Healthy Grocery Shopping on a College Budget

A few scrolls into my Pinterest feed and I have probably seen three "Clean Eating Complete Grocery List" or something of the like. I read through the items and think to myself how much that must cost. I will be completely honest that I am ballin' on a budget. College students love to talk about how poor we are. Many people will say that it is too expensive to eat healthy. I say that it is too expensive to our health to not eat healthy. Here are some tips on how to grocery shop on a budget for one:

1. Figure Out Your Budget

How much money do you have to spend on groceries each week? I usually spend about $30 on a normal week and a little extra if I am stocking up on a staple. 

2. Plan it Out

The worst thing you can do is go to the grocery store unprepared. You need to know what you are going to purchase and how much it will cost you before you even leave home. An app I find extremely useful is Flipp. It aggregates all of the local ads into one platform and allows you to clip items to a list. Buy what is on sale. Two for $5 blueberries? Perfect, you have found your fruit of the week. Grocery stores often have rotating specials on all categories. If ground beef, canned beans, and bell peppers are on sale that week, plan to cook chili or stuffed peppers. Let the grocery store decide what you will be cooking by what is on sale. 

While making your lists, either digitally or on paper, write the price next to the item. The prices can be found in weekly ads or on the grocery store's website. This step only takes an extra five minutes, but will help you tremendously by staying on budget and buying only what is on the list. 

3. Have a Snack Before You Go

Everyone has heard the common advice of "don't go grocery shopping hungry." It is so valuable. If I go shopping while hungry, I often make hasty decisions or add unnecessary items to my basket. 

4. Learn From Your Experience

Go over budget this time? That is okay! Making mistakes is how we learn. Don't let your mistakes allow you to fall back into bad habits. Make a resolution to do better next time. 

Extra Tips

Bring your own bags. Most places give you a discount, it is much better for the environment, and they are easier to carry than plastic. 

Go during the quiet times. Google has a that when you search a business it will tell you it's busy times for every day of the week. Find a time in your schedule that is not the main rush for a less stressful experience. 

Pay with cash if you can. Paying with cash gives you a much more real feeling of spending money rather than just swiping a card. Bring only the amount you intend to spend for an extra challenge of staying on budget. 

Do you have any tips for grocery shopping on a budget? 

Where do you do your shopping?
Ever feel like the lady from Sausage Party while shopping? 

xx

Katelynn 

Staying Healthy in College

College is great. You get to make new friends, explore new ideas, and try new lifestyles. However, it is not a cakewalk. Going to class, studying, meeting for group projects, working part time, and participating in social activities can leave you exhausted and feeling like the gym is for crazy people and microwavable food is the only meal you can fit into your schedule. 

I am here to tell you that that doesn't have to be the case. In fact, eating healthy and exercise will make the other aspects of college easier. It only takes a little planning. 

Start a Workout Routine

If you were like me in high school, you were able to rely on sports to keep you in shape. It is hard to get yourself to workout when it is no longer a "fun" activity. But that is exactly the misconception that deters people from the gym. Find a form of exercise that you do find fun. We are really blessed at NDSU to have a wellness center that offers so many different activities, from paddle board yoga to zumba to intramural sports, there is something to spark an interest in everyone. It may take a little time to find what you truly enjoy and that activity can change over time, but just find something to keep yourself active on a regular basis. You will soon feel a boost in your energy and mood.

Stop Eating like Crap

Eat like crap, feel like crap. Food is fuel and if you fuel yourself poorly the consequences will be noticeable. Our body needs proper nutrition to perform it's best. I will go more in depth in future posts on how to prepare healthy food, grocery shopping on a budget, and yummy recipes. For a quick summary; try to fill half your plate with veggies, eat whole grains, and include lean protein in every meal. Eat when you are hungry, but learn how to distinguish hunger from thirst which brings me to my next healthy habit. 

Drink Water

I get it, water is plain and boring. But it is so important for keeping a healthy body. About 75% of Americans are chronically dehydrated. Dehydration can lead to an abundance of health problems such as constipation and lack of concentration. Find a water bottle you enjoy drinking from and bring it with you everywhere. If plain water is too bland for you add some nuun, flavor drops, or fruit. 

Form Good Sleep Habits

Sleep is crucial. It is often seen as a luxury to get 8-10 hours a night, especially in college. It is seen as bragging rights whoever can get more done on the least amount of sleep. With a little schedule prioritization, you will no longer find yourself needing to stay up until 2am to finish an assignment. There is no shame in going to bed at 10pm, or even earlier, at all. To keep your mind and body working in tip top shape you need to get proficient rest. 

These are broad categories to staying healthy, but when sustained and implemented correctly you will feel so much better in all aspects of life. 

What is your best hack to staying healthy?
Which aspect of health do you think is the most important?

xx
Katelynn 

Back in Black

Hey everyone (my two readers). It's been awhile. 

In fact, it has been about a year and a half since I have posted anything. My last post was about me taking a break from running and somehow also a 18 month hiatus from blogging too.

