Store bought, HEALTHY, snacks! (Part 2: Dairy Products Edition)

We all love our dairy products: yogurt, cheese, ice cream, etc.. We might think that ALL dairy products are healthy, but you have to be careful because they could be high in sugars and fats. A lot of the snacks we eat are in the dairy family, therefore I am going to provide you with dairy products that you can purchase the grocery store that taste good, and are healthy! There are healthy snacks out there that taste good. People label "healthy snacks" as tasting bad. You just need to make the right choice. Here are some inexpensive healthy snacks that you can purchase at your local grocery store.
1.

Sorrento Stringsters Part Skim Mozzarella String CheeseCalories: 80

2. 

Wells Blue Bunny Sweet Freedom Frozen Fudge Lites Bar
Calories: 70

3.

Kellog's Special K Protein Shake, French Vanilla

Calories: 180

4.

Land o' Lakes 1% Lowfar Cottage Cheese

Calories: 90

5.

 Yoplait Fiber One Nonfat Peach Yogurt

Calories: 50

6. 

Horizon Organic Fat-Free Plain Yogurt

Calories: 110

7. 

Breyers Light Fat Free Blueberries 'n Cream Yogurt

Calories 80

8.

Fage Total 0% All Natural Nonfat Greek Yogurt

Calories: 120

9.

Chobani Plain Non-Fat Greek Yogurt

Calories: 100

10. 

Breyers Smooth and Dreamy Vanilla No Sugar Added Ice cream

Calories: 90 

11.

Wells Blue Bunny Fat Free, No Sugar Added Vanilla Ice Cream

Calories: 80

12.

Dreyers (Edy's) Fat Free, No Sugar Added Vanilla Chocolate Swirl Ice cream

Calories: 100

Zucchini and Cheese Quiche

Quiche is an easy dish that you can prepare with basically anything you have in the fridge, even leftovers. You can enjoy it in plenty of occasions, from a family dinner to a picnic with friends. You can even prepare it ahead of them, cut it into slices and freeze them, so you'll have lunch ready to take to school or to work. Here is a great recipe to make zucchini and cheese quiche.

Stay Healthy in Winter

My favorite time of the year is winter. Cold weather, fuzzy sweaters, hot drinks, and lots of eating. We all know how hard it is to stay in shape, drink water, and eat somehow healthy. Here are some tips that will help you stay healthy in these cold months:

9 Ways to Save Calories on Thanksgiving

Thanksgiving....the time of the year where family members come together and eat a wonderful meal filled with love, thanks, and calories! So how can we control our calories when the day is filled with so many good food for our taste buds? Click 'Read More' to find out.

Smoothie Delight (Berry Good)

Stay Focus With Very Berry Smoothie

Berries are essential for your diet.  Berries help to a clearer mind!

To make a healthy smoothie you will need the following:

- 11/2 cups Trader Joe's Low-fat Kefir Strawberry Cultured Milk or Pomegranate Cultured Milk

- 1 banana, coarsely chopped

- 1/2 (16 ounce) bag froze Trader Joe's Very Cherry Berry Blend

This smoothie will take two simple steps and contains two servings.

Preparation time shouldn't take more than 5 minutes.  

Step 1:  In a blender, place the cultured milk, banana, and berries.

Step2:  Puree until the smoothie is thoroughly blended, 30 seconds to 1 minute.

And your done!  

Enjoy your healthy smoothie!

Good luck on your exams! :)

~ College Menu

Store bought, HEALTHY, snacks! (Part 1: Chip & Dip Edition)

      Lets admit it, when we go to the grocery store, we all purchase snacks! But, we all want the snacks that taste good and that are unhealthy like Doritos, Oreos, ice cream, etc. We need to step back and look at our options. There are alternative prepackaged snacks that we can purchase at the grocery store that still taste good and wont make us fat (and low on calories)! I am going to share some there snacks that you can buy at the grocery store to keep in your backpack when your hungry during classes, in-between classes, and even during your commute.

