College Lifestyles Talks with Ruth Frechman on Nutrition and Fitness for the New Year!

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Finals done?  Check.

Bags packed?  Check.

Gifts purchased?  Almost!

For many of our readers, we are preparing to return home for the holidays – a time of fun and festivities.  Before we return home though, we have the ‘chore’ of packing AND unpacking.

This fun chore has us with endless trips to our good ol’ bessie (or our Mom’s car), lots of sweat, and the need for a full meal once the last bag is packed (or strapped onto the top of the car).  We reach for our soda or our last favorite ‘meal’ before returning home.  As a sip our drink, we may think, ‘Wow, I am a little bit more out of breath than I thought I would be’ or even ‘New Years is around the corner, how can I get in better shape?’

With tons of information (and yes, misinformation) it is easy to be swayed to start a wonderful program and yes, start a program that may not be the safest for a college student.

College Lifestyles Editor-in-Chief Shelly Marie Redmond had the amazing opportunity to attend the Academy of Nutrition and Dietetics Food and Nutrition Conference and Expo in Houston, TX this past October to find out the answers on this topic.  Redmond, a dietitian herself, always loves to find out the newest resources for her readers.  While she ‘clowned’ a little with a nut and a mini-wheat, she also sat down with Academy Spokesperson Ruth Frechman, RD, CPT, and author of ‘The Food is my Friend Diet’ to discuss her pressing questions.  Frechman recently completed a booking signing and speech at the University of Southern California on the best eating and fitness practices for college students.  Frechman shared some tips and answered our questions on the topic.

College Lifestyles:  What obstacles do college students face when developing a healthy eating and fitness plan?

Ruth Frechman:  This is the first time one is truly ‘on their own.’  Students not only have the dining hall selections to deal with, but the grocery shopping and preparing their own snacks.  Students may be stuck in class all day for a lab and run to the dining hall to see it is shut down.  When it comes to fitness, a student may have been active in high school, but the sport or activity may not be available on campus at a time where the student can participate.  The best way to overcome these obstacles is to plan ahead.

CL:  What are some planning tips you have?

RF:  When I work with students (and even the parents) we come up with a very basic plan.  I always discuss how it can be very affordable to supply healthy snacks for the dorm/apartment and a ‘small’ gym in a dorm room.  For the mini fridge and dorm food storage, I encourage the lower fat popcorn, yogurt, string cheese, mini milks, and cottage cheese.  For setting up a gym in a small space, look to purchase a resistance band and possibly jump rope.  If your dorm has stairs, take the stairs a few times daily.  We want to keep it very simple.

CL:  What are some apartment food combinations/recipes students can prepare that are quick and inexpensive?

RF:  Some of my personal favorites include tortillas + cheese (melt in the microwave for 20 seconds), yogurt + nuts, tuna salad, and even a whole grain/high fiber cereal + milk.

CL:  Let’s talk about the approaching holidays.  What tips do you have for students to stay on a healthy plan?

RF:  I tell students like I tell everyone, listen to your hunger cues and eat when you are hungry.  It is very easy to overindulge during the holiday season simply because the food is out on the table.

For a fun stocking stuffer, you can purchase Ruth’s book, ‘The Food is My Friend Diet’ to start your New Year’s off on the right foot!  For more information on Ruth, visit her website at www.ruthfrechman.com.

 

 

 

 

Your First Meal on Campus

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You’re in the midst of unpacking and you realize you haven’t eaten since the car ride. You notice your stomach making weird grumbling noises and decide it’s time for a little break. Moving in sure does work up an appetite. Campus cafeterias offer a wide array of choices, but that doesn’t mean you have to fill your plate with every single option your taste buds desire.

Being a first-time co-ed in a brand new cafeteria can be overwhelming. Before you begin to fill your plate with everything from the buffet line, browse around and scope out what you want to eat. Remember, there will be plenty of chances to try everything throughout the year, so don’t try to stack your plate with the entire dining hall menu in one night.

We’ve all heard of the dreaded “freshman 15.” Many of you may have wondered what your chances are of gaining that much weight your first year in college. Is it inevitable? The answer is no; you are in complete control of your weight and food choices at school.

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If you’re used to mom’s home cooking or have always been a health nut (like us CL health and fitness interns), you may worry about how limited you will be at school when it comes to healthy eating. The truth is, you can eat anything you want from that cafeteria as long as you eat it in moderation and balance it out with other smart choices. For example, you smell French fries upon entering the dining hall and immediately you begin to crave them, but being the health-conscious student that you are, you decide to get green beans instead.

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Well, chances are green beans are not going to satisfy your craving for French fries and you’ll end up giving into that craving eventually. That craving may turn into a junk food craving, though, and before you know it you’re filling your plate with everything greasy.

If you have an appetite for something that’s not so healthy, do yourself a favor and give in to the craving; Grab a handful of fries, take a slice of pizza or help yourself to a chocolate chip cookie. Your taste buds and body will thank you and leave you alone.

Despite occasional splurges, your plate should typically consist of 50% fruits and veggies, 25% starches, and 25% proteins. This balanced plate will be your key to maintaining a healthy weight and having the energy to get through each day.

If you’re moving into your new apartment and are looking for a quick snack that’ll get you through the rest of your unpacking, CL’s got the perfect recipes:

Top 10 Apartment Recipes

Top 10 Dorm Recipes

Top 5 Veggie Burger Recipes

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Fudge 101

Photo Credit: Leanne Gallaway

Photo Credit: Leanne Gallaway

Looking for a decadent, rich treat to bring to a summer party? Or maybe you’re searching for the perfect DYI gift. Rich, homemade fudge is a delicious solution! This classic American sweet is not your average dessert. Fudge, full of sweet chocolate goodness, is notoriously tricky to make. Impress your friends and family by mastering the process! CL has the “4-1-1” on homemade fudge.

Original fudge is made with simple ingredients including sugar, butter, cream, and chocolate. These rich ingredients produce an incredibly smooth product. However, working with these ingredients is a fragile process. This mixture must be stirred with a wooden spoon constantly to the precise temperature range of 224° to 238°F and then beaten smooth while it cools, according to The Nibble Magazine. It is crucial not to overcook the mixture to achieve the right consistency. Although a tricky process, the result is second to none.

More recent fudge recipes have substituted ingredients to be slightly more “fool-proof.” If you want to start out with a beginner’s fudge recipe, look for recipes using corn syrup or condensed milk. Corn syrup, unlike sugar will help to prevent crystallization. Substituting the cream with condensed milk will help to ensure your fudge will be the perfect texture.

Try this peanut butter and coffee infused dark chocolate fudge. The recipe uses fat-free sweetened condensed milk instead of sugar and cream, saving calories and ensuring a smooth texture.

Photo Credit: Leanne Gallaway

Photo Credit: Leanne Gallaway

Peanut Butter and Dark Chocolate Fudge By: Cooking Light Magazine

Ingredients:

  • 1(14 ounce) fat-free sweetened condensed milk
  • ¾ cup semisweet chocolate chips
  • 2 tablespoons unsweetened dark cocoa powder
  • ¼ teaspoon instant coffee granules
  • 1 teaspoon vanilla extract, divided
  • ¾ cup peanut butter chips
  • 1 tablespoon butter
  • ¼ cup salted, dry-roasted peanuts, coarsely chopped

Directions:

  1. Line an 8-inch square baking dish with wax paper. Place 9 tablespoons milk in a microwave-safe bowl. Add chocolate chips, cocoa, and coffee. Microwave on HIGH for 1 minute or until melted. Stir in 1/2 teaspoon vanilla. Spread into prepared pan.
  2. Combine the remaining milk, peanut butter chips, and peanut butter in a microwave-safe bowl. Microwave on HIGH for 1 minute or until melted. Stir in remaining 1/2 teaspoon vanilla.
  3. Spread evenly over chocolate layer, and sprinkle with peanuts. Cover and chill 2 hours. Cut into 25 squares.

If you’re feeling confident in the kitchen, try making the original fudge. Be sure to follow steps carefully and avoid over cooking the mixture. The creaminess of original chocolate fudge is incomparable!

Photo Credit: Leanne Gallaway

Photo Credit: Leanne Gallaway

“Original” Fudge Recipe- From: The Nibble Magazine (Originally from Emelyn B. Hartridge of Vassar College, the inventor of fudge!)

Ingredients:

  • 2 cups granulated white sugar
  • 1 cup cream
  • 2 ounces unsweetened chocolate, chopped
  • 1 tablespoon butter

Directions:

  1. Combine sugar and cream and cook over moderate heat. When this becomes very hot, add the chocolate. Stir constantly. Cook until mixture reaches soft-ball stage (234°-238°F).
  2. Remove from heat and add butter. Cool slightly, then mix until fudge starts to thicken. Transfer to a buttered tin. Cut into diamond-shaped pieces before fudge hardens completely.

Let CL know what you think about these fabulous recipes and share your own with us on Facebook or Twitter.

Be sure to test out these College Lifestyles approved desserts this summer:

Five Memorial Day Desserts

Three Frozen Coffees Under 200 Calories

Three Summer Desserts Under 500 Calories

 

Photo Credit: Leanne Gallaway

Photo Credit: Leanne Gallaway

 

Gluten-free Recipes 101

Photo Credit: Leanne Gallaway

Photo Credit: Leanne Gallaway

Ever wonder what all the hype about “gluten-free” diets is about? From celebrity testimonies to magazine articles, people are attributing weight loss and improved health to a gluten-free diet. But is restricting your diet to a limited amount of foods healthy?

Gluten is a protein found in many grains and processed foods. It is a protein that gives food structure. Without gluten, breads wouldn’t have the fluffy spongy texture every college co-ed loves. There is also gluten in foods like salad dressing and soups to add viscosity.

For 1 in 133 Americans, according to Women’s Health Magazine, gluten-free foods are not a choice; they are a necessity. These individuals have an autoimmune disease called Celiac disease. When an individual with Celiac disease ingests gluten, his or her body reacts with an immune response. This response causes damage to the small intestine, which causes GI problems and nutrient deficiencies. There are hundreds of symptoms that may manifest as well.

More recently, research has found that gluten sensitivities exist as well. With gluten sensitivity, there are similar GI distress symptoms, but the small intestine is not damaged. It’s estimated nearly 20 million Americans have this sensitivity. Talk with your doctor to confirm a possible diagnosis of celiac disease or sensitivity if you are experiencing symptoms.

Photo Credit: Leanne Gallaway

Photo Credit: Leanne Gallaway

Due to the increase in Celiac disease diagnoses and the recognition of gluten sensitivities, a new market has opened up to offer gluten-free foods. If you do not have Celiac disease or a sensitivity however, it may not be beneficial to restrict gluten.  Women’s Health magazine explains weight loss from a gluten-free diet could be a result of the lack of gluten-free options. With such restrictions, it is easy to become deficient in key nutrients. When you take whole grains out of the equation, it is difficult to meet your fiber needs. It is important to discuss with a dietitian or doctor if gluten-free is the right choice for your body.

If you suffer from Celiac disease or a sensitivity, it is crucial to never ingest or use anything that contains barley, rye, wheat or any derivatives of these grains. You must take precautions for cross contamination as well. Even the smallest amount of gluten can damage the intestines of those with Celiac disease. Things like medication capsules, certain makeup and some toothpastes containing gluten must be eliminated as well.

There are several grains and foods in the grocery store that can be used to substitute gluten-containing ingredients. One of the savviest choices on the market is a grain-like seed called quinoa. With careful precautions, those with Celiac disease and sensitivity can avoid damage and symptoms.

Check out this fabulous gluten-free recipe, perfect for lunch or dinner. This salad is packed with protein and fiber.

