What’s in Your Lunch Box?

As an intern working in the city this summer- I find going out to lunch to be a rather difficult task. With about 30 minutes to spare- I try to find places that provide quick, nutritious options for a decent price (cheap would be better). Not so easy. I once spent $10 for a measly salad consisting of lettuce and three veggie toppings.

So, in order to balance my food spending a bit, every so often I will pack a lunch to bring to my internship. It costs less, and I can control the ingredients and portion. This is a great solution for anyone- whether you’re an intern, student, or boss. Bringing your own lunch to work can save money, time, and calories!

But what if you don’t have a refrigerator? This post was inspired by my college roommate who is shadowing a doctor for the summer. She texted me one night for healthy lunch options she could eat while watching surgeries that don’t require a fridge.

Below are a few “lunch to go” options and snacks that I love to pack and which don’t need to be kept cold.

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PEANUT BUTTER: great for sandwiches on whole-wheat pita,English muffins, or mini bagels. Spread on celery for added crunch. Add fruit (bananas, apples, raisins, craisins) or nuts (walnuts, almonds, pecans) for more flavor and substance.

WHOLE WHEAT PASTA: make whole wheat pasta for dinner the night before and pack it for lunch the next day. Mix with tomato sauce and chopped veggies (broccoli, zucchini, eggplant, peppers, tomatoes, mushrooms, asparagus, peas, corn).

WATER-PACKED TUNA OR SALMON: grab an easy to go individual pouch and bring a small container of sliced fresh veggies (carrots, celery, cucumber, tomato, jicama) and whole wheat crackers to eat it with. You can go to the grocery store and buy already cut-up fresh veggies for convenience.

BROWN RICE, QUINOA, or COUSCOUS: all these grain products can make a nice salad for lunch with add-ins such as: nuts, craisins, raisins, diced veggies, and beans.

BEAN SALAD: during the summer, I find that a bean salad can be very refreshing. Mix different types of beans with chopped fresh veggies and a little olive oil or Italian dressing. Great beans to use include chickpeas, kidney beans, lentils, kidney beans, black beans, cannellini beans, edamame, navy beans, pinto beans. Serve with whole-wheat crackers.

FRUIT SALAD: a nice juicy fruit salad can be so satisfying for lunch during the summer. Use fruit that hold up well in the heat such as blueberries, strawberries, apples, bananas, pears, plums, cantaloupe, watermelon, honeydew, cherries, grapes, and oranges. Add in nuts and dried fruit for more flavor and substance.

Great snacks I like to keep on hand when I’m interning in the city or on the go include:

-       Laughing Cow Cheese

-       Raw Nuts – not roasted or salted

-       Dried Fruit – without sugar added

-       Whole Fruit

-       Whole-Wheat pretzels – I portion a few into a separate bag so I don’t overeat them!! Look for no salt added.

-       Air-popped popcorn – I pop it the night before using my popcorn popper and take it in a baggie with me

-       Seeds – I go for pumpkin seeds and sunflower seeds

-       Whole Grain cereal – I like Cheerios, Fiber One, Kashi

-       Edamame

-       Dark Chocolate pieces – I definitely have to portion this out before I take it with me or before I know it the whole bar is gone!

Hope these suggestions are helpful! If anyone has any other ideas please comment and let everyone know!

Keep it Healthy,

Ms. College Foodie

Shopping Spree that Prevents Cancer!

So today was one of my “get organized” days (don’t you just love those days!!!) – tasks included throwing out old papers, picking up towels from the floor, and going through my closet etc. But in the midst of my cleaning frenzy, I took a quick TV break and it’s a good thing I did because there was a great segment on the Dr. Oz show today. It was all about preventing cancer with a healthy diet. Dr. Oz believes that eating the right foods in the right combinations will not only help you lose weight but can also help lower your risk for cancer.

