CL Interviews: Classy Dietetics Major Holly Bonenberger

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In addition to their status as experts in food, nutrition and wellness, dietitians are well-rounded professionals, acting simultaneously as educators, speakers, writers, researchers and coaches. Yet every dietetics professional starts in the same place: studying nutrition as an undergrad.

Holly Bonenberger, 21, is a senior dietetics major at Olivet Nazarene University with minors in chemistry, hospitality and literature. She has raised funds for clean water in Africa, traveled to Guatemala with a team of fellow students and presented research at a professional dietetics conference. College Lifestyles™ sat down with this intelligent future dietitian to discuss what it’s like to major in a field with such a full plate of diverse opportunities.

College Lifestyles™: What inspired you to begin working toward a career in dietetics?

Holly Bonenberger: As far back as I can remember I have loved cooking food, eating food and caring for other people. I guess I’m also naturally inclined toward academics,so I knew I wanted to study something in the sciences. Dietetics perfectly marries all my passions into a career that offers a staggering array of concentrations, a solid paycheck and the opportunity to help other people live happier and healthier lives.

CL: Which area of dietetics interests you the most? Would you make a career out of it, if you could?

HB: I’d have to say community nutrition is what makes me most excited, even though I’m loving medical nutrition therapy so far. If I could make a career out of communicating nutrition information to the general population in an original and exciting way that would inspire life-long change, I’d do it in a heartbeat. I would love to do this via writing books or blogs or maybe hosting a show on Food Network or similar channel.

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CL: Describe a few of your professional/educational goals. Where do you hope to be five years from now?

HB: My short-term goal is the same as most dietetics seniors: land an internship! My even shorter short-term goal is finishing and submitting my application. My literature minor has [also] revealed a personal passion for writing and editing I didn’t know I had until last semester. I also enjoy nutrition education and counseling, and being able to clearly communicate nutrition information is key to success in [a] field that requires good writing skills. I would love to work as a writer or editor for a food or nutrition magazine; serving as an Academy Spokesperson is also a long-term goal that appeals to me. In five years, I hope to have my M.S. degree in nutrition and be a practicing registered dietitian. It would be really cool if I had some writing/editing jobs on the side as well.

CL: Which organizations are you involved in as a student at Olivet? How have these involvements helped to shape your educational experience?

HB: I’ve been involved in Olivet’s Student Dietetic Association (SDA) since 2012, the year I transferred into the program, and I’ve been serving as secretary for my senior year. I love SDA because it’s helped foster relationships with other students that are as excited about dietetics as I am. It’s also been fun to have an outlet to bond around dietetics in ways that aren’t related to class.

This isn’t related to academics, but I have also run the Chicago Marathon in 2013 and 2014 as a member of the Team World Vision group at Olivet and led as a team captain for the 2014 season. My favorite part of this experience was getting to make friends outside of dietetics and encourage each other in working toward accomplishing the marathon and raising money for clean water.

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CL: You joined a few team members from your missions trip to Guatemala to present research findings at the Academy’s Food and Nutrition Conference and Expo (FNCE) in October 2014. What was that experience like for you?

HB: Presenting the research was a great experience; being able put on a professional suit and stand next to a research poster with my name on it, side-by-side with a team of incredible individuals who are also some of my best friends, was a pretty cool moment.

CL: What is the greatest challenge you’ve faced as a college student? How have you worked to overcome it?

HB: Learning what it means to have a healthy school-social balance is a skill that does not come easily for me, and is one I am still learning. The most valuable lessons I have learned from college are not from the classroom, but from the impromptu discussions with roommates that last into the early hours of the morning, and the countless laughs and shopping trips and memories I have made with so many awesome people over the past four years.

CL: What advice do you have for any co-eds out there thinking about declaring a major in nutrition or dietetics?

HB: Don’t be fooled by the general misunderstandings surrounding dietetics. Dietetics is a wonderful major that is incredibly rewarding; it is also a lot of really hard work. This degree is a medical degree. We take courses in human anatomy and biology; many programs, like Olivet’s, require a chemistry minor. We don’t take the MCAT or have to complete years and years of additional schooling, but we do need at least a year of post-grad experience before even being eligible to sit for the RD exam. BUT – if you’re passionate about dietetics, if you love to learn and if you are willing to put in the hours of studying and hard work, I can promise you this major gives back even more than what you put in.

With passion and determination on her side, Bonenberger is well on her way to becoming a fabulous “RD to be.” Good luck, Holls!

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Images courtesy of Holly Bonenberger.

Graphic by College Lifestyles™.

Three Heart-Healthy Recipes

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With great freedom comes great responsibility.

As young adults, it’s hard not to feel invincible in our early years as college students. We’re finally old enough to make our own Big Life Decisions. We’re in charge of our social calendars, grade point averages and long-term health habits.

Take advantage of your freedom by taking control of your health. Start by trying out these three heart-healthy recipes this American Heart Month.

AVOCADO DIP

Recipes like this melt the high-calorie, high-fat stereotype of dips and sauces. Pair this low-fat, low-calorie dip with baked chips or whole grain crackers.

Servings: 4

Prep time: 5 minutes

Ingredients

½ cup fat-free sour cream

2 tsp. onion, chopped

1/8 tsp. hot sauce

1 ripe avocado, peeled, pitted and mashed

Directions

In a small bowl, combine all ingredients. Mix to blend evenly.

Serve room temperature or chilled with vegetables or other sides.

(Recipe courtesy of Mayo Clinic.) 

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CHEESE AND VEGETABLE FRITTATA

This recipe knocks out four of the five food groups in one sitting. It’s quick to prepare for breakfast, lunch or dinner, and will leave you and five of your friends with full stomachs and satisfied hearts.

Servings: 6 frittatas

Prep time: 20 minutes

Ingredients

6 large eggs

1 tbsp. whole-wheat flour

1 tsp. black pepper

1 medium onion, cut into ½-inch pieces

1 cup red or green bell pepper, cut into ½-inch pieces

1 cup canned mushrooms

1 clove garlic, finely chopped

2 tbsp. fresh basil leaves, finely chopped

1/3 cup mozzarella cheese, shredded

Cooking spray

Directions

Preheat regular or toaster oven to broil.

In a large bowl, whisk eggs until foamy. Stir in flour and black pepper.

With cooking spray, coat an ovenproof-handled skillet and heat on medium. Add onion until it begins to soften, then add bell peppers and mushrooms. Cook 2 to 3 minutes. Add garlic and basil; cook 1 minute, stirring to avoid burning.

Add egg mixture to skillet and stir. Cook 5 to 6 minutes, or until the bottom of the egg mixture sets and the top begins setting.

On top of the egg mixture, add shredded cheese. Use a spoon to push the cheese gently under the eggs to avoid burning.

Place skillet in the oven and broil 3 to 4 minutes, until frittata is golden and fluffy.

Remove from pan, cut into 6 wedges and serve.

(Recipe courtesy of the American Heart Association.)

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FISH TACOS

This light entrée is simple to make and tastes fresh. The combination of white fish and whole grains will provide the perfect balance of taste, texture and nutrients during your next study break.

Servings: 4 tacos

Prep time: 30 minutes

Ingredients

½ cup sour cream

½ cup mayonnaise

¼ cup fresh cilantro, chopped

1 package taco seasoning mix, divided

1 lb. white fish fillet, cut into 1-inch pieces

2 tbsp. vegetable oil

2 tbsp. lemon juice

1 package whole grain flour tortillas

Directions 

In a small bowl, combine sour cream, mayonnaise, cilantro and 2 tbsp. seasoning.

In a medium bowl, combine fish, oil, lemon juice and remaining seasoning. Pour mixture into a large skillet.

Over medium-high heat, cook, stirring constantly, 4 to 5 minutes.

Fill tortillas with fish mixture and add toppings, if desired. 

(Recipe courtesy of Food.com.)

In our late teens and early 20s, maintaining control over the futures of our bodies keeps us feeling empowered. Many disease risk factors are preventable if we take the time to care for ourselves. Eat smart; guard your heart. Set the foundation for a long, healthy and happy life. 

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Polyvore sets by Meg Dowell.

How to Eat Healthy in the Dining Hall

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While it will never taste quite like a genuine home-cooked meal, dining hall cuisine has its perks. The broad range of unlimited options allows you to mix and match textures, colors and flavors, like the college version of a “Chopped” challenge. Expanding your culinary horizons never tasted so good.

With all these foods to choose from, though, how can anyone living on campus expect to eat healthy? This College Lifestyles™ how-to is the perfect recipe for successful campus eating habits.

HEALTHY DINING HALL EATING

Ingredients

Dining hall menu

A colorful plate

Appropriate portions

Directions

1. What’s on the menu? Before you head to the dining hall, check online to see if there are any menus available for you to look at. Some university dining services offer monthly and weekly menus on their websites so you know what to expect ahead of time. A daily menu might also be posted just inside the door, so you can survey your options while standing in line.

“Check the menu before you go so that you can choose healthier options before you get there.” –Allexie Boydman, senior, Rutgers University

Knowing which foods will be available can help you plan your meals even when you’re not the one preparing them.

