From Chia to Kombucha – Weird Health Food Crazes: Pick It or Skip It? - Women Campus

It seems like every other day we see breaking health news with the latest miracle food. A single plant extract that can make you lose five pounds, keep your hair shiny, and have you walking like Marilyn Monroe. Get real. If it sounds too good to be true, then it probably is!
 
We looked into four of the latest health food crazes: chia seeds, wheat grass, agave and kombucha tea to see if they merit a second glance, or even usage! Read on to see if you should skip or pick these items on your next trip to the grocery store with the help of Rebecca Scritchfield, RD a Washington, DC based dietitian who specializes in healthy weight management.
 
Chia Seeds
 

 
If you're a girl who lived the '90s dream, you had a chia pet (and maybe even tickets to see Hanson). The same tiny dark seeds that you lovingly painted on that clay elephant form are the same seeds you're hearing about now! "All seeds are a healthy source of fats and vitamins and minerals, chia just happens to be on the cutting edge because it's not widely used yet in the U.S. If you can find a good deal on it, give it a try," says dietitian Rebecca Scritchfield.
 
Chia seeds have ten times the omega-3's as salmon, making them super heart healthy, as well as five times the calcium of milk for strong teeth and bones.
 
Want to try it? Here's a great smoothie recipe:
 
Ingredients:

• 1 C Greek yogurt (high protein and low sugar compared to other yogurts!)
• 1 C fruit (it could be fresh or frozen: strawberries, banana, raspberries, etc.)
• 2 T chia seeds

Blend all ingredients together and enjoy!
 
Verdict: Pick
 
Wheat Grass
 
If you've ever walked through the grocery and seen trays of grass, what you're seeing isn't sod; it's wheat grass. It is usually juiced or dehydrated to create a powder form, which totes the following claim according to mywheatgrass.com: "Wheatgrass lowers blood pressure, is an anti inflammatory, energizes, has antibacterial properties, builds blood, stops tooth decay, fades blemishes and sun spots, and tightens skin." Oh, and it can be used for poison ivy.
 
But think about it: doesn't it sound too good to be true?In a 2010Shape magazine article Christine Gerbstadt MD, RD said that our second 'miracle' health food "contains the same amount of vitamins as an identical serving size of dark leafy greens." 
 
Scritchfield says it pays to be a bit skeptical. "Why make it harder to get your veggies than it needs to be? It's not that wheatgrass is bad, it's just not better than other forms of raw veggies."
 
We do know that wheatgrass has some benefits. It is rich in vitamins A, E, and B as well as a variety of minerals, but it isn't a cure all. Want your nutrients? Stick to a great veggie medley.
 
Verdict: Skip
 
Agave

 
This sweetener comes from the agave plant, which is then processed to make the actual syrup you see in the store. The main "health benefit" I found advertised with agave is that it is "natural" and has a low glycemic index (meaning it doesn't make your blood sugar spike as much as other foods).
 
The doctor's take? "I actually don't recommend agave because it is still a highly processed added sugar. It's not better than any other sugar ingredient and may even be worse. It is high in fructose, which is metabolized by the liver and can elevate triglycerides."
 
If you want to try agave in baking as an alternative to granulated sugar, this cornbread recipe from All Recipes received high praise.
 
Ingredients:

• 1/2 cup cornmeal
• 1/2 cup whole-wheat pastry flour
• 1/2 teaspoon baking soda
• 1/2 teaspoon salt
• 1/2 cup applesauce
• 1/2 cup soy milk
• 1/4 cup agave nectar
• 2 tablespoons canola oil

Directions:
Preheat oven to 325 degrees F (165 degrees C). Lightly grease a muffin pan. Combine the cornmeal, flour, baking soda, and salt in a large bowl; stir in the applesauce, soy milk, and agave nectar. Slowly add the oil while stirring. Pour the mixture into the muffin pan.
Bake in the preheated oven until a toothpick or small knife inserted in the crown of a muffin comes out clean, 15 to 20 minutes.
 
Verdict: Pick (but be aware that less is best!)
 
Kombucha Tea
 
Health drinks are a growing industry and kombucha tea has a definite cult following. Kombucha is a "probiotic drink" that uses a grouping of bacteria and yeast mixed in with tea to ferment over a two-week period.
 
While it is possible that there are some benefits, there is no significant evidence at this point to prove it. There have been, on the other hand, major reports of ill effects including GI distress and allergic reactions. So what's the RD's take? "I personally have not tried this and wouldn't do so even for money. I'd rather participate in a research study than drink this nasty stuff. Probiotics are beneficial for GI health, but you can get them in many forms that actually taste good."
 
Verdict: Skip for safety!
 
Sources
Wheatgrass Benefits, My Wheat Grass
Vegan Cornbread, All Recipes
Agave Benefits, All About Agave
Kombucha Tea, Mayo Clinic
Rebecca Scritchfield, RD

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Mythbusters—Healthy Foods Edition: Foods That Seem Healthy But Actually Aren't - Women Campus

When you're noshing on chips or ice cream all night, you know you're indulging in a guilty pleasure — and you've probably accounted for the splurge in your diet, or, at the least, are aware that it is a splurge in your diet. You know chips and ice cream are fattening and unhealthy because who doesn't? But what about when you're eating something supposedly healthy? Some seemingly healthy foods are actually high in sugar, calories, fat, or have other less-than-desirable qualities. That's why HC's here to let you know the 10 "healthy" foods you should skip…because let's face it, if you're eating something bad for you, you'd rather it be chips and ice cream.
 
Soy Milk: Vegans and lactose intolerant girls, beware: "Soy milk is one of the unhealthiest beverages," said nutritionist Catharine Arnston. While soy milk won't pack on the calories, the phytic acid in soy milk blocks your absorptions of calcium, iron, magnesium, and zinc—meaning if you're drinking the stuff, you're going to need to amp up your intake of all these by A LOT. Plus, soy milk contains aluminum and estrogen. If you still want a dairy-free milk, Arnston recommends rice, hemp, or almond milk.
 
Reduced-fat peanut butter: High-protein, carb-free peanut butter seems like it would be a delicious and healthy food, if only you could get ride of all that fat. Right? Wrong. Reduced-fat peanut butter is actually worse for you than regular peanut butter! To make the reduced-fat version taste as good as the original, tons of sugar is added. And this isn't one of the healthier sugars—it's the same stuff they make frosting from! So skip the reduced-fat, and just use less of the regular version if you're concerned about your fat or calorie intake.
 

 
Fruit-on-the-bottom yogurt: Real fruit and yogurt sounds like a match made in health heaven. But it's not. Anyone who's had fruit-on-the-bottom yogurt knows the fruit is sticky. Why? High-fructose corn syrup, which despite a slew of recent commercials to the contrary, is unhealthy. "It doesn't trigger the body when it has had enough," said Arnston. Because it makes it difficult to tell when you're full, it causes overeating. So if you like your yogurt with real fruit, just buy plain yogurt, fresh fruit, and mix them together. The result will be tastier and healthier!
 
Feta cheese: If you're a fan of the Mediterranean diet, you've probably come across plenty of feta. But be warned: just because it's part of what's typically considered a healthy diet doesn't make this food healthy. One cup of feta cheese packs 400 calories, 40-percent of your recommended daily value of cholesterol, 70-percent of your recommended daily value of sodium, and 112-percent of your recommended daily value of fat! Gross! There are, however, a few redeeming qualities to feta (there's a reason why you thought it was healthy!), like that it's high in calcium and vitamin B12. So if you can't cut it out of your diet completely, it's ok to add a teaspoon or so to your salad.

 
Granola Bars: There's something about these that just seems healthy, but don't be fooled: they're not. Granola bars, almost no matter the brand, are high in sweeteners. The worst ones have large amounts of high-fructose corn syrup (it's the second ingredient on Nature Valley's chewy bars!), chocolate pieces, or a "yogurt" coating (which is high in fat and never contains the probiotic bacteria that makes yogurt so healthy in the first place). If you absolutely cannot give up your granola bars (aren't they so convenient?), look for ones that avoid those three ingredients, while trying to cut down on how many you eat.
 
