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Healthy College Girl Meal Plan

I did a little “data digging” on the behind-the-scenes end of the blog this past weekend. The site statistics allow me to view some “analytics” around my readers (no, no specific names or locations…your identity is safe! Haha) like which pages get the most views and which search results brought readers to my website. Reading through the search keywords that lead people to stronglikemycoffee.com was surprisingly entertaining. Here’s a few of the completely random search results that brought readers to stronglikemycoffee.com …

  • “I feel like a pig” (I’m sorry you had to Google this. :( But I’m assuming it took you to my Farrell’s Ice Cream Post —-> Sunday Sundae and the Pig’s Trough)
  • “Can girls hike” (Ummm it’s 2015, girlfriend.)
  • “Snacks for a Coffee party” (I want to be your friend!)
  • “Fruit in Disguise” (I’m intrigued)
  • “Do I have to workout on Sundays?” Not sure that Google is the best source for that one!
  • More than one “Easy Diets” (Easy + Diet? Hah!)
  • And a surprising number of searches for “Pumpkin Bra

Out of the 26,000 search results in the past  2 years, 10% have been some variation of “healthy college meal plan” or “college diet for girls.” First: hate the word diet. I don’t follow any specific food trends or fad diets (unless someone has coined a fancy term for balancing-a-healthy-dose-of-leans-and-greens-with-equally-healthy-doses-of-graham-crackers-and-chocolate-pretzels). ;)

My daily meals and snacks are pretty consistent, full of fruits, vegetables, complex carbs, proteins, and healthy fats. Because so many “healthy college meal plan” searches lead to this page, (and I don’t want you falling victim to the Banana Girl Diet) I thought I’d share a breakdown of what’s worked well for me:

Healthy College Meal Plan on College Fitness Blog Sttronglikemycoffee.com

  • Everyday begins with a cup of coffee within 32 seconds of waking up.
  • 8:00am breakfast at the office:
    • Steel cut oats with half a banana, cinnamon, occasionally some blueberries, and unsweetened almond milk.
  • 10:00am snack:
    • Apple slices to quiet the growling belly
  • 12:00pm lunch:
    • Almost always a homemade yogurt parfait: non-fat yogurt with ½ banana sliced, almond slivers, strawberries, and whatever other fruits we have at home like nectarines, pears or mangos. Plus a crunchy snack like a serving of honey whole wheat pretzels, cinnamon graham crackers or ½ a protein bar like Quest Bars, Luna Bars, or Larabars.

Healthy College Girl Meal Plan | Clean Eating for College Students | Stronglikemycoffee.com

  • Afternoon snacks:
    • square of dark chocolate with an iced coffee.
    • Pre-gym snack: Rice cake with PBFit (powdered peanut butter, 55 calories for 2 Tbs.)
  • Dinner:
    • Salad (Greens, bell peppers, cucumbers, carrots, sometimes avocado, whatever fruit is in season, lite vinaigrette), roasted or grilled sweet potato circles, and a veggie burger (rotating black bean burgers, quinoa burgers, and garden medley burgers.)

Healthy College Meal Plan | Clean Eating for College Students | Stronglikemycoffee.com

  • Dessert:
    • (Unless we’ve gone to the gym pretty late, I almost always have dessert. I have a perpetual sweet tooth.) Could be a homemade peanut butter chocolate chip energy bite, square of Ghiradelli dark chocolate, or some dry cereal.
  • P.S.:
    • SO SO much water all day. Dehydration can have nasty effects.  I would say I drink about 75 ounces a day. (But sweat out about 40, hah!)
    • Limit alcohol. I love a fruity cosmo as much as the next college girl but the effects that alcohol has on the body keep me from regularly sipping the sangria. I save my alcohol splurges for special social occasions, and I always try to lighten the drink and sip lots of water to prevent its dehydrating effects!
    • I can’t drink my coffee black so I add in about a tablespoon of non-fat non-dairy creamer, but if you like your coffee sweeter, try stevia instead of sugar!
    • Restaurant calorie and nutrition information can be off by about 10% and typically include more oils and salt than you would add yourself. Packing lunches and snacks for the majority of the weekdays is the healthiest way to go, if you ask me!

Clean eating in college requires a little more effort, grocery shopping and washing/cutting all the extra produce. You can’t argue that packaged goods are more convenient but I think it’s absurdly obvious that our country is in a huge health crisis when you see the average size growing and growing every year. I wish we put more of a focus on the quality of nutrition and the impact it has on every part of our life! Eating healthy in college is like an investment in your future, and after you begin making a cleaner meal plan, it just becomes a habit. You start to no longer crave the icky fried foods and sugary drinks because you know they won’t make your body feel good.

Shrimp Salad from TK Bar (Stronglikemycoffee.com)Aaaand that’s a typical work day meal plan for me. Maybe that will be more useful for those of you googling “healthy college girl meal plan” I hope? I’m about to play tourist in Wilmington, NC and do some potential future-hometown huntin’….. can’t wait to share more later! :) I-40 California to Carolina | Stronglikemycoffee.com

 

XOXO Kenz.

Flipping the Tassle

On Friday afternoon, in between freak hail storms, I graduated from Northern Arizona University.

The ceremony was perfect, as was the celebration with my family afterwards. It still hasn’t hit me yet that I’m not a “student” and I won’t be going back to school. So much chaos in the last four days has kept me quite distracted :)

Within 48 hours, I took my last final exam, welcomed my parents to Flagstaff, walked in the graduation ceremony, celebrated with my family, packed and cleaned my apartment and moved out of state.

