Meet CL Intern Kacie Sanderson!

Name: Kacie Sanderson

Position: Health and Living Writer

University: Michigan State University, Go Green!

Organizational Involvement: Michigan State University Food and Nutrition Association

Pets: Three Cats- Lily, Mila, and Rocky

Nickname: Kac or Liz (my middle name is Elizabeth so my sister calls me Liz)

Dream Job: Researching nutrition and dietetics, working with diabetes patients, or starting my own nutrition counseling  service

Favorite color: Purple and Turquoise

Favorite candy: Reese’s Peanut Butter Cups

Favorite movie: Transformers or Footloose(1984 and 2011)

Favorite cuisine:Italian and Mexican

Favorite season: Fall

Coffee vs Tea : Coffee

PC vs Mac: PC

Coke vs Pepsi: Coke

Stripes vs Polka Dots: Stripes, but I love my polka dot TOMS!

 

3 words to describe me: Friendly, Creative, Athletic

3 words to describe my style: Layed Back, Colorful, Girly

 

You will find on my desk: Computer, Coffee Cup, Books, iPhone

You will find on my DVR/Tivo: Glee, Vampire Diaries, Pretty Little Liars

You will find on my Ipod: Country, Folk/Indie, Alternative Rock, Hip Hop

You will find in my refrigerator: Lots of Fruits and Veggies,Coffee Creamer, Salsa, Arizona Iced Tea

 

I am have a slight obsession with:  Bigby Coffee ( pumpkin spice latte)

I dislike: Disrespectful people

 

My friends would say I am: Honest, Loyal, Caring, and Thoughtful

I am most happy when: I am with my family and friends

Most people are surprised to know I: I have been dating my amazing boyfriend for over three years!

 

A classy co-ed is: Confident , respectful, presentable, intelligent, friendly, and unique. They represent themselves and things they stand for in a positive way. They have a positive influence on their community and school, and they always strive to be the best person they can be!

 

 

Kacie Sanderson, Health and Living Writer at College Lifestyles. She loves healthy food, coffee, magazines, the Spartans, and the beach!

Meet Jess!

 

Name: Jessica Randall

Position: Health & Fashion Writer

University:Northern Virginia Community College and George Mason University
Major: Community Health
Organizational Involvement: (hope to join) Alpha Xi Delta
Pets: dog, cat, birds
Nickname: Jess
Dream Job: a nonprofit working to pass healthy legislation or with the Department of Health and Human Services, Food and Drug Administration, or World Health Organisation

 

 

 

Favorite color: navy or prussian blue

Favorite candy: Ferrero Rocher and Heath bars

Favorite movie: Lord of the Rings (all of them!)

Favorite cuisine: Japanese, Mediterranean

Favorite season: spring/summer

PC vs Mac: PC

Coffee vs Tea: both!

Coke vs Pepsi: Pepsi
Stripes vs Polka Dots: polka dots (ironically—>)

3 words to describe me: fun, friendly, and smart
3 words to describe my style: preppy, classic, and cute

 

 

You will find on my desk: planner, sticky notes, printer, mug, pens

You will find on my DVR/Tivo: N/A

You will find on my Ipod: Owl City, Adam Lambert, Maroon 5, Mozart, The Cure, Culture Club, Marina and the Diamonds, Lewis Black, Mika, Bon Iver, Bach, Daniel Bedingfield, MGMT, Neutral Milk Hotel (yes Ashley )

You will find in my refrigerator: coffee creamer, fresh fruit and veg, cheese, sandwich meats

 

I have a slight obsession with: Kate Middleton

I dislike: dishonesty, laziness, and traffic

My friends would say I am: creative, witty, intelligent (thanks Stefanie! )

I am most happy when: I’m learning something new.

Most people are surprised to know I: used to think running was a complete waste of time.

A classy co-ed is: diplomatic, calm under pressure, friendly, fair, and kind

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Jessica is a Health & Fashion Writer at College Lifestyles (TM). She is currently pursuing studies and a career in health policy. She likes running, looks forward to finishing her summer reading list, and hopes to fit in some much needed pool time!

