Five Memorial Day Appetizers

Although most of us are still trying to power through finals, summer is right around the corner and it’s time to start thinking about that summer kick-off holiday, Memorial Day. Whether you’re hosting a BBQ or attending one, there’s always some cooking involved. The following recipes are quick and easy, yet delicious appetizers for this sunny summer day!

1. Mini Brie and Apple Quiches (Courtesy of EatingWell.com)

MD1

Photo Credit: EatingWell.com

Ingredients:

  • 30 (two 1 9/10-ounce packages) mini phyllo shells
  • 1/2 medium apple, peeled and finely diced
  • 5 large eggs
  • 1 teaspoon Dijon mustard
  • 1/4 teaspoon salt
  • 1 pinch freshly ground pepper
  • 1 pinch ground nutmeg
  • 4 ounces (1/2 small wheel) Brie, cut into 30 squares

Directions:

1. Preheat oven to 350 degrees F.

2. Arrange phyllo shells on a large parchment-lined baking sheet. Divide apple among the shells.

3. Whisk eggs, mustard, salt, pepper, and nutmeg in a large measuring cup. Pour the egg mixture over the apple (do not overfill the shells). Place a Brie square in each shell.

4. Bake until eggs are set, the Brie is melted, and the phyllo is starting to brown around the edges, about 15 minutes. Let cool slightly before serving. 

2. Grilled Cheese and Tomato Flatbreads (Courtesy of TastofHome.com)

MD2

Photo Credit: TastofHome.com

Ingredients:

  • 1 package (8 ounces) cream cheese, softened
  • 2/3 cup grated Parmesan cheese, divided
  • 2 tablespoons minced fresh parsley, divided
  • 1 tablespoon minced chives
  • 2 garlic cloves, minced
  • 1/2 teaspoon minced fresh thyme
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 1 tube (13.8 ounces) refrigerated pizza crust
  • 2 tablespoons olive oil
  • 3 medium tomatoes, thinly sliced

Directions:

1. In a small bowl, beat the cream cheese, 1/3 cup Parmesan cheese, 1 tablespoon parsley, chives, garlic, thyme, salt and pepper until blended.

2. Unroll pizza crust and cut in half. On a lightly floured surface, roll out each portion into a 12-in. x 6-in. rectangle; brush each side with oil. Grill, covered, over medium heat for 1-2 minutes or until bottoms are lightly browned. Remove from the grill.

3. Spread grilled sides with cheese mixture. Sprinkle with remaining Parmesan cheese; top with tomatoes. Return to the grill. Cover and cook for 2-3 minutes or until crust is lightly browned and cheese is melted, rotating halfway through cooking to ensure an evenly browned crust. Sprinkle with remaining parsley. Yield: 2 flatbreads (12 servings each). 

3. Balsamic Grilled Vegetable and Barley Salad (Courtesy of TastofHome.com)

Photo Credit: danicasdaily.com

Photo Credit: danicasdaily.com

Ingredients:

  • 2 tablespoons olive oil
  • ¼ teaspoon salt
  • 1 1/4 cups balsamic vinegar, divided
  • 3 medium yellow summer squash, quartered and cut into 1-inch slices
  • 3 medium zucchini, quartered and cut into 1-inch slices
  • 2 cups grape tomatoes, halved
  • 1 tablespoon brown sugar
  • 1 tablespoon honey
  • 2 fresh thyme sprigs
  • 1 fresh rosemary sprig
  • 1/2 teaspoon garlic powder
  • 1 3/4 cups reduced-sodium chicken broth
  • 1 cup quick-cooking barley
  • 2 tablespoons minced fresh basil or 2 teaspoons dried basil

Directions:

1. In a large resealable plastic bag, combine oil, salt and 1/4 cup vinegar. Add yellow squash, zucchini and tomatoes; seal bag and turn to coat. Refrigerate for up to 4 hours.

2. In a small saucepan, combine the brown sugar, honey, thyme, rosemary, garlic powder and remaining vinegar. Bring to a boil; cook until liquid is reduced by half. Discard thyme and rosemary; set glaze aside.

3. In a large saucepan, bring broth to a boil. Stir in barley. Reduce heat; cover and simmer for 10-12 minutes or until barley is tender.

4. Meanwhile, drain vegetables and discard marinade. Place vegetables in a grill wok or basket. Grill, uncovered, over medium heat for 8-12 minutes or until tender, stirring frequently and brushing occasionally with glaze.

5. Remove barley from the heat; let stand for 5 minutes. Transfer to a large serving bowl. Add vegetables and basil; toss to coat. Serve warm with a slotted spoon. Yield: 9 servings. 

4. Homemade Guacamole Dip 

Photo Credit: SimplyRecipes.com

Photo Credit: SimplyRecipes.com

Ingredients:

  • 3 avocados – peeled, pitted and mashed
  • 1 lime, juiced
  • 1 teaspoon salt
  • 1/2 cup diced onion
  • 3 tablespoons chopped fresh cilantro
  • 2 roma (plum) tomatoes, diced
  • 1 teaspoon minced garlic
  • 1 pinch ground cayenne pepper (optional)
  • Tortilla Chips (duh!)

Directions:

In a medium bowl, mash together the avocados, lime juice and salt. Mix in onion, cilantro, tomatoes, and garlic. Stir in cayenne pepper. Refrigerate 1 hour for best flavor, or serve immediately.

5. Couscous Salad with Zucchini and Roasted Almonds (Courtesy of FoodandWine.com)

Photo Credit: delish.com

Photo Credit: delish.com

Ingredients:

  • 2 cups couscous
  • 1 cup fresh peas
  • 1 1/2 cups finely diced zucchini
  • 6 tablespoons extra-virgin olive oil
  • Salt and freshly ground pepper
  • 3 tablespoons fresh lemon juice
  • 2/3 cup chopped roasted almonds
  • 1/2 cup sliced scallions
  • 1/2 cup chopped parsley
  • 1/4 cup chopped mint
  • Crushed red pepper, for seasoning

Directions:

1. Pour 2 cups boiling water over the couscous; cover and let stand for 5 minutes. 

2. Boil the peas in 1/2 cup water for 1 minute. Drain the peas, reserving 1/4 cup of the water. 

3. In a skillet, sauté the zucchini in 3 tablespoons of the olive oil until crisp about 3 minutes. Season with salt and pepper and let cool to room temperature. 

4. In a small bowl, mix the reserved pea cooking water with the lemon juice and the remaining 3 tablespoons of olive oil. Fluff the couscous and pour this dressing on top.

5. Stir in the zucchini, peas, almonds, scallions, parsley and mint. Season with salt, black pepper and crushed red pepper.

These appetizer recipes are all classy and healthy ways to start of your summer on Memorial Day Weekend! They are simple to make and packed with fresh, summery vegetables.

For more Memorial Day BBQ ideas, check out the following CL articles:

Intern Kitchen: Quinoa Crust Quiche

Intern Kitchen: Quinoa Salad

Scrambled Egg Pizza

CL photo 3 (thumbnail)Raquel Santos is a senior at Rutgers University. Follow her on Twitter @raqueltossi. To stay tuned to more articles for classy co-eds be sure to follow College Lifestyles on Facebook, Twitter and Pinterest.

Intern Kitchen: Apple Pie

pie_top

Photo credit: Leanne Gallaway

Apple pie’s always good and comforting, but homemade apple pie is even better. Even though it sounds fruity, this delicious dessert is usually loaded with calories. This American classic can be easily transformed into a healthy after-dinner treat with a few savvy changes. All you have to do is use whole-wheat flour and canola oil for the crust rather than plain white crust and shortening. This adds fiber and reduces saturated fat in each yummy slice!

Photo credit: Leanne Gallaway

Photo credit: Leanne Gallaway

Ingredients

CRUST

  • 1 1/4 cups whole-wheat pastry flour, (see Ingredient Note)
  • 1 1/4 cups all-purpose flour
  • 2 tablespoons granulated sugar
  • 1/2 teaspoon salt
  • 4 tablespoons cold unsalted butter
  • 1/4 cup reduced-fat sour cream
  • 3 tablespoons canola oil
  • 4 tablespoons ice water

FILLING

  • 6 cups thinly sliced peeled McIntosh apples, (about 2 pounds)
  • 6 cups thinly sliced peeled Granny Smith apples, (about 2 pounds)
  • 2/3 cup packed light brown sugar
  • 1 tablespoon lemon juice
  • 1 1/4 teaspoons ground cinnamon, divided
  • 1/8 teaspoon ground nutmeg
  • Pinch of ground allspice
  • Pinch of salt
  • 2 tablespoons all-purpose flour
  • 1 teaspoon granulated sugar
  • 1 large egg white, lightly beaten, for brushing
Photo credit: Leanne Gallaway

Photo credit: Leanne Gallaway

 

Directions:

1. To prepare crust: Whisk whole-wheat flour, 1 1/4 cups all-purpose flour, 2 tablespoons sugar and 1/2 teaspoon salt in a large bowl. 

2. Cut butter into small pieces and, with your fingers, quickly rub them into the dry ingredients until the pieces are smaller but still visible. Add sour cream and oil; toss with a fork to combine with the dry ingredients. 

3.Sprinkle water over the mixture. Toss with a fork until evenly moist. Knead the dough with your hands in the bowl a few times, the mixture will still be a little crumbly. Place onto a clean surface and knead a few more times, until the dough holds together. 

4. Divide the dough in half and shape into 5-inch-wide disks. Wrap the dough in plastic and refrigerate for at least 1 hour.

5. Meanwhile, make filling: Combine apples, brown sugar, lemon juice, 1 teaspoon cinnamon, nutmeg, allspice and pinch of salt in a large bowl. Reserving 4 cups, transfer the rest of the apple mixture to a Dutch oven. 

6. Cook over medium heat, stirring, until the apples are tender and beginning to break down, about 10 minutes. 

7. Remove from the heat, stir in the reserved apples and 2 tablespoons flour; let cool for about 30 minutes.

8.. Position a rack in lower third of oven; preheat to 425°F.

