Healthy Super Bowl

Just because the Patriots are in the big game this year doesn’t mean you have to forego nutritious foods on Super Bowl Sunday.  Healthy and tasty are two words that can go together!  Whether you’re choosing buffalo wings, pizza or potato skins, there are simple ways to cut the calories and artery clogging fat from your favorite snack foods.  Choose veggie pizza when ordering delivery. Better yet, make your own pizza! It’s more fun and nutritious.  Use whole wheat pizza dough, low fat cheese and your favorite veggies.

Most importantly, watch the portion sizes!  Everything in moderation.  Eat your favorite foods, but do so mindfully and in balance.

Try this recipe of a healthier version of buffalo wings from Boston University’s Sargent Choice Blog:

Sargent Choice Boneless Buffalo Chicken Tenders


1 ½ tablespoons nonfat buttermilk
1 ½  tablespoons hot sauce, such as Frank’s Red Hot
1 ½  tablespoons distilled white vinegar
1 pound chicken tenders
1 teaspoon cayenne pepper
1 tablespoons canola oil


To prepare tenders: Whisk buttermilk, hot sauce and vinegar in a large bowl until combined. Add chicken; toss to coat. Transfer to the refrigerator and let marinate for at least 10 minutes or up to 1 hour, stirring occasionally.

Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Cook until golden brown and cooked through, 3 to 4 minutes per side.

Spicy Blue Cheese Dip


1/3 cup fat free sour cream
1/3 cup crumbled blue cheese
½ tablespoon distilled white vinegar
1/8 teaspoon cayenne pepper


Whisk sour cream, blue cheese, vinegar and cayenne pepper in a small bowl. Cover and refrigerate until ready to serve.

See more here:

I will be sampling these delicious nibbles in Prospect this Wednesday evening at 5pm.  Stop by for a quick bite!

Friday Nutrition Tip

For better nutrition, visually split your plate in half.  Fill half of it with fruits and vegetables, 1/4 with lean protein (chicken, turkey, fish) and the last 1/4 with a whole grain (brown rice, whole wheat pasta, whole wheat bread). Choose milk or water as your drink. Enjoy!

What does your plate usually look like?

National Peanut Butter Day

January 24th is celebrated as National Peanut Butter Day!

Whether your favorite is smooth or creamy, peanut butter is a good source of protein and heart healthy unsaturated fats (which may help lower the risk of heart disease).  While high in calories, if you stick to the serving size of 2 tablespoons you’ll consume just 200 calories and a generous 8 grams of protein.

Try this easy recipe in your dorm room:

Peanut Butter Apple Muffin

Serves 2


1/2 cup peanut butter

2 whole wheat English muffin, toasted

Apple slices


Divide evenly, spread peanut butter on English muffin halves. Top with apple slices and serve open-faced.



What’s your favorite peanut butter recipe?

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Ring in the New Year and the Spring Semester!

Welcome back to PSU! Here’s to hoping your winter break was relaxing and rejuvinating and that you’re back on campus feeling refreshed and energized.

This blog is dedicated to getting the word out about nutrition issues that affect college students and the population as a whole – whether it’s beating the Freshman 15, how to navigate the dining hall or discussing food allergies.

Top 10 New Year’s Resolutions

(according to writer Albrecht Powell)

1. Spend time with family and friends

2. Exercise!

3. Lose weight

4. Quit Smoking

5. Enjoy life more

6. Stop drinking

7. Get out of debt

8. Learn something new

9. Help others

10. Get organized

Read more

What’s your New Year’s resolution?

It’s a new year and a new semester. The possibilities are endless.

Stay tuned to this blog for upcoming nutrition and dining information at Plymouth State University.

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