Eating healthy not only helps us maintain our weight and feel good...and of course not gain those freshman 15lbs....
.......But gives us: Proper brain function, to stay focused in class and during our study time.
Do you ever feel tired half way through class, because you were on the go and grabbed something not so healthy (chips, cookies, soda)? Foods high in sugar, and simple carbohydrates spike your blood sugar very rapidly, and than drops twice as fast.
How can you avoid that?
PLAN AHEAD!
If you live in the dorms, you know that the dinning halls don't always provide the tastiest foods, and this will cause us to pick the unhealthy processed foods when rushing around. So, it is important to learn how to prepare easy fast on-the-go meals/snacks!
Lunch is my busiest time during the school year; therefore, I usually make sure to fix up a healthy salad, a protein (Black beans, Tuna, Tofu, Chicken, or Eggs). You can add 1/3 cup of Brown Rice, or Quinoa. & 1 Tbsp. of a low-fat creamy dressing, or Vinegar and Olive Oil. Most importantly drink enough water, I always make sure to carry a liter water bottle (I drink 3-5L a day).
What about a sweet tooth???
I will eat a small 100 calorie OhYeah! bar (Tastes just like a snickers, but less sugar, fat, carbs and more protein) or a fresh piece of fruit!
Useful dorm tips:
1. Buy baggies in the market with your M&G meal plan money!
2. Go into the devils green and stack up a plate with carrots, celery, red bell pepper, tomatoes and whatever vegetable you love and put them in baggies for the week. (Same with fruit).. That way you can make salads, and have fruits and vegetables to munch on, instead of always grabbing a high calorie bar, or chips.
3. If you buy a meal in the cafeteria that day...take some of the apples, oranges, bananas and save them for that week! (It saves money, and you get what you paid for!)
4. Grab some honey packets from Starbucks, or the market and use them to sweetened non-fat plain yogurt, oatmeal, tea, and more!
5. Drink lots of water! I buy the Liters, and fill them up around campus with the filtered water jugs!
6. Invest in a microwave, cheap rice cooker ($10-12.00). You can cook vegetables, rice, pasta and more in the rice cooker!
7. If you are able to go to the grocery store buy:
Grains (Grains are high in fiber, which helps with digestion.)
-Old fashion oatmeal, 100% Whole Wheat bread, Instant Brown Rice, Whole wheat tortillas, Blue Corn Tortillas, Instant Quinoa, Barley, whole wheat pasta, and Whole Wheat Pitas.
- You can buy instant brown rice at the store for $1.99,
or you can buy a six pack at Cosco!!
What about chips, or crackers??
Try Air-Popped Popcorn in the microwave!
Parmesan Air Popped Popcorn: (100 calories)
- 1 brown paper bag
- 1/2 cup of popcorn kernels
- 1 tbsp. of Parmesan cheese, and a dash of garlic powder
Place the kernels in the bag, and then fold over twice. Than, place in microwave for 2 minutes. Finally, season the popcorn, or enjoy plain!
Why Old Fashion Oatmeal and not instant oatmeal?
-The more processed the food you are eating, the less your digestive system has to do to digest the foods; therefore, you will be hungry faster with instant oatmeal and possibly overeat...
Also, the 2lb. container is only $1.99 and has more than 15 servings of 1/2 cup!
1 serving= 1/2 cup of oatmeal (150 calories)
My favorite Oatmeal dish is: 1/2 cup old fashion oats, 1/4 cup of frozen or fresh blueberries, and 1 Tbsp. of sliced almonds!
I have also tried sweetening the oatmeal with either 1 tsp. of honey, or adding 2-4 Tbsp. of a vanilla OhYeah! protein shake. & of course the occasional coffee.
Tip: (Try using the protein shake as creamer, it tastes amazing!)
Proteins:
- Lower Sodium Turkey Meat, Albacore Solid White Tuna (in the market at the dorms as well), Chicken, 90-96% fat-free red meat, or Extra lean turkey burger meat, tofu, and hummus.
- Beans: look for the Low-fat, Lower sodium: Black Beans, Garbanzo beans.
- Nuts: raw almonds, pine nuts, peanuts, walnuts, and peanut butter or almond butter.
(Try to buy peanut butter with less ingredients... more NATURAL!)
A healthy snack, or Breakfast (with a piece of fruit for breakfast)...
One piece of Whole Wheat bread, and 1 Tbsp. of natural peanut butter. You can add 1 tsp. of honey to sweeten the peanut butter!
You are probably thinking how can you cook the meat in the dorms with one kitchen, or limited time?!
PLAN AHEAD!
& invest in a Gorge Forman Grill....Shhhh!
(You can take it to the kitchen and use it too)
- Or if you want to use a pan, go in the kitchen and cook your chicken 3-4 days ahead and have enough for the week to put in salads, sandwiches, etc. For the beef, you can make taco meat and save it for the week to make whole wheat tortilla tacos, or taco salad!
& of course put your meats away in containers and refrigerate till you want to eat them!
Dairy:
-Low-fat milk, Almond Milk, Soy Milk, Non-Fat yogurts, non-fat plain Greek yogurts, or flavored. (Try to buy yogurt with less then 10g of sugar), Low-fat Cottage Cheese (Daisy is a great brand at stores, or shamrock is in the dorm market), low-fat cheese.
What can you do to make the plain yogurt taste better???
- 8oz. of plain non-fat Greek Yogurt with 1 tsp. of honey, add blueberries, strawberries, or blackberries..
- 8oz. of plain non-fat Greek Yogurt with 1 tbsp. of peanut butter and 1/2 an apple sliced. DELISSSH!
Our parents didn't tell us to eat our veggies for no reason...
The school year can tend to make us stress out between exams, and homework 24/7! We need to make sure we keep our immune systems up and functioning normally!
- (Invest in a 1=$10-$12.00 rice cooker, I steam all my veggies in there and it cooks them very fast!)
-Make sure you buy baggies, because this will come in handy
when your on the go and need a healthy snack to grab!
& no I don't eat that many carrots in one serving... I just buy in bulk!
Vegetables:
Always be willing to try new vegetables!
- Romaine Lettuce, Carrot Sticks, Celery, Kale, Beets, Tomatoes, Cucumbers, Zucchini, Squash, Bok Choy, Broccoli, Brussels Sprouts, Spinach .....and many more!
Preparation: you can buy bags of vegetables that steam in the bag while you microwave them, or use a rice cooker and dash some garlic powder, pepper, and sea salt on them for flavor!
Fruits:
-Apples, Oranges, Bananas, Blackberries, Strawberries, Raspberries, Mango, Papaya, Apricots, Tangerines, Grapefruits, Grapes and many more!
My favorite breakfast:
- 1 (100 calorie or less) Whole Wheat Waffle
- 1/4 cup of low-fat cottage cheese
- 1/4 cup of blackberries (or any berry).
- A dash of cinnamon
- If you want to sweeten the waffle use a 1 tsp. of honey or agave!
What about when your on the go and need a quick replenishment for your muscles, after a great workout?
- I usually put 1 scoop of protein in a baggie so I have it with me at all times...Just in case I don't have time stop and eat something.
OR
- I choose my favorite protein shakes from OhYeah! They are made with REAL milk, but they filter out the lactose; therefore, they are lactose free and easier on the digestive tract!
They have less then 4g of sugar, low carbohydrates, and a sufficient amount of protein to quickly repair the torn tissue from an intense workout!
Ladies: should drink the smaller shake that has 18g of protein.
Men: should have the bigger one that has 32g of protein!
You can also drink half and save it for the next day!
I hope you all enjoyed some helpful dorm tips, and look forward to reading more! :)
