Top 3 College Life Workouts

Whether you are living at home, in a dorm, or an apartment, these workouts can be done just about anywhere and are my absolute favorites. Check out your local library and see if they have these DVD’s and give them a try, or they can be purchased online.

Turbo Jam- This workout combines kickboxing and dancing. The infomercial may be cheesy, but the workout really does make you drip sweat. It makes you feel sore muscles the next day that you never knew you had. If you do try out these DVD’s, make sure you do the section titled “Learn and Burn,” as the instructor goes over technique and breaks down her “Elite 11” moves. My favorite section, “20 minute workout” uses the “Elite 11” and puts it into a fun, aerobic workout. If you are looking for a great ab work out, then “Ab Jam” is right for you. The best thing about this work out is that 10 minutes of it are standing abs and the other 10 minutes are on the floor. I LOVE the standing part, it really works the love handles! There are two other workouts in the collection, “Cardio Party” and “Turbo Sculpt.” “Cardio Party” is a 45 minute long cardio work out, which is just an extended version of the “20 minute workout”. I wore a heart rate monitor and burned an estimated 575 calories in this workout. “Turbo Sculpt” is a 40 minute weight lifting and toning segment and really reaches all your muscles.

Get Ripped! With Jari Love- Lifting light weights, 3 times a week can really reshape your body. In addition, muscle requires more calorie burn to work, so the more muscle you build, the more calories you burn when you are not working out! With this DVD, you do not bulk up, but gain strength and definition in all parts of your body. Each chapter works on a different body part. If you do the DVD in its entirety, it ends up being about 45 minutes long. Short on time? I suggest doing upper body and lower on alternating days so it only takes about 20 minutes a day.

Couch-Potato to 5-K- I have never been a runner, but I would like to be. This program breaks down training for a 5-K in 8 weeks. In a sorority? Plan a 5-K for a philanthropy event 8-10 weeks from now and get all your sisters to follow the program. Not only is it a great way to get healthy, but it promotes sisterhood as well. For more information go to the Couch Potato to 5-K schedule.

Need to implement healthy snacking ideas to your workout life? Check out Hillary’s post!

Katy is an intern for CollegeLifestyles ™. She will be attending Benedictine University in the fall and will try to stay on top of her workout schedule made on iCal.

CL’s Guide to a True Healthy Salad Bar Experience

While standing in a salad bar line and one of my favorite restaurants, I overheard quite the conversation.

Person 1: Yeah, so today is the first day of my diet, I am so glad there is a salad bar.

Person 2: Me too. I love how everything here is so healthy so I don’t need to figure out what I should or shouldn’t eat. (Placing gigantic spoonfuls of shredded cheese on top of iceberg lettuce)

Person 1: I know. Yay for salads and diets! (I am not kidding here people, this happened. Oh and by the way this person said this statement as she covered her salad with ranch dressing to the point that the greens could not be seen)

This conversation just makes me a little sad inside because I suppose I just assume that people should know by now that just because you can put it on a salad does not mean it is healthy for you. Of course, everything in moderation. (I love me some cheese) Next time you hit up a salad bar, follow these tips to get the best for your body.

Get your greens: The darker the greens, the more nutrients they have. Not ready to give up the iceberg? Bump up to romaine lettuce and you will increase your fiber intake to 13 grams per serving!

Vary the veggies: Try and add at least three color variations to the top of your salad. Make it pretty. My favorite: carrots, radishes, cucumber.

Pump up the protein: Add turkey, grilled chicken, or ham. Remember, one serving is about the size of a deck of cards! Vegetarian? Add beans: black, garbanzo, kidney.

Clear condiments: If you can see through the dressing, then it is probably a better choice than anything creamy. If you do want ranch, Caesar, or thousand island, put it on the side, dip your fork into the dressing and then stab at your vegetation. You will still get the taste with fewer calories.

Pair a great salad with one of Samantha’s refreshing drinks to keep it light and tasty this summer!

Katy is an intern for CollegeLifestyles. She is spending her summer celebrating the Chicago Blackhawks Stanley Cup victory!

