Vist from the Meal Makeover Moms!

January 28, 2013 at 4:24 pm

By Bianca Tamburello, Dietetics Student, Sargent College

Every Wednesday Karen Jacobs EdD, OTR/L, CPE, FAOTA hosts the Sargent Choice Test Kitchen in StuVi 2 Apt. 2302 from 8-11pm. She kindly welcomes the BU community to make and test new Sargent Choice recipes while we eat, talk and play Bananagrams.

Check out the Sargent Choice event calendar and joins us next week!


Our Guests

Last semester, the Sargent Choice Test Kitchen was far from ordinary. We were lucky enough to enjoy SC Penne with Roasted Tomatoes, Garlic, and Beans with the Meal Makeover Moms, Janice Bissex, MS, RD and Liz Weiss, MS, RD.

Janice and Liz are Registered Dietitians, authors of two cookbooks, No Whine with Dinner and The Moms’ Guide to Meal Makeovers and of course BU alumni. As entrepreneurs, authors and food bloggers, Janice and Liz are an inspiration to future RDs and BU students (like me)!

I had the wonderful opportunity to work with Janice and Liz this summer. I learned about nutrition blogging, recipe development and food photography from two of the nation’s experts. Check out their website for their bios and some great recipes.

Of course, I was hoping to impress my summer bosses, but things didn’t go as planned. The proximity to final exams put a damper on student attendance and an ingredient mysteriously missing from the ingredients section of the recipe was overlooked. Although the SC Test Kitchen didn’t go as smoothly as usual, I had a fantastic time catching up with Janice and Liz. They even interviewed Karen and I to be featured on their weekly podcast.

Check back here to listen to Karen and I talk about the KJ SC Test Kitchen with Janice and Liz.

Be sure to check out my podcast with the Meal Makeover Moms here!

SC Penne with Roasted Tomatoes, Garlic and White Beans


The roasted tomatoes were a big hit with students, but we felt the rest of the recipe needed a bit more flavor. This could be accomplished with the addition of spices or herbs, such as red pepper flakes. The absence of lemon juice (the mysteriously missing ingredient from the ingredient list) would have boosted the diversity of the dish. All in all, this recipe needs some modification before it enters the dining hall.

Sargent Choice Penne with Roasted Tomatoes, Garlic, and White Beans
Yields 8 servings

Ingredients:
6-8 large ripe tomatoes (about 4 lbs)
12 large cloves garlic, papery outermost skin removed, but left unpeeled
5 tablespoons olive oil
1 teaspoon salt
2 tablespoons fresh lemon juice
freshly ground black pepper to taste
2 (15.5-oz) cans cannellini or other white beans, low-sodium
1 box (13.5-oz) whole wheat penne pasta
2/3 cup fresh basil leaves cut into ribbons
½ cup freshly grated Parmesan cheese

 

Directions:

1.  Preheat the oven to 450˚.

2. Slice each tomato into 8 wedges and discard the seeds.  Put the tomato wedges and garlic in a large roasting pan or cookie sheet, toss with 4 tablespoons of the oil, and sprinkle with ½ teaspoon of the salt and pepper to taste.  Roast, uncovered, until the tomatoes lose their shape and become slightly charred, 35 to 40 minutes.

3. Drain the beans in a large colander in the sink.

4. Cook the pasta according to the package directions.  Drain the pasta in the colander containing the beans, so the hot pasta water warms the beans.  Return the drained pasta and beans to the pasta pot.

5.  When the tomatoes are done, carefully pick out the garlic cloves, squeeze the garlic out of the skin into a small bowl, and mash with a fork.  Add the lemon juice, the remaining 1 tablespoon oil and ½ teaspoon salt and a pinch of pepper, and stir to combine.

6.  Transfer the roasted tomatoes to the pasta pot, and add the garlic-lemon mixture and basil. Toss to combine.  Serve topped with the Parmesan.

 

1 serving (~1.5 cups)
Calories 460
Fat 14 g
Saturated Fat 2.5 g
Protein 18g
Carbohydrates 68 g
Fiber 12 g

 

 

Adapted from Elie Krieger, The Food you Crave

 

 


By Sargent Choice Nutrition Center | Posted in BU Community, Recipes | Tagged , , , , , , | Comments (3)

Is Your Sandwich a Big Mac in Disguise?