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2. Which foods should you choose? When filling your plate, select foods from all five “MyPlate” food groups: grains, fruits, vegetables, dairy and protein. Use color to mark your progress. A plate composed of pasta, grilled chicken, corn and garlic bread is a start, but take a closer look; it’s all the same color!

In an interview with “Everyday Health,” Registered Dietitian Kathy Taylor suggests eating foods in a variety of colors is an effective way to make sure you’re including the nutrients you need in your daily food intake. Sprinkle a little spinach from the salad bar over your pasta. Mix your corn with a few spoonfuls of chopped carrots and peas. See how many colors you can squeeze onto one well-rounded plate while keeping your portions in check.

3. How much should you take? At self-serve stations like salad and pasta bars, it’s easy to overload your plate without realizing it. ChooseMyPlate.gov recommends taking smaller portions of food at first, even if it doesn’t seem like enough. You can always go back for more if you’re still hungry. In hot food lines, ask for one pancake instead of two; again, you can get back in line.

“ … be sure to check nutrition facts if they’re available on your school’s web site to ensure you’re eating correct portions.” –Megan Sotelo, senior, UT Dallas

Keeping loose track of calories can help you become familiar with foods with higher energy density. According to the Centers for Disease Control and Prevention, you can consume larger amounts of energy-dense foods, those lower in calories, and still keep your calorie intake in check. It’s large portions of higher-calorie combinations like mashed potatoes and gravy that lead to excess calorie consumption. Instead, opt for a baked potato, which gives you better control of calorie-dense toppings like butter, sour cream and cheese.

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College is an innovative lifestyle, filled with fresh independence and more food than you ever thought you could eat in 14 meals per week. Now that it’s up to you to build your own meals, practice healthy ways to put together the foods you eat. Get creative with the foods you choose, and know how much you need. Plan ahead, so when you do finally sit down to eat, you can truly, fully, enjoy every bite.

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Polyvore set by Meg Dowell.

Image courtesy of Meg Dowell.

Graphic courtesy of ChooseMyPlate.gov.

Polyvore set by Meg Dowell.

How to Beat the Snooze Button Cycle

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“Just five more minutes.”

This seems like a genuine bargain after a long week spent trying to balance full academic and social calendars. Even if it’s convinced you otherwise, though, the snooze button is not your friend. Five minutes can quickly turn into 30, and before you know it, you’re not just exhausted; you’re also late.

College Lifestyles™ understands the struggle. Getting enough sleep is important, but a busy schedule won’t always allow for a full seven hours seven days a week. Follow these tips to avoid a daily standoff with your snooze button.

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Stick to a Sleep-Wake Schedule

In college, routine becomes your lifeline. The National Sleep Foundation recommends going to bed and waking up at the same time every day, if possible. Over time, your body will get used to winding down and gearing up when it needs to, which will help you fight the urge to hit snooze.

Establish a specific time each day you’ll put down your work or head back to your dorm. The longer you stick with your routine, the easier it will get.

Exercise Daily

While there’s no set time of day you should work out in order to sleep well, “The Huffington Post” states regular exercise has a positive impact on sleep quality. If you aren’t sleeping well, it can be harder to pull yourself out of your slumber once it finally settles in.

Try sticking to a regular fitness routine and take note of how it affects your ability to wake up when your alarm starts buzzing.

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Put Your Coffee Maker on a Timer

If you’re like 54 percent of Americans over 18, says the National Coffee Association, coffee is a daily staple in your young adult life. The smell of fresh coffee in the kitchen is a comfort you’ll want to run to with open arms and an empty mug, and you can’t do that if you keep snoozing.

If your coffee maker takes 15 minutes to brew, set it to turn on at 6:45 a.m. if you want to wake up at 7:00. By the time your alarm goes off, your coffee will be waiting for you.

There will come a Saturday when you won’t need to set your alarm. Until then, take a stand against that snooze button. Learning how to manage your sleeping habits now will make waking up early for your first full-time job seem like no big deal.

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All images courtesy of Meg Dowell.

Five Steps to Spring Clean Your Fridge and Pantry

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The end of winter break and the start of a new year lend new opportunities for co-eds to clean up their eating habits. One innovative way to revamp your diet is to “spring clean” your food storage space.

Not sure where to start? College Lifestyles™ has a step-by-step guide to help you clean up, clear out and embrace healthy habits.

1. Start fresh. 

New year; new you; new food. There’s no better time than the start of a new semester to give your fridge and pantry a makeover. Unfortunately, the worst thing you could do is pack a bag full of desserts left over from the holidays on your way out the door.

Don’t bring any food back to school with you, a much easier feat if you’re flying. Leave the leftover Christmas cookies for the rest of your family and let yourself start anew.

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2. Clear out. 

Before you can fill your refrigerator and pantry shelves with new food, you should first figure out what you already have. USDA.gov recommends taking “inventory” of what’s already there to figure out what you need to buy next.

Take note of which food items you already have stored in your dorm or apartment. The key here is not only to avoid buying something you already have, but also to spark new ideas for your shopping list.

3. Prepare to shop.

Even if you’re not a routine list-maker, the USDA also advises making and sticking to a list of items before heading out to buy them.

Compile a well-rounded grocery list. ChooseMyPlate.gov recommends eating foods from all five food groups daily: grains, protein, fruits, vegetables and dairy. Divide a sheet of paper into five sections to make sure you buy at least a few items from each group to get you through the week. Don’t forget to leave a little room for a few treats, too.

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4. Shop alone. 

You’ve heard the golden rule of grocery shopping: never grab a shopping cart when you’re hungry. It’s also best to do your actual shopping by yourself, even if you’re used to wandering the aisles with your friends.

If you’re carpooling with your roommates or a few sorority sisters, split up once you get to the store and concentrate on your own list. That way, if you’re trying not to buy a ton of junk food, and that’s all your roommate plans on buying, there’s less of a chance they’ll influence you to follow suit. 

5. Store smart.

Keep staples like cereal and granola bars on the lower shelves of your pantry. This leaves the higher shelves for foods you want to try and reach for less frequently, like potato chips. If you’re buying fresh fruits or vegetables, take the time to wash, chop and store them in Tupperware. As the week goes on, you’re much more likely to grab a handful of strawberries or celery sticks if they’re ready to eat.

Be careful not to leave produce in the fridge too long, or it will spoil. The Food and Drug Administration recommends vegetables like spinach and celery only be kept for a few days. Washed or sliced produce should never sit out at room temperature or more than two hours.

Clean eating doesn’t have to involve modifying your whole diet. Think of it as starting 2015 off with a “clean plate.” Combine old foods you love with new foods to try. By the end of the year, you’ll be glad you took these steps toward a healthier you.

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Polyvore sets by Meg Dowell.

Five Healthy Habits to Take Up This Year

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‘Tis the season for New Year’s resolutions. Young adults everywhere are setting goals to improve their health and wellness in 2015. What does it really mean, though, to be “well”?

The University of California-Riverside defines wellness as a combination of physical, mental and spiritual health. Co-eds can incorporate healthy lifestyle choices into their resolutions by familiarizing themselves with healthy habits.

College Lifestyles™ highlights five healthy habits you can adopt to make 2015 your healthiest year yet.

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1. Drinking More Water

Dehydration is a subtle, yet dangerous, enemy. Mayo Clinic stresses the importance of staying hydrated, especially if your new routine involves regular exercise. Women need about nine cups of water per day; more if you’re an athlete.

See if your campus bookstore sells reusable water bottles. It’s worth the investment, especially if you make it a point to drink and refill it a certain number of times each day. There are also apps that can track how much water you need and whether or not you’re meeting those needs.

2. Managing Daily Stress

Modern college life is a whirlwind of social, academic and professional development activities. While these activities prepare you for the real world, it’s important to learn how to manage stress before you get there.

As soon as you get back to your dorm or apartment after a long day, relax. Spend 15 minutes to an hour doing something you enjoy. Paint your nails or Skype with your boyfriend. Once you start your homework, you’ll feel more focused and motivated to do your best work.

3. Building a “Colorful” Diet

Unfortunately, many foods that are quick and easy to prepare are the same brownish color. According to “Today’s Dietitian,” the more colorful your plate, the more beneficial chemicals you’re introducing into your body.

Build a colorful tray in your dining hall. Add spinach to your pasta to add color to an otherwise monochromatic entrée, for example. You can even turn it into a competition at your cafeteria table and tally up whose trays include the most colors.

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4. Finding Joy in the Little Things

Students see less of the sun when they spend most of their time inside, which increases their risk of vitamin D deficiency. Tiredness is a symptom of this deficiency, according to the Vitamin D Council, which won’t improve your mood or motivate you to push through a difficult semester.

Instead of letting life wear you down, take time to appreciate the small, soul-soothing moments each day brings. Simple things, like a cup of hot coffee on a Saturday morning while you retype your lecture notes, or two squirrels playing in a tree on your way to class, can turn your whole day around.

5. Working Out for Fun 

Building strength and maintaining a healthy weight are fabulous reasons to exercise. Once you learn to make fitness fun, exercise becomes a healthy habit you’ll be glad you took up. 

