November is American Diabetes Month. Check out www.diabetes.org to learn more about diabetes and or to volunteer.
Tis the the season of pumpkin. Pumpkin is delicious and a great source of Beta Carotene and Vitamin C. So go ahead and try these pumpkinlicious recipes.
1 15-ounce canned pumpkin
2 tablespoons tahini
1 garlic clove, chopped
1 tablespoon fresh parsley, finely chopped
1/2 teaspoon salt
1 teaspoon olive oil
1/2 teaspoon cumin
1 tablespoon lemon juice
In a food processor, combine ingredients until smooth and creamy. If hummus is too thick, you can add 1 tablespoon of water at a time until desired consistency.
Nutrition Facts Per Serving: 102 Calories; 5.5 g Fat; 0.9g Sat Fat; 13.1g Carbohydrates; 2.8g Protein; 4.4g Fiber; 0mg Cholesterol; 306mg Sodium
1 cup canned pumpkin
1/3 cup grated Parmesan cheese
1/4 teaspoon salt
1/8 teaspoon black pepper
24 wonton wrappers
1 teaspoon salt
1/2 cup chicken broth
1 1/2 tablespoons unsalted butter
Combine 1 cup pumpkin, 1/3 cup Parmesan, 1/4 teaspoon salt, and 1/8 teaspoon black pepper in a large bowl. Spoon about 2 teaspoons pumpkin mixture into center of each wonton wrapper. Moisten edges of dough with water and bring the 2 opposite sides together to form a triangle, pinching edges to seal. Place ravioli into a large saucepan of boiling water with 1 teaspoon salt and cook for 7 minutes. Drain in a colander. Place 1/2 cup broth and 1 1/2 tablespoons butter in pan and bring to a boil. Add ravioli, tossing to coat. Sprinkle with parsley.
Nutrition Facts Per Serving: 162 Calories; 5 g Fat; 4g Sat Fat; 22g Carbohydrates; 6g Protein; 2g Fiber; 17mg Cholesterol; 505mg Sodium
3/4 yellow onion, diced
2 cloves garlic, minced
1 10-ounce can of red enchilada sauce
1 15-ounce can pumpkin
1cup black or kidney beans
Large bunch of cilantro, chopped
1 1/2 tablespoon cumin
1 teaspoon chili powder
1/2 cup shredded cheese
5 ounces 0% greek yogurt
5 6” whole wheat tortillas
Preheat oven to 400 degrees. Sauté onion and garlic in a pan sprayed with cooking spray. Stir in enchilada sauce. Add pumpkin and stir until combined. Add cilantro, cumin and chili powder. Spread a light layer of sauce on the bottom of an 8×8 or 9×9 pan. Fill tortillas with an even amount of sauce and beans. Roll tortillas and place in the pan with the folded edges facing down to keep them closed. Top with remaining sauce and sprinkle with cheese. Bake for 10 minutes or until cheese melts. Serve with a dollop of plain Greek yogurt.
Nutrition Facts Per Serving: 235 Calories; 7 g Fat; 2.52g Sat Fat; 33.6g Carbohydrates; 12g Protein; 7.9g Fiber; 11.9mg Cholesterol; 604mg Sodium
Compiled By: Human Nutrition Student, Kate Kaczor
1. Stanford University– Who doesn’t love frozen yogurt? Stanford is home to Fraiche Yogurt. Fraiche is a homemade, organic fresh yogurt and frozen yogurt cafe, serving European-style yogurts made from local organic milk and a probiotic-focused culture. Available toppings include fresh-cut fruits, local honeys and purees, toasted nuts, homemade granola, and hand-shaved Callebaut chocolate. Stanford also has lots of vegetarian, vegan, and kosher options. A student-run farmer’s market is also located on campus.
2. Pitzer College– The Shakedown is a student run restaurant at Pitzer, which serves up only the best organic locally grown food. There also is the Pitstop cafe, which is a coffee shop in the academic quad. It has any coffee drink you could want, baked goods, and organic juices!
3. Occidental College– Occidental strives to provide its students with the most organic and local food possible. In its dining hall, Marketplace, the salad bar always carries organic choices including organic spring mix lettuce, tofu and carrots. They often incorporate organic and local ingredients into their homemade cooking. Wednesdays at dinner the Marketplace serves an Organic Baked Potato Bar including russet and sweet potatoes with organic toppings and produce from local farmers. For your sweet tooth, The Cooler, another dining location, features hand-dipped ice cream made by Fosselman’s, a local family owned business.
4. Ohio Wesleyan University– Chartwells, the company that prepares food for dining halls at Ohio Wesleyan University, offers microwaveable meals that students can take away, as well as a program called “My Pantry,” where students can have food individually prepared, or even do their own cooking. You can also get a sweet treat for your birthday at OWU. Bring your ID to the bakery on the first Monday of your birthday month and get a free cupcake!
5. St. Olaf College– St. Olaf is committed to buying locally grown foods whenever possible, including vegetables and herbs from STOGROW, their student-run organic farm, meat and poultry raised without antibiotics or growth hormones, apples from an orchard just minutes from campus and dairy products supplied by Deja Moo, a collective of Midwestern, family-owned farms. Fresh, healthy, and delicious.
6. Warren Wilson College-WWC’s Cowpie Café is a campus favorite, offering healthy and delicious vegetarian and vegan options. Much of the produce from the garden, as well as other local goodies, makes its way into Cowpie’s kitchen. Also, all beef and pork served in Glad, WWC’s all-you-can-eat dining hall, comes straight from the farm.
