All posts by Ally Vinciguerra

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The Most Important Meal of the Day

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It’s 8:45 am and your alarm goes off. You look over at the clock and realize you’ve pressed the snooze button twice already. Rushing to get ready for that dreaded final, you throw on clothes and shoes, grab your book bag and before you are out the door, do a mental check to make sure you’ve remembered everything. Once you are confident you are ready for the day, you are out of the door in no time. The thing is, you DID forget something; Breakfast.

Finals week can be hectic, and skipping breakfast can become a habit for some students. If students don’t skip breakfast, they often find themselves5334218936_3c6f3f1664_z grabbing pre-packaged convenience foods that tend to be higher in calories, refined carbohydrates, added fats and sugars. The problem with this type of breakfast is that it will leave you feeling sluggish and can make getting through the day even harder. 

There are many reasons as to why college students are among the highest population to skip breakfast. Late nights, cram sessions, and the simple reason that precious sleep outweighs any benefits of waking up 10 minutes earlier to prepare a meal. The truth of the matter is, breakfast IS important to everyday life and skipping out will only harm your academic performance as well as your metabolism. Having a few tips up your sleeve can help to make breakfast more of a priority on for those fast-paced mornings.

Here are some quick and healthy ideas for morning meals on the go: 

Overnight Oats: This is an extremely popular breakfast choice for people with fast-paced lifestyles. Use old-fashioned oats for your base, add milk and/or yogurt, and toss in your favorite fruit and nuts for a complete breakfast. Place your cup of oatmeal in the fridge and in the morning let it sit out for a few minutes or warm it up in the microwave to enjoy!

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Microwaveable Eggs: YES, this is possible! Crack two eggs into a mug or bowl, add in a few tablespoons of milk, scramble together and place in the microwave for two minutes. Voila! Add a piece of toast and you have a perfect breakfast with time to spare.

Egg Wrap: Make a wrap with a slice of ham and cheese the night before. In the morning, prepare your microwaveable eggs (shown above) and add to the wrap and for a hot meal on the go. Top with a little hot sauce or salsa for a special kick!

14950423951_9a091d1f62_zWaffles: Waffles provide the perfect vehicle for breakfast on the go. Warm up some waffles in the toaster or microwave and spread on your favorite toppings. Try peanut butter with banana slices! 

Finger Foods: Cut up an apple and a few cubes of cheese and toss them, along with a handful of almonds or pecans, into a portable container for a mess-free breakfast that’s perfect for munching on during your bus ride or walk to class of your final!

By waiting to consume any nutrients until lunch, your body is starving of essential vitamins and minerals. By the time you go to eat, you are more likely to pick less-nutritious options. Prioritizing your meals can be easy when you have everything ready to go in the morning and can help to start your day off right so that you can tackle those finals with ease.

Resources:

Mizzou Advantage. University of Missouri, n.d. Web. 21 May 2015. http://mizzouadvantage.missouri.edu/news/protein-rich-breakfasts-prevent-unhealthy-snacking-in-the-evening-mu-researcher-finds

“Skipping Breakfast.” National Center for Biotechnology Information. U.S. National Library of Medicine. Web. 18 Sept. 2015.

General Nutrition Info

Desserts that won’t Break the Scale

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3570079991_747d5ecbd6_zWe all have those days where we need something sweet, however, sometimes even the smallest piece of dessert can send your calorie count through the roof. Not to mention, desserts can be a major source of saturated fat and added sugar in our diets. Consuming too much of those ingredients can negatively impact our health, so it’s helpful to be equipped with necessary tools to seek out the better-for-you desserts. Finding recipes and desserts that won’t make you cringe in fear can take time, patience, and sometimes a little creativity, but that’s what this post is for! Here are some tips to help you start a list of “healthy-approved” desserts that won’t make you regret a single bite.

Using fresh fruit as the main ingredient in your dessert is a great way to add a nutritious option. 1 (1)Fruit is low in both calories and fat and also contains a variety of vitamins and minerals. By focusing on fruit, you can add a small amount of chocolate topping, brown sugar, or syrup.  Adding a minimal amount of topping reduces the amount of added sugar. Try cutting up a banana and spreading peanut butter between two pieces. Stick the “sandwiches” in the freezer and then you will have a delicious dessert that is not filled with sugar and saturated fat. Craving chocolate covered strawberries?  Picking a dark chocolate that is high in cocoa is more beneficial than a milk chocolate. Dark chocolate is less processed than milk or white chocolate, so the root cocoa is stronger. Due to the higher cocoa content, the higher amount of beneficial properties found in it. Cocoa and/or dark chocolate have a dense amount of antioxidants and have been shown to lower LDL cholesterol and blood pressure. Now that spring is here and the weather is starting to warm up, try grilling fruits as another option.  Grilling caramelizes the naturally occurring sugars found in fruits, which enhances their overall sweetness without actually adding more sugar.  Bananas, peaches, pineapple are all examples of fruits that are delicious on the grill!  For an extra treat, add cinnamon or a drizzle of honey.  If you don’t have access to a grill, a saute pan or the broiler in an oven could work – just make sure not to burn it!

