What can you get to eat on a college campus in 2011?

Campus Eats

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!!!

What are you giving out for Halloween?

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.

New Delights:

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)

Unconventional Goodies:

Tattoos, bouncy balls, yo-yos, stickers, pencils, chalk and mini coloring books

Candy Counter:

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:

  1. Smarties: 25 calories, 0 grams of fat, 6 grams of sugar (per roll)
  2. Tootsie Pop: 60 calories, 0 grams of fat, 10 grams of sugar (per lollipop)
  3. York Peppermint Patty: 60 calories, 1 gram of fat, 0.5 grams of saturated fat, 10 grams of sugar (per snack size patty)
  4. Twizzlers: 160 calories, 1 gram of fat, 0 grams saturated fat, 19 grams of sugar (4 pieces)
  5. Milk Duds: 170 calories, 6 grams of fat, 3.5 grams saturated fat, 20 grams of sugar (13 pieces)

 

The Best NYC Bites

The experience of eating can be more than fulfilling a basic need. Eating is a sensory experience that can be admired and appreciated whether it is touch, taste, sound, smell and or sight. Eating in moderation is more attainable when being mindful of the five sensory experiences. Dining at a 3 star or even one star Michelin rated restaurant is an experience to be slowly savored. The new NYC restaurants rated by Michelin include Daniel and Eleven Madison Park.  Rouge Tomate with Chef Natalia Hancock (a registered dietitian) has received one star. Go ahead, practice mindfulness and delight your senses while truly experiencing the art of eating at one of these restaurants. I recently enjoyed my culinary adventures at Marc Forgione, and Gotham Bar and Grill (my husband’s fav).

Need a new and healthy chicken recipe?

Chicken Marsala: THE MODERATE MAMA WAY

Ingredients:

1/8 tsp black pepper

1/4 tsp salt

1/4 cup whole wheat flour

4-6 thin organic, thin, chicken cutlets

1 tbspn olive oil

1/2 cup dry Marsala wine or Cabernet Sauvignon Wine Vinegar

1/2 cup low fat, no added salt chicken broth

1/2 lemon, juice

2 cups sliced mushrooms (can use different varieties)

MAKING THE MAGIC:

1. In a Ziploc bag, shake the pepper, salt and whole wheat flour together. Then add the chicken cutlets and shake until they are evenly coated.

2. Heat the olive in a non stick sauté pan (I love Caphlon). Brown the chicken cutlets on both sides. Remove from pan and set aside.

3. Add wine, lemon juice, and chicken broth to the sauté pan. Stir until heated and then add the mushrooms. Simmer about eight minutes.

4. Add the browned chicken back to the skillet and simmer in the sauce for the next 5- 10 minutes. Stir occasionally.

Idea: serve over steamed spinach with quinoa for a side.

 

Are you trying to lose weight?

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.

Are you game for September 17th?

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

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.

Move over TV dinners and say hi to this microwave meal.

It’s the end of August and we are all scrambling to get everything ready for the new school year. Sometimes meals become second priority. If you are lacking time and want something tasty, try Kashi’s Pesto Pasta Primavera. Add one half cup of beans (rec. no added salt) to this microwave meal and you have a balanced vegetarian lunch option with 18 grams of vegetarian protein and 14 grams of fiber.