January 28, 2013 at 11:55 am

Whether you’re packing a picnic to bring to the beach or brown-bagging lunch for work, sandwiches are a lunchtime staple. While a sandwich can be a convenient, healthy option, it can also be chock full of unhealthy ingredients. To help avoid a nutrition downfall, Ashley Packer has some great tips for building a healthy sandwich that not only tastes good, but will keep you full for longer!

By Ashley Packer, Dietetic Intern, Sargent Choice Nutrition Center

We’ve all done it before. You walk into a fancy sandwich shop which boasts “Voted healthiest eating on the go restaurant in 2009 by Health magazine”, look at the menu thinking you want something hearty and fresh and pick out a sandwich for lunch. Fresh basil leaves, slices of red onion, fresh juicy tomatoes, sliced mozzarella cheese, smoked pulled chicken breast, and zesty chipotle mayonnaise all on a hearty house-made focaccia bread. Sounds like a great sandwich which wouldn’t do too much harm to your waistline right? Well, not quite. The reality is, this exact sandwich called a Frontega Chicken Panini from Panera Bread packs 850 calories, 38 grams of fat, 9 grams of saturated fat, and 1910 mg of sodium. This is about one third of your calories for the entire day, half of your total fat intake, a third of your saturated fat intake, and almost all of your sodium for the day. And this is just for the sandwich; forget the chips and the drink you were going to get! You would be better off eating a Big Mac which has 540 calories, 29 grams of fat, 10g of saturated fat, and 1040 mg of sodium.

If you are one of those people who brown bag it every day, you should still be conscious of the sandwiches that you are packing. Even your basic ham, cheese, and mayo on white bread can have up to 1920 mg of sodium. Since we here at Sargent Choice love a tasty sandwich as much as you, we have decided to provide you with some simple steps to create your own nutritious and delicious sandwiches.

Step 1: Choose a Whole Grain

When it comes to choosing a whole grain it can be difficult to determine true whole grains from imposters. Just because a package says “contains whole grain” or “multi-grain” it does not mean that it is 100% whole grain. To be sure your grain choice is actually whole grain, check the ingredient list. The first ingredient should contain the word “whole”. If you are unsure if your choice is a whole grain, you can look for the 100% whole grain stamp on the package. Many, but not all, whole grain products have this stamp:Stamp

It is also important to look at the sodium and the fiber content on the nutrition facts label. Be sure to choose the option which contains the highest fiber and the lowest sodium. To make your shopping trip quick and easy, we have created a list of approved options. Feel free to try some of these or explore other whole grain items.

Breads:

  • Arnold Double Fiber Bread
  • Wonder Soft 100% Whole Wheat Bread
  • Pepperidge Farm 100% Whole Wheat Bread
  • Friehofer’s 100% Whole Wheat Bread

Wraps/Tortillas:

  • Joseph’s Whole Wheat Lavash Roll-up
  • Mission Whole Wheat Medium Flour Tortilla

Pitas:

  • Thomas Sahara 100% Whole Wheat Pita
  • Joseph’s Whole Wheat Pita Bread

Other:

  • Sara Lee Hearty & Delicious 100% Whole Wheat Bun
  • Thomas 100% Whole Wheat Bagel Thins
  • Pepperidge Farm Soft 100% Whole Wheat Deli Flats

Step 2: Choose a Lean Protein

The next step is to choose a lean protein option. This may be the trickiest step in the entire process. The easiest choice is to grab some deli meat from the grocery store and have pre-cooked, pre-sliced meat in your fridge to throw on your sandwich in the morning. Unfortunately, deli meats can be quite high in sodium, especially the pre-sliced packaged deli meats, which are convenient because they allow you avoid the deli line. We did the research and found the options available at the grocery store with the lowest sodium content. Pick one of these options and add 2-3 slices onto your sandwich:

  • Dietz and Watson Gourmet Lite No Salt Added Breast of Turkey (50 mg sodium)
  • Dietz and Watson Slow Roasted Turkey Breast (230 mg sodium)
  • Diets and Watson Premium Angus Roast Beef (190 mg sodium)
  • Boar’s Head Deluxe Low Sodium Oven Roasted Beef (80 mg sodium)

Another option is using leftover grilled/baked chicken breast or fish from the night before. This is a great way to clean out your fridge and be sure not to waste any leftovers. Chicken salad and tuna salad can also be good choices if prepared at home. Although, traditionally, these salads are packed with mayonnaise which leads to higher fat and sodium content. For a fresh take on traditional favorites try these Sargent Choice Recipes for your next chicken salad or tuna salad. By using olive oil instead of mayonnaise or thinning the mayonnaise out with vinegar, it creates a healthier option than store-bought salads.

