April's Balanced U Theme is Earth Friendly Foods

April is Earth Month; therefore, Balanced U's theme for the month just happens to be Earth Friendly Foods!

What are Earth Friendly Foods?  Earth Friendly Foods have minimal impact on the Earth.

The way food is handled before it gets to you influences the nutrient and sustainability qualities of the food. You’ve probably heard of the Slow Food Movement. No doubt you’ve heard of local fruits and vegetables. Organic, free range, hormone free, antibiotic free - these are all part of the sustainable food movement. Our daily food choices do play a role in our personal carbon footprint, and every little bit of savings counts.

Consider everything you eat during the day and how it got to you. Even that cup of coffee you picked up in the morning on your way to campus consumed valuable resources before it got to you. You don’t have to deprive yourself, but be aware of your decisions.


Here are some tips for you to consume more Earth Friendly Foods:

Seasonal Produce: One hundred years ago most folks didn’t eat lettuce in December - instead they ate root vegetables and hearty greens that could stand up to storage. Educate yourself on the seasonality of fruits and vegetables in your geographic region and select from seasonal varieties most often.

Protein: Generally speaking, plant sources of protein use less fossil fuels than animal sources of protein. Reducing the amount of animal protein you eat each day, or substituting one vegetarian meal for an animal protein meal a week is a great start to reduce your carbon footprint. If you eat fish, choose sustainably caught sources.

Less Processed: Any food that is less processed is a more sustainable choice. Think of whole foods in a natural state.

Tap Water: Ditch the plastic bottles for water and soft drinks, instead get your own refillable mug or personal cup. Tap water is clean and fluoridated, which helps prevent cavities.


How Chartwells at Saint Louis University Serves... Sustainably

We serve foods from local farms and local sources - Some of the local farms that we work with are: Theis Farms, Double Star Farms, Lee Farms, Troutdale Farms, Timber Farms, Rain Crow Farms, and Flamm Orchards. Some of the local sources we utilize are: Kaldi's, G & W Sausage, Companion Breads, LaBonne Bouchee. Local produce and sources typically mean there is a smaller carbon footprint than food coming from across the US or around the world.

We only purchase sustainable seafood Best Choices and Good Alternatives options as identified by the Monterey Bay Aquarium Seafood Watch program. Sustainable Seafood  helps maintain species of fish that are threatened or may provide options with less contamination.

All our milk and yogurt is from cows not treated with rbgH (rbgH free)

We offer reduced antibiotic chicken and poultry - where the animals are only treated if they are sick, not as a preventive measure.

Our eggs are sourced from birds that are cage free.

We offer vegetarian options at all meals for the Vegetarians and Flexitarians among us. Meat of any kind taxes our resources to a greater extent than almost any other food because the animal must be cared for, fed, transported, and then processed. Reducing meat and dairy consumption can ultimately reduce the demand for these products and lessen the impact of the industry on the global environment.

We monitor our own food waste closely, and seek ways reduce it further.

We work with local recycling programs.

We offer green paper products wherever possible.


Earth Friendly Foods to Look for at Saint Louis University from now until May:

Seasonal Fruits: apricots, honeydew, limes, lychee, mango, oranges, pineapple, strawberries

Seasonal Vegetables: artichoke, asparagus, endive, broccoli, butter lettuce, chayote squash, collared greens, corn, fennel, green beans, mustard greens, radicchio, rhubarb, snow peas, spinach, swiss chard, vidalia onions, watercress

Proteins: dried beans, peas, lentils, rgbH free milk and yogurt, sustainable seafood choices, reduced antibiotic meats.

Other: tap water, infused water


Resources for More Information

National Farmer's Market Directory - nfmd.org/mo/st-louis/

Slow Food - slowfood.com or slowfoodstl.org

Environmental Protection Agency - epa.gov

Environmental Working Group - ewg.org
 

Environmental Working Group Shopper’s Guide to Pesticides - foodnews.org

Balanced U’s Theme for March: Metabolism Boosters

What is metabolism? Metabolism is the process of transforming food (proteins, carbohydrates, and fats) into energy for you to use. More simply put - it is the rate at which your body burns calories (uses up energy). The rate of your metabolism depends on the interaction between the number of calories you consume and the number of calories you burn through eating, exercising, and daily functioning. While no food can actually burn off enough fat to impact weight, the following foods and activities can assist you by slightly raising metabolism.

• Small but frequent meals help keep your metabolism in high gear and helps you burn more calories overall.
• Increase the protein in your diet. Protein requires about 25% more energy to digest than other foods (in other words it takes 25% more calories to digest protein than it does to digest carbohydrates or fat), so meals that contain adequate protein can temporarily increase metabolism.
• Some studies have shown that hot peppers and very spicy foods can increase metabolism by about 20% for about 30 minutes.
• Green tea contains a powerful antioxidant that some research suggests may boost metabolism temporarily.
• To really boost metabolism, your best bet is to build and maintain lean muscle mass. Muscles burn 3 times more calories at rest than fat does. If you’re trying to lose fat, build muscle.

