Tag Archives: healthy

No Kitchen, No Problem!

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“What is the biggest problem you’ve had living in your sorority house?” A question I’ve been repeatedly asked over the past year. Immediately, the answer I always say pops into my head “I don’t have a kitchen.” Coming from a household where cooking is a part of our daily routine, it was really hard for me to move into a place where I had no access to a stove. Although many dorms on our campus do have kitchens on every other floor in the building, I found that whenever I wanted to cook something, there was always someone using it or the stove wasn’t functioning properly (welcome to the dorm life). Luckily, living without a kitchen for two years now has lead me to discover a whole new side of cooking– non-bake cooking!

Something I tend to miss more than others is homemade desserts. When I’ve had a long day, I want nothing more then to pop some sweet peanut butter cookies or fresh banana bread into the oven to enjoy in under a half hour. My sweet tooth craving mixed with my desire to try and eat healthier in college lead me to discover energy balls.
Energy balls, a term often used interchangeably with protein balls, are a great grab-and-go snack which you can easily prepare a large amount of before. They are also super good for you because they are:

  • Low in sugar
  • High in fiber
  • Dairy free
  • High in antioxidants
  • High in healthy fats

When preparing these, your main ingredient is going to be rolled oats. Rolled oats are known to lower cholesterol and they are very inexpensive which makes them perfect for a college student budget. Besides this, you can pretty much make a large variety of protein balls from few ingredients. Some of my favorite recipes include peanut butter chocolate, coconut chocolate, apple pie and pumpkin energy balls.

Below are a few of my personal favorite energy ball recipes. Remember that when making them, you’ll mix all the ingredients into a bowl then separate into smaller balls. If you won’t be eating them immediately, you should store them in the fridge to guarantee freshness. Let me know in the comments some of your favorite non-bake recipes!

Recipes:

Pumpkin Energy Balls

  • 1/4 cup honey
  • 1/4 cup pumpkin puree
  • 1 Tbsp. chia seeds or flax seeds
  • 1 tsp. ground cinnamon
  • 1/2 tsp. ground ginger
  • 1/4 tsp. ground nutmeg
  • pinch of salt
  • 1 cup old-fashioned oats (dry, not cooked)
  • 1 cup toasted coconut flakes
  • 1 cup toasted pepitas (pumpkin seeds)

Apple Pie Energy Balls

  • ½ cup chopped dried apple
  • ½ cup dates
  • ½ tbsp honey (or other sweetener)
  • 1 tsp nutmeg
  • 2 tbsp cinnamon
  • ½ cup toasted pecans
  • 1 cup oats

Peanut Butter Chocolate Energy Balls

  • ⅔ cup creamy peanut butter.
  • ½ cup semi-sweet chocolate chips. (milk chocolate if you want them a bit sweeter)
  • 1 cup old fashioned oats.
  • ½ cup ground flax seeds.
  • 2 tablespoons honey.

Nutritious Restaurants Around Town

As college students, we all have those nights when you’re just not in the mood to cook, the meal at your sorority/fraternity house might not be what you’re craving, or maybe you’re just sick and tired of the dining hall food. Whatever the reason is, we all end up going out to eat sometime or another.

For most of us, we focus on choosing the cheapest yet tastiest places to eat which usually leads to deep fried foods dripping in grease and covered in salt. It all seems great until our fate lies between the 4 for 4 deal at Cookout or the buy one get one free pizza at Dominos.

Although these foods may be satisfying to our taste buds, they aren’t very kind to our health. It’s time to start including the nutritional quality as a factor when deciding where to eat. Below are a few of my favorite restaurants around Tuscaloosa that have a variety of healthy options on their menu.

 

Newk’s Eatery is located on University Blvd. so it’s at a very convenient location if you don’t have time for Tuscaloosa traffic. They are known for the fresh ingredients used in their famous soups, salads and sandwiches. There are plenty of pairing options you can choose from which will ensure you leave with a full stomach. I typically choose half of the Newk’s Q sandwich and a cup of loaded potato soup, but you can pair any items you may desire. Newk’s gives you access to a Nutrition Calculator on their website so you are able to select your meal and all of its nutrition facts will appear. This is an easy and accessible way to monitor what you are feeding your body. 

 

Zoë’s Kitchen offers Mediterranean food made from scratch and it’s located right inside Bryant Denny Stadium. That’s how you know it’s good! Its menu provides options for everyone: calorie counters, gluten-free, vegetarians, vegans, and those focusing on their carb or sodium intake. My go-to meal is the Greek Chicken Pita with a side of fresh fruit. It really captures the Mediterranean taste, but at the same time it’s nothing too exotic. Not very familiar with Mediterranean food? Don’t worry, Zoë’s has a Mediterranean food pyramid available so you can be sure you are consuming the recommended amounts of food to maintain a healthy balance. 

