Cereal Week is almost here

Starting February 29, Rathbone is going to be celebrating cereals and all they have to offer our bodies! A favorite and versatile meal among Lehigh students, cereal can be a quick breakfast, lunch, dinner or snack.

Better yet, it can even be good for your heart. Most cereals these days are fortified with good fibers, vitamins, and minerals that our bodies need. In addition, they offer a great serving of whole grains, depending on the cereal.

Look for cereals that have a whole grain label and feel good that you are doing your body a favor.  That being said, you will also want to be on the look out for sugars.  More often than not, grains and sugars go hand-in-hand, but more on that later.

Keep an eye out for the fun cereal facts on campus this week and learn more about how to help your body!

Kombucha Kraze

Personally, it is hard for me to drink solely water.  I generally am only willing to drink a lot of it if it is through a straw because that’s at least a little bit entertaining. Adding lemon will sometimes help me stay hydrated, but that usually doesn’t keep me happy for long.

My problem is if I don’t drink water, I usually am not drinking much of anything. While i don’t like water, I don’t really like sodas, sports drinks or lemonades either.  I  try to stay from those beverages because of the unwanted sugars, chemicals and unnatural flavorings in them. Whether it is diet or not, I do not like the idea of putting foreign chemicals into my body.

But I needed to find something other than coffee and water.  I needed something to spice things up.  So while standing in line at upper I scoped out the beverages and came across Kombucha.

Kombucha is a probiotic drink that has practically zero sugar and all natural ingredients.  Better yet it is infused with essential probiotics that are key to good digestion and gut health.  It’s kind of like a tasty detox drink. So while you are sipping away at this drink, you can know that your insides are being cleanse, which will show with your future clean skin and less bloated stomach.

I’ve always been skeptical of how this drink would taste. It looks kind of weird in the bottle and the flavors are definitely different, but it is SO good.  It’s fizzy, fruity and has a good kind of bite.  It is the perfect replacement for a soda or water.

All in all, get with it and get Kombucha.

Smart Snacks

Snacking and studying seem to always go hand in hand for me.  Chewing or sipping on something tasty seems to keep me focussed and productive whenever I hit the books. But some snacks are better for you mentally than others.

When navigating Rathbone and Upper and Lower court for a small bite to take to the library with you, try to pair a healthy fat and carbohydrate.  Both are digested by your body into short and long term energy, so you stay fueled fast and long for your night of reading, highlighting and memorizing. Generally, these snacks stay at around 200 calories too, so no need to feel like you have to run on the treadmill after.

Here are some quick and satisfying ideas:

  1. Peanut Butter and Banana Boat.  Simply grab a banana from any of the dining halls, grab a knife and slice the banana down its backbone.  Next take a few scoops of peanut butter and stuff it inside the banana.  Take it with you to the library with a plastic utensil and you have fats, healthy sugars and potassium that keep you fueled and give your body nutrients that increase mental health and memory ability.
  2. Hummus and Veggie Sticks.  A personal favorite. Hummus is a healthy fat and protein base that will keep you full until dinner.  Bring plenty of your own veggie sticks like carrots, celery and broccoli to the library and double dip away while you flip through pages of your textbooks.
  3. Brown Rice and Tuna Sushi Roll.  Ranging from Linderman and FML library, to Upper Court, sushi rolls can be found in many places on campus.  While many might view this as a dinner option, they work great as a hearty and healthy snack too.  Coming in at a little under 200 calories, the tuna and brown rice are a perfect combination of protein and fats, and complex carbohydrates.  The omega-3s in the tuna equate to major brain boosters and the brown rice will keep you full and energized late into the night if necessary.
  4. Greek yogurt and Berries. This snack will leave you feeling light and airy.  You can find it at Upper court and you can pair it with berries, a banana or even granola if your wallet can handle it. It has a great source of healthy fats, lots of protein and even more flavor depending on your favorite kind of yogurt.  This is a healthy snack I would usually eat if I have a sweet tooth craving after dinner.
  5. Eggs and avocado.  It might seem extravagant, but it is also extremely affordable.  Go to Johnny’s bagels by the mail center, which is open late usually, and ask for these two simple things.  They charge you about $3 for it, which is nothing compared to the nutrients it is about to provide your body.  The protein, omega-3s, vitamins, and healthy fats in eggs and avocado will up your study game to places you didn’t even know existed.  Drizzle some hot sauce on them to boost your metabolism too if you want.

