Power Up Your Workouts with Positivity

Let’s face it, after full days of classes, long lectures and group meetings, sometimes exercising is the most-dreaded item on our lists at the end of the day. It can be a bit difficult to get back into your exercise routine once at school again. Maybe you’re a freshman, and the gym is an unexplored territory to you. Well, don’t fret… whether you’re training for an upcoming race, shaping up for a soriety event, or wanting to tone up your triceps, I’ve got tips to make any workout worthwhile.

Staples for a Successful Workout:

1. Cute exercise cloths. Sporting a colorful top, clean pair of running shoes, or even a new pair of socks can have a positive effect on your workout (compared with wearing a frumpy, old outfit). If you do workout at a gym, remember to keep your attire appropriate for the public, and make sure it’s something you feel is comfortable and CLassy.

2. Keep your iPod fresh with exercise tunes specific for exercising. I don’t promote illegal downloading of music, but, by all means, share your legally-purchased tunes with you’re roommates — that’s what they’re there for, right? ; )

3. Adequate fuel + water. Always carry a stainless water bottle with you to class; that way, you don’t have any excuse to get dehydrated throughout the day. Also, check out this post for some savvy snack ideas to throw in your book bag.

4. Variety is the spice of life. Even if you excel at one particular sport, or have a favorite cardio machine at the gym, don’t be timid to try out a new physical activity. Cross-training will work muscles that may be hiding from you, and it can be so fun, too. Like to dance? Try Zumba! You think pumping iron is just for the fellas? Try a BodyPump class!

5. Wear a watch. Though it may seem like a small gesture, wearing a watch and/or heart rate monitor is a great tool to watch your athletic progress first hand (hah, pun intended!).

6. A positive attitude. Confidence is key! Even if you’ve had a stressful day at work/school, try to brush it off before getting into motion. While gearing up, blast some of your favorite jams and be appreciative that you’re able to move. Then put on a smile, and get sweaty!

– Exercise for strength, not skinniness. –

Fitness tips. Check. Fashion tips? Alexandra’s got you covered: 5 Items Every CL Girl Needs in Her Wardrobe

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Hillary is an intern at College Lifestyles and student of Food & Nutrition Communication at California State University, Chico. She’s sad this is her last article for College Lifestyles, though she plans to run by here now and again : )

Keep College Eating Peachy Keen

Classes may have started, schedules might be filling up, and the homework is more than likely piling up high. It may seem like autumn has fallen upon us, but you can still keep summer shining through your diet. Keeping your kitchen stocked with fresh produce will stretch out summer a few weeks longer. My personal favorite edible summer gems are peaches. They just scream summer!

At around 60 calories each for a medium-sized peach, the juicy fruit is loaded with essential minerals and vitamins like potassium and Vitamin A.

Talk a walk to the nearest farmers’ market with your new college friends and purchase a few peaches to snack on throughout the week.

Easy Peachy Keen Recipe Ideas

• Sliced peaches make for a perfect pancake topper.

• They’re also tasty added to a cold bowl of cereal, on top of creamy yogurt, or thrown into an icy smoothie.

• Try a spicy peach salsato munch on with multigrain chips.
• You could always make a peach pie– mmm!
• And for an extra sweet treat… how about a Snickerdoodle Peach Milkshake!?

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I hope your semester is off to a great start. If you still need a few organizational tips, Lana’s got you covered: CL’s Guide To Getting a Head Start On Fall Semester.

Hillary is an intern at College Lifestyles and student of Food & Nutrition Communication at California State University, Chico. Give her vanilla ice cream with fresh peaches, and she’s a happy gal.

Brain Food: The Savvy Way to Straight A’s

I recently received Miss Shelly Marie’s book, Eat Well & Be Fabulous, in the mail. There are amazing tips shared throughout the the entire easy-to-read book, but one thing that stood out to me were the facts about brain food. With school’s start just around the corner, it’s the perfect time think about how you’re going to properly fuel yourself through the fall semester.

