Spike the Punch: A JMU guide to on-campus nutrition

Grilled Cheese Thursday. Late night snacks at The Dog Pound.  Desserts at E-hall. On-campus dining is part of the JMU experience, offering a little something for everyone. But with so many tempting and delicious options, it can be easy to over-do-it on empty calories. That one last cookie leaving E-hall, peanut butter pie at D-hall, or full bowl of Elbows mac n cheese can add up after a semester.

So where are some of the healthier “punch” options on campus? While our university is great about providing nutritious to-go options such as fresh fruit, yogurt, hummus, and veggie containers, most of these options aren’t included in “punches” across campus. Many “punches” are too large of a portion size, include sides such as chips or fries, and include a fountain beverage. Even though the university is taking great strides to increase student nutrition awareness (Did you know campus dining nutrition facts are available for each campus dining location? Check it out here: http://www.campusdish.com/en-US/CSMA/JMU/Nutrition/), it can still be difficult picking out the most nourishing meal options on campus.

Hopefully the following tips can serve as a guide to finding the punches on campus that are not only spiked with beneficial nutrients and vitamins, but work with your meal plan and appetite. Rather than sticking with the same chicken wrap and fries combo from PC Dukes, try out some of these punch suggestions that can cut out empty calories and replace them with vitamin and nutrient dense foods.

SALAD BAR AT EHALL/DHALL/FESTIVAL

For just a $5 punch, these campus salad bars are an incredible deal when it comes to the amount of vitamins and nutrients you can get in just one meal.  It’s important to know which foods to pile on and which toppings to avoid.

Stock up on:

Chickpeas: This legume is a terrific source of fiber, folic acid, and potassium. Along with fiber, chickpeas contain protein that will help you feel fuller after your salad is finished.

Sunflower seeds: This topping not only gives salad a nice crunch, a quarter cup of these seeds contain about 90% of your daily Vitamin E needs, a cancer-preventing antioxidant that is also important for the health of our cell membranes.

Broccoli: Yeah yeah, we’ve all been told we need to eat our broccoli. And it’s true. Broccoli is a mini-warehouse of phytochemicals, fiber, vitamins and antioxidants, with more and more research showing a possibility for it’s protective role against cancer.

Tomatoes: Tomatoes are a great source of Vitamin C and potassium, two very important nutrients for stressed, worn-out college students. Sufficient Vitamin C intake may lower the risk of catching a cold while potassium intake helps conquer electrolyte imbalances caused by one too many cups of coffee.

Pass on the:

Iceberg lettuce: The darker the leaf, the better when it comes to salad. Pick greens such as spinach or romaine, which are high in Vitamins K and A (essential for bone and eye health, respectively).  Baby spinach is also rich in phytochemicals known to possess anti-inflammatory and anti-cancer properties as well as numerous minerals your body needs to function on a daily basis.

Brand-name dressing: Cream-based Ranch and Caesar dressings tend to be high in sodium and saturated fats, adding on possibly hundreds of unnecessary calories to a salad. And don’t be fooled by the “fat-free” Honey Mustard or Italian. These dressings can still be full of sugar. Stick with a do-it-yourself dressing: olive oil and balsamic vinegar (in moderation of 2 Tbsp. each). This option is lower in sodium, calories, and provides the nutrient and antioxidant benefits of olive oil. And if you’re like me and can’t live without an occasional blue-cheese dressing topped salad, grab a to-go cup rather than pouring the dressing on straight from the bottle. The amount of dressing is still enough to cover the salad but not enough to really hurt your waist line.

SANDWICHES 101: At Festival, PC Dukes, and Market One

Wrap or bread? Maybe it’s the Atkin’s Diet craze, the hype of the gluten-free diet, or just taste preference, but many students choose wraps over bread. Wraps used on campus tend to have about the same amount of carbohydrates as 2 slices of bread, while packing in a bit more sodium and fat. Whether you choose a wrap, slice of sandwich bread or bun, pick the 100% whole wheat option. This means that all parts of the wheat grain are used in the bread product to provide: hunger-suppressing fiber, metabolism and immune system supporting B vitamins, and iron. Don’t miss out on such a delicious and available source of nutrients!