The Intern Dish: My Marathon Story

At the beginning of this year, I had set the goal for myself to run a marathon. I had already raced in several 5Ks, a 10K, and trained for (but was too injured to race) a half marathon. So, naturally, the next step was to jump into the great big pool that is the marathon. 26.2 miles of mental and physical toughness and hours on your feet. January 2 was my starting date and for the next 16 weeks I dedicated myself heart and soul to my training schedule, which was a combination of plans from Runner’s World magazine, running blogs, and a name that is synonymous with running, Hal Higdon. Throughout my nearly 4 months of training, I never missed one workout or run, and I came to learn a lot about running, life, nutrition, and fitness:

- Choosing the right race can be just as important as choosing the right training plan. I chose the Lansing Marathon because it’s local (literally right down the street from Michigan State University), and fairly small. Some people like the excitement of running with 15,000 other runners and spectators along every square inch of the route, but it’s all up to you! Also, this was an inaugural race, which can make some people worry, so you may want to look into a more established race like Chicago, Detroit Free Press, or any of the Rock n’ Roll marathons held around the country.

- Do more than just run. Yes, it is important to get all of those miles under your belt/feet, but cross-training and strength training are equally important. I did full-body lifting 2-3 times a week and rode a bike 2 times a week in addition to running 5 days a week.

- If you’re just hoping to finish, then focus more on the time spent on your feet than on the total mileage. I went in with a specific finishing time in mind (which I met!) and so incorporated speed workouts and interval runs into my plan. I also did easy runs twice a week and one long run each week to build endurance.

- Chances are, you won’t be running a full 26.2 miles at once before your race… and that’s OK. The longest training run I had was 21 miles and that’s proof positive that you can do it even if you have never run that distance before. That’s not to say that it won’t be hard, but half of endurance running is the battle going on in your mind. By that time, your mind will have to be stronger than your body to keep you motivated and moving forward.

- Don’t be afraid to walk. I intentionally went into the race with a run/walk plan that I had been following on every training run. Even with walking, I still met my goal time, which just goes to show that you do not have to run the entire way in order to race. Your running muscles will thank and reward you for giving them a little break and letting your walking muscles take over.

- NOTHING new on race day. Clothes, fuel, shoes, water timing, should all ideally by the same on race day as it was in your training. I wore shoes that had a couple hundred miles on them, but still far from needing to be retired and clothes that kept me warm and had been worn before with no problems. I also carried a handheld water bottle with me and brought my own Gatorade G2 mix with me so that I was getting carbs while I run. You will have to ingest calories in some form for a race this long. I have a sensitive stomach, but many other use gels, beans, and chews for energy while running.

- If you can, get family members to come and stand along the 17-20 mile mark. This is when many runners experience what is called “hitting the wall”. The glycogen stores in your body are depleted and muscles are starting to ache. Having a cheerleading team right when you need them will help motivate you to finish up the last few miles. I brought a cell phone with me and sent my family text messages with my mileage so that they knew where I was and when to expect me to cross the finish line.

- Expect the unexpected. No matter what you do or how much you plan, know that there are things that you cannot plan for. Number one being Mother Nature in all her glory. There was intense wind blowing all of the runners back for my race and there’s just nothing you can do to prevent that, so try and train in all conditions: rain, snow, heat, cold.

- It is worth it. I cannot adequately express the emotions that came over me when I finally sprinted across the finish line and received my medal. When you finish, I can only compare it to feeling like you belong to something bigger than yourself, and having both of my parents there to see me finish was the icing on the cake.

If you have ever thought that you can’t complete a marathon, stop thinking that. Start with a 5K, then a 10K, then a half marathon, and then a full marathon. You don’t have to run the entire thing and you don’t have to do it alone. Find a friend or a group of friends and train together. Just remember, don’t ever compare yourself to anyone but yourself. Fast for you may not be fast for someone else, and that’s OK! Only 1% of Americans can say that they are a marathoner, and now so can I.

You can read my race recap on my blog here and check out my training plan with weekly updates.

Run classy.

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Ellen Ratliff is a Senior Health Writer at College Lifestyles ™. She is a junior at Michigan State University, majoring in Dietetics with a specialization in Health Promotions. She completed her first marathon in 4:05 and plans on running in several half marathons later this year.

 

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Exclusive Interview with Aubrey of italktofood

Aubrey King is the vibrant author of italktofood, a blog discussing everything from culinary school, weekend adventures, and living a healthy and full life. Everything from her colorful salads to birthday cake popcorn are drool (and pinterest) worthy. Her passion for life, food, and balance are so apparent throughout her daily posts, I love when she pops up in my Google Reader!

 

How did you get interested in food and blogging?

A: In 6^th grade I began taking notice of the unhealthy lunches served at school and began packing my lunch instead. I brought yogurt and salads, and began to get creative in the kitchen, finding that I preferred the healthier foods. As I got older, I have become so thankful I started eating this way when I was young. In high school, I was in an outdoor club and loved the healthy lifestyle they promoted.

