The countdown begins, 30 days till the most important week of a college student’s life, and no I’m not referring to finals. I’m talking about a full week of sun-kissed glory, a week without sitting through any lectures, picking up a pen, or writing one blessed note. If you haven’t already figured out what I’m talking about, I’ve got two words for you: SPRING BREAK.
That’s right ladies and gentlemen spring break season is upon us. A fabulous time of year where everyone in snowy New England braces themselves for a week, where for once the weather is consistently sunny, by purchasing new bathing suits and for my fellow fair skinned friends, an obnoxious amount of sunscreen. And of-course it’s the special time where everyone and their mother makes their way to the gym to get in to last minute “swimsuit shape.” Continue reading →
It’s all a little surreal. College is over, I am not moving back to Amherst and I have finally moved into my post-college apartment. Post-college… after college… college is over… fin… the end. I promise, I’ll stop writing about this some day. I’ll also stop talking about how you should stay in college for as long as possible. Get used to it for now. ;)
Last, last weekend I took a little trip out to Amherst to visit friends, drink scorpion bowls, eat Antonio’s pizza and take in the beauty of the Berkshires while apple picking. It was such a pleasant trip.
Made it to Antonio’s for “hot cheese up front!” $1 slices… ohhhh yeahhh.
On Friday, I checked quite a few things off my Amherst to-do list. Not only did I experience friends, scorpion bowls and $1 pizza — I also made some time for Fresh Side Eatery and cruising around Amherst. Saturday, I got to go to Shelburne Falls Coffee Roasters, experience my favorite kick-class (with the one-and-only, Eliza Rose), and see more friends. Sunday was the day I had been anxiously waiting for… APPLE PICKING.
If you haven’t had the chance to go apple picking yet, this weekend might be your last shot. Apples are getting scarce at pick-your-own orchards and the weather is getting quite chilly. If you’re thinking apples are overrated, you’re crazy. I eat at least one apple every day. It’s one of those fibrous fruits that gives you energy and keeps you full–plus, it’s only 50-100 calories and full of water. Apples are great to have when your hungry, but it’s not quite time for dinner. They are also great when you are heading out for a workout, but just need a little boost to get you through.
While apple picking, I aimlessly consumed 3 or 4 apples, I don’t really remember the exact number. They were just so fresh, crisp and delicious… I couldn’t resist. Post apple picking, I like to eat my apples raw or slice them, drizzle with cinnamon and brown sugar, and warm them up to eat alone or serve with vanilla bean ice cream. Simple, quick and easy.
Here are some photos from my apple-picking outing with some of my lovely UMass Rec Center friends.
Lauren climbing for the good ones.
Sometimes… I miss the mountains a lot.
Skill! Go, Kyle!
Aww. ;)
The whole group (minus the dog we kidnapped for a bit).
Don’t have time to apple pick? Don’t like apples (I promise I won’t disown you)? IT’S TIME TO PUMPKIN PICK!
People come in all different shapes and sizes. We have our own quirks that make up our personalities, our own pet peeves, and our own dreams and ambitions. Each person has their own piece of mind and the differences among us are what make life interesting. So why has our society programmed us to believe there is just one acceptable body type that we must fit? Why is there this burning desire to be thin among women? Can’t being healthy be enough?
I am by no means a stick figure. I have had curves all my life. Blessed with an hourglass physique, I can’t remember a time when I wasn’t bigger than the ideal body type. In elementary school, I towered over my peers and by high school I was strapping the girls down with an XL sports bra, while my friends ran around in gym class without a care in the world. It took a while for me to accept my body and be comfortable with my figure.
During my junior year of college, I began lifting weights and more regularly, along with my cardio workouts and I made a few healthy changes to my diet. I am by no means crazy about counting calories and I do have a weakness for a good slice of Antonio’s but by eating more fruits, vegetables, and lean meats I gradually changed my diet and cared more about the food I was consuming. Slowly, I began noticing changes. I felt better. I was more energetic, happier, and less stressed. Physically, I saw more definition in my muscles, I built up a greater stamina, and little things like my hair and skin looked better.
