Dairy: Debunking the Myths

Like many foods, dairy has gotten a bad reputation and I'm not quite sure why. Students have been asking a lot of questions about the health benefits of milk so I thought I'd share some "food for thought".

MYTH #1:
"I can eat dairy? But it'll make me gain weight."

THE FACTS:
- Some research studies actually indicate the opposite, despite popular belief.
- By choosing low fat or skim dairy products, you'll be eating nutrient-dense foods to help build strong bones and muscles.

MYTH #2:
"I'm lactose intolerant and therefore should avoid all milk and dairy foods."

THE FACTS:
- Many people with lactose intolerance can actually comfortably digest about one cup of milk per meal without developing side effects.
- Choosing aged cheeses, such as cheddar or Swiss, may help as they are lower in lactose.
- If you introduce dairy back into your diet after a hiatis, do so slowly to best gage tolerance.
- Buy lactose-free products and yogurts with pre and probiotics to help digest lactose.

MYTH #3:
"Organic milk is healthier than regular milk."

THE FACTS:
- There's no evidence to support that organic milk is better in regards to both food safety and nutrient quality.
- Both the organic and non-organic milks are complete proteins, containing all nine essential amino acids.
- All milk is tested for antibiotics to ensure safety.

The time to build up your bone density is now, not when you're old and grey. Remember to include low fat/non-fat dairy in your diet at least three times per day. For more information, or to setup a free nutrition counseling session, please email the campus dietitian at Feye-Sarah@aramark.com.

Enjoy the Taste of Eating Right

Eating nutritiously is easy... and making it tasty can be pretty simple, too! Check out this video by the Academy of Nutrition & Dietetics for some healthy eating tips.

Nutrition on campus--share your thoughts!

Hi everyone!

National Nutrition Month begins tomorrow (I know I can't believe it's almost March, too)! As the dietitian, this is my opportunity to see how I can increase our services and visibility on campus. Would you like to provide feedback on our nutritious options? Have any ideas on what you're hoping to see for the future? Please take a moment to fill out this UH Dining Services Nutrition Survey. Your feedback is very valuable so spread the word! :-)

Have a great weekend, Coogs!

Whey Too Cool

As you may have heard, protein is essential for our every day functioning. Not only does protein help build and maintain muscle mass, but it also helps control metabolic processes in the body.

I’ve known many students who take some kind of protein supplement post workouts or in their morning smoothie, and my recommendations are usually the same. If you go for a protein powder, you should pick whey. Whey is a high-quality protein that’s naturally found in dairy. Whey protein is also one of the best sources of the amino acid leucine, which can really help build lean muscle. What makes this protein even better? It doesn’t have a taste! You can literally add it to a ton of different recipes, including whole wheat pancake batter, soups, casseroles, and more!

In review, whey is the protein of choice if you choose to take a protein supplement. Need a recipe idea for your morning smoothie? Try this easy recipe using mostly C-Store ingredients:

•            1 6 oz cup of Strawberry Chobani Greek Yogurt
• ½ (6 oz) of the Strawberry Banana Odwalla Juice (or other flavor of your choice)
• 1 banana
• 1 scoop whey protein
•  Crushed ice (optional)

Indulge... the healthy way!

While the weather has been gorgeous, we're still getting those chilly spells here in Houston. Many people turn to comforting foods when it's cold outside, and I don't blame them! One of the many dieting misconceptions is that you can never indulge when trying to be healthy... but that's not necessarily true!

For many of us, casseroles, creamy soups, and stews are especially tempting during the winter time. While your New Year's Resolution may have been to cut these types of foods, try to change your thinking a tad. Indulging in foods you like, while keeping moderation and portions in mind, is one key to dieting. My big saying is "deprivation can only last so long"--- so go ahead! Enjoy some of those comforting foods because you're in luck... Many of the casseroles/comforting dishes that we serve in the dining hall can easily be incorporated into a healthy diet.

Ideas for indulging:
- Ask for a smaller scoop of your favorite comfort food (for example, mac 'n cheese)
- Balance your plate with MyPlate... get the veggie side! We always have a hot veg at the Bistro Station (Fresh Food in Moody Towers) and Comfort Station (Cougar Woods). Not feeling like having cooked veggies? Visit our fully stocked salad bar and opt for oil & vinegar or light dressing.
- Add some fruit. Filling up on fresh produce is always a good idea. Fruits and veggies have fiber to fill us up faster, and keep us satisfied longer.

