Dietitian Contact

Lisa Eierman
715-232-3599
Price Commons 160

Blue Banana Smoothie 


  • 8 ounce milk (skim, almond or soy)
  • 1/2 cup frozen banana slices
  • 1/2 cup frozen blueberries

Optional additions:

  • 1 cup baby spinach
  • 1/2 cup plain low-fat or greek yogurt
  • 1/4 cup oatmeal
  • 1-2 tablespoons ground flaxseeds
  • 1 tablespoon unsweetened cocoa powder
  • honey, or cinnamon to taste

In blender puree everything until smooth.The frozen fruit gives the smoothie a thick texture. Add water if you want a thinner consistency or add ice if you want it even thicker. From: Kids Eat Right website, www.eatright.org/kids/recipe,Dawn Blatner, RDN

 

Kale Apple Smoothie


  • 3/4 cup chopped kale, with ribs and thick stems removed
  • 1 small stalk celery, chopped
  • 1/2 banana
  • 1/2 cup apple juice
  • 1/2 cup ice
  • 1 tablespoon fresh lemon juice

Place kale, celery, banana, apple juice, ice and lemon juice in blender. Blend until smooth and frothy.

From: Real Simple website, www.realsimple.com/food-recipes, Sarah Copeland


 Kale Apple Smoothie




Monthly Feature - November 2014

Healthy Eating to Avoid the "Freshman 15"

You may have heard about the dreaded "Freshman 15" before you came to college. The good news is that the "Freshman 15" is a myth. According to a 2011 study published in social science quarterly, freshman students gained 2.5 to 3.5 pounds on average during their first year in college. Even though a weight gain of 2.5-3.0 pounds isn't as alarming as the "Freshman 15" (and there isn't a spike of weight gain during the freshman year), that same study shows a moderate but steady weight gain during and after college.

Taking control of your eating habits and lifestyle to avoid this steady weight gain will help you have better health status in the long term.

Check your reason for eating.Are you eating out of true physical hunger or are other factors at play in your eating? Stress, anxiety, boredom or "feeling blue" may be triggers for eating, but instead of turning to food; try an alternative activity such as going for a walk,taking a study bread and chatting with a friend, and doing something relaxing like listening to music are all great alternatives to eating.

Stock your room with smart snacks, and keep the chips out. Apples with peanut butter, carrots with hummus, string cheese with whole grain crackers, hardboiled eggs and fruit, and Greek yogurt with whole grain cereal are all great snacks that combine protein and carbohydrate together. That combination will help keep you fueled between meals.

Don't skip breakfast. Eating breakfast gets your day started.It wakes up your metabolism and provides energy for brain and muscles for the day's activities. People who eat breakfast tend to eat less throughout the day than those who skip breakfast.If you aren't hungry right away in the morning, pack along a granola bar and Greek yogurt to eat a little bit later. The protein and carbohydrate combination will help you feel full.Other combinations include:a smoothie made with yogurt and fruit or vegetables, hardboiled eggs and fruit, whole grain toast and peanut butter, tortilla with hummus and an apple.

Make healthy choices at the cafeteria. Choose entrees and sides that are baked, broiled, grilled, steamed or roasted. Stay away from fried foods, foods that are swimming in cream sauce, or "au gratin" dishes.Other good choices are:

  • Salads with lots vegetables, and go easy on the cheese, creamy salads and salad dressing.
  • Have fruit for dessert instead of a higher calorie treat, most of the time.
  • Remember the My Plate guidelines when filling your plate – fill ½ your plate with vegetables and fruits, ¼ with lean proteins like fish, poultry and lean beef or port and ¼ with whole grains like brown rice.
  • When you treat yourself, practice portion control: a small piece of pizza with a salad on the side or a scoop of ice cream topped with fruit from the salad bar.
  • Add physical activity into your daily routine! Even for busy college students making time for physical activity is a habit that will pay off.It helps control your weight, relieves, stress and improves your mood!