Thankfully I have ran in in the past year and a half. In 2016 I ran two half marathons, Fargo & Yellowstone, a 10k in Detroit Lakes, and a handful of 5k's throughout the summer. 

In regards to me other than running during my blogging hiatus; I am still studying accounting at NDSU, I did a small amount of traveling, and did quite a bit of growing as a person in 2016. 

I am excited to get back into blogging. I want to provide people the necessary tools to create their best, healthy, fitness filled life. Being a college student myself, I will provide some tips and tricks on how to stay healthy in this stage of life, but most tips are applicable to all ages!

If you enjoy my blog and feel it adds value to your life, please share it with others! 

If you think my blog sucks and is a waste of internet space, that's fine. Just please don't be a troll. 

Please reach out to me if you'd like to read about a specific topic, I'd be more than happy to answer your questions!

xx

Katelynn

Vacation from Running

"Wait, Katelynn! Don't you mean running vacation?" you might say. 

No, no. I am talking about a vacation from running. Some describe it as a "break." But to me, a "break" is the time before quitting something forever. I am not quitting running forever, I am merely on a vacation from it. 

 Vacation

    noun

1.

a period of suspension of work, study, or other activity, usually used for rest,   recreation, or travel; recess or holiday:                            - Dictionary.com

A vacation is a much better word to describe this period. Everyone needs to take a vacation from running every now and again. Over-training and burnout happen all too quickly and even quicker with extra life stress (talking about you college). 

Here is why I am taking a vacation and if these sound familiar, you should take one too! We can go on vacation together!

Injury

I did a bad thing and ran two half marathons on a foot with plantar fasciitis. Initially I just thought I was sore from running on a sandy road, but the pain persisted. I probably should have started my vacation earlier after the Bismarck Marathon, but my stubborn personality had me squeeze in one more half after. Now I am taking time to heal my foot properly without undoing my rehab by going for a run. Injury and chronic soreness (probably an injury itself) take time to heal. If something hurts every morning or during/after every run, it is a good idea to take a vacation and see your doctor. 

Boredom 

Refusing to run on cement and in the cold left the wellness center as my only option. I was just bored of running on the treadmill. I couldn't focus on reading and even got bored watching Netflix on it. Running became a chore that I no longer wanted to do. My brain and body were rejecting it. Why force yourself to do something that you don't enjoy. 

Ability to try new things

Being so bored of running, I needed to find another form of exercise; anyone close to me knows how I get when I don't get some cardio. With a vacation from running, I feel like I have the freedom to do other workouts without worrying about being too sore to run. The wellness center on campus has so many group exercise classes and I have only tried spin - that's sad. Now I can try whatever I want! 

Notice that new badge to the right? Yeah that's right. Your rural running girl is now a Sweat Pink Ambassador. I already feel so welcomed into the community and I can't wait to network more!

I hope everyone had a wonderful weekend. Mine was unexpectedly really great. I spent Friday night with my girl Tate. We carved pumpkins. I love her.

I spent Saturday and Sunday with my brother, Luke, and sister-in-law, Amanda. They were in town for Nitro Circus. I missed them. It was good to just hang out with them. 

Sunday night I had supper with my Aunt and Uncle on their way back from the Cities. I missed them too.  

I started this week with a very full heart. I am excited to go home this weekend and see the rest of my family!

What do you do on your vacation from running or working out?

How do you switch up your routine to avoid injury and burnout? 

Fargo Mini Marathon

I thought the Bismarck Marathon was going to be my last half marathon for the year, but I had to fit in just one more. Luckily I now live in a town with races often and the Fargo Mini Marathon was so convenient that I signed up just a few days after the Bismarck Half. 

The Bismarck Half was such a good race for me that I knew I probably wasn't going to PR in Fargo, especially since I wasn't training at a high intensity. I used a run/walk strategy again, but my time was a little slower.

The didn't like that there were not bags at the packet pick up. I would've looked around at the little expo if my hands weren't full since I picked up Kensley's bib and shirt too. They did give out those heat/ice packs with the little ball things inside, so I was pretty excited about that. 

Pre-race was crowded and the line up was messy, but I suppose that is hard to organize inside. The course was okay. I don't like running head to head, because it just reminds me how many people are ahead of me and how few behind me, haha. The course also seemed like a lot of cement and my legs definitely felt it. 

"The uphills are a lot harder than the downhills" - Kensley

There was an opportunity for a double race. Whatever distance and then a 5k after. Kensley was so excited about finishing the half in Bismarck with me and wanted to "do the whole thing next time" so we arranged that she'd do the 5k after the half with me. She did absolutely great and outran me at times. We started 5 minutes late and still were not last! She got her very own medal and I really hope she grows up being a runner.

Have you seen a happier 5 yr old at 6 am?!

The medals were pretty neat; a wooden pendant in the shape of a leaf. Perfect for a fall race.

My mom brought Kensley and we got to have a fun girls' weekend.

 

LOL fail - mine ended up being a youth size

bedtime stories

shopped 'til we dropped (didn't take long)

 I was sad to go back to class today after such a fun weekend. I miss them both already. Visit again soon!

