Frozen Foods: Healthy or Not?

Posted on August 14, 2012 by HannahB

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

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

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

Courtesy of curtisstone.com

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

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

Courtesy of eatbalanced.com

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

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

CL Interviews: Freelance Journalist and Blogger Dana Damato

Posted on August 10, 2012 by HannahB

From appetizers to hiking in Malibu, freelance journalist Dana Damato covers entertainment, celebrities, travel, fashion, and dining with the kind of talent and sophistication that we admire at College Lifestyles! Below, we catch up with this University of Central Florida graduate…

Courtesy of Dana Damato

College Lifestyles: Your website mentions your passion for writing beginning at a very young age. How did you develop your talent for writing and realize your passion before attending college for English- Creative Writing?

Dana Damato: I actually always knew I loved writing, but never thought of making it a career. So therefore, I actually spent most of college with a focus on going to law school. I realized my sophomore year that to go to law school, there isn’t a specified degree you need so I went ahead and declared my major as English-Creative Writing. I loved it a lot, got an internship with a fashion magazine and the rest is history. As you can see, I didn’t end up going to law school and followed my dream of being a writer.

CL: How did you cultivate your passion and talent for writing while in college, outside of class?

DD: Intern, intern, intern. As much as I possibly could. I did two semesters at a magazine and they brought me on as a contributing writer after. Then I started my blog, traveled, met the right people and hustled every bit of the way.

CL: How did you choose freelance journalism as your career? Did you consider or are you still considering other paths?

DD: I chose freelance journalism because I really love being eclectic in my writing. I don’t like to feel like I have to write about a certain topic for a certain publication just because I work there. Freelancing gives you the freedom to pick and choose what you want to write about. I like that. I am actually looking to get into working in Public Relations. Freelancing is great and I did it for a while, but there came a time recently where I wanted to settle down with a steady job that provided a steady income and freelance on the side.

Courtesy of danadamato.com

CL: As a freelance journalist, you’ve written on a lot of topics, including fashion, entertainment, restaurants, and travel. Why did you choose these areas? Is there anything in particular that you love to write about more than anything else?

DD: My favorite thing about writing is putting an experience into words. I love re-creating a destination I went to or something delicious I ate and crafting it a certain way to make the readers feel like they are at the destination or that they can taste that remarkable meal. I live in a fantasy world of story telling and when I get inspired by one of those topics, I want to turn it into a story. It’s all about what inspires you to be creative.

CL: As a fashion writer, what current styles or trends are your favorites?

DD: The funny thing is, I really love fashion and find it to be such an art form but my own personal style is so simple. I really love maxi dresses (HYPERLINK TO CL ARTICLE), maxi skirts, and anything that is sophisticated and chic. I never really have a trend favorite, it’s always what catches my eye and it’s usually pretty random. I do have to say though that I do like these gypsy inspired clothes, which is an upcoming trend. It’s unique.

CL: You’ve also interviewed a lot of celebrities, athletes, and designers. Which of these interviews would you say was the best, and why? Do you have any advice on interviewing for aspiring journalists?

DD: I have interviewed quite a few people but my favorite was Giuliana Rancic. I say that because I admire her for so many reasons and she is just as lovely in person as she appears to be. I have so much respect for her and all that she has brought herself to become and all that she has been through. She is just an all around amazing person.

For aspiring journalists, when you’re interviewing a celebrity just remember they are just people. When you have them right in front of you, it’s like they are just another person you are having a conversation with. Make it fun, be risky and ask questions that no one will expect. Stay away from what media has already covered about them. Do some digging!

CL: Can you tell us a bit about your family’s restaurant business? Did this influence your decision to write about restaurants and chefs?

DD: Yes! I come from a very large Italian family and Italian restaurant entrepreneurs, nonetheless. So I have been around food my whole life. I never had the itch to work in a restaurant (outside of the family business), but I loved food. So therefore I started expanding my palette with different flavors and really enjoyed talking to chefs about what inspires their menus and recipes.

CL: Finally, do you have any advice for aspiring journalists and writers?

DD: Follow your passion. Work as hard as you can. Intern as much as you can. Never ever give up because one day you WILL get a phone call from a magazine that will change your life. I remember when I got the phone call from a national magazine to be their online editor. It was like a dream come true and all that hard work and struggle paid off. Just stick with it, it’s all about persistency.

For more on Dana Damato, and to check out her blog, visit danadamato.com!

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

My First Semester: What Should I Bring on my First Day of Class?

Posted on August 8, 2012 by HannahB

As a classy co-ed like the College Lifestyles interns, you probably want to be well-prepared for your first college classes eve r. However, lugging around things you don’t need in a bulging backpack can put a bit of a damper on your fabulous first day, and can ruin your otherwise sophisticated outfit. Below, College Lifestyles gives you the dos and don’ts of first day gear!

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5 Facts About Organic Food

Posted on July 25, 2012 by HannahB

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

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

The USDA Organic seal. Courtesy of whatscookingamerica.net

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

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

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

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

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

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

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

Mental Health 101: How To Help A Friend In Need

Posted on July 25, 2012 by HannahB

Parties, new relationships, and getting a start on your career all make college an exciting time, however, for some, college can be a struggle that affects them for years. College Lifestyles has said before that the qualities of being a classy co-ed include being a caring and supportive friend- one who others feel as though they can reach out to in times of need and turbulence. If you feel as though you would be happy to help friends who are struggling with mental health issues such as stress, depression, relationship issues, and anxiety, read on for College Lifestyles’ how-to!

