Build a Healthier Sandwich

Thursday, November 3^rd is National Sandwich Day.  In honor of this special day, challenge yourself to take a look at the sandwiches you are building.  Depending on your choices of bread and fillings, these meals can range from nutritional nightmares to healthy, filling meals.  There are many delicious ways to enjoy sandwiches that are both good for you and enjoyable also!

Check out these useful tips for building a healthier sandwich:

The Bread

·        Select a bread that has at least 3 to 5 grams of fiber/serving and has whole wheat flour or whole wheat “something” as the first ingredient (this provides 25% of your daily fiber needs)

·        Don’t forget other options such as tortillas, pitas or rolls, but follow the same rule – select ones with higher fiber content and lower calories

The Spreads

·        Opt for lighter versions such as a light mayo rather than a regular mayo and ask for a smaller portion

·        Try mixing light cream cheese with dried or fresh herbs

·        Choose a light salad dressing or salsa for a change

The Fillings

·        Choose lean proteins such as turkey breast, ham, chicken breast or tofu slices

·        Other fillings may include peanut butter, veggies, and hummus

·        Cheese adds flavor and it is high in bone strengthening calcium.  Unfortunately, it is also high in fat so use it sparingly.  Choose one, or smaller portions of two, of the following:

o   Cheddar 2 slices: 140 calories

o   Feta 2 Tbsp crumbled: 50 calories

The Veggies

·        Load up on fresh veggies to really add some extra nutrients

·        Challenge yourself to make your sandwich colorful by adding cucumbers, sprouts, mushrooms, spinach, bell peppers, zucchini, onions or whatever your heart desires!

·        Black or green olives can be used sparingly because these are typically higher in sodium and fat

·        Opt for darker leafy greens like spinach to get cancer fighting antioxidants and vitamin C!

Other Ideas:

·        Add fruits such as apple slices, sliced pears, halved grapes or raisins for extra fiber , nutrients, flavor and crunch to your sandwich

·        Add flavor with heart healthy fats and extra nutrients with condiments that contain no high fructose corn syrup:

o   Mustard 1 Tbsp: 11 calories

o   Avocado 1 oz: 45 calories

o   Hummus 1 oz: 50 calories

o   Peanut Butter 1 Tbsp: 94 calories

Done right, sandwiches can be a healthy meal option.  Done wrong, it can pack more calories than a double bacon cheeseburger.  So challenge yourself to build a better sandwich today!

World Vegetarian Week Challenge Day 5!

Well, today was the last day of World Vegetarian Week and the Vegetarian Challenge!  It seems like everyone succeeded with their week long challenge but are excited to start incorporating meat into their diets again.  This week has proved to be a challenge for some and a breeze for others.  Most have learned that it is often hard to find variety in restaurants and on campus when you are consuming a vegetarian diet.  Below are some of the final comments from our students who took the Vegetarian Challenge this week:

Andrew reflects on his final day as a vegetarian:  “For lunch today I only had a salad, and I don’t think I am going to continue being vegetarian after this week, I don’t feel I can live long term without meet. But lunch was a salad with an apple, because I wasn’t really hungry. Afterwards though, the munchies hit me and I ate four bowls of frosted flakes.”

Cassandra had a successful day yesterday, here is what she ate:  “Yesterday, I had a baked potato, green beans, melon dew, a veggie wrap and fries. I've notice that the veggie wrap didn't make me feel full but it tasted very fresh.” 

James seemed to struggle with finding different options for him to eat, he stated:  “You know there aren't many options for me to eat. I don't have much of an interest to try anything new unless I go out to a restaurant with my parents. Another thing is takes too much time to think of something to eat especially if you're an RA who's always trying to figure out what he has to do next. It is like you have that rhythm so why stop it?”

Thanks everyone for taking the challenge to become vegetarian for a week.  I personally have enjoyed my week and other than visiting the fair, I have easily been able to find delicious vegetarian meals!  Hopefully, you will take the challenge again next year!  It’s only a week….you can do it!

