Shake It Up to Maximize Your Workout

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.

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.

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

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

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

—————————————————————————————–

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

Pin It

Introducing Janet Palmer: Your Personal Chef

Chef Janet Palmer, Of Magical Meals is one of Tampa’s most popular Personal Chefs, talks with College Lifestyles about her favorite meal, nutrition tips and gives an insight into her life as a personal chef. A native from New York City, Chef Janet makes it no surprise that she has learned from the best of popular television shows. Prior to being a personal chef, she pursued another career and decided to continue down the path of her passion: helping others lives a healthy life of eating.

Chef Janet, with a wonderful spirit, served a demonstration of The Fresh Market recipes.  College Lifestyles conducted this interview during Chef Janet’s lunch service at a local Tampa, Florida market place. Chef Janet shares her favorite recipes and quick tips to our readers.

CL: Can you explain what you made today?

JP: I made a butternut squash apple and tortellini soup. It’s made with The Fresh Market already prepared butternut squash and apple soup. I added a chopped apple, a jalapeño, some fresh sage, chopped up pancetta, fried it all up, removed the fresh sage, combined the soup, apple, and tortellini and dinner is complete!

CL: Okay, thank you! What is your favorite meal you enjoy cooking?

JP: My favorite meal?

CL: Yes.

JP: Oh! Let me guess pasta (laughing).

CL: (laughing) Okay.

JP: But rice pasta, not the white pasta because I choose to be eating healthier food.

CL: College Lifestyles has a column for nutrition, do you have a good nutrition tip?

JP: Hold on please (Serves a few customers-with smiling faces- her prepared dish). My nutrition tip is to try to stay away from all processed foods. Everything you need is on the outside aisles which are all fresh. milk, dairy, bread, fruits and vegetables; don’t go down the aisles.

CL: (In amazement) so never go inside?

JP: Nope. Don’t go down the aisles.

CL: Oh wow! Okay. I never noticed that!

JP: If you want to eat healthy, stay away from processed foods.

CL: Okay. Good tip for me! Please walk me through your world as a personal chef.

JP: My world as a personal chef is: I usually cook for private clients; I do dinner parties, romantic dinners for two, and basically I do the meal planning with the clients; the food shopping; the preparation if they have special dietary needs. Like if they are diabetic, or they have allergies or if they need gluten free. I work with their nutritionist, their doctors, their personal trainers so that we all have a comprehensive package to help everybody achieve the goals they want.

CL: Oh!! (In more amazement) I like that!

JP: I also work with a nutritionist. We collaborate back and forth to help people.

CL: That’s great! Where are you from?

JP: I am originally from New York.

CL: New York! What brought you down here?

JP: I don’t want to shovel snow! (Laughing)  I’m so over it.

CL: (Laughing) Yea, I think its cold right now over there. What college or university did you graduate from?

JP:  Well I am not culinary trained. (Helps another customer, with a smiling face).  I am what they call a personal chef who has been in cooking their whole life so basically, I learn from the masters watching TV. I was going to be a home economics teacher way back when but then I decided I can make more money building airplane cockpits simulators for the government and I did that for many years. Now I’m back to my passion of helping people eat better who are too busy to cook for themselves and they want to get off that dinning out routine. That was my whole purpose: to help people.

CL: How many people do you normally serve a day?

JP: I only do one client a day. On the weekends I’m either doing dinner parties, food demonstration, cooking classes or at networking events. All kinds of things! My weekend is very diverse.

CL: What is your message to those who are inspired by food?

JP: Eat well, be happy, and share it with family and friends.

CL: Thank you so much for taking the time to answer a few questions!

JP: You’re very welcome!                

 

 Said with love,

Charlene Alexander is a Professional and Relationships Writer, Social Media, and Special Events Intern at College Lifestyles ™. Charlene is a Mass Communications Undergraduate at University of South Florida. Miss Alexander is an analogue girl in a digital world who enjoys writing

Pin It

Focus On: Kettlebells

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

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

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

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

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

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

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

—————————————————————————————–

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

Pin It

Spring Salad Combinations

Spring is officially here. It’s time to stop eating winter’s comfort food and freshen up your diet with a spring-inspired salad. Not sure where to start? I’m here to help walk you through the process of creating your very own crisp, delicious salad.

