How to Accept He’s Moved On and How You Can Do the Same

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Watching him walk away is probably one of the most heartbreaking scenes you’ve ever seen. It’s bad enough when it happens in your favorite romantic comedy. Now it’s happening to you.

You loved him. You still do. He doesn’t feel the same way anymore, if he ever did.

Here are a few steps you can take to begin working through your grief and finally, gradually, start to let him go of him for good.

Let yourself grieve

If you are going to ever get over him completely, you need to allow yourself all the time you need to express your emotions. Listen to his favorite song and have a good, long cry. Eat as much mint chocolate chip ice cream as you want. Find someone you can share your feelings with and confide in without having to worry about being judged. Write your thoughts out in a journal.

This process is a lot harder to start than it is to complete. Whatever you have to do to make yourself feel better, within reason, do it. You will feel vulnerable and over-emotional. It does not mean you are weak. In fact, facing your feelings and finding ways to express them is a sign of great strength.

Delete him

Did he use the “we can still be friends” line on you? Maybe the two of you agreed to stay friends. After all, sometimes just because a little romance between the two of you didn’t work out doesn’t mean you have to say goodbye forever.

Staying in touch after the romance ends can lead to unwanted temptation to “try again,” though, even when both of you know you shouldn’t.

It’s okay to delete him. Unfriend or unfollow him on social media. Delete his number from your phone. If he keeps texting or messaging you, to the point where you have to block him, don’t feel guilty. You have to do what you have to do to move on. It isn’t about him anymore: focus on you and what you need.

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Embrace the single life 

The best thing you can do for yourself now is to embrace your new life being single. You don’t have to worry about anyone else now. You don’t have to please anyone. You don’t have to feel obligated to spend time with anyone or take time out of your day to do something nice just for the sake of showing him you love him.

Go out with your friends. Take a trip. Do something fun on your own or with people who still love and care about you. You don’t have to focus on anyone else but you right now. Instead of letting it drag you down, make the most of it. Someday you will find someone new, but for right now, treat and love yourself. You deserve it.

He’s made his decision and he’s not going to change his mind. Sure, it hurts. Heartbreak can take a long time to get over. Let yourself grieve, and do what you have to do to start feeling okay again. You will find someone new … eventually.

Top image courtesy of mrhayata/flickr.com.

Middle image courtesy of Antoine K/flickr.com.

Intern of the Month: Stephanie LaBatt, February 2016

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For the second month in a row, the College Lifestyles™ team is happy to award one of our social media interns, Stephanie LaBatt, as Intern of the Month for the month of February 2016.

LaBatt is a sophomore from Ithaca College studying communications management and design. Today she answered a few questions about what it’s like on the social media side of CL.

College Lifestyles™: What does being intern of the month mean to you?

Stephanie LaBatt: Being named intern of the month is very rewarding! It’s great to know that the work, time and commitment I have put into the College Lifestyles internship is being recognized.

CL: What does being a classy co-ed mean to you?

SL: Someone who works hard toward their goals and is open to taking on any new opportunities presented to them.

CL: What’s the most rewarding part about working with CL social media? 

SL: The most rewarding part is being able to learn firsthand what it’s like dealing with social media in a professional setting and having the opportunity to post what you feel will benefit positively.

CL: What has been your favorite article from this semester so far?

SL: I really enjoyed reading and promoting the Four Reasons Why We’re Looking Forward to “Fuller House” [article]. As someone who has never seen “Full House,” it was a great way to learn a little bit about the show, what to expect and now I have the convenience of watching it on Netflix.

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CL: What are you looking forward to this spring?

SL: Being able to hike the trails and gorges near campus.

CL: What is your favorite thing about spring? 

SL: Not having to bundle up in 18 layers to go to class.

CL: What inspires you? 

SL: Good family and friends, good food and my dog. 

CL: What is your favorite thing about being a CL team member?

SL: Having the chance to work with many people that you can throw ideas around with and being able to closely work with the writers and seeing what their job is like.   

CL: Do you have a quote or philosophy you live by?

 SL: You can’t be sad holding a chicken patty.  

Kudos for all your hard work so far! Keep up the fabulous work.

Interested in writing for CL, but missed your chance to apply for our summer internship? Our Campus Correspondent Program allows you to pitch and write five articles per semester without having to make a full-time commitment. Learn more about this writing opportunity today.

Images courtesy of Stephanie LaBatt.

Intern of the Month: Elizabeth Pode, December 2015

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The first month of every new semester is always a tough one for our incoming interns. Often they rely on our returning team members, along with our editors, to learn how to bring you the classy, fabulous content you know and love.

Our last Intern of the Month of 2015 just so happens to be one of those fearless, dedicated returning writers. 

Elizabeth Pode is a literature and writing major at Point Loma Nazarene University. She has returned this semester as one of our health writers, and agreed to sit down with us to chat College LifestylesTM, school and a few of her favorite things.

College Lifestyles™: What does being intern of the month mean to you?

Elizabeth Pode: I’ve gone beyond the requirements of the internship to bring a little something extra to the table and put 110% in.

CL: What does being a classy co-ed mean to you?

EP: To me, a classy co-ed is someone who gracefully juggles school, work, internships and personal relationships and puts her full self into all of them.

CL: What is your favorite article from this semester so far?

EP: I really enjoyed How to Add Flavor to Chicken Breast because it popped up right when I was staring at a chicken breast in my fridge and wondering what to do with it.

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CL: What are you looking forward to this spring?

EP: Graduation… it’s been a long time coming! And getting a puppy too!

CL: What are you looking forward to this CL semester?

EP: I love seeing what articles I get assigned at the beginning of the month because I start thinking of great ideas right away.

CL: Favorite thing about being a CL team member:

EP: I love being part of a team who build each other up and allow for mistakes to be learning tools.

CL: Who inspires you?

EP: It changes constantly but right now I’m loving fashion writer and blogger Jillian Mercado. She doesn’t let anything stand in her way, especially muscular dystrophy.

Jillian Mercado might inspire Pode, but Pode inspires us! Keep up the good work! We’re proud of you!

Interested in writing for CL, but missed your chance to apply for our spring internship? Our Campus Correspondent Program allows you to pitch and write five articles per semester without having to make a full-time commitment. Learn more about this writing opportunity today.

Images courtesy of Elizabeth Pode.

Lessons You’ll Learn in College That Will Help You Ace Your 20s

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In college, we learn a lot of things we’ll soon forget. How to balance chemical equations. The names of a whole bunch of British writers. Something about politics, whether you want to know it or not. 

College prepares us for a lot more than passing final exams, though. If you look beneath the surface, you’ll realize there are much more valuable lessons underneath. Lessons that will prepare you for totally owning your 20s.

Pay close attention. Here’s what you’ll discover. 

No one’s going to do it for you

Until we graduate into adulthood, there’s always someone else to do for us the things we can’t. For the first sixteen years of your life, someone else drove you everywhere you begged to go. Your parents made your doctors’ appointments. You were completely dependent on other people to survive.

College has a way of guiding you into this reality through experience. You have to register for your own classes. Buy your textbooks. Apply for graduation. Eventually, you’ll have to earn yourself a living, find your own place to call home, schedule your own appointments. You’ll be ready long before you need to be.

Life is a balancing act 

Right now, it probably feels like trying to keep track of assignments and your work schedule and which friend you’re grabbing coffee with on what day is just too much to handle. You’re probably thinking, after graduation, it will all calm down, and you’ll finally be able to live your life the way you want.

Not quite. You’ll still have the same pressures and stressors, without the hours upon hours of homework. Learning how to stay productive and get into a rhythm while you still have the stability and predictability of college life is the best thing that will ever happen to you as a young adult.

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Rejection is just part of the package

People are always going to say no to you, even if you’re a yes-woman. Boys, girls, friends, professors, supervisors, potential employers: they’ll all come up with reasons to reject you in one way or another.

Yes, it hurts. Yes, it messes up our plans and sometimes crushes our dreams a little. You’ll figure out when you graduate, if you haven’t already, that rejection is just the way life rolls. It’s not you. It’s just that, in a certain place at a certain time for a specific person, you don’t quite fit. But you will always find your place, eventually.

