eating healthy

How to Survive College 101

Claps for you, you have made it through high school and you are on your own which means  you make your own decisions. It does not matter what year you are in college, the following advice was compiled as a how to survive college guide.

Keep a Normal Sleep Schedule

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First off, you might be on your own, but remember when your parents made you go to bed around the same time every night? It helps: a normal sleep schedule reduces that morning crankiness we know you have and sleep helps keep your body healthy (a.k.a. helping you keep off the dreaded freshmen fifteen).

Keep the Peace with Your Roommate

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Do not be rude to your dorm mate, no matter how angry they make you.  Remember, they know where you sleep. Communication is key when living with another person.  If you are open and honest about what you expect from them and they are the same way with you, you are setting yourself up for success.

Keep in Touch with Your Family

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Your family is missing you more than you are missing them.  Family is always around even when college ends. And no, I do not just mean your parents, keep in touch with friends you consider family too! Some easy ways to keep in touch include calling texting and face-timing.

Keep Eating Healthy

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Do not eat all the junk food you were not allowed to eat at home, where do you think the dreaded freshmen fifteen comes from? Having healthy high-protein snacks throughout the day such as nuts can fight cravings. College can also make you want to stress eat.  If you are looking for something to do with your hands while you are studying, eat grapes, blackberries, carrots, etc. Fruits and vegetables help keep your body healthy and you feeling better.

Keep Making Time for Yourself

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If you need to tell your friends you are taking an extra class to get away for a bit, do it and just relax! What was something you did before life got hectic and you did not have time? Do it for at least an hour a week, every week. Do not skip!

Keep Enjoying College

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College is not supposed to make your hair turn grey or drive you crazy.  College is about your education but it is also about your growing up. Do not miss out on that opportunity, make college enjoyable! Make friends, date, go to a concert, go out to eat and do not let college drive you to insanity!

Comment below with how you are surviving college! 

Summer Makeovers Just In Time for School

Starting now, there are just over two months of summer until we hit the books! Two months is plenty of time to change for the better and look amazing next time you walk onto campus. I have come up with a few ideas that can really help improve your outer appearance this summer. All of my ideas can be accomplished in two months with a little dedication and a lot of self-control.

The first one involves weight. If you feel that shedding a few pounds will help you to feel better about the way you look there are a few things that you need to start on right away. Your diet is essential when trying to drop extra weight fast. Cut out all sugary beverages, especially pop. If you are a routine pop drinker, simply cutting it out will instantly allow you to drop a couple pounds and feel less bloated. Along with beverages you need to watch what you eat. Try and cut out extra calories you don’t need such as condiments. Eat grilled food instead of fried. Eat a side of veggies or fruit instead of a side of fries. You might feel like your depriving yourself at first, but eating healthy can be fun and become a habit. I used to drink a soft drink a day, I completely cut it from my diet about three years ago and now the thought of drinking it makes me sick. I don’t even want it anymore, the closest I get to carbonation is carbonated water and that’s a rarity.

Besides your diet, you need cardio! Cardio is the only way to burn fat. I hate to break it to you, but sitting still doing yoga poses is not going to burn the fat you want. You have to get busy. Either run, bike, elliptical, or swim. You need something to really get you moving in order to lose extra weight.

If you are satisfied with your weight but you’re what they call “skinny fat,” which is skinny but not toned, it’s time to tone up. Try working with dumbbells to get your arms toned and pretty. Do lunges with weights in your hands to tone up your legs and squats to tone your booty. Yoga and Pilates come in handy for toning as well. You could also do abs videos.  Doing abs in a video always helps me work a little harder than trying to do crunches on my own. There are tons of videos on YouTube that can strengthen your stomach and help you get the lean look you desire. One of my favorites is Thin Q ten minute abs. This video has really helped me out because it slows the abs down and makes you really feel them. You need to do abs every other day, doing them every day will actually not allow you to see the results you want to see.

Another idea to help improve your appearance besides weight is hairstyle. You don’t have to dye your hair a new color to create a change. Try to either grow it out or cut a new style. This summer my goal is to grow mine really long! Another thing to try is to get a nice and pretty tan. Jergen’s natural glow lotion is a healthy way to get an even all over tan in just a week!

Have fun this summer and get to work! It will all be worth it when you walk onto campus confident and happy with the way you look. Surprise all your friends with the new you! Come ready to tackle the books without anything else in your way, be healthy, active, and happy this coming school year.