There are also delicious vegetarian options. Hummus is a great protein option, and with all of the amazing flavors available you will never get bored with you sandwiches. Spread a quarter cup of your favorite flavor hummus onto your whole grain to start your sandwich. Canned beans are another great option to keep on hand. Drain and rinse the beans before using them in order to cut the sodium almost in half.

Step 3: Add two or more vegetables!

This is the easiest step to create your perfect sandwich. Pick at least two of your favorite vegetables and pile them on. This adds volume and crunch to your sandwich without adding a lot of calories, fat, or sodium. The added volume will fill you up, and the extra crunch adds a satisfying note. Some of our favorite vegetables:

  • Romaine Lettuce
  • Baby Spinach
  • Tomatoes
  • Onions
  • Cucumbers
  • Shredded Carrots
  • Bell Peppers
  • Sprouts
  • Roasted Vegetables

Step 4: Make it your own

This is your chance to add lots of flavor to your sandwich without adding too much fat and sodium. First, choose one slice of your favorite reduced fat cheese. Although you may think reduced fat cheese may not be as tasty as regular cheese, it really won’t make much too much of a difference. When put in a sandwich with whole grains, meat, lots of veggies, and some kind of sauce, chances are you probably won’t notice that the cheese is reduced fat; plus, there are many flavorful reduced fat cheeses on the market. Here are some of our favorites:

  • Boar’s Head Lacy Swiss Cheese
  • Alpine Lace 25% Reduced Fat American
  • Alpine Lace 25% Reduced Fat Provolone
  • Sargento Slices Reduced Fat Pepper Jack
  • Sargento Slices Reduced Fat Medium Cheddar

Next, choose some of your favorite low-fat, low-sodium spreads or sauces. Any mustard or light mayonnaise is a good choice. It is also a good idea to step outside the mustard/mayo box and think of new flavorful ideas such as guacamole, hummus, or hot sauce. Here are some of our favorites:

  • French’s Honey Mustard
  • French’s Yellow Mustard
  • Gulden’s Spicy Mustard
  • Wholly Guacamole
  • Kraft Light Mayo
  • Miracle Whip
  • Sabra Hummus – any flavor
  • Howard’s Hot Pepper Relish
  • Cholula Hot Sauce

Step 5: Enjoy your sandwich!

The last step is simple: enjoy your sandwich!

Using the steps above, here is a tasty sandwich idea:

·       1 Joseph’s Whole Wheat Lavash Roll-Up
·       3 Slices Dietz and Watson Premium Angus Roast Beef
·       Handful Baby Spinach
·       3 Slices Tomatoes
·       5 Slices Cucumbers
·       1 Slice Alpine Lace 25% Reduced Fat Provolone
·       2 teaspoons Gulden’s Spicy Mustard

This sandwich only has 380 calories, 8 grams of fat, 4.5 grams of saturated fat, 700 mg of sodium. Compared to the Frontega Chicken Panini from Panera Bread, this is incredible!

Use these simple steps to create your perfect sandwich and pair it with fresh fruit salad or veggie sticks to complete your plate.

Happy sandwiching!

By Sargent Choice Nutrition Center | Posted in BU Community, Nutrition News, Recipes, Theme of the Month | Tagged , , , , | Comments (1)

Introducing SC Test Kitchen-East!

January 23, 2013 at 2:59 pm

By Julia Brandeis, Dietetics Student, Sargent College

Once a month BU’s own Karen Jacobs EdD, OTR/L, CPE, FATOTA hosts the Sargent Choice Test Kitchen-East at the Hillel House Dining Hall on Bay State Road. In addition to featuring Sargent Choice-approved recipes, all foods made are Kosher. All are welcome to come cook, eat, learn, and engage with other students. We hope to see you next month!