Need more ideas? Come to the "What's Cooking, Coogs" Cooking Tour tomorrow at 7 pm in the Moody Tower lobby. Executive Chef Michael Bargas and I will be cooking up some fettucine alfredo and I'll be sharing tips on making this staple dish healthier. This interactive cooking class is free to students (and there will be prizes!).

Look What's Cookin' on Campus

Good morning, everyone! I hope you all are enjoying your snow day. It's hard to even believe we have this weather in Houston. Many of us are going to try ways to relax and stay warm today (and probably this weekend, too). My tip? Try cooking something delicious and healthy. Need some ideas or motivation? Or perhaps you're not confident in your cooking abilities? Never fear! The "What's Cooking, Coogs?" Cooking Tour episodes are here! Get warm and cozy on the couch and watch these episodes before testing the recipes for yourself.

First Episode--- Blackened Fish
Second Episode--- Chopped: The Microwave Edition
Third Episode--- Meatloaf

As you can see, we've had three episodes in our cooking tour installment. Our next event will be on February 4th at 7 pm in the Moody Towers Lobby. Be one of the first 30 people to arrive and you'll get a free prize. The show is interactive and fun, showing you tips on how you can prepare healthy meals right here on campus! What makes it even better? Well our next episode will feature Chicken Alfredo... a staple college comfort dish, but we're offering up ways to "healthify" the recipe.

Questions or comments? Feel free to email me at: Feye-Sarah@aramark.com. Stay warm out there, Coogs!

Eating Well This Spring & Always

Welcome back to a new semester here at the University of Houston! Are you working on your New Year's Resolutions? Now is the time that many people find themselves turning to fad diets to accomplish their health goals... DON'T DO IT! Instead, look into resources that offer factual, evidence-based information. Here's a video about how you can burn stubborn belly fat that uses sound advice.

I never shy away from an oppurtunity to share my resources with my clients. Anyone who knows me, knows one of my favorite websites is Eating Well. Eating Well has it all--- great, "never fail" recipes that prove to be both tastey and healthy, as well as health and wellness information. Best of all, the nutrition information comes from other dietitian's which I can't help but love. This website is not about the fad diets, but instead urges healthy lifestyle changes which can help with longterm success.

Eating Well has many other informative videos that I urge you to take a look at. And of course, let me help you achieve your health and wellness resolutions. Don't forget that I offer free nutrition counseling to students, faculty and staff at the University of Houston.

New Year, New You

Happy 2014! As you ring in the New Year, commit to a healthy lifestyle with these food, nutrition and exercise tips.

1. Eat Breakfast. I've said it before, I'll gladly say it again... breakfast is the most important meal of the day! Refuel your body with a balanced breakfast. Think whole grains, low fat dairy, a lean protein and some fresh fruit to get you started. My favorite breakfast on campus is the Perfect Oatmeal form Starbucks. It has fiber and protein to keep me satisfied throughout the morning. Click here for more info.

2. Love Your Fruit & Veggies. Make half your plate fruits and veggies at each meal. I find that it's super easy to eat lots of fruits and veggies on campus. Visit the Fresh Food Company for lunch--- we have an awesome salad bar stocked with delicious seasonal fruits and veggies. Eating the recommened 5 servings per day is simple at Fresh Food!

3. Fix a Snack. When 3 pm rolls around, you may find yourself hungry and tired. Re-energize with a snack from one of our C-Stores. I love the Sabra Roasted Red Pepper Hummus Cup w/ Pretzels. By eating carbs, protein, and heart-healthy fats, this snack is the perfect mid-day pick-me-up.

4. Get Cookin'. Now is the time to learn life skills. You do it already by participating in the academic setting, but what about other important lessons? Stop by our "What's Cooking, Coogs" Cooking Tour. We offer a different cooking class each month and even better... we have prizes! Our next event is Tuesday, February 4th at 7 pm at the Moody Towers Lobby. We're making healthified chicken alfredo... now what college student doesn't love that?

5. Dine Out Defensively. Whether your on campus or off, take time to check out the menu before you leave. If you're eating on campus then you're in luck. Take a look at these Dietitian's Healthy Picks.

Happy [Healthy] Holidays!

The holiday season often parallels with lots of family time, relaxing, and tons (and I mean tons) of food. You'll probably be faced with many not-so-healthy meal and snack options, but it doesn't mean you should let your health fall to the wayside. Here are some tips for how you can eat healthfully during the holiday season.