Everything about me was significantly healthier. Then I went in for my yearly checkup and stepped on the scale…
I found that the number had increased from the year before. My heart sank and I couldn’t believe what I was hearing. But then it hit me. MUSCLE WEIGHS MORE THAN FAT. In all aspects of my life I am a healthier person than I was a year ago. I feel better, look better, and love the way I am.
In that moment, standing on the scale, in the middle of the doctor’s office, I realized a number couldn’t define me. There is no way I will ever be a thin girl, fitting that ideal small body type. I have been blessed with curves and a body that, albeit bigger than other girls, is beautiful in its own way.
There are a lot of girls that spend their lives trying to reach that ideal number. I’m here to say, “Put the scales away.” Live your life. Enjoy your life. Exercise for you. Eat right for you. The pounds may come off and some may come back on. But if you maintain that healthy lifestyle you will be a healthier person no matter what that (for most of us) three-digit number on the scale says back to you.
As the saying goes “Being fit is better than being thin.” Embrace those curves. They are fabulous. And in case you ever need some encouragement… the band Mika puts it best, “BIG GIRL, YOU ARE BEAUTIFUL.”
When you are only buying for one, or maybe two, it’s hard to eat healthy on a small budget. Here are some money-saving tips for the college student on a budget, grad student who can barely afford a can of soup or the young working professional who gets by paycheck-to-paycheck. These tips, of course, can be used by more than just that demographic — I just wanted to be sure to address my main readership. ;)
1. Buy to freeze.
Sometimes that”buy-in-bulk” sale is so tempting, but we know there is no way we will get through all that chicken before it goes bad in a house of one or two. Well, go ahead and buy it anyways but plan on freezing it. Before you freeze it, measure and cut it into 1-2 serving-sized portions and freeze individually.
2. Always buy SOME things in bulk.
When it comes to oats, pasta, rice, beans, seeds and nuts, I like to buy these things in bulk. There is an aisle in most grocery stores with products you can buy wholesale/by the lb. I usually get oats, quinoa and rice here. Make sure they are always in your cabinets to make meal planning… and your life… much easier.
3. Buy fruits and veggies in smaller qualities.
It’s such a tragedy to see produce go bad. Buy what you know you are going to eat and nothing more. It’s okay to have to go to the market more than once per week if it means you won’t be wasting food. Stop on your way home from work to get fruits and veggies you need for the next couple of days.
4. Buy local and seasonal.
You may associate buying from farmers markets and buying organic with a higher price tags. If you buy organic fruits and veggies from the supermarket, this is definitely the case. However, buying produce from a local market could be saving you money. Check to see what kinds of produce is in season, and stick to those (they will be cheaper since they are more available).
5. Got to the farmers market first thing, or at the end of the day.
In the AM there may be bulk sales on the produce you want most. In the PM, you may be able to talk down the farmer’s price a little because they don’t want to ship their fruits and veggies back to the farm. If there is a produce you really want, go in the AM
6. Invest in savings.
Make lists, cut coupons and sign up for savings cards. Make these things routine so that you are invested in saving. Also, make it a habit to check weekly circulars for sales and plan your meals around those sales.
7. Do away with disposables.
Why are you wasting your money on plastic utensils, paper plates and disposable cups and containers? Invest in tupperware and reusable water bottles. You will save SO MUCH MONEY in the long run, I promise
yumm, tea.
8. Drink water.
While we are on the subject of water bottles… use them often. Aside from your occasional glass of milk, coffee or tea, make water your primary beverage. Water detoxifies your body and naturally hydrates you in a way other beverages can’t. Drinking water can also save you some money in another way. In many cases, when we feel hungry, we are actually just thirsty. When ‘hunger’ hits, drink water before opening up that lunch bag.
9. Think protein.
Buy protein-packed foods. When you are shopping, buy protein-filled foods like Greek yogurt, eggs, nuts, hummus and lean meats. These kinds of foods will fill you up when incorporated into meals or when eaten in between meals as snacks. I love to eat Greek yogurt accompanied by nuts and berries or pair hummus, veggies and hard-boiled eggs.
