Say Goodbye to the Same Old Boring Salad

I don't know how your school works, but at mine we usually have the same variation of food every week... #boring. Even when you're trying to live a healthy life, you need to have variation in your meals!

People often assume that I eat salads all the time, and while yes I enjoy salads, I don't eat them for every meal, and not even everyday. However, when I do eat salads I don't eat the same one every time, that would get boring really fast. I don't want anyone to get bored with healthy food, because it can be so exciting! So in this post I want to offer my ideas on how to mix up your meals, and especially dining hall food.

So my school serves salmon at least three times a week, which is awesome because I absolutely love salmon. Even though they often change the marinade, salmon can be boring if you eat it the same way three or more times a week. So to solve this fishy (punny) dillema we must turn to sides. If you pair salmon with different sides every time you have it, you will get a whole different set of flavors from the last time. So maybe instead of salmon with a side of asparagus, you could put your salmon atop a salad or perhaps get broccoli instead. Mix it up. You should be eating fish at least twice a week anyways because it's great for your health. This same rule applies for white meats such as chicken or turkey, mix it up and you have a whole new meal.

Now about those salads... I've actually turned salad making into an art form. It's fun to make a salad bring and colorful, which is why I'm always changing up my salads. The best thing about salads is that you can pretty much make anything a salad. Like for example tacos, a taco salad is my favorite thursday treat at school. I get chicken, black beans, lettuce, and salsa and turn it into a salad packed full of flavor. Dressings also add variety to salads. Obviously, the better dressing choices are the vinaigrettes rather than cream based dressings, but if ranch is what stops you from grabbing a piece of pizza instead, go ahead and use it, just skip any cheese or other heavy toppings (croutons, tortillas, etc.).

But if you're not in the mood for a salad, get out there and explore your options. You know what's healthy and what's not, you know you need a source of protein and some vegetables, and you know you don't need to eat everything on the plate. So explore your food options and make healthy choices, but remember to change it up, because variety is extremely important in order to maintain a healthy lifestyle.

Don't be that person that gives up...

My first week of college I decided I would be fit and healthy. I went for runs in the morning and used the gym when I could and on top of that I was eating healthy food, given my new variety of options. I felt great. But that was one week, only one week. As soon as classes started, I started to get lazy. I would do three things and three things only: eat, sleep, and go to class. Eat a lot, sleep a lot, and go to class when I had to. That was my life the second week of school and I stuck with that routine for months.

As you may be able to tell, this routine led me down an unhealthy path. If I would have kept my first week's healthy plan, I would be in a much different situation. I may have started to lose weight then. It doesn't really matter for me now because I like the way my changes have happened, but it may have been easier the other way around. If I would have stuck with my first routine I would have lived a healthier and happier  college life, but instead I gave up.

I gave up. I made excuses. I let myself down.

Please, please, please do not make the same mistakes that I made.

What I didn't understand, that I want you to understand, is that your body can handle almost anything but it is your mind that you have to keep convincing.

It is really easy to go into college with this attitude of "I'm going to live a healthy college life," but unless your mind is fully committed, it can be harder than it seems. Trust me there will be temptations, but I know how strong you are and that you can resist them. There will be times when you want to make excuses, such as, "Well I had that test today and my legs kind of hurt, so maybe I'll just watch some tv with my roommate." But where is that excuse getting you? Nowhere, fast. So your legs are a little sore from that cycling class yesterday, your body is telling you it needs a good run or walk to work those legs out! There will be days when you think that you won't be able to get your workout in... but thats no big deal! You know that you can make 10-15 minutes (at some point in the day) to do some easy cardio like jumping jacks and maybe even some crunches.

You can make it work. You won't give up. You are strong.

If you are reading this you either want some insight into my life or your looking for inspiration or you want to make you life a healthy life. If you fall under that latter category, I'm proud of you (and thank you to the people in the other two categories). You are making so many positive steps to a healthy life, steps that many others can't and won't make, and nothing is stopping you now, because you won't let it.

Once I really got into my lifestyle change there was no stopping me. I would not give up. And now that I'm enjoying this healthy life, I will never go back, I won't give up on eating healthy and working out, because why should I? I've worked hard and so have you.

Stay inspired and DON'T GIVE UP.

A transformation for some inspiration...