Here are 4 smart tips to fuel your brain for the fall semester:

1. Fuel up.

• The brain, which accounts for 2% of our body weight, sucks down roughly 20% of our daily calories.  It demands a constant supply of glucose, primarily obtained from recently eaten carbohydrates (source).
• Confused thinking is often a symptom when glucose level become low.
• On the other hand, high glucose levels slowly damage cells everywhere in the body, including those in the brain.
• Also, high blood sugar, coupled with a cognitive task, is associated with elevated cortisol — a hormone known to impair memory in high doses. In other words, don’t get out the flash cards after that second piece of cake.

2. Become a grazer.

To optimize brain power, eat more frequent, smaller meals. The brain works best with about 25 grams of glucose circulating in the blood stream — about the amount found in a banana.

3. Eat lower GI foods.

• The glycemic index (GI) ranks foods according to how they affect blood glucose levels. For example, pretzels are high on the index, because they cause blood sugar to rise very quickly, while raw carrots have a low glycemic ranking; same with white sugar vs. agave.
• Carbs in lower glycemic food are broken into glucose molecules more slowly, thereby providing a steadier supply of energy to the brain. Low GI meals also tend to satiate hunger better.
• High fiber carbohydrates are relatively low glycemic, but combining them with fat or protein can slow absorption even more. Add some meat, tofu, or other protein to a piece of whole grain bread and the glucose absorption rate will be but a gentle bend. Turn the taste up a notch by topping it off with a little olive oil or pesto. Check out my easy, basil pesto recipe here!

Carrots ‘n’ hummus – yum!

4. Know your fats.

• Not all fats are created equal. Remember this: Unsaturated > Saturated > Trans
• People who eat diets high in saturated fat are more susceptible to cognitive deficits.
• The brain is 60% fat. While most people need to limit their fat intake, very low cholesterol levels have been associated with depression, aggression and anti-social behavior. A non-fat diet is not the way to go.
• Omega-3′s, an essiential fatty acid, are valuable in our diet, as they have been of assistance in treating psychiatric disorders. Though, it is easy to buy your Omega-3′s in the way of supplements, aim to get them from natural sources such as cold-water fish (salmon), seeds (hemp & chia), and nuts (walnuts).

Facts from the fabulous Shelly Marie, RD:

Eggs are the bests source of choline. Studies show choline is important in brain function & health. Whip up a scramble!

Top Brain Bosting Fruits: Apples, Blueberries, Grapes & Strawberries. Apples & PB make for a great between class snack.

It’s almost time for school! Check out Allison’s scholarly tips : )

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Hillary is an intern at College Lifestyles and student of Food & Nutrition Communication at California State University, Chico. Her favorite fuel for exam day is a banana with peanut butter – mmm.

Source of Information: Live Science

8 Healthy August Activities

I don’t know about you, but I can not believe it’s already August! How is it possible that we’re 8/12 through 2010 – crazy, no? August means a couple things for us college gals: 1) we must soak up the last of summer, and 2) we have to prepare for the semester ahead, another school year, our future. But before you dive head first into a pile of textbooks, try to fit in a couple of my suggested healthy August activities – summer isn’t over just yet!

1. Read a book for pleasure.

Not before long, we’ll be absorbed by heavy textbooks and page after page of reading assignments. Use these last few weeks to read a book for pleasure… say by the pool, in your sunny backyard, or at the beach. I’m anxious to dive into Eat, Pray, Love.

2. Turn summer berries into jam for sweet, inexpensive holiday gifts.

While berries and peaches are at the peak of their season, spend an afternoon making jam with a girlfriend. Tie jars with a simple ribbon, and you’ll have delicious gifts ready for when the holiday season comes around. Don’t know how to can? Look no further!

3. Check-in with the doc.

If you’ve spent the summer in your hometown, now is a great time to check-in with your doctor, dentist, and even the eye doctor. As soon as the semester gets rolling, it’s difficult to find time to squeeze in appointments. Go back to class with confidence with 20/20 vision and a sparkling smile.

