Calories on Campus: Beyond the all-or-nothing diet

You know what time it is… Cooking for one! This week I am giving you a recipe that is very simple and very low in calories. I’ll be giving you the recipe for chicken caesar lettuce wraps. Below is a picture of this delicious dinner:

Here’s what you’ll need:

• 1 Chicken breast
• Lettuce Head
• Tomatoes
• Croutons (optional)
• Parmesan Cheese
• Caesar dressing
• Olive oil
• Salt and Pepper

Again, this recipe is extremely simple to make (perfect for a college student). Here’s what you have to do:

1. Season chicken with salt and pepper, cut into bite size pieces, then marinate in caesar dressing for 30 minutes.

2. Pour about 2 teaspoons of olive oil in a skillet pan, cook chicken until fully cooked

3. Rip the lettuce head into pieces

4. Place cooked chicken in lettuce head pieces

5. Dress with cheese, tomatoes, and croutons

6. Add more caesar dressing if needed

7. Serve

I really enjoy this recipe because it’s not just another boring caesar salad, it switches it up a little bit. This recipe also does not take a lot of time to prepare which is always a plus for college students who are in a rush and don’t have much time. It also doesn’t require a ridiculous amount of ingredients which is also very beneficial for students who are cooking on a budget.

This will be my final post of the semester so I hope you’ve learned some valuable lessons while reading this semester! I appreciate everyone who took the time to listen to be ramble about diets, workouts and overall just not being too obsessed with your weight. And as always…

Happy Eating,

Anne

I know most of you are probably extremely confused by this title, because it is something that most people don’t commonly think of. But, I am telling you, walking backwards for a workout is so beneficial.

At first it feels a little strange to do this, but right away I could feel it was forcing my leg muscles to work very hard. When I first started doing this, I started on a very low speed to get the hang of it. As you feel more comfortable, you can increase your speed. When I run on the track, I even run backwards from time to time because it forces your body to workout in a new and different way.

Another version of this that I really love to do is walking backwards on a 10 incline. While you’re doing this workout, it may feel like you’re not burning that many calories but I have found that this is a great way to burn a large amount of calories.

While researching online for new workouts, I found an article that discussed the benefits of running or walking backwards which is why I really got into it. Here’s an image that discusses some of the benefits:

I found it to be extremely interesting that running one lap backwards offers the same benefits as running six laps forwards. You may feel a little weird doing this but why not try it if it will help get your body in shape?!

I have found that after doing this workout, the back of my legs are extremely sore which is how I know it is really working my muscles. If you’re willing to try something new, I suggest giving this a try!

Happy Eating,

Anne

A lot of people my age think that they must be extremely strict with their diets, workouts, and overall weight goals. Well let me tell you, being extremely strict is a recipe for disaster.

I’m not saying it’s not okay to have these goals and want to reach them. However, I have actually heard people say “if i eat this chocolate bar today, then i’ll have to skip lunch tomorrow.” And that is most definitely NOT healthy. You should not deprive your body of meals because you decided to reward yourself with a piece of candy. We are all college students, we need to remember that we most likely will not be able to be completely healthy, every minute of every single day. Sometimes you get your heart broken, and you just need to mend your broken heart with a pint of ice cream. Sometimes you do really great on a test, and you need to celebrate by getting a half priced margarita with your best friends. And let me tell you something… THAT IS OKAY.

It is amazing to have goals, and work hard to reach those goals. But it is also okay to be human, and allow yourself to eat something that you really enjoy, that is not totally good for you. You have the rest of your life to diet, lose weight, and achieve your dream body. But you only have four years of half priced margaritas on a Tuesday, pizza that delivers till 3am, and an excuse to eat McDonald s in bed on a Sunday. So be kind to your body, you deserve it!

