10
APARTMENT GUIDE 3
MON
Jay
Sophomore third baseman Jon
NUTRITION
BY MIKE
mvernon@k
Diversify your meals by learning healthy cooking
BY KELSEY CIPOLLA
editor@kansan.com
The dining hall isn't an option any more. Fast food loses its appeal after the fourth straight night of value menu hamburgers. And at a certain point, the delivery guy starts looking at you with judgment. What's a hungry college student to do? Give cooking a try.
"Cooking is usually healthier and cheaper than eating out," said Ann Chapman, a dietitian and coordinator of nutritional services at the Wellness Resource Center. She said most college students don't eat enough fruits and vegetables, which can be incorporated into homemade dishes quickly and inexpensively.
"Microwave cooking is the best way to minimize nutrient loss with vegetables," Chapman said.
freezer burn.
Try giving packaged foods a boost of nutrients and flavor. She suggests making ramen noodles with half of the flavor packet, adding fresh or frozen vegetables and a sprinkle of parmesan cheese for an easy, healthy twist on a college stall. Though fresh produce can come with a high price, frozen and canned vegetables and fruits have all of the benefits without the cost. Chapman said to pick fruits canned in their own juices rather than syrup. Rinse canned vegetables before eating, because they tend to be high in sodium.
Other money saving shopping tips include buying generic brands and choosing lean cuters of beets, which have less fat but more protein. Dried beans cost less than their canned counterparts, have more servings per bag and contain less sodium. The ambitious cook can even save by purchasing a whole chicken instead of simply chicken drumsticks or breasts. Make sure to freeze leftovers in liquid to prevent
Simply planning ahead can also prevent overspending at the store. Deciding what you'll be cooking during the week and making a list of the ingredients ahead of time serves as a reminder of what to buy and also helps you ignore all of the foods that you don't need.
If you're consistently eating the same foods, try buying in bulk.
"I cook and eat a lot of certain amounts of foods, so it's much easier to buy in bulk once a month than it is to go to the store every two weeks," said Jeff Hubrig, a sophomore from Knoxville, Penn.
Hubrig stocks his kitchen with giant bags of chicken and rice, a gallon jug of peanut oil and a nine-pound box of oatmeal.
"Prices are often cheaper when you buy in bulk, especially if you can buy directly from the manufacturer," he said.
To keep the same foods from getting boring, he changes the seasoning or adds lemon or lime juice for flavor.
Keep other cooking costs low by saving with inexpensive cookware. Wal-Mart and Target both offer pots and pans for under $20. Swap out expensive ingredients for cheaper items or those you already have. Use vanilla extract instead of vanilla beans or cut up old bread and bake it to avoid buying bread crumbs.
Food goes bad within a few days, so only make what you think you're going to eat to avoid throwing out rotten food and wasting money. After cooking, store leftovers in air-tight containers and refrigerate or freeze. Then it back and enjoy the fact that your meal didn't come in a paper bag.
- Edited by Brittany Nelson
Travis Young/KANSAN
Ingredients:
Chicken teriyaki is a simple dish for you and three roommates.
Chicken Teriyaki Makes 4 Servings
1 pound chicken or turkey
Marinade:
2 tablespoons soy sauce, regular or low sodium
2 tablespoons apple juice
1 tablespoon oil
1 teaspoon ground ginger
1 teaspoon brown sugar
Optional: 1/2 teaspoon pepper, 1/4 teaspoon garlic powder
2. Add the meat and mix well. If you have time, cover and let marinate for several hours or overnight.
1. In a medium bowl, combine the soy sauce, apple juice, ginger, oil, and brown sugar (and optional ingredients if desired).
Egg-stuffed baked potatoes Makes 1 serving
Ingredients:
1eqq
1 ounce shredded cheese
Optional: 1 to 2 tablespoons of milk
Salt and pepper as desired
1. prick the potato in several places with a fork. Bake at 400 degrees for an hour or until done (or microwave for 8 minutes).
3. Add the egg. Top with cheese and salt and pepper as desired.
2. Cut the potato, fluffing up the insides and making a place for the egg. ( Add optional milk for moistness)
4. Bake for another 10 minutes (or pierce the yolk and microwave for 1 to 2 minutes).
Glazed Carrots Makes 4 servings
The Kansas base brought its four-g-
Ingredients:
1/4 cup water
4 medium carrots, peeled and chopped (baby carrots can also be used)
1 tablespoon honey
Hablespoon Honey
Nutmeg or cinnamon
1. Bring the water to a boil in a saucepan.Add the carrots, return to a boil, then reduce the heat and simmer, covered, until the carrots are tender, 7 to 10 minutes. Drain.
2. Add the honey and butter to the hot saucepan and stir until they are melted together. Add the carrots and toss gently. Sprinkle with nutmeg or cinnamon.
MONDAY,APRIL 4,2011
— Recipes courtesy of Ann Chapman
The Jayhawks showed signs that their young roster is maturing and improving during their three-game hitting spree.
streak to a screeching halft, as the Jayhawns won two of three games over No. 19 Baylor at Hoglund Ballpark this weekend.
THE UNIVERSITY DAILY KANSAN
"I think were growing up," coach Ritch Price said. "Now that we've played over 20 games, our younger guys are starting to mature."
That maturation process began to show in game one of the series on Friday evening, when their bats responded well after getting shut out at Missouri State in their
inning, hitting a line-drive home run that sailed just over the right field fence.