 

Tropical Smoothie Café is a personal favorite of mine. It’s filling and refreshing so it’s a perfect choice when you’re looking for that pre/post workout meal. You can find it in Midtown Village, so if you get hungry while you’re shopping you can always stop by for one of their signature smoothies or maybe even a flatbread, wrap, or sandwich if you’ve really worked up an appetite. For those of you enjoy foods with a little kick behind it, my personal favorite is the Jamaican Jerk Chicken Wrap. I also order a Kiwi Quencher for a nice balance of sweet and spicy. If you’re struggling to decide what to order, don’t panic, they have a detailed nutrition guide at your service to help you decide what food is best for you. Their motto is “eat better, feel better” so it pretty much speaks for itself.

 

 

Juice Bar is the definition of nutritious. Just stop by Legacy Park and see for yourself. I’m always up for a good smoothie so as soon as I found out about this place I couldn’t wait to try it. The first time I went I had no idea what to order because most of the ingredients were things I would never imagine you would put in a smoothie. However, don’t be alarmed, the workers are very helpful and they will make sure you get exactly what you came for. A worker introduced me to the Coco Banana Smoothie with added blueberries and I haven’t been able to order anything else ever since (this one is for all you peanut-butter lovers out there). Juice Bar uses 100% whole fruits and vegetables and also strives to purchase directly from local farms whenever possible. It’s very evident that they go the extra mile to provide their customers with the freshest and most nutritious foods, so stop by and give it a try.

Pre-Workout Snacks

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Going to the gym and working out consistently can be very beneficial to our health, but many people struggle with motivation. Everybody who works out has their own reason for doing so, and have their own fitness goals. Whether your goal is to lose weight or gain muscle, diet is an essential part of any workout routine. Eating certain types of foods before a workout will help you get the most out of your body and maximize results to help you achieve your goals sooner. Here are some snack ideas and general tips to help fuel your workout.

 

1. Peanut Butter Sandwich

Many people tend to stay away from peanut butter as much as they can because it is dense in calories and carbs. Although this is true, carbs are actually good, making a peanut butter sandwich on wholegrain bread a great go-to snack before a workout. Before any type of moderate to intense training, carbs are essential. When eaten, carbs are quickly broken down into glucose, which gives us energy and allows our bodies to function at full potential. A lack of carbs during your workout can cause you to feel weak, tired, and jittery. The carbs found in the bread and peanut butter are a strong source of energy to help you through a run or lift. If you are not into peanut butter, fruit, oatmeal, and toast are wholesome alternatives.

 

 

 

2. Greek Yogurt

Greek yogurt is filled with protein, which is essential before and after exercise. If you are into weight training, in particular, this is great before a lift. When we lift weights, small tears are being created in our muscle fibers. A substantial source of protein before a lift helps the muscles heal and grow back stronger. When choosing your Greek yogurt, plain is best because it has significantly less sugar than most brands of flavored Greek yogurt. To help cover up the awful taste of plain yogurt, strawberries, blueberries, or any other fruit is great on top. Some other easy sources of protein before a workout are nuts, eggs, and milk.

 

 

 

3. Water/Gatorade

It is extremely important to make sure you are hydrated before physical activity. Drinking as much water as possible throughout the day will help improve performance. According to Active.com, the average person loses about 37 ounces of water through sweat throughout an hour of moderate exercise. Dehydration leads to weakness, headaches, and muscle pain. Sometimes I like to mix in a Gatorade right before I workout for some added electrolytes and energy. Electrolytes are important for regulating heartbeat and allowing muscles to move properly.

 

 

 

Much like eating breakfast before school, eating the right types of foods before a workout can be extremely beneficial. Everybody is different and has different goals that they are trying to achieve. These guidelines and suggestions are general, and can be tweaked to personal preferences. Pre-workout nutrition is all about finding what your body responds to best. If you feel that something gives you more energy and helps you perform better, go for it! Everyone’s body is different and responds differently to various foods.