The bottom line is that foods may have a slight impact on metabolism, but the increases are insignificant compared to what is necessary to lose weight. Every little bit helps, but no one should rely on a miracle food to get rid of excess pounds.

National Nutrition Month is a nutrition education and information campaign created by the Academy of Nutrition and Dietetics and is celebrated annually each March. The theme this year is “Enjoy the Taste of Eating Right.” Consumer research confirms that taste tops nutrition as the main reason why one food is purchased over another. While social, emotional, and health factors also play a role, the foods people enjoy are typically the foods they choose to eat. This year’s key messages for National Nutrition Month focus on how to combine taste and nutrition to create healthy meals so that you experience a win-win with your meals - by enjoying all-in-one meals that are nutritious, healthy, and delicious.

Chartwells is celebrating National Nutrition Month with their own take on enjoying the taste of eating right with the “Taste of the Mediterranean.” The “Taste of the Mediterranean” celebrates the traditional Mediterranean diet and lifestyle that is often associated with improved health.

• The Mediterranean diet focuses on the unique foods and beverages indigenous to the countries surrounding the Mediterranean Sea. 
• The traditional Mediterranean diet emphasizes foods from plant sources including whole grains, vegetables, fruit, beans, nuts, seeds, legumes, and herbs and spices. Moderate amounts of dairy and seafood are included, with meats eaten less often. Olive oil serves as the main fat source.
• Other key elements of the Mediterranean Diet/Lifestyle are daily exercise, sharing meals with others, eating simple meals, and fostering a deep appreciation for the pleasures of eating healthy and delicious foods.
• The Mediterranean way of life can help protect against heart disease, diabetes, cancer. It can also help maintain a healthy weight.
• Many scientists believe the health benefits of eating and living the Mediterranean way result from an interaction between a diet rich in micronutrients, antioxidants, fiber, vitamins, minerals, and healthy fats, along with being physically active.

Enjoy the taste of eating right this month by looking for healthy and delicious staples in the Mediterranean diet that are being served in the dining halls at Saint Louis University this month. Key ingredients and foods in the Mediterranean diet include oregano, mint, thyme, tomatoes, eggplants, greens, chickpeas, whole grains,, fresh seafood, yogurt, olive oil, and almonds.

 

Keep in mind that even when eating a Mediterranean diet your plate should still allow you get nutrients from each food group (protein, carbohydates, and healthy fats). A balanced plate following the Mediterranean diet would include:

• grains: whole grains
• protein: legumes, beans, nuts, fish
• vegetables: greens, tomatoes, eggplants
• fruits: berries
• dairy: low-fat yogurt and cheeses in moderation
• (olive oil, a healthy fat, could be used in the cooking of the protein sources, pasta, or vegetables)

Use this image as tool to help you when filling your plate.

 

 

 

 

Eat Green. Live Green.

Have you heard? 

Chartwells will be hosting the Eat Green. Live Green. fair and market in the Center for Global Citizenship (CGC) on March 18th from noon-7pm. Throughout the day there will be various events including a Free Yoga class by Lululemon, an Ethical Coffee talk by Kaldi’s Coffee, and Local Food Talk with Maddie Earnest.  Ryan Chollet and Friends, a Saint Louis University band, will be performing between 5:30-6:30pm. At 7pm there will be a special showing of Salvage City, a Saint Louis-based 'upcycling' reality television show. Salvage City typically airs on the Discovery Channel and the stars of the show, Sam Coffey, Trotter, and Mia, will be in attendance to help promote and celebrate Sustainability at SLU! Some vendors include Companion Bakery, Gelato Di Riso, Naked Bacon, and Local Harvest Grocery Store.  There will be samples of their local goods, items for sale, and super displays throughout the day. Continue to look for more updates as the date of Eat Green. Live Green. approaches. We cannot wait to have you join us in supporting our local, sustainable, life-giving community! 

'Tis the Month for Heart Healthy Tips

The month of February is American Heart Month, which is a month dedicated to raising awareness of heart disease and encouraging heart healthy choices. Heart disease is the #1 killer of Americans. We can reduce heart disease by promoting a healthy diet and lifestyle. Some health conditions and lifestyle factors can put people at a higher risk for developing heart disease. You can help prevent heart disease by making healthy choices and managing any medical conditions you may have. The following are some tips to help you prevent heart disease...

Eat a healthy diet. Choosing healthful meal and snack options can help you avoid heart disease and its complications.

