Written by Lakin Steedly Being on-the-go college students, it may be hard to wake up early and brew yourself your own cup of coffee. Starbucks is the move for any college student. With so many options, multiple secret menus, and endless alterations to the existing drinks (i.e. another shot of espresso, more caramel sauce, whipped cream, etc), it can be hard to choose the healthiest choice. From my research, I now know that there are many drinks at Starbucks under 200 calories! Top 6 drinks under 200 calories 1) Caffè Americano (essentially no calories) 2) Skinny Cappuccino (60 calories, 0 grams fat, 9 grams carbohydrate, 6 grams protein) 3) Skinny Peppermint Mocha (110 calories, 1 gram fat, 14 carbohydrates, 11 grams protein) 4) Iced Skinny Vanilla Latte (120 calories, 0 grams fat, 24 grams carbs, 6 grams protein) 5) Caramel Macchiato. (150 calories, 1.5 grams fat, 27 grams carbohydrate, 8 grams protein) 6) Soy Chai Tea Latte (180 calories, 2.5 grams fat, 35 grams carbohydrate, 5 grams protein) If none of those sound appealing to you, I have some tips to help lower the calories on your favorite drinks! 1) Make sure that you use nonfat/skim milk (or your favorite non-dairy alternative) and not whole milk. This can help lower the calories. 2) Add ice/extra ice! This will make your drink more water-based/not milk based and more refreshing. 3) Ask for sugar-free syrups! A great and easy way to cut the calories. 4) Skip the whipped cream! I know, I know, this is very hard to do. As a whipped cream lover, I sometimes can’t imagine my drink without it but this adds around 60-90 calories depending on the drink and omitting it is a simple way to lower the calories in your drink. I hope that you enjoyed these tips and tricks to cut the calories at Starbucks! These drinks should give you the boost you need in the morning while still having the low calories that you’re looking for!
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Written by Kate Heath
This fall I had the amazing opportunity to attend the Food and Nutrition Conference and Expo (F.N.C.E) in Washington, DC. At the conference there were over 11,000 registered dietitians, dietetic interns, students and other attendees. It was absolutely amazing to be surrounded by so many people with the same interests, hobbies, goals, and aspirations as I, as well as members of SAND, share. A big part of the FNCE itinerary were hour-and-a-half sessions detailing a wide variety of areas in the food and nutrition field. There were so many that I found interesting, but my favorite one discussed how to perform culinary demonstrations in-person, online, and on television. The speakers who presented were Elizabeth Weiss, R.D.N, Rebecca Lewis, R.D.N, and Abbie Gellman, R.D.N. During this session, I really enjoyed Rebecca Lewis’ topic on performing live culinary demonstrations via social media. Some key points she covered were directing your messages and posts to the audience who interacts most with your social media page. On top of this, she talked about the different methods and components to make sure the live demo was a success. This included things like ensuring you have the ingredients ready to go, talking about the nutritional information of the recipe for your viewers, sensory details about what you’re cooking (because they can’t smell or hear what’s going on!) and much more. This session was so impactful on me because it is something I am interested in and actively try to do now on my food instagram page. There were so many take-aways from her message and ways to reach audiences outside of your followers, like inviting a guest on the demonstration. Overall, this was an amazing experience and only a small portion of the experiences you can take away from FNCE. If this is something that interests you too, check out her facebook or instagram account by searching “Rebbecca Lewis, RDN”! Written By Caroline Heitmeyer
If you’ve been spending any time around Philips lobby, at SAND meetings, or even just in classes with your food loving friends you’ve probably heard the term FNCE (fence·y) being thrown around. So what is this mysterious FNCE? FNCE stands for the Food and Nutrition Conference and Expo. It is a national, four-day event that occurs annually in October. Thousands of registered dietitians and foodies gather to learn, eat, and network. This year the conference was held in Washington, D.C. If you’re anything like I was you may be thinking wow that sounds cool, but what actually goes on? Is it worth my time and money to go? Absolutely. I had the time of my life and would recommend it to anyone who has an interest in nutrition and health. However the event can be fairly pricey with the cost of registration and travel. I am going to tell you a little bit more about my personal experience, so hopefully you can gain a better understanding of the event, and decide if this is something you want to invest in! The first recommendation I would have for you, is to join the Student Academy of Nutrition and Dietetics (SAND)! It is only $10 a semester, not a large time commitment, and a great place to make friends who have a similar interest in health. If you want to go to FNCE, joining SAND will be very beneficial as the