One year ago vs. Now

Workout of the Week: Lower Ab Workout

The lower part of your stomach is the hardest to change. Knowing that their is a pouch at the bottom of my stomach makes me uncomfortable, and I'm sure some of you face the same problem (no matter how skinny you may be), so I've been trying to work on that part of my stomach lately. Here's my ab workout to specifically target lower abs, good luck!

Do 3 sets. 

• 1 minute plank
• 40 leg ups
• 30 seconds of flutter kicks
• 60 bicycle crunches
• 30 lying toe touches
• 30 in and outs 

How to Avoid Stress Eating

There are multiple factors that led to my gaining of weight, and stress eating was definitely one of them. Stress eating and binging is a problem that not only college students deal with, but anyone that has a stressful and busy life deal with. 

Starting years ago, I found myself turning to food when I had any sort of stress or anxiety. It was easy for me to escape the problem by eating a whole pint of Ben and Jerry's or a box of Oreos. But the truth is, when I got to the bottom of the pint or the end of the box, I didn't feel any better, in fact on top of being stressed I would also have a stomach ache. I even starting thinking that having a stomach ache after eating was completely normal, which I now realize is messed up on so many levels (talk about an unhealthy habit). 

For students especially, stress eating is something I must warn you about. It will happen to you at some point if you let it. But you are smarter than that. You won't allow a midterm tell you to drink the whole milkshake. Instead you will find other ways to cope with stress that will actually help you, more than any item of food can. 

I have now learned to master my stress and I want to help you deal with yours. I had some help from a psychologist who taught me some methods, but I also had to do a lot of research of my own. Keep in my mind, as you read my suggestions, that everybody is different and what might work for me may not necessarily work for you. 

How to deal with stress and avoid stress eating: 

1. Exercise- Even just a brisk 15 minute walk or a short visit to the gym will cause positive endorphins to take over your body and fill it with good vibes. If you're stressed, stay away from weights, which may leave you feeling even more stressed and tense. 

2. Meditation- I was so hesitant about meditation when my psychologist first brought up the idea, but it really does wonders. She suggested Calm.com, which is also available in app form called Calm. On Calm you can pick your amount of time anywhere between two minutes and 1 hour. I usually do 5 minutes when I'm feeling anxious, but you need to test it for yourself and find your perfect amount of time. The app and website are equipped with a soothing voice to guide you and peaceful music! 

3. Stretching/yoga- Some people prefer yoga classes, which are awesome if you're into that sort of thing! Personally I find stretching and constantly falling down in front of people not only embarrassing but even more stressful, and since I'm trying to avoid that, I just do it on my own. Pinterest is a great resource for finding beginner yoga poses. Also you can just do some simple stretches and practice deep breathing for a few minutes! 

4. Massage- If you don't have the luxury of going to get one, find someone willing to give you a massage. You'd be surprised as to how many people will give you one if you promise to massage them after (it's only fair!). 

5. Do something spontaneous- get out of your stressful environment for a few hours or even the day. Go to the zoo or the movies or the mall. Get out of that stress filled campus!! 

6. Crafts and Art- This doesn't work for everyone, it's kind of a hit or miss for me! Take a trip to the craft store and invest in something to create, something that interests you. There's an awesome pottery painting place near my campus that offers discounts every week via there Facebook! Maybe you have something fun like that too, so your research. 

7. Socialize- It's probably not right for me to say go to a party, but... Go to a party. Socializing can have the same effects as exercise on your endorphins. Just don't turn to alcohol or food at the party to help you. Alcohol is just like food in the sense that it may help you for short amount of time, but it won't have a lasting effect and it may cause you even more stress and anxiety. 

8. Talk to someone close to you- Vent to a friend or family member, someone who will help you. Don't talk to someone who may end up stressing you out even more. 

Workout of the Week: You wanna tabata?

In case you were wondering...

"Tabata training (aka, the Tabata Protocol) is a type of high intensity interval training that follows a specific format:

• 20 seconds of a  high intensity exercise 
• 10 seconds of rest"

So here's my tabata workout:

Set a timer for 10 minutes. Do each of these for 20 seconds each with 10 second breaks between each. Do as many as possible in 10 minutes (you should get through them all at least, twice). 

• plank 
• jumping jacks
• bicycle crunches
• tricep dips
• squats (whichever type you prefer)
• wall sit
• butt kicks 
• push-ups 
• high knees 

Finish with an active recovery by either running for three minutes or biking for three minutes (some type of slow cardio will do). 