9. Remove the dough from the refrigerator; let stand for 5 minutes to warm slightly. Roll one portion between sheets of parchment or wax paper into a 13-inch circle. Peel off the top sheet and invert the dough into a 9 1/2-inch deep-dish pie pan. Peel off the remaining paper. 

10. Scrape the filling into the crust. Roll the remaining portion of dough between sheets of parchment or wax paper into another 13-inch circle. Peel off the top sheet of paper and invert the dough onto the fruit. Peel off the remaining paper. 

11. Trim the crust so it overhangs evenly. Tuck the top crust under the bottom crust, sealing the two together and plumping the edge. Flute the edge with your fingers. 

12. Combine 1 teaspoon granulated sugar and the remaining 1/4 teaspoon cinnamon in a small bowl. Brush the crust with egg white and sprinkle with the cinnamon-sugar. Cut 6 steam vents in the top crust.

13. Bake the pie on the bottom rack for 20 minutes. Reduce the oven temperature to 375° and continue baking until the crust is golden brown and the filling is bubbling, 25 to 35 minutes more. Let cool on a wire rack for about 1 1/2 hours before serving.

You won’t have to be afraid to indulge in dessert with this healthy alternative recipe! Each slice has about 340 calories and 10 g of fat if you cut the pie in 10 servings. 

Photo credit: Leanne Gallaway

Photo credit: Leanne Gallaway

For more CL dessert recipes, check out the following articles:

Intern Kitchen: Chocolate Chip Cookies Brittle

Intern Kitchen: Key Lime Pie

 CL photo 3 (thumbnail)Raquel Santos is a senior at Rutgers University. Follow her on Twitter @raqueltossi. To stay tuned to more articles for classy co-eds be sure to follow College Lifestyles on Facebook, Twitter and Pinterest.

Introducing Lindsay Smore: CL’s new Social Media Intern, University of Dayton

 

Name: Lindsay Smore

College Lifestyles ™ Intern Position: Social Media Intern

Hometown: Pittsburgh, PA

SchoolUniversity of Dayton

Year in studies: Sophomore

Major(s)/minor(s)/concentration(s): Major: Dietetics

Organizational involvement: Student Dietetic Association and Chi Omega.

I am excited for second semester because: I get to have a fresh start in all new classes with new teachers.  I’m also excited to get to meet more people in my major.

My favorite thing about the Spring is: The beautiful weather and all of the blooming flowers and trees.

My dream Spring break is: A trip to the beach with a few friends.

I wish I could study abroadIreland

My number one DIY craft for this semester isCute pin box for my little.

My fashion and accessory favorites for this Spring are: I can’t wait to bring out my cowboy boots again! I love pairing them with a cute sundress.

My dream job is: Becoming a registered dietitian, working with children with diabetes.

My favorite food isCHOCOLATE!

My favorite movies/T.V. shows are: “The Proposal”, but who doesn’t love “The Notebook”? I love “Friends” and “Modern Family” too.

My favorite book is: “The Help”.

My celebrity dream date is/with: I would be in heaven if I could go jet skiing on a lake with Ryan Reynolds.

I get my inspiration from: My family, because they are all such hard workers and push me to work as hard as I can in everything I do.  They are also very supportive of my decisions.

My secret get-away during the semester is: Our on-campus coffee shop.

My dog Kona and I reading together.

My friends would describe me as: Busy, bubbly, and outgoing.

Three things I want to accomplish before the Summer: 1) Give blood 2) Run a 5K 3) Get on the deans list.

My favorite College Lifestyles ™ article wasDIY: Things to Do With Mason Jars.  You can find mason jars ALL over my apartment.

My definition of a classy co-ed is: A poised young man or woman who is confident in who they are, while maintaining a positive view of oneself and respects others.

Why I am excited to be a College Lifestyles ™ Intern: I am so excited to start my first semester with CL because all of the people I work with have been so nice and seem like such genuine hard working people.

My cousins, sisters, and I at the Grand Canyon.

 


Introducing Kelly Sloan: CL’s new Health Writer Intern, University of Hawaii at Manoa

Kelly Sloan, University of Hawaii at Manoa, Health Writer

Name: Kelly Elizabeth Sloan

College Lifestyles ™ Intern Position: Health Writer

Hometown: Long Beach, California

School: University of Hawaii at Manoa

Year in studies: Junior

Major(s)/minor(s)/concentration(s): Food Science and Human Nutrition: Dietetics

Organizational involvement: Food Science Council

I am excited for second semester because: I will be one step closer to graduating.

My favorite thing about the Spring is: The spring showers.

My dream Spring break is: Visit the other islands of Hawaii, such as Maui and Kauai.

I wish I could study abroad: In Italy.

My number one DIY craft for this semester is: The DIY Football cupcakes. I love to bake and I love to watch football. Go Green Bay PACKERS!

My fashion and accessory favorites for this Spring are: Anything yellow.

I love the color yellow!

My dream job is: To become a registered dietitian.

My favorite food is: Pineapple

My favorite movies/T.V. shows are: My favorite movie is “Forrest Gump” and my favorite T.V. show is “Pretty Little Liars”.

My favorite book is: The Great Gatsby

My celebrity dream date is/with: Dinner on a yacht with Orlando Bloom.

I get my inspiration from: My mom and dad because they are hard workers and will always support me.

My secret get-away during the semester is: Going to the movies.

I love going to the movies with friends and family.

My friends would describe me as: Funny, weird, and fabulous.

Three things I want to accomplish before the Summer: To pass all of my spring semester classes, get a job, and to have a wonderful experience with the CL internship.

My favorite College Lifestyles ™ article was: The Top Six Foods for Brain Power because I thought it was appropriate at this time since I was in the middle of my finals week.

My definition of a classy co-ed is: Someone who is intelligent, confident, and classy.

Why I am excited to be a College Lifestyles ™ Intern: I am extremely excited to share my writing with others and inform others on topics related to nutrition. I love food. I can’t wait to start writing and to be a part of the CL experience!

My friends and I at a UH football game.


Intern Kitchen: Homemade Hot Apple Cider

Autumn is upon us and so are all the delicious flavors that come with the season.
From spice lattes to pumpkin pie, the crisp weather allows for more than just scarf
and boot wearing. One of the overall fall favorites is apple cider because of its
flexibility and ability to taste good whether it’s served cold or hot.

To spice up your next fall holiday party or to warm up during a cool autumn night,
try the easy and appetizing hot apple cider recipe from Elana’s Pantry, which makes
approximately 4-6 servings.

Ingredients:
1 quart of apple juice
2 cups of water
Cinnamon sticks (approximately 5, but you can use more or less depending on how
much of the flavor you want)
4 cloves
1 sliced orange with the skin still on

Directions:
1. Combine all the ingredients in a large pot and bring it to a boil
2. Reduce the heat and simmer the liquid for a minimum of 15 minutes
3. Serve and enjoy!

Need another beverage for the Halloween party you’re planning? Keep this recipe in
mind for times when you’re looking for a signature drink for guests to enjoy!


5 Foods for: Comfort

As the temperatures begin to dip and the pile of homework on your desk seems taller than ever, it’s only natural to begin craving the comforts of home.  Fuzzy slippers, movie nights and mom’s home cooking have never sounded more tantalizing, especially with midterms on the horizon.

Luckily, classy co-eds everywhere can rejoice and find peace with these recipes that are not only good for your soul, but for your waistline, too.  These dishes have all been given a health makeover.  Indulge in your favorite comfort foods the fabulous, guilt-free way this fall.

Macaroni & Cheese

Macaroni & cheese is a meal nobody outgrows.  Comforting on a dull and gloomy day,  EatingWell’s baked macaroni & cheese recipe uses low-fat cottage cheese and also includes spinach for an added vegetable boost. Use whole wheat pasta for an extra dose of fiber.

Chicken Noodle Soup

Chicken noodle soup isn’t reserved for the days when you’re feeling under the weather.  This super easy recipe from Cooking Light is loaded with protein and veggies, not to mention it’s bursting with flavor.  Ready in just 20 minutes, this is the perfect comfort food for a craving that hits when you least expect it.

 Tip: Looking for more chicken recipes? Try CL’s 10 Fresh Way’s to Cook with Rotisserie Chicken now!

Baked Potato

EatingWell’s baked potato is bursting with beef and broccoli.  The recipe uses reduced-fat sour cream to cut back on calories.  Get your fill of protein and veggies while treating yourself to this traditional dish.

Chili

Perfect on chilly fall days, this recipe from Prevention uses heart-healthy ingredients such as beans, tomatoes and corn to keep your sodium levels in check.

Pancakes

A Sunday morning staple, pancakes no longer have to come with a side order of guilt.  The next time you’re in the mood for this buttery breakfast, whip up this creation courtesy of Hungry Girl, inspired by IHOP’s New York Cheesecake Pancakes.

Don’t forget to check out the College Lifestyles nutrition page for more ways to stay happy and healthy this semester!

Will you be trying any of these recipes?

What are your favorite comfort foods?

Casey Galasso is junior at Marist College. Follow her on Twitter at @omggcasey. To stay tuned to more articles for classy co-eds, be sure to follow College Lifestyles on Facebook, Twitter, and Pinterest.



Frozen Foods: Healthy or Not?

It’s hard to imagine college life without frozen foods! Every classy co-ed knows that quick meals can be produced in seconds thanks to freezers and microwaves after a long day of classes, sorority life, extracurricular activities and work. But have you ever really considered the frozen foods that you’re consuming between studying and social life? How are they made, what ingredients are in them, and are they healthy or not? Below, College Lifestyles chills out by taking a look inside the freezer…

                How long have frozen foods been around? Believe it or not, ladies, frozen foods (and other methods of preservation) have been around for quite some time.  Consider colder ancient climates or icy winters in more varied climates- it would be convenient to store meats on ice in order to avoid spoilage and preserve food for later consumption.

