Eating Healthy in the Cafeteria

In the spirit of school starting, I thought it would be a great time to discuss cafe food. We all know it, freshman year we all loved it, sophomore year we all hated it, and junior and senior year we all missed it when we moved off of campus (only because it was free).

We all know cafe food is not always the most appetizing or the most healthiest, but we continue to indulge anyway. We just trick ourselves into thinking our greasy pizza slice with a side of even greasier deep fried french fries and large root beer float (all in which we get 2nds and 3rds) are just apart of the normal college diet.

But, not to worry! I’m going to give you some healthy eating tips I used to follow when I would go eat in the cafe. If you want to prevent that freshman 15 from turning into sophomore 20, just follow along.

Tip 1: I would only allow myself to drink one glass of juice each day. This was a way to ensure that I drank tons of water rather than indulging in the unlimited flow of Hawaiian Punch.

Tip 2: I would go for the grilled options instead of fried. For obvious reasons, grilled is always healthier than fried. (I’m not counting my pile of french fries or those days where fried shrimp was being served and I would get 2nds. Don’t judge, I’m a work in progress.)

Tip 3: I limited myself to dessert only on the weekends. With the unlimited amount of dessert from donuts, ice cream, cake, cupcakes, and more it's hard not to go overboard, which is why I had to put a limit on these sugary things.

Tip 4: I aimed at eating two out of three meals from the salad bar. The salad bar had multiple salad options from the base to the toppings as well as different soup options.

Tip 5: I made sure to practice portion control. You have to be careful not to always go back for that fifth plate of nachos or a plate stacked to the ceiling just because you can.

Tip 6: I always went for the whole grain, low fat, gluten free options. Most universities offer these options in their cafeterias due to their diversified student body.

I know it's hard to stay strong when their is a smargage board of unlimited food just waiting for you, but remember not to overindulge and you’ll be just fine! We will get through the cafeteria temptations together.

-LisaLenora

The Benefits of a Meatless Monday

Here it is, that dreadful ugly monster that comes every week to tell us the weekend is over. Most people dread Mondays because it can mean multiple things from the weekend being over, having to go to that class where the professor uses attendance as 50% of the course grade, or just meaning you can’t stay in bed all day because you have stuff to do. What most people don’t know is that you can easily combat your Monday blues by giving yourself a dose of energy that would last you all day as well as give you a clear head to start the week off with. No, I am not talking about an espresso shot from Starbucks, I am talking about the most natural source of energy that can be found on planet earth. The wonderful, the magnificent, the versifiable vegetable!

The Health Facts

Beside the fact that you are generally consuming less calories, you are also feeling yourself up with nutrient and vitamin packed goodness. By limiting your meat intake you are reducing your risk of heart disease, obesity, as well as diabetes. In fact, not eating meat does not only prevent horrible things from happening with the body, but it can actually benefit the body as well. Eating a diet full of vegetables and fruits can improve your liver as well as make your bowel movements more regular, which in return helps waste exit the body faster and easier.

The Effect of Some Vegetables and Fruit on the Brain (according to bembu.com)

Apples: Leading source of quercetin, an antioxidant plant chemical that keeps your mental juices flowing by protecting your brain cells.

Black berries: HelpS to provide potent antioxidants known as polyphenols that zap inflammation and encourage communication between neurons, improving our ability to soak up new information

Broccoli: Contains potassium that helps the nervous system.

Eggplant: Provides antioxidants that protect brain cell membranes.

Spinach: Is packed with nutrients that prevent dementia like folate, vitamin E, and vitamin K.

Quick, Easy, & CHEAP Recipes for the College Student (you can even find most, if not all ingredients in your dorm’s cafeteria) Also take a look at studentrecipes.com for more options.

Breakfast: Veggie hummus bagel

½ of cucumber

¼ cup of spinach

1 slice of tomato

1 whole grain bagel

1 tablespoon of hummus

Spread the hummus on one slice of the bagel. Place the tomato on top then follow with the spinach. Slice the cucumber thinly and place slices on top of spinach. Place other half of bagel on top and your finished.

Snack: Driving me nuts granola

1 cup of granola

1 cup of dark chocolate chips

1 cup of almonds

1 cup of sunflower seeds

Combine all seeds, granola, and nuts in bowl. Warm up chocolate chips and drizzle chocolate on the grain filled bowl and your set to go!

Lunch: Quick cheesy vegetable swaray

1 bag of frozen vegetables

1 cup of cheddar cheese

Dinner: Ramen stir-fry

1 packet of whole grain ramen noodles

3 packets of soy sauce from cafeteria or ¼ of a cup

1 cup of spinach

1 cup of mushrooms

Microwave a bowl full of water and the ramen packet fro about 5 minutes or until noodles are done. Microwave mushrooms and then spinach in a covered bowl for about 2-5 minutes. Combine veggies with half drained out noodles and stir in soy sauce.

Dessert: Crunchy Sundae

Leftover granola from Snack

2 scoops of So Delicious Vanilla Bean Almond Cream

Scoop out ice cream and cover with granola. Easy peasy!

-LisaLenora