• Eat plenty of fresh fruits and vegetables -- as an adult you should have at least 5 servings each day. Vegetables and fruits are good sources of vitamins and minerals. They are also low in calories and rich in dietary fiber. Vegetables and fruits contain substances found in plants that may help prevent cardiovascular disease.
• Eat whole grains. Whole grains are good sources of fiber and other nutrients that play a role in regulating blood pressure and heart health. You can increase the amount of whole grains in a heart-healthy diet by making simple substitutions for refined grain products (whole wheat bread instead of white bread, brown rice instead of white, whole wheat pasta instead of enriched white flour pasta, whole wheat flour instead of enriched white flour). You could also be adventuresome and try a new whole grain, such as whole-grain couscous, quinoa, or barley. Another easy way to add whole grains to your diet is ground flaxseed. Flaxseeds are small brown seeds that are high in fiber and omega-3 fatty acids, which can lower your total blood cholesterol. Stir them into yogurt, applesauce, hot cereal, etc for added fiber and heart healthy nutrients!
• Limit how much saturated and trans fats you eat. Limiting these fats is an important step to reduce your blood cholesterol and lower your risk of coronary artery disease. A high blood cholesterol level can lead to a buildup of plaques in your arteries which can increase your risk of heart attack and stroke. The best way to reduce saturated and trans fats in your diet is to limit the amount of solid fats (butter, margarine and shortening) you add to food when cooking and serving. You can also reduce the amount of saturated fat in your diet by trimming fat off your meat or choosing lean meats with less than 10 percent fat.
• Choose monounsaturated fats (such as olive oil or canola oil) and polyunsaturated fats (found in nuts and seeds) when consuming fats. These types of fat are good choices for a heart-healthy diet. When used in place of saturated fat, monounsaturated and polyunsaturated fats may help lower your total blood cholesterol. Moderation is essential. All types of fat are high in calories.
• Choose low fat protein sources. Lean meat, lean poultry, fish, low-fat dairy products, and egg whites or egg substitutes are some of your best sources of protein. Certain types of fish are also rich in omega-3 fatty acids, which can lower blood fats called triglycerides. The highest amounts of omega-3 fatty acids (omega-3 = polyunsaturated fat) are in cold-water fish, such as salmon, mackerel and herring (non-fish sources of omega-3s are flaxseed, walnuts, soybeans, olive oil, and canola oil). Legumes (beans, peas and lentils) are also good sources of protein and contain less fat than meat and no cholesterol, making them good protein substitutes for meat. Substituting plant protein for animal protein will reduce your fat and cholesterol intake.
• Reduce the sodium you intake. Eating a lot of sodium can contribute to high blood pressure. Reducing sodium is an important part of a heart healthy diet. You can reduce the amount of salt you add to food at the table or while cooking by using herbs and spices in place of salt for flavor. A lot of the salt in your diet also comes from canned or processed foods, so challenge yourself to make your own foods and to eat more fresh foods. The United States Department of Agriculture (USDA) recommends that a healthy adult has no more than 2,300 milligrams of sodium per day, while an individual with risk factors for heart disease has no more than 1,500mg of sodium a day. To give you a more realistic vision of this recommendation consider the following information:
• 1/4 teaspoon salt = 600 mg sodium
  1/2 teaspoon salt = 1,200 mg sodium
  3/4 teaspoon salt = 1,800 mg sodium
  1 teaspoon salt = 2,400 mg sodium
• Another tidbit about salt: If you cut back on the salt, in a few weeks you'll be able to better taste the natural salts in food. If you grew up salting your food, it won’t taste as good to you at first to skip the salt. However, taste buds do change, and you’ll soon adjust to less salt in your diet, and feel better too. Making changes could help you cut down your need to use a salt shaker on already prepared food or you might notice less of a craving for junky, salty foods.

Maintain a healthy weight. Being overweight or obese can increase your risk for heart disease.

Exercise regularly. Physical activity can help you maintain a healthy weight and lower cholesterol and blood pressure.

Don't smoke. Cigarette smoking greatly increases your risk for heart disease.

 

Have your cholesterol checked. Your health care provider should test your cholesterol levels at least once every 5 years.

 

Monitor your blood pressure. High blood pressure often has no symptoms, so be sure to have it checked on a regular basis.

 

Manage your diabetes. If you have diabetes, monitor your blood sugar levels closely and follow the diet and/or medication advice provided from your doctor and dietitian.

Valentine's Day coincidentally also falls during the American Heart Month. A day where millions of Americans will see heart-shaped imagery (décor, cards, gifts, etc) throughout the day. Use this imagery to remind you to focus on making heart healthy choices.  Whether you celebrate Valentine's Day on your own or with someone else, take steps to be a healthy valentine. Challenge yourself to be active and healthy.

This Valentine's Day instead of buying your valentine a box of chocolates, I recommend the following version of heart healthy brownies. We celebrated American Heart Month and Valentine's Day with these brownies at Fusz today, but if you missed it, feel free to try making them on your own! The recipe makes a delicious low-fat, high fiber, and naturally gluten-free fudgy brownie. The low-fat and high fiber content helps prevent high cholesterol and regulates blood sugar levels. The black beans provide the brownies with fiber, while the olive oil and avocado are sources of monounsaturated (healthy) fat which helps lower cholesterol levels. Therefore, enjoy these heart healthy brownies with your valentine, friends, coworkers, and/or family and do not feel guilty while doing so....you are being heart healthy!