10. Eat with friends & have potlucks.
My favorite thing to do when food items are scarce is to have friends over. Plan a potluck dinner and make a hodgepodge of dishes to get you all happy and full. Potlucks were clutch at the end of the school year during graduation. No one wanted to buy more groceries, since it would be a waste… plus, we needed to get rid of their random assortments of foods already in our cabinets. Have potlucks before vacation weeks, on a Friday before a long weekend or just for fun! Challenge yourself to make the dishes as healthy as possible.
SHSH I am BACK! As some of you may or may not know I took a little trip to Cape Town, South Africa. I made the biggest decision in my life to get on a plane, go to SA by myself for a semester and make sure I had the best damn time of my life.
…and that is exactly what it was.
EVERYTHING was out of control exciting, scary, amazing and fantastic.
I have done just a bit of traveling in my young life, but Cape Town was unlike anything that I have ever experienced. It could have been the people, or the ocean, or the jungle, or the beer/wine, or better yet… the food.
Now say this out loud with me, OOYYYY!!
Yeah, that is what I said after almost every meal (minus the Gatsby). The food and bev. was unbelievably amazing there are not words to describe. Stellenbosch, which has about 3 million vineyards imbedded into its land, produced the delicious wine. Farmers markets were everywhere, particularly Old Biscuit Mill, which had all organic and delicious vendors.
So to balance out all of this consumption of deliciousness I made sure to teach kick daily–whether it was at the University of Cape Town (which was awesome) or in the back patio of my flat. And, since I have been very fortunate that my body hasn’t changed much since the age of 14, I wasn’t really worried abou–HOLD IT.
Please rewind to the moment I was in my Cape Town flat and could not squeeze my tooshie into my favorite Guess skirt.
Here is my confession… I should have been worried about my eating habits because when I came home I felt like a traditional African Mama–voluptuous and curvy. As I got back into the swing of things I took the gym and my eating regimen very seriously. There was no way I was going to lose grip of my health, but there was also no way I was going to get overly obsessed with it. Within 2-3 weeks I was back to my normal body and I was so proud! I grabbed that skirt and easily slipped it right over my toosh, one little butt cheek at a time.
With that said I feel like I matured mentally and physically from my South African experience. No longer do I have a good physique solely because that’s what I was given, rather I have a solid physique because that’s what I have worked for. When I kick it back at UMass I will be instructing to meet goals and keeping you all determined. And, although I truly did not have many pounds to shed, I hit my personal goal and really wanted to share that with you.
For all UMass kickies, be prepared to feel a vibe of excitement, encouragement and flavor in upcoming classes! IM SO EXCITED TO BE REUNITED, AH!
Now instead of holding South Africa close to my ass, I will hold it close to what I hope is the next big thing… my heart <3
At UMass we are engrossed in the culture of the Happy Valley. We are constantly being told to buy organic, eat local and support small-town businesses within our communities. Take notice, this is not just some earthy-crunchy, hippy craze. Rather, there is some legitimacy in eating local and organic — it could be improving our health!
I am as guilty as any other college student — I shop at the grocery store to save money, save time and to save myself a headache. I have been to a farmer’s market here and there, but it is not where I do my primary produce shopping.
Could this be harmful? Cutting corners by buying from the grocery store could mean that we are sacrificing quality and depriving our bodies of important nutrients. Over the short-term these vitamin and mineral deficiencies manifest themselves as mood swings, lack of energy, joint pain, failing eyesight, hearing loss and other common ailments. Over the long-term these deficiencies contribute to major illnesses such as cancer, heart disease, diabetes and mental illness. By ensuring that we are not nutrient deficient, we could be preventing a number of ailments and major illnesses.
The diet you are accustomed to might not be as great as you thought — diagnose your problems and find solutions below.
Problems at the grocery store:
1. Produce is grown in nutrient deficient soil. There are 52 minerals needed for optimum soil health. Most fertilizers only have 3 primary nutrients–Nitrogen, Phosphorus and Potassium. Poor soil health leads to poor plant health. This means that plants harvested on commercial farms are nutrient deficient, leading to our nutrient deficiencies.
