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INSIDE- Everything You Ever Want to Know About Pumpkins- Ramen Becomes an Art- Avoid Weight Gain Over Thanksgiving

The Breakfast

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An Intimate Look at Waterstone

US $5.99/CAN $7.99

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BREAKFAST

WATERSTONEPIZZA

FOOTBALLPARTY

HELP

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BREAKFAST

RAMEN

WATERSTONEPIZZA

LEFTOVERS

HEALTH

LATE NIGHT

BITE

FOOTBALLPARTY

HELP

PUMPKINS

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THE KEYSTONE OF

FOOTBALL

Football is now an American tradition with a wide balance of dishes that are enjoyed by it’s spectators. But the key to any successful football party is well, the dip.

As much as it is the dream of many red-blooded American men, Buffalo Wild Wings catering the perfect Sunday afternoon football party is not the most economically responsible way to feed your gridiron of football loyalists and guests.

But let’s break it down, the typical football parties are held together by the menu. Wings, pizza, chips are often stables at the most religious Sunday activity in America. While then again pretzels, soda, cupcakes also aren’t unwelcome editions to the party.

Pretzels and chips are naked and bland without dip, which is the Hail Mary Play to any worthwhile football party. It combines cool or warm flavors to

compete with the hard crunchy textures of whatever chip you decide is the most appetizing (or whatever’s on hand). Many dips are made easily and affordably for less than $8.

Seven Layer DipOne of the keystone editions in football party food table/feeding trough is the seven-layer dip. Composed mostly of refried beans and salsa, it can be made cheaply and effectively. Most recipes call for taco seasoning which is cheap and if none is available, most of the spices are found in most kitchens. Other ingredients are relatively inexpensive like sour cream, guacamole and shredded cheese. Prep time takes less than 20 minutes, making it an easier

dish that does serious justice to a cheap bag of tortilla chips.

Spinach DipSpinach dip is another titan in the war on feeding hungry football watchers. With a list of 4 ingredients all less than $2 each, it makes another easy and affordable addition to snack table. The trick to perfecting this dip is not to cook the 10oz box of frozen chopped spinach, but to thaw and dry it before adding it into mix.

Hot Wing & Jalapeno Queso DipHot wing dip is a bit more straightforward in its preparation. Simply combine all the ingredients of ranch dressing, hot wing

Charles Peters

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sauce, softened cream cheese and a large can of chicken in a large mixing bowl and bake at 350 degrees for 10 minutes.

A little a more inventive is a jalapeno queso dip. A fistful of melted Velveeta

Onion DipOnion dip is a simple recipe that’s made up of a handful of ingredients: olive oil, onions, sour cream, mayo, garlic powder and other spices. This recipe is almost as straight forward as the spinach dip. Caramelize the onions in the oil, bring together the other ingredients in a bowl, let everything cool, combine, chill and serve. This is a great dip that compliments pita chips and raw celery easily with cool and biting flavors.

Dips are normally great compliments to tasteless chips. But what if you got your hands on great chips for your guests? Try any of the dips that are served cold with baked chips. Frito Lay sells a line of baked versions of their more popular chips like Doritos and Lays. These baked alternatives are not only tastier but aren’t boiled in grease like the mainstream counter-parts making them healthier and easier to digest.

A variety of raw vegetables that are a little out of the ordinary like artichoke hearts, black olives and yellow peppers make a great addition visually to the

food table at your football party. Raw peppers are a little more on the expensive side but most raw vegetables are far more economical. Cucumbers are usually $0.75 and you should never pay more than $1.33 on a bag of baby carrots. You’re guests will love the wide palette of colors arrayed on the dip tray. It may even distract them from the Lions losing spectacularly, again.

Although men who frequent football gatherings are usually gun shy toward trying anything healthy. These rich dips will compliement chips, pretzels and raw vegetables enough to lure them to the belief that they aren’t even good for them. On the other hand it is debatable whether dips

For all these dip recipes and more, scan and follow this QR code with your mobile device.

composed largely of sour cream and mayonaisse are in

fact healthy for your guests.

Whatever dip you decide, you’ll find that are economically affordable ways to make your football gathering tastier and more enjoyable for everyone who attends that should balance the misery should their team not perform up your guests’ expectations.

