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College Drinks Classed Up (Slideshow)

College Drinks Classed Up (Slideshow)

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Instead of: Fireball Cinnamon Whisky

Try: Yamazaki Autumn Delight

Cinnamon-flavored whiskey is a gateway drink for beginning drinkers of brown liquor. Whether you poured a measure into an apple ale or shot it straight, it was admittedly delicious. And whiskey is still delicious; so is cinnamon. Why stop now? Combine the two in a Yamazaki Autumn Delight with apple cider and cinnamon sticks.

Instead of: Cranberry Juice & Vodka

Try: Honey Berry Sling

College drinking often requires something easy and something cheap—a Cranberry-Vodka for example. Leaving college doesn’t mean ditching the ease. So how about a Honey Berry Sling? It’s made with vodka and cranberry, but comes with raspberry, honey and a twist of lime.

Instead of: Jungle Juice

Try: Port Royal Punch

What’s one way to quench the thirst of an entire house party? Fill a jumbo-sized plastic container with cheap vodka, fruit punch, and if you’re feeling really rowdy, maybe a tall energy drink. Here’s a better version of that model: Throw a summer barbecue and serve your guests this Port Royal Punch. Nothing says, “I’m ready to have fun and I’m glad you’re all here,” like providing a booze-filled bowl of rum, Sprite, fruit juices and Grenadine.

Instead of: Lemon Drop shots

Try: Limoncello

It’s sweet, sour and can pack a quick punch. Lemon Drop shooters get the job done, sweetly. But for a more sophisticated citrus drink, try the Italian digestivo Limoncello. Don’t be fooled, it may be served in a shot-like glass but it is intended to be sipped. Enough with the lemon shots; take time to enjoy a more nuanced citrus drink.

Instead of: Whiskey & Coke

Try: Tallulah

There are two drinks the average college-aged man will order in a bar: a cold brew or a Jack and Coke. The latter is a classic for whiskey lovers and soda drinkers alike. You can still have your Jack Daniel’s and Coke with this one—we would never take that away. But try mixing those items with peanut orgeat to make a nutty-flavored Tallulah.

Top 10 College Dorm Must Have Foods

10. Candy
College is the last time candy is a semi-acceptable item to have around in bulk (unless you're stocking up for trick-or-treaters). Buckets of Red Vines, bags of Peanut M&M's, or anything else that appeals to a student's sweet tooth makes its way into dorm rooms. With no parents around to tell them not to, students have no qualms about having a handful of candy as an appetizer or making it into a full meal when combined with a few spoonfuls of peanut butter (another dorm room staple).

Healthy Ideas:
Take a hint from our Top 10 Back-to-School Food Trends and try investing in some healthy sweets that use real fruit juice, like Jelly Belly's superfruit mix. It uses real fruit juice and fruit puree. Or stock up on chocolate with a high percentage of cacao (a great antioxidant), especially if you are an athlete since a recent study found that chocolate helps boost endurance.

9. Soda Pop
When blood sugar drops after a night of partying or studying, an easy fix comes with the refreshing crack of a can of soda. College cafeterias make it simple to load up on buckets of cold cola throughout the day. Why choose water when Root Beer is just as easy to get?

Healthy Ideas:
Cola comes with a heavy hit of sugar &mdash especially when you are drinking it regularly throughout the day out of trough-sized cups. But even the diet drinkers aren't safe. MSN reported on a recent study that found that even if people are trying to cut back on calories by choosing diet soda, they could be putting themselves at risk for heart attacks and strokes. Your best bet is to stick with water or unsweetened tea.

8. Instant Mac and Cheese
College is full of stress: social, mental, and physical. Macaroni and cheese is one of America's most favorite comfort foods. And unlike your award-winning meatloaf or fried chicken, it's easy to make in the dorm, thanks to powdered cheese and microwaves.