Listen.And do so compassionately. Sometimes, people just need to know they’re not alone and that their friends care enough about them to just listen and not judge. Often, people approach their close friends for support before even considering seeking professional guidance.

Don’t give your opinions. Unless they’re asked for, opinions can do more harm than good to emotions and friendships. Giving unwarranted opinions on situations or feelings that you haven’t experienced firsthand often backfires and can even alienate the person who has opened up to you.

Courtesy of favim.com

Ask if there is anything you can do. There may be a lot you can do or nothing at all. It never hurts to ask how you can help someone! Even if there is nothing, most friends appreciate the gesture. Also, try to keep in mind that you should always do for someone what they need, not what you think they need. Similar to not giving your opinion, it’s important to remember that everyone is different, and what worked for you may not work for them.

Ask them to consider professional counseling. Counselors are qualified to make suggestions, give opinions, and teach coping techniques while most college students are not. If you feel as though a friend could truly benefit from visiting with a psychologist or other trained professional, you can suggest it without sounding too harsh. These days, several schools offer on-campus counseling free of charge for enrolled students. Investigate your college’soptions online, or keep your eyes open for counseling or clinic advertisements. Mention this to a friend without making them feel cornered by letting them know how much you care about them and that you just want to see them happy and healthy! Don’t be afraid to share your own story of how you or someone you know benefited from counseling.

Courtesy of favim.com

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

How To Build A Dorm First Aid Kit

Posted on July 25, 2012 by HannahB

Nothing is worse than a nasty paper cut or a wicked headache the night before a final! Fortunately, you can be your own lifesaver by building a fabulous first aid kit with just a few items and end those awful late-night studying injuries that savvy, career-minded co-eds are so prone to. Just like those finals week care packages your parents send you (we know they do), this might seem uncool at first but will have you dancing with thanks at odd hours. Read on for what you’ll need to build your very own first aid kit!

A shoebox sized storage container. While I am partial to these stylish and utilitarian plastic Heart Print Storage Bins from Target , anything large enough to fit all of your supplies, but small enough to store under the bed, is perfect.

Bandages and infection protection. If you get a cut in the throes of exams, don’t be afraid to throw on a Dora the Explorer Band-Aid to make you feel better! However, consider using Neosporin or store brand hydrogen peroxide to disinfect a cut before covering it.

Courtesy of mountainside-medical.com

A mild pain killer. For headaches or those warm and fuzzy monthly feelings, always consult a doctor, or doctor mom, on the best painkiller to use for you! Classy co-eds, please be smart here and don’t mix these with other substances in unsafe ways or take anything that you are allergic to.

Aloe Vera for mild burns. While microwaves and coffee pots can be like the Seven Dwarves to our Snow White, using them can result in minor burn injuries. Aloe Vera lotion can ease the pain, and it smells fantastic. Most drug stores sell their own brand.

Courtesy of flpaloevera.us

Eye drops. Dry eyes can be extremely uncomfortable and distracting, so if you experience this, try using a store-brand eye drop formula. A good starting place is Target’s own reasonably- priced brand of eye drops.

Antacids and cough drops. While College Lifestyles does not encourage this, there will be those unavoidable all-nighters where you only options will be stomach-churning energy drinks and bottomless coffee cups. If you’re not one of the lucky ones with a steel stomach, chewable antacids in fruity flavors can helpful. Try Tums or a store brand. If you like to use cough drops when you have a sore throat or cough, add those to the kit as well.

Tweezers. Definitely use a separate pair than what you use on your eyebrows! Sharp tweezers can be used to remove splinters or small pieces of glass from small wounds. Always clean them before and after use, and always see a doctor if you think you’re in over your head.

Don’t be afraid to personalize your kit! Some other items you may want to consider are hydro cortisone or anti-itch cream, blister relief kits, sports or medical tape, and witch hazel for mild skin irritations. If you’re interested in easing your mild afflictions with holistic or natural medicine, include those items as well!

A witch hazel tree, great for treating mild skin irritations. Courtesy of sebagoreflections.wordpress.com

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

Healthy Transitions Week 3: The Dining Hall

Posted on July 25, 2012 by HannahB

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

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

Courtesy of thekitchn.com

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

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

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

Courtesy of lukehoney.typepad.com

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

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

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

Tasty Ways To Stay Hydrated

Posted on July 11, 2012 by HannahB

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

Courtesy of 123rf.com

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

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

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

Courtesy of coupon-wizards.com

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

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

Courtesy of acasarella.blogspot.com

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

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

Healthy Transitions Week 2: Your First Week Of College Ever

Posted on July 11, 2012 by HannahB

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

Like orientation, your first real week of college can be exhilarating and terrifying all at once. From finding your classes and making new friends to coping with homesickness and loneliness, College Lifestyles is your resource for how best to handle the turbulence of starting your college career. Beginning classy co-eds: read on for tips on how to ace your first week with poise!

Courtesy of bppearlsofwisdom.wordpress.com

Be sassy! The most daunting parts of starting college are the feelings of shyness from being in new places with new people. Take time each day to make yourself look your best so that you feel your most vibrant and are therefore more willing to strike up a conversation with the people around you in that 8 a.m. class! You never know who you will become close friends with, or which professors will one day write recommendations for you, so take time to look fabulous!

