Sixth College’s Annual Chocolate Festival

Guest post by Megan Ewbank, Marketing Intern

Chocolate. Festival? I was SO in. And it was everything I could have hoped for and MORE. There was chocolate, games, and fun everywhere. The chocolate fountains were flowing in all of their glory, but what I didn’t expect was to try so many different chocolate flavors.

Many chocolate vendors were present at the festival, promoting chocolate products that were fair trade, high percentages of cacao, and pure dark chocolate. These are chocolate traits that I had never considered before! And of course, they had samples. And of course, they were delicious.  Not only was the festival delicious, it was educational!? Yes. Such yes.

I think about chocolate differently now because of this epic festival. Also, our Registered Dietitian, Elizabeth Shaw, opened my eyes to dark chocolate at her recent Superfoods and Superfads demo in the 64 Degrees Demo kitchen. Chocolate doesn’t have to be strictly indulgent. If you opt for a pure dark chocolate and pair it with some nuts, it can be a sweet and protein-filled snack! Liz showed us how to make a dark chocolate nut bark, and it was delicious!

 

 

It could satisfy your late night sweet tooth without feeling guilty (just refrain from eating the whole tray).  I have had some amazing chocolate-filled weeks recently, and I’m now a self-proclaimed chocolate connoisseur.  So instead of opting for a traditional milk chocolate, why not search for different and purer forms of chocolate! Why not experiment a little?! Chances are the results will always be delicious!

 

Be sure to check out the Demonstration Station tomorrow at 64 Degrees at 12 noon! Elizabeth will be there ready to go and debunk those myths surrounding sugar!!

 

 

Happy Halloween UC San Diego

I know, I know; you’re adults and over the whole Halloween thing… right? Well, I for one am a child still at heart and love any holiday where you get an excuse to eat candy all day!!!

While “all day” may be stretching it a little, my point is you can surely find the right balance of treating yourself to a Halloween delight without breaking your nutrition bank for the day.

For instance, our Markets across campus are filled with satisfyingly sweet snacks that are not only delicious but nutritious. Check out my finds of the latest Taste Bud Approved sweet treats to pick up at your neighborhood Market this weekend.

Luna Bars are labeled as the nutrition bar for women, but they really are just a stellar nutrient packed snack that males and females alike can enjoy.  These are my top three flavors and are a great alternative to a candy bar between classes.

 

 

Maybe you prefer a little more salty than sweet? Well then my friends, you have to check out Annie’s Sweet & Salty popcorn mix, Back to Nature’s Sweet Potato Cinnamon Crackers or Somersaults Cinnamon Nuggets. With just the right balance of salty and sweet, you’ll satisfy that craving while getting a bit of fiber in at the same time!

  

 

For those of you who just can’t shake the craving for a decadent dessert, then opt for a Spooky Sprinkled Donut! These guys are a better option than the Pumpkin Cupcake or Muffin and when paired with a cup of milk actually provide you with a little bit of protein as well. Plus, it’s National Buy a Doughnut Day J.

  

 

Have a safe and healthy Halloween folks!

Enjoy the Taste of Eating Right!

March is National Nutrition Month (NNM) and your UCSD Dining Restaurants and Markets are going ALL out! Read on to learn how you can enter to win a FREE meal AND campuswide recognition of YOUR favorite healthy recipe!

To celebrate the taste of “Eating Right,” your HDH Taste Buds are promoting the daily menu specials in our Dining Restaurants as well as the many options available to you in the Markets. Submit your favorite healthy recipe, utilizing foods you’ve picked up at the Markets via Facebook, email (tastebuds@ucsd.edu) or comment here. Winners will be chosen each week and will have their recipe featured on a Market recipe card AND get a FREE Taste Bud entrée in one of our Dining Units!

Don’t forget to check out the daily menus on our mobile app or website (http://hdh.ucsd.edu/DiningMenus) to see which entrees spark your interest for lunch or dinner today. Or, stop in on your way to class and grab a Dietitian Delight to kick start your day with a lean protein and whole grain.

