Eat Smart · Feel Great · Nutrition · Student Life

5 Snacks to Power You Through Finals Week

Ah! Finals week. A week filled with endless papers, exams, and the occasional mental breakdown. As you start preparing for the end of the semester, it’s important to keep your energy levels up and your stress levels down (a girl can dream).  To do this, it’s important to fuel your body with brainpower snacks, so you can hit the books instead of hitting the wall. While sleep and exercise aren’t guaranteed things as finals week approaches, you can still be healthy and happy with these yummy brain boosting snacks that will keep your mind sharp and your stomach satisfied!

Peanut Butter and Banana Sandwich
Satisfy your midnight stress snacking with this delicious peanut butter and banana sandwich. Peanut butter is a great source of protein, which can help your brain perform at its best ability, and bananas are a great source of potassium, which will boost your energy levels once you hit that 2AM slump. If you really want a treat, sprinkle on some dark chocolate chips, which have been known to aide concentration and boost your mood!

Trail Mix
Trail Mix, often labeled a “danger food” of snacking because it is high in calories, can be healthy, and it is great for your brain! Dried nuts and fruits, both high in protein, have been known to aid in memorization and concentration, and make your brain sharper and quicker, which can help when studying. To create a healthier, lower calorie mix, try to incorporate unsalted almonds, dried berries, and if you must, a small amount of dark chocolate.

Mixed Berries
A sweet treat that will pick you up when you want to give up, berries of all kinds, especially blueberries, are considered to be the #1 brain food.  They contain nutrients that have been shown to improve memory and learning, and even help produce new brain cells. Whether fresh or frozen, berries are a yummy, low calorie snack to stress eat when you want something sweet and need a good boost.

Avocado on Toast
A trending treat that is taking the health world by storm, avocado on toast has become a popular snack for many. While avocados may be fatty, they contain “healthy” fats that keep the brain cell membranes flexible, which keeps you energized and ready to hit those books. The fatty acids in avocado help strengthen brain muscle, which makes it easier to memorize information and study for longer periods of time. Spread mashed avocado on whole grain toast, sprinkle with some salt and pepper, add any other ingredients you like, and you have a simple but yummy study snack to help you score that A on the exam!

Of course, we cannot forget this dearly beloved, which has gotten college students through finals weeks and exams for hundreds of years. Although this does not necessarily count as a “snack”, it is a classic concoction to help you get through those all-nighters. Coffee is great for improving thought processes and helps repair memory loss so you will remember those anthropology terms you learned in the wee hours of the morning before the exam. Just remember to skip the high-calorie sugar laden drinks with whipped cream and flavor shots, because the only thing those will do is pack on the pounds and make your brain crash when you need it most.


By Annie O’Sullivan

Feel Great · Student Life

WCW: Alyssa Vasiliou

Alyssa Vasiliou is a junior at Syracuse University and a member of the Women’s Rowing team. She holds the integral position of coxswain, which has the responsibility of facilitating communication between rowers, keeping pace, and steering the boat throughout the race. As a college athlete, Alyssa knows the importance of staying healthy and fit. She shared a few of her tips with us on how she stays healthy on campus!

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What is your favorite healthy meal to eat? Is there any specific diet you have to keep as part of the team?

“I’m a huge salmon person, it’s easy to cook and so good for you. During the week you can probably see me eating a salad because they’re so easy to put together and take to class. Salads don’t have to be boring; there are so many variations with the different vegetables and things that you can throw together! For coxswains, we are required to be somewhere in-between 100-115lbs due to the fact that the rowers are literally carrying our “dead weight” down the course. For the rowers, our coaches ask that they maintain a certain BMI and ingrain the idea that our team needs to be lean, strong, and healthy. They are asked to restrict processed foods and excess amounts of sugar. Our coaching staff has been really supportive with getting people the help they need to be healthy athletes. We have a nutritionist who has come in to talk to us.”


How long does your season go and what is a misconception about rowing? 

“Our season runs from September to June but spring is our main racing season. We spend our time in the fall and spring on the water and use our tank during the winter. Think of the tank as a giant pool with a stationary boat in it. The misconception about rowing is that the sport is all about your upper body and arms but in reality it is your entire body, mainly your legs. The lifting sessions are definitely important as they’re going to make sure that the athletes have the ability to get their legs down and push their blades through the water.”