4. Tune-up your bike for school.

We all know that wearing a helmet is important for bike safety, but don’t forget about having your bike tuned-up regularly for smooth sailing to class. Ask your bike shop if they offer a student discount — it doesn’t hurt to ask ; )

5. Plant an herb garden — indoor or outdoor.

Perhaps planting season has passed its prime, but there’s no reason why you can’t give growing a chance. Save a few dollars at the grocery store each week by planting an organic, mini herb garden — 1 pot is all ya need. Learn how to create one here.

6. Give your car a bubble bath.

Need something to do on this sunny August afternoon? Boycott the expensive car wash and scrub your wheels yourself. Doing it yourself can burn up to 280 calories in a single hour! Plus, it’s the perfect time to get your natural dose of Vitamin D — wearing your sunscreen, of course.

7. Recycle old school supplies.

Too many old binders and folders to know what to do with? Make room for new materials, but don’t toss the old. Donate your gently used school materials to teachers, after-school programs, or find an organization that will send them to less-fortunate children abroad.

8. Freeze farmers’ market fruit for smoothies all semester long.

There’s no need to buy frozen fruit at the grocery store this year. Visit your local farmers market this summer, pick up a few baskets of local, organic berries and then store them in your freezer for refreshing, healthy fruit recipes all year long. Go green!

There’s one last healthy thing you can do this August… make someone smile with a sweet post-it!

Hillary is an intern at College Lifestyles and student of Food & Nutrition Communication at California State University, Chico. She’s excited about making August the healthiest summer month of all!

On the Go Granola [Recipe!]

Are you moving into the dorms, or heading back to school soon? If you’re like me, you might be a little nervous about losing your healthy summer eating habits once you throw back on the book bag. Well, don’t worry! I have a delicious and nutritious snack that you can make before you head back to college. (I’d probably make a double batch, as I bet your roommates will be sneaking into your cupboard for a handful of this tasty stuff.)

Despite the cool temperatures around here this summer, I’ve been craving LOTS of cold cereal with fresh blueberries. I recently found a new granola that I like, Nature’s Path Agave Plus. After polishing off the box, I decided to make my own. Have you ever made granola? Oh boy, it makes the house smell divine!

Besides adding it to your morning bowl of cereal, granola is great as an afternoon snack on Greek yogurt, or on top of fruit (and veggie!) smoothies. It is absolutely perfect for us college gals on the go!

[source]

On the Go Granola

• 4 c. rolled oats
• 1 c. raw sunflower seeds
• 1 c. chopped pecans
• 1/2 c. unsweetened coconut
• 1/4 c. ground flax
• 2 tsp. cinnamon
• pinch of salt
• 1/4 c. + 2 T canola oil
• 1/4 c. + 2 T agave
• 1 T vanilla

Mix together the first 7 ingredients in a large bowl. In a separate, smaller bowl, mix together oil, agave and vanilla. Pour over oat mixture and combine thoroughly. Place onto a baking sheet in a thin, even layer. Bake @ 350* for 30 minutes, stirring ever 10 – be careful, it burns easily.

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Don’t forget to check out Emily’s recent article about coloring your plate with a rainbow of fresh eats.

Here’s to a healthy semester!

Hillary is an intern at College Lifestyles and student of Food & Nutrition Communication at California State University, Chico. She’s nuts about all things oats : )

CLassic S’mores Fit for the Healthy Co-Ed

Tonight my 6-year-old neighbor boy came knocking on our door to invite us over after dinner to make s’mores. Ignoring the fact that I’d just polished off a bowl of homemade banana softserve, I gladly accepted his adorable invitation. Really, who turns down s’mores on a relatively warm, Saturday night in July!?

When I got home from our backyard campfire, my tummy was two s’mores fuller, my old swim team sweatshirt was saturated with smoke, my toes were chilled to the bone, and I had terrible nostalgia of my childhood summer camping trips with my family to Ruth Lake — where every long day in the sun was finished with a community campfire and traditional s’mores.

I can’t think of many more things that scream summer like s’mores do. They may seem like an adolescent recipe, but let me tell you, even my 50+ year-old dad couldn’t get enough of them puffy marshmallow sandwiches tonight.

All that sugar got me to thinking… why oh why can’t a classy co-ed enjoy s’mores this summer to!? A backyard campfire is casual way to spend an evening socializing with new and old friends, and simple s’mores are an easy recipe that will please any guest.

