Delicious Dorm Snacking for the Kitchen-less

When school starts and stress rises it’s easy to get swept up in late night junk food.  While the occasional late night study group pizza is okay, it can be pretty detrimental to your health if made into a habit.  I understand that when you’re in a pinch it can be hard to make the right choices, especially when the right choices aren’t as easy to grab as chips out of the vending machine.  So what’s a co-ed to do?  Get savvy with your snacking!

When it comes to buying snacks for your dorm, the most important place to look is the ingredient list.  Packaged foods are often chockfull of added fats and sugars, not to mention a whole host of other preservatives!  Still, it is possible that with a little ingenuity and a touch of forethought, you can have healthy snacks on hand for an in-room pick me up!

Your Delicious Dorm Snack List

1. Shake up some trail mix

Everyone likes their trail mix a little bit different—some people like a hint of sweetness, others prefer it salty.  So here’s a list of ingredients to pick up that will allow you to mix up your own!

-Nuts: look for almonds, sunflower seeds, flax seeds, and cashews

*TIP: Look for the words “raw” or “dry roasted”.  Also, nuts often have a ton of added salt, so try to find unsalted nuts. Or, if you like them salty and are mixing types of nuts choose one with salt and one without!

-Dried Fruit: blueberries, cherries, raisins, goji berries, apricots, strawberries, apples, shredded coconut (unsweetened)

*TIP: Dried fruit is naturally very sweet but many companies add sweeteners to their fruit—look for brands that are unsweetened!

-Dark Chocolate: the higher the percentage of cocoa the better!

*TIP: Break up a bar of dark chocolate into tiny pieces for a sweet surprise and an added energy boost from the caffeine in extra dark chocolate.

-Dry Cereal

*TIP: Dry cereal adds great texture! But try to choose one without too much added sugar—like Cheerios!

Remember, although trail mix is a healthy choice, it’s only healthy in moderation, like most foods.   Nuts provide healthy fats but they are high in calories.  Don’t be afraid of them though!  Just portion out a small handful of trail mix and you’re good to go!

2. Popcorn

Popcorn can be a great choice—if you know what to choose.  Look for small snack size bags or ones with less butter.  If you don’t have access to a microwave try to choose bags of pre-popped popcorn that say “Air popped”!  This means they have WAY less fat than other brands.  Plus, popcorn is a great snack to share!

3. Oatmeal

Small packages of instant oatmeal are a great way to get a filling, healthy breakfast or snack.  Go for plain oatmeal and add some cinnamon or sliced banana to cut back on the sugar that the flavored oatmeal adds but still have all the flavor! Plus, hot food will leave you feeling more satisfied!

4. Fruit

Fruit is a great choice for your dorm room! Apples, bananas, and oranges all keep well.  Smear a little peanut butter (look for brands without added sugars or hydrogenated oils) on an apple or banana and you’re good to go!  Just don’t buy too much fruit at one time or you run the risk of it going bad before you can eat it all!

5. Applesauce

Individual applesauce cups are proportioned, easy, simple, and delicious.  Opt for the “no sugar added” option to shave off a few extra calories.  Add a few sliced almonds on top and you have a delicious snack!

So, don’t fear those late night snack attacks or midday munchies! A healthy snack will be waiting for you in your dorm!

For another great snacking idea, try granola! Make some at home and bring it with you to school! Or maybe you can even talk your parents into making it and sending it to you in a care package!

Emily Hacker is an intern with College Lifestyles.  She is majoring in Psychology and minoring in Nutrition at the University of Southern California. She is currently obsessed with Trader Joe’s Almond Butter with Roasted Flax Seeds spread on a banana! Yum!!

CL’s Ultimate Summer Road Trip Playlist

It’s road trip time! But before you go anywhere, run to the store and grab an itunes giftcard because you’re going to need it!  Get ready to download the best songs for your road trip playlist! These jams have to keep you energetic and singing one, five or twelve hours into your trip.  Here are my picks for CL’s Ultimate Summer Road Trip Playlist.

