me, Judy at Breu0043@d.umn.edu
Jean Rodvold can be reached at rodvo005@d.umn.edu

Finals Week and Holiday Eating Tips From Jean, UMD's Dietition

Jean our AWESOME dietitian has put together some fantastic guidelines for getting eating through stress during finals as week, which for many of us dovetails right into holiday celebrations.

Please remember that Jean is here for both staff and students. If you have questions about the food you are eating or need to be eating, she is a great resource.
Contact her at
rodvo005@d.umn.edu

FINALS

A few things to consider for staying healthy and minimizeing your stress during finals 


Caffeine- try to limit your caffeine intake to less than 500 mg a day. 

Regular brewed coffee has between 95-200mg of caffeine depending on the brand. 
Typical 16 oz latte has 150mg

16oz Starbucks Coffee has 330mg -  Starbucks tends to be higher in caffeine than some other brands of coffee.
Black tea - 8oz has 14-61mg
Green tea - 8oz has 24-40mg

A JUDY INTERLUDE - consider drinking green tea. You can have more of it, it tends to have a steadier UP without the crash.  You can have more and gain the health benefits as well. 

Sleep- make an effort to get the recommended 7-9 hours a night.

Breaks & Physical Activity  - Anywhere exercise
Cardio

›Running stairs

›Jogging in place/high knees

›Jumping Jacks

›Kickboxing 

 

›Flexibility

›Stretching

›Prop your foot up for deeper stretch

›Strength

›Triceps chair dips

›Isometric Bicep hold

›Pushups

›Plank

›Back extensions

›Crunch w/ twist

›Hip flexor

›Squats

HOLIDAY EATING TIPS

Ring in the Holidays the Healthy Way

10 tips to indulge intelligently this season

Jean Rodvold, UMD Food Coach and Dietition

1.      Rethink Your Expectations

Is it true the average person gains 5 lbs between Thanksgiving & New Year’s Day? While many people do gain weight over the holidays, a study from 2000 showed the average person gains between ¾ to 1 lb. Although it was not the majority, 14% of those studied did gain 5 lbs or more. Holiday weight gain is one reason that weight creeps up from year to year. If you’re long range goal is to lose weight, consider weight maintenance over the holidays.

2.      Stay Active!

One of the keys to successful weight maintenance is physical activity. Make an effort to move every day and keep regular exercise patterns. Realize that some days you will not make it to the gym, instead of worrying, do what you can with the time you have – start a new family tradition by going sledding, cross country skiing, or having a snowball fight. It can be difficult while traveling, but get back to your regular exercise routine when you get home.

3.      Take Stock

Survey the entire table before digging in. Decide which foods are worth eating and which you can ignore. Why waste calories on food that does not bring you pleasure?

4.      Portion Size

You can still enjoy all of your holiday favorites, but remember to:

-      Take a smaller portion

-      Eat slowly & Savor the flavor of the season

-      Avoid going back for seconds!

5.      Eat Your Calories

Holiday beverages can be loaded with calories, fat, and sugar. Opt for water or sugar free beverages when possible. Indulge on your favorites, but sip a large glass of water between every alcoholic drink, non-alcoholic punch, or eggnog. This will help you stay hydrated and drink fewer calories by the end of the night.

6.      Splurge on Something Meaningful

We all have special foods that we look forward to this time of year. Choose to eat your favorite holiday treat or side dish, but ignore the foods you enjoy least or are available all year long. (Keeping tip 4 in mind!)

7.      Don’t be a part of the “Clean Plate Club”

The age old saying “clean your plate” is exactly that – OLD! Don’t feel like you have to clean your plate. Leave a few bites of everything and only eat until you are satisfied but not overly full. Scale your hunger from 1 to 10, with 1 being ravenous and 10 being overly stuffed. You should stop eating when you feel you are between a 6 & 7.

8.      Don’t Skip Meals

Skipping meals in order to “save up” for a big holiday dinner may actually cause you to overeat. Instead, on the day you plan to have a larger holiday meal:

-      Eat smaller meals around the larger one

-      Make the other meals healthier

-      Include vegetables, fruits & whole grains

9.      Be Courteous

When hosting, include lower-calorie dishes & foods. When you are a guest, bring along a lower calorie dish to share. Be courteous of everyone’s health goals.