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PUMPKINSAn essential part of the season

Jason Glaze Pumpkins, which originated in Central America, now grow in 6 continents around the world. What made this bizarre fruit so popular? For starters, it is high in fiber, Potas-sium, and Vitamin A. It has only .5 grams of fat per serving, and its seeds are very high in protein. The pumpkin pie originated when colonists from North America cut off the head of the pumpkin top, removed the seeds, and filled the insides with milk, spices, and honey. Then they baked the pumpkin in hot ashes. The first pumpkin pies did not actually have crust, but instead they were boiled because the nec-essary ovens to bake crust did not exist.

Making a pumpkin pie from scratch involves scraping out the guts and seeds, boiling the pumpkin, scraping out and blending the scapings to make it smooth, followed by mixing in the ingredients and adding a crust. This is the best way to get that fresh, uncanned taste but since many of us don’t have access to or time to carve out the guts of a raw pumpkin or the patience to make a crust from scratch, here are a few simple steps to make a tradi-tional pumpkin pie with ease.

The largest pumpkin grown in the United States in 2007 was

1689 lbs

“It can take up to 125 days to grow an average sized pumpkin”

“Pumpkins are 90 percent water”

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TRADITIONAL PUMPKIN PIE

Ruth Glaze, a Family and Consumer Sciences professor at Liberty University, walked me through step by step on how to make a real pump-kin pie. “We are talking a rich, creamy, heart melting pie made from scratch” that doesn’t really take much effort to make. She started off by showing me the ingredients: sugar, salt, cin-namon, ginger, eggs, pump-kin, evaporated milk, and a ready made pie crust. She then mixed the sugar, salt, cinnamon, ginger together and then added the eggs. After pouring these into the crust, she let them bake for 40 minutes. When the baking was done, we let the pie sit for about two hours before enjoying.

INGREDIENTS

1/4 cup sugar

1/2 tsp. salt

1 tsp. ground cinnamon

1/2 tsp. ground ginger

1/4 tsp. ground cloves

2 large eggs

1 can (15oz.) 100% pure pumpkin

1 can (12 fl. oz.) evaporated milk

1 unbaked 9-inch (4-cup volume) deep-dish pie shell

DIRECTIONS

MIX sugar, salt, cinnamon, ginger and cloves in small bowl. Beat eggs in large bowl. Stir in pumpkin and sugar-spice mixture. Gradu-ally stir in evaporated milk.

POUR into pie shell.

BAKE in preheated 425°F. oven for 15 minutes. Reduce temperature to 350°F. Bake 40-50 minutes or until knife inserted near center comes out clean. Let cool for 2 hours.

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You’ve heard it said, “Breakfast is the most important meal of the day.”

Says who?Here’s everything you need to know

about eating breakfast and why skipping it is NOT an option.

TheBREAKFAST

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Mix frozen fruit with milk and protein powder for a smoothie.

Pita spread: Cut a mini whole-wheat pita in half, then toast. Top with 1/3 cup part-skim cheese and 2 tbsp nuts. Drizzle with honey. Enjoy with grapes.

Almost bagel: Top 5 fat-free bagel chips with 1/3 cup shredded reduced-fat cheese. Microwave 30 seconds or until cheese melts. Have with 4 ounces orange juice.

Waffle sandwich: Toast 2 frozen waf-fles, then layer with 1 1/2 tablespoons peanut butter, 1 1/2 ounces reduced-fat cheese or 2 ounces extra-lean ham

Crunchy fruit creation: Mix a small handful of almonds (whole or sliced) with a single-serving fruit cup.

Slim-Fast (one can) with a medium banana.

Clif/Luna bar with a single-serving carton (8 ounces) of fat-free milk.

BREAKFAST IN 5five minutes prep time to get

you where you need to go

Lexie Dache8 am. Your alarm rings, you’re late for your first class, and you try to get ready in the dark so as not to wake your roommate. You pat yourself on the back for making it to class, with clean clothes and you even remembered your homework. When it comes to personal responsibility, college is all about choosing to do the things you really don’t have a choice in doing. Yes, you decide whether or not to go to class, but it’s skipping will rarely work out in your favor. It’s up to you to decide to do your homework, but again, it’s not much of a choice if you want to pass your classes. But then there comes the ultimate issue of free will: breakfast. Do you follow the doctor’s orders on the most important meal of the day, or do you push it off till lunch? Here at Food Central, we want to make life simple for you, and that’s why we’re here to tell you why breakfast is essential and how to make it uncomplicated.

