Hot Pockets. Tiny capsules of molten hot cheese and questionable meat products and even more questionable vegetables. For a quick lunch, they aren’t terribly satisfying. They’re also packed with fat… even the low calorie varieties are packed with salt and MSG flavorings that aren’t too good for you.

You know what’s an easy, healthy solution? Making your own at home. Don’t panic. It’s easier than it sounds. Plus, these guys are delicious.

The main vegetables I use are broccoli, carrots, tomatoes and spinach. Broccoli is a great source of vitamin E, protein, and calcium. Carrots are great sources of vitamin C and iron. Tomatoes are known for being excellent sources of lycopene, which is believed to prevent certain types of cancer. Spinach is one of the most nutrient rich foods out there – it’s a great source of fiber, iron, protein and a slew of vitamins

Quick and Easy Veggie Pockets

You’ll need…

• 2 packages of low-fat crescent rolls OR 1-2 packages of pie crust dough (whichever you prefer)
• about 2-3 cups of spinach, roughly chopped
• 1 head of broccoli, trimmed and cut into small pieces
• about 1/4 of a package of shredded carrots (or you can use a cheese grater to shred about 1-2 handfuls of baby carrots)
• 2 tomatoes, cored and diced
• 1/4 tablespoons of Alfredo sauce
• Salt and pepper
• A pinch of garlic powder
• 3 tablespoons Parmesan cheese
• Additions: shredded or chopped up roasted chicken or turkey, smoked mozzarella cheese, green and red bell peppers, onion, celery

How to make it…

Preheat oven to 350 degrees (or follow the instructions on whatever dough you are using).

In a bowl, combine broccoli, spinach, carrots, and tomato. Stir to combine. Add Alfredo sauce, salt and pepper, Parmesan cheese, and garlic powder. Stir to combine. The mixture should be just wet enough to stick together – but not soaked in Alfredo sauce.

On a cutting board, form about 6-7 square pieces of crescent dough (keep the triangles together) or trim pie dough into square shapes. Add about 2-3 tablespoons of the mixture (until it looks full enough to you) to the middle of each square and fold the dough over to form a pocket. Use a fork to press the edges firmly so they don’t come apart while  baking. Repeat and place all of the pockets on a baking sheet lined with parchment paper or sprayed lightly with nonstick cooking spray.

Bake according the package instructions of the dough you used (usually about 10-15 minutes). These are great served warm or you can let them cool and wrap them individually in aluminum foil to take to class or work for a quick lunch!

(Don’t worry if you have left over filling. It can be kept in the fridge for about 24 hours and is great warmed up and tossed with a little bit of pasta!)

By now, January 1^st, 2011 seems like a century ago. I mean, just think about how much has happened – good and bad – in the last five months.  Do you remember those little resolutions you made way back when? You know, when you were feeling optimistic and empowered and you were ready to change your life in 2011? Yeah, you probably gave up on them a long time ago.

And I’m here to get you back on track.

Now, I’m not talking about the resolutions like, “I promise to never drunk text my ex ever again.” Ladies, I’m not some magician here! (And really, who thought that was going to happen? Come on – get realistic!) I’m talking about the first month when you were able to get yourself out of bed at 7 AM, head to spin class and arrive in your Political Science class feeling like a super star. Remember all of that excitement and motivation you had? Where did that go?

If you stopped working out or leading a healthier lifestyle, ask yourself why. Did you get too busy? Did the routine bore you? Pinpoint the exact moment when you stopped sticking to your resolutions and then make a change for the better.

When it comes to fitness resolutions, it’s hard to stick to every little detail. There are days when you may feel tired, a date comes up, or you find any excuse (“Judge Judy is on!”) to justify yourself. But that’s only hindering you, and while it may seem easier to just give up sometimes, sticking to a plan to reach your goal isn’t as hard as you think.

To get the results you want, stop thinking about the “why nots” and start thinking about the “whys.” For example, tell me why you would want to push yourself to do an extra set of planks. It’s just an extra 30 seconds and comes with some amazing long-term benefits: you’re building stamina, discipline and, most obviously, a sexy six pack! Does it hurt when you’re doing it? Sure. Would you rather be lying on the floor polishing off a row of Oreo’s? Probably, but focus on the positive and you’ll remember why you set this goal in the first place.

