NUTRITION WITH NATHAN
Nathan Slinkard MS, RD, LD

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Healthy Choices Made Easy
You may ask yourself: "How am I supposed to make healthy food choices when there are so many mixed messages about nutrition today?!?" How often do you hear words like detox, keto, paleo, and alkaline thrown around and wonder what works and what doesn’t? The truth is that experimenting with fad diets on your own can range from time-consuming and difficult to downright dangerous!

The best decision is to work with experienced health professionals. When it comes to making healthy food choices, registered dietitians (RDs) are the ultimate experts at providing trusted, evidenced-based advice. Meeting with a registered dietitian can be pretty expensive, but did you know that students can schedule FREE one-on-one visits with the campus RD? Email me at slinkard-nathan@aramark.com or call 501-733-6854 to set up a consultation or get support achieving your goals. I am in office year round and look forward to meeting you!

 


Boost Your Immune System with Probiotics
Flu season is in full swing, and no one has time to get sick during finals and the holidays.Keeping your immune system strong during thisseason is extra important so you don't get sick!  Did you know that our immune system is largely influenced by thousands of different species of bacteria that live in our gut? A total of around 100 trillion bacteria reside in our intestines, and research has found that they affect brain function, body weight, and gut health.  

Probiotics are known as the "good" bacteria our gut needs. They help to promote healthy digestion, inhibit harmful bacteria, and boost immune function so your body can resist and fight off sickness better.  Two great ways to boost your levels of good bacteria are to consume foods that naturally contain probiotics or to eat prebiotics.  Prebiotics are foods rich in dietary fibers that feed the probiotics (healthy gut bacteria). Foods such as garlic, onions, asparagus, bananas, apples, and many other fruits and vegetables are good sources of prebiotics.

Probiotic-containing foods include fermented dairy products like yogurt, kefir, aged cheeses and any products that contain live cultures.Non-dairy options with plenty of probiotics include: kimchi, tempeh, miso, sauerkraut, kombucha and pickles. For more information on how to keep your immune system strong, click here.

 



Sweet Potato Smash
Ingredients

4 each ciabatta rolls whole grain
1/2 cup cranberry sauce
1 1/2 oz baby arugula
1 cup sweet potatoes mashed
5 oz goat cheese crumbled

Instructions
Split ciabatta rolls.
Spread cranberry sauce on bottom.
Top with baby arugula, mashed sweet
potatoes, and goat cheese.
Cut diagonally in half

Click here for full nutrition facts.
Discover more great recipes at Aramark.com/FYP365

4 servings | 580 calories per serving


5 Healthy Holiday Tips

Can you enjoy the holidays and still be healthy? The answer is, YES! The key is maintain good habits.

1. Eat until you're full, then stop. It's easy to eat until you are stuffed and then feel sick afterwards. Listen to your body and learn to notice when you are full.

2. Practice mindful eating. Be aware of what you are eating and when you are eating. Avoid mindlessly snacking throughout the day, and be intentional when you eat.

3. Get moving. Even if you can't make it to the gym, you can still find ways to get your body moving. Take your dog for a walk, do some yoga, or go for a short walk after eating.

4. De-stress and enjoy the season. Take a moment during each day to be grateful for things in your life. Embrace the holiday season and enjoy time with family and friends.

5. Don't feel guilty. Holidays are often filled with lots of good food. Let yourself enjoy these foods without feeling guilty! If you ate too much for one meal, just focus on eating better for the next and keep your body moving.


About Healthy for Life 20 by 20
As part of our Healthy for Life® initiative, we are proud to be working with the American Heart Association to improve the health of Americans 20% by 2020 through healthy menu innovation, consumer and employee awareness & education and community based programs.

Visit aramark.com/fyp365 to discover recipes, expert tips from chefs and dietitians, and more!

Nathan Slinkard MS, RD, LD
Have questions? Interested in a nutrition consultation?
Contact Nathan at slinkard-nathan@aramark.com or 501-733-6854