7. Emory University– Many campuses are beginning to offer farmers markets to their students and the surrounding community, but Emory’s is unique in that it is year-round (except for summer breaks). Emory Farmers Market features fresh, local produce, organic and sustainably produced meat, bread, cheese, honey and other artisan products. In addition to providing delicious, healthy, and convenient food choices to the Emory community, the market encourages students to interact with Georgia farmers, expand their knowledge about healthy eating and sustainable production.
8. Columbia University– Columbia also encourages students to eat locally. Local Honey from Ballards Honey (Roxbury, NY), as well a locally produced, processed and packaged strawberry jam and tomato salsa are served in John Jay Dining Hall and Ferris Booth Commons. For a fall treat, all Columbia’s apples and fresh apple cider are from Red Jacket Orchards, Geneva, NY.
9. Virginia Tech University– For upscale dining on a college campus, there is no better place than VT. Their West End Market features made-to- order items prepared before the customers and offers specialties such as London broil, live Maine lobster, and steak on a daily basis.
10. Bryn Mawr College– This school has an extensive salad bar offering over 40 items made fresh daily (including hummus)! At all meals, students can also find rice and soymilk, a vegan bread selection, veggies burgers, and a variety of freshly steamed rice.
Tell us what you are eating on your campus!!!
Trick-or-Treat: Keeping Halloween Healthier Yet Fun.
With Halloween around the corner, why not think outside the box? We can’t trick our Halloween visitors but we can treat them to new Halloween delights. Read on to get some healthier options, unconventional goodies, and finally a run down at the candy counter.
Clif Kid Twisted Fruit Rope, Clif Z Bar (granola bars), Organic raisins, Blue Diamond mini nut packs – almonds, Bearito’s No Oil No Salt Microwave Popcorn or Earth’s Best Organic Puree (fruit and veggies pureed like applesauce in squeeze pack)
Tattoos, bouncy balls, yo-yos, stickers, pencils, chalk and mini coloring books
For those that adhere to moderation the top 5 Halloween candy picks: Smarties, Tootsie Pops, York Peppermint Patties, Twizzlers and Milk Duds
**Just know I will be giving out Reese’s Peanut Butter Cups because they taste so yummy and a variety of the above!!
Optional Reading – nutritional information listed below:
- Smarties: 25 calories, 0 grams of fat, 6 grams of sugar (per roll)
- Tootsie Pop: 60 calories, 0 grams of fat, 10 grams of sugar (per lollipop)
- York Peppermint Patty: 60 calories, 1 gram of fat, 0.5 grams of saturated fat, 10 grams of sugar (per snack size patty)
- Twizzlers: 160 calories, 1 gram of fat, 0 grams saturated fat, 19 grams of sugar (4 pieces)
- Milk Duds: 170 calories, 6 grams of fat, 3.5 grams saturated fat, 20 grams of sugar (13 pieces)
Watch this film, America The Beautiful- The Thin Commandments and let me know what you think. See the trailer, get tickets and change your life: America The Beautiful.
Make sure to get a deep sea fatty fish like salmon or trout twice a week: Deep sea fatty fish are an excellent source of the anti-inflammatory, omega 3 fatty acid, DHA. Get your dose of DHA to promote sharp thinking and defy aging.
My new and most favorite iPhone app is dLife Diabetic Companion. Not only can you easily log your blood sugar, carbs and insulin units, but you can easily click on added notes. Examples of the notes include but are not limited to the following: skipped a meal, drank alcohol, missed exercise, changed infusion site, and feel hypo. You just click/tap, no typing needed. This makes logging and multitasking easy. 5 Stars!!
In addition, the dLife app includes 25, 000 foods and their facts. You can access 9,000 recipes easily categorized for most nutritional needs. This app may be beneficial for anyone in need of free nutrition education and healthy recipes. You don’t have to have diabetes to benefit from this app. Take a look for yourself because it is free. http://www.dlife.com/dlife_media/mobile
If you are trying to lose weight by restricting during the day, be aware that this causes binging. This is a constant theme that unveils itself regularly in nutrition sessions with my clients. Instead of sabotaging your efforts, work slowly and in phases. Go from A to B to C. Do not attempt to go from A to Z. Work on health promotion and adding filling food. Avoid a negative mindset and daily weigh – ins. Be mindful, patient and accepting.
Don’t forget to register for Women’s Health “Are You Game?” on September 17th. Laura Cipullo RD, CDE and Martha McKittrick, RD, CDE will be offering free nutrition counseling that day in addition to all of the other cool wellness events. Get the details and register at: .
Defy Aging with the ABC’s of Youth
A is for anti inflammatory foods. Almonds and avocados contain monounsaturated fats that help to increase our good cholesterol, HDL. HDL functions as an anit inflammatory agent in our body!
B is for brain food. Fight aging with omega 3 fatty acids like salmon or cod liver oil. The omega 3 fatty acid known as DHA has been shown to improve memory as reported in the Chicago Health and Aging Project.
C is for cereal grains. Cereal grains like whole wheat berries, rye berries and quinoa are low glycemic grains. Prevent blood sugar and insulin peaks by choosing these grains. This can help you to decrease your risk of high insulin levels, diabetes and ultimately Alzheimer’s disease.