It was not until I began culinary school at age 20 that I discovered blogs like KERF and HTP. Once I discovered the blogging community and had free time during school, I began writing a blog, but very loosely. During a four month stint at a restaurant, I blogged everyday.

 

What is your food philosophy?

A: Simply put, balance. I feel better eating less processed foods, those that are fresh and colorful. As a culinary student I see where my food comes from, so I choose natural, whole foods and simple ingredients because my body runs better on them.

 

Why culinary school?

A: I actually started school at the University of Nevada Reno studying Dietetics, but quickly realized that I was more interested in food than the process to becoming an Registered Dietitian. After looking for a culinary school that offered a bachelors degree, I transferred to the Culinary Institute of America in Hyde Park, NY. (She wrote a great post all about it here.)

 

What is your college experience like at the CIA?

A: Our school has 2800 students, with one huge building so it’s not exactly a campus. They have a great gym and pool, and offer intramural sports. There are clubs for every food-related interest—everything from brewing beer to making salami.  The CIA is strict, the students have to wear business casual daily and attend every single class (or you get dropped). The food is totally different; they do not have a food court. Instead, the food the classes prepare is available to eat, so choices can change daily.

 

Living in a dorm, what are your favorite meals?

A: With just a mini fridge, I keep natural crunchy peanut butter, Chobani yogurt, fresh vegetables, and oatmeal on hand. The school offers a free salad bar, which I eat at daily, as well as one meal that the students have prepared. My weekends tend to be more indulgent.

What are your plans for the future?

A: My boyfriend and I have the same goal of owning a farm one day. I dream of having a restaurant as well, cooking the vegetables and animals we raise. Our food would be freshly harvested and the menu would change adapting to whatever foods are in season. I am already educating myself on how to start one, and believe there is so much satisfaction in knowing that you grew something and cooked it yourself. Things taste better from farm to table, and I would be so happy doing that when I graduate.

 

Check out Aubrey’s blog and follow her on Twitter to see her delicious recipes, impressive workouts, and tales of love and her unique college experience!

 

Claire Brooks-Schulke is a Health Writer for College Lifestyles. She likes tea, spin class, and reading healthy living blogs.

SarahFit Talks College Diets & Establishing a Brand to CL

Perhaps you’ve come across Sarah Dussault while browsing her over 200 videos on her popular YouTube channel looking for the latest fitness idea or read her blog for some cool recipe ideas. This University of Delaware alum has over 80 million views on YouTube and is your trusty source for everything diet, exercise, and lifestyle related. When she’s not watching her favorite T.V. show “Revenge” she eats her favorite treat, cupcakes, while sipping some SmartWater. With a dedicated “College” section on her blog, Sarah spoke to College Lifestyles about the challenges of being a healthy collegiate and how she navigated a hectic schedule and eating right.

Q: How is your website different from other health/fitness sites?

 A: “I think I symbolize what most women struggle with. I love fitness and not all the girls do but granted I love the cupcakes and I love college. Telling someone in college to completely not dink and cut out sweets because that’s not realistic. That’s what every diet and weight loss group says. So when I started to do my channel I found that I have a lot of college followers. My site’s different in that I say it’s okay to have a drink or two and I show that I do screw up sometimes but its not one of those things where you should throw in the towel if you have a mess up. Get back up on the horse and try again. I’m one of the few bloggers that also has a strong YouTube channel.”

Q: Do you have any tips for busy college who say they don’t have the time to exercise?

 A: “I don’t like accepting excuses. I was a college student I know what it is like to make the time. All you have to do is 20 minutes. Whether that’s 20 minutes in the morning or before your classes, that’s the easy answer. Those who are really strapped for time I tell them to move their body more and focus on their diet. You cannot exercise enough to overrule a bad diet. If you’re going to drink 10 beers and have late-night pizza, you’re not going to be able to exercise enough to not have a weight gain. In order to counterbalance you need to make good decisions when it comes to your diet. When it comes to moving your body, walk to class and take the stairs. If your on the phone and want to call your mom or call your friend at another school instead of sitting on the couch and talking, walk you burn more calories.”

Q: How did you compose the College Diet Plan?

A: “It’s a combination of literally what I’ve used to lose weight when I was in college. Sophomore year I lost all the weight I gained freshman year and kept it off. The College Diet is a mix between I did and what I do now. It’s clean eating (for the most part) and you have to use what you have available. It’s quick suggestions of what you could put together in your dorm room, dining hall, or student center. The foods don’t necessarily need to be cooked or stored in the fridge.”

