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(04/30/12 6:52am)
Aside from the difficulties of eating healthy at home, there are barriers to eating healthy while dining out.
Research has found that today, Americans are 40 percent more likely to purchase three or more meals away from home than they were in the 1980s. At the same time, portion size of foods purchased away from home has been on the rise. One study found that in the year 2000, a 20-oz bottle of soda was the typical single-serving size, which is a 250 percent increase from what was viewed as a serving size in the 1950s.
What do you get when you have more Americans dining out, exposed to larger food portions? The obesity epidemic that we have today. Perhaps as consumers we enjoy the feeling of getting more bang for our buck. “Value meals,” “endless pasta” dishes and “all you can eat” appeal to our wallets, but they are detrimental to our waistlines.
Believe it or not, simply having a larger meal in front of us means we are likely to eat more. A 2004 study published by the American Journal of Clinical Nutrition found that subjects consumed more calories when served the largest portion of an entrée than when served the smallest portion, regardless of the feeling of fullness.
Let’s be realistic: At some restaurants it is worth ordering the best of whatever is on the menu, regardless of the amount of calories, fat and salt the dish may contain. That’s okay because one meal never made anyone fat. However, if you frequently dine out or you are someone who “takes the weekend off” from your healthy habits during the week, implementing a few small changes could lead to big results.
Tips for healthy dining:
1. Remember, your health and your goals are important. You suggest a restaurant where you know you can be successful in ordering something yummy and healthy.
2. Try to avoid feeling starved before going out to dinner. This could lead to picking unhealthy entrée choices and over-eating.
3. Take a look at the menu online ahead of time and figure out a healthy option. Some restaurants will even post nutritional breakdown for every meal so you can see exactly what you are ordering.
4. Most restaurants will serve huge portions. To avoid over-eating, split an entrée with your date and add side salads.
5. Plan on taking half your entrée home before you start to eat.
6. Remove the temptation by saying “No, thank you” to the breadbasket even before it is placed on the table.
7. Ask questions about how the entrée is prepared so you know what to expect.
8. Don’t be afraid to have it your way! “Grilled instead of fried,” “light on the oil” or “all sauces on the side.”
9. Make healthy substitutions. Restaurants will comply. Swap French fries for a baked potato or baked sweet potato, and any side dish could be swapped for steamed vegetables.
A five-star restaurant is worthy of ordering and enjoying whatever is on the menu with no substitutions. However, happy hour at Applebee’s is a different story. The key is that if you choose to treat yourself to a not-so-healthy, calorie-dense meal, make it somewhere that is worth it. Making good choices 80 percent of the time could make dining on those special occasions a 100 percent guilt-free experience.
(04/04/12 12:13pm)
Carbohydrates, one of the three macronutrients in food, have become the enemy of many fad diets, making it difficult for us to determine whether or not we should be consuming them. A better question to ask is what kind of carbohydrates we should be consuming.
The fact is that not all carbohydrates can be grouped into one category and while some should be avoided, the right carbohydrates can be and should be a healthy part to our diet. Many of us associate “no-carb diets” with weight loss, however this dietary approach is short-lived and sacrifices our health for a lower number on the scale. The right kind of carbohydrates play the following crucial roles in our body:
*Serve as fuel for the central nervous system and the brain.
*Serve as a “primer” for the body’s breakdown and burning of fat.
*Prevent the breakdown of muscle tissue.
*Serve as the main fuel source for intense, strenuous exercise.
Many of us overly consume carbohydrates, which is easy to do in the form of pizza, Girl Scout cookies and bagels. A lower carbohydrate diet, which is low in bad carbohydrate and sprinkled with good carbohydrates, is an efficient and healthy way to lose weight.
Whole Grains
According to the government issued “Dietary Guidelines for Americans,” at least half of the carbohydrates in our diet should be from whole grains. But what exactly is a whole grain? Whole grain means that the entire grain (bran, germ and endosperm) is intact. The outer shell, comprised of the bran and the germ are typically darker in color, which explains where brown rice and real whole grain bread get their coloring. The bran and the germ are the key, healthy components, which contain fiber and nutrients such as potassium, selenium and magnesium. The complex structure of a whole grain make it digested and processed slowly in the body. This creates a small, steady increase in blood sugar.
According to the American Institute of Cancer research, specific substances in whole grains may lead to a lower cancer risk. This type of carbohydrate is much needed fuel in order to have the energy for a hard workout.
Complex Carbohydrates — Good Carbs
A good way to classify carbohydrates is by how they behave in the body. Good carbs, also known as “complex carbohydrates” are processed slowly in the body. Other than whole grains, vegetables and beans are considered complex. These have a high nutrient value.