Group fitness classes like Zumba and yoga can be nice alternatives to a solo long-distance run around an indoor track. If you’d rather work out alone, put together an upbeat, motivational playlist. Choose an activity you enjoy rather than the one that burns the most calories.

If you’re determined to make this year better than the last, take small steps to weave these healthy habits into your routine. Balancing your physical and mental health is the most effective, positive way to accomplish your other New Year’s resolutions, too.

What are your go-to healthy habits? Tweet @collegelifestyl with your favorites!

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Polyvore set by Meg Dowell.

Image courtesy of Meg Dowell.

Polyvore sets by Meg Dowell.

Five Fitness Looks to Leave in 2014

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Fitness fashion lit up the runway during this year’s New York Fall Fashion Week, proving fitness isn’t just about health, but about feeling good in your own skin.

This year, according to “The Huffington Post,” department stores catered to those who wanted to work out and look good doing it. Many trends sprung up as a result; some fabulous, some we hope we don’t see again. Here are our top five 2014 “leave-behind” workout looks.

The Full Makeup Look

“I can’t tell you how many girls I’ve seen with a full face of makeup and curled hair. Sure, life can be your own fashion show, but don’t try too hard when you’re just going to sweat it all off!” –Chelsea Dreher, senior, West Chester University

Of all the workout fashion “don’ts” on this list, this one can actually hurt you. It’s important to make smart choices when caring for your skin, especially if you work out frequently.

Exercising while wearing makeup can result in clogged pores, according to dermatologist Dr. Ava Shamban, author of “Heal Your Skin.” If your cute workout clothes are dirty, wear lip gloss to spice up your fitness ensemble.

The Low Cutout Shirt Look

“Shirts with cutouts so low down the sides I can see your sports bra? No thanks.” –Debra Schreiber, alumna, Duquesne University

Taking advantage of the social aspect of fitness is an innovative way for college students to balance their physical and emotional health. Going to the gym to work out and socialize doesn’t mean you have to draw everyone’s attention toward you because of what you’re wearing. Impress those gentlemen with how many pounds you can bench press instead. 

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The “Just a Sports Bra” Look

There’s nothing wrong with taking pride in your athletic accomplishments. Not everyone needs to see your killer abs, though, especially when they feel they don’t have as much to show off.

There are more modest ways to cool off during your workout than stripping down to your shorts and sports bra. Turn on your treadmill’s built-in fan. Drink some water. Keep your shirt on. 

The Fancy Hair Look

“Really intense braids in your [ponytail] … My hair falls a lot while I’m working out, and I feel like fixing those braids take away too much time from the gym! –Kat Anthony, junior, University of Florida

Classy co-eds will take advantage of any excuse to “do up” their hair, and there’s nothing wrong with that! Fixing up your hair before sprinting over to the gym might not be the best use of your time, though.

The last thing you want to do when you finally get to the gym is to spend it worrying about your hair. Tie it back into a loose ponytail for optimal comfort. 

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The Neon Compression Sock Look

According to “Runner’s World,” compression socks were originally used as a treatment for conditions like diabetes, but have also been found to speed up post-workout recovery time. So when did they become a fashion statement?

With vibrant Dri-FIT shirts, neon sneakers and headbands in all colors of the rainbow, do we really need to dazzle everyone with knee-high neon socks? Think soft tones. Hot pink shoelaces instead, maybe. 

Be proud of your dedication to your body and health regardless of what you wear. Maybe wearing makeup while working out, decked out in neon, is what makes you feel confident. Let’s see what 2015 has in store for fitness fashion before shopping for more sports bras.

For more fitness tips and trends, check out more articles from CL’s fitness section.

Intern Gym: Biceps and Triceps

How to Set Up Your Dorm for a Workout

Three Steps to Achieving Your Food and Fitness Goals

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Polyvore sets by Meg Dowell.

Welcome Back Debra Schreiber, Duquesne University Alumna and College Lifestyles™ Managing Editor

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The best way to “make it” in the professional hierarchy is to start at the bottom and never stop climbing. Our interns have gone on to launch highly successful careers in and outside of the magazine industry. One of them stayed with the College Lifestyles™ loop, and we’re glad to have her back for yet another promising, successful semester.

Debra Schreiber started out as a writer for CL and has worked her way up to the title of managing editor. A 2012 alumna of Duquesne University, Schreiber uses the skills she has learned as a student and as a working professional to lead the CL team to great heights.

We sat down with Schreiber to get to know more about her position, her accomplishments and her advice for other young professionals hoping to lead fabulous, fulfilling careers.

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College Lifestyles™: Tell us about where you grew up. How did your environment/family/friends/teachers influence your career choices/goals?

Debra Schreiber: I grew up in Bethel Park, a suburb of Pittsburgh, Pennsylvania. I went to Wilson Christian Academy for high school, and was greatly influenced by two teachers there: Mrs. Brothers, who taught Spanish; and Ms. Fisher, who taught English and advised the yearbook staff, which I was involved with in addition to the student newspaper. They were both incredible, inspiring mentors to me while I was in high school, and I wanted to make them proud and to be as inspiring as they were to me someday to someone else. When I went to Duquesne, I had every intention of studying psychology, but eventually decided it wasn’t for me. I felt a bit lost. I remembered how much I’d loved their classes, though. I was already taking Spanish since it was part of the liberal arts required course track, so I made it a major. I enrolled in my first news writing class and declared print journalism as a major, too. Here I am now.

CL: Which degrees did you earn when you graduated?

DS: I earned my bachelor’s degree in Spanish and my bachelor’s degree in print journalism. I also dabbled in a business certificate for a bit, but I wanted to graduate in four years (well, that and I don’t really like math), so I put that on hold. I’d like to go back to school someday and maybe finish it and also earn certificates in ecommerce and marketing-related courses.

CL: Which organizations were you involved in on your campus?

DS: I was a dancer with Exhalations Dance Theater for a bit. I joined the Beta Delta chapter of Alpha Sigma Tau in 2010, where I was chapter editor and worked with programs for our philanthropy event, Miss Duquesne, during my time as an active member. Through my involvement with AST, I was inducted into Rho Lambda. I was involved with the student newspaper, the “Duquesne Duke,” where I mainly copyedited and wrote opinion columns. [I was also involved with] the student yearbook, L’esprit du Duc, where I edited the Greek life section, leading to an award of Excellence in Editing from the Duquesne University Publications Board. Through my academic achievements in Spanish, I was inducted into Phi Sigma Iota.

CL: Which organizations were/are you involved in outside of work/school?

DS: Does the gym count? I basically lived there while I was at Duquesne. Now I have a home gym. Fitness is something I’ve always been really passionate about. I think it’s because I was a dancer. I like building strength and athleticism to see what my body can do and how it can move. My favorite workouts are P90X (and X2 and X3), kickboxing and Zumba.

CL: Why are you most excited to be a College Lifestyles™ team member?

DS: I joined the CL team in 2011 as a writer. I am so amazed at and so proud of the accomplishments of our team since then. Every semester is another step toward building this fabulous platform for classy co-eds. I love it.

CL: What do you love most about your current position with CL?

DS: Hearing ideas from our interns and making them happen. We have incredibly talented interns, and I really enjoy working with them to make their goals come alive.

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CL: How would you define a classy co-ed?

DS: Someone who is gracious to others and remains positive and kindhearted in tough situations.

CL: What is the most important thing you think co-eds should consider when choosing a major/career path?

DS: Listen to your gut. I knew almost a semester in that psychology wasn’t for me. I knew I loved my Spanish classes and that I would love my journalism classes. I was so much happier after I switched paths. A lot of people will tell you liberal arts isn’t “practical.” I don’t care. I respect those who study the sciences, math, etcetera, but it’s just not for me. And that’s part of the point of college, anyway: finding out what you want. Don’t stick yourself in a major or a career path just because it’s “practical.” If you’re miserable, well, you’re going to have a long career before retirement.

CL: Journalism is a popular major. Everyone wants to write for a magazine! How can a co-ed who wants to be a journalist stand out as an undergrad?

DS: Take your classes seriously. Tackle any opportunity you get to write – whether it’s a student publication or an internship. Have a blog, build your personal brand and be a jack-of-all-trades: writing, editing, social media. And please, know how to spell, use AP style and use proper grammar.

CL: Is there a specific quote/saying you live by?

DS: “No one can make you feel inferior without your consent.” (Eleanor Roosevelt) I was very shy and had a hard time with constructive criticism when I started college, but learned that (a) it’s given to make you better and (b) if it’s not constructive and just criticism, let it go.

Check out Schreiber’s articles here, and keep an eye out for brand-new articles from our talented Spring 2015 intern class coming soon!

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All images courtesy of Debra Schreiber.

Reintroducing Elaina Rhodes, Social Media Intern from Bradley University

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Each semester the College Lifestyles™ team welcomes new and returning interns to embark on an innovative virtual quest. These well-rounded co-eds use their knowledge, experience and skills across multiple disciplines to provide college students with the tools they need to succeed in all areas of student life.