Graduation Cap Decoration  Stronglikemycoffee.comMy graduation cap reads “Smarter, Stronger, Older, Blonder” (than I was 4 years ago.) Most of the girls in my graduating class had decorated their caps and I was so impressed with the creativity! Unlike high school ceremonies, we get to sit next to our friends during the ceremony so I met up with my marketing buddies before we walked. Thanks to social media, we were encouraged to add #NAUgrad to any pictures we posted which would be displayed on the jumbotron. My selfie with the parents made its 5 seconds of fame! ;)

Graduate and my mom  Stronglikemycoffee.comI am indescribably grateful to my parents for their support. Not only have they blessed me with being able to graduate debt-free, but they have been my constant cheerleaders, best friends and source of encouragement. My mom and dad pushed me to train for a marathon and apply for opportunities I considered out of my league. They welcomed me home when I needed a weekend of love. They traveled to my track races in Flagstaff, Phoenix, and California. They listened to me vent, and they were the first people I called with any exciting news.

There is no way to fully express my appreciation for the sacrifices they have made for my college education. But I know how fortunate I am to have been raised by such generous, compassionate, supportive people. I love you so much, Mom & Daddy! (They are my biggest blog fans, too ;) )

Graduation celebration  Stronglikemycoffee.comImmediately after exiting the dome, Flagstaff decided to welcome the Class of 2015 with a dramatic hail storm. What can you do but laugh?! It can rain on my parade but it couldn’t stop me from smiling! Graduating in the hail | Stronglikemycoffee.comPost-graduation activities included brewing a fresh pot of coffee, putting on slippers, and beginning to fill cardboard boxes until our stomachs were growling. My mom, dad and I had a long delicious dinner, starting with a Pomegranate Mojito. We shared a smoked salmon appetizer and I picked a shrimp and scallop pasta dish (something far from my norm!) We were definitely too full for dessert, a very rare situation for us ;)

Honestly I was just trying to absorb the feeling of pride from completing my four years of college. I just wanted to soak the moment in before getting too carried away with “what comes next.” 24 hours after the ceremony, I was 200 miles down the road.

Congratulations to the Class of 2015!

XOXO Kenz

Monday Motivation

A little motivation for marathon training, staying focused, and just getting through Monday in general. (We are just FOUR days away from spring break!)

A couple times a month, I like to take a break from writing my own original post to share amazing finds from around the interwebs that I found especially entertaining/inspirational.

1.) Motivation to push yourself in workouts:

Probably the only reason I was able to power through my 13-mile long run on Saturday was with Kelly Clarkson’s brand new album Piece by Piece (Deluxe Edition). She is the true MVP here. The beats and the lyrics made the miles fly by (except when I ran so far out that my phone lost internet connection and I ran two miles in complete silence. Awkward.) Can’t pick a favorite but Second Wind and Invincible are probably the best workout tracks.

2.) Motivation for Self-Improvement:

The Thought Catalog Article ‘25 Things Every Woman Should Have by the Time She Turns 25′

This article popped up on Pinterest and piqued my interest. As a 22 year old millenial, a lot of the things on this list are considered more traditional than modern. Especially #3, which says we should only have the phone numbers, Facebook contacts and friends that we actually want in our life. So many of the items on this list resonated with me and I think it is a personal goal to accomplish each one in the next three years. (Should probably print it out then, to remind myself!)

3.) Motivation for running:

*Obviously since I am 3 weeks in and 12 weeks out from my next marathon, I had to add something running-related. Blogs from other marathoners are my main source of running inspiration lately (Carrots n’ Cake and The Hungry Runner Girl motivated me to do my first Yasso 800 workout! Both are training for Boston.) I’m not going to lie, food is a huge motivator for running. As ridiculous as it sounds, I’m running to become faster for a marathon, not to lose weight. So I look forward to replacing the calories I burn off… I joked on Instagram about my intense margarita craving during this weekends long run. I’ll blame it on all the salt I lost from sweat! ;)

Running Motivation  stronglikemycoffee.com4.) Motivation to Eat Healthy:

On the complete flip side of that beautiful diagram above, not every meal can be cupcakes and cosmos unfortunately. Nutrition is still extremely important for our everyday energy, brain activity, self-confidence and overall health. I’m definitely guilty of getting in a rut and giving into hormones and cravings. Sometimes we need a little motivation to remind ourselves why its so much better to choose healthy whole ingredients, and this video and post from The Skinny Confidential was pretty helpful –> TSC Grocery Store Haul.

5.) Motivation for blogging:

On Friday night, I was stopped at a cross walk with a friend just chatting. A girl came up behind me and said, “Excuse me? I read your blog…” I’d never met her before. She was a student at my school who Google searched ‘healthy college girl blog’ or something. Her boyfriend recognized our school in the pictures after she clicked on Strong Like My Coffee and so she began following. The very first time someone who randomly found me on the internet found me in person! (If you’re reading, hi!)

Turns out my digital marketing course and work with search engine optimization has made Strong Like My Coffee the #1 search result on Google for “Healthy College Blog”!

6.) Motivation for senioritis:

Motivation Monday from Stronglikemycoffee.comOn Thursday morning, my marketing professor so kindly reminded us that we should start actively seeking out jobs for after graduation. Thanks dude, I’ve been working on that since January! Do you know how many rejection e-mails I’ve now received? I don’t even know. I delete them immediately, so I’m not keeping track. The majority state that they are seeking candidates with 5+ years experience.

I’m motivated to keep looking because of my intense passion for starting a brand new life of my own in the Carolina’s.

I’m motivated because I know my marketing skills and my experience are right for some position out there. I’m motivated to keep applying because every day, a few thousand people visit this site to see what I have to say.

I’m motivated because all of my peers are going through the exact same thing. I’m motivated because I’ve had my heart set on moving to the south and anything less than what I set out to do is not an option.

Monday Motivation Quote (Stronglikemycoffee.com)

May your Monday be short and your coffee be strong!

XOXOXO

 

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