Tag Archives: Ellen R

The Intern Dish: My Marathon Story

Posted on by
Reply

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:

I posted my training plan on the wall for me to look at every day and check off the days as I went along.

- 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.

Set out all of your race stuff the day before your race. Bib, shirt, shorts, SPIbelt, Garmin Forerunner, water bottle, iPod, G2 mix, gloves, headband, and jacket were all ready to go.

- 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.

My finisher's medal.

- 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.

 


The Way To Be: Gluten-Free

Posted on by
3

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.


Trail Mix: Not Just For the Trails

Posted on by
6

Also called “gorp”, trail mix is traditionally a mixture of dried fruit, grains, nuts, and sometimes chocolate and was developed as a snack food to be taken along on hiking adventures. However, we all know that you do not have to be in the deep woods to enjoy a nice handful of trail mix. Easy to make, customizable, and of course delicious, there is a mix out there for every taste bud and occasion. Here are just a few ideas to get you inspired for trail-mix-making greatness!

The Classic
Peanuts; Raisins; M&Ms

The Handful of Everything
Dried pineapple; Craisins; Dried cherries; Dried apricots; Yogurt-covered peanuts; Chocolate chips; Raisins; Almonds; Cashews; Coconut

The Caffeine Fiend
Dark chocolate-covered almonds; Mocha pecans; Dark chocolate-covered espresso beans; Praline almonds; Chocolate chips; Hazelnuts

The Oriental
Rice crackers; Sesame sticks; Wasabi peas; Almonds; Cashews

The S’mores
Chocolate-covered peanuts; Mini marshmallows; Graham squares; Chocolate chunks; Pecans

Picture courtesy of Mommy's Kitchen.

The Cajun
Butter toffee peanuts; Spicy peanuts; Corn nuts; Honey sesame sticks; Almonds; Cajun sesame sticks

The Savory
Roasted peanuts; Parmesan cheese; Pretzels; Veggie crisps; Sourdough bread; Pumpkin seeds; Pistachios

The Cheesy Ranch
Quaker ranch-flavored Quakes; Goldfish crackers; Pumpkin seeds; Sunflower seeds

—————————————————————————————–

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. Her ultimate trail mix combination would include dried pineapple, dark chocolate-covered almonds, mini marshmallows,  and dried cherries.


Shake It Up to Maximize Your Workout

Posted on by
1

There is a one hour window after working out to get the nutrients your body needs to repair itself. This is also when your metabolism is at its fastest and nutrients (like glucose, or sugar) go preferentially to your depleted muscle glycogen stores. After you have worked so hard in the gym for those sleek and toned muscles, you want to treat them right and refuel with purpose.  Many people make the mistake of skipping their post-workout recovery meal of high-quality protein and carbohydrates to kick-stat the repair and building process. Here are some intern-tested and approved shake and smoothie recipes that taste terrific and are great for your strong body.

Photo by Iowa Girl Eats. Click for recipe.

Green Monster
Popularized by Angela Liddon (aka Oh She Glows), the Green Monster has an entire movement supporting its great taste and healing powers. It earns its name from the color that the smoothie turns from the addition of fresh spinach, but don’t let the color scare you off! I promise, you can’t taste the spinach. The basic combination is simple:
- 1 banana, frozen
- 1-1.25 c milk (soy, almond, cow’s, etc.)
- 2 c spinach
- ice
Of course, you can add whatever other mix-ins you would like. Protein powder, cocoa powder, peanut butter, berries, and flavor extracts.

Photo by Fun, Food, and Free Weights. Click for recipe.

Sweet Potato Smoothie
Sweet potatoes are an excellent source of healthy carbohydrates that your muscles crave after a hard workout. Combined with your favorite nut butter, this thick smoothie will have you (carefully!) licking your blender to find those last dregs of deliciousness:
-  1 baked sweet potato, peeled and cooled
-  1 c milk (soy, almond, cow’s, etc.)
- 1-1.5 T nut butter (sunflower seed, peanut, almond, etc.)
- optional: 1 scoop vanilla protein powder
- ice

Photo by The Fitnessista. Click for recipe.

Banana Split Protein Shake
How about a little dessert for after your workout? This shake does not include any ice-cream, but you won’t be missing it.
- 1/2 banana, frozen
- 1/4 c pineapple, frozen
- 1/2 c cherries, frozen
- 1-1.5 c milk (soy, almond, cow’s, etc.)
- 1 scoop vanilla protein powder or chocolate protein powder
- 1 T cocoa powder

Cook’s Tip: Put the lighter ingredients (powders) on the bottom, followed by the heavier ingredients on top and liquids for last. This will help keep the lighter ingredients from flying around and sticking to the sides.

—————————————————————————————–

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. After lifting weights, she loves making up a glass of her go-to Green Monster recipe.


Focus On: Kettlebells

Posted on by
2

Kettlebells have been used for decades, but they have seen a great rise in popularity in the past few years. You may have heard of them, but do not really know what all of the hubbub is about. If you have ever wondered what a kettlebell is or why you should add it to your fitness routine, look no further.

The kettlebell itself is a cast-iron ball with a looped handle on top. Weights usually range from 2 – 100+ pounds. Unlike a dumbbell, which has its center of gravity in your hand, the kettlebell has a center of gravity outside of your hand which requires multi-directional movement to stabilize the kettlebell and better mimics real life movements.

