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loose-skinnyjeans:

College Eating & Fitness 101

Tip 1: Always carry portable healthy snacks and a water bottle.
- I think we’ve all experienced the class schedule that is back to back classes with no breaks for food and you end up shushing your stomach as it growls for food during a quiet lecture. Try carrying around granola bars, bananas, nuts, pretzels, etc. to snack on during and between classes. And of course carry a water bottle to stay hydrated.

Tip 2: Make balanced choices and watch portion sizes in dining halls.
- Dining halls typically have a lot to offer, even for those with special diets like vegetarians and vegans, it might just take a little experimenting to find out what you like and dislike. Try mixing and matching the different stations like salad bar, sandwich bar, stir fry and so on to make a tasty and healthy meal. Also look out for the better choices they have to offer like baked or grilled instead of fried, whole grains instead of refined, low fat or almond milk instead of whole, baked potatoes instead of fries, fruit instead of cookies.

Tip 3: Moderation!
- Now I just gave you some ways to make better choices by limiting (not avoiding) some fried foods and sweets, but it’s okay to have these things every now and then. If your friends order pizza, go for it. Just make sure your diet is balanced.

Tip 4: Make time for eating.
- When you first get your class schedule try to arrange for times to eat and if you think it may be difficult to stop and get food or whip something up make sure you have portable snacks or even lunches (pack a sandwich or something) just don’t forget to eat. You need your brain food!

Tip 5: Stay active. Take advantage of what your school has to offer.
- Walking and biking to class is a great way to get moving. Also if your school offers intramural sports or clubs, join them! And most schools offer free gym facilities, so take advantage of these things. 

Tip 6: Avoid stress eating.
- Exams, midterms, finals, homework, projects and papers can be super stressful so to avoid stress eating try going for a short walk, doing some yoga, stretching or spending some time in the gym. 

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More tips for eating in college!

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Someone recently asked how to know when you’re full, hopefully this can help! 

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Genius!

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Except in fruit! yumm

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happyhealthycorinne:

loseweightfeelgreat918:

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Can’t eat crap if it isn’t around!!!

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How to Conquer Cravings
Scans from books/magazines are always hard to read, so I’ve retyped this here:

Cravings are largely preventable and if they do strike, they can be overcome. If you suffer from occasional (or constant) food cravings, the following guide will help you kick those cravings to the curb.

1. Determine the source of your craving and get to the root of it
   Have you eaten balanced meals including one or two servings of starchy complex carbohydrates that day? If you aren’t feeling satisfied by your meals, it might cause you to crave other foods.
   Are you simply thirsty? It’s common to mistake thirst for hunger. Try quenching your craving with a tall glass of water or steaming mug of herbal tea. 
   Do you always crave chocolate at that time of the month? Sometimes it’s best to listen to your body and give it what it wants, so as long as you practice portion control and don’t make it an everyday (or even every week) habit. 
2. Distract yourself
   Close the kitchen and try any of the following activities:
   Go for a walk
   Talk to a friend on the phone
   Paint your nails (you can’t eat while your nails are wet!)
   Take a bath
   Garden
   Hit the gym
   Visit The Kitchen Table  vent about your craving by posting a blog entry and look at other members’ stories and photos for motivation.
3. Satisfy your craving in a Clean way
   Craving sweets? Have fresh berries or a handful of unsweetened dried fruits.
   Craving salt? Try unbuttered, air-popped popcorn, homemade baked pita chips and salsa or a handful of nuts.

You can turn practically any meal into a Clean one. If your favorite meal is steak and mashed potatoes, make it Clean by using a lean cut of meat and potatoes made with unsweetened almond milk or stock instead of butter. If you crave pizza (during your weight maintenance plan), load up a whole grain pita with tomatoes, fresh veggies, lean meats and a small amount of cheese. Making your old favorites Clean will satisfy your cravings without derailing your progress.

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I can’t emphasize this enough! If you want to lose fat, you need to keep your diet in check!

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itsrainingtea:

Healthy substitutes

1. Brown rice for white rice

When white rice is processed, the “brown” bran layer gets stripped away, cutting out essential nutrients (like fiber). Opt for brown rice for a fuller nutritional profile.