organization will organize a group and send everyone together. It makes the trip much less intimidating to have friends to travel and stay with, as well as going with people who have already experienced FNCE. FNCE starts on Saturday afternoon with an opening speaker and a few other small talks. However, the real fun starts on Sunday. On Sunday, there are several amazing speakers, who are experts in the field of nutrition and dietetics. There are four hour and a half long sessions, and about eight different speakers during each time slot but you can choose to go to the talk that interests you! The topics range from probiotic health to eating disorders to exercise with nutrition to nutrition for fertility all the way to food security and more. If you have no interest in sports nutrition, for example, you don’t have to sit through a long lecture that you aren't interested in. Instead you can learn more about something you love. The talks that I attended, I loved. I have never been so excited to learn more about the areas of nutrition that I’m passionate about. The next cool part about FNCE is the expo fair. I personally love going to places like Costco and getting all of the free samples. I love being able to try something before I buy it. The FNCE expo is similar to going to a grocery store and trying every item on the shelf! There are hundreds-yes hundreds-of companies there promoting their power bars, protein shakes, yogurts, healthy pastas, vegetarian options, guilt free ice creams, and everything in between. Not only do you get to try all of these delicious foods, you also go home with more samples and coupons. I left FNCE with protein pancakes, a food thermometer, a wooden spoon, power bars, and vitamins, just to name a few. My pantry was stocked for a week! Finally one of the most important things, at least for dietetic students, is the dietetic internship fair. The dietetic internship fair is where programs from around the country send representatives, to talk to potential interns for their programs. It can be a little intimidating since these programs are often highly competitive, but I ended up feeling so thankful that I went. I researched the programs I was interested in ahead of time then introduced myself and talked to them more about their program. The representatives weren’t as scary as I expected and they didn’t tell me why I wasn’t good enough for their program, which was my biggest fear. They were friendly, answered all of my questions, and invited me to their open houses. This really helps them put a face with your name when you apply for their program. Sunday was a long and exhausting day, but it was one of the best experiences I have ever had. Monday and Tuesday also consisted of talks, but I headed back to school on Monday morning. Even the two short days of FNCE I experienced were worth every single penny. If you are even considering going, then you should take this chance and go. You won’t regret it. Written By Rachel Tumbleson Some view oatmeal as a boring bowl of sludge. However, in my mind, oats are a blank canvas that are waiting to be transformed into a magical creation. If you have never been a fan of oatmeal or are bored of the same old, I challenge you to keep reading to spice up your morning bowl of oats. Sweeteners - There is a very delicate balance when sweetening oatmeal. At one end of the spectrum is plain oatmeal and at the far other end are the heavily sweetened instant packages. If you are anything like me, you prefer if the oatmeal which falls right in the middle. My number one hack for natural sweetener is a mashed banana. It is a double win because you will be incorporating fruit into your diet, while getting a finished product similar in taste to banana bread. My second favorite sweetener hack is cinnamon. Not only does cinnamon have multiple health benefits, it is a sugar free way to make the oatmeal taste sweeter. Texture - Remember that time when you opened up the dining hall oatmeal lid to reveal something that looked more like soup? I am 100% a fan of thick oatmeal so that is always a sad sight to me. The primary secret to making a thicker bowl of oatmeal is to reduce the amount of liquid and cook it for a longer period of time. Another thickening hack is to add egg whites. This makes your oatmeal fluffy while also adding some protein which will allow you to feel full for longer. At the least, I would like to encourage you to use milk or a milk substitute, in place of water, for a creamier creation. Bonus - If you are interested in incorporating more vegetables into your diet, try adding some shredded zucchini! It sounds super weird at first, but it barely has any taste and adds lots of volume. Peanut butter is another of my favorite bonus items. The trick to adding peanut butter is to leave it in a blob rather than stirring it in. If you allow the blob to melt and spread on its own the flavor does not get lost. As the weather gets colder outside and you are looking for something warm and nourishing to eat, I hope you will consider some of these hacks to make yourself a magical bowl of oatmeal. |
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November 2019
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