1.
Sun Chips Original
Calories: 140 per serving
Tip: Always buy the chips that say kettle cooked not baked or other salty chips

2.
Veggie Pirate's Booty
Calories: 130 per serving


3.
Garden of Eatin' Blue Tortilla Chips (No Salt Added)
Calorie: 140 per serving




4.
Snyder's of Hanover Multi Grain Pretzel Sticks
Calories: 120 per serving





5.
Terra Sweet Potato Chips
Calories: 160 per serving



6.
Stacy's Simply Naked Pita Chips
Calories: 130 per serving







Use these to dips to add flavor!

Cedar's Simply Delicious Roasted Red Pepper Hummus
Calories: 50 per two tablespoons


Newman's Own Black Bean & Corn Salsa
Calories: 20 per two tablespoons


Wholly Guacamole Classic Dip
Calories: 50 per two tablespoons

If you liked this post, stay tuned because there will be a Part 2 of more healthy snacks that can be bought at the grocery store!

How to stay full longer

Everyone likes to eat. it's simple. As a human, it is a bad thing to continuously eat more times a day then you should be. It is even worse to eat more than necessary of foods that are bad for you. Especially as a college student, we are always on the go, studying/doing homework, and attending class. Being busy can cause you to feel hungry, even though your body is not hungry. I am going to give you a few tips of ways to keep your body feeling full. Also, feeling hungry all the time will cause you to spend more money on food. So incorporate these tips into your diet and you will save money and stay full longer!

1. Eat more food that contains waters/broth. For an example eat more soups like chicken noodle and vegetable soups. Soups are also low on calorie.
2. Eat more greens. For example we eat more greens like lettuce, baby spinach, and other mixed green salads. Also, make sure you use low fat/low calorie salad dressing.
4. Eat more fruits. Some fruits that keep you full longer are apples, blueberries, cantaloupe, grapefruit, oranges, peaches, strawberries and watermelons.
5. Eat more vegetables that do not have as much starches. Some of these vegetables are asparagus, broccoli, carrots, cauliflower, celery, cucumbers, tomatoes and squash.
6. A tip is, to start off a meal with soup or mixed green salad. Also, when every you have random "munchies", try snacking on the non-starchy vegetables like broccoli, carrots celery, etc. (listed above)
7. Add vinegar and cinnamon food whenever possible. They help regular your blood sugar level and make you feel full longer.
8. Any green or orange vegetables into your diet. They contain 90% water, and of course water keeps you full.
9. Eat lots of fish because they contain omega 3 fats, which keeps you full. Fish is also high in protein and contain few calories.
10. Eat a lot of oats, especially for breakfast because they contain beta-glucan which helps the body release CCK, a hunger-suppressing hormone.
11. Eggs keep you full for a very long time, studies show for up to 36 hours.
12. Eat foods with a lot of fibers, they help with digestion as well.




And of course, DRINK LOTS OF WATER, during, before, and in between meals!

HOMEMADE MASHED BUTTERNUT SQUASH

So Cheap & Easy, Even I Can Do It!

Ingredients:

1 half of a medium butternut squash (lengthwise)

1 tbsp. of unsalted butter

1 tbsp. of brown sugar

   Microwavable Plastic wrap

Quick, Easy & Cheap Homemade Pizza

 

Pizza Bread. It's what I would call a college student's budget for pizza. It's quick and easy to make, and you have most of the ingredients in your house. Not only is it budget friendly for college students, it is a healthy alternative to regular pizza because you control what you put on the pizza and how it's made. Click 'Read More' to learn how to make Pizza Bread.

Mamma Cristina's pizza crust

Who doesn't like pizza? It's the perfect food for an evening with friends and family. You may order it at the restaurant, have it delivered or make it at home. But let's be honest, a homemade pizza is simply the best! Here is my mom's recipe - the ultimate pizza crust directly from Italy. It's cheap, it's fun to make...and it's deliiiiiscious!

Healthy Eating 101 - No Red Meat

 

4 years ago, I decided to change my diet for health benefits and personal reasons. I decided to stop eating red meat FOREVER! That means no eating beef and no eating pork. This is a lifestyle change I decided to include into my healthy lifestyle. Click 'Read More' to learn about the benefits of a red meat free diet.

Homemade Apple Cider

Continuing with our fall weather theme, this season is for delicious hot drinks, like hot cocoa and apple cider. Check out this cozy homemade apple cider recipe!

