My College Girls Tips & Tricks: Staying Healthy While Away from Home

This one is for all you college goers out there - mainly for the incoming freshman, but also for those who are away and still trying to find there way. Navigating through the dining hall or the college town supermarkets all alone can be very intimidating. I'm here to help you narrow down your options and give you confidence along the way. You could be like me and stock your dorm room with pop tarts, Quaker granola bars and slim fast shakes (yep that was me for a brief moment in time)...OR you can CHOOSE wisely, prepare and stay focused throughout some of the best years of your life!

When it comes to food choices it can get very overwhelming so just don't over think it. Stay simple. Simple from the Earth foods in their natural form (fruit & vegetables), simple ingredients (the less ingredients the better), ingredients you can pronounce and most importantly water, water water!

Some general helpful tips for being away at college:

• Stay away from soda & energy drinks - they're not good for you and they don't actually give you energy. Drinking water can fuel your body naturally and help you stay focused when caffeine is fogging your brain during late night cram sessions.
• On that note, invest in a new water bottle. Preferably one that keeps your drink colder, longer such as a Tervis or S'Well. The price might scare you, but you can't beat their shelf life, they're good for the environment and my guess is you're more likely to drink cold water throughout the day if its available. Am I right?
• Take a daily probiotic. Again, they may seem a little pricey for a college student, but they pay for themselves when you're not having stomach aches or not at the doctors (as many new college students get sick being away from home) getting a prescription med for some air borne illness you contracted - yuck! Probiotics provide healthy bacteria for your gut (aka stomach) to thrive in a not so healthy lifestyle such as college. The more strains in the capsule, the better. Over 20 billion is best but I'm a big believer in that something is better than nothing. So if you take only 1 pill a day (with 10 billion) than you're on the right track.
• Stock your (mini) fridge wisely. Its not just for beer. Yogurt, water, sparkling water, fruit (bananas, apples, carrots, cucumbers), protein bars (see below), etc. All these quick go-to snacks will be readily accessible when you need them so you don't find yourself eating one more bagel and cream cheese sandwich while running across campus to your morning class after you overslept (guilty!).
• If you do drink coffee, make it count. Don't order it with milk (milk is NOT good for you beyond popular belief) or added sugars. A simple coconut milk latte or plain black coffee with a splash of almond milk creamer would be a better choice. These won't weigh you down, literally, and the caffeine might help you jump start your day. Any bottled caffeinated drink is a no-no. It will not help you in any way and will come back to bite you in the ass - I promise.
• Get moving! Get a fit bit, take a walk, join a gym, start spinning, practice yoga. Running is my happy place, my meditative state, my "me-time". Find something that fuels your soul and stick with it. Being away from home can be tough, but finding a place that makes you happy will help you thrive. When you eat well, you feel well. When you feel well, you move well. When you move well, you will be well. Its a beautiful cycle of survival.
• Remember that it takes while to form a habit, especially good ones. Take your time and know you are already ahead of the game if you're even reading this. Something will stick. No one is perfect, but we can all work together to promote a healthier community.
• Finally, Call your mom...She misses you!

Some simple suggestful on-the-go snacks:

• Lara Bars - Cashew Cookie and Blueberry Muffin are perfection.
• Kind Bars - made with almonds and dried fruit.
• Almonds - raw is best, but added sea salt is delicious and will do!
• Cashews - whole and raw are best, but they have many flavored types that are supper yummy. 
• Popcorn
• Fruit - whole fruit in its natural form is best. 
• Veggies - This is a tough one for college students, but if you can throw in spinach once a day on salad or grab carrot sticks on your way to class a few times a week you're on the right track.

Those dreaded (or beloved) dining halls:
First and foremost the portion sizes are out of control. This is not the time in your life to have to eat everything on your plate. Make sure half (or even more than half) of you plate is veggies whether its in salad form or plain steamed vegetables and the other half protein. Don't be scared of carbs, but there are ways to choose the right ones. Whole grains, nuts and seeds are excellent ways to round out your meal and keep you fuller longer. Watch out for the dressings. Creamier isn't always better, but also watch how much you're putting on your plate. 1-2tbsp will do and thats it! Forgo the cheese as well as croutons, won-ton strips, tortilla strips, etc. They're not necessary and you won't even miss them.

