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Woman choosing frozen food from a supermarket freezer

MNDGP student blog by Vanessa Seuferer

Let鈥檚 face it- frozen foods have had a bad reputation for being high in sugar, high in sodium, and 鈥渘ot as healthy鈥� as fresh produce. Now it鈥檚 time to defrost the truth. Frozen foods can actually help you save time on meal prepping, cut down food waste, and even reduce your grocery bill! In fact, in a two-week long experiment, 18 out of 20 families found that frozen ingredients are almost 30% better value than fresh, and across the study there was a total saving of $996.11 when using frozen ingredients (Adcock, 2023). By the end of this blog, you鈥檒l be walking down the freezer aisle with fresh eyes and a whole new perspective! Ready to rethink your freezer? Let鈥檚 dive in!

A big misconception about frozen food is that they are less nutritious than fresh. But here鈥檚 the cold, hard truth: freezing fruits and vegetables actually help preserve their nutrition! Fruits and vegetables are picked at their peak ripeness and flash-frozen, which contains all the antioxidants, vitamins, and minerals. On the other hand, fresh produce is picked early so it can survive transportation and by the time you purchase it at the store it may already be losing its nutritional value (Jane, 2017).

It is important to look at the ingredients list when reviewing the label.听 For example, if you鈥檙e buying frozen broccoli, make sure the only ingredient is broccoli. When reading the ingredients label make sure you check for any added sugars, by purchasing 鈥渦nsweetened鈥� versions.听While looking at the ingredients, you can also check the sodium content. Sometimes frozen veggies will have seasonings or sauces on them, which usually increases the sodium content. If you like seasoned veggies, you can always buy plain frozen vegetables and add your own seasoning at home.听A great option for extra flavor is Mrs. Dash seasoning, there are a variety of different flavors such as original and lemon pepper! Mrs. Dash adds flavor without increasing the sodium content of your food!

Don鈥檛 forget about frozen protein options! Frozen meats are amazing to keep in your freezer as a great way to add extra protein to your meal. Some options include frozen chicken breasts, shrimp, and white fish or salmon. Be mindful about breaded or heavily seasoned meats, these often contain more sodium. Look for minimal seasoned items so you can add your own flavor at home!

Now let鈥檚 talk about meal prepping. Sometimes it takes at least two hours or longer to meal prep for the week, now imagine if it only took 45 minutes or less. Think about it, frozen foods don鈥檛 need to be washed, peeled, or chopped, they just need to be warmed up! Another great benefit of using frozen ingredients is that you could easily make double or triple the amount of food for later in the week in just a short amount of time.

A quick and easy stir-fry using frozen ingredients:

Ingredients:

• 1听lb听frozen boneless chicken breasts (thawed) and sliced into bite sized pieces

• 3/4cup听chicken broth
• 3听tbsp听soy sauce
• 2.5听tbsp听Brown Sugar
• 1听tbsp听sesame oil
• 1听tbsp听sesame seeds
• 1听迟产蝉辫听肠辞谤苍蝉迟补谤肠丑
• 2听tsp听minced fresh ginger
• 3听cloves听garlic, minced
• 4-6听cups听of frozen vegetables

Instructions

• In a medium bowl whisk together chicken broth, soy sauce, brown sugar, sesame oil, sesame seeds, cornstarch, ginger, garlic and pepper flakes if using.
• Wash and prepare vegetables by chopping into bite sized pieces.
• Place chicken, along with only 4 tablespoons of marinade in separate bowl or bag and let marinate for 15 minutes.

(happymoneysaver, 2023).

Not only are frozen foods great for meal prepping, but they also help reduce food waste! In fact, the average American household of four is throwing away $120 each month in the form of uneaten food (Gunders, 2022). But there is a way to reverse this! Frozen foods have a way longer shelf life than fresh produce and they also help with portion control. If you only need a cup of berries, take a cup and put the rest back, no harm done!

Frozen food doesn鈥檛 deserve a bad reputation, by switching over to frozen ingredients you can save time and money on meal prepping, cut down on food waste, and still make super nutritious meals. Nutritious, convenient, and budget-friendly meals are closer than you think 鈥� often just a freezer door away.

