MANUAL
O
HEED HEALTHY MICROWAVE MEALS
COOKING HEALTHY IN THE MICROWAVE IS EASY WHEN YOU REMEMBER THE RIGHT INGREDIENTS.
A sprinkle of cayenne pepper, a dash of oregano, a pinch of black pepper and a cap of virgin olive oil help Audi Morrison turn her microwaved veggies into part of a tantalizing dinner. When the timer dings, out comes her broccoli, laden with her special mix and cooked just how she likes it — a little crispy in the middle. "I'm nutritional about everything," Morrison, West Plains, Mo., junior, says. "I don't eat Ramen."
Unlike Morrison's meal, Ann Chapman, coordinator of nutritional services at Watkins Memorial Health Center, has seen protein, vegetables, fruits and whole grains disappear from students' diets in college.
BRENNA LONG |
However, the microwave doesn't need to
be the instigator
Confusion in the kitchen: If you feel overworked cooking on your own, don't worry. The microwave offers a simple and easy way to prepare meals. You can cook pasta, vegetables and even fruit at the touch of a button.
Salane Ashcraft, Lawrence senior, remembers being one of those students with only a microwave to cook food. In his first years of school, Ashcraft gave up health for convenience and nuked the college regulars: Pizza Rolls, Easy Mac and Ramen noodles. As he piled the prepackaged meals into the grocery cart, he knew he could cook more nutritiously, but the simple heat-and-eat
manager of household at Wal-Mart.
as the instructor of unhealthy eating. Linda Larsen, author of the *Busy Cook Guide for About*. com, agrees.
As a cookbook writer, she has tons of quick and
I'M NUTRITIONAL
ABOUT EVERYTHING.
I DON'T EAT RAMEN.
AUDI MORRISON
WEST PLAINS, MO., JUNIOR
Photo Illustration | Howard Ting
easy recipes for college students working with a microwave, including one for simple spaghetti.
food fit his lifestyle.
Retail figures support college students' extensive microwave use. On the big move-in day for student housing this year, Wal-Mart, 3300 Iowa St., sold more than 30 of its $28 microwaves says Susan Smith, department
Don't fret if you are one of the college students who uses the
easy, prepackaged meals as an escape from cooking — making nutritious microwave meals requires little effort if you know what to do.
Quick microwave meals, like Ramen noodles, lack protein Chapman says. That can be fixed. Protein can come from eggs, black beans or meat. A simple egg poacher makes cooking eggs easy. The eggs give simple cheap protein per carton.
Chapman says to avoid fatty ground beef or full-fat hotdogs as well. Instead, grab some lean ground beef, turkey sausages and turkey hotdogs.
Adding vegetables can also feel like a hassle with microwave cooking. Students tell Chapman the inconvenience, not taste, is the problem with cooking corn and broccoli. Chapman helped her son eat his vegetables in college by introducing him to single serving howls of veggies. When buying the packs,
students have to pay for the convenience, but it is easy. To save money, Chapman tells students to buy frozen bags of vegetables. Though fresh produce does offer more nutrition, Chapman says the misconception that frozen veggies lose all their nutritional value during processing is a lie.
Fruit and microwaves may seem like distant friends, but the microwave can easily thaw a bag of frozen mixed fruit. One serving seems like a sad attempt at being healthy, but Chapman wants students to remember eating fruit every day—or any healthy food—adds up.
After hearing expert advice, no college student has reason to continue unhealthy microwaving. Living in the residence and scholarship halls his first two year, Ashcraft limited his own healthy eating. Now, living in an apartment, he takes more initiative to stay away from prepackaged foods and cooks pasta and veggies in his Pyrex container, a quick and healthy alternative.
By nuking just a few of the items Larsen and Chapman recommend, you can be on your way to kicking unhealthy eating habits with your microwave. JP
SIMPLE SPAGEHTTI
Take the advice of Linda Larsen, writer of Busy Cook Guide for About.com. It's a tasty dish like a home, but from your microwave in less than 30 minutes. Serve six or save the extra for later.
WHAT YOU NEED:
Onion, 1 chopped
Dried basil leaves, 1 tsp.
Water, 2 cups
Ground beef, 1 lb.
Spaghetti noodles, 8 oz.
Parmesan cheese, 1/2 cup
Spaghetti sauce, 28 oz. jar
First, microwave beef and onions 3 to 4 minutes. Then another 2 minutes, and drain off fat. Next, add sauce, pasta, basil and water. Mix and microwave for 5 minutes. Stir and heat again for 8 to 10 minutes. Sprinkle with your cheese. Heat one last time for 7 to 8 minutes. Let the dish sit for 4 minutes, and enjoy!
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by Davenport
Laptops and bad posture can lead to 'laptop-itis'
Tara Arikawe, a sophomore from Cape Girardeau, Mo., uses her laptop in front of the Kansas Union on Tuesday afternoon. Many students like Arikawe use their laptops on a frequent basis and consequently may develop negative health effects later in life Evan Palmer/KANSA
Evan Palmer/KANSAN
Sandra Bowman, physical therapy supervisor at Watkins Memorial Health Center, said adjusting your posture isn't hard. You basically do the opposite of what you've been doing, she said.
HOW TO AVOID LAPTOP-ITIS
— If you are using your laptop while lying in bed, make sure your head and back are supported.
Be aware of your posture. Your head should be positioned so your ears line up with your shoulders.
- Take frequent breaks. Consider setting a timer.
— If possible, sit at a table or desk
BY KELLY STRODA kstroda@kansan.com
A new medical condition is lurking on campus, in coffee shops and even in your own bedroom. Chances are, you're not immune either.
"Laptop-itis" is a term coined by Kevin Carneiro, assistant professor of Physical Medicine & Rehabilitation at the University of North Carolina at Chapel Hill School of Medicine.
Laptop-titis stems from poor posture and includes neck pain, headaches, back pain and tingling fingers.
The University does not track personal devices, so it isn't possible to know how many students own laptops.
However, according to EDUCAUSE, a group that researches information technology at universities, about 75 percent of college students owned laptops in 2007.
Sandra Bowman, physical therapy supervisor at Watkins Memorial Health Center, said students are already at risk for poor posture because of sustained sitting from class and studying. She also said
SEE LAPTOPS ON PAGE 3A
Anthologist speaks of inspiration for change
LITERATURE
BY GARTH SEARS
gsears@kansan.com
"The Heath Anthology of American Literature" has certainly changed how American literature is taught at the University of Kansas and may have affected the course of American literature on a much larger scale.
Paul Lauter, the general editor of the anthology, spoke about the changing academics in American literature Wednesday
night at the Kansas Union and yesterday mornig at the Hall Center for Humanities.
Lauter said his experiences with social movements in
other anthologies to follow suit.
"We widened the definition of what is called literature to include texts like blues lyrics, letters, nonfictional prose — generally seen as marginal to literary study." Lauter said during his lecture yesterday.
More than 20 years after its initial publication, the anthology is used for American Literature I and II, and it has changed the way both students and professors approach the class.
"It's forced me to reevaluate what we call good writing."
"It's forced me to reevaluate
SUSAN HARRIS Hall distinguished professor of American literature
the 60s led him to envision a new kind of anthology — one that included the voices of minorities and women. In becoming a success, the anthology forced
what we call good writing" said Susan Harris, the Hall distinguished professor of American literature and culture.
Stephanie Lanning, a senior
from Shawnee in an American literature class, attended Lauter's
index
SEE LAUTER ON PAGE 3A
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Crossword...4A
Cryptoquips...4A
Opinion...5A
Sports...1B
Sudoku...4A
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