Trading Up Downtown

Students who attend colleges in large cities often succumb to the temptation to eat out often since there are so many great restaurants to choose from. However, there are drawbacks to doing this on a regular basis. It’s often better for students’ budgets and their health to eat in rather than going out all the time.

When students eat out often they can end up spending a large portion of their limited budgets on food. Even eating at fast food restaurants can get expensive. Eating out also takes away a lot of control over which ingredients are used in the foods students eat. Restaurant food is notorious for being full of fat and salt. On the other hand, if students cook for themselves they can save money and keep more control over what’s in their food, allowing them to make healthier versions of the foods they love while controlling the calories. Students may have a hard time finding time to cook for themselves all the time between cramming the library, doing work for college classes online,  and of course enjoying the city, but the extra effort isn’t as demanding as many think, and can help lower the risk of unhealthy weight gain and a number of health conditions later in life.

Colleges’ campus health services usually recommend college students keep a supply of healthy foods in their dorm rooms to use for snacks, and breakfast foods to make sure they always have something healthy to eat in the morning.

Other tips to help college students eat cheaply and easily include:

1) Take advantage of the dining hall if a meal plan is included in tuition. Many schools require students, or sometimes only first-year students, to purchase at least some meals each term. Stay away from the fried options and focus on the salad bar, lean protein sources, whole grains, fruits, and vegetables. Try to avoid sampling the desserts too liberally, too.

2) Healthy breakfast foods are relatively inexpensive and easy to prepare. Many require no cooking or just heating up in the microwave, which is perfect for busy college students. Stock up on easy options like dry cereal, milk, oatmeal, fresh fruit, peanut butter, and whole grain bread, bagels, or English muffins. In a pinch you can always have breakfast for dinner as well. Many of these foods also make great snacks for anytime.

3) If you have access to a full kitchen and know how to cook, you can learn how to make a few simple dishes you enjoy and make them go-to recipes when you have time to cook. You can even cook extra and freeze meals in single-serving portions for extra-busy days.

4) Salads and sandwiches are also easy to prepare and potentially healthy options, as long as they’re made with lean meat and salads aren’t doused with dressing. The options are endless, and students can save money by purchasing vegetables in season or save time by purchasing prepared salad greens that are already washed and chopped.

5) Following the US Department of Agriculture guidelines for healthy eating can help students eat foods in the right proportions for good health. This means half of each plate should consist of vegetables and fruits.

While urban college students may enjoy eating out, it’s usually both less expensive and healthier to eat in. It does take more time and effort, but also gives students more control over what they eat. This can help keep students from gaining the so-called freshman fifteen, and save a few bucks to enjoy other aspects of city life.

This blog post is written by a guest blogger and does not necessarily represent the views of NuVal LLC or Topco.

The holidays are coming, and there is one thing I never can resist about a family get-together.  The food.  Lots of it.  Preferably heavy in carbs, fat, and sugar.  Yum. 

The sugar coma that typically follows my holiday binges is doubtless a common affair, as I flatter myself that few people are successful at combatting the cravings that regularly occur when surrounded by pies, cookies, candies, and rich main dishes.  It should come as no surprise to these folks, then, that food affects our mood. 

Just as a meal full of delicious but empty calories can make us feel morose in the aftermath, so too can a meal full of healthy, targeted brain foods improve our mood after eating.  What’s that you say?  You don’t believe you can feel happier simply by changing your diet?  Well, let’s just see what the science says about it.

Foods Linked to Better Moods

Knowing what to eat to lift your spirits through the long winter months (or maybe just through the long visit with the in-laws) can be a useful tool for combatting the winter blues or even Seasonal Affective Disorder (SAD).  Try filling your diet with these nutritious and delicious mood-boosters, and don’t be surprised when you are happy to do the dishes afterward! 

Salmon.  The healthy fatty acids, known as Omega-3 fatty acids, found in salmon and tuna as well as nuts, spinach, and certain vegetable oils, can help your brain function at its optimal capacity.  Preliminary studies indicate that these Omega-3s may boost cognitive function, memory, and focus as well as boost mood when consumed on a regular basis.

Spinach.  This leafy green is about as close to a super-food as a plant can get.  Not only is it full of folic acid, which can help relieve symptoms of fatigue and depression, but its magnesium can help improve sleep and manage stress.  In addition, its antioxidants help protect your brain from damage that can drain energy and negatively affect your mood.  So start chowing down on a spinach and salmon salad while you read the rest of this article.

Bananas.  These fruits aren’t just fun to spell in catchy pop songs, they are also powerhouses of nutrition and make great snacks.  Not only do the natural carbs give your brain a steady supply of energy, but the potassium, magnesium, vitamins and minerals, and amino acids (such as tryptophan, which is also found in turkey) help deliver oxygen to the brain, promote restful sleep, improve the communication among brain cells, and trigger the release of calming, stress-reducing hormones.  Who knew?  Maybe Gwen Stefani?

Eggs.  Don’t cheat yourself of the mood-boosting power of the yolk when you eat an egg.  The vitamins D and B12 and choline help enhance memory and increase the amount of serotonin released, helping you feel contented and relaxed.  Even better, the high levels of protein in an egg keep you well-nourished for several hours, boosting alertness and productivity.  I prefer mine sunny-side up. 