Load it up. Having the option to build your own sandwich gives you the ability to pile on veggies and increase your daily intake. Never had green bell peppers on your sandwich? Try it out to not only increase your Vitamin C and fiber intake, but to keep yourself from getting your “usual”.

Pass on chips and soda. Though it’s okay to have the cheddar Sun Chips every now and then, pass on the chips some days and go for the banana or apple. Skip out on soda and PowerAde (both filled with sugars most likely not needed by your body to fuel you through your after-lunch class) and fill up on water or coffee with light creamer.

Easy on the condiments. Mayo, cheese, oil, and hummus are all key to making your sandwich both wonderful and satisfying, but can add up in calories if all used at once or used too excessively. If you can’t do without mayonnaise, go easier on the cheese. Hummus is always a great option for cheese or mayonnaise. It leaves one with the same feeling of satiety but is richer in fiber, vitamins, protein and unsaturated fats.

FESTIVAL: Burger Studio

Wait, what? A healthy punch at Burger Studio? A key part of a healthy, balanced diet is moderation. Cut your burger in half before digging in. This can help prevent overeating. Take it easy on the condiments and don’t skimp on the veggies or avocado (a terrific source of the “good” fats). Also, replace the fries (composed of 301 calories and 22 grams of fat) with the side salad or apple slices (just 37 calories).

DHALL BREAKFAST

While tator tots may be the first thought after reading the title above, D-Hall has other delicious and nutritious breakfast options available with just the swipe of a JACard. Load up on fruit from the salad bar and don’t forget the yogurt for a healthy digestive tract and strong bones. Pass over the waffles and French toast and get some oatmeal to provide energizing whole grains. And lastly, the omelet bar is a great place for a portion-controlled breakfast. You can special request one egg over easy or just egg whites. Just one egg is a low-calorie option full of filling protein and fats as well as Vitamin A, iron, niacin and folic acid.

VEGETARIAN AND GLUTEN-FREE OPTIONS

The vegetarian, vegan, international and gluten-free stations at both D-hall and E-hall are usually loaded with non-traditional foods one might not usually choose to eat. Variety is crucial to a healthy, balanced diet so don’t be afraid to take a look at what these stations offer. Veggie Variations at D-hall usually offers wholesome whole grains, nutrient packed veggies, and protein filled tofu and legume options. The sweet potato at E-hall is a tasty source of Vitamin A, fiber and potassium at the gluten-free station.

Stay hungry,

Jenn

References:

http://www.campusdish.com/en-US/CSMA/JMU/

http://www.livestrong.com/article/282494-salad-bar-nutritional-facts/

http://www.thedailybeast.com/newsweek/2007/11/14/can-vitamin-c-cure-colds.html

Preedy VR; Watson RR; Sherma Z (2010). Dietary Components and Immune Function (Nutrition and Health). Totowa, NJ: Humana Press. pp. 36; 52. ISBN 1-60761-060-4.

The Visual Food Lover’s Guide. Wiley. QA International. 2009.

Good Mood Foods

Colder weather, fewer hours of daylight, and stressing about finals can leave us all feeling a little down these days.  Reaching for high calorie, low nutrient snacks and meals is a common mood boosting method; however, the wrong food choices can leave us feeling even more sluggish and blue.  Studies have shown that adequate intake of certain diet components, such as B-vitamins, omega-3-fatty acids, vitamin C, and magnesium can help control stress, allowing us to be more relaxed.   Perhaps the best news of all is how easily these nutrients fit into our everyday diet, as long as we know which foods to choose.

Try to incorporate these nutrients into your diet with the following food suggestions to banish the blues for the rest of the semester:

Vitamin B6: Found in avocados, chickpeas (hummus!), baked potatoes with skin, yellow fin tuna and steamed green beans.  B6 is a major contributor to the production of serotonin, a neurotransmitter responsible for regulating mood, emotion, sleep, and appetite.  Stress depletes the body’s B6 levels, resulting in a decreased amount of serotonin synthesis.

Vitamin B12: Found in low fat or fat free milk (or soymilk), salmon, and chicken.  With the help of other B-vitamins, vitamin B12 helps make GABA, or Gamma-Amino Butyric Acid, which calms nervous system activity.