Black Bean Avocado Brownies

 

Ingredients

• 1 (15 oz) can of black beans, rinsed and drained
• 1 large egg
• 2 large egg whites
• 1/2 of a large extra ripe avocado
• 1 teaspoon olive oil
• 2/3 cup unsweetened, good quality cocoa powder
• 1/4 teaspoon baking powder
• 1/4 teaspoon baking soda
• 1/4 teaspoon salt
• 2 teaspoons pure vanilla extract
• 1/2 cup brown sugar OR 1/4 cup of the Splenda brown sugar blend
• 1/3 cup chocolate chips of choice, plus 2 tablespoons for topping

Instructions

1. Preheat oven to 350 degrees F. Grease a 8×8 inch baking pan.
2. Place all ingredients besides chocolate chips into a blender or food processor. Process or puree until ingredients form a smooth batter. If the batter is too thick and won’t process, then add in a teaspoon or two of water. Be careful to not add too much water because the batter needs to be very thick in order to produce fudgy brownies. Add in 1/3 cup chocolate chips and fold into batter.
3. Pour batter into prepared pan, sprinkle with 2 tablespoons of remaining chocolate chips. Bake for 25-35 minutes or until knife inserted in center comes out somewhat clean and top of the brownies begin to crack.
4. Cool pan completely on wire rack then cut into 12 delicious squares.

Serves: 12

 

Nutrition Per Serving:

Calories 124

Fat: 4.6g

Carbs: 18.5g

Fiber: 3.5g

Protein: 4.7g

Skinnier Version of a Big Game Favorite - Spinach Artichoke Dip

Are you fired up for the Super Bowl? You may sacrifice your voice rooting for your team, but you shouldn't compromise your waistline. Instead of eating your typical Spinach and Artichoke Dip that's full of creamy, caloric ingredients - try this tasty twist on Spinach and Artichoke Dip that uses purèed white beans as a substitute (also adding some protein and fiber to your snack). You won't feel guilty for munching on a serving of this during the game!

Skinny Spinach and Artichoke Dip Recipe

Ingredients

• 2 garlic cloves
• 1 (16 ounce) can white beans
• 1/4 cup light mayonnaise
• 1 teaspoon freshly squeezed lemon juice
• 1/4 cup parmesan cheese, grated
• Pinch of cayenne pepper
• 1 tsp of freshly ground black pepper
• 1 1/2 cups artichoke hearts, chopped into bite size pieces
• 1 (10 ounce) package frozen spinach, thawed and squeezed dry
• 1/2 cup low-fat part skim mozzarella cheese

Instructions

1. Preheat the oven to 350ºF.
2. In a food processor, pulse the garlic a few times to mince. Add the white beans, light mayonnaise, lemon juice, parmesan cheese and purèe until smooth. Add a pinch of cayenne and season with pepper. Transfer to a medium bowl and stir in the artichoke hearts and spinach. Place in a baking dish and sprinkle with mozzarella cheese. Bake until bubbly and brown, about 25-30 minutes. Broil on high for an additional 2 minutes to get the cheese extra brown.

Serves 8 as an appetizer

Nutrition Facts Per Serving
Calories: 200, Total Fat: 3g, Sodium: 300mg, Carbs: 30g, Protein: 14g

Sustainability On The Move...

Hello SLU Community!  My name is Lindsey Jones and I will be working for you as the Director of Sustainability for SLU Dining Services.  This position has been created to provide the SLU Students and Faculty with a more sustainable, local, life-giving, loving, and creative dining system. 

 

I look forward to growing sustainability and local food within the University.  

 

My background is a mingling of sustainable involvement, with experience in social work, farming, nutrition, cooking, and other creative opportunities.  After my University experience, Local Harvest Grocery played a major role in forming my drive to help create a sustainable and local food system in Saint Louis.  I have volunteered, worked, and been involved with Local Harvest since 2008.  Before moving back to St. Louis 2012, I was living in a Camphill Village in Pennsylvania as a co-worker for 2 years.  We were gardening, cooking, crafting, supporting the local food system, and practicing sustainable, organic farming together.  We worked with neighboring villages to source our foods locally and support local farmers, businesses, and artisans.

I have also worked at the St. Patrick Center (www.stpatrickcenter.org ) as a Community Support Counselor, Horticulture Therapist, and Program Coordinator from 2008-2010 and again from 2012-2013.  This experience was one that allowed me to see and experience first hand the need for creating a sustainable and localized community in St. Louis.    

 

The SLU Community plays a major role in the St. Louis food system, and We have the power to make a remarkable difference in the way food is served, prepared, eaten, and discarded on SLU Campus.  I would love to hear ideas on ways to make this happen.  