1. Ace of Base – The Sign
2. Ke$ha – Dinosaur
3. Marc Cohn – Walking In Memphis
4. R. Kelly – I Believe I Can Fly
5. Jonas Brothers – Australia
6. Matt & Kim – Daylight
7. The Rocket Summer – Brat Pack
8. Tupac – California Love
9. Backstreet Boys – Everybody (Backstreet’s Back)
10. Hanson – Man From Milwaukee
11. Journey – Don’t Stop Believin’
12. Justin Timberlake – Seniorita
13. Rihanna – Shut Up and Drive
14. New Kids on the Block – Step By Step
15. Regina Spektor – Folding Chair
16. Eddie Money – Take Me Home Tonight
17. Jay-Z ft. Kid Cudi – Already Home

One or two classics thrown in with many favorites! Check these out for your next road trip!

What songs made it onto your playlist? Let us know! Tweet at us: @collegelifestyl!

Becky Alberico is an intern at College Lifestyles ™. She is a Communication Studies major at Edinboro University of PA, and a member of Alpha Sigma Tau! Becky cannot wait to see the cornfields and flatlands between Pennsylvania and Iowa with fellow intern Kaitlyn in less than two weeks!

Check out Hillary’s post about what kinds of snacks to bring with you on your next road trip!

Smart Summer Late-Night Snacks For the Healthy Co-Ed!!

From children to teenagers to adults, all of us have those late-night cravings — especially when sitting down to watch great Summer T.V. like True Blood or The Next Food Network Star (P.S. Briana has a great review of some awesome Summer shows here!)  But for a large amount of savvy co-eds, keeping our bodies in Summer healthy-and-fit mode is at the top of our priorities, and we have been long advised against eating after certain times of the night!  Certain fitness experts will tell you that is a myth, and certain experts will stick with the advice.  I’m not here to argue that point, because I swing between both sides of the debate — but what I do know is that regardless of the real truth to the argument, what matters the most isn’t simply when you’re eating, but what you’re eating.

So for you smart Co-Eds with stressful Summer work days that just want to sit down, relax, and enjoy the show with a delicious little snack, I have created a list of smart late-snack munchies that will fulfill your cravings and be generally healthy at the same time!

1) Popcorn! The favorite of all late-night munchies!  Here are some fun facts about popcorn — if you ‘re eating the popcorn loaded with cheese or drenched in liquid butter or “double butter” popped, you’re definitely working towards clogging a couple important arteries.  However, popcorn is actually a smart snack choice, rich in fiber, low in calories and fat, and sodium free (minus any salt you might add — not recommended for healthy snackers).  Buy popcorn that has a lighter amount of butter — or even pop your own!  **Take Note** When you look at the nutritional information sidebar of most popcorn boxes, you’ll see the fat content, calorie count, etc. at high numbers.  However, take a look to the right and see the column that says “when popped” and see the huge difference.  Don’t be deceived!

2) Fruit! Fruit is always a good late-snack idea – full of nutrients, low in fat and calories (although watch out for acidity fruits late at night), and delicious!  Stay away from calorie-rich dipping sauces or added sugar and simply eat the fruit in all its purity.  Sometimes we dress up fruit so much we forget how organically delicious it is!

3) Cereal! I love me some late-night cereal!  It’s low-fat, typically low-cal, and absolutely delicious!  But I’m careful to watch out for two specific things that shouldn’t be neglected when eating cereal late at night — A) sugar content, and B) portion size.  Chances are, when you’re eating your late-night snack, you are physically done for the day.  Ready to rest and rejuvenate!  That means, a lot less calorie burning, and a lot less sugar you’ll be working off, so more or less sugar will be turning into fat.  So save the Lucky Charms and Cinnamon Toast Crunch (Now I’m getting hungry) for another time, and delve into some Special K or Cinnamon Life.  Finally, if you’re a cereal lover like me, you think the 3/4 cup “serving size” listed on the nutritional information bar is a load of junk.  NO cereal lover can eat that little amount of cereal and be satisfied.  However, understand that if you’re loading up that bowl or going for seconds, you’ll be consuming double or triple the quoted amounts of fat, carbs, and grams of sugar, and that’s never a good idea before bed.  So eat a small bowl of some healthy cereal topped off with skim milk, and enjoy the delicious benefit of late-night cereal!