Happy snacking and studying Lehigh!

 

Pile on the Chocolate

Lets face it, its Valentines Day.  Single, taken,  or complicated, not even the most determined health nuts can ignore their chocolate cravings this weekend.  Valentines week is  full of indulgences with zero guilt.  I mean, why should anyone feel guilty about love?  Love is a good thing. Love is special.

So we decided to make something special even better.  To avoid missing any nutrients while binging on your favorite sweets this week, we have come up with some healthy treat recipes to keep you full, nourished, and satisfied.

  1. Chocolate Oatmeal. Having a bowl of oatmeal in the morning might be one of my favorite things.  It has great amounts of fibers and complex carbohydrates, which keep me warm and subsides my stomach rumbles until my classes are done in the late afternoon.  Usually oatmeal is pair with brown sugar, or maple flavors, but this Sunday, opt to put a few chocolate chips in your oatmeal.  They will melt instantly and give you a sweet start to your day while still giving you plenty of nutrients.
  2. Chocolate Peanut Butter Banana. Looking for a healthy and sweet snack?  Cut your banana up and put it in a bowl.  Add a few dollops of peanut butter.  This typical snack is a great source of healthy sugars and fats to give you both quick and long-lasting energy.  In the spirit of Valentines day, add a few chocolate chips or a squirt of chocolate sauce to make it sweet pick me up in between your meals.
  3. Chocolate Popcorn.  Everyone experiences the late night study munchies at some point.  For me, its always a long fought battle making my heart decide between a sweet or salty bite. But this way I don’t have to choose.  Whether you are snuggling up to watch a movie or hitting the books with your sweetheart on Sunday, microwave your favorite kind of popcorn and add chocolate chips, m&ms, or even some reese’s pieces to your popcorn. Opposites attract in the most divine way possible and the hot popcorn with instantly melt your chocolatey additions.  This is the perfect sweet and salty snack idea.

Hopefully these recipes inspire everyone to show themselves some love this weekend. Happy Valentines Day!

Homemade Soup day

soupdaySometimes, a nice bowl of chicken noodle soup really does sooth the soul. Lucky for us, today just so happens to be national homemade soup day.  While you may not be able to brew up your favorite bowl in the comfort of your dorm room, Lehigh Dining hall has got all the bases covered. So escape this odd, rainy, spring-like February weather, and warm up with one of our favorite recipes.

Why do we believe in soup? Soup can have a lot of emotion and physical benefits. Not only is soup low-carb, full of veggies, proteins and other necessary nutrients, but it is also versatile. Soups can be creamy, brothy, chunky, smooth, hot or cold. There are so many different types, it can be hard to navigate which soup is healthiest for you.

Truth is healthy can mean different things depending on your mood and lifestyle. If you aren’t counting calories and just want something warm and comforting, feel free to indulge in a cream based soup.  Generally, these soups have more fat and gluten, but sometimes thats just what the doctor ordered. Otherwise, while a broth based soup may have less calories, it could contain a lot more sodium than prescribed in our daily diet. Which ever base you choose, the plus side is you can always add more nutrients to soup.

Here is the strategy: grab a bowl of soup and then stop by the salad bar.  Toss in a small handful of spinach, carrots or really any veggies that are catching your eye.  Then add an extra piece of cut-up chicken, ham or both from Simple servings.  Mix into your bowl until the leaves are wilted and everything is spread evenly amongst the rest of the soup. It may be necessary to heat it up in the microwave.  But once done to your liking, dig in.  Chances are you won’t taste what you added when it is mixed in with all your other favorite flavors.

So you can slurp away and feel good knowing you just got an extra serving of veggies and protein in the most satisfying and painless way ever.

 

 

 

Navigating the holidays without the Gluten

Gluten Free Diet

Stuffing, Gravy, Pumpkin Pie, Sugar Cookies, Cranberry Bread….what do all these things have in common?? They all are some pretty popular holiday foods, but in my eyes these foods are all things I can’t eat because they contain gluten. For those that aren’t familiar, gluten is a binding protein that is found in many grains such as wheat, rye, & barley. Today going “gluten-free” has become a new diet trend, but for myself and many others that suffer from Celiac disease and gluten intolerance this trend is a way of life.

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Vegan Month

What is veganism?