Folate/Folic acid: Found in asparagus, chickpeas, lentils, oatmeal, orange juice, and spinach.  Folate/folic acid is another B-vitamin, and is essential for the production of dopamine, a neurotransmitter associated with pleasure.    

Omega-3-fatty acids: Found in salmon, tuna, pistachios, and walnuts.  Omega-3-fatty acids can help regulate stress hormones, as well as protect against mood swings and even PMS.

Magnesium: Found in spinach, almonds, sunflower seeds, tofu, and wild rice.  Magnesium is depleted by stress, and is also needed for the production of the neurotransmitters GABA and dopamine.

Vitamin C: Found in broccoli, orange juices, red and green peppers, strawberries, and most other fruits and vegetables.  Vitamin C boosts your immune system, staving off additional stress and blues brought on by the common cold or flu.

 

Complex carbohydrates are another good choice; they offer extended satiety because they are digested slowly, regulate blood sugar levels, and help make serotonin.  Complex carbohydrates include whole grain pastas, breads, and cereals (refer back to “Whole Grain Goodness—New whole grains to discover for your diet for more ideas).

Adding just a few of these foods to your diet each day can help ward off the grouchies and keep our stress levels low. However, it is also important that we don’t deprive ourselves from our favorite goodies.  Sometimes what we really need is to indulge in a comfort food that we adore.  Finding the right balance is key to being both happy and healthy.

Happy Snacking!

Amanda

References:

http://www.wholeliving.com/photogallery/good-mood-foods

http://www.webmd.com/diet/slideshow-diet-for-stress-management

http://www.biopsychiatry.com/serotonin.htm

Health To Go

Since the holidays include some of the busiest travel days of the year, why not cover some basics of healthy eating on the road?

But first, make an effort to wake up just a little earlier (even 30 minutes will do) to get that work out in. This will help curb cravings on the road and also energize you for hours behind the wheel. Endorphins released during exercise cause euphoria, modulation of appetite, and enhanced immune response.  At least for me, I’m more likely to stick to an exercise routine through the weekend if I begin my holiday this way. You’ll remember how good it makes you feel!

      Now onto the food….

1)   Plan Ahead:

• Don’t worry, we know you’re going to be rushing around grabbing everything you’re at risk of forgetting. This won’t take much! Plus, it will save you from stopping too much on the road!
  • Trail Mix: pack a bag of almonds, raisins, pistachios, walnuts and cranberries. This snack packed with protein, fiber, and disease-fighting antioxidants will fill you much longer than a bag of chips.
  • Banana with peanut butter: if you know me, you know that I take peanut butter everywhere I go. There is reason behind this! Peanut butter is filling, easy to carry, and nutritious! It is a great alternative to other spreads, and is also great on apples, rice cakes, and whole grain crackers. Tip: switch to natural peanut butter to avoid trans fats and unnecessary added sugars and salt .(Favorite brands= Trader Joe’s & Crazy Richard’s)
  • Hummus & Veggies: arrange mini zip-locks with 6 baby carrots, 10 sugar snap peas (or green pepper strips), 6 cherry tomatoes. Put hummus in a Tupperware for dipping!
  • Greek Yogurt: creamier and more nutrient dense than regular yogurt, even fat free Greek yogurt is delectable! With an average of 16 grams of protein in a 6oz. serving, it will keep you full and even satisfy cravings for sweets! It comes in a variety of flavors, and is great plain or topped with nuts and/or dried or fresh fruit!
  • My favorite: honey Greek yogurt topped with pecans! (Health benefits of pecans aren’t discussed as often as others, but are uniquely high in gamma tocopherol, a form of Vitamin E that promotes prostate and intestinal health!)
  • Pre-made sandwiches
  • Banana, Peanut Butter & Honey (no cooler needed!)
  • Turkey, Avocado, Swiss Cheese
  • Tuna Salad (made with Dijon mustard, olive oil, dill, red onions, relish)
  • Turkey, Cranberry Sauce, Arugula (Thanksgiving leftovers!)
  • Hummus & Veggies

 

2)   When stopping at a drive-in or restaurant….

