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!