Walnuts.  The wonder-snack.  Not only do these yummy nuts contain magnesium, Omega-3 fatty acids, and antioxidants, but they help give your mood a boost by preventing mineral depletions that lead to anxiety, irritability, depression, and insomnia. They also help keep your blood sugar levels stable, keeping your mood and energy in check.

Milk.  They whey protein found in milk has been demonstrated to reduce frustration and anxiety.  The vitamins, minerals, and other proteins in milk also help your body use the brain-boosters found in other healthy foods, so try sipping on some milk with that salmon and spinach salad (with walnuts and a hard-boiled egg.  Maybe skip the banana in this dish…). 

Dark chocolate.  As if you needed an excuse for snacking on the delicious, sweet and earthy food of the gods!  The antioxidants in dark chocolate (think 70% cacao or more) help keep your blood vessels open, and your brain benefits from a quick energy boost.  Even better, the amino acid phenylalanine found in dark chocolate is said to boost your brain’s production of dopamine, helping you stay focused and motivated.  No wonder it is the essential mid-afternoon snack for all office employees!

Making the Eat Well, Feel Well Commitment

Although it may be tempting to reach for the snicker doodles instead of a small handful of walnuts and a glass of milk this holiday season, I am determined to remind myself of the easy and effective way to assure a genuine smile and an even-keeled mood: eat the right foods. 

The saying, “You are what you eat” may be a little counter-intuitive here, but I think it still applies.  Although at first I might think, “Gingerbread men are happy and I want to be happy, too, so I will eat the whole gingerbread clan,” this method of thinking about food is unlikely to actually lead to happiness (especially when stepping on the scale).  In reality, however, I am determined that the saying, “Salmon can make me feel happy, so salmon is a ‘happy food,’ and I am going to eat it,” will sooner or later ingrain itself in my mind.  Once it does, I can be sure that I am what I eat – happy!

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Author Bio: Katie Brind’Amour is a freelance writer and food aficionado eating her way through Columbus, Ohio one delicious dish at a time. When she’s not busy trying to identify the perfect combination of chocolate and wine, she writes on health, nutrition, pregnancy, and friendship for a variety of clients and her personal blog.

This blog post is written by a guest blogger and does not necessarily represent the views of NuVal LLC or Topco.

Chicago is my place of birth. Chicagoans love the Chicago Cubs, despite their everlasting losing streak; we will defend living here despite the horrible blustery winters (which we all seem surprised about once they come to pass, as if we hadn’t dealt with them every year prior); we don’t all have that Saturday Night Live accent (‘Da Bears’ is strictly an exaggerated version of the South Side dialect).

We are known for the Chicago hot dog, which is an all-beef dog on a poppy seed bun. Ketchup is absolutely forbidden; only yellow mustard is allowed. Cover that baby in some chopped white onions, sweet relish (which often comes in a neon-green shade, like at places like the famous Superdawg), tomato wedges, sport peppers, a crunchy pickle and a touch of celery salt.

Let’s be honest- Chicago is a food town. Yes, we have some of the best chefs and restaurants out there (Alinea’s amazing gourmand Grant Achatz comes to mind), but we are generally known for stellar blue-collar food. We can compete with the best of them when it comes to our Italian beef sandwiches and Italian lemon ices, hot dogs and deep-dish pizza.

The only problem?

This food is not even remotely healthy. I won’t pretend that it is. Your average Chicago sandwich is meant for a 300-lb. man, not a delicate female (although most Chicago women can take down a slice of deep dish with some fries on the side and a full-sugar pop to top it off).  Being the amazing Midwestern hubbub it is, however, Chicago is a place of change and evolution, meaning that we have a selection of amazing healthy restaurant options.

One of my absolute favorites is Karyn’s Raw. Part market, part raw vegan dining experience, Karyn’s has everything you could possibly need in the realm of healthy eating, from detox programs to a full menu and store full of natural raw products. They also prepare cooked items for those dining out who don’t fully subscribe to the raw movement. The Passion Soup is a standout; it includes red bell pepper, ginger, garlic, cherry tomatoes, mint, basil, cilantro, cashews, coconut and a touch of lemon juice.

Over at The Chicago Diner you will find vegan-friendly menus and an assortment of organic beer and wine. The establishment has been famously ‘meat-free’ since 1983. All of their comfort foods are vegetarian, most being vegan. They even have a Vegan Thanksgiving planned that can be enjoyed while dining in but can also be carried out! EARTH’s HEALING Café is an amazing option for those who want to eat organic vegan meals that are soy and gluten free. Their Ascension Cake features a faux cheese layer made with cashew and a chocolate layer made with raw cacao. The top layer is finished off with Maca root powder on an almond, walnut and date crust.

It was only a few weeks ago that First Lady Michelle Obama was in town promoting healthy eating programs geared towards children. She spent time on the South Side of the city promoting healthy eating and living and announced that 37 new fresh-food stores would be popping up in the Chicago area. Chicago is truly a food town, but it is making waves for being more aware of organic options and the people who live ‘green’ lives. Our farmer’s markets can’t be beat, and the general buzz in Chicago is about these restaurants, old and new, and how even meat-eaters can incorporate these ideas and habits into their everyday lives.

The editors at Running with Mascara know that ‘everything in moderation’ is a key life mantra. Living in Chicago and its surrounding suburbs, we all enjoy what the city has to offer. Despite our individual fitness and beauty habits, it’s what on the inside (literally) that counts. Healthy eating isn’t easy for everyone, but if people in a city like Chicago can do it, anyone can!