One other easy thing to do is change your mindset. Look, you don’t have to hit the gym for 2 hours at a time or run a 10k every time you lace up your sneakers. All you have to do is start somewhere, give it 100% and finish strong. Even if you’re working out for a mere 20 minutes, make it the best 20 minutes ever. At the end of the day, 20 minutes is way less daunting and way more beneficial than doing nothing at all.

Stuck in a rut? Check out my workouts here!

If you want to get back on track, just start with a game plan and a strong mind and you’ll be on your way. We’ve got another 7 months of 2011; that’s plenty of time to res-set and reach our goals.

OK, time to sound off! What fitness resolutions did you set? Have you stuck with them? Most importantly, give me your whys! What is it that motivates you to stay fit and maintain a healthy lifestyle? I want to know (and we all need a little reminder)!

“Because I am young and in college, I can now treat my body like crap and get away with it.  After all, college really is only about three things: studying, relationships and overindulgence.  Heck everyone else is drinking to what would technically be considered alcoholism in the real world, indulging in all-you-can-eat dining halls, pulling all-nighters and living off of coffee and candy in between.  What is socially acceptable must be okay! I’m still healthy because [insert a plethora of excuses here].”

If this sounds a bit like you, I’m going to bring you back to reality.  Even if you feel reasonably fine now, this lifestyle will surely lead to ill health in the long run and will just perpetuate bad health habits post graduation. There is a reason why over two-thirds of Americans are overweight or obese and cancer and heart disease rates are skyrocketing. Our bodies cannot handle the stresses we are placing on them over time and the long-term effects are sure to appear if we do not take action NOW to protect ourselves.

After all, there is nothing more empowering than taking care of oneself and feeling great. Why not make this year’s New Year’s resolution about just that?  Here’s a list of suggestions, along with motivating facts, to make a healthy New Year’s resolution become a reality:

1)    Set aside at least 4 hours per week to exercise.  One cannot be healthy and be sedentary.  Besides providing cardiovascular benefits, exercising prevents depression, helps prevent chronic diseases like osteoporosis and type II diabetes, promotes better sleep and keeps you slim. As Nike puts it so wonderfully, just do it.

2)    Limit alcohol consumption.  Epidemiological studies constantly show that heavy drinking increases the risk of liver, head and neck, and esophageal cancers, and moderate drinking has been shown to increase the risk of breast cancer.  To put it scientifically, researchers have found several genes involved in the breakdown of alcohol, including the enzyme alcohol dehydrogenase (ADH). ADH initiates the breakdown of alcohol into acetaldehyde, which is carcinogenic in animal models.

3)    Eat more vegetables and fruits. Lots more. Simply put, the more vegetables and fruits you eat, the more likely you will live a long, disease free life.  While everyone agrees that vegetables and fruits are “good for you,” how good they are for us has been hotly debated.  However, recent studies are confirming that these natural foods have powerful compounds in them, such as alpha-carotene, lycopene, lutein, and other newly discovered antioxidants that help defend the body’s tissues from oxidative damage.  Oxidative damage to DNA, proteins, and lipids is a known contributor to chronic disease and an accepted mechanism of aging.

4)    Put down the saltshaker.  Statistics show that citizens of the U.S. have a lifetime probability of developing high blood pressure at around 90%.  This is a sobering statistic considering high blood pressure increases a person’s risk of developing heart disease (heart failure, heart attack, or sudden cardiac death), as well as kidney failure and stroke.  After many years of high salt exposure, blood pressure starts to rise.  By the time this occurs, cutting down on salt does not so easily resolve the problem.  Do not salt your food and only purchase low sodium items when going grocery shopping. A useful guideline: compare milligrams of sodium to calories on food labels. Only buy items with sodium levels at or below the amount of calories per serving.

5)    Eat more natural foods. Reading food labels is scary man. Most seemingly simple processed meals and snacks sold in supermarkets have long lists of ingredients, many of which are artificial and can lead to ill health.  For example, synthetic food dyes often used in processed foods, such as colored breakfast cereals, candy and “fruit-flavored” beverages and snacks, have been linked to a wide variety of health concerns including behavioral problems, hyperactivity, allergic reactions and even cancers. The Center for Science in the Public Interest (CSPI), an organization that advocates for nutrition and food safety, is calling for a ban on these synthetic dyes.  However, these, as well as other unsafe ingredients, are not currently banned and are still plentiful in our food supply.  Synthetic food dyes are only one example of the many potentially dangerous ingredients added to processed foods. I could go on with other examples, but that could take a while.  I’ll keep it short: go natural and be food additive free.