Simple Carbohydrates — Bad Carbs
If you want to limit your carbohydrate intake “simple carbohydrates” are the area to limit. These are processed very quickly in the body, spiking blood sugar. They bring very little nutrient value to the table. Although fruit can be considered a simple carbohydrate because it causes a quick release of insulin into the blood stream, it is still a high fiber, high vitamin nutrient-rich choice (opt for a piece of fruit as oppose to fruit choice).
Assess Your Plate for Weight loss
At the end of the day — good carbs or bad carbs — overeating this food group can make weight loss difficult. Although the exact amount of calories that should be consumed through carbohydrates depends on age, sex and physical activity level, the common school of thought is about 50 percent of your daily calories should come from carbs.
Rather than making whole grain pasta or brown rice the star of your meal, measure out one serving size and add a protein (chicken, fish, etc…) and a vegetable to fill the rest of your plate.
Tip of the week: Swap your simple carbohydrates for complex carbohydrates.
* Try a new whole grain (quinoa, millet, buckwheat, amaranth, barley).
* Order brown rice instead of white rice.
* Look for pasta made with brown rice or quinoa.
* Look for products that have “whole grain” as the first ingredient listed.
*Crowd out simple ones (any “refined or enriched” flour products) with high fiber carbohydrates (beans, vegetables, fruits, whole grains).
References
*cdc.gov/nutrition/everyone/basics/carbs.html
*mayoclinic.com/health/whole-grains/NU00204
(03/14/12 3:41am)
The aroma of fresh basil, oregano and garlic make Italian cuisine recognizable from a mile away. Vibrant oranges and yellows of Indian dishes from herbs like cinnamon, turmeric and cumin make it easily identifiable. One taste of the heat supplied by the perfect blend of hot peppers, paprika and thyme, and anyone can pinpoint Mexican style cooking.
Herbs and spices provide cultural distinction and flavor to meals. But they also do much more. Thanks to mainstream clinical research, Herbalism, the study of using seeds, berries, roots, leaves, bark or flowers for medicinal purposes is making a comeback.
The recognition of the healthy benefits of herbs slowed down in the 19th century when chemists figured out ways to recreate their medicinal purposes in pill form. By extracting and modifying their active ingredients, modern medicine like Aspirin was created, which was first synthesized using natural compounds found in willow bark.
Although as college students you may not yet be in charge of cooking for yourself and your family, keep in mind that flavoring meals with a variety of herbs and spices is an easy way to further improve a healthy diet. Furthermore, herbs help debunk the myth that eating healthy has to be boring and bland. Trade in calorie packed and highly processed meat marinades for fresh herbs and you are on your way to weight loss.
Here are some herbs worth keeping in the pantry:
Turmeric
Turmeric is known for its earthy flavor and ability to make food a vibrant orange color. It has been found in many studies to prevent and slow the growth of a variety of types of cancer, including tumors of the esophagus, mouth, intestines, stomach, breast and skin. Throughout the world it is known as a natural relief to joint swelling and stiffness caused by arthritis. Try seasoning grilled chicken with turmeric powder.
Garlic
Garlic is worth the bad breath. It has been found to lower blood triglycerides and total cholesterol. Garlic has a unique set of sulfur-containing compounds that can help control oxidative stress and unwanted inflammation. It is also very high in vitamin B6 and vitamin C, and-has natural antibacterial and antiviral properties. Add garlic and olive oil to a pan when sautéing dark leafy greens.
Cinnamon
Cinnamon is known for its ability to lessen sugar’s impact on blood sugar levels in the body. It does this by slowing the rate at which the stomach empties after meals, reducing the rise in blood sugar after eating. This makes it especially beneficial for individuals with type 2 diabetes. It is also an excellent source of fiber and contains the trace minerals, manganese and calcium. Add a sprinkle of cinnamon to morning oatmeal or even in between a peanut butter and jelly sandwich.
Thyme
Thyme, which is rich in the essential oil thymol, is a powerful antiseptic, antibacterial and a strong antioxidant. It is an excellent source of iron, magnesium and calcium and a food source of dietary fiber. Try using thyme as a great addition to roasted vegetables.
Cayenne
Cayenne, like all chili peppers, contains capsaicin. This gives them that burn-your-mouth heat and makes them beneficial to the body’s inflammatory processes. Beta-carotene, which gives peppers a bright red color, is essential for healthy tissues including the membranes that line the nasal passages, lungs, intestinal tract and urinary tract. Some studies did find a link between cayenne and an increase in metabolism and a decreased in appetite. Try using cayenne powder to brighten up bland white fish, like tilapia.