Q: What are quick healthy meals for college students on the go?

A: “One of my favorite things is having an apple, a handful of almonds, and a Laughing Cow mini Babybell cheese. Its portable, you can put it in your bag, and it will stay fresh for a few hours. When you don’t have time to eat lunch that’s a quick little 250-calorie lunch. If you can run home to your apartment in between classes try making a smoothie. Other things are stir-fry. If you have a kitchenette stir-fry is awesome. At the dining hall go for brown rice and a salad.”

Q: For YouTube how did you gain so many subscribers? Do you have any tips?

A: “I started making YouTube videos in 2006 and basically it’s about being honest, be yourself, and have consistency within your brand. This is something I don’t have because I started so early and Twitter didn’t exist when I started my YouTube channel. Have your YouTube name, Twitter name, and Facebook name all under the same. Interact with your fans. When they leave you a comment, respond. If they give you a suggestion on a video to make, make it.”

 This season Sarah’s sporting the neon trend. To watch her bikini ready or prom workouts be sure to check out her YouTube, Twitter, and Facebook page!

 

 

Amber Ferguson is a senior Fashion/Health Intern at College Lifestyles (TM). She is a sophomore at Prince George’s Community College. She’s obsessed with reality TV & loves traveling. Follow her on Twitter @Ms_AmberDawn!

Q & A with Robin Plotkin

This classy co-ed got the opportunity to talk with Culinary and Nutrition Communications Consultant and Registered and Licensed Dietitian, Robin Plotkin about her career choice and (italicize and) advice she has for college students trying to live healthy lives. Check out the Q&A session to reveal all the burning questions you’ve been wondering about:

 

Kelsey: What does the job of a consultant entail?

Robin: Each day is different!  As a culinary nutritionist, I provide a number of services to my clients based on their individual needs.  I may be providing culinary and nutrition guidance to a public relations client, writing a blog post for the Dallas Morning News Health blog, developing recipes for food manufacturing clients, teaching kids cooking classes, hosting a Twitter party, reviewing and editing menus for restaurant clients, conducting media interviews to showcase new products with health benefits, attending meetings, networking and mentoring interns!  I love that each day is different and provides new challenges.

 

CL: What advice do you have for students interested in a similar career path?

Robin: First, take a nutrition class and/or a culinary arts class. It’s important to understand and know the bare bones of what this field is all about before jumping into it full steam ahead. Talk to nutrition professionals, volunteer for community events and start cooking!

 

CL: What foods do you consider to be staple for any college student’s home?

Robin: For a college student, it’s a great time to continue the healthy habits you had at home OR start new healthy habits as you create your own kitchen. The best way to ensure that you have healthy, fast and tasty meals/snacks is to have the foods you love on hand at all times. With regard to anything on this list, always check the food label and ingredients to be certain that you are making the healthiest choice!

• Canned soups
• Popcorn
• Whole wheat pasta (variety of shapes)
• Canned beans
• Frozen vegetables (green beans, broccoli, cauliflower, carrots, brussel sprouts)
• Frozen fruits (berries, mangos, pineapples)
• Fresh or frozen lean meats I.e. Chicken breast, chicken strips
• Protein bars
• Frozen waffles
• High fiber cereals
• Oatmeal
• Yogurt and Greek yogurt
• Low fat or fat free milk/soy milk
• Bagged salads
• Fresh fruits and vegetables
• Dried fruits
• Nuts
• Seeds
• eggs
• 100% whole grain rice, bread, english muffin, crackers
• Canned tuna packed in water
• Cheese
• Trail mix (make with nuts, seeds, dried fruit, chocolate chips
• Peanut butter and other nut butters
• Cottage cheese and fruit
• 100% fruit juices

CL: What Kitchen items/gadgets would you recommend?

Robin: For the basic kitchen:

• Cutting boards
• Skillet
• Stock (soup) pot
• Colander
• Microwave
• George Foreman Grill
• Blender
• 3 knives-1 chef knife, 1 paring knife and 1 bread knife (serrated edge)

 

If portion control is of interest, I recommend these: http://www.amazon.com/Healthy-Steps-Portion-Control-Utensil/dp/B005WCF1KU

(CL) Often college students lead busy lives which leads us to eat foods that are quick but not necessarily healthy, what advice or tips do you have to combat that?

