Roanna Martin

"make [food] simple and let things taste of what they are." {Curnonsky}

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Healthy Snacks

First off, my apologies to Emily  since this post is very similar to hers. But I figured that not everyone who reads my blog is also reading hers, although I highly recommend you take time to read her blog as well!

Today over lunchtime we got to set up shop in the dining hall, complete with a white table cloth.

We were surrounded by a variety of examples of snacks- some healthy, and some NOT so healthy. 

Armed with a stack of beautiful brochures that Emily designed, and a “MyPlate” wheel for quickly calculating calorie needs and servings from each food group, we set up to educate the student population about healthy snacking.

The station generated some interesting conversations, and it was fun to make ourselves available to anyone who had an interest in stopping by. 

Here are a few examples of the snacks that we had:

Celery with Peanut Butter


and an apple…


and a not so healthy snack of nachos and nacho cheese…

Although, it wouldn’t be hard to turn those unhealthy chips and cheese into a healthy snack, by swapping in whole grain tortilla chips, and a 1/4 cup salsa instead of the cheese!

Happy Snacking!




Eating Out? Watch Out!

Because of my internship, a request was recently passed on to me to come up with nutrition information for a “Fighting the Freshman 15 and the Grad School 20” article in a local magazine.

So, I checked out some local food venues- places that students here in Morgantown are likely to visit, and came up with the following information. These are foods mostly chosen for the shock factor- and while they might be ok to choose (and perhaps share with a friend!) on occasion, these are obviously not foods that should be chosen every day.

Take a look:

Coldstone Creamery

“Gotta Have it” size of the PB&C (Peanut Butter and Chocolate) milkshake has 1750 calories and 118 grams of fat- and that’s not even counting any mix-ins!!!

That is nearly twice the number of daily grams of fat recommended (65 g) for an adult consuming a 2000 calorie diet! And as a reference, an entire gallon of skim milk contains 1440 calories (310 less than 1 milkshake).


The Grilled Quesadilla with a whole wheat flour tortilla, shredded cheese, grilled chicken, pico de gallo, sour cream, guacamole, and fajita vegetables contains 1070 calories, and 64 g fat.
It would require about 3 hours and 45 minutes of leisure bike riding (<10 mph) for a 160 pound individual to burn the 1070 calories found in the Q-Doba’s Grilled Quesadilla described above.

Little Caesar’s

Ultimate Supreme Pizza- 1/8 of a 14″ pizza contains 310 calories, and 13 g fat.
A 120 lb individual would need to walk approximately 1 hour and 44 minutes at a 3 mile per hour pace on a level surface to use up the 310 calories contained in just one slice (1/8th of a 14″ pizza) of Little Caesar’s Ultimate Supreme Pizza (and can I see a show of hands: who eats just one slice of pizza?)

Buffalo Wild Wings 

The Ranch Chicken Wrap contains 1020 calories, and 59 g fat.
A 5′ 10″, 154-pound man would need to run/jog about 1 hour and 55 minutes (5 miles per hour) to use the number of calories found in the ranch chicken wrap. 

Jimmy Johns 


Gourmet Smoked Ham Club- 775 calories, 32 g fat
A 140 lb individual would need to freestyle swim at a vigorous pace for about 1 hour and 12 minutes to burn the number of calories in a Jimmy John’s Gourmet Smoked Ham Club sandwich
I hope you find this post interesting- and now you know a few things that you just might want to avoid if you go out to eat at any of these locations!