Healthy Ideas:
Obviously, the truly healthy change would be to make your own whole-grain pasta with just a hint of cheese sprinkled on top, or (if you're really going for healthy) some brewer's yeast, which has a creamy, cheesy quality. But that is nowhere near as simple as adding water and microwaving. So instead consider switching from Easy Mac to a more natural microwaveable macaroni and cheese. The Kitchn blog has a simple recipe that only uses water, milk, pasta, salt, and cheese. It may not be instant, but it's pretty close.

7. Cereal
When they were young, it was strictly a breakfast food. But now that they're in college, cereal is appropriate for any time of the day &mdash and it certainly doesn't require milk. Although there are healthy cereals out there, we can pretty much guarantee that college kids aren't snacking on Wheaties.

Healthy Ideas:
Mixing cereal in with other healthy snack foods, like sunflower seeds, nuts, and dried fruit, makes for a great trail mix that means you don't have to sacrifice your cereal for oat bran. Try this
Crunchy Cereal Trail Mix to get started.

6. Chips
For many students, it's hard to get through a paper on Chaucer or the mating rituals of monkeys without a bag of chips to help them crunch through.

Healthy Ideas:
Pack in your daily dose of vegetables without sacrificing that salty crunch by stocking up on vegetable "chips." Don't worry, we're not trying to say that a sliced carrot is a carrot "chip." There are actual brands of dried vegetables that maintain a chip-like experience. Try Snapea Crisps or Trader Joe's Veggie Sticks, which taste like crispy, light-as-air fries.

5. Instant Hot Chocolate
For some freshmen, this winter may be their first real winter. Nothing comforts or warms like a hot cup of cocoa, and nothing's easier than stirring a packet of instant cocoa (complete with dehydrated marshmallows) into a cup.

Healthy Ideas:
Luckily, this college cuisine is actually good for you, according to a study by Cornell University. The Brazil Times reported in January on a study conducted by the university that showed the concentration of antioxidants in cocoa was nearly twice as strong as that in red wine and almost three times stronger than in green tea. Of course, no one has done any studies on the marshmallows yet, so it's best to go without more often than not.

4. Energy Drinks
These days, no college dorm room is complete without the occasional empty energy drink can or one in the process of being emptied by the room's occupant. How else are kids supposed to survive an all-nighter?

Healthy Ideas:
We know that it will take more than a suggestion to pry the Monster or Rockstar out of the hands of college kids, but hey, we can always try. There are a few healthy foods and drinks that provide energy naturally &mdash no taurine needed! According to, drinking a lot of fluids such as water or herbal tea throughout the day will up energy levels. Fatty fish, such as tuna (easy to store in cans on dorm room shelves) can help sharpen mental functions.

3. Pizza
For lunch, dinner, or even breakfast breakfast, pizza is a dorm room staple. And who can argue? Even after college people continue to crave a saucy, cheesy pie. An Oxfam survey conducted earlier this year found that pizza was America's number one favorite food.

Healthy Ideas:
Perhaps we could all take a healthier look at pizza. An easy way to save that delivery tip and keep the calories down is to make your own individual pizzas. Top English muffins, flatbreads, naan, or whatever other bready item you have on hand with tomato sauce (pasta sauce works great), any shredded cheese, and any other toppings you would like. Then, simply cook it in a microwave or toaster oven.

2. Microwave Popcorn
If a student's dorm room doesn't have a microwave, then one isn't far away. And where there's a microwave, there's popcorn. Salty, buttery microwave popcorn is a super fast snack for late night studying. It even comes with its own serving bowl!

Healthy Ideas:
Although it does require owning a bowl, popping your own popcorn in an air popper (which can be purchased for around $20) is much healthier than munching on a bag of microwaved popcorn. It also allows for more options when it comes to seasonings. Try cayenne pepper and salt for a spicy kick or cinnamon and sugar for a sweet snack.

1. Ramen
Above all other college foods, ramen remains king. It's cheap. It's easy, requiring only a hot pot (though many kids will skip the cooking and simply crunch down raw noodles shaken with the seasoning packet). And it's got that salty quality that really hits the spot after a long night of studying.