• Don't Deprive Yourself. Deprivation only lasts for so long. In fact, avoiding your favorite Holiday foods may mean giving in and eating too much down the road. Allow yourself to have a small serving of your favorite dessert. (for me, it'll be apple pie... yumm!)
• Don't Skip Meals. I know, I know. This one is even tempting for me, but remember- skipping meals often means consuming more later in the day. Instead, opt for healthy snacks throughout the day. Try snacks with fiber, protein and complex carbs as they are satisfying and will give you energy.
• Drink in Moderation. Calories from alcohol adds up fast. Rule of thumb: 1 drink/day for women; 2 drinks/day for men.
• Eat Slowly. Be mindful of what you're eating and enjoy your food. Eating slowly may mean consuming less overall.
• Engage in Physical Activity. Even if it's a walk around the neighborhood, every little bit helps!
• Plate Size Matters. Choose a smaller plate for tighter portion control.
• Remember MyPlate. Yep, even though it's the Holidays you can still adhere to these guidelines: 1/2 your plate fruits and veggies, 1/4 your plate lean protein, and 1/4 your plate whole grains.
• Wait for Seconds. Allowing some time to pass will help you decipher if you're still hungry vs. over-indulging.

And most of all... ENJOY the Holiday break! Health doesn't just mean eating nutritious food. We should all take care of ourselves mentally as well. Take time to relax, recoop, and re-energize for the Spring semester. Have a happy, healthy, holiday season!

Not-So-Traditional Turkey

Thanksgiving is quickly approaching. You don't just have to have traditional turkey... get creative! I found this recipe using turkey bacon that I just had to share. Cupcakes for breakfast? Who would have thought!?

Kombucha-cha!

Kombucha. I'm seeing a product grow more-and-more in popularity. People ask my take on the health benefits of kombucha. Well here it is folks!

 

 Kombucha is a fermented drink that combines bacteria, tea, sugar, and often other ingredients. This beverage is definitely a hot trend right now! Many people have been moving towards pro and prebiotics for their ailments. Regular drinkers of this tonic claim beneficial effects of improved immunity, weight loss, prevention of cancer and chronic disease and improvement of liver function.

Kombucha can help grow good bacteria in your gut, AKA your “second immune system”. But here's the bottom line: If you choose to drink kombucha, choose a pasteurized brand. Unpasteurized kombucha can increase the growth of unhealthy bacteria which can lead to food borne illness. Despite the health claims by kombucha-enthusiasts, be warned that there is limited evidence of the actual benefits of kombucha. In my opinion, eating yogurt may be a healthier choice or alternative. Yogurt still has beneficial bacteria plus other great nutrients such as protein, calcium, potassium and often vitamin D.

HOLY GUACAMOLE!

That's right... it's NATIONAL GUACAMOLE DAY! We're in Texas so this is great, right? Avocados are huge right now and for good reason. Loaded with folate, potassium, vitamin B6 and monounsaturated fatty acids (AKA the "good" fat), avocados should be apart of your diet whether it's guac day or not!

Need creative ideas for incorporating avocados into your diet? Try these...

• Salad. Add grapefruit slices, avocado chunks, and grilled shrimp onto a bed of mixed greens- yes, this is as delicious as it sounds ;-)
• Chicken Salad. Skip the mayo, add avocado and blend 'til smooth.
• ALT Sandwich. A vegetarian twist on your favorite sandwich using avocado, lettuce and tomato. Yum.
• Creamy Salad Dressing. Combine lime juice, cilantro, non-fat plain yogurt, a pinch of salt and sugar + half of an avocado in your blender. This combo is refreshing and budget friendly (it's also a great substitute for Ranch)
• [Healthy] Chocolate Shake. Yep. That's right. Add some avocado in your shake.Try it for yourself by clicking on this recipe by Eating Well.

Are you craving some delicious avocado now? Come by Cougar Woods today during lunch. We'll be serving Wholly Guacamole in honor of this great, healthy holiday!

Processed Foods Can Be Healthy? WHAT!?

"To eat processed or not to eat processed foods?" That, my friends, is the question! Well, it may surprise you to learn that processed foods are more than frozen pizzas and a box of mac and cheese. Even cut up apple slices, whole wheat breads, and homemade soups are technically processed. Did I just confuse you? No worries... it'll make sense in a second!