Resources

Brown, M. J. (2017, June 15). Fresh vs frozen fruit and vegetables – which are healthier?. Healthline. https://www.healthline.com/nutrition/fresh-vs-frozen-fruit-and-vegetables

Adcock, P. (2023, May 9). Shoppers reduce their waste by nearly half (47.5%) by buying frozen food. LinkedIn. https://www.linkedin.com/pulse/shoppers-reduce-waste-nearly-half-475-buying-frozen-food-adcock-cmrs

Freeze more. waste less. (n.d.). https://www.nrdc.org/stories/freeze-more-waste-less

Karrie. (2023, March 9). Homemade freezer stir Fry Meal. Happy Money Saver. https://happymoneysaver.com/homemade-freezer-stir-fry/

RD, C. J. (2018, July 1). Dietitian鈥檚 guide to navigating the frozen food aisle at the grocery store. Chef Julie Lopez, RD. https://chefjulierd.com/navigating-frozen-aisle-grocery-store/

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Fish is an excellent component to a healthy and well-balanced diet. Not only is fish full of protein, but fish also contains many important vitamins and minerals including vitamin D, fish is also low in saturated fats, and high in Omega-3 fatty acids. Fatty fish have many positive effects on health such as promotion of heart health, brain function, and weight management.

What Types of Fish are Classified as Fatty Fish?

Fatty fish are typically cold-water fish that have more fat storage to survive in the colder temperatures. There are a wide variety of fatty fish that can be added into your diet to reap the health benefits. Salmon, sardines, canned tuna, cod, herring, and mackerel are all excellent options. The American Heart Association recommends including three ounces of cooked fatty fish to your diet twice a week.

What are Omega-3 Fatty Acids and What are the Health Benefits?

Omega-3 Fatty Acids are a type of polyunsaturated fat that cannot be created in the body; therefore, it is essential that Omega-3 Fatty Acids are included in the diet. Omega-3 ‘s have many important functions in the body, such as building cell membranes in the body and affecting the function of these membranes, providing a starting point for making hormones that regulate blood clotting, contraction and relaxation of artery walls, and inflammation (Omega-3 Fatty Acids: An Essential Contribution).

Omega-3 Fatty Acids are a heart-healthy fat and eating plenty听of fatty fish high in Omega-3 ‘s can help prevent heart disease. These beneficial fatty acids can lower blood pressure and heart rate, and when consumed in higher amounts, can lower triglycerides and may ease inflammation (Fish: Friend or Foe). There are two types of Omega-3 Fatty Acids found in fish, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). According to the American Heart Association people who consume 2-3 grams of the two Omega-3 Fatty Acids reduced their systolic and diastolic pressure by 2mmHg compared to those who were not consuming 2-3 grams of EPA and DHA daily (American Heart Association, 2022).

The Adequate Intake (AI) that is set for Omega-3 Fatty Acid is 1.6 grams for males aged 19-50 and 1.1 grams for females aged 19-50 (Department of Health and Human Services). A research article published by British Medical Journal Open stated that over 68% of Americans do not receive adequate amounts of Omega-3 Fatty Acids through their diet (Murphy, et al.). Signs and symptoms of an Omega-3 fatty acid include skin irritation, dry eyes, joint pain, and thinning hair (Panoff, 2021 ).

Health Benefits of Vitamin D

Vitamin D is used in the body to build and maintain healthy bones, is anti-inflammatory, an antioxidant, supports immune health, muscle function, and brain activity. Not many foods naturally contain Vitamin D, luckily, fatty fish such as salmon, mackerel, or sardines contain vitamin D. Studies show that individuals that get adequate vitamin Din their diet may have slower bone mineral loss which can help prevent conditions such as osteoporosis.

The Recommended Daily Amount (RDA) for Vitamin D for both male and female adults 19 years and older is 600 IU. For adults that are over the age of 70, the RDA increased to 800 IU (Vitamin D) due to the aging population losing bone density and an increased risk of osteomalacia and osteoporosis. Vitamin D deficiency is a common problem in the United States with 35% of adults not receiving adequate amounts of Vitamin D (The Cleveland Clinic, 2022). Signs and symptoms of a deficiency in adults include bone pain, fatigue, muscle weakness, cramps, and aches. Vitamin D deficiency in children can lead to Rickets and lead to incorrect growth patterns due to bent or bowed bones, deformities in joints, bone pain, and muscle weakness (The Cleveland Clinic, 2022).

