Take That, Cardboard

This is it.  My last post before I start being a full-time college student again.  As I was hurriedly packing my bags and boxes last week (and stuffing them into the already overflowing Honda), I realized that I hadn’t blogged about one of my favorite dorm room foods yet – rice cakes.  I’ve heard it all – ew, yuck, tastes like cardboard, etc., etc.

But, picture this: whole grains, crispy, crunchy, and 35 calories per serving.  It sounds pretty perfect.  Add some of your favorite creamy or chunky peanut butter, and presto – a quick and delicious treat.  Since they keep longer than bread, they are a great alternative for a dorm room.  Go for the no salt or lightly salted varieties, and enjoy a lower sodium snack.  Click here for nutrition information on Quaker Rice Cakes: Lightly Salted.

Only two ingredients?  Check.

Versatile and easy to store?  Yup.

Relatively inexpensive?  That too.

Take that, cardboard.

Lora Werkmeister is an intern at College Lifestyles (TM) and a Food and Nutrition major at Youngstown State University.  She likes bargain hunting and is slightly addicted to peanut butter.

Gaining that Much Needed Experience

Readings, case studies, and research proposals are a great way to learn about your chosen field, but I am a firm believer in invaluable first-hand experience.  Besides looking great on your resume, experience enables you to learn more about a specific area and gain skills that can be applied in future jobs.  So how does one find such experiences?  Follow the tips below.

1. Look. A lot.
   It is pretty rare that someone comes to you offering the perfect, flexible, paid internship complete with college credit, relocation assistance, and complementary room and board.  For those fortunate enough to secure one of these opportunities, congratulations.  But an internship usually requires a great deal of searching and applying.  Start early, as many organizations have deadlines this fall for summer 2010 internships.  Use online search engines and try different words to find unique openings (i.e. summer nutrition internship, summer dietetics opportunity).  Try local branches of national organizations.  For example, local dietetic organizations often have connections in the community.  Don’t give up!  It takes time, but it will be worth the effort to find the perfect fit.

   

2. Network
   Never underestimate the power of friends, family, and professors.  Talk about your hopes and career plans.   Chances are that a friend of a friend of an aunt’s third removed cousin might know someone who could provide more guidance or even an “in” at a company.

   

3. Pick up the Phone and Volunteer.
   One of the hidden places for great experiences isn’t quite as hidden as you might think.  Volunteer opportunities can easily turn into experience gems.  If you are a current volunteer, ask the organization if you could volunteer in an aspect specifically related to your perspective career.  If you are not currently volunteering, call a local organization to see if they could use some assistance.  Ask to schedule a meeting to talk about the organization’s needs and how you can use your skills to help them.  These opportunities are usually unpaid, but can provide valuable experiences and great future networking opportunities.

Good luck! 

Lora Werkmeister is an intern at College Lifestyles (TM) and a Food and Nutrition major at Youngstown State University.  She likes bargain hunting and is slightly addicted to peanut butter.

Images: FreeDigitalPhotos.net

Packing Up and Planning for Next Year

It’s that time again.  Time to dig out some boxes in the basement, dust off those reference books, and pack up summer pictures for that trip to school.  Whether this is your first time packing up or you’re a seasoned veteran, here are five handy tips to make this process ten times easier (we’re dusting off our algebra too!):

1. Do Your Research!
   I know.  Research before classes.  While it might seem tedious, doing a little bit of work can help out in the long run.  For example, does your dorm bed need twin XL sheets or regular twin sheets?  Can you keep a coffee pot in your dorm room, or will you have to rely on a local restaurant?  Knowing what you can and can’t bring with you can save time and money while packing.  If you’re heading to an apartment this year, checking out meal plans and eateries on campus can still help (think packing that cute coffee mug for a quick stop at the campus breakfast bar).