Another wonderful tip for food choices is to not restrict yourself of anything, but rather continuously add new things to your plate. Our palettes change (aka evolve) as we grow and something you may have shied away from or not even liked a few years back could be one of your new favorite foods at this point. Sometimes all it takes is trying it in new form to fall in love. Take my kids for example, some are great eaters and others are terrible, but I always tell them to at least try it and then if they don't like it they don't have to eat it. Veggies can be cooked in so many ways - raw, steamed, broiled, sauteed, grilled, and so on. Each form tastes a bit different as well as the seasonings you put on them. You need to find YOUR flavor and I promise you'll learn to love veggies for the way that they taste and most certainly for the way they make you feel!

Drinks of Choice:
Water, water water. If you've ever started eating poorly and seen more acne pop up in and around your face it could be a number of things - hormones, too much dairy, lack of sleep, or it could be NOT ENOUGH WATER. We should all be drinking way more water than we think. If you figure it in terms of your body weight (b/c everyone is different) then try to drink your body weight in ounces. For example, a 125lb girl should aim for 125oz of water a day. If you break that down with a 24oz water bottle then you should be drinking about 5 full bottles a day. Very doable and a great challenge for yourself!!

I'm a coffee drinker so I can't fault someone else for being one, but if you're not- do not start. Green tea is where its at. Flavored with lemon you've got your caffeine fix AND you won't be addicted to the #1 drug in the world. Coffee also lures you into the added sugars, syrups, and massive sizes that are unnecessary to sustaining a healthy lifestyle.

If you're of drinking age and are reading this my #1 tip is stay away from fancy cocktail mixers which are loaded with sugar and stick to a clean drink of vodka, club soda + lime/lemon or a light beer. You'll appreciate this advice each Saturday morning when you're not nursing a sugar hangover. Oh, and don't smoke. Its just disgusting and terrible for your health. (My PSA for the day).

OK, so those are just a few of my tips for the day. I hope it helps you in your journey of life and know I'm behind you cheering you on every step of the way!

Travel Food Tricks: Toddlers

So as I was packing clothes for a recent family vacation I started thinking about our grocery list of things I have to get once we get there. With that thought, I realized I always have a few staples on my list that I know will keep my kids going throughout the day and make them feel comfortable while out of their element.

Some of those travel food items include:
Organic Whole Milk
Shredded Cheese
Whole Wheat Tortillas
Chobani Kids Yogurt
Avocados
Black Beans
Bananas
Apples
Berries - Strawberries, Blueberries, Blackberries
Cheerios (Plain)
Granola
Pretzels/Goldfish
Almond Butter & All Natural Jelly
Whole Wheat Bread
Annie's Homegrown Mac & Cheese
Raisins
(All Organic, whenever possible)

Having food items that your toddler is used to having at home is key. You'll notice alot of fruit on my list which I try to make our main source of snacks throughout the day. Of course, vacation is for splurging and trying new things, but they thrive off comfort. Waking up to a simple breakfast of yogurt and granola will set the pace for a good day - say, instead of a giant donut or bagel which are certainly tend to be beach time essentials. I typically let them pick one or two days where they can pick a giant sprinkle donut - after all, it is vacation and I'm not evil!

Also, kids tend to eat a different times than adults. Its called constant snacking. With a few staples above I can easily whip up back bean quesadillas & guacamole and avoid tantrums before the adults sit down for dinner. We also typically do a fast food stop (which I'm not the biggest fan of) on the way to the beach if it falls during a meal time, but on the way home I always pack sandwiches, fruit, and pretzels to munch on - again, to avoid any drive-thru we might encounter with growling bellies. It works for me, maybe it'll work for you too!

GOTR: My Favorite Breakfast Oatmeal

Good Morning!

If you like oatmeal, you're going to love this recipe! Ever since college, I used to buy the small, pre-packaged oatmeal in which you add water to in the microwave. Two minutes and you're done. Seems quick and easy, but they were just always too sweet for me and were never on the top of my go-to list of breakfast options so I stopped eating them. Then, once I discovered Almond Milk a few years back I ended up trying it with everything - cereal, smoothies, and then eventually oatmeal. Even though the almond milk is unsweetened, the almond flavor has a natural sweetness to it that won't hurt your waistline or cholesterol level. Also never loving hot oatmeal - I would always wait until it was room temperature to eat it. Anyway...