 

Recyclemania is coming up February 2nd, so be ready to Get Sustainable!!!

New Year, New You

As we kick off a new year, many people find themselves making resolutions for the year. There are a multitude of resolutions that people make each year. A few of the most popular ones often seem to involve nutrition to some capacity. People make resolutions to simply become healthier, while some are determined to lose weight and inches (especially since once the new year hits, swimsuit season all of a sudden seems right around the corner). Some might even being interested in bulking up (putting on more muscle mass). It is apparent that nutrition plays a role in these New Year's resolutions. If any of your New Year's resolutions are similar to the resolutions mentioned, I am here to help! I can help you with meal planning, nutrition counseling, and how to go about setting healthy goals and taking steps to achieve those goals. Sometimes people start off strong with their New Year's resolutions, but then down the road they may lose interest or hit a plateau. If that happens to you, I can help you stay on track. Feel free to reach out to me at anytime through the course of the new year. You can contact me by email at nutrition@slu.edu.

Better for You: Chocolate Chip Blondies

During the Holiday Season, you find yourself always surrounded by desserts. You bake them. They're at the parties and gatherings you attend. The leftovers from parties are at your house. You can't hide from them, and most of them look pretty delicious and tempting. Your brain and palate might be telling you to eat them while the buttons on your pants are indicating that you have had enough. The following is a recipe of a healthier dessert that tastes pretty delicious, but yet it is a much healthier (low in fat and calories) version of a holiday favorite. You might have even tried these Better for

You: Chocolate Chip Blondies. They were served at the Holiday Dinner this year in the Ballroom and were a hit!

Better for You: Chocolate Chip Blondies

Makes two - 9x13" pans = 60 pieces

Ingredients
6 cups (35oz by weight / 48 fl oz) garbanzo beans (chickpeas)
1 tbsp baking powder
1/2 tsp baking soda
3/4 tsp salt
2 cups brown sugar
1/4 cup honey (or to make this recipe vegan: use 1/4 cup agave nectar)
2 tbsp vanilla
1/4 cup applesauce
2 large bananas
3/4 cup rolled oats
1/4 cup whole wheat flour
Pinch nutmeg
1/2 cup chocolate chunks
1/3 cup chocolate chips

Directions

1. Preheat oven to 350F. Line two 9x13" oblong pans with parchment.
2. Blend all ingredients (except the chocolate) until very smooth in a food processor (you may have to blend two or more batches depending on the size of your food processor).
3. Pulse in the chocolate chunks and chips.
4. Spread the batter in the pans.
5. Bake 45 minutes.
6. Do not over bake. They will firm as they cool.

Nutrition Facts Per Serving
Calories: 76.8
Total Fat: 1.4 g
Cholesterol: 0 mg
Sodium: 97.0 mg
Total Carbs: 17.8 g
Dietary Fiber: 1.6 g
Protein: 1.5 g

 

* In order to make this recipe healthier, the typical fat source was not used - butter, margarine, oil - instead the recipe used applesauce. The recipe did not call for eggs as its binder - instead it used pureed garbanzo beans. Since there were no eggs used in this recipe, if you use agave nectar instead of honey, this recipe becomes a vegan dessert as well. The usage of garbanzo beans provides both protein and fiber to this dessert. The fiber content is also increased by using the oats and whole wheat flour. I recommend you try these desserts at your next holiday party. Then you can choose these over the other high calorie, high fat desserts, and you can impress our friends with your healthy, tasty dessert option.

 

Happy Holidays!

 

Fueling for Finals with Food

The end of the semester is coming to a close and with that means final exams. I am sure that most of you will spend the majority of your time this next week studying. Some of you might even be planning on practically living in the library during finals week. We’ve all been there. However,

during finals week sometimes you tend to make poor food decisions because you're too busy with studying. Yes, studying will definitely help you do well on finals, but your health and diet play a role too! Living on extra-large iced mocha drinks and late-night junk food for days at a time is not good fuel for your brain. You should be choosing foods that can help increase your brain circulation, enhance your memory and improve your concentration. Here are some tips on how healthy eating during exams can be easily done:

When you're deciding what to eat, choose:

Grains - all whole grains: whole wheat bread, quinoa, oatmeal, whole grain pasta, brown rice

Fruits - most fruits like blueberries, strawberries, blackberries, cherries, cranberries, raspberries, plums, apples, peaches, avocados, oranges, grapes, kiwi

Vegetables - richly colored vegetables especially dark leafy greens, spinach, romaine, arugula, kale, sweet potatoes, Brussels sprouts, broccoli, carrots, beets, red peppers

Lean Proteins - tuna, salmon, lentils, eggs, lean beef, low-fat yogurt, milk, lean chicken, pork,

Other Beneficial Brain Foods - walnuts, almonds, sunflower seeds, flax, canola and olive oil, green tea, water

 

(The dining halls have a wide variety of food so remember these foods when filling your plate at Griesedieck and Reinert)

 