In this era of instantaneous communication, the easiest and most effective way to spread the word is through social media. Our savvy social media team is an essential part of our brand. This semester, one of our returning interns will work alongside our social media manager to bring you the most up-to-date info on all things chic and classy.

Elaina Rhodes, our social media guru, is a sophomore at Bradley University studying social media marketing with a minor in retail merchandizing. Born in Decatur, Illinois, Rhodes can’t wait to make this semester the best one CL has ever had.

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College Lifestyles™: Why are you excited to be a CL team member?

Elaina Rhodes: I am so excited to return as a CL [team] member because, now that I know how things work, I’m excited to help reach even larger audiences.

CL: How do you feel promoting a team member’s work prepares co-eds for the professional world?

ER: I believe it is important to promote others’ work in the professional world because it creates a great work community and helps that person to reach greater heights.

CL: What do you love most about social media?

ER: My favorite thing about social media is the ability to reach millions of people in seconds. Whether you need to put out emergency information, or want to tell people about something fun going on, you can reach an abundance of people in a short amount of time.

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CL: Which organizations are you involved in on your campus?

ER: I am the vice president of Vitality Dance Team. It is a hip-hop dance team that myself and a few other girls began.

CL: What sorts of activities are you involved in outside of school.

ER: Outside of school I love taking creative photos as well as writing.

CL: What is your definition of a classy co-ed?

ER: My definition of a class co-ed is someone who is passionate, creative and ambitious.

CL: What’s your go-to study snack?

ER: My go-to study snack is definitely hummus or baked cheddar Lay’s [chips].

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All images courtesy of Elaina Rhodes.

Eat This, Not That: Christmas Cookies

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Your first night home for the holidays, you probably slept. A lot. Then you woke up feeling as though you’d missed an entire day, only to discover it’s barely past 9 a.m. Now that finals are over, you have more time on your hands than you know what to do with. For a whole month, or maybe even a little longer, you have nothing to study, leaving plenty of room for sleeping in, plus a fabulous afternoon nap.

Baking is another holiday pastime you’ll want to take advantage of over break, but there’s a healthy way to do it. College Lifestyles™, in the spirit of the holiday season, brings you Eat This, Not That: Christmas Cookie edition.

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Eat Gingerbread People, Not Sugar Cookies

Gingerbread “men” (how about a few gingerbread co-eds?) contain an average of 114 calories per ounce, according to LIVESTRONG.com. They are a calorie-dense holiday dessert; in terms of carbohydrates, however, gingerbread cookies contain only 12 grams of sugar. According to “Diabetic Living,” sugar cookies contain 15 grams, making them the healthier choice of the two.

This is all calculated without icing and additional decorations, of course. Dedicate one genuine batch for decorating and leave the others plain to munch on for a snack.

Eat Peanut Butter Blossoms, Not Peanut Butter Chocolate Thumbprint Cookies

Grab a bag of HERSHEY’S® Kisses and the peanut butter jar: it’s time to bake an all-time holiday favorite. One peanut butter blossom cookie contains only 100 calories, according to Pilsbury.com, which is small in comparison to the 260 calories packed into a single peanut butter chocolate thumbprint cookie.

Thumbprint cookies often include icing, and other toppings, if you want to get fancy. Peanut butter blossoms are topped with a simple, standard-calorie kiss, and you can almost eat three of these and barely exceed the amount of calories in one thumbprint cookie.

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Eat Snickerdoodles, Not Coconut Macaroons

According to USDA SuperTracker, one medium snickerdoodle cookie contains 90 calories and only one gram of saturated fat. One coconut macaroon, however, contains a little less than 100 calories and three grams of saturated fat. There’s nothing wrong with consuming foods that contain a little fat, since our bodies need it to function properly. According to the American Heart Association, too much saturated fat, though, can raise the levels of cholesterol in our bodies. We make all the cholesterol we need in our blood, so anything we eat that contains cholesterol gives us more than we need to live off of.

Excess cholesterol can “break” your heart, and not in the way Santa did that year he didn’t get you the puppy you asked him for.

Amidst all this talk of healthier holiday treats, let’s not forget to enjoy ourselves. While gingerbread cookies and snickerdoodles might be healthier than sugar cookies and macaroons, there’s nothing wrong with a few cookies from our “not list” now and then. Some of these cookies only come around once a year, after all, and a smart co-ed wouldn’t think twice before grabbing a few before they’re gone!

Like what you’re reading? Check out more holiday-themed articles from CL:

Five “Frozen”-Inspired Treats

Four Christmas Carol-Inspired Cupcakes

Intern Kitchen: Homemade Gingerbread Bars

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Polyvore sets by Meg Dowell.

Intern Kitchen: Butternut Squash Soup

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Turkey, sweet potatoes, pumpkin pie … you would think now that Thanksgiving is over, your stomach might want a break from all that food. It turns out the holidays and delicious food go hand-in-hand, and by the time finals are over you’ll be so sleep-deprived and hungry you won’t even think of refusing a genuine home-cooked meal the second you stumble through the door.

College Lifestyles™ has the perfect recipe to help you stay well-fed and warm this season. Skip the snow-filled trip to Panera and venture through the homemade route instead.

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BUTTERNUT SQUASH SOUP

As temperatures drop and the holidays blow in, you’ll never grow weary of warm, filling dishes like stews and soups. Try this fresh, dietitian-approved soup to comfort you during finals, and bring the recipe home afterward to share with your family and friends over winter break.

Servings: 4

Prep time: 65 minutes

Ingredients

4 cups butternut squash, peeled, cubed and roasted

1/8 tsp. salt

1/8 tsp. cinnamon

1 large Honeycrisp apple, peeled, cored and cubed

½ large yellow onion, diced

1 tbsp. butter

½ tsp. curry powder

1/8 tsp. salt

3½ cups chicken broth

½ cup half-and-half

1 tsp. salt

1/8 tsp. cinnamon

Directions

Preheat oven to 425 F. Season peeled and cubed squash with salt and cinnamon; roast in oven 30 minutes.

In a large skillet over medium high heat, sauté apple and onion in butter with curry powder and 1/8 tsp. salt until softened, 10 minutes.

Add broth, half-and-half and roasted squash to the large skillet with apple and onion; bring to a boil. Reduce heat and simmer, uncovered, 20 minutes. Stir in 1 tsp. salt.

Transfer soup to blender or food processor, firmly secure lid and blend until soup is smooth and creamy.

(Recipe courtesy of Jan Dowell, MS, MHS, RD, CSSD.)

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Butternut squash soup has a thicker consistency than your usual chicken noodle or even tomato soups, so feel free to experiment with the amount of broth you use in your recipe if you’re in the mood for something thinner and lighter.

Squash is full of vitamin A, according to “Best Health,” which helps keep your bones healthy, especially in the winter when you’re likely to engage in less frequent physical activity. You don’t want to miss out on Christmas caroling or ice-skating because of a broken bone! Of course, a co-ed would need to eat a lot of soup every day to meet her daily vitamin requirements, but every little bit counts.

According to “World’s Healthiest Foods,” squash can also help regulate blood pressure. If a semester’s worth of studying has turned your stress levels up to a permanent high, even after finals, this soup might be exactly what you need to cool down … figuratively.

Stay tuned for more recipes from our Intern Kitchen.

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Polyvore sets by Meg Dowell.

Five Holiday Treats to Make and Give as Gifts

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Time sure is flying, co-eds! The holidays, and the end of the semester, are right around the corner.

While you’re home for Thanksgiving break next week, start thinking about what your roommates, professors and friends will need to keep their holiday sprits up while immersed in the inevitable pre-celebratory academic marathon known as finals week. The answer is, of course, food.

Homemade gifts are both cost-effective and classy, and when you make them edible, it’s a win-win for everyone. These holiday treats are simple to make and are easy to put together into your own edible goodie bags to hand out to your friends, and even your favorite instructors.

1. Yogurt-Covered Pretzels

While chocolate-covered pretzels are a holiday season favorite, mix it up a little this year and try dipping them in yogurt instead. Well, it’s more like a yogurt frosting, but you and your friends will love the fresh new taste. 

Yogurt, according to “Fitness Magazine,” contains the kind of bacteria that will keep your gut healthy, otherwise known as probiotics. Probiotics discourage harmful microorganisms from settling in your digestive system and making you sick. It can’t hurt to stock up on good bacteria to prepare your body for the ridiculous (and delicious) amount of food you’ll be eating over the next month. 

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2. Peppermint Bark

Save a few bucks on that grande peppermint mocha and try making a few batches of peppermint bark to add to your edible gift baskets instead. It’s a fabulous snack to munch on while studying for finals or packing up to head home for the holidays.

Peppermint has an impressive resume of health benefits. Both smelling and eating it have been proven to curb cravings, according to “The Huffington Post,” so when you and your roommates have had enough yogurt-covered pretzels, a piece of peppermint bark should keep you away from eating more. For now.

3. White Chocolate Fudge

If fudge is a seasonal treat for you, take advantage of the perfect opportunity to make and share it with those you love most. Do something new this season and try white chocolate fudge along with peanut butter chocolate, or any other flavor you can think of.