Healthy Idea:
Take a hint from the University of Colorado students who founded Dormet. They used their cafeteria meal plan to collect fresh ingredients from salad bars to cook original recipes as well as precooked items they re-imagined into new dishes. A few handfuls of fresh, precut vegetables from the salad bar &mdash such as green peppers, tomatoes, or peas &mdash thrown into the hot pot while the ramen is cooking will raise the nutritional value of the popular midnight meal.

Related Video: 5 Ways You're Making Smoothies Wrong

5 Non-Water Beverages That Count Toward Your Daily Water Intake

As we start to head into the warmer months, it’s a good time to recommit yourself to staying hydrated and happy. As you probably know by now, your body needs to stay hydrated to keep all your organs functioning, your body temperature regulated and to keep your mind running at peak performance. Dehydration is no joke &mdash and can be a surefire way to disrupt your day-to-day life and leave you feeling awful.

“Dehydration is very common, and [it leads] to many symptoms, including fatigue, constipation and decreased concentration,” Dr. Nancy Rahnama, physician nutrition medical specialist and board-certified internist, tells SheKnows.

Rahnama explains that recommended daily water intake varies depending on many factors, such as a person’s weight, environment, gut function, level of physical activity and medications they take. But as a general rule, she suggests starting off with 64 ounces (eight cups) of water per day.

We all know that we should diligently be drinking enough water each day, but there’s just one problem: Plain, flat water simply isn’t appealing to a lot of us. Luckily, there are plenty of healthy beverage options that count toward our daily water intake, and drinking them won’t feel like quite as much of a chore.

“Water is considered a liquid beverage without caffeine, alcohol or sugar content,” Rahnama explains.

If you don’t love flat water or you simply want some more variety when you hydrate, try drinking these five beverages. Eight ounces of each is equivalent to eight ounces of regular water and they each contain either zero or very few calories.

How to Whip Up the Summer’s Most Interesting Drinks

THERE’S NO BETTER way to complete a trip to Tehran’s nearly 1,500-feet-tall Milad Tower than with a stop at the on-site tea house. The array of brilliantly colored fruit syrups on offer rivals the observatory’s 360-degree views of the city and the snow-capped Alborz mountains beyond. Known as sharbat, this category of vivid fruit essence, served over ice and topped with chilled water, was created to cool the body in desert heat and takes the edge off a sultry afternoon anywhere.

Exotic as it sounds, sharbat is basically simple syrup, made by dissolving sugar in boiling water, brightened with an infusion of fruit, herbs or flowers. The syrup will keep for a couple of weeks in a jar in the refrigerator, ready to pour over a glass of ice and top off with still or sparkling water, or to mix up in a pitcher for entertaining.

Like “sherbet,” “sorbet” and “syrup,” “sharbat” derives from the Arabic word for drink, sharab. As sharbat moved west with Crusaders and other early European travelers returning from the Middle East, it gradually evolved into a smooth, icy treat eaten with a spoon. Sharbat made with rose water—golab in Farsi—flowered into the julep in the New World, where Kentuckians mixed it up into a combination of bourbon and mint.

Mint also features in the mother of all sharbats, called sekanjabin, rendered deliciously tart with a splash of vinegar. Think of it as the original Gatorade, an exhilarating combination of sweet, sour and salt that helps replace lost electrolytes. For a striking summer spritzer, serve ice-cold sekanjabin garnished with fresh mint, cucumber and strips of bright-pink watermelon.

Sharbat is all about balance and subtlety, and to that end, whole cardamom pods and fresh turmeric root, included in two of the recipes here, yield a round, mellow flavor without any trace of bitterness. Fresh sour cherries make another delicious sharbat, and if you miss their fleeting season, unsweetened dried cherries make an excellent substitute. Whatever the recipe, you can always whisk in a spoonful of honey for added sweetness.