Do you have any favorite health tips you always abide by? 

“I try to avoid processed food in general. When I go grocery shopping I mainly buy fruits and vegetables that I cut up at the beginning of the week and split into containers so I can grab and go.”


What is the best part of being an athlete at Syracuse and what are some of the things you do in your spare time?

“I love being surrounded by a group of women who are mentally and physically driven to work together to complete goals. So much of what the rowers do is mental and their drive is amazing. Not only in races but their discipline in general in terms of what they can and can’t eat and what they have to sacrifice to be good athletes. The team inspires me everyday with the goals that are becoming realities. And also the fact that the team makes Syracuse a little smaller, it’s a family. Rowing does take up a lot of my time during the week so to unwind I hang out with friends for the most part.”


What is the hardest part of maintaining a healthy lifestyle and being an athlete on a college campus?

“The industrial food system is more practical than it is healthy. So for freshmen and the sophomore athletes who choose to live in the dorms, eating in the dining halls is a struggle. Living in an apartment I would say that the hardest thing is time management. Food preparation takes time and planning and when you’re going at a thousand miles per day and don’t have the time to do so, it sometimes can just be so much easier to grab a bag of chips or fast food.”

Alyssa v rowing


By Courtney Rosser

Eat Smart · Feel Great · Student Life

8 Small Ways to Make Your Health a Priority

As finals get closer week by week, our mental and physical health increasingly becomes less of a priority. We get lazy about going to the gym, order Insomnia Cookies far too often, and overall feel a loss in control over of bodies. When you just don’t have time to get in your daily workout, making small lifestyle changes can help you feel more on track and in control. Consider these tips when you make your choices throughout your day.

  1. Wake up 10 minutes before you are supposed to. Even though this is a struggle for us night owls, having even this little bit of extra time in the morning is great because it gives you some wiggle room to catch the news, brew a cup of coffee, or even arrive to class a tad early. If you’re feeling really ambitious, doing a quick stretch or ab workout is another awesome way to wake your body up. From personal experience, I can say that I have been able to pay much more attention in my 8am classes when I get up at least an hour before and have a solid breakfast. Also, hydrating first thing in the morning with a glass of iced water can help decrease the look of puffiness in your face and replenishes your body from its deep slumber. No more snoozed alarms for the perpetually late.
  1. Cut the sugar from your coffee. Yes, the combination of coffee and sugar wakes us up, but I promise you there is a healthier way to get your coffee fix! Ordering that caramel swirl latte at Dunkin’ in the morning may taste great but it is also full of calories. Even worse, the amount of sugar is bound to cause you to crash in the middle of your boring art history lecture. Try using natural agave syrup instead. If you happen to be on Marshall, Strong Hearts Café serves wonderful coffee for just $1 and you can ask for agave and almond milk to add the sweetness you crave.
  1. Take the stairs. Taking the stairs seems to be the obvious choice for a mini, middle-of-the-day calf workout, but it is something we often overlook. The elevator is conveniently located in the lobby of most buildings, which is an incredibly tempting choice. But just think, if you burn 5-10 calories walking up to your fifth floor dorm every time you go home, you could easily burn an extra 50 calories per day!
  1. Go vegetarian or vegan at least once a week. Get rid of those processed meats! Try replacing the meat in your diet with proteins such as tofu, seitan, black beans, and quinoa. These healthy alternatives will still keep you full and satisfied without all of the fats.
  1. Exercise before you eat. After a large, filling meal, exercising is difficult because we may cramp up or feel too full to complete a long cardio session. If you exercise before your meal, you are more likely to eat healthily because of the progress you completed during your workout. In addition to this, being at the gym and away from your fridge will guarantee that you won’t fill up on a bunch of snacks while bored at home.
  1. Get Distracted. Another way to be successful at the gym, especially during cardio, is to multi-task. If you have a tablet or are using a machine where you can control a TV, flip to one of your favorite shows and watch with subtitles. At the same time, listen to some of your favorite music. Between reading the subtitles and listening to some sick beats, cardio is bound to fly by before you know it.
  1. Shut off your phone an hour before bed whenever possible. Not only can this help you sleep better, but getting away from the social media we encounter daily can really impact your life positively. We rely on our phones more than we would like to admit, and going without this technological umbilical cord is freeing, really. If this is too drastic, try to make a point to put your phone on airplane mode every once and a while for shorter periods of time.
  1. Do everything you can to conquer night eating. For many, staying up in the late hours of the night also means getting the late night munchies. Focus on keeping healthy snack options easily accessible, so that you won’t be tempted to just order a pizza out of convenience. Try apples and peanut butter, or hummus and pretzels. These snacks are satisfying enough to get you through those all-nighters without killing your day’s calorie count.

