Delicious Dorm Snacking for the Kitchen-less

When school starts and stress rises it’s easy to get swept up in late night junk food.  While the occasional late night study group pizza is okay, it can be pretty detrimental to your health if made into a habit.  I understand that when you’re in a pinch it can be hard to make the right choices, especially when the right choices aren’t as easy to grab as chips out of the vending machine.  So what’s a co-ed to do?  Get savvy with your snacking!

When it comes to buying snacks for your dorm, the most important place to look is the ingredient list.  Packaged foods are often chockfull of added fats and sugars, not to mention a whole host of other preservatives!  Still, it is possible that with a little ingenuity and a touch of forethought, you can have healthy snacks on hand for an in-room pick me up!

Your Delicious Dorm Snack List

1. Shake up some trail mix

Everyone likes their trail mix a little bit different—some people like a hint of sweetness, others prefer it salty.  So here’s a list of ingredients to pick up that will allow you to mix up your own!

-Nuts: look for almonds, sunflower seeds, flax seeds, and cashews

*TIP: Look for the words “raw” or “dry roasted”.  Also, nuts often have a ton of added salt, so try to find unsalted nuts. Or, if you like them salty and are mixing types of nuts choose one with salt and one without!

-Dried Fruit: blueberries, cherries, raisins, goji berries, apricots, strawberries, apples, shredded coconut (unsweetened)

*TIP: Dried fruit is naturally very sweet but many companies add sweeteners to their fruit—look for brands that are unsweetened!

-Dark Chocolate: the higher the percentage of cocoa the better!

*TIP: Break up a bar of dark chocolate into tiny pieces for a sweet surprise and an added energy boost from the caffeine in extra dark chocolate.

-Dry Cereal

*TIP: Dry cereal adds great texture! But try to choose one without too much added sugar—like Cheerios!

Remember, although trail mix is a healthy choice, it’s only healthy in moderation, like most foods.   Nuts provide healthy fats but they are high in calories.  Don’t be afraid of them though!  Just portion out a small handful of trail mix and you’re good to go!

2. Popcorn

Popcorn can be a great choice—if you know what to choose.  Look for small snack size bags or ones with less butter.  If you don’t have access to a microwave try to choose bags of pre-popped popcorn that say “Air popped”!  This means they have WAY less fat than other brands.  Plus, popcorn is a great snack to share!

3. Oatmeal

Small packages of instant oatmeal are a great way to get a filling, healthy breakfast or snack.  Go for plain oatmeal and add some cinnamon or sliced banana to cut back on the sugar that the flavored oatmeal adds but still have all the flavor! Plus, hot food will leave you feeling more satisfied!

4. Fruit

Fruit is a great choice for your dorm room! Apples, bananas, and oranges all keep well.  Smear a little peanut butter (look for brands without added sugars or hydrogenated oils) on an apple or banana and you’re good to go!  Just don’t buy too much fruit at one time or you run the risk of it going bad before you can eat it all!

5. Applesauce

Individual applesauce cups are proportioned, easy, simple, and delicious.  Opt for the “no sugar added” option to shave off a few extra calories.  Add a few sliced almonds on top and you have a delicious snack!

So, don’t fear those late night snack attacks or midday munchies! A healthy snack will be waiting for you in your dorm!

For another great snacking idea, try granola! Make some at home and bring it with you to school! Or maybe you can even talk your parents into making it and sending it to you in a care package!

Emily Hacker is an intern with College Lifestyles.  She is majoring in Psychology and minoring in Nutrition at the University of Southern California. She is currently obsessed with Trader Joe’s Almond Butter with Roasted Flax Seeds spread on a banana! Yum!!

Gym Etiquette for the Savvy Co-Ed

Sometimes it’s easy to feel lost in the gym. Between all the people and the crowded machines, here are my tips to keep it classy in the gym and always feel in the know!

Unspoken Gym Rules

1. The Space Between

Whenever possible choose a machine that isn’t directly next to someone else unless you’re friends. Yes, the gym gets crowded and sometimes it’s unavoidable but most people like to have their space when working out. So forgo your favorite elliptical just this once and give yourself, and the other people there, a little space. You don’t have to choose the treadmill at the other end of the gym; one space between is enough. However, if you hate the treadmill and there’s only one elliptical available—take it.

2. Keep it Clean

Now, if you’re like me, you sweat. I do! And I’m proud of it. I also have a great respect for anyone who sweats. However, it really grosses me out when people don’t wipe down the machines after they sweat all over them. It’s also very unsanitary and a really good way to pass around disease. So, before and after your sweat-fest wipe down the machine with sanitary wipes; most gyms provide them by the bucketful. If your gym doesn’t have them, ask at the front desk or put in a suggestion. It’s both courteous and important for your health.