The reason that kettlebell training has been getting to much attention lately is because it requires functional, whole body fitness. Multiple muscle groups have to work together and all at once to control kettlebell movements, especially those in your core. Believe it or not, this is both a cardio and a strength training machine. Two-for-one!

Because this is a total body workout, you can get an intense sweat going and not be spending precious hours in the gym away from school, friends, and family. The list of benefits is a lengthy one, but here are just a few:

- Improved coordination and agility
- Better posture and alignment
- Increased bone density from weight-bearing exercise
- Increased power and endurance
- Low risk of injury when correct form is used
- Time efficient and simple exercises

Just a word of warning before you dive in. Start off with a lighter weight and make sure that your form is perfect before you move up in weight to avoid injury. If your gym offers a class or coaches to help correct your form, take them up on their offer! Kettlebells are like nothing you’ve used before, so movements may take some time before they become second-nature.

No kettlebells at your gym yet? That’s okay! Voice your opinions and suggest that they invest in a set of kettlebells! They won’t regret it and neither will you. Here’s a nifty kettlebell workout from Women’s Health that you can do the next time that you’re at the gym!

—————————————————————————————–

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 started using kettlebells in January 2012 and hasn’t looked back since.


Fuel Up and Head Outside

Posted on by
1

With winter seeming like spring this year, and spring seeming like summer, many are bringing their workouts outside much earlier than usual. And, yes, playing ultimate Frisbee with your friends is a workout.  Working out in a gym is a bit different than working out outside, and it is more important than ever to make sure that your nutrition is on point for optimal performance. Make sure that you’re fighting fit with these handy tips!

Adjust your workout according to the conditions
When the heat is one, you need to take the weather into consideration when planning your workout. In high heat (85+ degrees) and low humidity (under 30%) reduce your run by 20%, if there is high heat and high humidity (over 60%) then keep the run easy or consider going inside for a run on the treadmill instead.

How much you sweat tells you how much to drink
Weigh yourself (no clothes, after going to the bathroom) before you go outside. Keep track of how much you drink during your activity. Weigh yourself (without clothes) when you come back inside. Subtracts your post-workout weight from your pre-workout weight. Multiply by 16 (to get ounces of water). Add to the amount that you drank while outside to figure out total fluid loss. Divide by 4 to determine how much you should drink every 15 minutes to remain properly hydrated.

For long workouts, you need to eat during your workout
If you plan to exercise for more than 90 minutes (such as for a practice or a long run or bike ride) you need to eat not only a pre-exercise snack but also additional carbs to maintain normal blood sugar levels. Sugar is fuel for your brain, and when blood sugar drops you lose focus and energy and your performance suffers. For running sports (cross country, soccer) you may want primarily liquid carbs like in a sports drink. Cyclists may be able to tolerate more solid foods like a granola bar, dried fruit, or bagel bites with water. Consume 120-240 calories for every hour you exercise lasting 2-3 hours.

What you eat after exercise is just as important!
Rapid refueling is especially important after intense exercise. In the first 15-60 minutes immediately after a workout your muscles are ready to receive fuel and start repairing themselves. Whatever you choose, make it easy to digest. Liquids are better than solid foods, simple sugars are better than complex carbs. Many athletes like to refuel with a glass of chocolate milk which has an ideal 4:1 or 5:1 carb-to-protein ratio. Even after this you should eat again an hour or two later and focus more on consuming quality protein sources, such as eggs, tuna, or turkey, and complex carbs like brown rice in addition to vegetables for vitamins and minerals.

What’s right for you may not be right for everyone
You may have a more sensitive stomach than someone else. Some people are able to eat sports gels, candy, and pretzels while running, but I have found that they disagree with my stomach and so stick with sports drinks to fuel my workouts. You may sweat more than your friends and so need to consume more water and electrolytes during exercise to prevent dehydration. Experiment, try new things and routines, and see what works best for you!

Nutrition is not the only thing that you have to think about with outdoor workouts. Be sure to wear sunscreen, watch out for cars and other pedestrians, and let someone know where you are going. Have a happy sweat!

—————————————————————————————–

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 like to drink Gatorade on her long runs and refuel with chocolate milk.


What’s Fresh for Spring

Posted on by
Reply

Spring is in the air, and with a new season comes new seasonal fruits and vegetables. Eating with the seasons is a great habit for any classy co-ed to pick up. Eating seasonally means that produce has a shorter distance to travel to get to your plate, which translates into more nutrients in your body. Eating with the seasons is also a good way to support local agriculture. Go to your local farmer’s market and find some new fruits and vegetables to try or pick up some of your favorites.

Apricots                                        Honeydew
Artichokes                                    Limes
Asparagus                                   Mango
Broccoli                                        Morel mushrooms
Carrots                                         Oranges
Chives                                          Peas
Collard greens                           Pineapple
Corn                                              Rhubarb
Fava Beans                                 Spinach
Fennel                                          Strawberries
Green Beans                              Vidalia Onions

Fruits and vegetables are great sources of vitamins, minerals, and other natural substances that may help protect against chronic diseases, like stroke and other cardiovascular diseases along with certain cancers.

Strive for your five a day and eat the rainbow for better health! Fresh, canned, frozen, dried, or 100% fruit juice, in all of their forms they are a great addition to any meal or snack.