If a Dining Restaurant special isn’t what you’re craving, you can still enjoy the Taste of Eating Right at one of our Retail locations. For instance, head on over to Goody’s and build yourself a burrito bowl with lots of veggies and grilled chicken topped with Pico de Gallo to fit the Taste Bud criteria. The Taste of Eating Right can fit many different categories, so be sure to think outside the box and try something new!

 

Interested in learning more about a particular topic? Feel free to email me at tastebuds@ucsd.edu or follow HDH on twitter & check Facebook for upcoming events featuring the Taste Buds!

Healthy Microwave Egg-Scrambler

Happy Friday Folks!

Today we start off our first EVER guest blogger! Say hello to Evelyn and read on to see her tips & tricks to eating healthy on campus.

Healthy Microwave Egg-Scrambler

 

The health benefits of eggs are seemingly endless.  They are rich in protein, essential nutrients (like choline, selenium, biotin, vitamin B12 and riboflavin), and they help you keep full for longer.  But without a full kitchen enjoying this superfood becomes a little more difficult.  I would like to introduce you to egg-scramblers!  All of the ingredients for this recipe can be found on campus and you simply need a microwave to make it.  At first, I was skeptical of microwaving my eggs, however the end result is just as fluffy and satisfying as any restaurant omelet.  Whether you want to start your day with a filling meal or enjoy breakfast for dinner, follow these simple steps to fuel your hectic days.

 

You will need:

1 Microwave safe bowl

1 egg  (or 1/4 of egg whites)
1/3 cup of desired filling (I used artichoke hearts, spinach, and onions from the dining hall's salad bar, but you can choose any combination of vegetables you would like)

You simply:

1) Chop your ingredients into smaller pieces.  BUT if you are using ingredients from the salad bar you can skip this step because they are already cut for you.

2) Put ingredients in the bottom of a microwave bowl and pour your egg over.

3) Thoroughly stir the mixture and then microwave it for 1 minute.

4) Remove scrambler and stir again (please note it is not fully cooked at this time!).

5) Microwave scrambler for one more minute.

6) Remove from microwave and enjoy with whole wheat toast and a piece of a fruit for the perfect meal.

 

 

 

Interested in being a guest blogger? Feel free to email me at tastebuds@ucsd.edu with your suggestions! Don't forget to follow HDH on twitter & check Facebook for upcoming events featuring the Taste Buds!

T.G.I.F.

Happy Friday! Give yourself a pat on the pack, I know how hard it is to make it through the first week after a long break.

For those of you still thinking about how you want to “evolve” in 2014, I suggest you take some advice from a peer, Ms. Evelyn.  Evelyn is committed this year to “starting her quarter with a BANG!” 

Her plan I have to say is rather ingenious! She is spot on with focusing on her overall wellness, which includes:

·         Striving to get ahead on her studies while her workload is light

·         Making new friends through simply saying “hello” to a stranger

·         Rewarding herself when academic/personal/professional goals are met

·         Staying motivated to exercise & soak in sunny San Diego’s beautiful outdoor activities

·         Eating healthfully in moderation, not deprivation!

Not sure if you can tackle all this! Don’t worry, it’s about making small changes that will have a big impact over time. Focus on one thing you know you struggled with last quarter and improve it with baby steps.

Maybe you were up studying until the wee hours of morning for exams last fall? Get ahead of the game and start your notecards now! That will save you from the stress, anxiety and late night munchies you may have engaged in before!

Whatever area you may want to change this year, remember I am here for you and am happy to help out in making your New Year’s goal a success. Feel free to fill out the contact form https://hdh.ucsd.edu/tastebuds/meettheRD/ to make an appointment directly with me!

Interested in learning more about a particular topic? Feel free to email me at tastebuds@ucsd.edu or follow HDH on twitter & check Facebook for upcoming events featuring the Taste Buds!