Bagged spinach, cut veggies, canned nuts. What do they all have in common? Well, they are minimally processed foods.  Other healthy food staples that have been processed include canned tomatoes, beans, and frozen fruits and veggies. Fortified juices are also considered processed. But are these foods bad? NO! And the reason is this is simple--- these foods are simply prepared and packaged, usually at the peak of season with little additivies. Frozen produce, for example, has the same nutrient content as fresh. Even better? They're often cheaper and you can buy your favorite fruit that may not be in season otherwise. As a personal example, I love frozen mangos for these reasons:

1. A fresh mango is costly and can be hard to find year round.
2. I don't have to worry about it going bad. I can take out as much mango as I need then pop it back in the freezer. How easy is that?!
3.  Frozen mangos are already cut up. If you're a fellow mango-enthusiast then you, too, must know how hard it is to cut up a mango. I'm always scared I'll chop of a finger!

Now, I'm not encouraging the consumption of all processed foods mind you! Eating processed foods can fit into a healthy diet in moderation, but please be on the look-out for added fat, sodium and sugar. Try these tips for optimal health:

• Limit frozen TV dinners and pre-prepared boxed meals--- these foods are the most processed! 
• Avoid foods with trans fat; trans fat has absolutely no health benefits
• Watch the sodium! Keep in mind that a serving of salt is 1 tsp/day, or 2,300 mg.
• Rinse your canned veggies and beans
• Look for added sugar in the least expected places. Even breads can have added sugar to aid in a brown hue. The first couple ingredients of your whole wheat bread should not include maltose, cane sugar, or honey.
• Pick foods that are not packed in oil or syrups

Good 'Wich, Bad 'Wich

Sandwiches are a fairly regular meal for many college students. What's not to love? They're quick to make, great for a tight budget, and there are so many delicious variations. Many people associate sandwiches as a healthy, but beware... the calories and fat can add up fast!

Let's take a look at the making of a Good 'Wich vs. Bad 'Wich.

The Good 'Wich:                                          The Bad 'Wich:            _                     
Whole grain bread- has more fiber, protein                                     White bread- less fiber and protein
Lean protein (turkey, chicken, salmon, tuna)- less fat, calories       Fatty deli meats (bologna, salami...)- adds fat, calories
Veggies or even slices of apples- adds fiber, texture                       Lots of avocados or veggies packed in oil- adds fat
Low fat mayo and spreads- less calories, fat                                    Cheese and regular dressings/spreads- adds calories, fat

Luckily, dining locations around UH offer plenty of healthy alternatives to some of your favorites. Here are a few delicious sandwiches that don't pack on calories and fat.

• Einstein Bagel Bros.: For 30% less fat, choose the Southwest Turkey Sausage Bagel Thin
• (350 calories, 14 g fat, 23 g protein, 2 g fiber)
• Chick-fil-A: for a lower fat sandwich, choose the Grilled Chicken Sandwich w/ lettuce and tomoato (hold the mayo and/or sauces)
• 290 calories, 4 g fat, 28 g protein, 1 g saturated fat
• Burger Studio: for 50% less fat and more fiber, choose the Turkey Burger w/ banana peppers, tomato, lettuce and mustard
• 254 calories, 11 g fat, 2 g saturated fat, 3 g fiber
• Subway: for a vitamin packed, low calorie meal choose the 6" Veggie Delight on Whole Wheat w/ lots of veggies and brown mustard
• 290 calories, 3.5 g fat, 5 g fiber, 460 mg sodium

Want more info on making healthy sandwiches? Stop by UH Dinig's tabling event on November 4th (@ Cougar Woods) and 5th (@ Fresh Food Company) from 11:30 am- 1 pm. We'll have sandwich tips-and-tricks and free giveaways!

Non-Fat Diet Whoas

"Stop worrying so much about fat in your diet." See? Dietitian's aren't always the food police!  This article from the Chicago Tribune has some great points.

When we continuously patrol the fat we consume, we may miss out on the good fats that are essential to our health. Instead of thinking of dieting/eating in negative terms, let's focus on the positives--- look for healthy, nutrient dense foods when dining around campus. What are some "good fats", you ask? Incoporating foods like avocados, olive oil, fish, and nuts into your diet are all great ideas! And as always--- moderation is key.

Food Day 2013!

Thursday, October 24th is Food Day! Want to celebrate with UH Dining? Stop by the Bare Bowls food truck and get a free sample! All of their food is local and sustainable (not to mention delicious). We'll have information on their local farmers, a trivia wheel with prizes, and more!

In the meantime, check out these priorities for Food Day.

· Promote safer, healthier diets: Yet, every year we spend more than $150 billion on obesity-related health care costs, plus another $73 billion in reduced productivity.

