To All College Dorm Dwellers......actually anyone

I have noticed that lots of college students post here. I have some healthy eating ideas for dormers, or anyone. I'm living in the dorms again for the second year and after losing weight at college, I thought I could share some healthy eating advice and such.

Background: 5'1 108 pounds 20 years old, work out 5 days a week 45 minutes sometimes an hour.

Food: Since last year torwards the end of my first semester, I refused to eat solely in the dining hall. Too much junk, the salad bar was getting bland, and I was tired of choosing between toast or PB sandwiches. So, my sister and I decided to start cooking in our room. We got a plug in steamer, microwave rice cooker, and a toaster.

I started making healthy meals. I lost more weight, and I was happy to be saving money on my food bill. Here is what my sister buy depending on the week or sales::

*potatoes, pasta, rice, whole wheat bread (<3 natural ovens), tortillas, oatmeal, cheerios, even ramen noodles (using only a quarter of the packet!)

* soups (check the calorie count, protein, salt, and fiber!) cabbage, bulk carrots, frozen veggies (99 cents a bag here), spaghetti squash, sweet potato, salad fixings (sometimes), apples (99 cents here too!) and yogurt (sometimes)

*soy milk, eggs, refried beans (for burritos),  deli turkey and ham (sometimes), and cheddar cheese (somtimes)

*tomato sauce from a can (less calories, lower price), balsamic vinegar, Mrs. Dashes, mustard, cinnamon, PAM, coffee, tea, and miracle whip

When we want to splurge we get:: Macaroni and Cheese, Frozen Yogurt, Peanut Butter, Sugar Free-Jam

Recipes: Bowlfulls: cut squash or carrots and put in mircowave, bake until slighty dried out looking, top with potato baked in microwave, throw low-cal chili or lentil soup on top. Cheese if you have some!

French Fries a-la microwave: slice potatoes into french fry form, bake for six minutes or until extra dry, top with Mrs. Dash of choice (spray a bit of PAM so spices will stick)

Roasted Veggies: Slice veggies, and cook in microwave (most take anywhere from 5-8)

Spaghetti Squash: Cut in half, Cook for about 8-9 mins., scrape to make noodle effect, top with tomato sauce from a can

Burritos: Tortillas, refried beans, enchilada sauce, cook for 30 secs. (basically you can change this for any mexican inspired food)

Pizza: Toast English muffins in toaster, top with Pizza sauce or tomato sauce, FF cheese, cook in microwave for 30 secs.

Sandwiches: whatever you prefer, I believe most know how to make one.

Soup: Broth (canned, powder, gel, whatever) veggies like cabbage, carrots, do not add pototoes, they will become mushy. I don't prefer that.

Oatmeal: Follow directions, I add 1/2 c. of soymilk and water, cinnamon at end. yum.

Desserts:

Hot Coco: Heat water, add a tablespoon of coco powder. Beware of calories and sugar added. I enjoy Trader Joe's Coco Powder. Throw on a tablespoon of marshmellow fluff, ten marshmellows, or a bit of ReddiWhip

Baked Apple: Slice Apple, bake for 2 mins. Add a dash of cinnamon, smart balance. Ta Dah!

Milky Tea: Vanilla or Caramel Tea, stevia packet (half) and a dash of soymilk ( super low cal, yummy, and perfect for cooler weather!)

Dark Chocolate: I looove Lindts 90% (have two squares for a couple of days or better yet, split half the bar with someone)

Caramel Apple Suckers: you buy them. Or any other favorite sucker.

I don't stock big bags of chips, crackers, pretzels, almost never sugary cereal, and cookies. If I want any of these things, I buy a personal size or one of the item.

I also recommend buying food to last about a week or so. It keeps you from reaching for more, and it means an extra little walk!

Tips:

single servings. I noticed since there isnt a big pot of food or extra stuff around, I only eat the one serving. Moms make 7 servings for 4 people.

Tea with a small bit of sugar, honey, or stevia etc. calms cravings, fills me up if meal time is close, and makes me all warm and coze. Drink it up.

Share. If you get a huge candy bar, a pint of frozen yogurt, any thing that may tempt you to eat more than you know you should, ask a friend, boyfriend, your next door neighbor to come over and share some. Give half away. This is your ally.

Give yourself one day out of the week to eat an extra 200-300 calories. Live a little.

Here are some recipes I would like to share too:

Corn on the Cob

Wrap the ear of corn in a wet paper towel, and place on a dinner plate. Microwave for 3 minutes.

Scrambled Eggs/Omelette

Crack an egg into a container. Add about a tablespoon of water or milk and whisk the two together and cook in microwave for a minute. Remove from your microwave and stir. Leave to stand for two minutes.  For the omelette, just microwave veggies/precooked meat for a minute or two before adding the egg.  Sprinkle with cheese on top and microwave an extra 15-30 seconds.  I'd say for every egg you add, add 30 seconds to the microwaving time.

"Baked" salmon

Place salmon fillets in a microwave-safe baking dish, and place the onion on the fillets. Sprinkle with garlic powder and onion powder, drizzle with white wine and olive oil, and wrap the dish with plastic wrap.  Microwave for 6 minutes, or until the salmon is opaque. Peel off the plastic wrap and season with salt and pepper to taste.  You can also do this with different types of fish with lemon and dill seasoning.

Risotto

In a microwave safe casserole dish combine about 3 Tbsp butter, a garlic clove, and a whole diced onion, and microwave on high for 3 minutes (you can sub some oil for butter).  In another microwave safe dish add 1.5 cups of broth and heat for 2 minutes.  Add to the butter mixture, and add 1 cup uncooked arborio rice. Cover, and microwave for another 6 minutes.  Stir 3/4 cup white wine into mixture and microwave another 10 minutes.  At this point all the liquid should be gone, and add about 1/4 cup grated Parmesan and serve!  For variations add other vegetables and precooked meats along with the white wine.