BUTTERNUT SQUASH SOUP

Fall is the best time of the year (at least to me!). Changing colours, chilly weather...and season flavours. Here is a delicious butternut squash soup recipe you'll fall in love with!

Beef Udon Soup (Try something better than ramen in a cup) #soupoftheday

Soup is always pack with so many flavors, usually because of the long cooking time, but this beef udon soup will provide those flavors with less time and still have the same taste!

The ingredients provided will have enough for two servings and will take 10 minute preparation time to make.  The cooking time will take about 15 minutes.  

You will need:

1 tablespoon canola oil

1 (10 ounce) bag sliced cremini mushrooms

3 cups of beef broth

1/4 teaspoon kosher salt or more if desire

1/4 teaspoon freshly ground black pepper 

1 (10 ounce) container of Trader Ming's Ginger Peanut Noodle Salad, gently chopped

1/2 pound Trader Joe's Shaved Beef Steak

Once you have all the ingredients prepare you will have two step process to make this flavorful and warm beef udon soup.

1.  In a medium pot, heat the oil over medium-high heat, until shimmering.  Add the mushrooms and saute stirring occasionally, until they begin to release their liquid, 5 to 8 minutes.  Stir in the beef broth and increase the heat to high.  Bring the broth to a boil, then add the salt and pepper.  

2.   Stir in the noodles.  Carefully drop in the raw beef slices.  Cook until the beef turns brown, about 1 minute.  Remove the soup from the heat, taste, and adjust the seasonings with salt and pepper.

1

Once you are satisfy with the flavor of the soup, you are read to enjoy your delicious warm soup.

~ CollegeMenu

HEMP SEEDS - Simple and Rich

“One of the most balanced and complete food on earth”

Hemp seeds are said to be one of the most balanced and complete food known by men on earth. Yes I known, this may sound like a bold statement, but just take a look at its nutritional composition. It contains 33% protein, it is high in fiber (10% more than flax-seeds); 35% essential fatty acid (Omega 3, 6, 9 and GLA); it contains the 9 essential amino acids; it has iron and magnesium; it also has 6 times more Omega-3 than raw tuna fish; it is an incredible source of GLA, and 

Green Tea is Green Tea if it's Just Green Tea

Green Tea. 

I drink it for it's health benefits and because I love the taste. Instead of plain and tasteless water, it's nice to drink something just as good as water but with more taste. Green tea is one of the healthiest beverages we can consume and it contains incredible health benefits for our body. So what exactly makes green tea so good and why everybody raves about it? Click 'Read More' to find out more about green tea and it's health benefits.

How To Maintain A Healthy Lifestyle

It can be tough trying to balance homework, a social life, work and eating healthy at the same time. Here are some useful tips that will help you out:

1. Learn about proportion sizes:Pay attention to the number of servings contained in the package, then note the calorie and fat content per serving. Also, you can use a smaller plate; it might look full, but you're still eating less.

2. Drink Water: The health authorities commonly recommend eight 8-ounce glasses, which equals about 2 liters, or half a gallon.

3. Eat breakfast: Breakfast provides you with the energy and nutrients that help you concentrate more in class and for the rest of your day.

4. Try to limit junk food and sugary drinks: Try to limit stops at fast food restaurants, if you decide to go, try to substitute for a healthier option.

5. Find healthy snacks: Instead of getting a snack from a vending machine, try to carry a granola bar or a fruit of your choice.

6. Don't skip meals: Skipping meals can reduce your body's blood sugar levels and you'll feel tired. When you cut back meals you might not be getting all the vitamins you need in the day.

Best foods/drinks/spices to incorporate into your diet! #College Menu

Everyone dreams of having a fit body, but do not have the time to go to the gym or to do ab exercises. It can be done without going to the gym. These foods burn fat and also give you other health benefits. Just incorporate these foods into your diet to stay health and lean:

1.  Green tea

Green tea is a powerful metabolism stimulator: Drinking it frequently can help to accelerate weight loss. Not only that, but antioxidants in green tea may inhibit the absorption of fat.

