The Trouble with Ramen

Ramen Noodles have long been a staple food among college students.  There’s simply nothing better than a warm bowl of chicken noodle soup that costs you virtually nothing to make.  Unfortunately, Ramen Noodles are not a particularly healthy meal choice.  Each package contains 370 calories and 12 grams of fat (including 6 grams of unhealthy saturated fat).  It’s also loaded with 54 grams of carbs, which wouldn’t be so bad if these were from whole grains and included some fiber.  The worst part, though, is that one bowl of Ramen 1,960mg of sodium.  That’s about how much salt you should consume in a single day, but packed into one meal.

So, next time you’re craving a bowl of chicken noodle goodness, reach for one of these better-than-Ramen alternatives:

Healthy Choice Chicken Noodle Soup (1 cup) – 110 calories, 2g fat, 480mg sodium, 3g fiber, 7g protein

50% Less Sodium Progresso Chicken Noodle Soup (1 cup) – 90 calories, 1.5g fat, 470mg sodium, 1g fiber, 7g protein

Campbell’s Low Sodium Chicken Noodle Soup (1 single-serve container) – 130 calories, 4.5g fat, 120mg sodium, 2g fiber, 9g protein

Snacking Smart: Great Study Snacks

For college students, snacking and studying go hand in hand.  Unfortunately, the snacks usually chosen by the hungry studier are chips, cookies, and other unhealthy options.  So, before you dive into a bag of Doritos while cramming for organic chem, take a look at this list of more nutritious snacks.

Veggies & Hummus – Choose crunchy veggies like carrots and celery and dip them in a few tablespoons of hummus.  Crunchy foods can actually help you stay focused!  Don’t like hummus?  Try a bit of salsa or plain Greek yogurt.

Dry Cereal – When you need something easy to munch on, this is a great choice.  Choose a variety that’s low in sugar and packed with whole grains (cheerios are my favorite).  Just make sure you pour the cereal into a bag or bowl, otherwise you might eat the whole box.

Popcorn – A single-serving bag of 94% fat-free popcorn is the perfect substitute for a bag of chips.  Salty, buttery, and you can eat a huge portion of it without doing diet damage.

Apple & Peanut Butter – Cut an apple into slices and enjoy it with no more than 2 tablespoons of peanut butter.  The mix of carbs and protein are gre4at to keep your mind focused and fight fatigue.

Tuna & Wheat Crackers – 4 oz. of tuna spread on a few crackers can help power your brain through a long study session.  The healthy fats in tuna are actually great for your mind!

Bring it Home: Staying Fit on Breaks

Right now, most college students are home for the summer.  While that means a welcome respite from classes and dining hall food, it also means no more free gym or easy-access salad bar.  Sure, it might be tempting to fill up on Mom’s home-cooked pasta and meatballs, or go out with old friends for some ice cream, but maintaining a healthy lifestyle shouldn’t end after finals.  If you’ve made a commitment to being fit, that commitment should be year-round.  So, stay active this summer and maybe cook up some healthy meals for your family.  Here are my top tips for staying in shape off-campus.

Join a Gym – Many gyms offer reduced summer membership fees for students.  You may even get a free consultation with a personal trainer.  Pick a gym that suits your exercise style and schedule, and make a commitment to go.

Become a Chef - One way to ensure you eat healthy at home is to become the family cook.  Pick some healthy, easy recipes to start, and wow your household with some tasty dishes.  Some of my favorite recipe sites are myrecipes.com and recipezaar.com.

Take a Class – If you join a gym, check to see if they offer any fun classes like kickboxing or yoga.  Not a gym member?  Check your local community center for summer fitness classes.  You can also join a summer dance program.  Most dance schools offer summer classes for kids and adults.

Enlist a Friend (or Relative) – Finding a workout buddy at home will help you stay on track.  Grab a friend and head to the gym, take a walk, go for a bike ride, or play a sport.  If you can’t convince any friends to break a sweat with you, try your family.  I joined a gym with my mom.  We travel there together, but workout separately.  It motivates me to go, and is helping her lose weight and conquer some health problems.

Get Fit at Home - When all else fails, make your home your gym.  Its low-cost and easily accessible!  You can pick up some fitness DVDs or find workout videos online to get you started.  Investing in some free weights, a yoga mat, resistance bands, or an exercise ball can help you firm up more efficiently.  You may also want to subscribe to one of the many exercise magazines out there.  They always have great at-home workout routines.

Go Outside – Its summer, which means the weather is perfect for some outdoor activity.  Go for a bike ride, run around the block, take a hike, or hit the pool for some laps.  All of these are great cardio activities.  If you live near the water, take your workout to the beach.  Walking or running on sand burns extra calories, and beach sports like surfing or volleyball are excellent ways to workout.  Even a little bit of activity will make a difference.  Take a walk, volunteer to mow the lawn, water the plants; whatever you can to keep active.  Just be sure to practice summer sun safety (wear sunscreen!).