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.

—————————————————————————————–

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.

 

Pin It

Intern Kitchen: Speedy Chicken Stir-fry

As an intern who is always on-the-go, I prefer my meals that are quick, easy and filling. After getting bored with my grilled chicken salad routine, I decided to spice things up and add a different sort of veggies with my meat choice.

I created my own healthy version of chicken stir-fry with rice. It’s the perfect meal for in between classes as lunch or dinner.  If you’re a lover of Chinese cuisine, check out how to make it below in less than 15 minutes.

 

 

 

You will need:

1 chicken breast

1 c. instant brown rice

bag of frozen stir-fry veggies

salt & pepper

basil

grated parmesan cheese

italian dressing

 

Directions: 

Cook the chicken breast on medium heat. Sprinkle salt, pepper and basil on it while it is cooking. While the chicken is cooking, microwave a bowl of instant brown rice. When the chicken is near being done, pour the bag of stir-fry veggies in the pan and cook it around the chicken. After the chicken is fully cooked, and the veggies are tender, add them to the brown rice. Top with a little bit of italian dressing and sprinkle with parmesan cheese. You’re ready to eat! This meal is also perfect for creating the night before work or a long day at school.

 

What is your favorite on-the-go meal? Check out more of our Intern Kitchen favorites for time-saving and healthy recipes!  

 

 

Jessica Fecteau is a senior fashion, etiquette and apartment/dorm life writer and is a sophomore at Central Michigan University. Jessica loves fashion magazines, listening to indie/folk music and traveling to big cities.

Pin It

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.

Intern Kitchen: Chicken Flatbread – Just Like Olive Garden’s!

While I am not actually Italian, my stomach thinks it is. I absolutely love the Olive Garden. Currently, my favorite dish there is the chicken flatbread. So, improvising, I attempted to recreate it. The results were delicious.

Ingredients:

• 1 Pillsbury pizza crust
• 1 container Alfredo sauce
• Grilled chicken, thinly sliced
• Basil, thinly chopped
• Red pepper, thinly sliced

Procedure:

1. Grill chicken, but not too crispy.
2. Heat Alfredo sauce until warm.
3. Pour over Pillsbury pizza crust.
4. Put chicken, basil and red pepper on top.
5. Heat in oven according to Pillsbury pizza crust instructions.
6. Enjoy!

Debra Schreiber is a senior journalism and Spanish major at Duquesne University, and a Senior Writing Intern for College Lifestyles. She loves to cook Italian food, and she loves to bake.

Pin It

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!

The Way To Be: Gluten-Free

In the past few years, it seems like there has been an explosion of people being diagnosed with gluten allergies and intolerances, such as Celiac disease or wheat allergies.  Gluten is a protein found in grains such as wheat, barley, rye, and triticale (a wheat/rye hybrid).  For the true Celiac patient, avoidance of gluten is imperative for good health and treatment.  If you do not have an allergy, that’s okay!  Gluten-free products have come a long way and can taste just as good as their wheat-filled relatives!  Here are just a few gluten-free recipes to please your palette:

Five-Minute Carrot Cake
By Chocolate Covered Katie

¼ cup brown rice flour
½ tsp cinnamon
1/8 tsp pumpkin pie spice
¼ tsp baking powder
1/8 tsp baking soda
1/8 tsp salt
½ egg (can use flax instead)
1-2.5 Tbsp brown sugar (or white sugar, or a combination)
1/3 cup canned carrots, drained
1 Tbsp milk
1 Tbsp oil (or more milk)
¼ tsp vanilla extract

In a small bowl, mix dry ingredients (not carrots). If you have a blender (or Magic Bullet), mix all wet ingredients and blend. (Option for those without a blender: simply fork-mash the carrots very well before combining with the other wet ingredients.) Then mix dry into wet and stir.  Pour into greased ramekins, a little dish, or a mug. If using the microwave, cook for 1 minute 20 seconds (or more or less, depending on the strength of your microwave). Or you can cook this in the oven at 350F for around 15 minutes. Let cool before trying to pop out. Serves 1-2.