(Robin) Just like you prepare your backpack or book bag, it’s important to prepare your snacks and meals while on campus. Pack fresh fruit that can travel like bananas, oranges, apples, Clementines and grapes. Dried fruit and trail mixes are great, too-I love whole grain cereal, dried apricots, a few raisins, mini chocolate chips and almonds. When studying, pop a bowl of popcorn, snack on frozen edamame or try some low fat cheese and whole grain crackers.

Easy meals include soup, salads and sandwiches, pasta dishes and bean dishes. There’s also nothing wrong with cheese, crackers, fruit and nuts to make a light meal.

Be sure that the food that needs to be refrigerated is cooled properly with ice packs and remember to clean your lunch bag each week!

 

CL: In terms of a college budget, how can you make a little food go a long way?

Robin: Many students spend the majority of their money on going out to eat and drink. By having the foods you love to eat at home, you can save a lot of cash and have fun learning how to cook for your friends. Try inviting 4 friends over for a pot luck dinner. Or, have friends over and take one afternoon to cook your food for the week. Portion it in individual freezer bags for each person and you’ve each got your snacks and meals for the week.

Making a grocery list is key for saving money at the grocery store. Here are some healthy, inexpensive foods that can be easily stretched to make multiple meals: oats, eggs, potatoes, kale, apples, nuts, beans, low-fat milk, seeds, spinach, broccoli and whole grain pasta.

• Dining out? Buy the foot long sub (it’s less expensive), eat 1/2 there and take the rest home for a snack. Be sure to load up on veggies-it’s easy to get a cup serving (or more) when ordering!
• Ordering Chinese food? Tack on an order of steamed veggies that can be utilized the next day in another dish.
• Pizza tonight, breakfast tomorrow is fine—but what to do with the rest of the slices? Freeze them! Defrost and reheat when the urge for pizza hits again.

One more thing—the best gift graduation gift you can ask for is a beginner or basic cooking class or a knife skills class. Having a confidence in the kitchen and a few dishes in your repertoire will help save money and eat healthier!

 

Kelsey Schirm is a junior at Iowa State University pursuing a double major in Journalism & Mass Communication and Art & Design. She loves exercising, cooking, and being outdoors.

Introducing Janet Palmer: Your Personal Chef

Chef Janet Palmer, Of Magical Meals is one of Tampa’s most popular Personal Chefs, talks with College Lifestyles about her favorite meal, nutrition tips and gives an insight into her life as a personal chef. A native from New York City, Chef Janet makes it no surprise that she has learned from the best of popular television shows. Prior to being a personal chef, she pursued another career and decided to continue down the path of her passion: helping others lives a healthy life of eating.

Chef Janet, with a wonderful spirit, served a demonstration of The Fresh Market recipes.  College Lifestyles conducted this interview during Chef Janet’s lunch service at a local Tampa, Florida market place. Chef Janet shares her favorite recipes and quick tips to our readers.

CL: Can you explain what you made today?

JP: I made a butternut squash apple and tortellini soup. It’s made with The Fresh Market already prepared butternut squash and apple soup. I added a chopped apple, a jalapeño, some fresh sage, chopped up pancetta, fried it all up, removed the fresh sage, combined the soup, apple, and tortellini and dinner is complete!

CL: Okay, thank you! What is your favorite meal you enjoy cooking?

JP: My favorite meal?

CL: Yes.

JP: Oh! Let me guess pasta (laughing).

CL: (laughing) Okay.

JP: But rice pasta, not the white pasta because I choose to be eating healthier food.

CL: College Lifestyles has a column for nutrition, do you have a good nutrition tip?

JP: Hold on please (Serves a few customers-with smiling faces- her prepared dish). My nutrition tip is to try to stay away from all processed foods. Everything you need is on the outside aisles which are all fresh. milk, dairy, bread, fruits and vegetables; don’t go down the aisles.

CL: (In amazement) so never go inside?

JP: Nope. Don’t go down the aisles.

CL: Oh wow! Okay. I never noticed that!

JP: If you want to eat healthy, stay away from processed foods.

CL: Okay. Good tip for me! Please walk me through your world as a personal chef.

JP: My world as a personal chef is: I usually cook for private clients; I do dinner parties, romantic dinners for two, and basically I do the meal planning with the clients; the food shopping; the preparation if they have special dietary needs. Like if they are diabetic, or they have allergies or if they need gluten free. I work with their nutritionist, their doctors, their personal trainers so that we all have a comprehensive package to help everybody achieve the goals they want.

CL: Oh!! (In more amazement) I like that!

JP: I also work with a nutritionist. We collaborate back and forth to help people.

CL: That’s great! Where are you from?

JP: I am originally from New York.