Here is my easy, delicious, and cool oatmeal treat you can take on-the-go. I make it the night before and typically eat for breakfast (sharing it with my 14 month old son) or grab it for a mid-morning snack. Its the perfect combination of protein, fiber, and vitamins to start my day and keep me full. I recommend you try it! Did I mention it only has 3 ingredients and yet, endless options?! Perfection!

I use and love these little pint mason jars by Ball. They are the perfectly sized for portioning oatmeal, sauces, salad in-a-jar, fruit salad, etc. You could also use any cup that has a lid on it, that's fine too. The advantage of the jar is it keeps the oats air tight as well as the easy access to take it with you in the morning - to school, work, appointments, sports activities, etc.

Overnight Breakfast Oatmeal
Ingredients:
1/2 cup Rolled Oats
2/3 cup Unsweetened Almond Milk
1-2 Tbsp Raisins
Dash of Cinnamon (optional)

Some of My Favorite Additions:
Dried Cranberries
Blueberries
Raspberries
Sliced Banana
Diced Apples
Slivered Almonds
Chopped Walnuts

Directions: The night before put oats and almond milk into jar/cup. No need to even stir. Let sit overnight in fridge (or at least a couple of hours). Once you're ready to eat, add a dash of cinnamon and your raisins and done. Or test and try any of the above additions to make you're perfect combination. And there you have it - You have breakfast on the go!

Girls on the Run Newsletter Week 7: http://www.girlsontherun.org/

My Personal Blog: Choices: Nutrition.Life.Love.

GOTR: Bananas - A Portable Fruit

Happy Tuesday!

And welcome to warm weather...what a great day for a run!

One of the most perfect fruits for anyone, especially runners, is a banana. I don't know many people who don't love bananas. I think they're good for breakfast, lunch, or dinner - or best of all snack. I found this chart below about all of the wonderful health benefits of bananas and I thought I would pass along. Such a simple fruit can do so much for your well being. Bananas are one of those fruits you can't use the excuse of expensive, inconvenient or messy - you can take them anywhere with you. Anyone from babies through adults can enjoy this versatile snack. 

If your bananas become too ripe before you get a chance to eat them- peel, slice and place in zip-loc bag in freezer for a quick addition to any smoothie. Or, grab your GOTR girl and make a family banana bread or muffin recipe. Yum! Bananas are one of the reasons I'm at the grocery store so often - we can't keep them in the house.

With all of these wonderful health benefits, who wouldn't want to grab a banana everyday! 

For more information on how powerful of a fruit bananas are, click here.

Girls on the Run Newsletter Week 6: http://www.girlsontherun.org/

My Personal Blog: Choices: Nutrition.Life.Love.

Why I Love Trader Joes

Let me count the ways....

Its a simple store, with simple products, with simple ingredients. Need I say more. It doesn't have all of the marketing gimmicks all commercial grocery chains have. They're products are inexpensive, wonderful and absolutely delicious. I can always find so many organic and real food options that I feel good nourishing my family. I have yet to find a product at TJs that we don't love!

A peak into my grocery cart.

Some of our family favorite TJ selections are:

• Organic Tortilla Chips & Pretzels
• All Natural Peanut Butter
• No Sugar Added Strawberry Jelly
• Brown Rice Medley
• Organic Whole Milk
• No rSBT Whipped Cream Cheese
• Earth Balance Butter
• Organic Shredded Cheddar Cheese
• Organic String Cheddar Cheese
• Organic Chicken Sausages
• Organic Ground Beef
• All Natural Fruit Bars/Cereal Bars/Lara Bars
• No Sugar Added Waffles/Oatmeal/Cereals
• No Sugar Added Raisins/Cranberries/Other Dried Fruits
• Whole Wheat and Fresh Breads/Tortillas/Buns
• Frozen Organic Fruits & Veggies
• Fresh Organic Fruits & Veggies
• No rSBT Vanilla Ice Cream
• Green Drink Powder
• ...the list could go on

Friends used to always ask me how I can do all my shopping at TJs and not have to go to a conventional market. Besides my paper and cleaning products, I can truly get all my family's shopping done there. I cannot say enough wonderful things about Trader Joes. It has been my go-to grocery for the last 7 years and I highly recommend it to any of you!