               How are foods frozen?  It wasn’t until around the late 1800s and early 1900s that foods were flash frozen- the method by which most frozen foods are chilled today. This method preserves flavor and nutrients much better than historical freezing techniques, mainly because the freezing process is so rapid. Another common method is individual quick freezing (IQF), which is often used with berries. With the IQF method, food pieces are flash frozen individually, and then stored together. Often, extra ingredients are added to aid in the preservation process.

Courtesy of curtisstone.com

              What added ingredients are most common? Sugar and salt, of course! Sugar is often added to frozen fruits and salt to meats and even vegetables. These added ingredients attach unwanted calories and sodium.

               So, are frozen foods healthy or not? Historically, frozen foods are not unhealthy. In fact, by storing out of season foods, people had (and have!) access to nutrients year-round that they would normally only have had access to at one time of the year. Even today, not every food is in season everywhere, at all times.  It’s fabulous to be able to eat blueberries in December!  In fact, your school’s dining hall  relies heavily on frozen foods to keep everyone fed! Frozen foods can also be preferable to canned foods for some people since freezing may preserve textures better.

Courtesy of eatbalanced.com

      HOWEVER, it all comes down to WHAT frozen foods you’re eating. This article has largely been about frozen fruits, vegetables, and meats, while we all know that there are also frozen pizza rolls, “TV dinners,” chicken pot pies and waffles. Freezing food is not inherently bad: if it’s healthy fresh, it most likely will be when it’s frozen as well. But freezing an unhealthy food won’t make it healthy, so follow the same health rules with frozen food you would follow with fresh food!

      Hannah Borland, a senior in Dietetics at Michigan State University, is a Health and High School Writer for College Lifestyles. This is her last article of the summer and she wants everyone to know that she thoroughly enjoyed her time as a College Lifestyles intern!


Favorite Coffee Recipes

In the age of Internet cafes and Starbucks shops on ever block, it’s safe to say that there are about a billion different ways to take your coffee every day. It’s also safe to say that the staff at College Lifestyles has tried most of them. (I’m really loving the Mocha Coconut flavor right now.) However, to make things a bit easier, let’s just stick to our favorite coffee-flavored beverages. Here is what some of the CL girls had to say about their favorite coffees!

Photo credit: tasteofhome.com

 

“Folgers Almond Mocha Coffee recipe!”~Emily Lamielle, 20, Duquesne University

 

 

“I love hazelnut and caramel coffee. The flavor combo is not very popular but it goes so great together!” ~Angela Skane, 18, University of Florida

 

“8 O’clock coffee (2 1/2 Tbs ground with 4 cups of water) :) I drink it with hazelnut creamer!” ~Jessica Randall, 21, NVCC

 

“I always get mocha and hazelnut mixed when I go to Dunkin! It’s like an early morning nutella-like treat!” ~Kimberly Anastos, 20, Quinnipiac

 

Photo credit: womenshealthmag.com

“Anything at Dunkin Donuts!” ~Alli Heitzenrater, 22, Penn State

 

“I’m with Alli about Dunkin Donuts!! But I prefer my coffee black.” ~Meghan Keane, 20, Duquesne University

 

Photo credit: fashioncentral.pk

“I love adding honey to my coffee! It’s a natural sweetener and tastes great!” ~Brittany Lavenski, 20, West Virginia University

 

“French Vanilla Iced Coffee!” ~Kristen Tomkowid, 19, Ithaca College

 

 ”I love adding brown sugar to my coffee (in addition to milk)” ~ Emily O’Brien, 20, Hofstra University

“French Vanilla cappuccino” ~ Debra Schreiber, Duquesne University, May 4, 2012 alumni, 22.

~~

Well there you have it. Some of CL’s finest, and some equally classy newcomers on their favorite coffees. Take a look at  Carrie Westman’s article on the best and worst of Dunkin’ Donuts for some healthier choices and alternatives before heading out for your next caffeine fix.

 

Cassandra Marro is a Lifestyle Writer for College Lifestyles and a recent college graduate. She prefers iced coffee to hot any day of the week, and loves to occasionally indulge on Starbucks mocha frappuccinos during the cruel summer days.


CL’s Top Five Focus Foods

Getting back into the swing of things and readjusting to college life isn’t easy, and sometimes it’s hard to stay focused on homework assignments, quizzes and tests when there is so much else going on.  After scouring the far corners of the Internet, College Lifestyles has found five foods that every college student should have in their refrigerators and on their shelves.

Photo credit: skinnytaste.com

Oatmeal

It’s true: breakfast is the most important meal of the day, at least for your brain. Eating breakfast every morning has been proven to improve short-term memory throughout the day, and it also prevents overeating during the day. Oatmeal is low-calorie and full of ‘bulk’ fiber, which will keep you feeling fuller longer and cut out cravings for sweets later on in the day. Add fresh strawberries or blueberries for an antioxidant-rich, rewarding breakfast without any artificial sweeteners.

Photo credit: sciencedaily.com

 

Blueberries

Blueberries have been long regarded by the scientific and nutritional community as being a unique super food. Their high antioxidant count helps boost brain function and memory by activating protective enzymes in the brain. Researchers also believe that blueberries can help long-term memory function, and may even help prevent Alzheimer’s and Parkinson’s disease. Add fresh or frozen blueberries to oatmeal, whole grain cereal, or eat them by themselves for a tasty snack on the go.

Dark Chocolate

Photo credit: alzcareblog.com

Dark chocolate is not only tasty, but also a natural stimulant that can satisfy your sweet tooth while keeping you focused and concentrating throughout the day. A small piece of dark chocolate (about ¼ of a bar) is plenty, and a perfect treat to end the day.

Photo credit: lifescript.com

Salmon

This one may be a bit more difficult to keep in a college dorm refrigerator, but the reward is definitely worth the money spent. Salmon is chock full of Omega-3 fatty acids, which stimulate brain function and boost concentration. Salmon has also been linked to helping depression and reducing one’s chances of heart disease. Add it to a salad for a quick lunch that is heart-healthy and good for the mind!

 

Green Tea

Photo credit: city-connect.org

Many researchers suggest that caffeine can help keep you focused during a long day of classes, internships, jobs and homework. However, it’s important to not overdo it with caffeine, as that can make you feel jittery and, in turn, lose focus, not to mention the sluggish feeling you can get after the crash. Green tea has the natural caffeine boost necessary to keep you focused without the crash or jitters. Drinking hot green tea is more satisfying and keeps you fuller longer than a snack, and its lack of calories makes it infinitely healthier for you.

 

These five foods will be sure to satisfy your hunger and keep you on track as you ease into the new semester. Good luck, co-eds, and remember to stay focused, and above all, stay classy.

 

Cassandra Marro is a Lifestyle Writer for College Lifestyles and a recent college graduate. She always has her kitchen stocked with blueberries, green tea and dark chocolate to keep her alert all day long.


Easy Options for Breakfast When You’re Busy

With summer winding down, personal responsibility is about to be in overdrive between work and school, resulting in less time to make sure everything’s in order. Unfortunately, one of the easiest things to forget is breakfast, despite it being the most important meal of the day. Breakfast is essential for weight loss and it helps start a person’s metabolism every morning, which is why the meal is necessary no matter how little time the hustle and bustle of your morning leaves for it. To help think of quick and delicious breakfast options that anyone can recreate, I’ve asked a few classy co-eds about the creative ways they break the fast, no matter how full their plate is the rest of the day.

Homemade parfaits are a popular option for breakfast on the go. Photo courtesy of www.suzyeaton.com.

“I usually make a quick protein shake with protein powder and water, then take a big handful or packet of nuts! I get protein and healthy fats, which is perfect for satiety.” — Carrie McMahon, 18, University of Southern California

“I’m a huge fan of parfaits. I just throw some yogurt, fruit, and granola in a cup and take it on-the-go with me.” — Rachel Osman, 20, Indiana University

Photo courtesy of adirondackbaker.blogspot.com

“I keep a box of granola bars in my car so if I’m running late I can just grab one while I’m driving.” — Victoria Baldonado, 21, University of New Mexico

“I mix everything in a ‘solo’ cup – yogurt + crunchy cereal – I think of it as parfait on the go!” — Shelly Marie Redmond, Editor in Chief of College Lifestyles

Luna bar and a banana! Luna’s are the best protein meal bars. They’re packed with protein and fiber and they actually keep me full.” — Raquel Santos, 21, Rutgers University

“I’m not big on breakfast, so when I’m in a rush I’ll throw a slice [or two] of bread in the toaster for a minute, throw some butter on it and eat it on my way out the door.” — Kristin Lopez, 21, Rider University

“[I'll eat] the 100 calorie Arnold bread whole wheat rounds toasted with a little chunky peanut butter on it.” — Allison Cohen, 20, University of Connecticut

Photo courtesy of www.restaurantwidow.com

“I love Nature Valley in the morning.” — Debra Schreiber, 22, Duquesne University

“I’m interning in Germany, so I’ll usually  grab a croissant or a baguette from the millions of bakeries on my way to work. It’s cheap and extremely delicious.” — Jill Templeton, 21, Rider University

“I grab a yogurt with my bottle of Aloe Vera juice and water, made the night before.” — Charlene Alexander, 21, University of South Florida

“Normally I grab a instant breakfast packet and a fruit of some sort because it’s full of vitamins and fills you up till lunch.” — Jessica Lenox, 21, Rider University

 

Nicole Veenstra is a Fashion & Lifestyle writer for College Lifestyles. She is currently studying journalism at Rider University and loves dolphins, red velvet anything and spending time with her friends and family.


6 Sweet Summer Cantaloupe Recipes

Sweet but not too juicy, cantaloupe is one fruit you don’t have to worry about dripping messily down your chin. Like all fruits, besides being completely delicious, cantaloupe has numerous health benefits. It’s rich in Vitamins A and C, and high in antioxidants. If you’ve been looking for a way to incorporate more healthy foods into your diet, you’re in luck. Spoiler: cantaloupe can make a great dessert!