So why bring up this age-old dilemma? Whether you want to believe it or not, breakfast affects

you. In children, there is a direct impact on teaching and learning ability based on the breakfast they chose, and in adults, eating breakfast has a direct affect on your metabolism and ultimately your waist line. Because you fall in the middle, with the obligation of 9 am classes and without high school sports to keep your metabolism speedy, you need to hear about breakfast. Gregory Philips, a professor from Glinn College in Texas, did a study on over 1,200 college students over 11 years, finding that “during the course of the study 188 students made an ‘A’ on the second exam, this includes 17.7% of the students who had eaten breakfast and 9.7% of those who had not eaten breakfast. Similarly... 38.2% of the students eating breakfast received a ‘B;’ whereas, only 18.7% of the students not eating breakfast received a ‘B.’” Then the American Dietic Association explains the research that children and adolescents, not just adults, who do not eat a healthy breakfast are at a higher risk of being overweight. Adults who skip breakfast typically have a higher body mass index (BMI). Since two thirds of Americans

are overweight, it might be a step towards a healthier nation to start eating breakfast.

It seems like the biggest excuse college students have for missing their morning breakfast is due to a lack of time. There are plenty of ways to beat the clock and get a good breakfast. The easiest option would be to stock the essentials in your dorm or apartment, but without a car or access to your local grocery store, that can sometimes be a challenge. However, our culture has made everything convenient, and on a college campus, it’s even more so. The dining hall is always open for breakfast, and with a much smaller crowd in the morning, it’s socially acceptable to dine-in as a party of one. This would be a great way to maximize your time, by reviewing class notes or taking

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the time to mentally refresh yourself while eating your morning eggs. If you don’t have the time to stop in the dining hall, college campus’ are filled with “to-go” lines. At this pit stop, you can usually get fruit, pre-packaged cereal or granola bars, and yogurt. Try to choose items that are as close to nature as possible. Fruit rarely runs over one dollar, while muffins can be triple that. Most professors will even let you eat in class!

So now that you know you SHOULD eat, the question remains of WHAT to eat? There are plenty of breakfast items marketed as healthy but which actually are harmful to your body. In general, look for items that contain a combination of nutrient and fiber-rich carbohydrates such as whole grains, fruits and veggies, some lean protein sources such as low fat dairy and a smidgen of fat. Use the five and five rule: At least five grams of fiber and no more than give grams of sugar. There are plenty of options that allow you to eat what you’re craving, it just takes some creativity to make it healthy! For example, if you’re craving a bagel and cream cheese, opt instead for two slices of whole wheat bread. They are fewer calories dense, and the whole wheat will keep you fuller longer. Take your pick of spreads on your healthy carb, like non-fat cream cheese, a little butter, or natural jam. There are unlimited options which will awaken your taste buds in the morning. Stock your closet with some essentials: peanut butter, oatmeal, granola bars, eggs, milk, yogurt, and cereal. You’ve already heard about the fruit parfait with granola, but there are many other ways to expand your breakfast horizons. You can eat peanut butter on toast, on bananas, or mix it into oatmeal. Cut up bananas, apples, or berries, and stir them into oatmeal for a deliciously sweet breakfast, ten throw it in a Styrofoam cup and eat it on the go! Eggs have been called the perfect source of protein, because a single egg contains six grams of protein, which is 10% of

the recommended amount for a 2,000 calorie diet. Mix up a veggie or cheese omelet, or add low-fat cheese on bread for a breakfast sandwich. With milk, you can do more than just drenching your average bowl of cereal. Mix in light protein powder for a low calorie, breakfast shake on the go. Create a low-cal smoothie with frozen fruits and again, some protein powder. Drink it plain and have an apple for a balanced breakfast of protein-carbs-and fiber!