You are in control of your decisions

Do you ever feel completely out of control, like no matter what you do, things are always being decided for you? Every single day of the week, right? This happens in the post-grad universe, too. What you have to do, instead of letting it weigh you down, is figure out which positive aspects of your life you can remain in charge of.

All throughout your life, you decide what to wear, who to hang out with, who to text when you’re sad, who to call when you’re excited. You decide how to take care of yourself and how to be the best friend/sibling/spouse you can be. It’s the little things. They might be small, but they still make all the difference.

College isn’t just about the grades or the extracurriculars, though those are important, too. It’s about the experience, and how those experiences prepare us for the post-grad life we’ve always dreamed of.

Image courtesy of COD Newsroom/flickr.com.

Image courtesy of Sydney Missionary Bible College/flickr.com.

Intern of the Month: Liz Angarola, November 2015

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Our final Intern of the Month recognition for the fall 2015 semester goes to Liz Angarola, who spent her first semester with College Lifestyles™ as a writing intern and currently serves as one of our spring 2016 editors.

Angarola is studying English and creative writing at the University of San Francisco. We sat down with this classy co-ed to learn more about her role as a CL intern and what she’s looking forward to this spring.

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College Lifestyles™: What does being Intern of the Month mean to you?

Liz Angarola: To me, being Intern of the Month means that I have been working hard enough throughout the semester and have been committed to my duties at CL, all while having fun with my teammates!

CL: What does being a classy co-ed mean to you?

LA: Being a classy co-ed means not backing down from a challenge and never being afraid to be myself.

CL: What was your favorite article from fall semester?

LA: My favorite article from fall semester was How to Make A Professional Career Out of Your English Language or Literature Degree. It was reassuring to see all of the great ways I will be able to use my college degree once I graduate.

CL: What are you looking forward to this holiday season?

LA: Definitely being able to have tons of great food and home-cooked meals.

CL: What are you looking forward to this CL semester?

LA: Being an editor! I’m so excited to get the chance to take on a new role with CL.

CL: What is your favorite thing about being a CL team member?

LA: How supportive everyone on the team is and how closely we are able to bond with one another. It’s been an amazing semester.

Kudos to you, Liz!

Keep an eye out for brand-new content from this fabulous writer coming soon!

Interested in writing for CL, but missed your chance to apply for our spring internship? Our Campus Correspondent Program allows you to pitch and write five articles per semester without having to make a full-time commitment. Learn more about this writing opportunity today.

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Top image courtesy of Roses and Things Photography.

Middle image courtesy of Elizabeth Angarola.

Graphic by College Lifestyles™.

Intern of the Month: Victoria Lind, October 2015

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Behind the “screens,” College Lifestyles™ is run by a hard-working team of editors and writers who prepare and publish daily content to help you have a classier, more affordable college experience.

Each month, this team chooses one of their own to receive a special spotlight for a job well done.

This past October, the team chose Victoria Lind as their Intern of the Month.

Lind is an applied communications major at Kent State University, and a college prep writer for CL this fall. Starting next semester, she will serve as CL’s college prep/professional development and dating/relationships editor.

Before she steps into her new role with us, we wanted to give you the chance to get to know this fabulous co-ed a little better. Read on to find out what Lind’s favorite article was this fall, and what she loves most about being a CL intern.

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College Lifestyles™: What does being intern of the month mean to you?

Victoria Lind: Being Intern of the Month makes me super happy! I enjoy being part of the CL team, so it’s great knowing my teammates think I’m making a positive contribution.

CL: What does being a classy co-ed mean to you?

VL: A classy co-ed is someone who acts with courtesy, enthusiasm and professionalism throughout her academic career and her personal life.

CL: What was your favorite article from this semester so far?

VL: I really enjoyed reading Top Five Tips for Nervous Public Speakers. Even though I’m a communication major, I still get nervous when giving presentations, so it’s really helpful to follow any advice that eases my apprehension.

CL: What are you looking forward to this holiday season?

VL: I won’t have to worry so much about school or work during the holidays, so I can relax and sleep in a little … Also, my birthday is about a week before Christmas, so that’s always something to look forward to!

CL: What is your favorite thing about being a CL team member?

VL: I like how everyone is so helpful and enthusiastic. It really makes me feel like I’m part of a cohesive team.

Congratulations, Victoria! Stay classy!

Interested in writing for CL, but missed your chance to apply for our spring internship? Our Campus Correspondent Program allows you to pitch and write five articles per semester without having to make a full-time commitment. Learn more about this writing opportunity today.

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Images courtesy of Victoria Lind.

Graphic by Meg Dowell.

Intern of the Month: Keegan Brewster, August 2015

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We have so many lovely interns here at College Lifestyles™, it’s sometimes hard to pick a monthly favorite. Every month, though, there’s one classy co-ed who shines just a little bit brighter than all the rest, and after a year of hard work, this month’s pick for Intern of the Month came as no surprise to our staff.

Keegan Brewster, an English major at Shepherd University, has been with CL since August 2014. She has returned as an editor for the past three semesters, and we’re so proud to honor her for all she has done for our interns and readers like you.

Here’s what Brewster had to say about her first time being voted IOTM, her role as a CL intern and more.

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College Lifestyles™: What does being intern of the month mean to you?

Keegan Brewster: I am so happy! I’m happy that the other CL interns thought that I deserved to be IOTM and I love that my hard work and my love of working for CL is being recognized. Thank you all so much!

CL: What does being a classy co-ed mean to you?

KB: A classy co-ed is kind, loyal, determined and hard-working. She is able to handle any difficulties with poise and loves to help anyone. She is a good student, loves being with her friends and is passionate about her interests.

A classy co-ed is hard-working, loyal, kind and passionate. She is a good student, involved in campus organizations, loves being with her friends and is passionate about her interests.

CL: What was your favorite article from this semester so far?

KB: That’s a hard question, because there are so many fantastic articles on CL. Right now, my favorite is Elizabeth Pode’s Three Foods to Make in Muffin Pans. I want to make all of the recipes, but especially the lavender honey muffins. They sound amazing.

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CL: What are you looking forward to this fall?

KB: I can’t wait until the weather cools down a little bit. I’ll be able to wear sweaters, boots and scarves, which are my favorite things to wear.

CL: What’s your favorite thing about being a CL editor?

KB: I love everything about it, especially being able to work with amazing writers. Plus, I love to edit, so editing fabulous articles written by amazing writers is a lot of fun.

CL: Who inspires you?

KB: A lot of things and people inspire me. I get inspiration from everything that I see, including family, friends, and things that I’ve read or watched.

Keegan, you inspire us every day to be hard-working, dedicated young professionals. Congratulations. Here’s to many more semesters together.

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Images courtesy of Keegan Brewster.

Graphic by Meg Dowell.

Top Five Tips for Nervous Public Speakers

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This semester is going great so far. You’ve made a new friend, you’ve joined a new club—everything is perfect. You’re confident this is going to be your best semester yet.

Then you skim your syllabus again and discover you have to give a speech as part of your final grade.

Public speaking is just a part of college life, but that doesn’t make it any easier to get up in front of your classmates for 10 minutes. College Lifestyles™ has come up with five tips to help you get through this. Deep breath—and go! 

1. Start preparing at least three weeks ahead of time 

Before the actual speech, you still have to put together your PowerPoint slides and write out what you’re going to say. Waiting until the last minute will only elevate your anxiety.

The first week, do all your research, put your information on slides and make sure your work is satisfactory. You can spend the second week designing your slides (a.k.a. making them look pretty and professional without going overboard) and making any revisions to your presentation’s content and visuals. The third week, right up until the day of your presentation or speech, practice what you’re going to say.

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2. Practice until you have it nearly memorized

Okay, maybe not literally. Do practice what you’re going to say at least until you know exactly what’s coming next. A 2013 Forbes article recommends rehearsing with a live audience, but that doesn’t mean you can’t start small.

Ask your roommates or a few friends if they’ll take 10 minutes to listen to you practice. Sometimes it’s even harder to give a speech in front of people you know well, so if you can leap over that hurdle, you’ll have no problem giving the speech to your classmates.