Grapes, cherries, and other high-sugar fruits: Just because it's produce doesn't automatically make it healthy! "People need to realize that fruit contains a lot of sugar," said Arnston.  A cup of cherries, for example, has 18 grams of sugar and a cup of cherries has 23. For comparison, four Chips Ahoy chocolate chip cookies only have 23! (Of course, that doesn't mean Chips Ahoy is better for you, on the whole.)  Some other high-sugar fruits are mangoes, bananas, tangerines, and pomegranates. So when you're in the produce aisle, skip over those and instead grab strawberries, blueberries, raspberries, blackberries, peaches, apples, and melons.
 

 
Rice Cakes: These are devoid of fat and cholesterol, but they're devoid of just about anything good for you too. These are practically tasteless because there's just nothing in them, except calories! Of course, there aren't a lot of calories in these (typically 40-50 per cake), but why waste those on something that isn't nutritiously beneficial, or even tasty? And flavored versions don't get their taste from added nutrients; they get it from added fat and sugar. So skip rice cakes altogether, or use them as a substitute for crackers and top them with hummus and veggies to add some nutrients to your snack.
 
Smoothies: Smoothies vary a lot by recipe (and for some good, healthy ones, check out this article. If they're made with whole milk, yogurt that isn't low-fat, sugary juices, or peanut butter, it's obvious why these can pack on the pounds.  But even if you're drinking one with the right type of ingredients (whole fruit and low-fat milk or yogurt), it's easier than you'd think to gain weight while sipping a smoothie. Beverages don't keep you as full as eating solid food, so it's likely you won't realize how many calories you're consuming. But if you love your smoothies, it's ok: just keep it small and pair it with a solid snack to keep your tummy from grumbling for more when you don't need it.
 

 
Wraps: Wraps have often been seen as the anti-carb community's response to sandwiches. Yet just because these look less carb-packed doesn't mean they are. A typical tortilla actually has approximately the same number of calories and carbohydrates as two slices of white bread! So if you're truly looking for a carb-free lunch, turn your sandwich into a salad instead of a wrap, or eat a sandwich open-faced.
 

 
Fruit Juice: For those of you with a sweet tooth when it comes to beverages, fruit juice might seem like a healthy alternative to soda. But get this: most fruit juice has just as much sugar as soda. And unlike eating actual fruit, there's no little to no fiber in fruit juice, so the calories aren't going to fill you up. There are, however, vitamins and minerals in fruit juice. So occasionally treating yourself to a glass is ok, especially if you're low on actual fruit for the day, but it shouldn't be part of your regular diet.
 
Sources:
 
Catharine Arnston, Founder of The Naughty Nutritionist
 
http://www.projectswole.com/healthy-lifestyle/20-unhealthy-foods-that-you-think-are-healthy-but-are-actually-killing-you-slowly/
 
http://www.msnbc.msn.com/id/22027686
 
http://shine.yahoo.com/channel/health/6-diet-busters-healthy-sounding-foods-that-really-aren-t-171837/
 
http://www.brighthub.com/health/diet-nutrition/articles/70145.aspx
 
http://lowcarbdiets.about.com/od/whattoeat/a/whatfruit.htm

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Go Eco for Beauty: How You Can Be Your Hottest and Healthiest - Women Campus

We've all heard of eco-this and eco-that, but what about eco-beauty? Think about it—our skin is the largest organ of the human body, yet we seem to abuse it the most with synthetic lotions, makeup products and creams. Wouldn't it make sense to put only the most natural, chemical-free products on our skin to make it, well, natural and chemical-free? Over time, our bodies will start to show the consequences of years of abuse through using synthetic cosmetics, so get on the eco-wagon and start revamping your makeup bag now. It's time to get the glow without the Imidazolidinyl Urea, Petrolatum, Propylene Glycol, Sodium Lauryl Sulfate, and Stearalkonium Chloride. 'Nuff said.
                                                                                              
Body
 

 
When shopping for soap, reach for one that is vegetable-based. According to Ingrid Naiman of Kitchendoctor.com, soap that we tend buy are by-products of the meat packing industry. She says, "There are a large number of reasons for preferring vegetable-based soaps over animal ones, not the least of which is that toxins, including synthetic hormones used to bulk up animals, tend to accumulate in fat tissue." Imagine rubbing animal lard all over your body and sprinkling a few toxic chemicals here and there and you'll get the picture. 
 
Try Dr. Bronner's castile soap-based body washes, which cost between $8 and $15 for a 12oz bottle.  The brand South of France also makes vegetable-based body soap starting at $5, and these soap bars last months at a time.  You can find them online, in your local pharmacy, or at health stores.  Most pharmacies will hold a vegetable-based soap option.
 
Skin

 
Two words: coconut oil. This all-purpose fat works wonders on the skin.  According to the Coconut Research Center (yes, it actually exists), coconut oil is globally touted as the "healthiest oil on earth." Coconut oil is effective in treating psoriasis, dermatitis, eczema, skin infections, and removing scars. While it may seem greasy, it is easily absorbed by the skin and leaves a faint, virtually odorless nourishment to the skin without leaving any sticky, heavy feeling behind.  Coconut oil can also be applied to the hair. It is an effective conditioner for damaged hair, providing all the essential proteins required to replenish dry, damaged, and thinning locks.  
 
How to use coconut oil: after a shower, dry your skin with a towel, and massage a small amount on your elbows, knees, and any other typically dry area. Then rub the oil into your arms, torso, and legs. Within minutes the oil will have absorbed, leaving your skin radiant and hydrated! For your hair, use the coconut oil as a once a week wash-out treatment or apply a small amount to hair on a daily basis as a leave-in conditioner. Try applying the oil to dead ends before bed, allowing your hair to repair overnight. Coconut oil/butter (same thing, since its consistency simply depends on room temperature) can be found at most grocery stores.  You can find a 15oz tub for as low as $7. Butter up!
 
Lips

 
With things like methylparaben (linked to cancer), acetate (linked to skin scaling, hives, and blistering), red 22 (rated "moderate hazard"), and propylparaben (irritates skin and linked to endocrine disruption and cancer) roaming around in your resident lipstick, don't you think it's time to throw away your ruby red for something dangerously sexy, but not dangerous? Not sure? Well, what if a celebrity personally designs it?  Cargo Cosmetics offers just that!  A slew of female celebrities have designed their very own shades of 100-percent natural PlantLove lipstick.  PlantLove lipsticks are certified by ECOCERT for their environmentally friendly way of "Product, Packaging, and Process."  Denise Richards, Courteney Cox, Envangeline Lily, and Lindsay Lohan are among many other actresses, models, and singers who have designed their very own lip shade for Cargo's cause.  Each PlantLove lipstick is $20—$2 of which goes to benefit the St. Jude Children's Research Hospital.  Not only does this brand do the environment good, but it also does humankind some good too! Check PlantLove lipstick out here.
 
Face

Alison Raffaele created a line of beauty products free of parabens, talc, mineral oil/petrolatum, fragrances, and gluten.   All the packaging of her products is biodegradable and recyclable, and her wood-handled brushes are even Forest Stewardship Council certified.  Primers run for $44, foundation for $38, concealers for $23, and powders for $26. You can find her products here.

 
Eyes

You have to be extra careful what you put on your eyes, because whatever goes near the eye will probably find its way into the eye.  Sephora carries a PURE line, which offers organic makeup without the use of parabens, synthetic dyes, synthetic fragrances, sulfates, GMOs, and other harmful substances. The eyeliner and mascara cost $6 each and the eye shadow palette, which contains six shades, runs for $22.  Both can be found online or in stores.

Skin Treatment

It's hard to avoid the chemicals when it comes to treating acne or maintaining clear skin, but fortunately Derma E is one step ahead of the eco-craze.  Derma E is a natural body care company renowned for its natural, organic, cruelty-free, and paraben-free skin and hair products.  Their products are condition specific and will cater to dry, oily, and acne-prone skin types.  Honestly, Derma E is not the cheapest of brands, but you can rest assured that only the healthiest ingredients are going onto your skin! It's definitely worth the extra buck, and the products last for months at a time.  You can find Derma E products in health stores or online.

It truly pays to watch what touches your body.  While you can get any quick-fix from the chemical-laden cosmetics so readily available on campus pharmacies, in the long run, you will benefit from having taken extra precaution to nurture your skin with only the most natural and simple products.  Try these products out and you'll be sure to do your body and your conscience a favor.  For more information about eco-beauty, visit Eco-beauty.com for more products and information. 