On Thursday Night, January 17th, I had the pleasure of joining Professor Karen Jacobs at the very first Sargent Choice (SC) Test Kitchen-East! The east campus edition of the Test Kitchen took place in the Hillel House dining hall where we made delicious chocolate chip cherry cookies!

This SC Test Kitchen is different from Karen Jacobs’ weekly Sargent Choice Test Kitchen at StuVi2 in many ways. One major difference is that in the SC Test Kitchen-East, the laws of Kashrut have to be followed since it is held at the Hillel House. At a basic level, the laws of Kashrut (or Kosher) state that meat and dairy cannot be cooked or consumed together and all ingredients used for cooking must be approved by a Mashgiach. A Mashgiach is a person who supervises a Kosher-dining establishment. The BU Hillel Mashgiach is in charge of supervising all food that comes in and out of the dinning hall, as well as keeping an eye over anything that is cooked in the dinning hall to ensure that the proper rules are being followed. The Mashgiach had a great time cooking with us and learning about the benefits of choosing Sargent Choice options!

A second difference between the two SC Test Kitchens is that in the east campus edition, we got to cook in an industrial kitchen. It was very fun to be able to use large mixing bowls, spoons, cookie sheets, and the industrial size oven. Normally, these cookies need to be cooked for 12-15 minutes, but in the industrial oven, the cookies were fully cooked in just 9 minutes!

About 15 other students joined Karen and I to bake these warm, ooey-gooey, healthy cookies. The recipe to make these sweet treats is at the end of this blog.

The Sargent Choice Test Kitchen East Campus Edition is going to continue meeting at the Hillel House once a month for the rest of the semester. The dates are: 12/28, 3/21, and 4/11. Come join us from 7:30-9 on these days for a fun and healthy time! All are welcome!

Sargent Choice Chocolate Chip Cherry Cookies
Makes 30 cookies

Preheat over to 350 degrees

Ingredients:
• 1 cup 100% whole white wheat flour
• 1/3 cup cocoa powder, unsweetened
• ½ tsp baking powder
• ¼ tsp baking soda
• ¼ tsp salt
• ¾ cup granulated sugar
• 1/3 cup unsalted butter
• 1 tsp vanilla extract
• 1 large egg
• 2/3 cup dried cherries (we did half dried cherries and half cranberries) + Hot water
• 3 Tbs semi-sweet mini chocolate chips or regular chocolate chips roughly chopped

Directions
1. Preheat the oven to 350

2. Measure out 2/3 cup dried cherries into a bowl and cover with hot water. Let sit while mixing together other ingredients. (If using cranberries, soak them with the cherries)

3. Lightly spoon flour into a dry measuring cup; level with a knife

4. Combine flour, cocoa, baking powder, baking soda, and salt, stirring with a
whisk.

5. Place sugar and butter in a large bowl; beat with a mixer at high speed
until well blended

6. Add vanilla and egg; beat well. With mixer on low speed, gradually add
flour mixture. Mix just until combined. If batter seems too thick or will not
stir together well, add 1 Tbs of water

7. Drain cherries and fold into batter with chocolate chips. (If your batter is
dry, you can opt to not completely drain the cherries and use some of that
water to moisten the dough)

8. Drop mixture by tablespoonfuls 2 inches apart onto baking sheets coated
with cooking spray. (It may help to flatten the dough into disks)

9. Bake at 350 for 12-15 minutes or just until set. Remove from oven; cool on
pans 5 minutes. Remove from pans; cool completely on wire racks.


By Sargent Choice Nutrition Center | Posted in BU Community, Recipes | Tagged , , , , , | Comments (0)

Healthy Swaps at Starbucks

January 22, 2013 at 7:42 pm

By Kelli Swensen, Dietetics Student, Sargent College

Healthy Swaps: Starbucks

With the New Year comes New Year’s resolutions, and for many of us, these resolutions include living a little bit healthier. The problem I find that many people run into is feeling they can’t be social and healthy at the same time. What if a friend wants to grab a cup of coffee? Or a quick lunch? This month’s series, Healthy Swaps, is here to show you that you don’t have to compromise your social life for your health goals.

