Tag: Healthy Living

Does Exercise Really Make You Healthier?

Posted on by Sarah Kesseli

While it might seem obvious that yes, exercise does correlate with a healthy life, many people work out and never see a certain result: weight loss. While shedding a few pounds is a completely normal motive for exercise, there are numerous, additional benefits going on in the body when you break a sweat that isn’t reflected on the scale.

We’ll examine the various health benefits of exercise below, and address how a certain diet also plays a key role in your health and wellbeing.

 

How Much Exercise Do I Need? The Guidelines

Before we jump into exercise health benefits, you might be wondering how much sweat-time is needed to know you’re doing your body some good. The Department of Health and Human Services (HHS) recently released new Physical Activity Guidelines for Americans, which recommends that 18-64 year olds exercise moderately (think: brisk walking or water aerobics) for at least two hours and 30 minutes a week, or exercise vigorously (running, swimming, or  cycling) for at least an hour and 15 minutes weekly. When you think about it, this amount of movement isn’t that much; it comes out to either 20 minutes of moderate exercise or 10 minutes of vigorous exercise a day. Other experts say to aim for at least 30 minutes of moderate physical activity daily, but additional exercise is probably needed to meet more aggressive fitness goals. Finally, there’s another camp of experts who focus more on the intensity of the exercise than the length. For example, high-intensity intervals (like short sprints) can get your heart working and fat burning more quickly than if you were to go on a slow, long jog.

Based on the specific health goals you’re trying to meet, it’s best to talk with your doctor and/or a certified fitness trainer.

 

Exercise and Health: The Benefits

Here are some incredible benefits of exercise that indeed show how daily movement can promote a healthier you.

 

A Healthier Heart

Multiple studies throughout the last decade have proved that exercise can lower our risk of heart disease. This is especially true for aerobic exercise, since getting your heart rate pumping through jogging, biking, or swimming can help decrease your heart rate and blood pressure.

How exactly does a heart pumping workout help our heart? When someone is working out, the heart muscle continually contracts, which can help increase blood flow through the arteries and relax our blood vessels. This typically leads to a lowered resting heart rate and lower blood pressure, both of which will decrease the chance of developing cardiovascular disease. Meanwhile, movement and sweat can also block inflammation in the body to avoid arteries hardening around the heart, which causes heart attacks. Lastly, regular exercise can reduce LDL (bad) cholesterol and increase our HDL (good) cholesterol, which means less artery clogging and a lowered risk of heart problems. Researchers say that moderate exercise can reduce LDL cholesterol by up to 10 percent and increase HDL cholesterol levels by between 3 and 6 percent. Heart-warming wins all around!

 

Brain Booster

Who knew that exercise could make you smarter?! Recently, researchers discovered that exercise increases levels of specific molecules in the brain that are critical for cognition. A randomized clinical trial published in 2008 found that people 50 years and older with memory problems who were assigned to exercise programs scored 20 percent higher than their sedentary peers.They even maintained a 10 percent edge one year after the study was over! Meanwhile, studies in rats show that physical exercise boosts levels in the hippocampus, the part of our brain connected to learning and memory.

 

A Reduced Cancer Risk

Many recent studies discuss how exercise is connected to a reduced risk of multiple cancers, such as breast, colon, esophageal, liver, stomach, kidney, leukemia, blood, rectum, bladder, and lung cancer. Yet, while we’ve seen that exercise can lead to a healthier heart, scientists have only found a connection between exercise and a decreased risk of cancer.

There are multiple, solid theories for the connection; physical activity helps lower cancer risk by helping to control weight and reduce insulin levels. Both of these factors are connected, too — people who are overweight or obese tend to have higher circulating levels of insulin, which has been linked to a handful of cancers due to its role in creating new tumors or making current tumors grow.

Lastly, multiple studies show that working out could also reduce the risk of cancer by boosting the body’s immune system.

 

Weight Loss

As mentioned in the beginning of this article, the relationship between exercise and weight loss is a tricky one. Contrary to popular belief, working out at the gym every day will not necessarily lead to weight loss, since people can easily make up for the calories lost by spending too much time in front of the fridge. In other words, exercise alone will unlikely lead to the instant results most people want. (If you’re really focused on losing a healthy amount of weight, caloric intake over burning calories through exercise is way more effective). Interestingly, some studies reveal that exercising could help us crave healthier and unprocessed foods versus the ones processed with salts and loaded with sugars. All in all, a regular exercise routine coupled with healthy eating could help you see the results on the scale you’re looking for.

Fall Foods In Season

Posted on by Sarah Kesseli

Fall Foods In Season and Their Benefits

With Fall fresh upon us, it is time to start thinking of adding fresh, seasonal produce into your weekly meals. It can be difficult to stay nourished and energized during the Fall and Winter season due to shorter days. Thankfully, a lot of Fall produce is high in vitamins, minerals, and nutrients and are easy to incorporate into simple recipes!

In Season: Sweet Potatoes

Let’s be honest, sweet potatoes are great in any form and at any time of day. Sweet potatoes are very easy to find during the autumn months as they are harvested when the weather is colder. Sweet potatoes are incredibly versatile and there are many ways to cook them. Some benefits of eating sweet potatoes include improving gut health, potential cancer-targeting agents and improving your vision.