Photo Credit: Leanne Gallaway

Photo Credit: Leanne Gallaway

Chickpea Bajane By: Cooking Light Magazine

Ingredients:

  • 4 teaspoons extra-virgin olive oil, divided
  • 1 garlic clove, minced
  • 2 cups organic vegetable broth, divided (Check for Gluten)
  • 1 cup water
  • 1 cup uncooked quinoa
  • 5 1/2 teaspoons chopped fresh thyme, divided
  • 1/2 teaspoon salt, divided
  • 2 cups thinly sliced leek
  • 4 garlic cloves, chopped
  • 2 1/2 cups sliced fennel bulb
  • 1 3/4 cups (1/4-inch-thick) slices carrot (about 3/4 pound)
  • 1/2 teaspoon fennel seeds
  • 1/2 cup white wine
  • 1 (15-ounce) can no-salt-added chickpeas, rinsed and drained
  • 1 tablespoon fresh lemon juice
  • 1/4 teaspoon freshly ground black pepper
  • 1 (6-ounce) package fresh baby spinach

Directions:

  1. Heat 2 teaspoons oil in a large saucepan over medium-high heat. Add 1 minced garlic clove to pan and sauté 1 minute.
  2. Add 1 cup broth, 1 cup water, quinoa, 1 1/2 teaspoons thyme, and 1/4 teaspoon salt. Cover, reduce heat and simmer 15 minutes or until liquid is absorbed. Remove from heat and fluff with a fork.
  3.  Heat 1 teaspoon of oil in a Dutch oven over medium-high heat. Add leek and 4 chopped garlic cloves to pan and sauté for 5 minutes or until tender.
  4. Add remaining 1 teaspoon oil, fennel bulb, carrot, and fennel seeds; sauté 10 minutes or until vegetables are golden. Add wine; cook 3 minutes or until liquid almost evaporates.
  5. Stir in remaining 1 cup broth, 2 teaspoons thyme, and chickpeas; cook 1 minute or until thoroughly heated. Remove from heat; stir in juice, remaining 1/4 teaspoon salt, pepper, and spinach.
  6.  Place about 2/3 cup quinoa in each of 4 bowls; top each serving with about 1 1/2 cups chickpea mixture. Sprinkle each serving with 1/2 teaspoon thyme.

Let CL know what you think of this gluten-free recipe and share yours with us on Facebook or Twitter!

Photo Credit: Leanne Gallaway

Photo Credit: Leanne Gallaway

 

Light Weight Training for Ladies

Photo courtesy of stockimages/FreeDigitalPhotos.net

Photo courtesy of stockimages/FreeDigitalPhotos.net

Summer is approaching and getting in shape is on the minds of classy co-eds everywhere. The big question on our minds is, how can we reach the bikini-ready body we all desire? Dieting and exercising are the definite keys to unlocking that body.

Sure cardio is a huge part of getting in shape and shedding unwanted pounds but another component, commonly overlooked by women, to looking fit and fabulous is adding muscle to your body. Muscle eats fat and a muscular body at rest continues to burn calories.

Photo courtesy of stockimages/FreeDigitalPhotos.net

Photo courtesy of stockimages/FreeDigitalPhotos.net

To start a light weight workout, just grab a pair of dumbbells. It can be three pounders, five pounders, whichever feels most comfortable for you. Depending on which part of your body you want to work out you can look up different exercises online. The key to using light weights is that even though it may seem a little easy at first, the key is repetition. Instead of doing only a few reps with really heavy weights, doing a lot of reps with lighter weights will keep your muscles from getting bulky, but instead transform them into being toned and lean.

 “Weight training is so helpful in stability and other systems like joints and bone density,” said Kristyn Cordova, a fitness model currently training to do figure competitions. “I think weight lifting is such a great release and can see the changes it has brought to my life. I am a mother of two and since incorporating into my life I have felt happier, less stressed, healthier and have loads of energy! It has also spawned my family and me to eat healthier as a whole. I am more aware of serving sizes and what I put into my body.”

Photo courtesy of Ambro/FreeDigitalPhotos.net

Photo courtesy of Ambro/FreeDigitalPhotos.net

Doing the extra work and lifting weights will motivate you to eat healthier and take better care of your body. Once you see success you will start thinking of food as fuel to help you in workouts and to get you through the day instead of just something to do when you’re bored. By utilizing these college tips and putting in the extra effort, you will see the results you have always wanted just in time for summer!    

If you liked this article, check out these amazing articles:

“CL’s Guide to: Toning Your Shoulders”

“CL’s Guide to: Toning Your Calves”

“CL’s Guide to: Toning Your Butt”

Photo courtesy of stockimages/FreeDigitalPhotos.net

Photo courtesy of stockimages/FreeDigitalPhotos.net

Five Bike Trails in Shreveport

Photo courtesy of Wandee007/FreeDigitalPhotos.net

Photo courtesy of Wandee007/FreeDigitalPhotos.net

Classy co-eds that enjoy exercising love the summer months because it is warm enough to be participating in outdoor activities. Now that the weather is beautiful, many new fabulous ways of exercising become available. One way to take advantage of the weather is bike riding. While indoor nonmoving bikes are able to be used in the winter, riding a real bike outside provides you with a pretty view and an opportunity to soak in some sunshine (or work on your tan). This is why we have compiled a list of the top five bike trails in Shreveport, so those confident college students who are ever in the area can exercise while enjoying the gorgeous view.

Downtown Bike Path

This bike trail starting near downtown Shreveport is 10.93 miles and ascends 111.55 feet. This short route runs right along the Red River, which provides a beautiful scenic way to get some exercise while in Shreveport. This beautiful trail is also a great place for walking or running.

Photo courtesy of Poulson/FreeDigitalPhotos.net

Photo courtesy of Poulson/FreeDigitalPhotos.net

Stoner Trail

This trail running out of Shreveport is more for those interested in mountain biking. This intense trail provides a great workout with moderate difficulty because of hills, logs and other small challenges. Running through the woods, this trail provides a nature feel while making sure riders are intensely exercising in the great outdoors. This trail can be very narrow and winding so if you want to do a calm bike ride with friends and chat while pedaling, this is not the trail for you. Warning: you may want to wear a helmet.

Walter B. Jacobs Memorial Nature Park

This park located in Shreveport has marked trails for anyone to bike, jog or walk. The trails are only a few miles and loop around to bring you right back to the park. This park is perfect for a nice picnic day with friends, because after you get a little cardio biking the trails, you can return to the park and have a picnic with your pals in one of the designated picnic areas. It is also animal friendly so you and your friends can all bring your pets along for the ride!

Photo courtesy of Phiatoon/FreeDigitalPhotos.net

Photo courtesy of Phiatoon/FreeDigitalPhotos.net

Veteran’s Park

Also known as Clyde Fant Parkway, this trail also runs along the Red River. Not only do the trails in the park provide biking as well as jogging, it is also known for its Frisbee golf course. There are many rest areas along the trail perfect for picnicking with friends. Across the road, which you can easily get to through a tunnel, there is the perfect spot for fishing. There are also sandy areas along the river that provide a pretty spot for a quick bike break.

Duck Pond

Also known as East Kings Highway, this trail is only .2 miles so it is a more relaxed easy ride. However if you are interested in getting a good workout, CL suggests doing the trail more than once… maybe even more than three times. This is a great place to come with family who are interested in biking, jogging or even walking. If you want to extend your trail ride you can bike right out of Duck Pond, turn left onto East Preston Street and bike all the way down to Veteran’s Park where you can then complete their trail. The most enjoyable part of this park is included in the name, people love to come and feed the ducks while taking a break from exercising on the trails. This is also a great place to bring kids you may be babysitting or nannying for the summer because it has a big playground so you can get the kids out of the house and get them active. Luckily, there are also restrooms on site.

If you liked this article, you will love these:

“5 Bike Trails in Pittsburgh”

“CL Challenge: Tough Mudder”

“Workout Spotlight: Triathlons”  

Photo courtesy of Napong/FreeDigitalPhotos.net

Photo courtesy of Napong/FreeDigitalPhotos.net

Quinoa 101

Photo Credit: Leanne Gallaway

Photo Credit: Leanne Gallaway

One of the trendiest health foods on the market in recent years is quinoa. But what exactly is this mystery food that is so widely acclaimed by registered dietitians?  CL found this small “grain” is definitely worth giving a try.

Quinoa is considered a healthy choice for a number of reasons. Don’t be fooled by its size. There are approximately 8g of protein packed into one serving. It is considered a complete protein because it provides all the amino acids your body needs. This makes quinoa an especially savvy choice for vegetarians trying to meet their protein requirements for the day.

Photo Credit: Leanne Gallaway

Photo Credit: Leanne Gallaway

In addition to protein, quinoa contains a number of vitamins and minerals. A serving of quinoa provides 5mg of Iron; almost half your daily needs. It is also rich in riboflavin, phosphorus, magnesium, and vitamin E.  As if this weren’t enough good news, quinoa is an excellent source of fiber.

For those on gluten-free diets, quinoa is the perfect solution. It is one of the few “grains” that is gluten-free. Unlike processed, expensive, gluten-free foods in the grocery store, quinoa in its raw form is relatively cheap.

While quinoa is technically a seed, it is as versatile as rice. The uses for quinoa in the kitchen are endless! Quinoa can be eaten plain after cooking, used as a meat substitute, made into a salad, or used in place of rice in recipes. It can be prepared to make a savory side dish or a sweet breakfast.

Try this nutrient packed “grain” with one of these CL- approved recipes.

Photo Credit: Leanne Gallaway

Photo Credit: Leanne Gallaway

Quinoa with Roasted Garlic, Tomatoes and Spinach By: Cooking Light Magazine

Ingredients:

  • 1 whole garlic head
  • 1 tablespoon olive oil
  • 1 tablespoon finely chopped shallots
  • 1/4 teaspoon crushed red pepper
  • 1/2 cup uncooked quinoa, rinsed and drained
  • 1 tablespoon dry white wine
  • 1 cup fat-free, less-sodium chicken broth
  • 1/2 cup baby spinach leaves
  • 1/3 cup chopped seeded tomato (1 small)
  • 1 tablespoon shaved fresh Parmesan cheese
  • 1/4 teaspoon salt

Directions:

  1. Preheat oven to 350°.
  2.  Remove skin from garlic head. Cut head in half crosswise, breaking apart to separate whole cloves. Wrap half of head in foil; reserve remaining garlic for another use.
  3. Bake for 1 hour; cool 10 minutes. Separate cloves and squeeze to extract garlic pulp. Discard skins.
  4. Heat oil in a saucepan over medium heat. Add shallots and red pepper to pan; cook 1 minute. Add quinoa to pan; cook 2 minutes, stirring constantly.
  5. Add wine; cook until liquid is absorbed, stirring constantly. Add broth and bring to a boil. Cover, reduce heat and simmer 15 minutes or until liquid is absorbed.
  6. Remove from heat; stir in garlic pulp, spinach, tomato, cheese, and salt. Serve immediately.

Quinoa can also be prepared for a nutritious breakfast. By adding brown sugar and fruit, quinoa can be transformed into a sweet start to the day.

Photo Credit: Leanne Gallaway

Photo Credit: Leanne Gallaway

Rise and Shine By: Cooking Light Magazine

Ingredients:

  • 2/3 cup prepared quinoa
  • ¼ cup fresh blueberries
  • 1 tablespoon chopped toasted walnuts
  • 2 teaspoons brown sugar
  • ¼ teaspoon cinnamon

Directions:

Top the prepared quinoa with these ingredients and enjoy! Feel free to experiment with your favorite toppings.

Quinoa is a fabulous ingredient for every college co-ed to have on hand. It is budget friendly, full of nutrients, and can be used in countless recipes. Let CL know what you think of these recipes and share your own with us on Facebook or Twitter.

