Eat Pretty in College

eat-pretty-in-college.png

You know your college years require hard work and diligence to achieve the grades, and goals, that you want. But what about your college skin goals? Sometimes eating pretty from your dorm room seems to require as much effort as your studies!

Each fall, I get a new crop of clients who want to build a beauty routine that supports radiant skin from within— but they’re feeling seriously challenged by the college status quo. Cafeteria food, parties & late nights, lack of kitchen access and fresh food on hand when they want it, and stress in general present major challenges that are sometimes unique— or at least heightened— in this phase of your life.

If you’re in college, grad school, or heading there soon, I’ve assembled some of the most important items and tips that you need to boost the beauty nutrition in your life. Whether you want to clear your skin, amp up your glow, balance your hormones, or just improve your energy, mood, and overall well-being, this guide will help you focus your efforts. Wishing you a beautiful college experience!

x Jolene

Stock these basics in your dorm room:

No refrigeration needed:

  • Plant-based protein powder (great go-to when you need to make a quick smoothie)
  • Spices (cinnamon, turmeric, ginger)
  • Teas (a selection for wake up and wind down)
  • Greens powder (when you can’t get fresh greens)

Refrigerate if possible (though these can also be stored at room temperature):

  • Lemons (for AM lemon water)
  • Avocados (have 1/2 as a filling snack; add to salads, grain bowls and smoothies)
  • Shelled hemp seeds (excellent source of protein and healthy fats)
  • Raw nuts and seeds (pair with fruit for snacks)
  • Probiotics

Helpful Gadgets and Appliances:

  • Bullet blender like the Nutribullet
  • Electric kettle (to make a cup of tea, a bowl of oatmeal, warm lemon water, etc.)
  • Microfridge (it’s a college staple, great for storing fresh food)
  • Small knife and cutting board (something easy to clean and store)

— I also recommend taking your Eat Pretty, Live Well journal with you to school— journal a few days of food every now and then to keep yourself on target, and use the trackers and lists inside to set and reach your healthy skin goals. It really keeps you mindful!

Jolene's nutrition tips for gorgeous skin at school:

Don’t skip breakfast! Make a simple smoothie that includes protein, healthy fat and as much fresh food (veggies and/or a small amount of fruit). A basic example is unsweetened coconut milk with plant-based protein powder, greens powder, and organic berries.

Keep healthy snacks on hand. These are essential when you’re up studying late at night, if you missed a meal, or even to satisfy hunger in a healthy way before a party. Try to include protein and healthy fat in your snacks as much as you can— think an apple + almond butter, a wedge of avocado sprinkled with hemp seeds and spices, or chia pudding.

Make mealtime relaxed and fun. Try not to eat while you’re stressed or studying. Eat with a group of friends who make you feel relaxed, or find a quiet spot where you can enjoy your food and engage your senses so you digest well and feel yourself become full.

Don’t stress too much about Beauty Betrayers. In general, if you keep your beauty nutrition on track, you won’t be greatly affected by splurges that are a normal part of college life. But if you’re partying all the time and ignoring your body’s needs for fresh, colorful, whole foods, you’ll see the difference in the mirror. This is a great time to learn how to get yourself and your skin back in balance with nutrition and self-care if you indulge too much.

Have a cafeteria plan. I believe that there’s at least some good in every school cafeteria— you just have to find it, or ask for it. Maybe there’s a great salad bar, a smoothie station that lets you customize your blend, or an epic selection of fresh fruit. If it’s not obvious, go out of your way and ask, politely, if your cafeteria can provide some staples like a varied selection of grains (quinoa, millet, buckwheat) instead of just white rice; or ask if the taco bar can be stocked with collard greens and lettuce leaves in addition to processed flour tortillas. There are always healthy upgrades to be made, most of them are simple, and there are probably lots of other students who will benefit from them too!

Don't depend too much on caffeine. Try and energize your body in other ways— with a good night's sleep, meals that burn slowly and keep your blood sugar stable, and adaptogens that improve your stress response and boost your energy naturally (like maca, ashwaganda and tulsi). Caffeine takes a toll on your skin and robs your body of essential nutrients, so try to make it a tool you use strategically, rather than an everyday essential.