These are five simple goals that you can strive to practice every day. While you are still in college and have perhaps the most flexible schedule you are likely to have for years, do yourself a favor and resolve to improve your overall health.

So here’s to making better choices!  Happy New Year! Make it a Healthy One!

And it turns out, that whole “cuddling” thing might be better for all of us than a trip to the gym or a daily vitamin.

I’ve recently come across tons of articles telling us how important love is. MSN even cites a University of Pittsburgh study that showed women who were in a healthy marriage had lower risks for cardiovascular disease. Another study states that in a good relationship, participants were shown to have less anxiety, lower blood pressure and even a longer life. One of my favorite facts found on U.S. News says that when you’re in a happy relationship, you produce less of the stress hormone known as cortisol. Having less cortisol is better because this hormone works against the immune system, making you more prone to sickness and colds!

Yes, being in love prevents sickness.

But for all of us single ladies who may not have a love prospect to smooch under the mistletoe, don’t think we’re at any disadvantage. Although these studies focus on married couples, I think the overall message is this: as long as you are happy, you can be healthy.

Love comes in many forms and even if you don’t have yourself a honey bunny on a farm, you’ve got plenty of people in your life to love. Yes, your BFFs and your family can keep you healthy too. This season, I challenge you to focus on these more long term relationships. Forget about trying to find someone to kiss as the ball drops on New Year’s Eve and embrace the love you’ve already got in your life: the people who have been around you since day one (as opposed to the random guy who might not make it past 8am on January 1st). These are the people that can make us all healthy and happy.

As these studies have shown, love makes you feel awesome. Whether it’s with one person or with a big group of friends, love makes the world go round! And it keeps you healthier as it turns. But, who needs an article to tell you how great love feels? You don’t need a PhD to know that being in a great relationship makes you happy, bubbly and warm n’ fuzzy inside.

Instead of worrying about which hometown ex you’re going to snag for the holidays (because the stress will literally make you sick), focus on how much fun it’s going to not worry about any of that. Hit the mall with your  friends, snuggle up on the couch for some QT with the family, have a holiday cookie exchange with your high school besties – just spend time with the people you love.

You’ll feel better. Science says so!

Breast Cancer.  It’s a word most of us don’t spend too much time pondering about.  After all, we are busy college students with plenty of other things on our minds and problems to address.  Problems that seem significant or monumental as they occur in our little bubble world of college. Problems like:

“Oh my god, I just gained five pounds.”
“Shoot, I shouldn’t have had that extra slice of pizza last night.”
“Ugh I didn’t make the lacrosse team.”
“Grad school applications need to be in by next week? I am so screwed.”

Thoughts such as these are more of the day-to-day troubles on our minds. But breast cancer? No, not breast cancer.  Unless someone in our family is diagnosed with the disease, why should we think about such an awful, somewhat unthinkable possibility, which is so far removed from our current existence?

Well, I propose we change this lack of breast cancer contemplation. And I have good reasons for it.

Given the explosion of childhood obesity seen in our generation, health experts across the board are predicting crisis proportions of heart disease, diabetes, and you guessed it, breast cancer.  And seeing that we just rounded out National Breast Cancer Awareness month, I think it’s important to point out that the breast cancer Grim Reaper is going to plague our generation unless we take a proactive approach to keeping ourselves healthy and motivating our loved ones to do the same.

Most of my friends think that being diagnosed with breast cancer is all about being dealt an unlucky hand.  They think that no changes they make in their lifestyle will increase or decrease their odds of getting a cancer diagnosis later in life.  However, it’s so important for you all to know that this could not be farther from the truth!  Actually, lifestyle changes can be powerful prevention tools. Very powerful.  Like Superman saving Metropolis from destruction kind of powerful.  Yup, you can be your own Superman saving your own Metropolis (your body) from Lex Luthor (breast cancer).  Except this isn’t science fiction and I really am never going to meet Tom Wellings (star of Superman on the CW). Sigh.

