Stay Hydrated This Summer!

Stay Hydrated This Summer!

When it comes to leading a healthy lifestyle, hydration is key. Water is an essential for many of the body’s functions including temperature regulation, digestion, blood formation, and even helps our organs to absorb nutrients better. As college students we live a pretty busy lifestyle, which is why it’s important to stay hydrated as the day progresses. For those involved with sports, be sure to replenish your body before and after being active.

It’s recommended that you get at least 8 glasses of water each day, however, with a busy schedule this may not always seem plausible. You can actually take-in the fluids your body needs from the foods you eat. Be sure to include a lot of fresh fruit in your diet to increase your fluid intake. For those who are just plain bored by the taste of water, there is good news! Instead of sugary sodas and sports drinks, try making your own vitamin water. Made with fresh fruit and herbs, this great tasting beverage works to hydrate your body and keep you going.



  • ½ Pomegranate Seeds
  • ½ Cup Blackberries
  • 1 Cup Cherries (pitted)
  • Pinch of Sea Salt
  • 750 ml (25 oz) Purified Water + 1 tsp. Fresh Lemon Juice

Mix blackberries, cherries and pomegranate and add to mason jar. Stir in remaining ingredients. Refrigerate 4-6 hours.

Stop by our Make Your Own Vitamin Water table today from 2-5pm at the HUB!

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Nosh for Nutrition: Yogurt Parfait

I was running late this morning so I decided to have a late breakfast, early lunch. I love the yogurt bar in the dining hall. There are so many ways to customize your yogurt parfait. Today I chose plain yogurt with mandarin oranges and half a pear. I sprinkled on some dried cranberries and classic granola. Our organic yogurt comes from Stonyfield Farm based out of Londonderry, NH (70 miles from PSU) and our organic granola is sourced from GrandyOats in Brownfield, ME (64 miles from PSU)

Voila! You have a balanced breakfast.

What do you put in your parfait?

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Earth Day 2013

The first ever Earth Day was celebrated on April 22, 1970 and has been celebrated every year for the past 43 years. In 1970, the care-free sixties were over and people were starting to realize that the choices we make have a long lasting impact on the environment. This year will be no different as people from all over the country join together to participate in special celebrations of this planet we call home.
One of the biggest impacts we can make on the environment are the foods we choose to purchase and consume. It takes more fossil fuels to raise animals to eat than it takes to grow plant foods.
If all Americans were to go vegetarian for JUST ONE DAY it could save:
  • 100 billion gallons of water
  • 1.5 billion pounds of crops fed to livestock
  • 70 million gallons of gas
  • 3 million acres of land
  • 33 tons of antibiotics
If every American changed just ONE meal of chicken per week and substituted vegetarian foods instead, the carbon dioxide savings would be the same as taking more than half a million cars off of U.S. roads.
It’s as simple as starting out with one vegetarian meal per week. Here are some ideas:
Oatmeal with almond milk and blueberries
Whole wheat toast with peanut butter and banana
Vegetable Soup with piece of house made bread
Hummus with pita, carrots and cucumber slices
Vegetable stir-fry with tofu and rice
Veggie quesadilla with black beans, salsa and avocado

How will you celebrate Earth Day?

*NEW SERIES* Nosh for Nutrition

This is the first installment of a series of posts looking at the different foods I eat at Prospect Dining Hall at Plymouth State University and other dining halls throughout New England.

As a Sodexo employee, one of the perks of my job is getting to eat so many meals that have been carefully prepared for me (I do sometimes like to cook on my own ;)). Through these weekly posts, I hope to inspire people to try something new while thinking outside of the box in a space that sometimes feels all too familiar.

Breakfast: Two poached eggs on two slices of asiago cheese toast with a side of tabouleh and fresh fruit. This was a breakfast special created and served by Dana Perkins, one of our Prospect cooks. Stop by the grill and say hi!

Another great thing about Sodexo is that they realize the impact of their business on the environment. The use of local foods is a huge initiative within Sodexo and is important to us here at PSU. Buying local foods keeps money within the local economy, helps the environment by lessening our carbon footprint and are often more nutritious because the foods are fresher and closer to the source.

This meal was made of eggs from Pete & Gerry’s cage free eggs in Monroe, NH ( and bread from Mountain View Manna Bread in Ashland, NH (

Try the local flavor!

What did you eat for breakfast?



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Why Can’t I Stop Eating at Night?

By: Lindsey Bandoian, Applied Nutrition for Healthy Living Fall 2012

The article, Ask Healthy Living: Why Can’t I Stop Eating At Night? is a common question wondered by a majority of people. At one point or another, we are all guilty of raiding the fridge in the wee hours of the night, but what happens when it starts becoming a recurring theme in the night? There are endless possibilities as to why people cannot refuse the temptation of a midnight snack. In today’s hectic lifestyle people are often stressed and anxious, which are two symptoms that tend to disrupt sleep cycles. When sleep cycles are disrupted, people become cranky and have a tendency to resort to food for emotional comfort.

            This article further enhances a logical explanation to why people crave food at night as it could be night eating syndrome. Night eating syndrome is also known as “midnight hunger”, as it is an ongoing, persistent pattern of late-night binge eating. The article states that night-eating syndrome has not yet been formally defined as an eating disorder, but a recent study suggests that more than a quarter of people who are overweight by at least a hundred pounds suffer from night eating syndrome. In America alone, there are twelve million people considered to be severely obese, which is defined as more than one hundred pounds overweight, this means that statistically, night eating syndrome is a diagnoses for millions of Americans.

Night eating syndrome is when the body’s clock is on one schedule for being awake and asleep and a different schedule for feeling hungry. The article, Night eating syndrome: effects of brief relaxation training on stress, mood, hunger, and eating patterns authored by, Pawlow, O’Neil, and Malcolm conjure similar reasoning’s to the article, that most people who suffer from night eating syndrome have little or no appetite for breakfast, so the first meal is not even consumed until several hours after waking up due to not feeling hungry or being upset about how much was eaten the night before. These patterns are what cause a discrepancy between the body’s clock schedule of being awake and asleep and a different schedule for feeling hungry. It is essential for the body to eat continuously throughout the day to stay energized rather than obtaining an overload of calories in one meal. Skipping meals and restricting calories are proven to create bodily cravings. Therefore, if one does not receive enough sleep at night, the hormones that control hunger and satiety increase and decrease which create an unnatural imbalance in the body. This unnatural balance will create a desire for a person to reach for high fat, salty, sugary foods for an instant rush of energy that the body is lacking from quality sleep.

            Night Eating Syndrome is an important issue to be aware of because the obesity rate is steadily increasing which will undoubtedly increase the diagnosis of night eating syndrome. Night eating syndrome may be an unconscious attempt to self-medicate mood problems but treatment such as stress reduction programs are proven to decrease the symptoms and help people on the right track to a healthier happier lifestyle. If the diagnosis of night eating syndrome was made more aware to people, maybe people would stop ignoring the issue and focus on their health by seeking the treatment that is needed.

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