Drink smart. The truth is that alcohol affects your skin— and not in a good way. If you’re going to drink and you want to prevent skin issues, moderation is the key, the same way you would moderate sugar. Here’s how to support healthy skin when you’re drinking—

  1. Before drinking, have a balanced meal with protein, healthy fats, and veggies. This will lessen the glycemic response of the sugar in your body.
  2. While you’re drinking, drink plenty of water and eat something if you can (again, lowering that glycemic response).
  3. After drinking (later that day or the next morning), take a multivitamin, drink coconut water or electrolyte water to replenish fluids and nutrients lost, and have another balanced, antioxidant-rich meal. A green smoothie is a great way to replenish lost nutrients!

Establish a self-care routine now. College is super fun, but at times, it’s also super stressful. This is a great time in your life to practice managing stress in a healthy way. Make a list of beautifying practices that help you relax— think meditation, your favorite workout, a long walk, dancing to music you love, an evening of movies and facials with your roommates; whatever chills you out in a healthy way— and put them on repeat.

What strategies have kept your skin glowing at college? I'd love to hear what's working best for you and how you've adapted your beauty nutrition essentials to fit your dorm room!

Comment or email me at jolene@beautyiswellness.com.

Books background image by Abhi Sharma. Used with Creative Commons permission.

Discover Group Coaching with Eat Pretty Together

EPT small logo.png

It's no secret that Eat Pretty readers are a passionate, knowledgeable, and driven group. They're trend-setters and leaders, constantly searching for new ideas, inspiration, and cutting-edge information to help them look and feel their best in their everyday lives. I've been inspired again and again by the community of women who have read and shared Eat Pretty, including health coaches, fitness pros, chefs, teachers, students—women of all walks of life and all places on the globe. But I've wanted to bring this dynamic group together in a more meaningful way, to build connection and support, and help us all live our best, most beautiful lives. 

That's why I've created Eat Pretty Together.

This virtual, global coaching group will meet twice monthly for an hour-long video lesson, Q&A, and discussion of all things beauty and wellness. Each month I'll guide you through a new focus topic, action steps to set and meet specific wellness goals, grocery lists, recipes, and daily connection via a private Facebook group. And at $99 a month, working with me via the Eat Pretty Together coaching group comes at 1/4 the starting cost of my one-on-one coaching programs.

The experience of connecting with so many of you in my daily Instagram Live videos this summer has finally pushed me to create a deeper way to connect and educate— and Eat Pretty Together is it! If you've ever thought about working with a coach to get motivated and make faster progress on your goals, this group program could be a perfect fit for you. Visit the Eat Pretty Together page to read all about the program content, schedule, and membership options

And if you're curious about how it will feel to be a part of this group program, please check out the replay of the free 30-minute preview call I hosted for the program.

 

If you watch the video, you'll see that there's a special limited time bonus for anyone who joins as a member of Eat Pretty Together for 3 months or more before the program start on 9/13— a 30-minute one-on-one strategy session with me, to outline your goals and set up action steps for you to achieve them! Check out membership options here.

Thank you for your support and inspiration; I hope to have you as a part of Eat Pretty Together for its September launch!

In beauty and health,
Jolene

Eat Pretty Every Day is Here!

Meet Eat Pretty Every Day.

This incredibly info-packed volume offers hundreds of beautifying ideas for you to incorporate into your life—one for each day of the year. The inspiration behind the book was you—the readers who have asked me for more ideas, more guidance, and more real-life beauty nutrition strategies since Eat Pretty debuted! I wanted to put as many beautifying ideas as I could into a book that would motivate you every time you picked it up and flipped through its pages. I believe that, even though we all lead busy lives, we can all do one thing every day to nourish our best selves. And I tested that belief—to its core—while I was writing this book, trying to juggle clients, writing 1000+ words a day, and caring for my then-one year-old. It was HARD. I was depleted. But I used my own advice to nourish and build myself back up during an intense time. The ideas that made the cut for this book are the real-life strategies that I use myself, and recommend to my clients.

The message: do one thing every day to make yourself glow, as the book challenges you!