   Both twin and twin XL sheets come in bright and fun colors.  Just check out these sheets from target.com:

   $11.99 – $29.99

2. Make a List
   A packing list?  As simple as it sounds, this can be a helpful tool when shopping for last minutes needs (don’t forget the toothpaste!) and repacking at the end of term.  Just keep track of all of the items that you purchase or take from home.  Use this when packing up at the end of term to make a new shopping list of items that you will need and wa-la: packing up next time will be ten times easier.
3. Recycle
   Have an old corkboard from an older sibling?  Find some worn-out frames in the attic?  Cover up the thumbtack holes with cute pictures and postcards from summer travels, and add a fresh coat of paint to those frames to get them ready for their new home.  Be creative and save some cash with makeovers from your own home.
4. Organize
   Whether you color-code or label, it definitely helps to be organized.  To avoid digging out the bed sheet from underneath the boxes of cereal (all whole-grain, hopefully) only to be left trying to guess where the fitted sheet is hidden amongst the pile of all-too expensive school books, pack like items together.  Place sheets, bedding, and pillows in one box, put school books and notebooks in another, and desk supplies in a third.  This way, you can completely unpack parts of your room and quickly move on to other areas.  Keep the labels on your boxes to help you stay organized while repacking at the end of term, making this possibly tiresome process a breeze.

   For storage options that can stay with you, check out these bins from target.com:

   
   $39.99

5. Start Early!
   I know I am always adding things at the last minute and stuffing those must-haves into tight corners of my already overflowing bags.  Start the packing-up process about one week in advance to give yourself enough time to shop, do laundry, and neatly store closet essentials.  Follow these tips, and get ready for a great year! 

Lora Werkmeister is an intern at College Lifestyles (TM) and a Food and Nutrition major at Youngstown State University.  She likes bargain hunting and is slightly addicted to peanut butter.

5 Tips to Make your Dorm/Apartment Happy and Homey!

Maybe you’re only in your dorm for a few hours a day or are only leasing your apartment for one year.  Nevertheless, you want the time you spend in your place to be yours: a place that is happy, comfortable, and totally YOU.  Here are 5 fast tips to decorate your dorm or accessorize your apartment perfectly:

1.  Say Cheese!

Pictures are great decorations.  They are inexpensive and can be easily changed
(with the help of a few good frames or boards).
Check out these from memory boards from Kay’sKrafts at www.etsy.com:

$25.99

$29.99

2.       Pillow-Fight

It might sound crazy, but pillows definitely help to make your space happy (and perfect for naps).  Whether you throw them in a corner, pile them on your bed, or display a few on a couch, pillows can convey style and personality.  Check out these pillows from target.com:

Xhilaration® Ribbon Pillow – Pink

$14.99

Home Samantha Scroll Decorative Pillow – Black (16×16″)

$16.99

3.       Posters

I love decorating my room with posters, and allposters.com is my favorite shopping spot!  You can even enter your e-mail address to get coupons and sale alerts.  Take a glance at these great deals:

$7.98

$7.99

4.       Rugs

A rug or carpet makes an unbelievable difference (especially in those dorm rooms!).  It’s hard enough to crawl out from underneath the warm covers to go to that 8 a.m. class – you don’t want to step on to the cold floor too!  Your local carpet store may have some remnants or carpet scraps at greatly reduced prices.  I found a scrap piece of carpet this way, and it fits in my dorm room perfectly.  Here is another great find (among many others) online at target.com:

Paisley Rug – Cherry (4’11″x6’10″)

$129.99

5.       Curtains

Classy and comforting.  Although your window(s) may be small, a cute curtain can spice up your room and add some character to those panes.  Here is a nice sheer curtain that won’t block too much light from target.com:

Xhilaration Ombre Window Sheers

$14.99

For a more dramatic look, check out this one, also from target.com:

Xhilaration Glazed Window Sheer – Purple (46×84″)

$14.99

Going pink?  Here’s the curtain for you from target.com:

Sheer Flocked Dot Window Panel – Pink (42×84″)

$19.99

Follow these 5 tips, and in no time, you’ll be able to call your new place home. 

Lora Werkmeister is an intern at College Lifestyles (TM) and a Food and Nutrition major at Youngstown State University.  She likes bargain hunting and is slightly addicted to peanut butter.

“Diets Do Not Work”

Imagine this:  You walk into a cute little bookstore and pick up a diet book.  The first three chapters are entitled Count Calories, Measure Everything you Eat, and Never eat Carbs, Fat, or Meat.

Would you really want to keep reading?

I know I wouldn’t.

 

Fortunately, the book I picked up, Eat Well and Be Fabulous: A Guide for the Modern-Day Woman by Shelly A. Marie, MS, RD, LDN, avoids all of these and focuses on healthy eating.

That sounds much better.

