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Nutrition Comment of the Month

Staying Focused During Midterms

With midterms quickly approaching, one can get stressed out and not take proper care of themselves. You may be up late studying and snacking, and not getting the proper rest and nutrition to stay alert and focused. Plus, the weather is getting cooler and your friends all seem to be catching colds.

Make sure you get 8 hours of sleep per night. Manage your time wisely in order to fit in studying, classes, time with friends and extracurricular activities. If you have a short break between classes, use it to read a couple of chapters in your text book, or proofread your midterm paper. This will help you get everything done during the day so you can doze off to bed peacefully and at a reasonable hour.

Be sure to eat plenty of fruits and vegetables. As the temperatures drop our bodies need to stay warm and properly nourished to ward off colds. Eat fruits like blueberries, strawberries and grapes for extra antioxidants. Vegetables such as carrots, spinach and peppers are full of vitamins and antioxidants as well. If you are looking for a sweet fix at night to get you through a paper or reading a chapter, drink some decaf green tea instead of snacking on ice cream or other high-sugar snacks.

What is one to do?

• Planning ahead rather then making impulsive choices is your KEY to SUCCESS. Make a conscious choice to limit high fat items: high fat food items can be found in fried food, cream-based soup, cheese-filled casseroles, pies, processed meats such as salami and sausages, some pastries and baked goods. 
• Don't go to a party hungry: we often eat faster and more when we are hungry - therefore eat a wholesome breakfast and lunch on the day to avoid overeating at the party. 
• What I mean is watch your portion sizes: treat yourself a nice drink, dessert, chocolate or sweets without guilt, but always watch your portion. Go for small portions. This way you can sample all the different foods. Moderation is always the key. 
• Checks and balances-evaluate your daily meal plan. Calories going in ='s Calories going out. Make appropriate food choices throughout the day prior to a Party or a Holiday Dinner. 
• Physical activity maintain an exercise program 3-4x/week take nice brisk walks with your loved ones and enjoy their company in the holiday season. 
• Drink plenty of water: alcohol and coffee can dehydrate your body. 
• Getting healthily is a GIFT to YOUR SELF!! 

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Light New-York Style Cheesecake

Rich, creamy, and delectably tart, this Light New York cheesecake is everything a cheesecake should be.

Ingredients

24 oz low fat cottage cheese (1 percent)
8 oz low fat cream cheese, at room temperature
1 Cup Sugar
2 eggs, plus 4 egg whites (or 1 cup Egg Beaters)
1/4 cup fresh lemon juice
1 tablespoon grated lemon zest (optional)
1 tablespoon vanilla extract
a pinch of salt

For the topping:
2 cups Low fat sour cream
1/3 cup sugar

1 8 inch springform pan, lightly sprayed with oil

Cooking Instructions

1. Preheat the oven to 350°F (The rack should be set in the lower third of the oven.) Bring 1 quart water to a boil. Wrap a piece of foil around the bottom and sides of the springform pan. (This prevents water from leaking in.) 
2. Puree the cottage cheese in the food processor, scraping down the sides. This will take 2 to 3 minutes. Add the cream cheese and puree until smooth. Add the sugar and puree. Add the eggs, egg whites, lemon juice, lemon zest, vanilla, and salt and puree. Pour the mixture into the prepared pan. Tap the pan a few times on the work counter to knock out any bubbles. 
3. Set the pan in a roasting pan in the oven. Add 1 inch boiling water to the pan and bake the cheesecake for 30 minutes. 
4. Meanwhile, in a large mixing bowl, whisk together the sour cream and sugar. Spoon this mixture on top of the cheesecake. Continue baking the cheesecake until set, 10 to 20 minutes longer. To test for doneness, gently poke the side — when the top no longer jiggles, the cheesecake is cooked. Another test: an inserted skewer will come out clean when the cheesecake is cooked. Do not overcook, or the cheesecake will become watery. 
5. Transfer the cheesecake to a cake rack to cool to room temperature, then refrigerate until cold. To serve, run the tip of a small knife around the inside of the pan. Unfasten the sides. 

Note: many people like to serve cheesecake with strawberry sauce — made by boiling strawberries with a little water, sugar, and cornstarch.

Calories: 200