Fall Into Health

FALL INTO HEALTH
Fall Vol 5, Issue 1
FNSO NEWSLETTER
Editors: Sara Azarian, Whitney Hames
GET PACKING: MAKE A HEALTHY LUNCH ON-THE-GO
NOTE FROM THE

EDITORS
The air is cool, school is in full
swing, and Fall has officially
arrived to beautiful Southern
Indiana. As the leaves start to
turn, take a few moments to read
through this issue and discover
ways you can make a change to
your health this season. From
packing your own lunch, to
raking leaves outdoors; there are
numerous steps you can take
each day to improve your health.
October is National Child Health
Month and Health Literacy
Month!
Check out the links below to learn
more:
KidsEatRight.org
HealthLiteracyMonth.org
USDA.gov
DID YOU KNOW?

By Brittany Craney
According to the most recent

findings of the National Survey of
Childrens Health, 86% of Indiana
children are considered to be in
excellent or very good health
compared to the national average of
84.2%. However, 31.5% of Hoosier
kids between 10-17 years old are
overweight or obese and 55.1% of
children age 1-5 watch 1 hour of
television or video games a day.
Source: http://mchb.hrsa.gov
By Emily Patton
As college students, we are all busy, all of the time. From running between
classes, work, meetings, and being involved outside of academics, it can be
tough to find the time and money to eat a healthy lunch. Here are a few tips
on how you can save money and pack a healthier, delicious lunch every day!
Make a sandwich or wrap using lean deli meat and low-fat

cheese, peanut or almond butter and banana slices for an easy,
affordable lunch entre.
Choose whole-grain or 100% wheat tortilla wraps and pita at
the grocery to add another healthy factor to your meal.
Make lunch packing much more convenient by preparing
before the week begins. Buy sandwich and snack size baggies for
less than $2 and prepare sliced veggies and fruit for the week. Store
in the refrigerator until youre ready for a nutritious snack or need to
pack a quick lunch!
As college students, we may find that we are snacking more
than eating actual meals. Here are some healthy items that often
come in bulk sizes and are typically more affordable and last longer:
Veggie and fruit packs
Low fat yogurt cups
String or cubed cheese
Low sodium pretzels
Dry cereal
Granola bars
Popcorn
Raisins or other dried fruit
Almonds, walnuts, peanuts
Packing lunches instead of eating on campus can cut back on costs
dramatically! A salad at Cyclone Salads can cost up to $7 (including protein)
and be gone in one sitting or meal. However, a bag of romaine salad and two
or three of your favorite vegetables can cost around $5 from the grocery and
last longer than one meal!
Finally, put an end to sodas! Sodas can cost almost $2 each on campus and
water is always free and the healthier choice.
Health is like money- we never have a true

idea of its value until we lose it. Josh Billings
HEALTHIER HALLOWEEN TREATS

By Shea Ellison and Allie Warner
What treats come to mind when you think of Halloween? Candy

bars, candy, cupcakes, and popcorn balls? Most of these treats are
loaded with sugar, trans fats, artificial flavorings and dyes. If
youre craving healthier options for your trick-or-treaters, check
out the recipes below and whip up a treat thats healthy, not
scary!
Candy Corn Parfait
1 serving
In a parfait glass or clear cup, layer ingredients beginning with

the pineapple on the bottom.
Ingredients:
cup Pineapple chunks (canned in 100% fruit juice or fresh)
1 c canned mandarin oranges, drained
3/4 c Low-fat vanilla yogurt
Nutrition Info: 228 calories per serving, 2.8 g fiber, 13.5 g

protein
Pumpkin Pie in a Mug 1 serving
Ingredients:
cup pumpkin puree, canned
1 large egg, whites only
1 packet of stevia or sugar substitute
1 tsp pumpkin pie spice
For crust: 1 Tbs margarine, 1 Tbs shredded coconut, and 1 Tbs almond or whole wheat flour
Directions:
Melt butter in a coffee mug for approx. 30 seconds. Stir in coconut and flour. Press mixture into the bottom of mug to
form a crust.
In a separate bowl mix the pumpkin puree, egg white, pumpkin pie spice and stevia together until smooth.
Pour pumpkin mixture into mug and cook in the microwave for 2 minutes. If center is still wet after 2 minutes, cook for an
additional 20-30 seconds. Top with pecans, cinnamon, or light whipped topping and enjoy!
Nutrition Info: 159 calories per serving, 5 g fiber, 6 g protein
FEEL THE BURN: WHAT IT TAKES TO BURN 100 CALORIES

By Whitney Hames
Dont let cooler weather deter you from stepping outside and staying fit this season! Check
out these simple, quick activities that will burn 100 calories in no time!
Walk the dog- 18 minutes

Rake leaves- 21 minutes
Toss a football- 35 minutes
Take the stairs- 14 minutes
Jump rope- 8 minutes
Cook a meal- 33 minutes
Source: http://sparkpeople.com and http://livestrong.com

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FALL INTO HEALTH

Fall Vol 5, Issue 1

GET PACKING: MAKE A HEALTHY LUNCH ON-THE-GO

NOTE FROM THE

DID YOU KNOW?

According to the most recent

Make a sandwich or wrap using lean deli meat and low-fat

Health is like money- we never have a true

HEALTHIER HALLOWEEN TREATS

What treats come to mind when you think of Halloween? Candy

Candy Corn Parfait

In a parfait glass or clear cup, layer ingredients beginning with

Nutrition Info: 228 calories per serving, 2.8 g fiber, 13.5 g

Nutrition Info: 159 calories per serving, 5 g fiber, 6 g protein

FEEL THE BURN: WHAT IT TAKES TO BURN 100 CALORIES

Walk the dog- 18 minutes

Source: http://sparkpeople.com and http://livestrong.com

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