The following is DR OZ.’S ANTI-CANCER SHOPPING LIST:

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Vegetables & Fruits: Leafy Greens, Brussel Sprouts, Sweet Potatoes, Berries, Apples, Apricots, Mango, Pomegranates, Squash, Broccoli, Onions, Shallots, Leeks, Bell Peppers, Jalapeno Peppers, Tomatoes, Beets, Carrots, Mushrooms, Lentils, Spinach, Oranges, Grapefruit, Lemon, Lime

Whole Grains: Whole Grains (Bread, Pasta, Tortillas), Oats, Quinoa, Flaxseed

Protein: Soy Products (Tofu, Beans, Milk), Salmon, Mackerel, Tilapia, Tuna

Spices & Herbs: Tumeric, Ginger, Garlic, Basil, Curry, Chive, Cinnamon

Nuts/Seeds/Oil: Pecans, Walnuts, Hazelnuts, Almonds, Flaxseed/Flaxseed Oil, Olive Oil, Canola Oil

Desserts/Sweeteners: Dark Chocolate

Beverages: Green Tea, Ginger Tea, Red Wine (1 glass/day)

To view the segment from today’s Dr. Oz Show visit http://www.doctoroz.com/

Keep it Healthy,

Ms. College Foodie

Eat to Fight Bloat!

It’s a perfect day for the beach- clear skies, a crisp breeze, smooth yet ticklish sand between your toes.
There’s only one problem – you feel BLOATED! And you know that no matter how enticing or refreshing that ocean may look, there is no way that cover up is coming off!

However, that “extra bulge” can be prevented – and it starts with your fork!

http://www.magazine.ayurvediccure.com

Keep these Anti-bloating foods on hand this summer to be Bikini Ready!

Celery, Cucumber, Grapes, Watermelon, Apples:
These foods contain large amounts of water to help hydrate your skin and help fight bloating. According to a study published in the Journal of Nutrition in 2008, people who took in more fluids from water-rich foods had a lower BMI and smaller waists than those who took in fluids from beverages.

Calcium-Packed foods: Yogurt, Skim Milk, Low Fat/Reduced fat Cheese
In an article published by Self Magazine, Toby Smithson, R.D. says that while Researchers aren’t exactly sure why, foods rich in calcium help to decrease PMS puffiness and bloating resulting from eating salty foods. Specifically probiotic-rich yogurt helps to reduce bloating because it supports the growth of good bacteria in the gut thus making less room for other bacteria that may cause bloating, according to David Grotto R.D., author of 101 Optimal Life Foods.

Keep it Healthy,

Ms. College Foodie

It’s Summer Time- Time to Spruce Things Up!

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School’s Out. Summer’s Here! We’ve traded in our books for internships and for those lucky ones jobs (yeah for those actually getting paid!). It’s time to look and feel our best- especially now when more sun means less clothing!

Here are 2 ways to rev up some “food classics” with a healthy, summer twist!

Grown Up Ants on a Log: These tasty little treats are not only kid-approved, but also great for keeping us slim, satisfied, and satiated.

Ingredients:
•    2 Celery Stalks cut into thirds

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•    ½ tbsp. of Crushed Walnuts
•    ½ tbsp. of Craisins
•    1 tbsp. of Peanut Butter
Spread Peanut Butter over celery pieces. Sprinkle each piece with a few walnuts and Craisins. Enjoy this fun, refreshing treat as a snack or addition to any meal.

Fruit Salad with A Twist: This isn’t just your typical fruit salad. With some sweet treats and hidden gems – it’s a perfect dish to enjoy at home or with some friends.

Ingredients:
Fruit Salad:
o    ½ cup Raspberries
o    ½ cup Blueberries
o    ½ cup Strawberries, sliced thinly
o    1 Apple, chopped
o    1 Banana, sliced thinly
Topping:
o    1 tsp. Dried Apricots, finely diced
o    1 tsp. Crushed Walnuts
o    1 tsp. Crushed Pecans
o    1 tsp. Silvered Almonds
o    1 square (from a chocolate bar) of 72% Dark Chocolate, broken into small pieces
o    1 tsp. Orange Zest
o    2 tsp. Cinnamon

Place Fruit ingredients into a large bowl. Mix together topping ingredients into a separate bowl. Pour the topping mixture into the bowl with the fruit ingredients. Place in refrigerator until ready to serve. Enjoy!

Congrats to all College Graduates and Good Luck in the “Real World!”

Keep it Healthy,

Ms. College Foodie

Ordinary Tuna Fish Made Extraordinary

Remember those boring tuna fish sandwiches you used to eat in elementary and middle school? Well now we’re in COLLEGE and our tuna fish sandwiches need some sprucing up.
Try this quick and extremely delicious tuna fish recipe I just came up with tonight. I simply used ingredients I had on hand and within 5 minutes I had a great tasting, and of course nutritious dinner!