3. Ask if you can practice in the room you’ll be speaking in

This probably won’t be possible if you’re presenting off-campus, but if you’re presenting for a class or on-campus organization, you might be able to reserve some time to practice your speech or presentation in the actual room where you’ll be giving it.

4. Record yourself giving a mock presentation

No one likes listening to or watching themselves on tape or camera, and that’s exactly why this strategy works. In listening and/or watching yourself give the speech, you can scrutinize every detail and figure out what to do differently when it comes time to speak for real.

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5. Remember all the cliché relaxation techniques

Take a few deep breaths. Visualize yourself totally rocking every second of that speech. According to Mayo Clinic, these and other common relaxation methods can help slow your heart rate, reduce your blood pressure and even boost your confidence.

Volunteer to go first, if that’s what you need to do. Take one last deep breath before you start, and just do it. It’s not the end of the world if you stutter or skip a slide. It happens to everyone. Your professors understand speaking in front of an audience isn’t every student’s forte.

Keep in mind you’re not the only one who gets nervous before speaking in front of a group, and doing so will only help you. A 2014 article out of USA TODAY College reminds us that the act of speaking publically helps us overcome our fear of doing it.

You’re going to give a lot of speeches as a young professional. The more you do it, the easier it gets.

Stay positive, and good luck!

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Images courtesy of Meg Dowell.

Introducing Meg Dowell, Fall 2015 Managing Editor from Boston University

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Is it a bird? Is it a plane? No, it’s Meg Dowell, College Lifestyles’™ managing editor this fall! Dowell has been with CL for almost three years and is excited to continue here with us.

She currently attends Boston University in the Master of Science program for health communication. There’s nothing this hard-working gal can’t accomplish. We were very pleased to get to know more about her through this interview and now you can too. Read on to learn more about our classy co-ed!

Name: Meg Dowell

College Lifestyles™ position: Managing editor.

Hometown: Homewood, Illinois.

School: Boston University.

Major(s)/Minor(s)/Concentration(s): Master of Science program in health communication.

Organizational involvement: Digital Street Team Member with the educational web series, The Good Stuff; blogger at Food & Nutrition Magazine.

I am excited for this semester because: This will be my first full semester as CL’s managing editor so it is going to be an amazing, terrifying, exciting ride!

My absolute favorite thing about fall is: Obviously pumpkin spice lattes.

My dream study abroad trip: Paris or London, please.

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My number one recipe for this semester is: I tried a frozen hot chocolate recipe last semester and it’s not even really that unhealthy if you only have it once in a while.

My number one DIY project for this semester is: “Five DIY Projects with Maps” written by our fabulous DIY editor, Keegan Brewster. I love maps. I want to travel and I feel like surrounding myself with maps in creative ways will inspire me to keep working hard so I can afford to go cool places someday.

My favorite movies are: “Mean Girls,” “The Incredibles” and “Paper Towns.”

My celebrity dream date is: John Green.

I get my inspiration from: Right now, CL’s founder and CEO, Shelly Marie Redmond. I admire her for her dedication to her work and her passions, but also her dedication to her family. She inspires me every day to be positive and to overcome obstacles to get where I want to go.

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My friends would describe me as: Type A! I work hard but that’s when I’m at my happiest.

My favorite College Lifestyles™ article: “How to Build a Personal Brand,” written by one of our summer interns, Tracy Bennett. I don’t think a lot of co-eds realize how important it is to maintain a positive, consistent presence online and in their “niche.” The article shows readers how to market themselves and show potential employers who they are professionally and what they are passionate about.

My definition of a classy co-ed is: Someone who is willing to stand up for what she believes in, someone who treats others with respect and builds other people up. She is willing to work as part of a team and aligns her goals with every organization she is a part of.

I love being a College Lifestyles™ team member because: I have been here nearly three years, and each new semester teaches me something new and introduces me to so many hard-working, amazing people on a professional level. CL is the highlight of my life and I can’t wait to see what we can accomplish together this fall.

We are certainly glad to have you on the CL team, Meg!

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Images courtesy of Meg Dowell 

Intern of the Month: Amanda Benizzi, July 2015

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It’s time yet again for the College Lifestyles™ staff and intern class to introduce their most recent pick for Intern of the Month. July’s winner is entering her second consecutive semester with CL, and deserves a little time in the virtual spotlight.

Amanda Benizzi, one of our social media interns, is studying public relations at Hofstra University in Hempstead, New York. This hard-working college sophomore is a student photographer with the Hofstra Chronicle and a member of Phi Sigma Sigma.

We sat down with Benizzi to learn more about what working with CL as a college student means to her, and how she’s making the most of her years at Hofstra.

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College Lifestyles™: What does being Intern of the Month mean to you?

Amanda Benizzi: Being Intern of the Month means that I’ve continued to work hard and make progress in becoming a better CL intern, and that our staff has appreciated the work I’ve been putting in! I am always determined to achieve the goals I set for myself.

CL: What does being a classy co-ed mean to you?

AZ: Being a classy co-ed, for me, means acting in a graceful manner both in a professional and social setting. [It means] finding the balance to handle whichever setting a woman may find herself in … It’s important for young women to remember that whatever social connections they make in their young adult stages may help them later on in life!

CL: What was your favorite article this past summer?

AZ: “Five Skills You Need for the Real World.” This piece is very informative and a good topic that isn’t discussed enough! I also love all the president spotlights we do because I feel these clubs and [the] individuals [who] run them deserve to be recognized.

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CL: What are you looking forward to this fall?

AZ: This fall I’m looking forward to having a great recruitment season with my sorority as I am recruitment assistant, as well as enjoying everything about the fall, such as the weather and going apple picking. Fall is my favorite season!

CL: Do you have a quote or philosophy you live by?

AZ: My favorite quote is “You were a work of art before they came to admire you, and you will continue [to] be a work of art long after they’re gone” [Unknown]. I found it reading one day a few years ago and it’s had so much meaning to me; everyone is different and special in their own way, and no person can take that away from you.

Summer has come and gone, but the fabulous Benizzi is here to stay!

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Images courtesy of Amanda Benizzi.

Graphic courtesy of Meg Dowell.

Introducing Alexa Filipe, Fall 2015 Health Writer from Iona College

Fall semester is here again! Time for a new pair of boots, pumpkin spice galore and—wait for it—tons of new additions to the College Lifestyles™ team.

One of our new recruits, Alexa Filipe, will be joining us as a health writer this fall. Can you guess her three favorite things about this breezy, colorful season?

We sat down with one of the newest members of our well-rounded team to get to know her a little better, and to get you excited to read her upcoming articles this fall.

Name: Alexa Filipe.

College Lifestyles™ position: Writing intern.

Hometown: Long Island, New York.

School: Iona College.

Major(s)/Minor(s)/Concentration(s): Major in communications with a concentration in advertising; minor in English.

Organizational involvement:I volunteer at my college through Iona Mission and Ministry. This past spring I attended a mission trip to New Mexico to learn more about Native American culture. I have also volunteered through the Disney VoluntEARS program, [where] I crocheted and donated scarves for children in need.

I am excited for this semester because: I am excited to challenge myself this semester. I have always loved writing, and it is a passion of mine, so I am ready to push myself forward by writing [multiple articles] per week. I really hope this will help me to become a better writer, team player and person overall.

My absolute favorite thing about fall is: I was born in the fall, October, Friday the 13th to be exact … so fall has always been my favorite time of year. It is hard for me to pick only one favorite thing about fall. So, my top three favorite things about fall are apple picking with my family, watching the leaves change to warm golden colors and everything pumpkin-flavored.

My dream study abroad trip would be to: London, England. It has been my dream to visit since I was 12 years old.

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My number one recipe for this semester is: I really want to try Natalie Wallace’s three creamy guilt-free desserts. Especially the mango ice cream.

My number one DIY project for this semester is: Decorating the white walls of my apartment building with paintings and colorful frames. Perhaps using this article by Audrey Gardner.