How Does Fatty Fish Promote Brain Health?

As previously mentioned, there are two types of Omega-3 found in fatty fish, EPA and DHA. Docosahexaenoic acid (DHA) is essential to keep your brain functioning efficiently. Low levels and deficiencies of DHA have been linked to memory issues and even linked to Alzheimer’s diseases with long term deficiencies (Academy of Nutrition and Dietetics, 2022). Maintaining a consistent intake of adequate intake of DHA long term may reduce the risk of declined cognitive function.

Hooked on Health

Overall, fatty fish has many health benefits and can fit well into a balanced and healthy diet. By including three ounces of cooked fish in your diet twice a week you can reap the beneficial properties of fatty fish. The benefits of fatty fish include the promotion of heart health, brain function, and weight management. Fatty fish is packed full of vitamins and minerals and provides adequate amounts of Vitamin D and Omega-3 fatty acids. For inspiration on how to include fatty fish into your diet, try this recipe from the Academy of Nutrition and Dietetics.

Recipe for Fatty Fish: Napa Valley Glazed Salmon Ingredients:

• 2 tablespoons honey
• 1 teaspoon dried thyme – 2 teaspoons Dijon mustard
• 1 teaspoon finely grated lemon zest 1 teaspoon white pepper
• 1 录 pounds salmon, cut into 4 pieces

Directions:

1) Preheat oven to 350掳F.

2) Combine the honey, thyme, mustard, lemon zest and pepper in a small bowl. Arrange the salmon, with the skin side down, in a shallow roasting pan lined with cooking foil. Using the back of a spoon, spread the honey mixture to coat the top of each fillet.

3) Bake, uncovered, for 20 minutes, or until the internal temperature reaches 145掳F and flesh is opaque and flakes with a fork

Resources

Academy of Nutrition and Dietetics (2022, June 6). Brain Health and Fish. Eatright.org. Retrieved February 20, 2025, from

Academy of Nutrition and Dietetics (2018, October 6). Napa Valley Glazed Salmon Recipe. Eatright.org. Retrieved February 18, 2025, from

American Heart Association (2022, June 1). Consuming about 3 grams of Omega-3 fatty acids a day may lower blood pressure. American Heart Association News. Retrieved February 18, 2025, from

Department of Health and Human Services (n.d.). Omega-3 Fatty Acids. National Institutes of Health. Retrieved February 20, 2025, from

Harvard T.H Chan School of Public Health (n.d.). Fish: Friend or Foe. The Nutrition Source.Retrieved February 18, 2025, from https://nutritionsource.hsph.harvard.edu/fish/ Harvard T.H Chan School of Public Health (n.d.). Omega-3 Fatty Acids: An Essential Contribution. The Nutrition Source. Retrieved February 18, 2025, from 丑迟迟辫蝉://苍耻迟谤颈迟颈辞苍蝉辞耻谤肠别.丑蝉辫丑.丑补谤惫补谤诲.别诲耻/飞丑补迟-蝉丑辞耻濒诲-测辞耻-别补迟/蹿补迟蝉-补苍诲-肠丑辞濒别蝉迟别谤辞濒/迟测辫别蝉颅 of-fat/omega-3-fats/

Harvard T.H Chan School of Public Health (n.d.). Vitamin D. The Nutrition Source. Retrieved February 20, 2025, from

Mayo Clinic (2023, August 25). Omega-3 in fish: How eating fish helps your heart. Retrieved February 18, 2025, from 丑迟迟辫蝉://飞飞飞.尘补测辞肠濒颈苍颈肠.辞谤驳/诲颈蝉别补蝉别蝉-肠辞苍诲颈迟颈辞苍蝉/丑别补谤迟颅 disease/in-depth/omega-3/art-20045614

Murphy, R. A., Devarshi, P. P., Ekimura, S., Marshal, K., & Mitmesser, S. H. (n.d.). Long-chain omega-3 fatty acid serum concentrations across life stages in the USA: An analysis of NHANES 2011-2012. British Medical Journal Open. Retrieved February 20, 2025, from

Panoff, L., MHP,RD (2021, January 6). 5 Signs and Symptoms of Omega-3 Deficiency.Healthline. Retrieved February 20, 2025, from

The Clevland Clinic (2022, August 2). Vitamin D Deficiency. The Cleveland Clinic. Retrieved February 20, 2025, from

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Fall graduation
We had 163 graduates earn their degrees in December! Their persistence and dedication inspires us. We can’t wait to see their unique talents and abilities shape our communities for many years to come.
Congratulations to the class of 2023!