Ingredients:

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•    1 can of tunafish
•    Handful of Craisins
•    ¼ Macintosh apple
•    3 stalks of celery
•    1 tbsp. of chopped walnuts
•    4-5 mini carrots
•    1-2 tbsps. Of Dijon Mustard
•    Salt & Pepper to Taste

Directions:
1.    Open the can of tunafish and drain the excess liquid. (Optional: Rinse with water to remove excess sodium)
2.    Finely chop apple, celery, and carrots
3.    Mix all ingredients together.
4.    Enjoy with whole wheat pita or crackers!

How is easy is that! 5 minutes and you’re done! It’s ordinary tuna fish made extraordinary! I saved half of it for lunch tomorrow! Can’t wait to enjoy this great tuna fish sandwich again!

Keep it Healthy and Happy Earth Day!!!

Ms. College Foodie

Omega-3 Fatty Acids Not Only “Heart Healthy” But “Mind Healthy”

Lately I have found that the new nutrition craze to sweep the health field seems to be Omega-3 Fatty Acids. I’m sure you’ve seen some commercial, news article, or even an ad or nutrition label for a food product claiming that it contains “heart-healthy Omega 3 Fatty Acids.” And even talk about taking fish-oil supplements has sky rocketed. So what are these Omega-3 Fatty Acids? According to Dr. Frank Sacks, Professor of Cardiovascular Disease Prevention at the Harvard School of Public Health, they are “polyunsaturated (meaning they have many double bonds) fatty acids that are essential nutrients for health.” The general consensus of past research studies is that these Omega-3 Fatty Acids are indeed hearty healthy! Dr. Sacks notes that Omega-3 Fatty Acids can offer “protection against heart disease and possibly stroke.” How great!!!

The cardiovascular benefits of Omega-3 Fatty Acids are pretty well established but what’s particularly interesting is the power of Omega-3 Fatty Acids to impact areas of the brain involved with mood and emotion. Studies conducted at the University of Pittsburgh by Sarah M. Conklin, Ph.D, suggest that not only are Omega-3 Fatty Acids heart healthy but they can improve emotional behavior as well. After interviewing 55 healthy adult patients, determining their average Omega-3 Fatty Acid intake, and examining their brain structure using a high-resolution MRI, researchers have found that those with higher intake levels of long chain Omega-3 Fatty Acids, had higher grey matter volume in areas of the brain associated with emotional arousal and regulation.

These findings suggest that consumption of Omega-3 Fatty Acids can lead to improved structural changes in the brain. This is exciting news and with more research possible solutions for depression and other mood disorders can be achieved!

If you are looking to include more Omega-3 Fatty Acids into your diet, here are some dietary food sources as recommended by Dr. Sacks:

www.mdconsult.com

• Fatty Fish like salmon
• Flax Seeds (I look to sprinkle some ground flax seeds on top of my morning cereal)
• Walnuts
• Vegetable Oils like Soybean and Canola
• Some green vegetables including Brussel sprouts, kale, and spinach

Keep it Healthy,

Ms. College Foodie

Sources:

University of Pittsburgh Schools of the Health Sciences (2007, March 7). Omega-3 Boosts Grey Matter, May Explain Improved Moods.

http://www.hsph.harvard.edu/nutritionsource/questions/omega-3/index.html

Salad For Me, Cookies For You!

Think again before letting someone else buy your food! A fascinating new research study has found that consumers exert more self-control when purchasing food for themselves, but when it comes to others – they’ll opt for the less healthier options! I challenge you to be an observer, next time you go to your friend’s dinner party, a BBQ next door, an info session for an upcoming research or internship opportunity, or see what even your parents buy as “your” food, look at the type of food being served, how many healthy vs. unhealthy options are there?

Juliano Laran of the University of Miami conducted a series of studies on food choice published in the Journal of Consumer Research examining the discrepancy between the foods people buy for themselves and the foods they purchase for others. One particular study consisted of participants selecting from a list of 16 food items with 4 considered to be “healthy” options and 4 deemed as “unhealthy” options. Half of the participants chose 4 items from the list for themselves while the other half chose 4 items for a friend. The participants chose a balance of healthy and indulgent foods for themselves but the participants who selected food items for a friend mostly stuck with the indulgent food items.

A similar study took place in a real-life setting of a supermarket. Similar results were obtained.

www.prevention.com

I thought this was really fascinating!!! Why would our food choices change whether you were purchasing for yourself or for others? Why would you exert more self-control with yourself? Unfortunately, the answer is still unclear. More research will need to be done to determine why! You can bet I will be looking out for it!