Sources
www.kitchendoctor.com
http://www.coconutresearchcenter.org/
http://www.naturalmomsblog.com/lead-in-lipstick-and-other-unhealthy-cosmetics.html
www.cargocosmetics.com
www.alisonrafaelle.com
www.sephora.com
www.dermae.net
http://www.eco-beauty.com/

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How To Make This Your Fittest Semester Yet! - Women Campus

A blooming social life, half a dozen club meetings and a full schedule of classes can keep a girl pretty busy. However, it's important to remember to take care of yourself and fit (at least) a bit of exercise into your schedule. You'll be able to clear your head, release a little stress and keep yourself in shape (not to mention avoid the Freshman 15)  if you create a fitness plan. Whether you don't think you've got the time or you just can't get out of bed, you won't have any excuses after Her Campus helps you out. Here's to getting off on the right foot NOW with your exercise plan this semester, so that finals week isn't the first time you venture to the gym.
 

Step 1: Tour the gym
 
It's easy to be intimidated by those mammoth senior guys weightlifting in the gym. But the more you get to know your school gym, the more you'll go. If the gym has an open house during the first few weeks of school, grab some hallmates and go. This will be your chance to tour the locker rooms, try out a yoga or Zumba class, and locate the row of trusty ellipticals. Once you know where the gym is, when it's open, and how to navigate inside it, going will feel that much less intimidating.
 
Step 2: Make a plan
 
Katie Teal, a senior at UNC-Chapel Hill, says you need to write down your plan or else you'll skimp on visits to the gym. "Don't just say 'Oh, I'll get to the gym two or three times a week,'" says Katie. Instead think of your exercise regime as a contract to yourself and write your plan out. This summer, Katie has stuck to a routine of three cardio sessions and two days of weights. She says she'll make a new plan for the fall semester as soon as she finalizes her class schedule. Once your class schedule is in place, look to see when you're free each day, and add "Gym" into your Google calendar so that there's no getting around it! Set the event up as a recurring one until the end of the semester, with a reminder message 15 minutes before. Need more inspiration? Carlene Helble, a senior at James Madison University and a Her Campus writer, says last semester she would go to microbiology, run back to her apartment to exercise for 45 minutes and then shower and run back to another class. "When I followed through I felt better, and I also felt like I accomplished more that day," says Carlene. You too can fit exercise in even the tightest schedule.
 
Step 3: Be realistic
 
Being motivated about working out is great but just don't try to cram in too much in too soon: Dave Spindel, a trainer who has helped athletes around the world, says people who try to work out seven days a week will probably quit. Spindel has a sign in his office that says 'If it does not fit into the context of your life, you will not stick with it.' Unless your fitness plan is considerate of your schedule, it probably won't last. Aim for three or four days and add in trips when your schedule allows.
 
Step 4: Bring a buddy
 
It's hard enough to get up early in the semester for your 8 a.m. class, let alone for the gym. Meeting a friend at the gym will motivate you to roll out of bed and will keep you on track during your workouts (it will also hold you accountable!). Trade class schedules with each other and decide on a time that works for both of you. Whether it is spotting each other or holding down feet during sit-ups, a workout partner can push you harder. Email out over your sorority list-serv or just out to a group of friends letting them know that you're planning on going to the gym every Monday, Wednesday, Friday at 10AM (for example) and ask if anyone would like to go with! You'll feel worse canceling on a friend than you will on yourself (even though that shouldn't be the case).
 
Step 5: Switch it up
 
After a month of going to the gym three times a week, your gym routine can feel a little, well, routine. One fun option is to join an intramural team. The season is short, the commitment is small and you'll expand your social circle all while sticking to a fitness plan. Best of all, knowing you've got a game on Thursday and a whole team depending on you will keep you going. Katie played soccer in high school and jumped at the chance to play on an intramural team in college. "I wanted to stay in soccer shape and keep my skills sharp. It was fun because my team became really good," says Katie. Look out for intramural team sign-ups at the beginning of the semester!
 
Step 6: Don't make excuses
 
Carlene says once school starts, her energy level shoots down. She says she uses going to the gym and exercising to help her get back energy. "One thing I hear so often is 'I can't exercise, I'm tired,' but in reality exercise gives you energy," Carlene says. Just imagine how good you'll feel as you walk home covered in sweat, energized and ready to start some homework. Spindel says you should go to the gym even for a short period of time if you're feeling tired. "Within a few minutes, you'll feel better just because you're there. You won't feel bad later about not going to the gym and you can come back on a day you feel more rested," says Spindel.
 
Find that you don't feel like bringing your gym clothes with you to class? Look into getting a locker at the gym, which is often free, or just wear your gym clothes to class in the first place! Too much reading to do to go to the gym? Plop on the stationary bike and multi-task with a textbook.
 

Step 7: Find a 5K
 
Another great way to stick to exercise is to train for a 5K on campus. Check out our advice or Runner's World for training regimens and find a race a few weeks from now. Having a definite goal at the start of school will force you to lace up those tennis shoes. Not a runner? No problem. There are plenty of people who bring their dogs to walk at the rear of the pack.
 
Step 8: Keep track
Log your workouts in a notebook or with an online tool like MyPyramid Tracker  or RunningAHEAD. Keeping track of how often you work out and getting to check something off after you do it can be a huge motivator. Studies have found that the dieters who are most successful at maintaining their weight are those who keep a food diary, and it makes sense that the same would be true for keeping up with a fitness regimen.
 
Step 9: Reward yourself
 
Remember when your mom used to promise you ice cream in exchange for a tidy room so you cleaned up in a flash? Sometimes the best motivation is a small treat. Maybe you've been dying to buy that latest bestseller or sign up for a Netflix account. Don't do it until you've stuck to your exercise plan for a month. Keep a photo of your reward on your bulletin board so the next time you reach for the remote and bag of chips, you'll remember you should probably hit the gym instead.
 
 
Sources
 
Katie Teal, UNC-Chapel Hill, Senior
 
Carlene Helble, James Madison University, Senior
 
runnersworld.com
 
Dave Spindel, Nutritionist and Trainer, http://essentialfitness.com/

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Top 10 Healthy Foods on a College Budget - Women Campus

Imagine yourself pushing your weekly grocery cart to the checkout line. Your items are placed on the well-worn belt, and the cashier rings up your purchases announcing the final total. Cue jaw drop.
 
So many of us spend way more than we bargained for when we do our grocery shopping, but if you're trying to cut back on the bill, don't skimp on nutritional value. True, that bag of chips or canned ravioli is tempting (and a steal according to the price sticker), but for empty calories and extra additives…is it worth it? Cheap, healthy food is not impossible! Rebecca Scritchfield, RD a Washington, DC based dietitian specializing in healthy weight management advises college students to get out of their shopping comfort zone and try different foods. "Most people eat the same 5 to 10 things over and again, but that can get boring and there's really no need. If you look for sales and coupons you can save quite a bit of money on healthy foods."
 
We'vefound the top ten must-have healthy foods for a college budget.  Print this list out and bring it to the grocery store with you on your next trip!
 
1. Beans
 

 
These kitchen staples offer variety and versatility. Dozens of varieties line grocery store shelves, allowing you to pick whichever appeals to you. Beans can also be added to infinite recipes, meaning you're not limited to a single repetitive dish until the last bean is consumed. Consider making a bean soup with chopped carrots, celery, and potatoes, or try and make your own black bean burger. Feeling a little spicy? Use black-eyed peas and rice to make a stuffing for peppers…the possibilities are endless! To further add to the impressive resume of the bean, they are a great source of protein, folate, and fiber—good to know since meat can be super expensive and it's also your perfect opportunity to try meatless Monday! For a 15-oz can of beans, expect to pay close to $0.75, while a one pound bag of dried beans will cost $1.50.
 
1 pound bag: $1.50
 
2. Oatmeal
 
Oatmeal (like what you see in the dried packets or in the bulk granola aisle in the grocery) is the perfect blank canvas for your dining needs. It can go sweet with fruit and brown sugar, or savory by mixing it into a hamburger for some sneaky health benefits. A good source of fiber and minerals that isn't limited to breakfast like that sugary cereal at the store, oatmeal makes your money work for you all day. HC intern Hannah Orenstein uses oatmeal for a great start to the day. "Oatmeal is the perfect warm, hearty breakfast. Unlike most other cereals, it actually keeps me full for hours. I add banana slices and a few walnuts to plain oatmeal—so good!"
 
