Feel Great

6 Ingredients Essential for Exam Week

Did you know our brains need a constant supply of glucose to function correctly? The glucose we need for better brain function, mood, and memory should come from good foods. With finals coming in hot, prepare your brain to the max by adding theses extra six foods into your meals this week!

  1. Spinach. This ingredient can prevent dementia, aging, and damage to your DNA. These leafy green veggies are also a good source of foliate and vitamin E.
  2. Avocado. These are one of the best source of omega 3 and omega 6 needed for a healthy body. Avocados will help to increase blood flow to brain and lower cholesterol. Added bonus, they have vitamin K!
  3. Dark Chocolate. Satisfy your sweet tooth with a treat that will improve cognitive function and memory. Consuming this delicious cocoa will also improve mood, and it is packed with antioxidants.
  4. Nuts. Almonds and walnuts especially are good for healthy nervous systems and brain function. They have B6 and vitamin E to protect your brain for the long run.
  5. Quinoa. This complex carbohydrate will keep you full while you test and is great for keeping the blood oxygenated. Quinoa is also a great source of iron and vitamin B. Plus its gluten free!
  6. Broccoli. This awesome veggie is a superfood for the whole body! It is rich in calcium, vitamin C, B, and lots of iron. Eating broccoli will also decrease your chances of catching any viruses during your finals week.

Good luck with all your finals, and don’t forget to feed your brain! Food for thought: “What you feed your mind determines your appetite.” –Tom Ziglar

By Sydney Hughes

Eat Smart

6 Tips for the Dining Hall

When you first walk into the dining hall there is an overwhelming amount of options. The options cover everything from vegan, vegetarian, sweets, breakfast, and all the basic options you can imagine, but what do you do if you eat at the same section 7 days a week? At a certain point you’ve eaten everything there and begin to eat repeat foods. This is your new dining hall survival guide to help you get through the rest of the year.

  1. Take a Walk Through to Preview all of the Options

Don’t just pick the first food you see for your meal, walk through the entire dining hall before you make your choice. This will help you pick a healthy and balanced meal instead of picking the same food every time you go eat.

  1. Everything’s Better in Moderation

We all love pizza and burgers, but let’s face it they aren’t the healthiest options. Try limiting those foods to just once a week so that you can eat a variety of food yet still get your junk food fix.

  1. Create a schedule

There is always a plethora of dessert the second you enter the dining hall. You may be temped to grab a few of those gooey delicious cookies as you leave, but again, it’s best o limit yourself. Although you may be tempted to take that chocolate cake you saw when you came in, try to create a schedule for yourself so you only have one dessert each day. By eliminating the binge on sweets, your sugar craving will be satisfied yet you won’t be overloaded.

  1. Make Use of the Deli/Sandwich Station

Can’t find a meal to fit your mood? Don’t forget to check out the Sandwich Station for a new variety of options. They can make pretty much anything you ask for and even have a Panini machine for hot sandwiches.

  1. Don’t Forget About the Toaster

Not in the mood for a big meal? The bagel toasting section is open morning through night, so don’t be afraid to make some toast or eat a bagel if you are in need of a change. If cream cheese or jam isn’t your thing, use peanut butter instead and savor the warm, creamy taste. Peanut butter is a good alternative to butter or cream cheese because it has healthy fat and lots of protein to keep you feeling full.

  1. Keep Sugary and Caffeinated Drinks to a Minimum

Although juices and sodas taste really good, they are loaded with unnecessary sugar. In addition to sugar, sodas sometimes have caffeine. There are definitely times when you want the caffeine to finish some schoolwork, but try not to drink caffeinated drinks unless it is absolutely necessary. Instead, make an effort to drink water daily and only have sugary drinks on occasion. If you’re the type of person who needs some flavor, a good trick is to fill your cup halfway with juice and halfway with water. That way, there is less sugar in it.

Get creative, try new things, and make your own meals by picking a variety of food everyday.

By Lina Sullivan

Eat Smart

Best & Worst: Salad Topper Edition

You’re in line at the make-your-own salad station at Wegmans, and after filling your container with dark leafy greens you’re faced with the choice between the vast array of salad toppers. What do you choose? Craisins, walnuts, or crispy fried onions? Here’s a list of the five best and worst salad toppers to help you design your healthiest, tastiest salad yet!

LOAD UP on these toppings:

Walnuts – Nuts add crunch, a dose of protein, and micronutrients to your salad. Specifically, walnuts are rich in vitamin E—an antioxidant—and magnesium, a mineral that helps regulate blood pressure. Walnuts are also high in omega-3 fatty acids, which have anti-inflammatory properties.

Quinoa – This ancient grain provides fiber and protein, which will help you feel fuller for longer, reducing the chance you’ll grab an unhealthy snack a few hours after you eat.

Hardboiled eggEggs are a great source of vegetarian protein, and they also contain 50% of your daily requirement of vitamin B12. Eggs are also rich in choline and vitamins A, D, and E. The healthy fat in eggs will also aid in absorption of the fat-soluble vitamins found in all the veggies in your salad.

Feta cheese – Choose a cheese with a stronger flavor, such as feta, which will pack a larger flavor punch than milder cheeses like cheddar. Per ½ cup of cheese, you’ll be getting about 10 grams of protein and 37% of the daily value of calcium.

Avocado – Avocado is chock-full of monounsaturated fat (the healthy kind) and fiber, which will boost the filling power of your salad. Avocado is also rich in antioxidants, such as carotenoids and vitamins E and C, which help to fight free-radical damage in the body.