Most importantly… Do everything you possibly can to make you happy, because that’s the ultimate goal, isn’t it? Bring positivity and happiness into your life and into the lives of the people you love. Whenever you feel stressed, ask yourself why. Is it worth all the stress? How is that stress detracting from your life and what can you do to improve it?

By Sarah Kinzler

Student Life

Got Consent? Be SU.R.E.

English version: Spanish version:   The Got Consent? Be SU.R.E. campaign is releasing a series of public service announcements educating students on the importance of sexual consent on the Syracuse University campus. Through teaming up with Professor Andy Robinson, who teaches Television and Radio Film courses at the S.I. Newhouse School of Public Communications, these PSAs… Continue reading Got Consent? Be SU.R.E.

Student Life

Taste the #WaterRevolution!

So what exactly is a bobble? It is a revolutionary water bottle that is adorable, eco-friendly, keeps you hydrated, and filters water. Thirty-eight billion single serve water bottles are disposed in our nation’s landfills every year, which represents 12 percent of solid waste and takes over 700 years to decompose. Bobble’s mission is to “creatively… Continue reading Taste the #WaterRevolution!

Feel Great · Fitness · Student Life

4 Ways to Be More Active on Campus

Two weeks into the semester and you’re already dreading going to the gym? With the first month of the year coming to an end, we’re all still trying to follow up on that New Year’s resolution of making an effort to work out more. During the winter months, especially when we have to deal with… Continue reading 4 Ways to Be More Active on Campus

General Health · Student Life

6 Things You Need to Survive the Winter

There are two weeks between Thanksgiving and winter break. That’s definitely enough time to get hypothermia, but not enough time to beg your parents to send you care packages full of your necessary winter items. When you go home for Thanksgiving break, consider some of the items you might need to keep you sane during finals week.… Continue reading 6 Things You Need to Survive the Winter

General Health · Student Life

Are You Napping Right?

Oh, the ever-so-lovely daytime nap. It’s a part of the college experience as crucial as afternoon coffee and weekend nights out. After a night or three of depriving yourself of nighttime sleep to finish reading those chapters and writing those essays, you, the tired college student, can always find solace in a quick nap after… Continue reading Are You Napping Right?

Eat Smart · Nutrition · Student Life

Cutting Out Cross Contact

For many students, the dining hall poses a harmful, and sometimes an even life-threatening risk. Imagine entering the dining hall, scanning all of the meal options available and not knowing one hundred percent if what you are serving yourself is safe. “Of course that grape jelly doesn’t contain gluten!” and “Why would you think that… Continue reading Cutting Out Cross Contact

Eat Smart · Nutrition · Student Life

The 6 Healthiest Marshall Street Eats

Weekends in college can be associated with making bad decisions. At midnight when all of your friends crave that greasy pizza from Acropolis, or those smothered wings from Varsity, sometimes you’ll feel pressured to join the crowd. Two hours later you’re stuck with a guilty, bloated feeling instead. Next time you head down to Marshall… Continue reading The 6 Healthiest Marshall Street Eats

Student Life

The 10 Germiest Things in Your Dorm Room

Fungi. Bacteria. Dirt. Germs. Think your roommate is the only one you share your dorm room with? Think again. You already knew dorm bathrooms and halls were germ-central, but maybe you never thought of what was lurking behind your own door. Here are some of the dirtiest items sitting right under your nose, but better… Continue reading The 10 Germiest Things in Your Dorm Room

