Blog Archives
6 Healthy Tips for Navigating Campus Dining
A few months ago, I was asked to write an article for another blog that related to health and fitness in college. I came up with “6 Healthy Tips for Navigating Campus Dining” and now I’m sharing it on my own blog because it’s perfect for the back-to-school season! A Monday seems like the best time to give ourselves some healthy reminders, especially if you had a particularly splurgey (<– new word!) weekend. Which, hello, it’s COLLEGE FOOTBALL SEASON, so it’s understandable. ;)
6 Healthy Tips for Navigating Campus Dining
By: Kenzie Estes of stronglikemycoffee.com
I remember my first dinner in the campus dining hall my freshman year of college. It was called “The Hot Spot” and the buffet of food was completely overwhelming. My eyes widened as I tried to take in the wall-to-wall counters of food lined with a salad and sandwich bar, pastas and pizzas, stick-to-your-ribs mashed potatoes and gravy, Asian stir fry bowls, and everything in between. Freshly baked cookies under vanilla soft-serve would have made the “Freshman 15” a very real experience had I not been so devoted to maintaining a healthy lifestyle.
Nutrition is particularly important to me in college because I was recruited to my university’s NCAA Division 1 Track and Cross Country team. Even without my athlete status, continuing to make healthy choices in school is incredibly important to thrive in your new environment with the stress and workload that comes with being a student.
A healthy transition from home-cooked meals to campus dining requires some effort. Here are six tips that I find helpful for navigating through the dining hall:
1.) Leave the “Get My Money’s Worth” mentality outside.
Buffets and their unlimited offering can invoke a mental need to get the most bang for your buck, which has more to do with quantity than nutritional quality. Focus on building a plate that is full of color and nutrition. If you have a difficult time choosing your meal, remember that everything will be there again tomorrow!
2.) Pre-plan your plate.
Have some sort of idea of what you are craving before you enter the dining hall to avoid having to examine all of the food. Without a plan for your meal, you might end up “sampling” a little bit of everything (been there, done that) which can add up to more calories than you realize.
3.) Pick one splurge meal each week.
It’s also important to note that it is not healthy to completely deprive yourself of the ice cream station or cookie cart either. If you occasionally treat yourself to something indulgent or plan a “cheat meal,” you are likely to stay on track with your health goals.
4.) Use entrée plates as a base & add to it.
Oftentimes buffets offer a variety of pastas, pizzas, sandwiches and soups because they are widely popular and simple to feed the masses. One of my favorite ways to pack a nutritional punch in cafeteria meals is to grab fresh vegetables or salad bar ingredients and mix them into the pre-served entrees. Stir a handful of spinach and carrots into a bowl of soup, and tomatoes and bell peppers into a plate of pasta. Cut up an apple over a salad or slice a banana into your oatmeal or cereal.
5.) Be picky.
Don’t eat something just because it’s there. Be selective with what you put in your body! If it’s not amazing…skip it.
6.) DON’T be afraid to bring your own ingredients!
A friend of mine has a bag of chia and flax seeds in her purse to add to oatmeal or cereal. Many times I’ll bring in Quest protein powder and a shaker to mix with almond milk. Salsa, pepper and liquid amino acids can spice up any dish if your campus’s cooking is particularly bland. And of course I always have my own powdered coffee creamer.
Brunch in the Hot Spot was always my favorite way to start a Sunday morning. Everyone comes in their pajamas, some bring notes to study, some just talk with friends. Everyone cozily enjoys their omelets and coffees before Monday kicks in. With a little effort, your college dining experience can be fun and healthy.
Product Review: Extend Nutrition Bars!
We made it to another weekend! Celebratory Cyber Coffee Mug Clink!
Everyone is talking about Fall and excited for Autumn, but it feels a little premature here! We’re still experiencing 106 degree days. It’s still summer if you’re sleeping with the air conditioner on, I don’t care if it’s #pumpkinspicelatte season or not. When I can trade my evening treadmill session for a run along the bike path in crisp air, then it’s Fall. :)
Until then my workouts have been primarily indoors or before 7:00am, followed up by a new-to-me protein bar.
Extend Nutrition reached out through my blog to offer it’s nutrition bar products for review. I was intrigued by the low sugar and high protein content of the bar, and you know I’m always up for trying out new health products!
Full disclaimer: Extend Nutrition provided its products free of charge to sample, however this review is 100% my personal and honest opinion. I am not otherwise affiliated with this company (other than being a new customer!).