Fruit Skewers
For this summer snack, cut up your favorite fruit (cantaloupe, strawberries, pineapple, etc.) and slide them onto the stick. This is the perfect treat when you have the girls over for a movie night. Melt some chocolate or use yogurt for a tasty dip.

Chicken Salad with Cantaloupe
A delicious recipe combining blueberries, grapes, chicken, and almonds, this chicken salad recipe is served in cantaloupe halves making for one creative presentation and one filling meal.

Chicken salad in an edible bowl! (Photo credit: allrecipes.com)

Melon with Raspberry Sauce
Blend 2 cups of raspberries with 3 tablespoons of honey, a teaspoon of lemon juice, and ⅛ teaspoon ginger. Serve with a few slices of honeydew and cantaloupe for a sultry, sweet dessert.

Melon Ice Candy
Coconut and melon-flavored ice pops, a healthy alternative to Dairy Queen blizzards, will no doubt cool you off on those hot, humid days.

Melon ice pops (Photo credit: allrecipes.com)

For the of-agers: Margarita Melon Salad
Cantaloupe, honeydew, and watermelon laced with orange liqueur and tequila? Talk about a creative way to unwind after a long week. Take a bowl out to your backyard to enjoy while the sun goes down.

Cantaloupe Fizz (Photo credit: The Denver Post)

Cantaloupe Champagne
Cantaloupe champagne, who would’ve thought?! Just toss the cantaloupe in the blender with some lime and honey, and stir in the champagne for a fizzy treat.

Do you have any favorite fruit recipes? Let us know in the comments below!

When you’re done, check out these strawberry recipes.

Serena Piper is a Lifestyle Writer at College Lifestyles (TM). She is pursuing a career in publishing and magazine journalism. She’s an avid news watcher, a travel enthusiast, a Scrabble lover, and has a not-so-secret crush on Brian Williams.


Bye-Bye Bloat! 7 Foods For A Flat Tummy

Did you know over 10 million Americans complain about feeling bloated on a regular basis? Many of us have experienced an uncomfortable feeling usually caused by consuming salty, fatty foods. Classy co-eds want to avoid feeling (and looking!) bloated in the summer more than ever.  Between the beach, bikinis and short-shorts, there is just no room for a bloated belly.

Luckily, eliminating bloat doesn’t require an insane exercise regimen or crazy diet. Here are seven stomach-saving foods that will help you beat the bloat!

Oranges and Watermelons

Enjoying foods with high water content is key when it comes to managing bloat because they help to flush waste and excess water from your body.  Watermelons contain 92 percent water and oranges are composed of 80 to 90 percent of H20.

Yogurt

Yogurt promotes the growth of healthy bacteria in the stomach. This bacteria reduces gas that accumulates over time and leads to a flat belly.

A cup of fruit and yogurt is a great way to keep your body trim throughout the day. Photo Credit: Static

Oatmeal

Oatmeal is high in fiber, which helps to relieve constipation (a common cause of bloating.) Consuming oatmeal or bran cereal with about five grams of fiber per serving will help everything move through your system much more quickly.

Oatmeal: a delicious, nutritious, bloat-beater! Photo Credit: Quaker

 

Strawberries and Blueberries

Also high in fiber, snacking on these fruits will help you keep your system clean.

Pineapple

A fruit rich in water, pineapples contain an enzyme that helps break down proteins, promotes good digestion and also eliminates pesky stomach pains.

And six foods to avoid…

Avoid consuming too many carbonated beverages this summer. Photo Credit: Google Images

  • Salt
  • Carbs
  • High-Acid drinks (alcohol, coffee, tea, etc.)
  • Fried foods
  • Carbonated drinks
  • Gum

While it is not easy to avoid all foods that cause bloat, making a few simple lifestyle changes will have you looking and feeling healthier before Labor Day weekend!

 

How do you beat bloat?

Be sure to check out the CL Intern Kitchen  for fresh and fun recipes to try this summer!

Casey Galasso is a Health & Lifestyles Writer for College Lifestyles. She will be a junior at Marist College in Poughkeepise, NY this fall. Her hobbies include running, increasing the size of her DVD collection and baking. She is looking forward to a relaxing summer filled with friends, family, warm weather and good books.

 


60′s Charm Part 1: Healthy Diet Edition

Hello charming co-eds!

Do you wish you had a manual for a way to walk, talk, dress, eat, and even land your dream job? Do you love the class and manners of the Mad Men era? Enter Charm: The Career Girl’s Guide to Business and Personal Success by Helen Whitcomb and Rosalind Lang. Charm provides college-aged ladies advice and follow up to develop inner and outer beauty. The book includes lessons in voice, posture, skin and hair care, fashion guidelines, job and interview etiquette, dating, and even financial advice. It’s like CL in a book! For this series, I’ll be using the 1964 edition.

courtesy of Charm

Chapter 2 “Shaping Up” focuses on  maintaining a healthy diet. Whether you’re more like fabulous curvaceous Joan or pretty petite Betty, these healthy habits are timeless.

1. “Eat slowly and chew your food well. The speedy eater may not realize how much she is consuming, and she always has time to be tempted by seconds before others are finished.”

While the language may be archaic, the advice is sound. The hormonal signal your stomach sends to your brain to tell it you’re full takes about 20 minutes. If you eat slowly, you’re less likely to eat past the point of satiety.

2. “Begin lunch and dinner with bulky foods (such as a salad) to help you feel more full.”

Veggies are mostly water, fiber, and vitamins so you’ll be filling up with healthy foods just use dressing sparsely. Bulky doesn’t mean the rolls the size of soft balls served at some restaurants either.

courtesy of Charm

3. “Don’t eat just because everybody else does. Perhaps you can become a bit of a gourmet snob about snacks- adopt the attitude

that you don’t really want to be bothered to eat unless you’re offered something definitely out of the ordinary. This is rather helpful in passing up the mundane potato chips, pretzels, and so-so snacks that tempt us.”

I’ve found this to be THE MOST useful tip of this list especially when it comes to desserts. A small slice of amazing chocolate cheesecake is worth a sleeve of Oreos any day.

4. “Don’t eat while watching TV, reading, or studying- and skip the popcorn and ice cream at the movies (especially with today’s portion sizes!) When your attention is diverted, you may consume more than you realize.”

This is so true! If you feel you have to snack, fill a small bowl with a 1/2 cup stove popped popcorn made with olive oil, sweet dried cranberries, or these indulgent guilt-free snacks.

5. “If you pal around with big eaters (boyfriends can be particularly detrimental), don’t let yourself unconsciously match their consumption. Quit before you have that full feeling.”

This habit is similar to 3; you probably don’t have the same metabolism or caloric needs as any of your friends. Despite TV shows glorifying food challenges and gigantic portions, being able to stuff yourself shouldn’t be a source of pride.

courtesy of Charm

All of these habits focus on making mindful choices about what and how much food you’re putting into your body and that is health goal everyone can aim for.

BONUS: To get you started, here’s a sample breakfast menu given in the text!

Breakfast

1 serving of fruit (1/2 cup)

AND

1 egg (boiled or poached) OR 1 cup whole grain/ high protein cold cereal OR 2/3 cup hot oatmeal OR whole grain hot cereal (use granulated or liquid sugar substitute)

AND

1 8oz glass of skimmed milk OR 1 thin slice of toast (preferably whole wheat) with 1/2 tsp butter

AND

1 cup of coffee OR tea if desired (use sugar substitute and skimmed milk, not cream)

Stay charming!

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courtesy Andy Chang

 

Jessica Randall is a Health & Fashion Writer. She is currently pursuing studies and a career in health policy.
She likes running, going to shows, and visiting historical sites.


5 Facts About Organic Food

With stores like Whole Foods and Trader Joe’s  becoming more mainstream, there is a huge push for regular grocery stores to sell more organic foods. As “organic” becomes a household word, there are a few things every classy co-ed should know about the organic trend. Below, College Lifestyles gives you the facts!

Organic has a specific meaning. To be considered organic, foods must meet certain requirements in terms of their ingredients and the processes by which they are made. These requirements are mandated by state and federal law, and policed by the USDA and independent organic certification groups. To read up on what makes a food organic (such as no use of pesticides or hormones), check out the USDA organic certification page.

The USDA Organic seal. Courtesy of whatscookingamerica.net

Organic has different classifications. There are different classifications of organic foods, which can get very specific; but, the two most common are organic and made with organic ingredients.  For foods to be organic, they must be made with 95 percent organic ingredients. For foods to be made with organic ingredients, they must contain seventy percent organic ingredients.

Organic may not mean what you think it means at all. Savvy co-eds who try to eat well for themselves and the environment may choose to buy organic foods, which is a great initiative that shows class and benevolence. However, author and farm owner Barbara Kingsolver and others have alleged that organic requirements have been loosened by corporate lobbying and standards are not consistently enforced by the USDA. So ladies, if this is an issue for you, be sure to check labels for seals from other organic certification groups.

Organic does not mean healthy. Again, organic only means that certain growing and manufacturing processes were met, not that the foods themselves have any specific or acknowledged health benefits. Sugar and chocolate can both be organic!

Farmers know best. If you loved the Peterson Farm Brothers’ “I’m Farming and I Grow It” parody of LMFAO’s “Sexy and I Know It,” you probably already know how much work farmers put into growing our food –  so take the time to trek to the farmer’s market and ask about the organic label.

If the farmer’s market doesn’t fit into your busy schedule, you can look up local farms and call to ask questions about the organic label.

Want to know more about organic foods? Ask away in the comments below.

Hannah Borland, a senior in Dietetics at Michigan State University, is a Health and High School Writer for College Lifestyles. Follow her on Twitter for College Lifestyles updates @HannahLBorland!


Healthy Transitions Week 3: The Dining Hall

Healthy Transitions is a series in which College Lifestyles will explore the transition from high school to college and the healthiest ways to handle it! From happy, to stressed, to depressed, College Lifestyles has been there and wants to help you navigate the awkward phase known as growing up. Check every week for a new post!