Impressed that we got this syrupy confection under 200 calories? It's all about skipping the storebought sweet-and-sour mix and making your own.

The Skinny: 197 calories per serving, 0 g fat, 9 g carbs, 0 g fiber, 0 g protein

SELF does not provide medical advice, diagnosis, or treatment. Any information published on this website or by this brand is not intended as a substitute for medical advice, and you should not take any action before consulting with a healthcare professional.

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Free of alcohol doesn't mean free of flavor! Virgin versions of classic cocktails like margaritas, sangria, and boozy punches rely on fresh fruit juices and sparkling ciders for a pop. Plus, most of these juices are packed with vitamin C and antioxidants so you can feel good and festive at the same time. Have all the fun sans hangover-inducing booze with effervescent, citrusy concoctions like Sparkling Cider with Cara Cara Orange Punch or tart Ginger-Lime Fizz.

While faux-cocktails are popular for baby showers and family parties, you don't need a special occasion to indulge in these refreshing beverages. Serve them any night of the week. Stock up on an alcohol-free Riesling, the Italian soda Sanbitter that tastes like a virgin version of Campari for a nonalcoholic spritz, or an herbal tonic water like Fever Tree so you can serve gin-free G&Ts (like our Mediterranean Cucumber Tonic).

The best part is that these nonalcoholic drinks not only taste great but they can be made in a snap using your classic bar tools like a cocktail shaker or muddler (and some require no tools at all!). Shake up blackberry purée and white cranberry juice in our holiday-appropriate Cranberry Sparkler or create a frozen Pink Grapefruit Margarita, no tequila or salt in sight. Want a taste of nostalgia? Our Cherry Bomb mocktail is inspired by the little princess herself, Shirley Temple. During the summer months, there's no better time to take advantage of the abundance of fresh watermelon in this bright pink beverage, which gets extra zest from, not frozen lemonade concentrate, but freshly squeezed lemons. Top it all off with eye-catching garnishes like fruit segments, fresh mint leaves, or a classic cherry on top. Infuse your party with family-friendly flavor with these no-fail nonalcoholic drinks.

30 Celebratory Recipes Perfect for Your Next Graduation Party

Your loved one has graduated after years of hard work, which means that now is the time to honor their accomplishments with a proper celebration if you ask us, no celebratory party is complete without delicious food. From potluck-friendly pasta salads to barbecue-style meats and sides (like smoky Baked Beans with Bacon), your family and friends will love these graduation party recipes.

If you're hosting a casual backyard bash, make the ultimate summer main: pulled pork. Instead of the usual barbecue sauce, pork shoulder cooks with fennel seeds, parsley, sage, rosemary, thyme, and garlic, which infuses the meat with unique, fragrant flavor. Another option is our California Bacon-Wrapped Dogs that are equally festive for a warm-weather fête. They're wrapped with bacon and topped with pico de gallo and spicy, grilled poblano peppers. Feel free to leave the heat off to the side so any little ones in attendance can enjoy a bite, too.

Every great party needs an all-star dessert. Our Strawberry Biscuit Sheet Cake, pictured here, is a genius twist on strawberry shortcake. Instead of serving individual portions of the nostalgic treat, make one giant cake that can feed 12 guests. Another party favorite is brownies turn it up a notch (or two) and make our super-rich and nutty Fudgy Turtle Brownies. The brownie batter is topped with pecan halves then after it bakes is drizzled with creamy caramel sauce and melted chocolate. These treats make for a great ending to any celebratory menu.

From easy-to-love side dishes to sweet surprises at the end of the meal, serve these party-worthy recipes in honor of the special graduate in your life.

Drink Mocktails Instead of Cocktails

It's fine to let loose and have a few drinks with friends, but remember that not all alcohol is created equal. Toss back a few sugary margaritas and you're looking at consuming nearly 1,000 calories--and that's before you even touch the deep-fried bar food!