Now, what to do with all of this lovely produce? Here are a few spring recipes to inspire your taste buds:

Appetizer: Hot Spinach and Artichoke Dip
Entree: Pasta, Pancetta, and Peas
Side dish: Sautéed Carrots
Dessert: Strawberry Shortcake

—————————————————————————————–

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. Her favorite spring fruits and vegetables are asparagus, broccoli, pineapple, and carrots.


Snack Right While Traveling

Posted on by
2

Spring Break is in full swing on college campuses across the country. For many classy co-eds, this means travelling. Whether by train, plane, or automobile; to places exotic or back to your hometown; you will probably get hungry. After working for weeks to get swimsuit-ready for your Spring Break trip, don’t let getting the munchies at a gas station derail healthy eating. Here are some of College Lifestyle’s favorite snacks for traveling.

Whole-grain cereal

Many cereals that tout the “Whole Grains” stamp of approval are available in single-serving cups for your consuming pleasure. Look for brands that have at least 4 grams of fiber per cup, like classic Cheerios.

Energy bars

Often, energy bars are just a fancy way of saying “candy bars”. Be a label-reading maven and look for a bar that has at least 5 grams of fiber and 7 grams of protein while keeping a eye out for the sugar content. Kellogg’s Special K Protein, Kashi Go Lean, and Clif Bars all make excellent choices with a variety of delicious flavor options.

Trail mix

Preferably made by you! Pistachios, almonds, walnuts, and peanuts make a great source of healthy fats and protein. Throw in some dried fruit such as Craisins or dried apricots and maybe a few dark chocolate chips to sweeten the deal. Just make sure to pay attention to portion size or you may be in for more than you bargained for.

Fresh fruit

Many places are now making fresh fruit available, even if it is just the ever popular apple or banana. If you’re lucky, you may run across fresh fruit cups, such as those produced by Del Monte. Fruit provides a hefty dose of vitamin C to help you battle those nasty bugs that always seem to go around when travelling. No one wants to have a cold while sitting on a sunny beach!

————————————————————

If you have the time and ability to plan ahead and bring a cooler along, for instance if you are taking a road trip or driving to your destination, then that’s even better!

Pack your cooler full of Greek yogurt, cottage cheese, baby carrots, and fresh fruit. Drink plenty of water and try adding a packet of Crystal Light if you crave a little flavor. I like to make my own protein bars whenever I’m away from home and need a healthy snack. Here is my go-to recipe:

Pumpkin Protein Bars

1/2 C Xylitol Brown Sugar Blend (Ideal)
1/2 C No Sugar Added applesauce
1 T ground cinnamon
1 t baking powder
1 t baking soda
1/2 t salt
2 t vanilla extract
4 large egg whites (3/4 c liquid egg whites)
1 – 15 oz. can of raw pumpkin
2 C oat flour
2 scoops vanilla whey protein
1/2 c almond milk

Preheat oven to 350deg F. Spray a 9″ x 13″ dish with non-stick spray. Combine first 11 ingredients (through pumpkin) and mix well. Add the final 3 ingredients, and mix until incorporated.
Spread batter into dish and bake for 30 minutes.

Have a safe and successful Spring Break, from College Lifestyles to you! Prepare to come back and finish the semester in style.

—————————————————————————————–

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. For Spring Break 2012, she will be staying in town, relaxing with family and friends.


Classy Co-Ed On Campus: Katelyn Block

Posted on by
1

Katelyn Block, also known as Chef Katelyn by the readers of her blog, has it all: beauty, brains, personality, and style. College Lifestyles decided to catch up with Katelyn to find out what makes this chick so fantastic and to get her input on what it takes to be a classy co-ed on campus.

College Lifestyles: What does being “classy” mean to you?
Katelyn Block: When I hear the word “classy”, a few others come to mind: grace, style, and kindness. College life isn’t always such, but I try to handle daily occurrences with grace, walk and live with style, and interact with kindness. No other way to go!

CL: What 3 words would you use to describe yourself?
KB: Kind, bubbly, and incredibly passionate.

CL: What is your dream job?
KB: That’s a tough one. Honestly, if I could have a full-time job blogging, doing freelance writing and graphic design, and working in PR and/or at a magazine, I would be the happiest girl alive. Right now I am incredibly happy with where I am — the future is on its way.

CL: How do you stay healthy in the chaotic world that is college life?
KB: I don’t get too choosy about what I eat in the dining hall, mainly because it’s the least of my worries. Nineteen credits? That’s where my worries are! I always try to keep it balanced, for example, if I find myself wanting that gorgeous piece of chocolate cake for dessert, I nix the pizza and have a brown rice and tofu stir-fry instead. Maybe some veggies with hummus. It’s not always easy for me to choose the vegetables (I’ve had this problem ever since I was a child), but if I can’t bring myself to have veggies, I’ll at least have some quinoa.

CL: What is your favorite way to move?
KB: Yoga! And walking across campus. I used to be a cardio queen (gym junkie, if you will), and even ran a half marathon. For some people, this is enjoyable for a lifetime. For me, it lasted a season. These days, I’m all about mindfulness and making it natural.

CL: If you could only eat 3 foods the rest of your life, what would they be?
KB: Easy. Hummus, chocolate, and baby carrots. All together. (Just kidding ….kinda)

CL: What are your “must-have” beauty items?
KB: Mascara, foundation + bronzer, and most of all, my chapstick that looks like a glue stick via Palmer’s Cocoa Butter.

CL: Any advice for our readers or anything else to say?
KB: My advice for every walk in life: be yourself! Those around you will appreciate your genuine nature, and you’ll be a happier person. Get those endorphins.

