Colors of Fall

With fall well underway, the leaves turning their colors and another Halloween come and gone, this time of year brings many inspiring ways to paint your plate!

The USDA suggests Americans eat more orange foods. Orangerepresents foods high in beta carotene which provides vitamin A for our bodies.  The USDA reports beta carotene rich foods may help reduce aging and help prevent some cancers. Sweet potatoes are delicious, easy to prepare and have great nutritional value. Sweet potatoes are also exceptional providers of many other vitamins with wonderful health benefits, such as potassium, folate, vitamin C, vitamin B6, and vitamin E.   Sweet potatoes are quite low in calories and fat free.

Another fall favorite you may have left over from Halloween is pumpkin.  We already know how versatile pumpkin-carving can be, but the American Dietetic Association promotes eating them in a variety of ways, also!   Pumpkins are a good source of vitamin A and can be cooked easily in many ways. These are cooking tips recommended by theADAto make use of your leftover pumpkin:

• Pumpkin smoothie. Mix together pumpkin, fat-free milk, frozen vanilla yogurt, a dash of pumpkin pie spice of cinnamon in a blender.
• Pumpkin pizza. Sauté pumpkin and your other favorite veggies, then place on whole-wheat pizza crust drizzled with extra-virgin olive oil and your favorite spices.
• Pumpkin oatmeal. Add fresh cooked or canned pumpkin to your morning oatmeal.
• Pumpkin muffins. Add fresh cooked or canned pumpkin to your favorite muffin batter.

Also colorful, healthy and in season is winter squash.  There are many varieties of squash which can easily be added to soups or casseroles.  My personal favorite variety is Butternut and Acorn squash.  According theADA, squash packs in 6 grams of fiber in one cup along with potassium, vitamin C, folate, magnesium, iron and calcium.  Just like sweet potatoes and pumpkin, butternut and acorn squashes are good sources of beta carotene.  To make use of these nutritious veggies, try having pumpkin pie or sweet potato pie for dessert.  TheADAsuggests serving the squash cooked and mashed with cinnamon, ginger or allspice.

Look out for these flavorful fall veggies in the T’Room and Winslow.  For the Thanksgiving meal in the T’Room, Stuffed Acorn Squash will be featured as the vegetarian option in the hot line.  This is your opportunity to try it out!

The Freshman Fifteen

During my first year of college, like many freshman, I learned the hard truth about unlimited meal plans: The Freshman Fifteen.  Granted, I was a student at a different university at the time, it did not keep the pounds from adding up.  I used my meal plan the same way students do in Winslow – buffet style, eating multiple servings and eating all the “bad” foods.  By the time spring semester rolled around, I was up two dress sizes.

So, what do you do about it?  Between the constant stress of school and work, eating right gets pushed to the back of your brain somewhere with getting the oil in your car changed and getting a haircut.  Soon, you just eat when you can find time, and more often than not, that leads to eating foods that are not so great nutritionally.  

To manage my weight gain, I started eating vegetarian meals.  The way I figured, if I cut out meat, that would eliminate many fast food options and many fried food options.  No more cheeseburgers, fried chicken or pepperoni pizza.  I started changing where I purchased my food (I began frequenting the salad bar more than the pizza bar) and I changed what I had as the bulk of my meal (grilled veggies as opposed to steak).  Soon, I found I did not miss meat entrees at all.  I enjoyed sitting down to eat and I felt like what I was eating was more beneficial to my body. 

To supplement my new eating habits, I began jogging as exercise.  My father has been an avid runner his entire life, so I thought his love of the sport may be genetic.  It took a while, but I began feeling stronger and leaner as a result.  I had more energy and a more positive attitude about myself and school. 

Though this is what worked for me, I am not by any means recommending diet plans.  For me, exercising and eating more colorful veggies, fruits, low-fat dairy and protein alternatives (like peanut butter, beans and eggs) led me to shed 18 pounds in four months!  To find the best plan for you, contact a certified dietician who can help you plan out your diet and exercise needs.

I kept up with vegetarianism for two years.  Recently, I have gone back to eating chicken and fish mainly because I wanted more experience in preparing healthful meat dishes for friends.  Now that I know how to prepare lean meat in a nutritional way, I love to incorporate it into my diet. 

If you are currently vegetarian or would like to try it out, there are so many options for you on campus.  Everyday in Winslow, a veggie entrée is served along with steamed veggies and meatless side dish options.  Many of the soups in Winslow are meatless and you can always build a vegetarian sub in the deli, or opt for hot, cheese pizza in the pizza line.  If you would like to stay healthy and keep the meat, try lean cuts of meat such as the grilled chicken in Winslow or a turkey sub in the deli.

