Do you like making things yourself? Do you like Greek yogurt? Well, I’m going to teach you how to make your own!
First, purchase a milk cow and….
Just kidding. It’s not that complicated.
I don’t even think they allow cows on college campuses….not counting the girl who snagged your crush before you.
To make your own Greek yogurt, all you need is a container of plain or regular yogurt, a strainer, a bowl, and a few coffee filters.
First, line the strainer with a couple (about 2) unbleached coffee filters and place it over your bowl. Pour the yogurt in and stir to ensure the consistency is even. Place the bowl in a fridge and allow it to sit for about a day or so. The excess fluid will drain out, leaving you all of the good protein on top. Voila, Greek yogurt!
Top it with fresh fruit, granola, or sprinkle some cinnamon on top. Yum!
What is your favorite flavor of yogurt? Let me know!
The Dorm Dietitian
PS Happy fall y’all!
Anonymous said: As far as exercise goes, I dont exercise as much as I want to but I still usually bike a few miles a week and I try to go to the gym for some cardio and strength training. The first week of changing my diet (as in food, not dieting) I got constipated and now I don’t know, my digestion is off and maybe that’s what is making my body feel off. Any suggestions? I’ve been in school for about a month now so this is ongoing and alo I do treat myself occasionally with ice cream or pizza. pt 4
Hey! So you actually have quite a common problem. When you suddenly eat fewer calories, your body goes into “starvation mode”, which means that it will try to retain every calorie you consume. Your diet actually sounds great though, so good job! It does sound like you are eating a lot more protein, which may cause you to feel fuller and even bloated. Try to incorporate more fats and carbs in your diet to maintain that balance. Only about 10-35% of your daily calories should come from protein, along with 20-35% fat and 40-65% carbs. I also know that the first few weeks of school can be stressful, which can jolt your body and cause all sorts of issues, including digestion problems. Meditation can help, even just a few minutes before bed (I was actually skeptical when I heard this, but it really does help). Try including more whole grains, which can solve your digestion problem. Even a bowl of oatmeal in the morning can help. And there is nothing wrong with the occasional treat! You might also be dehydrated. Are you drinking enough water? My best advice is to buy a 1 liter bottle and try to drink the entire thing before the end of the day. That also aids in digestion and can even help your appetite. Also, try to incorporate exercise everyday. Speed-walking to your classes, signing up with your friends for a workout class, or just doing little workouts throughout the day can add up!
My last thought to your problem is that you might be allergic or sensitive to a certain food. You might also have developed indigestion, which can cause a lack of appetite. There was a good month last semester when I felt the same way, and I found that taking Xantac or Tums before a meal would help me out a lot because it calmed my stomach down. (I realized that I was really stressed out, which made my stomach act up).
I really hope I answered your question, but if not, feel free to message me again! I hope this helps and that your appetite comes back soon :)
The Dorm Dietitian
Well, it’s September, so it’s pretty much fall. I still sweat when I walk to class, but my autumn decorations are out in my dorm room. So there’s that!
Anyways, here are some health benefits found in your favorite fall food!
Nothing like the smell (and taste!) of cinnamon. It goes with almost everything, and it turns out it’s really healthy! It’s an antioxidant that helps keep inflammation down in your body, which in turn keeps your immunity up, lowers blood pressure, and can even improve your memory! But still study for those midterms ;) Sprinkle some on apple slices, on top of your cereal, or even mix it into your next bowl of vanilla ice cream.
Nothing better than pumpkin in the fall, whether you’re eating some or carving one. Pumpkin is super high in carotene, which keeps your eyes healthy so you can spot those cuties in class. It is also full of B vitamins, which revs your metabolism, and a serving provides almost 20% of your daily fiber needs. Need some ideas? Blend it up in a smoothie with some vanilla yogurt, ice cubes, and yes, cinnamon. Pumpkin puree works best!
Healthier than their counterparts, these little super spuds also have anti-inflammatory benefits and are a great source of vitamin A and iron. Replace your normal mashed potatoes with some sweet potatoes or roast them in the oven with some olive oil and Parmesan sprinkled on top.
My favorite! Full of fiber and packed with flavor, these tiny powerhouses will give you a great dose of antioxidants and vitamin C. You can buy these prepared or whole. Eat them by themselves or on top of a waffle, cereal, or with a few squares of dark chocolate. Treat yourself!
Corn on the Cob
Fiber, vitamins, and antioxidants…so healthy! Corn has one of the highest satiety factors of all the vegetables, so you will feel fuller faster. It is a great source of fiber and is naturally sweet! Now where are my corn holders?
I absolutely love pecans! They are filled with vitamin E, the B vitamins, potassium, and protein. Sprinkle some on top of yogurt or just eat them by themselves!
What do you love about fall? Let me know!
The Dorm Dietitian
PS - I just reached 350 followers and I wanted to thank every single one of you! I hope you guys like what you read and pass it on :) Once I reach 1,000 (help me out!) I will have a giveaway!
Guess who’s on instagram? This girl! Follow me @thedormdietitian for your daily fix of food with a dash of fun and fashion :)
merelyuntitled said: Just wanted you to know I will beginning college this fall trimester- T Minus 4.5 weeks... Im just so happy I found your blog. I am hoping to loose the freshman 15 not gain it- Thank you for acknowleding that we are all capable of making the best decisions. My school offers free kickboxing, pilates, zumba etc, i am so excited! Thank you for this uplifting blog!