 

Photo Credit: Leanne Gallaway

Photo Credit: Leanne Gallaway

 

Three Frozen Coffees Under 200 Calories

Photo courtesy of Toa55/FreeDigitalPhotos.net

Photo courtesy of Toa55/FreeDigitalPhotos.net

To tackle all of the things classy coeds face in the day, some of us need a jolt of caffeine to keep us on our A game. Whether you are the occasional coffee drinker or a complete caffeine addict, we can all agree sometimes drinking a hot coffee in the summer heat isn’t as delicious as drinking a hot coffee in the cold winter air. Luckily the coffee gods have given us iced coffee for these occasions where we want something cool and refreshing, but also need that fabulous amount of caffeine. Sometimes we tend to forget very sugary iced coffee can be more calories than we anticipate, which is why CL has researched three recipes for frozen coffees under 200 calories. Making these coffee drinks will also save you money because although you look very chic carrying that cup from Starbucks, it eventually adds up. 

               Iced Vanilla Coffee – 70 Calories

 This frozen coffee from Cooking Light magazine is a delicious recipe for the classic vanilla flavor that everyone craves. By avoiding excess sugar and adding in the low-fat frozen yogurt this drink will still have the sweet flavor of a sugary coffee, but without the calories.

 Ingredients:

  •   8 cups of hot brewed hazelnut coffee
  • ·         ½ cup of sugar
  •            1 tablespoon of vanilla extract
  • ·         2 cups of skim milk
  • ·         2/3 cup of vanilla low-fat frozen (softened) yogurt

Directions:

  1. Combine sugar, coffee and vanilla and stir until the sugar dissolves.
  2. Stir in milk, then cover and chill.
  3. To serve, pour 1 cup of coffee into a cup and top with 1 tablespoon of frozen yogurt.
Photo courtesy of Zirconicusso/FreeDigitalPhotos.net

Photo courtesy of Zirconicusso/FreeDigitalPhotos.net

            Mocha-Almond Latte Freeze- 168 Calories

This delicious coffee recipe, also from Cooking Light magazine, will give you enough of a caffeine jolt to keep you energetic throughout the day. It is also less traditional and more flavorful than plain iced coffee.

Ingredients:

  • ·         3 cups of water
  • ·         1 cup of freshly ground French roast coffee
  • ·         ¼ cup of fat free milk
  • ·         ¼ cup of ice cubes
  • ·         1 teaspoon of unsweetened cocoa
  • ·         ½ cup of vanilla low-fat frozen yogurt
  • ·         ½ teaspoon of grated semisweet chocolate
  • ·         1 tablespoon of canned light whipped cream
  • ·         ½ teaspoon of chocolate syrup
  • ·         1 teaspoon of sliced (toasted) almonds

Directions:

  1. Brew the French roast coffee then cover and chill.
  2. Put ¼ cup of chilled coffee, milk, ice cubes and cocoa in a blender and process until it is smooth.
  3. Pour the mixture into a tall glass and top with whipped cream. Then drizzle with chocolate syrup and sprinkle with almonds and serve.
Photo courtesy of Antpkr/FreeDigitalPhotos,net

Photo courtesy of Antpkr/FreeDigitalPhotos,net

Caramelized Espresso Frappe – 90 Calories

This Cooking Light recipe is a gourmet coffee beverage, but without the added calories from whole milk or half and half… but add in the same delicious flavor. 

Ingredients:

  • ·         ½ cup of boiling water
  • ·         1 teaspoon of instant espresso or 2 teaspoons of instant coffee granules
  • ·         ¼ cup of sugar
  • ·         ¼ cup of water
  • ·         1 cup of skim milk
  • ·         ¼ cup of hot cocoa mix
  • ·         1 cup of crushed ice

Directions:

  1. Combine boiling water and espresso and stir until the coffee dissolves. Then pour into an ice tray and freeze for 4 hours or until it is firm.
  2. Combine sugar and 2 tablespoons of water in a small heavy saucepan over medium heat and cook until the sugar dissolves. Continue cooking afterwards for 5 minutes or until it is golden
  3. Remove from the heat and carefully stir in 2 tablespoons of water with a whisk and let cool.
  4. Combine caramelized sugar, milk and cocoa mix into a blender and process until it is well blended. While the blender is on, carefully add in ice cubes 1 at a time and keep processing until it is smooth.
  5. Add crushed ice and process again until smooth. Serve immediately.

If you liked these recipes, you will love these:

“Three Mocktails Under 100 Calories”

“Five Summer Lunches Under 400 Calories”

“5 Ways With Raspberries”  

Photo courtesy of Antpkr/FreeDigitalPhotos.net

Photo courtesy of Antpkr/FreeDigitalPhotos.net

 

Three Summer Desserts Under 500 Calories

Photo Credit: Leanne Gallaway

Photo Credit: Leanne Gallaway

The summer brings us warm lazy days, beach season and sweet delicious fruit. With fresh fruit readily available, it’s simple to make lower calorie desserts. College Lifestyles rounded up our top picks of summer treats that will satisfy your sweet tooth all under 500 calories.

Since peaches are in season during the summer, the ingredients for this peach crisp are relatively cheap. This savvy recipe is tasty, inexpensive and only 284 calories per serving.

Easy Peach Crisp By: Cooking Light

Ingredients:

  • 1/2 cup low-fat granola without raisins
  • 2 tablespoons unsalted butter
  • 4 large peaches, pitted and sliced
  • 2 tablespoons brown sugar
  • 1/2 teaspoon ground cinnamon
  • 1 cup vanilla low-fat frozen yogurt

Directions:

  1. Preheat broiler to high.
  2. Place granola on a baking sheet, spreading evenly. Broil 2 minutes, stirring after 1 minute.
  3. Melt butter in a large nonstick skillet over medium heat.
  4. Add peaches to pan; cook 3 minutes, stirring occasionally. Add sugar and cinnamon to pan; cook 1 minute or until sugar melts, stirring occasionally.
  5. Spoon about 2/3 cup peach mixture in each of the 4 shallow bowls. Top each serving with 2 tablespoons granola and 1/4 cup yogurt.

If you’re looking for a refreshing treat, you can’t go wrong with Cooking Light’s Fresh Orange Sorbet. Not only is this five star recipe fruity and sweet, it’s only 91 calories per serving! You can look fabulous in that bikini without giving up dessert.

 

Photo Credit: Leanne Gallaway

Photo Credit: Leanne Gallaway

 Fresh Orange Sorbet

 Ingredients:

  • 10 medium oranges
  • 2 1/2 cups water
  • 1 cup sugar
  • 1/3 cup fresh lemon juice (about 2 medium)
  • Grated orange rind
  • Mint sprigs

Directions:

  1. Remove rind from 2 oranges using a peeler and discard white pith. Cut rind into 1 x ¼-inch-thick strips. Cut peeled oranges in half; use a citrus reamer to squeeze juice from orange halves. Repeat with remaining oranges until juice measures 2 2/3 cups.
  2. Combine 2 1/2 cups water and sugar in a small saucepan; bring to a boil. Add rind strips to pan. Reduce heat; simmer for 5 minutes. Strain sugar mixture through a sieve over a bowl, reserving liquid; discard solids. Cool completely.
  3. Add orange juice and lemon juice to sugar mixture; stir well. Pour mixture into the freezer can of a tabletop ice-cream freezer. Freeze according to manufacturer’s instructions. Spoon sorbet into a freezer-safe container; cover and freeze for 1 hour or until firm. Garnish with grated rind and mint sprigs.

Blueberries are a summer staple and are great by themselves. Take blueberries to the next level with this blueberry tart, perfect for BBQs and parties. Each slice is only 250 calories.

 

Photo Credit: Leanne Gallaway

Photo Credit: Leanne Gallaway

 Blueberry Tart By: Real Simple Magazine

Ingredients:

  • flour for the work surface
  • 8-ounce sheet frozen puff pastry, thawed
  • 1 large egg, beaten
  • 1 tablespoon granulated sugar
  • 4  ounces cream cheese, softened
  • 1/4  cup heavy cream
  • 1/2 teaspoon grated lemon zest
  • 3  tablespoons  confectioners’ sugar
  • 2  cups blueberries

Directions:

  1. Heat oven to 375° F. On a lightly floured surface, unfold the sheet of pastry and roll it into a 10-by-12-inch rectangle. Transfer to a parchment-lined baking sheet.
  2. Score a 1-inch border around the pastry without cutting all the way through. Brush the border with the egg and sprinkle with the granulated sugar. Bake for 18 to 22 minutes.
  3. Rescore the border of the cooked pastry without cutting all the way through. Gently press down on the center of the pastry sheet to flatten. Let cool for 15 to 20 minutes.
  4. With an electric mixer, beat the cream cheese until smooth. Add the cream, lemon zest and two tablespoons of the confectioners’ sugar and beat until smooth. Spread the cream cheese mixture evenly within the borders of the pastry.
  5. Sprinkle the blueberries over the filling and sprinkle with the remaining tablespoon of confectioners’ sugar.

Take advantage of summer’s sweet fruit this season with these delectable desserts. Let CL know what you think of these lower calorie recipes and share them with friends on Facebook or Twitter.

Photo Credit: Leanne Gallaway

Photo Credit: Leanne Gallaway

Five Summer Snacks Under 100 Calories

Photo Courtesy: EatingWell.com

Photo Courtesy: EatingWell.com

Many work hard to keep their bodies swimsuit ready all year long. But when summer actually arrives you may find your will power weakening, especially around vacation time. CL has found some healthy snacks that will satisfy you and are under 100 calories! You will not feel guilty after eating these treats and you will maintain your summer body. Check out the fabulous recipes below and create your own slimming snacks this summer!

 

Recipe Courtesy: Eatingwell.com

 

Chocolate Banana Grahams

Makes: 1 serving

Per serving: 71 calories

Ingredients:

  • 1 square graham cracker, broken into 2 rectangles
  • 1/2 teaspoon Nutella or other chocolate-hazelnut spread, divided
  • 2 slices banana, about 2 inches long
  • 1/2 teaspoon sweetened shredded coconut, toasted if desired, divided

Directions:

1. Spread each graham cracker piece with 1/4 teaspoon Nutella, top with a slice of banana and a sprinkling of coconut.

 

 

Tomato-Basil Skewers

Makes: 16 pieces

Per piece: 46 calories

Ingredients:

  • 16 small fresh mozzarella balls
  • 16 fresh basil leaves
  • 16 cherry tomatoes
  • Extra-virgin olive oil, to drizzle
  • Coarse salt and freshly ground pepper, to taste

Directions:

  1. Thread mozzarella, basil and tomatoes on small skewers. Drizzle with oil and sprinkle with salt and pepper.
Photo Courtesy: EatingWell.com

Photo Courtesy: EatingWell.com

 

Hawaiian Smoothie

Makes: 2 servings, 1 cup each

Per serving: 81 calories

Ingredients:

  • 1 cup chopped fresh pineapple
  • 1/2 cup chopped peeled papaya
  • 1/4 cup guava nectar
  • 1 tablespoon lime juice
  • 1 teaspoon grenadine
  • 1/2 cup ice

Directions:

1. Place ingredients in the order listed in a blender. Pulse three times to chop the fruit, then blend until smooth. Serve immediately.