When baking on your own, opt for replacing some flour with rolled oats to create a more nutritious cookie that’s also rich in fiber. Swapping out sugar for unsweetened applesauce is another way to create a healthy dessert and a good way to lower the sugar content in many dessert recipes.  Cakes and brownies in mugs are becoming increasingly popular and are great options to make in a dorm room or apartment. There are even ways to improve the nutritional quality of a mug brownie or cookie.  An easy mug brownie recipe is from the blog homemadetoast.com.  This brownie has very few ingredients and only takes minutes to complete (not to mention utilizes ingredients that can be easily found in your apartment or dorm room). Using applesauce or yogurt, honey, cocoa powder, flour, an egg white, chocolate chips, vanilla and some salt will create a perfect brownie. Mixing all the ingredients in a mug then microwaving for 30 seconds will create an effortless brownie that contains only 187 calories. (For exact instructions and recipes, click here)

1For those of you who have the option of eating on campus at Penn State, there are plenty of tricks to enjoy a delicious dessert and not feel guilty.  If you see a dessert that you just HAVE to try, ask a friend to split it with you. Moderation is key.  Yogurt is always available on the salad or fruit bar. Instead of the usual ice cream, try topping a bowl of yogurt with chocolate chips instead.  You could also try apple slices with caramel dip or peanut butter, or chocolate syrup and strawberries.

Eating dessert does not have to put your calories or nutrition over the edge. If you are trying to cut back, try saving dessert for special occasions; that way it is truly a treat when you bite into one of these delicious options! Eating dessert and staying healthy sounds like a contradiction, but it does not have to be. With these tips, you can be on your way to create a mouthwatering dessert that can fit into any meal plan.

 

Resources:

Photo adapted from: https://www.flickr.com/photos/roxsm
https://www.flickr.com/photos/38818234@N07/

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HOLY COW !

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14245230110_696cc94049_zPeople may sometimes forget what a valuable resource milk can be. We are often persuaded with the idea that milk is high in sugar and fat and will not help with individual weight goals. This statement, however, could not be further away from the truth.
Benefits of Drinking Milk
There is a reason why it is recommended to include 3 servings per day of milk or other dairy products as part of a nutritionally balanced diet, and that is all thanks to the many health benefits that milk provides. Milk is one of the best muscle recovery drinks as well as an excellent source of calcium, vitamin K, potassium, and vitamin D. It contains high-quality protein that helps to repair muscles after a workout. In fact, an 8 oz. glass of milk provides 8 grams of protein! Without supplying your body with enough protein, all of your hard work at the gym will go to waste. You have heard that drinking milk will help form strong bones, and this is true because milk contains calcium, a nutrient that helps to slow down the rate of bone loss; which also has the added bonus of osteoporosis prevention. Milk is also a good source of potassium, a mineral that helps to balance fluid and minerals within the body. Potassium works alongside sodium to help maintain a healthy blood pressure.  

Which kind do you chose

If you are concerned about drinking milk that is high in fat, opt for skim milk.  Opting for a skim or low-fat milk will give you less saturated fat than 2% or whole milk, but still all the essential vitamins and minerals your body needs to succeed.  The Dietary Guidelines set by the USDA and DHHS recommend 3 servings of dairy per day and mention the benefits of choosing low-fat or fat-free options. Adding 3 servings of dairy into your diet is an easy and simple solution that can boost your nutrient levels and help you take charge throughout the rest of this semester. For instance, drinking a glass of milk in the morning, having a cup of yogurt for lunch or a snack, and incorporating cheese into your dinner meal is a simple way to get those 3 servings of dairy! 

Not a Milk Lover?

There are many reasons people may need to avoid cow’s milk and dairy products whether it be due to dietary intolerances, food allergies or personal reasons. The good news is, there are several alternatives that can still provide many of the beneficial nutrients found in cow’s milk. Almond milk is one dairy-free alternative that is fortified with nutrients such as Vitamin D, E and calcium. Although it is lower in protein than cow’s milk, almond milk is also lower in fat and contains only 60 calories per cup. Soy milk is another great dairy-free option that provides more protein than almond milk and is also fortified with nutrients such as calcium, Vitamin D and Vitamin B12.  In the market of dairy-free milk alternatives, there are many more options available including products made from coconut, rice, cashew, oat and hemp.