The most important part of the salad is, of course, the greens. The variety of types can help liven up your salad and give it that perfect taste. Here are a few varieties to think about:

• Romaine: A darker green with a crisp bite to it and has a softer texture than most varieties.
• Iceberg: This light green variety has a delicate crunch to it, but isn’t as nutritional as darker lettuces.
• Butterhead (also called Boston or Bibb lettuce): A unique buttery flavored lettuce with a tender texture filled with vitamin A and folate.
• Spinach: The most nutritional of all varieties, this green is packed with high levels of vitamin A, vitamin C, iron, and folacin.

Once you’ve chosen your green variety it’s important to think about all the add-ins. Many like to add chicken, shrimp, or other meats to their salad to amp up the protein levels, but this is all based on personal preference. Don’t forget to sprinkle on your favorite kind of cheese. The healthiest varieties include feta, mozzarella, Swiss, and Parmesan.

There are also several assortments of vegetables and fruits that go great on salads. Here are a few of my favorites I encourage you to try:

• Asparagus
• Broccoli
• Butternut squash
• Carrots
• Corn
• Grapes
• Green beans
• Green peas
• Kiwi
• Orange segments
• Pineapple
• Red bell peppers
• Strawberries
• Sugar snap peas

Your salad is starting to look great, but there are still some final touches to take care of. I am a huge fan of crunchy add-ins. My favorites include croutons, sugared almonds, and fried chow mein noodles, but you can add any array of nuts, granola, or seeds.

Now for one of the most important parts of the salad: the dressing. A great dressing helps bring a salad from tasty to “Yum!” Of course, you could grab a bottle of your favorite dressing off the shelf at your local grocery store, but why not be ambitious and try to make your own! Making your own salad is easy if you follow this simple recipe: 2 or 3 parts oil to 1 part acid, plus salt and pepper or other herbs. Here are a few examples of ingredients you can use:

Oils:

• Olive oil
• Avocado oil
• Nut oils (walnut, almond, etc.)
• Seed oils (sunflower, flaxseed, grape seed, etc.)
• Vegetable oil

Acids:

• Balsamic vinegar
• White or red wine vinegar
• Fruit-flavored vinegars
• Cider vinegar
• Citrus juice (lemon, lime, grapefruit, etc.)

For Creamier dressings, try adding one of these:

• sour cream
• yogurt
• buttermilk
• mayonnaise
• peanut butter
• honey

Now you’re ready to make your most perfect, personalized salad. Just remember these are only suggestions, your salad can be as simple or as complex as you want it, but just be sure to think it through first, because some salad ingredients don’t go that well together. But no matter what type of salad you concoct, you’ll be rewarded with a healthy and fresh start to the spring season.

 

Kelsey Schirm is a junior at Iowa State University pursuing a double major in Journalism & Mass Communication and Art & Design. She loves exercising, cooking, and being outdoors.

Fuel Up and Head Outside

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

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

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

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

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

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

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

—————————————————————————————–

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

Pin It

Intern Kitchen – Caramel Apple & White Chocolate Peanut Butter Oat Bars

Intern Kitchen goes gluten free! I became gluten free almost 2 years ago. I have a wheat intolerance – not celiacs and for a while, it was very hard for me to give up certain foods and learn how to eat better for my health. In October, I decided to create a blog TwentyOne No Gluten, for those looking for gluten free recipes, reviews of different restaurants that have gluten free menus and tips on how to live and travel gluten free. I want to share one of my favorite recipes that is delicious, sweet and gluten free all at the same time. A lot of people think gluten free means taste free and TwentyOne No Gluten is here to tell you that’s not true at all!

Caramel Apple & White Chocolate Peanut Butter Oat Bars. A mouthful yes. A mouthful of tasty!! (See what I did there). You’ll enjoy these. Peanut butter and apples go so well together. So does caramel and apples. White chocolate is delicious, well…with a LOT of things! With the edition of oats, these bars are sure to be a hit!