Katelyn is an OrangeWoman at Syracuse University, living each day to better her own life through bettering others’. She hopes to pursue a degree through the S.I. Newhouse School of Public Communications, and a minor in Nutrition. Being the overachiever that she is, there will most likely be a double-major thrown in there as well. She is a new member of the Alpha Xi Delta sorority.

Her senior year of high school, Katelyn began Chef Katelyn, the blog where she focuses on self-love and nourishing oneself with whole foods, a bit of sweat, and some sprinkles thrown in. Since beginning her blog in August of 2010, Katelyn’s audience has grown in sync with her Twitter followers, surpassing the thousands.

Katelyn can be reached at:
Twitter: @ChefKatelyn
Blog: http://www.chefkatelyn.com/
E-mail: chefkatelynblog@gmail.com

—————————————————————————————–

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 is a proud reader of Chef Katelyn. #sorryimnotsorry


State of Fitness

Posted on by
Reply

“Beyond basic training, to a complete and healthy lifestyle…” State of Fitness Gym in East Lansing, MI, just off the campus of Michigan State University, has only been around for a few years, but the secret is quickly getting out.

This gym prides itself on having something for everyone and of every skill level. It does not matter if you are training to become a professional bodybuilder or are trying to turn your life around and are stepping into a gym for the first time. The trainers here will help you reach your health and fitness goals. Here is a little taste of what State of Fitness has to offer:

Group Coaching: Groups of up to 14 people make up group classes. These small personal coaching classes allow you to get an efficient full body workout that is sure to get you in shape. They use a wide variety of functional exercises and equipment like kettlebells, stability balls, TRX straps, free weights, and more. Workouts are done in a circuit style that creates a metabolic burn to elevate your metabolism and burn fat. There is also a special session for those over 50. Fit Over 50 include all of the elements of the traditional group coaching classes at a less intense level.

Semi-Private Coaching: Fewer people than in Group Coaching classes. These workout routines are designed to build muscle, burn fat, and increase overall strength. Modification, progressions, and regressions are offered for all exercises to match each person’s fitness level.

Private Coaching: All trainers are available for private coaching sessions for members or guests that desire a more personal and/or private session. Sessions are 50-55 minutes long.

Mind Body: In addition to the regular training classes, State of Fitness also offers Mat Pilates, Stretch and Roll, and Vinyasa Yoga classes.

Cardio machines are each equipped with their own Cardio Theaters so you can watch your favorite TV program as you exercise. Whether you prefer to lift weights, swing kettlebells, or run on the treadmill, you will find everything you need.

State of Fitness is truly a diamond in the rough when compared to the usual “24-hour fitness” facilities that are rampant on college campuses. That is just one of the reasons that I am so proud to be an intern there. So, if you are in town, stop on by for a class or two! You never regret a great workout.

Address: 2655 E. Grand River Ave., East Lansing, MI 48823

Hours of Operation:
MON-THURS: 5AM-9PM
FRIDAY: 5AM-7PM
SAT: 7AM-5PM
SUN: 7AM-3PM

Website: http://www.mystateoffitness.com/
Blog: http://mystateoffitness.wordpress.com/

—————————————————————————————–

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 has been an intern at State of Fitness since January 2012.


Take Me To the Greek!

Posted on by
3

… yogurt that is! In case you haven’t heard, Greek yogurt is one of the hottest foods right now and 2012 is shaping up to be re-named the “Year of the Greek Yogurt”. Greek yogurt now accounts for ¼ of the entire yogurt market with Chobani and Fage topping the charts in production. But what is it about Greek yogurt that has consumers gobbling it up faster than they can pump out the flavors?

Like regular yogurt, Greek yogurt is full of calcium and good probiotic bacteria.  However, Greek yogurt has had much more of the liquid whey, lactose, and sugar removed, making it super thick and creamy.  This gives you the same amount of calories as regular yogurt with double the protein and cutting the sugar content by half.

Companies like Chobani, the leader of the Greek yogurt market, have an impressive offering of flavors to choose from: Apple Cinnamon, Blood Orange, Black Cherry, Lemon, Blueberry, Honey, Raspberry, Peach, Pomegranate, Strawberry, Vanilla, and Plain from their fat-free (0%) line. Passion Fruit, Mango, Pineapple, Strawberry-Banana, and Plain from their low-fat (2%) line. Vanilla Chocolate Chunk, Orange Vanilla, VerryBerry, and Honey-Nana from their “Champions” collection. Fage supplies many of the same flavors and even has some of their own unique combinations as well!

Are you sick of just eating yogurt right out of the container? There are a ton of things that you can do to “spice” up your yogurt. Want more flavor? Try mixing in a packet of powdered drink mix, like Crystal Light. Want crunch? Add freshly chopped apple, cereal, or a few mini chocolate chips. You can also never go wrong when you pair yogurt and granola.

Chobani has an entire database devoted to using their yogurts for whatever kind of occasion you can imagine. Main courses, breakfasts, sauces, dips, desserts, and even beverages! We think that these Stuffed Shells and Strawberry Cheesecake Bars look mouth-watering! Check out even more awesome recipes in Chobani’s Kitchen. Fage also has their own collection of recipes for you to try and enjoy.

