Monthly Archives: August 2012
Make Your Own Coffee Creamer
This morning started out with a experiment in my kitchen that included cinnamon and coffee. What a wonderful way to wake up! I can hardly wait 10 months of the year for the delicious Pumpkin Spice Latte. So I decided to make my own Pumpkin Spice Creamer with no idea how it would turn out. I am happy to report that the experiment was a success and I am drinking some Pumpkin Spice Coffee at this very moment.
I’ve had cans of fat-free sweetened condensed milk in my baking cupboard for about a year with no idea what to use them for. Into the creamer they went!
In a medium saucepan, heat 7 oz. fat-free sweetened condensed milk with 3/4 cup non-fat milk until well-blended.
Next, add in a dash of nutmeg, a pinch of cloves, 1/2 tsp. all-spice, and 1 tsp cinnamon. YUM! Smells like Autumn…
Continue to whisk together and allow to heat until it begins to steam (not boil!). Cool for 5-10 minutes before pouring into container and refrigerating. Lasts in fridge approx. 10 days.
Pay no attention to the fact that it is August and I am already bringing out Fall decorations ;)
I used an emptied water bottle for my creamer container, and this recipe makes about 1 1/4 cups of creamer (10 servings of 2 Tbs). Though it is fat-free, there is still a significant sugar content because of the sweetened ccondensed milk. A serving of 2 tbs is 60 calories, 13 grams of sugar and 0 grams of fat. A homemade pumpkin treat? Priceless.
I would imagine this would be pretty darn tasty in a bowl of oatmeal too…There will be more creamer flavor experiments in the future!
Pin this recipe here:
Packing for Dorm Life
Judging by the aisles of puppy folders, Justin Beiber backpacks and 50 cent crayons….it’s Back to School season :)
Supplies for dorm life include a lot more than paper and pencils though! 2 weeks into campus dining, you’ll be ready to stock your dorm with some snacks and healthier alternatives to on-campus dining. Particularly if you’re a health-conscious student (like moi!)
As a student-athlete, I learned pretty quickly that the all-you-can-eat pasta buffet in the dining halls wasn’t going to be practical long-term for my daily fuel. When it comes to nutrition – quality over quantity.
The giant undertaking of packing my entire room into 10 rubbermaid bins has begun. Saturday I will move back to school, in a new upper-classman suite-style residence hall. It’s been no easy task consolidating my favorite clothes and shoes, but one thing that HAS been fun was packing my “grocery” and “kitchen” bins….I love finding healthy alternatives and planning out my meals and snacks to make sure I set myself up for success – and avoiding that Freshman 15. 
No, my suite does not have its own kitchen. I’m confined to a shared bedroom, bathroom, and a connecting shared bedroom. But each residence hall does have a communal kitchen, and I am coming prepared with my coffee pot, blender, pots and pans, baking sheets, and kitchen tools!
The Freshman 15 is not a myth; I’ve seen it happen more than once. Yes, there’s a lot of stress in college, totally different schedules and an all-you-can-eat buffet. But ultimately the choice to eat crappy or healthy is all yours!
Biggest mistake = forgoing nutrients for convenience.
So if you want to avoid falling into these traps, set yourself up for success by stocking up your room with plenty of HEALTHY choices and planning on cooking for yourself at least a couple of times a week.
I use the term “cooking” loosely here to cover anything from sprucing up a basic frozen entree or grabbing a bagged salad to add your own protein and toppings too.
Once I am back on campus I’ll finish stocking my “dorm room pantry” with fresh fruits and veggies. My typical grocery list looks something like this:
Yes this list is lacking major vegetables and common ingredients – that’s because it’s just meant to complement my other meals that I enjoy on campus. I still enjoy about 10 meals per week in the cafeteria, making healthy choices with the options I’m given.
In lieu of this new chapter, I am introducing the new page: Healthy Habits in the home page bar up top! Here is where I will post recipes made on a budget, time crunch and limited kitchen that any college kid can make. As well as healthy options from on-campus dining and other healthy snacks for keeping away the Freshman/Sophomore/Junior/Senior 15 :)
P.S. Strong Like My Coffee is now on Instagram!
Follow here —> Strong Like My Coffee
* * * As of July 29th, a new College Girl’s Grocery Guide 2.0 (apartment-edition) has been created. New school year, new list, right? :) * * *
Pin This Here!
You may also like:
- College Girl’s Meal Plan
- Healthy Study Snacks
- Nutrition 101
- Tips for Healthy Holiday
- Healthy Grocery Swaps
Cardio Carnival
Sometimes cardio can get boring, especially on a stationary machine for 60+ minutes. I love the gym and its convenience, however it seems the minutes tick by slower and slower each time I look up at the clock.
Doing Cardio at the Gym:
Pro: getting a high calorie-burning workout in an air-conditioned and safe facility, no weather or crazy drivers to deal with.
Con: Boredom.
One boredom buster I enjoy is people watching, through which I have noticed the 3 silliest gym trends:
- Guys who spend more time staring at themselves in the mirror than lifting anything.
- Girls who work out with their hair down, fixing and primping in between sets (heaven forbid they break a sweat!)
- Stationary Bikers on Level 1 pedalling about 10 rpms. (you could burn more calories chewing gum)
Solution: Mix It UP! My parents and I like to do a “Cardio Carnival” where we pick 3 different cardio machines for 20 minutes each. It’s a great way to keep the heart rate up for an hour without getting bored. Knowing that you are spending a smaller amount of time at each “station” allows you to push a little harder, and take a “rest” while moving from one cardio machine to another.
As you can tell, not a big gym crowd at 5am…
Cardio Menu:
Row Machine ~ Elliptical (forward and backward) ~ Sit-down Bike ~ Treadmill (walk with high incline OR jog/run) ~ Stairmaster
My Rotation of Choice:
Elliptical, Run (treadmill), Bike.
I put my least favorite at the end because I know when I finish that 20 minute set I am DONE. However incorporating Row, Stairmaster and Treadmill would be the best whole-body blast because it targets upper body, butt, and legs.
It’s like a personal triathlon to keep things fresh. Not to mention, calling it a “Carnival” instantly means it’s gotta be fun, right?!
