Let's Eat Healthy!
The 3 Best Smoothie Recipes
March 13, 2017
According to Charlene Ryan (2014), “smoothies are a great, simple way to get in the extra nutrition you need,” which couldn’t be truer! Plus, who doesn’t love a nice refreshing smoothie? For smoothie making, the recipe options, combinations and health benefits are endless. The most important part to remember about making a nutritious smoothie is to remember to add ingredients with a variety of vitamins, fat and protein. Fat is important to remember, because your body does burn fat for energy, so a good smoothie will include fat (Ryan, 2014). The fats can be coconut oil, cream, yogurt or even avocados, which are also protein packed. Over time, I have found my smoothie favorites by just adding random, healthy ingredients and hoping that it will taste good. I have found some terrible combinations, but I have also hit the jackpot on a lot and have discovered many different, yet delicious combinations.
Here is a video of my favorite three smoothies to make:
Coffee Peanut Butter Smoothie:
1 scoop protein powder
1 tablespoon of peanut butter
1 tablespoon of raw honey
6 ounces of coffee
1 scoop peanut butter fit
Ice (however much you prefer)
Avocado Protein Smoothie:
1 cup of ice
1 banana (I prefer frozen, however in the video it’s fresh)
½ avocado
1 tablespoon flax seed
1 scoop chocolate protein powder (or plain cocoa powder)
1 large handful of spinach
Almond milk (as needed for the consistency you prefer)
Honey (as needed depending on the sweetness you like)
Fruit Blast Smoothie:
1 cup of ice
1 leaf of fresh kale (or a handful of bagged kale)
1 tablespoon of chia seeds
1 large scoop of Greek yogurt
1 ½ cups of frozen fruit of your choice (I used Dole mixed)
Honey (as needed)
Almond Milk (as needed)
Each of these smoothies contain greens, proteins, fats and extra nutrients! Feel free to try them out, adjust the measurements as needed or add/subtract ingredients to mix things up! Eat more smoothies to ensure you’re getting the nutrients you need!
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References
Ryan, C. (2014, January 13). Smoothies That Help Burn Fat. Retrieved March 12, 2017, from http://www.livestrong.com/article/433597-smoothies-that-burn-fat/
Best Foods To Keep In Your Dorm
March 13, 2017
Living in a dorm can be quite a challenge when it comes to eating, since sometimes eating in the cafeteria isn’t convenient or maybe it doesn’t follow the diet plan you are trying to follow. With that being said, it is important to keep foods in your dorm room that are easily accessible so that you’re not always forced to eat in the cafeteria or buy food from some other place on campus. Keeping some food in your dorm room can save some money and save some calories. When researching for this blog post, I wanted to be able to create something that not only allowed healthy options for less than cafeteria prices, but I also wanted to get creative in what students can make so that you’re not stuck eating ramen noodles and oatmeal everyday. My first stop was Pinterest. And oh boy does Pinterest have tons of options. My next stop was more scholarly research on the healthiest foods. And then I combined the two and I was able to come up with these ideas:
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Eggs, eggs, eggs! These are so good for you with all of their nutrients and protein that is there to keep you fuller, longer. Eggs are not too difficult to make when you’re living in the dorms either! Check out my egg sandwich video, which is an easy option to make an egg sandwich. Or you can always make scrambled eggs…in a mug…in the microwave. It’s that easy. And then add some toast or fruit and boom, healthy breakfast.
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Toast! I’m sure many of you have seen the millions of healthy toast options that are all over the Internet. Add some peanut butter and banana slices or maybe some almond butter and strawberries. You can always make avocado toast too and if you’re too worried about the avocados rotting too fast on you then buy the single serve guacamole cups because they’ll last longer, yet they still have the avocado protein.