Eat well. Venture out with your roommate to find the cafeteria once you unpack and eat a healthy meal. You’ll feel better, learn where you’re going to be eating and might even meet a few new people in the process!

Courtesy of wellbeing-information.com

Call home. College is exciting because you’re away from your parents for the first time- but don’t lose touch with them! Savvy co-eds should check in with their parents frequently during their first week, not only to ease their parents’ minds, but for emotional support. Parents are really great at knowing what to do to ease homesickness or loneliness, so don’t discount them!

Get involved. Take time your first week of college to go to club meetings, apply for jobs, and get to know professors. In my own personal experience, I introduced myself to a professor my first week of college and ended up working in her research lab within a month. I also attended club meetings for things I was interested in, and ended up making great friends. The same thing can happen to you if you branch out!

Let us know how your first week of college goes in the comments below!

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

Senior Year: How To Prepare For Your High School Graduation

Posted on July 4, 2012 by HannahB

Time flies! In just two months many high school students will begin their senior year, and with it begins the race to college acceptance and graduation. Senior year can be very exciting, but many students don’t use this time to its full potential to prepare for college and determine what they really want out of the next steps in life. Below, College Lifestyles gives you five tips for how to make the most of your quickly-approaching senior year.

Get to know your teachers. A lot of students come to class, listen to lecture, and then leave when the bell rings. Make yourself stand out by dropping by before or after school to get to know the teachers. These relationships are very useful for a lot of things, from getting recommendation letters to asking career questions.

Attend on-site admissions. Colleges and universities often send admissions representatives to high schools to interview and examine student applications and resumes. The benefits of on-site admissions are that application fees are usually waived, and students receive admissions decisions right then. Going through one or two on-site admissions processes demystifies college admissions and eases tension for a lot of students. These are typically held in the high school’s counseling and career centers, so drop by ASAP to find out the details!

Courtesy of collegecandy.com

Job shadow. Although this is typically more of a college activity, it’s never too early to see what’s out there. Even informally asking questions of people with careers you’re interested in can be very useful in determining what you want to major in in college. Again, stop by your school’s career or counseling center for more information.

Consider applying for internships . The summer after your senior year is a great time to get a jump on your career, especially with more employers looking for candidates with a lot of work experience. Many students don’t even consider internships until college, but there are companies that will hire well-rounded, college-bound graduates – College Lifestyles, for example! Stop by your career or counseling center to see what’s available.

Get organized. Between the Free Application for Federal Student Aid (FAFSA), admissions applications, and scholarship applications, you’ll need to be very composed to keep track of your new paper trail. For organization tips, check out this College Lifestyles intern’s ideas!

Courtesy of inmyownstyle.com

Senior year is a great opportunity to ready yourself for college and the world beyond. While you’ll probably never want to look at another college application again once it’s over, you’ll be glad that you took the time to prepare well and take stock of what you really want out of life. So, take a deep breath, and take the next steps toward becoming a classy co-ed.

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

Healthy Transitions Week 1: Orientation

Posted on July 4, 2012 by HannahB

College orientation is nerve-wracking, exciting, and overwhelming all at once! It is a happy time as it gives you the opportunity for a fresh start, but it can also be difficult as it is your first true college experience. As a receptionist in the residence halls where orientation is hosted at Michigan State University, I have seen thousands of co-eds in all types of situations go through orientation and come out alive. Read on for tips on how to successfully complete your orientation.

Courtesy of talknerdy2me.org

Be yourself, first and foremost. Many ladies are so focused on being “cool” they don’t truly let themselves out or experience orientation to the fullest. This is absolutely the most important to-do at orientation, no exceptions. If you’re at a larger school, you’ll be able to meet others that you’ll mesh well with, and thus start making a home at your new school. If you’re at a small school and find that you don’t fit in well there, then you may want to reconsider attending. As devastating as it might be to find out that it isn’t for you so late in the game, it’s a vast improvement over deciding that halfway through your college career. There’s nothing wrong with you, so be vibrant, confident, and genuine!

Attend all of the activities. Even if they don’t seem fun, try not to miss any activities. For a lot of co-eds, overnight orientations are the first time they have ever been away from home, and this realization may cause loneliness. By getting involved at orientation, you’ll be surrounded by others in the same situation and won’t feel like you’re on your own. Try to be enthusiastic and attentive and you may find that you’re actually having fun!

Eat. Orientation days are often very long and jam-packed with things to do. Make sure to eat properly so that you have plenty of energy to get through it all. Additionally, this is the first time you’ll get to try your school’s food, so be sure to sample everything that’s offered!

Courtesy of hercampus.com

If you feel sick, tell someone. Getting sick at orientation is not uncommon. If you don’t feel well, there are two things you should do right away: 1. Call your parents or guardian and let them know of the situation. 2. Alert the orientation staff. If you’re very sick, it might be best for you to go home to feel better and avoid making others sick. Depending on the school, you may not have to come back for another session of orientation.

For tips on how to look fabulous and poised at orientation check out the latest fashion trends!

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

How To Avoid Junk Foods Disguised As “Healthy” Snacks

Posted on June 27, 2012 by HannahB

With the whirlwind of school, work, Greek life, relationships, and extracurricular activities, it’s already difficult to fit in time to take care of yourself. Savvy girls find themselves eating on the go and skipping workouts. It’s worse when we eat products that claim to be healthy but actually do our bodies and diets harm. Read on and learn how to avoid these sneaky nutritional train wrecks.