(02/28/12 8:19am)
Believe it or not, not all vegetables are created equally. Darker green, leafy vegetables generally pack a higher punch of nutrients than light-colored vegetables. Perhaps Popeye was on to something.
Although downing a can of spinach will not increase your bicep size, research shows that it could do something way more important — help prevent and slow the growth of some types of cancer, help fight diabetes and ward off heart disease.
The magic of dark, leafy greens lies in their fiber, folate, carotenoids and flavonoids. Fiber, in the form of vegetables, passes through the body without being digested or broken down, helping to normalize bowel movements and make you feel fuller which aid in weight loss. Folate helps maintain and produce healthy cells. According to the American Institute for Cancer Research, carotenoids and flavonoids prevent cancer by acting as antioxidants. Antioxidants protect and repair cells that may be damaged by “free radicals,” unbonded atoms that may damage the cardiovascular system.
Green vegetables also have a noteworthy amount of vitamins A, C, E and K, making them good for our eyes, blood and bones. Why take a vitamin when you can eat a vegetable?
Although we are conditioned to associate calcium with milk, one cup of collard greens has more calcium than one cup of milk. Bananas may seem to be the poster child for potassium. One cup of spinach, however, contains twice the amount of potassium. What they are low in is just as important — calories, fat, sodium and cholesterol.
Spinach and broccoli are the easiest to identify, but next time that you are in the supermarket take a second to get familiar with other members of the family — kale, arugula, mustard greens, collard greens, chicory, Swiss chard and any of the numerous types of lettuce.
“They don’t taste good” is not a good enough reason to ban them from your diet. Learn ways to incorporate them into your everyday meals because it is worth it.
Try some of these easy ways to get them:
1. Throw them in an omelet
2. Add a salad to your meal
3. Add extra vegetables to a stir fry
4. Hit up a juice bar and order the green smoothie
5. Put extra greens on a wrap or on a sandwich
(02/21/12 2:21am)
A hard, urgent knock on the door and two consecutive door bell rings may raise alarm for those of us living in an off campus house. For my six housemates and me, it is merely a sign that my fifth grade neighbor and her third grade sister are home from school and want an ice pop.
They moved into the house next door just before the start of the fall semester and after only two short weeks, they were able to identify which of us was home by the color of cars in the driveway. Whether we liked it or not, they wiggled their way into our busy schedules. For them, we were the cool college girls next door; for us, they were the chance to be kids again.
When Novel, the girls’ older brother and high school freshman, decided to shoot some hoops on our backyard court, Jess Imhof, senior captain of the varsity basketball team, didn’t hesitate to school him in a game of “horse.”
When fifth grader, Wilmaris, needed help with her homework, Michelle Kent, senior elementary education major, put her skills to the test and tutored her in math. Wilmaris returned the favor by tutoring Caitlyn Seamster, senior women’s & gender studies major, with her college level Spanish.
Becca Florczyk, senior journalism major, reluctantly parted with a box of her favorite childhood books so they could be re-loved by the girls next door.
Sara Owen, senior varsity softball player and health & exercise science major, decided to put her throwing arm to the test by infiltrating Wilmaris’ birthday party with a barrage of water balloons. As we all ran screaming from an angry mob of 10-year-olds, it was hard to determine who were the adults and who were the kids.
Time and time again, off campus students are encouraged to maintain good behavior and to not piss off the neighbors. And we know too well that many Ewing residents will look for any excuse to rat out disruptive, obnoxious student homes to campus police.Less often do we hear about students from the College positively impacting their “hood,” but maybe that’s because the chance has never presented itself. For this small street off Green Lane, we now have the chance to do something big, and with the help of the student body, we can undoubtedly rise to the occasion.
A few weeks ago, Wilmaris was diagnosed with Leukemia and will be battling weeklong stays in the hospital to undergo chemotherapy treatment. This news was more than heartbreaking to us. She is no longer just the girl next door; she is a part of our lives, our daily routines, as if she is one of the housemates herself. As a result, we have to do something. My housemates and I will be running a series of fundraisers to assist Wilmaris’ family in paying off her medical bills.
The success of the fundraising depends upon the efforts of the College community alone. We ask that you keep your eyes out for bracelets and T-shirts with the slogan “Nobody Fights Alone,” as well as donation based yoga and Zumba classes that will be held on campus. If you would like to contribute in any way or want to share fundraising ideas, please email me at occhipi2@tcnj.edu. Thank you!