My favorite movies are: I’d have to say my favorite movie of all time is “The Wizard of Oz.”

My celebrity dream date is: If I had to go on a date with one celebrity, I would choose Robert Downey, Jr. He’s handsome and funny, so I think he would be a good choice!

I get my inspiration from: My teachers, friends and family. They always tell me I can do anything I believe I can do. They always keep me grounded and on track, making sure I am happy and living the life I want to live.

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My friends would describe me as: Responsible, yet outgoing [and] down-to-earth.

My favorite College Lifestyles™ article was:I really enjoy the DIY section of CL because I always love to add new decor to my dorm room and my room at home. I particularly enjoyed the article by Kat Anthony entitled Five Stress-Reducing Decorations.  I thought all her ideas were great and helpful

My definition of a classy co-ed is: Someone who always tries to remain positive, efficient and works well with others in a variety of situations.

I am excited to be a College Lifestyles™ team member because:I believe the atmosphere of CL is positive and that we all really care about each other and what we have to offer.

We are so happy to have you on our team, Alexa! Keep classy!

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Images courtesy of Alexa Filipe.

Three Healthy Eating Goals to Set This Fall Semester

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The sad news is, it’s time to head back to school: time to say goodbye to the sun, reading for fun and, for those who don’t commute, sleeping in your own bed.

If it makes you feel any better, there’s happy news, too. A new school year is upon us, which means, sort of like January 1, it’s the perfect time to do some deep thinking and set some new goals to achieve this semester.

While we’re at it, let’s tackle our eating habits. Even better, let’s set some goals together to help us eat healthier this fall.

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1. Eat less, more often

Somewhere along the culinary timeline, eating three large meals a day became the norm. Medical Daily contributor Samantha Olson credits our customary eating schedule to European settlers, who adopted the routine after coming to the New World. Unfortunately, for hundreds of years we’ve just stuck with it.

It turns out there’s a better way to eat less per sitting, more frequently. While there is no solid evidence that eating, for example, six small meals a day compared to three large ones drastically affects metabolism and digestion, FitDay notes that doing so can stabilize your blood sugar and reduce your chances of unintentionally overeating.

How to eat less, more often: Instead of planning your eating schedule based on the time of day, pay attention to the natural cues your body gives you, telling you when you’re hungry and when you’re not. If you’re hungry, and it’s that awkward slice of time between your afternoon class and dinner with your roommates, have a small snack, like string cheese, an apple with peanut butter or a small bag of pretzels.

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2. Try to eat all five food groups 

There seems to be a lot of confusion out there when it comes to which food groups we actually need and which ones we should avoid. Experts developed ChooseMyPlate.gov’s segmented plate graphic for a reason. To be well balanced we need all five of them, every day, and the Dietary Guidelines for Americans can help us figure out how much we need depending on our age and gender.

According to the USDA, young adult co-eds need four servings of fruit, four servings of vegetables, six servings of grains, two servings of dairy and less than six ounces of protein per day.

How to eat all five food groups at breakfast: Try throwing together an egg-white omelet with cheese and spinach, and a fresh fruit salad as your side dish.

3. Cook at least one meal per week

We understand life gets busy, and time easily gets away from us when we get sucked into an assignment, a good conversation or an intense T.V. show on Netflix. Cooking is a skill worth practicing, though, even in a dorm.

Aim to cook at least one meal per week, just for yourself or to share with your RA, your Big or someone else you want to spend time with. It’s a great way to start getting into the habit and, after a while, it just becomes part of your routine.

How to make time to cook: Plan ahead. This is where having a meal buddy can come in handy. If you and your roommate agree to meet in your dorm’s kitchenette or in your apartment kitchen to make dinner on Saturday night, it’s much more likely to happen.

These three goals are just the beginning. Educate yourself on the best ways to have a healthier relationship with your body and the foods you eat. Most importantly, enjoy a variety of foods at every meal.

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Top two images courtesy of Meg Dowell.

Graphic courtesy of ChooseMyPlate.gov.

Bottom image courtesy of Meg Dowell.

Intern of the Month: Sara Whitman, June 2015

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Every month, the College Lifestyles™ team casts their votes for the intern they believe deserves special recognition for going above and beyond her core responsibilities. June 2015’s winner is a sorority life writer who loves cats, NYC and T-Swift. Give it up for Sara Whitman!

Whitman is journalism major at Hofstra University, a member of Phi Sigma Sigma, Zeta Phi Eta and Radio Hofstra University. We wanted to give readers the chance to get to know this hard-working, dedicated co-ed as a tribute to all she has accomplished since joining our team in May 2015.

College Lifestyles™: What does being intern of the month mean to you?

Sara Whitman: Being Intern of the Month means so much to me. It shows that my hard work and dedication has paid off, but I could not have done anything without the support of CL’s incredible team. Being intern of the month reminds me that I can achieve my goals if I set my mind to them!

CL: What does being a classy co-ed mean to you?

SW: A women who can cooperate with others at a social and professional level. She is friendly, poised and can conquer any obstacle that comes her way.

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CL: What was your favorite article from this summer?

SW: It is so hard to choose just one, but my favorite article from this summer would have to be “Why We Love Our Cats.” It was one of the first articles in which I participated, and it showed me what CL is all about. Plus, I loved getting to brag about my cats!

CL: What are you looking forward to this fall?

SW: I am looking forward to going back to school and seeing my friends and sisters. I also can’t wait to learn more about journalism and public relations. I am going to try to make this semester as exciting as my first fall semester!

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CL: Do you have a quote or philosophy you live by?

SW: I try to live life to the fullest, as cliché as the may sound. I take as many opportunities as I can to learn or experience new things. I also live without regrets. There is no point in doing something that you will regret, or dragging on something from the past that you cannot change. It is always important to stay positive and enjoy the present, appreciate the past and look forward to the future.

Whitman’s positive attitude and willingness to learn are just a few of many qualities that make this special recognition well-deserved. Congratulations, Sara!

Check out some of our favorite articles by this fabulous co-ed:

Pre-Professional Spotlight: Zeta Phi Eta

DIY Waffle Robe with Letters

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Images courtesy of Sara Whitman.

Graphic by Meg Dowell.

Three Classy Ways to Eat Less at Restaurants

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Every now and then, going out to eat is just … necessary.

You work hard, even over summer breaks. Sometimes the easiest way to get a group of busy co-eds together is to plan a lunch or dinner date to work around everyone’s schedules.

Yet it’s summer. You finally have time to focus on eating healthy. You still want to look and feel good the next time you go to the beach, and let’s face it: mozzarella sticks trump garden salads. Every time.

Here at College Lifestyles™, we like to keep it classy. As an alternative to food avoidance and calorie counting, we’ve come up with three healthier strategies for eating less when eating out and making the most of your time with friends.

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1. Reserve appetizers for special occasions

Think about it. Before you even get a chance to glance at your menu, the wait staff want to know if you need an appetizer to hold you over. According to an article out of The Upshot, modern appetizers aren’t what they used to be: they’re bigger. Split between only a few people, you could potentially fill up on food without realizing it.

Those mozzarella sticks may be calling your name, but it’s better to focus on your entrée and sides to prevent unintentional overeating before the real food arrives. According to ChooseMyPlate.gov, a variety of foods in one sitting, rather than one appetizer as your main course, is what’s going to benefit you the most. 

2. Ask for a takeout box before your food arrives

Your waiter or waitress will wait until the end of your meal before asking if you want a takeout container, so when you order your entrée at the beginning, ask if they can bring a box when they deliver your food to the table.

With a box at the ready, you have the option to downsize your own portions before you dig in. Just scoop some of the food on your plate into the box before you start eating and set it aside for the remainder of the meal. Out of sight, out of stomach, right?

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3. Split a dish with a friend

Though things are getting better these days, a 2012 survey concluded 96 percent of chain restaurant entrees exceeded nutrition recommendations. It’s always smarter, even today, to assume a full restaurant portion is more than you need in a single sitting.

There are plenty of good reasons why you should never eat out alone. If you and a friend have the same taste in cuisine, split the portion and cost of one meal between you. You’ll likely be just as satisfied with a little less of your favorite meal and a happy companion to go along with it.