Eat whole foods.By whole foods, I don’t mean the grocery store chain! Eat snacks that are one singular ingredient, such as fruits and vegetables. You don’t have to check your carrots to see if there’s added sugar in them; it is inherent that there isn’t. Stuff your lunch bag with apples, carrot sticks, sliced peppers, and berries. You can also try dried fruits, such as cranberries or mango slices, though these often have added sugars (note: sugar isn’t necessarily bad, you just don’t want to eat too much of it).

Courtesy of milpitaschat.com

Aim for the lowest number of ingredients possible.For most people, fruits and vegetables alone will not make up a satisfying snack or meal. In fact, there are plenty of healthy foods that have multiple ingredients- because that’s the way cooking works. It’s how humans make food more nutritious as well as palatable, and it is perfectly natural. However, it is not natural to eat a snack that has a list of ingredients as long as this paragraph- try to aim for five or fewer. For example, take a look at a very popular college snack, yogurt, which at its roots should be milk and bacterial cultures, as well as fruit or syrup added for flavor. It can be mixed with homemade granola or oats for a tasty snack that clocks in fairly low on the ingredients list.

Courtesy of recipes.howstuffworks.com

Know the problem ingredients. The fundamental problem with a large number of ingredients is not that eating a variety of foods is bad for you (humans have evolved to eat a large variety of foods!), it’s that long lists of ingredients tend to include things that would-be healthy eaters would be better off without. There are a lot of “tricks” on how to avoid “problem” ingredients (such as “don’t eat anything that you can’t pronounce”), but these are not reliable (I can pronounce “partially hydrogenated soybean oil,” but it’s not something I want to eat). It’s best to learn, or carry a list, of ingredients that you don’t want to consume and stick to it. Research goes a long way, and a list of harmful food substances and a glossary of all food additives can be found here.

Avoid foods that make health claims. Those men known as “the bros” have a great phrase for why you shouldn’t eat food on which the label states health claims: “If you have to say it, bro…” then it probably isn’t true.

Thinking caps on, ladies, and let’s hit the store!

Courtesy of mercedfruitbarn.com

Check out these interns’ fridges for some healthy foods!

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

3 Summer Activities To Promote Health And Happiness

Posted on June 27, 2012 by HannahB

It’s no secret that exercise makes you healthier and tones your body; but working out also makes you happier by producing endorphins and boosting your self-confidence. Combine that with benefits being in a natural setting gives you- a breath of unpolluted air, a break from the sounds of the city, and a chance to break away from population density- and you’re set up for a relaxing and restorative activity. Read on for three fabulous, stress-relieving summer activities that every classy co-ed should try!

Hiking. The most simple and economic activity of all outdoor fun, hiking is a fantastic workout for your legs that doesn’t require any special equipment. Just find a county or state park near you- nearly every single one will have at least a few miles of hiking trails. Throw on your running shoes (or hiking boots, if you have them!) and hit the trail for an hour or two. You’ll be amazed by how long it takes you to miss the sounds of cars driving by. Planning tip: Many parks charge a vehicle entry fee, usually $5-$10 per day. Ask for a map of the park at entrance booth to find trailheads, as well as where to park.

Courtesy of theoutdoorsguy.com

Kayaking or Canoeing . While the chlorine-soaked pool of your student apartment is refreshing after a long, hot day on campus, there’s nothing like floating on a river or lake to balance your chi. You’ll be able to spot wildlife both in the water and on the shores, as well as listen to the flow of the water and enjoy a fun ride. These are also both upper body workouts, something that we ladies often don’t get enough of. To plan your watery adventure, use nearby state and county park websites to determine which ones have water access and offer canoe and kayak rentals. Planning tip: Rental fees can start as low as $12, depending on the estimated time to complete the route. Call your parks and recreation department to find out the exact fees and whether or not you’ll need to reserve a vessel before you get there. Also, safety first please- always wear a life jacket (usually provided by the rental service).

Courtesy of chicagokayak.com

Geocaching. In the wide world of outdoor fun, this is the most high tech, and I swear, the most boyfriend friendly. Take your significant other with you on this adventure, and he’ll think you’re the coolest girl he’s ever met. Geocaching is an activity in which the geocaching team (you and him) use GPS-enabled devices to find hidden “treasure” containers like you’re a 2000’s version of Indiana Jones. While it’s physically the same as hiking, it also includes a mysterious element that is sure to liven up your summer. It’s typically offered in state and county parks, though there are some urban locations too. Planning tip: Use geocaching.com to find a location, as well as to learn the rules of geocaching.

Courtesy of aquaviews.com

There you have it, ladies. Step away from the treadmill for a day, and take a look around you!

If you’re interested in any of these activities but have more questions, please feel free to post them in the comments section.

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

CL Check-Up: Mental Health On College Campuses

Posted on June 20, 2012 by HannahB

Savvy co-eds know it’s important to stay healthy and take care of our bodies by working out and eating well. We feel at our most fabulous when we avoid junk food, exercise regularly, maintain a professional appearance and treat others with kindness and respect. But what can you do when you have bad feelings you just can’t shake?

Courtesy of favim.com

According to Deborah Franklin on npr.org, the occurrence of students seeking help for mental health troubles on college campuses has risen in the last decade, with around 18 million students currently affected. Common issues for students include homesickness, depression, relationship issues, anxiety, eating disorders and stress. In all of these cases, even if your body is not necessarily affected, your academic, social and personal lives all can be. Mental health is just as important as physical health.