• Choose grilled over fried

• Ask for “no mayo”-  at a drive thru you can always ask for other condiments (i.e. ketchup, mustard, even BBQ sauce that are more heart healthy)

• Substitute a side salad or baked potato for French fries

• If you’re really avoiding an ingredient in particular, keep in mind that certain ingredients are frequently used in restaurants, even when we wouldn’t expect it. When in doubt, ask!

• Be careful about salads:
• Choose dressing wisely. Several are packed with either added sugars (especially the “fat free” ones) or saturated fat. If possible, choose oil & vinegar or Italian. Next best: balsamic vinaigrette.
• Try to choose a salad with more vegetables, nuts, and fruits over bacon, and other less healthy toppings. (If you’re not careful, a salad can have more calories and saturated fat than a cheeseburger!

• Choose water or unsweetened tea for beverages.
• A can of coca-cola has 39 grams of sugar (140 calories). Don’t dismiss drinks from your intake.
• A 20oz cup of Nestea’s Raspberry Iced Tea (popular at soda fountains) contains 30 grams of sugar (125 calories).
• McDonald’s Regular Iced Coffee: 30 grams of sugar
• Putting it in perspective: 1 glazed Krispy Kreme donut has only 10 grams of sugar.

So, why does it matter?   Not only are these foods healthier (long-term thinking, here).. in the short term, they will make you feel better! You’ll be less likely to have post-meal fatigue (“food comas” or “carb crashes”) or experience headaches from high sugar and sodium content. *When we take in a large amount of sugar in one sitting, it spikes our insulin levels so quickly (insulin aids glucose absorption into the blood) that in one hour, the glucose in our blood has been depleted so much, that we are already hungry again! A meal with the same calories but lower sugar content will sustain satiety and keep us from over-indulgence.

Thanks for stopping in and HAPPY THANKSGIVING WEEKEND!!

-Cat 🙂

References:

http://www.heraldnews.com/lifestyle/fastfood/x1568359779/Fast-Food-Snacks-for-the-road-trip-to-Grandmas-house

http://nutrition.mcdonalds.com/getnutrition/nutritionfacts.pdf

http://www.dole.com/LiveRight/Prevention/PreventionDetails/tabid/837/Default.aspx?contentid=4264

http://www.nycjog.com/channel/running/articles

Tis the Season for Baking… and Chemistry!

Pumpkin pie, gingerbread cookies, apple dumplings… with the start of fall comes the start of the baking season. Most of us will indulge this week and weekend on baked goods of sentimental value that we have enjoyed maybe every Thanksgiving of our lives.

As a nutrition science nerd, I wanted to share a bit of the baking chemistry that makes those sentimental sweets so satisfying. Baking is a science, with the correct proportions of flour, leavening agents, eggs, fats, sugars and liquids needed for a successful, finished product. The next time you’re baking a birthday cake for a friend or making Christmas cookies, I hope you remember the following lowdown on basic baking ingredients and pat yourself on the back for being a kitchen chemist.

 

Flour

In baked goods, flour provides structure. Flour contains protein (more specifically, glutenin and gliadin in wheat flour) and when flour comes into contact with liquid, the proteins bond together to form gluten. We see this happening when a cookie mix becomes thicker after combining dry and wet ingredients or when dough being kneaded becomes more textural and elastic. 

 

Eggs

Eggs act as an emulsifying and binding agent during baking. The egg yolk provides moisture and serves as an emulsifying agent, keeping all ingredients evenly dispersed to form an even texture. In vegan baking, or for cooks looking to lower cholesterol intake, an emulsifying agent must be added in place of the yolk. Examples include ground flax seed simmered in water or applesauce.  The egg white, which is full of protein, contributes to the final structure of the product. When heated, the proteins denature and work as leavening agents.

 

Leavening Agents

Examples of leavening agents are air, steam, and CO₂. These agents help the product rise and take shape. The most common recipe ingredients one will come across that produce the leavening agent CO₂ are yeast, baking powder, and baking soda.  In bread dough production, yeast is added to feed off of sugar and produce CO₂, causing the dough to rise into a shape that can be baked. Yeast is a biological source of CO₂ while baking soda and baking powder are chemical sources.