World Vegetarian Week Update!

World Vegetarian Week seems to be going good for everyone taking the challenge.  Listed below are the comments from a few of the students taking the challenge!

Andrew commented: 

"Tuesday was getting tough because I like Subway for convenience.  I also believe I am coming down with a cold, so food doesn’t taste right anyway. But I managed to keep it together today!"

"Wednesday night, I did an all nighter so I actually made it to breakfast for once, having grapes, apple sauce, and the honey dew alongside waffles, chocolate milk and OJ."

Andrew and others: don't forget that Subway offers salads and a veggie delight sub so that you can still enjoy the convenience while eating vegetarian!

Cassandra feels her week as a vegetarian has been a breeze: 

"I think I've realized that going vegetarian isn't that bad at all. I barely eat any meat in my diet and the food here isn't that great so I just usually stick to eating the same thing every day. Cheese pizza, salad, cheese sticks, cheese crackers, noodles, and fruits. That is basically what I've been eating so far.

Cassandra, for variety you can visit other locations on campus such as The Galley and try the veggie burger, grilled portabella mushroom burger, veggie quesadilla or veggie burrito.  These are al yummy choices!

Everyone is doing a great job with sticking to the challenge!  We only have one more day to go....you can do it! 

 

 

 

Day 1 of World Vegetarian Week!

The first day of World Vegetarian Week seemed to be a challenge for some and easy for others.  Below are some comments from the students taking the challenge!

James, who is already a vegetarian, had this to say about the first day of World Vegetarian Week:  "For breakfast I had my bowl of cereal with raisins. For lunch(because I get to have lunch time on Mondays) I had ramen noodles with a cup of fruit. Dinner I had grilled cheese and fries. It was my busy body day and almost every Monday is so I never get to enjoy the Meatless Monday's; however, Destination 360 was sooo overwhelming it was ridiculous. The fact that people cry because they can't have meat is painstaking. There are little kids in Africa who have never eaten a day in their lives yet they would kill to have just SOMETHING to eat. A lot of Americans take what they're given for granted, but they should learn to enjoy it. Those kids would literally kill to have what is available here."

Cameron, who is not a vegetarian and is taking the challenge had a successful first day.  Cameron recapped his day for us:  "So today was interesting. I found myself eating a bit more at times because there wasn't as much protein to fill me up. However, i did enjoy some pretty decent meals. I had coffee and coco puffs with milk for breakfast. Orange juice, a pbj sandwich, and chick-fil-a hash browns for mid-morning snack/lunch at the Croatan, a jello pudding cup and a peanut butter and nutella sandwich for afternoon snack, and a fall vegetable curry over rice, vegan tacos, applesauce, and veggie pizza for dinner at Todd. As far as I was concerned, I was very impressed with Todd's selection of vegetarian options tonight. However, I feel as though that was a very rare occurrence based on past experience. Overall, a successful first day as a vegetarian."
Andrew, who is also new to vegetarinism struggled a little but still managed to meet the challenge!  This is what Andrew had to say about his first day:  "Meat withdraw is already hitting me. Im realizing all the good foods 'im missing out of' now. But i managed to find just as many vegetarian foods alongside them too so its not all bad. This includes mashed potatoes, a light salad and apple sauce.  An odd combo, but a good dinner."

Cassandra, also a non-vegetarian is taking our challenge and felt like her first day was a breeze!  Cassandra says:  "I don't think going vegetarian is that bad since I am not a big meat eater. Today I had a slice of cheese pizza with a salad in the dinning hall for lunch and then i had mash potatoes, broccoli and like 2 plates of melon dew for dinner and a doughnut for dessert. As of right now it isn't too bad."

Thanks everyone for keeping us updated with your successes and challenges of going Vegetarian for the week!  Stay tuned for more stories from Day 2!

Do You Have What it Takes to go Vegetarian for a Week?

