5 Easy Fast Food Fixes

In college there will always be late night Steak ‘n Shake runs, free pizza, and endless buffets, but here are five smart choices you can make to avoid any guilty indulging.

1.        When everyone orders the same thing, it’s okay to be different, or it’s okay to follow suit.  However, if you decide cheese fries and a shake are appropriate at 3am, keep in mind the effects your body will feel the next day.  Keep portions in check and enjoy a small sample of the greasy fare to keep your taste buds and waistline happy.

2.        When possible, go veg.  I typically always order a salad if it is on the menu.  Simply because I love vegetables, and I know it will fill me up.  Even if you order something unhealthy, it is smart to fill up on greens, so you will be less tempted to gobble up all of the unhealthy food.  Soup works too…just make sure it is broth and not cream based.

3.       Avoid beverage calories! We all know these add up quickly.  Milkshakes and smoothies average about 700 calories.  Frappuccinos and coffee drinks at Starbucks average about 300-400.  If you can sip water, diet coke, unsweetened iced tea at restaurants.  For Starbucks stick to skinny lattes.  My personal fave is a skinny vanilla with sugar free hazelnut.  In my opinion, it tastes better than the excess sweetness and fat the other drinks provide.

4.       Be observant and eat slowly.  Take small bites and enjoy what you are eating.  When out with friends, it is so easy to be laughing and talking and not paying attention to your food.  Before you know it, the whole plate is gone and you have nibbled off of a friend’s.  Stay aware.  If nursing a hangover, you will of course crave that greasy goodness, but drink plenty of fluids and try to look for lighter options.

5.       You don’t have to eat it all.  It’s okay to bag half of your food up and take it home.  Most of us, like myself, tend to feel guilty if we don’t eat all we are given at a meal.  Therefore, it’s a great idea to take half home for a meal the next day.  That way you aren’t wasting and you aren’t stuffing yourself silly either.

Jennifer Williams is a sophomore at Ball State University studying Dietetics.  She enjoys shopping at Urban Outfitters and spending time with her wonderful fiance Jarrett.

5 Snack Ideas to Keep Winter Cravings at Bay

1.        Jello Mousse Cups-60 calories of decadence…If you haven’t tried these  yet, get your hands on them…They definitely hit the spot when you are craving chocolate!

2.        Frozen Banana Soft Serve-Simple-Freeze a banana and blend to create a delicious ice cream-like treat…Add chocolate syrup or pumpkin for extra flavor.

3.        Strawberry Banana Apple Crisps-46 Calories per bag with only 6 grams of sugar and 2 grams of fiber..not bad.

4.        Air-popped popcorn topped with cinnamon and splenda or taco seasoning

5.        Low fat Hot Cocoa made with 2 Tbsp. Cocoa, water, a splash of milk, 2 packets of sweetener, and cinnamon or powdered creamer to taste.

Jennifer Williams is a sophomore at Ball State University studying Dietetics.  She loves shopping at Urban Outfitters and trying out new foods.

The Dish On a CL Intern: Jenn’s Fifteen Facts

Have a happy, healthy Thanksgiving!

With the leaves falling and air getting colder, it is a sure sign that November is here, which means Thanksgiving is coming right up.  Thoughts of pumpkin pie and my grandma’s turkey n dumplings instantly come to mind when I think of the holiday.  Giving thanks for great family and friends over a thanksgiving feast is what we all love, but what we don’t is the tight fitting jeans and food coma the next day.  Here are a few simple tips to stay satisfied while sticking to a healthy diet.   Yes it is possible!

1.        Watch your portions.  One scoop of mashed potatoes, deck of card size slab of turkey, and several spoonfuls of green bean casserole for example should be just right amount.  There is no need to double up on foods that you can eat on a daily basis.

2.        Pick one or two foods you love and enjoy them, but don’t stuff yourself.  Mine would probably be sweet potato casserole or dumplings.  I eat them both, but I eat small helpings and fill up on vegetables.

3.        Eat turkey.  Both light and dark turkey are known to have plenty of vitamins including iron, zinc, riboflavin, and Vitamins B6 and B12.  While skinless, light turkey typically has less calories and saturated fat, dark meat still contains these essential vitamins.

4.        Drink plenty of water and chew slowly.  While everyone is reaching for second or third helpings, you can savor your food and enjoy one plate saving hundreds of excess calories.  From experience, this is easier said than done, when you are with family, but keep in mind it is your body that you are feeding, not theirs.  We all have different needs, and it is okay to say no if you really don’t want to stuff yourself.

5.        Pumpkin Pie is the way to go.  Neither of these are low fat or low calorie, but pumpkin contains  fewer calories than pecan pie.  One slice of homemade pecan pie contains 503 calories vs. one slice of pumpkin pie, which contains 316 calories.  Pumpkin pie also provides a good source of Vitamin A, iron, and calcium.

