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Where to go, What to eat & How to eat it
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February 9, 2017
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February 9, 2017
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h t o o T t e e w S Treating yourself with healthy indulgences
Abby Siegel || News Editor
The combination of stress eating, party food and wine can make it difficult for a college student to get that Spring Break bod, even while hitting the gym regularly. Tackling four sets of 12 bench presses or running miles a day may increase strength and build endurance, but muscle definition and fat loss come through eating smart. “As a rule of thumb, weight loss is generally 75 percent diet and 25 percent exercise,” said Shawn M. Talbott, Ph.D.,
nutritional biochemist and former director of the University of Utah Nutrition Clinic in a Huffington Post article. But with Valentine’s Day around the corner, a dieting chocoholic is faced with a challenge of willpower that may mean only eating one piece of rich flourless chocolate cake. “While diet and exercise are both important for long-term weight loss, remember this: You can’t out-exercise a bad diet,” Talbott said. However, those living a healthy lifestyle don’t have to live without delicious, creamy,
DARK CHOCOLATE
CHIA PUDDING
According to Rodale’s Organic Life, a handbook for living healthy in the modern world, chocolate that is 70 percent cocoa or higher (not the common candy bar) has numerous health benefits. It has been claimed to improve mood, improve complexion, reduce sugar cravings and reduce anxiety. Choose small portions, like one regular size chocolate square.
Chia seeds – the same seeds that grew hair on the obnoxious Chia Pets of the 1990s – are fiber, protein and potassium packed, and when mixed with liquid create a gel-like consistency. To make the pudding, whisk 2 cups milk (any variety) with ½ cup chia seeds and let sit refrigerated for at least four hours. When ready to serve, top with any variety of healthy sweets, such as berries, granola, coconut flakes or a drizzle of honey.
asiegel@murraystate.edu
full-fat dessert. The key: moderation. Savor the delicious ice cream, just not Sunday through Saturday. Opt for full-fat sweets (or a different meal that meets your cravings, like macaroni and cheese or barbecue wings) once a week. It will create an incentive to eat healthy regularly throughout the week by providing something extra delicious to look forward to on the weekend, at the party or in celebration after a big test. For all the other days, here a few options to tame the sweet tooth on non full-fat days.
HEALTHY SWAPS
When baking a favorite, musthave dessert, consider swapping unhealthy ingredients for healthier alternatives. In most recipes, applesauce or mashed banana can be swapped for oil or sugar. Medjool dates and honey can also be swapped for sugar. Choose skim milk products instead of full-fat alternatives.
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February 9, 2017
Honoring the blue & gold Your guide for a Murray State discount
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SPECIAL PROMOTIONS Call your local store for details! • Zaxby’s promotions • Qdoba promotions • Papa John’s promotions • McDonald’s promotions • Don Sol promotions • Domino’s promotions • 5th & Main • Gatti’s Pizza • The Keg Restaurant
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Thank you! To all the local and national businesses that help support this town, this university and these students rely on you every day. Go Racers!
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February 9, 2017
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February 9, 2017
Food from Afar
International students long for a taste of home Gisselle Hernandez
Features Editor
ghernandez1@murraystate. edu
If you ask any international student what they miss the most from their country, there’s a good chance most of them would say the food. As an international student myself, it’s a constant struggle to try not to long for homemade flour tortillas and arroz con frijol. It’s difficult for international students to find the right ingredients and spices to make the one dish that will remind them of home. And still, most of the time it’s some sort of variation instead of tasting exactly like the one mom makes. The struggle of living abroad then becomes a game of hunting through the Hispanic and Asian aisle in Walmart or scouring for small local grocery shops that might have what you need, if you’re lucky. Because of this, when I go home for the holidays and it’s time to come back to Murray, I make
sure at least half of one of my suitcases is dedicated to Belizean spices and ingredients, pepper that’s actually spicy and certain pastries that are native to Belize. I know my former roommate, a Belizean and also of Hindu descent, even had to bring a special type of pot to be able to cook her traditional foods (and it was heavy, which, to us, is more weight added to our luggage). I cannot speak for all the international students at Murray State, but in the Hispanic culture, food isn’t just about consuming to survive; it is part of our identity. In a study conducted by Darien Perez about the analysis of food and culture in Hispanic communities, she quoted Mary Douglas, saying, “Food…is a particularly good boundary marker, perhaps because it provides …the ability to transform the outside into the inside. Food is about identity creation and maintenance.” I remember growing up, for lunch and dinner time, you were
expected – obligated – to be at the table. I do not see that to be the same in the United States. To give an example of how important it was for us, every time we cooked, we would send some of it to our neighboring relatives. There’s a name for it in Spanish, too. We would always receive bocadillos from other relatives, too, even if it wasn’t a special occasion. Because of all these customs, it is difficult to get used to living abroad without them. It’s one of the main things I look forward to during the holidays. The first question my mother asks right before I go back, is “what food did you miss the most?” So she can prepare it for me and my other sibling. Although it takes a little more effort to make our traditional foods, Murray State’s international office does a great job in trying to appreciate the importance of food in cultures. Every spring semester, there is a Multicultural Night at Winslow Dining Hall
Family Affair BAR & GRILL
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where students from different countries cook and serve their traditional foods for both other internationals and American students.
There are awards given for different categories and the students get to show their cooking talent. While the nostal-
gia might seem to be almost too much at times, at least it makes me appreciate homecooked traditional food a lot more.
Kabsa, Saudi Arabia
Biryani, India
Photos courtesy of Food Network.
Mapo Tofu, China Efo Riro, Nigeria
Graphic courtesy of Austin Gordon/The News
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