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4. Homemade Flavored Marshmallows

Tis the season for drinking copious amounts of hot chocolate, and if you’re going to make this drink part of your edible goodie bag, you might as well throw some marshmallows in there too. While you’re feeling creative, why not make your own? All you need is water, powdered gelatin, sugar, cornstarch, corn syrup and a few vanilla beans.

Looking for a recipe? We may have one on the upcoming CL holiday menu … wink, wink.

5. Caramel Apple Popcorn Bites

Rudolf, Frosty and even Ralphie are waiting for you. There’s no better study incentive than knowing you can relax and sit down with your family your first night home to watch your favorite holiday movies once finals are over. Prepare some popcorn ahead of time, and put a little twist on it, too.

According to “Organic Facts,” popcorn contains high amounts of fiber. Even if you end up eating half the popcorn before finishing your recipe, your digestive system certainly won’t be complaining. Drizzle a little caramel on top and you’re in for a salty, sweet treat.

Stick your edible gifts in a jar, tie it with a bow and your holiday “shopping” is all done. Black Friday madness averted.

Take care of yourself, your family, close friends and hungry professors this holiday season. Holiday baking is the ideal way to productively procrastinate on studying, and everyone knows the best group study sessions involve fudge, right? Well they do now.

For more holiday preparation tips, check out the articles below.

Five Ways to Give Back this Holiday Season

Guy Talk: Your First Holiday Together

 

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Polyvore sets by Meg Dowell.

Three Steps to Achieving Your Food and Fitness Goals

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At some point in your college career, you will find yourself standing at a fork in the road. This decision could change the course of your entire young adult life. Choose the road less traveled by, or follow the crowd. It’s up to you.

So what will it be: side salad or cheese fries?

Setting goals, especially when it comes to taking care of our own bodies, is hard. Following through with those goals is even more of a challenge. The good news is, the choice to travel down the road to optimal health begins with the decision to give balanced food and fitness habits a chance. Who knows? It might be easier than you think.

Whether you want to eat more fruits and vegetables, lose weight or change your habits to feel more comfortable in your own skin, College Lifestyles™ has a few tips to help you set and achieve your food and fitness-related goals.

1. Define larger goals, then divide them into smaller ones.

Mayo Clinic refers to these as long- and short-term goals. This type of breakdown can help you maintain day-to-day focus on behavior change even if your “master” goal is a bit further off in the distance.

Separating your ambitions into smaller sections of a larger map helps keep your eyes focused on your destination while giving you sign posts to follow along the way.

Saying, “I want to eat all five food groups in at least one meal a day” is a fabulous start. It’s a goal that is both specific and attainable. However, you still might need to work your way up to an ambition like this, especially if you rarely eat dairy, or aren’t a fan of raw vegetables.

Instead, make it a goal to eat all five food groups throughout an entire three-meal, two-snack day, twice a week. For a slow and steady fitness startup, pick a few days per week to spend a little time exploring your local gym.

2. Hold yourself accountable for every step you take.

If you haven’t figured it out already, college is busy. You, as well as all your friends, your RA and even your roommates and sorority sisters, will learn to balance social and academic life as you progress through your higher educations. The one downside to this becomes apparent when you have your heart set on working toward a goal and need an accountability partner to get there.

In some cases, you’ll have a friend or significant other who can step into this accountability role and stick with you the whole way through. A much more reliable method, though, is finding a way to take charge of your own accountability.

Activities such as journaling or keeping a private blog are excellent ways to both keep track of your progress and evaluate whether the daily actions you’re taking are working for you.

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Five Recipes “Gone Greek”

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Nothing compares to enjoying a homemade meal with people you love.

Perhaps one of the most rewarding privileges that comes with pledging a sorority is gaining an entire group of girls who consider you part of their fabulous Greek family. Your sisters become your study buddies, your workout pals and your best friends for life.

Eating together is often a necessity, especially living in the same house with one shared kitchen. Preparing meals together, on the other hand, can be both fun and rewarding when sisters share healthy, easy-to-prepare recipes with one another.

College Lifestyles™ has “Greek-ified” some of our favorite recipes, simplifying the ingredients and making them easy to share with large groups. You and your sisters won’t be able to resist these tiny, tasty treats. 

Polyvore set by Meg Dowell.

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Intern Kitchen: Healthy Pumpkin Bread

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It’s the time of year when all poised pumpkin lovers’ dreams come true.

Pumpkin is actually good for you, in addition to its intriguing taste. A member of the squash family, the pumpkin contains vitamin A for good eyesight, is full of carotenoids for healthy skin and can help boost the immune system, according to an article in “The Huffington Post.”

If you’re growing weary of the season’s usual pumpkin-flavored delights, real or artificial, College Lifestyles™ has a recipe you won’t get bored with easily. If you can’t get enough of the pumpkin craze, have a slice of this right along with your pumpkin spice latte. We won’t judge.

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HEALTHY PUMPKIN BREAD

Get ready to raid the spice aisle at your campus’s local supermarket (or mom’s spice rack over Thanksgiving). This healthy and delicious bread can serve as one slice of a well-rounded breakfast, a small afternoon snack or a healthy dessert after dinner.

Servings: 2 loaves

Prep time: 50 minutes

Ingredients

3 cups sugar

1 cup vegetable oil

4 eggs, lightly beaten

16 oz. canned pumpkin, unsweetened

3 cups whole wheat flour

2 tsp. salt

2 tsp. baking soda

1 tsp. baking powder

1 tsp. ground nutmeg

1 tsp. allspice

1 tsp. ground cinnamon

½ tsp. cloves

Directions

Preheat oven to 350 F. Butter or spray two 9×5 loaf pans.

In a bowl, stir together sugar and oil; stir in eggs and canned pumpkin to form a wet mixture.

In a separate bowl, combine flour, salt, baking soda, baking powder, nutmeg, allspice, cinnamon and cloves.

In wet mixture, fold in dry ingredients and 2/3 cup water, alternating.

Divide the batter evenly and pour into loaf pans. Bake in oven for 30 minutes, or until a cake tester comes out clean.

Remove from pans and let cool before serving.

(Recipe adapted from Food Network.)

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Since this recipe yields two loaves, you can share with your fellow apartment dwellers, dorm mates, sorority sisters or even students and professors in your classes and still have an entire loaf left over for yourself.

There are enough variations of this recipe to yield a different loaf of pumpkin bread each time you make it. Add walnuts for some added protein in your breakfast or chocolate chips to boost its dessert credibility. You can even hold a mini contest among your circle of friends or in your sorority house to see who can bake the tastiest loaf.

With all the fabulous pumpkin recipes out there, this one’s bound to make your top 10.

What’s your favorite pumpkin recipe this season? Tweet @collegelifestyl or snap a photo and tag @collegelifestyl on Instagram!

Still hungry? More fall recipes are just a click away.

Intern Kitchen: Homemade Halloween Candy

Five Fall Crockpot Recipes

Intern Kitchen: Homemade Pumpkin Spice Latte

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Image courtesy of Meg Dowell.

Image courtesy of graur codrin / FreeDigitalPhotos.net.

Image courtesy of rakratchada torsap / FreeDigitalPhotos.net.

Image courtesy of m_bartosch / FreeDigitalPhotos.net.

Four Reasons You Might Gain the Freshman 15 that Have Nothing to Do with Food

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College is a life-changing experience. It lures us out of our comfort zones, forces us to make our own decisions and gives us the opportunity to take charge of our young adult lives.

Change allows us to discover who we are and who we want to be. If you want to develop healthy habits as a first-time college student, unnecessary weight gain might not be on your to-do list. Many factors contribute to weight gain, whether it’s a little or more than you and your favorite pair of yoga pants signed up for. Food, while a major component, might not always be the main reason.

You could be eating all your food groups, in reasonable portions, and still notice the kind of physical changes you didn’t want to see this year. College Lifestyles™ has put together a list of questions to ask yourself to better evaluate why the freshman 15 might sneak up on you unannounced.

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Am I sleeping enough?

Sleep deprivation is a silent bully. It’s easy to get caught up in a project, crawl into bed around 3 a.m. and wake up to your alarm at five to make it to the gym before all the treadmills are taken. This can become a normal routine, and not a healthy one, either.

Lack of sleep can affect your relationships, your ability to think clearly and your overall health. According to an article published in “USA Today,” sleep deprivation increases hunger and decreases the ability to feel full. We are also less likely to engage in physical activity.

Make sleep a part of your daily routine so it remains a habit and doesn’t become a last resort.

Am I managing stress?

Stress, according to Mayo Clinic, can cause us to eat more frequently and choose to eat food higher in calories. Arm yourself with the right tools to turn stress into positive energy. The American Heart Association reminds us that small daily stressors are everywhere, but active relaxation is the antidote. Calming both your mind and your body is essential to dealing with the stress of school, work, relationships and finances.

Block out time in your day specifically for relaxing. Even if you don’t stress easily, a nonstop marathon of classes, club meetings and study sessions can leave anyone feeling drained by the end of the day. Take a deep breath, literally, and keep your chin up, figuratively.