Gut health is important and does not just have to come from fermented foods. Due to their high levels of fiber, sweet potatoes assist with digestion and increasing good bacteria in your gut. It seems easy to overlook and forget to focus on gut health. However, gut health impacts many aspects of your body such as weight, mental health. Sweet potatoes are a simple way to implement gut-healthy foods, especially if you do not like fermented foods.

While it’s not 100% confirmed, it is speculated that sweet potatoes might protect against some types of cancer. The reason for this is due to antioxidants in purple sweet potatoes that tend to decrease the rate in which cancerous growths form. Additionally, the levels of beta-carotene have been found to protect from cancers such as prostate and colon cancer.

Similarly, the beta-carotene also helps improve your vision. When you keep the skin on orange sweet potatoes, you will be sure to find the most beta-carotene. The vitamin A from sweet potatoes has been found to protect your eyes from damage and can decrease your chances of blindness.

One of our favorite ways to include sweet potatoes in our diets is by stuffing them. Here is our Steak and Black Bean Bowl Stuffed Sweet Potato recipe that takes no more than 5 minutes to make!

Season’s Best: Squash

The main kinds of squash that are in season throughout the Fall are varieties of winter squash. Squash is a nutrient-dense veggie and is high in calcium, vitamins, and minerals. Some benefits of eating winter squash include regulating your blood pressure and improving your immune system.

High blood pressure is known to lead to health risks such as stroke and heart damage. Luckily, because squash is high in potassium it can assist in lowering blood pressure. This is huge if you are susceptible to high blood pressure or heart issues. According to the American Heart Association, potassium decreases tension within blood vessels, which leads to a drop in blood pressure.

In addition to blood pressure, squash is great for boosting your immune system. Due to its high levels of vitamin C, winter squash has the ability to protect you against immune deficiencies. Some of these immune deficiencies include the flu, common cold or even a bacterial infection. So, go ahead and make this Steak Black Bean Stuffed Spaghetti Squash and dive into all the benefits squash has to offer!

Fall Fav: Zucchini

Zucchini is an extremely versatile (and healthy) veggie that is packed with nutritional benefits and harvested through the Fall. Some of these benefits include improving eye health, boosting your energy and weight loss.

That’s right – carrots are not the only veggie that promotes eye health! In fact, zucchini also contains antioxidants that help improve and protect your eyes. Custom Kinetics explains that including zucchinis in your regular diet can protect your eyes against cataracts or rapid degeneration that comes along with aging. If you know you are prone to vision issues or simply want to protect your eyesight, zucchini is very accessible produce to add to your weekly food plan.

Another great reason to eat zucchini is due to its ability to increase your energy levels. Zucchini contains various vitamins and minerals but the vitamin-B in this Fall veg helps spike your energy levels and can improve your overall mood. Vitamin B6 helps your body convert food into energy. Consequently, this could potentially improve your mood and assist in decreasing fatigue. If you find yourself love on energy, adding zucchini to your meal prep doesn’t sound like a bad idea!

Weight Loss and Zucchini

If you are focusing on weight-loss or a low-calorie diet, zucchini has got you covered! Zucchini is high in fiber as well as water content, both of which keep you full for longer while eating less. Not only will you feel full after eating it, but it also is very low in calories. Health.com says that one cup of zucchini has about 40 to 50 percent fewer calories than other veggies like broccoli.

Depending on your weight loss goals and or diet, zucchini may help you fuel your body while keeping weight off. Even if you are not focusing on a weight loss lifestyle and want to keep track of calories, zucchini is a very healthy option to cook up and devour. One way we love to cook up zucchini is by turning them into enchiladas! Our Southwestern Zucchini Enchiladas recipe is quick, easy and perfect for Meatless Monday.

While there is much more Fall produce in season, these are a few of our favorites and they are simple to integrate into your diet. Depending on your personal preference and lifestyle, there is sure to be a Fall veggie to fit your food plan and the vitamins and minerals your body needs!

CBD Oil: The hottest trend, but is it really safe and effective?

Posted on by Sarah Kesseli

It seems like wherever you go, Cannabidiol (CBD) is there — from CBD coffee and creams to CBD dog treats, oils, and chews. But what exactly is CBD, how can it help with health, and is it safe to use and consume?

For starters, CBD is not the same as Tetrahydrocannabinol (THC), the psychoactive ingredient in marijuana. Rather, CBD is derived from the hemp plant, a cousin of the marijuana plant. While CBD is found in marijuana, it’s not the component that causes a high. Moreover, the World Health Organization has stated that CBD cannot be abused and/or become addictive — good news all around!

 

But Wait — Is CBD Legal?

The quick answer to this question is: it depends. Every state in the US has certain laws that legalize CBD, yet there are a lot of gray areas, depending on if and how much THC is present, how it was grown and licensed, and if the CBD production followed federal regulations. And remember that while a state law might say it’s legal (in a state like Colorado, for example) the federal government still recognizes CBD in the same class as marijuana.

That said, CBD is becoming more and more mainstream, and laws around it are starting to loosen. In December 2015, the FDA lightened certain regulatory requirements so researchers could conduct CBD trials to better understand how it impacts our health. For more information on its legal status, search CBD laws by the state you live in.

 

CBD: What We Know About the Health Benefits

The tricky thing about touting the health benefits of CBD is more studies on humans need to be done to verify various claims. However, we do have some smaller, short-term studies that show promising results.

