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Finding good tasting, healthy snacks on the go has been a struggle for me since I began college. I always find myself on the go, needing something quick and easy to take with me during long hours in class or while at work. If you find yourself in a similar pickle, read some of these suggestions. I know you’ll find a few ideas that will help you conquer your busy schedule.

1) Choose nature’s portable produce. The most portable fruits include: oranges, apples, avocados and bananas. Portable veggies include petite cucumbers, baby carrots, snap peas and celery. Any cut up fruit or veggie will need to be refrigerated, so invest in an ice pack (they’re about $1 at target) and you’re set! If not, stick to produce that doesn’t require cutting up or cooking.

2) Bag your own trail mix. This one seems like a no-brainer, but many students grab vending machine trail mix for convenience when they can make their own for pennies on the dollar! Here’s a quick idea for trail mix: 1 cup of your favorite cereal (I use Chocolate Cheerios or Trader Joe’s O’s), 1/4 cup dried cranberries, 1/4 cup dried apricots chopped, and 1/2 cup almonds. Divvy up into 4 portions and you have a great snack for between classes!

3) Make your own protein and/or fruit & nut bars. I have another blog post with my current favorite recipe for DIY protein bars. Also, I find a lot of my ideas on Pinterest. Not a protein bar fan? Make fruit filled muffins or veggie-packed zucchini bread. Just look for recipes with a lower sugar content and whole wheat flour.

4) UHT Milk. UHT (Ultra-High Temperature) Milk are those little cartons or bottles of milk that you see in the store that do not require refrigeration until opened. This is a great way to get in protein on the go when no refrigerator is nearby. Warning: these can be on the pricey side… so get a package from Walmart/Costco/etc. and save them for days when you know you’ll need them the most!

Advice: Plan ahead. One of my best pieces of advice has nothing to do with what foods to have, but rather with planning. Having a snack with you at all times will help you from becoming ravenously hungry by the 3pm mark, when most people feel a drop in blood sugar and is referred to as “hangry”. Being prepared will help you eat mindfully. In other words, you’ll be choosier about what you snack on versus grabbing the first thing in sight.

Have a happy summer! Apply these tips during summer and this fall semester to keep you fueled for your day.

-Katie

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It may seem hard to believe with all this snow and cold we’ve had this week, but farmer’s market season is right around the corner!! *Happy Dance!!*

Yea, I am a bit excited. To me, there is nothing better than getting to look at glorious piles of produce and shopping from local vendors! Not only do you get fresh, delicious produce, but you support local businesses and farmers too! Total win-win!

I recently thought that I had to live without all this wondrous excitement during the winter months, but then I remember I’m in St. Louis! Where things are open all year round (like the zoo!)

So a few months ago, I went searching to see if there were any farmer’s market that still took place during this time of year. And I found not just one, but TWO! One is the Tower Grove Farmer’s Market, the other is Schlafly Farmer’s Market. Both are only held once a month Nov-March.

Back in January, a fellow dietetics intern and myself where able to visit the Schlafly Farmer’s Market. It is held year-round at the Schlafly Bottleworks location. While the market is outdoors during the summer, it is brought indoors during the winter to allow you to shop through the vendors in comfort!

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I was quite impressed how with many vendors they had, even though it is technically farmer’s market off-season and it was indoors. There were vendors selling honey, coffee, baked goods, eggs, meat, and even organic vegetable seeds (which I really want to pick up for when planting starts in the Concordia Community Gardens across from Cotta!)

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Inside Schlafly Bottleworks is also a cute little restaurant, which is also open during the farmer’s market serving up brunch.  What a wonderful trip it would be to go have brunch and shop the farmer’s market!?

Now that I have you all excited, I should probably let you know that the Farmer’s Market is happening this Saturday, February 28th from 8:30AM – 12:00PM. I would definitely advice getting there early. It gets quite crowded.

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For more information, go to their website. And if you want to stay in the know about the rest of St. Louis’ farmer’s markets, check out this list on STLToday.com.

Also, be sure to check out my personal health and wellness blog, The Wholey Trinity.  I also love connecting on Twitter or Instagram! (I just posted some awesome pics from a catering event myself a few interns did on campus. Be sure to check out the delicious food!)

-XOXO Hannah

 

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This Valentine's Day, fall in love with your health St. Louis!

Valentine’s Day can spur an array of emotions; elation for some and melancholy for others. But this year, we are going to fall in love… with our health!

Here are some ideas to keep your day of love in tip-top shape, regardless if you will have a Valentine or not!

1. Eat Chocolate.. Dark Chocolate!

Billions of dollars in chocolate is sold this time of year. In fact, over 58 million pounds of chocolate is sold JUST for Valentine’s Day! If you wish to be a part of that statistic, make sure you buy dark chocolate. 70% dark chocolate or higher is a great source of antioxidants. In fact, one study found the dark chocolate may have more antioxidants than blueberries or acai berries. So go ahead! Savor that rich, delicious taste! (As if you needed another reason to!) Here are some of the best places to buy chocolate in St. Louis!