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Am I lonely?

Even halfway through the semester, adjusting to college isn’t always easy. You’ve gone from navigating a familiar place with people around your friend circle to a completely unfamiliar environment full of people you’ve never met before. It’s going to feel lonely at points, and you’re probably going to want to eat a lot of Cheetos.

Mayo Clinic sites loneliness as a common reason for unexplained weight gain. Feelings of loneliness, much like feelings of sadness, can lead us to search out distractions to cope with the emotions overwhelming us. Food, possibly Cheetos, may be your distraction.

Share that bag of Cheetos with someone new. Don’t be afraid to introduce yourself to new people, especially those in your classes. Some of your classmates might become good study buddies, fitness pals or even future roommates.

Am I exercising?

It’s easier to say you’re going to stick to a new fitness routine than it is to follow through, but knowing why you should exercise will motivate you to get out there and go for it. According to ChooseMyPlate.gov, regular physical activity helps us feel better about ourselves, meet new people and can even help us sleep better. Try these on-campus workouts to stay active despite your crammed schedule.

Choosing when and where you eat, sleep, study, exercise and socialize is a new and sometimes overwhelming daily task. It’s a change you’ll appreciate, though, by the time you’re ready to graduate and explore the real world. Once you learn the best way to balance out the various areas of your life, you’ll feel more confident in each choice you make.

This is your chance to live the life you’ve always wanted. Live it strong. Live it healthy. And, as always, live it classy.

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Polyvore sets by Meg Dowell.

CL Interviews: “The GlimmerGlass” Editor-in-Chief Destiny K. Mitchell

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What does it take to be a journalist? Pursuing a career in this well-rounded field requires bravery, spontaneity and dedication, all traits one hard-working co-ed showed when she accepted a leadership position she hadn’t originally planned on running for.

Destiny K. Mitchell, 20, is a Chicago native who spends nine months out of each year at Olivet Nazarene University in Bourbonnais, Illinois. Majoring in multimedia studies with a concentration in journalism, she is the newest addition to a long history of editors for the university’s student newspaper, “The GlimmerGlass.”

College Lifestyles™ sat down with this classy campus leader to talk about her new position at ONU, her role on Associated Student Council (ASC) and her professional goals for the future.

College Lifestyles™: How long did you work for “The GlimmerGlass” before being elected EIC?

Destiny K. Mitchell: I first became involved with “The GlimmerGlass” in the spring of 2012. I wasn’t well equipped for the responsibilities of working for [a] publication, so I was absent from the staff for the next school year. I rejoined in the fall of 2013, and that year went much more smoothly. So I worked a total of three semesters before being promoted to my position.

CL: How did the process of running for editor work at ONU?

DKM: Typically, after being a section editor for either [the] news, life, opinion or sports [sections] for a full year, a staff member would choose to run for the editor position. This involves a written application and a series of formal interviews with the administration that governs ASC. I actually didn’t qualify to become Editor-in-Chief based on these procedures, but after the original candidate dropped out, I was asked by the former editor and the paper’s advisor to come into the position.

CL: Do you have a favorite article you’ve written for GG in the past? Tell us about it.

DKM: In the spring of 2014, I reported on the sessions lectured by psychologist and sex researcher Dr. Mark Yarhouse. I am very interested in the topics of sexuality and the church and how those two worlds collide, so it was very refreshing to hear someone who was not only interested in the same topics, but didn’t claim to have any or all answers as to how sexuality does or should function. I also just collaborated with my editorial board on a think piece about pornography and gender-izing sexuality, which was great to be able to write.

CL: What do you plan to accomplish as editor this year?

DKM: I want the student body to have more presence in the paper. I want them to be able to open the pages of “The GlimmerGlass”and see a reflection of themselves, their school, their community and their culture. On the flip side, I would also like for all of my staff to feel as though they are leaving their mark on the paper, as opposed to just going through the motions of their roles and responsibilities. I hope that they can create content that will become a part of their legacy.

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How to Get Enough Sleep This Semester

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“You can sleep when you’re dead.”

Has anyone heard that line before? Sleep is supposed to be our friend, not our foe. Yet a 2011 study out of the University of Cincinnati found that college students do not have a good relationship with sleep. Only 24 percent of students surveyed about their sleep habits got at least seven hours of sleep per night.

Are you part of the large percentage of college students who aren’t getting enough sleep? Rest easy. We’re here to help.

We’ve told you what can happen if you don’t sleep enough. A few College Lifestyles™ interns are here to show you five things you can do to get more frequent, “extended nightly naps.”

Do your homework sooner rather than later.

“I’ve planned out my schedule to have a few hour-long breaks in between classes. That way, I have time to get homework done during the day rather than staying up all night finishing it before school.” – Chelsea Dreher, senior, West Chester University

“If I know I have an exam on Monday, I choose one night of the weekend that I will stay in and spend all day/night studying so I don’t have to pull an all-nighter on Sunday.” – Kat Anthony, junior, University of Florida

Procrastination often leads to staying up late to finish a project or studying for a test. One way to avoid sleep deprivation is to get your work done as soon as possible.

Put homework first so getting enough sleep is a feasible feat, not an unattainable dream.

Sleep on a schedule.

“I start my day at 8 a.m. every day, so I make sure I get to bed at 12 for my full eight hours! … I try very hard to not let schoolwork or other things rob me of my sleep – getting a full night’s rest is important for mental and physical health.” – Elissa Salamy, junior, Hofstra University

Getting a good night’s sleep isn’t always a matter of how many hours you sleep. According to Mayo Clinic, one key ingredient to a sleep-filled night is to keep your sleeping patterns on a strict schedule. This helps regulate your sleep-wake cycle, and eventually, leads to better sleep overall.

Like Salamy, make it a goal to establish a “cutoff time,” a time of night you’ll go to bed, even if you think you’re not tired or don’t have time to sleep.

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Five Ways to Spend Less on Coffee This Fall

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“Let’s meet for coffee.”

“Don’t talk to me yet. I need at least 12 ounces of coffee first.”

“If I win this bet, you owe me coffee.”

Whether you’re a caffeine enthusiast or not, most co-eds will admit that coffee is a large part of modern campus culture. You can’t turn a corner without seeing someone carrying a travel mug or Starbucks cup.

You will have at least one friend who routinely insists on meeting at the closest coffee shop, or can’t hold an early morning conversation without coffee. Or maybe you’re that friend. College is an absolute blast, and no one is here to tell you coffee is off-limits. Think about it, though: do you really want to spend extra cash on something you love/need when you don’t have to?

College Lifestyles™ interns have some smart advice for co-eds who want to take advantage of their campus coffee options, but don’t want to put unnecessary dents in their budgets.

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Learn your options on campus.

“Instead of Starbucks or other major chains, get your coffee from a [convenience] store or gas station. At WVU, there’s a little store in our student union. They have great coffee, and it’s $.99.” - Jacquie Brooks, senior, West Virginia University

“Skip the Starbucks and find some other options! At SU, we have a student-run coffee shop that sells organic, fair-trade coffee for less than a dollar.” - AbbyLeigh Charbonneau, junior, Syracuse University

“At my school, you can use your prepaid meals in your meal plan to purchase coffee at the Starbucks on campus. If something like this is available to you, try planning out your meals for the upcoming week so you can get coffee with a ‘meal’ to avoid spending the extra cash.” - Chelsea Dreher, senior, West Chester University

Whether your campus has a unique caffeine hot spot or an accommodating meal plan, most colleges and universities give their students options when it comes to coffee. Ask an upperclassman,  student worker or your RA what your best options are for cheaper coffee that tastes fabulous, too.

Get a refill.

“Invest in a refillable cup! You can usually buy them at your coffee place and request they fill your coffee in it. Sometimes they charge less per cup if you already have it.” - Megan DiTrolio, junior, Johns Hopkins University

Many coffee shops let you buy a refillable cup, especially convenient when that’s the spot you’ve chosen as your designated study zone for the afternoon. Ask a barista to fill you in on the options … as they’re filling your cup, of course.

Invest in a new flavor.

“Instead of getting the fancier, more expensive drink, get flavored coffee. It’s usually a few dollars cheaper.” - Alli Heitzenrater, Penn State alumna

Making coffee in your dorm room or apartment can sometimes prove more convenient than buying on campus, especially in terms of your budget. Buying flavored coffee will save you more money than you realize, and after awhile, you may even prefer your own coffee over the stuff you used to buy on campus.

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Get creative with your caffeine.

“When I make coffee at my apartment, I always have leftover coffee in the pot and it gets cold, so instead of tossing it, I pour it over ice for a mid-morning or mid-afternoon iced coffee.” - Kelsey Welke, senior, University of Wisconsin-Whitewater

There’s no need to dump out cold coffee, especially if it’s coffee from that morning. Grab a cup and a few ice cubes and enjoy a free homemade iced latte.

Download your ticket to free coffee.

“Many chain coffee shops have an app with deals and coupons. Also the more you use the app, the more money you can save by getting free drinks and upgrades!” - Allexie Boydman, senior, Rutgers University

Check out your favorite coffee chain’s website to see if there’s an app available for download that will give you access to coupons and other discounts to meet your caffeine needs. Sometimes, adding your name to an email list works the same way.