West Virginia University student Brittany Lavenski said, “Status of mental health is extremely important for college students, who are generally at an age in which it is vital to feel secure and mentally ready for many new responsibilities.” She also noted that the way students deal with stress while they’re in school can affect their futures: stress can impact grades and accomplishments. Duquesne University graduate Debra Schreiber agreed, saying, “Mental health is incredibly important for college students: it can affect sleep, schoolwork, and all relationships.”

Courtesy of worldsstrongestlibrarian.com

With the importance of mental health in academic success, most colleges now offer on-campus counseling or referral services. According to Michigan State University junior Samantha Poland, “On my campus, you can hardly turn a corner in any of the academic or housing buildings without seeing fliers or handouts for various services offered in numerous places. They are always listed among the health and safety contact numbers and addresses that are shoved in everyone’s mailboxes a few times a year.” Schreiber said that seeking help on her campus is simple as well, stating, “I think Duquesne handles this issue pretty well. They have a psychology clinic embedded into its health services center that is open to all students and people in the general Pittsburgh area.”

Classy co-eds can definitely benefit from taking advantage of mental health services on their college campuses. If you feel you might like to talk to a counselor on your campus, most college websites include easily searchable counseling center links and pages.

Ladies, the way you feel on a daily basis is important. Poland said, “If you are suffering mentally, you just are not going to be in the best shape you could be. You may be more apt to skip class or not bother studying for that big exam coming up because you may think that it is not worth it. Going out with friends even occasionally might just become too taxing.”

However, you are not alone. Michigan State University graduate Ryan Duffy said, “In one form or another, mental health issues are everywhere – whether it’s anxiety, depression, a learning disability…all college students encounter mental health issues on a fairly regular basis.”

Courtesy of blackandbrownnews.com

If you would like to post a link to your university’s counseling center webpage as a resource for others, feel free to do so in the comments section below.

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

Intern Kitchen: Cayenne Coconut Crusted Chicken

Posted on June 13, 2012 by HannahB

Nothing says summer like the taste of coconut! With this easy, healthier version of fried chicken and a side of spicy apricot dipping sauce, you can have a fabulous, sweet, and spicy summernight to remember. The most difficult part is gathering the ingredients, as some of them are things you might not normally have in the pantry.

Courtesy of spiceislands.com

You Will Need:

1 cup corn starch

2 teaspoons cayenne pepper

1 ½ teaspoon salt

1 teaspoon ground black pepper

6 egg whites

4 cups sweetened shredded coconut (look in the baking needs aisle for bagged shredded coconut)

3 pounds of chicken tenders (frozen or fresh are both fine)

Corn oil (optional, depending on the cooking method you choose)

For Spicy Apricot Dipping Sauce:

Courtesy of sensationalfoods.wordpress.com

Courtesy of apricotfacts.com

1 ½ cup apricot preserves

1 ½ tablespoon red wine vinegar

1 ½ teaspoon crushed red pepper

Directions:

1. Mix together corn starch, cayenne pepper, salt, and black pepper in a large mixing bowl, and set aside.

2. Shell egg whites into a medium mixing bowl, set aside.

3. Pour coconut into a medium sized, ungreased cake pan or baking pan. Set aside.

4. Make an assembly line! From left to right (as best as you can fit it): The bowl of thawed, uncooked chicken, the corn starch mix from Step 1, the egg whites from Step 2, the coconut from Step 3, and then a plate or platter to place the battered chicken on.

5. Follow this pattern with each piece of chicken until everything has been used. (heads up, this can get your hands pretty messy, so have a towel on stand-by!): first, cover chicken in corn starch mix, then soak for a moment in egg white mix, then roll in coconut until covered.

6. This is where your mileage may vary: the typical method of cooking this recipe is frying in corn oil at 350^o Fahrenheit for about 3 minutes on each side until golden brown. However, for a slightly healthier style, you can bake the chicken tenders in the oven at 375^oFahrenheit for about a half hour to an hour or until golden brown. Either method is fine, just be sure to cook the chicken to an internal temperature of at least 165^oFahrenheit.

7. For apricot dipping sauce, combine apricot preserves, red wine vinegar, and crushed red pepper in a small mixing bowl and mix thoroughly. You can make this while the chicken is cooking, and refrigerate it until you’re ready to eat!

Courtesy of myrecipes.com

This recipe has a pretty big yield, so make it for your friends and family at parties and other get-togethers. Please make sure to thoroughly wash every surface touched by raw chicken to avoid cross-contamination. Enjoy!

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

Backpacking 101: Are You Ready For an Adventure?

Posted on June 6, 2012 by HannahB

Confession: when I first was asked to go backpacking, I almost didn’t go. Backpacking involves meticulous planning, health risks, and day-long hikes. It also offers adventure, beautiful natural settings,and the opportunity to forge lifetime bonds with your companions. It gives you the opportunity to see things most people only see in pictures, and is an excellent cure for wanderlust. I would have missed out if one of my friends hadn’t said, “I think you’ll regret it if you don’t go.”

If you’re up for a fabulous, no-regrets walkabout, read on for backpacking basics!

Courtesy of brandonsetter.com

What is backpacking? Backpacking is an extended hiking activity that involves carrying a pack weighing up to one-third of your weight and walking several miles over varying elevations. It is an exercise in wilderness survival and exploration.