(02/15/12 8:07am)
In three minutes Craig Ballantyne was able to burn 43 calories during an uphill treadmill sprint. In those same three minutes, Ballantyne’s partner Brad Pilon, stood nearby and consumed over 1,000 calories worth of pizza and soda. Their YouTube video “Diet vs. Exercise” gets their point across: No matter how intense a workout plan may be, it will never be enough to counter a poor diet.
With spring break right around the corner, you may have plans of increasing exercise in order to get in “beach-body” shape, but that is only half the battle. A proper diet is crucial to weight loss success. Before starting your journey, be sure to avoid these five common diet mistakes:
1. Crash dieting.
Waiting until the week before vacation to implement a crash diet is not the way to reach your goals. Give yourself time to make healthy eating changes to your diet. Try to cut down on fried foods, sweets and pastas and breads made with white flour. Increase vegetables, lean proteins and high-fiber foods to help lower caloric intake without experiencing starvation.
2. Drinking Your Calories.
Whether it’s beer, blended coffees or sugary sports drinks, high calorie beverages can lead to an excess consumption of empty calories — extra calories that provide no nutritional benefit. Brewed coffee and teas have little to no calories, but once milk and sugar is added, blended coffee drinks are packed with as much calories as a small meal. Although sports drinks may come in handy for serious endurance athletes, there is no need to negate the calories burned on the elliptical by replacing them with a sugar-packed Gatorade. Opt for water to keep your body hydrated.
3. Choosing unhealthy add-ons.
Healthy food choices can easily be infiltrated by unhealthy sauces or dressings drenched on top. Try zero calorie balsamic vinegar as oppose to heavy vingarettes and creamy dressings for your salad. Ask for all sauces to come on the side to have full control over how much of them you are eating. Pay attention to portions; even healthy dippers like peanut butter or hummus could pack on extra calories by mindlessly consuming extra servings.
4. Taking the weekends off.
Treating ourselves to a less healthy meal on the weekend should not be enough to knock us off the weight loss wagon, however it is important to understand that weight loss through healthy eating is a 24/7 commitment. Every day and every meal counts toward fostering healthy eating habits. Take advantage of extra time on the weekend for food shopping and for preparing healthy snacks and meals for the busy days during the week.
5. Mistaking “low fat” foods for healthy foods.
Products that pride themselves on being “low fat” often replace fat with added sugar and other unnatural additives. In actuality the “low fat” option may be no better for you than the original. Research has shown that people are more likely to over eat “low fat” or “low calorie” foods. Fat is a necessary part of our diet and is a component of the meal that leaves us feeling full and satisfied. “Low fat” cookies that have added sugars to replace the fat may leave us craving more than if we had the actual full fat original. Healthy fats like almonds have been shown to actually increase weight loss.
(01/25/12 3:13pm)
Let’s face it, the odds may be against us. According to the American Council on Exercise, 40-65 percent of new exercisers will quit within three to six months. The Association for Applied Sport Psychology say that as much as 80 percent of people who begin an exercise program don’t stick with it.
Like clockwork, busy gyms die down in the months following January, a representation of fitness resolutions gone awry. That time is approaching. With the start of the semester, excuses come easy and exercising becomes hard. One month into 2012 are you still going strong and getting strong?
Have some precautionary measures in place to help you stay on track. Here are some ways to avoid the burn out of your workout:
• Find an activity that you enjoy. If you hate running, don’t run! Try swimming, biking or Zumba-ing. Hit up the T/W Fitness Center for some fun exercise classes. Boot camp, extreme yoga and kick boxing … yes, we have those here and they are free!
• Learn a new way of being active. Look into joining TCNJ Crossfit for a fresh, new and intense workout and to make some fit new friends or inquire about a personal trainer at the Physical Enhancement Center.
• Start slow and gradually increase your workout intensity, frequency or duration. It’s a marathon not a sprint! A common mistake for new exercisers is to set unrealistic expectations for their workouts and expect unsustainable regimens.
• Schedule your workouts ahead of time. Sit down and map out your week to make yourself a priority in your busy life. Pencil in your workout like you would a meeting with a professor.
• Track your progress. Invest in a journal and jot down small changes that you notice in energy, strength and how well your jeans fit. Every small improvement will help keep you motivated.
•Work out with a buddy, but choose wisely. A work out buddy can help add accountability to your program, if it is not a friend that you are likely to skip with for Happy Hour. One study published by the Journal of Social Science found that we tend to mimic the exercise behavior and intensity of our partner during a workout.
• Most importantly, get out the door. If you start talking yourself out of going to the gym, decide on a shorter workout instead of none at all. Your something is better than your nothing.
See you at the gym!