· Support sustainable, organic farming: Currently, sustainable farms receive little to no federal support and often lack market access to keep them competitive. Meanwhile, the largest 10 percent of industrialized farms—which contribute to poor health and severe environmental degradation—receive 75 percent of all farm subsidies.

· Reduce hunger: Currently, around 50 million Americans are considered "food insecure", or near hunger, and Supplemental Nutrition Assistance Program (SNAP, formerly food stamps) participation is at an all-time high. SNAP is vital to reducing hunger, but the program’s budget is under constant attack while federal measures to increase food access are minimal.

· Reform factory farms to protect the environment and farm animals: Today, most farm animals are confined in “factory farms”—sometimes containing as many as 50,000-100,000 cattle, hens, or pigs. These practices result in needless animal abuse and illness, environmental degradation, and harm the people who live in and around those facilities.

· Support fair working conditions for food and farm workers: 20 million workers throughout the U.S. food system harvest, process, ship, sell, cook, and serve the food we eat every day. And yet, many farmworkers earn well below poverty levels while the tipped minimum wage for restaurant servers has remained at $2.13 per hour for the last 21 years.

***For more information, visit: www.foodday.org ***

 

Fad Diets--- do they really work?

It seems that there's always a new fad diet emerging. I've heard it all. But do they work? NO! Instead, we should be mindful of our hunger cues and deprive ourselves less. Now, doesn't that sound like a relief? It should. Fad diets are grueling!

Check out this video by LUNA. They've hit the "so no to fad diets" message right on the nose!

Eat Orange!

It’s October (finally!). I must admit that fall is my favorite season. With so many seasonal, delicious fruits and vegetables in the super market, it just feels easier to eat healthfully. It just so happens that many of my favorite veggies are the staple color of the fall season--- orange!. While the color palate is fitting for the season, the orange hues actually have health benefits.

Deep orange vegetables like squash, sweet potatoes and yams are packed with vitamins A and C. They’re also great sources of fiber. Vitamin A helps keep our eyes and skin healthy, vitamin C has antioxidant powers, and the fiber helps our bodies reduce our cholesterol levels while reducing risk of heart disease. Let’s take advantage of these orange veggies! Here are some cooking tips for the fall season.

-          Sweet Potato Salad- potato salad is always a staple in my house during football season. Jazz up the norm and use sweet potatoes instead of regular potatoes.

-          Butternut Squash Pastas- butternut squash blends in perfectly in pasta dishes. Cube the squash and sauté in a little olive oil, or cook directly in a hot saucepan of tomato sauce.

-          Butternut Squash for Dessert- top with sliced granny smiths and a tiny sprinkle of brown sugar, then bake to sweet, delicious perfection.

-          Sweet Potato Mash- mash hot, cooked sweet potatoes in a tiny bit of orange juice and zest. This is a great twist on the traditional mashed potato side.

-          Sweet Potato Chips- ever tried microwave sweet potato chips? Well you should! They have less fat, are easy to make, and are yummy to boot! Don’t be afraid to vary your seasonings. I like rosemary and a touch of sea salt, but you can make it sweet with cinnamon, or spicy with chili powder. Here's my favorite microwaved potato chip recipe.

Want to try some sweet potato chips for yourself? Join UH Dining Services & Student Housing and Residence Life tonight at 7 pm in the Cougar Village I lobby. We'll be demo-ing and handing out free samples as part of our second episode for the "What's Cooking, Coogs" Cooking Tour!

Don’t forget to eat at least 5 servings of fruits and veggies daily! Enjoy the fall season… Eat Orange!

Wellness Walk- Updated

Are you a health conscious eater that's curious about your dining options on campus? Learn how you can eat healthfully on campus whether you're in the dining hall or in need of healthy fare to go by checking out our updated Wellness Walk!

UH Wellness Walk

Apples to Apples

Apples seem to be the quintessential Fall fruit. They're crisp, delicious, and come in an array of varieties and colors.

But remember--- not all forms of apples are equal. To ensure that you’re getting all the nutritional benefits from apples, be sure to eat the peel and pulp. A whole medium apple has 4.4 g of fiber; an apple without the skin has 2.1 g of fiber; applesauce has 2.7 g per one cup; apple juice has only 0.5 g fiber per one cup. In other words, eating the actual fruit is your rule-of-thumb for optimal nutrition!

Enjoy the Fall season to the fullest! Eat your apples!

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Want to try some healthy apple desserts? Stop by the Fresh Food Company on Tuesday, October 8th. Our pastry chef Missy Campbell will be showcasing her culinary skills!