If you have never eaten Greek yogurt before, it is my personal recommendation that you do not start with the Plain flavor. Many people find it too sour or tart and get turned off much too early in the game! I myself buy a multiple-serving tub of 0% Plain and sweeten it with fruit preserves. Also, not all Greek yogurts are created equal. Some companies taste better than others! If you have not tried Chobani or Fage, then do so before you swear off Greek yogurt completely.

—————————————————————————————–

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. Her favorite flavor of Greek yogurt is Chobani 2% Pineapple. She eats a cup of Greek yogurt almost every day for a healthy snack.


FitFluential: CL Interviews Founder/CEO Kelly Olexa

Posted on by
3

“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!

—————————————————————————————–

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!


New Year, New You: Eat Better

Posted on by
3

“Lose weight” is always among the highest made New Year’s resolutions each year. However well-intended this is, like giving up sweets or losing 100 pounds, most people set goals that are unrealistic and impossible to achieve and set themselves up for failure. By making smaller, more manageable changes you will be more likely to reach those long-term goals toward healthier eating and a healthier body.

  1. Eat three food groups at breakfast.
    We’ve all heard that those who eat breakfast have a healthier weight than those who skip it, but not all breakfast foods are created equal. Make sure you having lean protein, carbohydrates, and healthy fats in your meal to keep you satisfied, give you energy, and help build and repair your muscles! Check out our edition of Eat This, Not That for some healthy breakfast swaps!
  2. Consider going meatless.
    The average American eats 8 oz. of meat a day. Too much fatty meat increases your risk for heart disease. By going meatless just one day a week you can help cut these risks. Check out the Meatless Monday movement for more information.
  3. Make half your plate produce.
    Fill half of your plate with fruits and vegetables. This will leave less room for higher-calorie options and is full of fiber, which makes you feel full. Plus, fruits and vegetables are loaded with nutrients to keep your cells healthy. Remember, the more colors of the rainbow that are on your plate, the more nutrients you’re getting!
  4. Say “No” to packaged diet foods.
    Low-fat peanut butter, cookies, and chips may sounds like they’ve been heaven sent, but they’re often high in added sugars and sodium. Low-fat products also try to trick people into eating more since they’re a “diet” food. Don’t fear the fat! A square of quality dark chocolate can be just as satisfying as a few of those no-sugar, fat-free chocolate cookies.
  5. Get more calcium.
    38% of Americans don’t get enough calcium in their diet. Calcium helps keep your bones strong and prevents fractures further down the road. So, drink a glass of milk and eat some yogurt. You can get it from non-dairy sources as well! Dark leafy greens, tofu, and fortified fruit juice and soy milk are excellent sources as well.

Whether you want to lose a few of those pounds you put on over the holidays or just want to not eat as many slices of pizza this year, make small, specific goals to help you achieve that bigger goal of fitting comfortably into your favorite pair of jeans! Recruit friends and family to help and join the path to healthier eating alongside you! Make 2012 your year with a new you.

—————————————————————————————–

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. In 2012, she aims to run in two marathons, keep her grades high, and gain confidence in driving her new manual transmission car.


Don’t Fear the Needle

Posted on by
2

This week, fellow intern Stephanie C taught us all about January being National Blood Donor Month. As a registered (B-positive!) blood donor and a blood drive organizer, I’ve come across all of the barriers, fears, and pitfalls of donating blood. Here are some of the common fears that come with donating blood and how to battle them head-to-head to come out victorious and help your fellow man (and woman)!

Passing Out

During blood collection, blood volume decreases and this causes your blood pressure to drop. This sudden drop is what causes some people to pass out as can sudden drops in blood sugar. Even stress can cause it by triggering a “flight or fight” response in the brain. To avoid: Drink plenty of fluids and maintain a diet high in iron before donation. Fluids keep blood volume at normal levels and high iron levels counteract the loss of iron during donation. Do not go in with an empty stomach. Also, don’t hold your breath; continue breathing calmly and normally.

Getting Turned Away

Lots of people get turned away from donation by not meeting the high standards set by the American Red Cross. Most of the people that I’ve seen and talked to were turned away due to low iron levels, having a cold, or international travel to certain areas. I myself could not donate for an entire year while I was taking medications for my skin because it was on the Red Cross’ “no-no” list. Check the list to see if your medications could disqualify you. To avoid: Maintain a diet high in iron, check the Red Cross’ qualifications listing for travel and medication, and practice good hygiene to avoid contracting contagious diseases.

Fear of Needles

I’ll admit it. I hate needles. I’ve been stuck more times than I can count in my life and I still can’t look when they prick me for shots or blood tests. To avoid: For some, just turning away and not looking helps. Others could find listening to their favorite songs on their iPod as calming. And don’t be embarrassed to bring a friend along. I’d say at least 1:2 or 1:3 of every girl I see come in has a friend come with them for support.

Before your appointment: Eat 3 hours prior to donation. Eat iron-rich foods for two weeks before your appointment (or at least a few days). Spinach, whole grains, eggs, and beef accompanied by good levels of vitamin C (get yourself some orange juice) will enhance iron absorption to help you meet hemoglobin requirements.

After your appointment: Have a snack offered by the donation organizers. Water or juice and something with a high sugar content. Eat a meal high in protein to help your body make more blood. Refrain from drinking alcohol for at least 8 hours. No heavy lifting or strenuous exercise for the rest of the day.

If you are a student athlete, donation could affect performance, so consult your coach. If you want to exercise, try walking or some light yoga and stop immediately if you start to feel faint or nauseous. Remember, 10% of your blood was just taken out, it takes about 48 hours for your cells to regenerate!