With the help four women, Whitney, Anna, Alicia, and Cassie, Shelly Marie explains her simple 3×3 rule for eating and names her favorites from each food group.  Wondering how to put those individual foods together?  Never fear – recipes are also included!

Too busy to prepare meals during the day?  Check out the 1-minute, 5-minute, and 10-minute meal ideas that incorporate a variety of foods – and Shelly Marie will help guide you through making the shopping list too!

Click here to check out Eat Well and Be Fabulous: A Guide for the Modern-Day Woman by Shelly A. Marie.

And, by the way, breakfast foods work for lunch and dinner.

Lora Werkmeister is an intern at College Lifestyles (TM) and a Food and Nutrition major at Youngstown State University.  She likes bargain hunting and is slightly addicted to peanut butter.

Movie Munchies

Planning a movie night?  Going to catch the latest flick at the theater?  Staring longingly at the high-priced, sugary, buttery foods at the concession stand?  Never fear!  Here is a great, fool-proof munchie mix that you can make ahead of time or put together during the previews:

1.     Cereal
Call me crazy, but cereal is one of the greatest inventions ever.  Grab your favorite whole-grain cereal (Honey Nut Cheerios are my personal favorite), and toss a cup into a large bowl.

2.     Whole-Grain Crackers
Whole-grain goldfish crackers are simply delicious; no matter how old I get, their smiles are irresistible.  Add a cup of these (or your personal favorite whole-grain crackers) into the bowl.

3.     Almonds
Perfect for that quick, satisfying crunch, unsalted or lightly salted almonds are a great source of protein to help keep you full for the entire film.  Measure out about a ½ cup, and add to the mix.

4.     Fantastic Fruit
Raisins?  Craisins?  Dried pineapple?  Put a ½ cup of your favorite dried fruit into the bowl.

5.     Sweet Treats
To satisfy that sweet tooth, add a ¼ cup of M&Ms for a punch of color and some chocolately goodness.

Mix together.  This quick recipe makes two servings, so share with a friend (or two!).

Enjoy the movie (and the munchies)!

Lora Werkmeister is an intern at College Lifestyles (TM) and a Food and Nutrition major at Youngstown State University.  She likes bargain hunting and is slightly addicted to peanut butter.

The Perfect Crunchy Cracker

Crunchy.  Slightly salty.  Bite-sized.  Healthy.  Whole grain.  Less than 5 ingredients.

Sound impossible?

Meet the Triscuit.

Made by Nabisco, Triscuits have a simple ingredient list: whole wheat, soybean and/or palm oil, and salt.  THAT’S IT.  To make this little cracker even more desirable, it boasts 3g of fiber in just six crackers.

To be honest, I was prepared for the dry, cardboard flavor that typically accompanies ‘healthy’ crackers.  As I scrunched up my face and took my first nibble, I was pleasantly and astonishingly surprised.  It was delicious.  I would like to be able to say that my mouth was filled with crunchy, salty wheat, but that nibble was pretty small.  After eating several crackers in succession I had to stop myself.  There has to be something bad about them.  Full of sodium?  Nope – only 180mg per six crackers.  Dripping with saturated and trans fat?  No again.  Hidden preservatives and flavors?  None uncovered.

Have we discovered the perfect cracker?  It’s quite likely.   Not quite convinced?  Check out over 80 recipes with this whole-grain wonder at nabiscoworld.com and enjoy.

Lora Werkmeister is an intern at College Lifestyles (TM) and a Food and Nutrition major at Youngstown State University.  She likes bargain hunting and is slightly addicted to peanut butter.

More fudge brownies! Or, um, Carrots…

Eating a healthy diet may lengthen your life, according to a study published in the July issue of The Journal of Nutrition.  This study included over 350,000 men and women and assessed risk of death with possible links to diet.  Participants were evaluated on individual intake of fruits, vegetables, low-fat dairy, whole grains, lean meat and poultry, and fat.  The results?  The individuals who received higher scores (more closely followed the USDA Dietary Guidelines for Americans) were more likely to live longer.

That means more fudge brownies for me…or, um, carrots.

In reality, fudge brownies can be a part of a healthy diet (just not the whole pan at once!).  Mixing up foods and eating a variety of foods are key components for a healthy lifestyle.  It can be hard to keep track food – I can’t even remember what I ate for breakfast yesterday!  So, I checked out some sites to help, and here are my favorites:

MyPyramid Menu Planner

Developed using the USDA Dietary Guidelines, this site (click the link above) allows you to search your favorite foods and plan out daily meals with the help of the dietary guidelines.  Adjusting the amount of and removing foods is simple and easy.