Sometimes eating out is your best or only option, but you can make it a healthy one. You can enjoy your meal without raking in the calories. There might even be some leftovers waiting in the fridge tomorrow, so you can experience the healthy deliciousness all over again.

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Polyvore sets by Meg Dowell.

CL Interviews: Kristy Coser, Former Freshman Connections Mentor at Olivet Nazarene University

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Think back to your early days as a first-time college student. You had no idea who you wanted to be or if you were even in the right place.

Kristy Coser, rising junior at Olivet Nazarene University, remembered how difficult it was adjusting to college life, so she became a Freshman Connections mentor, which allowed her to interact with members of the freshman class and answer their many questions about young adult living.

We sat down and asked her a few questions about her leadership role on Olivet’s campus.

College Lifestyles™: What motivated you to apply to become a freshman mentor?

Kristy Coser: I had applied to be a freshman RA and made it all the way to the final round of the interview process, but I was not selected. I knew Freshman Connections was another leadership opportunity I could get involved in that had to do with leading freshmen, helping them feel welcome and have a positive college experience, which is what I wanted to do.

CL: As a former participant and now as a former mentor, what do you think incoming freshmen gain from participating in freshmen mentorship programs?

KC: I think freshmen gain the opportunity to build relationships right away with their classmates, and they also gain access to two upperclassmen and a faculty member to ask them questions. Freshmen gain the security they may need as brand new college students. I remember being grateful for my freshman connections mentors because I knew I could ask them ANYTHING, and they would do their best to help me.

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CL: How did you balance your time between your own studies, relationships, other activities and mentoring your Connections group?

KC: I have always been the kind of person to have a lot on my plate. Freshman Connections was a bigger time commitment than I thought, but it was worth it. My co-mentor and I are very close, so we worked well together overall. We used each of our different strengths in the program. I really wanted to make freshman connections a priority… because I believe it is not only important to serve others, but to serve them well.

CL: Which skills from your major in English education were you able to carry over to your role in freshman mentoring, and vise versa?

KC: I think it is definitely a two-way street. My co-mentor and I made announcements and taught during our class time, and I sent frequent reminder emails to our freshmen for various things coming up. I think my teaching, leadership and communication skills were strengthened overall as a mentor. My field of study and role as a mentor overlapped nicely.

CL: How has your experience with freshman connections impacted your career goals?

KC: Even though I am an introverted person, I like working with people and helping them in their lives in some way. Being a mentor confirmed this for me. Freshman Connections also helped reaffirm my desire to teach and eventually become a professor at a Christian college or university.

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CL: What can someone planning to participate in a similar mentorship program expect to experience or gain from working with incoming freshmen?

KC: [F]uture freshman mentors can expect both encouraging and discouraging moments… Being a mentor is not easy. There are highs and lows. It is sad to see freshmen struggling who do not want to be helped. We had at least one student fail freshman connections because she never came to class or turned in assignments despite our reaching out to her. On the brighter side of things, we were able to be there for some students going through rough times like tragic deaths in the family, surgeries and more.

CL: What was the most important thing you learned as a mentor?

KC: The most important thing I learned as a mentor is that relationships are the most important thing in life. Creating them, nurturing them and sustaining them are a life skill and blessing.

CL: If your schedule allowed, do you think you would have considered reapplying this year, or would you consider doing so again next year?

KC: Yes, if my schedule allowed, I would have considered being a freshman connections mentor this year (my junior year).  Unfortunately, my life has gotten busier academically and with other commitments, so I do not think I will be a mentor my senior year either.  Being a mentor is a time consuming commitment, but it was well worth it.

As a college freshman, Coser knew she wanted to make a difference in fellow students’ lives.  Her role as a freshmen mentor has solidified her professional career goals and always reminds her what she believes to be most important: helping others to learn and grow.

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Top image courtesy of Kristy Coser.

All other images courtesy of Meg Dowell.

CL Interviews: Erica Sattler, Founder of Together We Rise at Hofstra University

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A genuine college experience centers on growth. When you think about your education, you most often think of your own future and desires.

Erica Sattler, founder of Together We Rise at Hofstra University, focuses more on the futures and needs of foster children, only having just finished her first year as a hard-working college student.

We sat down with Sattler to hear about her work with TWR and how she uses her passions and skills to serve the foster youth of Long Island.

College Lifestyles™: What inspired you to start TWR at Hofstra?

Erica Sattler: I was inspired to start TWR at Hofstra because I wanted to make a difference in the community. When I was younger, my parents were also foster parents … Two of my siblings were adopted from foster care, and I could not imagine my life without them … my siblings were, and always are, a huge inspiration for me.

CL: You’re a rising sophomore. What was it like starting a campus organization as an underclassman?

ES: I came to Hofstra wanting to get involved and make a difference. I actually never thought about how I was a first year student. I just wanted to do something and then I did it. I imagine that it is the same as starting a campus organization as an upperclassman, but maybe harder because I knew less people personally at Hofstra who could support my efforts at the time. All I know is that I love this club and I am so happy that it exists now.

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CL: Tell us more about how TWR impacts Hofstra and its surrounding communities.

ES: Together We Rise at Hofstra is a chapter of the national organization Together We Rise. [TWR] changes the way that foster youth go through the system. We follow their mission for foster children on Long Island. We work to help provide kids with things they need, such as a duffel bag to carry their belongings in and to spend time with the kids to remind them of how important they are.

As for our impact on Hofstra, we advocate for foster care innovation … we also act as a support system for those at Hofstra who have been in the foster care system.

CL: Do you and other members of TWR ever get to interact directly with foster youth in the area?

ES: Last semester was our first full semester as a club, and we were able to visit a diagnostic group home to play games with the kids. We also participated in a 5K run to raise money for the Hope for Youth organization. We have formed a really great relationship with Hope for Youth on Long Island and are also hoping to be able to volunteer with other organizations in the future.

CL: Which skills from your major have you been able use in your leadership role with TWR, and vise versa?

ES: I’m a film major, so you wouldn’t think that there would be much of a crossover, but there totally is! I was lucky enough to work with my very talented friend, Raj, to film and put together a video from the 5K run that we went to for Hope for Youth. Successful filmmaking also requires a lot of organization and people skills, just like leading a club. I need to be able to talk to people to book home visits [and] fundraisers and film locations, to lead meetings and crew members on film sets and to get more members for the club.

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CL: How has your experience with TWR impacted your career goals?

ES: My career goals have remained the same; I want to be a filmmaker. I do have a lot of interests and I love kids, so it is very possible that my career goals could change, but film is something that I am passionate about too. But, my experience with Together We Rise has absolutely solidified my plan to become a foster parent.

CL: What’s the most important thing you have learned so far as a campus leader?

ES: Everybody has a story. As a club leader, I have found that people trust me and want to talk to me, and I always love to hear what they have to say. I have met so many amazing people, and I learn something different from each person. It has given me a new perspective because I now realize why it is so important to give every person [a] chance and to get to know them without judgment.

Sattler and her well-rounded club members are doing their part to transform the lives of foster youth. She still has three years left to make an even deeper mark at Hofstra.

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Images courtesy of Erica Sattler.

Intern Kitchen: Frozen Hot Chocolate

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Summer weather has arrived! Probably the only thing you’ll miss about chilly temperatures this season is getting cozy with a good book with a warm mug of hot chocolate by your side.

Hot drinks and summer don’t mix well, but as always, College Lifestyles™ has a tasty, classy solution to your chocolate cravings when the season’s temperatures border triple digits. Frozen hot chocolate is just three ingredients and five minutes away. 

So grab your blender (or head on over to Target and snag one for $19.99) and prepare yourself for a delicious, chocolate-infused brain freeze!

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FROZEN HOT CHOCOLATE 

This fabulous recipe is perfect for a mid-afternoon treat. You can either scoop cocoa mix from a can or use individual packets. If you do have a “budget-friendly” blender, it probably won’t be able to crush full ice cubes as well as a higher quality one, so we recommend you start with crushed ice if you can.

