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healthycollege

Lifestyle

Meal Prep: Salad Jars

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Eating healthy while in college or having a hectic schedule is extremely difficult. One of the ways to avoid fast food, snacking, and starving is to plan out your meals for the week. As a busy college student, my class and work schedule doesn’t allow for me to make it to the cafeteria for lunch during the week. Because of this, I have to pack my lunch for the day. I could easily just pack peanut butter sandwiches or Easy Mac. But after living off those freshman year (and gaining the typical freshman 15), I have no desire to continue this unhealthy lifestyle. Yes, planning out your meals for the week requires extra time and thought. But I promise it’s worth it.

One of the easiest meals to prep for the week is mason jar salads! These are really popular on Pinterest and one of my coworkers makes them regularly. So I decided to try it out for myself and have been pleased to find that it is a life-saver! Not only are they super quick to prepare, they are extremely healthy and convenient.

What you need:
– a mason jar or any kind of air-tight jar
– salad ingredients of your choice

How to pack your mason jar salad

Step 1: dressing
– add one or two tablespoons of your choice of dressing first to the bottom of the jar

Step 2: non-soluble (non-absorbent) veggies
– add any kind of non-absorbent veggies such as corn, carrots, etc.

Step 3: beans, grains, pasta, seeds
– pour in your source of carbs or vegetarian protein by adding beans (rinsed and drained), grains, pasta, whatever you choose

Step 4: cheese, eggs, meat, protein
– add in whatever cheese or hard boiled eggs, chicken, meat, or tofu you’d like

Step 5: absorbent veggies and fruit
– add your fruit or more soluble veggies such at tomatoes
– if you are prepping these for the week, add these ingredients the morning you plan to eat the salad just so they stay as fresh as possible

Step 6: absorbent grains, nuts, and seeds
– this is where you can add more absorbent products such as quinoa and flaxseed

Step 7: salad greens
– now you can add your fresh spinach or lettuce
– this should fill your jar to the brim. Pack it fairly tightly

Ta-da! You’re done! Now seal the jars and store them in the fridge. You can make these on Sunday night and they will remain fresh until Friday afternoon! Keep in mind, although they are stored in air-tight containers, they will only stay fresh for 5 days. When you are ready to eat your salad, pour the contents into a bowl, toss, and enjoy!

Lifestyle

Dr. Oz 3-Day Detox Cleanse!

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This past summer, I tried my first ever detox cleanse. People do detoxes or cleanses for many different reasons, but for me it was all about re-setting my body to how it is supposed to function and ridding my body of all the harmful toxins it had accumulated.

After freshman year and not really taking care of my body, I felt this was the most appropriate time. So I did my research and of course, I ADORE Oprah, so I had to check out if Dr. Oz had any program. It turned out that he does! Dr. Oz designed a 3 day detox cleanse that is incredibly simple so somebody like me (not exactly an expert) could follow along easily and successfully.

Basically, this detox consists of drinking four smoothies a day. There are three recipes – one for each meal. You are allowed to repeat your favorite smoothie as a snack between dinner and lunch. You take vitamins throughout the day and have green tea with lemon and Stevia in the morning. At night, you reward yourself with an Epsom salt bath with lavender extract. Pretty simple, right? Every single vitamin, ingredient, and sip of tea has been scientifically designed to provide your body with the nourishment it needs and to effectively flush out harmful toxins.

Dr. Oz compiled everything (even the shopping list!) into this one page super handy sheet. 4_055_3DayDetox

That was my Bible for the three days.

If you’re interested in doing this at some point, I would HIGHLY recommend it. It’s so easy to do and the best part is that you can prep everything in advance. It’s great for people on the go with busy schedules. Spend maybe an hour the first day prepping everything for each smoothie. Put all of the dry ingredients into freezer bags and when you want that smoothie, just grab it and add the liquids and blend! Super quick, super easy.

Each step of the detox is critical right down to soaking in the bath. Do not skip any steps! Everything has been chosen deliberately and carefully for the best results possible.

My experience:

I went into this detox with an open mind and heart. I had no idea what I was about to do, but I was determined to DO it. I committed myself 150% to sticking it out all three days. I’m not going to sugarcoat it – the first two days are extremely difficult. In the case of this detox, it is ABSOLUTELY mind-over-matter. The third day is not as bad because it becomes more of a habit at that point.

Here’s my groceries for the three days:

dr. oz detox groceriesBreakfast was AMAZING! I love it and still drink it all the time.

breakfast smoothieLunch was good too. I really enjoyed it when I added 1/2 cup more pineapple. You’re really not supposed to alter the recipes at all, but it just needed to be a bit sweeter. Also, a few tips to make the texture better – cut up everything TINY! And blend one ingredient at a time. There’s a lot of course veggies going into this smoothie. You want to make sure it’s smooth, otherwise you’re going to hate it. In the picture below, that was my first time making it and I blended everything together at once and did not cut things up small. It was a very gross texture. So don’t do that! But I also still drink this one!

smoothie3 I did not like dinner one bit. Perhaps it’s because of the cayenne pepper. A lot of people posted online and seemed to really enjoy dinner, but I absolutely HATED it! I really had to just grin and bear it by gulping it down fast. That’s why I didn’t take a picture. Because I was mad at that smoothie. Because it was evil.

Make sure you treat yourself to the bath and the morning tea! Those were the highlights of my day.

My results:

I felt lighter and I had much more energy. I never was hungry on this detox – I simply missed solid food and crunching. It’s definitely one of the easiest and best things you can do for your overall health and body. I lost three pounds total and a LOT of bloat. I would HIGHLY recommend this to anybody. But beware – do NOT go back to eating terrible foods after this. Continue eating a clean and healthy diet and you will be golden. This is supposed to reset your system. It is NOT a miracle weight loss diet. The weight I lost was purely a bonus.

Anyways, if anybody has ANY questions at all, do not hesitate to ask me. I could talk about this detox forever! Happy cleansing y’all!

Lifestyle

DORM RECIPE: Quinoa in College!

meal prep

meal prepHere’s a SUPER simple and quick quinoa recipe that I absolutely adore. It should take about 20 minutes and this will provide 4-5 servings – enough for lunches for a whole work week!! (ps – the picture says meal prep Sunday because I made it then. I know it’s Thursday today haha)

What you’ll need:

  • An electric water heater/hot pot that you can cook food in like this guy here that I have from Target
  • Measuring cups and spoons

Ingredients:

  • 1 cup rinsed quinoa
  • 1 cup water
  • 1 can whole kernal unsweetened corn rinsed and trained
  • 1 can black beans rinsed and trained
  • 1 avocado
  • 1 tomato (or canned & diced tomatoes)
  • 1 zucchini
  • 2 tbsp. lime juice
  • 1 tbsp. olive (or grape) oil
  • 1/2 tsp. cumin
  • pinch of salt

Instructions:

Boil water in kettle. Rinse quinoa in room temperature water. Add rinsed quinoa to boiling water. Let simmer for 15 minutes (or until fluffy and cooked). Mix together corn, beans, avocado, tomato, zucchini, lime juice, olive oil, cumin, and salt together in a big bowl. When quinoa is cooked, fluff with a fork. Add quinoa to large mixture of the other ingredients. Serve hot or cold!

SO EASY! I promise you’ll love this recipe. A lot of people add a bit of hot pepper to theirs, so feel free to do that if you want a little kick. Have fun and happy cooking!!!!