Tag Archives | healthy living in college

Mud Monster

By on October 1, 2010 in carbs, green monster, healthy living in college

To redeem myself from this salty mishap…

(Wegman’s organic popcorn x2, more butter spray than I care to admit, nutritional yeast, and a dash of salt)

…which subsequently ruined any dinner appetite I may have once had, I dug into the depths of my mini fridge and freezer to repair the salt and carb overload that occurred earlier in the evening.

While every other respectable college kid I know was out celebrating Thirsty Thursday, I was in my dorm room playing with my Magic Bullet, a wine glass, and photography skills. I really should slow down, my life is getting a little to crazy don’t you think? ;)

I was really just trying to get some greens in before bed, but you would never know it based on the nasty looking result.

Two rounds of blending spinach and water created all the potential for a beautiful green monster. Ya know, just in case 2 huge handfuls of spinach was not enough.

The culprit of what was to come: 3/4 cup frozen blueberries.

May I present to you: The Mud Monster.

The Ingredients:

  • As much spinach as your blender will allow
  • 1/2 cup almond milk
  • 3/4 cup water
  • 3/4 frozen blueberries
  • 1 cup frozen mango
  • 1 scoop plain rice protein powder
  • 1 scoop Amazing Grass powder
  • 1/2 packet stevia

Nothing quite like a cozy (and rainy) Thursday night in. Just me, some old Dave Matthews Band tracks, and a Mud Monster in a wine glass.

If my neighbors in the adjacent dorm were peeking out their window last night, they surely think I am crazy. To them I say “Cheers!

My need for green left my room almost as messy as J Woww’s extensions on the 1st season of Jersey Shore. (source)

Good thing we both know how to clean up.

Until next time,

~Jenn

 

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Dorm Room Dinners.

By on September 24, 2010 in dining hall food, dorm room, healthy living in college, recipe

Yesterday, a friend and I were discussing the challenges and pitfalls of eating healthy in the dorm.

“But it is so hard without a kitchen,” he whined. “No it really isn’t,” I immediately retorted. “Sure, it may take a bit of thinking outside the box, but we have mini fridges and microwaves, access to fruits and vegetables via the dining hall downstairs, and brains that ought to be able to come up with something creative for what we spend on tuition.”

He looked a bit defeated, but I stand firm on this. It can be done.

(These are the seasonings I keep on-hand to spice up dining hall food. Salt, pepper, Bragg’s, onion powder, and unpictured garlic powder.)

Here is my proof.

The past two nights I have wanted anything but salad. An enormous pile of greens did not sound the least bit appetizing. So I racked my (expensive) noggin and came up with two separate recipes that are quick, affordable, and best of all, take no pots or pans to create.

Dinner # 1: Garlic Tofu with Brown Rice and Broccoli.

Ingredients:

  • 1/3 block of pre-pressed plain Tofu from the dining hall
  • 1  head of broccoli from the dining hall (already washed and cut!)
  • 3/4 cup brown rice from the dining hall
  • 2 tbsp butter (kept in my microfridge)
  • garlic seasoning, salt and pepper

What to do:

  • In a microwave safe bowl, place broccoli in a bowl of water and cook on high for around 6 minutes (cooking time will vary)
  • Carefully remove the broccoli from water once it is soft and dump excess water
  • Crumble the tofu and place it on top of the brown rice with 1 tbsp of butter and garlic seasoning to taste
  • Microwave on high for 2 minutes or until hot
  • Combine all the ingredients plus the extra tbsp of butter.

Enjoy while Gleeking out with the rest of the world!

Dinner #2: Tomato Quinoa SalmonIngredients:

  • 1 can of Atlantic salmon (You will need a can opener. I keep one in my room. It is a staple item)
  • 1/2 cup cooked quinoa from the dining hall
  • tomato slices from the dining hall or 1 whole tomato
  • Olive oil cooking spray
  • Onion powder, salt and pepper

What to do:

  • Don’t freak out because the salmon smells. Your neighbors will get over it. Now go rinse off the salmon in the bathroom sink and pray no one walks in on you.
  • Place 1/2 cup quinoa, 1 can of salmon, and a spray of olive oil on a microwave safe plate and nuke it for 2 minutes on high or until it is hot.
  • Add seasonings to taste.
  • Chop up your tomato and add it on top for some color and a bite of freshness in your meal.

Take time to enjoy prepping your meal because it is infinitely more fun than studying for tests. I can promise you that.

So that is it. Seriously. Do you all understand while I scoffed a bit when he said it was too hard? Too hard is deal with the inevitable reality check that is real life. Too hard is trying to study for tests when all you want to do is play on Twitter. Too hard is wearing heels to the bar. This…this is not too hard.

Until Next Time (aka Suck it Up Saturday!!),

~Jenn

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How to make college life a little healthier.

