Think Before You Drink

my decaf vanilla latte from Roger's Place & Market

Well, it's St. Patty's Eve so the phrase, "Think Before You Drink," might have led you to believe that I was posting about a different topic.  My focus is actually on coffee beverages and the calories in your favorite mocha-cappucino-hold-the-whip-half-caff-with-a-shot-of-hazelnut.

Ordinarily I am a devoted 1-2 cups of caffeinated coffee cups per day kind of gal.  At this time in my life, I am sticking with decaffeinated because I'm nursing my little 4-month old who has plenty of energy without a shot of espresso in her mid-morning meal! My drink of choice at this time is the decaf vanilla latte, which I usually pick up at Roger's since it's near my office on campus.  Which Place & Market is your favorite to make a coffee stop?

Dining Services brews Starbucks coffee and follows the Starbucks recipes so the entirety of the Starbucks coffee nutritionals is available to you here. My favorite drink, the grande decaf vanilla latte, has 250 calories, 6g fat, 37g carbs and 12g protein.  That's a pretty significant contribution to my nutritional intake and most people don't realize that flavored coffee beverages carry quite a few calories, fat, and carbohydrates.  I could save 60 calories and about half the carbohydrates if I didn't get the shot of vanilla but I love the drink that way I order it and I have the room for the calories and fat at this time.

So the moral of the story is Think Before You Drink.  On this St Patty's Eve, I hope you'll also consider that phrase in its traditional meaning as you head out to celebrate the raucous holiday. Have fun and be safe!

Calcium - you need it, are you getting it?

Calcium is a nutrient that many college-age students, especially college women, do not consume in adequate amounts. Calcium is the most abundant mineral in the body and serves many functions. Our serum calcium is very tightly regulated but the majority of our body's calcium in stored in our bones and teeth where it maintains their structure and function.

How much calcium do you need?

• Adults aged 19-50 need 1,000mg calcium daily
• young first year students (ages 14-18) need 1,300mg daily

A large number of college students do not meet these daily calcium requirements from food. The picture to the right is of two of my favorite ways to get calcium from food - Greek yogurt, and a decaf, nonfat latte. Yum! I got both of those from Roger's Place & Market on Revelle College.

If you find that you cannot meet your daily calcium needs with food, a calcium supplement makes sense to help you get to the 1,000mg daily requirement. How do you know how much calcium you're getting from food? Check this out http://ods.od.nih.gov/factsheets/calcium#h3

Protect those bones, get that calcium!

Hot Trend: Greek Yogurt

It's nearly impossible to watch a half-hour of television without seeing a commercial for some kind of Greek yogurt. What's all the fuss about this kind of yogurt? It's hard to say for sure why Greek yogurt is such a hot trend but it has been around for centuries and is traditionally made using a straining process that removes the whey from the yogurt. Traditional Greek yogurt is higher in fat than most other yogurts and can therefore have a smoother, creamier mouthfeel. There are MANY different varieties of yogurts labeled as Greek yogurt on shelves in the U.S., though - so check the nutrition facts labels for what you want to know.

In general, yogurt remains a hot trend in food because it contains live, active bacteria cultures and the concepts of probiotics and even prebiotics are subjects of much research. It'll be interesting to learn what these healthy little critters might be able to do for human health in the future. In addition, yogurt is another way to get calcium and a little protein.

In the meantime, if you're into yogurt or Greek yogurt (pictured above: Greek God brand Greek yogurt in Roger's Place on Revelle College), you will find plenty of options in Dining Services restaurants and Places & Markets. In the restaurants, you will find yogurt on the Fruit and Yogurt bars everyday. In the Places & Markets, you will find a variety of yogurts in individual servings.

Don't forget the fruit!

Well, today is the last day of classes for Fall quarter. That means:
FINALS ARE HERE!

When studying, don't forget the fruit.

Fruits are healthy, quick, convenient snacks that you can eat anytime.

Stop by a Dining restaurant or Place & Market to pick up a piece or two of fruit today. The picture to the right is a banana that I got from Plaza Cafe and a tangerine from Roger's Place & Market.

Keen on Quinoa?

Dining Services' Places & Markets have a variety of options and we try hard to carry what students want. I have received some student requests for quinoa (pronounced "keen-wah"). The tan package in the picture is the Bolivian pearl quinoa that you can purchase at Roger's Place & Market on Revelle College.

Check out these Top 20 Quinoa Recipes from allrecipes.com http://allrecipes.com/Recipes/Healthy-Cooking/Super-Foods/Whole-Grains/Quinoa/Top.aspx

The purple package is another healthy grain, Thai purple jasmine rice.

Tasty and Fair Trade, too!

Memphis in May & Farm2U TODAY on Revelle College!

TWO great events on ONE great day!

Memphis in May at Plaza Cafe

Dinner from 4-8pm

Live Music from 5-7pm

Come get your southern fix of ribs, pulled pork, brisket, portobello mushroom (vegetarian; vegan upon request), catfish BBQ and many delicious sides!



AND Farm2U outside Roger's Place & Market
3:30-6:30pm
Special produce from the farmers this week include:

• blackberries
• blueberries
• cherries
• many, many more of the regulars (greens, carrots, apples, etc.!)

Come meet Chef Vaughn and me today!

Chef Vaughn (in the white coat) and I will be at Farm2U outside Roger's Place & Market today at 3:3opm. Come by and see what we are cooking up. There will be free samples!

And of course you can also pick up some fresh and local produce while you're at it. Hope to see you there!

A Tale of Two Snacks

As a dietitian, I try to follow my own advice. The first photo is of me contemplating the beautiful red delicious-ness of my afternoon apple. Alas I was not in the mood for fruit.

What's a good dietitian to do? Eat CHOCOLATE! So, in the 2nd photo, I found a 190-calorie, dark chocolate Dove Bar at Roger's Place & Market. It was satisfying and just the right portion size.

Feel free to treat yourself - eating fun stuff is part of a rich life. When you know you're indulging, keep the portion size small and you'll have an easier time maintaining a healthy weight.

Farm2U

Have you heard about Dining's traveling farmer's market called Farm2U? Every Wednesday from 3:30p-6:30p, visit Farm2U to purchase fresh, locally grown veggies, fruits and other items. You can even use your Dining Dollars if you want! This photo is from the Farm2U on Marshall outside Goody's.

Today's (2/10) Farm2U is at Roger's Place & Market (Revelle College), weather-permitting.

For a complete schedule, check out http://hdh.ucsd.edu/farm2u

Rolling Healthy Through Roger's on Revelle

Roger's Place & Market on Revelle College is a great place to hang out, shoot some pool, watch TV or grab a coffee. You can also buy healthy food and beverages at Roger's.

I got this healthy "meal of snacks" there. I had pumpkin seeds, organic carrots with ranch dip, and a black cherry yogurt. This nutritious meal was quick, tasty and vegetarian and full of fiber and calcium and...ok, you get the picture.