Health and Human Services Professional Development

Eating on a Budget: 5 Ways to Fill Your Belly When Your Wallet is Empty by   Natasha Chong Cole, MPH, RD   on   August 8, 2014 Eating healthy does not have to be expensive.  Here are 5 ways to stretch your food budget: 1.       Drink More Water Instead of spending money on bottled drinks, invest in a  filtered water bottle  and refill often! Bottled water is no different from tap water in terms of  safety . If you’re not a fan of plain water, here are some  tips  on how to make drinking water taste better. 2.       Plan Your Menus Check out deals at your local grocery store and plan meals based on what’s on sale. Create menus and  grocery lists  in advance and stick to your budget! 3.       Bulk Cook and Freeze Once you plan your menus then the next step is to find recipes that you can bulk cook and freeze. Bulk and  fr...

3 Diet Resolutions for the New Year by   Natasha Chong Cole, MPH, RD   on   January 19, 2015   With the start of 2015, many of you might have made New Year’s resolutions. Many times these resolutions involve getting into shape or cleaning up your diet. Unfortunately, most steps taken to achieve these goals only work as a quick-fix but don’t provide lasting results. Here are 3 resolutions you can start this year that are more likely to help you achieve your goals in the long run. 1) Eat More Fiber According to the 2010 Dietary Guidelines, the Adequate Intake for fiber is 25 grams per day for women and 38 grams per day for men. While that number may not sound like a lot, keep in mind that this is tough task (even for dietitians!). Fiber is important for heart and digestive health, but it can also help with weight loss by helping you feel full. Here are some great resources:  7 Foods That Will Make You Poop  and  16 Great High-Fiber Foods 2) ...

The morning of your job interview…just eat it. by   Natasha Chong Cole, MPH, RD   on   August 26, 2015   There are many ways that you can prepare for your job interview (see  here ), but one method of preparation that you may not have thought about involves nutrition. Here are 4 dietary tips to help you perform your best during your job interview: 1)       To Clear Your Mind Eat omega-3 fatty acids and antioxidants. Omega-3 fatty acids are important for brain health and  antioxidants  can enhance cognitive function. Excellent sources of omega-3 fatty acids include flaxseeds, chia seeds, walnuts, and fatty fish (like salmon and tuna). Foods high in antioxidants include grapes, blueberries, strawberries, blackberries, green tea, and red beans. 2)       To Give You Energy Eat lean protein and complex carbohydrates. These nutrients will help you stay full for longer and help regulat...

   Eat Oats for Breakfast and Get a Move On!         By Shaun Hurdelbrink and Natasha Co le Before college, eating healthy and staying physically active was a straightforward, stable routine for me. Cereal in the morning, PB&J for lunch, cross-country or swimming as exercise, then a well-balanced dinner made by mom or dad. College, however, was a whole new lifestyle and it became challenging to eat the healthy foods I wanted to and stay active. Many college students tend to face similar situations and gain weight over the course of their first few years on campus. According to NRC Research Press, “about 70% [of 131 college students studied] gained weight, averaging 11.7 ± 9.1 lbs.”1 Despite the great variation in the study’s results, there was nonetheless an upward trend in bodyweight and BMI throughout college students.                       However, there are s...