$0.12 per serving: $3.69/42oz canister
 
3. Sweet Potatoes
 
If you're looking to step up the health benefits of your regular potato purchase, take a look at sweet potatoes. These oddly orange beauties are brimming with carotenoids, fiber, and vitamin A that fight free radicals and maintain healthy eyesight. Make sweet potato French fries, a baked potato, or even some cinnamon mashed sweet potatoes to change up the usual. Our HC writers have major love for sweet potatoes. Gabriela Szewcow heats hers up dessert style with marshmallows while Elana Altman uses a recipe from Mom: "Peel them, slice, and add just a tiny bit of olive oil. Sprinkle them with cinnamon, and then pop them in the oven. Sometimes I add apples or pecans to that recipe too!"
 
$0.50 per potato
 
4. Eggs
 

 
Commonly referred to as the perfect protein, a single egg provides about six grams of protein, or 10-percent of the amount recommended for a 2,000-calorie diet. Eggs, like many of our top ten options, are multi-taskers in the kitchen. From a veggie omelet, to zucchini bread, you'll likely use up all the eggs you purchase, saving you from money down the garbage disposal.
 
1 dozen eggs: $1.75
 
5. Spinach
 
I usually buy spinach instead of lettuce for my apartment for this reason: is cooked lettuce good for dinner? Not so much.
 
Spinach can be heated as a side dish, sautéed with meat, or even put in a smoothie. Lettuce, although the occasional menu bears an unfortunate warmed lettuce dish, is just not tasty when it tries to do the things that spinach can. Spinach is also more nutrient dense than lettuce, made up of fiber, vitamins A and C, and folate. 
 
6-oz bag for $3.80
 
6. Brown Rice
 
From stir-fry to taco night, brown rice is a great kitchen staple. Think of it as an amped up sticky white rice since it still has the healthy outer layer (called the hull) of the grain. A single cup of brown rice tallies up to 88-percent of the manganese you need daily. Manganese, which is a mineral, helps produce energy and aids in maintenance of a top shape nervous system. Not only that, but a study by the American Journal of Clinical Nutrition found that women who ate whole grains instead of refined grains (white rice) were able to maintain a healthy body weight.
 
32-oz bag for $2.00
 
7. In-season fruits and veggies
 
Summer means that berries, tomatoes, and corn are in season, cheap, and therefore perfect for this list! In winter, citrus will be inexpensive, and in fall, apples will be a steal. Depending on the time of year, certain produce items come into season, and that season is the time to buy. Be on the lookout for sales at your grocery store, where they often discount in-season produce, or have two-for-one deals. If those pre-cut veggies and fruit happen to steal your eye remember this great tip sent in from reader Danielle Hartman, a senior at OSU:
 
"Even though it might be easier to grab vegetables that are pre-cut for you, it's a lot more affordable to buy the vegetables whole. Cut them when you get home and store them…for when you need a quick snack or are packing your lunch bag."
 
Examples of summer produce prices: 16-oz strawberries $2.50, 1 dozen ears of corn $2.00
 
8. Green tea bags
 

 
School is coming, so think zen! Green tea can be just what the doctor ordered after a hectic day on campus. The studies indicating green tea's potential to fight cancer and heart disease are overwhelmingly positive. Other research has shown green tea and green tea extract can help combat obesity and lower LDL (unhealthy) cholesterol levels. By stocking up on tea bags to take to class, you'll save yourself over $1.50 compared to picking up the pre-brewed variety en route. HC writer Katie Crandell uses green tea with lemonade for an Arnold Palmer alternative. Perfect for the tailgate!
 
20 count pack for $3.00 (15 cents each!)
 
9. Granola or store brand cereal
 
Granola can be a tricky health food. Don't be fooled by the "health halo"! Read the ingredients list: if there's lots of chocolate, sugar, and syrups, skip it and try another brand. But when you find the right fit minus the additives, stock up in bulk. For example, the first thing on Bear Naked's ingredients list (and therefore what there is the largest amount of in the product) is whole grain oats, while the first ingredient on another brand is sweetened cranberries. Granolas that have whole grains or flax seeds can give you healthy fats and fit the bill for breakfast or a between class nosh.
 
Cereal can also be a great snack, as long as you don't put the sugar coated kind in the basket. Scritchfield recommends toasted oats or shredded wheat (unsweetened), which can keep you full through Calculus class. By picking up the store brand, you'll save yourself some cash without compromising on taste. Often the ingredient lists on name brand and store variety items are identical!
 
12-oz granola for between $3.00-5.00
16.4 oz box of store brand cereal $2.00
 
10. Salsa
 

 
If the only time you're picking up salsa is on Cinco de Mayo, you're loco. A good salsa can have several veggies, and spicy heat packed into one jar with minimal calories. Newman's Own makes it with all natural ingredients—no red dye or additives—marking it as a definite healthy pick. As for uses, try it as a topper for eggs, a dip for pitas, or a pre-made sauce for chicken. College can be ridiculously busy, and for that reason, a flavorful salsa is a blessing.  HC writer Rachel Dozier has salsa as a top pick for snacks.
"There's nothing like salsa and some whole grain chips when you're looking for a tasty or healthy snack. It's great for football games or just for lounging around your apartment!"
 
16-oz jar for $3.00
 
Already done your shopping? Check out these three cheap and easy recipes that use combinations of our top ten ingredients.
 
 
Greek Pasta with tomatoes and white beans: This recipe uses tomatoes, an in-season produce item, spinach, and beans…three items from our shopping list!
 
Super Easy Spanish Rice: This recipe uses salsa and rice, but tops the list for easiest to make! Keep this in mind if you're pressed for time.

Pretty in Pink Oatmeal: Oatmeal and in-season berries make a fantastic breakfast. You can also add some granola to this recipe for a crunchy topping.

 
Sources
 
Rebecca Scritchfield, RD
 
Bean Bible, Recipes for Beans

What's Cooking America?, Tips for Dried Beans

World's Healthiest Foods, Nutrition Facts

Pretty in Pink Oatmeal, Veg Web
 
Greek Pasta, All recipes

Salsa Rice, Food.com

Pea Pod, Grocery Store Prices
 
Cheap, Healthy, Good, Cheap Foods

Web MD, Green Tea Benefits
 
Danielle Hartman, OSU student
 
Her Campus staffers: Rachel Dozier, Katie Crandell, Hannah Orenstein, Gabriela Szewcow, Elana Altman

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No.5 Surprise Exercise: 5 Calorie Burning Activities You Already Do and 5 Routine Tweaks to Burn Even More - Women Campus

Offer to Take Out the Trash: 15 Minutes
Calories Burned: 112
Take a walk around your house, apartment, or dorm and gather up all that garbage. If you're feeling generous, offer to take everyone else's trash to the curb, too. It's a stinky job, but someone's gotta burn the calories.

 
Get Gaming and Learn to Play Cards: One Hour
Calories Burned: 108 (assuming it's a high-intensity game)
Here's a surprising one. Learning poker may do as much for your wallet as it does for your workout. Become a big better and you'll be sweating it out as much as you would on the treadmill. Five-card draw, anyone?
 

 
Note: Actual calorie results may be slightly more or less than given. These are taken from Discovery Health and the healthstatus.com calorie counter for a 150-pound individual. There is no set way to do some of these activities, but in the end, they all have a significant impact on your daily workouts.
 
Sources:
 
http://health.howstuffworks.com/wellness/diet-fitness/information/20-everyday-activities-and-the-calories-they-burn.htm

http://www.healthstatus.com/calculate/cbc

http://health.howstuffworks.com/mental-health/human-nature/happiness/calories-laughing.htm

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No.4 Surprise Exercise: 5 Calorie Burning Activities You Already Do and 5 Routine Tweaks to Burn Even More - Women Campus

How to Burn Even More:
 
Give that Funny Friend a Call: Any Amount of Time
Calories Burned: Unknown
According to Discovery Health, laughing lowers cortisol in your body, which is the source of those unhealthy food cravings we all get. So if you want to keep that diet on track, get giggling. The American Psychological Society even found that anticipating something funny or pretending to laugh has some of the same effects. Well, isn't that funny?

Stop Staking Out the Perfect Parking Spot: 5 Minutes Each Way
Calories Burned: 51
Humans are naturally competitive, and finding that close parking space is no exception. Be kind to your body and to those shoppers who can't walk the length of a parking lot and find a spot farther away. Besides, in the time you'll spend driving around to park close, you probably could have parked farther back and been shopping already.