 

Photo Courtesy: EatingWell.com

Photo Courtesy: EatingWell.com

 

Turkey Rollups

Makes: 1 serving

Per serving: 96 calories

Ingredients:

  • 2 slices deli turkey breast (about 1 ounce)
  • 2 teaspoons honey mustard or mango chutney
  • Freshly ground pepper to taste
  • 2 sesame breadsticks

Directions:

  1. Spread each slice of turkey with 1 teaspoon mustard (or mango chutney) and season with pepper.
  2. Wrap each prepared turkey slice around 1 breadstick. For a snappy touch, tie with a blanched chive.
Photo Courtesy: EatingWell.com

Photo Courtesy: EatingWell.com

Scallop and Shrimp Dumplings

Makes: 36 dumplings

Per dumpling: 42 calories

Ingredients:

  • 8 ounces scallops, minced
  • 4 ounces raw shrimp, peeled, deveined and minced
  • 1/2 cup minced scallions
  • 1 tablespoon minced fresh ginger
  • 3 cloves garlic, minced
  • 2 tablespoons reduced-sodium soy sauce
  • 2 teaspoons toasted sesame oil
  • 1/4 teaspoon freshly ground pepper
  • 36 round (gyoza) dumpling wrappers
  • tablespoons canola oil, divided
  • 3/4 cup water, divided

Directions:

  1. Combine scallops, shrimp, scallions, ginger, garlic, soy sauce, sesame oil and pepper in a large bowl.
  2. Organize your work area with a bowl of cold water, your stack of dumpling wrappers and a floured baking sheet to hold filled dumplings.
  3. Working with one dumpling wrapper at a time, dip your finger into the water and moisten the edges of the circle. Spoon about 1 and 1/2 teaspoons of filling into the center. Fold the wrapper over to form a half circle. Pinch the edges together to seal. Repeat with remaining wrappers and filling. Cover the wrappers and finished dumplings with moist paper towels to prevent drying.
  4. Preheat oven to 200°F.
  5. Mix 1 tablespoon canola oil with 1/4 cup water in a large nonstick skillet and place over medium heat; bring to a simmer. Carefully arrange one-third of the dumplings in the skillet so they are not touching; cover and cook until the dumplings puff up and are light brown on the bottom, 4 to 5 minutes. Carefully flip the dumplings with tongs and cook for 1 minute more. Transfer the dumplings to a baking sheet and keep warm in the oven.
  6. Repeat the procedure with another1/4 cup water, the remaining 1 tablespoon canola oil and half the remaining dumplings. Cook the final batch of dumplings in the remaining 1/4 cup water, adjusting the heat as necessary to prevent scorching.

 

Check out these articles on delicious meals to make during the summer!

Five Ways with Wraps

5 Ways with Spaghetti Squash

Five Healthy Pizza Recipes

Photo Courtesy: EatingWell.com

Photo Courtesy: EatingWell.com

Five Best Pizza Places in Shreveport

Photo Credit: Leanne Gallaway

Photo Credit: Leanne Gallaway

Whether you’re from the Shreveport area or just visiting, one thing is for sure; you’re going to be hungry and looking for a fantastic meal at some point. We rounded up the top five restaurants with the most mouth watering pizzas in town.

Photo Credit: Leanne Gallaway

Photo Credit: Leanne Gallaway

  1. Pie Works- Named by College Lifestyles’ CEO, Shelly, as her absolute favorite pizza place, Pie Works is sure to be a crowd pleaser. Shelly said “The combinations of pizza are so interesting – and my favorite is the Canadian Spring Chicken. I always order on the dark whole wheat crust – delicious, delicious, delicious. Sometimes, I may get adventurous and build my own pizza of wheat crust, spinach, chicken, feta, and sundried tomato”. The “build your own pizza” option along with an impressive list of toppings results in endless tasty choices. This restaurant also has gluten-free pizza crust as an option.
  2. Papa Murphy’s- Another Shreveport favorite is Papa Murphy’s. Shelly explained, “while this is a chain restaurant, the pizzas are delicious. You simply place your order and bake at home in the oven. My favorite is the Hawaiian.” You can enjoy your specially made pizza whenever you’re ready to eat.
  3. Rotolo’s- As the official pizza of the New Orleans Saints, you can’t go wrong with Rotolo’s.  This pizza place has infamous pizzas with all different combinations of unique toppings. Take for instance “The Angry Pig” complete with spicy BBQ sauce, sausage, bacon, jalapenos and cheddar cheese. Shelly suggests trying her favorite choice, “The Pesto Marguerite” which has sweet basil pesto, chicken, red peppers, and feta cheese.
  4. Johnny’s Pizza House- CL intern Kaci Hall suggested trying one of her Shreveport favorites. This restaurant has awesome sides, a salad bar, and of course- insanely delicious pizza! When you stop by Johnny’s be sure to try the legendary “Sweep the Kitchen Pizza.” This pie is packed with a combination of 11 ingredients: pepperoni, mushrooms, ham, black olives, onions, sausage, anchovies, hamburger, bell peppers, jalapenos and mozzarella cheese.
  5. Stocky’s Pizza- Although technically not in Shreveport, Kaci said Stocky’s, located in nearby Haughton, LA is a must. Their thin crust pizza is crispy and addicting. You may even get dinner and a show. Locals say that Stocky’s pizza is haunted with a ghost.
Photo Credit: Leanne Gallaway

Photo Credit: Leanne Gallaway

Next time you’re looking for a fabulous meal in the Shreveport area, be sure to try one of these CL approved pizza places! Let us know what your go to pizza is for late night college cravings.

Photo Credit: Leanne Gallaway

Photo Credit: Leanne Gallaway

Be sure to check out these articles for more of CL’s favorite pizza places on the east coast:

Five Best Pizza Places in State College

Five Best Pizza Places in Long Island

Five Best Pizza Places in Pittsburg

Photo Credit: Leanne Gallaway

Photo Credit: Leanne Gallaway

 

Workout Spotlight: Spinning

Photo courtesy of Photostock/FreeDigitalPhotos.net

Photo courtesy of Photostock/FreeDigitalPhotos.net

This semester is starting to wind down for classy coeds everywhere and summer is taking over our thoughts. What can also distract us from our studies is the knowledge that we’ll be strutting our stuff in a bikini in the near future. There is still time to tone up those problem areas that make you hesitate to take off your beach cover up so you can be confident on the beach this summer. Going to spin classes is a fabulous, quick way to burn a lot of calories and build muscle.

“Spinning is a great class for a cardiovascular workout that can be intensified by increasing or decreasing the bike’s resistance,” said Casey Cresbaugh, a spin instructor at Clemson University. “It burns a ton of calories in a short amount of time by switching between strength and endurance training.”

Photo courtesy of Photostock/FreeDigitalPhotos.net

Photo courtesy of Photostock/FreeDigitalPhotos.net

Spin class may seem intimidating beforehand, but once you get to class the instructor will help you with bike adjustment and explain the three different positions to ride in during class. It’s also a great class for beginners because you can choose your pace and resistance. “This is a great class for people of all ages because it is low-impact on joints as opposed to other aerobic exercises such as running,” said Cresbaugh. Instructors constantly say “this is your workout” because they want each person to understand their limits, and where they can push themselves a little bit further.

Spin classes are also a great way to get active with friends while listening to good music and getting in shape. “Since all people can attend, it’s a great class to go to with friends,” said Cresbaugh. “I try to motivate those who come to my class with upbeat music and encouragement to work out their hardest. Nine times out of 10 you will walk out of spin class covered in sweat.”

Photo courtesy of Photostock/FreeDigitalPhotos.net

Photo courtesy of Photostock/FreeDigitalPhotos.net

Class flies by when you are listening to great music with friends and getting a challenging workout done. But warning: do bring a towel, because you will definitely be sweating… and if you aren’t, then you need to turn your resistance up.

If you’re interested in going to spin classes, look up the group fitness schedule for your campus’s recreation center/gym. The best part is these classes are free to students.

Liked this article? Then you definitely need to read these:

“Workout Spotlight: Heavy Lifting for Ladies”

“CL’s Guide to Healthy Snacking During Finals”

“CL’s Guide to: Strengthening Your Back”

Photo courtesy of Photostock/FreeDigitalImages.net

Photo courtesy of Photostock/FreeDigitalImages.net

Intern Kitchen: Deep Dish Pizza

Photo Credit: Leanne Gallaway

Photo Credit: Leanne Gallaway

 

Everything seems perfect. You set the table, you put on your favorite Bryan Adams song, which reminds you of the first date, but you still have two hours to spare before he comes over to celebrate your promotion. There’s one problem…you forgot about the cooking. For many classy co-eds time is essential when preparing a lovely dinner for two, but distractions, priorities and tasks get in the way of this more important component of the meal. What can you make for dinner that will take two hours or less…. a deep dish pizza! This mouth-watering meal gives you room for creativity, deliciousness and a dish sure to please your special date. Try this fresh recipe below by Martha Stewart (from marthastewart.com) and enjoy.

 

Ingredients:

• Olive oil, for pans
• All-purpose flour, for work surface
• 2 balls (1 pound each) store-bought pizza dough, thawed if frozen
• 1 1/2 cups jarred tomato sauce
• 6 cups shredded part-skim mozzarella (1 1/2 pounds)
• Coarse salt and ground pepper

 

Photo Credit: Leanne Gallaway

Photo Credit: Leanne Gallaway

 

For Pepperoni-Onion Topping:
• 4 ounces thinly sliced pepperoni
• 1 medium onion, halved and thinly sliced
• 1 pound thinly sliced button mushrooms, sauteed (optional)

For Spinach-Artichoke Topping:
• 1 package (10 ounces) frozen leaf spinach, thawed and squeezed dry
• 1 can (14 ounces) artichoke hearts in water, drained, quartered, and squeezed dry

 

Photo Credit: Leanne Gallaway

Photo Credit: Leanne Gallaway

 

Directions:

1. Preheat oven to 425 degrees. Brush bottom and sides of two 13-by-9-inch metal baking pans with oil. On a lightly floured work surface, stretch each ball of dough into a 10-by-14-inch oval. If dough isn’t holding its shape, let rest a few minutes.

2. Transfer each oval to a prepared pan, pressing to fit into corners, and one inch up sides to form a rim. Divided evenly, spread sauce over each oval of dough.

3. Using 3 cups of cheese per pizza, spread three layers of cheese and topping on each, ending with topping (layering with cheese helps to hold each pizza together). Season with salt and pepper. If making ahead, cover and refrigerate, up to 1 day.

4. Bake pizzas side by side until cheese and crusts are golden brown, 30 to 40 minutes, rotating once (if refrigerated, add 10 minutes). Let rest in pans 10 minutes. To serve, use two wide spatulas to transfer pizzas to cutting boards.

 

Check out these articles for other fabulous meals you can make!

Intern Kitchen: Lemon Angel Hair Pasta with Chicken
Intern Kitchen: Crock Pot Italian Kitchen

Photo Credit: Leanne Gallaway

Photo Credit: Leanne Gallaway

Eat This Not That: Pizza Chains

ID-10099863

Photo Courtesy of imagerymajestic: FreeDigitalPhotos.net

Pizza. Even when written by itself, every coed can’t resist closing their eyes and dreaming about its fabulous taste and smell. Unfortunately, this all-time college food staple can be detrimental to fitting into a formal dress or a pair of skinny jeans. With the rise in demand for nutritional facts, every large pizza chain has a nutritional database on itswebsite, although they tend to not be non-dietitian friendly. Use these tips to guide you the next time you order a pizza. Pay careful attention to size, crust style, calories, fat, and sodium to avoid gaining the freshman 15.