-Speedy G.

Healthier Versions of Common College Staples

Trade #1: Ramen noodles

When I was ten my Mom started rationing my Ramen intake.  In the dark mires of a 2-pack a day habit, I called Top Ramen and asked for some advice to make my Ramen less “nutritionally deficient than a bag of potato chips” (mom’s words not mine).  The call center woman recommended I put frozen vegetables in it, gave me coupons for a 35 cent package of food (thanks?) and promptly disconnected.

15-some-odd years later I still believe putting vegetables in a perfectly balanced flavor profile is a load of crap.  Meet Koyo Tofu and Miso Ramen.  The rewards for trading in this ubiquitous college staple?  A 25% reduction in salt, half the calories, twice the fiber, and higher-quality slower-digesting carbohydrates.  Granted, at $1.25 a pack you’re looking at a 38% price hike, but that’s still a heck of a low price per meal.  Throw some chicken in there and you are well on your way to a meal that would make your mom proud.  Not that you like, call her every day or anything.  Or care.  We won’t tell anyone.

With flavors like Lemongrass and Garlic Pepper, its organic wheat noodles, and politically correct names like Asian Vegetable, it’s quite the grown-up version of Ramen.


Trade #2: Upgrade Your Spaghetti

You thought I was going to tell you to go whole wheat, right?  Well, you’re half right.  Allow me to introduce Spelt, an “ancient grain” with a different nutritional profile from wheat.  A lot like gluten-free products, ancient grains have been overhyped a bit.  According to an LA Times article, marketers have led consumers to believe they are safer for people with wheat sensitivities and richer nutritionally—neither of which is true. The main advantage over wheat the ancient grains have is variety.  Wheat is a great source of fiber but it’s everywhere–delivering the same trace minerals and vitamins day after day.  Spelt has a different mineral profile, a somewhat nutty flavor and is a welcome change for most.

I’ve tried out this brand and had good success with it:




As for toppings, tomato sauce is pretty free of nutritional sins.  It always wins over creamier sauces like Alfredo although Progresso does a light sauce that won’t ruin you for a week.  (Olive Garden’s Fettucine Alfredo has 1220 calories!)

The only gripe I have with tomato sauce is its needlessly high sugar content.  A simple tomato sauce with a little olive oil and spice is yummy in its own right.  I recommend Hunt’s No Sugar Added Pasta Sauce.  If the flavor doesn’t float your boat (we think it will—5 stars on Amazon!), there are tons of things you can do to change it up.   Red pepper flakes, some grated parmesan, garlic, olive oil, or Italian spices are what the fancier sauces have anyway, and if you have them on hand it’s not a big deal to add them.

Trade #3: Cereal for… Omelet Muffins!

Ahh, wouldn’t it be amazing if every morning you woke up with perfectly tousled hair, fresh breath and plenty of time to make and eat an omelet?

In the real world, these egg muffins are a great sub for your usual starchy cereal and/or banana combo.  Diabetics have known for a long time that starches in the morning = blood sugar level spike = food cravings mid-morning for more starch (i.e. junk food).  The best thing about these little egg muffins?  They can be pre-made then nuked in the microwave, creating the ultimate hot grab-and-go breakfast.


Here’s the Recipe:

  • 6 eggs
  • 1/4 – 1/2 cup cooked meat, cut or crumbled into small pieces
  • 1/2 cup diced vegetables
  • 1/4 tsp salt
  • 1/8 tsp ground pepper
  • 1/8 cup mayonnaise
  • 1/8 cup water
  • Optional Ingredient Idea: Make a Mexican Omelet Muffin by adding 1/4 cup shredded cheese, onions, and lightly drained salsa to the eggs.


1)    Preheat oven to 350 degrees. Generously grease 6 muffin tins with butter or coconut oil or for easier removal line with paper baking cups. The baking cups also help the muffins hold their shape.

2)    In a bowl, beat the eggs. Add meat, vegetables, salt, ground pepper, and any other ingredients and stir to combine.

3)    Spoon or scoop into the muffin cups.

4)    Bake for 18-20 minutes until a knife inserted into the center of an muffin/omelet comes out almost clean. The omelets will continue to cook for a minute or two after removed from the oven.

5)     Remove the omelets from the muffin cups and serve, or cool completely and store for another day.





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