Become a Weekend Re-Decorator: One Hour of Moving Furniture and Two Hours Painting
Calories Burned: 504
Getting tired of your room? Rearrange it and get a workout in the process. Looking to put some more color into your life? Skipping the gym to paint the walls may actually be more effective. Here's to the weekend warriors!

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No.3 Surprise Exercise: 5 Calorie Burning Activities You Already Do and 5 Routine Tweaks to Burn Even More - Women Campus

 
Walking in Heels: 25 Minutes
Calories Burned: 124
Okay, so there's no actual evidence out there that heels burn more calories than flats, but they do tone your legs way better than sneakers or other low-to-the-ground footwear. Sure, trekking to that Friday night party in stilettos isn't the most comfortable experience, but maybe the knowledge that you're getting a workout will help ease some of the pain. 

 
Embracing Laundry Day: 30 Minutes of Folding
Calories Burned: 72 (another 76 if you iron for half an hour)
Next time you find yourself staring hopelessly at that pile of dirty clothes, use this little laundry day tidbit as motivation. So embrace those frequent wardrobe changes and get folding. Bonus points if you lug that basket of clothes upstairs from the basement laundry room.

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No.2 Surprise Exercise: 5 Calorie Burning Activities You Already Do and 5 Routine Tweaks to Burn Even More - Women Campus

 
Washing Dishes: 20 Minutes
Calories Burned: 51
Tired of cleaning up after those messy roommates? Well, it's time to look at their dirty dishes as more than a constant frustration. Grab some soap and a sponge and scrub away the calories, and take pride in the secret fact that they may be making the mess, but you're getting the reward. Best of all, everyone gets a dorm or apartment free of grimy cups and dishes.

 
Grocery Shopping: 45 Minutes
Calories Burned: 121
Food is all about taking in calories, right? Wrong. Shopping is great exercise. You walk around pushing a heavy cart full of edibles, lift it all onto the conveyor to pay, put it pack into your cart, then load those bags into your car or carry them home.

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No.1 Surprise Exercise: 5 Calorie Burning Activities You Already Do and 5 Routine Tweaks to Burn Even More - Women Campus

Get off that treadmill and listen to this: Sure, it's important to burn calories, but your exercise routine doesn't have to be so... routine. Turns out, there are tons of things we already do that count as mini workouts. So whether you're bored of the gym or don't have that half hour time slot each day to complete those typical calorie burners, we have a list that'll make you feel way more accomplished. Plus, learn how to tweak your schedule to work off even more.
 
What You're Already Doing:
 
Walking Upstairs: 10 Minutes
Calories burned: 92
Live on the second, third, or fourth floor of your dorm? Skip the elevator and take the stairs instead. A few trips up each day could be just the thing to counteract those late-night pizza deliveries. For girls who live at the top of their residence halls, try getting off the elevator a few floors early and climbing the rest. Who knows? Maybe you'll make some new 9^th floor friends (or a cute guy) on your way to the 12^th.
 

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5 Ways To Avoid The Freshman 15: How Real Girls Did It - Women Campus

You've heard it. You have probably even taken part in the short, but not-so-sweet conversation that floats out of so many mouths after Facebook-stalking an old friend or running into the senior that sat in front of you in class last year. It goes a little something like this:
 
"Have you seen Susan lately?"
"No, why?"
"Well, she is home from her first year of college, and she definitely gained some weight."
 
Don't freak out: Her Campus is here to help you make sure you never become the center of those frequently spoken sentences. You know very well the risk you are taking by going to college. You are placing yourself in prime position to be plagued with the epidemic that takes many of our dearest friends and family members as victims, the epidemic we have come to know as the "Freshman 15." Between late night snacking and a new desire to nap in all your free time, gaining weight in college is not hard to do. Nutritionists Susan Holmberg and Kelly Klacziewicz, as well as HC readers who have just completed their first year of college, helped us develop a five-part recipe to make sure you never become acquainted with the infamous Freshman 15.

1. Develop healthy eating habits as early as possible.
 
It is absolutely vital to your weight gain avoidance that you start building healthy eating habits right when you move into your new dorm room or apartment or even before. Starting the routine will carry over into your college life and definitely prevent you from packing on a few pounds. Coming up with a food plan that is possible to duplicate before you leave will make it much easier to keep yourself eating healthy in college. Start building healthy habits by following these simple tips:

• Develop two or three breakfast and lunch options that you know you will be able to recreate in college. For example, cottage cheese or a hard-boiled egg for breakfast and a wrap or salad for lunch. 
• Start to embrace a diet that contains good carbs, like choosing the whole-grain option whenever possible.
• Wait 20 minutes before you get seconds, and if you're still hungry, choose veggies!
• Stick to foods that are prepared in methods that are low in oil and fat such as baked or broiled foods.
• Replace sugary drinks such as soda, fruit juice and Gatorade with water.

 
2. Wear gym clothes to class.
 
HC Reader Tip:  "I always wear my workout clothes to my first class of the day. I have learned that if I am not already in my gym clothes, by the time I go to my room to change and drop off my stuff, I won't have time for the gym and will have made several excuses. If I am already in my clothes, there's no way around it and I just go straight to the gym with my books after my first class. I'm already out and about and it is definitely the easiest way to get myself to workout." -Amanda Roberts, Texas Christian University
 
Eating healthy and working out go hand in hand and while doing one or the other is better than neither, you will see best results when you practice the two together. Exercise is good for mental and physical health, helps you sleep better and will energize you throughout the day. It is very important that you start developing a workout schedule of 30-60 minutes for four to six days a week now, because there will be plenty of excuses for you to find when you are at school. When you get your heart pumping and your forehead sweating, you not only get the benefits of burning calories while you are working out, but you also increase your metabolic rate and essentially still burn calories for the 24 hours following your workout! If that isn't enough reason to get you breaking a sweat, just think of the ample amount of guys that frequent the gym.
 
3. Think of alternatives to late night snacking—don't just plan on avoiding it
 
HC Reader Tip:  "Late night snacking is a hard one to get around, especially when you are stuck at the library till 2 a.m. or out with friends late. What helps me is eating dinner later than normal. If I eat dinner at 6:00 and then stay up till 2:00, there's no way I won't get hungry again. I try to eat meals a little later than normal; lunch around 2:00 and dinner around 8:00. On nights that I can, I just go to bed early before I get hungry again. When my friends want to hit up Taco Cabana on our way home from downtown, I just firmly remind myself that I will survive if I do not have their delicious taquitos right this second and take a cab home. Figuring out the healthiest options at the food places that are open 24 hours a day beforehand helps too, so if I can't resist, I already know the best option." -Kim Boller, University of Texas at Austin
 
Holmberg points out that when it comes to late night snacking, the truth is that it is going to happen. Food joints are open all night in college towns and your suitemates and friends down the hall will be ordering pizza often. Instead of locking yourself in your dorm room every time you smell the cheesy goodness of Papa John's pizza, keep your mini fridge stocked with two to three snack options that will satisfy the late night craving. Some good options are:

• Fresh fruit or veggies
• Orville Redenbacher's 100-calorie pack popcorn
• Yogurt
• Rice cakes
• 100 calorie Jell-O packs

If you are strong-willed enough to avoid the dreaded late night snacking entirely, then absolutely do, but for those of us who need a little pick-me-up when pulling an all-nighter to search on Facebook for the guys you met that weekend…uh, I mean study with your roommate, make sure you have healthy options!

 
4. Talk to your roommate about it.
 
If avoiding the Freshman 15 is important to you, then it is important that the person you will be living uncomfortably close to the next year is going to support you. Sit down with your roommate the first week of school and set some rules about what kinds of foods you leave in the room. If you want a healthy snack, it is going to be very hard to grab your carrots when your roommate's chocolate chip cookies are sitting right there too. You and your roommate should agree to keep certain foods in the room and if she's not willing, then suggest you keep your foods separate from one another and out of plain sight.
 