Pizza Hut

Eat This: Veggie Lover’s 12” Medium Hand-Tossed Style Pizza

Serving size= 1 slice= 1/8 pizza

  • Calories: 180
  • Calories from fat: 50
  • Total fat (g): 6
  • Saturated Fat (g): 2.5
  • Trans Fat (g): 0
  • Cholesterol (mg): 15
  • Sodium (mg): 410
  • Carbohydrates (g): 24
  • Dietary Fiber (mg): 1
  • Sugars (g): 2
  • Protein (g): 8
ID-10047262

Photo Courtesy of Robert Cochrane: FreeDigitalPhotos.net

Not that: Meat Lover’s 14” Large Stuffed Crust Pizza

Serving size= 1 slice= 1/8 pizza

  • Calories: 440
  • Calories from fat: 220
  • Total fat (g): 25
  • Saturated Fat (g): 11
  • Trans Fat (g): 1
  • Cholesterol (mg): 65
  • Sodium (mg): 1170
  • Carbohydrates (g): 36
  • Dietary Fiber (mg): 2
  • Sugars (g): 2
  • Protein (g): 20

Dominos Pizza

Eat This: Tuscan Salami and Roasted Veggie (Salami, baby spinach, onions, roasted red peppers, banana peppers, and oregano over a garlic parmesan sauce on an artisan-style crust)

Serving size= 1 slice= 1/8 pizza

  • Calories: 150
  • Calories from fat: 60
  • Total fat (g): 6
  • Saturated fat (g): 2
  • Trans fat (g): 0
  • Cholesterol (mg): 10
  • Sodium (mg): 280
  • Carbohydrates (g): 17
  • Dietary Fiber (g): 1
  • Sugars (g): 1
  • Protein (g): 5

Not That: Hand Tossed Medium 12” ExtravaganZZa Feast (loads of pepperoni, ham, Italian sausage, beef, fresh onions, fresh green peppers, fresh mushrooms, and black olives topped with extra cheese)

Serving size= 1 slice= 1/8 pizza

  • Calories: 290
  • Calories from fat: 125
  • Fat (g): 14
  • Saturated fat (g): 6.5
  • Trans fat (g): 0
  • Cholesterol (mg): 34
  • Sodium (mg): 770
  • Carbohydrates (g): 28
  • Dietary fiber (g): 2
  • Protein (g): 13

*When customizing a pizza, choose feta, provolone, or parmesan over American and Cheddar. These are the lowest in calories.  Also, if opting for a meat option, chicken, salami, sausage, Philly steak, chorizo, and ham are the lowest in calories compared to bacon, beef, and pepperoni.

Papa Johns

Eat this: 14” Fresh Thin Crust Garden Fresh Pizza (onions, green peppers, baby portabella mushrooms, black olives and roma tomatoes)

Serving size= 1 slice= 1/8 pizza

  • Calories: 220
  • Calories from fat: 100
  • Total fat (g): 11
  • Saturated fat (g): 4
  • Trans fat (g): 0
  • Cholesterol (mg): 20
  • Sodium (mg): 360
  • Carbohydrates (g): 24
  • Dietary fiber (g): 2
  • Sugar (g): 3
  • Protein (g): 8

Not that: 14” Original Crust The Meats Pizza (pepperoni, sausage, beef, hickory smoked bacon, ham, and cheese)

Serving size= 1 slice= 1/8 pizza

  • Calories: 370
  • Calories from fat: 160
  • Total fat (g): 17
  • Saturated fat (g): 7
  • Trans fat (g): 0
  • Cholesterol (mg): 40
  • Sodium (mg): 1050
  • Carbohydrates (g): 38
  • Dietary fiber (g): 2
  • Sugar (g): 5
  • Protein (g): 15

General Rule of Thumb When Ordering Pizza

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Photo Courtesy of lemonade: FreeDigitalPhotos.net

  1. Crust-The thinner the crust, the less calories. If you’re craving a thicker crust, stuffed pizza has a higher proportion of toppings to crust, where as pan pizza has a higher proportion of crust to toppings. When eating a slice of pizza, ask yourself if you really need the leftover crust. Setting the leftover crust to the side will save you a few unnecessary calories.
  2. Grease-When recycling a box of pizza, it’s impossible not to notice the large circular stain where the pizza was. The components of this stain are the leftovers of the grease dripping off of the pizza; the rest of the grease is already in your stomach. With each slice of pizza, dab the top with a paper towel. You’ll be amazed to see how much grease you would have eaten otherwise.
  3. Protein-It’s a common misconception that protein doesn’t cause weight gain. In actuality, your body can only store a set amount of protein and the rest of it is stored as fat. When choosing a meat topping, only pick one. Remember cheese is also a source of protein, and pizza is usually loaded with it. Cheese and meat toppings at large chain restaurants are high in sodium and cholesterol, so be sure to eat them in moderation.
  4. Vegetables, vegetables and more vegetables! There’s no such thing as too many vegetables.
  5. Side dishes-Large pizza chains offer deals on side dishes with special pizza orders, but the side dishes contain the same amount, if not more calories than you would consume from eating pizza. As an alternative, make your own low-calorie side dish like a salad or baked sweet potato fries.

How do you like your pizza? Share with CL!

For other delicious ways to eat healthy check out:

Intern Kitchen: Potato Pancakes

Intern Kitchen: Lemon Angel Hair Pasta with Chicken

CL’s Guide to Healthy Snacking During Finals

ID-1002570

Photo Courtesy of Suat Eman: FreeDigitalPhotos.net

Intern Kitchen: Potato Pancakes

Photo Credit: Leanne Gallaway

Photo Credit: Leanne Gallaway

The classic Idaho potato is a savory vegetable that offers endless possibilities for recipes. Most college co-eds can’t resist mashed potatoes or crisp French fries. But if you’re looking to get a little more adventurous in the kitchen, College Lifestyles has the answer. Potato Pancakes are appetizing, easy to make and a total comfort food. They are also a versatile food. You can add herbs and seasonings tailored to your preferences or even try using sweet potatoes.

Looking for a salty flavorful potato pancake? Try Cooking Light’s five star recipe. The onion and herbs give the pancakes an extra boost of flavor. These potato pancakes taste great dipped in unsweetened applesauce.

Photo Credit: Leanne Gallaway

Photo Credit: Leanne Gallaway

Classic Potato Latke

Ingredients:

  • 3 ½ cups shredded, peeled baking potato
  • 1 ¼ cups grated onion
  • 6 tablespoons all-purpose flour
  • 1 teaspoon chopped fresh thyme
  • ½ teaspoon kosher salt
  • ¼ teaspoon freshly ground black pepper
  • 1 large egg
  • ¼ cup olive oil, divided

Directions:

  1. Place the shredded potato and onion in a colander. Press down with the back of a spoon to drain until barely moist.
  2. Combine the potatoes and onions with the flour, thyme, salt, pepper, and egg.
  3. Heat a large skillet over medium-high heat and add two tablespoons of olive oil to the pan, coating the bottom. Add  ¼ cup potato mixture to the pan and flatten slightly. Repeat this process to form 6 pancakes.
  4. Cook each side of the pancake for 3 ½ minutes (or until golden). Remove the pancakes from the pan, keeping them warm.
  5. Add the additional oil and repeat the above process for a total of 12 potato pancakes.

Maybe you’re looking for a sweet, unique recipe. Try this out of this world sweet potato pancake and you will impress all your family and friends.

Photo Credit: Leanne Gallaway

Photo Credit: Leanne Gallaway

Sweet Potato Latkes By: Cooking Light

Ingredients:

  • 4 cups shredded peeled sweet potato (about 1 pound)
  • 2 1/2 cups shredded peeled baking potato (about 12 ounces)
  • 1/4 cup grated shallots (about 2 medium)
  • 1 (1-ounce) slice white bread
  • 1/2 cup all-purpose flour (about 2 1/4 ounces)
  • 1 tablespoon brown sugar
  • 1 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1 large egg, lightly beaten
  • 1 tablespoon butter, divided
  • 1 tablespoon olive oil, divided

Directions:

  1. Line a colander with paper towels and place the potatoes and shallots in the colander. Let the mixture stand for 15 minutes and press out any extra moisture.
  2. Place bread in a food processor; pulse 10 times or until coarse crumbs measure 1/4 cup. Lightly spoon flour into a dry measuring cup; level with a knife.
  3. Combine the potato mixture, breadcrumbs, flour, sugar, salt, pepper, and egg in a bowl. Divide mixture into 8 portions. Press each portion into a 1/4-inch-thick patty.
  4. Melt 1 1/2 teaspoons butter in a large nonstick skillet over medium-high heat. Add 1 1/2 teaspoons oil to pan. Add 4 patties to pan; cook 3 minutes on each side or until golden brown. Repeat procedure with remaining butter, oil, and patties.

Try one or both of these fabulous recipes. Either way, you’ll be surely making potato pancakes again! Let us know what Let us know what you think of these recipes or share your own with us on Twitter or Facebook.

 

Photo Credit: Leanne Gallaway

Photo Credit: Leanne Gallaway

Intern Kitchen: Vegan Carrot Cake

Photo courtesy of James Barker/ FreeDigitalPhotos.net

Photo courtesy of James Barker/ FreeDigitalPhotos.net

All of us classy co-eds enjoy the occasional dessert, even those who have chosen not to eat any products that come from animals, aka vegans. Though some may think the dietary restrictions vegans choose to abide by hinder them from indulging in some delicious desserts, there are many fabulous alternative choices for vegans… like a delicious vegan carrot cake! Here are some college tips from Permaculture Magazine for making one of these scrumptious vegan friendly cakes.

Photo courtesy of Marin/FreeDigitalPhotos.net

Photo courtesy of Marin/FreeDigitalPhotos.net

Ingredients:

  • 3/4 cup whole wheat all purpose flour
  • 3/4 cup white all purpose flour
  • 1 teaspoon bicarbonate of soda
  • 1 teaspoon baking powder
  • 1/2 teaspoon ground Nutmeg
  • 1 teaspoon cinnamon
  • 1/2 teaspoon salt
  • 2-3 grated carrots
  • 2 teaspoons freshly grated ginger
  • 3/4 cup raisins
  • 1 lemon zest
  • 3/4 cup apple juice
  • 1/2 cup sunflower oil
  • 1/2 cup maple syrup
  • 1/2 cup caster sugar
  • 1 cup chopped walnuts
  • 1/2 cup lemon zest
  • 1/2 cup lemon juice
  • 7/8 cup icing sugar
Photo courtesy of Nirots/ FreeDigitalPhotos.net

Photo courtesy of Nirots/ FreeDigitalPhotos.net

Directions:

  1. Preheat oven to 340 degrees and grease a nine inch cake tin with groundnut oil. Line the base of the tin with a baking sheet.
  2. Mix the flours, baking powder, baking soda, salt, cinnamon and nutmeg together in a regular bowl then sift into a mixing bowl. After mixing transfer back into the regular bowl.
  3. Put the raisins in a blender and set on chop for about a minute. Add the apple juice, vegetable oil, maple syrup, sugar and orange zest then chop again. Add in the carrots and ginger and pulse a few times to break the pieces up.
  4. Mix the carrot and apple juice mix in with the dry ingredients, while being careful not to over-mix, add in the chopped walnuts. Pour the batter into the tin and bake for 55-60 minutes, or until a toothpick inserted into the center of the cake comes out clean.
  5. Pour the icing sugar into a bowl and add the lemon juice. This will be a very sticky mixture, but will still flow off the spoon when you drizzle it atop the cake. Decorate the cake however you would like and serve to a group of happy vegans!

If you liked this article, you will love these:

“5 Graduation Desserts”

“Healthy Habits for Busy Students”

“Intern Kitchen: Blueberry Waffles”

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Photo courtesy of Image Magestic/FreeDigitalPhotos.net

Photo courtesy of Image Magestic/FreeDigitalPhotos.net

 

Healthy Habits for Busy Students

Image courtesy of Master Isolated Images/ freedigitalphotos.net

Image courtesy of Master Isolated Images/ freedigitalphotos.net

College students are notoriously busy. Between classes, homework, extracurricular activities and having a social life there’s a lot packed into our schedules. The idea of fitting in workouts and preparing healthy meals can seem impossible for students. Since staying healthy is a necessity, CL went straight to the pros for advice. Both College Lifestyles interns and dietetic students at the University of Illinois had savvy tips from first-hand experience.