Have you ever done a double race?
What about sleeping in a twin size bed with a 5 year old?

Thanks for reading!

xx
katelynn

How to Create a Vision Board

Some have a motivation board that when they look at it, it reminds them their fitness and health goals. I have something similar and I'm going to share some tips on how to create one for yourself!

Instead of a purely fitness or running orientated board, mine is a vision for my future. It encompasses goals from my academic life as well as my running and personal life. When I look at my board, I am reminded of how far I have come and what I have yet to accomplish.

Here's how to create your own:

Find a space you see daily

I didn't have many options as where to put mine in my dorm, but I am at my desk often and I can see it every time I walk in. A wall in a home office, inside the bathroom door, or even in the garage are all good options. Put it wherever you will see it often, but maybe somewhere somewhat private so it is still special to you personally. Mine at home was in my workout room right next to my beloved treadmill, that I am missing dearly while away (don't tell the Wellness Center treadmills that though ;) ). 

Separate it from the rest of the wall

Taping quotes and pictures to a wall randomly can get messy. Create a boarder (see what I did there?). At home I had a large chalkboard wall sticker. I didn't know how that'd fare on a dorm wall and I'll only be here for 7 more months, so I went with some gold washi tape. A hanging cork board would work too! 

Find what inspires and motivates you

What gets you to make sh*t happen? Is it a medal from a past race, a quote, a picture of loved ones? Find whatever inspires you in tangible form and can be taped to a wall, then put it on your vision board! Mine right now (forever growing) includes:

• "wanderlust" art to remind me that the world is mine to explore
• a calendar  for obvious purposes
• NDSU graduation tassel that we were given the first week of school to remind me that I will get my degree in 3 years here
• a wolf and lion that I doodled to remind me to be aggressive and take what I deserve (only rightfully of course) 
• two little quotes to remind me that I have terrible handwriting the tools I need to crush my goals
• a letter from mom from the first week of school to remind me of the love I have supporting me
• medal and bib from my most recent half marathon (not for long - 5 days until Fargo Mini!) to remind me that I have accomplished goals I once thought I could not
• a running quote to remind me to run? haha
• a name tag with my major to remind me that I'm going to have a great and successful career

What inspires you for your education/career?

What motivates you to live a healthy life?

Thanks for reading!

xx

katelynn

Time Management

College is busy. College is stressful. College is hectic. College makes me want to stay under my blankets in my footy pajamas until the magical homework fairies finish my assignments and take all of my tests; sometimes. 

But how do I stay on top of my never ending to-do list without having a mental breakdown every day?

Time Management!

I imagine time management as a super hero dressed in a suit that constantly nags you until you make efficient use of your time. Too bad that super hero doesn't exist. The only one that can keep you on top of things is yourself.

In my Business 189 freshman class (2 credits short of bypassing it) we had to fill out an excel sheet for an entire week of our time. We had to plan for every 15 minute period, then we tracked it. I pretty much stayed with my original schedule. It was ironic that I wasted time trying to remember and tracking what I did. Oh well. All in all it was a good reminder of effective time management. 

After six weeks in college here is what I have found works the best to keep from falling behind:

Lists 

I am a lister. That's not a word, but I just made it one. Lists keep me on task and prioritized. Making a list every night before bed makes it clearer for what needs to be done tomorrow and by what time. Adding specific details, like office hours of a professor, to the task saves time when the task needs to be done. I put the most important items at the top and work my way down throughout the day. At the end of the day, if something doesn't get crossed off I add it to the list for the next day. 

Planner

I am a very visual person. I like to see things written out. A planner is a great way to keep events and daily tasks organized. Adding details into a planner saves time in the long run as well. Along with a portable planner, a large monthly calendar is useful. There are many creative ideas for creating your own monthly calendar, but I prefer to have a paper one so I can write in future months. 

Set a Timer

If I am struggling to study or do homework by aimlessly scrolling through social media, I set a timer on my phone (10-20 minutes) and put it on the other side of the room (let's be real that's only like 5 feet in my dorm, but still) and work on that task until the time is up. Another thing I have been doing recently with my phone is charging it on my desk at night. It keeps me from spending too much time on it before bed and once my alarm goes off, I am physically up. 

Allow for Down Time

No one can work 24/7. We all need some time for leisure. After 8 pm (unless I'm extremely behind) I am done with all homework and studying. That is my time to just chill out, watch Netflix, read a book, or aimlessly scroll scroll social media if I really want. It not only gives me something to look forward and work towards, but it allows my brain to shut off for awhile. I think it's important to have some time free of all commitments and stress. 

Those are my tips for efficient time management. 

I don't like to waste time because time cannot be retrieved. I had some great quality time with Grant this weekend. It was the first time he was able to visit me in Fargo. Is harvest done yet? ha ha the struggle. We celebrated our 4 year anniversary which is on Thursday the 8th. We ate good food, went to a funny movie (The Intern), and just enjoyed time spent together. Please still love me Grant, after I publish this with the picture below!

"mmmm, donuts" - Homer Simpson

What are your tips for time management? What do you like to do in your downtime?

xx 

katelynn