HC Reader Tip: "My roommate and I would always make time and go to Target together so we could buy healthy snacks that we could both enjoy. That way the food in our room was a good option for both of us and we could make sure that there were healthy snacking options in our room at all times." -Avery Mills, University of Colorado at Boulder
 
5. Be smart about drinking.
 
HC Reader Tip: "Drinking is a lot harder to avoid than I thought it would be. I know that it is definitely not the healthiest option, but I also know now that I'm going to do it. What I have tried to do is only allow myself to drink one night a week, and if I know I am going to drink more than that, I force myself to go to the gym and eat healthy those days—there is really no other way around it. Also, I try to cut some calories by avoiding beer and using diet sodas or tonic water for mixers." –Anonymous college girl
 
We know none of you freshmen should pick up a beer before you turn 21, but just to be safe, let's talk about the empty calories that alcohol undoubtedly consists of:

• 1 margarita = 550 calories
• 1 Long Island iced tea = 380 calories
• 1 Pina Colada = 293 calories
• 1 beer = 125-190 calories
• 1 shot of tequila = approx. 100 calories

Not only does alcohol increase your daily caloric intake faster than you realize, but it also causes you to crave other foods, which are also high in calories. The body also processes alcohol before fat, protein and carbs, which means that drinking will slow down your body's burning of fat. The American Journal of Clinical Nutrition reported that fat metabolism could be slowed down by nearly 73-percent with the consumption of two vodka and lemonades within one hour. It is not okay to cut back on calories during the day to save them for drinking later on. Not only is this very dangerous but also it will not speed up the weight-loss process at all. If partying is something that is very important to you, it definitely won't help you avoid the Freshman 15.
 
So you see, beautiful HC readers, while the Freshman 15 takes its victims at every campus across the country, you can stay strong and fight it. You will inevitably be the subject of the conversation we talked about earlier, but you can change it to something more along the lines of:
 
"Hey, have you seeninsert-HC-reader's-name-here lately?"
"No, why?"
"She just got back from her first year of college, and she looks amazing!"
 

Sources
 
Susan Holmberg, Nutritionist and Behavioral Therapist
www.susanholmberg.com
 
Kelly Klacziewicz, Nutritionist
 
American Journal of Clinical Nutrition
 
Amanda Roberts, Texas Christian University
 
Avery Mills, University of Colorado at Boulder
 
Kim Boller, University of Texas at Austin
 
Photos
 
www.redbookmag.com

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Junk in the Trunk: Healthy Alternatives to Your Favorite Snacks - Women Campus

It's 11 p.m. and your stomach is rumbling. You know there's a package of Double Stuf Oreos with your name on it in the pantry. But before you march downstairs and give into the munchies, know that you can make a healthy choice. While it's certainly OK to give into your cravings once in awhile, there's no reason why you can't get a little more nutritional bang for your calorie buck by making healthier choices that still satisfy your sweet tooth. Her Campus has got you covered with the best healthy alternatives to your favorite snacks no matter how your cravings strike.

Cereal Snacking

Bad: Cinnamon Toast Crunch
[Serving size: ¾ cup (31g). 130 calories, 3g fat, 0.5g saturated fat, 25g carbohydrate, 10g sugar]
 
Better: Chocolate Cheerios
HC Contributing Writer Chrissy Callahan says, "Chocolate Cheerios are amazing when you want a lot of chocolate but don't wanna have too many calories!"
[Serving size: ¾ cup (27g). 100 calories, 1g fat, 0g saturated fat, 23g carbohydrate, 9g sugar]
 
Best: Oatmeal with pineapple, walnuts and protein powder
Nutritionist Dave Spindel says that vanilla protein powder, together with the complex carbohydrates of the oatmeal, will help to stabilize your blood sugar. Just borrow one tablespoon of protein powder from that cute boy down the hall and add it along with ½ cup pineapples and six walnuts.  Don't let the high calorie and fat count scare you away—Spindel says walnuts provide essential fatty acids and that this mega snack will keep you going for hours—and we all know there's no way you'd stop at just one serving of Cinnamon Toast Crunch.
[Serving size: 1 bowl. 520 calories, 20.4g fat, 2.3g saturated fat, 59g carbohydrate, 648mg sodium]

Movie Snack Munchies

Bad: Movie popcorn
[Serving size: 1 large (124g). 664 calories, 31g fat, 27g saturated fat, 75g carbohydrate, 443mg sodium]
 
Better: Homemade popcorn popped in oil
HC Contributing Writer Alyssa Grossman says she makes her popcorn with olive oil or vegetable oil and then sprinkles spices on top.  Buy a popcorn maker here.
[Serving size: 1 cup. 55 calories, 3.1g fat, 0.5g saturated fat, 6g carbohydrate, 97mg sodium]
 
Best: Airpopped popcorn
[Serving size: 1 cup. 31 calories, 0.3g fat, 0g saturated fat, 6g carbohydrate, 0mg sodium]

Athletic Event Eats

Bad: Nachos
[Serving size: 1 cup. 692 calories, 38g fat, 16g saturated fat, 43g carbohydrate, 1632mg sodium]
 
Better: Chick-fil-a Chicken Sandwich
Ditch the buns and you'll save yourself about 200 calories, 400 mg of sodium and almost 30g of carbohydrates from the nutritional info below.
[Serving size: 1 sandwich. 430 calories, 17g fat, 3.5g saturated fat, 39g carbohydrate, 1370mg sodium]
 
Best: Cracker Jacks
Skip the florescent yellow cheese and like the song says, "Buy me some peanuts and Cracker Jacks." This peanut, popcorn and molasses snack has been a ballpark staple for years and will satisfy your sweet (and salty) tooth.
[Serving size: ½ cup. 120 calories, 2g fat, 0g saturated fat, 23g carbohydrate, 70mg sodium]

Fast Food Desserts

Bad: Chocolate shake (from McDonalds)
[Serving size: Small shake (12 fl oz). 440 calories, 10g fat, 6g saturated fat, 76g carbohydrate, 63g sugar]
 
Better: Small vanilla ice cream cone (from McDonald's)
A small cone is the perfect refreshing treat, but if you're feeling extra creative make your own frozen pop. Alyssa says she dips bananas in orange juice and graham crackers, puts a stick in the banana and then freezes the pops—yum!
[Serving size: 3.2 oz cone. 150 calories, 3.5g fat, 2g saturated fat, 24g carbohydrate, 18g sugar]
 
Best: Fruit 'n Yogurt Parfait (from McDonald's)
The nutritional facts of the parfait may be about equal to the small vanilla cone but you get twice as much dessert in size.
[Serving size: 7 oz parfait. 160 calories, 2g fat, 1g saturated fat, 31g carbohydrate, 19g sugar]
 
Couch Potato Cravings

Bad: Buffalo wings with blue cheese dressing
[Serving size: 6 wings with 2 tbsp of dressing. 595 calories, 47.3g fat, 11.1g saturated fat, 122g carbohydrate, 627mg sodium]
 
Better: Cool Ranch Doritos
[Serving size: About 12 chips. 150 calories, 8g fat, 1g saturated fat, 18g carbohydrate, 180mg sodium]
 
Best: Hummus with carrots and celery
Whether you're having a movie marathon or watching the big game, you can still have the crunch without the calories if you snack on crispy veggies. Katie Crandell, HC Contributing Writer, says she pairs her hummus with baby carrots.
[Serving size: 1 serving (2 tbsp of hummus, 6 baby carrots). 87 calories, 2.7g fat, 0.3g saturated fat, 12g carbohydrate, 113mg sodium]
 
Late Night Vending Machine Snacks
Bad: Pop Tarts (Chocolate Chip Cookie Dough)
[Serving size: 1 pouch (2 pastries total). 400 calories, 10g fat, 4g saturated fat, 70g carbohydrate, 36g sugar]
 
Better: Fig Newtons
If you want something fruity, you can skip the Pop Tarts and open up a box of Fig Newtons.
[Serving size: 2 cookies. 200 calories, 4g fat, 1g saturated fat, 39g carbohydrate, 22g sugar]

 
Best: Dried Fruit
Roseleen Allen, a certified diabetes educator, says dried fruit is another great option for a healthy snack. Try to find a brand with nuts (like when peanuts and raisins come packaged together) and you've crossed off another great snack recommended by Allen.
[Serving size: 1/3 cup. 130 calories, 6g fat, 1.5g saturated fat, 19g carbohydrate, 10g sugar]

Dairy Desserts

Bad: Ben & Jerry's Brownie Batter ice cream
[Serving size: ½ cup. 290 calories, 17g fat, 9g saturated fat, 32g carbohydrate, 25g sugar]
 
Better: Skinny Cow Chocolate Fudge Brownie ice cream
Hannah Orenstein, Her Campus editorial intern, says she swears by Skinny Cow ice cream cups, which also come in strawberry cheesecake, cookies 'n' cream, dulce de leche, and caramel cone. (These are also a favorite of HC founder Stephanie!)
[Serving size: 1 container. 150 calories, 2g fat, 1g saturated fat, 29g carbohydrate, 17g sugar]
 