2. Quinoa for couscous

While couscous is made from processed wheat flour, quinoa is a whole-grain superfood packed with protein and nutrients— and they have almost the exact same texture.

3. Zucchini ribbons for pasta

Thin strips or ribbons of zucchini are a great stand in for carb-packed pastas. Plus, it’s one excuse to skip the boiling— simply sautee for a few minutes until soft.

4. Olive oil for butter

When cooking eggs, this simple switch is a great way to cut down on saturated fats while getting a healthy dose of essential omega 3 fatty acids.

5. Turnip mash for mashed potatoes

While 1 cup of mashed potatoes made with whole milk racks up about 180 calories (before the inevitable salt and butter), a cup of mashed turnip (which doesn’t need milk or butter to get that creamy consistency) has only 51 calories. Add some fresh herbs in place of the salt and it’s a much healthier version of the classic mash.

6. Grated steamed cauliflower for rice

Cut both calories and carbs with this simple switch. The texture is virtually the same, as is the taste.

7. Mashed cauliflower for mashed potatoes

Just like the turnip mash, mashed cauliflower has only a fraction of the calories of potatoes and it’s nearly impossible to taste the difference.

8. Rolled oats for breadcrumbs

While breadcrumbs can pack extra sodium, using rolled oats seasoned with herbs is a great way to sneak another whole grain into any meal.

9. Dry beans for canned beans

Canned beans are convenient, sure. But they also tend to have excess sodium and plenty of preservatives. Plus, even though the canned versions are dirt cheap, the dried are even cheaper! It may take a little more work (some simple soaking and boiling), but this switch is still worth it.

10. Prosciutto or pancetta for bacon

Bacon is often the go-to for that smoky flavor in savory dishes (and in some sweet ones). But opting for a few slices of prosciutto or pancetta can help cut both calories and fat. While bacon has about 70 calories and 6 grams of fat per 2 slices, prosciutto (where 1 slice equals about 2 slices of bacon, size wise) has just 30 calories and 4 grams of fat per slice.

11. 2 egg whites for 1 whole egg

One egg yolk holds more than half the recommended daily cholesterol for the average adult. Trading out the yolk for a second white will cut out the cholesterol while doubling the protein. If making a dish that requires more eggs, keeps 1-2 yolks for their rich vitamins A, E, D, and K content, but consider swapping the rest out.

12. Whole wheat pasta for regular pasta

Just as with bread, whole wheat pasta beats regular with a higher fiber content and about 50 fewer calories per serving (depending on the brand).

Healthy alternatives

13. Crushed flax or fiber cereal for bread crumbs

Crushing a fiber-rich cereal and mixing it with some herbs makes a lower-sodium substitution for traditional breadcrumbs.

14. White meat skinless poultry for dark meat poultry

The biggest chicken debate to date: white meat vs. dark meat? The white meat has it beat— lower in calories and fat, higher in protein and iron.

15. Olive oil spray for olive oil from the bottle

Oil glugs out of the bottle, leading to overly-greasy dishes. Using a spray bottle is a great way to cut down on oil while still getting the non-stick benefits. A little mist is all that’s needed!

16. Egg Beaters for egg yolks

A solid substitution for many egg dishes (like omelets or frittatas), this switch is especially rewarding in Hollandaise sauce. To get the richness of the yolk without all the added cholesterol, use an equal amount of Egg Beaters instead when blending up this classic sauce.

17. Bison for beef

Higher in B vitamins and lower in fat bison is a great substitute for the ol’ beefy standard (when available, of course).

18. Ground Turkey for ground beef

Ground turkey (or chicken) is a great substitute for ground beef to cut down on saturated fat and calories. A reminder: because of the lower fat content, ground poultry often ends up drier than beef, but a few tablespoons of chicken stock can solve the problem.

19. Quinoa and ground turkey for rice and ground beef (in stuffed peppers)

More protein and antioxidants in the quinoa and less fat in the ground turkey make this an all-around healthier option for this popular side dish.

20. Coconut milk for cream

Coconut milk is a great substitute for heavy cream in soups and stews. And don’t be turned off by the word “coconut”— it doesn’t taste like the sweetened shredded kind!

22. Spaghetti squash for pasta

Roasted and pulled apart with a fork, spaghetti squash is a great low-carb and lower-calorie substitute for pasta.

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