Tag Archives: Nutrition

Healthy Miami Dinner Recap

Thank you to everyone who made the Healthy Miami Dinner at Western Dining Commons a success! This dinner showcased healthier items from around campus, all in one place. The Crawford’s were in attendance among a great crowd of students. We are glad you all enjoyed the vegan, vegetarian, gluten free and other nutritious foods!

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Count on Dividends

Even if you haven’t been in the Farmer School of Business, surely you’ve heard of the iconic Dividends. And inside that iconic Dividends, everyone knows of the salad bar on the left-hand side. You might as well run over there now because that is home of a Traders’ Greens salad bar station.

Traders’ Greens offers a wide variety of options to place in a to-go salad bowl, which is a staple for Miami’s on-campus dining options. From tangy-flavored creations to loaded bowls of meat with a little amount of salad, you have countless possibilities and combinations. Just to start out, this salad bar has over 50 toppings to choose from! Just think about it. You could go there every day for months on end and get an entirely different salad combination. Talk about decisions.

Do you want fruit in your salad? Done. Do you want chicken, bacon, and ranch in your salad? Done. Do you want to feel like you can make it however you want it? Done. You can mix and match the type of lettuce you prefer, add toppings on toppings, then drizzle or douse your salad in whichever dressing you fancy. You might indulge in some salad bowls, or you might want to be a healthy salad eater for a day. Either way, it has you covered.

Now we know there are days where you are rushing to get to a meeting or class and you have NO time to stop and make your own salad. At every market and numerous dining locations there are convenient pre-made salads you can grab to-go with salad dressing choices galore on the side! Try not to get overwhelmed by the options available. Just grab it, swipe it, and you’re out of there.

Notice throughout this entire article the idea of variety and the endless possibilities are reassured. That is because Miami strives for excellence and perfection when it comes to the variety of options and choices in dining. We hope by the end of this article you are in line for a sensational salad bowl at Traders’ Greens or zooming through a market for a pre-made salad!

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Best Practices for Your Diet When Beginning an Exercise Program

It should be no surprise that a healthy diet is an essential part of any exercise program. Whether you are just beginning a new program, or have been working out for a while, eating enough food and eating the right food can go a long way in maximizing your workout efforts.

So, we asked our friends at the Miami University Recreation Center for the best practices, in terms of your diet, when beginning an exercise program. Shannon Posey (Assistant Director of Fitness, Certified Personal Trainer and Group Fitness Instructor) and Jeff Molter (Assistant Director of Fitness and Certified Personal Trainer) offered their valuable insight.

1. Always Drink Water!

Maintaining adequate hydration levels is crucial prior to, during and post workout.

  • Individuals should drink 2-4 Liters of water throughout the day, depending on their size.
  • Emphasis should be placed on drinking water during and immediately following exercise.

2. Get Your Protein

Supplying the body with adequate levels of protein will be crucial for assisting in muscle repair (MyPlate recommends 5.5 ounces).

  • Include a healthy source of protein with each meal consumed.
  • Examples include: lean meat (turkey, chicken), fish (salmon, white water fish), legumes, eggs, peanut butter, nuts/seeds, and tofu.

3. Eat Your Fruits and Veggies

Incorporate the recommended amount of fruits and vegetables in your diet (MyPlate recommends 2 cups of fruit and 2.5 cups of vegetables).

4. Macronutrient Ratios

Understand and balance macronutrient ratios (Protein, Fat, Carbohydrates) for desired goals.

  • Make ‘healthy’ choices from each macro when building meals.
  • Do not avoid fat, but instead choose from healthy options.
  • Examples of healthy fats include: fish rich in Omega 3 fatty acids (salmon, halibut, albacore tuna, and whitefish), canola and vegetable oils, cottage cheese, cheddar cheese, and eggs).

5. Real Over Processed

Eat real food, and avoid processed foods.

  • Processed foods hide unwanted additives like unhealthy oils through hydrogenation, plus excess amounts of sodium and sugar.

6. Plan Ahead

Plan out your meals ahead of time. Most people choose to eat out, or eat unhealthy from a lack of planning. Take some time on the weekends to plan where you will eat and what you will eat for the week ahead.

  • Minimize ‘added sugars’ as much as you can.
  • Instead of putting sugar in your coffee or tea, try some honey or pure maple syrup.
  • Fruit provides plenty of natural sugars to satisfy a sweet tooth.

7. Nutrition Labels

Read nutrition labels for information regarding ingredients and total fat from calories. This will help better guide your choices.

  • Foods marketed as being healthy are NOT always healthy.

8. Moderation is Key

Eat everything in moderation and don’t necessarily go cold turkey.

  • Removing sugar and caffeine from the diet abruptly can result in detoxification side effects. If you consume these on a regular basis, work on replacing those things with different foods. Instead of eating a donut for a snack, try a piece of fruit instead.

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