10.    Enjoy Company

Ever notice how people tend to gravitate toward the buffet table? This holiday season rally the gang around the fireplace, living room, or anywhere else. Don’t hang out near the food. This will help you cut back on mindless holiday snacking. Focus on spending time with the people you care about. While food is an integral part of our holiday celebrations, let’s remember it is not the focal point.

Thank you Jean!
(Iinformation from Jean Rodvold -  UMD Food Coach and Dietition)

WIN a Tshirt and Water Bottle. It is VERY Easy! Come to the health fair Dec 5th from 11-2

Enter a drawing for a reusable water bottle and a UMD sustainability T-Shirt.
Find us at the Health Fair Wednesday December 5th between 11-2
Fill out a short survey about water and enter to win!

Thursday we'll be showing TAPPED  a movie about the water bottle industry. at 6pm in the ballroom.

This is a great chance for you to learn and share your thoughts about...
- water filling stations in the dorms.  (Would you like to avoid those midnight runs in your jammies to grab some H2O?   Save a little money on bottled water?  Gain storage space under your bed?)
- bottled water om the UMD campus
- Your ideas and questions about transitioning to less bottled water on campus.)
- First 25 people get a free water bottles. 

Just Try It! - OR - Don’t Shoot Yourself in the Foot, Plus Other Tips to Take With You While You Eat This Holiday Season and Beyond.

I have heard countless people comment upon seeing a food item that is labeled, gluten free, dairy free, refined sugar free, etc. pass it up due to the label that somehow translates to them as… “That must taste bad”

I suggest a little more thought be placed around this decision.

Consider…

 

Your steak, be it tenderloin, flank or chuck is wheat free, dairy free, egg free, peanut free, soy free, fish free.

Hershey’s kisses could wear a sign proudly announcing “gluten free”. Would this cause you to drop them and grab another bag?  (A marketing test I would LOVE to perform.)

Your apple, orange, mango, pea pods are all free of the big 8 allergens.

What are the big 8 allergens you ask?

Milk

Eggs

Fish

Crustacean Fish

Peanuts

Tree nuts

Soy

Wheat

Let’s not forget that most fudge and flourless chocolate is also gluten free. OH, what a CRIME to have missed that taste sensation with a poor judgment call to assume sand gluten = sans flavor.

The list goes on and on!

Keep these things in mind as you travel to parties and gatherings.  I promise you, you will be AMAZED at what sensitivity friendly taste treats are hiding out there to be discovered and enjoyed. If you are not someone that has had to deal with food sensitivities, you may find the various “frees” intimidating and perhaps feel as if they are a subtle warning to stay away.   They may just be the product of a very conscientious host.  Food sensitivities and allergies are on the rise at phenomenal rates. This is something you will likely see more often. Hosts and catering services are reaping the benefits of business with this extra effort.

That being said… use common sense when the plate of gluten free, dairy free, peanut free chocolate chip cookies contains a much smaller population than the regular “everything” cookie platter.  You may want to back off for the sake of ensuring the guests in need of food sensitivity friendly foods have had their fill.  (Have you seen the episode of How I Met Your Mother with Martian Short at Marshall and Lily's party? He plays a vegetarian. There were vegetarian egg rolls at the party but they were so good everyone else ate them and he had nothing left at the party to eat. It was NOT pretty.  Just something to consider!). This can be solved by confirming with the host or catering. And who knows, your consideration and awareness may pay off in impressing the person you have been desperately wanting to flirt with all evening!

There is a difference in being respectful and being persnickety and passing up the well labeled food due to new food fears. Don't shoot yourself in the foot!

Go forth and have a wonderful and delicious holiday season! 

Judy B. 

Water -Save the dates! See a movie, participate in a discussion and share your thoughts and voice

Save the dates...

Tuesday December 4th
10 am -2 pm
Lake Superior Hall Lobby
Fill out a survey about access to drinking water in the dorms, bottled water and other dorm life topics and win a prize

Thursday December 6th
6pm
Ballroom
Watch Tapped - click to watch the trailer
Visit the movie website here
Discuss water, bottled water and our Duluth and UMD community

Editorial Reviews
Is access to clean drinking water a basic human right, or a commodity that should be bought and sold like any other article of commerce? Stephanie Soechtig's debut feature is an unflinching examination of the big business of bottled water. From the producers of 'Who Killed the Electric Car' and 'I.O.U.S.A.,' this timely documentary is a behind-the-scenes look into the unregulated and unseen world of an industry that aims to privatize and sell back the one resource that ought never to become a commodity: our water. From the plastic production to the ocean in which so many of these bottles end up, this inspiring documentary trails the path of the bottled water industry and the communities which were the unwitting chips on the table. 
From Amazon.com

Keep your eye out for more information. 