CL: New York! What brought you down here?

JP: I don’t want to shovel snow! (Laughing)  I’m so over it.

CL: (Laughing) Yea, I think its cold right now over there. What college or university did you graduate from?

JP:  Well I am not culinary trained. (Helps another customer, with a smiling face).  I am what they call a personal chef who has been in cooking their whole life so basically, I learn from the masters watching TV. I was going to be a home economics teacher way back when but then I decided I can make more money building airplane cockpits simulators for the government and I did that for many years. Now I’m back to my passion of helping people eat better who are too busy to cook for themselves and they want to get off that dinning out routine. That was my whole purpose: to help people.

CL: How many people do you normally serve a day?

JP: I only do one client a day. On the weekends I’m either doing dinner parties, food demonstration, cooking classes or at networking events. All kinds of things! My weekend is very diverse.

CL: What is your message to those who are inspired by food?

JP: Eat well, be happy, and share it with family and friends.

CL: Thank you so much for taking the time to answer a few questions!

JP: You’re very welcome!                

 

 Said with love,

Charlene Alexander is a Professional and Relationships Writer, Social Media, and Special Events Intern at College Lifestyles ™. Charlene is a Mass Communications Undergraduate at University of South Florida. Miss Alexander is an analogue girl in a digital world who enjoys writing

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Intern Kitchen – Caramel Apple & White Chocolate Peanut Butter Oat Bars

Intern Kitchen goes gluten free! I became gluten free almost 2 years ago. I have a wheat intolerance – not celiacs and for a while, it was very hard for me to give up certain foods and learn how to eat better for my health. In October, I decided to create a blog TwentyOne No Gluten, for those looking for gluten free recipes, reviews of different restaurants that have gluten free menus and tips on how to live and travel gluten free. I want to share one of my favorite recipes that is delicious, sweet and gluten free all at the same time. A lot of people think gluten free means taste free and TwentyOne No Gluten is here to tell you that’s not true at all!

Caramel Apple & White Chocolate Peanut Butter Oat Bars. A mouthful yes. A mouthful of tasty!! (See what I did there). You’ll enjoy these. Peanut butter and apples go so well together. So does caramel and apples. White chocolate is delicious, well…with a LOT of things! With the edition of oats, these bars are sure to be a hit!

Caramel Apple & White Chocolate Peanut Butter Oat Bars

Ingredients

• 1/2 cup applesauce
• 1/2 cup creamy peanut butter
• 1/4 cup vegan butter, softened (Earth Balance)
• 2 cup gluten free rolled oats (not the quick cook ones)
• 1 cup light brown sugar, packed
• 1/2 cup white sugar
• 1 tablespoon cinnamon
• 1 tablespoon nutmeg
• 1/2 tablespoon ginger
• 1 tablespoon pure vanilla extract
• 1 cup apples, diced & peeled
• 1 cup white chocolate chips (or regular dark/semisweet chocolate chips, peanut butter chips if you don’t like white chocolate…but I REALLY suggest using white chocolate)
• 1/2 cup caramel sauce

1. Preheat your oven to 350ºF. Line a 8 x 8 or 9 x 9 pan with foil and then spray foil with non-stick vegetable baking spray. Set aside.
2. Combine applesauce, peanut butter, vegan butter in a large mixing bowl and stir to combine them.
3. Then add oats, sugars, cinnamon,ginger and nutmeg, and vanilla extract and stir.
4. Then fold in diced apples and white chocolate chips.
5. Spread batter (it will be pretty moist) into a foil-lined and spayed 8 x 8 or 9 x 9 pan.
6. Bake at 350ºF for 30 minutes.  The bars may still look underdone, but that’s ok because they will continue to set up as they cool.
7. They will be bubbling rapidly upon removing them from the oven.  Let the bubbling stop (about 5 minutes) and then carefully drizzle the caramel sauce over the top of the bars.  Allow bars to to cool very well before slicing. (if you are in a hurry to bite into the deliciousness, pop in the freezer for 15-30 minutes)
8. Store extras in the freezer for long term storage.

These are one of the many perfect taste combinations. The bars are like the perfect brownie: chewy edges with soft middles, and dense (not cakey, airy, orlight). Plus brown sugar makes everything more caramely and chewier and gives baked goods that sink-your-teeth-into-it texture,  which is always a bonus.

ENJOY!

Check out more recipes, menus and tips on TwentyOne No Gluten!!