Interestingly, the strongest evidence around CBD health benefits is that it can help treat epilepsy symptoms in children. There are now three successful clinical trials that show that the medication Epidiolex (which contains CBD) can treat two rare forms of epilepsy — Lennox-Gastaut syndrome and Dravet syndrome — better than antiseizure medication.

CBD is also widely known for treating pain. (If you’re an athlete, you may have rubbed CBD lotion on sore muscles!  Certain small studies (in rats) demonstrate that CBD applied on the skin could lower pain and inflammation from arthritis, while other numerous humans studies reveal how CBD can inhibit inflammatory and neuropathic pain.

Rather than being addictive, a handful of studies show that CBD oil can actually help combat addiction. In an analysis of 14 studies, researchers concluded that CBD is therapeutic for people with opioid, cocaine, psychostimulant, cannabis, and tobacco addiction. This benefit is especially promising, given CBD’s potential ability to fight and replace opioids, a current alarming epidemic here in the United States.

 

CBD: What is it used for?

Many people also use CBD oil to treat anxiety and depression. While (once again) there are limited studies, a handful of experts believe that CBD interacts with serotonin, a neurotransmitter that regulates mood and social behavior.

One study put anxiety and CBD to the test: 24 people with social anxiety disorder either received 600 mg of CBD or a placebo before having to speak in public. The group that received the CBD reported less anxiety, cognitive impairment, and discomfort while presenting their speech compared to the group that received the placebo.

Additionally, a large 2015 analysis stated that CBD oil is a promising treatment for social anxiety disorder, panic disorder, obsessive-compulsive disorder, generalized anxiety disorder, and post-traumatic stress disorder. With more studies currently being conducted, scientists and doctors should have an even better understanding of how it can safely promote better health.

 

Is It to Use Safe?

Since CBD is not FDA regulated, this is a tricky question to answer. Without being regulated by the FDA, you can’t know for sure that the product you’re purchasing actually contains the active ingredients written on the label. Moreover, experts disagree on what is the proper dosage for various people depending on certain medical conditions and ailments.

For starters, if you’re taking any medication, it’s best to tell your doctor you’re thinking of using CBD since it could interact with other types of drugs. Some users report certain mild side effects of using CBD, like nausea, fatigue, and changes in mood.

 

How Do I Consume CBD?

While CBD can be found in countless products, the most effective way to consume it is orally as an oil. Users administer a few drops under the tongue until it is fully absorbed. You can also add CBD oil to coffee or juice, consume it in a capsule, or enjoy in coffee or chocolate. Just remember that before trying CBD, it’s best to talk with your doctor to make sure you consume the right amount and it doesn’t negatively impact the other medications you might be on.

After School Snacks That Are Ready In Less Than 5 Minutes

Posted on by Sarah Kesseli

With school in full swing, this means another thing is front and center in the afternoon: after school appetites. After a long day, the last thing you want to worry about is putting together a healthy and filling snack — the perfect size that won’t spoil dinner but will keep any stomach happy for a few hours. While back to school snacks tend to fall into the categories of “unhealthy,” “processed,” or just plain boring, this doesn’t need to be the case!

After figuring out all the other things — the school supplies, homework assignments, dinner on the table — don’t let after school eats become another burden. From sweet to savory, no-bake to quick-cooking, here are some after school treats that anyone will enjoy. You can easily make them the day of, or incorporate them into your weekly meal prep.

 

Avocado toast

For a tried and true snack that will please any taste bud, you’ll only need two ingredients: bread and an avocado! Toast up a slice of bread (aim for whole wheat, multi-grain, or another kind without excess ingredients and sugar) and mash ¼-½ of avocado on top. You can sprinkle salt, drizzle olive oil, and flick a few red pepper flakes on the toast as well.

 

Chocolate date power balls

If you have access to a food processor, you can whip up this delicious snack in minutes. All you need is a cup of dates, three tablespoons of peanut butter, 1 tablespoon of cocoa powder, one tablespoon of chia seeds, and ⅔ cup of rolled oats. Pulse, roll into balls, and enjoy! If you have a few extra minutes you can pop these in the freezer for 10 minutes so they harden up.

 

Veggies with hummus

For something savory that’s light and fresh, chop up veggies to eat alongside store bought or homemade hummus. Any raw veggie will do — cucumbers, peppers, carrots, celery, you name it! While there’s no shortage of store bought hummus brands, you can also prep some of the homemade stuff beforehand; all it takes is a can of chickpeas, a few spoonfuls of tahini, a generous pour of olive oil, lemon juice, salt, and garlic. Blend in a food processor and serve!

 

Peanut butter yogurt dip with fresh fruit

To jazz up a fruit salad grab the peanut butter and plain yogurt from your fridge. Mix the two together (it can be equal parts or more of one flavor that you prefer) and voila! You’ll have a delicious dip that’s packed with protein and a great way to eat more fresh fruit.

 

Plain yogurt with berries

For another sweet snack that literally takes seconds — seconds! — enjoy a cup of plain yogurt with a drizzle of honey and fresh berries on top. Don’t be afraid of buying full-fat yogurt, either, which is a great source of healthy fats and protein. Just avoid the yogurts that are filled with excess sugar and fruit syrups.

 

Almond butter and banana with coconut and lime zest

For a filling snack with a tropical twist, slice up a banana and add a dollop of almond butter, a few shavings of coconut, and a sprinkle of lime zest. To make sure it’s extra healthy, opt for almond butter without any additives (oil, sugar), and buy unsweetened coconut flakes.