Take caution, for not all breakfast foods are created equal. Yes, it’s a good idea to start your morning with fuel in your system, for that revs up your metabolism and keeps your brain engaged. But if you fill yourself with sugars and fats, found in items like muffins (which are essentially cupcakes without any icing) and donuts, you’re setting yourself up for a crash. Take a good look at the nutritional content, and stay away from excess sugar and fat. If you want something sweet, mix fruit and granola in with low fat yogurt, and opt for regular coffee with one packet of sugar instead of a Grande Frappuccino.

If you want to put your best foot forward, whether that’s physically, mentally, or emotionally, it starts with consuming the right food for breakfast. Start challenging yourself to eat in the morning and see how you start feeling!

1. Arby’s Egg & Cheese Sourdough 392 cal; 12g fat; 3g sat. fat

2. Burger King Ham Omelet Sandwich 330 cal; 14g fat; 5g sat. fat

3. Carl’s Jr. Sourdough Breakfast Sandwich 460 cal; 21g fat; 9g sat. fat

4. Chick-Fil-A Chicken Burrito 410 cal; 16 g fat; 7g sat. fat

5. Hardee’s Frisco Breakfast 420 cal; 20 g fat, 7g sat. fat

6. Jack-In-The-Box Breakfast Jack 290 cal; 12 g fat; 4.5g sat. fat

7. McDonald’s Egg McMuffin 300 cal; 12 g fat; 5g sat. fat

8. Subway Cheese Sandwich 400 cal; 17 g fat; 7g sat. fat

EIGHT BESTBREAKFAST OPTIONS

(from popular fast food chains)

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BREAKFAST: every day of the week

01. MONDAY: cereal w. cut-up fruit Pick cereal with protein in it, paired with skim milk, and you’ve got the perfect combo of protein-carbs-sugar to get you fueld up!

02. TUESDAY: oatmeal Oatmeal contains soluble fiber which helps keep you full and even lowers your cholesterol!

03. WEDNESDAY: egg sandwich A recent study found that when people ate a scrambled-egg-and-toast breakfast, they felt more satisfied—and ate less at lunch—than when they ate a bagel (that supplied the same number of calories). The combination of high protein and moderate fat in eggs might make them especially filling. Even if you’re watching your cholesterol, a daily egg can likely fit into your eating plans.

04. THURSDAY: leftovers Branch out from cold pizza. Many vegetables like celery, corn, spinach, and tomatoes go great with scrambled eggs, or they could be folded into an omelette. Add in the leftover steak for a gourmet breakfast. Leftover mashed potatoes can also be formed into patties for a quick hash brown substitute

05. FRIDAY: pb & banana honey on whole wheat bread Peanut butter is an excellent source of protein, making this a killer combo!

06. SATURDAY: healthy muffin Unlike the fat- and sugar- laden diet-busters found in many bakeries and supermarkets, make your own where you can control the fat and calorie count!

07. SUNDAY: fruit parfait A little low-fat dairy and some vitamin-rich fruit and you’ve just started your day right, nutrition-ally speaking.

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differenttakes on RAMEN

College is not just about classes; it is also about growing up, meet-ing new people and making new friends. But most important of all, it’s about Ramen.

Richa FrankRamen noodles have been very popular among the college crowd from a long time. Being in college, students don’t have time to prepare a full course meal. So what comes handy?

Of course Ramen.

As a college student you are always challenged to find cheap and good tasting food. Ramen has definitely become a college icon overtime. Nearly every college student, at one time or another has lived off the stale noodles from Japan. It’s a staple in every pantry in the dorms. While ramen is pretty amazing on its own.

The versatility of Ramen defi-nitely makes it a college student’s favorite. It’s a soup, its noodles and the best value you will find for your dollar. You can eas-ily find these in a nearby store, available in packs of six, twelve or twenty-four which actu-ally means 18cents for a pack. Ramen actually originated in China and was considered a luxury, but the Japanese invent-ed the cheaper instant ramen noodles which are available to us these days. The word “ramen”

means boiled noodles and is the Japanese pronunciation of the Chinese word “lo-mien”.

Ramen noodles come in a variety of different flavors to satisfy everybody’s taste palettes. Some of the most common one’s known are chicken, pork, beef, oriental, chili lime, shrimp and many more. Along with the regular noodles the baked and air dried kind are also available, which are a little more on the healthy side than the usual ones as they pack less calories, fat and sodium.