If you're going to be in the library for a while, consider these options:

 

Take food with you like -

• peanut butter on whole grain bread
• salad
• turkey sandwich on whole grain bread or as a wrap
• fruit (with or without a little peanut butter)
• yogurt parfait
• veggies or whole wheat pita wedges with hummus

(many of these suggestions can be purchased at locations that sell Outtakes' items) 

 

Take a break to refuel with food -

• Au Bon Pain has:
• a variety of turkey and chicken sandwiches
• salmon on their menu
• salads
• soups with vegetables, whole grains, and/or lean proteins
• eggs
• Argo Tea has:
• green tea
• a variety of healthy entrees, sides, or snacks (most of their food items are made with lean proteins and whole grains)
• Ameren has:
• a create your own salad, wrap, or sandwich option using lean proteins, richly colored vegetables, and a whole grain wrap/bread
• The Bean has:
• a wide variety of Outtakes' items (salads, wraps, sandwiches, yogurt, fruit, crudité bags)
• MarketPlace has:
• nutritious salads at Earth Table
• create your own healthy salad, wrap, or sandwich at Grand Deli
• richly colored vegetables, brown rice, and lean protein (grilled chicken or tofu) at Modern Asian Kitchen
• whole grain pasta at Laclede Pizza Co
• grilled chicken and salad options at Chick-fil-A
• Salsarita's has:
• create your own bowl that you can add lean proteins like beans, chicken, and pork too as well as grilled vegetables, rice, and salsa
• Caffe CGC has:
• salads and sandwich options that contain lean proteins and veggies
• healthy entrees and sides in their unique menu
• hummus
• Subway has:
• a variety of lean protein sandwiches that you can get on 9-grain wheat or 9-grain honey oat
• salads with your choice of lean protein
• DeMart has:
• a wide arrange of healthy foods that you can eat upon purchase or keep in your dorm for when you get hungry studying
• Fusz has:
• healthy salads and wraps at Crisp
• grilled chicken at Pollo
• lean beef and chicken at Grill Nation but be careful with the toppings you select for your sandwich

A few other tips to keep in mind:

 

Stretch it out - After every hour of studying, try getting up and moving your muscles for a couple of minutes. Take the opportunity to refill your water bottle, walk to the bathroom, touch your toes, and/or reach for the sky.

Don’t let stress get the best of you - Many people might not work out during finals week because they are busy studying, but when determining your studying schedule include time to get some physical activity. Swap time that you spend on social media with time spent in the gym. Trust me the gym is a much better stress reliever.

Catch some Zzzz’s to get A’s - Make sure you’re getting 7-8 hours of uninterrupted sleep. It may feel more productive to keep studying rather than sleeping, but the truth is your study sessions will be much more effective after some shut-eye.



GOOD LUCK ON YOUR FINALS!

 

Have a Happy and Healthy Holiday!

 

It’s Thanksgiving break! Thanksgiving kicks off the holiday season. The holiday season is a time to celebrate with family and friends. Unfortunately, for some it also becomes a time when you find yourself over-eating and possibly gaining weight. The holiday season doesn’t have to lead to weight gain. How can we avoid putting on extra weight while having a great time?  Focus on a healthy balance of food, activity, and fun. By implementing a few simple tips you can stay healthy through the holiday season.

·         Plan time for exercise. Exercise helps relieve holiday stress and prevent weight gain. A moderate and daily increase in exercise can help partially offset increased holiday eating.

·         Don’t skip meals. Skipping meals could tempt you to over-indulge.

·         Survey party buffets before filling your plate. Choose your favorite foods and skip your least favorite. Include vegetables and fruits to keep your plate balanced.

·         Eat until you are satisfied, not stuffed. Savor your favorite holiday treats while eating small portions. Sit down, get comfortable, and enjoy.

 

·         Be careful with beverages. Alcohol can lessen inhibitions and induce overeating. Non-alcoholic beverages can also be full of calories plus sugar.

·         If you overeat at one meal, go light on the next. It takes 500 calories per day above your normal caloric consumption to gain one pound (or 3,500 calories per week).

·         Bring your own healthy dish to a holiday gathering so that you know there is at least one healthy option for you to choose from.

 

·         Take the focus off food. Enjoy being around your family and friends. Turn candy and cookie making time into non-edible projects like making wreaths, dough art decorations or a gingerbread house. Plan group activities with family and friends that aren’t all about food. Try serving a holiday meal to the community, playing games, or going on a walking tour of decorated homes.

 

I hope you enjoy the holiday season and feel great while doing it!

