Apr 3, 2007

Eat, Act, Think - Living Healthy

Living Healthy

by Heidi Ferguson It's easier than you think to be a healthy college student!
We've all heard it. College students gain weight. And we've are also aware that we just came back from Christmas break where a large portion of Americans gain up to five pounds from the holiday munchies.
A recent study by Cornell University found that on average, college freshman gain about 0.5 pounds a week. To many students this weight gain comes as a surprise at the end of the semester when they go home to gather their winter clothes or see old pictures. How does this happen? How does the weight creep on week by week?
It's crazy how this happens but simple: College is packed with food, and everywhere. It's an easy social time where food is always there. Most college cafeterias have buffets with unlimited amounts. Whether students live off or on campus they are usually up to a quick fast food run with friends or for late night snacks for studying.
Many students have a hard time to find time to be active in college. They are no longer on their high school sport teams or other organized activities. It's easy to make excuses with a college schedule. Another reason is that the average college student, ages 18-25 is going through normal physiological changes in their body. Metabolisms may slow down and other changes in the body may be occurring.
Here are some tips to get you moving in 2007.
  • Set a Goal
  • Practice Nutritious Eating
  • Join an Exercise Program
  • Walk to school
  • Carry bottled water
  • BYU Vending sells yogurt, granola bars and fresh sandwiches

The EAT Web Site is a service
provided for students

  • Pack a lunch
  • Take advantage of university workout facilities
  • Join intramural teams
  • Buy soups and breads, veggie trays
  • Instead of eating while you study chew gum
  • Carry baby carrots, celery sticks and pretzels instead of buying fried potato chips or candy.
  • Watch your portions in dinning halls and buffet lines
  • Be consistent in your exercising routine
  • Drink less soda, especially cola, it interferes with the absorption of calcium.
  • Get enough sleep, preferably 8 hours
  • Eat slower
  • Don't eat in front of the TV
  • Take 30 minutes each day to moderately exercise
  • Enroll in many of BYU's Exercise Science courses
For more information about the EAT campaign, visit http://dining.byu.edu/minutemaid/. The site includes an activity calendar, health articles, tips and quizzes about nutrition.

Apr 1, 2007

Grilled Fish Tacos with Thai Slaw

Grilled Fish Tacos with Thai Slaw
Thai Slaw Dressing
1 tablespoon fish sauce
1/4 cup lime juice (about 2 juicy limes)
2 teaspoons sesame oil
1 teaspoon red chili paste
1/2 cup coconut milk
1/2 cup peanut butter
Maple syrup (optional)
Red pepper flakes (optional)

Thai Slaw
2 cups red cabbage, thinly sliced
2 carrots, shaved or peeled
1/2 cup daikon radish, cut into matchsticks
1/2 medium red onion, thinly sliced
3 tablespoons cilantro, chopped

Other ingredients
2 pounds mahi-mahi, skin removed
Flour tortillas
Avocados, sliced
To make slaw dressing, combine fish sauce, limejuice, sesame oil, red chili paste, coconut milk and peanut butter in small pot over medium-low heat. Cook, stirring often, for 5 minutes. Taste and add a bit of maple syrup if more sweetness is desired and add some red pepper flakes if more spice is needed.
Combine red cabbage, carrots, daikon radish, red onion and cilantro. Mix in half of the slaw dressing.
Preheat grill to medium heat. When ready, cook fish on oiled grill surface, around 5 to 7 minutes on each side or until fish is opaque and flakes easily with a fork. To warm tortillas while grilling fish, wrap tortilla stack in aluminum foil and place on grill grate over low heat, turning once while fish cooks. Remove fish and roughly chop. Serve fish in warm tortillas, topped with Thai slaw, sliced avocados and extra Thai slaw dressing.

Baked Halibut Fillet

Baked Halibut Fillet

1 (1-pound) halibut fillet
1 large lemon, quartered
¼ cup extra virgin olive oil
1 teaspoon sea salt
1 garlic clove
1 tablespoon dill weed

Preheat the oven's broiler and coat a baking sheet or broiling pan with olive oil. Combine 1/8 cup olive oil with herbs and garlic and puree together into a paste reserved for the top of the fish. Rinse the fish and pat dry. Place on the greased pan, and brush with olive oil or coat with olive oil cooking spray. Squeeze the juice from the lemon wedges over the entire fillet and season generously with salt first, then herb pesto on top. Broil for 15 to 20 minutes in the preheated oven, until the fillet is opaque and can be flaked with a fork. Broiling time may depend on the thickness of your fillet.

Turkey Club Sandwich

Where: The Skyroom
What: Turkey Club Sandwich
Price: $7.95
Includes: Roast turkey, bacon, romaine lettuce, avocado and tomato on choice of honey whole wheat or Italian white bread

The journey up to the sixth floor of the Wilkinson Student Center is definitely worth it for the tasty Turkey Club. As you get back into the swing of classes, take an afternoon to relax with the Skyroom's Turkey Club. Bacon and lettuce provide a nice crunch while the avocado is a great twist on the traditional club. The sandwich comes with a side of fresh fruit, potato fries or coleslaw. Enjoy the view of campus and the snow-covered mountains while you're there. Before your food arrives, the staff provides freshly baked bread with delicious raspberry-flavored butter. Try out a blended lemonade for only $2.25 more.