Growing up watching Friends on Thursday nights, hanging out has always been synonymous with meeting up at coffee shop for me. Sure enough, when I was in high school, Starbucks was the place  to get together. And even now, as a young professional, nothing beats grabbing a cup of coffee to meet with a potential employer or bond with a coworker. While the focus of this post is specifically on Starbucks, many if not all of these tips can be applied to any coffee shop!

Here are some more ideas for making your coffee date a little less indulgent but still satisfying:

 

For the coffee lover:

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If you’re a die-hard coffee lover, then you have it the easiest. A basic coffee or espresso has very few calories, leaving room for a splash of milk or one packet of sugar.

 

12oz daily brew: 5 calories

12oz Caffe Americano: 10 calories

1 shot espresso: 10 calories

12oz iced coffee (no milk): 60 calories

12oz iced coffee w/nonfat milk: 80 calories

 

For the espresso-loving sweet-tooth

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This is where things get interesting. One of the defining features of Starbucks is its flavored espresso drinks, especially the holiday specials. While very tasty, these drinks are high in calories and sugar.

Tips for decreasing calories:

-Choose a Tall size

-Choose nonfat milk or soy milk

-For fewer calories order flavored drinks “Skinny” I’ll admit, I’m not a fan of the zero-calorie syrups, so I usually just ask for the regular syrup, but only one pump.

-Ordering iced instead of hot can sometimes save you  30-50 calories

-Holiday drinks, like the Pumpkin Spiced Late and Peppermint Mocha tend to be higher in calories and sugar than other flavored lattés and mochas. Stick with nonfat or skinny versions and make them special occasion choices.

Here’s an example of how a drink goes from calorie-bomb to mid-day snack:

Caramel Macchiato

A tall with 2% milk is 180 calories and 5 grams of fat

A tall with nonfat milk is 140 calories and only 1 gram of fat

A tall, skinny is 100 calories and 1 gram of fat

The key to remember is everything is made to order, so don’t feel bad about asking the barista to only do one small pump of syrup or request nonfat milk.

TIP: While not always available, some Starbucks offer beverages in 8-oz portions called “Short”. These obviously have less calories than a Tall. Ordering a Short is a great option for those who get too jittery or have a hard time finishing a 12oz drink.

A short caramel macchiato with nonfat milk (not skinny) is only 100 calories and 1 g of fat.

 

For the tea connoisseur:

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If you get just a hot tea, you are consuming less than 1 calorie, so go ahead and add a splash of milk or tiny bit of honey.

For iced teas, save yourself the calories and order your drink unsweetened. If it’s too bitter then add in your own sugar. Chances are you’ll add in less than they would have!

Chai Tea Late is a fan favorite, but the Chai at Starbucks and many other coffee places is loaded with sugar.

12oz Chai Late with nonfat milk is 160 calories and 34 grams of carbohydrate!

SWAP: Ask for a chai tea bag in steamed fat-free or soy milk. If it’s not sweet enough you can always add a dash of sugar yourself or a squeeze of honey. This goes for any tea latte! This will give you an 80-100 calorie drink with much less sugar.

For the hungry bunch:

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Here is the part where I doubt I have to tell you that the treats at Starbucks should be exactly that: a treat. In my opinion the best way to make bakery items healthier is to split one with a couple friends. Very few options are less than 300 calories – including the reduced-fat options!

Starbucks does have a line of petite sweets that are all around 180 calories. While these are better options on paper, they are not nutrient dense and are close to 200 calories. If you really want one make sure to choose a lower-calorie, low-sugar drink and be sure to only eat one.

If you’re in desperate need for a hot breakfast, Starbucks has some options worth getting:

  • Spinach and Feta Breakfast Wrap supplies 290 calories, 10g fat, and 9g protein. Combine with a piece of fruit for a complete breakfast
  • Steel-cut oatmeal gives you 150 calories (depending on which toppings you choose) and 4 grams of fiber to keep you full (this has been a life-saver for many early mornings at the airport)

While they look deceptively healthy, the yogurt parfaits are loaded with sugar. You’re much better off making your own parfait the night before to bring with you (try our Sargent Choice Granola and Berry Yogurt Parfait).