Image courtesy of Dream Designs/ freedigitalphotos.net

Image courtesy of Dream Designs/ freedigitalphotos.net

“Write down fitness classes or gym time in your agenda, as if they were a meeting or school class. This forces you to make time for a fabulous workout! And don’t be afraid to invite friends!” -Sarah Gooch, Junior, Penn State

“I would ‘buddy up’ with someone! One of my biggest tips is to WALK everywhere – to class, to the cafeteria – don’t DRIVE on campus. Walk everywhere.” –Shelly Redmond, RD, CEO of College Lifestyles

“DON’T SKIP MEALS! Make time for food – this is a healthy habit that will benefit you socially and nutritionally. Try to get together with friends, roommates, classmates etc. as often as you can to sit down and enjoy a meal together. You’ll eat better and probably feel better too!” –Meg Dowell, Junior, Olivet Nazarene University

“Honestly, you just have to make time for working out and schedule it in. If you’re short on time there are tons of 10, 15, 20 minute workouts on YouTube and Pinterest! Along with what Meg said, eat healthy. Some days working out just isn’t an option so be sure to eat healthy throughout the day.” -Skylar Starbuck, Junior, New Mexico State

“Sleep! Getting enough sleep gives you energy to do all the tasks of your day.” -Kathleen Hansen, Senior, Beloit College

“Drinking lots of water helps me not feel hungry during class and helps me resist that caloric granola bar!”-Kaylee Kenz, Duquesne University

“If you can’t make it to the gym that day, try to fit physical exercise where you can, like taking the stairs or walking to class. Also take healthful snacks along if you know you have a long stretch of classes. Apples are always a good choice.”-Susan Marquez, Senior, University of Illinois

“Work out with friends or join a club sport, it keeps you accountable! When you cook for yourself, make big portions and freeze for later use. Bring a water bottle everywhere you go.”–Justine Britten, Senior, University of Illinois

Image courtesy of David Castillo Dominici/ freedigitalphotos.net

Image courtesy of David Castillo Dominici/ freedigitalphotos.net

By planning ahead for the day, fitting in fitness where you can and teaming up with friends, a healthy lifestyle is possible. Start with small changes you can stick to. Trying just one of these tips is a step in the right direction. How do you fit healthy habits into your busy schedule? Send us your tips on Facebook or Twitter to share with college co-eds!

Be sure to check out these fitness and nutrition articles to keep you on track:

CL’s Guide to Getting Toned

Interview with Robin Allen, RD: Healthy Eating at the Dining Hall

CL’s Guide to: Running

Image courtesy of Sura Nualpradid/ freedigitalphotos.net

Image courtesy of Sura Nualpradid/ freedigitalphotos.net

5 Graduation Desserts

photo courtesy of Bplanet/ FreeDigitalPhotos.Net

photo courtesy of Bplanet/ FreeDigitalPhotos.Net

It’s almost that time of year again when classy co-eds will be receiving their diplomas after four (or more) years of hard work. This also means those graduating will have their days packed with fabulous graduation parties. After a few parties, many people run out of things to make to bring to these special celebrations. Here are some college tips for making desserts that are not only a healthier choice, but also a great way to have the hostess thanking you for bringing the most popular dish!

1.       Frozen Blackberry-Lemon Chiffon Pie

This delicious summery recipe from Cooking Light is great to bring to a friend’s graduation party because it will spruce up the typical dessert flavors from chocolaty or salty to fruity and sweet.

Yield: Serves 12

Ingredients:

  • 1 ½ cups graham cracker crumbs
  • 3 tablespoons of melted butter
  • 2 tablespoons of 2% reduced-fat milk
  • Cooking spray
  • 3 cups of blackberries
  • ¼ cup of fresh lemon juice
  • ¼ teaspoon of salt
  • 4 large egg whites
  • 1 cup plus 2 tablespoons of sugar
  • 6 tablespoons of water
  • Fresh blackberries
  • Fresh mint sprigs

Directions:

  1. Combine the graham cracker crumbs, melted butter and milk in a bowl and toss with a fork until it is moist. Press the concoction into the sides of a 9-inch pan sprayed with cooking spray.
  2. Put the blackberries and fresh lemon juice in a blender and process until smooth. Strain the mixture over a bowl and discard any solids.
  3. Beat salt and egg whites in a large bowl with a mixer on high speed until there is a foamy consistency. Combine sugar and water in a medium saucepan and bring to a boil. Cook without stirring until a thermometer reads 250°. Gradually pour the hot sugar water combination into the egg white mixture and beat at a medium speed then at high speed until still peaks form.
  4. Gently fold in the blackberry mixture and pour into prepared crust. Cover and freeze for eight hours or overnight. If desired add the fresh blackberries and mint. Let it sit for 5 minutes in room temperature before serving.
Photo courtesy of Jomphong/ FreeDigitalPhotos.net

Photo courtesy of Jomphong/ FreeDigitalPhotos.net

2.       Strawberry-Lemon Shortcakes

Strawberries are one of the sweetest fruits, and taste great in desserts. These short cakes from Cooking Light are a light dessert that will provide the sweet you and your fellow guests will crave after dinner without too many calories.

Yield: Makes 10 Servings

Ingredients:

  • 9 ounces of all-purpose flour
  • ¼ cup of granulated sugar
  • 1 tablespoon of baking powder
  • ¼ teaspoon of salt
  • 6 tablespoons of chilled butter cut into small pieces
  • 1 ¼ cups of low-fat buttermilk
  • 1 tablespoon of granulated lemon rind
  • Cooking spray
  • 1 tablespoon of melted butter
  • 1 tablespoon of turbinado sugar
  • 4 cups of sliced strawberries
  • ¼ cup of granulated sugar
  • 1 tablespoon of fresh lemon juice
  • 1 ¼ cups of frozen fat-free whipped topping

Directions:

  1. Preheat your oven to 425°.
  2. Lightly spoon 9 ounces of flour into dry measuring cups, and level with a knife. Combine 9 ounces flour, 1/4 cup granulated sugar, baking powder, baking soda, and 1/4 teaspoon salt in a large bowl.
  3. Add in chilled butter with a pastry blender until the mixture is a coarse meal. Combine 1 1/4 cups of buttermilk and grated lemon rind. Add the buttermilk mixture to flour mixture, and toss gently with a fork to combine. (The dough should be wet and the texture of cottage cheese.)
  4. Spray a 9-inch round metal cake pan or baking sheet with cooking spray. Place 1/2 cup flour in a shallow dish and scoop 10 equal dough portions into the dish. Gently shape each portion into a round by tossing in flour to help shape the dough. Arrange it in the pan and discard the excess flour.
  5. Brush dough with melted butter, and sprinkle evenly with 1 tablespoon of turbinado sugar. Bake for 22 minutes or until the shortcakes are lightly browned. Let it cool in the pan on a wire rack for 10 minutes. Remove the shortcakes from the pan and let cool for another 5 minutes.
Photo courtesy of John Kasawa/ FreeDigitalPhotos.net

Photo courtesy of John Kasawa/ FreeDigitalPhotos.net

3.       Chocolate Cake with Fluffy Frosting

You can never go wrong when you bring chocolate… especially this chocolate cake from Cooking Light. And if you pick up colored icing at the store you can write out a little graduation message on top for the graduate.

Yield: Serves 16

Ingredients:

  • 1/4 cup of Dutch process cocoa
  • 1/3 cup of boiling water
  • 1 1/2 ounces of bittersweet chocolate, finely chopped
  • 6 ¾ ounces of cake flour (about 1 2/3 cups)
  • 1 1/2 teaspoons of baking powder
  • 1/2 teaspoon of baking soda
  • 1/4 teaspoon of salt
  • 2/3 cup of granulated sugar
  • 2/3 cup of nonfat buttermilk
  • 1/3 cup of canola oil
  • 3 large egg whites
  • 1/4 teaspoon of cream of tartar
  • Baking spray with flour (such as Baker’s Joy)
  • 1 cup of marshmallow creme
  • 6 ounces of softened cream cheese
  • 1 (8-ounce) package of 1/3-less-fat softened cream cheese
  • 2 tablespoons of cake flour
  • 1 teaspoon of vanilla extract
  • 1/8 teaspoon of salt
  • 3 cups of powdered sugar

Directions:

  1. Preheat oven to 350°.
  2. To prepare the cake, combine the first 3 ingredients in a small bowl and let it stand for 1 minute. Stir until it is smooth and then set aside. Lightly spoon flour into dry measuring cups and level with a knife.
  3. Combine the flour, baking powder, baking soda, and 1/4 teaspoon salt in a bowl, stirring with a whisk. Place the granulated sugar, buttermilk and oil in a large bowl and beat with a mixer at a low speed until blended. Add in the chocolate mixture and beat at a low speed for 1 minute. Then add the flour mixture and beat at a low speed just until combined.
  4. Combine the egg whites and cream of tartar in a medium bowl. Using dry beaters, beat the egg white mixture with a mixer at a high speed until stiff peaks form Gently stir 1/3 of the egg white mixture into the chocolate mixture.
  5. Fold in the remaining egg white mixture. Divide the batter evenly between 2 (8-inch) round metal cake pans coated with baking spray. Bake at for 18 minutes or until a wooden pick inserted in center comes out clinging with moist crumbs. Let cool for 10 minutes in pans on a wire rack. Remove the cake from the pans, and cool completely.
  6. To prepare the frosting, place cream cheeses, 2 tablespoons of flour, vanilla, and 1/8 teaspoon of salt into a large bowl. Beat the concoction with a mixer at medium speed for 2 minutes or until it is smooth. Add the powdered sugar and beat for 1 minute or until it is well combined. Gently stir in the marshmallow creme just until combined.

4.   Sparkling Raspberry Parfaits

This Cooking Light recipe requires little ingredients as well as little time to make. It also combines a dessert and a drink, although if you want to skip the wine you can replace it with raspberry-flavored seltzer water for an equally delicious taste.

Ingredients:

  • 2 cups of raspberry sorbet
  • 1 cup of chilled raspberry sparkling wine or unflavored sparkling wine
  • 2 tablespoons of shaved bittersweet chocolate

Directions:

  1. Scoop a ½ cup of sorbet into each wine glass or small bowl and drizzle each serving with ¼ cup of wine.
  2. Top each glass/bowl with 1 ½ teaspoons of chocolate. Serve immediately.

5.    Butterscotch Bars

Bringing the delicious taste of these butterscotch bars is a graduation present in itself… and although it may be difficult, try not to eat them all on the car ride over. This Cooking Light recipe will teach you how to make a fabulous dessert to bring to any occasion.

Ingredients:

  • 1 cup of packed brown sugar
  • 5 tablespoons of melted butter
  • 1 teaspoon of vanilla extract
  • 1 large egg, lightly beaten
  • 9 ounces of all-purpose flour
  • 2 ½ cups of quick-cooking oats
  • ½ teaspoon of salt
  • ½ teaspoon of baking soda
  • ½ cup of finely chopped walnuts, toasted
  • ¾ cup of fat-free sweetened condensed milk
  • 1 ¼ cups of butterscotch morsels
  • 1/8 teaspoon salt

 Directions:

  1. Preheat the oven to 350°.
  2. Combine the sugar and butter in a large bowl and stir in the vanilla and egg. Lightly spoon flour into dry measuring cups and level with a knife. Combine the flour, oats, 1/2 teaspoon salt, and baking soda in a bowl.
  3. Add the oat mixture to the sugar mixture and stir with a fork until it is combined. Place 3 cups of the oat mixture into the bottom of a 13 x 9-inch baking pan coated with cooking spray and press into the bottom of the pan. Set this aside.
  4. Place the sweetened condensed milk, butterscotch morsels and 1/8 teaspoons of salt in a microwave-safe bowl and microwave on high for 1 minute or until butterscotch morsels melt, stirring every 20 seconds. Stir in walnuts.
  5. Then scrape the mixture into a pan, spreading evenly over crust. Sprinkle evenly with the remaining oat mixture, gently pressing into butterscotch mixture. Bake for 30 minutes or until the topping is golden brown. Place pan on a cooling rack and run a knife around the outside edge. Let it cool completely.

