How to Build a Better BBQ

By: Nancy Collins, PhD, RD, LDN

This summer, challenge yourself to build a better BBQ. You'll enjoy your meal even more, knowing that you are saving calories, reducing fat, adding fiber and vitamins to your diet just by making a few easy substitutions. By planning ahead, you can have a healthy, hearty BBQ that’s just as good as those you enjoyed as a kid.

Instead of Ground Beef Burger

try Portobello Mushroom Burger or Vegetable Burger

Saves calories and reduces fat. A four-ounce hamburger patty made with 10% fat ground beef contains 200 hundred calories and eleven grams of fat. A veggie burger, such as the All American Flamed Grilled Boca Burger, has only ninety calories and three grams of fat.

Instead of White Buns


try Whole Grain Buns

Adds fiber to your diet by trading a white bread bun for a whole wheat or multigrain bun. The white version has almost no fiber while the whole wheat variety contains about three grams.

Instead of Mayonnaise


try Mustard

Hold the mayo and choose mustard instead. One tablespoon of real mayonnaise packs one hundred calories – all from fat. Opt for light or reduced calorie mayo or, better yet, select mustard. The same amount of mustard has about fifteen calories. Mustard comes in a wide variety of zingy flavors, so it should be easy to find one you like.

Instead of Potato Chips and Sour Cream Sip


try Baked Chips and Salsa

Cuts fat, fat and more fat. Regular chips have 150 calories and ten grams of fat in one ounce (about fifteen chips). Baked chips have 120 calories and only two grams of fat. The dip will do you in, too. Every tablespoon of onion dip adds another two grams of fat.

Instead of Macaroni and Potato Salad


try Grilled Vegetables

Adds fiber and cuts fat grams. Simply slice veggies such as eggplant, zucchini, onions, and green peppers. Lightly coat them with olive oil and grill over medium heat until tender.

Instead of Ice Cream Bar


try Frozen Fruit Bar

Cool off with a frozen fruit bar to save calories and slash fat. Read the labels and look for bars containing real pureed fruit and fruit juice. The typical premium ice cream bar will top your meal with another two hundred calories, while the fruit bar satisfies with less than half that amount.

Instead of Soda


try Iced Green Tea

Adds antioxidants to your diet. A twelve-ounce can of soda has about ten teaspoons of sugar, which is bad for your teeth as well as your waistline.



For more great nutrition tips visit http://www.montana.edu/health/nutrition/

Preventing Tobacco Use Among Youth and Young Adults: A Report from the Surgeon General

For the newest Surgeon General's Report on Tobacco, please follow this link:
http://www.surgeongeneral.gov/library/reports/preventing-youth-tobacco-use/exec-summary.pdf

CDC publishes article on the public cost of excessive drinking

Excessive Drinking Costs U.S. $223.5 Billion
(From the CDC website: http://www.cdc.gov/Features/AlcoholConsumption/ )

A new study finds that excessive alcohol consumption cost the United States $223.5 billion in 2006, or about $1.90 per drink. By implementing effective community-based prevention strategies, we can reduce excessive alcohol consumption and its costs.

Excessive alcohol consumption is known to kill about 79,000 people in the United States each year, but a new study released by the CDC and The Lewin Group shows that it also has a huge impact on our wallets as well.

The cost of excessive alcohol consumption in the United States reached $223.5 billion in 2006 or about $1.90 per drink. Almost three-quarters of these costs were due to binge drinking. Binge drinking is defined as consuming four or more alcoholic beverages per occasion for women or five or more drinks per occasion for men, and is the most common form of excessive alcohol consumption in the United States.

The researchers found that the cost of excessive drinking was quite far-reaching, reflecting the effect this dangerous behavior has on many aspects of the drinker’s life and on the lives of those around them. The costs largely resulted from losses in workplace productivity (72% of the total cost), health care expenses for problems caused by excessive drinking (11% of total), law enforcement and other criminal justice expenses related to excessive alcohol consumption (9% of total), and motor vehicle crash costs from impaired driving (6% of the total).