Greek Yogurt Pancakes
By Clean Eating Chelsey

1/3 cup gluten-free flour (check the label!)
2 Tbsp almond flour
1/8 tsp baking soda
½ tsp cinnamon
½ tsp vanilla extract
¼ cup plain Greek yogurt
1 Tbsp sweetener
1 egg –OR– 2 egg whites
1-2 Tbsp milk (if needed to thin out batter)

1. In a small bowl, mix 1/3 cup gluten free flour, 2 tbsp. almond flour, 1/8 tsp. baking soda, and 1/2 tsp. cinnamon. Stir to combine all ingredients.
2. Add 1 egg (or 2 egg whites), 1/2 tsp. vanilla, 1/4 cup plain Greek yogurt, and 1 tbsp. agave to the dry ingredients. Whisk until smooth. If the batter still needs a little more liquid, you can add 1-2 tbsp. of almond milk. The batter should be fairly thick, but should still drop off of a spoon.
3. Gently fold in the tbsp. of chia seeds.
4. Heat a greased griddle to medium high heat and pour batter onto griddle (I used a 1/4 cup measuring cup to section out the batter). Cook on one side until bubbles start to form on the outsides of the pancakes (about 2-3 minutes). Once bubbles have formed, flip and cook for an additional minute on the other side.
5. Serve immediately with favorite pancake toppings.

Simple Purely Pumpkin Muffins
By Alyssa Lemus (Quest Nutrition)

½ cup coconut flour
2 tsp cinnamon
1 tsp pumpkin pie spice
½ tsp baking powder
½ tsp salt
1 cup pumpkin puree (canned)
1 tsp vanilla extract
4 eggs
¼ cup sweetener
¼ cup applesauce

Preheat oven to 400d F. Place muffin cups in a 12 muffin tin. Combine all dry ingredients in a medium bowl, combine all wet ingredients in another bowl. Add dry mixture to wet mixture and mix thoroughly until well combined. Spoon mixture evenly into 12 muffin tins. Bake for 18 minutes. Let cool and Enjoy!

Life is getting easier for those who need to be gluten-free, with new products and companies coming out all the time.  Even if you don’t have an allergy, you may want to try going gluten-free to see how it makes you feel. Who knows, you may feel great and never want to go back to eating wheat!

—————————————————————————————–

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. While she does not have a gluten allergy/intolerance, she tries to eat gluten-free when she can. Her favorite gluten-free foods include quinoa and oats.

Pin It

DIY Cinco de Mayo Feast

Cinco de Mayo is just around the corner, and there is no better way to celebrate Mexico’s independence than with delicious, authentic Mexican food. Skip the hassle and cost of visiting your favorite Mexican restaurant and stay in. Cook your roommates an extraordinary three course Mexican meal that will leave them full and satisfied. Here’s a menu for you to try:

 

First Course:

Fiesta Beans & Tortilla Chips (delish.com)

Ingredients

• 1 can(s) fat-free refried beans, preferably spicy
• 1 can(s) no-salt-added pinto beans, rinsed
• 1/2 cup(s) prepared salsa
• 2/3 cup(s) grated sharp Cheddar cheese, divided
• 4  scallions, sliced

Directions

1. Position rack in upper third of oven; preheat broiler.
2. Combine refried beans, pinto beans, salsa and 1/3 cup cheese in a medium saucepan. Cook over medium heat, stirring, until the mixture is hot and the cheese is melted, 6 to 8 minutes.
3. Spoon the bean mixture into a 2-quart baking dish and sprinkle with the remaining 1/3 cup cheese and scallions. Broil until the cheese is lightly browned, about 2 minutes.
4. Serve with tortilla chips.

 

Drink:

Paloma (cocktails.about.com)

Ingredients:

• 2 oz blanco or reposado tequila
• 6 oz fresh grapefruit soda
• 1/2 oz lime juice
• salt for rimming (optional)

Directions:

1. Rim a Collins glass with salt.
2. Fill the glass with ice and add the tequila and lime juice.
3. Top it off with grapefruit soda.

 

Main Course:

Beef Fajitas (mealsmatter.org)

Ingredients

• 1 lb Sirloin steak, cut into strips
• 1 Each red pepper, green pepper cut into strips
• 1 Onion, cut into strips
• 1/2 cup Mesquite-flavored marinade (any variety)
• 1 cup Salsa
• 8 (6-inch) flour tortillas
• Guacamole, if desired
• Sour cream, if desired

Directions

1. Cook sirloin steak strips in 1 tsp oil in a large skillet on medium-high heat for 3 minutes. Add red peppers, green peppers and onion; cook 3-4 minutes.