Kwegyirba Croffie is a freelance Associate Producer at News 12 Connecticut and a Special Events/Event Planning and Social Media Intern at College Lifestyles (TM). He gluten free blog is TwentyOne No Gluten. She is a Quinnipiac University alumni and a sister of Alpha Delta Pi. She enjoy cupcakes,Broadway musicals, Forever 21 ,giraffes, peacock feathers, orchids, lillies and anything Disney.

Holly Freese: Expression Rings of Hope

Expression Rings of Hope is a website and business that Holly Freese developed after her best friends husband, Mike, passed away.  In April 2010 Mike Kacynski passed away at the age of 29 due to Stage 4 Renal Cell Carcinoma.  A month later Freese founded the website, Expression Rings of Hope.

At the time of Mike’s passing Freese had a 1 year old and was pregnant for the second time.  Her and her husband felt bad for their friend and wanted to honor his memory and give back!  Her husband came up with the concept behind the rings, the business name, and the idea to donate to cancer research.

College Lifestyles was given the opportunity to speak with Freese about Mike and the impact his passing has made on her.  The following is some information that she shared with us.

1. How well did you know Mike? My best friend and college roommate was married to Mike.  He loved his wife, daughter, and his career.  He owned his own business where he enjoyed welding and working on old cars.  Mike was easy to talk to, and loved to laugh.  He was an all around personable guy.

2. How did you come to the conclusion of making a website to sell rings? And why rings? This was something I could sit and make at home while still being able to take care of my family, and also help raise awareness and funds for cancer research.  We developed our website and started selling rings to friends and family.  Now with how amazing social media is, I was able to spread my message BLING FOR A CAUSE and really get my name out in the public.

3. How did you decide the naming of the rings? When we first launched our product line of Swarovski Rings, they were all named after words in Mike’s writings (Cowboy, Hot Rod, Focus).  During his 3 month battle with cancer, he started an amazing blog about his fight to beat the disease.  As I expanded my line of rings, I just started naming them after something they reminded me of!  It is so fun to name them after I make them!

4. How long does it take to make each ring? Between caring for my 2 boys, answering phone calls, and emails, I have a table set up, as I get time I make the rings between things going on in my house!  It’s a crazy life at times, but I would not change any part of it.

5. Do you do anything else to honor the memory of Mike?  This whole business is in Memory of Mike.  Every donation I send to the V Foundation is put in his name.  He was truly an inspiration to me and my husband.  I am so fortunate to have known him and to watch my business grow in his honor.  I have so many people everyday emailing me how inspiring his blog was and it helps those battling as well.

Besides rings, Freese just launched the KURE by MK Rae shirt line where she sells Men’s Tee’s, Women’s V Neck Tee’s and also Women’s long sleeve thin hoodies.  You can pick from three different messages on the clothing, SUPPORTER, SURVIVOR, and FIGHTER.  One hundred percent of the donations go to the V Foundation for Cancer Research.

If you are interested in Mike’s blog you can read it here.  You can also follow Freese’s Facebook page!  Explore her website for more details.  Who knows what you might find!

Stephanie Coppola is a recent graduate of Quinnipiac University and a proud alumni of Kappa Alpha Theta. She is working on her masters in Interactive Media. When shes not writing shes playing with shoes at her shoe store!  Explore Expression Rings of Hope and help a great cause!

 

FitFluential: CL Interviews Founder/CEO Kelly Olexa

“FitFluential is Fitness Found.” Whether you are a seasoned pro, or a newbie trying to break in to the realm of changing your life and living fit, we could all use a role model or a bit of motivation from time to time. Created by the classy Kelly Olexa, FitFluential utilizes multiple social media platforms to bring together fitness enthusiasts from around the world to share their journey, both online and offline. When the company where Kelly was employed declared bankruptcy in October of 2008, that unexpected “time off” provided the ideal timing for a lesson in Social Media 101. Kelly is proof positive that change CAN be a good thing!

College Lifestyles: What inspired you to create FitFluential?

Kelly Olexa: I’ve always been a fitness fanatic, ever since discovering Taebo via an informercial over ten years ago. So, for many many years when people would ask me what I’d love to do for a living if I could have a “dream job”, I’d always respond with wanting to do something in the Fitness vertical. That said, I never really thought it would be possible. Finally, in 2011, I was compelled to create FitFluential because I saw a need for it. I’d been working as an “influencer” with brands and I’d also been working at a social media agency for close to two years. I observed what was being done well in the social media space, and certainly the “Mommy Blogger”, “Fashion Blogger”, “Food Blogger” and even “Daddy Blogger” niches had been addressed to some degree, but no one had effectively brought together Fitness Bloggers and influencers into a network whereby brands could easily connect with them. The more I did my research, the more I realized that I was uniquely positioned to build this network, and to build a network that was completely different than anything else in the space. Seeing the need, and knowing that I could do it better than anyone else, that’s what compelled to me to move forward.