Enter a heart healthy recipe, support a good cause, win prizes!

To add a little incentive and community support to our previous recipe contest post...

SHAC (Student Health Advisory Committee)  has joined with The American Heart Association, UMD, and the College of St. Scholastica to help raise funds to bring a school in Duluth a teaching garden.

Please help us reach our goal!
Your simple act of submitting a heart healthy recipe will help make the cook book fantastic and help us raise money for the garden. 

What have you cooked lately?  Alone or with friends? A simple snack? a delicious meal?  Send it on in. Add your tips for making the recipe great, pictures if you have them and send them to...

hs_shac@d.umn.edu

Deadline for the cook book Tuesday November 13. 
Deadline for SHAC contest is Friday November 30

Bring 'm on...
Heart healthy
dorm friendly
ethnic (Feel free to include specific locations to get ingredients)
vegetarian 
vegan 
gluten free
super simple snacks
tips for dorm eating, shopping, cooking, eating healthy with a busy schedule, etc. 

PLEASE INCLUDE :
Your name, email address, role in the community (student, faculty, staff, etc), recipe, if possible photo of food, and nutritional information ,spark has a recipe calculator (http://recipes.sparkpeople.com/recipe-calculator.asp)
Your submission could be published and by submitting your recipe you are giving your permission for publication

Learn More about the teaching garden
www.heart.org/teachinggardens

THANK YOU!!!

Recipe Contest! Enter Your Healthy Recipe For College Cooking!

What have you cooked in your dorm room, with your friends, by yourself.
Share your successes and win prizes!
Send your healthy recipe entries to

hs_shac@d.umn.edu 

we also welcome dorm room friendly recipes, ethnic recipes, tips for eating healthy while in college both on and off campus. shopping tips.  Use your imagination and bring it on!

Have a recipe you want to try? GREAT! Try it tonight, tell us how it went and send a picture too! 

Look for the posters around campus.!

MEET OUR FOOD COACH! Upcoming event and contact information

I'm very excited to introduce Jean Rodvold, UMD's Food Coach!

Far more than just a food coach Jean not only works to inform direction in Dining Services, she serving as a resource for staff, faculty and students.  If you have a question about your food here at UMD, what is in it, both ingredients as well as nutritional details, or maybe you would like some nutritional advice and guidance around your specific diet Jean is a fantastic resource. 
 

Having the chance to meet and work with Jean I can honestly say she is a great addition to UMD. She has already done great work that is not evident to the naked eye. She is a driving force in expediting having nutritional information available more readily and easily for all of us. She has made small but significant changes such as moving the gluten free bread from a bin in the sandwich bar to its own separate container off to the side.

Jean's bio and contact information is below. 

First... details about a free event providing a perfect opportunity to meet Jean and gain helpful information supporting our eating through the stress surviving finals week and the holidays.  And, let's be honest here... who couldn't use a boost around that time that has us feeling good and our brains at optimal capacity. When all systems are go and on full throttle keeping our nutritional support in place helps minimize the highs and lows keeping us consistently energized as well as smarter!

FREE EVENT

 "Eat Through Stress"

Monday December 3rd

11AM

Garden Room

Join us to talk about eating healthy during FINALS WEEK and through the holidays!!

Please join us!

Jean Rodvold, UMD Food Coach

Jean received her B.S. degree in Nutrition and Dietetics from the University of Minnesota, Twin Cities. She completed her dietetic internship at the Mayo Clinic, Mayo School of Health Sciences in Rochester, MN. She worked as a Dietetic Technician at Regions Hospital in St. Paul, MN for two years before joining the University of Minnesota Duluth. She enjoys running in her spare time and is a self-proclaimed foodie.

Jean provides nutrition related expertise within both Dining Services and the UMD Employee Wellness Program. Her services are free to students under the Division of Student Life. UPlan members are able to schedule appointments with her under the Health Coaching Program.

Contact Jean with any nutrition related questions at (218) 726-8345 or rodvo005@d.umn.edu

Check out Dining Services Nutrition website for nutrition, health and wellness resources, as well as information to help you eat well on campus, http://www.d.umn.edu/food/nutrition
For more information about the UMD Employee Wellness Program, visit http://www.d.umn.edu/umdhr/wellness/


Welcome Jean!