CLassic S’mores

1 bag large marshmallows
1 box graham crackers
Hershey’s milk chocolate bars — you can never have too many!

Light a fire and let burn until flames have calmed somewhat. Place 1-2 ‘mallows on roasting stick — wood or metal — and roast until gooey in the center and golden brown. Place between two pieces of sweet graham with hunk of creamy milk chocolate. Enjoy… and don’t forget to lick your sticky fingers!

Healthified Version

several ripe bananas
1 batch of healthy, homemade grahams
dark chocolate

Place bananas (with peel) on the grill for 5 minutes on each side, or until peel gets dark. Peel bananas and scoop pulp out in a bowl. Pulp turns custard-like. Place 1-2T of grilled banana between 2 pieces of graham with a generous piece of antioxidant-rich dark chocolate.

* A smear of hearty-healthy peanut or almond butter would be a delicious addition, too!

Don’t forget to check out Kelsey’s advice for Becoming a Savvy Party Hostess with the “Mostest” before inviting your friends over. Wishing you s’more success this summer!  : )

Hillary is an intern at College Lifestyles and student of Food & Nutrition Communication at California State University, Chico. She thinks you are never too old or too classy for a classic s’more.

Savvy Summer Snacking 101

With busy summer schedules of work and travel, it’s easy to slack off on mindful eating and even easier for unhealthy snacks to make it into your cute summer tote. Whether it’s a calorie-dense piece of banana bread from the coffee shop, or a skimpy 100-calorie pack of highly-processed cookies or crackers, neither of these snacks are doing their job. It can often be a bit tricky finding the right balance for a mid-morning or mid-afternoon snack – is this too little or too much? Whenever you like to munch, make it meaningful. So, next time you’re reaching for a snack, keep these tips in mind: 1) snack on nutrient-dense foods (rather than “empty calories”), 2) power-up with protein, and 3) aim to keep your snack between 200-300 calories… after all, it is just a snack.

A snack food (commonly called a snack) is seen in Western culture as a type of food not meant to be eaten as a main meal of the day – breakfast, lunch, or dinner – but rather to assuage a person’s hunger between these meals, providing a brief supply of energy for the body” (source).

Instead of choosing that piece of Starbucks’ sweet banana bread (at a whopping 490 cal, 19g of fat, and 75g of carbohydrates), or that packaged bag of 100-cal crackers (a.k.a. air and preservatives that will do nothing to your hunger), choose one of my favorite nutritious, and of course delicious, snacks:

• 6 oz. non-fat plain Greek yogurt + ½ c. fresh berries

*Greek yogurt has 2x the amount of protein as regular yogurt and fewer carbs…not to mention its thick and creamy consistency – yum!

• ½ c. low-fat cottage cheese + ½ c. fresh fruit or chopped veggies

*Don’t’ forget July is National Blueberry Month!

• carrot & cumber sticks + 2-3T hummus
• 1 apple + 2T natural peanut butter
• 1 piece of whole grain toast + 1T natural peanut butter

*Nuts are a great-sources of hearty-healthy fats

• 1 pear + 2oz. sharp white cheddar
• handful of raw almonds + a few dried apricots
• Green Monster Smoothies

*Almond milk makes these great for those who are vegan and lactose-intolerant

I promise you that taking the extra time to prepare your in-between meals, rather than impulsively picking them from a vending machine, will benefit your health in the long run. Don’t take the easy way out. Fresh food = fresh energy!

Hillary is an intern at College Lifestyles and student of Food & Nutrition Communication at California State University, Chico. Her favorite summer snackage: Greek yogurt and organic homegrown blueberries – tart, yet sweet.

A Greener Bag of Groceries

It’s not a surprise to anyone that we are trying to make an effort to “go green”. It may seem like an impossible task to erase our footprint here on Earth, but if we each do our part, a healthier and cleaner future will be easier to come by. It isn’t difficult to see how the food industry has created a Big Foot-sized footprint in our environment. As classy college students, always on the go and looking for convenience, we certainly do our part in adding to the waste. There are countless ways that we, as savvy young women, can help reduce our impact on Mother Nature… and groceries are a simple place to start!