(Not really related to being healthy, but I thought it was appropriate)

Happy Eating,

Anne

I’m back again to give you another recipe to add to your cookbook! Now, I am not the biggest fan of salads because quite honestly they don’t fill me up, but I am a huge fan of this one. I found many recipes online for a caprese dinner salad, and made some changes of my own. Here’s an image of the one i’ll be giving you the recipe for, the only exception is add chicken:

Here’s what you’ll need:

• 1 Chicken breast
• Spinach
• Tomatoes
• Mozzarella
• Basil
• Balsamic vinegar
• Olive oil

This recipe is extremely easy to make, which is why it’s one of my favorites. Here’s what you’ll need to do:

1. Defrost chicken breast, then marinate in balsamic vinegar for about an hour

2. Cook chicken for 30 minutes (or until fully cooked)

3. Put spinach on plate (I think spinach tastes the best, but you can really use whatever you’d like)

4. Cut tomatoes, mozzarella, and basil into bite size pieces, and place on spinach

5. Cut chicken into bite size pieces and place on salad

6. Drizzle with balsamic vinegar and olive oil

7. Serve

Easy enough! You can really make this salad with or without chicken, however, I like to add the chicken because it helps fill me up more, and I believe it just makes the salad better. The trick with this recipe is to not drown the salad in the balsamic vinegar and olive oil, because then it defeats the purpose of it being healthy. You really don’t need that much dressing because all the other ingredients have a lot of flavor. Again, this is a low calories meal with easy steps and not too many ingredients which is why it is perfect for a college student on a budget.

Happy Eating,

Anne

For some people, making up new work outs is very easy. I am definitely not one of those people, I tend to stick with the same workout for quite a while. However, it is extremely important that you switch up your workouts when you go the the gym.

Let’s start with weight lifting, if you work the same muscles every day, lifting the same exact weights, you will only bulk up that certain part of your body. It’s important to work all the muscles in your body. Even if you don’t want to have huge muscles, still work that part of your body, just with a lower weight. This will help keep your body toned.

Now for cardio. If you love running on the treadmill, and do it every day, you are actually doing a disservice to yourself. Doing the same workout everyday actually makes your body immune to it, and will not allow you to burn the maximum amount of calories. Now, I’m not saying if you love to run, you shouldn’t run. But you should think about switching up your run everyday. Do different speeds, different inclines, different intervals. This will keep your body moving, and burning calories instead of just getting used to the same routine every day.

If you’re having trouble thinking of new things to try at the gym, look online, ask a friend, or just ask someone else at the gym, most people are more than willing to help. Finding new workouts will not only help you get the most of your workout, but will prevent you from getting bored, and will ultimately help your motivation to hit the gym.

Happy Eating,

Anne

In this day in age, many people believe that hardcore diets, where they cut out a large amount of foods, are the quickest, easiest, and most effective way to lose weight. While it may be true that these “crash diets” are a very quick way to lose weight, they are not the most effective, and certainly not the most healthy.

Your body needs these foods to function properly so when you cut them out completely, you lose energy, have more cravings, and confuse your body. Not to mention, these diets are almost never successful. Yes, it’s true, if you do a carb free diet, you will lose weight left and right. However, almost everyone I know that has done these diets has gained all the weight back that they lost, and often times, even more than that. These diets are also very ineffective because they start to burn muscle instead of just burning fat. So if you’re trying to tone your body while also getting yourself in shape, these diets are most certainly not for you.

Below, I have inserted an image that explains why most crash diets fail:

I think this image really does a good job of summing up all the reasons why these crash diets are extremely unhealthy for your body. These may results may seem very satisfying at first, but I can assure you they will not last. You are actually just hurting your body more than helping it. So, I suggest sticking to a strict workout schedule, healthy eating, and you already know… moderation is key.

Happy Eating,

Anne

I’m back to give you another workout that can be done in the comfort in your own home, so now you really have no excuses as to why you can’t workout. This is personally one of my favorite (and hardest) workouts. It is only 25 minutes long, so it can be done at any point of the day. It is called the HIT challenge, and here’s what you do:

30 seconds on, 30 seconds off…

High Knees,

Mountain Climbers,

Squat Jumps,

Burpees,

Jumping Jacks

Repeat for 4 more rounds.

That is how simple it is. The HIT challenge is another interval workout, you know how much I love those, and it picks up your heart rate very quickly. I really like this workout because all the moves are simple, you don’t need to look up how to do them. I will warn you though, just by looking at this workout, it seems extremely easy, but it definitely is not. By about the third round, you are dripping in sweat, and wishing it would be over.

The HIT challenge is also easily interchangeable. For example, if you’ve got bad knees and can’t do burpees you can replace that move with something that is easier for you. It is also interchangeable in the fact that you can make the workout longer or shorter. I don’t advice making it shorter, because then you won’t have the best results. But let’s say five rounds seems too easy for you, you could bump it up to seven rounds, or even more if you’re feeling really energetic. Whatever way you cut it, this workout will definitely help you burn a large amount of calories in a short amount of time. Good luck!