Who can go backpacking? Anyone. If you classify yourself as adventurous or want to experience nature, then lace up your hiking boots. Photographers and writers will love the endless subject material on the trail. Even classy co-eds can get muddy!

Where can I go backpacking? You can backpack anywhere, even in your home state. Trips can be as short as one day. Use a guidebook or a website like backpacker.com to find trips. Dream big! While it is best to garner experience on shorter trips, you can try a longer trip right out of the gate if you prepare properly!

Courtesy of outdoorblog.org

What kinds of equipment do I need? Referred to as “gear,” the most expensive pieces are a backpack and hiking boots. Save money by borrowing gear from friends and family, buying it used, renting, or joining a membership program at a store like R.E.I.

How/what will I eat and drink? The most important part of trail cuisine is planning: two meals each day and several snacks. Use resources on backpacker.com/skills to plan menus that include almost anything you want, and of course, gorp. Carry two liters minimum of water, always, in water bottles or a Camelbak. Filter or boil all water- lake and river water are known for microbes like Giardia intestinalis, which can cause serious illness.

What else do I pack? Use a packing list from backpacker.com to help you choose what to bring. Backpacking is challenging to pack for: there is a fine line between your pack being too heavy and excluding a vital item.

Courtesy of sprintertour.com

Now what? Research! Read books, investigate on the Internet, ask experienced backpackers questions, and call the ranger’s station at your destination. Rangers have current information on climate conditions and park fees, and know the best seasons for backpacking. Learn about health risks: natural disasters, serious injuries like broken limbs, minor injuries like blisters, sun burn, insect bites, and getting lost.

If you have any stories from the trail or tips for new backpackers, post in the comments section below!

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

5 Reasons Fruit Smoothies Should Be Your Go-To Summer Treat

Posted on May 30, 2012 by HannahB

All classy co-eds deserve summer getaways, but with busy schedules and hopping social lives, it can be tough to steal away for some time off. It doesn’t have to be all or nothing though: if you’re looking for a great way to sneak a piece of a relaxing vacation into your busy schedule, look no further than your own kitchen. Fruit smoothies are great summer treats that have many benefits to a savvy girl in a time crunch. Read on for five reasons why you should start your smoothie dream vacation today.

They’re easy to make. With just 10 minutes, a blender, and your favorite fruits, you can pour your way to paradise in no time. Choose your fruits, wash them thoroughly, cut them up (in one to two inch cubes), and throw them in the blender. A food processor works just as well. Blend until smooth and evenly mixed.
Courtesy of blenditall.com

Courtesy of freegreatpicture.com
They’re unique to you. Fruit smoothies can be any flavor you choose. Some classics are pineapple-mango, strawberry-banana, or strawberry-watermelon, but don’t be afraid to branch out and experiment with flavors you think might complement each other. You can also add plain or flavored yogurts for a little something extra.
They’re portable. Just pour into a thermos or to-go cup (even a water bottle would suffice) and you’re on your way. Have an early morning class? Blend your smoothie the night before, put it in the refrigerator, and grab it on your way out the door for a refreshing breakfast. Smoothies also make a great afternoon snack, and will stay fairly cool in a thermos inside your backpack during the day.
They’re healthy. Okay ladies, we all know fruit is good for you, but making your own smoothie doessound like more work than just buying one at the store. Unfortunately, store-bought fruit blends often have added sugar (and therefore added calories) and other less-than-savory ingredients you can avoid by making your own. Store-bought smoothies also tend to run on the expensive side. Save yourself a few dollars and calories by doing it yourself.
Courtesy of fruiter.com

Courtesy of en.wikipedia.com
They’re fun. Fruit smoothies are delicious and therefore great for parties or girly get-togethers. The best part is the feeling of being whisked away to lie on a tropical beach.

Maybe you don’t have the time or resources for a tropical vacation this summer, but with the fruity flavors and health benefits of your homemade smoothies, you can taste the sun on your face, feel the sand under your feet, and envision that new bikini you’ve had your eye on.

For more tips on how to stay fit and fabulous this summer, check out CL’s 5 Stay Fit In Summer Tips.

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

Get Ready: SAT and ACT Prep Steps

Posted on May 30, 2012 by HannahB

Spring can be a stressful time for high school juniors thanks to standardized tests. It’s sink or swim with these hours-long college entrance exams, and the best way to approach them is by being prepared. Whether you’re facing the Scholastic Assessment Test (SAT) or the ACT (formerly American College Testing, now officially going by its acronym), CL has advice for future classy co-eds on how to be a test whiz.

In The Weeks Leading Up to The Exam:

Get a prep book. Prep books are published by the testing companies.They have advice on how to study, lists of subjects, and plenty of practice questions. Don’t break the bank buying one! They can be purchased at any book store, but check the library or ask teachers for a prep book they’ll loan you.
Courtesy of educationsall.com
Know what subjects are going to be on the exam. The ACT and SAT are different tests. The SAT has two sections: verbal and mathematics. The ACT has verbal and mathematics portions, as well as a science portion and an optional essay. There are also two different SATs- the SAT I and the SAT II. The SAT I is a general assessment test, while the SAT II measures your knowledge on specific subjects. Do you know what’s on your exam?
PRACTICE. Do practice questions like they’re going out of style. The best way to learn words for the verbal portions is by reading a lot, but you can use flash cards. Make them for free at studyblue.com. Ask teachers for help with math and science concepts you don’t understand.

