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The Dorm Dietitian

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 :)

xoxo,

The Dorm Dietitian

Fallelujah! Healthy Fall Foods

Hey everyone!

Happy Fall!

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!

Cinnamon

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.

Pumpkin

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!

Sweet Potatoes 

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.

Pomegranates 

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?

Pecans

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!

xoxo,

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!

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One Song Workouts!

Hey guys!

So I don’t know about you, but I like getting things done quickly. Especially workouts. With school coming up, our schedules are going to be a little tight, so how are you going to fit in some exercise?

Cue the One Song Workout!

How does it work?

First pick an upbeat, long-ish song. One of my favorites is “All Night” by Icona Pop. For the first verse, do different variations of crunches, such as bicycles, v-ups, and sit-ups.

Every time the chorus hits, stand up and do some burpees or jumping jacks until the next verse comes on.

For the second verse, perform glute bridges. {Repeat chorus!}

For the third verse, pick up a few free weights and do whatever variation of lifting you like. {Yup, chorus again!}

And if there’s fourth verse, it’s time for lunges!

What is your go-to workout song? Let me know!

xoxo,

The Dorm Dietitian