Ahh, the college cafeteria. You may have heard horror stories about terrible, tasteless food, rigid meal times, and the freshman fifteen from more, ahem, seasoned alumni such as your parents, grandparents, and professors. Rest assured that college residence dining has come a long way at many schools, and is certainly not the unpleasant experience many claim it once was. Read on for College Lifestyle’s advice on how to avoid nutrition pitfalls and enjoy your food while taking your first steps out of mom’s kitchen!

Courtesy of thekitchn.com

Eat like you’re in mom’s kitchen. She had the right idea when she tried to balance your plate with fruits, vegetables, protein, and grains. Take a look at the items you picked up and consider whether or not your parents would approve. This truly can be an extremely helpful gauge in determining if you are eating healthy.

Drink water. College dining halls often feature carbonated beverage machines. Whether you call it soda, pop, or any other regional name, these types of drinks can add extra sugar and calories to your diet, in addition to harming your digestive tract lining and teeth. Don’t fall for ice tea or juices either, as many of these contain as much sugar as soft drinks. Water is always fabulous.

Try new things. Ethnic foods, vegetarian foods, and other unfamiliar recipes will be featured in the dining hall. Many classy co-eds come to college never having experienced these, and now is a good time to try them. If you don’t recognize a food, politely ask the server what it is, or break the ice with a new face by asking them about it. You’ll try something new and possibly make a new friend!

Courtesy of lukehoney.typepad.com

                Seek out nutrition information. Many dining halls now have websites on which their nutrition facts can be found. Get informed about what you’re eating! Also, your college may have its very own registered dietitian available for nutrition counseling, possibly for free. If you need help, there’s no better person to ask than an R.D. Just ask Shelly Marie Redmond!

Use mealtimes for social interaction. While this may or may not help you eat less, it will cause you to have fun. College is a busy, stressful time, and there’s nothing like unwinding with your best friends over a plate of pasta on Noodle Tuesday. Bonus: if you’re craving dessert and secrets, you can share both of these things with friends.

 

Hannah Borland, a senior in Dietetics at Michigan State University, is a Health and High School Writer for College Lifestyles. Follow her on Twitter for College Lifestyles updates @HannahLBorland!


Top 10 Things To Look For On A College Visit

College visits are without a doubt, one of the most exciting/important events that takes place during a high school student’s life.  All high school students should ensure they visit AT LEAST their top 3 choices.  Many high school students’ list of schools changes once they have visited each college.  Maybe the food wasn’t good, maybe the other students seemed unfamiliar and distant, or maybe the dorms were too small for your liking.  Whatever it may be, you won’t know until you visit, so to help you, I have come up with the top 10 things you should pay attention to when you visit each of your colleges. 

1.      Vibe (Atmosphere)

This is the most important thing to pay attention to on a college visit.  Despite the other things you have seen, it is important to go with your “gut feeling.”  If you generally and holistically feel like you’ve got to be there, then you should acknowledge this feeling over all the other things you’ve seen!  After all, they do say, “Always go with your gut!”

2.      Cost/ Finances

While your first choice may be the most expensive on your list, you must remain true to yourself while on your college tours.  If your first choice is WAY out of your league financially, then it’s probably best to ask questions on the tour about scholarships.  Find out what percentage of students receives scholarships, how and where you should apply for them, etc.  If it doesn’t seem as if you can afford it after the tour, you should re-evaluate your options.

3.      Academia

Academia will be the most important aspects in your daily life while you’re in college.  With that being said, you should pay close attention to how your major is ranked at each college, what students say about the course work and also the faculty.  If students say the work is easy, that means it’s not rigorous.  You want the best education you can get!

4.      Faculty

While you’re on your visit, ask students what their teachers are like.  Specifically focus on students who are already in the major that you plan to study.  Most students will be truthful, but if you have a feeling they are hiding something, go onto this website to find out for yourself!  I encourage you to do this for every college you plan to attend!  Your teachers will be some of the most influential people during your college career.  With that being said, go after the best of the best! 

 5.      Other students

It’s important that you get a good vibe from the current students at each school.  After all, these will be your future friends!  As a current college student, I can easily say that having good friends make your college experience 10 times better than it would be without friends.

 6.      Food

Nobody enjoys eating gross food, so pay attention to what’s in the cafeteria when you visit!  You may also want to ask for a list of what’s being served on the week of your visit, just as an example. 

 7.      Housing

Your house is where you will be spending most of your time.  Therefore, there isn’t much to say.  If the dorm is unappealing to you, you may want to reconsider this choice.

 8.      Distance from Home

Be careful about how far away your plan to travel.  You must remember that you may want to travel home every so often to visit your family, get your hair done close to home, etc.  IF you’re too far away, you may get homesick, and it will be too far away to visit!

 9.      Extra Curricular Activities- Study Abroad, Sports, Clubs, Sororities, etc.

While you’re on each visit, ask about the extracurricular activities.  Check out your school’s sports teams, clubs, study abroad options, sororities, music groups, or whatever else you wish to find out about.  Remember, academia is your main priority, but not your only priority.  You need to have a life, too!

 10.  Facility

Although your campus’s facility isn’t the most important thing to acknowledge, it is important to notice while you’re visiting.  Are the computers up to date?  Are things falling apart around campus?  Is everything neat and clean?  If not, this could cause you to get sick, and it could definitely hinder your educational growth.  Remember, you want the best of the best!

Want another CL intern’s perspective? Check out Ariana Romero’s article here!

 

Tatiana Flowers is entering her junior year at Penn State with a Broadcast Journalism major and an English minor.  She identifies as a funny, driven, and outgoing classy-co-ed whose favorite thing to do is WRITE!   This summer, she is excited to spend lots of time writing, specifically about Relationships, High School, and Music.


Intern Kitchen: Creamy, Dreamy, Low-Calorie Cupcakes

A tasty and healthy dessert option – Hungry Girl Cupcakes! Photo Credit: Hungry Girl

Cupcakes are a gal’s best friend. Petite and sweet, it’s hard to resist the gooey, chewy confection hiding under layers of candy-colored frosting. The epitome of fun, cupcakes should not come with a side order of guilt! This healthier version of the classic, sweet treat (courtesy of Hungry Girl) has only 114 calories per cake. Put your apron on, step inside the CL Intern Kitchen and bake up your own batch of Boston Crème Pie Cupcakes!

Ingredients:

  • Half of an 18.25-oz. box (about 1 3/4 cups) moist-style yellow cake mix
  • 1/2 cup fat-free liquid egg substitute (Ex: Egg Beaters)
  • 3 tbsp. chocolate frosting, room temperature
  • 2 tbsp. light chocolate syrup
  • One 60-calorie sugar-free or no-sugar-added vanilla pudding snack
  • 1/4 tsp. vanilla extract
  • 1 no-calorie sweetener packet (Ex: Splenda or Truvia)

1. Preheat oven to 350 degrees. Line a cupcake pan with baking cups or spray with nonstick cooking spray; set aside.

2. In a large bowl, combine cake mix, liquid egg substitute and ½ a cup of water. Whisk thoroughly. Evenly distribute the mixture among the cups in your cupcake pan.

3. Bake for about 20-22 minutes.

4. Allow cupcakes to cool completely.

Test to see if your cupcakes are baked all the way through by inserting a toothpick into one.  If the toothpick comes out clean, they are done!

5. As cupcakes cool, combine chocolate frosting with chocolate syrup and mix well. Cover and refrigerate.
6. When cupcakes are completely cooled, use a knife or narrow spoon to create a small hole in the center of each cupcake.  Stop about midway through each cake.  Set aside.
7. Open pudding cup.  Stir in vanilla extract and sweetener.
8. Put pudding mixture into a plastic bag.  Seal and snip off the edge.
9. Gently squeeze bag and pipe pudding into cupcake holes.
10. Spread frosting over cupcakes – don’t worry if it mixes with your crème mixture.
11. Serve and enjoy!

Eat these tasty treats in moderation for a not-so-guilty pleasure that satisfies your sweet tooth without the extra calories and fat. Serve them at your next girls night in!

Will you be trying this recipe?

Casey Galasso is a Health & Lifestyles Writer for College Lifestyles. She will be a junior at Marist College in Poughkeepise, NY this fall.  Her hobbies include running, increasing the size of her DVD collection and baking. She is looking forward to a relaxing summer filled with friends, family, warm weather and good books.


Healthy Frozen Treats

Hello classy co-eds!

Summer is here and it has been a HOT one! It’s time for barbecues, garden parties, and days by the pool.  We could all use a way to cool down without overdoing it with sugary milkshakes or iced lattes. Frozen fruit is an easy way to have a sweet snack without compromising a healthy diet and tastes oh-so-decadent.

Here are a few ideas to keep your summer chill.

courtesy hungrydudes.tumblr.com

For a perfect summer snack try slicing a banana into ½ inch pieces, cover each in peanut or almond butter in and freeze over night. Skip the chocolate and the next morning you’ll have a healthy alternative to bon bons!  Tip: place sticks or straws into each slice after you’ve covered them with peanut butter for frozen fruit pops perfect for parties. After freezing, you can also blend the slices in a food processor with your choice of additional fruit for another ice cream alternative. Frozen apple sauce will satisfy cravings for sherbet or ice cream. A cup of apple sauce is a serving of fruit so instead of added sugars you’re getting vitamins.

 

courtesy aperpetualhelion.tumblr.com

 

Pop fresh grapes, blueberries or strawberries into the freezer and you’ll have a treat to top granola, yogurt, or cereal.Use frozen fruit in place of ice cubes in water, tea, or fruit juice for fabulous extra flavor. Lemons also lose a bit of their sour flavor after freezing.

 

 

 

 

courtesy target.com

courtesy 1healthyhappyfitnessblog.tumblr.com

 

Smoothies are a summer staple. Blend up your favorite fruits for a light, fresh way to beat the heat. Tip: Use Greek yogurt for extra protein and rich creaminess. (Here are even more ways to enjoy Greek yogurt! from Nicole V.)You can drink them right out of the blender or make your own popsicles! Pick up a Popsicle mold like this one from Target (~$15) and fill it with blended smoothie or whole fruit of all kinds. Customize your pops by layering different fruit blends in each mold!