Nightingale Ceremony

The Nightingale ceremony is such a unique and special event. The soon-to-be-nurses recited the Nightingale pledge and were pinned by their loved ones. They have committed themselves to provide compassionate, person-centered care for all of their patients.

ASR spring cohort

91香蕉视频鈥檚 Associate of Science in Radiography (ASR) program has been approved to launch an annual spring cohort! The inaugural class will begin this month. Best wishes to new students starting this spring!

Student DAISY Award Winner

Congratulations to our student DAISY award winner for the fall semester, Desirea Buerge! Desirea is a student in our BSN Accelerated program.

The DAISY award winner is given to a student who exemplifies what it means to go above and beyond expectations. They can be nominated by faculty or by other students. Congrats, Desirea!

Important hotline numbers to note

In a crisis or feeling distressed? There is free and confidential support available to help you. Representatives are ready to help with resources to address your situation with the hotline numbers listed below.

• National Suicide Prevention Hotline: 988
• Domestic Violence Hotline: 1-800-799-7233
• Crisis Text Line: 741741
• Crisis Hotline for Southwest Missouri: 1-800-494-7355
• 24-hour Burrell Behavioral Crisis Center: 417-893-7735
• Cox North Security: 417-269-3715
• Cox South Security: 417-269-6120

听

How to submit news for future editions of The Chronicle

If you would like to submit 91香蕉视频 related news to be considered for the next edition of The Chronicle, please send an email to Kyle.DeVries@coxcollege.edu.

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The new year provides an opportunity to take stock of what happened in the previous year and make adjustments. We wish you the best in whatever you鈥檙e striving for this year.

Here鈥檚 to 2022!

Fall graduation

In December, 155 graduates completed their journey at 91香蕉视频 and are moving on to pursue the careers they always dreamed of! It was so great to return to in-person ceremonies. Celebrating our graduates alongside their families and friends is a special privilege.

If you would like to view the videos for each ceremony, they can found below!

Master鈥檚 Programs:

Associate Programs:

Bachelor鈥檚 Programs:

Donations for 91香蕉视频 scholarships

91香蕉视频 received two very generous donations in December to use towards scholarships. We are so thankful for the organizations who believe in our students, and for the 91香蕉视频 Foundation for making it all possible. We鈥檙e surrounded by wonderful, generous people in southwest Missouri.

The Skaggs Foundation awarded a $59,752 grant that will fund four, one-year scholarships for senior nursing students!

The second donation came from The Jeanette L. Musgrave Foundation who gifted $25,000 for nursing students!

Students lend a helping hand

We had to take this opportunity to brag on our students! If you鈥檝e spent time at any 91香蕉视频 facility, you have probably seen our students wearing green scrubs. Green scrubs are less common, so students know they represent 91香蕉视频 in the community or when they go to clinicals.

This candid photo was sent to us recently. It shows two students helping someone with a flat tire at Cox South. They didn’t know this photo was taken, and they didn’t stop until the job was done.

We’re proud, but not surprised, to see them helping someone in need and not expecting anything in return. Their passion is people, and that’s why they will make incredible health care professionals someday soon! Thanks for showing what it means to wear the 91香蕉视频 green!

91香蕉视频 Fitness Centers

Have you been thinking about getting back into the gym? Now may be a good time! The 91香蕉视频 fitness centers are offering a great deal to 91香蕉视频 students and employees in the month of January! If you sign up for a membership in January, you get $50 off on top your student/employee discount.

Important hotline numbers to note

In a crisis or feeling distressed? There is free and confidential support available to help you. Representatives are ready to help with resources to address your situation with the hotline numbers listed below.

• National Suicide Prevention Hotline 1-800-273-8255
• Domestic Violence Hotline 1-800-799-7233
• Crisis Text Line 741741
• Crisis Hotline for Southwest Missouri 1-800-494-7355
• 24-hour Burrell Behavioral Crisis Center 417-893-7735
• Cox North Security 417-269-3715
• Cox South Security 417-269-6120

How to submit news for future editions of The Chronicle

If you would like to submit 91香蕉视频 related news to be considered for the next edition of The Chronicle, please send an email to Kyle.DeVries@coxcollege.edu.