If you liked this article, click these links to read:

“Intern Kitchen: Blueberry Waffles”

“Intern Kitchen: Caramel Popcorn”

“Intern Kitchen: Apple Pie”

Photo courtesy of David Castillo Dominici/ FreeDigitalPhotos.net

Photo courtesy of David Castillo Dominici/ FreeDigitalPhotos.net

CL’s Guide to Toning Your Abs

Image courtesy of Marin/ freedigitalphotos.net

Image courtesy of Marin/ freedigitalphotos.net

With summer just a few months away, you may be spending extra time at the gym trying to shape up. Nothing goes better with a bathing suit than toned abs. As co-eds know, abs can be one of the toughest areas to achieve results. Fortunately, CL got the chance to chat with National Academy of Sports Medicine certified personal trainer, Ashley Ejnik. Ashley offered advice to help you get toned, fabulous abs just in time for beach season.

Image courtesy of Marin/ freedigitalphotos.net

Image courtesy of Marin/ freedigitalphotos.net

Ashley’s Abs Regime:

  1. 10 burpees- For a burpee, start in standing position. Drop into a squat with your hands on the ground. Hop your feet back (you should be in a plank position now). Jump back into squat position and then stand up. This is one burpee.
  2. 30 seconds in low plank position- This position is similar to push up position. Forearms should be on the ground. Make sure to pull in your abs.
  3. 1 min of mountain climbers- Start with your hands on the floor slightly further than shoulder-width apart. Have one leg beneath your chest and one leg extended back. Then, imagine you are climbing and switch these leg potions.
  4. 30 seconds of Russian twists with a dumbbell- Lay in sit up position with your back 45 degrees to the floor and feet slightly raised above the ground. While holding a dumbbell, twist your torso from side to side.
  5. 30 seconds of bicycle crunches- Start in sit up position with your legs in the air and bent. Move your legs in a bicycle motion. When your left knee is close to you, touch your right elbow to it and then your right knee to your left elbow.
  6. 1 min of spiders- A spider is an extended plank, alternating your knee to your elbow.
  7. 20 alternating quadruped opposite arm/leg raises- While on your hands and knees, extend your left arm at shoulder level at the same time as you extend your right leg at hip level. Repeat with the opposite arm and leg.
  8. 25 straight leg crunches- This is a basic crunch with legs straight in front of you.
  9. 30 seconds flutter kicks- While lying down flutter your legs while maintaining tension in your abs.
  10. 30 seconds of “superman”- Lie on your stomach and lift your arms and legs toward the ceiling. Hold this position.
Image courtesy of Marin/ freedigitalphotos.net

Image courtesy of Marin/ freedigitalphotos.net

To optimize your abs workout, follow Ashley’s pro toning tips-

College Lifestyles: How many times a week should this workout be done?

Ashley Ejnik: It depends on the results you’re looking for.  If you’re looking to tone and tighten I would suggest three times a week.  If you are looking for six-pack abs, five or six times a week will lead you in the right direction!

CL: What are some common mistakes you see among people who are trying to achieve toned abs? How can these mistakes be avoided?

AE: The most common mistakes people make when looking to tone their mid-section is that sit-ups and crunches will get them the results they want.  It is also a common misunderstanding that only abdominal exercises are the way to lose weight and tone the area.  It is important to incorporate cardio exercises to get your heart rate up.  Your body loses weight proportionally, not in spot areas as many people think.

CL: How does nutrition play into toned abs?

AE: Nutrition plays a large role in toning your midsection. If you consume more calories than necessary for your body to use for energy, you will store those extra calories as fat.   Keep the high fat, high calorie foods down to a minimum and eat plenty of fruits and vegetables.

By following this simple routine and maintaining a healthy lifestyle, you can achieve results you’ll be proud to show off this summer!

 

Image courtesy of Marin/ freedigitalphotos.net

Image courtesy of Marin/ freedigitalphotos.net

 

 

Waffles 101

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Photo Courtesy of: FreeDigitalPhotos.net

Breakfast is the most important meal of the day. It jump starts your metabolism and keeps your brain fueled. Eating breakfast every morning will also prevent gaining the freshman 15. If you’re a coed who likes to throw something in the toaster, microwave or even make something from scratch, then waffles should be your go-to breakfast item.

The versatility of waffle batter makes it easy to be creative. Before cooking, simply add in any ingredient to make it savory or sweet. Common things to put in waffle batter are fruit, candy, nuts, greek yogurt, vegetables, cheese and bacon. A simple way to make the batter is to buy a waffle mix and add whatever extra ingredients it calls for, which are usually eggs, butter, and milk. However, the batter is still a breeze to make without a mix. For inspiration, take a look at these delicious recipes.

Lemon-Almond Waffles

Ingredients:

Vegetable oil cooking spray

Lemon honey:

  • 1/2 cup honey
  • 2 tablespoons fresh lemon juice
  • Zest of 1 large lemon

Waffles:

  • 2 large eggs, separated, at room temperature
  • 2 cups unsweetened vanilla-flavored almond milk
  • 3 tablespoons sugar
  • 1 teaspoon pure vanilla extract
  • 3/4 teaspoon pure almond extract
  • Zest of 1 large lemon
  • 1 1/2 cups all-purpose flour
  • 1/2 cup almond flour
  • 2 teaspoons baking powder
  • 1/4 teaspoon fine sea salt
  • 1 stick unsalted butter, melted
  • 3/4 cup mini chocolate chips, optional
  • Special equipment: an electric waffle maker

Directions:

1. Preheat the waffle maker. Lightly spray the waffle grills with vegetable oil cooking spray.

2. For the lemon honey: Heat the honey, lemon juice and lemon zest over medium heat in a small saucepan, stirring occasionally, until warm, about 4 minutes.

3. For the waffles: Beat the egg whites until they are thick and hold soft peaks using a whisk or an electric hand mixer in a medium bowl, about 2 minutes.

4. Combine the egg yolks, milk, sugar, vanilla extract, almond extract and lemon zest in a large bowl. Beat until smooth. Add the all-purpose flour, almond flour, baking powder and salt. Mix until smooth.

5. Fold the egg whites, butter and chocolate chips if using into the batter. Using the amount recommended by the waffle iron manufacturer’s instructions, about 1/3 cup of batter for each waffle, pour the batter into the preheated waffle iron. Cook the waffles until golden brown, 3 to 4 minutes. Drizzle with lemon honey and serve.

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Photo Courtesy of: FreeDigitalPhotos.net

Chocolate Waffles

Ingredients:

  • 3 tablespoons unsalted butter
  • 3 tablespoons vegetable shortening
  • 2 cups all-purpose flour
  • 1 tablespoon baking powder
  • 1/4 teaspoon salt
  • 3 tablespoons sugar
  • 3 large eggs
  • 1 cup milk
  • 1/2 cup chocolate syrup, plus more for topping
  • 1/2 teaspoon vanilla extract
  • Cooking spray
  • Confectioners’ sugar and/or berries, for topping (optional)

Directions:

1. Melt the butter and shortening in a small saucepan, stirring to combine; remove from the heat and set aside. Whisk the flour, baking powder, salt and sugar in a large bowl.

2. Whisk the eggs, milk, chocolate syrup and vanilla in a large liquid measuring cup or a separate bowl. Whisk the egg mixture into the flour mixture until combined. The batter will be slightly lumpy. Whisk in the butter mixture until combined.

3. Preheat the oven to 250 degrees F. Preheat a waffle iron and spray with cooking spray. Ladle some of the batter into the waffle iron to within an inch of the edge (1/3 to 1/2 cup batter, depending on your waffle iron); cook until crisp. Transfer the waffle to a baking sheet and keep warm in the oven. Repeat with the remaining batter.

4. Divide the waffles among plates. Dust with confectioners’ sugar and top with berries and/or chocolate syrup.

ID-100132500

Photo Courtesy of: FreeDigitalPhotos.net

Sour Cream, Cheddar, and Chive Potato Waffles

Use a potato pancake mix found in the market near the mashed potatoes to cut preparation time.

Ingredients:

  • Cooking spray
  • 1 teaspoon baking powder
  • 1 (5.8-ounce) package shredded potato pancake mix (such as Panni)
  • 1 3/4 cups fat-free milk
  • 1 (8-ounce) carton reduced-fat sour cream
  • 1 large egg
  • 1/2 cup (2 ounces) reduced-fat shredded cheddar cheese
  • 1/4 cup chopped fresh chives

Directions:

  1. Coat a waffle iron with cooking spray, and preheat.
  2. Combine baking powder and potato pancake mix in a large bowl. Place milk, sour cream and egg in a medium bowl; stir well with a whisk. Add milk mixture to potato pancake mixture, stirring until smooth. Fold in cheese and chives.
  3. Spoon about 1/2 cup batter onto hot waffle iron, spreading batter to edges. Cook 3 to 5 minutes or until done; repeat procedure with remaining batter.

To make waffles more nutritious and savvy, try substituting ingredients that call for all purpose flour with whole grain flour. If you’re lactose intolerant, substitute dairy products with almond milk, soy milk or rice milk. If you’re gluten free, substitute flour with corn starch, quinoa flour, almond flour, or any other type of gluten free flour.

How do you like your waffles? Share with us!

Want more breakfast ideas? CL has them all!

http://collegelifestyles.org/2013/03/the-best-peanut-butter-and-jelly/

http://collegelifestyles.org/2013/03/intern-kitchen-zucchini-bread/

http://collegelifestyles.org/2013/02/5-ways-with-yogurt/

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Photo courtesy of: FreeDigitalPhotos.net

Intern Kitchen: Zucchini Bread

Photo Credit: Leanne Gallaway

Photo Credit: Leanne Gallaway

April is quickly approaching with the promise of spring weather. What you may not know is April 25th is Zucchini Bread Day. This moist and sweet bread is the perfect snack for college co-eds. Zucchini bread is low in calories and fat, and provides fiber– making it a much better choice than most breads and desserts.

Not only is zucchini bread a healthy choice, it is very easy to make. Unlike most homemade breads, you don’t have to worry about waiting for it to rise. Zucchini bread is considered a “quick bread” because it uses baking soda instead of yeast. Treat your college roommates and yourself to a slice of freshly baked zucchini bread this April 25th or today!

Cooking Light Magazine’s lovely four star zucchini bread recipe only contains 128 calories per slice. The recipe makes two loaves, so there will be plenty to share and enjoy.

Photo Credit: Leanne Gallaway

Photo Credit: Leanne Gallaway

Zucchini Bread

Ingredients:

  • 2 cups coarsely shredded zucchini
  • 3 cups all purpose flour
  • 1 ¾ cups sugar
  • 1 teaspoon baking soda
  • 1 teaspoon salt
  • 1 teaspoon ground cinnamon
  • ¼ teaspoon baking powder
  • ¾ cup applesauce
  • ½ cup egg substitute
  • 1/3 cup vegetable oil
  • 1 teaspoon vanilla extract
  • Vegetable cooking spray

Directions:

  1.  Preheat oven to 350°.
  2. Place shredded zucchini on paper towels, and cover with additional paper towel. Let stand 5 minutes, pressing down occasionally.
  3. Combine flour and next 5 ingredients (flour through baking powder) in a large bowl, and stir well; make a well in center of the mixture. Combine zucchini, applesauce, egg substitute, oil, and vanilla; add to dry ingredients, stirring until dry ingredients are moistened.
  4. Divide batter evenly between two (7 1/2 x 3-inch) loaf pans coated with cooking spray. Bake at 350° for 1 hour and 15 minutes or until a wooden pick inserted in center comes out clean. Let cool in pans for 10 minutes on a wire rack; remove from pans, and let cool completely on wire rack.
Photo Credit: Leanne Gallaway

Photo Credit: Leanne Gallaway

Zucchini bread may not sound like the most appetizing treat based on its name. Give it a shot though, and you’ll surely be celebrating Zucchini Bread Day each year!