4 Easy Ways to a Greener Bag of Groceries:

1. Buy Local.

There are several reasons why one should strive to buy local food. One huge reason: Locally-produced food requires 17x less petroleum than does a diet based on food shipped across the country. Additionally, industrial food travels an average of 1,500 miles from farm to fork! Support your local farmers who don’t have to truck their food across the states (or across seas from a foreign county), all the while emitting CO2.

Check to see if there is a farmers’ market in town – or perhaps even on your college campus. It’s always an enjoyable weekend activity to stroll the market with your roommates and then make a nutritious and delicious meal with all your local finds.

2. Buy in Bulk.

It’s rather ridiculous how much packaging is used to transport and store food, from perishable to non-perishable items. One way to reduce the amount of bags and boxes brought into your home is by buying in bulk. Check out the bulk isle for an assortment of items from flour to nuts (and chocolate chips!), and even your favorite cereals. Not surprisingly, it is almost always cheaper to pack your products yourself, too!

3. Buy Organic.

Buying organic may not be the most budget-friendly for your typical college student, but the few extra pennies spent will save the health of our environment. Organic foods are those grown without the use of pesticides; whether fruit, vegetables, meat, or dairy, they are safer to eat, have more flavor, and their crops are less harmful to the environment. Think of all the imperative bug lives you’ll save : )

4. Bring Your Bags.

Paper? No thanks. Plastic? I’ll pass. Canvas? Yes please! This may be one of the simplest ways to a more eco-friendly trip to the store. By bringing your own bags, you are reducing the PVC emitted into the environment from minimizing plastic production, and are keeping our planet green – literally! – by saving a tree’s life. Not to mention, with all the cute canvas totes these days, you can walk home from the store in style.

Heaven forbid you forget your reusable bags, save the plastic bags and return them to the store on your next visit. Most grocers have a designated bag drop right outside the entrance.

Another Reminder: Walk, ride a bike, or at least carpool (1 car is better than 2!) with your roommates to the market. Burning a few extra calories never hurt anyone.

Also, check out Liz’s article for additional grocery shopping advice…

REDUCE. REUSE. RECYCLE.

Hillary is an intern at College Lifestyles and student of Food & Nutrition Communication at California State University, Chico. She enjoys strolling the local farmers’ market during the summer with her mom, and making huge salads with homegrown greens.

The Skinny on Smart Sushi Selections

The thing I look forward to most when coming home from college is eating lots and lots of sushi. While away at school, my college budget doesn’t allow for eating out frequently; therefore, I’m “deprived” of one of my favorite foods! Since being home for the summer, I’ve already lost count of how many sushi rolls I’ve consumed. Who cares? It’s healthy, right? Hold up… Although the Japanese diet is amongst the healthiest cuisines, sushi isn’t necessarily always the slimmest selection.

Whether you’re dining out at your favorite Japanese restaurant or picking up a roll at your nearest gourmet grocer, remember these tips for slimming up your sushi supper:

Start light. When I dine out at a sushi restaurant, I like to start with an appetizer before diving into my rolls. Instead of ordering a plate piled high with greasy tempura, I go for a cold and refreshing sunomono salad (cucumbers & vinegar), or a warm bowl of miso soup. Both options are low in calories and fat, making them kind to your waistline.

Go Green. Another popular accompaniment for a sushi meal is edamame (a.k.a. soy beans). In just a half-cup serving of shelled beans, you’ll benefit from 11 grams of protein, 9 grams of fiber, and 10% of the daily value for iron.

Skip the Salt. Without a doubt, soy sauce is one of sushi’s closest friends. Yet, with sodium levels off the charts, it isn’t so sweet to your stomach as it can cause unwanted bloating. If you can’t enjoy your roll without it, ask your server for light soy. Also, ordering your edamame sans-salt will allow you to control the amount of sodium as you sprinkle it on yourself.