 

 

courtesy beautifulpicturesofhealthyfood.tumblr.com

 

Use regular ice molds to make fruity ice cubes that are perfect for adding an extra something to water, tea or Tiana B.’s mocktail recipes. Try placing cut up lemons or limes into ice molds and just add water! When they’re frozen, use them as an addition to drinks or as a way to cool down fast, but be careful not to bite the ice as it can damage your teeth.

Stay cool!

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Jessica Randall is a Health & Fashion Writer at College Lifestyles (TM). She is currently pursuing studies and a career in health policy. She loves fresh fruit, PEANUT BUTTER, and spicy snacks.


Intern Kitchen: Ratatouille

Most people know ratatouille as the Disney movie, but I’m willing to bet you’ve never made the meal. The combination of eggplant, juicy tomato, smooth zucchini, and the seasonings to complement, this recipe tastes as decadent and sophisticated as it looks.

My mom made this recipe one weekend when her very strict, English grandmother came to visit for a weekend. She said at first she wasn’t sure about choosing ratatouille, but my grandmother absolutely loved the meal, so eventually my mom started making it for me and my brothers, and we grew to love it just as much.

Be cautioned: there is a lot of chopping involved, but it’s worth it! Also, this recipe does make enough for eight people, so if it’s just you and you don’t want leftovers, half the recipe.

That’s a lot of onions…

Here’s what you need:

2 tablespoons olive oil
2 cloves garlic, minced
1 large onion, coarsely chopped
2 medium eggplants, cut into ½-inch cubes
1 green pepper, cut into ½-inch squares
2 small zucchini, cut into 1-inch sticks
2 tablespoons fresh basil, or 2 teaspoons dried basil
1 lb. ripe tomatoes, cut into 1-inch cubes (I used 4 tomatoes)
½ teaspoon salt
¼ teaspoon black pepper
2 tablespoons chopped fresh parsley
fresh grated Parmesan cheese to top

…. and a lot of zucchini and tomato!

1. In a 3-quart casserole, combine oil, garlic and onion. Cover with wax paper and microwave on High for 3-5 minutes, or until onion is tender. Stir in eggplant and green pepper. Cover and microwave on High for 5-7 minutes, or until crisp-tender.

2. Stir in remaining ingredients. Cover again and microwave on High for 4-8 minutes, or until zucchini is crisp-tender, stirring after 3 minutes. Let stand, covered, for 5 minutes. Sprinkle with Parmesan cheese!

Ratatouille over brown rice with Crescent rolls

The best part about this recipe is that it’s only 72 calories! However, having it with rice or some kind of pasta, and maybe some bread on the side, may add a few extra. Overall, it’s filling, healthy, and the low-cal count means you can have dessert (like this homemade 2-minute chocolate-banana “ice cream”) guilt-free!

Serena Piper is a Lifestyle Writer at College Lifestyles (TM). She is pursuing a career in publishing and magazine journalism. She’s an avid news watcher, a travel enthusiast, a Scrabble lover, and has a not-so-secret crush on Brian Williams.


Go Greek: How to Substitute Greek Yogurt into Your Diet

As CL’s article in February predicted, Greek yogurt has become one of the hottest foods on the market — and for good reason. With its creamy consistency, this protein-packed food is both healthy and versatile, allowing Greek yogurt to be a part of anyone’s diet, whether they prefer sweet or savory foods.

 

Courtesy of twentytweets.wordpress.com

For those who enjoy Greek yogurt au naturale, create a parfait by pairing your favorite flavor with healthy toppings, such as fresh or frozen fruit and granola.

Do you find yourself craving something sweet, but not wanting to add empty calories to your diet through excess butter and other fatty foods?

Converting old recipes into newer, healthier options is now easy with Chobani’s list of correct exchanges, which is as follows:

Courtesy of ceburrowsculinarycorner.blogspot.com

1 cup butter = ¼ cup Greek yogurt and ½ cup butter

1 cup oil = ¾ cup Greek yogurt

1 cup sour cream = 1 cup Greek yogurt

1 cup mayonnaise = 1 cup Greek yogurt

1 cup cream cheese = 1 cup Greek yogurt

1 cup buttermilk = 2/3 cup Greek yogurt and 1/3 cup milk or buttermilk

 

 

 

Courtesy of realsimple.com

Perhaps the most shocking piece of information about Greek yogurt is that it can be used in savory dishes and dips, not just sweet snacks. At your next party, introduce your friends and family to the snack by substituting mayonnaise for yogurt with Real Simple’s spinach-pesto dip:

  • 1 cup plain low-fat Greek yogurt
  • ½ 10-ounce package frozen chopped spinach, thawed and squeezed dry
  • 1/4  cup  pesto
  • kosher salt and black pepper
  • cut-up vegetables, for serving (optional)

Directions:

  1. In a small bowl, mix together the yogurt, spinach, pesto, and ¼ teaspoon each salt and pepper.
  2. Serve with cut-up vegetables, crackers, pretzels . . . anything you’d like.
  3. Enjoy!

 

So next time you find yourself craving something unhealthy, substitute Greek yogurt for the less-healthy ingredients and enjoy your favorite treats without the usual side of guilt.

Nicole Veenstra is a Fashion & Lifestyle writer for College Lifestyles. She is currently studying journalism at Rider University and loves dolphins, red velvet anything and spending time with her friends and family.


Tasty Ways To Stay Hydrated

Summer is a fabulous time to hit the beaches, trails, and pools for some fun in the sun! However, with elevated temperatures and extra UV rays, hydration becomes even more important than usual to stay healthy and glowing, even for those of us who find the taste of plain water boring. Below, College Lifestyles gives you some ideas for how to add flavor and sass to your every day hydration!

Courtesy of 123rf.com

Add lemon or lime slices to ice water. After thoroughly washing the fruit, cut it up into wedges. Each individual wedge will flavor an eight- ounce glass of water, or you can add all of the wedges at once to a two- quart pitcher for large batches. You may want to add an extra wedge or two, to your own taste. Out of fresh fruit? Add a few drops of bottled lemon or lime juice to water to achieve the same effects for a fraction of the cost of bottled flavored water.

Use a powdered mix. Powdered mixes, such as Crystal Light  can be bought at grocery stores or even in the market section of Target. They come in individual packets that can be added to a water bottle or glass, and come in several different delicious flavors including Lemonade and Orange!

Try a liquid mix. Mio  is a new liquid that adds flavor to water in varieties such as Berry Pomegranate and Peach Tea. It can be found in the same section as Crystal Light. Mio recently came out with Mio Energy, which turns your water into a delicious energy drink!

Courtesy of coupon-wizards.com

Drink diluted Gatorade. Gatorade or its lower calorie version G2is the typical sports drink and comes in several different flavors and varieties. However, the best way to drink Gatorade is to dilute it with water in order to cut down on the sugar content. Fill up a glass halfway with Gatorade and top it off with water and ice.

 

Add sliced berries to ice water. Much like lemon and lime wedges, berries can pack a lot of flavor and spice up your water. As a bonus, you can also freeze individual berries in ice cubes to make your water extra classy!

Courtesy of acasarella.blogspot.com

 

If you have a way to add fun to your summer glass of water, post in the comments below!

 

 

 

 

 

Hannah Borland, a senior in dietetics at Michigan State University, is a Health and High School Writer for College Lifestyles. Road trips and hiking are her two favorite parts of summer!


Interview With The College Prepster

Hey there classy co-eds!

courtesy thecollegeprepster.com

 

CL has the scoop on all things prep and collegiate from The College Prepster herself, Ms. Carly Heitlinger!

Carly just graduated with a Bachelors in Marketing from Georgetown University in Washington, D.C. In addition to her main blog and Closet blog which feature personal posts (my favorite is  her Outfit of the Day feature!) Carly has  give aways from stores like Jack Rogers and Peapod. Carly also sends out a weekly motivational email called Prep Talk, acts as Editor in Chief for Sweet Lemon Magazine, keeps up with Twitter, TumblrPintrest, and she’s an author!  Carly is so put together and organized I knew she’d be the perfect role model of a classy co-ed. I was so happy to ask her about advice she might have for our readers.

 

 

 

College Lifestyles: How would you define a “classy co-ed”?

Carly Heitlinger: To me, a classy co-ed is someone who stands by her morals no matter what. She can go out and have fun with her friends, but she also values her education. She’s confident with who she is!

CL: As a recent graduate, what do you think are the most important skills for a college girl?

CH: I think it’s extremely important for girls to be able to balance. This is something that I frequently comment on in my blog posts and Prep Talk newsletters. Balance is important in every aspect of a college girl’s life. Balancing staying connected with family back home and breaking away and building independence. Balancing studying hard and having a good time with friends. Balancing a healthy diet and indulgences (like my obsession with Swedish Fish).

courtesy thecollegeprepster.com

Carly also had some fabulous advice on etiquette.

CL: What is one rule of etiquette you’ve found most important to live by?

CH: I love this Plato quotation: “Be kind, for everyone you meet is fighting a hard battle.” I have learned that being patient and friendly and just plain ol’ nice to people makes everything move faster and it’s a much more pleasant experience. Being kind is super easy; a smile, some please & thank yous, and a friendly demeanor is really all you need.

I often ask myself, if each person I meet had to write one page of my biography what would my biography be like? This prevents me from “snapping” at the slow cashier or getting angry with the bank teller.

courtesy goodreads.com

As I mentioned, Carly is also an author! She wrote The Freshman 50(on Amazon and Barnes and Noble for just $9.99) which is described as “1 part memoir, 1 part survival guide” and “A must read guide for every high school graduate before they begin their freshman year of college.” In her book, Carly details everything she wished she knew as a new freshman in college.

In addition to being an incredible inspiration, Carly is human too!  I asked how she manages to stay sane amidst all of her activities, classes, and projects.