Student Life

Even on Halloween, She’s Still #NotAskingForIt

It’s that time of year again. The Hall of Languages is lit up in purple and “Hocus Pocus” is on every night on ABC Family. Halloween rolls around every October, but as the years pass us by, so too does the culture of the holiday. When you’re a little kid, Halloween is all about scary… Continue reading Even on Halloween, She’s Still #NotAskingForIt

General Health · Get Well · Student Life

Improve Your Night’s Sleep

There is no doubt that those who succumb to the demands of modern day life have dealt with the effects of sleep deprivation. We go to bed too late and we wake up too early—in many cases, not by choice. Sleep is an extremely important function essential to cell generation, cognitive function, and basically every… Continue reading Improve Your Night’s Sleep

Nutrition · Student Life

“Fall”-ing in Love With the Season

It’s time to leave the dorm rooms, close the laptops, and take a step outside to embrace the coming season. Remember those weather reports about the expectation of snow in October? As a student at Syracuse University, ignore all of the warnings you’ve received from friends and family and take advantage of every minute you… Continue reading “Fall”-ing in Love With the Season

Sex + Relationships · Student Life

Making Time for Your Relationship

College can seem to be one big balancing act. As a student, you need to juggle schoolwork, clubs, going out, and to top it off, being in a relationship. With so much on your plate, maintaining a relationship can seem nearly impossible at times. However, there are ways to overcome that feeling of despair. You… Continue reading Making Time for Your Relationship

Sex + Relationships · Student Life

Going the Distance

There is a question that plagues every couple knowing that they will have to part soon: can we do long-distance? While Hollywood has made successful, heartfelt, and hopeful long distance relationship movies that inspire every couple, the answer is not so clear in real life. In reality, most relationships have obstacles that are only amplified… Continue reading Going the Distance

Feel Great · Student Life

Easy Exercises For Spring Break Abs

In two weeks this campus will be basically empty for spring break. Going back to New Jersey doesn’t really give me any bikini time, but just because I’m unlucky doesn’t mean all of you are! Some of you will go home where it’s warm and some of you will go on vacation. Here are some… Continue reading Easy Exercises For Spring Break Abs

Feel Great · General Health · Student Life

The “Munchies” Unmasked

Whether you’ve said it out loud or not, you’ve always wondered it—what causes the munchies? With more states progressively legalizing marijuana, the question is becoming all the more relevant. Studies have recently uncovered the true science behind it. Let’s begin with hunger. Our hunger is regulated by two hormones, ghrelin and leptin. The chemicals usually… Continue reading The “Munchies” Unmasked

Feel Great · Student Life

Feel Summer-Level Energy, Even When It’s Below Zero

I previously posted about the effect of S.A.D, or Season Affective Disorder. Right now, when it’s almost spring, but we know nothing warmer than 40 degrees is making its way to Syracuse, it can be kind of hard to not only walk all over campus to class, but to get out of bed. Being cold… Continue reading Feel Summer-Level Energy, Even When It’s Below Zero

Feel Great · Nutrition · Student Life

Fresh, Organic, and Local: Strong Hearts Cafe

When I first began my journey as a freshman nutrition major from the suburbs of Philadelphia, I knew I’d be immersed in SU’s college-student food culture filled with processed, dining hall meals and junk food options available on our famous Marshall Street. I am ashamed to admit that it was not until my sophomore year… Continue reading Fresh, Organic, and Local: Strong Hearts Cafe

Feel Great · Student Life

Dry Skin? An Ode To Syracuse In The Winter

Transferring into Syracuse, I honestly had no idea what I was in for this winter. My skin had always gotten a little dry during the cold months, but considering I never walked around a campus as much as I do now, I wasn’t even remotely ready for what this place had to offer me in… Continue reading Dry Skin? An Ode To Syracuse In The Winter

Feel Great · Nutrition · Student Life

Anything But Fish ‘N’ Chips: Holiday Feast

It’s beginning to be that time again. You know the one I’m talking about: the lights go up, the Christmas music starts, and everyone starts forgetting about school to focus on their present lists. It is easily one of my favorite parts of the year, and in London, it’s even better. Every single street you… Continue reading Anything But Fish ‘N’ Chips: Holiday Feast

