healthy in college

A Day Of Eats // Healthy in College

A Day Of Eats // Healthy in College

What do I eat in a day?

What does a 22-credit student, small business owner, fitness lover, part time job haver eat in a day?  As you learned in my last post on How I Overcame Overeating at Night, I try to switch up what I am eating daily in tune to what my body is feeling that day.   A major component to maintaining my healthy mind body and soul balance is to listen to my body and fueling it with what it actually wants instead of what I think it should have.

I do not meal prep at the beginning of the week

for this exact reason.   For me, it doesn’t work for the sole reason that I do not know what I will want for lunch next Wednesday, so if I pack 5 meals of chicken, veggies, and rice up on the weekend,  I will eat it, but my body won’t be satisfied until it gets what it is feeling that day.  Does that make sense?  Essentially, I prefer to prep food the night before so I have some sort of idea of what sounds good.

‘What sounds good’ is a question I ask myself often, 

because I am still in the stage of reverting to ‘oh a salad is healthy I should eat that’ when it is not something that will satisfy me.  So, I try to spend time getting to know my body and what it is feeling before I shove food down.  One of the most important things I focused on in How I Overcame Overeating at Night was the fact that though I may not be making as pristine choices in terms of clean foods during the day, because I am not gorging myself at night– I am healthier.  

Enough babbling, here is

What I eat in a day:

February 20, 2017

Overnight Oats

I make the same base recipe every night and then customize in the morning.

ooiaj

Base recipe:

1/2 c quick oats

1/3 c greek yogurt — OR —- 1 scoop protein + 2T greek yogurt

1/2-2/3 c almond milk

pinch of sea salt

For more base recipes that are easily customize-able: check out my Eating Clean & Living Strong eBook

 

Yellow Apple and Almond Milk Cappuccino

I’ve learned that my stomach, and IBS, really hates when I have coffee without food, or on an empty stomach, which is what I used to do all of the time.  So, this is my typical mid morning snack.  Also, I only eat yellow apples.  Also, if you don’t like how milky lattes are, get a cap!

 

almond mlilke latte

 

PB&J on toasted bread

Why don’t I have a picture of this? Unsure, but I was craving one when I woke up.  I prepped it quick, threw it in a baggy and had it at 1:3opm ish.   TIP: toast the bread to avoid sogginess.

 

Avocado & Sriracha Toast

Was hungry around 430 and thought it was too early to eat dinner, and in an effort to avoid post dinner snacking, I had some avocado toast to hold me over for a few hours.

avocado toast

 

Diced potatoes, yellow squash, chicken, BBQ sauce

I keep a lot of random ingredients in my fridge for hodge podge meals at night, and these ingredients looked the most appetizing!  I use Simple Girl BBQ sauce — it’s actually an addiction 😉 (gluten free, all natural, and 0 zero calories)!

healthy dinner

 

Chamomile tea with coconut milk

I almost always have some sort of tea– or coffee, if it’s that kind of night, a bit after dinner.  If you have never put a dash of milk in it, TRY IT!

 

RELATED POSTS:

How I Overcame Overeating at Night

Quick Protein Packed Breakfasts

 

ymycolby

PS: Are you in college and trying to balance health, happiness, and school?  CollegeFit may interest you! It is only $2.50, here.

 

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Quick Protein Packed Breakfasts // Healthy in College

Quick Protein Packed Breakfasts // Healthy in College

5 protein packed breakfasts you can make in under 5 minutes

Bonus: Follow my College Healthy Living board on Pinterest!

Do you know those mornings that seem to move faster than light itself?  Those days when you are sprinting frantically around your apartment trying to shovel food down, remember all your books, put your shoes on, and chug coffee at the same time?  Yes, that is me on the regular.  Today, I want to share with you 5 recipes, if you can even call them recipes that you can whip up in less than 5 minutes to keep you full and focused all morning.

&& After you check out the recipes below, check out my last blog post, Must Haves for Mind and Body Health, for some more great healthy living hacks.

Quick high protein, dorm room friendly breakfasts to try this week

Protein microwave oat cake

Screenshot this recipe.  Ready?

1 T flour (I use gf blend)

1-2 T oats

1 scoop protein powder of choice (I use Designer Whey — this link gets you a 20% discount)

1 tsp baking powder

2 egg whites or 1/4-1/3 c

1/4-1/3 c nut milk (add until you have pancake batter consistency)

*add-ins of choice: berries, chocolate, etc

Microwave 2-3 minutes, until fully cooked (or not, if you are about that lava cake life).

 

protein mug cake

 

Microwave eggs

There are endless ways to make eggs in the microwave.  You can learn all of the options here.  SNEAK PEAK, sunny side up: heat a plate for 30 seconds, remove and grease the bottom, carefully plop an egg on it, and microwave for 45 seconds.  If not cooked, microwave in 15 second intervals.  BOOM. DELISH.