The study analyzed national data from multiple sources to estimate the costs due to excessive drinking in 2006, the most recent year for which data were available. The study did not consider a number of other costs such as those because of pain and suffering among either the excessive drinker or others that were affected by their drinking, and thus may be an underestimate. Nevertheless, the researchers estimated that excessive drinking cost $746 for every man, woman, and child in the United States. in 2006.


What You Need to Know About Binge Drinking

•Binge drinking is reported by about 15% of U.S. adults.

•Binge drinking is most common among men, 18- to 34-year-olds, whites, and people with household incomes of $75,000 or more.

•Most binge drinkers are not alcohol dependent.

How Can We Prevent Excessive Alcohol Consumption and Reduce Its Economic Costs?

There are many evidence-based strategies that communities can use to prevent excessive drinking, including the following:

•Increasing alcohol excise taxes.

•Reducing alcohol outlet density.

•Reducing the days and hours of alcohol sales.

•Holding alcohol retailers liable for injuries or damage done by their intoxicated or underage customers.

By implementing these evidence-based strategies, we can reduce excessive alcohol consumption and the many health and social costs related to it.

More Information

http://www.cdc.gov/Features/AlcoholConsumption/

Nutrition Services Available

NUTRITION SERVICES AVAILABLE
AT THE MSU STUDENT HEALTH SERVICE

Nutrition services are available to students at the Swingle Building (east of the Strand Union Building). Services are at no additional charge if the student is taking at least 7 credits and has therefore paid health fees. The first visit requires at least 60 minutes and follow-up visits, if warranted, require at least 15-30 minutes. The dietitian will decide upon regular follow-up, as deemed appropriate to the individual’s need and/or as requested by a physician or other care provider.

Services include…
Helping students to plan simple, economical meals.
Helping a person learn to live with food allergies or intolerances.
Helping a person plan his/her special dietary needs.
Helping sort out basic nutrition facts and media facts.
Helping persons who want to lose body weight or achieve fitness.
Helping persons who have an eating disorder – such as anorexia, bulimia, or binge eating disorder (i.e. compulsive overeating).
Helping athletes and active adults with nutrition-related topics and meal planning for training and competition.
Helping with specific health problems such as anemia, high blood pressure, pre-diabetes, diabetes, and high cholesterol.
Helping with referrals when necessary – trainers, counselors, doctors, nurse practitioners, foodservice dietitian, and more.

Please call us at 994-4380 to arrange an appointment and/or to gather additional information related to food and nutrition.

http://www.montana.edu/health/nutrition

Resources specific to the treatment of Eating Disorders

Student Health Service/Ambulatory Services: 994-2311
Physicians, nurses, nurse practitioners, and physician assistants are available to provide general care to all individuals. In arranging an appointment, if a student mentions the possibility of an eating disorder, a care provider with education and advanced training in the field of eating disorders will be assigned for proper care. The care provider will coordinate with other team members (counselor, dietitian, family, etc.) as requested and deemed appropriate to the individual’s needs.

Student Health Service/Nutrition Services: 994-4380
A registered dietitian, licensed nutritionist is available to provide nutrition assessment, education, and care specific to the treatment of eating disorders. Nutrition therapy will be provided as long as the individual is an enrolled and eligible student at MSU/Bozeman. Referral will be provided.

Counseling and Psychological Services (CPS): 994-4531
Licensed counselors are available and assigned according to the individual’s needs. Any student with a potential eating disorder would be required to attend an “intake” appointment, during which time information is gathered; therapist is assigned who would provide counseling/skills specific to the ED.

Off-Campus Services: contact information varies per selected resource
Counselors, psychologists, and psychiatrists are readily available within the Bozeman community. As a student with an eating disorder transitions away from the MSU campus, community referral may be warranted. At times, inpatient treatment is needed for an individual and SHS providers can make a referral and help with the transition to a qualified facility.

Other Services: contact information varies per selected resource
On the MSU campus, the Women’s Center educates men and women about eating disorder awareness, both in the preventative and treatment capacity. Guest speakers are often invited to campus to provide information about the role of eating disorders in an individual’s life and the impact factors have on a student as he or she transitions to campus from home or another setting. The Help Center is a 24-hour crisis counseling and referral service @ 586-3333.

GROCERY LIST: Helps support minimum energy and nutrient needs on a daily basis

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

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

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!