How Do I Eat That? Series: Tofu

Due to a comment on the first edition of this series about greek yogurt, I decided to address Stephanie’s request about cooking tofu. Tofu is a vegetarian love and everyone else’s demise. If not cooked properly, tofu can be really chewy, spongy, and just an overall unpleasant texture. If you are feeling a little adventurous, try this recipe and I swear you will change your mind about tofu.

Tofu Parmesan

Ingredients:

14 ounce Extra-firm tofu block

1 cup Bread Crumbs

½ cup Parmesan Cheese

Pinch of Oregano

2 Eggs

2-3 tablespoons olive oil

1 Jar Tomato Sauce

½ up to 1 cup Mozzarella Cheese

Directions:

Preheat oven to 400

Slice tofu into quarter inch thick slices.

Place between paper towels and pat dry (this is an extremely important step, if you do not do this, the tofu will be that texture we do not want)

Add olive oil to a pan and allow to heat to medium

Dip tofu into egg

Mix together bread crumbs, a few shakes of parmesan cheese, and pinch of oregano.

Dip egg-coated tofu into bread crumb mixture.

Place tofu into pan with the heated olive oil to brown

Turn over and allow the other side to brown

Pour a layer of tomato sauce on the bottom of an 8 X 8 pan

Add your tofu pieces

Add more tomato sauce

Sprinkle with mozzarella and parmesan cheese as desired.

Bake for 20-25 minutes until cheese and sauce are bubbling.

Enjoy! I dare you!

Do you have a favorite tofu brand?

What do you do with tofu?

Katy is an intern at CollegeLifestyles ™. She is a senior at Illinois State University. She knows what bad tofu tastes like.

How Do I Eat That? Series: Greek Yogurt

Do you hear about foods or ingredients that are good for you, but not quite sure how to go about using them? I have decided to broaden my food horizon to provide you with the 4-1-1 on these “foreign” products. This week I bought Greek yogurt. Why? Because it seems to be a new craze and I wanted to know what the buzz was about. I did some research and found out that one cup provides 20 grams of protein. All you vegetarians (and meat eaters  ) out there take note! I now tried the brands, Oikos and Chobani in original and vanilla. Vanilla Oikos is my favorite so far. Now, I did not know what I was supposed to do with this stuff because I think it may be too tart to consume on its own. I have been adding it into my daily diet and I can honestly say that I have been missing out! Here are two of my favorite ways to eat Greek yogurt:

Pear Snack

Sliced pear, vanilla Greek Yogurt, sprinkle of splenda, sprinkle of cinnamon, tablespoon of almonds

Peanut Butter Mousse Dip

¼ cup vanilla Greek yogurt, 1-2 teaspoons of peanut butter. For dipping: sliced apples and bananas

Have you tried Greek yogurt? How do you use it?

Katy is an intern for CollegeLifestyles ™. She is a student at Illinois State University. She is excited to research new foods to incorporate into her new healthy life.

Spring is Here! Workout Outside!

With the weather finally changing to spring, it is time to quit being a couch potato. Winter months bring bodies to a sluggish stand still. What is better than getting outside and taking in the fresh air? It is time to get moving! You will feel more energized, rejuvenated, and relaxed if you take even 10 minutes of each day to soak up some sun. Tired of working out in a stuffy gym? Getting ready to bring out that sassy bathing suit for summer? Bring your workout outdoors for a change of pace, it may provide you with a new motivation!

Go for a walk/jog/run – Find a trail, track, or sidewalk and go for it! Make sure you have proper gym shoes!

Average calorie burn per 30 minutes: 150

Rollerblade – This is my favorite. I have the best toned legs from a summer of rollerblading to and from work and around my neighborhood. No squats or lunges necessary!

Average calorie burn per 30 minutes: 400

Bike Ride – Riding through forest preserve trails is great. There is a lot to look at and is extremely calming.

Average calorie burn per 30 minutes: 200

Basketball – Shooting hoops, playing HORSE, or a game on 2 on 2. Great for hand eye coordination and cardio (for me, chasing the ball in the street because I can never make a basket or get a rebound)

Average calorie burn per 30 minutes: 250

Tennis – Running after a tennis ball in short sprints is a great cardio workout!

