Preparation is Key

     To maintain a healthy diet preparation is key. It is important that when you wake up in the morning you know when you will have time to eat and what you plan on eating. For college students it is hard to eat healthy if you are running out the door without any snacks. Then in class when your stomach rumbles you run off to the nearest vending machine for a bag of chips. Preparation will help keep you full of good foods rather than foods that will just slow you down.

     Set your alarm 15 minutes earlier. This will give you the extra time you need to pack and prepare for the day ahead. The best way to plan the amount of snacks to pack is by measuring the amount of hours you will be out. Ideally, you want to have a snack for every three hours. This will keep your metabolism high while keeping you full. If you know you’ll be out from 9am to 5pm then you should be packing two snacks: a snack for 12 and a snack for 3. That is if you are leaving yourself time to eat breakfast before heading out, if not, then you need to pack a breakfast as well.

Here are some healthy, easy snacks to pack:

-apples and peanutbutter

-veggie mix (edamame, tomatoes, carrots, celery, etc)

-sliced apples with cinnamon

-piece of whole fruit (banana, orange, apple, etc)

-trail mix (almond, peanuts, raisins, etc)

Meatless Monday

To kick off Nutrition Week, come celebrate Meatless Monday with Healthy Campus Initiatives on February 25th. (YES, there will still be meat in the cafeteria!) From 2-4 PM in the Market Place, we will be hosting a table where you can learn all about mindful eating and snacking, pick up a few good recipes, hear about the meatless options in the cafeteria, and acquaint yourself with the Healthy Monday Campaigns. Co-sponsored by Sodexo.

When: February 25th

Time: 2-4PM

Where: Market Place

Meatless_Monday

Escaping Boredom at the Gym

The term “yo-yo dieting” should also refer to going to the gym. I feel like people are constantly going through extreme, gym-crazed phases and then fading into a slum of halfhearted workouts. The reason that I get into a lazy gym routine is due to pure boredom. Doing the same routine day after day gets really boring, even with good workout music. To escape this gym boredom I have come up with a plan to stay driven.

Here’s the plan:

Don’t always listen to the same workout playlist on your ipod. There are so many good apps out there for music that you might as well take advantage of them. I’m a big fan of Pandora Radio and am always hearing new and exciting songs while I’m at the gym.

Alternate cardio days and weight training days. No wonder we’re getting bored…people seem to either always be on an elliptical or always in the weight room. Switch it up! Both strength and endurance are very important.

Now that we’re alternating between cardio days and strength training days let’s take it one step further. On the cardio days alternate your routine. If the last time you did cardio you were on the treadmill then try the bike this time. You may discover something new that you really enjoy. Same goes for weight training: don’t only work your arms. Alternating you’re routine is crucial to staying engaged.

My one last tip for those of us that consider ourselves “antsy” is to do intervals. If an hour of the elliptical sounds tedious try working out in chunks. Do 15 minutes on the bike, 15 minutes on the treadmill, and 15 minuted on the elliptical. Keeping the duration for each machine shorter will keep you more motivated during each exercise.

Getting bored at the gym happens. Some days will be great and some days not so great. The trick is to find what works for you. If watching a TV show helps you get through a half an hour on the elliptical, then watch a TV show. Figure out if you get a better workout in the morning or in the afternoon. Find out what foods help keep you energized and which just seem to weigh you down. I know this sounds cheesy but you need to discover yourself and what it is that helps you perform at your very best.

-Dominique klimek

Smoothie Obsession

Being a busy college student I am always running around from one activity to the next. When I know that I am going to be out for the day I try to bring healthy snacks to keep myself full. However, I’ve realized that with this hectic lifestyle I am not getting enough vegetables on a regular basis. My snacks would consist of granola bars and pieces of fruit. Even these snacks wouldn’t be categorized as “bad snacks” I still wanted to kick it up a notch. Now when I leave my house I always leave with a smoothie.

Smoothies make it easy to get protein, fruits, and vegetables all in one tasty treat. Often times people get skeptical about putting vegetables into a smoothie. What they don’t get is that you can’t taste them. The taste is masked by the fruit.

Here is an example of one of my favorite smoothies: about 1 cup of frozen blueberries, about 2 cups of spinach, a scoop of protein powder, a couple spoonfuls of plain greek yogurt, about 1/2 cup of almond milk, and about 1/2 of a frozen banana (add liquid as necessary)

Now, the reason I say “about” is because smoothies are very hard to mess up. You blend everything together, take a taste and if you can’t taste one thing or taste to much of another you just add some more of whatever it is you think it needs. They’re easy to make, super healthy, and great for when you’re on the go!

-Dominique Klimek