Recipe of the Week: Oregano and Thyme Chicken Strips

These are perfect for meal prep! Pan seared chicken strips are great on salads or with veggies, which is why I make these!

Ingredients: 

• Package of thinly slice chicken breasts 
• 2 tablespoons olive oil (divided)
• oregano 
• thyme 

Directions: 

Cut the chicken into fajita like strips. In a medium sized bowl mix one tablespoon olive oil, a dash or two of oregano, and a dash or two of thyme. Place the raw chicken in the oil mix and hand toss. Warm up a skillet with one tablespoon olive oil. Place chicken in the skillet and cook until fully done, carefully watching (about 10 minutes). 

Eat some when it first comes out but save the rest to toss with your salads for the rest of the week or veggies and maybe even some quinoa! 

Navigating the Dining Halls

One of the excitements of college is the food. I come from a family of mediocre chefs, therefore, having the luxury of eating whatever I want, and on top of that, it being good food, was probably one of the most exciting parts of the first weeks of college for me. Being able to eat any food and as much food as you want to eat is a blessing and a curse. The blessing is that there is always a variety and you can usually find something you like and the curse is that binge eating can become a serious problem.

My friends and I loved to eat dinner together but with mixed schedules it was a rare occasion, mainly just a weekend event, and a long one at that. We could be in the dining hall for two hours just catching up on the week and of course eating while doing so. For some people talking while eating a meal is great because it gives the person more time to digest their food, but for some, like myself, this is not the case. For me if I am sitting around talking to my friends for two hours there can be times where the conversation does not necessarily peak my interest, which leads to boredom, which leads to overeating.

If you know your friends are like this, start with one item at a time. I usually go for a salad first and from their go for the fish or chicken option of the day. If you still find the need to eat after your first two courses, continue on the healthy route by returning to the salad bar for cucumbers, which are practically water, and yet still fill you up. For me cucumbers have become chips, which is why if I decide to take food to-go I usually fill a cup with cucumbers and store them in my fridge for later.

Ahhhh speaking of the to-go boxes...

A great option that dining halls have to offer is the option to take food to-go. This usually works well for me if I have a night class or know I will be busy. This is also a great way to control your portions. If you choose the to-go option, only take one box and a soup cup. Fill your box up with the food you want, which should contain a protein (chicken, turkey, etc) or omega-3 (fish) and vegetables (no bread, no pasta, and none of those cookies that are calling your name). Look at your box before leaving and make sure that your box is three-fourths green, meaning that three-fourths of your food is vegetables. This is made possible by simply asking for say, salmon, and a double helping of asparagus. The doubling of the asparagus, or vegetable of your choice, will take up more room in your box and will eliminate the need for starches and carbs.

Now for the tiny soup cup. Skip the high sodium chicken noodle; unless you’re sick, in that case I feel your pain. Fill the soup cup, or a normal beverage cup, with extra veggies to store in your fridge for anytime snacking. I usually go for cucumbers but sometimes mix it up by choosing carrots or peppers. If your dining hall offers hummus take a tablespoon of that as well, but don't make a habit of it because the hummus could be high in preservatives. While you’re still there, take an apple for the morning or a citrus fruit, such as an orange or grapefruit. While bananas are filling and full of potassium, they are high in carbs and calories and they go straight to your stomach (say no to belly fat). An apple, on the other hand, provides a filling snack that is surprisingly easy to eat between classes. That line, “an apple a day keeps the doctor away” is no joke!

When it comes to breakfast in the dining halls, be very careful. Hopefully your school has an omelet station because that's the best option. Load an omelet with veggies and no cheese! If that's not an option go for oatmeal, fruit, eggs, or a healthy cereal option. 

I hope this helps you get through the hustle and bustle of the dining halls without giving into temptation. 

P.S.-

Once in a while it's okay to enjoy a treat in the dining hall. In fact you should allow yourself something. Maybe it's a basket of fries that's calling your name or some ice cream, whatever it is, allow yourself a treat once a week, but don't finish it all. Chances are the servings the dining hall gives you, or that you give yourself, are too big, so just don't clean the plate or bowl. A general rule for portioning is the size of your palm. Treating yourself may get you through the week. I know that if I tell myself I can have a slice of pizza on Sunday night, then the whole week ahead I will make sure I make good choices!