 

Green smoothie

To get in your fruits and veggies, head to the blender. Some of the best smoothies sneak in a lot of greens for added nutrients without detracting from taste. Start with a frozen banana, ½ cup of other frozen fruits, and a cup of plant-based milk or water. Then add a couple of handfuls of greens, whether that’s spinach, kale, or any other green veggie you have on hand. Give the blender a whirl and you’ll have fruits and veggies in a drinkable form in no time.

 

Cheese and veggie quesadilla

If something warm and gooey is wanted, a cheese and veggie quesadilla can be put together in minutes! Take two Mexican style tortillas and top with a few slices of cheese and a bunch of spinach. Place the tortilla together like a sandwich and heat up on the stove. Cook for a few minutes on each side and serve with salsa.

 

Popcorn!

You only need three things to make homemade popcorn in five minutes: a pan with a lid, popcorn kernals (…obviously), and oil. Place 2 tablespoons of oil in a pan and crank the heat up. Then add ½ cup of kernels and cover the pot. Turn heat to high, and add the popcorn kernels. Wait to hear the kernels pop; it will take a few minutes. Once they do, remove from heat, shake the pot up, and keep the pot covered for about a minute to ensure every piece has heated all the way through. Add some melted butter and/or salt for extra flavor!

Avoid Overeating at the Dining Hall

Posted on by Sarah Kesseli

Summer is flying by and college move-in day will be right around the corner before you know it. Whether you are a first year or transfer student it can be extremely daunting to navigate the dining halls. The majority of dining halls are all-you-can-eat buffet style or provide students with the ability to choose an unlimited meal plan. This means that students can eat multiple plates and enter the dining hall as many times as they desire. Just like other aspects of college life, it can be exciting to have a new sense of freedom. This is especially true when it comes to what you eat. If you are concerned about how to balance your meals and avoid overeating at the dining hall, make sure to check out our college hacks below!

Hack 1: Balance Your Plates

We get it – grabbing as many plates as you can to try new foods is super tempting. This is a very common habit among college students and can often lead to a lot of food waste. Instead of overloading your plates and piling them on at once, we suggest balancing your plates throughout your meals. For example, start with your fruits or veggies and the protein of your choice – this should be one plate. When you start with one plate, you will be working toward reducing food waste.

Additionally, you will be fueling your body with essential vitamin and nutrients first. This might fill you up quicker than you thought and help avoid overeating. If you are still hungry or want to try something new, try eating a small portion. By eating a smaller second plate, you will be giving your body time to digest what you just ate. This is extremely important to avoid overeating and listen to your body when it tells you it’s full.

Hack 2: Eye Your Options

Before settling on the first thing you see, walk around the dining hall and scope out what is being served that night. It might be tempting to grab couple slices of pizza but there might be a more filling and guilt-free option on the other side of the dining hall. Usually, dining halls serve up multiple starches for a single meal. We recommend seeing what carbs and starches are being served that night before you settle for one. This is extremely helpful if you follow a certain diet or are trying to be more mindful of what you are eating. By adopting this habit, you are one step closer to avoid overeating at the dining hall. Additionally, you will learn to customise your meals instead of settling for a food you do not want. If you go to a school with a larger dining hall, this tip is key to making sure you create a balanced plate with the foods you want to eat. This tip will also help you get a feel for portion sizes that work best for you.

Hack 3: Take Some For Later

This tip is great if you tend to snack late at night or if you get hungry easily. Usually, dining halls allow students to take fresh fruit or small baked goods back to their dorm. We recommend that you take full advantage of this! By taking some fruit, baked goods or smaller snacks back to your dorm, you will not have to spend money on going grocery shopping for snacks. Many studies have researched health benefits of healthy snacking. Specifically, fruit provides necessary vitamins and nutrients to your body and can reduce your risk for certain diseases. So, if you ever get hungry at night, you will have fresh produce on hand to munch on! This will help you avoid late night trips to the dining hall or ordering a pizza at 11 PM. That’s not to say you should not fuel your body late at night, but if you are a mindful eater, it does not hurt to have fresh fruit on hand! Not to worry if you ever overindulge, especially at night – there are ways to get back on track and continue aiming to avoid overeating at the dining halls.

Hack 4: Write Up a Plan

A more proactive way to avoid overeating at the dining hall is to form a meal plan.  Not every meal plan is going to be the same – we recommend creating a plan that is best for you. For instance, if you are looking for weight gain, you can create a plan that allows you to factor in more protein, fats or carbohydrates. The amounts of each will depend on your personal preference, diet, intake levels and appetite. You can do the same thing if you are working towards weight loss or low-carb meals. That is the best part of creating your own meal plan – you can tailor it any way you like. This is a good habit for students to adopt even if they do not follow a diet or have dietary restrictions. By mentally preparing yourself for the endless options of the dining hall, you will not feel as overwhelmed about deciding what to eat. Instead, you will feel prepared and empowered to tackle the dining hall and choose the best options for your body and goals.

Thankfully there are many tips to avoid overeating at the dining hall for college students. While all these tips might not be relevant to your eating habits or goals, there is a lot of freedom to decide what works best for you. It’s just a matter of time until you are comfortable getting into the swing of things in a new dining hall. Once you do, you will naturally find yourself adopting habits to avoid overeating and eating what makes you feel good!