For more information on Trader Joes, go to: http://www.traderjoes.com/

To find a Trader Joes near you: http://www.traderjoes.com/stores/index.asp

Natural Detox - Warm Lemon Water

I have been a coffee lover for many years now and I actually don't intend to give it up completely...at least not anytime soon. I really do enjoy the taste and the "uplift" I get from it to start my day. It does make me a happier mommy on some days :) Many people (including myself) would say its completely unnatural to use coffee as a mood booster, but when you have little kids - you'll understand. Right now, its either coffee or alcohol and I think coffee might be the safer bet!

My overall diet is pretty healthy. I really do enjoy eating healthy foods, I eat alot of fruits and veggies. I don't eat alot of processed foods, mainly organic, and so on. However, I do drink a cup (or two) of coffee each morning and will admit that I believe coffee is making me "fat". Don't strike me down yet for say the "F" word. I actually hate using that word, especially because I think its a damaging word to use on yourself and I don't believe I'm actually fat. But the overall meaning behind it I feel is true - "fat" meaning that my coffee with the added sweeteners I choose to drink is creating unhealthy habits for me throughout my day. And god forbid I step into Starbucks - my habit only gets encouraged with the larger drink sizes and yummy treats they have to offer. I'm certainly not blaming a product for making me eat poorly, but seeing how I strongly believe that breakfast is your most important meal of the day, my coffee habit doesn't seem to be doing meany favors. It seems to aid me in choosing improper foods for my diet. The more coffee I drink, the more sugar I tend to crave, and the worse my daily habits will be that day. Its a vicious cycle.

The reason for my ramble is to explain my new venture. Over the years, I have read a ton of books and articles about detoxing and why its so important to clean out your system. I always felt it was for those people who ate poorly and needed a jump start on their health. What I've come to realize is that any every person can benefit from this one small change. Its warm lemon water with cayenne pepper every morning. Although simple, it sounded a bit strange, but certainly doable. And why couldn't a seemingly similar swap be an easy one? I challenge myself to try!

The combination of lemon and cayenne is an enhanced detoxification effect on your liver and entire system. It aids in boosting energy and metabolism - who couldn't use that, right? Coffee has become my morning routine shall we say, so I'm hoping to use this simple swap to create a new, and healthier, routine for my body. It certainly can't hurt to try.

I will keep you updated on my journey and maybe enable to to break your coffee habit too! Wish me luck!

My Family's Pantry Essentials

A well stocked pantry can make all the difference in the world when trying to figure out your next meal. By keeping certain items on hand, you'll be able to select ingredients for the next meal in a pinch. Having those staples will enable you to either gather a meal in minutes or to only run to the local grocery for those fresh items needed for dinner that evening.

What I have come to learn, especially after having kids, is having a well stocked (and nutritious) pantry helps me to prepare dinner without having to worry about serving up a healthy meal. In winter months I find I have more time to deliberate what I'm going to make - with slow cooker meals and hearty meat dishes in the oven. But come Spring and Summer my kids and I live outdoors and the last thing I want is to rush in early from playing to prep for dinner.

Here is a recent photo of my pantry with the items I feel are essential to my family's needs.

Kashi Go Lean Cereal - a quick breakfast option or snack
Quaker Oatmeal Packs - great for toddlers as an afternoon snack
Old Fashioned Oats - add to smoothies for extra fiber
Whole Grain Rice - a side dish (or slow cooker addition) in less than 20 min
Pasta - add some veggies and parmesan cheese and your done
Tuna fish - my favorite pantry lunch item
Taco Seasoning- a mexican dish in a flash
Annie's Shells & White Cheddar - our family's version of mac & cheese
Black, Kidney & Navy Beans - add to anything instead of meat or as a simple side dish with rice
Almond Butter - our main version of peanut butter
Marinades - quick addition to chicken and throw in the oven
Balsamic & Red Wine Vinegar - salad dressing in minutes
Olive Oil - stove top pan prep or salad dressing addition
Diced Tomatoes - chili's, stews, jambalaya - a crockpot staple
Crushed Tomatoes - make your own pasta sauce in seconds!
Tomato Sauce - add flavor to tacos, chili, spaghetti sauce, etc.
Chicken Stock (Low Sodium) - your soup base and crockpot staple

With any of these ingredients you can prepare just about anything at the last minute. Keeping your pantry organized also helps you restock, as needed. Lets face it, with kids its all about keeping things simple!

Smoothies: Your New Grab n Go!