Happy Eating,

Anne

Brussels sprouts are one of the most hated vegetables known to man. However, today I am going to (hopefully) change your mind. I am convinced that people hate brussels sprouts so much because they just don’t know how to cook them the right way. Today, I am here to give you a quick and easy recipe for how to make this veggie taste amazing. Here’s what you’ll need:

• Brussels Sprouts
• Kosher Salt
• Pepper
• Olive Oil

Here’s what you’ve got to do:

1. Preheat the oven to 375 degrees

2. Cut brussels sprouts in half (as many as you like)

3. Put in bowl, and mix with about 1-2 teaspoons of olive oil

4. Season with salt and pepper to taste

5. Toss so all brussels sprouts are covered

6. Place in pan and cook for about 30 minutes

7. Serve with desired meal

This extremely simple recipe will make anyone like this vegetable. After cooking in the oven they get pretty crispy and burnt, and eventually you forget you’re even eating something healthy. I really enjoy this recipe because it really is so simple, it does not consume a lot of time, and it doesn’t require a great deal of ingredients. You can serve this side with pretty much anything you’d like, I usually serve it with a chicken breast, or a piece of salmon. But it can really be paired with anything.

So, if you’re brave enough to try this hated vegetable, I promise you, you will not be disappointed. You, and your taste buds will definitely be thanking me.

Happy Eating,

Anne

New year, New me… We’ve all been there. Today I am addressing new years resolutions, and how to stick to them when it comes to staying in shape.

When New Years rolls around, it’s very common for people to set goals about how they are going to lose weight or just stay in shape in general, and let me tell you, these goals are usually completely unrealistic. “I’m not going to eat any junk food, ever.””I’m going to work out seven days a week.””I’m cutting carbs out of my diet completely.” I’ve seen them all. When you create goals like these, you’re setting yourself up for failure. Maybe you really enjoy working out, and going to the gym seven days a week isn’t a challenge for you, then that’s fine, that goal is something you could probably achieve. But for the rest of us, that realistically won’t happen.

Creating New Years resolutions should be about something that you can actually achieve so that when you do, you feel accomplished. Instead of trying to juggle ten different goals, try only setting one or two for yourself. Trying to accomplish too many things feels like a full time job, and is most likely going to end with you throwing in the towel a week into the new year. Another good way to make sure you stick to these goals is to make sure you set goals that you can actually accomplish. Maybe you’d like to workout more so you set a goal to go to the gym at least two or three times a week. That way if you miss a day or two, you aren’t drowning in guilt. And that way if you end up going to the gym five times that week, you feel on top of the world. Or maybe you eat junk food like it’s going out of style, so you set a goal that you are only going to eat it once a week, or only on the weekends. Whatever it may be, the goals should be fitting to you, and be things that you can actually accomplish. And once you accomplish those, you can keep adding more.

So, take baby steps, start small, and work your way up until you are feeling like the best version of yourself.

Happy Eating,

Anne

One of the biggest struggles for college students is that they can’t always afford a gym membership. However, working out on your own, and trying to make up your own workouts can be extremely challenging as well. If you’re looking for a quick and convenient workout to do right in the comfort of your own home, you’ve come to the right place.

The Sworkit app has pretty much saved my life during my college years. This app is very helpful because it sets up a workout for you, all you do is follow along. It also allows you to pick what you want to workout, whether it be strength, cardio, yoga, or stretching, there’s something for everyone. In the strength category, you can pick between full body, upper body, core, or lower body which makes it very easy to focus on one area at a time. One of my favorite things about this app is that you can pick how long you want your workout to be, ranging anywhere from 5-60 minutes. So even if you only have a few minutes between work and class, you can still get a quick workout in.

This app is very helpful for people who struggle with making up their own workouts because it tells you exactly what you’re doing, for how long, and what is coming next. Not only does it tell you what you’re doing, but it also shows you an example of how to do the move, just in case you’ve never seen it before. Sworkit also sets up the workouts to be in interval form, which gets your heart rate up quick, and can help you burn a major amount of calories in a short amount of time.

So whether it be you’re pinching pennies, and can’t buy a membership, or you’re just feeling too lazy to go all the way to the gym (it happens to the best of us) Sworkit can help you release the guilt you may feel when you’re eating that extra cookie later.

Happy Eating,

Anne