Individuals who exclude cow’s milk and other sources of dairy from their diet should be especially conscious of meeting their calcium needs through other sources. Along with soy and almond milk, many other foods are also fortified with calcium, including fruit juices and cereals. Calcium can also be obtained from eating dark green vegetables like kale, collard greens and broccoli. 

Bottom Line: When choosing a milk option, consider your individual dietary goals.  Whether it be cow’s milk or a dairy-free milk alternative, milk should be incorporated in everyone’s daily diets for all the nutrients and protein it provides.

 

 

Resources:
“Got Milk? Drink to a Brighter Future.” Got Milk? Web. 29 May 2015. http://www.gotmilk.com/
Tworek, Danielle. “Nutritional Value of Whole Milk Vs. 2%.” LIVESTRONG. LIVESTRONG.COM, 18 Dec. 2013. Web. 29 May 2015. http://www.livestrong.com/article/540991-nutritional-value-of-whole-milk-vs-2/
Pressner, Amanda. “The Health Benefits of Milk.” FOX News. FOX News Network, 17 July 2013. Web. 29 May 2015. http://www.foxnews.com/health/2013/07/16/health-benefits-milk/

http://www.choosemyplate.gov/dairy
Photo Adapted from: https://www.flickr.com/photos/pepemczolz/

RHEAL food

Peter Piper Picked a Peck of Pickled Peppers

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“Peter Piper picked a peck of pickled peppers. A peck of pickled peppers Peter Piper picked. If Peter Piper picked a peck of pickled peppers, Where’s the peck of pickled peppers that Peter Piper picked?”

Peppers have become more than just the star of this tongue-twisting nursery rhyme. They are often incorporated into many dishes ranging from stir-frys to rice to even soups and salads. Peppers are also relatively inexpensive, making them a convenient ingredient to add into any meal.

Bell peppers are often referred to as “sweet peppers” and do not have any heat or spiciness to them, like other types of peppers. Also, the color depends on how long the peppers are left to ripen. Green bell peppers are picked when they aren’t fully ripe, but will turn yellow/orange and then red if left on the vine to mature. Taste-wise, green peppers tend to be a little bitter, whereas red are typically sweeter. 

WHy Peppers

Bell peppers provide a wide variety of nutrients that benefit the body, including at least a days’ worth of Vitamin C and high levels of potassium. These are very important nutrients for normal growth and repair, as well as proper muscle functioning. Red, orange, and yellow varieties also contain beta carotene, an antioxidant that can help boost immunity and protect against certain diseases. Bell peppers are also very low in calories. In fact, 1 cup of sliced peppers generally contains less than 40 calories and is a also great source of fiber, making it a fantastic choice for a midday snack!

Where to add them

As previously stated, peppers can be easily incorporated into your meals. Try a salad for instance; simply cut up one of the many varieties of bell peppers and add it to your greens. Peppers can also be added into sandwiches or omelets for an extra-satisfying crunch. You can also use the whole pepper as a base for creating your own delicious meal! Simply slice off the top of the pepper including the stem, remove the ribs and seeds, stuff with a mixture of meat, or beans and rice and bake in the oven. Brush up on those knife skills and check out this tutorial on how to cut a pepper with ease:

 

For those of you who dine on campus, sliced pepper strips can often be found at the salad bar or deli station for you to readily add to your meals. Another great tip is to pair sliced bell peppers strips with different kinds of dips, in place of chips or crackers. Ranch dressing is often a go-to choice for dipping, but there are plenty of other options for you to choose from. Try hummus, guacamole, salsa or even plain Greek yogurt.

Regardless of how you enjoy them, bell peppers can be an effortless addition to meals and snacks and a great way to increase your daily servings of vegetables. Remember, the Dietary Guidelines recommend consuming 5 servings of fruits and vegetables per day. Varying your vegetable intake by color will also help to provide many different types of essential vitamins and minerals.

Consider these tips and try adding bell peppers into your next meal on campus! 

Resources:

Video: Adapted from Yummy Youtube Channel

“Peppers: Sweet Green, Yellow or Red.” Nutrition Links. Penn State Extension. http://extension.psu.edu/health/nutrition-links/pennsylvania-produce/produce-buying-guide/peppers-sweet-green-yellow-or-red  2016. Web. 18 February 2015

“Bell Peppers.” SNAP-Ed Connection. USDA. Web. 18 Feb. 2016. https://snaped.fns.usda.gov/nutrition-through-seasons/seasonal-produce/bell-peppers.

“What Are Health Benefits of Bell Peppers?”  LIVESTRONG.COM, 18 Dec. 2013. Web. 28 May 2015.

Photo Adapted from: https://www.flickr.com/photos/fdecomite/
https://www.flickr.com/photos/oakleyoriginals/