—————————————————————————————–

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 is a registered blood donor and loves to share her B-POSITIVE! blood with those in need whenever she can.


Welcome Back CL Intern – Ellen R

Posted on by
1

Name: Ellen Ratliff

School: Michigan State University

Major: Dietetics with a specialization in Health Promotions

Year in studies: Junior

I have been with College Lifestyles since: Fall 2011

Organizational Involvement: MSU Running Club, Food and Nutrition Association, Spartans Fighting Cancer, MSU Relay for Life, Honors College, MSU Student Food Bank

Pets: 2 cats (Iris and Lily)

My friends say I am: Intelligent, Athletic, Organized

Astrological sign: Gemini

My personal style is: Sporty

Favorite clothing stores: Pitaya, Forever 21, Plato’s Closet

Favorite movie: Elf

Favorite book/author: J. K. Rowling

Favorite quote: “We did not change as we grew older; we just became more clearly ourselves.” – Lynn Hall, Where Have All the Tigers Gone? (& my high school graduation quote)

My screensaver is: Black screen

On my IPod you will find: Lots of dubstep (Skrillex, deadmau5) and mash-ups (Girl Talk, Super Mash Bros.)

Must have beauty product: Aveeno Daily Moisturizer

I have a slight obsession with: Hulu Plus

Last movie I watched: The Devil Wears Prada

I dislike: Brussel sprouts

Last book I read: The Violets of March by Sarah Jio

My definition of a classy co-ed: A classy co-ed is someone who stays strong, confident, and in-control even during a stressful situation, while at the same time allowing themselves to feel sad/angry/etc. when the situation calls for it. It’s not about having the best outfit, a supermodel bod, or perfect hair, but working with what you have and flaunting what you’ve got! A classy co-ed can relate with everyone (or at least tries to) and doesn’t shy away from a situation just because it is a little uncomfortable. They are well-rounded academically and socially and know how to balance class, work, and friends.

Why I am excited about being an intern with College Lifestyles: I’m passionate about living a healthy, balanced life and want to share what I’ve learned with everyone who cares to listen to what I have to say!

—————————————————————————————–

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 loves running, making a mess in the kitchen, and singing off-key in her bedroom.


A Simple, Classy Cookie Recipe

Posted on by
1

Got invited to a last minute cookie swap? Jonesing for a cookie but don’t want to run to the store for special ingredients? Want to impress your boyfriend’s parents with a cookie that tastes great and looks fancy? College Lifestyles has just the recipe for you! This simple recipe uses very few ingredients, most of which you may already have on hand in your kitchen. Not only are these cookies simple and delicious, but they can be made in almost no time at all! Now, fire up your ovens…

Russian Tea Cakes
(Makes 36 cookies)

This is all you need!

1 cup butter (2 sticks)
1 teaspoon vanilla extract
6 tablespoons confectioners’ sugar
2 cups all-purpose flour
1 cup chopped walnuts
Confectioners’ sugar for decoration

Preheat oven to 350 degrees F (175 degrees C).

In a medium bowl, cream butter and vanilla until smooth. Combine the 6 tablespoons confectioners’ sugar and flour; stir into the butter mixture until just blended. Mix in the chopped walnuts. Roll dough into 1 inch balls and place them 2 inches apart on an ungreased cookie sheet.

Bake for 12 minutes. When cool, roll in confectioners’ sugar.

See? Simple as that! In an attempt to make these cookies slightly healthier, I used unsalted butter instead of regular butter and whole wheat flour instead of all-purpose flour. Also, if you can’t find chopped walnuts, you can buy walnut pieces or halves and give them a few pulses in a food processor. Not too much though! These cookies also freeze very well in case it will be a while before you get to share.

These cookies look delicate and are sure to please at whatever classy affair you bring them to. Don’t forget to write the recipe down! Guests are sure to be asking you for your baking secrets.

————————————————————————————–

Ellen Ratliff is a Health Writer at College Lifestyles ™. She is a junior at Michigan State University, majoring in Dietetics with a specialization in Health Promotions. Shes loves spending time baking cookies with her mom for friends and family.

 


Halloween Candy Treats (and Tricks)

Posted on by
1

It’s that time of year again, where we all don our most creative and classy costumes and parade around town looking for a good haunted house to spook. Unlike when we were little kids, Halloween usually involves a bit more than going door-to-door asking for sweet treats to eat. Even if we aren’t a 5-year-old pretty princess anymore, we can still indulge in our Halloween goodies. For many, Halloween usually marks the beginning of holiday weight gain as it coincides with the arrival colder weather. However, with this handy guide you do not need to fear the fun-size candy bars and snack packs floating around on October 31. Just snack smart and you’ll be able to keep that sweet tooth in check!

Fun-sized candy usually comes out to around 60-120 calories per bite-sized portion. Doesn’t sound too bad, right? But eat 3 or 4 and you’re already looking at 180-500 calories that is mostly make up of fat and added sugars. Take a look at these helpful visuals the next time you find yourself grabbing for the candy bowl for a perfect (around) 100-calorie snack:

Click on the image for a larger view!

Find more pictures here and an extended list here. So, what have we learned? Test your candy comparison skills here.

You can always make your own Halloween candy as well! You may not be able to pass it out to little kids in ghastly and glittery costumes, but it gives your inner Martha Stewart a chance to shine and family and friends won’t believe that these are homemade! Homemade Butterfingers, Rice Krispie Treats, and Caramel Apples.