 

 

Links to Helpful, Healthy Holiday Tips:

 

Healthy Holiday Eating focusing on Thanksgiving - http://www.healthcastle.com/holiday-eating-healthy-thanksgiving.shtml#undefined

 

Simple Ways to Cut Sugar, Calories, Sodium, and Fat - http://www.mayoclinic.com/health/healthy-holiday-eating/MY01046

 

Healthy Holiday Food and Diet Tips - http://www.webmd.com/diet/features/holiday-foods-diet?page=2

 

Healthy Holiday Eating Strategies - http://www.realsimple.com/health/nutrition-diet/healthy-eating/eat-healthy-during-holidays-10000001683797/index.html

 

Helpful Eating Tips for Holiday Travelers - http://www.cnn.com/2013/11/26/health/healthy-eating-traveling-holidays/index.html

Meeting with Students

I really enjoy meeting with students and hearing their feedback and suggestions regarding the food being served at Saint Louis University. Their insight gives Chartwells and myself new and different thoughts and ideas as well as reassures us on certain things that we are already doing that students are enjoying and/or appreciative of.

I have recently met with some students who are interested in making sure that students are being provided with healthy, sustainable, quality foods. I am very interested in providing students with the food, knowledge, and tools they need to make healthy choices in their lives now that I hope will help them to continue to make healthy choices for the rest of their lives. After meeting with them, I began to wonder if students were aware of some of the things Chartwells already does in order to provide healthy, sustainable, quality foods. So here is a list of some of the current things Chartwells is doing...

• Local Produce - Chartwells uses local produce options over non-local produce whenever possible given geographic and seasonal restrictions

• Sustainable Seafood - All seafood purchases are in accordance with the Monterey Bay Aquarium Seafood Watch program. Any locally purchased seafood should also meet these guidelines.

• Free Range Chicken and Pork - Chartwells' broadline purchases of chicken and pork are from free range farms. This means the chicken and pigs are born and raised with free access to the outdoors.

• Cage Free Eggs - All of Chartwells' broadline egg purchases, both shell and liquid, are from cage free hens. This means the hens have the ability to walk around and spread their wings.

 

• rBGH Free Milk & Yogurt - All of Chartwells' broadline supplied milk and yogurt is provided by dairies committed to raising dairy cows without additional growth hormones to boost milk production.
 

Chartwells and myself will continue to explore ways to provide you with healthy, sustainable, quality foods. If you have any ideas, questions, or comments, please share. You can contact me at nutrition@slu.edu. Thanks!

Hungry and Healthy After 7:00PM

Many of the eateries on the Saint Louis University campus close at 7:00PM; however, you might not have had the opportunity to eat yet. If you are someone looking for healthy options after 7:00... let me help you!
 
What eateries are open after 7:00PM?

Fusz: Crisp, Jamba Juice, Grill Nation, Pollo
Salsarita's
Subway and DeMart
The Bean

What can I get that is healthy at these eateries?

Fusz: Crisp - At Crisp you can find many healthy options. Create your own salad or wrap and make good decisions. Here are some tips...

·       Choose spinach, spring mix, or romaine lettuce over iceberg lettuce because these are packed full of more nutrients than iceberg lettuce.

·        Pile on the colorful veggies! Tomatoes, carrots, broccoli, bell peppers, and zucchini are all great toppings that provide good-for-you antioxidants (thanks to their richly colored pigments) for very few calories.

·        Choose Italian or raspberry vinaigrette dressings over the creamy dressings. Italian and raspberry vinaigrette dressings practically contain half the calories and fat of creamy dressings.

·        Adding beans, tofu, or chicken can add more protein to your salad/wrap

·        Nuts offer healthy fats and some protein, but they’re high in calories, so pay close attention to how many you add.
 

Fusz: Grill Nation - If your craving something off the grill, get yourself something tasty while working with their healthy options. Here are some tips...

·       Select the “No Other Like This Veggie Burger.” Ask for it without provolone cheese and the sun-dried tomato relish to make it less than 350 calories and 13 grams of fat.

·       Try the “Taco Spiced Natural Chicken Sandwich” without the chipotle mayo and creamy guacamole to make it less than 425 calories and 12 grams of fat.

·       You can even make all the decisions for your sandwich by deciding to create your own. Choose the “Pick Me” (lean grilled marinated chicken breast) and top it with lettuce, tomato, and a dab of mustard all on a whole wheat bun.

·       If you’re wanting a side as well, choose the fruit or cilantro slaw for a lower calorie, higher nutrient option. 

 

Fusz: Pollo - Chicken can be a lean, healthy option if you make good decisions. Here are some tips...

      ·         Choose the grilled chicken options – grilled chicken tenders or grilled chicken sandwich.   

      ·      If you’re looking for a wing sauce or dip, choose wisely. Calories can be hidden in it.

                  o     The Southwest Chipotle is the best option with only 15 calories per 2 ounces.

                  o     The Lemon Pepper Yogurt and the Gold Yogurt Honey are the next best options with less than 60 calories per 2 ounces.

      ·         Looking for a side - choose the vinegar cole slaw over the creamy cole slaw and creamy blue  cheese cole slaw. In ½ cup it will save you over 70 calories.

 

Salsarita's - Get creative with the healthier options to make yourself a flavorful meal. Here are some tips...