October 3^rd - 7^th, 2011 is World Vegetarian Week.  Are you up for the challenge?  Do you have what it takes to go Vegetarian for ONE WEEK??  Consuming a Vegetarian diet can be very beneficial to your health and to the environment.  Diets consisting of primarily plant based foods can lower your risk for heart disease, diabetes, obesity, high blood pressure and cancer while also preserving our planets natural resources.  Your choice to go Vegetarian can help to save water and fossil fuels that are required for the production of meat products.   Vegetarianism is defined as consuming a diet of mainly plant based foods.  Although, this is a very broad definition, there are many different types of Vegetarians that can range from eating no animal products at all to eating fish or poultry occasionally.  The most common types of Vegetarians are listed below; these types differ in the amount or types of animal products they consume.

·         Lacto-Ovo Vegetarian:  Does not eat meat, fish or poultry but does consume dairy products and eggs.

·         Lacto-Vegetarian:  Does not eat meat, fish, poultry, or eggs but does consume milk, cheese and other dairy products

·         Pesco-Vegetarians:  Vegetarians that include fish in their diet, but not meat or poultry

·         Vegan:  This is the most restrictive Vegetarian diet.  Followers of this diet do not eat any type of animal product or by-product.  Some even eliminate honey from their diets.

As you can tell from this list, the choice to go Vegetarian can greatly vary in the diet restrictions you place upon yourself.   When choosing to go Vegetarian, you should choose the type that works best with your lifestyle and food preferences.  It’s important to know that choosing to go Vegetarian does come with challenges.  Depending on how restrictive you choose to make your diet, it may be a challenge to find menu items at restaurants that fit your Vegetarian diet.  Yes, while most restaurants will always have salads, let’s face it, who wants to eat a boring side salad every meal??  Family events, potluck dinners, birthday parties and even tailgating can be a challenge for your Vegetarian diet.   There may not always be a good Vegetarian option available.  Solutions to this issue may include bringing your own Vegetarian dish to events such as potlucks, family gatherings or tailgating.  As for birthday parties, you may want to eat before or after you go because we all know that hotdogs and hamburgers top the list for party foods!  If you choose to go Vegetarian, you will experience your own set of challenges and develop your own ways of dealing with them.  Like many things, there is not a cure all solution to every challenge.  Along with physical challenges, there is also the nutritional challenge of meeting your daily requirements of nutrients such as protein, iron, calcium and Vitamin D.  Listed below are ways that you can include these nutrients into your diet without consuming meat.

·         Protein:  plant based foods high in protein include:  tofu, beans, nuts, seeds and soy milk.  The following foods provide approximately the same amount of protein as does 1oz of meat (7g of protein):

                -¼ cup cottage cheese                                   -1 cup soy or regular milk

-1 oz cheese                                                       -1/3 cup mixed nuts

-1 egg                                                                    -2 tbsp. peanut butter

-½ cup legumes, cooked                                               -¼ cup soy beans

-¼ cup tofu                                                         -¾ cup yogurt

·         Calcium:  Calcium is commonly provided by dairy foods in your diet but you can also find calcium in dark green leafy vegetables, broccoli, legumes, tofu with calcium, dried figs, sunflower seeds, and calcium fortified cereals and juice.  The following foods provide the same amount of calcium as 1 cup of milk:

                -1 cup calcium fortified soy milk

                -1 2/3 cup sunflower seeds

                -1 cup collards, cooked

                -3 cups cooked dried beans

                -1 cup almonds

·         Iron:  Iron deficiency can occur in both vegetarians and non-vegetarians.  Remember that plant sources of iron are absorbed better when consumed with food rich in Vitamin C.  High Iron foods include:

                -Dark green vegetables

                -Dried fruits

                -Prune juice

                -Pumpkin Seeds

                -Soy nuts

                -Iron fortified breads and cereals

·         Vitamin D:  Vitamin D comes from both dairy sources and direct sunlight so if you are restricting dairy intake along with sunlight restriction, you should supplement with Vitamin D.  The following foods contain Vitamin D:

                -Cow’s milk

                -Soy milk

                -Rice milk

                -Nut milk (such as almond)

So, now that you know all about Vegetarianism and have weighed both the challenges and benefits, why not challenge yourself and see if you have what it takes to be Vegetarian for a week??  ECU Campus Dining is challenging you to go Vegetarian for World Vegetarian Week and let us know all about your experience.  You can experience it personally or follow the daily challenges and successes of some fellow pirates who take this challenge.  This challenge begins Monday, October 3^rd and ends Friday, October 7^th.  Follow this challenge at http://www.facebook.com/#!/ECUCampusDining.

 Good Luck!

Farmer's Market Fun

Have you ever visited a farmers’ market?  If not, what are you waiting for?  You are truly missing out on an awesome experience!  There is nothing like picking up a potato that is covered with fresh dirt or selecting a tomato that was picked just hours ago. 

Farmers’ Markets are set up all over the country and they provide fresh, local produce, meats and specialty products to the community.  Farmers Markets provide many benefits to the producer, the consumer, the environment and the local community/economy.  Check out what these markets have to offer to so many.

                Benefits to the Producer:

·         Cuts out the need for a middle man and increase the financial return

·         Cuts cost by reducing transportation and packaging needs

·         Provides direct feedback from the consumer to the producer about the quality of their products

·         Provides a secure market for small farmers/producers who may not have the capacity to provide to large supermarkets

                Benefits to the Consumer:

·         Gives you the ability to talk directly with the producer about the product and how it was grown/produced

·         Promotes a healthier diet by providing easy access to fresh fruits and vegetables

·         Provides fresher fruits and vegetables because they are picked at peak ripeness  and carried straight to the farmers market

·         Provides a variety of information on how to prepare fresh produce in a healthier way

·         Offers a source for produce and meats at a lower price than supermarkets—this is because you are cutting out the middle man and packaging costs

                Benefits to the Environment:

·         Reduces food miles—which in turn reduces pollution and fossil fuel use

·         Reduces packaging and use of plastics and paper

·         Encourages more environmentally friendly production techniques such as organic, pesticide free and hormone free

                The Community and Local Economy Benefits:

·         Encourages interaction between rural and urban communities

·         Assist in the aesthetic feel and look of a community or town

·         Encourages buying and selling locally, therefore keeping the money within the community and providing more jobs within the community

There seems to be many huge benefits to supporting farmers markets and purchasing fresh, local products from your own community.  So, really now, what are you waiting for? Check one of your local farmers markets out today! 

                ECU Farmer’s Market: 

                        September 13, 2011, 2:00 – 5:30 pm

Location:  Bottom of College Hill Dr.

                               

                Pitt County Farmers’ Market: 

                          Address: 

4560 County Home Road, Greenville, NC

                          Dates and Times:  Tuesday, Thursday and Saturday 8am – 1pm & Fridays 8am – 3pm

                          Open March through December

                          Office Phone:  252-355-7612

                Umbrella Market:

                                Location:  Five Points Plaza, Downtown Greenville

                                Dates and Times:  Every Wednesday through September from 5-8pm

                               

                                                                   

                                                   

                               

Meatless Monday

Have you ever thought about becoming a vegetarian?  Maybe you entertained the thought for about a minute but then decided that lifestyle just wasn’t for you.   Don’t give up on that idea just yet.  There is an international movement that encourages you to go meatless at least one day every week.  It is called Meatless Monday!  So maybe you can not give up meat for good, but passing on the meat only one day a week seems a little more manageable, right?  By reducing meat consumption, just one day a week, you are on your way to making small strides in improving your personal health as well as the health of your planet.