The Right Way to Snack

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While it’s ideal to only eat the standard three meals a day, for most college students that just isn’t realistic. Whether it’s a late night full of studying or an all-day Netflix marathon, snacks are a must. In between meals, it is too easy to find yourself reaching for a bag of greasy potato chips or a tub of Ben and Jerry’s. These processed treats taste delicious, but so many alternative snack options exist that aren’t loaded with sugar and unnecessary calories. Finding healthy snacks options keeps off that dreaded freshman fifteen and still satisfies your cravings.
Salty Snacks
When I looked at the snacks I eat on a regular basis, I realized I could replace these snacks with healthy, tastier options. For example, when you feel like eating handfuls of those greasy potato chips, choose to make your own. With a few simple ingredients, you can indulge in real potatoes sliced, salted, and cooked to a crisp in a microwave. To find out more on how to make them yourself, check out “The Dreaded Freshman Fifteen.” Another yummy snack for your salty snack craving are kale chips. All the latest diets have incorporated this leafy green that is full of nutrients. Just drizzle the kale leaves in olive oil, sprinkle with salt and pepper, and pop them in the oven for 10-15 min. You can always add salt and vinegar or grated parmesan cheese for a savorier chip. Only a few short steps to make a crunchy, nutritious snack!
Mini-Meals
Sometimes if you feel really hungry or just bored, you may want a snack with a little more substance to fill you up. Resist reaching for the Bagel Bites, Hot Pockets, or even calling Dominos because you can make something even better. On www.Pintrest.com , I found a recipe for a single serving pizza that will do the job. This homemade pizza’s costs less and makes for a healthier snack – what’s not to love? This recipe calls for an English muffin, tomato sauce, cheese and any topping you like. Just warm in the microwave, and you’ll have a mini pizza with warm melted cheese that’ll be sure to satiate your hunger.
Sweet Tooth Satisfiers
If you are like me, sweet tooth cravings occur regularly. Instead of eating candy bars or ordering Insomnia every night, try Nutella energy bites. These only take five ingredients: oats, shredded coconut, chia seeds, honey, and Nutella. Mix them all up in a bowl and then roll into one inch balls. Their benefits include easy preparation and no baking time. A fruity snack to munch on are frozen banana poppers. Slice up a banana, dip into Greek yogurt or melted chocolate, freeze, and enjoy. Freezing them makes them take on an ice cream effect that is addicting to eat. What a great way to snack without consuming excessive amounts of processed sugar.
As you can see, alternatives exist for almost all of your favorite daily snacks. With just a little effort to stock up on the necessary ingredients, you find yourself snacking the right way in no time. If you have any suggestions for snack recipes you love, please share below in the comments!

Kale Chips
• Preheat oven to 375 degrees
• Wash and dry the kale leaves by pressing them between paper towels
• Rip off the thick stems
• Using your hands, rip up the kale into smaller pieces if necessary
• Toss kale leaves with olive oil in a bowl
• Spread the leaves on a baking sheet and sprinkle with salt and pepper
• Bake for 12-15 min or until the edges of the kale curl up and turn brown
• Let cool and enjoy!

Frozen Banana Poppers
• Scoop any flavor of greek yogurt or melted bakers chocolate in a bowl
• Slice bananas up
• Dip banana slices in yogurt/chocolate
• Place coated banana slices on plate/wax paper and freeze for an hour roughly

The “Freshman 15”

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Every year, freshman have entered a world full of unlimited meal plans, no obligation to work out, and a lack of parents nagging them to eat their vegetables.  Because of these issues and several others, students entering college tend to gain a few accidental pounds.  Here are some ways for you to stay healthy in the some of the best, and toughest, years of your life:

1) Don’t forget breakfast. Being a college student, I know how hard it may be for someone to wake up any more that fifteen minutes before that 8 am class.  But, with enough motivation to be a healthy individual, you can avoid stuffing your face at lunch by just grabbing a bagel on the way out the door.

 

2) Workout. I know, just as well as any other high school student athlete, that regularly working out in college seems very troubling to get used to.  With all of the distractions in college (both academic and social), fitting a daily workout into your routine proves to be not easy to do. Even though this is true, there are ways to avoid this speed bump.  Try joining a sports club or even an intramural team to keep you on your feet throughout the week.  If you’re too busy for this, you can try to go to the gym at the same time, each day, to turn working out into just another part of your daily agenda.

3) Drink some water. Staying hydrated throughout the day always proves to be a challenge for the average college student. Coffee and other mystery dehydrating liquids seem to always be a part of a student’s daily struggle to make it through the week.  Carrying a reusable water bottle with you at all times is one way to keep your H2O levels consistent. Click on the water bottle image to find some cheap and effective reusable bottles from Target.

 

4) Manage your stress.  Every student knows that stress, no matter what you do, will be a part of your life.  Whether it’s caused by moving away from your home town or the four tests you have this week, stress is going to be present.  One way to relieve some of this stress is to take breaks in your long hours of school work.  Fitting an episode or two of Family Guy in the middle of studying is never a bad thing, every now and then. Working out is another way of reducing stress.