2. Produce is picked before it is ripe. This harvesting technique ensures that the bananas aren’t browned by the time they get to your grocery store, but also gives them less time to develop a full spectrum of vitamins and minerals. Outward signs of ripening may still occur, but they will never have the same nutritive value as if they had been allowed to fully ripen on the vine.
3. Fruits and veggies are already a few days old when you purchase them. With each day produce spends off the vine, it loses nutrients. Buying fruits and vegetables with expiration dates farthest from the date of purchase could save you some nutrients. Also, look for packaging dates and pick produce bases on package dates closest to the date of purchase.
4. Some produce is genetically enhanced. Many of the fruits and vegetables on your grocer’s shelves have been genetically modified to be brighter in color, bigger in size and harvested more quickly. Consuming fruits and veggies that have been modified can be harmful to our bodies in the long run. Do you really want to eat a tomato that has been harvested or packaged with the uses of harmful chemicals, such as fertilizers, pesticides, insecticides, growth hormones or antibiotics?
Problems once you get home:
1. You are cooking your produce. Well… cooking your fruits and vegetables is not all bad. There is actually a lot of debate about which is better for you — raw or cooked. Studies show that cooking produce can enhance some nutrients while depleting others. Mix raw and cooked produce into your diet and learn more about the pros and cons in this Scientific American article.
2. You are cooking those frozen veggies wrong. First, eat frozen produce soon after purchase because over many months, nutrients in frozen vegetables do inevitably degrade. When cooking from a frozen package, steam or microwave your produce to minimize the loss of water-soluble vitamins.
3. You’re not eating enough. When serving up fruits and veggies, make sure you are aware of how much is in a serving size and how much of your daily vitamins you are getting in that serving size. Some serving sizes don’t pack all the nutrient punch that you need so you might want to go bigger — no harm there because we are talking about low-cal produce here!
Solutions:
1. Buy local. The best thing to do would be to grow and harvest your own produce. Creating a robust garden is not possible for most of us, especially those in dorms and small apartments, therefore buying local is the next best thing. There are dozens of farms surrounding UMass, most of which contribute to local farmer’s markets. Your neighbor down the road might even have a farm stand that you could grab your weekly groceries from.
2. Buy organic. I know, I know. Organics are expensive and we are struggling college students, but buy organic when you can. Check your grocer’s weekly circular to check for sales and specials in the organic sections. Your older self will thank you.
3. Take a multi-vitamin. Make sure that you are really getting all of your nutrients in daily! Take a multi-vitamin, take a fish oil substitute, take a B-complex, take as many vitamins as you want. There is no harm in over-dosing on minerals and nutrients.
I came across this picture today that really pointed out why eating healthy is so important. Next to each food item shown is the amount of sugar cubes that it takes to make up that food. 20.5 cubes of sugar in a small bottle of Mountain Dew? Gross!
But what is interesting about the picture is that the number of some of the junk-food sugar cubes is equal to the number of some of the health-food sugar cubes. Notice how an apple and a package of Oreos both have 6 sugar cubes next to them. So they have the same nutritional value, right? Wrong.
This picture is deceiving, it makes it seem like reaching for certain unhealthy snacks or drinks is the same or very similar health-wise to reaching for a piece of fruit. But the opposite is true. Although the picture displays all the sugar as white table sugar cubes, these foods do not all have the same kind of sugar in them. Natural sugars found in the fruits and vegetables shown are much better for the body than the sugar added to the junk foods and drinks. The body can process natural sugars quickly and easily, but it is harder to process the unnatural sugars. Taking in too much unnatural sugar can lead to weight gain and several other health issues, all of which can be avoided.
Just remember that the more organic you eat, the better off you are. The more natural nutrients you take in, the healthier your body is. You just need to be able to recognize what is natural and what isn’t. The fruit and vegetables in the picture are natural, but nothing else is. Take a look at the picture of the Minute Maid Orange Juice: the bottle has 12 sugar cubes in it. Now look at the package of Skittles: 12 sugar cubes. It seems as though the juice is better for you because it comes from oranges, but it’s a trap. All of the sugar in that juice is highly processed and unnatural, so drinking that bottle of what appears to be a healthful liquid is in fact the same as eating an unhealthy package of candy. It’s a tricky situation. Being able to recognize what is actually natural and good for your body is key if you’re looking to live a healthier life filled with less unnatural sugars.