So, now you are probably asking, why goes meatless on Mondays?  How is that better for me or my environment and why on Mondays?  Why not go meatless on Wednesdays or Saturdays?  There is a reason behind the madness and there are lots of benefits to going meatless every Monday.  Here are just a few:

• Reduce your risk for cancer by increasing fruit and vegetable consumption which is associated with a decreased risk for cancer
• Reduce heart disease by decreasing saturated fat intake and increasing polyunsaturated fat (vegetable oil, nuts and seeds) intake
• Reduce your risk for diabetes by lowering your consumption of red and processed meats
• Prevent obesity - people who consume low meat and vegetarian diets have a significantly lower body weight and BMI
• Promote an overall improvement in your diet!!
• Reduce your carbon footprint and save resources like water and fossil fuel

Multiple studies have shown that periodic health prompts lead to positive behavior change.  Monday is the beginning of the week, making it the perfect time to reevaluate your choices and set your intentions for the coming days.  Meatless Monday is a scheduled, recurring reminder to start your week off on a nutritious note.  If this Monday passes you by, next week is another opportunity to focus on health!  You know the saying “If at first you don’t succeed, try, try again!”

Every Monday, ECU Campus Dining challenges you to give it a try AND succeed!

There are many delicious vegetarian options available in all of our dining locations to help you meet this challenge.  Look for the Meatless Monday signs throughout our dining locations to help you identify those meatless features.  Check out the ECU Campus Dining Facebook page for meat free recipes, helpful meatless cooking demos and other relevant nutrition and health  news.  On Monday, September 12, join Todd and West End Dining Halls for a Meatless Monday Dinner!  You can do it, march to a different drumstick and GO MEATLESS! 

For more information on Meatless Monday, visit:  www.meatlessmonday.com

Meet Your Pirate RD, Janie Owens, RD, LDN

Hi everyone and Welcome to Pirate Country!  I look forward to a great fall semester with all of you as your

Pirate RD

and nutrition resource.  Let me tell you a little about myself:

I am a graduate of East Carolina University.  I graduated in 1997, completed my ECU Dietetic Internship in November 1999 and became a Registered Dietitian in January of 2000.  I started my career as a consultant for Pitt County Group Homes working with mentally challenged and autistic clients and taught a Dietary Managers Training Course at Pitt Community College.  I joined the ARAMARK team at ECU in August of 2006 where I have worked to provide students healthier alternatives throughout campus as well as the education and information necessary to make smart food choices.  I am passionate about eating organic and locally grown foods.  I believe it is important to know how your foods have been grown or raised, where your foods came from and what is in the foods you eat.  I enjoy working with local farmers and vendors to bring that way of eating as well as thinking to the ECU Campus and community.

When I am not at work, I enjoy spending time with my family, especially my two daughters who keep both myself and husband extremely busy with all of their extra-curricular activities.  We all enjoy activities outside but we especially love soccer and together spend a lot of time on the soccer field!

So, if you have any questions about campus dining, need assistance because of a dietary concern, or want to know more about eating healthy on campus, contact Janie, your

Pirate RD

!

Fresh and Fit Vendor Show Case

Come and Join Us for Lunch tomorrow at Todd Dining Hall for our Fresh and Fit Vendor Showcase!  Sample products from our vendors that are healthier options.  Games and Giveaways!

Relay for Life Dinner

Visit Destination 360 for dinner on March 15th from 6-9pm and support Relay for Life! $1 will be donated to our Relay for Life committee if you purchase our special! Baked Chicken, Mashed Potatoes and Gravy, Seasoned Green Beans, and a roll.  Campus Dining is parterning with the Student Dietetic Association for our Relay for Life team!

How Sweet is Too Sweet?

Sweet and Low, Splenda, Equal, Stevia, Truvia – The influx of these artificial sweeteners has made it possible to enjoy the sweet taste of sugar with less increase in pants size, but how much is too much?

To answer this question, the FDA developed ADIs or acceptable daily intake ranges which are based upon a 150lb person and are suggested to be about 100 times less than the smallest amount that would cause health concerns.  Within these ranges, these sweeteners are acceptable and diet friendly substitutes for sugar.