The Week of the Exam:

Sleep well and eat right! Get plenty of rest the week leading up to the exam so you’ll be at your best on test day. Avoid junk food and don’t scrimp on carbohydrates- your brain needs them.
Decide what colleges you want your exam scores sent to. Both tests include a form on which you indicate where you would like a score report sent. This is typically filled out at the exam.
Learn what scale you’ll be scored on. The SAT is out of 1600, while the ACT is out of 36. Both sections of the SAT are out of 800. The ACT sections are each out of 36 (bonus confusion: the ACT essay is out of 12).

The Day Before the Exam:

Make sure you have proper test supplies. Get friendly with your No.2 pencils. You will be using them the entire test, so make sure you have several sharpened pencils and an eraser. If you plan on using a calculator, remember only certain models are allowed. Be sure yours is acceptable and working. Don’t share calculators with friends.
Double check exam time, location, and rules. Don’t miss your exam!

The Day Of The Exam:

Courtesy of theivycoach.com

Don’t do anything you wouldn’t normally do. This is based on a psychological concept called state-dependent learning. You can recall information better in testing situations if your body is in the same internal state as it was when you learned the information. So, if you don’t normally drink coffee for a daily caffeine surge, the morning of the ACT is NOT the time to start. Your body’s internal environment will not be the same as when you studied the test material. If you feel like energizing, try a mint. It will wake you up and is said to boost brainpower.
Bring water and a healthy snack to eat. There will be a short break about halfway through testing. Use this time to eat or drink if you need to.
Use the bathroom. You only get one break during these long exams. Use it wisely.
Make sure you know how and when you will receive your score before leaving. Will it be emailed? On a website? Snail mail?
DON’T PANIC! These tests won’t make or break your career. You’re allowed to take them over if you aren’t satisfied with your score. Colleges only look at your highest score.

For more exam tips from fashion to snacking, check out A CL Intern’s Top Ten Tips: Bracing Yourself For Finals for advice that’s completely applicable to the ACT and SAT. Finally, get excited. This is just one more step to a stellar future, and with CL’s tips, you’ll be testing in style!

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

Meet CL Intern Hannah Borland!

Posted on May 20, 2012 by Shelly Marie

Name: Hannah Borland

Position: Health and High School Writer

University: Michigan State University

Major: Dietetics

Organizational Involvement: Food and Nutrition Association

Pets: Lucy the beagle

Nickname: Hannie or Han

Dream Job: Medical nutrition therapist and author

Favorite color: Aquamarine

Favorite candy: M&M’s

Favorite movie: The Lord of the Rings trilogy

Favorite cuisine: Italian, but not Olive Garden

Favorite season: A tie between summer and fall

Coffee vs Tea: Tea, because it’s drinkable without adding sugar or cream

PC vs Mac: PC

Coke vs Pepsi: Coke

Stripes vs Polka Dots: Stripes, especially bright colors contrasted with neutrals

3 words to describe me: Friendly, helpful, adventurous

3 words to describe my style: Colorful, girly, nerdy!

You will find on my desk: Sticky notes, six different colors of highlighters, and about 100 pens

You will find on my DVR/Tivo: The Big Bang Theory and The Vampire Diaries

You will find on my Ipod: A lot of pop songs, but also plenty of classic rock, country, reggae, and blues

You will find in my refrigerator: Chocolate soy milk, raspberries, and anything that can be used to make pizza

I have a slight obsession with: A Song of Ice and Fire by George R.R. Martin. I started reading this series after watching the first season of A Game of Thrones, the HBO show based on the books. The characters are all absolutely amazing; I feel like I know each one of them personally. The entire universe is astounding and completely believable.

I dislike: Frozen waffles. I can’t even walk past them in the grocery store.

My friends would say I am: Unique!

I am most happy when: Spending time with my family. I have two sisters, a brother, an adorable niece and nephew, and possibly the most patient boyfriend ever. It gets pretty loud when we all get together at my loving and tolerant parents’ house!

Most people are surprised to know I: have a Buddhist reverend for a dad and attended a Buddhist temple regularly growing up.

A classy co-ed is: Respectful, dependable, and friendly, with plenty of confidence and just a little bit of attitude. She treats others as equals and never makes them feel looked down upon, but can still be classy and sassy!

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

The Intern Dish: My Marathon Story

Posted on May 7, 2012 by EllenR

At the beginning of this year, I had set the goal for myself to run a marathon. I had already raced in several 5Ks, a 10K, and trained for (but was too injured to race) a half marathon. So, naturally, the next step was to jump into the great big pool that is the marathon. 26.2 miles of mental and physical toughness and hours on your feet. January 2 was my starting date and for the next 16 weeks I dedicated myself heart and soul to my training schedule, which was a combination of plans from Runner’s World magazine, running blogs, and a name that is synonymous with running, Hal Higdon. Throughout my nearly 4 months of training, I never missed one workout or run, and I came to learn a lot about running, life, nutrition, and fitness:

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

- Choosing the right race can be just as important as choosing the right training plan. I chose the Lansing Marathon because it’s local (literally right down the street from Michigan State University), and fairly small. Some people like the excitement of running with 15,000 other runners and spectators along every square inch of the route, but it’s all up to you! Also, this was an inaugural race, which can make some people worry, so you may want to look into a more established race like Chicago, Detroit Free Press, or any of the Rock n’ Roll marathons held around the country.

- Do more than just run. Yes, it is important to get all of those miles under your belt/feet, but cross-training and strength training are equally important. I did full-body lifting 2-3 times a week and rode a bike 2 times a week in addition to running 5 days a week.