————————————————————————————–

Ellen Ratliff is a Health Writer at College Lifestyles ™. She is a junior at Michigan State University, majoring in Dietetics with a specialization in Health Promotions. Her favorite Halloween candies include candy corn, Tootsie Rolls, and Twizzlers.


CL Interview: Dietitians Talk Vegan Nutrition

Posted on by
1

Ever thought that you couldn’t be a vegan in the dorms because of the lack of kitchen or the difficulty of navigating the cafeteria? Look no further! College Lifestyles interviewed Registered Dietitians Lorraine Huntley and Ann Silver, both of whom specialize in vegan nutrition, about doing veganism the right way. Vegans tend to weigh less, have lower incidences of chronic diseases (like Type 2 diabetes, hypertension, and heart disease), and overall lower cancer rates than their meat-eating cohorts. But, as with every style of eating, knowing the common pitfalls will help you to not make those mistakes and continue living a healthy, happy life!

Here are a few simple tips for getting the most out of your diet:

-          Eat “real” food: There are just as many processed vegan foods as there are regular foods.

    • Remember, Oreos are vegan-friendly, too!

-          Eat the rainbow: This way you ensure you are getting a wide array of nutrients.

-          Eat when you’re hungry and eat what you crave. Active people don’t always have the time to sit down to a “meal”, so frequency is key.

    • Try eating 5-6 times a day instead of the “traditional” 3. Frequent, smaller meals help control blood sugar, which could otherwise lead to sugar cravings and the dreaded midday energy slump.

-          The nutrients of concern with a vegan diet are B12, iron and protein.

    • You can get B12 by taking a multivitamin, a B-vitamin supplement, or topping off your food with a little nutritional yeast.
    • Iron is abundant in dark, leafy greens as well as beans and legumes. Eat along with foods that contain Vitamin C to help with absorption and try to avoid drinking tea or coffee and high-calcium foods which hinder absorption.
    • Protein can be found in small amounts in most everything you eat. Some of the bigger sources include tofu (soybeans), beans and legumes, and nuts and nut butters. Try a Morningstar Farms or Boca Burger veggie burger! There are oodles of meat substitutes out there to try if you’re too afraid to go straight for the tofu.

-          Ann’s daughter is a vegan herself and a few of her dorm room essentials include: cereal, soy milk, nuts, nut butters, dried fruit, and Amy’s Kitchen burritos.

And since no nutrition article would be complete without a little food action, here are some dorm-friendly combinations to try:

-          Crackers/Tortillas with refried black beans and sliced avocado

-          Mock Tuna Salad: Tempeh crumbled with Vegannaise and curry powder on bread with lettuce and tomato

-          Veggie Sandwich: Bread spread with hummus and guacamole with tomato, onion, cucumber, and lettuce

Remember, a diet is not just some quick-fix weight-loss scheme. A diet is simply the way that you eat and it’s unique to only you. A diet is a lifestyle that incorporates exercise, hobbies, and family and friends. If you have to change your values and who you are in order to eat a certain way, and it leaves you feeling not quite yourself, you probably shouldn’t be doing it!

————————————————————————————–

Ellen Ratliff is a Health Writer at College Lifestyles ™. She is a junior at Michigan State University, majoring in Dietetics with a specialization in Health Promotions. She eats small meals 5-7 times a day, takes a multivitamin, and always eats breakfast.


CL Interviews Clean Eating Chelsey

Posted on by
4

Chelsey S. is a fabulous 20-something and self-proclaimed foodie and health enthusiast who created the blog Clean Eating Chelsey. After graduating from Illinois State University, she began to experience health problems: stomachaches, migraines, joint pain, low energy, mood swings, and more. Soon thereafter, this classy co-ed learned that she was gluten and corn intolerant and probably lactose intolerant as well. No wonder she felt so sick! So, she eliminated these products from her diet and is now back with a healthy glow and a new food philosophy. Put simply: “If it comes from a box, I most likely will not be eating it.”

CL: How long have you been blogging for? What got you started?

Chelsey: I have been blogging since June 2010. I originally began blogging because I really and truly love blogs! I had been reading for a while, but I knew I had to reach out to others to share my story. After being diagnosed with multiple food intolerances in October/November 2009, I had a very difficult transition period that I knew many others could identify with. Now, I can’t imagine my life without blogging!

CL: What is “clean eating”? What about it appeals to you?

Chelsey: Everyone has their own personal definition of clean eating. To me, clean eating is eating whole, unprocessed foods devoid of artificial ingredients or preservatives. Knowing that what I am eating is safe for my husband and me puts my mind at ease. With so many chemicals, processed foods, and genetically modified foods out on the market, I know I don’t want them in my body.

CL: What would be your advice to someone who wants to start eating “cleaner”?

Chelsey: Clean eating isn’t all that hard – and it really is not boring. In fact, my blog’s tagline is “where clean eating is anything but commonplace”. My main advice though is to start slow. Think about cleaning up your food choices as a lifestyle change, not as a diet to lose weight, but to feel better all around. For example, if you eat instant oatmeal for breakfast every morning, try eating bulk oats instead. If you usually buy prepared salads for lunch, try making your own at home with organic and fresh ingredients. If you are craving Thai takeout for dinner, look up a recipe to make your own stir-fry. Obviously time is always an issue, so plan ahead! Most meals that I make take less than 30 minutes on a weeknight.