Saccharin aka Sweet’N Low:  Originally developed by researchers at Johns Hopkins University as a way for people with diabetes to sweeten their foods.  Still popular today, the FDA recommends keeping daily intake under 9-12 packets.

Sucralose aka Splenda: Chemically altered by replacing hydrogen-oxygen atoms on a sugar molecule with Chlorine atoms, Splenda is safe for baking and daily intake.  It is not recognized by the body as a carbohydrate and therefore contains no calories.  ADI recommends roughly no more than 6 cans of diet soda daily, or its equivalent.

Aspartame aka Equal: Chemically constructed by the joining of two amino acids L-phenylalanine and L-aspartic acid with a methyl ester group, aspartame is 180 times sweeter than sugar and safe for daily intake (roughly 18-19 cans of diet soda).  Because it contains phenylalanine, people with phenylketonuria (PKU) must severely restrict their consumption of Equal and other phenylalanine containing products.  Because of this, the FDA requires products containing phenylalanine to clearly state so on the label (see: CONTAINS PHENYLALANINE).

Steviol Glycosides aka Stevia: Made into a powder or liquid state from the Stevia Plant, steviol glycosides contain Stevioside and Rebaudioside A, which give the plant its sweetness.  ADI is recommended at 4mg/kg bodyweight.

Rebina aka Truvia: Made from purifying Rebaudioside A found in the Stevia plant, Rebina goes directly from leaf to food grade specification in a process similar to steeping tea.  Rebina is characterized as natural and undergoes no chemical change.  The ADI is set at 29 packets/day.

Is natural really better?  It all boils down to taste.  Some people enjoy the taste of popular artificial sweeteners while others want to know they’re eating something natural.  Bottom line: all of the above mentioned sweeteners are safe in moderation and have not been shown to cause health concerns at or near these ranges.

Sourcres:

http://www.saccharin.org/history.html

http://www.mayoclinic.com/health/artificial-sweeteners/MY00073

http://www.splenda.com/faq/no-calorie-sweetener

http://www.aspartame.org/aspartame_factsheet.html

http://www.caloriecontrol.org/

http://www.truvia.com/healthcare/faq/default.aspx

The Bread Debate

Multi-Grain or Nine Grain? Whole Wheat or Whole Grain?  Is there really a difference between whole grain and whole wheat bread or is 12 grain better than 9 grain?  This seems to be a popular question among shoppers who are often overwhelmed with all the bread selections.  I am sure that most of you have heard that whole wheat or whole grain bread is the better option but where do all these others fit into the scale of healthier options?

First begin by reading the food label.  An item is considered a true whole grain if the first ingredient contains the word “whole”.  If the product packaging has words such as “made with whole grains” or “made with whole wheat”, “seven or nine grain”, usually it is made from refined grains and not the whole grain.  Also, if the package says it contains wheat flour or unbleached flour that does not mean it is a whole grain either.  Best practice: look for the words “whole” in the beginning of the ingredient listing!

Whole Grain

Whole grain breads add fiber and more texture to your diet.  When a grain, of any type, is left intact, that means the entire bran, germ and endosperm is left intact.  The bran is a good source of fiber and B-complex vitamins, the endosperm contains protein and carbohydrates and the germ is rich in thiamin as well as antioxidants.  Look for breads that say 100% whole grain!

Whole Wheat

Whole wheat bread is also made from the whole grain, which means the bran, germ, and endosperm are intact.  The only difference is the grain used is always wheat.  Once again, for a bread to be 100% whole wheat, the first ingredient should say whole wheat flour.

Multigrain

This term often tricks us!  Some of the multigrain breads are made with the same flour as white breads, while each of the grains listed on the front of the package make up just a very small percentage of that bread.  To truly know what the bread is made of, look at the ingredient listing.  If the first grain listed is “enriched white flour”, it is not a whole grain.  It may be made with many types of grains, but still made mostly with white flour.