4)  Frozen Yogurt! Your sweet tooth can’t stray away from ice cream, you say?  Take the healthier alternative route with frozen yogurt – lower in fat and calories, as well as sugar contents in some cases.  However, just like with cereal, pay attention to portion sizes!  Most ice cream portion sizes on the nutritional side bars read “1/2″ cup, when most of our ice cream bowls topple at around 2 cups on average.  Quadruple the sugar content!  So be careful, but enjoy this healthy sweet tooth winner.

So there they are, Co-Eds!  Put your feet up, flick the TV on, and set up with your favorite TV show and a delicious, satisfactory snack that will have you raving all Summer long!  Now, what about you?  Do you have favorite healthy late-night snacks of your own?  Let us know!

Kelsey Book is a  writer and a dreamer who thinks faith, family, and musicals make her world go ’round!   As she states, ‘I believe in influencing the good in those that surround me, and that a night with close friends in comfy clothes, holding a bowl of buttery popcorn and watching a Glee marathon is a night well lived!’

Spring Clean Your College Lifestyle Diet

With another school year coming to an end, it’s the perfect time to not only rid your room of anything school related, but also spring clean your diet! Don’t worry if the Freshman 15 crept up on you from frequent late-night dorm dates with your cereal box, or too many trips to frozen yogurt with your girlfriends.

With spring at its peak, and the summer season so near, adding fresh, wholesome foods back into your diet is easy as pie (no pun intended). Try these summer snacks to get you feeling great about your body by the time the sun decides to shine!

Here are my TOP 5 ways to lighten up and brighten up your summer eats:

1. Add strawberries, 0% fat Greek yogurt, and a sprinkle of nuts to frozen (multigrain) waffles for your morning dose of Vitamin C and protein.

Trader Joe’s inexpensive Greek yogurt is perfect for my college lifestyle budget.

2. Add a handful of raw spinach to almost any smoothie for a powerful “Green Monster” to pump up your iron intake and make your skin glow!

3. Homemade hummus and farmers’ market veggies are the definition of a healthy and satisfying pool snack. Check out my simple hummus recipe.

4. Start your morning or energize your afternoon with a zero-calorie cup of antioxidant-rich green tea. Serve it over ice with a splash of pure pomegranate juice for an extra refreshing sip.

5. For something sweet, trade in your sugary double scoop of Haagen Dazs for homemade banana soft serve. Add 1 frozen banana to the blender, puree until creamy and top with a small spoonful of chocolate peanut butter – it’s as simple as that!

Also check out Liz’s tip for snacking on sweet potatoes – yum!

Here’s to a healthy & happy summer!

Hillary is an intern at College Lifestyles and student of Food & Nutrition Communication at California State University, Chico. Her favorite possession is by far her running shoes, and her day isn’t complete without a piece of quality dark chocolate.

Favorite Fall Treats

Fall is one of my favorite times of the year.  The weather is getting a bit chilly, and it’s time to break out some warm tea and blankets.   With fall, comes the holidays and tons of delicious food.  However, there are plenty of nutritious seasonal foods available to take part in.  Here are a few delicious fall treats that won’t break your calorie bank.

1.        Caramel Apples.

2.        Roasted pumpkin seeds.

3.        Pumpkin muffins.

4.        Smore’s

5.        Apple Cider

Jennifer Williams is a sophomore at Ball State University studying Dietetics.  She loves walking in the beautiful fall weather and dressing up for Halloween.

PB Lovin’ (Part Two-How to Eat)

Most people typically associate peanut butter with the good ol’ pb&j sandwich.  However, there are so many different ways it can be enjoyed.  Whether it be melted, mixed, scooped, or dipped, peanut butter can be used in a variety of ways.  Now that we know what types of peanut butter to get, here are a few of my favorite snacks that involve peanut butter.

