Once again that magical time of year has arrived—the holidays!  Aside from Spring Break, this is probably one of the most celebrated occasions for college students.  The holidays are all about returning home, taking much-needed breaks from school, and enjoying time with loved ones.  Unfortunately, during this time of year we find ourselves facing temptations left and right.  Whether it’s your mom’s famous Christmas cookies, or the green bean casserole you’ve had every year at Thanksgiving dinner for as long as you can remember, it’s not easy keeping up the healthy habits you’ve worked hard to form while at school.  Here’s a list of helpful tips to stay focused and fit during this food-focused season:

It’s ok to say no. Ok, I’ll be the first one to admit it—if I’ve invested time in the kitchen preparing a culinary creation, my biggest satisfaction comes from sharing it with others.  But this is normal and to be expected.  When a person offers food to you it’s not because they’re trying to sabotage your healthy lifestyle.  It’s because they worked hard and want you to enjoy the outcome.

Plan ahead.  It probably seems redundant because I’ve stressed the importance of planning in all my articles.  But I really can’t emphasize this enough and it’s worth bringing up here too.  Planning is essential to living a healthy lifestyle and it’s even more important during the holidays.  Try to figure out as much information ahead of time before you attend any meal or party so you can decide what temptations you’ll be faced with.  Find out who’s catering your holiday Christmas party and check out their menu online before you go.  Go grocery shop for the big Thanksgiving meal with your mom so you have an accurate idea of what’s going to be on the menu.  You can even set your own goals ahead of time (such as not allowing yourself any second helpings).

Every calorie counts. It’s ok to save a few calories or grams of fat when you get a chance, even if it’s only a few.  Cutting calories doesn’t mean you need to find a way to throw in as many processed ingredients into your favorite chocolate cream pie until it’s 100% fat free and equivalent in calories to a baby carrot.  It does mean that you can use 2% milk instead of heavy cream, or Splenda 50/50 blend (half Splenda mixed with half real sugar), or simply foregoing the whipped cream.  Cutting just a few calories in your desserts and main course can add up to a huge savings in the end so don’t underestimate minor recipe tweaks.

Don’t let your workout routines slip. It’s easy to get lazy when we’re home visiting family or overstressed due to finals and last minute gift shopping.  Keep a few things in mind when you start making excuses for skipping your regularly scheduled workouts.  Even if you’re extra busy and have less time to devote to working out, that doesn’t mean you have to stop going completely.  For instance, if you usually do cardio for 45 minutes, cut it down to 30 (or whatever you have time for).  It’s better to decrease the time spent during your workout than the frequency.  It will be much more difficult to restart the habit completely after being dropped.  If you’re home visiting family and don’t have access to a gym then look around.  Some community centers will let you pay per session which makes it easy to go as you please.  When I visited my family for a couple weeks last year I was able to purchase a month membership at my family’s gym– so check out your options!  Even try looking up local running and biking trails in your hometown and take advantage of them.

Don’t let yourself feel deprived. If you only get your mom’s famous lemon cake once a year then let yourself have it and enjoy it!  Remember to keep your portions small and enjoy desserts and unhealthy foods in moderation.  If it’s a food or tradition you look forward to and only have on special occasions then there is no reason you should deny yourself.  If you make your meals too restrictive then there’s a really high risk you’ll take a midnight trip to the kitchen and polish off too many leftovers.  You should finish your meal and feel satisfied– not at all hungry, not too full, and not a bit deprived.

Do your part. Often during the holidays we’re asked to bring something to a party or meal.  Even if you’re not asked to do so, offer anyway!  Bringing your own food gives you more control (even if it’s not much, it still counts!) over what’s being served.  And just because you bring something you “lightened up”, it doesn’t mean you need to broadcast it.  You don’t need to loudly declare that your cheesecake is fat free– just let everybody enjoy it and if they ask, then tell them.  It’s a great way to add some variety and if your healthy options are limited, then at least you know your own contribution is safe to indulge in.