Greek yogurt bowl

Go crazy with whatever toppings you desire that day. TIP: use plain greek yogurt and add cinnamon or fresh fruit to cut the bitter taste.

 

greek yogurt bowl

 

Leftovers hodge-podge

Ever wonder how else you can re-purpose dinner leftovers?  Here is an idea: use them as the base for a breakfast bowl.   Throw your leftover veggies and starches in a bowl, add some saussge and/or eggs, badaboom badabing!  Or, take your leftover protein, chop it up, add it to an omelet, throw some veggies in, viola! Get creative.

Check out my CollegeFit eBook for dorm friendly meals ($2.50)

dinner left overs

Breakfast toast

Here are three fast, delicious, and protein packed breakfast toast ideas:

  • sliced turkey and avocado

  • avocado and egg (peep directions above for eggs)

  • greek yogurt, berries, and almond butter

high protein avocado toast

 

Smoothie

This one has endless options.  The  must-haves: base liquid (almond milk, orange juice, etc), greens, and berries.  From there, I suggest adding nut butter, protein powder, and other random veggies.

 

high protein breakfast

 

BONUS IDEA:

Prep a “customizeable egg souffle” the weekend before and slice into 3-5 pieces for a grab and go breakfast,  you can find the recipe here. I make this every week!

 

breakfast meal prep

 

While these are all great options for busy college students, these can work for anybody.  I simply present them as college healthy living solutions because well, that is what I am right now!

If you try any of these, or even come up with your own, I want to see.  This semester I aim to make healthy living in college a prominent part of what I share, but I want it to be interactive.  So, use the hashtag #YMYHealthyCollege on Instagram and Facebook to share your recipes and versions of quick protein packed breakfasts for everyone to see.

PS.  Did you see my most recent link up with OLLY Probiotics? Click here to receive your FREE sample of these on the go probiotics.

ymycolby

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Healthy and Happy Back to School Tips

Healthy and Happy Back to School Tips

Healthy And Happy College Livin’

Winter break is coming to a close and back to school is quickly approaching.  If you are like me, and the millions of other students in the world you probably made some sort of  ‘live healthier’ ,  ‘get organized’, or other mental and physical health new years goal.   And, good news is that if you start off this next semester on the right track, you will reach those.  That is why I am here today, I want to share with you some of my best tips to help you stay healthy, happy, and focused as the next semester begins.

RELATED: CollegeFit ($2.50) recipes, workouts, and tips to help you successfully balance health and happiness in college

college fitness

How to stay healthy in college (& happy, too)!

Make a loose plan at the beginning of the semester.

As soon as you can, figure out when your big exams are and write them down.  Essentially, try to get a bigger picture of the semester ahead so you can plan and decrease the stress of last minute work.

healthy college tip 1

 

Prep those meals.

Whether it be at the beginning of the week or before each day, MEAL PREP.  Find what works for you and make it a habit.  You can check out CollegeFit for tons of college friendly recipes, and there are some more on my Instagram.  For me, I like to make overnight oats(recipe) before I go to bed the night before for breakfast.  Or, sometimes I’ll make a big egg souffle at the beginning of the week. And, in terms of lunches and dinners, I pick a new protein each week.  Then, I cook it up on the weekend and vary the flavorings and additions per day.

Life prep.

Start fresh each semester: get a nice planner, get some fresh notebooks, clean out your laptop, get some new pens and pencils.  And, do whatever else you need to do to enter this new semester with confidence and preperation.  One thing I love to do is set a few “new semester resolutions”.  For example, this semester I aim to sit closer to the front of the class, get to know my professors, and recap each lecture with a few bullet points right after each class.

Keep a clean space.

I know I sound like your mom right now, but keep your room clean, make your bed and keep you desk clear.  When you have a messy work space first off you waste time trying to find things and cleaning space to work at.  And second off, you are going to be less productive.  It’s very similar to the motto look good, play good.  You need to instill that “I got my shit together attitude” and then you will.

Turn that phone off.

Make a pact right now to turn your phone on silent and not look at it during class.  You will be surprised at how much more information you retain and how much easier finals studying is when you paid full attention during class.  PLUS, you have the rest of the day to use your phone.

no phone in class

 

Notebook > Laptop

Trust me, as a computer science major, I don’t like to say this, but when you hand write your notes instead of typing them, you will be more engaged and have a better grasp on the material.  In addition, you don’t have the ease of surfing other websites.


That’s all I have for you right now, but I plan to share more tip, recipes, and workouts this semester regularly to help you maintain the healthy and happy college living atmosphere with ease, so STAY TUNED.  Now, go clean your room, buy yourself some fresh new notebooks, and step into that first day of classes with confidence.

ymycolby

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healthy and happy in college

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Posted by colbytriolo in college, College Living, empowering talks, healthy recipes, workouts, 1 comment