Brown Bread

Looks can be deceiving!  Brown bread does not mean whole wheat.  Some companies add food coloring or things such as molasses to make the bread brown.  Pumpernickel, a common brown bread, is made with rye and wheat flour.  It may be a whole grain, but is not always the case, so the only way to know for sure is to read the ingredient listing.  Remember, the word “whole” should be among the first few words listed.

White Bread

White bread is a refined grain.  This means that during the processing, the bran and endosperm are removed from the grain or wheat flour.  This also means that nutrients such as zinc, fiber, thiamin, niacin and other trace elements have been removed.  Sometimes switching from white bread to wheat bread can be difficult; especially if that is all you have been used to eating.  So make the switch slowly.  Start with a white bread made with some whole grains or a multi grain bread before heading straight to the whole wheat.  You will be surprised at how tasty many of the whole grain breads are!

Janie, the Pirate RD

Keeping the Cold Outside and Not in You

As thoughts of snow days and spring break dance in our heads through January and February, the cold winter weather can reek havoc on something other than the roads, your immune system.  Everyone knows that washing your hands regularly is the best way to combat cold and flu symptoms and stop the spread of germs, but what about good nutrition? Good nutrition not only fuels the mind, but the body as well. This winter, use the power of food to help keep you healthy through spring. Try incorporating these foods into your diet today!

1.      Strawberries: Strawberries are rich in disease fighting antioxidants, vitamin C, and may help shorten the duration of your common cold.  Try buying the frozen variety and incorporating them into smoothies, desserts, or cereals.

2.      Mushrooms: Mushrooms are rich in the antioxidant selenium. Selenium is used to help make white blood cells. White blood cells keep you healthy by fighting off infection.  Next time you order a pizza, opt for extra mushrooms instead of extra cheese!

3.      Dark Chocolate: Give your sweetie an extra sweet gift this Valentine’s day, the gift of good health! Dark chocolate is packed with antioxidants that help the body fight off infection. How sweet is that?

4.      Sweet Potatoes: Sweet potatoes are in season right now in North Carolina, and are packed with the antioxidant Beta-Carotene which can help fight off harmful substances within the body. Try them baked with cinnamon and walnuts today!

5.      Yogurt: Have it for breakfast or as a snack, just make sure it’s labeled with “live and active cultures”. Yogurt contains powerful prebiotics and probiotics which help regulate good digestion and ward off unhealthy bacteria. Make a parfait with fruit and nuts, or add it into your strawberry smoothie!

Happy & Healthy New Year

Yes, it is that time again, time to bring in a new year, a happy, healthy new year!   For many this is the time that New Year’s Resolutions are set, in fact about 40 to 45% of Americans make one or more resolutions each year.  Among those topping the list are resolutions about weight loss, exercise and stopping to smoke.  Unfortunately as time goes on, those successful at maintaining their goals become fewer and fewer:  75% maintain their goals past the first week, 71% past 2 weeks, 64% after one month and 46% maintain after 6 months.  And after a year, that number declines to around 10%.  With those kinds of statistics, it almost seems pointless to even think about setting New Year’s resolutions!

On the bright side, research has shown that making resolutions versus not making any resolution is beneficial.  And with some simple strategies, it is possible to stick with those New Year’s resolutions:

1. Be realistic – the best way to fail is to make a goal that is unrealistic or unattainable.  For example, if you think that you eat too many fried foods in a week, do not say I will never eat fried foods again.  Instead say I will only eat fried foods a couple of times each week.  And continue to work toward your overall weekly goal of eating less fried foods every week.
2. Make small goals - big goals often seem too far out of reach or difficult to accomplish.  Short term goals are easier to keep and small accomplishments will help keep you motivated.  Instead of focusing on losing 40 pounds, focus on losing that first 5, then move on.  Think about these goals as year round, not just at the first of the year.  Resolutions are set in one day but it takes many tiny steps that happen throughout the year to reach your goals! 
3. Write it down – commit to your resolutions by putting it down on paper such as a notebook or journal.  This allows you to reflect back to your plans and write about your successes and obstacles throughout the year.
4. Talk about it – don’t keep it a secret.  Share with your friends and family members who will be there to support you as you change yourself for the better or improve your health.  Find a buddy who shares similar resolutions and work to motivate one another.
5. Reward yourself – this doesn’t mean with a tub of ice cream or a large pepperoni pizza!  Instead, celebrate your success by rewarding yourself with something you enjoy that does not contradict your resolution.  Maybe treat yourself to a new outfit, or a movie with a friend or day at the spa for a massage or pampering!
6. Don’t be too hard on yourself – Obsessing over the occasional slip up will not help you achieve your goal.  Do the best you can every day and take it one day at the time.  Remember to be flexible and expect that your plan can and probably will change from time to time.
7. Stick to it – it typically takes about 21 days for a new activity, such as exercising, to become a habit and 6 months for it to become a part of your personality.  Before you know it, your new healthful habits will become second nature.
8. Never give up – if your New Year’s resolution seems to be running out of steam, don’t despair and don’t just say, oh well, another failed resolution.  Start over again!  Who says you can’t make a New Year’s resolution any time of the year.

Resolutions Solutions

So how many of us have said, "This year, my New Year's resolution is 'I am going to eat better',  'No more fried foods for me' or 'I will drink more water and less soda all while eating more fruits and vegetables every day',  or "Absolutely no more all you care to eat food buffets and fast food drive thrus for me!' ?" 

Sure, we have all been there.  Eating healthy foods every day can often seem impossible, especially on a college campus, but with the right tools, knowledge and resources, it is a piece of cake (a healthy piece of cake of course)!

Resolution Solutions has been designed by me to help you do just that – find foods on campus that are better for you, lower in calories, lower in fat, made with whole grains, lean proteins and fresh, whole ingredients.  Eating healthy is about making smart choices, about enjoying ALL foods, (some more often than others), about eating a variety of foods and about learning to identify and locate these foods.

This program includes several other mini programs that can be found throughout campus.

1. The Lighter Side at Todd and West End Dining HallsThis station located at both dining halls will be featuring entrees at lunch and dinner, Monday through Friday, that are lighter in calories and fat.  These items will be made from mostly fresh, whole ingredients with little to no processed ingredients.

2. Choose This, Not That at Pirate Market and
   Reade Street
   MarketThis will help identify will better choices between items located in the convenience stores on campus.  Look for the red octagon and green arrows on products to help you make smart choices when shopping at The Pirate Market and Reade Street Market.

3. Best Bites at The Galley and Destination 360Who says healthy can’t taste great?  Just try any of the great offerings found in The Galley or Destination 360 that are lower in calories and/or fat.  Best Bites are featured daily at the grill, Senor PeeDee’s and Bene.  Look for the signs identifying these “Best Bites”.

4. Navigating Campus Brands (Chick fil-A, Chili's Too, Einstein Bagel, Subway, etc) Think you can’t make smarter choices while still enjoying some of your favorite foods on campus?  It is true that many foods found in retail locations are higher in calories and/or fat but there are several tips that you can follow to help reduce those calories and fat.  Remember, eating healthy is all about making smarter choices with the needed resources and tools.  That is where I come into play, I can help you learn how to still enjoy some of those all time favorites while making them a little healthier.

5. RD and Chef Cooking DemosThese cooking demos do more than teach you how to cook ONE recipe, they teach cooking approaches.  So you don’t think you can cook, let us show you how to be better equipped for preparing yourself healthier options whether in your dorm room, your friend’s apartment or back at home.  Learn your way around the kitchen with Veggie Tips, Salt Sense, Lightening Up and Good Fat, Bad Fats.  These demos will be announced throughout the semester.

~Janie
The Pirate RD