Baking soda is a dissolved alkaline compound which produces CO₂ when placed in contact with an acidic ingredient, such as cream of tartar or lemon juice (hence the need for the random spoonful in many cookie recipes)and a liquid. Baking powder is a mixture containing both dissolved alkaline compound and an acid salt and is used in recipes where no acidic ingredients are present.

 

Sugar

The addition of sugar not only adds sweetness, but contributes to the browning of a product as well as the tenderness. During the baking process, sugar inhibits the formation of gluten. For this reason, cakes are far more light, fluffy and sweet than bread.

 

Liquid

Liquids help promote gluten formation, carry flavors, and can act as a leavening agent. Variations in liquid additions can either promote or inhibit gluten formation. Liquid can act as a leavening agent when it changes to steam during the baking process, forming air pockets within the product, causing it to rise.

 

Salt

Salt addition plays a role in gluten formation and enhances flavors during baking (especially chocolate). The ions in the salt help line up gluten fibers, giving bread a better texture.

 

Happy Thanksgiving!

Jenn

 

References:

http://www.culinate.com/articles/features/baking_chemistry

http://www.exploratorium.edu/cooking/bread/bread_science.html

http://busycooks.about.com/od/howtobake/a/bakingingredien.htm

http://www.culinate.com/articles/features/baking_powder

Whole Grain Goodness – new whole grains to discover for your diet.

“The world has over 50 000 edible plants. Just three of them, rice, maize and wheat, provide 60 percent of the world’s food energy intake.”   -FAO, Food and Agriculture Organization of the United Nations

Although many of us in the United States are fortunate enough to have access to a wide variety of safe and nutritious foods, the majority of us get much of our daily energy needs from corn and wheat. Breakfast cereals, sandwich bread, granola bars, chips, pizza, pasta: corn and wheat products are hard to get away from.

Multiple whole grains are just waiting for us in the bulk aisles of Martins and the Friendly City Food Co-op (http://www.friendlycity.coop/). Get out there and discover the whole grain goodness you’re missing out on!

Barley. Like many whole grains, barley is an excellent source of fiber and B vitamins. This grain is gluten-free and can be sweetened as a breakfast cereal similar to oatmeal or added to soups and stews.

Amaranth. This grain can be served like rice when cooked with one part amaranth to two parts water. It can be added to soups or stir-fries. This grain is known to contain twice as much iron as hard wheat and four times more the calcium.

Amaranth flour. A gluten-free replacement for wheat flour in breads and pizza dough.

Millet. This ancient grain, believed to have originated from central Asia, remains a dietary staple across Africa and Asia. Like amaranth, millet can replace rice as well as replace oats as a breakfast cereal. To prepare millet, simmer for 30-40 minutes in 2 parts liquid to 1 part grain. For a tasty breakfast, simmer millet in soy or skim milk and add raisins, cinnamon, honey, chopped apples or any toppings you might usually have on your oatmeal.

Quinoa. Pronounced “KEEN-wah”, this tiny grain has recently taken the health-world by storm. Gluten-free and packed with protein, magnesium, iron and potassium, this grain is a delightful substitution for rice or pasta in stir-fries, salads, soups and porridges. It is easy to prepare too. Just bring 2 parts liquid (ex. 1 cup chicken broth) and 1 part quinoa (½ cup) to a boil, simmer for about 15 minutes or until all liquid is absorbed, and enjoy with some stir-fried veggies.

Buckwheat. This cereal grain is gluten-free and is not related to wheat, despite the name. It is rich in protein and fiber and can be substituted for oatmeal for breakfast. Buckwheat can also be prepared as a main dish (popularly known as “kasha” in other parts of the world).  Place one cup dry buckwheat in a skillet over medium-high heat. Stir in a beaten egg until each individual grain is separate and dry. Add 2 cups boiling liquid, reduce heat, cover and cook for 30 minutes.

My most-recent discovery of whole-grain goodness: Baked Sweet Potato with Black Beans, Salsa, Quinoa and Sour Cream. I can’t go on enough about how perfectly the sweetness of the potato goes with the nutty quinoa and spicy salsa. Take one baked sweet potato and fill with a mixture of cooked quinoa and black beans. Top with salsa and sour cream and you’re good to go. Enjoy!