Inside you'll find more than a simple page-a-day book. Eat Pretty Every Day is organized seasonally, so the ideas you read will more closely match the spirit, intentions, and your personal beauty needs of that season.

There's really something for everyone here. I know from working with clients around the world that we all learn, absorb, and get inspired in different ways. So the entries in Eat Pretty Every Day incorporate beautifying recipes, kitchen tips, self-care practices, mantras to bring mindfulness to mealtime, physical activities, weekly challenges, hands-on projects, food profiles, and so many other varied approaches to bringing more beauty into your body and your life. Every entry and approach may not suit you, but since there is so much variety you are sure to find many ideas that will be a great fit for your lifestyle. THOSE entries are the ones that will stick with you, and help you build more beauty into your daily routine!

Check out some more visuals of what you'll find inside:

I hope that you'll check out Eat Pretty Every Day, and let me know if you're inspired by what you find inside. Eat Pretty Every Day will be released on October 25th, but you can preorder today on Indiebound, Amazon.comBarnesandnoble.com, and Chronicle Books.

And don't miss this preorder bonus:

The first 100 US-based readers who preorder Eat Pretty Every Day and enter their info at http://budurl.com/eatprettyeveryday will receive a lovely package with a limited edition Eat Pretty Every Day print, a special dessert recipe, and a sachet of one of my favorite tulsi teas for beauty!

Build a Better Summertime Breakfast

beauty-is-wellness-smart-summer-smoothie

It’s a steamy summer morning and the last thing on your mind is food. You’d like to take a cool shower and sit in front of the air conditioner— but no scrambling eggs or cooking oatmeal, please. Problem is, breakfast is your chance to rev up calorie burning after a night of fasting, give you energy to get through a busy morning, and deliver a major dose of beautifying nutrients to your body. Skipping breakfast means that you’ll miss out on all that great stuff!

What will sustain your beauty and body on hot summer mornings without weighting you down—or making you break a sweat? Here's my recipe for the perfect summertime smoothie.

Read More

Top 10 Detox Tips for Spring Renewal

spring-beauty-supper-logo

Beauty Food Supper Club — Spring Beauty Renewal

Top 10 Instant Detox Tips for Mind, Body and Beauty

If you missed the spring meeting of the Beauty Food Supper Club at Sun In Bloom in Brooklyn, you can still apply some of the top detox tips that myself and experts Sara Jane Mercer, Rebecca Casciano and chef Aimee Follette shared with guests during the delicious first course (a yummy Kimchi Avocado Salad!). Feel free to contact me if you have questions about these tips, and happy detoxing!

Read More

Grab Your Seat at the April 4th Beauty Food Supper Club!

strawberry-cheesecake

If your skin's looking just a bit dull these days, maybe you put on a few winter pounds, or you just don't feel ready for spring to arrive, you need RENEWAL. My favorite instant makeover comes from the inside out, with beauty food. And I'm sharing it with you on April 4th at the second Beauty Food Supper Club!

Read More

Grab Your Seat at the Beauty Food Supper Club

Dear readers, I'm making one of my beauty food dreams come true in February, with the first installment of my Beauty Food Supper Club! If you're in NYC or the surrounding area, grab your seat now!

BUY YOUR TICKETS HERE!

The three-course dinner will be hosted by myself, celebrity makeup artist and health coach Rebecca Casciano, and recipe developer and health coach Sara Jane Mercer. I'm so thrilled to be pairing with these amazing ladies for this exciting (and super-exclusive) dinner series.

Read More

Get Adventurous with Beauty Foods

Eek! What's that scary looking spoonful, above?

It's bee pollen—a complete protein source, with 22 amino acids that are key for gorgeous skin, hair and nails.

If you haven't tried it, you're missing out on major beauty nutrition.

How many other beauty foods are you skipping because they're a little outside the norms?

Read More

Spring Beauty Supper: Asparagus Sage Risotto

Looking for a new way to use fresh, beautifying asparagus? This risotto recipe isn't labor-intensive, but the results look professional! Best of all, your skin will thank you for the amazing dose of beauty nutrients.

Read More