Remember: Make sure to take sanitary wipes to the trash can after use. Most people let them pile up on the machines. Treat the gym with respect to keep it nice.

3. Leave No Trace

This is a simple rule about free weights—if you use them, put them back where you found them. Return all plates to the rack, they might be too heavy for others to lift.

4. Mind the Time

We’ve all been there—standing in line waiting for the next available elliptical machine…waiting. And waiting. Although this is already a rule in most busy gyms, when the machines are full, limit yourself to 30 minutes.

5. The Gym is Not A Locker Room

I always bring a bag with me to the gym and I’m sure you do too—mp3 player, water bottle, cell phone. Try to keep it to the essentials that you can keep out of foot traffic. If you do have a large gym bag make sure to leave it in the locker room. Locks aren’t too expensive and they are there for a reason. You don’t want to have to lug your personals around the gym, nor do you want other tripping over them.

6. Report It

If a machine is broken, report it to gym staff. This way they can fix it ASAP and put up an “out of order” sign. This will ultimately benefit all gym goers and be a big help to the staff.

After your workout, try Hillary’s suggestions for some awesome sancking suggestions!

Emily Hacker is an intern with College Lifestyles.  She is majoring in Psychology and minoring in Nutrition at the University of Southern California.  What’s in her gym bag?  Ipod, water, towel (very important), cell phone, and keys.  Simple

Take a Bite of Color

It’s the middle of summer (can you believe it?!) and I just ate the most delicious peach! It inspired me to write about fruit and the benefits of adding color into your diet. Summer is the perfect time to throw in a bit of color because so many yummy foods are in season!

Strawberries Raspberries Cherries

Oranges Peaches Mango

Pineapple Banana

Kiwi Green Grapes

Blueberries

Figs

Grapes Blackberries Plums

The more colorful your diet the more benefits you will reap. For example, adding blue means adding antioxidants, which prevent cell damage and help to remove free radicals from your system. Here are my favorite ways to chow down on summer fruit…

1. Smoothies

Few things scream summer more than a tropical smoothie! Making them at home allows you to control exactly what goes in (leaving out the sorbet or ice cream that smoothie stores typically add in)

My favorite combinations are:

Strawberry/Banana

Strawberry/Banana/Mango/Pineapple

Raspberry/Blueberry/Strawberry/Blackberry

Combine fresh or frozen fruit with fat-free or low-fat milk for added protein and you have a delicious summer treat! You can also make your smoothie with juice but watch out for added sugar!

2. Salad

Fruit salad is a delicious summer staple. What I love even more than that though is green salad with fruit in it. You might be thinking that I’m crazy but I encourage you to try my favorite (and ultra-simple) summer salad combination…

Arugula with Figs and Blueberries

Salad:

Arugula

Figs (washed and quartered)

A handful of Blueberries (washed)

Grilled Chicken (optional)

Goat Cheese (optional)

Dressing:

Extra Virgin Olive Oil

White balsamic vinegar (can substitute normal balsamic)

Fresh Ground Black Pepper

Place arugula in a large bowl. Add figs, blueberries, and chicken, if desired. Drizzle olive oil and vinegar over salad. Grind pepper to taste and toss lightly to coat arugula with dressing. Enjoy!

This salad has a very sophisticated flavor that will impress any guest or make a perfect meal just for you. The arugula is peppery, the figs are sweet, and the blueberries add a hint of sweet tartness. Yum!!

Go ahead. indulge, and take a bite out of color!!

Emily Hacker is an intern with College Lifestyles.  She is majoring in Psychology and minoring in Nutrition at the University of Southern California. During the summer she eats fruit at almost every meal!

Savvy Fitness Challenge #5: Just Dance

Nothing is more wonderful than letting go, giving in to the music, and dancing.  Dance is a great way to get moving and you can do it anywhere!  Plus, with temperatures rising, it’s a great way to exercise without leaving the comfort of the air conditioner.  Dance brings joy and I believe it is good for the soul.  Dance is celebratory.  You can dance with friends or alone, you can plan to dance or hold an impromptu dance party.  Dance is so expressive! It’s always an appropriate time to dance.

I encourage you to dance anytime you can.  It relieves stress and requires no equipment—you don’t even need music!  It may take a little bit of courage to let go and feel the music, maybe to feel a little silly, but I guarantee that once you do you won’t regret it.