Anyway, studies across the board show that what we eat and how much we weigh are significant contributors to whether or not we will get breast cancer.  No joke. Early studies on breast cancer found wide international variations in disease rates.  Due to such variable breast cancer incidences among countries all over the world, scientists began to wonder if diet was playing a role in the variability.  This question resulted in further studies on breast cancer, studies which have confirmed this hypothesis.

Turns out obesity is a significant risk factor for breast cancer:

* Gaining one pound per year during adulthood can double breast cancer risk after menopause.
* Obesity alone is thought to be responsible for 17% of breast cancers.
*  Countries with higher incidences of obesity, increased soft drink consumption and excessive animal protein consumption among it’s citizens have much higher rates of breast cancer than those that don’t.
* Greater consumption of vegetables during high school and college has been associated with a decreased risk of break cancer and high glycemic index foods, like white flour products and processed foods, has been associated with increased risk.

New research is showing  the strong protective effects of natural foods against breast cancer. For instance, mushrooms have anti-estrogenic activity and regular mushroom consumption is associated with a sixty percent decrease in cancer risk. Sixty percent!  Leafy green vegetables, like kale, bok choy, watercress and spinach, as well as other green vegetables, like broccoli, contain compounds shown to inhibit cancer cell growth. Cancer of all kinds!

So, in addition to wearing a pink ribbon and giving yourself monthly breast self-exams, eat plenty of vegetables, onions and mushrooms, reduce (or eliminate!) your animal product and processed foods intake, and keep on exercising and you can be your own breast cancer Superwoman.

It’s Labor Day which means two things:

1. The perfect excuse to wash down a burger with an ice cold beer.
2. Summer is officially over.

I could use this space to share BBQ survival tips with you, but somehow that just doesn’t sit well with me. It’s a holiday; whether we’re enjoying the day with family or a bunch of frat guys with a grill, we should enjoy ourselves.

I’ve dished on all sorts of stuff this summer: my radical lifestyle change, what it’s like to be unhealthy, and even a few tips on how to stay healthy. But there’s one big topic I missed: how to stay happy. And with summer just about to fade away, I am sure us ladies can use all the happy we can get.

Let me briefly compare how I spent last summer to how I spent this summer:

Last summer I used my time off to “monitor” my eating, meticulously.
This summer I used my time off to make extra cash, read good books, and bask in the sun.

Last summer I ate the exact same thing for breakfast (a bowl of oatmeal), lunch (a turkey sandwich on wheat with a yogurt cup and applesauce), and dinner (a bowl of romaine lettuce with one chicken tender cut up in it) every day.
This summer I ate ice cream, hamburgers, waffles with Nutella, and channa masala. (Only sometimes in that order).

Last summer I never went out because socializing = food. The only thing worse than eating “bad” food was trying to talk my way around why I wasn’t eating.
This summer I met up with old friends and family members over chai lattes and gyros.

Last summer I spent hours every day on the elliptical machine, in my un-air conditioned loft.
This summer I did yoga, went for long walks, or used the stability ball — whatever felt good for me on a given day. I even took days off.

Last summer ended with me being a ball of nerves as I worried about going away to school and not having anything to eat in the dining hall.
This summer I am refreshed and ready to pick up some carrot sticks, pita bread, and hummus for lunch.

So, girls, it might have taken a very long time, but I believe I am finally understanding this “moderation” business. It’s tricky. I know how great it is to lose weight and feel good about yourself, and how scary it is to think about eating normal food. You will never go back to the way you were, believe me. Treats once in awhile will not hurt you. We ladies have to worry about a million different things in our lives. Do not fear food.

Whether you’re wrapping up summer internships, leading orientation, or chilling in your parents’ house right now, please enjoy one last treat before this semester really gets nuts.

Wrong.

I have never fit that description but for 6 months I somehow adhered to veganism, an experience that proved to be much different than I ever thought it would be. So how did I transition from a lifestyle wrought with skim milk and Hamburger Helper to one without any foods from animal sources? Well, by now we all know that college has some very strange effects on the mind . . .