However, this research and the phenomenon it implies may be greatly affecting public health. Laran notes that most of the food we consume is chosen by others. Children eat what their parents buy for them, and guests consume what food is offered at parties. Even think about restaurants, the food options and their constituent ingredients have been chosen by the owner/chef.

Laran notes that “taking responsibility for their own food choices instead of letting others choose could help consumers fight against obesity and lead a healthier lifestyle.”

Hope this article gave you something to think about!

Keep it Healthy,

Ms. College Foodie

Source: Wilcox et al. Vicarious Goal Fulfillment: When the Mere Presence of a Healthy Option Leads to an Ironically Indulgent Decision. Journal of Consumer Research, 2009; 090409080957062 DOI: 10.1086/599219

Be A College Cook – Easy, Nutritious Recipes!

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So this semester I am completing a fieldwork internship with a Registered Dietitian! It is such a great experience and I’m loving it! This past week was especially exciting- we put on a presentation for a fraternity on “Quick Healthy Meals for the Everyday College Student.” We lead cooking demonstrations on various easy-to-make, satisfying, nutritious, and of course- fast meals that any college student could make.

I especially loved 2 of the recipes and wanted to share them with you. Try these recipes and see how easy it is to make healthy meals at school and be a COLLEGE COOK!!

This first recipe is a great recipe to make in bulk and freeze the leftovers. For lunch or dinner just take out the wraps, microwave, and enjoy a very balanced meal. The best part – all the ingredients are rather cheap and non-perishable!

MAKE AHEAD WRAPS:
Prep Time: approx. 30 Minutes. Cook Time: approx. 35 Minutes. Makes 12 servings.

Ingredients:
1 cup uncooked brown rice (I like to use instant brown rice- it cooks faster)
2 cups water
1 (15 ounce) can black beans
1 (15.5 ounce) can pinto beans
1 (10 ounce) can yellow corn     1 (10 ounce) can diced tomatoes and green chilies (can use a regular can of tomatoes instead)
12 (10 inch) flour tortillas
1/2 pound shredded Pepperjack cheese (or any cheese you like)
Your favorite hot sauce – optimal for added kick!

Directions
1 Combine rice and water in a saucepan, and bring to a boil. Reduce heat to low, cover, and simmer for 35 to 40 minutes, or until tender. Remove from heat, and cool.

2 Place black beans and pinto beans into a colander or strainer, and rinse. Add corn and diced tomatoes with green chilies, and toss to mix. Transfer to a large bowl, and mix in rice and cheese.

3 Using a one cup measuring cup, scoop mixture into tortillas. Sprinkle with hot sauce, and roll up. Wrap individually in plastic wrap or foil, place into a large freezer bag, and freeze. Reheat as needed in the microwave (if using foil, remove before microwaving) for lunch or snacks.

Makes 12 Servings. Each wrap contains 344 calories, 11 grams fat, 4 grams saturated fat, 49 grams carbohydrates, 15 grams protein, 7 grams fiber.

MICROWAVE TERIYAKI SALMON RECIPE:
Yes it says microwave! This is a great, convenient way to get fish into your diet. This recipe is low in calories, fat, and carbs. Serve on top of a bed of spinach sautéed in a little bit of olive oil with pepper and salt and you have one great tasting meal. This recipe was taken from Raquel Grinnell from RecipeZaar. (http://recipezaar.com)

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SERVES 4

Ingredients:
* 4 salmon steaks or salmon fillets, 1/2 inch thick (approx. 1 3/4 lb.)
* 4 tablespoons soy sauce
* 2 tablespoons orange juice – optional
* 1 tablespoon sugar
* 2 cloves crushed garlic
* 2-3 scallions, sliced thinly, to garnish (white and light green parts)

Directions: 1. Place salmon skin side down (if using fillets) in shallow microwave-safe dish, glass or plastic.
2. Combine the rest of the ingredients, except scallions, and pour over fish.
3. Cover with plastic wrap and marinate at room temperature for 30 to 60 minutes. (if you don’t have time – you can skip the marinating step and just add the ingredients)
4. The longer it marinates, the more pronounced the flavor.
5. Turn fish once or twice while marinating, leaving it skin side up on the last turn (if using fillets).
6. Making sure the plastic wrap seal is tight, microwave on high for 7 minutes.
7. Let it stand in the microwave for an additional 3 minutes, covered, while you plate the spinach or other veggies.
8. Check one fillet to ensure it is cooked to your liking (All microwaves cook a little differently; I rather like medium rare salmon if it turns out that way, but others may not– if too rare, just pop it back in the microwave, sealed, and zap it for a minute or so).
9. Plate the salmon and sprinkle with the scallions.