Coffee, no matter your reason for drinking it, doesn’t have to drain your savings. It’s worth the money, but that doesn’t mean you have to spend more than necessary. Save that cash for the next time you lose a bet.

How do you save money on coffee? Tweet us @collegelifestyl with your best tips! 

Want more healthy advice from CL? Visit our health section.

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Polyvore sets by Meg Dowell.

Intern Kitchen: Vegetarian Spinach Wrap

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”So what do vegetarians eat, anyway?”

That depends on what type of vegetarian you’re talking to. According to “Vegetarian Nation,” there are multiple “levels” of vegetarianism. Some vegetarians don’t eat eggs. Some cut out animal products altogether. One thing all types of vegetarians have in common, though, is their choice to go meatless.

Veggie salads, soups and soy-based products are a vegetarian’s best friend. Even wraps can make the “vegetarian-approved” list.

How can you have a wrap without turkey or chicken? College Lifestyles™ has the answer. And no, it’s not tofu. 

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VEGETARIAN SPINACH WRAP

A sandwich without meat can still be a sandwich. The same way you can substitute meat with beans in many Mexican dishes, there are plenty of ingredients at your local grocery store or even in your campus dining hall that can make up a wrap suited for any modern meatless lifestyle.

Servings: 1 wrap

Prep time: 5 minutes

Ingredients

1 slice flatbread or tortilla

1 tbsp. hummus, plain or flavored

½ cup shredded Cheddar or Parmesan cheese

1 cup spinach leaves

2-3 sweet or dill pickle slices

Directions

Lay flatbread or tortilla out on a plate. With a knife, spread hummus over top surface of the flatbread.

Add cheese, spinach and pickle slices on top of half the flatbread.

Lift edge of the flatbread containing ingredients and fold over half of wrap, pressing down and making sure all ingredients are secured tightly between top and bottom of the flatbread.

Once half the flatbread is folded over, tightly roll up the rest of the wrap. With the same knife as before, cut wrap in half diagonally and serve.

(College Lifestyles™ original recipe.)

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How you fill your wrap is up to you. The most important step in creating a wrap that’s essentially mess-free is to include enough ingredients to hold it together. The key to a meatless wrap, however, is to substitute as much protein as you can squeeze into a single sandwich.

According to the Vegetarian Resource Group, those who lead vegetarian lifestyles can easily meet their recommended daily amount of protein as long as they include a variety of foods in their diet. According to ChooseMyPlate.gov, young adult co-eds should consume five and a half ounces of protein per day. Experiment with your ingredients!

Hummus and cheese serve as the main sources of protein in this wrap. You could also use cottage cheese in place of hummus if you’re looking for a slightly different texture in your quick and easy lunch. For more flavor and fill, add a few peppers, a little tomato or a variety of green vegetables. Think salad inside a wrap instead of a bowl.

This is a fabulous recipe to pass on to your vegetarian friends. Even meat lovers can enjoy a much lighter version of a quick and simple lunch option. We challenge you to put this tasty dish on your menu this week: try a meatless Monday!

Our virtual kitchen is always open! Check out more Intern Kitchen favorites to try this fall:

Intern Kitchen: Homemade Flatbread

Intern Kitchen: Easy Coffee Cake

Intern Kitchen: Five-Minute Fruit Salad

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Images courtesy of Meg Dowell.

Intern Kitchen: Homemade Bruschetta

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Imagine a get-together with a large group of friends or sorority sisters without food. Even if you’re in a large crowd full of people you know, standing around and chatting just isn’t the same without a plate of party appetizers in hand.

Planning a genuine mixer is a team effort, which means someone has to take charge of the menu. If your club president, roommate or sorority sister suggests everyone should bring their own appetizer to share, get creative. Impress your friends with something delicious. While you’re at it, you might as well make it healthy, too.

Not a natural in the kitchen? That’s what we’re here for. College Lifestyles™ has a new recipe perfect for your next get-together with the cool kids on campus.

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HOMEMADE BRUSCHETTA

A tasty alternative to typical college mixer food, this recipe yields the same satisfying crunch as a handful of potato chips. It’s like portion-controlled pizza, giving you a similar texture and taste, with a surprisingly healthy twist.

Servings: 24

Prep time: 15 minutes

Ingredients

24 plum tomatoes, diced

¾ cup shredded Parmesan cheese

6 cloves garlic, minced

1 cup fresh basil leaves, chopped

3 tbsp. Balsamic vinegar

1 tbsp. olive oil

¾ tsp. kosher salt

¾ tsp. ground black pepper

3 loaves French bread, toasted and sliced

Directions

In a medium bowl, mix together tomatoes, cheese, garlic and basil leaves.

Mix in vinegar, olive oil and salt and pepper.

Spread on toasted bread slices and serve.

(College Lifestyles™ original recipe.)

Especially if you’re planning on carrying the bruschetta from your kitchen to the party scene, spoon it into a small bowl, place that bowl in the middle of a plate and spread the French bread slices around it before covering. Don’t forget a knife or spoon so guests can spread the bruschetta on top of a few bread slices.

Don’t have a big enough plate? Use a pizza pan! The hungry co-eds and gents in the room won’t even know the difference.

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What makes this recipe the ultimate pizza substitute? Not only is it cost-effective when compared to ordering multiple large pizzas from Papa John’s, it’s also a dish composed of fresh ingredients. Fresh vegetables are naturally low in calories and fat, according to ChooseMyPlate.gov. Sauces, such as pizza sauce, may increase these amounts.

This recipe only adds small amounts of oil and sodium to the entire dish compared to larger amounts of salt and fat in many canned sauces, making each serving almost as healthy as you can get when it comes to party snacks.

Next time you or someone you know is planning a mixer or campus-wide event, visit our Health section for inspiration. Sometimes our favorite foods have healthy alternatives that are just as easy to make as the original recipe.

There’s more where that came from! Head on over to our virtual kitchen for more recipes you’ll want to bookmark ASAP.

Intern Kitchen: Homemade Pumpkin Spice Latte

Intern Kitchen: Homemade Soft Pretzels

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Images courtesy of Meg Dowell.

CL Interviews: Classy Dietetics Major Anouk Breuker

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How many dietetics majors do you know? How many dietetics majors do you know who can also speak multiple languages and balance a second major on top of another science-based degree?

Anouk Breuker, 22, is a senior dietetics and exercise science major at Olivet Nazarene University this fall. Born in Manteno, Illinois and raised for eight years outside the U.S., this classy co-ed is both well-rounded and well on her way to a successful post-graduate career.

We sat down with Breuker to learn more about her passions, her goals and, obviously, to talk about food.

College Lifestyles™: You’re double majoring in two sciences. What motivated you to pursue both degrees as an undergrad?

Anouk Breuker: Well, I started off with just exercise science as my major. But after my sophomore year and after taking a nutrition class, I became really interested in adding dietetics as my second major. While there weren’t a whole lot of overlapping classes, other than a few sciences, I discovered I had a huge passion for both subjects, and the pairing of the two just made so much sense!

CL: Do you favor one over the other?

AB: I really do love both majors because they complement each other so well, and the more I learn about both, the more I am convinced that it is almost the ideal combination. What you fuel your body with is directly related to how the body performs and feels. Your development as a child, your success as an athlete, even the healing of an injury or wound, or treating certain disease states can really be most effective when a healthy and personalized diet is involved. All that to say I love and am very passionate about both. I will say that the dietetics classes were a bit more challenging and demanding. But I found, in the end, I actually enjoyed that about them.

CL: What’s your pet peeve?

AB: This may not come as a surprise, but: diet fads. That, and cleanses. Personally I believe that anything that promises an abnormal but super quick fix for your body, but cuts out major nutrients, isn’t healthy and ultimately doesn’t give you the results you want.  Please do your research before you just start eating lemon peel and anchovies for a month (no clue if this is an actual existing cleanse, but if it is… oh boy).  Also, when doing this research, please avoid articles that use vague phrases like “scientists say” or “new studies have found” without listing any sources (also a pet peeve). Know who the scientist is, what their credentials are, where they were published and what the actual results were. Then you can come tell me how much the anchovies-lemon cleanse is the best thing for you.

CL: You’re graduating in May 2015! What are you looking forward to this final school year?

AB: I’m looking forward to planning my future, really. Since I’m a dietetics major, the dream would be to get into an internship and go to grad school. I’m really looking forward to getting a clearer picture of what my future is going to look like. But I have this feeling it’s going to surprise me in the end. For now I’ll try my best and trust that God has a plan for where He wants me.

CL: Tell us about your professional career goals.

AB: You know, I’m honestly still trying to figure it out myself. One goal is to become [a registered dietitian], but as to where and in what particular area, I’m still unsure. Obviously, I would love to find something that incorporates both physical fitness and diet. I also have this passion for bringing better nutrition and nutrition knowledge to low income areas, and addressing the issue of food deserts, so I’d love to somehow incorporate that. Or even pediatrics. I love to work with kids. I’m obviously still a little all over the place.