To scale back on your alcohol calories, avoid frozen or blended drinks, as they tend to contain the most sugars and flavorings. Instead, stick with dry wine or liquor mixed with soda water, low-calorie drink packets, or another low-calorie mixer. If you're pouring the drinks yourself, keep an eye on serving sizes: 12 ounces for beer, 5 ounces for wine, and just 1.5 ounces for liquor.
See more nutrition slideshows

New Page 4
There are SIX parts to this program
1)Warm up/Stretching
4)Weight Lifting
5)Workout Schedule

Each part is just as important as the next so DON'T neglect any parts. Now onto
the good stuff

Section #1:
Warm Up /Stretching

When warming up to train your vertical you must be very careful. Your muscles
are going to be put hrough a vigorous work out and must be warmed and stretched.
You should ride a stationary bike or a stair machine for about 7 to 8 minutes
while working up a good sweat. Don't run on a treadmill or jump up and down.
Find and exercise that doesn't place stress on your joints. When and only when
you have warmed up we will move onto stretching. This part should never be

You must stretch out all muscle groups that are
going to be used. I suggest head to toe because you will be using your legs the
most so they need to be stretched right before. Start by rotating your neck in a
semi-circle from side to side, do this for 15 sec. Pull your arm across you r
chest and hold it at the elbow, do this for 15 sec both arms. Rotate your arms
in samll circles and gradually move to larger ones. Do this for 15 sec with both
arms at the same time. Shake your arms out and move on to the mid-section. Twist
your upper body from side to side while your legs remain stationary, do this for
15 sec. Standing straight up slide you hand down the side of your leg until you
feel a good stretch, hold this for 15 sec. and repeat for the other side. Now
onto the legs. With oyou r legs straight, reach down as far as you can andj
hold(touch the floor if you can) for 25 sec. Grab your ankle and bring it to
your behind, hold it there for 25 sec(this should stretch your quad) repeat for
the other leg. Now take a seat on the floor. Straighten oout both legs and grab
the end of your toes leaving your legs straight(if you cant reach your toes then
go as far as possible) hold this for 25 sec. Bring the soles of your feet
together in a sitting position, sitting straight up push your knees comfortable
to the floor(this should realy stretch the groin) hold this for 30 sec. Find a
piece of wall space and go to it. With one foot forward and the other back, push
against the wall fairly hard(you should feel this stretch your calves) hold this
for 25 sec. Now that you're all stretched out, it's time to start getting

1) Depth Jumps---these are the most important exercise in the whole program so
do them and like them. You must stand on a box about 24 inces off the ground.
(2 feet). Step off the box,(don't jump), and once you hit the ground explode
upwards (with as little knee movementas possible) as high as you can. Try to
minmize the ground contact, the second that you hit the ground explode quicker
you jump, the greater the results will be.
Week 1-3 do 2 sets of 15, week 4-5 do 3 sets of 15, week 7-8 do 4 sets of 15,
week 9-10 do 5 sets of 15,
week 11-12 do 4 sets of 20.

2) One Legged Depth Jumps---these are basically the same as regular depth jumps
except you are on one foot and jump as high as you can off one foot. Do this off
a 12 inch box.
Week 1-3 do 2 sets of 15, week 4-5 do 3 sets of 15, week 7-8 do 4 sets of 15,
week 9-10 do 5 sets of 15,
week 11-12 do 4 sets of 20.

3) Double Legged Power Jumps---standing staright, squat fairly deep and explode
while swinging your arms in the air. Make sure that you jump as high as you
possibly can. As soon as you make contact with the ground again, Explode up once
Week 1-3 do 2 sets of 15, week 4-5 do 3 sets of 15, week 7-8 do 4 sets of 15,
week 9-10 do 5 sets of 15,
week 11-12 do 4 sets of 20.