Have you battled the Freshman Fifteen?  Share your success story!

A Spin on Pepperoni

It is no surprise the favorite food of Americans is pizza.  As a nation, we consume almost nine acres of pizza a day and 23 pounds per person every year.  It is because pizza is easy to make and easy to personalize?  Is it because it can delivered to our homes?  What makes pizza so great?

For me, I love pizza that has heaping portion of melted cheese.  The toppings can vary, but the cheese brings all the flavors together and creates a nice palate for tastes and textures.  Not only that, but I like pizza that is a bit unorthodox.  Experimenting with foods and flavors is something I enjoy, and through my hobby, I have developed an appreciation far beyond plain ol’ pepperoni.  Here are some topping ideas for you to try.

            Do you enjoy Mediterranean cuisines?  Greek Pizza is a favorite of mine because of the tangy flavors and color.  It is usually baked on thin crust and while many have the standard marinara sauce, some opt to brush the crust with a good olive oil.  Some toppings would include: grape tomatoes, chopped onion, feta cheese, shrimp and olives.  This pizza is a nice twist on ordinary pies and addes variety in color and flavor.

            Another favorite of mine is Potato Pizza.  It may sound a little strange, but potatoes are an inexpensive and versatile food that can be used in numerous ways.  For this pizza, try: sliced new potatoes, rosemary, chopped turkey bacon and parmesan cheese.  This pizza is a twist on a winter favorite – potato bacon soup.

            These ideas may not be for everyone.  If you like great pizza a little more familiar, head over to Winslow.  Over 80 hot and fresh pizzas are served in Winslow everyday, made fresh and piled with toppings.  Not only that, but Winslow offers the Personal Pan Pizza, where you create your own pizza made to order.  Usually, pizza by the slice is offered at lunch and personal pan pizzas are offered at dinner. 

Still want more options?  After 9 P.M., you can participate in the Campus Pizza Program which offers delivery anywhere on campus.  You can prepay using your flex dollars, a declining balance, Visa or Mastercard.  Then, a hot and fresh pizza is delivered from Winslow to wherever you are on campus.  Next time you are hungry for a pie, call 270.809.3492 after 9 P.M.

With options like these, there is really no need to go off campus to find delicious pizza!

What Stresses You?

Have you ever had a day, week or month that was too packed, too busy or too stressful?  I am sure the majority of you have.  Colleges seem to thrive on that sort of energy.  For me, I have had a week of non-stop stressors.  After two quizzes, three exams and a few trips out of town, I just need to take a breather and relax.  Many of us probably do not take enough time out of our schedules to really wind down and rest.  Stress will affect everyone differently and it is good to know how to deal with it and reduce it.

A few years back, in 2007, The American Psychological Association found that one-third of people in theUnited Statesreport experiencing extreme levels of stress. To add to that number, the research found an additional one in five people report experiencing high levels of stress 15 or more days per month.  Does that sound familiar?  Maybe you have a month full of exams you need to study for or your work schedule is crammed.  Though the research shows many people have an event in life that take them to their emotional and mental limits, is there a way to define stress for everyone?  For me, it means not having enough hours in the day to get everything done, but a person’s definition of stress is subject to change.  The stressors themselves may change throughout your semester, but the emotional and mental effects of stress can be managed. 

For managing stress, the APA recommends understanding how you stress.  Because everyone experiences stress differently, what causes your stress will differ from the stressors of someone else.  For some, stress may bring about “binge eating” which is defined as eating unusually large amounts of food at one time.  Have you ever been so stressed or upset that you just wanted to eat to find comfort?  I know the feeling has hit me before, and I try to curb my cravings or dig into something healthful, like granola or dried fruit.  It may be helpful to learn what stresses you so you will be able to identify and manage outrageous cravings or eating patterns.

Now that the semester is well underway, you may have found ways to add pieces of home or familiar places to your everyday routine to make the journey to finals smoother.  Though every semester comes with stress, the campus strives to try and make every student feel comfortable.  Personally, when exams are coming up or I know I have a rough week ahead, I will fix a peanut butter and jelly sandwich.  A childhood favorite, it always lifts my mood. Figure out what comfort foods you enjoy and treat yourself.   

Taking good care of yourself has many benefits, not only related to stress management, but in many areas of health.  Eating right, getting enough sleep and drinking plenty of water can help manage stress, the American Psychological Association reports.  While some levels of stress can be good for you, too much can cause harm, so it a good idea to have a healthy body to make everything more manageable.

So, how do you deal when the pressure gets to be too high?  For me, it is through exercise.  When stress levels get out of control, I take it out at the gym.  Going to the gym keeps me from internalizing all the stressful energy I have. What works for you?