- If you’re just hoping to finish, then focus more on the time spent on your feet than on the total mileage. I went in with a specific finishing time in mind (which I met!) and so incorporated speed workouts and interval runs into my plan. I also did easy runs twice a week and one long run each week to build endurance.

- Chances are, you won’t be running a full 26.2 miles at once before your race… and that’s OK. The longest training run I had was 21 miles and that’s proof positive that you can do it even if you have never run that distance before. That’s not to say that it won’t be hard, but half of endurance running is the battle going on in your mind. By that time, your mind will have to be stronger than your body to keep you motivated and moving forward.

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

- Don’t be afraid to walk. I intentionally went into the race with a run/walk plan that I had been following on every training run. Even with walking, I still met my goal time, which just goes to show that you do not have to run the entire way in order to race. Your running muscles will thank and reward you for giving them a little break and letting your walking muscles take over.

- NOTHING new on race day. Clothes, fuel, shoes, water timing, should all ideally by the same on race day as it was in your training. I wore shoes that had a couple hundred miles on them, but still far from needing to be retired and clothes that kept me warm and had been worn before with no problems. I also carried a handheld water bottle with me and brought my own Gatorade G2 mix with me so that I was getting carbs while I run. You will have to ingest calories in some form for a race this long. I have a sensitive stomach, but many other use gels, beans, and chews for energy while running.

- If you can, get family members to come and stand along the 17-20 mile mark. This is when many runners experience what is called “hitting the wall”. The glycogen stores in your body are depleted and muscles are starting to ache. Having a cheerleading team right when you need them will help motivate you to finish up the last few miles. I brought a cell phone with me and sent my family text messages with my mileage so that they knew where I was and when to expect me to cross the finish line.

- Expect the unexpected. No matter what you do or how much you plan, know that there are things that you cannot plan for. Number one being Mother Nature in all her glory. There was intense wind blowing all of the runners back for my race and there’s just nothing you can do to prevent that, so try and train in all conditions: rain, snow, heat, cold.

My finisher's medal.

- It is worth it. I cannot adequately express the emotions that came over me when I finally sprinted across the finish line and received my medal. When you finish, I can only compare it to feeling like you belong to something bigger than yourself, and having both of my parents there to see me finish was the icing on the cake.

If you have ever thought that you can’t complete a marathon, stop thinking that. Start with a 5K, then a 10K, then a half marathon, and then a full marathon. You don’t have to run the entire thing and you don’t have to do it alone. Find a friend or a group of friends and train together. Just remember, don’t ever compare yourself to anyone but yourself. Fast for you may not be fast for someone else, and that’s OK! Only 1% of Americans can say that they are a marathoner, and now so can I.

You can read my race recap on my blog here and check out my training plan with weekly updates.

Run classy.

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Ellen Ratliff is a Senior Health Writer at College Lifestyles ™. She is a junior at Michigan State University, majoring in Dietetics with a specialization in Health Promotions. She completed her first marathon in 4:05 and plans on running in several half marathons later this year.

The Way To Be: Gluten-Free

Posted on April 23, 2012 by EllenR

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

Five-Minute Carrot Cake
By Chocolate Covered Katie

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

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

Greek Yogurt Pancakes
By Clean Eating Chelsey

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

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

Simple Purely Pumpkin Muffins
By Alyssa Lemus (Quest Nutrition)

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

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

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

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Ellen Ratliff is a Senior Health Writer at College Lifestyles ™. She is a junior at Michigan State University, majoring in Dietetics with a specialization in Health Promotions. While she does not have a gluten allergy/intolerance, she tries to eat gluten-free when she can. Her favorite gluten-free foods include quinoa and oats.

Trail Mix: Not Just For the Trails

Posted on April 9, 2012 by EllenR

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

The Classic
Peanuts; Raisins; M&Ms

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

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

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

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

Picture courtesy of Mommy's Kitchen.

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

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

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

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Ellen Ratliff is a Senior Health Writer at College Lifestyles ™. She is a junior at Michigan State University, majoring in Dietetics with a specialization in Health Promotions. Her ultimate trail mix combination would include dried pineapple, dark chocolate-covered almonds, mini marshmallows, and dried cherries.

Shake It Up to Maximize Your Workout

Posted on April 2, 2012 by EllenR

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

Photo by Iowa Girl Eats. Click for recipe.

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

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

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

Photo by The Fitnessista. Click for recipe.

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

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

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Ellen Ratliff is a Senior Health Writer at College Lifestyles ™. She is a junior at Michigan State University, majoring in Dietetics with a specialization in Health Promotions. After lifting weights, she loves making up a glass of her go-to Green Monster recipe.

Focus On: Kettlebells

Posted on March 26, 2012 by EllenR

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

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

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

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

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

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

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

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Ellen Ratliff is a Senior Health Writer at College Lifestyles ™. She is a junior at Michigan State University, majoring in Dietetics with a specialization in Health Promotions. She started using kettlebells in January 2012 and hasn’t looked back since.

Fuel Up and Head Outside

Posted on March 19, 2012 by EllenR

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

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

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

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

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

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

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

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Ellen Ratliff is a Senior Health Writer at College Lifestyles ™. She is a junior at Michigan State University, majoring in Dietetics with a specialization in Health Promotions. She like to drink Gatorade on her long runs and refuel with chocolate milk.