How to Stock a Dorm Room Fridge

Posted on by Sarah Kesseli

Ah, the infamous college dorm fridge. While it’s awesome to have access to a refrigerator, knowing how to stock a dorm room fridge can be hard. How come?

For one, it’s usually a mini fridge, meaning your space is limited. There’s a good chance you’re sharing it too, which leaves you only with enough room to stock the essentials. Or you could have access to a dining hall, in which case you might think the dorm room fridge is not necessary. Yet, the life of a college freshman can be stressful and unpredictable, so it’s best to be prepared for any unexpected food cravings once the dining hall is closed. Learn how to stock a dorm room fridge to prevent unwanted headaches, expanded waistlines, or an emergency call to Dominos.

With limited space and budget, let’s look at the best things to stock a dorm room fridge with.

 

Healthy Fridge Foods

Whether a full meal or a snack, here are the best things you can fit in a fridge to satisfy any craving!

Veggies to snack on. Stock your fridge with tasty vegetables that don’t take up a ton of room or require prep. Choose things like baby carrots, cucumbers, snap peas or cherry tomatoes. They’re great to snack on, are packed with good nutrients, and won’t take up a ton of space. They also will last a long while so you won’t have to worry about a super short shelf life.

Foods to fill you up. Sometimes you need a hearty snack that will keep you full while fighting a late-night deadline. If a craving strikes, choose a snack with a good amount of protein, like cheese strings, plain yogurt (hold the sugar!), or a premade bean burrito.

Items to make meals. Lunch meat is a great addition to a mini fridge to make a quick sandwich with some sliced bread or a wrap. Or hold the bread and simply roll the meat up with some cheese! Keep mini jars of peanut butter and jelly on hand for an easy-to-make lunch.

Freezer Finds

This article isn’t only about how to stock a dorm room fridge. If your fridge comes with a freezer, you need to take advantage of it too! Freezers are a great way to store leftovers, have healthy meals on hand, and keep your favorite treats properly stored.

Frozen meals. Frozen meals can be a life changer when you’re hungry but don’t have time (or energy) to whip something up. Besides, frozen meals today are packed with fewer preservatives, sugars, and salts. Look for healthy bowls, burritos, entrees, and more in the frozen aisle, and keep them on hand for emergencies.

Sugar cravings. To satisfy your sweet tooth, keep some handy “sugary” treats in your freezer. Frozen fruit like mango and grapes and yummy to snack on. Indulge with some frozen yogurt, too! Just pay attention to portion size.

 

Hydrating, Good-For-You Beverages

Staying hydrated is super important, but that doesn’t mean you need to fill your fridge with a 12-pack of plastic water bottles. Instead, consider buying a reusable water bottle and filling up at water fountains and drinking stations around campus.

Still, other liquids could be great for your health and can help satisfy your stomach if you’re craving something with a little flavor.

Fruit and veggie juice. While fruit juice contains a ton of sugar, a lot of healthy food brands now sell fruit and veggie blends to offset all the sweetness. Plus, these juices are way better for you than a sugary soda. Just make sure to check the label and see how much sugar you’re drinking. It might be in your best interest to only drink a little at a time.

Dairy-free milk. This might be essential, especially if you’re an avid coffee drinker in the morning. There are many dairy-free alternatives which are not only good for your body but also tend to keep longer than cow’s milk. Choose from soy, almond, coconut, or oat milk, and add it to your coffee, morning bowl of oats, or drink it on its own! Some brands even carry chocolate-flavored milks which can be a nice treat at the end of a long school day.

Coconut water. What’s great about coconut water is it can be super hydrating — and could even help prevent a hangover. Unlike good ol’ regular water, coconut H20 is a great source of fiber, vitamin C, potassium, and several important minerals. If you don’t like how it tastes on its own, you can buy coconut water that is infused with other flavors, like pineapple, lime, or even chocolate. They often come in small, recyclable bottles so you can easily store it in your mini-fridge.

How to Maintain a Balanced Mindset in College

Posted on by Sarah Kesseli

With a new semester almost upon us, it is time to talk about mental health. Specifically, identifying ways to maintain a balanced mindset during the academic year. College life is multi-faceted and there is always a lot to keep track of. Thankfully, there are ways to focus on mental health while at school. Our key tips are to stay focused while avoiding overworking or feeling overwhelmed.

Stay Organized

One of the handiest things to do in college is to keep a planner, calendar or some sort of list. With various tasks and dates to keep track of, your planner will probably be your best friend! Staying organized is key to avoid overworking yourself and staying on top of deadlines. If you have never used a planner before, we recommend making a conscious habit to update it daily. How you use your planner will depend on your personal organizational style. For example, some people benefit from colour coding certain dates and tasks. Others prefer using symbols to organize their tasks. Planners and calendars can also be kept digitally, which allows for easier access via phone or computer. Whatever method you choose, we recommend keeping track of anything and everything you feel is important.

You can also use your planner to track non-academic habits such as meals, water intake and exercise. Keeping track of lifestyle/fitness habits is just as important as tracking academic or work tasks. You can find free templates online or inspiration to start your own tracking pages. Staying organized in both your personal and work life is crucial to maintain a balanced mindset. In fact, having work-life balance helps reduce stress, burnout and other mental obstacles. By physically keeping track of various tasks and duties, you will avoid overloading your brain with mental reminders. That way, you can focus on more enjoyable tasks such as going out with friends.

