Real Deal Today in Roots

Come by Roots restaurant on Muir College (lower level of Stewart Commons below Pines restaurant).  Roots is UC San Diego's first ever vegan restaurant and it's REALLY GOOD!  Come by to say hello to me, ask nutrition questions and have a tasty, vegan meal.  If you think you wouldn't like vegan food, come try it out - you'll be delighted. This food is good, people, whether you're an omnivore or strict vegan.

See you at Roots for lunch!

Corn - Friday's Featured Whole Grain, October's Featured Whole Grain

Corn is Dining's Friday featured whole grain and October is Whole Grains Month. Dining Services continues in the month-long Whole Grains Challenge, which involves serving at least one whole grain dish per day in all five residential dining restaurants (Plaza Cafe, Pines, OVT, Cafe V and Canyon Vista). Fridays are Corn Day!

The Whole Grains Council (http://wholegrainscouncil.org/ ) chose corn as the featured whole grain of October: http://www.wholegrainscouncil.org/whole-grains-101/corn-october-grain-of-the-month .

You might wonder, why corn? Well, it's true that corn has gotten a bit of a bad rep as of late in the U.S. due to hotly debated topics such as high-fructose corn syrup and the nature of the U.S. food system. But...those are topics for another day. Actual corn can definitely be part of a healthy diet!

You might also wonder whether corn is a grain at all - or is it a vegetable? Well, who cares really? But basically fresh corn is considered a starchy vegetable (is that confusing enough for you?) and dried corn is considered a grain. But here's the Real Deal, the Whole Grains Council chose corn as its featured Whole Grain during Whole Grain Month so I'm going with that!

What else is cool about corn?

• it's high in vitamin A
• it's gluten-free
• popcorn kernels can pop up to 3 feet in the air
• most of the world refers to corn as maize and I don't know if it's an American thing like we measure our weight in pounds unlike anywhere else. On another side note, if you're a fan of Modern Family, you will remember Cam posing as a Native American to get his daughter into a prestigious pre-school and referring to corn as "maize" - it's a great scene.

Happy Corn Day - is that corny? Oh gosh...

Are You a Competent Eater?

How many of you grew up eating dinners seated around a table with your family members?

Or did you eat whenever you could, often without others, perhaps in front of the television? How many of you now eat while looking at your iPad or smartphone?

Sure, things have changed and we have more distractions everyday. There is good reason to hark back to traditional family meals, though. Some experts believe that eating together with your family makes you a more competent eater and overall healthier individual. Research on adolescents have shown connections between eating together as a family and positive health outcomes such as better grades and healthier weights. For more information, check out: http://www.journalgazette.net/article/20110717/EDIT05/307179978/1147/EDIT07tt

There could even be a connection between eating together as a family and becoming a competent eater, an individual who enjoys meals, eats when hungry and stops when full, has a healthy relationship with food and likes a variety of foods.

So, try it this week - sit down to a relaxed dinner with your family, friends or roommates. Turn off the TV and electronic distractions, talk to each other and enjoy the food and experience!

Wacky Diets

Have you heard of these diets?

The Baby Food Diet

The Twinkie Diet

The Twitter Diet

Click here for a brief news clip about these 3 fad diets: http://abclocal.go.com/kabc/story?section=news/food_food&id=8216089

Here's the deal, people. There is no fad diet that is a magical cure-all for weight reduction or weight maintenance. The Baby Food diet does not make sense and will be really, really boring after half of a day. The Twinkie or Hostess diet...well, that's just wrong. Those types of foods, while delicious (or in my mom's opinion, "repulsive!" - she only likes home-cooked baked goods), lack nutrients for a healthy intake. And really, you won't want to eat a cupcake or Twinkie every meal...even if it sounds kind of fun right now. The Twitter diet? It's not a really a diet but a way to post your intake and keep yourself accountable in an online social community.

The Real Deal here?
Diets don't work! Healthy eating and regular exercise do!

Real Deal on Nutrition Today in Plaza Cafe

Come by Plaza Cafe for lunch today where I'll be serving up the LiveWell meal and answering your questions about nutrition.

Today's LiveWell meal at Plaza: Lemongrass Chicken.

The Lemongrass Chicken contains approximately 230 calories, 6.5g fat, and 36g protein.

Come Get the Real Deal on Nutrition Today at Canyon Vista

Come get the Real Deal on Nutrition today during lunch at Canyon Vista on Warren College.

I will be at Canyon Vista today serving the LiveWell meal and answering your questions about nutrition.

Today's LiveWell meal is Latin Pork with Mango Mojo. Nutrition Facts: 218 calories, 9g fat, 0.5g fiber, 26g protein. This cut of pork is a lean source of protein.

Come get a healthy meal and say hello!

Real Deal Today at Cafe Ventanas

Come by Cafe Ventanas on ERC for the Real Deal on Nutrition. I will be at Cafe V during lunchtime dishing up the LiveWell meal and answering your nutrition questions.

Today's LiveWell meal at Cafe V is the Baked Salmon with an Indian-spiced Rub. Salmon is healthy because of its omega-3 fatty acids and protein content.

The LiveWell Salmon with Indian-spiced Rub has:

230 calories, 17g fat, 5g fiber, 14g protein in a 4-ounce portion.

Sometimes students ask me how salmon can be healthy when it appears to be high in fat - well, that is because the type of fat that makes up the majority of fat in salmon is good for you. Try not to "eat by numbers" when you are making your meal selections. Think of the big picture and your overall intake, not the individual grams of fat or numbers of calories.

Real Deal Today at Cafe Ventanas!

I'll be at Cafe Ventanas today during lunch serving up the LiveWell meal and answering your nutrition questions.

Today's LiveWell meal is Salmon with Tomato and Fennel: 298 calories, 19g fat, 0.5g fiber and 29g protein.

Stop by for a healthy meal and to say hello!

Real Deal today at OVT

Come by Oceanview Terrace today during lunchtime to say hello, try the LiveWell meal and talk nutrition with me.

I'll be serving the LiveWell meal, which is Curried Chicken with Spicy Indian Dahl:

• 444 calories


• 11g fat


• 11g fiber


• 49g protein

This LiveWell meal is high in protein from the chicken and the dahl and is also high in fiber from the dahl.

Green Open House

Come by today's Green Open House at UC San Diego from 10am-3pm to experience the "Living Laboratory." I'll be there giving out samples of food from Dining Services. Dining's Executive Chef Vaughn Vargus will be among other chefs offering a free cooking demonstration. It's going to be green, fun and informative. Check out all the details at http://50th.ucsd.edu/events/green-open.php