College Food Survival Tips: No More 15 if You're Eating Clean

As our beloved intern Joanna leaves us for Mass General we asked for her help with our Foodtrainees heading off or back to college.

Eating healthy and sticking to your Foodtraining can be tough in college.  Trust me, I’ve been there.  I often found myself snacking on chips and even finishing boxes of cereal convincing myself they would help me through all-nighters.  College students are always looking for something easy, fast, and convenient. Who wants to spend time thinking about what to cook when you have hours of studying (or partying) ahead of you?

Having recent first hand experience, I helped Lauren and Carolyn compile the

Top 5 Nutrition Mistakes College (and some grads) Students Make

Late for Class, Breakfast Skippage
Most college students would choose sleep over breakfast. Plus, there are no parents lecturing reminding you eating is important.  Skipping breakfast leads to overeating later so even if it’s 11am, have something. Vigilant Eats Superfoods Cereal is high in fiber and protein to keep you full through those morning classes.  All you need to do is add hot or cold water. This is the perfect on-the-go or sit-in classroom breakfast it even comes with a spoon. If utensils are too much effort, try Orgain ready to drink shakes or Zing bars. Starbucks has Kind bars, as long as you steer clear of the “yogurt” or chocolate flavors they are fine and we know you will not skip your coffee.

Study Snacks
Most snacks are brimming with carbs, carbs tend to make you sleepy. Why then do we think snacks help us stay awake? If a snack is on hand every time you study then, for the sake of your weight, we hope you’re not the studious type. If it’s been over four hours since your last meal, strategic school snacks are blueberries or sunflower seeds. Anthocyanins in blueberries as well as thiamin in sunflower seeds can improve memory and cognition.

Energy Drinks
On the flipside of snackiness is forgetting to eat. It’s easy to forget when you’re pounding Red Bull or any of its equally unhealthy counterparts. Foodtrainers' college students swear by Brain On a supplement for attention and alertness that seems to work magic even if you’re coming off a rough night out. And if you’re looking for an energy drink, we suggest something all natural such as EBoost.

Late Night Bites (or Binges)
It’s 2 or 3am, you’ve been out partying and pizza seems like the obvious nightcap. For any of you reading this and telling yourself that will not be you, feel free to #TIDEI (tweet it don’t eat it) to us afterhours and we’ll be super impressed. Waking up bloated and hungover with a vague recollection of eating something greasy is a harsh reality check. Have a designated late night bite. Pick 1 thing:  popcorn, kale chips or crackers and hummus and have it waiting for you. Be prepared, those nights will happen much to your parents’ chagrin.

Dorm Potato
Perhaps your school has a sprawling campus or maybe buildings are in a more urban setting. Whatever the case may be, you’ll most likely find yourself walking to class. Though it may seem like you’re doing a lot, this isn’t exercise. Your daily walking may burn off your fro-yo (which could be college mistake #6) or a drink. So you need to exercise. There are great workout DVDs from Physique57 or Tracy Anderson and websites such as Yoga Download but we love the FitKit Dorm. Whether it’s in-room exercise or gym-based try to get into a workout routine within 2 weeks of getting to school. Exercise is one of the best things for physical and mental health and is a really good way to meet cute guys. Just sayin.

We've put together a College Survival Bundle that can be shipped to campuses nationwide.

What were your biggest food mistakes in college? Did you gain weight? Please share your lowest college dietary moment.

NYC Trainers' Top Toners

Memorial Day is a week from today. Last week I presented my tried and true Pre Beach Tips. The only exercise mention was to exit the elliptical or ratchet up your cardio. For today’s post. I contacted some friends of Foodtrainers for their advice. These exercise gurus are at the top of their field. We asked each of them for their #1 Pre-Beach move. Try doing each of these daily.

Brynn Jinnett is the owner of Refine Method in NYC. My clients rave about Brynn.  Brynn is a Harvard-educated, former NYC ballet dancer. Her clients have included Kelly Ripa, Ivanka Trump and Barbara Walters. She suggests:

Half-Kneeling Resistance Band Chop:

 Attach a medium weight resistance band to a high sturdy object, such as a door or tree. Assume a half kneeling stance with your right foot forward and left shoulder in line with the band. Grab the band with two hands and tighten your abs and gluts. Keeping your hips still, chop the band diagonally down to your right hip and then slowly release back to your starting position. Your shoulders will follow the movement of the band, but your lower back and hips will remain stable. Perform 10-12 chops and then switch to the other side.

Gigi Barlowe-Marsh is a fantastic NYC based trainer. Gigi and her chef husband John Marsh are also the founders of my favorite chocolaty snacks The Real Bar.  Gigi selected:

Squat Push Press with Medicine Ball

This squat push press with a medicine ball works the gluts, quads, hams, shoulders, triceps, and can be cardiovascular if done with intensity. It is a well rounded, full body exercise that can be done with a 6 to 12 pound medicine ball depending on your strength and ability. 

Stand with feet shoulder-width apart, holding a medicine ball (or other object if you don't one) in front of chest with elbows bent next to body. Squat down, keeping weight over heels and ball in front of chest.Stand up explosively, extending arms overhead; keep elbows close to ears. Do 10 to 12 reps

Genevieve Morritt’s clients adore her. She’s more than a trainer she’s a support system (with a killer sense of humor). Genevieve said "2 tiny muscle groups that can spruced up before you hit the beach are adductors and abductors. Jane Fonda is back."

Side-Lying Hip Abduction

Who doesn’t want a quick inner thigh spruce? This modified leg lift works the gluteus medius responsible for the lift at the top of the glut in a way that squats can’t. Do two sets until you feel the burn! Runners, this will provide your hip stabilizers with a fine-tuning to increase speed.  

This is not Genevieve in the photo

Amie Hoff is a Fitness consultant who developed FitKit. Fit Kit is great for travel and Fit Kit Golf is the perfect father’s day present. Amie is launching FitKit50+ next month that focuses on balance, stability and coordination. An avid athlete Amie is about to do a century ride with Team and Training in California in honor of her sister (go Amie!).

Squat Jump with Clap
Stand in squat position with butt back, knees behind the toes. Jump up with explosive move and clap feet together. Bend legs as you jump for more challenge. This move is great because it works every muscle in your legs, even inner thigh. And the added bonus is it gets your heart rate up which makes it a great calorie torcher.

These are great exercises and exercise you can do away from home as well. If I had to choose pre beach exercise I would probably suggest the old reliable push up or plank pose though I liked something Brynn said, “You can't out-train a bad diet; mindful eating is the best training move out there. Another trainer friend calls it the Table Push-Away.”

What are your favorite exercises? Will you try these? How about the Table Push-Away?