Health Warrior Chia Bar Review

Health Warrior Chia Bar Review | The Slender Student Earlier this summer, I was sent a box of products from Health Warrior to try out. It included a bag of white chia seeds (with which I made these patriotic parfaits) and a selection of their Chia Bars. Needless to say, I was suuuper excited to have a new snack bar to try. Since I’m on campus a lot, it’s nice to have grab-and-go options as part of my meal prep. These did not disappoint.

Health Warrior Chia Bar Review | The Slender Student

At just 100-110 calories, each of these bars satisfy in both taste and nutrition. Their unique flavors really come through without tasting at all artificial, as many bars tend to. Plus the combo chewy/crunchy texture from the chia seeds is something I always love. These little snacks offer good fat, fiber, and even a smidge of protein, so they really work to tide you over between meals without putting much of a dent in your calorie bank for the day. Not sold yet? Check this out:

The bars are all-natural, vegan, dairy- and soy-free. As the only bar on the market boasting chia seeds as its #1 ingredient, Health Warrior Chia Bars have 1000 mg Omega 3’s, 16% DV of fiber and only 5g of sugar.

Chia seeds pack a mighty punch in a small package: 1⁄4 the size of a grain of rice, pound for pound, Chia has more Omega 3 fatty acids than salmon, more fiber than oatmeal, more protein than tofu, more calcium than milk, and more magnesium than broccoli.

Health Warrior Chia Bar Review | The Slender Student

If you’re ready to become a Health Warrior yourself, see where they’re sold in your area here!

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Portobello Turkey Burger

I’m all about good hamburgers. I’d eat every meal at Hopdoddy if I could. Slapping a fried egg on a hamburger definitely qualifies as breakfast in my book. Adding cheese is a great source of calcium, and you don’t need to be a nutrition major to know that caramelized onions are a vegetable. Duh.

When it comes to making burgers at home, though, I’m a little (ok, a lot) more conservative. I opt for lean ground turkey instead of ground beef to cut saturated fat and calories. And when you consider that your average store bought hamburger bun has about 120 (empty) calories, it’s time to start thinking about other options. Popping your patty between two portobello mushrooms is a great way to slender your burger down without sacrificing any heartiness.

Portobello Turkey Burger | The Slender Student

Portobello Turkey Burger
Servings: 1 | Calories per serving: 267
Fat: 8.0 g (Sat Fat: 2.5 g) | Carbohydrate: 19.5 g | Fiber: 4.0 g| Protein: 31.7 g

ingredients:
4 oz lean ground turkey
1 T liquid egg whites
1 T barbecue sauce (Stubb’s is my sauce of choice)
1 T minced garlic
2 portobello mushrooms
salt & pepper, to taste
PAM Original nonstick spray
optional: balsamic glaze, avocado, other toppings (I added avocado and a slice of roasted eggplant to mine)

directions:
1. In a small bowl, mix together your ground turkey, egg whites, barbecue sauce, minced garlic, and some salt and pepper. Form into a patty shape and refrigerate for at least 30 minutes.
2. Preheat your oven to 400°. If desired, drizzle a little balsamic glaze over your mushroom caps and then bake them in the oven for 10 minutes.
3. In a small skillet coated with PAM, cook your burger on either side over medium heat until the juices run clear and the inside is no longer pink.
4. Slide your turkey burger between your mushroom caps, top as you wish, and chow!

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Late Night Lollipop

Late Night Lollipop | The Slender Student

Ya know, sometimes dinner just doesn’t cut it. Sometimes 9 pm rolls around and you’re in bed watching Dexter and despite the blood and violence, you find yourself feeling hungry. The last thing you need before bed is some simple carb-fueled sugar high. Cue the late night lollipop– the simple snack sweet enough to ward off any premium channel-level gore induced nightmares.

Late Night Lollipop | The Slender Student Late Night Lollipop
Servings: 1 | Calories per serving: 100
Fat: 8.5 g (Sat Fat: 1.1 g) | Carbohydrate: 4.4 g | Fiber: 2.1 g| Protein: 2.5 g

ingredients:
1 T unsalted almond butter
3 dark chocolate chips

directions:
1. Load up your almond butter on a spoon and top with the chocolate chips.
2. Freeze for 15 minutes.
3. Enjoy.