Feel Great · Nutrition · Student Life

Anything But Fish ‘N’ Chips: Churchill Arms

It’s actually impressive that I’ve managed to go this long without raving about my favorite discovery in London: Churchill Arms. “Wait!” You exclaim, “That’s not a food!” Ah, but that’s where you’re completely right: it’s an experience. It’s an adorable little pub that my friend and I stumbled across a few months ago. Tucked back… Continue reading Anything But Fish ‘N’ Chips: Churchill Arms

Student Life

What to Think Before Getting Inked

According to U.S. News, about 36 percent of 18 to 25 year olds have tattoos, but how truly informed is the young adult public? As college students, we often act on impulse and make decisions we later regret. So, just because you think a tattoo looks fashionable or represents something you like now, are you… Continue reading What to Think Before Getting Inked

Sex + Relationships · Student Life

Coupons on a Date: Savvy or Stingy?

It is a known fact that college students are stingy at times. But because our frugalness stems from trying to fund an education, we have a valid excuse. However, when it comes to a first date, is it acceptable to be couponing — using coupons to save a buck or two? An increasing number of… Continue reading Coupons on a Date: Savvy or Stingy?

Sex + Relationships · Student Life

Hooking Up vs. Looking for Love

Some students may be under the impression that college is all about hooking-up. If you were virginal and innocent in high school, you most likely aren’t after your first month or two at SU. It’s hard to ignore the rumors and whispers about who hooked up with who at what party, and of course the… Continue reading Hooking Up vs. Looking for Love

Fitness · General Health · Student Life

Yoga Exercises for Better Sleep

Having trouble getting to sleep at night? This simple and relaxing yoga sequences can help you achieve a more restful sleep. The best part? All of these moves can be done in bed. Upside Down Hamstring Stretch Lie on your back with your legs against a wall or headboard. You’re butt should be about six… Continue reading Yoga Exercises for Better Sleep

Eat Smart · Feel Great · Student Life

Why Music Blurs the Strength of Alcohol

A recent study shows that women are more likely to drink alcohol faster when listening to music. Can you believe that? Apparently, music distracts women from the strength of alcohol, causing them not only to drink faster, but also higher amounts. Uh oh. Three studies were conducted, one involving taste, one involving volume, and one… Continue reading Why Music Blurs the Strength of Alcohol

Student Life

LGBT HIstory Month: LGBT Reads

In honor of LGBT history month, we’ve compiled a list of popular young adult reads whose main characters are growing up in the community and learning to be themselves. College students – the age group most known for coming out – can relate to these characters and perhaps find solace in their stories. After reading… Continue reading LGBT HIstory Month: LGBT Reads

Nutrition · Student Life

Is Fro-Yo the Way to Go?

It may seem odd to be talking about fro-yo with winter approaching, but this frozen treat has become popular during all seasons. Between self-serve fro-yo places and brands like Ben and Jerry’s new frozen yogurt line, fro-yo is the new trend across the country. Many fro-yo companies claim frozen yogurt is healthier than ice cream,… Continue reading Is Fro-Yo the Way to Go?

Sex + Relationships · Student Life

SU Sorority Brings Ideas of Sexual Health and Education to Campus

This Tuesday, the women of Omega Phi Beta played off the popular MTV show Girl Code, and brought the discussion of hyper-sexuality and sexual health to the SU campus with their Girl Code: Hyper Sexuality event. The event was part of OPB’s Serving and Educating Week: First Love Yourself. This weeklong event focuses on mental,… Continue reading SU Sorority Brings Ideas of Sexual Health and Education to Campus

Eat Smart · Feel Great · General Health · Student Life

Food Instagrams May Not Be Such A Good Idea

Do you constantly feel like you must take a picture of your food and upload it to Instagram right before you eat it? Well, studies have shown that maybe you shouldn’t, even if that pizza looks great in X-Pro. A recent study proves that looking at pictures of food before you eat can actually make… Continue reading Food Instagrams May Not Be Such A Good Idea