By on September 19, 2010 in blogger mention, dining hall food, dorm room, healthy living in college, water, workout

I’m going to just go out on a limb here and say most of the people reading this post are either in college, have recently graduated from college, or reflect fondly upon their college days. I’d like to continue right along with that gross over-generalization and assume you all know how challenging it can be to live anything resembling a healthy lifestyle while trying to fully ‘live it up’ while in college.

Averie struck a chord with me in her post today, so I thought I would elaborate on my thoughts. Thanks for the idea!

I’m here to let you know that this is in fact possible if you are armed with the right kind of knowledge and a bit of savvy.

First thing’s first, let’s discuss the dining hall. Home to millions of empty calories, bagels the size of your head, and cereal dispenser’s of doom. I’ve spent enough time in dining halls over the past 3 years to give some solid advice of what to do when it is the only option.

  • There is always a salad bar. Go there first and make yourself eat something green. If it is the only thing you do, it will ensure that you do not keel over due to a nutrient deficiency.
  • Find yourself some quality protein. Since dining halls were one of the main reasons I went veg, let me just tell you that all meat is not created equal. I rely heavily on beans, chickpeas specifically, to ensure my muscles have the right kind of fuel. I suggest you think twice about where that thawed out chicken and beef came from before calling it nutritious source of protein.
  • If it looks like it is covered in butter and oil, it probably is. Try to keep the same rule of thumb you most likely used when your mom was still feeding you. Limit said options and try to fill up on some calories your body can actually use.
  • Lastly, I have found that dining halls are breeding grounds for over-consumption. Weekend brunches with friends that last for hours are not a viable excuse to go back for seconds. What I am trying to say is use some willpower, hold yourself accountable, and keep your portions in check.

Now, if you are like me and are forced by your university to have a meal plan because you live on-campus, then you have to learn how to use the dining hall to your advantage if you are expected to be remotely healthy on a cash-strapped budget.

  • Invest in some Tupperware and a big inconspicuous bag of your very own to hide it from the card swiper. The one little take-out container provided in no way holds the amount of greens you need to pack away each day. Moreover, you don’t need everyone in the dining hall knowing your business, so I suggest conveniently hiding your containers in a bag. Bonus points if it looks like a purse because they will never see you coming. :) (I’ve got this down to a science.)
  • Make sure you stock up on non-dining hall essentials before your parents hit the road on move-in day. Some of my essentials include various spices, stevia, nut butters, oats, and almond milk. These are all items that may be stored in a dorm room and will allow you to enhance the food you take from the dining hall.
  • When you enter the dining hall, make a beeline for the salad bar. Load up on all of the veggies and as many greens as your body will allow. I have probably saved $50 so far this semester by making my bucket salads with dining hall greens and vegetables over one’s purchased from the grocery store. Yes, it means giving up the ‘organic’ label, but sacrifices must be made somewhere.(Slated to become the next great bucket salad as soon as the next hunger pain arises)
  • Most dining halls have bananas available. I recommend grabbing 3 or 4 when they get a good shipment in. “Fruit is a gamble,” as Chef Bob always says, so it pays to stock up when fruit actually looks edible.
  • Check with your university’s food service department to see if vegetarian options are available to students. Chances are this is where the more nutritious cooked items are going to be hiding out. If you have a fridge in your room and see something that works for you, stock up.

(Today I stocked up on cooked quinoa. Mind the bagel, as it was part of my post 9 mile run recovery meal. I also hollowed out the insides because they are unnecessary.)

The battle to live a healthy lifestyle clearly goes beyond the craptastic food universities try to feed unsuspecting college kids. It goes without saying that Campusfood.com is not a good idea. With a slogan like “Click. Order. Eat.” what could they possibly offer that is going to fuel your next study session? My advice? Do not set up a 1-click account. Do not order Insomnia Cookies at 3AM. Just don’t do it.

Try to get some exercise. It will make focusing on that next blog post assignment easier if your legs are already tired. Dancing on top of tables at frat parties, house parties, and bars is also considered ‘exercise,’ but I doubt you are doing that sober, so the alcohol calories cancel out any deficit you may have created.

Speaking of alcohol, if you know drinking is on the agenda, try to drink some extra water during the day. Make sure you put a decent meal in your belly too but cut back on overall calorie consumption for the day. Your head and waistline will thank me the next morning, I promise.

(Cheers!)

Well, this has been a lovely way to procrastinate away a Sunday afternoon. I hope this college guide to healthy living is helpful.. My trials and tribulations over the past 3 years are nothing if not little nuggets of wisdom meant to be exploited to the blog-reading masses.