The Facts about Gluten

Any time you sit down for a meal it should be a pleasant experience.  Whether at home, out in a restaurant or here on campus, many people are always looking forward to their next meal.  However, that is not the case for everyone.  For some, eating can be a real chore.  Food allergies affect millions of people around the world and make it hard to choose foods and beverages appropriately.  For today’s blog, I am taking a closer look at Celiac Disease, a gluten intolerance which affects nearly 1 in 100 Americans.

Celiac disease, according to Celiac.com, is a genetic digestive disorder.  Also sometimes referred to as gluten intolerance, this disorder stems from the body’s intolerance of dietary gluten (composed of the proteins glutenin and gliadin) which is found in grains like wheat, barley and rye.  Symptoms of the disease can range from diarrhea, weight loss, bloating, stomach cramps to malnutrition which may lead to some nutritional deficiencies in the long-term, according to Celiac.com.

The disease mostly affects people of European descent, the website states.  However, recent studies have shown it also affects African-American and Asian populations as well. Individuals with the intolerance will suffer damage to the villi of their intestines when they eat specific grain food antigens (or, a substance which will generate an immune system response) found in wheat, rye, and barley.  Over time, this damage can result in an increased risk of some other diseases, such as gastrointestinal cancers.

While Celiac Disease may be a recognizable term to some, webmd.com suggests there are many forms of gluten intolerance.  Non-Celiac Gluten Intolerance is where an individual possesses all the symptoms of a gluten allergy, but blood tests available to show genetic markers for the inherited trait yield negative results.  Some individuals may also mistake a wheat allergy or yeast allergy for Celiac Disease, the website states.  These two allergies have different symptoms and treatments.

So, what do individuals with Celiac Disease eat?  An individual with a diagnosed gluten intolerance must adhere to a gluten-free diet, so choosing foods can be a challenge, especially when specific ingredients are not known.  Here on campus, you have a variety of ways to know just what you are eating.  Have you noticed the line cards for the Daily Fare line in Winslow?  These cards not only present the name of the food being served, but they show specific ingredients of the foods on the back.  You should not hesitate to check the back of these cards if you are trying to stay away from certain ingredients – that is why they are there.  Also, when buying food in a grocery store, look for ingredients such as wheat flour, whole-grain or indicators of any type of grain or grain flour.  These foods would irritate a person with gluten intolerance, according to Celiac.com.  Oats may not be harmful to those with Celiac Disease, but products containing oats or oat flour may have been manufactured in a place where gluten-containing products were also made.  For highly gluten-allergic individuals, this may pose a problem due to cross-contamination.  Look for labels that address where and how a product was manufactured to be on the safe side, webmd.com states.

Still have questions?  Speak with a nutritional professional if you feel like you may have gluten intolerance.  If you do have Celiac Disease, let Dining Services know and we will make sure you have options available in Winslow.  For more info on special diets, email Kayla Crusham, the nutritional assistant in Winslow at kayla.crusham@murraystate.edu.

Ready, set, paint!

The Painted Plate is a blog designed by students, for students about healthy living and dining on Murray State University’s campus. Last year, students asked for more nutritional information regarding the food available to students. What is healthy in Winslow? What can I eat to help me during finals week? Any questions about campus dining is what this blog is designed to help. The Painted Plate aims to promote the choices in Murray State’s dining halls and eateries and keep you informed and in control of what you eat.

With the onset of a new academic year, I know just how stressful things can be. Getting re-organized after a leisurely summer can take a few weeks, but the excitement with students, new and returning, is everywhere on campus. The next time you are standing in line in Winslow, Dunker’s, the T-Room or any of Murray State’s dining areas and have a question or suggestion, save it! Share it here to get your ideas heard. The idea behind The Plate is to launch a fun, colorful and healthy conversation with you about food and nutrition.

Dining Services at Murray want to make sure students get what they ask for. You can check out the menus for all the dining halls on the Dining Services website, send the food staff an email, and stay in touch with all things Murray State through this blog. The Painted Plate will feature news from Winslow Dining Hall, interviews with staff members, ideas for recipes, plus many tips and suggestions on how to lead your very best life at Murray. We want you to have ideas for what foods will help you study, what to avoid during vacations or whatever you need to make the most of your options while you are here.

So, let me introduce myself. My name is Meredith and I have been around Murray my whole life. Being a senior dietetics major, I really value my health and I love leading an active lifestyle. I enjoy running, biking and spending my days outside. Not only do I love to be active, but I love to eat! Since being a Racer, I have tried every eatery around and I would like to share my stories and ideas with you. If you have any questions or comments, send them my way.

Everyday, you start out with a blank plate. Visit here for ideas to help you “paint”!