“For this workout you’ll need a roman chair, a set of 5 pound weights, 10 pound weights, and 12.5 pound weights, a Bosu ball, an incline bench, a cable machine, a pull-up bar, two resistance bands, a mat and a partner.”

WTF?

Whenever I see workouts in magazines/online that tell me that I need 23,494,201 pieces of equipment to get a full-body workout all I think is, “I’ll stick to the elliptical thankyouverymuch!” But while the elliptical is a great cardio workout, it’s not enough to get into shape and stay healthy. A girl’s gotta lift some weights.

But where? And how?

Typically, the weight room on college campuses is the “man’s domain” (as we control the cardio machine kingdom), so walking in there – never-mind actually using different machines while frat guys look on with tongues hanging out – seems less than appealing for many women. You think I’m gonna do some squats while that meat head looks on? No thank you.

And that’s pretty much why I designed this workout. The routine hits all the important areas of the body and doesn’t require a lot of time, equiptment, or beefy guys staring at you as you fumble with the inner/outer thigh machine. All you need is one flat bench and a set of weights, anywhere between 5 and 15 pounds depending on your strength level.

I recommend starting with the biggest muscles (legs) and then moving on from there, but the order is totally up to you! Read More »

Salads = phytochemical wonderlands!

We treat our bodies pretty poorly in college. We stay up late, we put our livers to the test (daily), and we eat a whole lot of unhealthy treats. And we feel the effects on Monday morning when we’re trudging to class in pants that barely fit and a foggy, unhappy brain.

What if I told you making one small change could give your body a boost? No, I’m not going to tell you to stop drinking beer – that would be unrealistic – but I am gonna tell you to start indulging in phytochemicals.

Phyto-wha?
I know – when I first saw that word I had to Google it too. Allow me to break it down:

A recent study found that eating food containing phytochemicals at the beginning of a meal prevents oxidative stress, which can cause obesity, heart disease, joint disease, diabetes, and more.

So basically, You + Phytochemicals = Thin, Disease-Free You!

Understandably, I’m a HUGE fan. And I’m ready to hit up the phytochemical aisle at my campus grocery store.

So where can you find phytochemicals? Think healthy, plant-based foods like leafy greens, fruits, vegetables, nuts, and legumes. You don’t need acai berry for this; stick with what you know! In fact, they say that wonder pills and even juices (apple juice, cranberry juice, etc.) aren’t as beneficial for you as fresh/frozen fruits and vegetables. The study specifically mentioned the great phytochemicals in garlic, tomatoes, soy, carrots, red wine, whole grains… Wait, red wine? You know we love any excuse to down a box of red…

In order to get the best health benefits from our food, we are encouraged to “…go back to the whole sources of food, the nonprocessed foods if we can help it.” So even swapping some raw almonds for your typical granola bar on the way to class, or drinking tea instead of coffee will help add more phytochemicals to your diet. Read More »

Mmm. Only 480 calories of fast food goodness.

I can’t lie: I love fast food. So much so that I have mapped out all the fast-food restaurants near my campus and committed all of their locations to memory, as well as the fastest routes to get there. And I may have instructed a cab driver to swing by and grab me a large order of fries and honey for dipping them on the way home from the bar. Twice. Yeah, that’s a bit excessive, but don’t judge; we have all experienced that moment when the dining hall slop is simply too underwhelming and all we want is a Big Mac. And fries. And a milkshake to wash it all down.

It is my firmest belief that fast-food restaurants should be listed as one of America’s deadliest sins. But because I can’t say no to a good drive-thru (Editor’s Note: Don’t try the drunken walk-through-the-drive-thru…they don’t like that), I decided to figure out the healthiest options to order in hopes of keeping obesity at bay. And it’s surprisingly not that hard to find healthy options at grease pits these days.

If you’ve got a hankering for some good ol’ fast food but don’t want to undo that 90-minute Vinyasa class, these are the best options for you:

Wendy’s: I truly believe Wendy’s to be the 4-star restaurant of the fast-food nation. I wish they could all be a little more like Wendy. I would recommend the Mandarin Chicken Salad with Oriental Sesame Dressing and Roasted Almonds. It’s 480 calories and delectable to the last bite. If salad isn’t your bag, try the Ultimate Chicken Grill Sandwich. Only 320 calories and yet still a hearty sandwich. As the name states, it’s the ultimate.

Taco Bell: Taco Bell’s Fresco menu is basically the same items, minus the sour cream. You can get a crunchy taco for only 150 calories. That’s like a 100-calorie pack taco meal. I like the sound of that. But just a warning: You may be saving on calories, but it won’t save you any more time in the bathroom. It’s the curse of Taco Bell. Learn to live with it. Read More »

My Italian Nana had seven children. Seven. Needless to say, she was the queen of easy recipes and delicious meals made from the leftover scraps of last night’s dinner.