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In Control

For most people, distinguishing between healthy and unhealthy foods isn’t much of an issue. If I were to tell you that an apple is more nutritious than a bag of chips, most of you would nod your head in agreement (and perhaps feel the urge to slap me for insulting your intelligence so flagrantly).

If I were to ask you how big that apple or bag of chips should be to constitute one serving, though, you might come up short. Most college students (and humans in general) go for those jumbo apples, assuming they’re a better value, without taking into account that they have twice the calories of what a true, single serving apple is. And the number of chips you ate last week, lying in bed after your accounting exam was likely far greater than the serving size on the nutrition label, despite whatever you told yourself.

The portion size issue runs far deeper than just a single snack, though. Restaurant portions and family size items have totally skewed our understanding of what one person really needs to be nutritionally satisfied. And while you don’t necessarily need to limit yourself to one serving of some foods at a time, if you’re going to double (or triple) up, it’s important that you do so consciously and perhaps reconcile it elsewhere in your daily intake.

Portion control by food group | The Slender Student [click to enlarge + print]

This chart made a huge difference in the way I eat. Last summer when I was doing Weight Watchers, I’d snack on cups and cups of fruit because I was hungry and because it was 0 PointsPlus. When the scale didn’t budge, it didn’t take long for me to attribute my plateau to the hundreds of calories I was consuming in fruit. Now I don’t see any problem with having a piece of fruit as a snack, but I know that having a cup or less of raspberries is going to do me more good than demolishing the whole box. These days my sandwiches are almost always served open face, allowing me to pile on more nutritious and satisfying toppings like turkey, avocado, and as many veggies as I can stack.

So, click on the chart, print it, stick it on your fridge, and use it. To see the daily number of recommended servings for each food group, check out this handy little poster from Choose My Plate.

If you have any questions about portion control (or anything else), ask away in the comments section!

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Zucchini Hummus

Zucchini Hummus | The Slender Student Last weekend, my younger sister came to visit me in Austin and I was seriously excited to show her what life is like as a college student. You know, hours on your friends’ couch, staying up late, three trips to the grocery store in two days.

K, so maybe that last part is my own idiosyncrasy, but Julia still tagged along because she’s great. She even humored me by loyally standing with the cart, waiting for my deli turkey to be sliced, while I went to go get hummus. And by “went to go get hummus,” I mean, picked up every tub in every available brand to look at the nutrition information and ingredients.

Zucchini Hummus | The Slender Student

If you’re keeping a tally of weird things I do, I give you full permission (and, in fact, advise you) to stop reading once you hit double digits.

Zucchini Hummus | The Slender Student

Anyway, eventually Julia came over, turkey in hand, to see what was taking so long. At that point I threw in the towel. I decided that if I can’t get a hummus made with olive oil and real ingredients for under 60 calories per serving, then I’m going on strike. Hummus buying strike. The best part about my boycott? I got to go home, brainstorm a recipe, and then go to the grocery store again.

Yeah, I rock at college.

Zucchini Hummus | The Slender Student
Zucchini Hummus
Makes: 1 1/4 cup | Serving size: 2 tablespoons | Calories per serving: 55
Fat: 3.9 g (Sat Fat: 0.5 g) | Carbohydrate: 4.4 g | Fiber: 1.2 g| Protein: 1.4 g

ingredients:
1 zucchini
1/3 C low sodium canned chickpeas (drain excess liquid)
3 T tahini
2 T minced garlic (or 2-3 cloves)
2 T lemon juice
1 T olive oil
salt, to taste

directions:
1. Dice the zucchini into 1/2″ square pieces.
2. In a food processor or blender, combine all of the ingredients and blend until smooth.
3. Serve with carrots, celery, or pretzels for dipping! Or try adding a bit of red wine vinegar to thin it out and use it for salad dressing.

Recipe inspired by DailyCandy.

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