 

Tip #3: Plan Ahead

Tip #3- Plan Ahead

 

Happy Monday Folks! I hope you got some rest this weekend and perhaps even made it out to enjoy the INCREDIBLE brunch options at the dining units yesterday.  Check out some pictures of the beautiful chocolate fountain displays and wonderful assortment of fresh goodies for dipping.  (Hey, chocolate is an antioxidant!)

Cafe Ventanas Chocolate Fountain Display-De-Stress Brunch
 

I am sure many of you are now in CRUNCH MODE and don’t even have the slightest idea what or even when your next meal will be.  No worry if this is the case; you can easily find healthy & delicious meal choices when you visit any of the dining units or marketplaces.  However, we can’t provide them unless YOU come in!

I spoke with a few students anxiously awaiting the doors to open at Pines this morning before heading out to finals. I applauded them for their diligent planning to make sure they woke up in time to fuel their bodies.  Although my enthusiasm towards breakfast scared them a little, I believe they got my point once I told them I was their RD J

Nevertheless, these students recognized the importance of planning ahead. If you know you have a final that will extend into your regular meal times, PLAN AHEAD! Make sure to wake up or leave even just 10 minutes earlier to pop into the markets and grab a quick bite. The Market To Go pre-made sandwiches, wraps, and salads are excellent choices that are conveniently packaged to allow you to chow down on your walk to class.

Although in an ideal world I would LOVE to see you plan a longer period of mindful eating at one of our dining units, I know your time is tight. Just make sure to fuel your hunger before heading into the exam, because just like a car cannot run without gas, your body will not function without food J.

Be sure to check with your Res Life Offices to see where FREE SAMPLES (that’s right…FREE!) of healthy snacks will be distributed this week!

Interested in learning more about a particular topic? Feel free to email me at tastebuds@ucsd.edu or follow HDH on twitter & check Facebook for upcoming events featuring the Taste Buds!

Wrapping Up: Week 10-Tip #1

Welcome back UC San Diego. I hope you all had a wonderful break and got some well-deserved R&R.

As we head into Week 10 (aka fall quarter crunch time), students are beginning the late nights of cram sessions and mindless munching, right?! Considering the stress-eating that typically occurs around finals, I thought this motto from The Village’s Mr. Andrews summed things up best: “Eat bright and your pants won’t be tight!"

Rather than turn to the bag of chips or leftover pumpkin pie your mom sent home with you, I will reveal over the next week some tips on how YOU can eat bright & stay slim while studying.

Tip #1, Eat Breakfast. Think an extra hour of cramming before the big exam will set you up for a better score?  Think again! Research shows test scores improve significantly when one eats a balanced breakfast before the big exam.

When prepping your plate, try to hit at least three food groups; pair a dairy and whole grain source with a protein and/or fresh fruit.  Short on ideas? Try one of the following at our dining units (http://hdh.ucsd.edu/DiningMenus/default.aspx?i=01):

·         Steel Cut Oatmeal with Skim Milk, & Fresh Berries

Steel-Cut Oatmeal w/ Berries

      ·         Dietitian Delight (Egg Whites, Whole Grain English Muffin, Skim Cheese, Spinach, & Turkey)

·         2 Eggs Over Easy with Whole Grain Toast & a Banana

·         Plain Yogurt with Fresh Cut Fruit & Slice of Whole Grain Bread

Tight on time? No worries, stop into one of the Markets and pick up one of these great breakfast on-the-go suggestions:

·         Cup of Cereal, Skim Milk, & Banana

·         Kelloggs Protein Bar & Orange

·         Oatmeal-to-Go with Milk

·         Low-fat Yogurt & Fresh Cut Fruit

·         String Cheese, Apple & 1/4C Nuts

Give it your all and start your day off with a nice balanced breakfast, and success will surely be in your future!

Interested in learning more about a particular topic? Feel free to email me at tastebuds@ucsd.edu or follow HDH on twitter & check Facebook for upcoming events featuring the Taste Buds!