Love Starbucks? Then you might want to register a Starbucks gift card so you can start earning rewards. In addition to not having all your other expenses hidden between Starbucks transactions on your credit card bill, using the card can get you free stuff such as free refills, free syrups, and free drinks on your birthday! For activating your card you automatically get one reward and a guaranteed free drink on your birthday. From here you can level up to Green and Gold by earning stars. Each time you pay with your card you get one star -- 5 stars get you to Green (which for me would happen in a week). At Green you get free refills on brewed and iced coffee as well as tea. Gold members get the special treatment with their name on the card, special offers, and a free drink or food after each 12 stars. So go an register your gift cards you received during the holidays!!

What are your tips and tricks for navigating the coffee house? We’d love to hear them!

 


By Sargent Choice Nutrition Center | Posted in MythBusters, Theme of the Month | Tagged , , , | Comments (1)

Sustainable New Year

January 16, 2013 at 2:54 pm

By Kelli Swensen, Dietetics Student, Sargent College

For those of you at Boston University welcome back to campus!

First day of class and it couldn't feel more like winter outside with all this snow. To brighten up you day a bit, we at Sargent Choice Nutrition Center want to get you excited about the upcoming semester!

Upcoming Sustainability events:

1. Make a Difference Mondays are now EVERY WEEK starting Jan 21st! Additionally, the chefs and Sustainability have been working on brand new, delicious menu items for you including Greek spanakorizo and Middle Eastern sabich (blog posts to come on these new items!)

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2. Flapjack Fling! This year's field trip is Saturday February 23rd from 9am-1pm to the Mass Audubon Ipswich River Nature Reserve. As you walk through the maple forest, you'll get to observe how maple syrup is harvested. After the walk will be a delicious pancake breakfast! Registration opens on Jan 28th! So be sure to sign up here: http://www.bu.edu/dining/about-us/sustainability/mailing-list/

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3. In promotion of Recyclemania, there will be a Composting Comes Out event in February in which students will be given fun stickers for reducing waste through composting. Anyone who is interested in volunteering should contact Sabrina at harpers@bu.edu.

Looking forward to seeing you at these events!!

 


By Sargent Choice Nutrition Center | Posted in BU Community, Events | Tagged , , , , , | Comments (1)

Spice of the Month: Cumin

January 15, 2013 at 1:53 pm

By Kelli Swensen, Dietetics Student, Sargent College

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Popular since the fifteenth century, cumin remains a staple spice in numerous cuisines. Known for its bold flavor, cumin adds a warm undertone to many dishes.

Taste: Warm, earthy aroma; slightly bitter and very strong.

Tip: Because the essential oils in cumin are less volatile than other spices, cumin retains its flavor when exposed to high heat or cooked for a long period of time

Shelf Life: 6 months if properly stored

Storage: Store in a dry, cool cupboard or drawer in an airtight container.

Amount: A little goes a long way. Start with a dash and add more according to taste

Pairings: Beans, chicken, couscous, curry, eggplant, fish, lamb, lentils, peas, pork, potatoes, rice, sausages, soups, stews, eggs

Cuisines: Middle Eastern, Asian, Mediterranean, Mexican, Brazilian

Some recipes to get you going:

 


By Sargent Choice Nutrition Center | Posted in Spice of the Month | Tagged , , , | Comments (0)

New Years Resolutions?

January 9, 2013 at 12:10 pm

By Elizabeth Jarrard MS, RD

Oh January 1st—the day when everyone swears to lose 5 lbs by January 5th, when gyms across the nation become suddenly jam-packed, and your best friend is swearing off chocolate. When was the last time you saw these New Years Resolutions followed through to September? Perhaps it’s because most of us do not plan well enough, and fail to set good goals. So this year, let’s shift our talk from resolution-making to goal-setting!

To make positive change this year, create small achievable goals that focus on the positive.