Until next time,

~Jenn

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A ‘Normal’ College Routine

By on September 12, 2010 in blogger mention, bucket salad, coffee, college, going out, green monster, not drinking, running, Syracuse

After an 8 mile run yesterday morning and no chance to nap throughout the afternoon, I decided to just suck it up and go out like a normal college kid last night. Training has put me in such a zone that I often forget to just let go sometimes.

(The people who make college nights out worthwhile)

Although I did not partake in the binge drinking festivities, I did enjoy a glass of wine and a beer over the course of the evening. I was completely comfortable not drinking to get drunk, which has not always been the case, but there were several people at the bar who pointedly called me “no fun” for not taking shots and acting ridiculous (Not the people pictured above. Those are my favorite people in the world).(My drink of choice: Green monster with 1/2 banana, 1/2 cup frozen mango, 1 heaping tablespoon rice protein powder, 2 cups spinach, water, dash of almond milk, 1 scoop Amazing Grass powder, ice).

To them I say sorry I’m not sorry for having the balls to say no. This is the first time in a long time that I feel comfortable in my own skin. For a while I felt like I needed alcohol to help me feel that way. But not anymore.

At this stage in my life I am accountable to me and me alone. And that means doing what makes me feel best.

(On the left, a normal size salad bowl. On the right, a Knack for Nutrition size salad bowl.)

(Mountain of salad: spinach and mixed field greens, green pepper, broccoli, purple onion, mushrooms, 1/2 avocado, 2 tbsp hummus, 2 tbsp salsa)

Now don’t get me wrong, drinking can be tons of fun but it is also very taxing on the body. With just 27 days between me and the most exhilarating 13.1 mile run of my life, I am certainly not going to let a little peer pressure steer me off course.(Breakfast Spread: coffee with almond milk, ice water, and pumpkin oats)

(Pumpkin Oats: 1/2 cup raw organic oats, 1/2 cup organic pumpkin, 1/2 cup water, 1/4 almond milk, cinnamon, and stevia)

I did not intend for the topic of being a normal college kid turn into a full-fledged rant. I am really not opposed to having a good time, I swear! My night actually ended up being a lot of fun, despite what those negative Nancy’s has to say.

(Lunch Spread: Everything bagel thin, vegetable burger, 1/2 tomato, spinach, 3 tbsp hummus, carrots, and unpictured broccoli).

The local bar here has turned into the place to see and be seen for the over 21 crowd. As such, I was able to mingle amongst several groups of friends, chat with some familiar faces, and make some new friends. We stayed until last call, so by the time I finally crawled into bed it was nearly 3AM! That meant I had been awake for nearly 20 hours. No alcohol was needed to nurse me to sleep…I passed out immediately.

(Snackizzle: It’s pear season again!)

I continued the ‘normal’ college routine well into this morning. Although I set 2 alarms for 9:30 and 10:00AM, I slept through both of them. I rolled out of bed at the leisurely hour of 11:30AM. :) Glorious, except for the fact I will probably struggle to fall asleep tonight.

Now it is time to once again hit the books. I am gearing up for quite a busy week so I need to make sure I am on top of all of my assignments!

Until next time,

~Jenn

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Microwave dinner

By on September 2, 2010 in dining hall food, dorm room, eggs, food preparation, healthy living in college, recipe, running

Maintaining a well-rounded diet while living in a dorm (or really college in general) is difficult. But I am positive that it can be done.

All it takes is some planning, a bit of extra time, and dedication to a healthy lifestyle.

Time is of the essence in school, so having a store of quick and easy meals can make all of the difference when you are running in circles all day.

This “recipe” is one that anyone with a mini fridge and microwave can make in under 15 minutes.

Microwave Vegetable Eggs

Ingredients:

  • 1 cup of egg whites
  • 1 red onion
  • handful of organic spinach
  • 1/4 green pepper
  • 1/3 tomato
  • 1 laughing cow wedge
  • salt and pepper
  1. Chop the onion, green pepper, tomato, and spinach. Preferably, use a mini cutting board. Because it is cute and makes chopping fun. :) 2. Combine egg whites, onion, green pepper, and spinach. Microwave on high for 2 minutes or so, depending on the quality of the school supplied appliance. (Mine’s pretty ghetto, so it takes a while).

3.  Watch carefully as the dish spins round and round and round. Or in my case, stands still because the microwave does not work properly. Remove once all of the liquid turns into a pretty off-white color.

4. Stir in cheese wedge until melted. Add chopped tomatoes, salt and pepper to taste, and enjoy!

I ate my eggs alongside an everything bagel thin with 1/2 tbsp butter and 1/2 tbsp jam. Salty and Sweet.

Mmm Mmm Mmm, Tasty.

 

Earlier today, I ran a very challenging 4.5 miles in 52:00 minutes. Beforehand, I ate my go to pre-run fuel.