Down Time

While it is important to get ahead of work, it is equally important to schedule time for yourself. Being able to relax and rejuvenate is a major step to maintaining a balanced mental state. A few of our favourite “me time” activities include yoga, meditation or simply staying in and watching a movie. Whatever way you choose to relax, make sure you pencil into your schedule! There are so many health benefits to relaxation such as lowering blood pressure and improving your mood.

Sometimes it feels like you need to keep up and stay ahead but that can often lead to burnout. There is already a lot of pressure in academia to be studious and diligent at all times. While those are good habits to get into, it can leave students feeling overworked. As a result, stress levels rise and students’ self-care is non-existent. We are firm believers that self-care and self-love should always come first! After all, you only have one shot at life, might as well live it how you want.

If you are more of a type A person and staying busy is your version of down time, there are ways to practice self-care and stay busy. For instance, grab and partner or friend and choose an activity that will get you moving. Staying active is a great down time alternative for those who want to keep moving and stay busy.

Another one of our favourite productive self-care activities is meal prepping for the week! Meal prepping is a great way to get away from your desk or computer and into the kitchen. If you love to cook, this is a perfect way to de-stress and try out new recipes. Even if you do not like to cook, you have to eat somehow, right? While we like to keep our meal simple, we enjoy the time it takes to plan meals and get a little solo time away from work and school. It might seem strange that meal prepping can help maintain a balanced mindset, but we believe any form of down time is critical to sustain mental balance.

Find Your Groove

This might be one of the most important tips to achieving a balanced mindset in college. It is so important to not compare yourself to other students because once you do, it is really hard to quit that mentality. Everyone’s workload and capacity is different – you need to understand your limits. At times, it can be tempting to up your workload and take on as many tasks as you can.

Overcommitting and overloading your schedule is one of the most dangerous habits to adopt. We definitely discourage that – it will stress you out, lead to burn out and ruin your balanced mindset. In fact, more often than not employers and professors understand students limit themselves and focus on mental health. If you have to turn down an opportunity to stay balanced and healthy, it is not the end of the world and people will understand.

We recommend changing your mentality. Tell yourself it’s acceptable to limit yourself – do not agree to a workload you cannot handle! Pushing yourself past your limits and overworking does nothing good for your health. There is nothing more important than recognising your limits and working at your own pace. Remind yourself that college is not a competition and your achievements are valid. You should celebrate your success instead of comparing them to others’. Once you adopt this mentality, you will be one step closer to maintaining a balanced mindset.

15 Broke College Student Hacks

Posted on by Sarah Kesseli

We get it: As a college student, you’re not necessarily rolling in the dough. Often the biggest stressor for a college student is figuring out how to pay for living expenses. While creating a budget could be helpful, sticking to them is hard. It’s especially challenging if you don’t have regular income flowing in.

Having enough money makes surviving as a healthy college student a lot easier. Yet, there are a handful of broke college student hacks you can adopt. This will allow you to eat well, live comfortably, and enjoy college! Discover some cost-saving hacks students can use to reduce stress and enjoy life to the fullest. Here are our 15 broke College Student Hacks!

 

Making & Spending Money

Find a side hustle. Consider supplementing (or building up) income with a side-hustle! Ideally this won’t take away too much time from your studies and social life, and can even be fun. Some ideas include selling used possessions on Craigslist, tutoring kids, taking online surveys, or selling baked goods on campus. Extra spending money can help you tie up loose ends or enjoy a night out with friends.

Live with roommates. This might be the most useful broke college student hack yet. While living alone might sound nice, it’s far from affordable. Try to find a roommate or two to help pay the bills. Co-ops and themed housing is also becoming more and more popular. These living situations help you find a unique and comfortable living situation that works for you.

Buy wholesale and bulk items. Speaking of roommates, get them together for a trip to a wholesale store, like Costco or Sam’s Club. Split the bill on food, toiletries, and other items you need. These will be a lot more affordable if you buy in bulk versus at a typical grocery store. It might feel like more money upfront, but what you buy will last a long while.

Use an app to budget. Budgeting and tracking your expenses has become a lot easier thanks to an uptick in financial tech companies. Try downloading an app, like Mint, which connects to your bank account(s) and tracks and categorizes expenses. Knowing more about how you spend money will help you save better, too.

Shop at discount and dollar stores for basic items. Shop at discount and dollar stores for simple things you might need in your dorm room. You don’t need high-end products for all your needs. Items like school supplies, storage containers, and kitchen gadgets can all be found at these stores!

Buy or rent used books. Wherever possible, avoid buying textbooks that are new. See if you can rent them, get ‘em used, or buy digital copies of the book. If possible, borrow books from a friend who has already taken the class.

Look for deals. See if you can buy a laptop or other device that is refurbished. Websites like Amazon or Best Buy are a great place to look. If time allows, wait for Black Friday or Cyber Monday and swipe some great deals!

 

Health & Food

Fill your cart with healthy food deals. Food doesn’t have to be expensive. Look for filling and healthy meals that come with a great deal. For example, Target sells 2/$4 burritos, a meal that can keep you full for hours. Just check the nutrition label to ensure you’re filling up with protein and fiber versus saturated fats and sugar. Target also has a dollar bin section where you can buy notebooks, pens, and other school supplies.