Best: Edy's Fruit Bars in Acai Blueberry
[Serving size: 1 bar. 60 calories, 0g fat, 0g saturated fat, 16g carbohydrate, 16g sugar]

On the Go Eats
Bad: Munchies (Cheetos, Doritos, Rold Gold, Sun Chips Snack Mix)
[Serving size: 0.8 cup. 140 calories, 7g fat, 1g saturated fat, 18g carbohydrate, 250mg sodium]

 
Better: Luna Bar S'mores
Yes, you're getting fiber and protein from an energy bar, but Spindel says there tends to be a lot of sugar in these bars and "you might as well eat a Snickers bar."
[Serving size: 1 bar. 180 calories, 5g fat, 2g saturated fat, 27g carbohydrate, 140mg sodium]

Best: Trail mix
You can buy store-made trail mix or follow Annie Wang, Her Campus Co-founder and CTO, and make your own. Annie says to mix equal parts peanuts, M&Ms, raisins and sunflower seeds for a healthy snack that's sweet and salty.
[Serving size: ½ cup (27g). 352 calories, 25.2g fat, 3.1g saturated fat, 27g carbohydrate, 4mg sodium]
 

Mexican Munchies
Bad: Taco Bell Enchirito (Beef)
[Serving size: 213g. 370 calories, 17g fat, 8g saturated fat, 35g carbohydrate, 1430mg sodium]

Better: Hungry Girl Hey Mambo! Veggie Italiano Quesadilla
Taco Bell and Chipotle may be yummy, but you are better off splitting something or looking for a great recipe like this one from Hungry Girl.
[Serving size: 1 serving. 265 calories, 8g fat, 38.5g carbohydrate, 843mg sodium]
 

Best: Rice with chicken and beans
Spindel says a great mid-afternoon snack is something with complex carbohydrates such as rice with meat and beans. You could easily cook up some rice in advance and refrigerate until hunger strikes after your 2 p.m. class.
[Serving size: 1 cup. 390 calories, 14.4g fat, 3.4g saturated fat, 39g carbohydrate, 740mg sodium]
 
Pizza Pie
Bad: Domino's Deep Dish Pepperoni Pizza
[Serving size: 1 slice (of a large pizza). 340 calories, 16.5g fat, 6.5g saturated fat, 38g carbohydrate, 890mg sodium]

 
Better: Domino's Thin Crust Pizza with chicken, tomatoes and black olives
[Serving size: 1 slice (of a large pizza). 225 calories, 11g fat, 3.5g saturated fat, 20g carbohydrate, 640mg sodium]
 
Best: English Muffin Pizza
Save money and a trip to the gym by making your own mini pizza right at home. We made ours with a multigrain English muffin topped with ¼ cup of skim mozzarella cheese and ¼ cup of tomato sauce (you get a bonus point for each colorful veggie you plop on top!).
[Serving size: 1 serving. 232 calories, 6.2g fat, 2g saturated fat, 26.8g carbohydrate, 478.3mg sodium]
 
It may be faster to chow down on those Oreos in the short run, but Allen says a snack consisting of junk food won't do your body justice. "All you're getting is a lot of calories, but you're not getting value out of it," says Allen. Skip the bad aisles at the grocery store and you won't even know what you are missing. Instead, fill your pantry and mini-fridge with fast, easy snacks such as string cheese, pretzels, Triscuits, beef jerky and Nutri-grain bars. When checking nutritional labels, Spindel says to look for snacks that are low in fat and sugar. If you are prepared with great tasting ingredients, you'll be set the next time those cravings strike.
 
 
Sources
 
Dave Spindel, Nutritionist and Owner of Essential Fitness, http://www.essentialfitness.com/
 
Roseleen Allen, MS, RD, CDE
 
Chrissy Callahan, HC Contributing Writer
 
Alyssa Grossman, HC Contributing Writer
 
Hannah Orenstein, HC editorial intern
 
Annie Wang, HC Co-founder and CTO
 
Katie Crandell, HC Contributing Writer
 
My Pyramid Tracker, mypyramidtracker.gov, for all non-packaged items not listed below (Oatmeal with toppings, popcorn popped in oil/airpopped popcorn, English muffin pizza, rice with chicken and beans, hummus and carrots, trail mix)
 
General Mills
 
http://www.livestrong.com/article/157609-air-popped-popcorn-vs-oil-popped/ http://www.livestrong.com/article/32751-popcorn-nutrition-information/" target="_blank">Popcorn
 
Cracker Jacks
 
Nachos
 
Chick-fil-a
 
Doritos
 
Fig Newtons
 
Pop-Tarts (Chocolate Chip Cookie Dough)

Dried Fruit
 
Ben and Jerry's
 
Skinny Cow
 
Edy's Fruit Bars
 
Munchies
 
Luna Bar
 
Taco Bell
 
Hungry Girl
 
Domino's

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The Eating Disorder on the Rise: Drunkorexia - Women Campus

We've seen it happen in the Hollywood spotlight all too often: A young starlet with a promising career quickly starts eating less, dropping weight, and partying more.  She quickly graces the covers of tabloids everywhere, not for her talent, but for her dangerous lifestyle.  More often than not, said celebrity ends up in rehab, or in more extreme cases, when her actions harm others, jail.

As surprising as it may be, the Lindsay Lohans of the world aren't only celebrities.  College women all over the country can pick up these dangerous drinking and eating habits as well.  As starvation mixed with binge drinking became more common, the buzzword Drunkorexia was born.
 
One Harvard student explains her own experience with drunkorexia.
 
"When I was a freshman, my roommate and I would consume less than 300 calories on days that we were going to go out drinking. We would eat egg whites for breakfast and then a vegan boca burger with mustard and no bun for lunch and dinner. We would also only drink water and black coffee. We would eat our meals together and encourage each other not to eat anything else. I cringe now thinking about it."

What is it?

Drunkorexia is not exactly a medical term.  While no one can exactly pinpoint where it came from, medical experts across the country are using it to describe a new eating disorder phenomenon.  "The original concept was when women and girls, or anyone, don't eat all day and then they drink all night," says Dr. Kevin Wandler, the Chief Medical Officer at Remuda Ranch Programs for Eating and Anxiety Disorders who has been working with patients with eating disorders for 15 years.  "That's about all the calories they get all day."
 
Drunkorexia can be described as a hybrid between anorexia, bulimia, and alcoholism, although the symptoms are not exactly like any one of the diseases.  Anorexics typically don't eat anything all day, and bulimics typically binge and purge, says Wandler.  Drunkorexics typically only binge at nights, and while in some cases they have no problem eating copious amounts of food while drunk, often times, they only binge drink.  Wandler also points out that many drunkorexics binge eat while drinking because it's easier to throw up.
 
A Cornell University student explained a tendency of drunkorexia leaning towards bulimia she had seen in her friends.
 
"One of my friends wouldn't eat at all before she went out, then would get super drunk, and drunk eat a lot—pizza, macaroni and cheese, whatever she could get her hands on and would make herself throw it up. She'd claim she was so drunk and didn't mean to throw up but it was clearly intentional."
 
And these binges can lead to caloric remorse, like for one student at James Madison University:
 
"I had a suitemate freshman year who was very weight-conscious. She would not eat dinner and then go out so she could get drunker faster, but save her calories to spend on alcohol. She would come home and then completely binge on everything in sight and even order out for food. The next morning, it wasn't uncommon for her to look at the wrappers that had accumulated and freak about the calorie amounts."
 
While binging can be more obvious, anorexia is just as prevalent.
 
"I had a friend who didn't drink all that much, who would refrain from eating as long as she possibly could before her or her boyfriend's formal events," another college student explained.
 
"The week before one of these events she would eat next to nothing and then the day of the event she would actually eat nothing—citing that she wanted to be able to get drunk fast and look good at the events. However, this would almost always result in her profusely vomiting at the event due to a lack of frequent college binge drinking and never eating. It would lead to her throwing up bile/alcohol and her boyfriend fighting with her for not eating."

 
"Drunkorexics are probably starving, because they're not getting any nutritional value," says Wandler.  "But they're probably not losing weight because they are drinking their daily calories in alcohol."

 How dangerous is it?
 