Caramel Apple & White Chocolate Peanut Butter Oat Bars

Ingredients

• 1/2 cup applesauce
• 1/2 cup creamy peanut butter
• 1/4 cup vegan butter, softened (Earth Balance)
• 2 cup gluten free rolled oats (not the quick cook ones)
• 1 cup light brown sugar, packed
• 1/2 cup white sugar
• 1 tablespoon cinnamon
• 1 tablespoon nutmeg
• 1/2 tablespoon ginger
• 1 tablespoon pure vanilla extract
• 1 cup apples, diced & peeled
• 1 cup white chocolate chips (or regular dark/semisweet chocolate chips, peanut butter chips if you don’t like white chocolate…but I REALLY suggest using white chocolate)
• 1/2 cup caramel sauce

1. Preheat your oven to 350ºF. Line a 8 x 8 or 9 x 9 pan with foil and then spray foil with non-stick vegetable baking spray. Set aside.
2. Combine applesauce, peanut butter, vegan butter in a large mixing bowl and stir to combine them.
3. Then add oats, sugars, cinnamon,ginger and nutmeg, and vanilla extract and stir.
4. Then fold in diced apples and white chocolate chips.
5. Spread batter (it will be pretty moist) into a foil-lined and spayed 8 x 8 or 9 x 9 pan.
6. Bake at 350ºF for 30 minutes.  The bars may still look underdone, but that’s ok because they will continue to set up as they cool.
7. They will be bubbling rapidly upon removing them from the oven.  Let the bubbling stop (about 5 minutes) and then carefully drizzle the caramel sauce over the top of the bars.  Allow bars to to cool very well before slicing. (if you are in a hurry to bite into the deliciousness, pop in the freezer for 15-30 minutes)
8. Store extras in the freezer for long term storage.

These are one of the many perfect taste combinations. The bars are like the perfect brownie: chewy edges with soft middles, and dense (not cakey, airy, orlight). Plus brown sugar makes everything more caramely and chewier and gives baked goods that sink-your-teeth-into-it texture,  which is always a bonus.

ENJOY!

Check out more recipes, menus and tips on TwentyOne No Gluten!!

Kwegyirba Croffie is a freelance Associate Producer at News 12 Connecticut and a Special Events/Event Planning and Social Media Intern at College Lifestyles (TM). He gluten free blog is TwentyOne No Gluten. She is a Quinnipiac University alumni and a sister of Alpha Delta Pi. She enjoy cupcakes,Broadway musicals, Forever 21 ,giraffes, peacock feathers, orchids, lillies and anything Disney.

What’s Fresh for Spring

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

—————————————————————————————–

Ellen Ratliff is a Senior Health Writer at College Lifestyles ™. She is a junior at Michigan State University, majoring in Dietetics with a specialization in Health Promotions. Her favorite spring fruits and vegetables are asparagus, broccoli, pineapple, and carrots.

Pin It

Snack Right While Traveling

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

Whole-grain cereal

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

Energy bars

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

Trail mix

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

Fresh fruit

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

————————————————————

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

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

Pumpkin Protein Bars

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

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

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

—————————————————————————————–

Ellen Ratliff is a Senior Health Writer at College Lifestyles ™. She is a junior at Michigan State University, majoring in Dietetics with a specialization in Health Promotions. For Spring Break 2012, she will be staying in town, relaxing with family and friends.

Pin It

Jersey Shore: The Shark Fight

“Take a walk, bro.”  The words, coming from the lips of Jenni’s boyfriend, Roger, should be enough to scare off anyone trying to mess with his girlfriend.  The tattooed bad boy shoves the man and gets himself kicked out of Karma.  The rest of the group goes home with Roger and Jenni.

At home, Jionni goes right upstairs to hug the porcelain goddess.  His girlfriend doesn’t seem to want to care for her man, instead, she knocks on the door and asks him to hurry up because she wants to have sex.  When Jionni cleans up, he goes straight to bed and falls asleep instantaneously.  Nicole is not happy.  She hasn’t seen Jionni in a week and she wants to smush.  How romantic.