Now, I’m pretty sure none of you people have 7 kids, but you do have a full course-load and weekends spent laying in bed watching TV. Yeah, you’re busy and there’s not much time to cook, which means my Nana’s recipes are perfect for your college life.

And the best/easiest/warms-your-tummy from-the-inside-out recipe: Nana’s Turkey Tetrazzini. It sounds fancy, and tastes fancy, but it’s super easy (got a bowl and a spoon? You’re good to go) and quick to make (open, pour, mix, cook). And it can be made vegetarian! Just take out the turkey.

Enjoy!

Ingredients:

2 Tbsp finely chopped onion
2 Tbsp chopped celery
2 Tbsp chopped black olives ( I put in lots more)
1 and a half to 2 cups cooked turkey (or chicken!), cut in pieces
8-12 oz cooked pasta, like spaghetti
1 can cream of mushroom soup
½ cup water or chicken broth
¼ cup white wine or sherry, if desired (and who wouldn’t desire a little wine in their dinner…and the rest of the bottle while they make it?!)
1/3 cup shredded cheddar cheese
Bread crumbs for topping Read More »

Last Tuesday I saw the documentary Food, Inc. and it changed my life.  Although it had a relatively minimal environmental focus, it still reminded me how important we are as consumers and how much our food purchasing decisions actually make a difference.

Think about it – 10 years ago you couldn’t really find any substantial amount of organic produce in mainstream supermarkets.  Now, due to the demand for healthier and more sustainable products, the supermarkets are flooded with organic products from Oreos to macaroni and cheese.  And for those of you who think you can’t afford eco-friendly foods on a college budget, think again.  I will show you where, how, and what to buy to decrease your carbon “foodprint” while increasing the size of your wallet. Read More »

Remember those nasty instant-oatmeal packages you would toss in the microwave on those mornings when you were all hungover but starving? Yeah, forget them. This isn’t that. This is waaaaay, way better.

Oatmeal is the perfect breakfast to warm you on a cold winter morning, or to keep you full and alive in a long, boring lecture until lunch. It’s tasty, healthy and super versatile, meaning it’s pretty much the perfect college meal.

So how do you make it well? It’s simple.

First, you need to get yourself some rolled oats. Not the quick-cooking kind – the regular kind. The only other staples you’ll need are milk (any kind, even soy is OK) and salt. And we all have that stuff lying around, right? Once you’ve got that down, then you can lay out your own personal oatmeal sundae bar: nuts, dried fruit, cream, sugar, honey, fresh berries, yogurt, chocolate chips, etc.

So here’s how you make your oatmeal:

1. In a small saucepan, put 1 cup of milk (or 1/2 cup water and 1/2 cup milk) and a sprinkle of salt. Set the saucepan on medium-high heat.
2. When the milk starts to bubble up and simmer, pour in 1/2 cup rolled oats. Reduce the heat to low.
3. Cook at a simmer for about 10 minutes, stirring every so often so the oatmeal doesn’t stick to the bottom of the pot.
4. When the oatmeal is the consistency you like, scoop it out and serve it! Read More »

I love to have a big, hunka meat right in my face, teasing and seducing me.

I’m talking about dinner, you dirty birdies!

My fave plate of anti-vegetarianism is without a doubt the beloved meatloaf. But that’s one meal that can easily turn bland and pack in the saturated fat like Brit Brit on a junk food binge. Luckily, I came across an amazing recipe that’s gonna knock your flip flops off (if you still have them on; damn you, end of summer weather!).

This ain’t yo mama’s dry, crumbly meatloaf with mysteriously colored ingredients! Not only is this recipe simple and healthy (if you’re trying to maintain that bangin’ bikini bod), you can dress it up with your favorite flavors. In this recipe from Hungry Girl, we take taco night to the next level…the meatloaf level!

Ingredients:
1 pound raw extra-lean ground turkey
2 slices fat-free cheddar cheese
1/2 cup shredded fat-free cheddar cheese
1/2 cup canned sweet corn kernels
1/4 cup chopped green bell peppers
1/4 cup chopped onion
1/2 cup salsa
1/2 packet of taco seasoning mix (I use the entire packet…kicks it up a notch)

Instructions:

1. Preheat oven to 375 degrees.

2. Cook peppers and onions for 3 minutes over medium heat in a nonstick pan sprayed with Pam.

3. In a large bowl, combine onions and peppers with turkey, corn, and seasoning mix.

4. Spread half the mixture evenly into the bottom of a loaf pan (about 9″ by 5″) sprayed with Pam.

5. Layer the two slices of fat-free cheese on top of the mixture. Evenly top with the remaining meat mixture and pour the salsa over the top of the loaf (by now you should be craving a strawberry margarita).

