GROCERY LIST: Helps support minimum energy and nutrient needs on a daily basis
Breads/Grain
Oatmeal, Nature’s Way
Bagels, Alternative Brand
Rice (variety), Seeds of Change
100% Whole Wheat Bread
WW Pasta (Barilla Plus)
Sourdough Bread
Whole Grain Flake Cereal
WW English Muffins
Meat/Meat Substitute
Oven-Roasted Turkey Slices
Oven-Roasted Ham Slices
Skinless Chicken Breast
Tuna Packed in Water
Extra Lean Ground Beef
Turkey Jerky
Natural Peanut Butter
Eggs (omega-3s added)
Vegetarian Refried Beans and
Other Beans, variety (desired)
Hummus, all-natural
Fruits
Berries, frozen or fresh
Apples, variety
Peaches, fresh/packed in water
Oranges or Clementines
Mandarin Oranges, in water
Melon, variety, fresh
Craisins or Raisins
Grapes, red or green
Bananas, small or medium
Applesauce, 100% Vitamin C
Vegetables
Spinach, onions, tomatoes
Salad mix (variety)
Tomato Sauce, Natural
Baby Carrots
Mixed Veggies, frozen or fresh
Cucumbers
Stir-Fry Veggies, frozen or fresh
Salsa, natural (no added sugar)
Milk/Milk Products
Yogurt, low or non fat
String Cheese, part-skim
Cottage Cheese, low or non fat
Skim or 1% Milk
Low fat cheese (shredded)
Fats/Oils
Ground flax (bulk)
Olive-oil based Vinaigrette
Raw Almonds, lightly salted
Lite Ranch Dressing
Nutella Spread
Olive/Canola Oil (small bottles)
Walnuts (diced or whole)
Herbs/Spices
Mrs. Dash Lemon Pepper
Onion and Garlic Powder
Fresh varieties (as desired)
Other
Herbal Tea
Re-usable Bottle for Water
By: Linda J. Hogg, RD, LN, linda.hogg@montana.edu
Friday, January 13, 2012
General Crockery Guidelines: By - Linda J. Hogg, RD, LN
General Crockery Guidelines:
By - Linda J. Hogg, RD, LN
1) Begin cooking on low heat until all ingredients are added.
2) Start by adding a base of moisture (exp. low sodium beef broth, chicken broth, BBQ sauce with one part water or broth).
3) Then add your choice of protein (lean pork or beef tenderloin,
chicken breast, beans or legumes, wild game meat chunks).
4) The broth/meat should fill the crock full-leave some room.
5) Cook for at least 1-2 hours on low heat.
6) After 2 hours, add carrots, potatoes, or other starchy vegetable which needs to be cooked until tender.
7) Remove liquid if necessary to allow 1/2 of the crock to be filled with veggies and the upcoming starch source of your recipe.
8) Change to high heat for the final hour of preparation.
9) Cook for at least Y2 hour before adding rice (wild), pasta, (whole grain, enriched) and then continue for a 1/2 hour.
1 O) Use various herbs and spices to flavor. If unsure, use a standard lemon pepper seasoning or Mrs. Dash for ease in preparation. Add ground black pepper if desired.
Cookbooks to Consider:
The Complete Crockery Cookbook:
Create Spectacular Meals in Your Slow Cooker by Wendy T. Louise
The Weeknight Survival Cookbook:
How to Make Healthy Meals in 10 minutes by Dena Irwin, R.D.
Not Your Mother's Slow Cooker Cookbook by Beth Hensperger
Biggest Book of Slow Cooker Recipes by Better Homes and Gardens
By - Linda J. Hogg, RD, LN
1) Begin cooking on low heat until all ingredients are added.
2) Start by adding a base of moisture (exp. low sodium beef broth, chicken broth, BBQ sauce with one part water or broth).
3) Then add your choice of protein (lean pork or beef tenderloin,
chicken breast, beans or legumes, wild game meat chunks).
4) The broth/meat should fill the crock full-leave some room.
5) Cook for at least 1-2 hours on low heat.
6) After 2 hours, add carrots, potatoes, or other starchy vegetable which needs to be cooked until tender.
7) Remove liquid if necessary to allow 1/2 of the crock to be filled with veggies and the upcoming starch source of your recipe.
8) Change to high heat for the final hour of preparation.
9) Cook for at least Y2 hour before adding rice (wild), pasta, (whole grain, enriched) and then continue for a 1/2 hour.
1 O) Use various herbs and spices to flavor. If unsure, use a standard lemon pepper seasoning or Mrs. Dash for ease in preparation. Add ground black pepper if desired.
Cookbooks to Consider:
The Complete Crockery Cookbook:
Create Spectacular Meals in Your Slow Cooker by Wendy T. Louise
The Weeknight Survival Cookbook:
How to Make Healthy Meals in 10 minutes by Dena Irwin, R.D.
Not Your Mother's Slow Cooker Cookbook by Beth Hensperger
Biggest Book of Slow Cooker Recipes by Better Homes and Gardens
Thursday, January 5, 2012
New Year's Resolutions
Happy 2012! Do you have a resolution to feel better this year? Lose weight? Take care of yourself? Quit Smoking (or Chewing)? You have come to the right place. There are many resources on the Student Health Service web page to help you keep your resolution for all of 2012!
Friday, October 14, 2011
Flu Vaccines Now Available
Flu season is approaching and an additional Flu Vaccine Clinic has been added. Stop by the Student Health Center on Wednesday, November 9th to get your flu shot without an appointment. Only $12!
Thursday, October 6, 2011
University Council Votes in Favor of Tobacco-Free Policy
On Wednesday, October 5th, the University Council voted unanimously in favor of the proposed tobacco-free policy. It will go into effect August 1st, 2012.
Monday, March 28, 2011
Students Vote to Support Tobacco Ban
On March 8-9th, the voice of the students here at MSU was heard with a 61 percent in support of creating a tobacco free campus. According to a recent Chronicle article:
This resolution, passed by a vote of 1,350 in favor to 849 votes against, recommends President Cruzado's administration create a policy that bans both smoking and chewing tobacco on campus within the next two years.
Compared to previous years, voting turnout was higher with 21.5 percent of the 10,374 eligible voters.
Health advocates argued the tobacco industry is marketing new forms of smokeless tobacco to young people, and it is important to send the message that no form of tobacco is safe.
If the university administration decides to follow the student's referendum, MSU would joining five other Montana campuses, including the University of Montana.
MSU now bans smoking within 25 feet of the building, though people on both sides of the agree this rule in not really enforced. Smokers often huddle near the entrances to the Renne Library and other major buildings on campus.
This resolution, passed by a vote of 1,350 in favor to 849 votes against, recommends President Cruzado's administration create a policy that bans both smoking and chewing tobacco on campus within the next two years.
Compared to previous years, voting turnout was higher with 21.5 percent of the 10,374 eligible voters.
Health advocates argued the tobacco industry is marketing new forms of smokeless tobacco to young people, and it is important to send the message that no form of tobacco is safe.
If the university administration decides to follow the student's referendum, MSU would joining five other Montana campuses, including the University of Montana.
MSU now bans smoking within 25 feet of the building, though people on both sides of the agree this rule in not really enforced. Smokers often huddle near the entrances to the Renne Library and other major buildings on campus.
Wednesday, November 10, 2010
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