Average calorie burn per 30 minutes: 300

Remember: When going outside make sure you wear your sunscreen, even on a cloudy day! Make it a point to put on moisturizer with SPF on your face to protect your skin!

How do you like to stay active outside?

Katy is an intern for CollegeLifestyles (TM). Sunshine makes her smile.

DIY Headbands on a College Budget

This week is my Spring Break and since I am not going anywhere I decided to hit up Woodfield Mall since it is about 5 minutes from my house. For those of you that don’t know, Woodfield is the largest mall store-space even compared to Mall of America. First on a quick rant, I am so thankful that the holidays are over because going to Woodfield is pretty much impossible between Thanksgiving and the end of January because of tourists (literally, by the bus load walking around with video cameras). Anyways, I was walking around the mall and every single store had fun headbands in the windows. I found one with a big bow on it that I really loved, checked the price tag, and then almost had a heart attack. $15.00. Um, what? Then add a little over 10% for sales tax and we are at $16.50 for a piece of plastic with a bow practically superglued to it. The more I thought, the more I realized, why can’t I just make my own? I googled plastic headbands and found out that you can get them in packs of 12 for around $6 or $7. Here are some ideas of how to dress up your headbands for practically nothing!

Go to the clearance section of you craft store. Look for fake flowers, ribbon, or sequins.

You can tie the ribbon into your own bow and attach.

If you go to the fabric section, they have bins of their scrap fabric. You can get these scraps for under a dollar and wrap your headband in any color or pattern.

Also, if you saw in Liz’s post about hair accessories, the snake chain elastic headband, that can be created at from your craft store too! Go to the area where they have ribbon spools and look for cording. They have tons of colors to go with any outfit. Pick your favorite and secure underneath your hair with a small safety pin.

How would you create YOUR headband?

Katy is an intern for CollegeLifestyles (TM). She likes shopping for accessories because they do not need to be tried on and always look good.

Chip and Dip Makeover

Chips and Dip. A staple at most family gatherings, parties, and in your cupboard when you get that salty/crunchy craving. Sitting with a bag of chips seems like a great idea until you realize that the bag is empty. Even worse, dipping those chips in delicious French onion or chili cheese dips makes it hard to stop eating them, but the calories can make you cringe. Making dips at home is also really inexpensive and great for a college budget. Try out one of these chip and dip alternatives to add flavor without the fat to your upcoming March Madness tournament get togethers and graduation parties!

Baked Tortilla Chips and Mango Salsa

1 ripe mango, peeled, pitted, and diced (Go here to see how to cut a mango)
½ medium red onion, finely chopped
1 jalapeno, minced (you can use the seeds if you want it spicy, omit the seeds if you want a more fruit flavor)
1 cucumber, peeled and diced
3 Tablespoons fresh cilantro, chopped
3 Tablespoons fresh lime juice
Salt and Pepper to taste

Combine in a Bowl and Enjoy!

Pita Chips and Hummus

1 (15 ounce can) garbanzo beans/chick peas, drained, reserve the liquid
½ teaspoon ground cumin
2 tablespoons lemon juice
3 cloves of garlic, minced
Jalapeno as desired

Combine ingredients in a blender (or Magic Bullet!) Add one tablespoon of reserved bean liquid and blend. Add more liquid if you want a smoother consistency.

Fresh Veggies or Baked Potato Chips with French Onion Dip

1 low-fat container of cottage cheese
1 package onion soup mix

Put cottage cheese in blender until smooth, stir in soup mix. Pour into a container and refrigerate for a half hour. Serve with your favorite dipping materials.

Katy is an intern for College Lifestyles ™. She is a student at Illinois State University. Spring break is in 3 days!

What IS a Serving?

Let’s be honest. Americans do not understand portions. When I traveled to Europe, I was apauled by the very teeny servings of soda and much smaller plates and even smaller amounts of food served on them. Here is the kicker: I was full when I got done. I think that as a country we are looking more for the value of a dollar instead of the value of our lives. I can get a double cheeseburger at fast food restaurants for a dollar and a grilled chicken sandwich costs about 4 dollars. In this economy you know what the average American is picking. Restaurants have completely distorted the reality of serving sizes. We typically eat three times as much as a standard serving size when we go out to eat! Then when we cook at home, our reference points are those that were set for us at those restaurants. Think about the last time you ate pasta at an Italian restaurant. That was abour 4 servings of pasta. You may not eat that many servings when you make pasta at home, but you will easily consume at least 2 servings when you would still be satisfied from just one.