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Yogurt! Stocking up on yogurt is always good. There are so many options that you can find at the store and there are so many easy ways to change it up too. Buying the large containers of yogurt can be cheaper than the single serve yogurts. By buying the large yogurt tubs you can also make a variety of parfaits in the morning. Just get some granola, chia seeds, nuts, fruit (frozen is always great if you have a freezer because then it doesn’t go bad) and honey. Mix it up however you want! And putting it in a mason jar will make it look cute too.
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Oats. You can make a variety of different oats in the microwave in mugs, too. By getting plain oats there are less sugar and you can spice them up any way you want. You can add blueberries, apple chunks, cinnamon, honey or whatever else you like in your oatmeal! You can also add extras like chia seeds or flax seeds to get added benefits.
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Sweet Potatoes! Sweet potatoes are packed with all sorts of vitamins and minerals and once again they can be cooked in the microwave and served a variety of different ways. There are so many recipes on stuffed sweet potato ideas. You can stuff with some corn, beans, tomatoes and top with sour cream and boom, you have a Mexican dish! If you look up stuffed sweet potatoes online, there are so many recipes and you can modify as you need!
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Fruits and Veggies! Of course, always keep fruits and veggies on hand to munch on. These are always a good go to and you can always make things with them or spice them up as you please. Ranch dip, hummis or whatever else you like to eat with them is also healthy.
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Healthy frozen meals. Yes, there are frozen meal options that are healthy and easy! Amy’s brand has great meals made with really healthy ingredients or Lean Cuisine is always good if you are watching your calorie intake. Just watch the sodium.
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Sweets? Just Pinterest some microwave healthier sweets to make. Seriously, I was amazed. You can make cookies and cakes in a mug that are pretty low cal!
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Of course, grab it foods are always good to keep on hand too. These include cheese sticks, healthy granola bars, healthy cereal, dried fruits, beef jerky and other healthy foods.
When researching more about the best foods to consume, I found an article titled “50 Healthy Everyday Foods.” This wasn’t just an average article listing off the healthiest foods, instead the article showed the best options out of other variations of that food, too. For instance, when it comes to getting vitamin C from an orange, the number one option is an actual orange, the number two would be 100% orange juice and the third would be an orange drink. The articles tip? Fruit drinks contain high fructose corn syrup and little real juice (Richmond, 2010). It’s just a reminder that when you do shop for food, go for the freshest option even if it is a little bit more money because there are way more health benefits to it.
These are just a few options. There are so many more when it comes to foods to make in your dorm. Go to Pinterest and search “dorm room foods.” You will be amazed at the creative options people have discovered.
https://www.pinterest.com/explore/dorm-room-food/
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References
Richmond, C. (2010). 50 Healthiest EVERYDAY Foods. Prevention, 62(3), 134.
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What To Order When Eating Out
February 20, 2017
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College students go out to eat too much, because it is easy and convenient to go out and grab already prepared food. And sometimes it may even be cheaper to eat out compared to buying all the ingredients to make food at home. The problem with eating out for college students is that the calories from restaurant food can really add up if you’re not careful about what you’re eating. So, in order to help you I have compiled a list of a few restaurants near campus and some of the healthiest choices you can order. Although I have not listed every single restaurant that students probably go to, I hope that this post will also remind you all to be conscious about you are ordering out! Go online, check the fat and calories and make sure that that salad you are ordering is ACTUALLY healthy and not packed with 42 fat grams (which sadly is the case quite a bit!).
Panera- One of my personal favorites! Everything is fresh and there is not artificial anything in their food! And on top of that, there’s wifi and it is a great area to get schoolwork done.
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Breakfast- Steel cut oatmeal with Almonds, Quinoa & Honey. Only 300 calories and 6 grams of fat! This bowl of oatmeal is packed with so many super foods to help get your day going including quinoa, honey, almonds and cinnamon! And the calories aren’t too high and it’s lower in fat. If you are more of a breakfast sandwich person, check out their egg white power sandwiches. Those are lower in calorie and fat than most of the other sandwiches and they have better ingredients.