Speaking of the most important meal of the day...Have you ever been stuck in a rut when it comes to pulling together a quick breakfast for your kids - whether at home or on the go. My answer to that is a smoothie! They can be the perfect way to start your little one's day, assuming you put all the right things in it :) What are some of your favorite fruits, veggies, additions, etc. I've been making smoothies for what seems like forever - they just used to be called protein shakes for my husband and I. When we realized we'd rather be eating our protein than drinking it, smoothies became more about added vitamins and nutrients and less about weight-loss. I make these for my kids almost everyday for either breakfast or snack.

If my three year old had her way she would eat pretzels and little gold fishes all day long, literally. The other day she actually asked me for pretzels for breakfast. I immediately said "no" and redirected her to a better option which she ended up choosing herself - a smoothie! She LOVES smoothies and even helps me gather the ingredients in our kitchen. I use a regular old blender and measure out the ingredients to let her throw in. Smoothies allow me to feel like my children are beginning their day by getting a TON of nutrition in a small meal.  You can make hundreds of different variations, but my family's guidelines to a delicious smoothie include:

Frozen Fruit - Use instead of ice for added vitamins and flavor.
Fresh Fruit - Loaded with Vitamins, Minerals, & Antioxidants.
Old Fashioned Oats - Low in Fat, High in Fiber, High in Protein.
Ground Flax Seed- Contains Essential Fatty Acids - Omega 3 & Omega 6.
Goji Powder - Noted as of of the worlds most nutrient rich foods!
Almond Milk - Low in Fat & Calories. High in Calcium. (or simply a splash of water will do)
Kids Greek Yogurt - High in Protein & Makes Rich & Creamy. (or adult size if you're making for the fam!)

(excuse my photography skills)

This may seem like alot, but it only takes a little of each ingredient to make a yummy, nutritious & quick breakfast! Plus they get to drink out of a straw which is "super cool". You make a big batch and split it between all of you - and there you have it! Maybe your husband will even take a liking to it..mine will eat anything made for him :) Enjoy!

The Most Important Meal of the Day

Yes, its still breakfast! But now I know why and I'm gonna share it with you.

Beginning each day with the perfect combination of fuel, I mean food, will set you off on the right track. This goes true for adults and children, alike. Its amazing how all of the typical foods marketed for breakfast consumption just aren't that good for you - most cereals, bagels, donuts, waffles, toaster pastries, etc. Starting your day off with any of these foods won't give your body (and brain) the proper nutrition and fuel for energy, alertness, and problem-solving it needs to survive throughout the day. Believe me, I understand how quickly mornings go by as you're preparing for the day, getting ready for work, getting kids dressed and off to school. This is why its important to CHOOSE the right fuel for your day.

I'm a big advocate for Almond Milk. Its lower in fat and calories than cow's milk and Almond Milk is a good source of vitamins A & D and Calcium. I actually find it quite yummy in cereals and smoothies - and my kids haven't complained once! My husband is also lactose intolerant so its an excellent alternative in our household :)

Examples of Quick Good Fuel Choices:
1 Cup Kashi Cereal with Almond Milk & 1/2 banana
1 cup Steel Cut Oatmeal with Almond Milk (or water) and a 1/4 cup of Blueberries
1 Slice of Whole Wheat Toast & 1 Sliced Hard Boiled Egg & 1/2 banana
1 Slice Whole Wheat Toast with 2 Tbsp Peanut Butter (one ingredient. peanuts.) & 1/2 banana
Greek Yogurt w/ Granola
Delicious Fruit Smoothie (Recipes to follow in future post)

Any of these combinations above will give you the vitamins & minerals you need, as well as the sustainable carbohydrates and protein to stay fuller longer until your next meal. You won't have that mid-morning sugar spike (or crash) that will make you cranky, tired, or grabbing that sugary drink or snack. Imagine how you feel on mornings when you grab a bagel with your morning coffee. How long does it take for you to feel tired, sluggish, or even hungry again? Probably pretty quickly if you've ever paid attention. But if you choose one of the options above (or a similar low fat, high protein choice) you will feel satisfied, clean, and energized to start your day!

My kids eat all of the breakfast options above and give them a BIG two thumbs up! I hope that when they're choosing these meals they're off to school with the right fuel and mindset to begin THEIR day :)

Don't forget your water!! Fill your water bottle up and aim to finish it by lunch. Then fill it again, and again.
xo