It should be noted that I have high standards when it comes to packaged products. Obviously I don’t want to waste my money or my calories on something that isn’t healthy AND satisfying. This picky girl is absolutely impressed with Extend Nutrition Anytime Bars! The variety of bars are sweet and flavorful, contain minimal sugar, have a perfect portion size, and are surprisingly filling due to the high protein and fiber content. The macro-nutrient ratio is ideal for a post-workout snack or just a replacement to something more processed and sugary.
Many of the “protein bars” or “nutrition bars” on grocery store shelves list some variation of sugar or syrup as their #1 ingredient (and #3, and #5, and #6…..). When I’m looking for something quick and convenient to curb my post-workout hunger, I want something with protein and complex carbs. Sugar is a simple carbohydrate that really doesn’t offer any nutrition to my body that I’m demanding so much activity out of! Extend Nutrition bars are gluten-free and aid in managing your blood sugar for 6-9 hours.
The bars are ideal for endurance athletes, runners, or anyone looking to lead a healthy lifestyle.
There are two different textures, one that’s chewy and another that’s crunchy. The dessert-y flavors like Cookies N’ Cream and Chocolate & Caramel totally satisfy any sweet tooth without any guilt. They are sweetened with stevia, the all-natural plant-based sweetener. It’s great to see companies using alternatives to corn syrup, refined sugar, and aspartame.
Personal fave is the Chocolate Peanut Butter, hands down! My mom favored the brand new Yogurt & Berry flavor, which reminds me of a (cleaner) Nutri-Grain bar.
Overall I really enjoyed the texture and flavor of these bars, as well as the portion size and the macro-nutrient ratios. You can find them in Walgreens stores or just order online: www.extendbar.com (Again, I’m not being compensated for any sales, just sharing some product love!)
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This weekend holds a 16-mile long run as part of my marathon training, which will likely be followed by overindulging in Gilmore Girl episodes, homemade iced coffees, and general laziness. Enjoy your Friday!
XOXO Kenz.
Throwback Thursday #14: Sweet Pear Salsa
It’s #ThrowbackThursday and I get to pick an old and forgotten blog post to reappear for your reading enjoyment :) Before I leave you with a blast from the past, how is your week going?! This morning I took advantage of an almost-empty gym to squeeze in a Chest & Tri’s workout. I even ventured into the free weights section and started with the bench press. So far, I’m only able to press the bar by itself. Hopefully in the next few weeks I’ll add weights to the sides so it looks slightly less wimpy ;) Luckily there aren’t many gym-goers at 5:00am so I don’t feel judged. Early morning workouts are the best! 
My #TBT is a recipe from a couple years ago. I was beginning my sophomore year of college, living in a suite-style dorm, and whipped up this healthy snack recipe in the dorm kitchens. Since today is feeling extra “autumnal” it seemed appropriate :) On Saturday, we were blasting our air conditioner as the temperatures climbed well over 100 degrees, and today here I am sitting in an over-sized sweater. Mother Nature must be as indecisive as I am ;)
Originally Posted: October 19, 2013
Like the middle child, pears have been highly overshadowed by the plethora of pumpkin and apple recipes every autumn. I mean, you don’t hear about amazing recipes for pear cookies, pear spice lattes, or pear pies. But pears are a Fall fruit too! They are in season fall through winter, though not quite up to the hype of the popular pumpkins :P
Just like apples, pears come in a variety of flavors and according to Runner’s World Magazine they contain 25% of our day’s fiber with plenty of Vitamin C, Vitamin K, potassium and electrolytes. I had 3 in my fridge and an urge to try something new. (But healthy, of course. Though if you’re not in the mood for something healthy, Joy the Baker’s Pear Spice Cake with Walnut Praline Topping is a winner.) The product: Sweet Pear Salsa!
Sweet Pear Salsa:
3 Medium ripe d’Anjou pears
1/4 cup drained crushed pineapple
1/4 cup diced purple onion
1 Tbs cilantro
Juice of 1 Lime
*I used Stacy’s Cinnamon Sugar Pita Chips for dipping!
- Wash and dice the pears. I like to keep the skin on!
- Combine diced pears, pineapple, onion and cilantro.
- Sqeeze the lime juice, cover and refrigerate.
- Enjoy with your favorite pita chips, on a burger, or on toast!
It’s sweet n’ citrus-y, and perfectly delightful for when you’ve had enough pumpkin (HAH like that’ll happen…) ;)