Meal prep. If you have access to a kitchen, take advantage of it. Set aside time each week to prep meals for the week which you can bring on campus or eat at home. It’s easy to whip up a batch of quinoa, roast veggies, and cook a protein for a grain bowl. You can also make (and freeze) breakfast burritos and peanut butter and jelly sandwiches.

Pack your lunch. Meal prepping makes bringing your own lunch to school a breeze. If there’s a microwave on campus, pack your lunch and heat up food when you’re hungry. You can also head to the dollar store to find an insulated lunch bag that comes with an ice pack.

Consider working at a grocery store. If you’re looking for a fulfilling job, consider working at a health food store! Often, they will send employees home with food that is about to expire or will give away free samples.

 

Activities & Fun!

Look for free fun. Fun times can always be free. Keep track of free events on campus or see if your local town hosts concerts or outdoor markets that are free to the public.

Explore outside of campus. When you’re in school, it’s easy to stay on campus. While that can be fun, stretch your legs and take advantage of your local surroundings! This can be free, healthy, and fun. Explore free museums, local hiking trails, or have a picnic in a nearby park.

Make happy hour your friend. If you want to go out with friends, look up restaurants and bars that have great happy hour deals so you can save some money on booze and food. This might be the most delicious broke college student hack yet!

Leave your credit card at home. It’s easy to think you’ll only spend a certain amount of money when you go out. However, that number can skyrocket with the quick swipe of a credit card. To avoid spending too much money, bring the exact amount of cash you need and leave your cards at home.

Paleo Diet 101: How It Works, What To Eat

Posted on by Sarah Kesseli

Out of all the various food diets and trends, the paleo diet has stuck around for quite some time. But what exactly is it, how can you follow it properly, and is it even really that good for you? We’ll provide a paleo diet 101 so all of your answers can be answered.

Essentially, the paleo diet was created to mimic what our long-ago ancestors ate. (So yep, no Cheetos or boxes of cereal!) While it’s impossible to know exactly what our human ancestors consumed, scientists suggest that their diets consisted of whole foods, meat, nuts, and seeds. On the flip side, our ancient ancestors probably didn’t munch on much with carbs or sugar. We’ll get into all the details of what you can eat and what should be avoided below.

Scientists also believe that hunter-gatherers were much healthier much of the population today. Those who follow the diet are hopeful they will have a lower rate for certain diseases, like obesity, diabetes, and heart disease. A handful of research has found that in the short-term, following a Paleo diet can lead to losing weight without cutting calories. However, since this diet is still pretty new, the long-term potential benefits are unknown.

 

How To Do Paleo Right

While there are strict things you can and can’t eat on a paleo diet, that doesn’t mean there is only one way to do it right. Instead of thinking in terms of what is off-limits, the success of any diet comes from focusing on what you can enjoy.

In short, paleo-friendly foods include meat, fish, eggs, seeds, nuts, certain veggies, and healthy oils. We’ll expand upon these now.

Foods to Eat on a Paleo Diet

Your diet should be based on these whole, unprocessed foods:

  • Meat: Vegetarians will have a hard time eating paleo, since a good chunk of the diet relies on meat. Items such as beef, lamb, chicken, turkey, and pork are popular menu items for paleo eaters. If possible, choose grass-fed, pasture-raised, and organic meat.
  • Fish: Seafood is another great paleo option. Wherever possible, buy wild-caught fish, such as salmon, trout, shrimp, mussels, and tuna.
  • Eggs: How could you not love bacon and eggs? Cook ‘em in oil, hard boil them for an easy on-the-go snack, or make a paleo-friendly quiche. Paleo eaters are encouraged to find free-range or pastured eggs.
  • Vegetables: Go crazy on veggies when you’re eating paleo! The sky’s the limit when it comes to leafy green goodness, such as kale, broccoli, peppers, onions and more. You can also lump tubers into this category and get a hefty dose of sweet potatoes and turnips onto your plate.
  • Fruits: While fruit indeed has sugar, all types of fruit are paleo because they are natural, unprocessed foods. Lucky for paleo eaters, they also have a lot of health benefits to offer, including antioxidants, vitamins, and fiber. Any fruit is fair game, such as apples, bananas, blueberries, and avocados.
  • Nuts and seeds: Much of the paleo diet is focused on getting healthy fats. These include all the nuts and seeds you can think of, such as almonds, pecans, walnuts, sesame seeds, chia seeds, and sunflower seeds. Just make sure to buy the raw versions instead of the ones that are heavily salted, roasted, or even coated in sugar.
  • Healthy fats and oils: Many oils are fair game on the paleo diet, including extra virgin olive oil, coconut oil, and avocado oil. These oils are always used instead of dairy products like butter and other specific oils (more on that below).

 

Foods to Avoid on a Paleo Diet

Part of the paleo diet 101 is understanding what is off limits.

Avoid these foods and ingredients:

  • Sugar: Anything unnaturally super sweet is a big no-no in the paleo diet, which is a big reason why many people tend to lose weight. Sugar takes many forms, so make sure to be extra careful when reading labels or ordering out. For example, most canned pasta sauces contain sugar!
  • Grains: For many, grains are the hardest to say goodbye to. Types of grains you shouldn’t eat include all types of bread, pasta, quinoa, rye, wheat, barley, and spelt. Basically, if something has “flour” in the title, it’s not paleo.
  • Legumes: All legumes are considered non-paleo. The legume family consists of plants that produce a pod with seeds inside. Foods that are lumped under this category include beans, lentils, peas, and yep, even peanut butter (peanuts are legumes, not nuts!).
  • Dairy: In most cases, all dairy products are considered non paleo, like milk, cheese, and butter. That said, a few versions of paleo allow full-fat butter and cheese as part of a high fat, low carb diet.
  • Certain vegetable oils: As mentioned above, certain oils are not considered paleo. Here’s a list: soybean oil, sunflower oil, cottonseed oil, corn oil, grapeseed oil, safflower oil, and peanut oil. This is because they don’t have an ideal ratio of fatty acids, can be highly processed, and might even contain unhealthy molecules for the body once cooked.