Just before I started college, I cleaned up my eating habits quite a bit. Once there, I stood in line with my plastic tray in hand, standing on tiptoes to see what was waiting behind the sneeze protectors. It dawned on me that I didn’t want to touch any of the meat in the dining hall. Don’t get me wrong, there’s nothing tastier than a well-stuffed pork chop, but where in the world was this meat coming from? Were the animals coming from a place that would gross me out if I had seen it in person? I couldn’t be sure, and so I decided to bypass traveling tacos and mystery meat until further notice.

Around the same time, I was (unfairly) blaming the dining hall food for the terrible cramps and bloating I had begun experiencing. I talked to a good friend and health food guru about it. “I don’t think it’s the food that’s bothering you,” she insisted. “It’s dairy. You know that stuff’s no good for you. Don’t have any for 2 weeks and see how you feel.”

What? My parents practically poured milk down my throat as a child because of how essential it is to “strong bones and teeth.” Surely, you’ve heard the same as me. Not to mention that everyone insists drinking skim milk promotes weight loss.  How could this wonder drink be bad? I was startled to realize that a huge debate is brewing that says milk might not be healthy at all.  After hearing so many horror stories about dairy, I decided that it might be the cause of my indigestion after all. So I ditched it for the recommended 2 weeks. No soft serve (!!), no yogurt parfaits, no milk and cereal. More than that, any baked goods, soups, breads, or anything else that contained milk or eggs was out of the picture. I just about went into withdrawals, literally.

You see, I’m certainly not a chemistry major, so I had to learn from experience that milk contains some proteins that give it an addictive quality (Which must be why I guiltlessly annihilate half-gallons of ice cream with a spoon). For those 2 weeks, I felt anything but better. All I did was crave everything I couldn’t eat. But after those 14 days, I had defeated my demon and my tummy was considerably happier without milk.

It was time to make a decision about whether or not to actually live life as a vegan.

Disgusting factory farms produce meat.
Dairy is pretty much riddled with opioids and can actually cause calcium deprivation.

My head was spinning. If animal-based foods are this gross, should I be vegan?
After much deliberation, I realized the answer for me was no.

Even though I have met many happy vegans, I suspended my foray into veganism after half a  year. Though lightening up on dairy products made my stomach troubles cease, my energy was completely zapped; I didn’t feel as robust and alert as before. My verve was missing, and for me it was no coincidence that my yogurt cups were, too. I let a moderate amount of dairy back into my life, and I felt whole again.

So what now? I eat meat, but I try to do so consciously. I aim for certified organic meat, and I love when I am able to find good meat close to home. Basically, I want to know the animals I am eating lived a good life and were handled by knowledgeable people. I still pass by meat entrees in the dining hall, and when I pay $8 a pack for respectable hot dogs you know I’m not grilling too many this summer. But it works for me. I still drink milk in moderation, and that too is organic.

The war is still waging about whether or not there is any benefit to dairy. While I can’t offer any concrete scientific evidence that milk is healthy, I know it’s healthy for me because of what it gives to me. I can’t say that it works for everyone. The most important message I got out of my eating experiments is that everyone has to find their own food philosophy. We all can’t be omnivores. We all can’t be vegetarians. We can only do what works for our bodies and minds. At this stage of my life, I am turning veganism down. I’m still deciding, though, if I would turn down a Prius or not . . .

We hear all of these ads and campaigns telling us to “Be fit! Stay healthy!” But, what does that really mean? Eat 5 servings of fruit and vegetables every day? Exercise 5 times a week? Do you have to be a certain weight? A certain size?

Maybe not. There’s no doubt eating healthy and living a healthy lifestyle are good life choices, but maybe it’s time we rethink things. Maybe it’s time to stop focusing on what we should be doing and define healthiness as how we  feel.

I am sure that somewhere in the mix, your weight, stomach size, or Body Mass Index matter. Yet, when it comes down to it, who needs doctors and health experts to tell us whether or not we’re fit? Your body knows better than anyone else how it is feeling. For example, bloating is the body’s natural response to an overfill of sugar or salt. On the other hand, a good workout will release endorphins, giving you a post-workout glow and leave you feeling pumped. You don’t need some health expert to explain those things to you. Nature knows best – you feel good when you do good.