(01/17/12 10:33pm)
Phillies or Yankees? Eagles or Giants? Philadelphia or New York City? The College is smack-dab in the middle of two of the best cities on the map. Which city is the most deserving of the title “The City” is something that the student body may never agree on, but we can agree that either way, traveling north or south can lead to an epic night out. This month each city offers an added incentive to make the trip, a unique opportunity to dine at the finest, best restaurants that would normally be way out of budget.
Restaurant Week has become a tradition in both cities, only occurring a handful of weeks out of the year. The 100+ restaurants that partake in the event create a fixed-price menu consisting of three courses: a first course, an entrée and a dessert. Typically there will be two or three options for each course. Restaurant week price regardless of what you eat or where you order is set at $25 for lunch and $35 for dinner. The fixed price menus can already be found online.
This year the event will take place in Philadelphia during the weeks of Jan. 22-27 and Jan. 29-Feb. 3. In New York City, it will take place on Jan. 16-Feb. 10 (Monday - Friday).
The featured restaurants are not just your average restaurants, but some of the best that appear in magazines. Many are run by renowned chefs and are visited by famous athletes and celebrities. What other opportunity may you have to eat at the Food Network’s Bobby Flay’s Mesa Grill in NYC? At Mesa Grill start your meal off with a sweet potato soup, move on to Sixteen Spice Chicken and finish up with coconut bread pudding, normally a $55 value for the set price of $35.
In Philadelphia eat seasonal American cooking featuring local ingredients at Supper. The New York Times highlighted Supper for the way it “perfectly captures the spirit of Philadelphia dinning.” Enjoy the four courses featured on their fixed-price menu, which would run upwards of $50 any other week out of the year.
Don’t be intimidated to enjoy some fine dining on a budget. Dress to impress and follow a few simple tips for nailing a successful restaurant week.
First, make reservations early — everyone and their moms are eager to take advantage of this opportunity, and the best restaurants fill up first. Second, hit the web for the complete list of restaurants that are taking part. Stalk their website, menus and read what other people are saying about them. Be very selective with your restaurant choice. Take into account location, atmosphere and course options. Lastly, know what is included in the fixed price menu and what is not to avoid any additional charges or up sells on things such as bottled water.
(12/06/11 9:36am)
There’s no need for bread and butter when you can have chips and salsa — salsa so good that you may find yourself abandoning the chips and eating it with a fork.
At Tortuga’s Mexican Village, warm chips and homemade salsa hit the table before you even have a chance to take your coat off.
Tortuga’s is located at 41 Leigh St. in Princeton, right outside the hustle and bustle of the main street. A 20-minute ride from campus is not far to travel for the most authentic Mexican food around. When you dine here everyone is a “señor” or “señorita.”
The food at Tortuga’s makes On-The-Border look like McDonald’s. Zagat Survey — the trusted source to help consumers make informed decisions about restaurants — put them on its list of best buys.
Prices are fair and portions are generous. Ordering off the lunch menu will run you about $10-12 and dinner entrées range anywhere from $12 to $20. Expect to see a crowd of Princeton hipsters and intellectuals, or co-workers finally getting a chance to loosen their ties.
Their entremesas (appetizers) include traditional favorites such as nachos, quesadillas and guacamole, which very well could be “the best guacamole north of the border,” as they claim. Some other classics are their chili and their taco salad.
It is hard to go for Mexican food and not order a taco, so don’t fight the urge as it won’t steer you wrong. The “you pick” menu style allows you to pick two or three of your favorite type of tortilla (corn or flour, hard shell or soft shell), then choose a meat, cheese or vegetable filling. Top it off with a mild red sauce, a spicy green sauce or a chocolate nut sauce. The best part is that every entrée comes with Mexican rice and refried beans. If you want to further customize your meal, hopefully you or the person you are dining with has a decent hold on the Spanish language because the staff is just as authentic as the food.
The Carolina blue walls are tastefully decorated with authentic Mexican paraphernalia, a sombrero and ceramic turtles. Windows with clay-colored curtains let in the perfect amount of natural light and windowsills are decorated with live plants. Below the dull roar of happy eaters are the sounds of Mexican Mariachi music.
There are a few things to know before you go, however. They only take cash or check, and if you want a cold beer or tequila with your taco, you have to bring your own. Once you eat here though, you will want to go back with everyone you know.
(11/08/11 7:41am)
The Mediterranean diet is famous for being one of the healthiest in the world. Popular dishes are full of vegetables and provide a healthy combination of fats and lean proteins from foods like fish, nuts and olive oil. It is not easy to emulate Mediterranean-style cooking in an area dominated by all-American classics like pizza, burgers and fried chicken. This past March, Paul Tapsas and co-owner Kostas Skordas brought basic, authentic Greek cuisine into our backyard. The new restaurant, Mikonos, located at 50 Scotch Rd. in Ewing, has a diner style feel with a “My Big Fat Greek Wedding” flair.