Artificial sweeteners: With sugar off the table, some think they can satisfy their sweet tooth with an artificial sweetener. Alas, paleo diet 101 is all about natural and whole foods. So skip the aspartame, sucralose, cyclamates, saccharin, and others, and use natural sweeteners like raw, organic honey instead.

How to Meet Your Protein Needs with Less Meat

Posted on by Sarah Kesseli

The times, they are a changin’, and this is also true when it comes to our diet. Contrary to what was once a popular belief, you can still fulfill your protein needs with less meat. Vegetarians can be nourished with whole foods that provide enough protein for the body without consuming animal products.

Now, we’re not here to tell you whether or not you should completely give up meat. Your diet and food choices are completely personal. That said, there are reasons why consuming less meat is good for both the body and the environment.

For one, cutting out red meat could help reduce your risk of cancer. A recent study from JAMA Internal Medicine suggests people who eat vegetarian have a 22 percent lower risk of cancer. Limiting meat intake can also aid with healthy weight loss and lower cholesterol. As for the planet, consuming meat, especially beef and pork, contribute to both climate change and polluted landscapes and waterways. Even just cutting back a bit can be beneficial to the environment.

 

How Much Protein Do We Need?

The Daily Value for protein is 50 grams based on a 2,000-calorie diet, a value most people get easily. The Dietary Guidelines for Americans recommends eating a variety of proteins to get your fill, such as eggs, low-fat milk, beans, and soy products.

 

To better understand was 50 grams of protein looks like, here are two examples:

  • Some 6 ounce servings of Greek yogurt contain up to 20 grams of protein
  • One cup of rice and beans has 15 grams of protein

 

These two food items right here is more than half of the protein your body needs — no meat in sight.

Of course, your individual protein needs will vary based on factors such as body size, health conditions, and activity level. If you’re not sure how much protein you need, it’s best to speak with your doctor.

 

Plant-Based Foods With Protein

Here is a list of some plant-based foods that contain high amounts of protein. Use these items to plan your meals and get your protein needs with less meat.

  • Tofu: 11 grams of protein per serving (¾ cup)
  • Tempeh: 15 grams of protein per serving (3 oz)
  • Edamame: 18.5 grams of protein per serving (1 cup cooked)
  • Lentils: 12 grams of protein per serving (½ cup cooked)
  • Greek yogurt: 20 grams of protein (6 oz)
  • Chickpeas:15 grams of protein per serving (1 cup cooked)
  • Peanuts: 7 grams of protein per serving (28 peanuts)
  • Almonds: 6 grams of protein per serving (23 almonds)
  • Chia seeds: 2 grams of protein per serving (1 tablespoon)
  • Quinoa: 8 grams of protein per serving (1 cup cooked)
  • Beans with rice: 15 grams of protein per serving. (Note: Separately, rice and beans are incomplete protein sources. Eat ‘em together to get that protein!)
  • Potatoes: 5 grams of protein (1 medium potato)
  • Broccoli: 3 grams of protein (1 cup)
  • Kale: 3 grams of protein (1 cup)

 

Plant-Based Meal Ideas — Meet Protein Needs With Less Meat

Here are suggestions for what to eat for breakfast, lunch, and dinner without the meat and with all the protein:

Breakfast:

Oatmeal with full-fat plain Greek yogurt: Cook up a ½ cup of oatmeal (you’ll get six grams of protein!). Add a dollop of Greek yogurt or sprinkle in some almonds for extra protein.

Seed bread with egg and hash browns: Eggs also contain a lot of protein — there are six grams in one egg. Eat ‘em with a slice of seeded, whole wheat toast. Enjoy a side of hashbrowns for an extra kick of protein from the potatoes.

Banana with peanut butter: For a lighter breakfast, enjoy a banana (1.5 grams of protein) with a generous spoonful of peanut or almond butter.

 

Lunch:

Rice and beans with broccoli and tofu: Cook up some rice and beans (remember, together they provide a good amount of protein!). Stir fry some broccoli and tofu for other essential vitamins and minerals.

Lentil soup with kale and veggies: For a hearty soup, make your own lentil stew with kale and other extra veggies. Lentils are low in calories and rich in iron and folate.

 

Dinner:

Quinoa salad with roasted almonds and chickpeas. For a lighter fare that will still keep you full, cook up some quinoa. Add chopped, roasted almonds, chickpeas, and any veggies you like. For an easy dressing, squeeze lemon juice over the salad with a drizzle of olive oil. Add garlic and salt to taste!

A homemade veggie burrito with cheese and beans: Skip your local Mexican joint and make your own burrito with rice, beans, veggies, and cheese. Fun fact: There are nearly 7 grams of protein in one slice of cheese. For even more protein, add a dollop of plain Greek yogurt. This is a nice substitute for sour cream.