Meanwhile, Jenni is changing her clothes, so Ron asks Roger to have a drink outside.  They are enjoying their drinks and chicken salad sandwiches (prepared by Mike).  Jenni yells for Roger to come upstairs, but he is enjoying himself and doesn’t really want to go to bed just yet.  Jenni gets mad and storms off.  On the patio, Deena and Sam are hanging out with Roger and Ron.  The boys are joking about how high maintenance women are and how much they complain.  Weirdly, Sam gives Ron a look but doesn’t say anything.

The next day, the guidos and guidettes are looking for something to do, other than go to the boardwalk.  Deena suggests they go to the docks and fish.  The eight of them are trying to catch their dinner so they don’t have to go grocery shopping.  Somehow, Jenni catches three crabs, but they manage to escape her net and are crawling around the boardwalk, looking for water.  Eventually, the crabs fall back in the water.  Mike isn’t having any luck, so he decides to catch some rays on the dock.  Vinny, seeing the way their roommate is isolating himself, catches a crab and sneakily puts it on Mike’s chest.  Typically, Mike does not respond well.

The meatballs, as always, manage to get themselves into some trouble.  They get a small raft and go out into the water, but neither of them is able to steer it very well.  They end up under a dock, manage to go backwards, in circles, and everywhere they don’t want to go.  The wind is pretty strong, blowing them further away.  Somehow, Ron manages to lay on the dock, reach the raft, and help pull them back up, but the girls are convinced he is going to tip them over.  At this point, the raft is approaching some sharp objects, so the roommates are yelling “Sharp!”  This confuses Deena, who thinks they are yelling, “Shark!” and freaks out.  They jump off the raft to swim to the docks.  Deena is too concerned about the “sharks” in the shallow water to stay in the raft, while Nicole is chasing her alcohol (which is floating away).  When they get out of the water, the group goes home, without dinner.

Deena and Nicole: Fishing Adventures

Deena, Pauly, and Vinny head off to work.  Danny tells Pauly his stalker, Vanessa, has been hanging around the store, but he is too scared to talk to her.  At home, Mike and Nicole are playing ladder golf.  They make a bet that the loser has to wear the bunny suit in public that night.  Nicole brutally loses.  Nicole announces the bunny suit’s name is Lola.  As the group goes to Karma, Nicole is wearing Lola, and she wears it all night, except for when she lets everyone else in the club wear the mask.  After leaving the club, Deena and Nicole want to go to the beach.  They hop the fence and are splashing in the water, which is illegal at this hour.  Busted.  Cops come over and remove them.  Deena thinks the cop is cute and tries to take him home with her.  Fail.

In the morning, Nicole is still drunk and Ron is quite hungover, so she convinces him that the best remedy is more alcohol.  They go to a bar on the boardwalk.  While they are there, Nicole excuses herself for a minute.  She returns with a mini motorcycle that Ron showed interest in a few days ago.

Mike, Jenni, and Pauly go to work.  Vanessa is there.  Jenni calls her outside and asks what the deal is.  Vanessa, wearing a trucker hat that says, “Pauly D,” and a shirt that says, “DJ Pauly D,” says she doesn’t know what Jenni is talking about.  Jenni asks her what is in her bag.  She answers it is a blanket, but won’t show Jenni.  Jenni suspects there is something wrapped in the blanket-something heavy or a chainsaw.

On the phone with Jionni, Nicole is arguing with him because she was just being herself.  Vinny, who overhears this, is saddened for his friend.  He takes Nicole to the boardwalk to have a good time, admitting his intentions with her are questionable because they are drunk.  On the way home, Nicole asks if they can cuddle and shower together that night.  Vinny agrees to cuddle.

There are only 3 episodes left.  Next week, there is a camping trip in store.

Classy Co-Ed On Campus: Katelyn Block

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

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

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

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

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

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

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

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

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

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

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

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

—————————————————————————————–

Ellen Ratliff is a Senior Health Writer at College Lifestyles ™. She is a junior at Michigan State University, majoring in Dietetics with a specialization in Health Promotions. She is a proud reader of Chef Katelyn. #sorryimnotsorry

« Previous Page — Next Page »