4) Single-Legged Bounding---From a standing position you leap onto one leg and
continue hopping(while trying to jump as high and as far as possible each time)
for about 15-20 meters. Make sure that you swing your arms and explode off of
the ground.
Week 1-5 do 3 sets of 20 meters, week 7-10 do 5 sets of 20 meters, week 11-12 do
7 sets of 20 meters.

5) Double-Legged Bounding---rom a standing position you leap and land on two
feet and continue to jump as far and high as you can off two feet for about
Week 1-5 do 3 sets of 20 meters, week 7-10 do 5 sets of 20 meters, week 11- 12
do 7 set of 20 meters.

6) Lateral Jumps---this exercise is good for quick direction changes. You set up
either a pile of clothes or a pilon (make sure that it is something soft, about
8-12 inches off the ground). Jump side to side over the pilon, do this fairly
quickly but DON'T go full out because it can cause ankle injuries.
Week 1-3 do 2 sets of 15, week 4-5 do 3 sets of 15, week 7-9 so 3 sets of 20,
week 10-12 do 4 sets of 20.

7) No-Arm Jumps---This is by far the hardest exercise around. I have placed this
exercise near the end for a certain reason. Place your hands on top of your
head. Jump as high as you can while bringing your knees to your chest. Right
through the burn and only stop if you absolutely have to.
Week 7-8 do 3 sets of 10, week 9-10 do 3 sets of 15, week 11-12 do 3 sets of 20.

MAKE SURE that you always do your plyometrics first after you are warmed up.
Never ever lift weight before your plyometrics because this can lead to injury.

Currently training to be a walk on Umass' Mens Basketball Team. Try and stop me

I'm @ Umass Amherst right now. Sports Management major '08.

I wanna play college ball so if any of those old coaches that recruited me in high school see this. Get back in contact with me lol

Slideshow: The shroom boom

KANSAS CITY — Mushroom mania is running rampant in recent innovation. The COVID-19 pandemic supercharged interest in the functional fungi as consumers increasingly seek more foods that offer natural health and immunity benefits. In fact, the global mushroom market value is expected to exceed $50 billion in the next seven years, according to a recent report by Grand View Research.

Mushrooms also have broken out into the adaptogenic space and are being incorporated into stress-reducing foods and beverages. Popular varieties include reishi, chaga, maitake, shiitake and lion’s mane. The global reishi mushroom industry alone is projected to reach $5.06 billion by 2027, growing at a CAGR of 8.1% from 2021 to 2027, according to Allied Market Research.

“Our data show these mushrooms are still novel ingredients, so they have a moderate consumer liking score,” said Kishan Vasani, co-founder and chief executive officer of Spoonshot, during a March 12 presentation at the virtual Future Food-Tech summit. “The functionalities of these mushrooms can be enhanced by combining them with other ingredients, and their acceptance can be significantly improved through indulgent formats.”

One emerging ingredient within the world of mushrooms is cordyceps. With potential health benefits ranging from a stronger immune system, more energy, improved endurance and better stamina, consumer interest in cordyceps has grown 86% over the last 12 months, according to Spoonshot.

This shroom boom was predicted by both Kroger Co. and Whole Foods Market in late 2020.

“2021 will be a breakout year for mushrooms,” Kroger said in its top food predictions for 2021, which it published in December 2020. “The versatile vegetable is rich in antioxidants, vitamins and minerals, and can easily elevate everyday recipes with its warm umami flavor. Consumers should expect to see mushrooms play a starring role in a variety of new products in 2021, including blended plant-based proteins, condiments, spices, seasonings and more.”

Whole Foods, in its top food trend predictions for 2021 published in October 2020, mentioned mushrooms as a trending ingredient.

“The lines are blurring between the supplement and grocery aisles, and that trend will accelerate in 2021,” Whole Foods said. “That means superfoods, probiotics, broths and sauerkrauts. Suppliers are incorporating functional ingredients like vitamin C, mushrooms and adaptogens to foster a calm headspace and support the immune system. For obvious reasons, people want this pronto.”


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