Brown > White. Sushi rolls may be stuffed with anything from veggies to shrimp, and my favorite includes fruit and nuts! However, a roll of sushi isn’t itself with the signature ingredient: rice. For a skinnier dinner, order your rolls with “light rice”, or trade in the weighty white for nutty brown rice. With more fiber (plus additional minerals & vitamins), brown rice is ought to fill you up faster.

The Dish on Fish. Most people associate sushi with raw fish. I am a pescatarian (meaning I do eat fish), but I have never liked the idea of raw fish. I tend to stick to vegetarian rolls, and occasionally enjoy cooked prawns or salmon. If you are a fishy sushi lover, watch your intake as some fish have unsafe levels of mercury — the bigger the fish, the higher the mercury content. If you’re a fan of the big guy (a.k.a tuna), opt for Yellowtail.

“One reason yellowtail has lower mercury levels is the species is usually harvested at a younger age… Bigger tuna like bluefin and bigeye are warm-blooded. They need to eat more to keep up their energy, so the level of toxins in their systems tend to build up over time” (source).

However, you must not fear all fish. Fish, salmon in particular, is an excellent source of Omega-3 fatty acids. Health benefits of Omega-3’s include everything from help with anxiety and depression to cancer prevention.

After you’ve stuffed yourself silly with sushi, enjoy a piece or two of pickled ginger. Its most touted health benefit is its ability to aid digestion: it can help digest fatty foods (too much tempura?) and break down proteins.

When enjoying sushi this summer, I hope you’ll remember a few things: start simple, skip the salt, and save room for salmon.

Needing a post-sushi snack? Check out Kelsey’s ideas for smart summer late-night snacking.

Hillary is an intern at College Lifestyles and student of Food & Nutrition Communication at California State University, Chico. Her favorite sushi selection is a Dragonfly Roll: prawn, avocado, cucumber, carrot, cilantro, chopped macadamia nuts and a sweet chili sauce (with brown rice, of course).

CLassy Sassy Summer Salsas

Beach party. Park picnic. Backyard barbecue. Wherever you’re headed this summer, bring along a bag of chips and bowl of homemade salsa. You’ll be sure to be the star of the party. Salsas are so versatile… whether you like traditional or tropical, they pack a healthy punch and are perfect for outdoor dining.

Here are 3 terrific combos that will spice up any potluck plate:

Black Bean & Roasted Corn Salsa

• 2 c. whole black beans*
• 2 ears of corn
• ½ c. red onion, chopped
  
• ½ c. cilantro, chopped
• ½  jalapeno, finely chopped
• 2 T olive oil
• 1 tsp. cumin
• salt to taste

Roast corn over high heat until slightly charred, then cut from cob and add to a small bowl with remaining ingredients. Stir gently until combined.

* Black Beans are a great source of cholesterol-lowering fiber.

Avocado Mango Salsa

• 2 ripe avocados, diced*
• 2 ripe mangos, diced
• ½ c. red onion, diced
• ½ c. cilantro, chopped
• ½  jalapeno, finely chopped
• juice of 2 limes
• salt to taste

Combine all ingredients in a small bowl. Chill before serving.

* Avocados provide nearly 20 essential nutrients, including fiber, potassium, Vitamin E, B-vitamins and folic acid. They also act as a “nutrient booster” by enabling the body to absorb more fat-soluble nutrients.

Pineapple Salsa

• 2 c. fresh pineapple, cut into 1/2-inch cubes*
• 3 T thinly slivered fresh mint (you may substitute for cilantro)
• 1 to 2 jalapeno peppers (preferably red), seeded and minced
• 2 T fresh lime juice
• 1 T light brown sugar

Place the pineapple, mint, jalapeño(s), lime juice, and brown sugar in a mixing bowl, but don’t mix them until 5 minutes before you are ready to serve. Taste for seasoning, adding more lime juice and/or brown sugar as necessary.

* Pineapples are a great source of Vitamin C.

Pair your salsa with one of Samantha’s refreshing drinks to keep cool – enjoy!

Hillary is an intern at College Lifestyles and student of Food & Nutrition Communication at California State University, Chico. Her summer dream is to enjoy avocado mango salsa atop fresh fish tacos and sip strawberry margaritas at the beach.

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