CL: How do you deal with stress/ how do you de-stress?

CH: I get stressed out really quickly and easily. I generally take on a lot more than I can handle so I’m constantly stretched for time. During midterm and final seasons, I would try to schedule fun things so I had something good to look forward to. It would also serve as a little break to get my mind off studying! (I will say, however, that I work really well… arguably better… when I’m under a great deal of stress.)

Carly shared some of her favorite summer activities and recipes, add these to your to-do list if it’s a bit empty on fun.

CL: What is/are your favourite (healthy) summer recipes to make or eat?

CH: I’m a vegetarian and I love how fresh vegetables are during the summer! My mom makes an amazing corn salsa!

CL: What is your favourite outdoor summer activity?

CH: Swimming! (I go through bottles of sunscreen!)

courtesy thecollegeprepster.com

As a fashion blogger I asked Carly her thoughts on Summer 2012 trends and her tips on prep style.

CL: As a fashion blogger, what is the most asked question you field from readers?

CH: I am always asked where my monogrammed bracelet is from. I get the question between four and six times a day! (For the record, it’s from DKM Accessories!)

 

 

OOTD | critter shorts (Taken with Instagram)

courtesy thecollegeprepster.tumblr.com

 

CL: What are your favourite trends for summer 2012?

CH: Chino shorts! I wear a pair practically every day.

CL: Prep style is generally on the more traditional and conservative side, how do you keep your look fresh and fun?

CH: I tend to wear lots of basic clothing. Solid polo shirts or button downs are my favorite. But I like to accessorize with bright bangles!

CL: Prep style can get quite expensive for some, where would penny pinching preps shop?

CH: One of the misconceptions is that you have to wear “name brand” clothing. You definitely DO NOT. You can, of course, but you can get the preppy clothes just about anywhere. Target and Old Navy are great places to start. (If you’re a seasoned Ebay shopper, you can score great deals on clothes and shoes!)

I feel so lucky to have advice directly from Carly and to be able to share it with all of you. I admire her for being so approachable, her fantastic drive and resume, and her  keen fashion sense . Follow Carly on her blogs, read her magazine, and buy her book!

 

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photo courtesy Louis Jezsik

 

Jessica Randall is a Health & Fashion Writer. She is currently pursuing studies and a career in health policy.
She likes critter shorts, bright oxfords, and her well loved Sperrys.

 


Fun 4th of July Recipes

July is already here, and with the start of the calendar’s seventh month comes America’s birthday celebration on the 4th. With the holiday comes parties and entertainment galore, but with so many people to please, choosing the perfect dessert can be difficult.

Fortunately, CL has come up with three mouthwatering recipes that will not only compliment your 4th of July barbeque, but also any other fabulous gathering throughout the year because of their versatility.

Cheesecake Stuffed Strawberries

I made this recipe from Iowa Girl Eats for my family and they were gone in less than five minutes! If you are looking for a low-ingredient, creative dessert to bring to a party, be sure to try out these scrumptious stuffed strawberries.

Ingredients:

  • 2 lbs. strawberries
  • 8 oz. 1/3 less fat cream cheese, softened
  • 1/2 cup powdered sugar
  • 1/2 teaspoon vanilla extract
  • 3 full sheets graham crackers, crushed

Directions:

  1. Cut the tops off the strawberries and, using a paring knife, hollow out the insides.
  2. Combine softened cream cheese, powdered sugar and vanilla together in a bowl and transfer to a piping or Ziploc bag. Snip the corner off the bag and pipe filling into the strawberries, allowing the filling to come a little over the top of the berry.
  3. Pour the crushed graham crackers into a shallow dish or bowl. Dip the exposed top of the cheesecake stuffed strawberry into the crumbs.
  4. Refrigerate for at least 30 minutes before serving.

Fresh Berry Trifles

Courtesy of RecipeGirl.com

With strawberries, blueberries and a star made from pound cake, these berry trifles are sure to please. Want to recreate this treat throughout the year? Mix in seasonal fruit or find seasonal items to help create your own version of this delectable dessert.

Ingredients:

  • One 12 oz. lemon pound cake
  • Cool whip (or Greek yogurt)
  • 1 ½ cups blueberries
  • 1 ½ cups finely diced strawberries
  • 10 8 oz. plastic (see-thru) cups

Directions:

  1. Cut the pound cake into 10 slices. Use a small star cookie cutter to cut out 10 stars from the center of each slice. Chop the remnants of each slice into small pieces. Set aside.
  2. To assemble the trifles: Set all of the plastic cups on a tray. Sprinkle a few cubes of pound cake into each cup. Top with a small spoonful of cool whip and/or Green yogurt and a spoonful of both blueberries and strawberries. Layer again- more pound cake, more cool whip/Greek yogurt and more berries, and then place a star-shaped piece of pound cake on top.

Lemon Cheesecake Yogurt Cups

Greek yogurt has quickly gone from invisible to impossible to ignore in the health food world. With its popularity comes an assortment of new healthy recipes, such as these healthy cheesecake yogurt cups. Dress up the cups with colorful fruit or toppings to associate them with any themed party.

Ingredients:

  • 12 reduced fat vanilla wafers
  • 8 oz 1/3 less fat cream cheese, softened
  • 1/4 cup sugar
  • 1 tsp vanilla
  • 6 oz fat-free vanilla Greek yogurt (I used Chobani)
  • 2 large egg whites
  • 4 tbsp lemon juice
  • 1 tbsp lemon zest
  • 1 tbsp all-purpose flour
  • 24 blackberries
  • 24 raspberries

Directions:

  1. Heat oven to 350°.
  2. Line cupcake tin with liners. Place a vanilla wafer at the bottom of each liner.
  3. Gently beat cream cheese, sugar and vanilla until smooth using an electric mixer. Gradually beat in fat free yogurt, egg whites, lemon juice, lemon zest and flour (do not overbeat). Pour into cupcake liners filling halfway.
  4. Bake 25 minutes or until center is almost set. Cool to room temperature. Chill a few hours in the refrigerator.

Bring any of these recipes to a get-together and you will surely impress the guests! Need to bring a drink, as well? Check out CL’s favorite themed beverages. Searching for the perfect outfit to accompany your themed desserts? Here are CL’s tips on fashionable ways to dress for July 4th festivities.

Nicole Veenstra is a Fashion & Lifestyle writer for College Lifestyles. She is currently studying journalism at Rider University and loves dolphins, red velvet anything and spending time with her friends and family.


DIY Cookies And Cakes: Fourth Of July Edition

Courtesy of Myplumpudding.blogspot.com

 

Are you a savvy co-ed looking for a Fourth of July DIY food project? Look no further as College Lifestyles presents DIY cookies and cakes – 4th style.

Courtesy of Bettycrocker.com

Brownie ‘n Berries Dessert Pizza, by Betty Crocker.

This recipe combines the sweetness of your favorite summertime fruits and the rich, delicious taste of chocolate brownies – perfect for your Fourth of July pool party.

Ingredients:

  • 1 box (1 lb 2.4 oz) Betty Crocker® Original Supreme Premium brownie mix
  • Water, vegetable oil and egg called for on brownie mix box
  • 1 package (8 oz) cream cheese, softened
  •  1/3  cup sugar
  •  1/2 teaspoon vanilla
  •  2 cups sliced fresh strawberries
  •  1 cup fresh blueberries
  •  1 cup fresh raspberries
  •  1/2 cup apple jelly
  1. Heat oven to 350°F (325°F for dark or nonstick pan). Grease bottom only of 12-inch pizza pan with cooking spray or shortening.
  2. Make batter as directed on brownie mix box. Spread in pan.
  3. Bake 26 to 30 minutes or until toothpick inserted 2 inches from side of pan comes out almost clean. Cool completely, about 1 hour.
  4. In small bowl, beat cream cheese, sugar and vanilla with electric mixer on medium speed until smooth. Carefully spread mixture evenly over brownie base. Arrange berries over cream cheese mixture. Stir jelly until smooth; brush over berries. Refrigerate about 1 hour or until chilled. Cut into wedges. Store covered in refrigerator.
  5. Makes 16 servings

Courtesy of Remuslupinismybff.tumblr.com

Brownie Ice Cream Sandwiches, by Betty Crocker

Who needs store-bought ice cream sandwiches when you can make them yourself? You and your friends will have no trouble beating the heat with these tasty DIY treats.

Ingredients:

  • 1 box (1 lb 2.4 oz) Betty Crocker® Original Supreme Premium brownie mix
  • Water, vegetable oil and egg called for on brownie mix box
  •  12  scoops ice cream, any flavor (3 cups)
  •  Betty Crocker® red, white and blue candy sprinkles, if desired
  1.  Heat oven to 350°F (325°F for dark or nonstick pan). Place paper baking cup in each of 12 regular-size muffin cups, or spray muffin cups with baking spray with flour. 
  2.  In medium bowl, mix brownie mix, water, oil and egg until well blended. Spoon into muffin cups. 
  3.  Bake 26 to 28 minutes or until toothpick inserted near edges comes out almost clean. Cool completely, about 30 minutes.
  4. Remove paper baking cups. Cut brownies in half horizontally. Place 1 scoop (about 1/4 cup) ice cream between brownie halves. Sprinkle sides with jimmies. Freeze until ready to serve.
  5. Makes 12 sandwiches

Courtesy of PInterest.com

Red, White and Blue Layered Flag Cake, by Betty Crocker

Nothing screams Fourth of July celebration louder than an American flag. Amp up your cake with the red, white and blue.

