Eating Healthy on a Student Budget (excerpts)

Although the legendary ‘Freshman 15’ has recently been declared a myth by an Ohio State study, many college students still struggle with how to eat both healthy and on a limited budget.  For students balancing classes, work, internships and extracurricular activities, daily eating habits often fall to fast food and pre-packaged entrees.

Robyn Kievit, a nurse practitioner and dietician at Emerson College and member of the American College Health Association, helps students manage their eating every day and is familiar with the issue of eating healthy for less.  Her advice for busy students is to plan meals and snacks around classes and to bring non-perishable foods along during the day if they are unable to go back to their apartment or dorm between classes.  “One method may work one day with a hectic work and class schedule while another will work for a different day or weekend day,” Kievit said. “In general, I recommend students try to eat something every three to four hours as that is when our bodies generally become hungry after eating mindfully the last time. Eating regularly keeps us from overeating and undereating.”

Asha Kennedy, a 19-year-old dietetics major at Florida State University, believes that an important rule of eating healthy on a limited budget is planning meals in advance.  “Making a schedule, even if tentative, for the week will give you an idea of how much time you will need to dedicate to your meals as well as to plan out when and between which classes to prep for your meals,” Kennedy said. “Potluck dinners are a favorite among my friends and I. Someone makes the pasta, someone makes the meat, another person makes the vegetables and someone is in charge of dessert. Or even having one roommate cook one night, and you cook another night are simple ways to ensure having a meal on busy days.”

Kievit suggested these students stock their kitchen with items that will help them create basic meals, such as:

• Salad spinner 
• Aluminum vegetable steamer
• Medium size saucepan/pot
• Wooden spoon
• Medium serrated knife
• Medium cutting knife
• Cutting board
• Spatula
• Water container with filters

When buying groceries, Kievit said students should make a list and a budget ahead of time, and stick to it.  The list should include foods that are multipurpose (especially if they have limited shelf life) such as vegetables that can be used on sandwiches and also in entrees. Buying plenty of fresh fruits and vegetables is also important to keeping a balanced diet. Although non-vegetarians and vegans tend to get enough protein, meats such as chicken are practical for healthy cooking because they can be used in a variety of ways.  It’s important to look at the nutrition content and stay away from foods high in saturated and trans fats.

Purchasing store brand items and taking advantage of sales and coupons can also save money, as well as shopping at discount grocers and green markets.  Pre-packaged foods are a quick, seemingly inexpensive and often tasty option, but even those that claim to be healthy can be packed with hidden sodium. Kievit offered the following tips when it comes to pre-packaged meals:
• Keep calories down to 500 in total
• Keep fat grams to zero of saturated or trans fats.
• Keep sodium down to 300-600 mg per serving in frozen or pre-packaged foods.
• In general, choosing foods with the least amounts of ingredients is best and most pre-packaged foods have a longer list of ingredients.




Eating healthy on a budget may seem like a challenge, but by following these simple rules, Keivet estimated that college students can keep their weekly grocery budget down to about $20-$50.  To learn more about healthy eating, students can visit their school’s student health centers and ask for advice specific to their school and the food shopping options around it.



By Julie DeVito

November 11, 2011

Free Art!

We know the perfect way to unwind after a day of USC lectures.  Lose yourself in some amazing art!

The Los Angeles County Museum of Art has amazing permanent collections that are FREE on the 2nd Tuesday of every month and every day after 5pm.  (PS.  The museum is closed on Wednesdays.)  They have a wide array of art to choose from. You can view the traditional art of many world cultures or photography, to some very modern sculptural art installations.  Something for every taste.

http://www.lacma.org/art/collection

Free Concerts at the Hollywood Bowl

Some weekday mornings in the summer, you can enjoy the rehearsals of the Los Angeles Philharmonic at the Hollywood Bowl. It's free to listen, free to park, and you can explore the grounds and visit the free Hollywood Bowl Museum. Call (323) 850-2000 to see when rehearsals are scheduled.

Crime Prevention Tips from the USC Dept. of Public Safety

The Department of Public Safety at USC is a terrific resource for the university's students and staff.  We are thankful that we at Trojan Buildings are on the DPS Patrol Perimeter. 

We have the highest respect for all the officers.  Los Angeles is a big and sometimes dangerous city.  The DPS officers have some very useful crime prevention tips for students.  We have reprinted some of them here for you:  

What is Suspicious? ·   A person going door-to-door ·   Anyone forcibly entering a locked vehicle ·   Anyone being forced into a vehicle Confronting Danger ·   Trust your instincts ·   Know yourself ·   Show your anger, not your fear Getting around USC safely / Jogging safety ·   Stay alert to your surroundings ·   Know the locations of the Emergency Phones ·   Try to vary your route ·   Jog with a known companion ·   Jog in a familiar area ·   Do not jog after dark Auto Crimes ·   Be selective in where you park your car ·   Always lock your car ·   Don't leave valuables visible inside ·   Keep doors locked and windows up ·   Keep your valuables out of view ·   Travel on main road Bicycle Safety ·   Register your bicycle ·   Working brakes ·   Bike lights for night riding ·   Register your bicycle ·   Lock your bike to a stationary post or rack ·   Thieves look for easy opportunities

ATM Safety / Identity Theft ·   Be alert ·   Do NOT write your code on your ATM card ·   Stand directly in front of the ATM ·   Pay attention to your billing cycles ·   Minimize the identification information ·   Keep personal information in a safe place Acquaintance Rape / Ruffies and GHB -"Rape Drugs" ·   Listen carefully ·   Be aware ·   Remember that date rape is a crime ·   Don't share drinks ·   Don't leave your drink unattended ·   Call 9-1-1 if someone passes out Apartment and Residential Security ·   Unpack as soon as possible ·   Always lock your door ·   Recognize strangers Fire Safety ·   Alert the occupants and evacuate the building ·   Be prepared ·   Beware of False alarms

For the complete list of crime prevention tips, visit:

capsnet.usc.edu/dps/CrimePrevention/Specialntrest.cfm

Welcome back, Trojans!

Here you come!

Students are starting to return for another year's education at USC.  To all of you coming back for another year and all of you coming to Los Angeles for the first time-- WELCOME!

Get Help Furnishing Your Apartment

We have just come across a service that may be very useful to our Trojan Buildings' residents.  Need to get some furnishings, say from IKEA, but don't have a way to get there all the way across Los Angeles or to bring them back here to Trojan Buildings?  Contact Chris, the Trojan Spaces manager, and he will get you in touch with Full Service Furnishing.

For a small fee, plus the cost of the furniture you choose, they will do the shopping, delivery, and assembly of the furniture you need.  All furniture is new.  There are two deliveries scheduled for USC students.  You must place your order by either August 10th or 20th.  Call Chris at (323) 428-1687 for more information.

Another great way to get the things you need is to take a Zipcar.  There are 3 parked in front of Trojan Terraza and USC students get discounted membership!  And did we mention that they pay for insurance and gas?  It's a terrific value.  We placed a link on our Facebook page:  http://www.facebook.com/pages/Trojan-Buildings/180666225287777 Go check it out!

Summer "To Do" List

Got any time to spare in Los Angeles this summer?  We found a list of 20 fun-filled activities (not on USC campus!) for you to try.  Between art museums, Disneyland, and Hollywood legends, something is sure to be the perfect way for you to spend a day.

Go to the Trojan Buildings Facebook page to see the whole list!