Mikonos got its name from one of the most popular destinations in Greece and home to its founders, the island of Mykonos. The small dining room is half sunroom, which perhaps is meant to simulate dining in Greece, which more often than not takes place outdoors, a luxury New Jersey does not provide. Booths and tables are covered in blue-and-white-checkered tablecloths complete with matching bright blue chairs. Walls are decorated with large, scenic images of the motherland. Granted, the atmosphere surely will not transport you to the beautiful island of Mykonos, but the authentic Greek food just might.
The owner and chef are not new to the scene of Greek cuisine — they have over 20 years of experience in the industry. They have been involved with restaurants in Greece and own other Greek restaurants in Toronto, Canada. The most important thing on their résumé is that they are really Greek.
The traditional Greek ingredients used in the restaurant, including feta cheese, olive oil and yogurt, are directly imported from Europe, said manager George Piergaro. “Greeks come from quite a bit away to eat here,” he said.
Kim Hartzell, a senior psychology and early childhood education major at the College, started serving at Mikonos in September.
“I may be biased, but I just love the food here,” she said. Having spent some of her summer traveling through Greece with her mother she has something to compare it to.
There is nothing fancy about Mikonos but then again anyone who has been to Greece knows it is not a very fancy place. They currently serve breakfast, lunch and dinner, but plan on stopping breakfast in January because of its failure to draw a morning crowd. Overall, the menu is fairly priced and portions are generous.
“For college students on a budget, the lunch menu is great,” Hartzell said. The most popular lunch item is the chicken or beef and lamb gyro served with pita, romaine lettuce, tomatoes, onions and a side of tzatziki sauce for $7.
The best way to order at Mikonos is family style. Agree on getting several traditional dishes to share, and start off with Dolmanthakia, the Greek name for their homemade grape leaves stuffed with rice and herbs. If you are feeling brave, try the tender octopus grilled to perfection served in olive oil, vinegar and seasoned with parsley and oregano.
Although a Greek salad and a piece of baklava for dessert would taste a lot better on a beach overlooking the Mediterranean Sea, Mikonos is definitely a fun night out with friends, and it’s completely worth the cost for a taste of healthy, solid authentic cuisine.
“Greek food leads to healthier living and there is no other restaurant in the area like it,” Piegaro said.
(10/25/11 3:17am)
A revolution is underway in the world of fast food and four months ago, it reached Ewing in the form of the social media-savvy, health-obsessed pizzeria, Naked Pizza.
New Orleans entrepreneurs Randy Crotchet and Jeff Leach have upheld the qualities that we have come to know and love about fast food, but they intend to be the solution to the obesity epidemic rather than become another contributor to it.
They must be doing something right, because their small restaurant, originally located in an area damaged by Hurricane Katrina and called “The World’s Healthiest Pizza,” has grown into the bold, quirky Naked Pizza brand that currently has over 450 locations in 10 different states.
They have kept the quick delivery: Pizza can be delivered hot to your home or dorm in roughly 25 minutes. You can still have it your way, but good luck personalizing your pie — it’s not easy deciding from three different types of crust (including gluten-free), three different cheeses, three different sauces, 15 different fresh vegetable toppings and five different meat toppings. Can’t decide? Go with one of their recommended favorites such as the “Pima,” which contains chicken, black beans, jalapeño and cheddar cheese. Prices range anywhere between $10-20 dollars depending on size and topping.
What sets them apart from the rest of the 30-billion-dollar pizza industry is their commitment to wholesome, healthy ingredients that do not sacrifice taste and do not leave you feeling greasy, sluggish and immediately regretful when you are finished. Calling it “Naked” is simply a sexier way of calling it natural.
“A big donut slathered with tomato sauce,” is how they refer to their competition. More conventional crust is made from white flour that is stripped of all its nutrients — the same flour used in baked goods and donuts that is processed in your body the same way. Naked’s superior crust is made from a ten-grain blend of the healthiest grains, including oats, brown rice, quinoa, buckwheat, amaranth, teff, spelt, tapioca and two kinds of wheat. Their crust also contains probiotics, beneficial bacteria that are found in yogurt and aid in healthy digestion. Naked’s sauce, cheese and meat are just as naked because they contain no “freaky chemicals.”
To be honest, the revolution of Naked Pizza has very little to do with pizza. They are starting a movement and pizza is simply their vehicle. What better way to prove to Americans that healthy alternatives do exist than to prove it with the most loved American food of them all?