Servings: 1 tall glass*

Prep time: 5 minutes

Ingredients

¾ cup reduced-fat (2%) milk

2 cups (packets) hot cocoa mix

2 cups ice cubes, crushed

Directions

Pour milk into blender; add cocoa mix and ice. Don’t forget to secure the lid before you blend.

Turn blender on low speed, then switch to high speed until ice is crushed and the mixture appears slushy.

Once blended, turn off and unplug blender; remove lid. Pour contents into tall glass and add whipped cream and/or other toppings, if desired.

*Depending on the size of your glass, you might have some frozen hot chocolate left over. Pour the remaining contents of the blender into a plastic cup and stick in the freezer for later!

(College Lifestyles™ original recipe.)

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According to USDA SuperTracker, a single serving of frozen hot chocolate made with Swiss Miss mix and reduced-fat milk has 10 grams of protein and 318 calories. This makes it the perfect post-workout snack to replenish your energy.

Frozen hot chocolate is also cool and refreshing, and with the added protein, you’re better off with this drink than a 12-ounce bottle of Gatorade. According to MyFitnessPal, regardless of the type and flavor, this energy drink doesn’t contain any protein at all.

If you want to cut back a little on fat, try the recipe with skim milk and see how it turns out. Non-fat milk has less than one gram of fat per serving, as opposed to five grams for every serving of reduced-fat milk.

The good news is you can still add a good read and chocolate to your well-rounded agenda today. Instead of relying on your cocoa to warm you up, though, you’ll need it to cool you off after an hour enjoying the sunshine.

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Images courtesy of Meg Dowell.

How to Handle Going Gluten-Free In College

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Bread, cookies and pasta … foods we love to eat. Foods that can be damaging to a co-ed who can’t tolerate gluten.

Imagine you’re a college student whose doctor says “no more gluten.” You have no idea what gluten even is, let alone why you can’t have it.

What does it mean? How do you cope? What do you eat?

College Lifestyles™ spoke with two recent graduates who found themselves going gluten-free while still active members of their campus communities.

Ellen Ratliff, 24, and Jacqie Brooks, 22, were both able to navigate this new dietary lifestyle with research, patience and genuine determination on their side.

Here’s how they handled it.

Saying No to Gluten

According to the Celiac Disease Foundation, Celiac disease is a condition in which ingesting gluten is actually harmful to the small intestine.

Individuals with Celiac disease are hypersensitive to gluten and have problems digesting it. This is different than gluten sensitivity, which does not result in as much damage to internal tissues as Celiac disease, according to the National Foundation for Celiac Awareness.

“I went gluten-free after testing positive for Celiac disease,” Ratliff recalled. “My doctor got me tested after years of stomach [and] health problems.”

Individuals with non-celiac gluten sensitivity do not test positive for Celiac disease, and their symptoms evaporate as soon as they wave goodbye to gluten for good.

Brooks, who experienced “strange” symptoms for years, tested negative for Celiac disease.

“I mainly felt ‘icky’ every moment of the day,” she said. “My cousins had been having the same problems, and they were diagnosed with [Celiac disease]. Since I had the same problems, they thought I could be suffering from the same thing.”

Brooks agreed to take a blood test, and when that came back negative, her doctor suggested an endoscopy, a diagnostic test that can be expensive.

“She did give me another option—to skip the cost of the scope and simply go gluten-free… I’ve been gluten-free for about six months, and I honestly feel so much better.”

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Adapting to a New Lifestyle

Fatigue, joint pain and headaches are just a few of the many side effects that can make college life with any kind of gluten intolerance miserable, according to Mayo Clinic.

Once gluten is gone, physical symptoms improve, but challenges still arise.

“As a [nutrition] student, I was probably more prepared than most,” Ratliff admitted. “I had to do a food service rotation in one of our dining halls and, actually, a lot of items [were] already inherently gluten-free.”

Brooks found eating with friends particularly challenging.

“A lot of times, I still can’t eat the foods [my friends] make… I learned to combat this by eating beforehand if I know we’re going to be eating something I won’t be able to eat. I also always offer to bring something so I know there will be one thing for me to eat.”

Once you understand your limitations, it’s up to you to speak up for your needs when eating out.

“You may have to say that you have a wheat allergy instead of Celiac disease or [that you] follow a gluten-free diet,” Ratliff warned. “Not many people know the seriousness of total avoidance to gluten [in] someone with Celiac disease, but they understand the urgency in the word allergy.”

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Maintaining a Healthy Relationship with Food

If you’re just learning how to go gluten-free, you might be surprised to know gluten-free eats are more common than you think.

“I love bread. I love pasta. And I love cookies,” Brooks said. “Not being able to indulge in these any time I wanted was an issue at first. After doing a lot of research and talking to my diagnosed cousins and aunts, I realized most of the food I was already eating was gluten-free.”

Sometimes, a little free time in the kitchen can make all the difference.

“It really is a science when you don’t have gluten to bind your baked goods together! You may feel like a chemist at times,” Ratliff said. “I eat a lot of rice, sweet potatoes, squash, cauliflower, zucchini… If I want pasta with a dish, I will spiralize zucchini and cook that up.”

There are plenty of ways to live gluten-free and still enjoy your food. It just takes some time to discover what’s really out there.

“I bought some cookbooks and found new cookie recipes, and I’ve come to really like quinoa noodles rather than flour pasta,” Brooks said. “My favorite thing is to take the recipes I already love and try to make them gluten-free.”

“The gluten free world has come a long way in the past few decades,” Ratliff noted. With fabulous resources and dedication to a modified diet, college dining does get easier.

There will be challenges. It won’t always be easy. CL believes you can do it.

Try out the recipe below to see how tasty gluten-free can be.

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Polyvore sets by Meg Dowell.

Images courtesy of Meg Dowell.

Meet Meg Dowell, Assistant to the Managing Editor and Health/Fitness/Nutrition Editor from Boston University

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Meg is a returning editor and valuable part of the College Lifestyles™ team. She’s a free-spirited, hard-working and intelligent woman with a lot of goals set for herself! Welcome back to the team, Meg.

Name: Meg Dowell

College Lifestyles™ Position: Assistant to the Managing Editor and Health/Fitness/Nutrition Editor

Hometown: Homewood, Illinois

School: Boston University

Major(s)/Minor(s)/Concentration(s): I’m pursuing a Master of Science in health communication.

Organizational Involvement: Unfortunately it’s a distance education program, so I’m not involved in any groups yet, but I’d love to get involved in something this summer if I can.

My absolute favorite thing about summer is: Cicadas, bonfires, just being able to enjoy and appreciate nature and fresh air.

My dream vacation would be to: I’d love to just travel around for a while: New York, Boston, London, Paris, anywhere, everywhere. I grew up near Chicago and I’m itching to experience new places.

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My number one recipe this summer is: I’m pretty hungry for cauliflower crust pizza right about now.

My number one DIY project this summer is: I’d love to turn my pantry into a bookshelf.

My favorite movies are: “The Hunger Games,” “Mean Girls,” “Frozen” and really any Disney classic.

My celebrity dream date would be: John Green. I’d settle for Hank but John and I need to discuss the ending of [The Fault in our Stars] over coffee ASAP.

I get my inspiration from: Reading. I’m a writer, so when I read published authors’ work and experience their accomplishments, that really motivates me to keep working on my book.

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My friends would describe me as: Nerdy, fun-loving and prone to going on rants about everything.

My Favorite College Lifestyles™ article was: This past semester I loved Lexie’s Three Greek Leaders We Admire – Greek life doesn’t always get a good rep, but look at where these fabulous, successful individuals got their start at being leaders. I love that.

My definition of a classy co-ed is: Someone who can take a dream, shape it into a goal and then break that goal into smaller, bite-size pieces. She knows what she wants and what she needs to do to get it. She won’t back down from a challenge.

I am excited to be a College Lifestyles™ Team member because: I’m officially celebrating two years as an editor here this summer. I love this team and have learned a lot since I first started as a writer. I can come back every semester and always have something new to teach incoming interns. I’ll also get to step into more of a leadership role which I’m really looking forward to (besides being a little nervous).