An interesting picture, isn’t it? Slightly deceiving when it comes to the sugar cubes, but also an eye-opener when it comes to the unnatural products. Having a Snickers bar is the same as eating 14 teaspoons of sugar? No, thank you. The organic foods are so much healthier for your body than the processed stuff… ‘the proof is in the cubes’.
Learn the difference, keep the cubes in mind, and make good choices!
As spring break approaches, many of us are trying to get the ‘ideal’ body. Our new year’s resolutions were to go to the gym everyday and diet like crazy, but who wants this kind of lifestyle? And what is this ‘ideal’ body that all of us are trying to achieve, anyways?
Just turn on the television for thirty minutes each day, and you’ll notice a pattern. Watch a movie, commercial, family show, music video, or even something as simple as the news–each and every woman is “perfect.” But what is this ideal beauty that everyone strives to be?
First of all, it is only naturally possible for 5% of the American population to have a model-like body (ANAD.org), and for the rest of us extreme measures such as starvation, surgery, and over-the-top exercise is required to get this body type.
Unfortunately, the statistics for anorexia nervosa in America is on the rise. The National Association of Anorexia Nervosa reported that 47% of girls and women wanted to lose weight because of magazine pictures and 81% of ten year olds are afraid of being fat … Yes, ten year olds! (ANAD.org).
It is clear that the media has an influence on people, especially women. Women on television are not only beautiful and sexy, but they are flawless as well. There is never a blemish that isn’t covered, or a strand of hair that is out of place. Their bodies are perfect; a beautiful face, small waist, thin legs, and large breasts.
Be You!
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I would be lying if I said the media had no effect on me. I workout everyday and eat all the right foods in hopes one day I can be sexy too. I am not saying it is wrong to want to feel beautiful and sexy–it’s normal–and every woman should feel that way. But what I am trying to hit home is that women do not need to change who they are to feel that way.
My advice to you is simple; do not change a single thing about you. Should you eat healthy foods and exercise to improve your overall health? Yes. But do not exercise to try to look like someone on the big screen. Regardless of your race, ethnicity, pant size or cup size… you are beautiful. There is nothing more beautiful than a woman with confidence.
So smile, and be happy with what you see looking back in the mirror.
If your focus is to lose weight, cardio is most important. So, why lift? Well, strength training will improve your cardiovascular abilities and get you looking toned. Make time in your schedule for both.
Here are 5 total-body strength moves that work your muscles head to toe in the most effective way possible. These exercises use weights. Start weights small and increase as you get stronger.
Holding a 3-10lb weight in each hand, take a wide stance with toes pointed on a diagonal (wide enough so that when you plié, your knees go over your ankles, and no further than your toes). Plié, lifting your arms up and out to the side (palms face down) until they reach shoulder height. Return to a plié squat, bringing arms back down. Repeat 10x to complete 1 set. Do 3 sets.
*keep back straight as you plié, driving your weight down through your center
Stand with feet a little further than hip-width apart, toes pointing forward. Hold a 8-15lb weight with both hands right above your head (elbows straight). Squat, shifting your weight back into your heals and bringing the weight right down between your legs. Return to standing, bring that weight back over head [Bonus move: add a tricep dip here). Repeat 8x to complete 1 set. Do 3 sets.
*stick your butt out when you squat, keep shoulders and eyes up, move slowly and keep weight under control
One-legged Dead Left - targets back, abs, glutes, hamstrings
With arms straight down, holding 5-15lb weights in each hand (backs of your hands facing forward), put all of your weight in your right leg. Lower your upper body down, hands moving towards the ground, lifting your left leg up to the back (hips square, left toes pointing towards the ground). Your back and leg are in a straight line, parallel to the ground. Return to standing, all of your weight stays in your right leg, left toes touch the ground behind you. Repeat 10x on the right leg and 10x on the left leg for 1 set. do 2-3 sets.
