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Active Minds 5K Walk

In celebration of National Eating Disorders Awareness Week, Active Minds is sponsoring a walk-a-thon at 2pm on Saturday, March 3rd, that starts from Canaan Green. This site neda.nationaleatingdisorders.org/lexingtonwalk lets you join a team, sign up as an individual, create your own team, or simply make a tax-deductible donation towards the cause! We will have two wonderful speakers to lead the celebration in the Commons at the end of the walk.  If you want to participate, help or have questions contact Lauren Ashley Tipton at tiptonl12@mail.wlu.edu

Posted in Campus Recreation, Group Fitness, Student Activities, Student Affairs, Student Health and Counseling
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Special Diet Needs?

Do you have special dietary needs?  Are you a vegetarian or vegan?  Do you have food allergies?  Do you have cultural food restrictions?  Do you just hate okra?
The Marketplace is here for the dining enjoyment of the entire Washington and Lee community.  If you have a special need, please let us know.  We do stock a large assortment of specialty foods and can help you with any questions about ingredients in the dishes we serve.   If you have a cultural restriction (the most common being not eating pork), please let us know and we can work with you to use new serving utensils or omelet pans–whatever will make our dining choices work for you!
Food allergies are a serious problem for many people, so please do not hesitate to ask questions or request to read a label.  We try to have as many food items as possible for guests with allergies. If there is a product that you would like to see us serve in the Marketplace, contact us with your suggestions.

Posted in Auxiliary Services, Dining Services, Health and Safety, Housing and Dining, Student Affairs
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French Fries and the Planet Uranus

The French Fry and the planet Uranus share the trait of being recently downgraded by the scientific community.  Uranus is no longer at planet and the white potato is no longer a vegetable when the USDA scores a meal’s nutritional values.  White potatoes have been downgraded to a starch and can no longer be counted as a vegetable in a USDA subsidized school meal program.
Sweet potatoes, on the other hand, are coming into their own.  You may have tried the sweet potato fries in the Marketplace.  Not only do you get that great “French Fry rush” but some excellent nutrition.  Three ounces of sweet potato fries contain 70% of your vitamin “A”  requirement  (0% in the regular fry) and both contain 2 g of fiber (potatoes are still a great source of fiber).  A 3-ounce portion of the sweet potato product is 13o calories (30 from fat) as opposed to the regular potato which is 160 calories, 70 of which are from fat.
Sweet potatoes are no longer just for Thanksgiving.  Give them a try-they are delicious and pack some great nutrition as a bonus.
 

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Milk From Local Dairy

The Marketplace at Washington and Lee buys milk from a local dairy.  Homestead Creamery is located in Burnt Chimney, Virginia (beyond Roanoke) and is a small dairy owned by a group of Mennonite families.  They grow their own feed for the cows, process the milk in a small plant and even compost the farm waste to use in their auxiliary landscaping business.  We buy the milk in five gallon bags, but you can find in the local Kroger in returnable glass bottles.
One of the best things about the milk is its great taste.  It is very fresh and you can taste it.  If you have not tried the skim milk, give it a chance.  Most skim milk is processed in a centrifuge, which takes out the fat but also the milk solids. This is why skim milk has that strange blue tint.  Homestead makes skim milk the old-fashioned way by allowing the cream to rise and “skimming” it off the top.  This leaves the solids in the milk so it has a rich taste.
Another good reason to try the skim milk is that it is fat-free and has fewer calories.  Eight ounces of skim milk has 90 calories and 0 calories from fat.  The same amount of 2% milk has 120 calories, with 45 calories from fat (3 grams of saturated fat).  Chocolate milk has 210 calories in eight ounces-70 from fat and 3 grams of saturated fat.
 

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The orange or the juice?

Should you drink a glass of orange juice or eat the fresh orange?   The orange juice has 230 calories and 330% of your daily vitamin C allowance.  A fresh orange has 62 calories and a two-day supply of vitamin C.
The fresh orange has a number of advantages over the juice.  In addition to being lower in calories, the fruit adds fiber to your diet. The digestion of the orange releases sugar into your system a bit slower than the processed juice.  It also will give you a more satisfying food experience as you peel the fruit and smell the wonderful scent of the peel and then pull the sections apart and pop them in your mouth.  This might yield minutes of sensual orange pleasure instead of the seconds it takes you to down the glass of juice.
Fruit juices because the sugars are so accessible are falling out of favor with the nutrition community and now they recommend limiting yourself to one small glass a day.   So eat an orange and skip the juice.

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150 X 365 = 5

Sounds like crazy math to you?  If you eat 15o extra calories a day for one year, you will gain five pounds.  The good news is that it works in reverse–if you eat 150 fewer calories a day, you will lose five pounds.
Where are those 150 calories?  There are a number of commons snacks that are around 150 calories. For instance, one cookie, 3 ounces of french fries, one fried mozzarella stick, one piece of cheese pizza,  one ladle of ranch salad dressing, and one glass of soda (or beer or juice) all contain 150 calories.  Eliminating one of these per day from your diet is a simple way to get one step closer to your weight loss goals.

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Choose My Plate

The new USDA nutritional graphic is a simple system to help us eat a healthy diet.  The plat is in four quadrants (plus a glass of milk).  It is a simple way to remember to eat a quarter of your meal  from the protein group, a quarter from the grains group (whole grain would be best) and half of your plate should be fruits and vegetables.   Most Americans are challenged at getting enough fruits and vegetables in their diet.  Just remember five servings (about a half a cup) a day is the standard we should strive for.

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