Stay hungry,

Jenn, a UREC alumnus

References:

http://www.fao.org/docrep/u8480e/u8480e07.htm

http://www.wholefoodsmarket.com/recipes/guides/grains.php

The Visual food Lover’s Guide. Wiley. QA International. 2009.

“Beyond Brown Rice: 10 Whole Grains to Discover for Your Diet.” Tuft’s University Health & Nutrition Letter. November 2006. Healthletter.tufts.edu

Healthy Sandwich Tips for the College Student

I feel I speak for many college students when I say that one of my favorite foods is a delicious sandwich. Sandwiches are quick and easy and can be eaten at any meal or time of day. When prepared properly it can be nutritious and tasty, piled high with ingredients to power you through the busy day. Here are a few tips on how to get the most nutritional value out of your daily sandwich.

Tip #1: Load your sandwich with veggies. Especially: green, red, and yellow peppers, banana peppers, tomatoes, spinach, cucumber slices, onions, zucchini, squash and carrots. These veggies pack crucial nutrients and disease fighting antioxidants in every bite, plus they add an extra dimension to your sandwich by giving it a tasty crunch. If you really want to step out of the box, try adding fruits to your sandwich. Some of my favorites include watermelon, pears, and apples. Veggies and fruits are a great way to spice up your sandwich’s taste withoutadding extra calories or unnecessary fats.

Tip #2: I personally hate mayonnaise, but after living with my dad I know that not everyone feels the same (he puts a sickly amount of mayonnaise on top of bread just as a snack…cringe worthy). There are better and tastier options out there people! Try topping your sandwich with avocado slices for a creamy texture that provides necessary heart healthy monounsaturated fat instead of artery clogging saturated fat. Other condiment choicesinclude mustard, hummus, and salsa. Hummus and salsa are great sources of nutrients. Hummus provides lots of vitamins and minerals such as manganese, copper, calcium and zinc (but is relatively high in calories—for our calorie cautious readers) and salsa provides carotenoids such as lycopene. Lycopene has been shown to reduce the risk of cardiovascular disease and protectagainst harsh UV rays from the sun.

Tip #3: Swapping your sandwich bread to 100% whole grain, whole wheat is probably the most important advice I can provide to our readers. Whole grain bread is such an easy swap to make, even if you’re accustomed to another type of bread. It is much more nutritious and satiating than white bread and in my opinion a whole lot more tasty. Buying bread with the ‘100% whole grain’ label ensures consumers that the bran and germ of the wheat has not been removed during the processing of the bread. This means that you are getting an excellent dietary source of fiber, manganese, calcium, copper, iron, all your b-vitamins and many other vitamins and minerals. If you eat white bread you are losing 60% of these nutritious components through the processing process!

Tip #4: Avoid pre-packaged cold cuts as much as possible. Cold cuts are loaded with fat, sodium, and preservatives. Some leaner, more nutritious options include fresh slices of cooked chicken, turkey, and seafood. If you are a tuna lover make sure that the tuna is packed in water and not oil!

Tip #5: Sadly, cheese is one of my favorite foods and also one of the unhealthiest sandwich toppings. When I MUST satisfy my craving for cheese I stick with low-fat swiss or provolone cheese. I love cheddar cheese, however, it is the highest in fat so I try to avoid it most of the time. Some tasty cheese alternatives include hummus, salsa, and tomato paste.

Tip #6: Try to avoid the grilled Panini. Panini’s may not seem like that bad of a choice but unfortunately they are calorie packed with little nutrient value (depending on what is inside the Panini). Panini’s are prepared in oils and butter to get that beloved crusty texture. They are also normally processed and the bread has little to no nutrient value (along with all the extra calories from the oil). Sorry Top Dog Panini lovers!

Tip #7: The easiest way to add extra nutritional value and flavor to your sandwich…. add herbs! Herbs can easily be chopped and added to the top of any sandwich masterpiece! Basil, parsley, cilantro and oregano are great choices. These herbs can be stored in a glass with about an inch of water right on your kitchen counter. Trim the ends and replace the water each day. Your herbs will last about a week! Other herbs, like chives, thyme and rosemary should be snipped at the ends, placed in a inch of water in a cup, covered loosely with a plastic bag and placed on the top shelf of your refrigerator.