Even though they’re high in sodium and fat there are ways to add flavor and healthy veg-etables to Ramen. We bring you six different ways to spice it up and add that little extra bite and flavor to an otherwise tedious rhythm of dry and bland noodles.

For more Ramen related meal ideas

scan and follow this QR code with your

mobile device.

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Who doesn’t love cheese? Throw in some velveeta on the noodles after cooking and draining the water. And your cheesy ramen is ready to be served.

Adding a dash of lime juice, vin-egar or soy sauce really helps to brighten up the flavours.

Throw in some pepper and other spices like oregano, basil and chili flakes to give your boring noodles a spicy twist.

Adding some veggies like carrots, corn or pea’s give your noodles a healthy twist.

Add raw egg white to the noodles while they are still cooking. The flavorful water will cook the eggs.

Sauté 1/4th of a red onion and some broccoli in about 2 table-spoons oil. Meanwhile boil the noodles and drain the water. When the vegetables turn a little soft, add the flavouring packet to the veggies. Now add the noodles, stir well and serve.

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For more leftover ideas scan this code and

follow the link on your mobile device.

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LOVING YOUR LEFTOVERSLearn how to throw out the bad image of leftovers, not the food.

Okay, you’ve finally finished slaving over the BIG meal, it is time to clean up and stow away those leftovers that you know will sit in the refriger-ator for weeks before they are just taken out again to be thrown away. Let’s change that! We know budgets are tight and food isn’t cheap, but we also know that leftovers don’t always sound like the most appetiz-ing thing on the menu. There is a remedy to that. Let’s learn to love your leftovers!

Leftovers don’t have to be bland; you don’t literally have to eat the same exact meal as the night be-fore. Spice things up!

The thing about leftovers is that one additional ingredient can change the entire course of the meal. Bread, lettuce, biscuits, pasta, pizza dough… the list could go on. These are just a few of those simple items that can make your leftover chili into a hot wrap, or your bland Thanksgiving turkey into a smoked turkey Panini.

So you’re still stuck on what to do with your leftovers? Here are some great ways to them.

WrapsThrow in some meat and/or veggies and your favorite dressing or sauce in a tortilla wrap and have a meal for on the go.

Calzones Leftover meat sauces or chilies wrapped in pizza dough can make for a quick and tasty calzone. Add cheese and other favorites to stuff in the golden crust.

SaladsSalads don’t always have to be with lettuce, however those do make for a simple meal with just the toss of meat on top with a few nuts and favorite dressing, but you could create an entire leftover meal into a salad. Left over corn and rice mixed with peppers, a few other greens, chicken pieces and tomatoes make a great salad perfect for a hot-weather supper.

SandwichesIf all else fails, sandwiches are a great default for leftovers. Make a mile high sandwich with those Thanksgiving hams and turkeys with bruschetta bread.

The thing to remember about left-overs is they give you a break. They can simplify your life and help when you’re on the go and on a tight budget. So give them a shot, love your leftovers!

“Leftovers don’t have to be bland, you don’t litterally have to eat the same exact meal as the night before. Spice things up!”

Darnay Woolston

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Pizza has always been a friend to the college student. It’s the late night study-buddy that is willing to be delivered to the door as late in the night. It’s the cheap Friday night out when every-where else is just too expensive. It’s the staple that a good party can’t do without. It’s even been a mercifully cold breakfast in the morning. We all know just how important a good pizza joint is to college students, so this season my restaurant of choice features this always-faithful companion.

Waterstone Fire-Roasted Pizza, located in downtown Lynchburg, VA, is not a typical “pizza place.” The pizza doesn’t come in card-board boxes, and it’s not ques-

tionable whether the tables were ever wiped down. Instead you’re welcomed into a warm and invit-ing room that wonderfully clashes classy and casual. Waterstone finds itself somewhere between a high scale pizza place and a low scale Italian restaurant, and the mix of atmospheres creates a charming and wallet-friendly meal option.

“I like Waterstone because it’s got an off-the-beaten-path feel, a local feel. It’s very classy inside yet still has a really fair price and good food. It just feels like one of those nice hole-in-the-wall places that is affordable,” said Ryan Erickson, a Liberty University senior graphic design student.

According to the Lynchburg Insider, “No matter what you call it, Waterstone is just plain good. From the minute you enter the door to the time you pay the tab, you are made to feel welcome.”