1.       Mix it with plain yogurt.  One of my favorite ways to eat peanut butter is melted and mixed into plain, nonfat greek yogurt, such as Fage or Oikos.  You can top it with cereal, granola, or fruit for a great combination of healthy fats, grains, and protein.

2.        On waffles.  For breakfast, I love to make myself a waffle sandwich with peanut butter and banana slices.  It’s a great meal for when you are in a hurry and need something filling and portable.  You can also add jam or use it as a dessert with chocolate chips on top.

3.        On healthy desserts, such as vitatops.  Heaven in dessert form

4.        The classic: in oatmeal.  Whip up a serving of oats and swirl in your favorite peanut butter to liven up the taste.

5.        In a smoothie.  Mix in two tbsp. of peanut butter with some ice, add banana, light chocolate syrup, strawberries, milk, or yogurt for an extra sweet, healthy snack.

Jennifer Williams is a sophomore at Ball State University.  She loves fall days and skinny lattes.

What We Love: Healthy Alternatives in Dining Hall Food

When you think dorm food, no one necessarily thinks nutritious, good for you foods, but recently dining halls have been working hard to incorporate the needs of all students.  At my college, for example, we now have organic, soy yogurt and milk options available, along with nutritional information for just about every food served.  I think it’s amazing that dining halls are willing to take a chance and purchase healthier foods that may not be “popular” by the average 19-20 year old, but are definitely better for our health.  I think it’s true when students see nutritious foods available, they are more likely to choose those over other unhealthy options.

It’s great that nutritional facts are available too.  I cannot say this for every college obviously, but it really makes eating healthy so much easier.  I can look up what foods there are, how much sodium, grams of fat, calories, etc. and have an idea of what I am putting into my body.  It is great for anyone with specific dietary needs or just any student curious to what calories are in dining hall food.

Here are a few new, healthy alternative products I’ve noticed stocking the dining hall shelves:

For dining hall food, these snacks are amazing finds.  I was so proud of my school for introducing Rachel’s products and Sabra’s hummus.  Dining Halls are really stepping it up, so make sure to look out for new, healthy alternatives around your college dining halls!

Jennifer Williams is a sophomore at Ball State University and a College Lifestyles (TM) intern.  She loves green grapes and listening to indie rock music.

How to Sleep Better

I have a hard time with my sleeping patterns both at school and at home on breaks.  I was getting sick of my bad habits and tired of being tired when I have to get up before my body has gotten enough sleep.  From a quick search, I gathered these quick tips on how to get a better quality of sleep each night.

5.  Start a bedtime ritual. Check the blogs you follow, brush your teeth, plug in your phone, read a chapter of a great summer read, and hop into bed.  Just a short nighttime ritual can help your body and mind get in to “I’m getting ready for sleep” mode.
4.  Keep your bedroom cool, dark, and quiet. Turn off the TV and shut the laptop.  Run your air conditioner or fan and get cozy in your warm blankets.  Get blackout shades.  To sleep better with a roommate, invest in a good pair of earplugs and a nice sleep mask, like this one with aromatherapy!
3.  Make your bed your own. Have it be the place you can go to relax and be alone.  Make it as comfortable as possible.  I LOVE my big full bed at home – my extra long twin at school just can’t compare with the level of comfort and quality of sleep that I get.  I also have about eight pillows on my bed for variation and lots of things to snuggle with.
2.  Try to get up and go to sleep at the same time everyday – even weekends.  That way your body gets into the groove.  After a while, you might not even think about it anymore – your body might just recognize that it’s time for rest.
1.  Snack! The best pre-bedtime snacks are carbs and dairy.  Have a small bowl of cold cereal, some crackers with a wedge of Laughing Cow spreadable cheese, or some fruit.

Avoid proteins, such as meat or protein bars, large portions of food, anything high fat or spicy, anything with caffeine or a lot of sugar.

Sweet dreams!

