Category Archives: Staying Healthy

Healthy College Cooking

Staying Healthy

So we’re in college. We no longer come home after a long day of classes to the enticing smells of our mom or dad cooking a meal. Our range of food options is now limited to, let’s be honest, miserable dining hall food, Ferguson dining, and ramen noodles. But what about those of us who want to keep a healthy diet, yet continually struggle to find options? It seems all our available choices would have us gain the “Freshman Fifteen.” Some of us must eat healthy due to diet restrictions, or simply from a personal preference. While the options we are handed do not necessarily coincide with our chosen lifestyles, we can still make healthy cooking/eating work.

Being gluten-free, the meal plans do not work for my diet (unless I like eating a salad and a plain hamburger patty for every meal). Due to this obstacle, I’ve had to adapt to buying groceries and cooking healthy meals for myself. Cooking, let alone healthy cooking, on my own seemed impossible for my limited time and budget; but as I continued to get better at grocery shopping and meal prep, it’s difficult to imagine ever going back.

These are a few things that I have learned through trial-and-error on cooking healthy meals:

  • Use Pinterest. http://Pinterest.com has become my best friend when it comes to finding easy, healthy recipes that won’t break my college budget. The results you can get are endless and tailored to many different diets. When searching for recipes, I search “easy cheap healthy meals” since I am not too experienced in cooking and I am on a strict budget.
  • Eat a balanced meal. A typical healthy meal consists of a protein, a fruit and a vegetable (my personal preference), and some type of carb/starch. When cooking healthy, 90% of the time I choose brown rice as my carb– mostly because it is extremely good for you and simple to follow directions for simmering on a stove.
  • Frozen meats are OK. Not all of us have the funds to buy fresh meat to cook in our dorm/small apartment kitchen. I discovered that I can substitute buying frozen meats in bulk so it is cheaper. It is possible to cook frozen meat in the oven, skillet, and sometimes microwave while still maintaining the same health benefits of cooking fresh-cut meats.
  • Buy fresh produce. I always buy fresh vegetables and spices. Pre-packaged spices tend to contain other unnatural ingredients that aid in making them last longer. It is not expensive buying fresh foods; for example, if a certain recipe calls for cilantro and garlic, I might be looking at spending $1.50 for a fresh bunch and clove from produce.
  • Scan Recipes. I watch out for recipes that call for too many ingredients that are high in fats, carbohydrates, and sugar. Sometimes it’s easy to assume that because we eat a vegetable and/or fruit and a grilled protein that none of the other ingredients matter. I try to search for recipes that are low-carb and sugar free. Sugars and carbohydrates are often present in foods that taste delicious as a distraction for the negative effects they can have on our health.

We don’t have to be pros in the kitchen to cook healthy meals– we just simply need Google, YouTube, and an open mind.  Just because we are in college now, doesn’t mean we should not continue to monitor what we put in our bodies. Cooking healthy and eating healthy in college is possible, even without breaking our bank. Below are some links to healthy recipes that I have tried and love: Continue reading Healthy College Cooking →

The Dreaded “Freshmen Fifteen”

Dorm-Friendly Cooking, Staying Healthy, , ,

Renowned Chef Julia Child once said, “If you are afraid of butter, use cream.” As college students, we could all probably do with a little less of both butter and cream. We often eat too much of what we shouldn’t, like greasy chips and dip, and not enough of what we should, like fresh fruits and vegetables. Treating yourself to Chick-fil-A after a particularly difficult day isn’t horrible, but not a great idea to indulge in all the time. Planning out a well-balanced, healthy meal is not always a feasible option for the average student due to time and money constraints. With these insider tips, we can keep the freshmen fifteen away and eat healthier in general.

 

  1. Compile a list of healthy snacks

Around halfway through last semester I was growing tired of the bland dining hall food: subpar pizza, frozen hamburger patties, burnt French fries. This is when I started looking for some cost-effective ways to add flavor during my meal time. Pinterest is always a great place to start gathering ideas, and that led me to the website The Daily Meal. From there I compiled my list of healthy snacking essentials that do not break the bank: blue corn chips, granola, Greek yogurt, almond butter, and a variety of fruits and vegetables. I am not saying to never indulge in your favorite candy, but if you can’t tell the difference between hunger and boredom, go for the granola instead.

 

  1. Adapt your favorite snacks into healthier versions

My favorite pro tip for eating healthy is the adaption of classical snacks you love into a healthier version. Inspiration Kitchen is a great website for recipes on your favorite foods with a slightly more nutritious twist. I found one for homemade potato chips that can be made in the microwave and only require potatoes, olive oil, and salt. This recipe is a much better idea for a late-night snack than the highly-processed chips out of a bag. If you are on the hungrier side and want a quick, easy mini-meal go grab some whole wheat pita bread, pre-grilled chicken, lettuce, and make your own chicken wrap.

 

  1. Watch serving size and daily value percentage

If you are looking to be more conscientious with what is already in your cabinets, there are a couple things to keep in mind. Watch what is considered a serving size for each particular food item you are eating because ignoring that information is an easy way to ingest a lot of calories. Also, watch if the foods you are eating fulfill your Daily Value requirements set by the FDA.

 

  1. Drink enough water, get enough sleep, cut out unnecessary sugar

A final tip to keep away unwanted weight, make sure you are drinking enough water and getting enough sleep. Water reduces bloating, increases energy levels, and makes your body feel full. Swapping water for soda also helps keep off weight because you aren’t consuming sugar. This is personally difficult for me because I love the carbonation of soda, but not the dehydrated feeling I get after drinking it. I have used seltzer water as a substitute because it has the carbonation without the extra sugar. Getting seven to nine hours of sleep a night puts you in the habit of not needing a mid-afternoon nap, which inevitably leaves you grabbing a soda or coffee to wake back up. Then the whole cycle of sleep is broken where you are staying up later but getting up at the same time, needing more caffeine and eventually crashing.

 

 

Now that you have more information on how to eat healthier, you can create an environment for a healthier lifestyle. If you have more suggestions or snack ideas, please comment below!

 

Easy Microwave Potato Chips

1 bag fingerling potatoes

Olive oil

Sea salt

Instructions

  1. Wash and thinly slice fingerling potatoes
  2. Cover a microwave-safe plate with parchment paper. Brush olive oil on parchment paper (do NOT toss potato chips with olive oil!). Place potatoes in a single layer on the plate, being sure their edges do not touch (otherwise, they will stick together!). Sprinkle with sea salt.
  3. Place in microwave and heat on high for 2 and ½ to 3 minutes. Watch them closely to be sure they do not get to brown.
  4. Remove from microwave and serve! Repeat process until all potatoes are crispy and crunchy!