CL: You have a full-time job, a blog, are married, AND run half-marathons, how do you find the time to fit in family, fun, work, and fitness?

Chelsey: Wow, I do sound busy, don’t I? In life, it is all about balance. I have always been good at managing my time, and that really helped me transition into the “real world” when I got married, bought a house, and took on a job. There is always something to be done, but living life always comes first. Sometimes the dishes can stay in the sink for a few hours a night. Sometimes the blog can wait until the next day because I have a family obligation. By planning ahead (key!) and really zoning in on my priorities, I have found what works for me.

CL: What does a regular week look like for you in terms of working out?

Chelsey: Most mornings I will exercise before school (I am an elementary school teacher). I get up around 4:15 (yes, I am a little bit crazy), get to the gym by 4:30, and am done with my workout by 5:15 every morning. I have so many other obligations after school between work, my family, and my other job (blogging!) that exercising in the morning works much better for me. On the weekends, I usually take a hot yoga class or complete longer runs when I have more time. Sundays are always rest days for me!

CL: What was your college experience like? What advice would to give to co-eds?

Chelsey: College was a blast. There is nothing I would change about my experience except for getting more involved with different organizations on campus, especially my first semester away from home. Any sort of change can be scary and stressful, so having a “home base” organization like a club or a sport can be very helpful to help ground you and keep you busy! Obviously staying healthy in college is difficult, so I would really urge college students to find exercise they enjoy, healthy snacks and food to keep their brains on top of it all, and to keep drinking at a reasonable level.

CL: Can you share your favorite healthy recipe with us?

Chelsey: Asking a food blogger to share her favorite recipe is like asking a mother to choose her favorite child. You do realize this, don’t you? I suppose I am a rule breaker, so I am going to share one sweet and one savory recipe. One of my favorite snacks is granola – I usually eat a bowl of it every night as a snack. My favorite granola recipe is Trail Mix Granola – I could eat this by the tubful. One of my favorite healthy and savory dishes is Creamy Pasta Primavera.

Check out Chelsey’s “How I Do ‘It’” series! She covers topics all of us CL girls worry about: time management, healthy eating, self-worth, and exercise.

—————————————————————————————–

Ellen Ratliff is a Health Writer at College Lifestyles ™. She is a junior at Michigan State University, majoring in Dietetics with a specialization in Health Promotions. She tries to eat “clean” as much as possible, but still enjoys her Enjoy Life Allergen-Free Dark Chocolate bars from time to time.


5 Ways to Get Fit and Fabulous Without a Gym!

Posted on by
2

Summer is over and gone are the days where you have all the time in the world to run in the sun. Now that you are all moved in to the dorms and miles away from your fabulous gym back home you may start to wonder, “How am I going to work out in this new place?” If you have access to a gym, then great! But, the spending-savvy co-ed need not even leave the comfort of her dorm room anymore to get a kick-butt workout without all of the fancy equipment! Here are a few of my favorite way to keep fit when I can’t get to the gym:

1. Blogilates.com

Whether you like to follow workout videos or roll with printables like in magazines, Blogilates.com has you covered! No matter what part of your body you want to tone and sculpt, Cassey’s YouTube videos will have you feelin’ the burn in no time. I love her “Muffin Top Meltdown” routine.

2. Bodyrock.tv

While many of Zuzana’s workouts require some sort of equipment, there are quite a few that don’t. She asks that you use an interval timer, which you can buy or find an online version, or you can skip it entirely and choose to keep track of reps instead of time. Bodyrock workouts are short, but tough. You’ll be a sweaty, happy mess of muscle soon enough.

3. Jillian Michaels Workout DVDs

I am a self-proclaimed JM addict. This girl is confident, sassy, and will keep your body on its toes throughout every workout. Quite a few of her DVDs utilize a 3-2-1 approach which is 3 minutes of strength, 2 minutes of cardio, and then 1 minute of abs, which is repeated for a total of 3 times and really makes the time fly by. At 20-30 minutes per workout, these are easy to just pop in your laptop or DVD player and let ‘er rip! Light weights are required, but water bottles are a good replacement. My favorite is her Ripped in 30 DVD.

4. Exercise TV

The folks over at Exercise TV have brought workouts from your TV to your computer. While you have to pay for some videos, many are free, and at around 5-6 minutes in length they are easy to slip in to a busy schedule. Light weights or exercise ball may be required, but again, water bottles make good substitutes as does a chair for the exercise ball.

5. YogaDownload

Many people think that yoga is just for the graceful CL co-ed, but it just is not true! There is a type of yoga out there for everyone and for every skill level. No need to be able to put your leg behind your head to reap the benefits that yoga brings. Many of their classes are offered as 20-minute free samplers, and you can pay if you want longer sessions. If you’ve ever wanted to try yoga but were too scared to try out a class then this is the place for you!

There you have it! 5 ways to get fit that will leave you feeling like the strong and confident co-ed that you are. Invite your friends and do it together, or sweat it out solo. Either way, you’re making your way to a more fabulous you! When you’re done, why not cool down and refuel with a deliciously healthy smoothie?

—————————————————————————————–

Ellen Ratliff is a Health Writer at College Lifestyles ™. She is a junior at Michigan State University, majoring in Dietetics with a specialization in Health Promotions. She loves lifting weights, running for miles, and stretching out with Vinyasa Flow yoga.