Q + A, Part 3

16 April, 2013 by Claire | Leave a comment

Today I’m answering another handful of the questions y’all have submitted. Be sure to read part 1 and part 2 to see if I answered your question or just to check out the answer to something you probably wanted to know anyway. If you’re still feeling snubbed, please submit any question you’d like!

How did you get into the whole healthy lifestyle thing? Is it how you were raised, or was it a decision you made for yourself as you got older?
I’d say that my inclination toward health has been a work in progress. As an overweight kid, I’ve always been very body conscious. Losing that weight occurred through a combination of simply growing into my body, Weight Watchers, and sessions with a registered dietitian. Plus, my mom’s a naturally thin woman with naturally healthy eating habits (ugh, lucky lady), and I’m sure that’s also played a significant role in how I ended up where I am today (though I’m definitely not nutritionally perfect by any means).

So, since nutrition was an interest of mine throughout my adolescence, it seemed like a natural choice to major in it. Since then, my passion for the subject has only grown, as manifested by The Slender Student. In about a year, I’ll be set to take the certification exam to become a Registered Dietitian, making it not just a hobby, but my full time career too.

I am dependent on at least 2 cups of coffee a day (one in the morning and one in the early afternoon) to stay awake for a whole day of classes. Are there any healthy alternatives that pack the same punch? I love my coffee but worry it’s inhibiting my true slender potential!
Ah, a caffeine fiend; a reader after my own heart. Before you go any further, read my Coffee Talk post.

Are you back? K, great. So, if by “coffee” you mean coffee, then sit back and enjoy your two cups. But, if by “coffee” you mean a grande caramel macchiato double syrup with heavy whip, then it’s probably time to reevaluate. How do I get my slender caffeine fix while maintaining a bit of decadence? So glad you asked. On colder days, I’ll get my grande coffee with steamed nonfat milk and Splenda . The thick frothiness makes the drink a little creamier, which makes it seem more like a treat than its low calorie count lets on. In the summer, I’ll ask for a half pump of sugar free vanilla syrup in my grande iced coffee. Leave the sugar, whole milk, caramel drizzle and whipped cream behind the counter and it’ll stay off your waist too.

Hi, I am a lactose-intolerant vegetarian, and find it really hard to get enough protein in my diet. I normally end up with meals made majorly of carbohydrates. Do you have any suggestions of ways to incorporate more protein into my diet? Thanks :)
Hey! Ok, so I’m really excited to answer this question because as you may have noticed, I’ve been incorporating Meatless Mondays into my weekly routine so I’m just, like, super revved up about plant-based proteins. As a vegetarian, it’s crucial that you understand how to combine complementary foods to make complete proteins. Once you understand that concept, it’s time to shop. To prepare for my vegetarian meals, I make sure to purchase at least one alternative source of protein (tofu, tempeh), some sort of bean (canned black or garbanzo; reduced sodium is best), quinoa, almond butter, and, of course, plenty of fresh fruits and vegetables. I’m able to combine these ingredients into nutritious, protein-packed vegetarian meals. Since you’re lactose intolerant, I also suggest you check out dairy alternatives made from soy, almonds, or coconut that are calcium fortified.

The List

4 April, 2013 by Claire | 6 Comments

I often struggle with how personal I want The Slender Student to be. I hesitate to put it all out there for two reasons. Firstly, you could all be Craigslist Killers, or strangers with candy that want me to get in your van. Secondly, I’m just some random college girl whose blog you stumbled upon after clicking through some pretty food pictures on Pinterest. Admit it, you’re here for the healthy food porn, not to hear my life story.

Recently, however, I was telling an acquaintance something about a fast food venture fueled by libation, leaving her in complete disbelief that, “The Slender Student drunk eats?! At WHATABURGER?!” In that moment I realized that in sharing my healthy tips and recipes, I’ve (unintentionally) made myself out to be a nutritional saint. So today I’ve decided to share my list. My list consists of five things (though I’m sure there are more) I’m working on to improve my health. These are the things that I know I should be doing as a nutrition student, a health blogger, and a human, but that I don’t do because I’m well…a human.

I know from my own experience (and a buncha geeks’ research) that writing things down helps keep you accountable, so feel free to leave your own lists in the comments section. Immortalizing your goals on the interweb could make you that much more likely to achieve them, plus I’d just love to see them.

Slender Sights: LUNA Debunks Your Diet

2 April, 2013 by Claire | Leave a comment

Today is the first entry in a new series, Slender Sights. Judging by the fact that you’re here, I’m going to go out on a limb and guess that you use the Internet as a resource for finding information on nutrition, health, and fitness. And though I’m not a registered dietitian (yet!), I do my best to make sure everything I put on The Slender Student is backed by my undergraduate nutrition education or other credible scientific research. This isn’t the case for all online nutrition resources, though, which has inspired me to start Slender Sights. In this series, I’ll be sharing links, photos, and videos to health resources that I think Slender Students should take a look at.