Serving sizes can be really tricky. If you are trying to maintain a healthy lifestyle, it can be difficult to weigh and measure foods. After doing this for awhile, you can judge what a 3-ounce piece of meat looks like or one cup of cereal.

Here are some quick references to “visually weight and measure” your meals.

Fruit Serving: Baseball

Vegetable Serving: Bulb part of a Lightbulb

Meat: Deck of Cards

Cheese: 2 Dominos

Peanut Butter: Ping Pong Ball

Baked Potato: Computer Mouse

Bagel: Hockey Puck

Pretzels/Chips: One Cupped Handful

In addition, try following the Bikini Plate from SparkPeople. It is really simple and a great way to be sure you are getting the right calories from the right places!

Get a 9-inch plate. It must be 9 inches across or this will not work!

Envision a bikini top and bottoms and mentally divide the plate into these 3 sections (the two bikini top sections and then the bottoms)

In one of the bikini top sections, place your protein (meat, tofu, beans)- Keep in mind in a plate this size in this section, it will fit about 3 ounces of meat which is a serving!

In the other bikini top section, place your grains (rice, noodles, bread, etc.)

In the bikini bottoms section, fill with a vegetable or salad, or a combination of the two.

This is just a great way to learn about portion control and I can guarantee you will not go hungry!

Katy is an intern for College Lifestyles ™. She is a student at Illinois State University. She is bitter that spring break is in two weeks and it is still cold in Chicago L.

Shamrock Shake Makeover

With the hype of the Shamrock Shake at McDonald’s coming back just in time for St. Patrick’s Day and the obsession of these shakes by some girls in my microbiology lab, I have decided to create my own version of this minty treat. Mint is one of the foods on my absolutely will not touch list. I do not know what it is, but the smell of mint makes me ill. Anyways, I have made my version of the Shamrock Shake for a friend once before and she said it was pretty similar. Oh and on top of that my shake saves you 375 calories and 9 grams of fat.

Original McDonald’s Shamrock Shake (16 ounce): 550 calories, 13 grams of fat

Katy’s Awesome Alternative (approx. 12 ounce): 175 calories, 4 grams of fat

½ cup Breyers Double ChurnVanilla Ice Cream

¾ cup skim milk (or you can use vanilla soymilk for some added flavor)

¼ teaspoon peppermint extract

A few drops of vanilla extract

A few drops of green food coloring

1-2 cups of ice depending on how think you want it.

Throw all of the ingredients into the blender and serve! Add a few dark chocolate chips for an extra treat or swirl in some Hershey’s Chocolate Syrup. This make one serving.

Katy is an intern for College Lifestyles ™. She is a student at Illinois State University. She wishes McDonald’s would have white chocolate milkshakes.

Katy’s February Loves

1. Name: Katy

2. Be honest, did you watch the Superbowl? Yes, mostly because Reggie Bush and Drew Brees are fine.

3. Romantic comedy or love story? Romantic Comedy
4. Favorite ‘love’ movie(s): The Holiday, Love Actually

5. Love getting or giving Valentine’s cards? Giving!
6. My Valentine’s cards have to have the following cartoon characters? Hello Kitty or penguins
7. Chocolate or flowers? Lindt Truffles: Peanut Butter

8. Favorite flower: Yellow Roses

9. A great Valentine date would be: Ice skating in downtown Chicago and hot chocolate from the Ghiradelli cafe.
10. My favorite love quote: Love is… (fill in the blank)
11. Things that ‘make my world go round and I love’: My boyfriend, friends, family, and my new baby hamster
12. Favorite Winter Olympic sport: Figure Skating. I get nervous everytime they jump.
13. Anything else you love about February: My Birthday is TODAY! (2/9)

Katy is an intern for CollegeLifestyles(TM). She is disliking February because the weather teased her into thinking that there would be a snow day for her birthday and unfortunately that was not the case.

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