"I think it really helped out to get that one run on the board early," Waters said. "It kind of puts a message in the other dugout too, now they battle uphill."
Senior pitcher T.J. Walz, had an impressive performance on the mound, holding the dangerous Baylor offseason to only one earned run off of three hits in 7.2 innings pitched. Walz threw career-high 127 pitches and also struck out 11 batters in the day.
--ing start to the season, made a tweak in his windup to fix a bask tilt issue, and has been dominant ever since.
"I've been able to locate the fastball a lot better, and I'm not getting behind batters near as much so I can attack with the slider," Walz said. "[The change in mechanics] has made all the difference."
The Jayhawks came out strong again in the second game of the series on Saturday. Kansas struck first again when sophomore catcher Alex DeLeon hit his team-leading third home run of the season.
"Everyone wants to end the game on a hit, that's always fun, and I wanted to do it." Macias said. "It's nice to end it on a walk still; I will take the win any day."
After taking the first two, the layhawks experienced some growing pains going for the sweep in game three. The layhawks whipped on a huge opportunity Sunday to build momentum against tough competition.
"We could have done something really special today, and made a huge statement going forward." Price said.
While the teams young roster has begun to show signs of maturation, Sunday's loss showed that there still plenty of room for improvement as the Jayhawks' season goes on.
"I feel good in how competitive we were the first two games of the series. I'm disappointed in the performance today and rightfully so." Price said, "We don't have enough experienced players in the dugout, and quite frankly were not tough enough yet."
Edited by Emily Soetaert
and fought back to manage five hits Sunday. However, it was not enough to combat Nebraska's 12 hits during Sunday's game against Jayhawk pitchers freshman Kristin Martinez and senior Allie Clark.
Clark pitched the complete Saturday game, allowing seven hits, four runs and no strikeouts. Sunday, Martinez pitched six innings and Clark closed the final inning. Martinez started well with three
SFE SOFTBALL ON PAGE 8A
Kansas benefits from familiarity between coaches, players
FOOTBALL
Football coach Turner Gill oversheds his team during the first full practice of the spring season April 1. Gill said it was too early to determine which players would step up as leader.
Jeff Jacobsen/KANSAS ATHLETICS
BY KORY CARPENTER
Kansas football opened up the spring season with its first full practice Friday afternoon. Coach Turner Gill and staff will conduct 15 practices throughout the month of April before concluding with the annual Spring Game on April 30.
NEWS AND NOTES FROM THE OPENING PRACTICE
**Turner Gill changed the practice format this year, with two full teams participating at once on adjacent fields. The goal is to get each player more reps throughout the spring, leading to better production and speed in the fall.**
kcarpenter@kansan.com
Familiarity helps after a full year in Lawrence. Coaches have seen what the players can do in game situations and can better anticipate what the players can do in off-season workouts.
■ It's too early to tell which players will step up as leaders. "We didn't have any pads on." Gill said after practice. "When we get pads on and get one or two scrimmages in, then you can kind of see how guys will rise to the top with that opportunity."
From a leadership standpoint.
nobody really stood on out ayon one. However, Gill said he could see tight end Tim Biere being able to step up as a leader.
■ The quarterback position is still in question. A decision on a starter could be made by the end of spring, but the coaches are more than willing to wait until summer to decide on the opening-day starter.
- Returning quarterbacks Jordan Webb and Quinn Mecham got much stronger in the off-season, something Gill credits to work ethic and the Kansas strength staff.
Mecham, who played in six games in 2010, said he liked the new practice format. "It keeps practice at a fast pace" he said. "Last spring we had nine quarterbacks; now we have three, so it's just a lot more reps. More chances to prove yourself."
Freshman quarterback Brock Berglund, who returned home to Colorado last month after arriving in Lawrence in January, will still have an opportunity to compete for the starting job when he returns in the summer.
The strength and conditioning program was altered this year. Gill told his strength staff that workouts should focus on making
players more explosive and mentally tougher. He said he thought they did just that. Also, off-season workouts included more running and more weight training compared to last year.
All jobs are open. "We don't want anybody getting complacent," Gill noted. "We stated to them that we're going to have competition." Gill also said that, although last year's individual performances will be taken into consideration, nothing is set in stone heading into camp.
The array of running-back recruits the staff has brought in only gives Sims motivation. "It just makes me work harder," he said. "They're bringing them in to help us as a team. I respect that."
Sims was also seen fielding punts, something he said he hoped to do this year.
Senior wide receiver Daymond Patterson said he thought the staff
"I hope to be the best running back in the Big 12, be an All-American again and lead the team to a Big 12 championship" Sims said of his goals for this year.
Quality, not quantity. With only 14 seniors on the roster, Patterson said this was the best group of seniors he has been around at Kansas.
really pushed the team in the weight room this off-season, improving the players' mental toughness. "We were being tested mentally," he said. "That's what we need, because I felt that's where we fell short last year a lot of times. Mental toughness."
According to Patterson, the biggest difference in year two is the familiarity within the coaching staff and players, which is huge in football.
---
POSITION CHANGES
Edited by Helen Miubarak
Former wide receiver Keeston Terry is now practicing at safety.
- Prinz Kande has moved from safety to linebacker.
- Kevin Young and Keba Agostinho have both switched from defensive end to defensive tackle. Turner Gill spoke after the season of recruiting fast defensive ends, bulking them up, then moving them inside to defensive tackle. Agostinho and Young look to be the first players making the switch.