And I could not agree more.

For those looking for a perfect first date, Waterstone is at once casual and sophisticated. The walls are made of brick and stone, creating a very classy ambience. The bar situated to the side of the restaurant is unobtru-sive, clean and refined. To con-trast this high-class appeal there are the TVs playing over the bar, the not-too-dressy servers, and some inexpensive crowd-pleasers

Emily Brown

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like fried calamari and warm crab dip on their menu

The personal fire-roasted piz-zas are 10 inches around, just large enough for two to share and range from eight to eleven dollars. Pizzas are topped with whole milk mozzarella cheese unless specified otherwise and the sauces feature two different styles: red (tomato sauce) and White (olive oil garlic, basil and parmesan). These pizzas are made on flat, crispy crusts and come in a variety of mouth-water-ing options.

The Florentine, as described on the Waterstone menu, is topped with “White sauce, baby spinach, sun-dried tomatoes and feta cheese.”

The buffalo chicken pizza fea-tures hot buffalo sauce in place of traditional pizza sauce, a tasty blend of cheddar and mozzarella cheese, with warm soft pieces of gorgonzola cheese, and crispy vegetables like red onions, scal-lions, and carrots. Not to mention this pie has large hot chunks of grilled chicken.

The Waterstone Supremo is described on the menu as “fire roasted tomato sauce, sausage, mushrooms, onion, pepperoni, bell peppers and black olives.” But personally, I would describe it as an assault of rich flavors on my taste buds.

The choices continue ranging from Blackened Chicken Alfredo pizza to plain old classic cheese.

Our favorite the Garden Veg-etable pizza is composed of ripe vegetables. Layered with avo-cado, red onions, slices of roma

tomato, and thick cuts of green pepper, it makes any vegan quite jealous.

But for anyone unimpressed with the unique pizza choices (which is highly unlikely), there is always the Build-Your-Own Pizza alterna-tive, which allows diners to cus-tomize their pizza through choice of sauce and toppings.

While pizza is the focus of this little out-of-the-way eatery, there are plenty of delectable options for those growing weary of the pizza scene.

Waterstone offers a number of pasta dishes found at any Ital-ian restaurant, including penne alfredo, penne Portobello, and of course, the traditional spaghetti and meatballs. Shrimp, sausage and peppers, or chicken is avail-able to be added to the angel-hair pomodoro.

Waterstone also offers a medley of salads able to stand alone, or provide a great side dish to the Italian cuisine.

A number of unusual Italian sandwiches are available, such as “prosciutto, chicken and salami,” and “grilled marinated Portobel-lo.” as well as a traditional club sandwich, or hamburger.

Desserts include tantalizing cheesecake, tiramisu, and lemon-berry cake.

Waterstone is kid friendly, offer-ing $5 cheese or pepperoni pizza or pasta with soda and vanilla ice cream and chocolate sauce.

Waterstone is also known for its beers on draft, which come from the Jefferson Brewery located directly above the restaurant.

While Waterstone may have similarities to another hole-in-the-wall downtown pizzeria, known as Rivermont Pizza, we feel that Waterstone’s class, location, and cheaper prices make it the better option all-around.

For those of our readers who con-sider pizza a reliable friend, we believe that Waterstone’s pizza will not disappoint.

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Waterstone offers a wide range of unique pizzas and great selec-tion of their very own in-house brewed drinks. There is something for everyone, from the barbeque lovers to the vegetarians. Every pizza is hand tossed and made with the most distinctive cheeses and homemade sauces to set their pizzas apart from the ordinary. Their pizzas, and many other food selections, are packed with flavor and presentation is beautiful. Waterstone is a must visit restaurant; you’ll love the atmosphere and you’ll love the food!

Photos by Jason Glaze.

INSIDE WATERSTONE

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GETTING THE MOST OUT OF YOUR DINING HALL

LEXIE DACHEThe freshman fifteen. Whether you had nightmares about it or embraced it, the truth is that though college weight gain is a reality for many people, but it doesn’t have to be your fate. The all-you-can-eat meal plan is a blessing and a curse. It is great having unlimited access to as many waffles and cheeseburg-ers as you want, but it certainly makes healthy eating a challenge. Here’s how to get the most out of your school cafeteria.