Jennifer Williams is a sophomore studying Dietetics at Ball State University.  She loves sweet potatoes and spending time with family and friends on Thanksgiving.

Favorite Fall Treats

Fall is one of my favorite times of the year.  The weather is getting a bit chilly, and it’s time to break out some warm tea and blankets.   With fall, comes the holidays and tons of delicious food.  However, there are plenty of nutritious seasonal foods available to take part in.  Here are a few delicious fall treats that won’t break your calorie bank.

1.        Caramel Apples.

2.        Roasted pumpkin seeds.

3.        Pumpkin muffins.

4.        Smore’s

5.        Apple Cider

Jennifer Williams is a sophomore at Ball State University studying Dietetics.  She loves walking in the beautiful fall weather and dressing up for Halloween.

PB Lovin’ (Part Two-How to Eat)

Most people typically associate peanut butter with the good ol’ pb&j sandwich.  However, there are so many different ways it can be enjoyed.  Whether it be melted, mixed, scooped, or dipped, peanut butter can be used in a variety of ways.  Now that we know what types of peanut butter to get, here are a few of my favorite snacks that involve peanut butter.

1.       Mix it with plain yogurt.  One of my favorite ways to eat peanut butter is melted and mixed into plain, nonfat greek yogurt, such as Fage or Oikos.  You can top it with cereal, granola, or fruit for a great combination of healthy fats, grains, and protein.

2.        On waffles.  For breakfast, I love to make myself a waffle sandwich with peanut butter and banana slices.  It’s a great meal for when you are in a hurry and need something filling and portable.  You can also add jam or use it as a dessert with chocolate chips on top.

3.        On healthy desserts, such as vitatops.  Heaven in dessert form

4.        The classic: in oatmeal.  Whip up a serving of oats and swirl in your favorite peanut butter to liven up the taste.

5.        In a smoothie.  Mix in two tbsp. of peanut butter with some ice, add banana, light chocolate syrup, strawberries, milk, or yogurt for an extra sweet, healthy snack.

Jennifer Williams is a sophomore at Ball State University.  She loves fall days and skinny lattes.

Peanut Butter Lovin’ (Part One)

If any of you are like me, peanut butter is a much favorite snack, dessert, or meal.  Peanut butter can get a bad rep for being processed and loaded with extra sugar and fat, but it is actually very good for you in moderation.  2 Tbsp. is a serving size, which provides not only a good serving of healthy fats, but also many vitamins and minerals your body needs.  Peanut butter contains 8% dietary fiber, protein, vitamin E, Vitamin B3, and other minerals, such as calcium, iron, magnesium, and potassium.  Most of us think Pb&J when we think of peanut butter, but there are so many ways it can be incorporated into our diet.  Here are a few ideas to bring more pb into your life.

Step 1: choose your peanut butter.

There are so many types of peanut butter out there it can be hard to know which one to choose.  It all depends what you are in the mood for.  There are peanut butter substitutes with less calories and fat, flavored peanut butters, organic, reduced fat, etc, etc.  Here are my top five different types of peanut butters that represent the different variations out there.

1.        Best flavored peanut butter:  PB&Co Cinnamon Raisin Peanut Butter & PB Loco Chocolate Chip Cookie Dough

2.        Best peanut butter substitute:  PB2 or Better ‘n PB

3.        Best creamy peanut butter: Skippy Natural Creamy

4.        Best crunchy peanut butter: 365 Crunchy Peanut Butter

5.        Best natural peanut butter: Smuckers Organic Peanut Butter

Now you have some options, what to do with it? Look for Part Two of Peanut Butter Lovin’ next week!

Jennifer Williams is a sophomore at Ball State University studying Dietetics.  She loves grocery shopping and taste testing all of the free samples.

What We Love: Healthy Alternatives in Dining Hall Food

When you think dorm food, no one necessarily thinks nutritious, good for you foods, but recently dining halls have been working hard to incorporate the needs of all students.  At my college, for example, we now have organic, soy yogurt and milk options available, along with nutritional information for just about every food served.  I think it’s amazing that dining halls are willing to take a chance and purchase healthier foods that may not be “popular” by the average 19-20 year old, but are definitely better for our health.  I think it’s true when students see nutritious foods available, they are more likely to choose those over other unhealthy options.

It’s great that nutritional facts are available too.  I cannot say this for every college obviously, but it really makes eating healthy so much easier.  I can look up what foods there are, how much sodium, grams of fat, calories, etc. and have an idea of what I am putting into my body.  It is great for anyone with specific dietary needs or just any student curious to what calories are in dining hall food.