*move slowly in this move, engaging your core for balance, keeping your gaze off in front of you so that your shoulders do not drop too low
Curling Lunges - target legs, butt, abs, biceps
While holding 5-15lb weights by your side, step your right leg forward for a lunge. Hold this position, perform a bicep curl, then return to standing. Do the same on your left. This is 1 rep. Do 10 reps for 1 set. Complete 2-3 sets.
*When you lunge forward, bend low and make sure your front knee lowers down so that it comes over your ankle.
Stand with feet about shoulder-width apart. Using a 5-15lb weight or medicine ball, hold it straight out in front of you. Transition all of your weight into your right leg, lift your left knee up to hip height all while bringing the weight into your chest for an ab twist to the left. Repeat by returning your leg to the ground and arms out front, then lift your right knee and twist to the right. This is 1 rep. Do 10 reps to complete 1 set. Do 2-3 sets.
*Use a weight or a medicine ball, move slowly to maintain balance and control
It should take under 30 minutes to complete all of these total-body strength exercises. Do these moves 2-3 times a week, resting for a day or two in between workouts. Do a full-body stretch at the end of the routine to reduce soreness and make those muscles long and lean.
By Emily McLaughlin We talked about this is my last article (Love to sweat, live to sweat), spring break is right around the corner. I want you all to look and feel amazing when you slip into your bikinis, hit the slopes or slave away at work during our week off in March. By spring break, I want exercise to be your medicine. I want exercise to be your favorite stress reliever. I want you to love to sweat and live to sweat.
Exercise is extremely important to your physical and mental health. With that said, I don’t want you to only create a temporary, pre-spring exercise plan… I want you to create a life-long exercise plan. I want you to create something you can stick with, so that exercising isn’t a chore. I want you to be excited to go to the gym or to head outside for a run.
The following exercise plan is quite daunting, but it doesn’t have to be. 30-minutes of heart-pumping (cardio-esque) activity every day, with 2-3 days of strength training is the ideal–but I know that this is not possible.
Start by finding space in your busy schedule for 5 days of cardio exercise and 2-3 days of total-body strength training. These workouts can, of course, overlap so that you are not exercising 7 days per/week.
Here is an example exercise regimen:
Day 1: 45-60 minute cardio routine, 5-minute stretch
Day 2: 30-minute cardio routine, 30-minute total body strength routine, stretch
Day 3: 45-60 minute cardio routine, 5-minute stretch
Day 4: REST, or you have a few options– 30-90 minute mind/body class or home-workout to soothe your body (yoga, pilates, or a long stretch); or if your up for it do a 30-minute cardio, 30-minute strength routine
Day 5: 45-60 minute cardio routine, 5-minute stretch
Day 6: 30-minute cardio routine, 30-minute total body strength routine, stretch
Day 7: REST, or alternative cardio (clean your house, power walk while grocery shopping, go skating with some friends)
What I’m doing (a real life example):
Day 1: Zumba, stretch
Day 2: 2-3 mile run, strength training, Yollet
Day 3: Zumba (1.5 hour class!), stretch
Day 4: 2-3 mile run, Yollet
Day 5: 3-5 mile run, Yollet
Day 6: Zumba, strength training
Day 7: REST, or 4+ mile run (I am training … that is the only reason I am running so much… otherwise this would be a BIG rest day!)
Okay… this looks scary, especially for all of you busy folks. However, if you are serious about integrating exercise into your life, and serious about losing a few pounds before spring break, this is what your exercise regimen should look like to some extent.
My regimen is a little crazy–but that is because I am a Group Fitness instructor. Also, I understand that it is a bit easier to for me to get to the gym because, well, I have to be there. But… I PROMISE YOU… if you schedule time to workout in a way that is convenient and in a way that does not add stress to your life… you can do it.
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That was your pep-talk, now make time to get moving. If you have to, make time to do cardio at the gym and strength training at home (or vice versa). I will be posting videos more frequently to give you ideas for quick, effective, calorie-torching workouts. You. Got. This.