Everything in moderation Skip the tray, and put what you want on your plate so you don’t take more than you need. Gauge your hunger before your start eating. Allow yourself to consider every option, but weigh it on whether or not it will leave you satisfied or stuffed. Walk around the dining hall before picking your plate and see all the options.

Fresh is best! Every time you walk in the dining hall, first check out what your fresh options are. Try to eat a piece of fruit at least every day if not at every meal. Get creative with your options! Chop up a

banana in your cereal, slice up apples in a peanut but-ter sandwich (on wheat bread, of course), or add oranges to your salad.

Whole grains Always choose the whole grain option over white bread, which does nothing for you. Don’t just assume because it looks brown that it’s wheat or whole grain. Read labels to check for 100% whole grain.

Build a smarter saladGrab a big bowl and go crazy with the good stuff. Anything fresh is fair game, so go ahead and let your bowl overflow with spinach, mixed greens, cucumbers, carrots, etc. Find creative ways to top the salad without fattening dressings. Add grilled chicken and grilled vegetables, the oils that they are cooked in will coat over your salad, or consider using salsa. Go light on the cheese and croutons,

but get creative with the nuts.

Stop drinking sodaA typical cup of soda has around 150 calories. If you drank two cups at lunch and two at dinner, that’s an additional 600 calories to your day. Cut out the soda and start making the lifestyle choice of preferring water. You do not need to chug Dr. Pepper all day just because it is available, and

HEALTH

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RICHA FRANK

Drink plenty of water.Many drinks we choose dehy-

drate our bodies. Water is what every single system of our body uses to function. Drinking more water can help with digestion, hydration, cravings, and has many more health benefits. Drink water 10 minutes before the big dinner and 10 minutes after the big dinner.

Don’t go to the dinner hungry. If you are driving to the dinner, make sure to eat a small, healthy meal before leaving. This will help you not eat all the mostly fatty appetizers that may be sitting on the counter. We also eat much faster and much more when we

are hungry. Make sure you eat a healthy breakfast and healthy lunch before the Thanksgiving din-ner. Again, by not eating before you are setting yourself to eat way too much, than your body can handle.

Go Skinless.Taking the skin off the Turkey will help cut down a lot of calories and bad fat.

Watch your portion size. There are so many side dishes that, everyone wants to try. The key is to watch your portion size and get a little of everything instead of a lot of everything. This will allow you to try all of them but not at a huge price.

Avoid hitting the couch right after a meal. Find an activity afterward. Crank up some music and dance while helping clean up. Take a long walk. Play outside with kids or your pet. Just keep moving.

If you are the chef, make healthy choices. Look for low fat and healthy reci-pes. There are plenty on Google that are not only healthy but also taste delicious as well. Since you will be in charge, you can plan ahead of time, what foods will be on the table.

Most important of all, do not let yourself say “what the heck, its thanksgiving and run around stuff-ing your face with any food that comes your way. Be picky and enjoy whatever you decide to eat.

AVOID WEIGHT GAIN AROUND THANKSGIVNG

you’ll be doing your body a favor by breaking soda addictions now, instead of graduating with a big-ger addiction.

Keep the coffee comingInstead of visiting Starbucks, stop in the dining hall for a morn-ing cup of joe and a nutritious breakfast to power you through. This will save you about $3 every

morning, and also will teach your body to rely on healthy

food instead of empty calories on caffeine to get you through your morning classes.

Be pickyJust because the chicken is set out next to the mashed

potatoes and fried okra does not mean you need to eat all three. Chop up the chicken over a salad, or find a baked potato from another line instead of eating the buttery mashed version.

Choose your dessert wiselyAllow yourself to enjoy a des-sert – but don’t feel entitled to it every meal. Pick your favorite one and keep an eye on your portion size. Be careful in adding ice cream and toppings to things like cake and brownies, and try not to eat dessert with every meal.

Take your timeIf you’re in a rush to get in and out, you’re more likely to grab something like pizza or a ham-

burger. Give yourself enough time to craft your plate and enjoy it. When you eat fast, you speed on past signs from your body pro-cessing how full you are, and you won’t allow yourself time to get creative with your meal.