Keep it Healthy and Get in that Kitchen!

Ms. College Foodie

Healthy Dining Options at Your Favorite Restaurants!

Always an avid searcher for nutrition and health related information- I came across this great, great website today. It’s called HealthyDiningFinder.com

It’s a website that provides you with registered dietitian-approved menu items at many of your favorite restaurants- from fast food to fine dining.

To find a restaurant with healthy options near you- just type in your zip code and a list of restaurants and their menu items approved by actual RD’s will come up. You can even narrow the search by price and service type (take-out, delivery, catering). If you’re worried about sodium (as we know many restaurant meals are loaded with sodium) you can use the sodium savvy option to find RD-approved menu items with 650 mg of sodium or less.

So what makes a menu item dietitian friendly? All healthy options advertised on this website must meet the following nutrition criteria:

1. Entrees (or full meals) must include at least one of the following:
   1. Fruits and/ or Vegetables
   2. Lean Protein (ex. skinless white meat poultry, fish/seafood (including salmon), tofu, etc.)
   3. 100% Whole Grains
2. Menu items must meet the following criteria:
   1. Entrees (or full meals): 750 Calories or less, 25g of Fat or less, 8g of Saturated Fat or less
   2. Appetizers, side dishes and desserts (yes desserts are included on the website!!!!!): 250 Calories or less, 8g of Fat or less, 3g of Saturated Fat or less
   3. Deep fried items (ex. egg rolls, chicken fingers, tostada shells, etc.) are excluded from the website, except for very small amounts of garnishes, such as wonton strips

So next time you’re headed out to eat- visit this website to find some RD-approved, healthy meal options to help you make smart eating decisions. Eating out doesn’t always have to be a splurge! Check to see if your favorite college joints are on the website.

Happy Nutrition Month!

Keep it Healthy,

Ms. College Foodie

Source: HealthyDiningFinder.com

What to eat when dining out Japanese style?

It’s a Friday or Saturday night- dinner is right around the corner, so where are my friends and I most likely to head to grab a bite to eat? Sushi!

http://food.malaysiamostwanted.com

Japanese food is definitely a popular dine out choice for college students. It’s quick, delicious, fun to eat – okay it’s a little pricey but the sushi restaurants on my campus are always packed on the weekends.

But when watching your weight- the calories can quickly add up when dining out Japanese style.

So what are some great options when you’re craving Japanese food? Here are some helpful suggestions /tips by Kerri Glassman, MS, RD, CDN, and author of the O2 Diet.

1. For starters- Kerri suggests Edamame.

http://site.jkdjewelry.com/blog

These delicious green soy beans contain protein and fiber to help keep you feeling satisfied. (I love them because they are so much fun to eat – I get them without the added salt)

2. Choose Salad. Kerri wants you to be adventurous and substitute the ordinary green salad for the Hijiki salad. Hijiki is high in fiber  and therefore will help fill you up. If this salad is not offered go for the green salad but ask for the dressing on the side and only use 1 tablespoon.

3. Smart Soup. To Kerri, miso soup is one of her “freebie” foods. It helps fill you up so you eat less at the meal.

4. Look for lean protein. Sushi/Sashimi (without the rice) can provide your dose of lean protein.

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Kerri specifically mentions salmon as it will provide you with beneficial omega-3′s and suggests 4 pieces of sashimi as the perfect portion of protein.

5. Sushi. My favorite part of going out to eat for Japanese. However with the rice, tempura flakes, and spicy mayo- sushi may seem like a light bite but it definitely packs on the calories. Kerri says go for the hand rolls and substitue veggies in place of the rice.

6. Drink Up. Kerri is a big fan of foods with large amounts of antioxidants so it is no surprise that she strongly supports making green tea part of any Japanese dining experience.

So next time you and your friends decide to grab a bite at the local sushi place by campus- remeber these helpful tips from Kerri Glassman for a guilt-free, delicious Japanese meal!

Happy Nutrition Month!

Keep it healthy,

Ms. College Foodie