2. Olive oil

The main benefit of olive oil, and there are many, is that it lowers “bad” LDL cholesterol and raises “good” HDL cholesterol, thanks to its monounsaturated fats. Olive oil is also packed with antioxidants called phenols, which may protect artery walls from cholesterol buildup.

Researchers even discovered recently that olive oil acts as an anti-inflammatory, which further protects your heart, and the rest of your body, too.

3. Lemon

If you're trying to lose weight, replace beverages such as pop, alcohol and sweetened and unsweetened fruit drinks (which are full of calories) with plain water and a slice of lemon. Not only does lemon have a lot of flavor, it also contains vitamin C.

4. Chicken

Since chicken is a lean meat, it's a good source of protein without too much fat.

5.  Cinnamon

A U.S. study found that it can reduce blood glucose, which may stave off diabetes. Cinnamon is also a carminative, which helps prevent bloating, and it is packed with antioxidants.

6. Green chai tea

The spices in chai tea add lots of flavor without calories, so you're less likely to add sweetener. Not only that, but if you make it at home you can choose which milk to add, so you can control the fat content. Green tea will also boost your metabolism.

7.  Cucumber

Crunchy and satisfying, cucumbers are not only hydrating, they can also make you feel full with very few calories.

8. Bran

Cut the calories and increase the fiber of your usual cereal by replacing it all (or half) of it with bran.

9. Low-fat yogurt

Yogurt is very high in calcium and B vitamins. It’s also a protein superstar— 3/4 cup delivers nine grams.

10. Legumes

Legumes are among our most nutritious plant foods, high in protein, B-complex vitamins, iron, potassium, and other minerals. They provide large amounts of fiber, including the soluble type that is important in controlling blood cholesterol levels. If you’re trying to lose weight, the fiber helps give legumes a one-two punch. First it helps you feel full faster. Then, the blood sugar effect helps stave off hunger for longer.

11. Turmeric

Recent years have seen an explosion of research into curcumin, an antioxidant found in turmeric. Studies have shown it has anti-inflammatory, antiviral, antibacterial, anti-fungal and anticancer activities.

12. Quinoa

This powerhouse whole grain has more protein than other grains (eight grams per cooked cup/250 mL) and, like brown rice, is bursting with fiber, B vitamins, copper, manganese and magnesium.

13. Pears

With a pear's smooth texture, you might not realize that a medium one delivers five grams of total fiber, for 20 percent of your daily needs. The flesh contains mostly soluble fiber (about three grams), including pectin, which lowers LDL, otherwise known as "bad" cholesterol. As well, a University of Illinois study published this year found that soluble fiber can boost the immune system.

14. Dark chocolate

A recent study shows that people who eat chocolate frequently tend to have a lower body mass index. Not only that, but scientists suggest that its antioxidant properties may help boost metabolism.

15. Berries

Not only are berries high in vitamins and fiber, they also help fight disease. Berries are some of nature's best sources of antioxidants, which guard against heart disease, cancer and age-related blindness.

16. Salmon

All types of salmon are high in omega-3s, ranging from about 750 mg to 1,270 mg per 75-gram serving. They are also a good source of vitamin D, with one serving providing 100 percent of the recommended dietary allowance (RDA)—and the bones in canned salmon provide calcium.

17. Miso

Miso contains probiotics, which keep the lining of the colon healthy and may improve gut motility and sensation.

18. Eggs

A study carried out by the Rochester Center for Obesity Research found that eating eggs for breakfast helps limit your calorie intake all day, by more than 400 calories. That means you could lose three pounds or more per month.

19. Green Vegetables

In addition to protecting your eyes from age-related macular degeneration, thanks to its carotenoids, spinach has high concentrations of vitamin K, which can help maintain bone density and prevent fractures. The green stuff is also a powerful source of potassium and magnesium as well as folate, all of which can keep blood pressure low, reducing the risk of stroke.

20. Whole Grains

Your body burns twice as many calories breaking down whole foods (especially those rich in fiber such as oatmeal and brown rice) than processed foods.

21. Hot peppers

Capsaicin, the compound that gives chili peppers their kick, heats up your body, which makes you melt additional calories. You can get it by eating raw, cooked, dried, or powdered peppers.
22. Oatmeal

Oatmeal contains soluble fiber which stays in the stomach longer and helps you feel fuller, longer. 