“We’ll use this pizza to have a larger conversation with you about the food supply,” Leach told the New York Times.
How are they spreading their message? Through social media, of course. Why else would the trendy, vibrant lime green and white store be equipped with iPads to play around with while you wait? “Social media is about authentic dialogue between you and us … full frontal, no secrets,” writes Naked Pizza in its advertising brochure.
Show them some love on Facebook or tweet at them on Twitter and you can expect a response.
“You’ll know we’re real people with an opinion and we expect the same of you. Give it to us straight, we’ll do the same — promise, friendo,” they state on their website.
Try getting Naked for yourself. Visit them at 1400 Parkway Ave, Ewing to pick up your pizza, or call — they are more than happy to deliver to hungry College students.
(10/11/11 5:38pm)
There are two things that many college students have in common: We shop on a budget and we love ice cream. Whether it’s the sweet deal or sweet treats, Halo Farm, a grocery store gone micro-dairy, is a heavenly gift for College students.
If you have never been to Halo, do not expect to be awed by a state-of-the-art stocking system, high-tech registers or friendly cashiers. On the contrary, it appears that nothing in this place has been updated since it first opened in 1975, and if you get a smile at check out, you’re lucky.
One look through the window on your right upon entering this barn-style establishment and you will see the heart and guts of Halo Farm. The Hershey Park-meets-Willy Wonka display allows you to see the dairy factory that is filling and packaging the milk cartons that are about to be purchased. You’ll feel as if you have been time-warped to an old-school mom-and-pop store where your grandparents may have shopped in a simpler time.
Just like any other successful business, Halo Farm started with an idea. In 1974, Jerry Reilly quit his job as president of a large food company to pursue his idea to eliminate the need for distribution trucks by having a store directly attached to a modern dairy. What he accomplished was reduced prices for consumers (by eliminating transportation fees) and a product that is always fresh and made of top-quality ingredients.
Every bit of dairy sold at Halo Farm comes from a local, small, family-run farm. Reilly’s commitment to reduced prices and a quality, fresh product is what keeps customers coming back for more. College student and Trenton local Keri Washington has been shopping at Halo with her parents for as long as she can remember and now shops there on her own.
“I love their juice and ice cream, but most of all I love the low prices,” said Washington, senior health and exercise science major.
Try Halo ice cream once and you are hooked for life. Every pint is made in small batches and every batch starts off the same way, with good old-fashioned raw milk and raw cream. The entire ingredient list can be counted on one hand, and none include artificial ingredients, preservatives or fake sugars. They use only the finest fruits and nuts and chocolate, they say, imported straight from Belgium or France. Be prepared to choose from about 10 of their 53 different flavors on any given day. (My favorites include Chocolate Peanut Butter Paradise, Maple Walnut and Pistachio.)
Halo Farm does not stop at ice cream. Small, medium, large and jumbo eggs are not only fresh and locally raised but are the cheapest-priced eggs you will find anywhere. The same goes for the milk and special Halo juices. Other staples on your shopping list can be found there as well, including cheese, yogurt, potato chips and bread, all at an exceptionally low price.
It is no wonder that for many, “Halo” has become synonymous with ice cream. Got some free time one night? Grab some friends and declare it a “Halo Night.” It may sound too good to be true, but this place truly abides by its philosophy, “Local, Natural, Honest.”
(09/27/11 8:15am)
Russo’s Orchard Lane Farm is stirring at 5:30 a.m. Preparations for the day ahead have already begun. Eight farm hands, including fourth-generation farmer Michael Russo, head out to their 250-acre farm to pick this season’s offerings. They then carefully load the trucks before heading off to a long day at the market.
Sound like a scene from a remote location in the countryside, far from the urban life of Trenton? Believe it or not, this is a day in the life of one of the 10 farmers that make their living at the Trenton Farmer’s Market, located only 1.3 miles away from the College.
At first glance, this open-air market, home to 40 different businesses, is mesmerizing. The vibrancy and abundance of produce shines through in the form of Ripe Red tomatoes, peppers in every shape and color and ears of corn that line produce stands on both sides. However, the history here is more deeply rooted than anything being sold.
As alumni of Trenton State College, Jack and Marcia Ball, co-managers of the market, happily agreed to meet with me as soon as I mentioned the College. Jack (’72) and wife Marcia (’65) both began their careers as teachers. Jack later went on to become mayor of Ewing Township in 1992, 1993 and then again from 2007 to 2010. Marcia focused on raising her children and started a job at the market when they were grown.