Photo Credit: Leanne Gallaway

Photo Credit: Leanne Gallaway

 

 

Toning Your Legs

photo courtesy of Marin/ FreeDigitalPhotos.net

photo courtesy of Marin/ FreeDigitalPhotos.net

Summer is approaching fast, and before we know it we will be exposing the parts of our body we stowed away all winter. Whether you’re in your bikini, or a cute sundress, one thing people will definitely notice about you is your legs. If you want to have toned, fabulous legs to show off this summer it’s time to start putting the work in.

The easiest way to get toned legs is to build muscle. Muscle absorbs fat, which for many classy co-eds can often gather in the thigh region. A muscular body at rest keeps burning calories, whereas a body with a little too much fat on it at rest does not burn calories at all. By toning up your legs you will be turning heads this summer. CL is going to give you a few, simple exercises that can all be done in your dorm room to get wow-worthy legs!

Step Ups: This exercise can be done almost anywhere and will tone your thighs. Simply take a chair of any height (the taller the chair, the more strenuous the exercise) and place it in front of you. Start by keeping one foot on the ground, then placing the other foot on the flat part of the chair. Using only your leg muscles, step up onto the chair and back down using just your one leg. You can use the other for balance, but focus on one leg at a time. This may sound easy, but after a while you will feel the front thigh muscles of your leg being strained and toned. Once this exercise becomes easy for you, take weights of any desired weight in both hands and do the same exercise while holding the weights. The added pounds will make this even harder on your legs.

photo courtesy of Marin/ FreeDigitalPhotos.net

photo courtesy of Marin/ FreeDigitalPhotos.net

Jump Rope: A great way to tone your calves is jumping rope. Ask any boxer, jump roping is a great multi-tasking exercise: it builds up your calves while also improving your cardio performance.

Calf Raises: Another easy way to target the calf muscles is calf raises, either on a box or a set of stairs. By just using your calves to rise up onto your toes and back down, you’re building muscle. If this gets easier, try only using one leg. And if that gets easy, then start using weights to increase the difficulty of each rep.

Full Leg Workout: For a full leg work out take a low chair or a small box that can support all of your weight. Sit down gently on the box with your feet spread wide, then stand back up. The first few times it may seem easy, but keep repeating this. The next day you will feel sore in muscles you didn’t even know you had. And if this starts to get easy, then use only one leg and let your butt simply graze the seat as you sit down.

photo courtesy of imagery majestic/ FreeDigitalPhotos.net

photo courtesy of imagery majestic/ FreeDigitalPhotos.net

One of the most important things to remember while building up the strength of your legs is to stretch before and after workouts. Stretching before a workout helps to avoid injuries. Stretching after a workout helps to elongate the muscles you are building. We all want long, lean legs and this will help them from looking too bulky.

If you enjoyed these college tips, you will adore:

“Using a Home Pull-Up Bar”

“Workout Spotlight: Cardio”

“Workout Spotlight: CrossFit Training”

Image Courtesy of Graur Razvan Ionut/ FreeDigitalPhotos.Net

Image Courtesy of Graur Razvan Ionut/ FreeDigitalPhotos.Net

Toning Your Arms

Photo courtesy of Ambro / FreeDigitalPhotos.net

Photo courtesy of Ambro / FreeDigitalPhotos.net

Seeing toned arms — low amount of fat and some muscle definition — is common at the beach and when you flip through celebrity magazines. Now that spring break is over and summer is only a few months away, it is the perfect time to give some attention to your arms. Imagine this: it is the first warm day of the season and you take off a sweater to reveal your fabulous toned arms.

What does toning your arms mean?

A co-ed may have different intentions for weight-lifting and exercise. Many women hope to get toned instead of building bulk like a bodybuilder. The phrase “toning your arms” usually does not refer to the entire arm but rather the upper part above the elbow.

What muscles are you working?

Naturally, it is important to know which muscles you are working. The back of the arm houses your triceps, which has three heads while your biceps are in the front. Ever wonder why those muscles have those names? Bi and tri are prefixes indicating the number of heads the muscle has (two and three, respectively). The heads of the muscles are attachment sites or the origin.

Photo courtesy of marin / FreeDigitalPhotos.net

Photo courtesy of marin / FreeDigitalPhotos.net

What exercises tone arms?

Push-ups: This classic exercise is frequently done incorrectly. You get the most benefit from exercises when you’re in correct, safe alignment. Either start in a full plank position with a diagonal line of energy from your toes to your head or on your knees for a modification. I do push-ups on my knees because I can’t maintain proper form from a full plank position. Stack your wrists, elbows, and shoulders in one line. Bend your elbows and keep your head where it was in your original plank. When you drop your head, the rest of your body tends to collapse a bit, which makes doing a push-up even more difficult.

Tricep push-ups: Yoga classes often include tricep push-ups, but refer to them as chaturanga. Like regular push-ups, start from full or modified plank and hinge forward. Instead of your elbows bending away from you in a regular push up, keep them pinned to your sides so you form a 90-degree angle with your arms.

Bicep curls: Start with five to 10 pound weights and increase what you’re lifting based on your strength. Hold the weight with your arms down and curl them into your chest.

Photo courtesy of Ambro / FreeDigitalPhotos.net

Photo courtesy of Ambro / FreeDigitalPhotos.net

Arm circles: This exercise can be performed with or without weights (remember doing these in elementary school gym?). Hold your arms out to the side and move them in circles. Alternate between going forward and backward. Make sure your elbows aren’t locked.

While working toward toned arms is a great goal, don’t forget about the rest of your body! Every so often bring your awareness (and workouts!) back to your entire self. Fuel yourself with healthy, nutrient-rich foods and do cardio!

Check out other CL articles for fitness advice:

“Using a Home Pull-Up Bar”

“CL’s Guide to: Free Weights”

“Get Your Body Bikini Ready”

Photo courtesy of artemisphoto / FreeDigitalPhotos.net

Photo courtesy of artemisphoto / FreeDigitalPhotos.net

Intern Kitchen: Carrot Cake

Photo Credit: Leanne Gallaway

Photo Credit: Leanne Gallaway

With a name like carrot cake, this decadent dessert can be deceiving. Many people consider carrot cake to be the healthier option among sweets. In reality the standard carrot cake recipe is loaded with fat and sugar. CL found most servings of carrot cake contained between a hefty 650 to 1,400 calories per slice! This may have you swearing off carrot cake for the rest of your life, but CL has a savvy solution.

By substituting ingredients, classy co-eds can enjoy carrot cake guilt-free. Cooking Light’s four star recipe has carrot cake lovers rejoicing in the fact that it contains a fraction of the calories and fat. One slice is a mere 284 calories and 9.7g of fat. This CL approved Intern Kitchen recipe may be “light” but it is not light on taste. Brown sugar and spices add incredible flavor unique to carrot cake. Bake this dessert for a spring party or a girls’ night in.

Photo Credit: Leanne Gallaway

Photo Credit: Leanne Gallaway

Carrot Cake By: Cooking Light

Ingredients:

Cake:

  • 2 ¼ cups all-purpose flour
  • 2 teaspoons baking powder
  • 1 ½ teaspoons ground cinnamon
  • ¼ teaspoon salt
  • 2 cups grated carrots
  • 1 cup granulated sugar
  • ½ cup packed brown sugar
  • 6 tablespoons butter, softened
  • 3 large eggs
  • 1 teaspoon vanilla extract
  • ½ cup low-fat buttermilk
  • Cooking spray

Frosting:

  • 6 ounces cream cheese, softened
  • 1 ounce fromage blanc (or you can use an extra ounce of cream cheese)
  • 2 tablespoons butter, softened
  • ½ teaspoon vanilla extract
  • 1/8 teaspoon salt
  • 3 cups powdered sugar
  • ¼ cup chopped pecans, toasted

 

Photo Credit: Leanne Gallaway

Photo Credit: Leanne Gallaway

 

Directions:

  1. Preheat oven to 350°.
  2.  Lightly spoon flour into dry measuring cups, and level with a knife. Combine flour, 2 teaspoons baking powder, ground cinnamon and ¼-teaspoon salt in a medium bowl, stirring with a whisk. Add 2 cups grated carrot, tossing to combine.
  3.  Place granulated sugar, brown sugar and 6 tablespoons butter in a large bowl. Beat with a mixer at medium speed until combined. Add eggs, 1 at a time, beating well after each egg. Stir in 1 teaspoon vanilla. Add flour mixture and buttermilk alternately to sugar mixture, beginning and ending with flour mixture. Spread batter into a 13 x 9-inch metal baking pan coated with cooking spray. Bake at 350° for 28 minutes or until a toothpick inserted in center comes out clean. Cool cake completely on a wire rack.
  4. To prepare frosting, place softened cream cheese and next 4 ingredients (through 1/8 teaspoon salt) in a medium bowl. Beat with a mixer at medium speed until fluffy. Gradually add powdered sugar, beating at medium speed until combined (don’t overbeat). Spread frosting evenly over top of cake. Sprinkle evenly with toasted pecans.

Try this latest Intern Kitchen recipe and let us know what you think of the “slimmed down” carrot cake.

 

Photo Credit: Leanne Gallaway

Photo Credit: Leanne Gallaway

 

 

Top 5 Restaurants in Pittsburgh

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College students love to take a break from the boring cafeteria food and dine out to experience new, unique foods as well as new atmospheres restaurants bring. But the problem is, dining out can get expensive, especially on a college student’s low budget. Lucky for all the Pittsburgh classy co-eds we have compiled a list of the top 5 restaurants in Pittsburgh that will accommodate for all types of food preferences. These restaurants are also extremely affordable!

Primanti Bro’s

46 18th Street

Pittsburgh, PA 15222

If you are craving a delicious sandwich, Primanti Bro’s is the place for you. This restaurant is open 24 hours a day, 7 days a week! If you find yourself craving pizza or a delicious sandwich at random hours of the day, this is the place for you. Almost everything on the menu is under 10 dollars which makes it a great option for a lunch date or get together with friends.

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Pamela’s Diner

3703 Forbes Avenue
Pittsburgh, PA 15213

 This restaurant is notoriously known in Pittsburgh for being the best diner (the owners have met president Obama). The old school diner feel to Pamela’s makes everyone who walks in feel like they’ve taken a step back in time. The prices are also great for the wide selection they have on their menu. You can get sandwiches, salads (if you want to avoid the freshman 15), and breakfast galore.

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Jerome Bettis’ Grille 36

393 North Shore Drive

Pittsburgh, PA 15212

 If you want a sports bar and grille, Jerome Bettis is right up your alley. Voted Pittsburgh’s best sports restaurant every year since it opened. When the big game is on and you need a place to watch with your friends, head over to this restaurant for prime viewing seats (there are TV’s everywhere) and some great food.

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The Dor-Stop Restaurant

1430 Potomac Avenue

Pittsburgh, PA 15216

 This is a great restaurant to go to for brunch when you and your friends are feeling fancy and fabulous one morning, or if you have family in town to visit. A wide variety of breakfast options makes this one of the hottest places in town to have a nice sit down breakfast. The best part: you won’t have to worry about emptying your wallet with the college student friendly prices!

 Quiet Storm Vegetarian & Vegan Café

5430 Penn Avenue

Pittsburgh, PA 15206

For our vegan and vegetarian readers, we found a great café for you so you don’t have to struggle to find a menu that accommodates your lifestyle. Quiet Storm is a little chic restaurant with many options for vegans and vegetarians that they will surely be returning to try out everything on the menu. They even have vegan ice cream.

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