PASS on these toppings:

Dried cranberries – These tangy treats seem like a smart choice, but you may want to reconsider after learning only 1/3 of a cup contains a whopping 26 grams of sugar! A one-ounce portion of dark chocolate contains almost half this amount of sugar.

Candied nuts – Avoid any nut labeled with the words “glazed” or “candied.” These words disguise this topping as being healthy, when in reality they are loaded with added sugars that offers no nutritive value. Stick with the raw versions.

Croutons – One cup of croutons contains 122 calories, the majority coming from refined carbohydrates. You’re better off getting your crunch from raw veggies, nuts, or seeds.

Crispy fried onions – This crunchy topping provides you with little to no nutritive value while adding empty calories and saturated fat to your meal. Pass!

Creamy dressings – Creamy dressings not only up the caloric value of your salad, but manufacturers also often sneak in added sugars to their dressings. Opt for a mix of balsamic vinegar and olive oil to dress your salad for fewer calories.

Now that you’re armed with a few techniques for building healthier salads, go ahead and experiment with different flavor combinations to find what pleases your palate. When all else fails, opt for real, whole foods to spice up your salad over processed items.

By Julie Kameisha

Student Life

The Myth of the Freshman 15

When heading to college, freshmen are nervous about many things, but one concern that may trump all others is the dreaded freshman 15. With so many options and so much freedom, it’s easy to understand why many college students gain weight their freshman year. However, a recent study from Ohio State University found that on… Continue reading The Myth of the Freshman 15


Mix’n Elena: Thai-Style Sprouted Rice and Herb Salad

by Elena Tsonos, blogger (Courtesy of nytimes.com) When most people think of a salad, they probably think of a cold array of mixed vegetables coated in creamy or oil-based dressing. While a salad can in fact fit this description, it is most definitely not limited to this precise definition. That’s right, a salad isn’t only… Continue reading Mix’n Elena: Thai-Style Sprouted Rice and Herb Salad

Eat Smart · Get Well

Foods to Spring-Clean Your Diet

by Heather McCoy, owner of Wellness from Within Holistic Health Coaching Spring! ‘Tis the perfect season to clean up your diet, so out with the heavy fall and winter fare and in with springtime fruits and veggies. It’s natural at this time of year to want to shed those extra winter pounds. Many people think they need to do this… Continue reading Foods to Spring-Clean Your Diet

Eat Smart · Get Well

OMG..it’s organic!

by Brittany Fuino, blogger Ever find yourself  reaching for that extra cookie or handful of potato chips just because they’re labeled “organic”?  It’s OK because they’re healthy, right?  Or maybe you chow down on Wendy’s “fries in disguise” because they say “natural.”  We’ve all been there. Jenny Wan-chen Lee, a graduate student at Cornell University… Continue reading OMG..it’s organic!

Eat Smart · Feel Great

Post-Workout Foods: Proteins and Carbs to Keep You Feeling Toned

by Lindsay Barton, blogger As soon as your workout is finished, a post-workout meal immediately following exercise is essential for muscle recovery. The body must receive adequate amounts of protein and carbohydrates in order to repair muscles. Exercise wears down muscle tissue and protein is an important component of rebuilding tissue. Carbohydrates replenish glycogen stores… Continue reading Post-Workout Foods: Proteins and Carbs to Keep You Feeling Toned


Mix’n Elena: Broiled Bell Pepper & Goat Cheese Salad

by Elena Tsonos, blogger  People have been cooking with peppers and eating them for centuries. Although peppers have been traditionally prepared in a vegetable-like manner, they are actually classified as fruits, because they contain seeds. The many different types of peppers can be ranked from sweet to hot. These peppers can be prepared in… Continue reading Mix’n Elena: Broiled Bell Pepper & Goat Cheese Salad

Eat Smart

Fuel Your Workout!

by Lindsay Barton, blogger After a long day of classes, hitting the gym is the perfect way to clear your mind and catch a second wind. Enjoying a small snack before exercising will provide the energy needed for your workout. Read ahead to see what’s best to eat before stepping on the treadmill.

Eat Smart

Two ways to put a little “spring” in your meals

By Elizabeth Holtan, Healthy Monday The grass may still be brown and the air icy, but that doesn’t have to mean it can’t be spring in your kitchen. With spring’s longer hours and plenty of sunlight—however cold—here are just two ways to get in the spirit with plenty of healthy, delectable green eats.   Click… Continue reading Two ways to put a little “spring” in your meals

Eat Smart

College Cuisine: Grab a Cookie and Sit Down for Storytime

by Alyssa Miron, food blogger (Courtesy of thefoodsection.com) Most people are familiar with Hamantaschen cookies. You know, the little triangle ones that have fruit jam in the middle that randomly appear on the shelves in the Spring? The Jewish tradition celebrates Purim in March and it’s probably the most festive holiday in the religion. These… Continue reading College Cuisine: Grab a Cookie and Sit Down for Storytime

Eat Smart · Get Well

Dreaded Task of the Week: Food Shopping

by Jess Leeds, Healthy Monday Every week, I set a grocery store budget for myself. And without fail, every week I break that budget, influenced by impulse purchases and the novelties displayed by the checkout line. To be honest, sometimes shopping for foods that are healthy and inexpensive isn’t the easiest thing to do. In honor… Continue reading Dreaded Task of the Week: Food Shopping