The Iowa Academy, an affiliate of The Academy of Nutrition and Dietetics, is a not-for-profit professional organization of over 900 members including registered dietitians, dietetic technicians, and dietetic students.

We promote and enhance our profession through various activities and help to improve the lives of Iowa citizens through evidence-based practices.


MONTHLY NEWSLETTER

Stress Awareness Month

April is here in full bloom! Okay, maybe not quite FULL bloom. It began a little chilly, but what better way to start the month than with Easter this year! April is a busy month for students and families. Whether you’re preparing for finals, planning a graduation party, or family vacation, this will likely bring unwanted stress. It’s not easy and many people have different ways of dealing with stress, but oftentimes food is a major player that is abused when individuals are under a lot of stress. There is evidence that our Western diet, composed primarily of refined carbs (i.e. white breads and pastas) and processed foods (i.e. pre-packaged items) may actually worsen stress and overall poor moods.

Instead diets high in lean proteins, fruit and veggies is the way to go! A few things to
keep in mind: beware of fad diets that cut out whole food groups. Eliminating complex
carbs (i.e. whole grains, starchy veggies, beans, lentils) may lower your mood making it more difficult to cope with stress and choose the right foods. This only perpetuates SOS, or what I like to call, the Sycle of Stress. By including many varieties, colors, and textures of food, you’re exposing your body to more nutrients for fuel as well as offering nutrients needed to calm the mind. It’s a win-win!

This leads into the importance of mindful eating. It’s so easy to grab ready-to- eat
items, like chips and energy drinks, that will fill you up and save you time preparing meals. Opt for fresh produce instead like apples, bananas, carrot sticks, pea pods, etc.

These items are also ready-to- eat and will save you the headache in the long run by
coming down off the dizzying sugar rush. If low blood sugar is an issue for you and you find you’re often hungry, try eating more frequent smaller meals that are more nutrient dense to keep you fuller longer.

Read through our list of examples, some may surprise you!

Read Entire Newsletter


LATEST MEDIA SEGMENT

  • Media Spokesperson: Rachel Wall on KCRG News 9

    National Soyfoods Month
    April is National Soyfoods Month! Soyfoods can play an important part in a healthy, well-balanced diet to nourish the body with high-quality protein.

  • Tips

    Facts about Soy:

    • Soyfoods – includes items such as soybeans, edamame, tofu, soymilk, and soy-based foods, such as veggie burgers, protein bars, and cereals.
    • Soy is very nutritious – one-half cup cooked soybeans contains: 29% daily value (DV) protein, 21% DV fiber, 25% DV iron, 14% DV calcium, and at least 9% DV of 10 other essential vitamins and minerals. Soy protein is a plant protein with all 8 essential amino acids, making it equivalent to animal protein.
    • Isoflavones – the compounds in soy which have captured attention are phytoestrogens (plant estrogens). Although similar in some ways to estrogen, they act very differently in the body than estrogen and may have a variety of positive effects on health.
      • Soy for men’s health: no scientific evidence soyfoods cause feminizing effects in men. Soy intake may help protect against prostate cancer (reference).
      • Soy for women’s health: according to The American Institute for Cancer Research, the latest science shows soy consumption either has a slightly protective effect or no effect on breast cancer risk.

    Ideas for Incorporating Soyfoods:

    • Servings: studies show 2-4 servings a day is safe:
      • 1 cup soymilk or cultured soymilk “yogurt”
      • 1/2 cup cooked soybeans, edamame, tempeh or tofu
      • 1/3 cup soynuts
      • Soy rich nutrition bar or veggie burger
    • Add into recipes:
      • Soymilk – use in smoothies, on cereal/oatmeal, or in coffee
      • Edamame – add into any dish you add frozen vegetables such as soups, stir-fries, or casseroles
      • Soynuts – sprinkle on yogurt or add in your favorite trail mix
  • Recipe

    Teriyaki Rice Bowl

    Ingredients

    • 2 teaspoons oil (canola or vegetable)
    • 3/4 pound boneless chicken, beef, or pork (cut into strips)
    • 2 cloves garlic, minced or 1/4 teaspoon garlic powder
    • 2 cups water
    • 1/2 cup low sodium teriyaki or soy sauce
    • 2 cups instant brown rice, uncooked
    • 1 package (14 to 16 ounces) frozen stir fry vegetables
    • 1 cup frozen edamame

     

    Instructions

    1. Heat oil in large nonstick skillet on high heat. Add meat and garlic. Cook and stir 5 minutes.
    2. Add water and teriyaki or soy sauce and stir. Bring to a boil. Stir in rice. Return to boil. Reduce heat to low and cover. Simmer 5 minutes.
    3. Stir in frozen vegetables and edamame. Heat until vegetables are hot (about 5 minutes).
    4. Let stand 5 minutes. Fluff with a fork.

     

    Tips

    • Use leftover (or planned-over) cooked meat if desired.
    • Freeze individual portions for lunch if a microwave is available for reheating.

     

    Serves: 6 (1 cup per serving) | $0.91 per serving

    Nutrition information (per serving): 230 calories, 3.5g total fat, 0g saturated fat, 30mg cholesterol, 510mg sodium, 33g total carbohydrates, 3g fiber, 7g sugar, 19g protein

    Recipe courtesy of ISU Extension and Outreach’s Spend Smart. Eat Smart. website: https://spendsmart.extension.iastate.edu/

     

    Resources:
    https://blogs.extension.iastate.edu/spendsmart/2014/02/24/edamame/
    http://www.soyfoods.org/about-us/soyfoods- month


 



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