Does anyone reading this blog NOT know what ingredients are in this meal at this point? :)

After wallowing in self-pity over the difficulty of my run today, I grabbed a shower and dug into an early lunch.

(Yogurt Mess: 1 cup greek yogurt, 1/2 banana, 1/4 cup raw oats, cinnamon)

Time escaped me this morning, so in order to make it to class on time, I had to do some serious power walking. I arrived on time, but I was a sweaty mess. I followed up my 1st class with French (which is going to own my life this semester), and then partook in an informal interview that I was contacted for. I think it went well, and I will most likely apply for the program because I want to keep my options open.

I returned to my air conditioned dorm (which is the nicest thing ever and not taken for granted AT ALL) famished. So I made the quickest thing I know.

(Snack Plate: spelt pretzels, cucumber, carrots, 2 tbsp hummus, 1 tbsp salsa).

Then I was whisked off to my happy place, Wegmans, by a friend.

I restocked my produce supply, including a huge tub of spinach.

Finally, I whipped up eggs for dinner and finally sat down to relax for a moment.

Now I am noshing on some popcorn while watching Teen Mom. Life is good :)

Question: What is your favorite, dorm capable, healthy meal? Mine is a big salad with as many vegetables as possible. I always try to keep fresh vegetables in my fridge.

Until next time,

~Jenn

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Challenging

By on September 1, 2010 in Almond butter toast, bucket salad, burnout, college, green monster, healthy living in college

Having not been this busy or in demand in months, it is taking me a bit of time to re-enter “school mode” and make it blend seamlessly with “fitness/blogger mode.”

(Raw and Delectable Dinner: 2 slices sesame bread, 1 tbsp hummus, 1/2 avocado, 1/4 green pepper, 2 slices of tomato, salt, pepper, and onion powder to taste.)

My class schedule is on the brink of being set in stone (I just have to nag one more professor) which will alleviate one bout of distractions only to be replaced by a dozen more.

(Post-run breakfast and lunch [bunch?]: 1 cup strawberry greek yogurt, 1/4 cup raw oats, 1/2 sliced banana, sprinkle of chia seeds, cinnamon, and cacao nibs).

It seems like just yesterday I was calling Smutha Mutha to have a meltdown about how much I had to do before the semester in D.C and summer program in Strasbourg, France. Although I admit is was difficult to organize, it seems laughable now that only 15 credits stands between the real world and I.

(Dinner aka the salad so big it needed 2 plates: Raw spinach, broccoli, cucumber, 1/2 avocado, 2 slices of tomato, 1/2 can tuna fish, 1 tbsp hummus + 1 tbsp salsa mixed, squirt of lemon juice, salt, pepper, garlic powder to taste.)

(The 2nd plate. Just trying to keep it real.)

But that is what college is for, isn’t it?

(Pre-yoga breakfast: 1 slice cinnamon raisin bread, 1/2 tbsp almond butter, 1 banana, sprinkle of cinnamon and chia seeds.)

To challenge you in ways that you would never imagine. To force you to manage time efficiently. To make you prepared for any and all situations that the real world may throw at you.

(Lunch on the go [packed at an ungodly early hour]: 2 slices sesame bread, 1 tbsp peanut butter, 1 tbsp just strawberries strawberry jelly, sprinkle of chia seeds).

So with a new semester comes a whole new set of challenges. Only this time around, not getting on top of things early may result in me unable to feed myself the precious nutritional foods my body deserves.

(Food consumption from 10 AM- 4PM minus the banana: Clif Kid’s honey graham bar, 1 cup grapes, mixed berry fruit leather that tasted like dirt).

The point is that this week there do not seem to be enough hours in the world to get it all done. Between an obnoxious amount of french homework (which is not nearly as difficult thanks to my loving host mom’s language lessons over dinner), schedules, making sure everything is in line for graduation (which it is, thank the Lord), training, my social life, and blogging, the thoughts of “hmm, I’m bored” have disappeared.

(Snackin’ and Workin’: 2 whole carrots, 2 tbsp hummus, 2 tbsp salsa)

Please do not read into this in the wrong way. I am not trying to sound like I am complaining. I am merely trying to expose the ways in which college life is challenging. Sure the challenges may not be as significant as those one faces in the real world, but they are difficult none the less.(Snackin’ and Workin’ continued: Everything bagel thin, 1/2 tbsp butter, 1/2 tbsp strawberry jelly).

But who knows, maybe when this is all said and done I will be able to look back upon this time and think, “hey, I did a pretty good job!”

(A dinner worth working for: 2 generous cups of spinach, 1 frozen banana, 1/2 cup frozen mango, 1/2 cup almond milk, 1/2 cup water, 1/2 scoop flax seed, 1 scoop Amazing Grass powder).

Time to go work on the social life part of my balanced lifestyle ;)

Until next time,

~Jenn

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