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Lunch- Keep it light! Opt for the bowl of chicken noodle soup, which only has 160 calories and 5 grams of fat. The perks? 3 grams of fiber and a whopping 14 grams of protein! Choose an apple for a side and you have yourself a light, healthy, protein and produce packed lunch!
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Dinner- I am personally a salad-aholic. I love salads, but the problem is that often times ordering salads out aren’t as healthy as they may seem. My favorite Panera salad is the Spicy Tai Salad with Chicken. There is 510 calories and 22 grams of fat in it. Sounds like a huge amount of fat and calories, but all of the fat and calories come from all of the healthy veggies and the chicken that is in it. It makes a great dinner because there is 8 grams of fiber and 25 grams of protein, which will keep you full all night! (Photo courtesy of: https://c1.staticflickr.com/3/2909/14593805096_735b85cab1_b.jpg)
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Extras- Panera also always has great smoothies! And of course tea and coffee for that extra caffeine kick. (Reference: https://www.panerabread.com/en-us/home.html)
Starbucks- Okay, what college student does not end up at a Starbucks at least once a week? Along with drinking the mass amounts of their coffee and tea, sometimes you might get hungry while at Starbucks. College students are in luck though, because Starbucks has many healthy options to choose from!
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Bistro Boxes- An awesome choice! They have a variety of different variations and they are all loaded with protein and vitamins.
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Oatmeal- Either the classic whole grain or the hearty blueberry oatmeal- they are both full of healthy grains, fiber and proteins that you need to start your day.
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Yogurt of fruit cups- filled with protein and fruits! A great light option for a snack or breakfast. (Photo courtesy of: https://upload.wikimedia.org/wikipedia/commons/d/dd/Fruit_salad_and_an_iced_latte,_Starbucks_Coffee,_Singapore_-_20111225.jpg)
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They also have good sandwiches and salads, just be careful which one you choose. Some are loaded with fat and calories. Always look up the menu online to view the nutrition facts.
Reference: (https://www.starbucks.com/food)
Bar Food (Bull Dogs, Spartan House, Etc.)
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There’s no great choice at a bar for food. Often times bar/pub food nutrition facts aren’t listed so you’re never really sure what you are getting. But here are still a few tips to keep healthy while eating at a sports bar:
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Make sure to order something that has healthy protein. Chicken or fish are your best options and they will help fill you up more than mozzarella sticks or fries will.
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Add as many veggies (or fruits) as possible! Order extra veggies on your chicken sandwich. Ask for extra celery on the side of your wings. Watch the sauces- order salad dressing on the side so you don’t eat too much.
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Don’t fill up! You don’t have to fill up completely on sports bar food. Eat just a little bit of what you got and fill up on water.
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(Reference: https://www.healthydiningfinder.com/blogs-recipes-more/Ask-the-Dietitians/Is-it-True-that-a- Sports-Bar-Can-be-Healthy)
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Pizza Places
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Eat in moderation!!!! Order thin crust so there is not as many carbs. And instead of ordering a greasy side order a plain side salad to help you fill up!
Easy Microwavable Egg Sandwich
February 13, 2017
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Everyone knows breakfast is the most important meal of the day. It is the meal that jumpstarts our metabolism and gives us the energy to start our days out right. The problem is that with students' crazy schedules, breakfast is the most skipped meal. 8 ams means getting up at 7:45 and sprinting to class. So who has time to make a healthy well balanced breakfast? If students do have time for breakfast it's usually grabbing a sugar filled granola bar or pop tart- which does not jumpstart your metabolism or start your day off in a healthy way. Here is a recipe for a healthy, quick breakfast that any student will have time for! It's made using only the microwave and is packed with protein and fiber. Make time for this sandwich! Your body will thank you.