Songs I’m Dancing To…

1. Not Myself Tonight – Christina Aguilera

2.  Summer Girls – LFO (Gotta love the throwbacks!)

3. Your Love is My Drug – Ke$ha

4.  Jar of Hearts – Christina Perri

5.  Any Way You Want It/Lovin’ Touchin’ Squeezin’ – Glee Cast

As you can see the music I dance to is varied and fun!  Dancing helps me stay in touch with both my emotions and my body.  I love to relieve stress by dancing.  Sometimes when I am stressed with school I simply play some music and dance it own even if it’s only for a minute or two.  It helps me connect to the world!

Emily Hacker is an intern with College Lifestyles.  She is majoring in Psychology and minoring in Nutrition at the University of Southern California. She loves to watch “So You Think You Can Dance” for dance-piration! Her favorite style of dance is lyrical/contemporary but she loves to do burlesque jazz!

Savvy Fitness Challenge #4: Cardio Blending!

You arrive at the gym, find your favorite elliptical right in front of the television, plug-in your ipod and settle in for your usual routine.  Sound familiar?  For most people, it does.  Doing the same thing in every workout keeps life simple.  This week here’s my challenge…

CHALLENGE:

Try a New Machine or a New Routine

You probably love your current routine (or more likely you’re bored with it and have come to resent it).  So maybe you’re excited about this weeks challenge!  And if you’re not your probably wondering why I’m challenging you to step out of your comfort zone.   Here’s why:  When you do the same thing over and over again you’re hindering yourself.  The human body responds to change.  The more you change your workout, the more your body will change with it.   The body responds amazingly well to confusion—the more confused you make your body, the more it has to adapt and use different muscles.

Here are my TOP 5 …

1. Try a new machine

This one is pretty straightforward.  If you usually use the elliptical, try the stationary bicycle or the treadmill.  And there’s a machine I bet you’ve looked at and always wondered about… the erg! (huh!?!) Also known as the indoor rower.  The erg (short for ergometer) is a total body workout if you do it right.  I should advise you that most people at the gym are “erg-ing” incorrectly and don’t even know it.  So I’ve included an instructional video from youtube to help you erg like a pro!

2. Use many different machines during your workout

This concept is also pretty simple but it will keep your mind more active during your workout and mix up your muscles.  If you normally spend 30 minutes doing cardio spend 10 minutes on 3 different machines! This is sure to keep your muscles guessing!

3. Try intervals

You may or may not be familiar with interval workouts, they are pretty popular right now (and for a good reason).  Intervals increase your fat burn and turn it WAY up! Doing intervals ensures that you will be burning fat long after you finish your cardio session.  So an interval is a short burst of hard work followed by a recovery period.  The point is to bring your heart rate up and down.  (This is also great cardio vascular conditioning!)  The reason I LOVE intervals is that they shorten the amount of time you need to spend in the gym.  Intervals have been shown to be equally as effective as long low cardio sessions.  If you’re a beginner to intervals I would suggest trying 30 seconds of hard work followed by 1:30 minutes of rest.  On a scale of 1-10, you would be working at a 8-9 for 30 seconds and at a 3-4 for 1:30.  As you begin to feel more confident or you feel this becoming easier, increase your hard work to recovery ratio.

4. Get outside

Check out my first Savvy Fitness Challenge for some ideas about getting outside.  Changing the terrain of your workout is also a great way to stir up some muscle confusion!

5. Try weight circuits

Weight circuits are AWESOME! Here’s why: They provide cardio and strength training simultaneously.  Now, why is this so great? …

FITNESS FACT: At rest, muscle burns more calories per hour than fat.  The more muscle you have, the more calories you expend just living.

I would highly recommend consulting with a personal trainer or fitness expert to find a routine that is a good level for you.  It’s very important not to do exercises improperly when you’re lifting weights.  If you can’t afford to do that, look for strength conditioning classes at your YMCA or community center.  Also, fitness magazine and other online resources can help you put together a routine that’s perfect for you.  Just search “Weight Circuits”! And if you’re worried about becoming bulky—don’t worry! You would have to do A LOT of heavy lifting to become bulky.  Weight circuits and other basic lifting will tone and shape your body.

So get out there, mix it up, and get the results you’ve been looking for! Be the change you wish to see.

What did you try this week?

Emily Hacker is an intern with College Lifestyles.  She is majoring in Psychology and minoring in Nutrition at the University of Southern California.  She gets bored really easily at the gym so she almost always combines at least two machines at the gym.  One of her favorite intervals is running hills on the treadmill!

Savvy Fitness Challenge #3: Time Change

My personal philosophy for fitness, especially if you’re just starting out, is to do whatever you can in whatever time you have. The more you exercise, the more addictive it becomes and eventually you will start to set time aside to workout. Fitness is a habit, just like brushing your teeth.