Today’s Slender Sight is from a video series by LUNA, the snack bar company. In their “Debunking the Diet” campaign, they’ve set out to share nutrition information that’s commonly confused.

Check out the first episode, posted in February, about whether or not eating past 8 pm really makes you gain weight. Host, Erin Gibson, gathers public opinion and then consults with LUNA’s registered dietitian, Tara Dellolacono Thies, to get the real deal.

So far, so good, right? And while I’m really glad they’re doing their best to set diet rumors straight, I think I’m most entertained by the interviews and comments people have left on the video…

If you have a Slender Sight you’d like me to check out, please leave a link in the comments section!

Slender Sweet Nothings

26 March, 2013 by Claire | Leave a comment

1. If you find yourself becoming excessively hungry between breakfast and lunch, think about what you’re starting your morning with. If it’s full of simple carbohydrates (fruit, most cereals), try adding in some whole grains, protein, and healthy fats. Check out my Fuel Your Morning post to find out why (one of my favorite breakfast recipes is also in there!).

2. In the spirit of my Out On The Town: Salad Bar post from last week, here’s another salad tip: instead of calorie-laden dressings, opt for hummus, salsa, a balsamic vinegar reduction, or even soy sauce. That way, what you pour over your lettuce will have nutritive calories or none at all!

3. Next time you’re at the grocery store, buy a couple of bananas that are fully ripe (yellow) and a couple more that won’t ripen for 2-3 days (green). Now you’ll have enough to get you through the week, without needing to trash the brown, uneaten ones. If it’s too late, don’t forget that you can peel and freeze overripe bananas to use in smoothies!

Out On The Town: Salad Bar

21 March, 2013 by Claire | 1 Comment

I’m not a sadist but I do find it disturbingly fun to watch people making their own salads under the assumption that they’re making a healthy choice, only to cover the undeserving bed of lettuce with fatty, calorie-laden toppings.

Before you realize that I’m a terrible person and close your browser, let me make up for it by giving you my tips on how to stay slender while you’re out on the town at a build-your-own salad bar.

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lettuce
Ok, it’s pretty hard to go wrong here, but I’ll tell you this much: iceberg is the barren wasteland of the lettuce world. You’re not going to get fat from choosing iceberg over romaine or baby spinach, but you will be missing out on some vitamins, minerals, and other disease-preventing compounds. Laaaame.

vegetable toppings
I basically go buck wild on the raw, non-starchy veggie toppings when I’m making my own salad. They’re low calorie, full of nutrients, I like the way they taste, and I love not having to wash and chop them myself. An easy tip is to get as many different colors going on in your salad as possible. The different colors are indicative of different nutrients. Eat the rainbow or whatever. When it comes to starchy vegetables (corn, potatoes, beans, squash, etc.), I’ll usually pick one or two and have a total of about 1/2 cup.

Lately I’ve been adding avocado whenever I can, aiming for about 1/4 of a small fruit (yeah, I know, this is supposed to be the vegetable section). This is about 40-80 calories, but it’s packed with healthy fats that I know my body needs. Now, guacamole that looks like neon green paste? That I’ll pass on.

protein toppings
I stick with what I know when I get to the protein. This means grilled chicken, turkey breast, hardboiled eggs, black beans, baked salmon, or tuna. Anything breaded, fried, or mysteriously marinaded is likely to pack in more calories than you realize. I try and eyeball a 3 ounce serving, which is about the area/thickness of the palm of your hand.

extras
I have very firm thoughts on cheese as a component of salads, sandwiches, wraps, et cetera. If I can’t taste it, then why have it there at all? A serving size of cheese is 1 ounce (usually a slice, or the size of your thumb if it’s a block cheese), so I go for the strong cheeses that’ll deliver flavor in that small of a portion. This usually means a spoonful of goat cheese or a sprinkle of feta. Cheapy cheddar cheese shreds just don’t do anything for me.

Other sneaky extras you might want to be aware of are dried fruit, nuts, seeds, croutons, and wonton strips. How come? Here:
1/4 cup of dried cranberries = 100 calories
1/4 cup of peanuts = 210 calories
1 tablespoon of sunflower seeds = 50 calories
1/2 cup of croutons = 90 calories
1/2 cup of wonton strips = 115 calories

dressing
If I’ve been “good” with my salad (no nuts, cheese, mostly lean protein and vegetables), then I’ll have 1-2 tablespoons of whatever dressing looks best to me on the side. I’ll then dip my fork in my dressing first and stab around my bowl for the goods. You’ll be surprised by how much less dressing you end up needing that way as opposed to pouring or dipping.

If I’ve decided to amp up my salad with more delicious toppings, I’ll opt for a splash of plain balsamic vinegar or soy sauce (something I picked up in Spain…weird…but try it). Nothing wrong with an essentially 0 calorie dressing.

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Did I miss something you always scoop into in your salad bowl? Want to see another restaurant or type of cuisine featured in the Out On The Town series? Leave a comment!