CL: What’s the most fascinating thing you’ve learned in your nutrition classes?

AB: Wow, there are many things I found fascinating. Last year I took a community nutrition class in which we learned about prenatal nutrition as well as nutrition in infancy and throughout development. I loved learning about all of that.

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Three Things that Happen When You Don’t Get Enough Sleep

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It’s finally the weekend, and you’re ready to catch up on everything you missed on social media this week, not to mention answering a few emails, checking in with your parents and sleeping until you can’t sleep anymore.

Except … you sort of have a ton of homework due Monday and you want to get a head start on studying for your first test. Your roommate invited you out for pizza with some of the soccer team, so maybe you’ll hang with them tonight. Nah, you don’t need more sleep this weekend after all. Right?

College Lifestyles™ doesn’t have to TELL you getting enough sleep is important if you want to do well in school this semester, in all areas of life, not just your classes. No, like the well-rounded, smart co-eds we are, we’ve found evidence that speaks entirely for itself.

The truth comes out: what REALLY happens when you don’t make regular sleep a priority?

Your brain stops working even when you don’t.

You’ve decided to work on some of that homework due  Monday before going out tonight. Only 20 minutes in, you feel like you’ve had your head in a book for hours. Why can’t you think straight? Sleep deprivation may have everything to do with it.

According to Christy Matta, M.A., depriving your body of adequate sleep can weaken your ability to respond appropriately to stress, decrease concentration and impair creativity. As a co-ed striving for collegiate success, it’s important to be able to regulate these factors on a daily basis.

You eat more than you mean to.

Lack of sleep can also be associated with weight gain, according to Healthysleep.med. Think about what happens once you’ve convinced yourself you’re going to pull an all-nighter after your outing to finish that paper you procrastinated on. The plus side: you get the paper done, and you might get a pretty decent grade on it, too. The downside: you likely keep yourself awake by eating or drinking an energy drink or two.

Not having gone to bed, your first instinct when you get to the dining hall for breakfast is to eat, because when you’re exhausted, comfort food, like when you’re upset, can make you feel better in the moment.

Your social life suffers.

At breakfast, your roommate nags you about leaving dinner early last night to work on homework. Exhausted, you find yourself snapping at her without really meaning to, and she’s genuinely hurt by your response.

That’s right; your lack of sleep affects other people, too.

While doing well in your classes and eating well balanced meals are important in college, so are relationships. Sleep deprivation affects more than your relationships with your significant other, parents or roommate, though. “The Huffington Post” also points to a disabled ability to form new relationships as a side effect of sleep deprivation.

Social activities are a large contributor to a positive college experience, and if you’re too tired and irritable to be able to make friends, or even form a beneficial mentoring relationship with a professor or supervisor, you’ll find yourself at a major disadvantage when it’s time to apply for a job or graduate school and you need letters of recommendation.

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Five Steps to Mastering Healthy Eating in College

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Gaining the infamous freshman 15 is likely on your reverse college bucket list: things not to do before you graduate. Yet adjusting to college can mean taking advantage of all the options the dining hall and campus restaurants have to offer … maybe a little too often.

There is a way to make smart food choices on your campus. Actually, there are many ways to take charge of your health your first year living away from home. College Lifestyles™ highlights five steps to master healthy eating this fall.

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 Step 1: Think quality instead of quantity.

Sometimes we feel proud of ourselves for eating larger portions of healthier foods, or smaller portions of less healthy meals. Amount doesn’t matter as much in the nutritional universe as the ingredients involved.

The Academy of Nutrition and Dietetics (AND) states we should measure the quality of the foods we eat based on how nutritious they are, not by separating them into ”good” and ”bad” food categories. Someone could eat only large amounts of foods lower in calories and not get the vitamins they need.

Try your best to eat as many fruits and vegetables as you do meat, potatoes and chocolate. Eating everything in moderation isn’t just a saying.

 

Step 2: Learn what “eating in moderation” really means.

You made yourself a salad for dinner? Congratulations! A little lettuce, tomato, croutons and … oh, is that bacon, and a half gallon of Ranch dressing? Okay, let’s discuss the “anything in moderation” phrase for a minute.

In an article on FoodNetwork.com, Kerri-Ann Jennings, MS, RD, noted that while ‘eating in moderation’ can mean many different things to different people, eating foods such as fruits and vegetables more frequently, and foods higher in sugar and sodium a little less frequently, is the key to a healthy eating routine.

Rather than celebrating the birth of a well-rounded salad with a little too much dressing on top, start with a small bowl, and spinach and lettuce as your salad base. Add small amounts of ingredients like bacon bits, cheese and dressing as you move down the salad bar. If you sit down with your friends and start eating, you may not even notice the difference in portion size. Plus you’ll have room for more filling entrees instead of filling up on salad.

Step 3: Play with your food.

Yes, we know mom and dad always said not to. You’re a young adult now; use that freedom to experiment with recipes. Only your kitchenette utensils, and maybe your roommate, will judge you if you burn the lasagna.

Instead of exhausting valuable time searching the Internet for new “’healthy” recipes, ask your parents to email a few recipes from home you’ve eaten a thousand times. Take those recipes and modify them; use a different type of cheese, less butter, maybe more vegetables. Many recipes can be made healthier by adapting just a few ingredients.

Focus on foods you already love and find healthy alternatives, even if it’s a pizza made from scratch instead of pulling it out of a box.

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Step 4: Dine in more; order out less.

Believe it or not, preparing your own food in your own space makes healthy eating much simpler than calling up the pizza place closest to campus.

According to ChooseMyPlate.gov, those who cook at home are more likely to make healthier choices. Let’s stick with our pizza example. It’s Friday night, you missed lunch because you had to finish a test, and you’re hungry. Your first instinct will be to order a medium pizza with extra cheese, stuffed crust and sausage. When it finally arrives, there’s no reason why you shouldn’t eat half of it before your body realizes it’s full.

Now let’s pretend you planned ahead while grocery shopping last week and have all the ingredients you would need to make your own individual-sized pizza. Taking the time to make your own dinner, with the freedom to add whatever ingredients you want, you are much more likely to craft a healthier homemade pizza than the one that would have come out of that soggy cardboard box.

Sep 5: Balance healthy habits with well-deserved rewards.

You’ll make yourself miserable if you limit yourself to only eating certain foods and create a “do not eat” list for everything else. What if your favorite food is chocolate ice cream? It doesn’t take a nutrition expert to know chocolate ice cream is not one of the five food groups. Don’t deprive yourself of your favorite food. Reward yourself with it.

When do you reward yourself for a job well done? Anytime you want! Made it to class on time? Ice cream. Pulled off a B on that test you almost forgot about? Ice cream. Chose a turkey wrap instead of a double bacon cheeseburger for lunch? ICE CREAM.

Keep your diet in balance; the most effective diet, after all, is a moderate amount of all types of foods. Eat chocolate ice cream often, one reasonably sized scoop at a time, as long as you’re dedicating your other calories to foods that provide healthy amounts of protein, carbs and the healthy kinds of fats.

Eating healthy, even as a college student, is easier than you think. If any upperclassmen at your university have told you eating healthy on campus is impossible, now’s your chance to show them what you’ve learned. All it takes is a tablespoon of determination, two teaspoons of discovery and one small pinch of creativity.

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Polyvore sets by Meg Dowell.

CL’s Fall 2014 Health/Fitness/Nutrition Team: Falling in Love with Health

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Finding health, fitness and nutrition advice online that’s accurate, helpful and relevant to the classy co-ed isn’t as easily accessible … unless you’re a faithful follower of College Lifestyles™.

Each semester, CL’s Health/Fitness/Nutrition team brings you health tips and tricks you can follow and recipes you can make while away at college with roommates, sorority sisters and acquaintances who just happen to love food.

This fall, our team has three goals:

  • to promote health, fitness and nutrition for all co-eds,
  • to incorporate as much original College Lifestyles™ content into our recipes as possible;
  • to use our creative voices to influence readers to ‘fall in love’ with the foods they prepare and consume while away at school.

Read on to meet the Health/Fitness/Nutrition team members who will make these goals come to life.

Kaila Proulx, Writer

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School: Canisius College

Major: Political science

Favorite food: ANY seafood, or roasted kabocha squash.

Coffee or tea: TEA! Though I do like a coffee to get me through my work shifts.

Physical activity is: Meant to be fun, not forced. Strive to incorporate movement naturally into your day instead of … activities that you don’t really enjoy. 

Check out this article for more classy fitness tips.

Elissa Salamy, Writer

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School: Hofstra University

Major: Journalism

Favorite food: I love … breakfast sandwiches.

Coffee or tea: Tea!

Physical activity is: How I keep my mind and my body healthy and happy.

Do you love breakfast sandwiches, too? Check out this fabulous recipe.

Meg Dowell, Editor

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School: Olivet Nazarene University alumna

Major: Dietetics

Favorite food: Is coffee food?

Coffee or tea: This is a though one. I’m going to have to go with coffee.

Physical activity is: My time to relax, reflect and refresh.

If you and coffee go together like PB&J, this article is for you.

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