Here are a few new, healthy alternative products I’ve noticed stocking the dining hall shelves:

For dining hall food, these snacks are amazing finds.  I was so proud of my school for introducing Rachel’s products and Sabra’s hummus.  Dining Halls are really stepping it up, so make sure to look out for new, healthy alternatives around your college dining halls!

Jennifer Williams is a sophomore at Ball State University and a College Lifestyles (TM) intern.  She loves green grapes and listening to indie rock music.

Healthy Habits to Start the Year off Right

Most of you have already headed back to school and are gearing up for a new year at college.  With the rush of busy schedules and new classes, it can be easy to forget the importance of maintaining healthy eating and exercise routines.  There are plenty of steps you can take now to keep your mind and body healthy throughout the school year.

#1.  Don’t be lazy.  Every small bit of exercise you do throughout the day helps.  You’ve heard it a million times by now, but taking the stairs does help, along with walking to class, rather than taking the bus.  If you don’t keep your body in motion, your mind tends to follow, leaving your entire being lethargic.

#2.  Don’t skip meals.  Eat at normal times with normal portions.  Just because your friend is downing that extra large slice of pepperoni doesn’t mean you can do the same.  It’s important to keep food intake as normal as possible, so your body doesn’t get overloaded and weigh you down.

#3.  When you eat better, you feel better.  The types of foods you eat make all the difference in how your body feels.  Ever notice how when you eat a salad, you feel light and full of energy. When you eat greasy foods, such as cheeseburgers and pizza, you tend to feel tired and sluggish, which does not make for good study sessions.  Keep in mind that your entire body functions better with proper nutrients, so fruit and veggies are definitely a plus when it comes to keeping yourself operating at full capacity.

#4.  Plan your meals ahead of time.  Don’t wait until you are starving before you eat.  Plan out the type of food you want to eat ahead of time, so you are less likely to make poor eating choices.  Say you come back to your dorm starving.  You see the container of easy mac, and dive in without a care in the world.  Then you see some cookies, and munch away.  While packaged food is easy to get and easy to store, it is not healthy at all.  No matter how healthy you think it may be, packaged foods are loaded with chemicals and excess calories.  Plan a healthy meal and keep plenty of fruits, yogurts, veggie soups, and whole grain cereals/crackers stocked up.

#5.  Keep snacking to a minimum.  It’s easy to get carried away with snacking while you are busy, so if you must snack, don’t do it while you are studying.  Create a snack time and focus only on what you are eating.  That way you won’t look up and notice half the Oreos missing from the package.  Try keeping mostly healthy snacks such as, yogurt, dried fruit, nuts, granola bars, 100 cal bags of popcorn, etc. around to avoid extra temptation.

Jennifer Williams is an intern for Collegelifestyles (TM).  She is a sophomore at Ball State University studying dietetics and pre-med.  She loves bookstores and sipping hazelnut lattes.

5 Super Foods you can Find in any Dining Hall

Welcome to the life of Jenn, a returning college student on a mission to maintain a healthy lifestyle, while living off dining hall food.  I will be sharing my experiences with healthy eating, nutrition, tips, and tricks on living life to the fullest while in college!  Here are a few great food finds to boost your mind and body throughout those exhausting classes and busy schedules.  Dining halls are mostly full of greasy, cheesy, loaded with fat foods, but here are a few healthy lifesavers you can find in practically any dining hall.

• Salad.  Don’t be afraid to load up your plate with salad and veggies.  Just steer clear of full fat dressings and cheese.  Add plenty of veggies, such as broccoli, carrots, tomatoes, cucumber, etc. to keep your belly full.

• Grilled chicken.  Grilled chicken is a great source of lean protein.  Just make sure to ask if the cooks have added a special sauce or have cooked it in a mountain of butter.  See if you can get it prepared without the butter. Then add some fresh salsa on top for flavor.

• Peanut butter on whole grain bread.  Peanut butter is very satisfying and keeps you fueled throughout long study sessions.  Most dining halls have peanut butter sandwiches you can purchase or make yourself.

• Non-fat yogurt/greek yogurt.  If you can find greek yogurt in your dining hall, stock up.  Greek yogurt can contain as much as 15 grams of protein making a very satisfying snack.  If greek is not available, choose non/low fat yogurts, which still contain calcium that your body needs.

• Fresh fruits.  Dining halls usually keep a nice variety of fruits on hand.  You don’t have to settle for just an apple or banana.  Try to find kiwis, strawberries, grapes, or watermelon, which all provide plenty of nutrients.

Jennifer Williams is a sophomore at Ball State University, a College Lifestyles(TM) intern, and a laid back gal who loves hazelnut lattes and Urban Outfitters.