Ingredients:

Red Cake Layers

  • 1 box Betty Crocker® SuperMoist® white cake mix
  • 1 pint (2 cups) strawberries, stems removed, pureed in blender or food processor to about 1 1/4 cups
  • 1/3 cup vegetable oil
  •  3 egg whites
  •  1 teaspoon Betty Crocker® red gel paste food color

Blue Cake Layer

  • 1/2 box Betty Crocker® SuperMoist® white cake mix (about 1 2/3 cups dry mix)
  •  1/2 cup blueberries, pureed in blender or food processor
  •  3 tablespoons vegetable oil
  •  2 whole eggs
  •  1/2 teaspoon Betty Crocker® blue gel paste food color

White Cake Layer

  •  1/2 box Betty Crocker® SuperMoist® white cake mix (about 1 2/3 cups dry mix)
  •  1/2 cup water
  •  2 tblespoons vegetable oil
  • 2 egg whites

Frosting and Sprinkles

  • 3 containers Betty Crocker® Whipped fluffy white frosting
  •  Betty Crocker® red, white and blue sprinkles, as desired
  1.  To make red cake layers: Heat oven to 350°F. Grease or spray two 8-inch round pans; place 8-inch round piece cooking parchment paper in bottom of each pan. Grease or spray parchment paper. In large bowl, beat red cake layer ingredients with electric mixer on low speed 30 seconds, then on high speed about 2 minutes or until smooth. Spread in pans. Bake 29 to 34 minutes or until top springs back when lightly touched. Cool 10 minutes; run knife around sides of pans to loosen cakes. Gently remove from pans to cooling rack; remove parchment paper. Cool completely, about 30 minutes. Flatten cake layers by trimming off rounded tops. Cut layers in half horizontally to make 4 thin red layers. In 1 layer, cut small round out of center, using 4-inch biscuit cutter. Wrap and freeze 1 thin layer and the layer that was cut out of; save for another use.
  2. To make blue cake layer: Heat oven to 350°F. Grease or spray 8-inch round pan; place 8-inch round piece cooking parchment paper in bottom of pan. Grease or spray parchment paper. In medium bowl, beat blue cake layer ingredients with electric mixer on low speed 30 seconds, then on high speed about 2 minutes or until smooth. Spread in pan. Bake 29 to 34 minutes or until top springs back when lightly touched. Cool 10 minutes; run knife around side of pan to loosen cake. Gently remove from pan to cooling rack; remove parchment paper. Cool completely, about 30 minutes. Flatten cake layer by trimming off rounded top. Do not cut in half horizontally. Cut small round out of center, using 4-inch round biscuit cutter. Wrap and freeze 4-inch round; save for another use.
  3. To make white cake layer: Heat oven to 350°F. Grease or spray 8-inch round pan; place 8-inch round piece cooking parchment paper in bottom of pan. Grease or spray parchment paper. In medium bowl, beat white cake layer ingredients with electric mixer on high speed about 2 minutes or until smooth. Spread in pan. Bake 29 to 34 minutes or until top springs back when lightly touched. Cool 10 minutes; run knife around side of pan to loosen cake. Gently remove from pan to cooling rack; remove parchment paper. Cool completely, about 30 minutes. Flatten cake layer by trimming off rounded top. Cut layer in half horizontally to make 2 thin white layers. In 1 layer, cut small round out of center, using 4-inch biscuit cutter. Wrap and freeze the layer that was cut out of; save for another use.
  4. To assemble cake: Place 1 red cake layer on cake stand or serving platter; spread 1/3 cup frosting on top. Top with 1 white cake layer; spread 1/3 cup frosting on top. Top with second red cake layer; spread 1/3 cup frosting on top. Gently top with blue layer. Carefully spread thin layer of frosting on cut edge inside of blue cake layer. Gently insert white 4-inch cake round; top with frosting and then red 4-inch cake round; press slightly. Frost side and top of cake using remaining frosting. Top with sprinkles. Store loosely covered in refrigerator.
  5. Makes 18 servings

Courtesy of Tablespoon.com

Star Piñata Sugar Cookies, by Tablespoon.com

Bursting with American pride? So are these deliciously crafty cookies.

Ingredients:

  • 3 tubes 16.5 oz Pillsbury Sugar Cookie dough
  • Red and blue gel food coloring
  • 3/4 cup all purpose flour
  • White frosting, or a mixture of 1/2 cup of powdered sugar and two teaspoons of milk
  • Red and blue mini m&ms – I bought a bag of mixed and separated out the colors
  1. Open one package of cookie dough, add a bit of red gel food coloring to the dough. I found that it’s easiest to mix the coloring in with your hands, kneading it gently, like bread dough. Add the food coloring a little at a time, until you have a vibrant red dough.
  2. Next place the dough ball in a bowl, and add 1/4 cup flour and mix until combined. It seems a little backward, but I found the food coloring mixed smoother this way. Repeat with another tube of dough and the blue gel food coloring. For the last tube, just add the flour. (I added flour because the Pillsbury dough is so chewy and delicious – a slightly firmer dough is needed for these little guys.)
  3. Split each of the colors into three equal parts. Layer in alternating fashion, placing into a plastic wrap lined loaf pan, and patting each layer out until the dough evenly fills the the pan. Top with another layer, again patting until even. Repeat with remaining dough. Cover tightly and freeze for four hours or overnight.
  4.  Preheat oven to 350 degrees. Remove the dough from the pan and unwrap. Cut thin slices, approximately 1/4-inch wide. Place on a baking sheet lined with a Silpat or parchment paper. Bake at 350 degrees for 12 to 14 minutes.
  5.  Immediately after the cookies are removed from the oven, use the star cookie cutter to cut the cookie shapes. You will need two side pieces, and one middle for each. Cut a round out of the center of 1/3 of the cookies. Try to work quickly, as the cookies set up very quickly and will be difficult to cut as they cool. Also, I used a tiny cookie cutter to make adorable little stars from the xxxxxx. Once you’ve cut all the shapes, allow the cookies to cool completely on the baking sheet before moving.
  6. To assemble, take the first star cookie and lay it upside down so that the baked bottom is facing up. Take the middle cookie (with the hole) and dot some frosting on the center of each point. I used leftover white cake frosting because I had it on hand, but you could also use a mixture of 1/2 cup of powdered sugar and two teaspoons of milk.
  7. Place the middle cookie on top of the frosting glue and add about a teaspoon of mini M&Ms to the open center. Put another outline of frosting glue on the middle cookie and place another star cookie on top (so that top side side is facing out). Let the cookies harden for at least 30 minutes before serving.

Need some food to serve first? Check out these Fourth of July recipes.

Need a star-spangled outfit to go with your Fourth of July food? Find it here.

Debra Schreiber is an Editor/Features writer for College Lifestyles. She is a recent graduate from Duquesne University with a B.A. in Journalism and a B.A. in Spanish. She loves to bake and can’t wait to try these recipes!


Is Your Relationship Affecting Your Diet?

Photo courtesy of http://www.youandmewe.org/node/18

When you’re in a new relationship, it’s unbelievably easy to forget about anything and everything except that special guy. It’s known that fresh couples can lose touch with their friends or family, fall behind on schoolwork or neglect their job. One of the most dangerous effects of this honeymoon period is something that most classy co-eds don’t even think about — their diet.

You may love all the late nights, movie dates and romantic dinners, but chances are, your body doesn’t. Don’t look now, but your relationship could be sabotaging your diet.

Photo courtesy of http://nl.dreamstime.com/royalty-free-stock-image-young-couple-eating-pizza-image10943066

  1. Let’s face it: women just don’t have the ability to eat anything and everything they want — a luxury that men enjoy. With your guy’s ever-lasting appetite and never-budging waist-line, it’s easy to snack right along with him (even if it means eating that fourth piece of pizza that you really don’t need).
  2. You are what your boyfriend eats. When you’re out at a movie and your boyfriend orders a large popcorn and soda, you can be pretty sure that you’ll be eating a significant share of each treat. Even though you didn’t necessarily make the unhealthy choice yourself, you’re likely to snack on some of your boyfriend’s food at movies, dinners, parties etc.
  3. Every rom-com has taught us that when we feel sad we’re supposed to break out the potato chips and ice cream. It’s made clear that in our culture, sad = hungry. However, recent studies suggest that when you’re happy, you’re more likely to make more unhealthy food choices and eat more than you otherwise would. When you’re in the  cloud-nine, new-relationship mode you’re more likely to think in the moment and forget long-term goals.
  4. Going out for dinner, although romantic and enjoyable, can cause the pounds to creep up without your knowledge. It’s hard to know what’s going into the food at restaurants; all those deliciously rich pasta dishes and seemingly healthy salads could be filled with hidden fat and calories. Getting dinner or ice cream more than once or twice a week could be devastating to your diet.

It’s important to be aware of what’s going on when you’re eating in a relationship, but these potential dangers shouldn’t have you running from your guy; try these tips for avoiding those sneaky pounds that come with new love.

Portion control. Push your two closed fists together. Have your guy do the same, then compare. These are the approximate sizes of your two stomachs. There’s a pretty significant size difference, right? Just think of that relative difference next time you’re eating; remembering that you don’t need as much food as he does can make all the difference.

Photo courtesy of http://www.123rf.com/photo_10787182_happy-young-couple-in-the-kitchen-cooking-dinner.html

Hands off. Resist sneaking bites of your guy’s food by always getting your own. You’ll be too busy snacking on your own food to bother with his — and you can make healthier choices.

Visualize. You’re having a great night with your guy, feeling on top of the world, and reaching for that fifth handful of M&M’s. Before you do, stop and visualize how you want to look. Imagine the feeling of walking through a crowd of people rocking that new bathing suit or fitting into those old jeans that you love. If you can interrupt your “in the moment” thoughts to remind yourself of your long-term goals, you can keep your diet under control.

Cook. Why go out to dinner, spend money, and wrack up calories when you can stay in, crank up some music, and cook a delicious and healthy dinner for two. Pick a low-fat or low-cal recipe like these spring rolls or eggplant bites from the College Lifestyles Intern Kitchen.

It’s ok to indulge every once in a while — especially when you’re having fun with someone special. But if you can keep yourself from slipping into the eating habits of your boyfriend, your body (and most likely, your relationship) will be better because of it.

Lauren Mazzo is an intern at College Lifestyles (TM), a Journalism student at Ithaca College and a member of Ithaca College Cheerleading. She is a proud chocoholic and grammar junkie.