Also contains calcium and potassium.

23. Almonds/nuts

Almonds are a source of vitamin E, copper, magnesium, and high quality protein. 

24. Fish

Eating fish is an important source of omega-3 fatty acids. These essential nutrients keep our heart and brain healthy. 

25. Avocados
Alpha-linolenic acid (an omega-3 fatty acid) and oleic acid are key fats provided by avocado. Avocados are a good source of pantothenic acid, dietary fiber, vitamin K, copper, folate, vitamin B6, potassium, vitamin E, and vitamin C.

BEST Protein Bars.....EVER!!!

There are many times where you want to grab a snack on-the-go. For me, I like to grab a bar and throw it in my bag before I go to work or school. Bars are always an easy on-the-go snack. It's small, easy to store, can fulfill your hunger for a few hours, and it provides better nutrition than most on-the-go snacks. But most bars are high on carbohydrates, high on fat, and low on protein. These bars advertise that they are high in protein, but they don't advertise carbs or calories. The whole point of a protein bar is for the protein, not the carbs. You can find many protein bars at grocery stores or retail stores: Met-RX, Powerbar, Pure Protein, Clif, Special K, and Supreme just to name a few. Years ago, I became aware of a protein bar that is high on protein, low on carbs, and satisfies my dessert cravings. Click 'Read More' to find out which bar I am talking about.

THE FOOD PYRAMID

Have you ever heard of the food pyramid? I'm not talking about the Egyptian ruins, but a diagram that can help you make healthy choices for a balanced diet. The United States Department of Agriculture (USDA) has divided food into different categories and placed them into a pyramid that represents the correct portion size of each major food group, from the ones you should eat moderately on top, to the ones that your body needs the most at the bottom. Let's take a look.

1. The tip of the pyramid: FAT, SODIUM, SUGARS

The USDA recommends to limit fat to 30% of calories at most. One of their studies shows that Americans eat too much fat, especially those that derive from animal products. We recommend you to avoid saturated, hydrogenated and trans fats such as butter and margarine. Instead, choose good fats from nuts, olives, avocados, and vegetable oil (olive, canola..).

Also, try to moderate your consumption of salt to reduce water retention and the risk of high blood pressure. Avoid sugary products like sodas and sweets - they have a lot of calories and no nutrients.

2. In the middle: PROTEINS

Proteins should supply between 20 and 30% of your daily calories. Limit fatty red meat and cheese. Instead, turn your preference to lean meat like chicken and turkey, low-fat cheese and milk. Fish is a great choice since it also provides omega 3. Try to have more legumes like beans and lentils.

3. The bottom of the pyramid: CARBOHYDRATES

Carbohydrates are the main source of energy for your body, so try to eat between 45 and 65% of calories from them. Choose complex carbohydrates such as whole grains, vegetables and fruits over refined, processed sugars. Complex carbs are full of fibers, vitamins and other nutrients that are good for you.

Remember!

It's not healthy to exclude a category. Too often people think that not eating fats or carbs can be a great diet. No wonder why it doesn't last for long! Your body needs all of the nutrients, so try to eat a variety of foods. A little bit of everything. The food pyramid can help you!

If you want to know more about it, check this pamphlet by the USDA.

Try this one, TURKEY WRAP

Quick and easy to make! And it is healthy. 

   

• 6-in. size flour tortillas (whole wheat is better)

• Sliced deli turkey breast

• 1/4 cup sliced red onion - optional

    

• Mixed salad greens – (like spinach, lettuce, peppers, tomato, avocado, cucumber)

• 1 tablespoon light mayonnaise 

• 1 tablespoon Pasta Sauce - optional

Preparation

1. Combine the light mayonnaise with the Pasta Sauce separately in small bowl

2. Spread the combined sauce from the bowl on the tortilla

3. Top with the mixed salad and the sliced turkey breast

4. Roll-up tortilla starting by the bottom edge

Et voilá... bon appétit!