Brynne is a senior at the University of Connecticut, a College Lifestyles™ intern, and a Kappa Alpha Theta.  Her interests include reading, identifying nail polish color by name, and trying every Larabar that exists.

What’s Gnu? (Corny, I Know!)

I was reading a new favorite food blog, Small Bites, and saw that the author mentioned “Gnu Favor & Fiber Bars.”  The funny name stuck out in my mind and when I was shopping with my mom yesterday, I saw a box (Bag?) of them.  Of the 5 flavors, the store I was at had 3: Banana Walnut, Cinnamon Raisin, and Chocolate Brownie.  The other flavors are Orange Cranberry and Peanut Butter.  I’ve been really into both cinnamons and raisins lately, so I picked up a bag of Cinnamon Raisin Bars, which contains 5 individually wrapped bars.

As I was running out the door to work, I threw one of my new bars in my bag to eat as a snack later on.  First of all, Gnu Bars are definitely a healthy snack.  With a huge 12 grams of fiber per bar, it gives you nearly 50% of your daily needs, if you’re on a 2,000 calorie a day diet.  There are no trans fats, no high fructose corn syrup, and nothing artificial.  The “Gnu High Fiber Blend” is made up of a bunch of whole grains and oats, and there are raisins, apples, and plums in the bar.  Fruit juices and rice dextrins are listed, I assume used as sweeteners.  These plus the fruits included give you 11 grams of sugar per bar.

The 12 grams of fiber are made up of 8 grams of soluble fiber and 4 grams of insoluble fiber.  Soluble fiber (able to dissolve in water) may help lower cholesterol and help regulate blood sugar.  Insoluble fiber (unable to dissolve in water) promotes regular bowel movements and may help prevent against colon cancer.

And, oh yeah, the taste.  It was really, really good!  It tasted just like an oatmeal raisin cookie, was soft and moist, and filling!  It got me through the rest of my shift until dinner when I got home just fine, about 3 hours later. I’ll definitely buy these again and I want to try all the flavors!

Brynne is a senior at the University of Connecticut, a College Lifestyles™ intern, and a Kappa Alpha Theta.  Her interests include reading, identifying nail polish color by name, and trying every Larabar that exists.

What Cinnamon Can Do for You

Who knew that such a great tasting spice could be so good for you?  The health benefits of cinnamon have been known for centuries, some of which are:
•    Lowers LDL (bad) cholesterol
•    Increases the body’s resistance to Candida, the genus of yeast that causes infections
•    Helps regulate blood sugar
•    Studies have shown that just smelling cinnamon increases brain function (including memory!)
•    Fights E. coli and other bacterium as a natural food preserver
•    Great source of essential nutrients, such as calcium and iron

With all of these amazing health benefits, a sprinkling of cinnamon is a quick and tasty way of improving overall health.  Here are a few ways to add some cinnamon to your diet:
•    Sprinkle some in your coffee in the morning (or afternoon, or evening).  It reminds me of pumpkin spice coffee year round and perks up an otherwise boring cup of caffeine.
•    Put on sliced apples or cottage cheese for an afternoon blood sugar booster, something I need nearly every day.
•    Dust your morning oatmeal with a teaspoon and squeeze in some honey.  If you’re in a hurry, pour it all into a travel mug and grab a spoon!
•    Add it to your bag of microwave popcorn for a sweet and salty treat.
While cinnamon is obviously a healthy spice to add to your diet, it has also been shown to be toxic in high levels, so please do not pour an entire bottle in your morning coffee and oatmeal.

These websites, from which this list is compiled, show more benefits as well as the sources citing these claims:
http://www.monumentalmassage.com/articles/benefits_of_cinnamon.html
http://www.healthdiaries.com/eatthis/10-health-benefits-of-cinnamon.html
http://www.thehealthysnacksblog.com/10/the-top-5-health-benefits-of-cinnamon/

Enjoy!

Brynne is a senior at the University of Connecticut, a College Lifestyles™ intern, and a Kappa Alpha Theta.  Her interests include reading, identifying nail polish color by name, and trying every Larabar that exists.

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