2. Add marinade, salsa; reduce heat to medium-low. Cook until heated.

3. Fill warmed tortillas with meat and veggie mixture. Serve with a spoonful of guacamole and/or sour cream if desired.

Spanish Rice (food.com)

Ingredients

• 12 cups long grain white rice
• 2 garlic cloves (minced)
• 2 tbsp vegetable oil
• 14 cup onion (finely diced)
• 4 oz tomato sauce (el pato salsa fresca, find el pato)
• 2 12 cups chicken broth
• 1 tsp cumin
• 1 tbsp chili powder
• 12 tsp sea salt
• pepper

 

Directions

1. Microwave buillion cube in water for 1 minute. Mix and add cumin, chili powder, and salt half a can of el pato sauce (if you can’t find el pato use regular tomato sauce).
2. Brown rice, in hot oil, in a large skillet for approximately 5 minutes flipping occasionally.
3. Add diced onion, minced garlic, and sauté for 1 minute.
4. Add seasoned broth, bring to a boil.
5. Reduce heat to low, cover and simmer for 15 minutes. Do not check on the rice before the 15 minutes is up, this will allow steam to escape and may make your rice turn out undercooked.
6. Most of the water will absorb before the 15 minute time limit but keep covered and continue to steam for the entire 15 minutes. This will make for perfect rice that isn’t crunchy.
7. After 15 minutes turn heat off, uncover. Flip rice over. Recover. Let sit until everything else is ready. You can let the rice sit covered for up to 25 minutes which will cook out most of the moisture. Leave perfect fluffy rice.

 

Third Course:

Fresas Con Leche (mexicandessertrecipes.net)

Ingredients

• 1 lb strawberries
• 1 small (10 oz) can sweetened condensed milk (unsweetened may also be used)
• Whipped cream, to taste
• 4 maraschino cherries

Directions:

Rinse, stem, and slice the strawberries, placing one fourth of the sliced berries in each dessert glass or bowl. Top with one fourth of the condensed milk (or a little less, to taste), top with whipped cream and a maraschino cherry. Serve at once or chill for 30 minutes to an hour and serve cold.

Intern Kitchen – Hummingbird Cake

Hummingbird Cake. A very traditional Southern cake – you can’t go wrong with good ol’ down home southern desserts! Did you know that the Humming Bird cake didn’t originate in the South?

Recent evidence suggests this confection descended from Jamaican roots. The hummingbird (aka Dr. Bird) is one of the national symbols.”When it comes to cake, the Dr. Bird or Hummingbird Cake recipe has been one of the most popular through the years. Originally the recipe came to me during the late `60`s, as I recall, from the Jamaican airlines…Ruth Threat of Matthews even sent a picture of a Dr. Bird, a national symbol of Jamaica “
—”HUMMINGBIRD CAKE FROM JAMAICA REMAINS POPULAR,” Helen Moore, Charlotte Observer, November 23, 1986. Hmmm we learn something new everyday don’t we!

I first had my taste of a hummingbird cake in the form of a cupcake from The Cupcake Truck when it had it’s very first visit to Quinnipiac University for a fundraiser. It was delicious! Usually, I am not a huge fan of nuts in my cakes but the combination of flavors just couldn’t be beat! Traditionally it is paired with Cream Cheese frosting but The Cupcake Truck allowed me to have it with Vanilla Buttercream because I’m not a huge cream cheese fan. I have found a great, easy Hummingbird cake recipe that is sure to be delicious!!

Hummingbird Cake

Don’t want to make a huge cake? No problem! Just pour the batter into to cupcake tins lined with your favorite cupcake liners!

Ingredients

For the Cake:

Intern Kitchen – Mexican Chocolate Popcorn Balls

Food Network has great snack recipes that are easily adaptable to be gluten free/dairy free! The other day, I came across some great popcorn recipes and I thought HEY! I’ll do a little popcorn series! It first started with the Peanut Maple Popcorn. Today – Mexican Chocolate Popcorn Balls! Movie night snacks will never be the same!

Mexican Chocolate Popcorn Balls

Adapted from Food Network.com

Making these will be sticky but worth it! The mix of chocolate and spices is great!

Ingredients

• 1/4 cup light corn syrup
• 2 tablespoons vegan butter (Earth Balance)
• 1 cupconfectioners’ sugar
• 2 cups mini marshmallows
• 2 tablespoons unsweetened cocoa powder (Hershey’s is great – you can use Toll House as well but I like Hershey’s cocoa powder way better)
• 1/2 teaspoon cinnamon
• 1/4 teaspoon nutmeg
• 1/4 teaspoon cayenne pepper
• 1 tablespoon water
• 1 teaspoon pure vanilla extract
• Pinch of salt.
• 12 cups popcorn – popped (I suggest using a natural or light butter popcorn or even Kettle corn (my personal favorite) )
• Cinnamon Sugar for rolling

1. Bring corn syrup, butter, sugar, 1 cup mini marshmallows, cocoa powder, cinnamon, nutmeg and cayenne pepper, and water to a boil in a large pot over medium heat, stirring.
2. Add vanilla and a pinch of salt.
3. Remove from the heat; using a rubber spatula, stir in popcorn and 1 more cup of mini marshmallows.
4. Now for the fun and sticky part – yes it will be sticky! Butter your hands, and shape mixture into balls.
5. Roll formed balls in cinnamon sugar.