Healthiest Snacks
January 20, 2016
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Grabbing a candy bar, a handful of pretzels, an apple or any other kind of snack has become a regular part of most American’s diets. A recent study from Mintel explained that just shy of 100% of Americans snack at least one time per day and more than three quarter of Americans consider just about anything they can grab to be a snack these days (Mintel, 2015). Mintel (2015) also explained that us darn Millennials are much more likely to grab a snack compared to older consumers. In fact, the Millennials are more likely to be emotional or functional snackers. Think about the last snack you grabbed. Why did you eat it? Probably because you were bored, sad, happy, mad or any other emotion. This type of snacking can really tack on large amounts of calories onto your daily calorie intake so it is incredibly important to choose the best snacks that might tack on a few calories, but will keep you fuller and satisfied for a longer period of time than something like a twinky or chips would do. Since college students fear the “freshman 15,” yet they find themselves needing something to satisfy their cravings while they write those long papers or study for test, I have come up with some of the healthiest snack options to turn to in order to curb those cravings and keep students fuller longer!
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Almonds- Whole almonds are highest in protein and fiber out of all of the tree nuts. They are also an excellent source of vitamin E, riboflavin, niacin, calcium, magnesium and potassium. A study concluded that adding almonds to a diet as a mid-morning snack led to reductions in food intake without lowering energy levels throughout the day. (Hull, Re, Chambers, Echaniz & Wickham, 2015). My absolute favorite almonds are the Truffle Macrona Almonds from Trader Joes!
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Edamame- Edamame beans are full of sorts of health benefits and they are fun to eat! I like them because they take more time to eat than something that you can just pop in your mouth thoughtlessly. Some health benefits include a stronger immune system, improved bone health, healthy skin, boosted cardiovascular health, weight management and a healthy digestive system (Organic Facts, 2016). I like to put sea salt on my edamame, microwave them and eat them! Or sometimes to change it up I use Trader Joe’s Seasame Soy Ginger dressing to dip them in which is fat free and low calorie!
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Veggies and Hummus- This snack is a great choice because there are so many different varieties that changing it up will allow you to never get bored of it. You can buy a variety of different store bought hummus flavors or you can even easily make your own with canned chickpeas and tahini and top it with any of your favorite flavors. Hummus is high in fiber and low in fat and pairs perfectly with a variety of different vegetables, all containing different vitamins and nutrients and are low fat.
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Greek Yogurt- Greek yogurt is another great snack to add to your list, since it is high in protein and vitamin D along with many other vitamins and health benefits. Just like hummus, you can spice up greek yogurt in a variety of different ways. From simply adding natural honey to adding raspberries or blueberries, the health benefits are endless when you add healthy mix ins. Greek yogurt, honey and walnuts is another great healthy snack. Or if you are really craving chocolate, mix in honey and cocoa powder and it’s like you’re eating chocolate pudding, but healthy of course since cocoa has health benefits too!
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Pear slices with almond butter- This is a great combination because it’s the perfect combo of carbs and protein. Adding some cinnamon on top is always a great addition too, since cinnamon helps stabilize blood sugar levels too, according to the Journal of the Academy of Nutrition and Dietetics (2012). You can also swap out the almond butter for other nut butters and the pears for a classic apple or banana too! Ask your parents to send a box of Harry and David Pears with almond butter as a care package in lieu of candy and other junk!
These are just five of my favorite healthiest snack choices! Modifications can easily be made to any of them as long as you keep the healthy ingredients!
References
Hull, S., Re, R., Chambers, L., Echaniz, A., & Wickham, M. (2015). A mid-morning snack of almonds generates satiety and appropriate adjustment of subsequent food intake in healthy women. European Journal Of Nutrition, 54(5), 803-810. doi:10.1007/s00394-014-0759-z
A snacking nation: 94% of Americans snack daily. (2015). Retrieved December 15, 2016, from http://www.mintel.com/press-centre/food-and-drink/a-snacking-nation-94-of-americans-snack-daily
Health Benefits of Edamame | Organic Facts. (2016). Retrieved December 15, 2016, from https://www.organicfacts.net/health-benefits/edamame.html