·        Pick between 2 hard or soft shell tacos. Then choose one of the healthier protein options:
      chicken, shrimp, pork, or shredded beef. If you’re vegetarian or wanting to go meatless, choose black beans or grilled veggies instead. Two hard or soft shell tacos with any of these options are all 300 calories or less.

o       Top off your tacos with veggies, herbs, and salsa for more flavor and nutrients, and be sure to skip the creamy add-ons because they contain more calories and fat.

·        You can also create your own bowls. You can turn it into more of a salad bowl or more of a rice bowl. Select the healthier proteins – beans, chicken, shrimp, pork, or shredded beef. Be sure to add grilled and/or fresh veggies. Remember to top it off with a salsa rather than a creamy add-on.

·        If you want a side to go with your tacos or meal, choose the rice and beans side. It is provides you with fiber, minerals, and vitamins at only 105 calories, which is way less in calories and fat than most of the other side options.
 

Subway - Looking for a late evening, fresh, healthy sub or salad – come to Subway. Here are some tips…

·       Choose one of the 6 inch subs that are less than 6 grams of fat. These include: Black Forest Ham, Oven Roasted Chicken, Roast Beef, Subway Club, Sweet Onion Chicken Teriyaki, Turkey Breast, Turkey and Ham, or Veggie Delite. All of these subs are 370 calories or less.

o   Watch out for sodium levels though. The best choices are the Oven Roasted Chicken, Turkey Breast, Roast Beef and Veggie Delite.

·        Be sure to choose a whole grain bread or high fiber bread that contains at least 2g of fiber, such as the 9-Grain Wheat Bread or Honey Oat.

·        Remember to put veggies on your sub. It makes the sub more flavorful and nutrient rich.

·        Keeping the cheese off of your sandwich will save you at least 40 calories and 3.5g of fat.

·        Be careful with your condiments. Choose Fat-free Italian Dressing, Fat-free Honey Mustard, Yellow/Dell Mustard, or Fat-free Sweet Onion Sauce over the Chipotle Southwest Sauce, Mayonnaise, and Ranch Dressing in order to save at least 60 calories and 10g of fat.

·        Choose healthier sides like apple slices or yogurt. If you’re wanting chips, choose the baked chips (less calories and fat).

·        Want a salad? Order your proteins off of the 6 grams of fat or less menu. Pile on the veggies, and choose the Fat-free Italian Dressing or Fat-free Honey Mustard as your low calorie and low fat dressing.
 

DeMart - If you’re someone who wants to keep food in their room for a late night meal or snack so that you do not have to worry about going somewhere after your meeting or class, you can purchase healthy items at DeMart. Here are some tips…

·        Good snack or meal options typically include fruits, vegetables, whole grains, dairy, lean meat, fish, beans, and/or nuts.

·        If you are looking for frozen meal options, lean cuisines and lean pockets are decent. Their calorie and fat content are better than other frozen dinner choices, but watch out for high sodium contents (you shouldn’t consume more than 2400mg of sodium per day).

·        Star-Kist Tuna Chunk Light Lunch-To-Go packages are a good meal choice to pair with fruit and/or veggies. These packages are full of protein. 

·        Choose light popcorn as a healthy snack. You can eat 6.5 cups of popcorn for only 130 calories!

·        DeMart has fresh fruit that is always a good option for when you’re on the go.

·        There are pre-cut apple slices and veggie (crudité) bags that make eating these as a healthy snack or as a side, very easy on you. 

·        You can also find fat-free yogurt that will provide you with both calcium and protein.

 

 

The Bean - Interested in coffee and/or a meal – head to The Bean. Here are some tips…

·         You can choose from a variety of healthy Outtakes’ options

            o   Salads

o   Sandwiches

o   Crudite Bags

o   Fruit 

o   Yogurt

•     Coffee can be a low calorie beverage or high depending on your selection.
•  A zero calorie beverage option is the brewed coffee.
•   Coffee add-ons like cream, sugar, and other flavorings can supply saturated fat and   empty calories, but many artificial sugar sweeteners have zero calories and fat
•   Milk does contain calories but it is full of important nutrients.

There is another option if you are someone who eats later than 7:00PM.

You can make a one-time purchase of $5.00 for an "ecoClamshell." It is a sustainable to-go box that you can get at the Griesedieck and Reinert dining halls. With this purchase, you can fill your "ecoClamshell" with healthy foods from the dining hall while it is still open and then place it in your fridge to save it for later. These are microwavable so you can always re-heat the food in your dorm microwave. After you are finished with the "ecoClamshell," you can drop it off at the dining hall for it to be cleaned and you receive a token to present next time you want to use an "ecoClamshell" to take food to-go.


If you need more information or advice on healthy food options on Saint Louis University's campus, contact me at nutrition@slu.edu. If you would like more information on the "ecoClamshell," you can contact mary.dunn2@compass-usa.com, myself, or ask at the cash register.