  • Brainstorm. What do you want? And Why? Clearly defining these two things will give you a strong start to causing change.
  • Start with a simple plan. Make it specific, and achievable. How can you realistically get from point a to point b?
  • Accentuate the positive: Avoid “I will not.” Instead use “I am”. Replace “I should”, with “I will.” Example: Instead of “I will not eat chocolate” try “I will make sure to eat 5 fruits and vegetables a day.” “Instead of “I should work out everyday” use “I will be active to stay healthy and happy, and give my body the rest it deserves.”
  • Make it visible for accountability. Share it with your best friend, your mom, on Facebook, on Twitter, or on your blog. Letting others know will help you stick to your goal.
  • Take steps. Goals aren’t all or nothing philosophies. Make small, gradual steps to reach your goal.  Remember that slipping on rigid goals isn’t always a bad thing, and should be considered an opportunity to grow and learn. It is important to revaluate your goals throughout the year to see what may be preventing you from reaching them, and whether they are still helping you create the life you desire.
  • Stay Focused- Reflect and evaluate how your progress has gone. Goals can always shift. Acknowledge what you are doing well! This will foster hope and motivation to continue doing great!

At the start of the new year I like to create a Vision Board. I bring together a lot of images and words that inspire me, and create a board that outlines some of the goals I would like to accomplish in the new year

My vision board

If you don’t want to commit to an entire board, write an affirmation card. Write something you would like to change in the New year, and keep it somewhere where you can look at it and be reminded for the reasons to change.

Everyone likes instant gratification, but success takes work, and planning, and long term goals make that possible.

“Remember: You have the power within you to create the life you love. Be gentle with yourself. You are worth every desire.”
-Lori Shemek

What are your goals for 2013? Do you use January 1st to reflect and set goals?

By Sargent Choice Nutrition Center | Posted in Nutrition News | Tagged , , , , | Comments (97)

Healthy Cooking on a Budget: Adding a Sprinkle of Nutrition to Holiday Baking

December 21, 2012 at 9:00 am

By Kelsey Michelsen, Dietetics Student, Sargent College

The holiday season is in full swing and many of us will be spending time in the kitchen making our favorite desserts and dinners. Here are a few tips and tricks to help modify your favorite recipes to add nutrition and cut down on some of the added sugars and fats that the holiday season is known for.

Modify you Favorite Baked Goods by:

Using whole wheat flour

  • Whole wheat flour is an easy way to increase nutrition. Use white whole wheat flour for baking, since it’s a bit softer than regular wheat flour. Not sure about the substitution? If you’ve never tried baking with whole wheat flour, start by replacing ½ of the flour called for with whole wheat, keeping the other half all-purpose flour.

Cutting down on the sugar

  • Most recipes really don’t need as much sugar as they call for. Before cutting out sugar all together remember: sugar does more than just sweeten a recipe, it also helps with moisture, texture, and browning. Try reducing the amount of sugar in a baked good a little bit at a time and as a general rule, always keep half the amount of sugar called for in the original recipe.

Adding More Fruit

  • If the recipe already calls for fruit, try adding a little more to off-set decreasing the amount of added sugar.

Replacing fat

  • Try replacing some of the saturated fat (the butter or shortening) with unsaturated fats (like olive or canola oil). This principle may take a little experimentation and won't work for all baked goods.
  • If the recipe only calls for oil, try substituting 1/3 cup of applesauce for a ½ cup of oil. This typically works best in muffins and  sweet breads, not so much for cookies.

Baking christmas cookies

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Here are some other tips that can be applied to more savory dishes:

  • Think about the proportionality of ingredients in the recipe, many mixed dishes are heavy on the grain carbohydrates and can always use more vegetables.
  • Substitute a refined grain for a 100% whole grain
  • When it comes to protein, always go with a leaner cut; look for at least 90% lean when choosing ground meats
  • For cheese, and most dairies, reduce the amount or use low-fat options
  • Beans are healthy, inexpensive additions to many dishes
  • For savory items, swap out the butter for olive oil or canola oil
  • Reduce the amount of oil when sautéing. It’s also important to measure the oil, because 1 tablespoon of oil looks very different in the measuring spoon than it does just pouring from the bottle
  • Experiment with different herbs and spices to add flavor and depth to recipes versus sodium.

Happy Holiday Cooking!