One of the most beautiful things about summer is the change in routine and the extra free time. So this week I challenge you to find time for fitness and mix up your routine.

CHALLENGE:

If you’re already in a routine… Try Exercising at Different Time of Day

If you’re not already in a routine… Try Exercising at One Time of Day

If you’re already in a routine…

If you’re happy with the routine you have, stick with it. I’m not one to try to fix what’s not broken. However, one day this week try mixing it up by working out at a completely different time of day. You might be surprised to find that you have more energy in the morning for example, instead of after work. Maybe you can push yourself a little harder in the morning. Or find that you like to workout in the evening as the sunsets when the air is beginning to cool down. If it doesn’t work for you, don’t sweat it and go with what works for you.

If you’re not…

To begin getting into a routine try working out at few different times to see what fits your schedule and what feels best to you. Before I was involved in athletics and had to figure out my own workout schedule, I would often leave my workouts until the end of the day but for me this often meant making excuses and avoiding exercise. Now, I know that working out in the morning is really what I love and what works best for me. Experiment with this. Maybe you find a class that you love taking in the afternoon or that yoga in the evenings totally zens you out. Have fun with it and don’t get down on yourself if it’s hard at first. I used to hate exercise; I never thought I would crave a workout. So for those of you just getting started, please remember my fitness philosophy.  Getting out of bed is half the battle Also, try motivating yourself with some of these adorable workout clothes!

FITNESS TIP: If you’re working out in the morning before breakfast try having a little snack, like a banana and a few raw almonds or a nutrition bar, to help get you through your workout. After so many hours without food your body needs the calories to function at its highest level. Without the snack you might find your energy to be waning pretty soon after you’ve started. I always have a morning snack 30 minutes before I begin to sweat! Experiment with your choices to find what makes you move and figure out what to  avoid, what weighs you down. 

Emily Hacker is an intern with College Lifestyles.  She is majoring in Psychology and minoring in Nutrition at the University of Southern California.  Though she loves to sleep in, working out in the morning puts her in a great mood for the rest of the day and leaves her with a great feeling of accomplishment!

Savvy Fitness Challenge #2: Get Some Shut Eye

For my last savvy fitness challenge, I suggested you get outside for your workouts.  So this week’s challenge may come as a surprise…

CHALLENGE:

Sleep More

I know, you’ve heard it a thousand times from your parents but sleep really is important.  Over the course of the semester you’ve probably accumulated quite a sleep debt balancing schoolwork and a social life.  Now, many of you may be headed into internships or jobs that don’t allow for flexibility in your sleep schedule.  Though you can never exactly “recover” or “pay back” the hours lost it’s still important to let your body recover from the strains of the semester.

Without sleep your body simply stops functioning properly—brain and immune function diminish, as does athletic performance.  When sleep deprived, the body reacts more slowly and the rate of recovery after exercise decreases.  Additionally, the body produces increased levels of the stress hormone.  It also decreases production of the hormone that makes you feel full so you’re more likely to overeat.  In short, sleep is essential to your health.

When you feel rested you can push yourself harder during workouts or even simply have the energy to workout at all.  So this week turn the alarm off, close the door, and turn out the lights—it’s time to get some shuteye.

Here are a few pointers to get a restful night and improve your health…

1. shoot for 7-9 hours every night

2. try to go to bed at the same time every night or at least have a routine before bed

3. if you have trouble sleeping, avoid reading or doing homework or watching tv in bed

4. limit caffeine intake late in the day

5. remember that sleep is as important to your health as eating well and exercising—make it a priority!

I love to drink honey vanilla chamomile tea to help relax me after a long day.  It always helps me get to sleep.  Or try creating your own spa at home to relax before bed! What do you do to sleep better?

Emily Hacker is an intern with College Lifestyles.  She is majoring in Psychology and minoring in Nutrition at the University of Southern California.  She also loves a good midday nap every once in awhile!!

Savvy Fitness Challege #1: Here Comes the Sun

The sun is shining and the weather is warm—no better time than to try my first summer fitness challenge!

CHALLENGE:

Exercise Outside

Exercising outdoors can be an exhilarating break from the monotonous routine of the gym. Many of you are home from school or have a lighter workload and I recommend taking advantage of the extra time to get outside. There are so many types of exercise you can do outdoors! Summer provides an excellent opportunity to make strides in your personal fitness or to get started in an exercise routine. (Also fantastic for working on your tan).