Remember that the holidays should be fun– not stressful. Focus more on cherishing your time with loved ones than worrying about every calorie consumed.  Relax and enjoy this wonderful time while staying on track and maintaining a healthy lifestyle.

© janna for CampusByte, 2009. | Permalink | One comment | Add to del.icio.us, Stumble It! Here

In a financially ideal situation, we’d all have access to the highest quality meats, organic fruits and vegetables, and freshly made baked goods. But as college students this just isn’t realistic. The best way to save money on food is to limit the amount of meals eaten at restaurants and learn to cook. Here are a few ways to cut back on spending at the grocery store:

1. Buy in bulk. Most grocery stores have an aisle filled with foods available in bulk. It usually includes spices, baking ingredients (such as sugar and flour), dried fruits and nuts, oatmeal, rice, etc… There is a wide variety to choose from and often the prices are lower because you’re not paying for any packaging. Before you decide to reach for your standard brand of instant rice, double check the pricing and do some comparing.
2. Warehouse shop. Shopping at warehouses such as Sam’s Club and Costco is a great way to save some money. Even though the initial cost of buying a larger quantity is higher, it is well worth it in the long run. Prepackaged snacks and frozen foods are perfect choices for warehouse shopping, but even meats will work. Just portion out what you plan on consuming right away and then freeze the rest. This is also a huge time saver—it means fewer trips to the grocery store!
3. Buy generic. Often when we become accustomed to sticking to a certain brand, it’s a habit to pick it off the grocery store shelves when we need to restock. When shopping on a budget, brand loyalty can be a potential danger and cause of overspending. Next time you’re wandering the aisles, take a few extra minutes to explore your options. Compare things like prices, quantities, and lists of ingredients. Use your common sense and if it looks like it can save you some money, try out a different brand. Usually you’ll find that the store brand uses almost the exact same ingredients as the more popular ones.
4. Avoid prepackaged foods. Usually the food located in the center of the grocery store is prepackaged and highly processed. Frozen dinners, boxed meals, and 100-calorie packs are going to cost you more than buying your food in its purest and freshest state. Try to shop the perimeter of the grocery store and look for fresh, in-season produce and minimally processed meats. Frozen meals are expensive and overpriced because the manufacturer has done all the prep work for you. Take a little extra time to buy your food raw and cook it yourself. It’ll save you money AND you won’t be consuming the unnecessary preservatives usually found in processed food.
5. Clip coupons. Do some money saving work before you even get to the grocery store! Check the newspapers for specials around town and take advantage of them. Some stores have savings programs you can participate in if you shop there often and they can usually save you money on each shopping trip. Sign up to receive offers in the mail if you can and go through them before you shop. Also look for specials while you’re there. Often there will be select fruits, vegetables, and meats on special so use that opportunity to stock up. Remember, you can always store your extra meat in the freezer but good deals don’t last forever. Head over to Coupons.com for free printable coupons.
6. Don’t be wasteful. This sounds painfully obvious, but who hasn’t had to throw away food from their fridge after finding out it expired a month ago (and never even opened it). We’re all guilty of this—even me. Even though it’s unavoidable on some occasions, it helps to know what you’re capable of consuming on your own. Throwing away uneaten or unopened food is essentially throwing money away. Make more frequent trips to the grocery store to help solve this problem. Weekly trips are an appropriate frequency. Also make sure you check expiration dates before buying products. If you don’t think you can finish that giant tub of cottage cheese in a month, then don’t buy it! If you’re trying something new for the first time, don’t buy the largest serving size available. Start small and buy only what you’ll need for the week.

[tags]grocery shopping, grocery store, 6 secrets to grocery shopping on a budget, cheap food, save money, free food, coupons, warehouse[/tags]

© janna for CampusByte, 2009. | Permalink | No comment | Add to del.icio.us, Stumble It! Here

Ok I’ll admit it– for me it was more like the Freshman 30…ish. So what makes me qualified to dispense nutritional advice? After a few years of not caring (or understanding) the importance of making healthy choices, I decided to make some BIG changes. My junior year I lost over 40 pounds and have still kept it off. Take that Freshman 15!