By Sargent Choice Nutrition Center | Posted in BU Community, Uncategorized | Tagged , , , , , | Comments (4)

Healthy Last Minute Gifts

December 20, 2012 at 9:47 pm

By Kelli Swensen, Dietetics Student, Sargent College

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TV commercials and stores have become the official announcers of the holiday season and, according to them ,we all should have been gift shopping since the night of Thanksgiving (or even October). Despite these constant reminders, many of us put shopping off until the last second. Shopping a day or even hours before a holiday party or family gift exchange can be stressful, wanting to find a gift that the recipient will actually like and use. We here at Sargent Choice want to make this process a little bit less stressful. Below are a couple gift ideas perfect for foodies, health nuts, cooks, college students, or anyone interested in eating a bit healthier. Happy Holidays!

 

Lunch Skins Reusable Bags

In addition to looking really cool, these bags are a great money-saving alternative to Ziploc bags. These would make a perfect stocking-stuffer.

For some ideas on how to build a healthy sandwich click here

Rubbermaid Salad Kit

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With separate containers for greens, toppings, and dressing, you don’t have to worry about your salad turning soggy by lunch. Extra bonus: there is an ice pack attached to the bottom to keep your salad nice and cold!

 

Citrus Zinger

Zinganything - Citrus Zinger

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Have difficulty drinking enough water? Try adding lemon, orange, or lime to give a healthy flavor boost. Citrus Zinger infuses the juice from the fruit directly into your water.

 

Cuisinart SmartStick Blender

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Perfect for making healthy, comforting soups or blending up smoothies after a workout. It also takes up much less room than a traditional blender, making it a great option for students or workers living apartments with limited kitchen space.

Check out some of our healthy soup and smoothie recipes:

 

Mini muffin tins

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Not only are mini muffins and cupcakes trendy and adorable, they’re also great for portion control (as long as you don’t eat a bunch of them!). Perfect for the baker in you family or friend group (even more perfect for everyone else who gets to eat the cupcakes and muffins!).

Some of our health(ier) muffin and cupcake recipes:

 

Apollo Olive Oils

Mistral Organic 2012

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Heart-healthy olive oil is a sophisticated, delicious gift to give to the hostess of the group. Combined with rustic bread and fresh garlic, this gift will satisfy any foodie.

Not only are these oils organic and nutrient-packed, they’re also made out of olives that are sustainably farmed!

 

Taza Holiday Chocolate Mexicano Discs

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Based out of Somerville, MA, Taza Chocolate Company is known for their sustainable, mindful, and fair core values as well as for their bold, delicious chocolates. To learn more about Taza and what they stand for click here. These seasonal discs are 50% dark chocolate with cinnamon spice and pure organic orange oil -- seasonal bliss!

 

Sargent Choice Cookies in a Jar

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Looking for a homemade option? Baking mixes in a jar are classic. This year put a healthy spin on this holiday favorite by using one of our Sargent Choice cookie recipes! All you have to do is put the dry ingredients in a jar and attach the cookie recipe to a bow to tie around the jar.

Delicious, healthier cookie recipes:

 

No matter what you end up buying, the best gift this season is to be with the ones you love. Have a happy, healthy, and safe holiday!

By Sargent Choice Nutrition Center | Posted in Uncategorized | Tagged , , , | Comments (2)

Finals Frenzy: Don’t Forget Nutrition

December 14, 2012 at 9:30 am

By Kelli Swensen, Dietetics Student, Sargent College

Will finals starting Monday, I know many of you will be studying hard this weekend – if you haven’t already. Just as effective study habits and adequate rest are important to passing your exams, proper nutrition is also essential to do well. Good nutrition provides us with the fuel to stay awake and focused, but food also plays a role in the retention and recall of information – both very important on exam day.

Sargent Choice Nutrition Center has put together a list of the top 5 ways healthy eating can make you smarter. Check it out here.

The key to surviving finals is to keep yourself healthy: eat right, drink lots of water, exercise, and get enough sleep. Those 5-hour energy drinks may sound enticing, but they're rarely effective in improving your studying, and may ultimately do more harm than good.

Let us know what snacks keeps you going strong while studying;  we're always interested in getting new ideas!

Good luck on finals!

By Sargent Choice Nutrition Center | Posted in BU Community, Uncategorized | Tagged , , , | Comments (3)