So this goes to answer the question, am I healthy? I eat high-fiber oatmeal or cereal for breakfast, mangoes or an apple as a snack, a variable lunch (depending on what last night’s leftovers were), and for dinner I go for brown rice, a meat creation, and a vegetable side. As for my fitness routine, I work out 5-7 times a week, depending on my schedule. Most of my workouts are spent teaching hour-long classes as  a Turbo Kickboxing Instructor, but on my off days, I take it outside for a 4-5 mile run or focus on strength training.

To some, this may sound like a walk in the park, while others may think I am a health freak. Either way, this routine makes me happy. I don’t weigh myself that often because, frankly, I don’t care how much I weigh. As long as I can look in the mirror and create body peace with myself, I am content. To me, being happy with how I look and feel is true health. Of course, I’ll get my blood pressure and cholesterol checked every so often because it’s good to have that background information, but it’s not those numbers that I live by.

I used to think that being healthy depended on a person’s size and weight. Boy, was I wrong! Everyone has a different need and capacity when it comes to eating and working out and this one happens to be mine.

So, am I healthy? I would like to say so. How did I get to this point? By listening to my body’s needs and wants. So I encourage you to do the same. Do what feels right and remember that your body knows best.

Stay gorgeous, CC Readers!

I make spectacularly healthy (or so I thought!) turkey sandwiches for lunch every day. Fresh bread, tomatoes, cheese, lettuce, turkey…. they are beautiful and healthy works of art. I’m constantly thinking of new ways to spice ‘em up. Sliced avocado? Swapping out provolone for some swiss? Perhaps a few slices of green apple? Turkey is my daily go-to; a healthy dose of protein that can be dressed up or down depending on what is (or, more likely, what isn’t) stocked in my fridge.

But it’s starting to look like my turkey days are dwindling. Sob. Researchers at Harvard and the more than one million research participants have found that much like tanning, drinking, watching TV, sitting on the computer and everything else I do in my daily life, turkey and other processed meats are officially BAD for us.

What the heck are processed meats? The powers that be define these as “any meat preserved by smoking, curing or salting, or with the addition of chemical preservatives.” Unfortunately, this covers bacon, deli meats, hot dogs, and more. Like Slim Jims and jerky. [Although, don't act surprised – did you really think Slim Jims came straight from chickens or cows or… wait, where do Slim Jims come from? Exactly.]

Anyway, they found that eating hot dogs, deli meat (even the super lean stuff!), salami, sausage, and bacon can increase your risk of heart disease and diabetes. And it doesn’t take much. Only two ounces of these processed meats per day will increase your risk of heart disease by 42% and diabetes by 19%! For your reference, two ounces is…

-  A few strips of bacon
-  One hot dog
-  Two slices of deli meat

And two ounces to me is an end to tasty breakfasts, pre-game chow and, of course, my lunchtime mainstay.

The good news in all this? Burgers and gyros are still OK; red meat doesn’t carry the same risks as our smoked and processed friends. Renata Micha, a researcher from the Harvard School of Public Health, says that on average, processed meats have “four times more sodium and 50 percent more nitrate preservatives” than red meat. So there’s that….

RIP, turkey sandwich. I already miss your smokey flavor, versatility, and how good I felt when I was making “healthy” lunch choices. I guess I will now just have to turn to other great sources of protein for my mid-day meal: grilled chicken, hummus, beans, and, I guess, the old elementary school favorite, peanut butter.

http://well.blogs.nytimes.com/2010/05/19/dont-bring-home-the-bacon/?src=me&ref=health

If only you could snap your fingers Sabrina-the-Teenage-Witch style and have your workout completed and your body looking Sports Illustrated Swimsuit edition ready.

Well God is great, but he’s not that nice. Instead, he leaves us messages and makes us feel a little guilty, like the other day when I was waiting for my nails to dry (instead of working out) and I found this pamphlet next to the drying station: “14 Tips and Tricks for Looking Great in Your Swimsuit.” I flipped through the list, somehow managing not to smudge a nail, and now I will share these really great tips with you. (Don’t thank me, thank God. God or the nice Vietnamese people who placed these pamphlets on their drying station).

