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!