Being a fitness and nutrition enthusiast, most of this co-ed‘s writing will revolve around health, wellness and FOOD! With two years of writing and editing CL articles under her belt, Dowell is destined for increasing success this summer.

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Images courtesy of Meg Dowell.

 

CL Interviews: Classy Dietetics Major Daisy Nava

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Over the years, Olivet Nazarene University has given well-rounded students with passions for nutrition, health and wellness opportunities to make their dreams come true.

College Lifestyles™ has had the pleasure of interviewing a few of these future dietitians in past features. We think it is time to introduce you to yet another soon-to-be ONU dietetics graduate, Daisy Nava.

Nava, 22, is studying nutrition with a minor in chemistry, and will earn her B.S. in dietetics this December. She is a member of ONU’s chapter of the Student Dietetic Association and volunteers with the Kankakee, Illinois school district to help kids learn about health and fitness.

Read on for our exclusive interview with this intelligent, classy co-ed.

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College Lifestyles™: What inspired you to major in dietetics?

Daisy Nava: I [have] always had the need to inform, educate and help those in need. I also have had this dream, which changed into a personal goal of mine, where I would help the [abandoned] Mexican families living in the rural areas in Mexico on healthy living and wellness, as well as providing them free nutrition education and a place to sleep. I just simply want to reduce obesity rates in Mexican individuals and help them understand nutrition and fitness.

CL: What is the greatest challenge you have faced as a college student?

DN: Coming to terms with the plans God has for me, and being diagnosed with ADD, OCD and generalized anxiety disorder. 

CL: How have you worked to overcome these obstacles?

DN: I have been chewed up and spit back out many times from many obstacles, however none have been able to interrupt my success. This is all due to medication, meditation and increasing my faith in God.

CL: What are you involved in outside of school? 

DN: I work at Silver Cross Hospital and volunteer at Kankakee School District.

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CL: Where do you see yourself in five years?

DN: In five years I hope to be married and to start a family with the man who stole my heart at the age of 17, working at a Chicago public school as a registered dietitian while also working on a getting a second master’s [degree] in sports nutrition and providing for my parents the way they have provided for me. 

CL: What is your “food philosophy”?

DN: Eat your five food groups in moderation, sleep [and] rest well, stay physically active, avoid fad diets and it is okay to splurge on sweets once in a while!

CL: Describe your dream career.

DN: My dream career would be one I would not dread every morning… more of a hobby than a job. It would consist of me helping everyone that I can help, whether it be in nutrition, fitness, education or simply providing someone shelter.

CL: What is one thing you know now that you wish you’d have known your freshman year?

DN: Just because you do not live with your parents anymore does not mean they are not there to help you emotionally and physically. Your parents will always be your parents, and you will always be their baby.

CL: What advice would you give to incoming freshman thinking about majoring in nutrition?

DN: It is okay if you need to retake chemistry classes… Understanding chemistry will come to you once you put nutrition and chemistry [together] as a single unit.

Whether it’s chemistry troubles or balancing family and school, there isn’t a challenge this RD-to-be can’t conquer. Keep an eye out for this genuine soul: she won’t stop until she’s done her part to help make this world a better, healthier place to call home.

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Images courtesy of Daisy Nava.

Graphic by College Lifestyles™.

Embrace Your Health with CL’s Summer 2015 Health/Fitness/Nutrition Team

All semester you were stressed. Exhausted. Constantly carb-loading and never having enough time to work out.

Summer is finally here! With more time for frequent fitness and fabulous food, it’s the perfect season to touch up your health habits.

Now, the question is how?

That’s where the summer 2015 College Lifestyles™ health/fitness/nutrition team comes in.

We’re here to provide workout how-tos, recipes and tips, just for you, all summer long.

Ready to meet this well-rounded team? Drum roll, please!

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Riley Peterson, Writer

Cal Poly San Luis Obispo

Major: Nutrition

“I hope for our readers to learn fun, easy and unique ways to stay happy and healthy!”

At the top of her workout playlist right now: “Honey, I’m Good” by Andy Grammer

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Margaux Grober, Writer

Rutgers University

Major: Journalism and media studies

“I hope our readers learn simple ways to stay fit and get healthy to feel their best.”

Her go-to fitness activity: Running and HIIT workouts

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 Ciera Bransom, Writer

Cal Poly San Luis Obispo

Major: Nutrition

“I hope our readers will learn that being healthy doesn’t have to be a chore, it can be enjoyable to take care of your body!”

Her favorite ice cream flavor: Mint chocolate chip

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Jenna Hostetler, Writer

Kansas State University

Major: Dietetics

“I hope our readers learn that living a healthy life can be easy, fun and tasty!”

Coffee or tea: Tea

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Natalie Wallace, Writer

Cal Poly San Luis Obispo

Major: Nutrition

“I hope our readers learn how to live healthier, happier lives with minimal obstacles to overcome!” 

Her go-to backpack snack: Trader Joe’s dried baby pineapple slices

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Meg Dowell, Editor

Boston University

Major: Health communication

“I hope our readers learn that cooking is simple

once you learn recipes you love.”

Her nutrition philosophy: Your body. Your life. Your choice.

Get ready, Internet. Savvy health tips are just a few clicks away. Want go get a head start on your health? Check out our team’s past articles here. 

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Image courtesy of Meg Dowell.

Image courtesy of Riley Peterson.

Image courtesy of Margaux Grober.

Image courtesy of Ciera Bransom.

Image courtesy of Jenna Hostetler.

Image courtesy of Natalie Wallace.

Bottom Images courtesy of Meg Dowell.

Meet Rebecca Farno, High School/College Prep Writer from California Polytechnic State University

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Each semester, the College Lifestyles™ team invites a handful of fabulous new interns to bring fresh ideas to the virtual table. You’ll love this most recent addition to our team: a high school/college prep writer, nutrition major and fun-loving co-ed who can’t wait to dish out college survival tips just for you!

Name: Rebecca Farno

College Lifestyles™ position: High school/college prep writer

Hometown: Seattle, Washington

School: California Polytechnic State University

Major(s)/Minor(s)/Concentration(s): Nutrition with an applied nutrition concentration.

Organizational involvement: I frequently tutor students in chemistry and nutrition.

My absolute favorite thing about summer is: Being able to get up and run in the morning without it being freezing.

My dream vacation would be to: Travel to India and get my yoga teacher certification.

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My number one recipe for this summer is: Everything juice! My go-to juice recipe will be cucumber, lemon, mint, celery, apple and carrot. Lots of vitamin C.

My number one DIY project for this summer is: I have a spare twin bed mattress lying around that I really want to do something with, and I decided (with a little help from Pinterest) I’d build a pallet couch.

My favorite movies are: The “Harry Potter” [movies] hands down!

My celebrity dream date is: Probably Leonardo DiCaprio… He’s a beautiful man and an extremely talented actor.

I get my inspiration from: My father. He’s shown me what I deserve as a person, and has taught me how to make sure I get everything I deserve… I love approaching challenges because at a young age my father taught me the reward is always worth the work.

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My friends would describe me as: Intimidating—my face is always stoic because I always have something on my mind!

My favorite College Lifestyles™ article was: “How to Exercise Safely Outdoors.” I really like it because it stresses the benefits of hiking and how great it can be for a person’s health when done safely.

My definition of a classy co-ed is: Someone who does not wait around for things to come to [her]—[she] goes out and gets it [herself]! A classy co-ed values herself and those around her, and respects herself by expressing creative abandon and fueling her body to the best of her ability.

I am excited to be a College Lifestyles™ team member because: I am a huge proponent of health and wellness, and being able to deliver…information to fellow college students will be so rewarding and entertaining. Being able to make a difference for someone, even if it’s just giving them ideas for their next DIY project or workout, is the most wonderful thing a person can do.

This intelligent young woman will be around all summer. Check back often to read hear articles and more from our summer 2015 intern class.

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Images courtesy of Rebecca Farno.

Five Steps to Becoming a Better Runner

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You’ve been running as a way to stay fit since middle school. What started out as a fun activity and a genuine way to make friends has, over the years, turned into the workout you hate but know you need and nothing more.

