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

Guilt Free Midnight Snacks

We’ve all been there. Laying in our beds Friday night watching Golden Girls reruns, when suddenly the clock strikes midnight! And as if we are under some type of curse, we began craving all types of junk food to go along with out tv binge. Most of the time when this happens, we are just eating because we’re bored or we see a food commercial that tricks us into thinking we are hungry. If you’re anything like me sometimes you can fight off the curse of the midnight snack and sometimes you ransack your kitchen for anything edible.

Since us college folk don’t have our parents in our apartment/dorm to tell us “you don’t need to eat this late!” It can be hard to indulge at midnight while staying discipline.

Here are a couple of snacks that you can enjoy while binge watching netflix at midnight without feeling guilt (in moderation of course).

• Frozen grapes (they taste just like candy!)
• Greek yogurt, fruit, and honey
• Whole wheat tortilla chips and salsa
• Baked sweet potato drizzled with honey
• Veggies and homemade ranch from greek yogurt
• Mini tuna or turkey and cheese whole wheat cracker sandwiches
• Butterless popcorn seasoned with garlic (or your favorite low sodium seasonings)
• Pretzel sticks
• Dark chocolate bar (75% cocoa or more)
• Sliced cucumbers and season salt
• Carrots and hummus (any vegetable goes great with hummus)
• Bowl of Kashi or any healthy brand of cereal and almond milk
• Almonds, salt-less peanuts, sunflower seeds, and or pumpkin seeds

-Lisa Lenora

Bringing in the Big 2 1 in a Healthy Way!

Here it is! That day that all college students can’t wait for. The day that brings a big relief to those (underage) party goers! The big 2 1 birthday! In the spirit of my 21 birthday being this Friday, I am going to share with you guys how I will bring in my birthday in a healthy way (atleast I’m going to try really hard too).

First, let's get this out the way. No more of these days (you know, for my friends because I never drank before)

We all know that too much alcohol can not only cause weight gain but can seriously cause some bodily harm or worse, cause a hangover (seriously, bodily harm is definitely worse). According to the National Institute of Alcohol and Abuse these are some of the effects of drinking too much alcohol.

• Interference with the brain’s communication pathways which can cause drastic changes in mood and behavior. (That never a good thing)
• Can potentially cause serious heart damage. (Yikes!)
• Can cause inflammations in the liver. (Sounds painful)
• Can cause the pancreas to produce toxins. (Nobody likes toxins)
• Can even cause various cancers.

Ok, now that my teaching is over I am going to share with you what I will do on my big night to celebrate in a healthy way prevent all those things from happening, so listen up all you young whippersnappers. You may need this advice when the glorious 2 1 comes your way (and not a day before!)

First off, I (and neither should you) will never, never, NEVER accept drinks from a stranger or leave your drink unattended. Its easy for people to slip drugs into your drink and no one wants that. If I just so happen leave a drink unattendant, I will just throw it away.

You must remember hydration is key. I am going to make sure I drink plenty of water during the special night to prevent dehydration.

I will make sure to eat a full meal before the festivities began and during. It is NEVER  a good (or smart) idea to drink on an empty stomach.

A tip that I have learned from older friends is to mix drinks with juice. Instead of doing a full glass of alcohol, I will mix some glasses with half juice, half alcohol.

Order alcoholic beverages with ice. When the ice melts, the beverage will becoming diluted.

I am not going to partake in the carbonated mixer drinking. According to webmd.com, carbonated mixers increase the rate of alcohol absorption in the blood, and for me thats a big no no!

I am also going to keep track of the alcohol that I consume to make sure that I am not just downing shot after shot, which can cause me to unintentionally go over my limit. (Even if I have to use my fingers as a counting system)

I’m going to make sure to tell my friends not to let me overindulge in the drinking festivities. This way I know that even if I can’t count on myself, I have someone else to help me out.

Last, but not least I am going to just say no! I know there will be many pressures coming from everyone that night to keep going on the tequila train, but it is important to know when you have had enough.

Extra Tip: NEVER DRINK AND DRIVE. I will have a designated driver for the night to ensure to the safety of myself and others.

-LisaLenora

How I Survive Cookouts Being a Pescetarian

Here we are, in the middle of summer. We all know what comes along with summertime: sunshine, beaches, and barbecues!

We all know what comes with the typical barbecue: burgers, hot dogs, sausages, and chicken. No fish. No shrimp. Only vegetables smothered in mayo, butter, and cheese. No pescetarians or vegetarians welcomed.