6. Bake in the oven for 30 minutes. Top loaf with shredded cheese and return to the oven for another 15 minutes (or until the gooey goodness has melted).

Now that your taco meatloaf is ready to feed you and 5 friends, whip up your favorite margarita and turn up the Ricky Martin playlist on your Ipod (What? You don’t have one too?). Livin’ La Vida Loca!

Around 3:00 PM everyday I hit an energy low. I get restless, tired, and cranky. Naturally I’ll grab a latte to perk me up. But the caffeine fix really only lasts a few hours before I’m back where I started … falling asleep in an inappropriate place. Like my desk. In the middle of a class. That only has 6 people in it.

I’ve always known caffeine isn’t the best method to induce an energy boost, but I think it’s usually the easiest and most available choice. (Plus it’s an appetite suppressant, which satisfies the slightly calorie obsessed voice in my head.)

In an effort to make myself more nutritionally savvy and less lethargic, moody, or bitchy, I’ve uncovered which foods mend any state of mind and body. These foods are better for your bod and much more effective than the sugar/caffeine you usually turn to in your times of need.

Lacking Energy
Grab a handful of trail mix, and I’m not talking about the fattening, full-of-disgusting-preservatives kind. I mean, nuts and raisins. Nuts, like almonds, peanuts, and cashews stock the body with protein and magnesium which is important in metabolism, nerve function, and muscle function. All things we need to stay alert.

Feeling Fat
Ugh, I hate these moments and the last thing I’d ever want to do is eat. But research suggests you eat some lean meat. The protein fills you up and speeds your metabolism, which ultimately cuts cravings. High-protein diets have been proven to help build muscle and attack extra belly fat. Although I’m not sure I totally believe this one, I’m willing to give it a go. Read More »

When I first heard that Joe Jonas couldn’t keep it together post break up with girlfriend Camille Belle and sobbed on stage during a show, I thought it was adorbs. A guy who is in touch with his emotions and willing to let it all out in front of 25,000 people? Be still my heart.

But then I started to wonder if weepy boyf is really all that appealing. Or if any of the qualities we look for in guys are really all that great in reality. We all want that perfect clean-cut, handsome, sensitive, funny and smart guy who dresses well and treats us like a princess. But why? If you’re “lucky” enough to find him, you’ll soon realize he can’t give you your happy ending after all.

The Dream: A nice clean-cut boy toy.
The Reality: Okay, so guys tend to be dirtier than women. And sometimes it can just be gross. Really gross. And what’s worse than having than a guy with crusty armpits on his shirts and a faint aroma of fart? Uh, how about a guy who takes longer to get ready than you, or one who douses himself in Axe so you can smell him 10 minutes before he shows up at your door? Or a guy who makes you look and feel like total crap on a Sunday when you’re too hungover to shower, so you take the day off?

The Dream: A guy who takes care of himself
The Reality: As many of us can attest, there isn’t much less attractive than a dude with random patches of hair on his back/shoulders/between his brows/in his nose. And no one can deny that running your hands over a smooth hair-free chest (with six-pack abs) feels amazing.  But when you’re getting a manicure with the girls, you don’t want to have to see your guy come in for his 2 hour body waxing appointment. Or deal with all. that. stubble when it starts to grow back. And have you ever interacted with bald balls? Yeah, I always wanted a guy to do a little trimmy trim down there too…until my guy did.

Take it from me: SCARY. Read More »

Before you dismiss this as just another article about the master cleanse, please read on!

Studies have proven that liquid cleanses, like the juice cleanse, the infamous master cleanse, and even the water with lemon cleanse, are more harmful to the body than beneficial. Probably because girls tend to do them for weeks, even months at a time, to lose weight.

We forget that the purpose of a cleanse is to help rid the body of toxins from processed foods and from our environment, not to become anorexic for a week.

Every day our body is exposed to chemicals from car exhaust, pollution, and the very lotion we apply to our skin. We breathe in harmful particles floating in the air. We eat fruit that has been soaked in pesticides and meat that has been injected with antibiotics.

Our incredible bodies constantly filter out all of these toxins on an a daily basis — it is a self-healing, self-renewing and self-cleansing organism. However, all of this can be too much and we find ourselves feeling sluggish and unhealthy. This indicates that your body needs some help. A holistic detox is the best method.

Here’s how: Read More »