Like any sport, running requires discipline, determination and consistency, especially if you’re a runner hoping to improve your overall performance.

Take these five steps to help bring your mind and body back to basics, readjust your focus and prepare you for more fulfilling and enjoyable workouts from here on out.

Step 1: Test Your Speed

It’s tempting to start a shorter run at top speed and slow your pace as your body burns through its energy stores. Staying on pace from start to finish is a recommended strategy gaining popularity among professional trainers, according to Runner’s World.

If you can, get to a track or looped running path, set your watch or preferred running app and run a mile. Focus on running at a comfortable pace: one that makes you feel energized without leaving you short of breath.

Do this consistently for a few days, keeping up that comfortable pace. Your average pace between three or four days should tell you which “pace group” you belong to.

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Step 2: Decrease Your Mileage 

Even if you’re a distance runner, decreasing your weekly mileage is the next step you should take if you want to work on improving your performance as a runner.

Cutting back on the number of miles you run at a time will give you the chance to focus less on the distance and more on your form. This is a fabulous opportunity to correct bad habits, like turning out one knee or clenching your fists.

Step 3: Create a Schedule

Formulating and sticking to a schedule can help you hold yourself accountable for keeping up with running consistently throughout the week.

Block out three to five days specifically for running, and set a goal for how many miles you want to log that week. Leave room for at least one rest day and give yourself the option to cross train a few of the remaining days as well.

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Step 4: Cross Train

According to the American Running Association, cross training can both improve physical fitness and stimulate motivation. It gives you a break from running the same old path day in and day out.

Pick a fun activity, like swimming, cycling or yoga to keep your muscles moving on your off days. Keep in mind you should still keep a rest day on your weekly schedule.

Step 5: Set a Specific Running Goal 

Declaring you want to be able to run five miles at a 10:30 pace is an excellent goal. Signing up for a local race is a contemporary way to take it one step further.

Check your home or college town’s local newspaper or Google search upcoming 5K races in your area. Mayo Clinic recommends 5Ks as challenging and intriguing races for beginners, but runners of all experience levels can use the 3.1-mile stretch as a chance to practice what we talked about in the above steps.

If running is your workout of choice, don’t give up when you feel like you’re running in lazy circles. Take a step back, and then a few steps forward again.

You haven’t stopped loving it. You just need to go back to the beginning, remember why you chose to run in the first place and remind yourself how good it feels to improve.

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Polyvore sets by Meg Dowell.

Three Simple Pasta Dishes for Two

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There is like between two people. There is love between people and food. Bring them together and you’ve cooked up a homemade dinner date opportunity you and your classy significant other won’t want to miss out on.

Make preparing dinner part of your next date night. Pasta is quick and easy to prepare, leaving plenty of time for chit-chat before you even sit down to eat. College Lifestyles™ has created three recipes you both will enjoy making together, and adore eating together, too.

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MEATLESS LASAGNA

Servings: 1 9×13-inch baking dish

Prep time: 65 minutes

Ingredients

One 16-oz. package lasagna

4 cups ricotta cheese

¼ cup grated parmesan cheese

4 eggs

Salt and pepper to taste

1 tsp. olive oil

3 cloves garlic, minced

One 32-oz. jar spaghetti sauce

2 cups mozzarella cheese, shredded

Directions

Preheat oven to 350 F.

In a large pot, boil water, enough to cover pasta. Add pasta and cook 8 minutes, or until al dente. Drain and lay on foil to dry.

In a medium bowl, combine ricotta, parmesan, eggs, salt and pepper and mix well.

In a medium saucepan over medium heat, heat oil and sauté garlic, 2 minutes. Stir in spaghetti sauce. Heat sauce, stirring occasionally, 2 to 5 minutes.

Spread ½ cup sauce in the bottom of a 9×13-inch. baking dish. Cover with a layer of noodles; spread ½ ricotta mixture on top of noodles and top with another layer of noodles.

Pour 1½ cups of sauce over new layer of noodles and spread remaining ricotta mixture on top.

Top with remaining noodles and sauce and sprinkle mozzarella over the finished product.

Cover with foil and bake 45 minutes, or until brown and bubbling.

(College Lifestyles™ original recipe.)

Leftover Storage Tip: Refrigerate within two hours of cooking, covered. Eat within a few days or freeze for indefinite storage time.

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SPAGHETTI ALFREDO WITH SPINACH

Servings: 2

Prep time: 20 minutes

Ingredients

8 oz. spaghetti

2 cups Alfredo sauce

¼ cup spinach leaves, shredded 

Directions

In a large pot, boil water, enough to cover pasta. Add pasta and cook 5 minutes.

In a saucepan, pour sauce; add spinach and let simmer over low heat.

Pour sauce over pasta, split portions onto two plates and serve.

(College Lifestyles™ original recipe.)

Recipe Add-On: You can also add garlic to your Alfredo sauce, but you might want to save that for your next non-date night. 

EASY BAKED MOSTACCIOLI

Servings: 4

Prep time: 25 minutes

Ingredients 

2 cups meat sauce

3 cups cooked mostaccioli

3 tbsp. cottage cheese

1 cup mozzarella cheese, shredded

Directions

Preheat oven to 350 F.

In a medium casserole dish, mix together meat sauce, pasta and cottage cheese. Layer mozzarella on top.

Bake 20 minutes, or until browned and cooked through.

(College Lifestyles™ original recipe.)

Recipe Substitution: You can substitute cottage cheese with ricotta, if desired.

If you end up with any leftovers you don’t want to keep, you have several savvy options. Either send some home with your date or invite them over again tomorrow for date night round two.

More pasta, more quality time with the person you love: college really can be the best time of your young adult life.

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Polyvore sets by Meg Dowell.

CL Chat: What We’d Say to Our College Freshman Selves

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Those of you out there getting ready to graduate probably aren’t feeling too fabulous about putting on that cap and gown tomorrow, or next week, or whenever G-Day hits for your university. That’s normal. Being terrified of “adulting” makes you human. Congratulations! You are not a robot.

For the first time in your life, you’re about to step out into the big scary world more qualified, yet just as inexperienced, as you’ve ever been. You’re about to walk off your campus for the last time as an undergrad, and after that, you have no idea which direction to go next.

We’re here to tell you that walking across that stage tomorrow, next week, next year, will not be the last time your feet will carry you toward your future. College is only the beginning.

Before you take the final steps of your classy college life, take a moment to reflect on all you’ve learned since you first arrived on your campus. We have. Below, College Lifestyles™ interns, alumni and staff share the wisdom they wish they’d known back then. 

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Megan Sotelo, The University of Texas at Dallas, Class of 2015

“The advice I would give my freshman self is that it’s okay to be afraid and unsure. College is one of the most challenging experiences you will ever have, but being persistent and confident in yourself will pay off in the end.”

Alexis Hallinin, Duquesne University, Class of 2014

“The kind of advice I would give to my college freshman self is to always continue bettering myself and educating myself, even if it’s outside of my schooling. Life after graduation has endless opportunities I wish I had explored before I walked across the stage for my diplomas. Explore your passions, develop new ones and never stop learning.”

Jennifer Crawford, University of Illinois at Urbana-Champaign, Class of 2014

“I would tell my college freshman self to take advantage of gen-eds, instead of just taking something easy or random. Now that I’ve graduated, I see how much value I missed by taking classes simply because they filled multiple requirements. Either take classes that you’re personally invested in, or that you think will help you in the workforce.” 

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Debra Schreiber, Duquesne University, Class of 2012

“I would tell my freshman self to have more fun, be more involved and be less afraid to try new things. You’re only in college once, and having those ‘finding yourself’ experiences is a lot harder once you’re in the real world.”

You’re heading out into a big, sometimes scary world. Don’t forget: you likely had the same worries at your high school graduation, too. Look at you now: you’ve made it this far. The things you’ve learned since then, you’ll remember, and use, the rest of your life.

Get ready, graduates. Your fabulous lives have only just begun.

Congratulations from all of us here at CL. We can’t wait to see where life takes you next.

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Images courtesy of Meg Dowell.