Grab a friend! Or Go it Alone! Either way here are my TOP 8 picks for the perfect outdoor workout for the savvy co-ed…

1. Hiking

For the adventurer in all of us hiking is a great way to get outdoors.  It’s fun for friends and pets alike.  Hiking can suit people of all fitness levels and can provide an escape into the wild.  If you aren’t sure if there are any trails in your area check out this awesome hiking site and enter your zip code. The website provides all the information you could possibly need such as length and skill level in addition to trail ratings by site members.  Remember, when you go hiking always tell someone where you’re going and how long you’ll be gone (just in case).  Don’t forget to bring water, sunscreen, and a hat!

2. Skating/Rollerblading

I bet it’s been a long time since you’ve thrown on a pair of skates but rollerblading can be a great form of exercise! It’s a good cardio workout and a fantastic way to shape and tone your legs. If you don’t own a pair of skates that still fit you (I know I don’t!), a lot of sporting good stores will rent them to you by the hour! Just don’t forget the helmet and kneepads too…

3. Swimming

The quintessential summer activity, swimming is a total body workout. Many community pools have already reopened for the season and lakes and oceans are calling your name. Grab goggles and a towel on your way out the door!

When you plan your workout try to incorporate many different strokes (i.e. freestyle, butterfly, breaststroke, and backstroke) in order to work different muscles.  The pool is a very versatile tool that can be used for swimming long distances or short sprints.  Try choosing a standard distance (like the 50m or 100m) and your favorite stroke (mine is freestyle!) and get your best time. Try again the next time you go and see if you can beat it!  Or try swimming relays or racing against your friends

Afterward reward yourself and lay by the pool to work on your tan.  Just don’t forget the sunscreen!

4. Running/Walking

For traditionalists, running and walking are both excellent choices for a great cardio workout.  They are adaptable to all levels of fitness and are a great way to explore any area (rural, urban, or suburban)!

Fitness Fact: Did you know that running and walking burn almost the same amount of calories during the time you’re actually working out? The difference is in the afterburn.  Running will ultimately create a greater caloric deficit.  So do whatever feels best to you!

Admittedly, running is not my favorite form of exercise.  If I’m going running I like to have a plan.  Try using my favorite running tool because you can find your neighborhood and you can plan a running route.  It’s pretty easy to use, it’s free, and it will tell you the distance of your planned run.  This way, I never have to guess! Another option is to track your runs afterward and see just how far you went!  Also, you can find suggested runs in your area that we’re posted by other running enthusiasts.

Whether you choose to listen to music or simply take in your surroundings, running and walking are the perfect alternative to a gym membership.

5. Organized Sports

Hate working out alone? Get a group together for an evening pickup game of basketball or any other organized sport.  They are a great way to socialize and laugh together.  Don’t take it too seriously, especially if not everyone is competitive.  My suggestions for some friendly competition?

-Basketball

-Volleyball

-Ultimate Frisbee

-Tennis

-Soccer

-Baseball/Softball

Also, look for meet-up groups in your area that may have semi-weekly games.

6. Water Skiing

For those who love the water, try water skiing.  It’s perfect for working on your upper and lower body strength.  Afterward get some sun and chill on the boat!

7. Bike Riding

Bikes are a great way to explore your city.  It’s a low impact form of exercise and can be an excellent cardiovascular workout.  It’s also fantastic for your legs and core.  Check around for cycling groups in your area. It can be a great way to meet people.

In your workout, try to incorporate hills and speed intervals.  These are great ways to boost fitness levels and increase calorie burn.

8. Jump Rope/Hula Hoop/Weight Circuit in the Park

If you have a local park, you have a gym.  You can use the jungle gym to do a bunch of exercises.  Try modified push-ups, pull-ups, and the monkey bars.  Do step-ups on the play equipment.  Incorporate jump rope, hula hoop, or sand sprints to get an extra cardio boost.  Get creative with your routine! You don’t need a gym membership to get fit.

Getting outside is a great way to make the time you spend exercising pass more quickly! No matter what you choose, try to get in at least 30 minutes if you can! But I always say that something is better than nothing so do whatever you have time for and do what works for you. I know that I will be out there hiking at least once a week to mix up my routine! And since I teach swim lessons, I’ll be in the pool almost everyday.

After all your hard work have a cookout with your friends! Try these suggestions from Liz's Dinner Series to create your perfect feast.

Follow my weekly fitness challenges to find a workout you really love!

What outdoor workout did you try? How did it go?

Emily Hacker is an intern with College Lifestyles. She is majoring in Psychology and minoring in Nutrition at the University of Southern California. She loves working out outdoors, especially hiking, to break from the routine of the gym!