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Thanksgiving seems to come at the perfect time every single year. For many, Thanksgiving is a little break from the madness of everyday life and an opportunity to stop and think about why we do what we do.

Ultimately, we all just want to make life a little better for ourselves, and more importantly, the ones we love. We hope you were able to spend some time with family & friends, and that you鈥檙e feeling refreshed as the semester winds to a close.

2021 Fall Commencement

Our three most recent Commencement ceremonies were done virtually, but this semester brings the return of in-person ceremonies! We understand COVID-19 has not gone away, so we will be taking extra precautions to make sure social distancing guidelines are upheld. Here is a quick outline of what graduation will look like this semester.

Three celebrations will take place on Friday, December 17 at Drury University鈥檚 O鈥橰eilly Family Event Center.

• Master鈥檚 Programs beginning at 9am
• Associate Programs beginning at 11am
• Bachelor鈥檚 Programs beginning at 1pm

Programmatic pinning will be incorporated into the ceremonies, and each graduate will be pinned by an individual of their choosing.

We are so happy to be returning to an in-person setting to celebrate our students鈥� accomplishments! We hope to see you there.

New 91香蕉视频 team member

Our new Admissions Counselor is Jill Latimer!

Jill graduated from Cameron University in Southwest Oklahoma with her Bachelor of Arts in Strategic Communications. She is new to higher education, having spent most of her professional career serving as the director for substance use prevention grants. She loves talking to and making connections with people and is excited to use her skills to help prospective students through each step of the admissions process and start their journey towards a career in healthcare!

Welcome Jill, we're happy you're here!

Steve Edwards to retire

91香蕉视频 President and CEO, Steve Edwards, announced he will be retiring in May 2022. We are so thankful for Steve鈥檚 outstanding leadership and his 30 years of service to 91香蕉视频. He was a voice of transparency and courage during the COVID-19 pandemic, and he risked his own safety and well-being to fight against misinformation online and in our community. Southwest Missouri is a better place because of his leadership, and we wish him the absolute best in his next chapter of life.

If you would like to read Steve鈥檚 retirement announcement, you can do so here:

91香蕉视频 alumnae in the field

Congratulations to two of our MSN graduates who are joining Cox Medical Group as advanced practice providers!

Stacy Gholz, NP is joining the Adult Medicine & Endocrinology Specialists and Mackenzie Lay, NP is joining 91香蕉视频's Cassville Clinic.

Rozlyn McTeer, NP-C is a new provider at Springfield Neurological and Spine Institute at 91香蕉视频. She received her ASN in 2004 and her BSN in 2014 at 91香蕉视频. She will be joining Dr. Jayarao鈥檚 Neurosurgery team. Congrats, Rozlyn!

 

Faculty member earns Doctorate

Congratulations to Carol Conley, EdD for earning her Doctor of Education Degree! Carol is a faculty member in our BSN program, and she was recently promoted to Assistant Professor earlier in 2021. Well done!

Evangel students visit 91香蕉视频

Students from Evangel University visited our campus recently, and they even got to test their skills in an ear exam in the virtual hospital! Thanks to Debbi Groves and Debbie Oss in simulation for helping make it a fun visit for them.

This group of nursing students will finish their degrees with us once they have completed prerequisites at Evangel. We can鈥檛 wait to have them here!

Important hotline numbers to note

In a crisis or feeling distressed? There is free and confidential support available to help you. Representatives are ready to help with resources to address your situation with the hotline numbers listed below.

• National Suicide Prevention Hotline 1-800-273-8255
• Domestic Violence Hotline 1-800-799-7233
• Crisis Text Line 741741
• Crisis Hotline for Southwest Missouri 1-800-494-7355
• 24-hour Burrell Behavioral Crisis Center 417-893-7735
• Cox North Security 417-269-3715
• Cox South Security 417-269-6120

How to submit news for future editions of The Chronicle

If you would like to submit 91香蕉视频 related news to be considered for the next edition of The Chronicle, please send an email to Kyle.DeVries@coxcollege.edu.

The post 91香蕉视频 Chronicle | November 2021 appeared first on 91香蕉视频.

Listed alphabetically by last name:

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