So now that I have offered some suggestions on how to give your sandwich a nutritional punch here is a few of my favorite sandwich go-to’s. Enjoy!

• I am a ravenous animal in the morning and I like to eat a large breakfast (my friends can vouch for the amount of food I consume before 9 am). One of my favorite breakfasts includes an egg white (or organic brown egg), veggie omelet filled with peppers, onions, spinach, mushrooms, zucchini, and squash. I lightly cook the veggies in a teaspoon of organic olive oil. I then place the veggies to the side and cook the egg whites. When the egg whites are half way cooked I pour the veggies on top. While this process is going on I toast two pieces of whole-grain toast. The end result is a whole-grain veggie omelet sandwich with honey mustard to add a little extra kick.
• One of my favorite afternoon snacks includes a medium whole-grain tortilla, 2 tablespoons of hummus, 2 slices of tomatoes and 4 slices of cucumbers. This snack gives me an energy boost that helps me stay awake during my afternoon classes.
• After a work out my go-to snack is a piece of whole-wheat toast topped with organic peanut butter and sliced strawberries. It is super delicious and the perfect combination of carbohydrate and protein to properly refuel after an intense sweat session.

Happy Turkey Month!
<3Megan

Sources
My dad’s permission to insult his eating habits
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=66
http://nutrition.about.com/od/nutritionglossary/g/lycopene.htm
http://www.veganpeace.com/recipe_pages/herbs/storingherbs.htm
http://www.everydayhealth.com/healthy-recipes/healthy-sandwich-dos-and-donts.aspx

Overnight Oats

Even if you don’t love traditional hot oatmeal, you might like this. A bowl of overnight oats is whole grain goodness meets instant gratification. No more waiting 10 minutes (that you don’t have) to microwave oatmeal and wait for it to cool off.  Even better – no more sugary, overpriced breakfast cereals.

My friend and fellow nutrition analyst Alli was the first person to tell me about overnight oats.  Now, I have them 5-6 mornings each week and sometimes (often) as a snack. Here’s how you make them:

                          

The night before you want to enjoy your oats, put them in a bowl (I use ¾ of a cup) and completely cover them with milk (about 1 cup). I use original almond milk, but any kind of milk will do.  Cover them up and put them in the refrigerator over night.  In the morning, the oats will have soaked up most of the milk. Just uncover, add your favorite combination of toppings and voilà!  You have overnight oats.

Here’s a list of yummy, (mostly) nutritious topping combinations I’ve tried:

Banana Nut: sliced bananas and walnuts

Maple & Brown Sugar:  brown sugar and real maple syrup

Pumpkin Pie: canned pumpkin puree, brown sugar, cinnamon, and pecans

Blue Monkey: sliced banana and blueberries (inspired by The Little Grill Collective’s Blue Monkey pancakes)

Mixed Berry: sliced strawberries, blueberries, and raspberries

Cranberry Orange: fresh cranberries, orange marmalade, and pecans (my favorite!)

Creamy Vanilla Almond: sliced almonds and a dollop of vanilla yogurt

Crunchy Peach: sliced peaches and your favorite granola

Peanut Butter Alli: soak your oats in an empty peanut butter jar

But wait – there’s more!

If you’re looking to get a little more oomph from your oats, try adding one or more of these natural nutrient enhancers:

Flaxseed (whole or ground): a plant source of omega-3 fatty acids, many B vitamins, magnesium, manganese, fiber, and phytochemicals

Wheat germ: a plant source of protein, folic acid, phosphorus, thiamin, riboflavin, niacin, zinc, magnesium, vitamin A, vitamin E, antioxidants, and fiber

Chia seeds: a plant source of omega-3 fatty acids, fiber, calcium, phosphorus, magnesium, manganese, copper, iron, niacin, and zinc

Now go get your oats on.

-Amy

 

References:

http://nutrihealth.in/health/flax-seed-the-low-carb-whole-grain/

http://nutrihealth.in/health/wheat-germ-and-its-benefits/

http://www.drweil.com/drw/u/QAA365093/Chia-for-Health.html

http://livewell360.com/wp-content/uploads/2010/07/overnight-oats-1.jpg

http://www.echiaseeds.com

http://www.almondmilkbenefits.org

http://www.thekitchn.com