MyPyramid Plan

Just want to check out some recommendations?  For more help with choosing a variety of foods from each food group while checking out how these relate to the USDA Dietary Guidelines, try the MyPyramid Plan.

Tips and Resources

Overwhelmed?  Click ‘Tips and Resources’ for some easy tips to help make healthier choices, including tips on label reading and snacks, and keeping food safe.

These sites do not replace professional advice, but they can be helpful (and fun)!

Now…to find out how many brownies I can eat…

Fireworks, Friends, and FOOD

As we prepare to celebrate all aspects of Independence Day, we may find ourselves searching our wallets and purses trying to come up with a way to purchase that fancy edible display of red, white, and blue in the store.  Have no fear!  Here are some quick and easy ideas for celebrating that go easy on the cash!

Red, White, and Blue Fruit Smoothie from allrecipes.com

Ingredients:

• 1/2 large banana, cut into pieces and frozen
• 2 large fresh strawberries, rinsed and sliced
• 1/4 cup blueberries
• 1/2 cup milk
• 1 teaspoon vanilla extract
• 2 tablespoons vanilla yogurt
• 2 ice cubes

Directions:

Place the banana pieces, strawberries, blueberries, milk, vanilla extract, yogurt, and ice cubes in a blender. Blend until smooth.

Red, White, and Blue Finger Jello from recipegirl.com

Ingredients:

• Two 3 ounce boxes red Jello
• Two 3 ounce boxes blue Jello
• 4 envelopes Knox unflavored gelatin
• One 14 ounce can sweetened condensed milk
• boiling water & cold water

Directions:

1. In a medium bowl, mix one box of red Jello with 1/2 envelope of unflavored gelatin.

Add 1 cup of boiling water and stir to dissolve. Cool to room temperature and pour into a 9×13-inch glass pan. Refrigerate for 15 minutes (make sure that your refrigerator is level, or your Jello will come out uneven-looking).

2. While first layer is setting, prepare white layer. In another bowl, mix

sweetened condensed milk with 1 cup of boiling water. In a separate small bowl, sprinkle 2 envelopes of unflavored gelatin over ½ cup of cold water. Let stand a few minutes and then add ½ cup of boiling water to dissolve the gelatin. Add to the milk mixture and stir to combine. Cool to room temperature. Pour 1 cup of this milk mixture over the first layer of red Jello. Refrigerate for 15 minutes.

3. While white layer is setting, prepare blue layer. In a medium bowl, mix one box of blue Jello with ½ envelope of unflavored gelatin. Add 1 cup of boiling water and stir to dissolve. Cool to room temperature and pour on top of white layer. Refrigerate for 15 minutes.

4. Repeat with red layer, another cup of the white layer and then finishing with a blue layer on top. Refrigerate for 15 minutes after adding each layer.

5. Let Jello set before cutting. Use a sharp knife to cut, and then use a metal spatula to slide underneath the Jello and scoop out Jello squares.

Yield: About 40 pieces

Happy Fourth of July!

D-lightful Breakfast Sandwiches?

Does your mouth water at the smell of succulent sausage frying in a pan?

Do you crave melted butter brushed delicately over the peaks of a toasted English muffin?

Do those delicious fast-food breakfast sandwiches make you weak in the knees?

Do you need something that is quick and easy for breakfast?

Hello, Jimmy Dean D-lights.

This crafty sandwich packs turkey sausage, egg white, and cheese on a whole-grain muffin with

1/3 fewer calories and less than half of the fat of the leading breakfast sandwich, according to the Jimmy Dean website.

Kept in the freezer, these handy sandwiches take about 2 ½ minutes to heat.  Keep them in the refrigerator, and the heating time is reduced to just over 1 minute – perfect for that grab-and-go breakfast before class or work (that doesn’t involve a stop at a fast-food restaurant).

Since they can be purchased in smaller packages (around $6.50 for a package of four sandwiches), they are perfect for a small dorm or apartment freezer.

Even better, the protein in the cheese and egg whites and the 5 grams of whole grains will help to keep you full until the next meal.

Now that’s pure D-light.

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