Healthy Eating 101 - Beginners Level 3

 

If you fail to plan, you plan to fail. Ever heard of this quote? This applies to healthy eating as well. Planning for a healthy eating lifestyle makes it easier to eat healthy. Welcome to Level 3 where you will learn the importance of meal prep.

(To read more about meal prep, click the link below to“Read More”.)

Easy Homemade Granola Bars

Making granola bars bars is not as hard as is looks. These Peanut Butter Chocolate Trail Mix Granola Bars are healthy and delicious. Granola bars are a convenient snack that you can eat on the go, or take some to class or work that will kill your hunger.

Here's what you need:

• 2/3 cup, whole – ALMONDS
• 6 oz – cashews
• 1 1/2 cup – oats
• 1/3 cup – flaxseed, ground
• 1/2 cup mini chips – semisweet chocolate chips
• 1/3 cup – cranberries, dried
• 1/3 cup (not packed) – raisins, seedless
• 1 cup – peanut butter, all-natural
• 1/2 cup – honey
• 1/2 teaspoon – sea salt

Directions:

1. Line an 8x8-inch baking pan with parchment paper, leaving extra on the sides to pull the bars out of the pan.  For thinner granola bars, use a 13x9-inch baking dish.
2. Roughly chop the almonds and cashews, or pulse the nuts gently in a food processor or blender until medium-small pieces.  Place the chopped nuts in a large bowl with the old fashioned oats, ground flax, mini chocolate chips, dried cranberries, and raisins.  Mix together.
3. In a separate microwave safe bowl, melt the peanut butter.  Stir in the honey and sea salt.  Allow the mixture to cool slightly (so the chocolate chips won't melt).  Pour the peanut butter mixture in the bowl with the dry ingredients.  Fold ingredients together with a spatula until everything is coated.
4. Press mixture into the parchment lined baking dish, packing it tightly.  Cover and refrigerate for at least 1 hour.  Pull the granola slab out of the pan with the edges of the parchment paper.  Cut into a minimum of 12 bars.  These granola bars are best stored in an airtight container in the refrigerator up to 2 weeks. Optionally store in an airtight container at room temperature up to 10 days.

Quick, Cheap, Healthy Protein Shakes!

Every college student has been in a situation that they wake up extremely late to class and have no time to make a breakfast, and do not want to spend money going to Dunkin' Donuts to get an unhealthy bagel. Homemade protein shakes is a quick, cheap , and healthy source of nutrition and it keeps your stomach full. Not only is it nutritious but it also taste delicious, and you can find many protein shakes that have your favorite flavors! Homemade protein shakes are also better than store bought protein shakes because it is low on sugars, and you know the ingredients that are going into them. On average it takes about less than 5 minutes to make a protein shakes.

Chocolate Peanut Butter Protein Shake: 

Ingredients

2 scoops of chocolate whey protein powder
1 cup unsweetened almond milk, soy milk or skim milk
1 banana
2 tablespoons peanut butter
3-5 ice cubes

Preparation

 1. In a blender, mix until smooth. 

Nutrition Facts

• 485 cal

• 21.5 g fat

• 48 g carbs

• 7 g fiber

• 32 g protein

This protein shake is highly recommended for men or female who are trying pack some muscle and stay lean, and because it is high in protein, healthy fats, high in carbs, and fibers. 

Banana-Oat Protein Smoothie:

Ingredients2 scoops vanilla whey protein
2 tablespoons rolled oats
2 bananas
1 cup unsweetened almond milk
½ cup cold water
1 teaspoon honey
¼ teaspoon cinnamon
4 ice cubes
Preparation

1. Combine ingredients and blend until smooth

Nutrition Facts

Per 16-ounce serving:

• 499 cal

• 7 g fat

• 78 g carbs

• 9 g fiber

• 30 g protein

Mango Blueberry Protein Smoothie:

Ingredients

1 cup unsweetened almond milk
1/2 cup frozen blueberries
1/2 cup frozen mango
2 scoops Vanilla whey protein powder 
1 tablespoon chia seeds

Preparation

1. In a blender, mix all ingredients until smooth.

Nutrition facts:

Per 16-ounce serving:

• 344 cal
• 11 g fat
• 36 g carbs
• 521 mg sodium
• 10 g fiber
• 29 g protein

#CollegeMenu