But enough about me, let’s get back to what’s really important here: the dreaded Freshman 15. It’s usually caused by an excess of unhealthy foods, lack of exercise, and (unfortunately) alcohol.

It was easy enough to eat healthy food living at home with your parents. But suddenly when we’re wandering the aisles at the grocery store, it’s too tempting to choose an oversized frozen pizza over broccoli and carrots. And don’t even get me started on the overabundance of fast food restaurants on or around campus. Then there’s the free food handed out at almost every student organization meeting. With all of these unhealthy temptations lurking behind every corner, it’s no surprise that college freshman all over the country are falling victim to weight gains. Here are a few tips to help you choose right from wrong:

• Know what you’re eating. Ever looked up the calories in a shot of tequila? Or what about the fat in your favorite meal combo at Wendy’s? You might find a few surprises. Knowing the nutritional information can be a huge help—and it doesn’t mean that you have to give up certain meals or foods. But being aware of what your body is consuming can have a tremendous impact on when and how often you choose to indulge.

• Fill up on the good stuff. Often we find ourselves overeating (usually on unhealthy foods) because we let our bodies get too hungry. Being in a state of extreme hunger can lead to dangerous cravings. You’ll be much less likely to stuff yourself silly with pepperoni rolls if you’ve already filled up on fruit. Toss a banana in your bag just in case you find yourself in an emergency situation.

• Plan ahead. If you know that every night they’ll be serving pizza at your weekly student organization’s meeting—then prepare for it! Eat a small snack before you go so you’re not hungry or lusting after the pizza during the meeting. Then eat a sensible dinner when you get home. Or run an extra lap on the track at the gym if you know you’ll want pizza later in the day. Whatever you decide to do, it’s up to you. But if you know this event is coming up, plan for it.

• Give in. It might seem counterintuitive to indulge in sweets and unhealthy foods when you’re trying to make smart food choices. However, denying yourself certain foods is what leaves you feeling deprived and hungry. Go ahead and grab a few fries off your roommate’s plate, or buy that brownie when you’ve got to have a chocolate fix. If you reward yourself in moderation every once in a while, you won’t feel like you’re having to sacrifice just to avoid a weight gain.

• Watch your alcohol. This is probably the most difficult piece of advice I have to give—even for myself. Alcohol is nothing but empty calories and should take most of the blame for the Freshman 15. Try and cut back your heavy drinking. Remember, you don’t have to go all out every night of every weekend. If you’re going to a party, mix your own drink ahead of time and bring it with you. Low calorie options include Crystal Light+vodka or Diet Coke+rum. Usually the punches served at parties are filled with sugar and extra calories. If you’re going to be drinking, just try to be smart and sensible about it.

• Hit the gym. I was a gym newbie when I started college, mostly because I was unsure of myself and where to even begin. A great way to get started is to buy a few sessions with a personal trainer (available through the school). Your memberships at school gyms are free so take advantage of them! There are usually classes offered from yoga to spin to weight lifting, there’s always something for everybody. Don’t worry if a certain type of exercise isn’t for you. Don’t be afraid to try new things until you find something that works for you. If you get in the habit of working out on a regular basis, it’ll soon become second nature and you’ll look forward to it. Exercise is fun (and believe me, I didn’t always think so).

I hope these few tips have helped you out. The Freshman 15 can be avoided easily if a conscious effort is made so don’t feel as though it’s destined to happen!

Picture provided by Chairman Moneko

[tags] freshman 15, healthy choices, health, nutrition, gym, exercise, lose weight [/tags]

© janna for CampusByte, 2009. | Permalink | 5 comments | Add to del.icio.us, Stumble It! Here