Brought to you by “Pilatesyourway.com”

1. Mix strength training with cardio. You aren’t going to get Madonna’s arms if you just run every day. Adding a little weight training into your routine (be it with pilates, yoga, or actually lifting some weights) will help you tone all the right extremities and – bonus! – muscle burns more calories than fat. Woo hoo!

2. Don’t eat 2-3 hours before bed. This is by far the hardest rule for college students. Um, my roommate and I have Jimmy John’s and Coldstone on speed dial. But your metabolism slows down when you sleep (Translation: eating pizza/brownies at 2am is much worse than eating those same foods at 7pm), so you may really want to try this little tip out.

3. Eat Breakfast…ALWAYS. (Or if you sleep till noon like me, eat soon after waking up.) Experts say your breakfast will not only keep you from binging later (avoiding the problem in numero dos), but it will kick start your metabolism for the day. Breakfast should include protein (think eggs) and complex carbohydrates (oatmeal, Kashi cereal, whole grain toast).

4. Eat regularly throughout the day. Going Rachel Zoe “I only drink Venti Starbucks teas. OMG, I die! (Literally.)” style won’t help your figure. When you don’t eat, your body thinks you are starving and begins to store fat as a means of survival. The more often you eat, the more adapted your metabolism is to working at burning everything up.

5. Exercise correctly. I can’t tell you how many times I have seen people at the gym doing crunches so wrong. There is a reason your 1,000 crunches a day aren’t producing abs like Kara DioGuardi’s. You aren’t doing it right!!! Set up a one-on-one appointment with a trainer in your gym to make sure you’re doing everything the right way. Oftentimes, they’ll provide these for free, so ask!

6. Eat fat to lose fat. Your body needs fat, plain and simple. It helps your immune system; makes your hair, skin and nails healthy; and so much more. Make sure to incorporate some healthy fats into your diet every day. Choose olive oil, nuts, avocado or nut butters.

7. Variety in exercise. The same 45 minute stint on the elliptical will stop challenging your body and will decrease results. Keep your muscles guessing by switching it up each day (and keep your mind guessing by putting your iPod on shuffle). Try running on the treadmill one day, add a little stationary bike into the mix, try a kick boxing class once a week. Just shake things up a bit (literally and figuratively).

8. Enjoy yourself. Impossible you say? Not so! Run outside, swim, kick box, dance, etc. Just find something you like to do. You are more likely to continue an exercise program if it’s something you enjoy doing. Duh.

9. Drink lots and lots and lots of water. 8 glasses a day is recommended for the average Joe (or Josie),  but if you exercise (or, ahem, drink) you need to up that number. Even being mildly dehydrated radically affects how your body performs.

10. Set exercise appointments with yourself. We have all been there: “I’ll go in an hour” and somehow that hour turns into 6 hours later and you are still on your butt watching the American’s Next Top Model marathon (even though you’ve seen all these episodes 3 times) and your workout has gone out the window. If you make a set time to do it each day and make working out part of your schedule (like class and student groups), you will follow through.

11. Eat a lot of protein. Protein helps your body recover and repair after a workout. Upping your protein intake will decrease your soreness and will help result in a longer and leaner body. Ideas include: a few slices of turkey after a workout, a hard boiled egg, or pick up a Magic Bullet (Editor’s Note: BEST. PURCHASE. EVER!) and make your own protein shakes.

12. At the start of a fitness plan, do not be overly aggressive. You will hurt. A lot. You are more likely to stay motivated if you slowly build. Start small – just get moving!

13. Limit your alcohol consumption. Um, okay, so maybe wait till after graduation to follow this one. But really, alcohol not only leads to late night eating (and beer goggles, but that’s a whole different post), it also doesn’t require digestion – the carbs and dietary fats in your favorite vodka tonic are changed into body fat in minutes. Minutes! Such a depressing fact, I know.

14. Always stretch. Stretching improves blood flow, flexibility and muscle recovery. And it feels so, so, so good. Just keep in mind: 1) you should hold each stretch for 20 seconds to get the benefits, 2) you should never force a stretch – only go as far as you can comfortably, and 3)  NEVER bounce. Ever. Ever ever. It is bad for those muscles!

Alright, so now that I’ve done my duty of passing on these tips it’s really about time that I get back to that America’s Next Top Model marathon. I kid, I kid.

Well, sorta. I’m gonna watch it… just on the treadmill.