The ScoopMarch 2017

National Nutrition Month

Dear Saint Mary’s Community,

Welcome back from a refreshing break! We can’t wait to get started with the exciting

events Spring has to offer. This month we’ll be celebrating National Nutrition month, St.

Patrick’s Day, Spud Lover’s, and several other special promotions. Be sure to enjoy our fish and

vegetarian features on Fridays for Lent- I know we will!

Sincerely,

Your Chartwells Team

Your Campus Name Here

Community

The Positive PulseWith Sarah Nicklay MS RD, Chartwells Dietitian

Put Your Best Fork ForwardDid you eat your vegetables today? Everyone needs this reminder once and a while. March is

National Nutrition Month®, a nutrition education campaign put on annually by the Academy

of Nutrition and Dietetics. The theme for 2017 is “Put Your Best Fork Forward.” This is a

reminder that every bite makes a difference for your health. Over time, small changes in your

eating habits can have a big impact. Small changes are a sustainable and enjoyable way to shift

your lifestyle to a healthier one. Eat a variety of your favorite, healthful foods every day. Every

food can fit in a healthy diet. Just remember that how much you eat is as important as what

you eat. MyPlate is a great tool for balancing portion sizes of different foods to create a meal.

This month choose one or two habits to break and replace them with healthy alternatives.

Tracking what you eat and drink is a great way to get started eating mindfully. This simple step

causes you to reflect on what you ate and makes you feel accountable for your choices. With a little persistence you can eat your vegetables every day!

Superfoods: Leafy GreensLeafy greens, especially the dark green varieties, are rich in fiber, vitamins and minerals and tend

to be very low in calories, making them some of the most nutrient-dense foods you can eat.

Balanced BiteGreens are typically thought of in salads, but they can also be steamed, roasted,

grilled, or baked!

Salad Greens with Beets, Candied Walnuts, and Goat Cheese4 Medium beets- peeled and cut in slices

1/3 cup chopped walnuts

3 tablespoons white sugar

1 (10 ounce) package mixed baby salad greens

½ cup frozen orange juice concentrate

¼ cup balsamic vinegar

½ cup extra-virgin olive oil

2 ounces goat cheese

Yield 6 servings

1. Place beets into a saucepan, and fill with enough water to cover. Bring to a boil, then

cook for 20 to 30 minutes, until tender. Drain and cool.

2. While the beets are cooking, place walnuts and sugar in a skillet over medium heat,

stirring constantly until the sugar dissolves into a light brown liquid and coats the

walnuts. Remove walnuts from skillet, and spread them out on a sheet of aluminum foil

to cool.

3. In a small bowl, whisk together the orange juice concentrate, balsamic vinegar and

olive oil to make the dressing.

4. Place the salad greens in a large bowl. Sprinkle beets, dabs of goat cheese, and candied

walnuts on top. Toss with salad dressing or serve dressing on the side.

Nutritional analysis per serving Calories 350; Total Fat 26g; Protein 5g; Carb 25g; Fiber 3g;

Cholesterol 7mg; Sodium 107mg

Mardi Gras Dinner with Residence Life!

Saint Mary’s University of Minnesota

Identify an

associate of the

month or an

associate group

photo at an event.

Feature a seasonal

special item, a new

chef recipe, or a

photo from a

recent catered

event.

Superfood Dark Chocolate in the Cafe!

Cuisine

Culture

Your Campus Name Here

Ideas

Bored with eating the same sandwich and salad every day? Check out

https://new.dineoncampus.com/saintmarys/videos for creative ideas

for dining outside the box.

Retail Specials

St. Patty’s Day Specials Coming Soon!

Student Scoop

Exercise and You!Exercise has always been a key component to human body improvement and healthy living. This along with a active diet, then the body can maintain healthy growth improvement and energy benefits. In the Mayo Clinic’s, “7 benefits of regular physical activity” they outline a few critical benefits of physical activity.

1. Exercise controls weightAccording to Mayo Clinic on weight control from exercising. “Exercise can help prevent excess weight gain or help maintain weight loss.” Physical activity helps you lose weight faster and help you burn calories quicker.

2. Exercise combats health conditions and diseasesAccording to Mayo Clinic, “…being active boosts high-density lipoprotein (HDL), or "good," cholesterol and decreases unhealthy triglycerides.” which can benefit against diseases like cancer, stroke, depression, type 2 diabetes, and more.

3. Exercise improves moodAccording to Mayo Clinic, “Physical activity stimulates various brain chemicals that may leave you feeling happier and more relaxed.”…” which can boost your confidence and improve your self-esteem.”

4. Exercise boosts energyAccording to Mayo Clinic on exercising benefits on energy, “Regular physical activity can improve your muscle strength and boost your endurance.” added, “Exercise delivers oxygen and nutrients to your tissues and helps your cardiovascular system work more efficiently.”

5. Exercise promotes better sleepAccording to Mayo Clinic, “Regular physical activity can help you fall asleep faster and deepen your sleep.” You feel more refreshed and more energized with right amount of sleep of 7-9 hours per day to have a jump start to your mornings.

Source: Mayo Clinic. “Exercise: 7 benefits of regular physical activity” http://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20048389

Article by: Jovan NewsumMarketing Intern - Chartwells

People

The Scoop | Chartwells at Saint Mary’s University of Minnesota

700 Terrace Heights Winona, MN 55987 I www.dineoncampus.com/saintmarys

Collin Petschow: Collin is a cook

in the Toner Café, working hard

behind the scenes to make

delicious dinner meals. Collin has

worked for Chartwells for 5 years.

He has helped with several extra

tasks and picked up extra shifts

this month. Collin has a positive

attitude, is always willing to try

new things, and is very

dependable. Thank you for your

hard work Collin!