Turkey Time: Minus 24 hour Countdown!

Happy early Thanksgiving UC San Diego! The holiday season is a time to celebrate and relax with those closest to you. I promise I won’t spend this post lecturing on healthy holiday swaps to make tomorrow, but I will leave you with a little food for thought.

According to Women’s Health, the average Thanksgiving meal racks in at 4,500 calories. (http://abcnews.go.com/Health/eating-thanksgiving/story?id=21021483) That’s the equivalent of eating 8 Big Mac’s or 26 Taco Bell Tacos! Rather than gorge on just one meal, make your calories count.  Focus on eating a wide variety of foods that hit all the food groups to leave you feeling pleasantly satisfied, not stuffed. Choose foods that you enjoy, but do so in moderation. Remember the My Plate rules and try to build your plate with this template in mind.

http://www.nourishinteractive.com/

For those of you sticking around campus, I suggest you head on over to Café Ventanas tomorrow and celebrate the holiday spirit! The festivities begin at 11am with the traditional turkey feast starting at 1pm! If you’re a procrastinator, don’t worry; you can still get tickets at the door.

 

Have a wonderful healthy and happy Thanksgiving! Catch ya’ on Monday J

Interested in learning more about a particular topic? Feel free to email me at tastebuds@ucsd.edu or follow HDH on twitter & check Facebook for upcoming events featuring the Taste Buds!

Mind over Matter: How strong is your willpower?

Happy Monday UC San Diego! I realized over the weekend that we have yet to discuss the one thing that goes hand-in-hand with moderation: willpower.

Willpower means having the ability to exercise control over a strong desire. Take for example the upcoming Thanksgiving holiday. It’s no surprise that my Turkey Day temptations are caused by the bountiful basket of bread at the end of the buffet line (come on, what Italian doesn’t enjoy a nice warm roll?!). Although I know I am pleasantly satisfied after having one, I always seem to experience an intense desire to go back and grab another. This is where willpower comes in.

First, I certainly know that my mother has purchased enough for the delicious leftovers we will have the next day.  Then, I allow myself to recognize that I can enjoy another serving at a later time; this helps me to reconnect with my feelings of being satisfied.

Not sure if this is something you can do? You will never know unless you try. This suggestion comes from our friend Zach over at Muir College: “If you feel your pants squeezin’, moderate this holiday season!” His holiday motto may just be the trick you need to avoid those second helpings! If suddenly you feel that your sweat pants are calling your name, this is your cue to step away from the table and grab your sister, aunt, or dog and head out for a nice walk.

Remember, it’s okay to indulge, but moderation is the key. When you let go of your willpower and allow moderation to turn into TURKEY DOMINATION, your holiday health is torn off its track. This doesn’t mean you can’t get back on the right path tomorrow; however, research shows kicking off the holiday with a downhill spiral only makes it that much harder to get back on your healthy road.

Start practicing moderation now by popping into the Village Market and preordering your Thanksgiving Meal Kit or Grocery Bag. It’s a great deal for those sticking around San Diego this week to allow you to enjoy a Thanksgiving meal with your campus family. The Thanksgiving Meal kit is only $56 for a meal that feeds 4 (or more depending on how you practice that moderation!). That’s $4 less than Whole Foods, and you get a WHOLE lot more for your money! (The Whole Foods Turkey Kit has only a turkey breast, mashed potatoes & gravy, cranberry sauce, and green beans for $59.99.)

 

Suggested Posts to View

http://kimthedietitian.wordpress.com/2013/11/25/willpower-tips-for-finding-more-of-it/

http://www.reporterherald.com/lifestyles/neighbors/ci_24574273/choose-healthy-indulgences-holidays

Interested in learning more about a particular topic? Feel free to email me at tastebuds@ucsd.edu or follow HDH on twitter & check Facebook for upcoming events featuring the Taste Buds!