You can imagine how hard it is for me to not to starve at these glorious food filled events being that people can not even dare to fathom the thought of someone not eating a steak at a cookout.

Everyone would stare at you because you only have corn on the cob and potato salad on your plate.

People start to ask if you’re just being too shy to eat or are you scared to really eat around people (like I’m ever scared to scarf a table full of food down) .

So, I decided it was time for me to enjoy myself at cookouts (and cease all the annoying looks and comments from meat-eater relatives and friends) by stuffing my face, the healthy and pescetarian way. Below are some of my personal tips on how to survive cookouts when you're a pescetarian (and some tips can also go for vegetarians).

1. I make it a point to tell the person that is throwing the cookout that I am pescetarian, I am living a healthier lifestyle, and I will be arriving! Most times that person makes it a point to have a few pieces of fish set aside for me.

2. I have started to bring my own fish to grill, but not too many pieces or the fellow cookout goers will get a little to curious about the taste of grilled fish (and I don’t share food).

3. Or I will bring a bag of seasoned shrimp to grill.

4. If I am feeling fancy the night before, I’ll prepare a seafood feast! (which just turns out to be crab salad).

5. Sometimes I will just bring a nice romaine and spinach salad topped with tuna.

6. Or I’ll bring an already prepared grilled fish fillet sandwich with a side of fresh vegetables.

  

7. My last resort is to just eat the side dishes.

8. And I ALWAY, ALWAYS make it a point to cover whatever I am eating in barbecue sauce(low fat and low sodium) so that I can pretend it's a burger (sad, I know).

Fantastic Fish Fridays

In the spirits of today being Friday Eve, I decided to make a post about the fantastic wonders of fish and how college students, like myself can get their fair amount of the ocean’s chicken (that sounds wierd, but it makes sense right?). Any who, there are many ways to cook fish and luckily many health benefits that come along with the seafood aswell.

Health Benefits and Facts according to the Washington State Department of Health:

• Fish is a low-fat high quality protein.
• Filled with omega-3 fatty acids and vitamins such as D and B2 (riboflavin).
• Rich in calcium and phosphorus and a great source of minerals, such as iron, zinc, iodine, magnesium, and potassium.
• Fish is packed with protein, vitamins, and nutrients that can lower blood pressure and help reduce the risk of a heart attack or stroke.

Here are some cheap and healthy ways that I personally get my fish intake (prices vary per store):

• Chicken of the Sea Chunck Light Tuna in Water Can ($1.09)

• Gorton’s Fish Sticks ($4.98)

• Healthy Choice Lemon Pepper Fish ($2.95)

• Gorton’s Grilled Salmon ($3.94)

 

• Smoked Salmon Jerky ($6.99)
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Now that you have some fantastic fish products go celebrate Friday Eve with a big plate of fish and chips!

-LisaLenora

The Pains of Being a Pescetarian

At the age of 18 and beginning a clean slate as a freshman at Michigan State University, I decided I wanted to change my lifestyle and take on healthier eating habits. Being the daily chicken finger eater that I was, you can imagine the hard times I fell upon while giving up chicken. I decided it was better for me to start slow in order to keep myself from relapsing back to burgers and wings. Instead of going straight from carnivore to herbivore, I decided to just cut out chicken, beef, and pork while still eating seafood and tons of vegetables. Here I am three years later still going strong as a pescetarian, but you can imagine the annoying questions and comments I was (and most likely will always be) faced with like:

People constantly me asking what a pescetarian is.

After I answer that question they still ask more questions like, “Why don’t you just eat meat?”, “Isn’t fish a meat?”, “Are you getting enough vitamins?”, “Can’t you get sick from not eating meat?”, “Is that why you lost so much weight?”, “So do you only eat tuna salad?”, “You ever get tempted to eat a burger?”, “How can you afford to buy seafood all the time?” and “Are you sure you aren’t a vegetarian?”

Going out with friends and seeing on that the fish and chip basket comes with one piece of fish and three fries but cost $12.19

So now I am forced to eat a salad while my friends chow down on 10 different flavors of wings.

Going to barbeques and seeing there is not a shrimp or a piece of fish in sight, so now I have to eat sides.

Having to explain to people what foods like veggie burgers and tofu taste like and how to cook them.

But through all the pain and through all the annoying questions, I have realized that I have felt great after becoming a pescetarian and I wouldn’t trade it for the world. Which makes me began to think about all the great pescetarian meals, which makes me hungry.

-LisaLenora