Who said popcorn balls were boring!?! ENJOY!

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). 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. You can check out more recipes on her blog TwentyOne No Gluten

Guide to Eating Healthier Chips

There are certain snack foods that no matter how unhealthy they are we will never be able to cut them out of our diets. On that list of irresistible snack foods, chips rank highly. Instead of feeling guilty with every crunch of the delicious, salty chips, try looking for healthier brands of chips or making homemade chips. Here’s a quick guide to help you understand what makes a chip healthier than your average brand.

The top three things you need to consider when choosing a healthier chip is the oil, sodium, and natural ingredient contents.

Chips were originally cooked in oils that were high in saturated fat, which can lead to problems with obesity and the clogging of arteries. When looking at chips’ ingredient lists check for the type of oil the chip is being cooked in. If the oil is low in trans or saturated fat like soy oil or sunflower oil your chip is going to be much healthier. A good brand of chips to try that contains no trans fat or saturated fat is Popchips.

Another thing to keep in mind is the sodium content. Sodium can be just as dangerous as the fats in oil, and chips like Lays original are very high in sodium. Try finding chips that use sea salt. Sea salt is often regarded as healthier, more natural substitute to sodium. Look for Laurel Hill Multigrain Tortilla Chips in your grocery store.

The most important thing you can remember is that natural is always better. Artificial ingredients should be a red flag for you when you browse the nutrition facts on the back of your chips. Also look for organic chips to avoid added chemicals or preservatives that are harmful to your health. A good option for organic chips is Kettle Brand Chips.

If you aren’t a fan of taking the time to check the nutrition facts on the back of chip bags while you’re at the store, you are not alone. When I go to the store I’m on a mission: get in, get out, and get on with my busy life. What I like to do instead is make my own healthy chips at home. Here are a few recipes for you to try from EatingWell Magazine, including a microwavable recipe perfect for us busy college students.

Microwave Potato Chips

Ingredients

• 1 1/3 pounds Yukon Gold or red potatoes, unpeeled, scrubbed
• 2 teaspoons extra-virgin olive oil
• 1/2 teaspoon salt

Directions

1. Slice potatoes into thin (1/8-inch) rounds. Toss the slices in a medium bowl with oil and salt to coat evenly.
2. Coat a large microwave-proof plate with cooking spray. Arrange some potato slices in a single layer on the plate. Microwave, uncovered, on High until some slices start to brown, 2 to 3 minutes (depending on potato thickness and microwave power). Turn the slices over and continue microwaving until they start to crisp and brown around the edges, 2 to 4 minutes more. Check frequently and rearrange slices as needed to prevent scorching. Transfer the chips to another plate and allow to cool, completely. (They will crisp more as they cool.) Repeat with the remaining potato slices.

Garlic & Herb Pita Chips

Ingredients

• 4 6-inch whole-wheat pitas
• 2 tablespoons extra-virgin olive oil
• 1 teaspoon Italian seasoning
• 1/2 teaspoon garlic powder
• 1/4 teaspoon salt

Preparation

1. Position oven racks in middle and lower third of oven; preheat to 350°F. Coat 2 large baking sheets with nonstick cooking spray.
2. Cut pitas into 8 wedges each and separate each wedge at the fold. Place the pita wedges, rough-side up, in an even layer on the prepared baking sheets. Brush with oil and sprinkle with Italian seasoning, garlic powder and salt.
3. Bake the pita wedges, switching the baking sheets halfway through, until golden and crispy, 6 to 10 minutes (depending on the thickness).

Chile-Lime Tortilla Chips

Ingredients

• 12 6-inch corn tortillas
• Canola oil cooking spray
• 2 tablespoons lime juice
• 1/2 teaspoon chili powder
• 1/4 teaspoon salt

Preparation

1. Position oven racks in the middle and lower third of oven; preheat to 375°F.
2. Coat both sides of each tortilla with cooking spray and cut into quarters. Place tortilla wedges in an even layer on 2 large baking sheets. Combine lime juice and chili powder in a small bowl. Brush the mixture on each tortilla wedge and sprinkle with salt.
3. Bake the tortillas, switching the baking sheets halfway through, until golden and crisp, 15 to 20 minutes (depending on the thickness of the tortillas).

 

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.

« Previous Page — Next Page »