Vegans refrain from eating all types of animal products…even honey!

Why would someone want to go vegan? Many vegans are compassionate and want to live a humane lifestyle. They may be against animal cruelty or for health reasons. No matter the reason, there are so many vegan options out there then ever before. Pinterest is flooded with vegan pins. Check out Lehigh Dining’s Pinterest page for Vegan recipes. If you are eating on campus, try Rathbone and Lower Cort. They serve a variety of vegan dishes at the Simple Servings and Veg Out stations such as Roasted Sweet potatoes, balsamic Brussel sprouts, tofu stir fry, vegan apple crisp and much, much more. Don’t see something on the menu, make a delicious salad or take some vegetables from the salad bar to the Pasta station at Rathbone and make a whole wheat pasta stir fry.

Or for home recipes, lets spice it up with our favorites.

Try this Cilantro Lime Chickpea Salad

or Roasted Red Pepper Pasta

 

 

 

 

This is B-A-N-A-N-A-S

Bananas are a staple food for breakfast here at Lehigh or any college campus, really. They are full of potassium which helps stabilize our blood pressure. They are great for instant energy for athletes and of course a very convenient throw and go snack.

But Bananas seem so overdone, don’t they?

We are here to help you out and bring our favorite after practice snack back to life. So retire the typical bananas in cereal or oatmeal and trust us this time!

Try these combo’s, you wont regret it:

  • Peanut butter and banana sandwich
  • Peanut butter, fluffer-nutter, banana sandwich
  • Sauté bananas in a skillet topped with your favorite yogurt
  • Sauté banana slices and toss with a little cinnamon & sugar
  • Banana chips
  • Banana sushi – spread Nutella on a wrap, place a banana on the wrap and roll. Slice to look like sushi.
  • Slice bananas, spread each with peanut butter and tip with melted chocolate. Freeze for a sweet treat.
  • Freeze banana slices, add them to the blender, add a bit of milk to make ice cream (Can also make it with peanut butter and bananas.)

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Secret tip:

Are you vegan? Replace eggs with a banana in any recipe!

Need a visual?

Follow us on Pinterest- Lehigh Dining !

Snack Hacks

It’s 9pm and you are starving. The only thing in your dorm are some Ramen Noodles. Not your healthiest choice…. but with a little planning, did you know that you can make them healthier? Those non-whole grain Ramen noodles have a lot of sodium in them because of those darn flavor packet. What can we do? Hack your Ramen Noodles and make them a bit more nutritious!

So first, toss that flavor packet, you don’t need that kind of artificial in your life. And check out many different options on websites such as Pinterest. You can add things like veggies, chicken, your own spices, lean ground beef, beans, edamame or even a couple sunny-side up eggs. Personalize your snack.

By adding a variety of vegetables, you are not only getting more fiber, you’ll be getting additional vitamins and minerals, by tossing in carrots, sliced mushrooms, green onions, broccoli, peas, etc. Add some salt free herbs that you can pick up at the grocery store and there you have a meal that will keep you full and happy.

Try taco style Ramen Noodles, Asian Ramen Noodles, Pizza Ramen, Breakfast Ramen Noodles, Cheesy Broccoli Ramen Noodles. Be creative!

For more check out:

http://www.houstonpress.com/restaurants/top-5-ramen-hacks-6426228

http://ziploc.com/en/home/inspiration/food/food-hacks/5-instant-ramen-recipe-upgrades

Dirty Dozen vs. Clean 15

Ever wonder if you should spend the extra money to purchase organic fruits and vegetables? The United States Department of Agriculture compiles data on fruits and vegetables based on the amount of pesticide residue on non-organic fruits and veggies after they have been washed. This is where the lists of the Dirty Dozen and Clean 15 terms come into play. These lists help us determine when to purchase organic and when not to.

Some items on the dirty dozen list includes apples, peaches, tomatoes, peppers, spinach and strawberries. The produce on this list, you may want to consider spending the extra money for the organic version. Items on the “clean `5’ list include corn, kiwi, oranges, onions, avocados, pineapple and eggplant. If you think about it, most of the produce on the clean list, you have to peel and you don’t eat the outside flesh.

There is even an app for that! Download Dirty Dozen app by EWG to have the list at your fingertips. https://itunes.apple.com/us/app/dirty-dozen/id312336368?mt=8For more information visit www.ewg.org !

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