Use your sources Go online to your school’s din-ing web page, and look at the nutritional content and tips they give to make the most of YOUR school’s dining hall.

Speak up If there’s a particular healthy item you’d like to see more of in your cafeteria, ask! Fill out survey and response cards so the dining hall management can work on getting it there.

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Gaetane Maurice

LATE NIGHT BITE

Grab a bite that won’t bite back later!

Ever notice how time escapes you when you sit down to study? Last thing you remember is looking at the clock on your nightstand reading 8:30pm and you are now being reminded by your stomach that it is 12:30am and you are starving. What to eat? The fact that all the carbohydrates in the sandwich you are thinking about will be harder to burn off in the morning or all the sugar in that bowl of Lucky Charms is not the ideal “brain food” to get you through this study session, is not the first thing that comes to mind.

Quick, easy, accessible; those are the things that come to mind when your stomach begins to speak to you in the wee hours of the night. So, how do you get it to stop talk-ing to you? Food Central is here to help! We will give you tips and tricks to help you get through your study session. We will also give

you a few choice foods that will not only keep you satisfied, but focused as you burn the midnight oil.

CoffeeFirst and foremost, let’s address the biggest myth that college stu-dents live by; “If I can get a cup of coffee, I’ll be fine.”

Did you know that caffeine isn’t actually giving your body any energy? “Though caffeine provides us with that feeling of alertness, it’s just a stimulant,” says Michelle Dudash, registered dietician. Coffee also only curves your appetite. Yes, you might feel content after your venti white chocolate mocha, but in the next half hour your stomach will con-tinue to carry on a conversation with you.

Instead of coffee, grab something high in protein. Examples of these foods would be: lean meat, beans, low fat

dairy, soy foods, high-protein snack bars and nuts.

Get rid of the “junk foods!” If it’s not there, you can’t eat it! One of the reasons why you grab the Doritos from the top of the refrigerator is because they are there. Next time you go to the grocery story, pick up some fruit or snack bars instead. Keep plenty of healthier, lower calorie foods around for when you’re a little hungry (fruit, cereal, whole grain crackers, low fat cheese, yogurt, soup, etc.) Change your environment, change what you eat.

Hot foodsHot foods tend to make us feel more satisfied. Having instant oatmeal or instant soup around is usually a good idea. Not only are these good, but they are also quick! Don’t have a microwave in your room? Make sure you locate where the microwaves are

“According to the University of Buffalo’s Wellness Education Services, eating a meal high in protein may help you feel more alert and motivated.”

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on campus to heat up your quick snack.

Take snack breaks rather than eat continuously.

Everyone is different, but for grazers, it’s easy to eat a lot more calories than you’re aware of. You’re focusing more on the mental challenge and the words on the page, rather than sens-ing if you’re still hungry or even tasting the food. Eating mindfully without distraction may make you feel more satisfied.

Include fluid! Not only will you stay hydrated, you’ll get a good movement break by visiting the restroom. Sometimes we reach for food when we’re thirsty. If you’re dehy-drated, you may find yourself prone to crave grapes or other watery foods…So drink up!

For some more tips on healthy late night study tips and tricks, visit www.foodcentralva.com

or Follow us on Twitter! @foodcentralva

Organize your fridge! One of the most beneficial things you could do for your-self is having an organized fridge and pantry. Being able to see the foods you have can save you the trip through the drive thru. Also, remember “what you see is what you get”! If you have a messy fridge then chances are you’ll opt for an easier snack such as junk food instead of digging to find some other potentially healthy snacks.

For more health tips and ways to stave off

the late night munchies scan the

coode and follow the link.

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Staff

Charles PetersEditor-in-Chief

Darnay WoolstonLayout Editor

Jason GlazeChief Photographer

Lexie DacheManaging Editor

Richa FrankStaff Writer

Gaetane MauriceStaff Writer

Emily BrownCorrespondent

College Dining Made

Delightful

ABOUT US

Food Central exists to bring you quick, easy recipe ideas without sacrificing great taste! Our goal is to provide our readers with the best tips on how to enjoy phenomenal meals for less. Along the way we hope to supply not only tremendous food and budget ideas, but point-ers on staying healthy, and suggestions for fun (and of course, inexpensive) nights out!

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find us on :

www.foodcentralva.com