CL: What kinds of Ambassadors are involved with FitFluential?

KO: We evaluate each of our Ambassadors individually on multiple factors. The word “Fitness” is a very broad term. Fitness can mean jogging for one person or running marathons for another. It can mean a “diet” of Lean Cuisines or a Vegan approach. It can be yoga or Bodybuilding, Kickboxing, Kettlebells or Crossfit– or any combo of these. We want to make sure that we choose all kinds of Ambassadors that represent all kinds of Fitness passions and pursuits. We want men and women, young and older, some “newbies” and some “experts”. What is most important to us is Passion and Personality. We want Ambassadors that are passionate about their health and passionate about inspiring others around them with their positive influence. This is how we find them to be FitFluential. And of course, to join FitFluential as an Ambassador, one must be actively sharing that Fitness passion online, whether it’s via a blog, videos on YouTube, Twitter, Pinterest, or any combo of these. Social media allows us to connect with each other and spread a positive Fitness message more effectively. Our Ambassadors are passionate about Fitness and fantastic at spreading their message both online and offline, every day.

CL: You were named one of the “Top Young Female Entrepreneurs in Technology” by Business Week. How have you used social media to expand your business and the FitFluential message?

KO: I can say without a doubt that I would not be doing what I’m doing today without the continued use of social media. I’ve been blogging since 2007, but getting on Twitter in 2008 completely changed my approach, and it has become a fundamental tool for my business. I’ve met virtually every brand and almost every influencer that I work with via Twitter, followed by YouTube and blogs (and now Pinterest!) Engaging on all of these platforms is an amazing connector and gets the word out more effectively than any traditional media method could. Is it time consuming? Absolutely. Would I ever NOT use it as much as I am now? Absolutely not.

CL: We read that you have written a book on Social Media for business professionals. What can you tell us about that?

KO: A book is a funny thing. Yes, I wrote a book, and then I learned what the world of book publishing is all about. Frankly it’s a lot of work. We had a deal with a publisher fall through at the last minute, and at that point, I’d observed a lot of my friends and colleagues getting book deals and I observed the amount of work that went into that….and that the work really just begins when you get a book deal. Then you have to put an insane amount of time into promoting and selling that book. As my company has taken off, I made the personal decision to not pursue getting a new book deal because frankly there is no way I have time to do a book tour. Right now I’m working 7 days a week 12-15 hour days, and I would not be able to pull myself away from this to do a traditional book tour. That said– I’m very proud of my book and might update it (on vacation??) and go the Amazon route for publishing….we’ll see.

CL: What is your must-have fitness item?

KO: Oh you are asking the wrong person. I love too many things. I love my Polar Heart Rate Monitor that’s for sure. I love love love my TRX, of course weights, but also Bosu and my soon-to-arrive Ultimate Sandbag Training system (he’s an Ambassador, of course!). I could go on and on. I’m an equipment and DVD addict. Seriously.

CL: What advice do you wish you could go back and give college You?

KO: Oh wow. There’s a lot of advice I would give my college-self. I’d tell myself NOT to worry about what my major is because it just doesn’t matter. What matters more is your attitude, your professionalism and your willingness to WORK. I’d tell myself to not even consider going to law school. (that was my original goal). I’d tell myself to NOT get student loans!!! I’d tell myself to enjoy the ride a bit more, because the real world will be a rude awakening with all the responsibility that hits you after graduation. I loved college, but I think college “kids” (wow I FEEL OLD SAYING THAT) should relax a bit about what they study– take time to take classes and learn about things that interest you. You will get further in business having a personal passion about which to talk, instead of having this particular degree or that one. No one will ask you to talk about your business finance class, trust me. They’ll talk to you about sports or fitness or food or art….get a well-rounded education with some fun classes thrown in for good measure. Go to class! That’s what I learned a bit too late. It works!

Discover for yourself the fantastic community that Kelly has helped create by visiting FitFluential, Kelly’s personal blog, or Facebook and don’t forget Twitter and Pinterest, too!

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Ellen Ratliff is a Senior Health Writer at College Lifestyles ™. She is a junior at Michigan State University, majoring in Dietetics with a specialization in Health Promotions. She blogs at Undercover Runner Eats about marathon training, nutrition, and her day-to-day life!

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