Drunkorexia is such a serious condition, but often times, young women don't realize the serious risks associated with it, or that it's a problem at all.  "A lot of the patients I see binge drink and have eight to 10 alcoholic beverages at night over only a few hours," says Wandler.  When you don't have anything in your stomach to absorb the alcohol, this is a serious amount of drinks.

According to the National Institute of Mental Health, teenagers and young adults between the ages of 15 and 24 who have eating disorders have the highest risk of death, and the death rate is 12 times higher for people in that age group.  This stat covers only the eating disorder, and doesn't even include the binge drinking associated with drunkorexia.  "Now you have a patient who has a drinking problem on top of an eating problem, that's a double whammy," says Wandler.

Who suffers from it?

In general, women typically suffer from eating disorders more often than men.  Ninety- percent of those with eating disorders are women, and only 10-percent are men.

The serious binge drinking occurs in both sexes, but many more women suffer from drunkorexia than men.

What are the signs of it?

The signs of drunkorexia are pretty straightforward and easy to spot, but often times, those who suffer from it try to hide their symptoms.  Drunkorexics go out and party all the time, skip multiple meals per day, and almost always have a hangover.  Another sign is malnutrition, which comes with passing out, getting extremely thin extremely fast, and having problems with cognitions.  "Like bulimia, the signs of drunkorexia are hard to spot because most of the patients are normal weight," says Wandler. 
 
Amy Campbell*, a rising senior at Michigan State University, saw drunkorexia occur right before her eyes freshman year.  She recalls that her roommate was always counting calories, and once she found the college party scene, she limited her intake to just shots.  "She originally started counting the calories in beer, wine and hard alcohol, but once she realized that she could get drunk quicker and easier when she had nothing in her stomach, she barely ate during the day," said Campbell.  "She calculated that shots [with] no chaser had the least amount of calories, so she'd just starve all day, take four or five shots, and be ready to go."

Things progressively got worse for Campbell's roommate, and eventually, after getting her stomach pumped three times, she finally got help.

Having any kind of eating disorder is serious, and if you or someone you know is engaging in any of these habits, it's best to reach out for help.  Contact your school's health center to set up an appointment to speak with someone.
 
For more tips on how to help a roommate struggling with an eating disorder, check out this Her Campus article.
 
Sources
 
Dr. Kevin Wandler, Chief Medical Officer at Remuda Ranch Programs for Eating and Anxiety Disorders

Anonymous college women

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The Birth Control Pill Where You Get Your Period Less Often: Is It For You? - Women Campus

All women of the world have one very special thing in common.  No, gentlemen, not (moderate) insanity! This is the lesser of the two evils—monthly menstruation.  The only upside to having your period is the cop-out it provides to being, well, a b****.  A simple apology ("I'm PMS-ing") is all it takes to get the green card to Attitude-ville.  And let's not forget that phrase's golden effect when an unwanted hook-up suddenly comes into the picture.  Not many guys are game for a trip downtown when painting-the-town-red suddenly gets literal.  So while some girls have it easier than others, most don't look forward to their period unless they want confirmation that they are indeed not pregnant.  So whoever invented the birth control pill that gives you a period every three months, like Seasonique, is a woman, or at least married to one with serious PMS symptoms.  But is this pill for real?  Dr. Kathryn McAllister, CRNP weighs in on this modern take on the birth control pill.
 
The Lowdown There

There are several major differences between birth control pills such as Seasonique and traditional birth control pills.  With regular birth control pills, women take one pill each day for three weeks, and the fourth week is regulated for menstruation (you'll take placebo pills during this week).  With pills like Seasonique, however, you take the same pill every day for three months.  Menstruation is then planned to occur during the last seven days of the pack, during which time a low-dose hormone pill is taken to induce menstruation.  While menstruation is expected to be more pleasant on birth control pills in general, on pills such as Seasonique, periods are expected to last only three days.  Hallelujah!
 
The Benefits of Seasonal Birth Control Pills
 
Seasonique goes a long way.  It not only lengthens the time during which you don't have a period, but it also takes with it all the ugly side effects of menstruation.  Imagine going months without those debilitating cramps! Also, Seasonique is just as effective—99.7-percent—as most other pills.  According to Kathryn McAllister, CRNP, pills and injections that make you have fewer periods have their perks.  She says, "I think it's a great option for women who need to avoid a monthly cycle because of medical problems such as endometriosis, menstrual migraine, painful periods, PMS, fibroids and anemia." 
 
Medically speaking, Seasonique can alleviate a lot of discomfort associated with certain conditions. Practically speaking, McAllister suggests, "It's also nice to avoid a period for special events, vacations, traveling or athletic events. Another benefit is the decreased expense for tampons, pads, pain medicine and days off from work."  It seems like the magic birth control pill! But before you pick up your phone to make an appointment with your gyno, consider the possible setbacks to taking pills that operate like Seasonique.
 
The Disadvantages of Seasonique
 
The glamour of these types of birth control pills can run out fast.  As annoying and inconvenient as a monthly period may seem, it is also very human.  Our cycles remind us that we are women and that our body is working efficiently and naturally in all its magnificence.  Suddenly getting a period every three months throws off the cyclical nature of menstruation and can make it feel almost unnaturally systemized and artificial.  There is a reason we get our periods once a month—why mess around with a perfectly natural phenomenon? many wonder.  McAllister notes other practical disadvantages: "Some of the disadvantages are unscheduled bleeding, but this usually resolves over time, and the absence of regular menses; some women like to have a monthly cycle." 
 
Bleeding between cycles oftentimes resembles a period itself, and that kind of defeats the point of this particular pill anyway. But even more frightening of all is the inability to tell whether you are pregnant or not without getting tested.  While the monthly cycle can either confirm or reject your suspicions in a timely manner, a three month cycle makes the wait a bit more anxiety-driven.  What a wake-up call it would be to find out you are three months pregnant after one missed period.  While an effective birth control method, Seasonique, like all other birth control methods, is not foolproof and so using another backup method (like a condom) is always a good idea.  Other serious risks of this pill include blood clots, stroke, and heart attack, though this is the case for almost all types of birth control pills.
 
Seasonique also has a cousin that comes in the form of an injection.  The Depo-Provera Shot (aka DMPA) is a hormone injection that prevents pregnancy for three months. The injection is oftentimes given in the arm, hip, upper thigh, or abdomen, injecting high levels of hormones into the body.  The Depo-Provera Shot is just as effective as a birth control pill.  Recent graduate of University of North Carolina at Asheville, Chelsea Madison, once decided to give the shot a go. Chelsea says, "I hated the pill, I always forgot to take it and I hated the idea that it had to go through my entire body everyday to work in one area. The shot was the craziest three months of my life, major mood swings, and weight gain!  I would never recommend the shot to anyone for any reason."  The shot is a quick fix that lasts three months, yet the high levels of hormones injected in a single sitting have side effects that may be bothersome to girls (and those in their surroundings)!
 
What's Right for You

When it comes down to it, it's all about what works well for you and your chosen lifestyle.  Dr. McAllister says, "It's good to have more choices in birth control that affect the length of the menstrual cycle. Life is busy; it's great to have choices to fit your lifestyle. Ask your GYN provider if it fits yours!" 
 
Like choosing among birth control methods, choosing among birth control pills is a personal choice that should be decided between you and your gynecologist.  Being aware of the options, however, can make the choice much easier.  If you're too busy to handle the draining effects of your period every month, then consider a pill like Seasonique.  If you can't imagine going three months without the confirmation of not being pregnant, then stick with the regular birth control pills. 
 
Chelsea now swears by Nuva Rings, which are vaginal insertions that release low dosages of hormones into the system to prevent pregnancy. Chelsea says, "I am on the Nuva Ring and I love it, I just put one in immediately after I take one out every 30 days. And I don't have to have a period.  My doctor is who encouraged me to do it. I have never had a negative reaction from skipping periods."
 
In terms of price, the cost of Seasonique truly depends on what your heath insurance plan is in addition to your co-pay. Keep in mind that while you're paying for three months of Seasonqiue at a time, you'll be refilling your prescription only four times a year.
 
Whatever you choose, the only real difference depends on lifestyle factors.  No real danger is inherent in pills like Seasonique, and at the end of the day, whatever you put at risk by using normal birth control pills, the same risks apply when using pills like Seasonique.
 
 
Sources
 
Dr. Kathryn McAllister, CRNP -- Allentown, PA
 
https://www.seasonique.com/
 
Chelsea Madison, UNC-Asheville 2010

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