 

5) Be mindful of what you are consuming in the dining hall.  Just because you have an unlimited supply of food suddenly placed at your feet does not mean you should over-eat at lunch or dinner.  When choosing what to eat, try to work healthy foods into the equation.  Always look for vegetables and whole grain breads and pasta.  Another way to reduce the amount of food you consume is to drink a full glass of water prior to filling up your plate at the buffet.  Drinking a glass of water before you eat aids your metabolism and helps prevent you from over eating.

 

As you can see, the mighty freshman 15 can be dodged, but it may take some extra grit.  Try to persuade your friends to follow in your footsteps by taking these precautions along with you. A group effort always seems to trump an individual’s in situations like this.  Good luck in your pursuit of a healthy college lifestyle! Below is a recipe of a healthy smoothie that tastes good and is easy to make:

 

Fruit and yogurt smoothie

 

Ingredients

  • 1 banana
  • frozen berries
  • ½ cup of yogurt
  • 1 splash of pineapple juice
  • 1 cup strawberries
  • A bit of orange juice

 

Directions

Blend the ingredients above in a blender until it is fully mixed.  The measurements do not need to be exact and you can add and subtract what you think makes the smoothie taste the best!

Taking On The Freshman 15

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Let’s face it: no one wants to gain the Freshman 15, but we’re all told about it coming into college. My family said it would come from all the junk food; my friends said it would come from an excessive amount of alcohol. While students often put on weight now that we’re away from home, we can definitely maintain our current weight if not lose weight if we stay on track.

I can already hear all the excuses.

“I don’t have the time to work out enough”

“I don’t have the money to follow a strict diet”

“Drinking is fun. I don’t want to stop drinking”

While these are all somewhat legitimate excuses, making progress really doesn’t take all that much change. What it will take is moderation. Yes, you’re going to have to work out some. Yes, you’re going to have to cut out the alcohol and junk food sometimes. But, the good news is that you’re not going to have to cut them out completely. You just need to follow some common-sense tips that I’ll talk about below, then you’ll be able to enjoy your college experience and stay in shape (get in shape for some people).

 

Exercise

The first step to not putting on weight as a freshman is some type of working out. I take advantage of lifting and running. But, if lifting heavy weights isn’t for you, it could be yoga class, riding bikes, hiking, etc. If you want a pleasant place to run, try running along the river. Here at the slice of heaven we call the University of Alabama, the choices for working out are limitless. There are even classes at the Rec Center that take the guess work out of it.  The most important part of working out isn’t necessarily the type, but the act of actually DOING IT. Find something that makes working out at least a little enjoyable and stick with it. Obviously, the more you work out, the better. But, aim for workouts that are around an hour at least 3-4 times a week to see a noticeable impact. Working out on its own will help tremendously, but like the famous quote goes, “Abs are made in the kitchen.”

 

Caloric Intake

The biggest part of not gaining the Freshman 15 is your diet. If you’re slamming beers and eating Domino’s all the time, working out is not going to have near as big of an impact. I’m not telling you to not enjoy life, but you need to exercise moderation. Enjoy all the great food Tuscaloosa offers, but limit your indulgence to one or two cheat meals a week. I like to have mine on the weekends so I can reward myself for a week of hard work. For options during the week, believe it or not our thousand-dollar meal can go a long way. The dining halls have a salad bar, vegan and vegetarian options, lean meats like chicken and turkey some days and if you’re feeling young again you can even get a peanut butter and jelly sandwich. The dining halls can work for our goals if we stick to the healthy options and control our portions.

Try to limit your drinking to once or twice a week as well. Alcohol is empty calories and can completely ruin the effects of eating well. Alcohol also amplifies the effects of junk food. When you have alcohol in your system, instead of metabolizing food and burning off the calories, it’s more focused on burning off the alcohol. Because of this change of focus, more of the large pizza you just ate will be absorbed by your body.

Final Thoughts

The Freshman 15 might sound daunting. But, if you exercise moderation and follow the tips listed above, the Freshman 15 will be reduced to an afterthought. The most important part of watching caloric intake is staying healthy. This can mean different things for different people, so make sure to listen to your own body. Whatever your goals are, with a little tweaking, these tips are sure to bring results. I have even lost almost 20 pounds since school started while maintaining most of my strength from these tips; I know they can work wonders for anyone else willing to give them a try as well!

 

The Dreaded “Freshmen Fifteen”

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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!