“When the managerial position opened, we decided to take it. That was 32 years ago and the rest is history,” Jack said.
After I spoke with Jack, Marcia arrived with ears of corn and freshly popped popcorn that she had just purchased at the market only steps away from their office. “Here she goes again, spending all my money at the market,” Jack joked.
The Trenton Farmer’s Market began its long history way before Jack and Marcia made it into the establishment it is today. In the 1900s, farmers chose this area as the perfect place to set up shop. In 1939, farmers got together and formed The Trenton Market Growers Co-op Association, Inc. and purchased land on Spruce Street in Lawrence Township. In 1948, they were officially open for business.
All it takes is one visit to feel that this place has a heartbeat of its own.
“The real attractiveness of the market is not just the freshness and quality of the produce. We also offer a diverse selection of Italian, German and Polish products such as meats, cheeses and baked goods,” Jack said.
As I stood with Nikki Russo, wife of fourth-generation farmer Michael Russo, her busy hands did not skip a beat, unpacking and sorting through hundreds of apples. With the number of customers that referred to her by her first name, she did not have to say much about the bond shared by the farmers and this community. “See? We are more than just farmers. We are friends,” Russo said.
Although farmer’s markets are popping up all over the state, Trenton Farmer’s Market “is the only location in New Jersey where farmers can only sell produce that they have personally raised,” Russo said.
The college diet consisting of ramen noodles and microwavable dinners is a thing of the past. The number of College students who now have access to their own kitchen is growing, whether in an off-campus house or in the new dorms. College is not only the place to learn calculus and chemistry but a great place to begin fostering a healthy lifestyle and learning how to shop and cook for ourselves. If you have a question about how to pick out a ripe piece of fruit or how to cook an unfamiliar vegetable, why not ask the farmer who grew it?
Need an added incentive to get to the market? How about a “Jersey Fresh Day,” where the market hands out up to 1,000 free deserts? Stop by on Oct. 15 and enjoy a free, freshly sliced apple, drizzled with warm caramel and topped with crushed nuts.
Does a carrot that is picked mere hours ago taste different than a carrot that has been shipped on a truck for days? You can be the judge. Personally, I have committed to buying all of my produce from the market only. Beyond the health component, there is something special about shaking hands with the farmer that has personally cared for your fruits and vegetables. At the Trenton Farmer’s Market, food shopping is not a chore — it is an experience that should be shared with family and friends.
For more information, be sure to visit thetrentonfarmersmarket.com and russosorchard.com.
(01/21/11 10:58pm)
Why not make this year the last time your resolution ever includes “getting in shape” and “losing a few pounds?”
Like diets, resolutions usually have a starting date and eventually an end date. Rather than make it a resolution, try to view every day and every meal as an opportunity to improve your health and reach your ideal body weight. No doubt living a healthy lifestyle is hard work, but start by making healthy choices into habit.
I won’t even pretend that I know the secrets to unweaving the willpower, motivation and determination that you will, without a doubt, need to meet your 2011 goals. However, I can offer you a few tips that will help you to work smarter, not harder.
First, do not rely on a deprivation diet. Yes, to lose weight you may need to restrict your calories a little bit more than normal, but this may be as easy as cutting out that 300 calorie caramel frappuccino. Think of it as cleaning up your eating. This is not the same thing as cutting out entire meals. Rather, eat small meals more often throughout the day to keep yourself energized and your metabolism revved up all day long. Believe it or not, it is possible to lose weight without being chronically starving. Sometimes the key is to eat better, not eat less.
Second, do not skip over the weight room. Cardiovascular exercise (running, biking, using the elliptical) is king when it comes to cardiovascular health; however, a combination of weight training and cardio is the killer combo for weight loss. Studies have found that although an hour of cardio burns more calories than an hour of weight lifting, the weight lifter will continue to burn more calories throughout the day. Weight training will also help increase lean body mass. Packing on muscle will increase everyday caloric expenditure and fat-burning capabilities.
Most importantly do not set yourself up for failure by setting unrealistic goals. If your goal is weight loss, set weekly goals and aim for one to two pounds a week. This may seem small, but these pounds will add up and stay off! Do not tell yourself that you will go to the gym seven days a week if that does not logistically work with your schedule. Sit down with your new semester schedule and schedule in gym time as if it were a class. It is okay to start slow with a 30-minute workout two days a week and work on increasing the duration and frequency over the next couple of weeks. Your exercise plan must be sustainable, enjoyable and realistic for you. Be honest with yourself — you have spent your whole life getting to the size, shape and fitness level that you are at today; do not expect to change overnight. Aim to make long lasting changes and enjoy the journey.