2. Make A Fancy Dinner At Home

Studies have shown that cooking dinner at home is one of the best ways to stay on top of your health! So why not show off some culinary skills by cooking a great meal, either for your significant other or for your friends! If you are having a Gal-entine’s Day with all the girls, invite everyone to bring a homemade dish! Not sure if your skills are up to par? See Dierberg’s School of Cooking for special Valentine-themed classes!

3.  Run For Chocolate

If you wish to take #1 to the next level, then the St. Louis Run for Chocolate 5K is for you! This race kicks off in front of the Bissingers Historic Chocolate Factory on Valentine’s Day morning. Participants get a goodie bag full of chocolate, a finisher medal, and a delectable chocolate fountain awaiting them at the finish line! You can run in one of four categories; “on the market”, “off the market”, “happy couple”, or “it’s complicated” (for teams of 3.) I would say doing a 5K and feasting on chocolate is the epitome of a healthy (and happy!) Valentine’s Day! Registration is $35 or $40 the day of the race.

4. Take A Hike

Fancy a romantic evening stroll? Then look no further than the Valentine’s Day Hike at Shaw Nature Reserve. Enjoy walking through the nature reserve and gazing at the stars through their on-site telescope! After the hike, warm up with some hot drinks and yummy desserts! Check out their site for more information on registration.

5. Have A Laugh

A study done found that laughing 15 minutes a day can burn up to 10-40 calories! So spend the evening at Happily Ever Laughter: A Valentine’s Day Party, which features stars Liz Callaway and Jason Graae. This Valentine’s Day comedy hour could burn up to about 160 calories! The best part? You will actual have fun doing it! The event will be held at Wash U’s Music Center at 8pm on Valentine’s night. For more information and to buy tickets, visit their website.

What are your plans for enjoying Valentine’s Day?!

Also, be sure to check out my blog, The Wholey Trinity, for more healthy lifestyle tips and yummy, nutritious recipes!

-XOXO Hannah

PS: Also be sure to connect with me on Facebook, Instagram, and Twitter! I love being social!! 🙂

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Tonight I salute the Ryan Hall Healthy vending machine.  Without its chilled mozzarella cheese stick I doubt I would have been inspired to finish reading that 23 page print out about Shakespeare.  It probably would have been pushed aside like many printouts before him: the Moliere reading due next week, that darned final paper research, that poetry piece I’ve been rewriting since last summer…

The “God of Prose” could have been saved! And I do not mean by Jesus. I could have dubbed him a project to complete tomorrow, or even may have given him higher honor, an honor worthy of a “there’s always next-week” level of procrastination. If it had not been for that 9 foot tall light up box full of individually wrapped preserves, that could have transpired, but miraculously,  it didn’t.

I know, some of the people reading this may potentially be saying, “Gee, that’s an awful lot of excitement for a big, snack filled hunk of metal that plugs into a wall.” To which I may potentially retort, “Nay, on this November day, at sundown, whilst my eyes welled with bored tears, my eyelids grew heavy, and my stomach begged, I was struck by a great memory I had of earlier college days when I, as hungry as a hippo, passed by a strip of snack machines in Ryan Hall on the way to a College Algebra test. The lights around the rims of each machine was a spotlight on the bright colors of plastic that nestled inside them. Triangles would have gotten the best of me that day, had I not gotten a Cliff Bar to help me hang on to that cursed Pythagorean Theorem. That metal box can sustain a college student’s life you didn’t even know existed!”

So, as I was overwhelmed with this joyous memory, I scooped golden dollars from the bottom of my purse, and embarked on a journey from the quiet books of the library, to the whirring vending machine filled Halls of Ryan.

Clink! Clink! Two coins entered the machine. Beep! Beep! Two buttons indicated a cheesy selection. Boom! Boom! The cheese hit the bottom of the machine, and my blissful fist hit the glass, unable to inwardly contain my excitement for the righteous, healthy choice I had just made. However, my mission was not yet complete. Once the cheese hit the floor of the machine, I still had to unwrap the beast, consume it, and get back to work. And that I did indeed, in close to 3 minutes.  As for the Shakespeare, I got his chedder, too, using bright yellow lines, though that did take a little longer than 3 minutes. Thank you Healthy vending machine, thank you for helping me survive Shakespeare tonight.

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Think Quality, Not Quantity

by Alumni Posts November 20, 2014

Today, I want to talk to you about a little concept called “nutrient density.” This refers to the number of nutrients per calorie in a food item. Example: the nutrient density in 50 calories of strawberries is much higher than in 50 calories of Doritos. The strawberries give your vitamins, minerals, fiber, ect, which Doritos do […]

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Top 5 (Free) Apps to Improve Your Health

by Alumni Posts September 23, 2014

Our generation is constantly being told, “Stop looking at your phone!” But, these handy little devices are capable of much more than just sending a tweet. Here are some great health apps that can really put that smartphone in good use! And they are free (your “broke college student” piggy bank can thank me later!) […]

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Students writing for Real Life at Fontbonne are paid a small fee for each post by the university.