Eat Smart · Feel Great

Almond Butter is Your New Best Friend

A classic food that many of us grew up eating on celery or in sandwiches, peanut butter is a beloved snack that continues to be a crowd pleaser. Whether you spread it on crackers, dip apple slices in it, or simply eat it right out of the jar with a spoon (we’ve all done this), this traditional treat is the perfect blend of sweet and salty, and constantly has us coming back for more.

However, although a personal firm believer that you can never have too much of a good thing, peanut butter is still very high in fat, sugar, and calories—not to mention its highly processed—meaning this sweet and salty snack may make your heart happy, but it certainly won’t have your hips, or your waistline, feeling that way. A healthy alternative? Try almond butter!

Though a health trend slowly on the rise, almond butter has become increasingly popular over the past couple of months, and it’s no surprise why, seeing as it contains more protein and less sugar than regular peanut butter. Another bonus? It’s usually less processed, so you aren’t putting any unnecessary unnatural preservatives or additives into your body. Though it’s definitely not the same as our beloved PB (we will always love Skippy), almond butter is still delicious with so many snacks and treats. Here are a few of our favorites to try out if you’re looking to change up your diet!

Rice Cakes with Almond Butter + Honey
This one is pretty self explanatory, but rice cakes with almond butter are a great snack when you need a powerful “punch” of protein. The rice cakes are usually low-cal, so even though the almond butter still has a good amount of calories, you won’t be eating a snack that’s too heavy.  For an added touch, drizzle a bit of honey (or even Nutella J) on top, and enjoy!

The “Banana Boat”
This fun snack that I’ve dubbed the “banana boat” takes a unique twist on the classic combination of bananas and peanut butter. With only three ingredients including a banana, 2 tbsp. of almond butter, and a small handful of granola, this snack is the perfect blend of textures. Simply split the banana in two, spread the almond butter on both halves, and dip both halves in granola and voila, a yummy snack that is crunchy, nutty, smooth, and creamy.

Apple “Cookies”
A healthy take on the classic cookie, these apple “cookies” are a sweet and savory treat that is guilt free but tastes delicious. Simply core and slice an apple horizontally, to make apple “chips”, then spread almond butter across it, and sprinkle some walnuts and chocolate chips on top! This snack is great for when you need a little chocolate “kick” but still want to stay on top of your healthy eating. And even though we all love a good gooey chocolate chip cookie, this “cookie” will leave you satisfied without the bloat or the guilt.

Almond Butter Granola Bars
These homemade almond granola bars are great when you want a chewy, sweet snack, and since they are homemade, they have less preservatives, unnatural additives, and less sugar. Even better? These bars, made with only almond butter, honey, dark chocolate chips, old-fashioned oatmeal and granola, are no bake and can be made in just five minutes. That simply is too sweet!

 

By Annie O’Sullivan

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Fitness

5 Best Exercise Classes to take at SU

It’s registration season again! That means you’re probably prepared for the Hunger Games-esque scene that usually occurs during these few weeks. While this scene is usually caused because the classes you need to get into close within the first couple of hours, you don’t have to worry about that when it comes to workout classes. Typically, there are a few of the same courses offered at different times throughout the week, which makes picking them relatively simple. It’s important to have a scheduled time of day to workout that holds you accountable for showing up. If you’re anything like me, that chunk of time on Wednesday morning that you blocked for working out will inevitably turn into you sleeping in or going on a Netflix binge.

Luckily, through these workout classes you don’t have to worry about this anymore! It’s an opportunity to workout with your friends a few times a week, while getting an easy A. Syracuse offers a wide variety of really interesting and cool workout classes, but after taking a quick poll of some students that I know have taken them, the following classes were ranked the highest:

  1. Bootcamp Fitness – This class seeks to really whip you into shape. The class is structured so that you get a large variety of workouts anywhere from interval training to yoga. I really enjoyed bootcamp because we were pushed harder than most classes, and it was a great way to work on everyone’s spring break bods!
  1. Tabata – Tabata is a type of high intensity interval training (H.I.I.T) that forces you to push yourself. The class that I took works either through a Tabata app or the teacher leading the sections by personally timing the intervals. These intervals require you to push yourself to the limit for 20 seconds with whatever exercise the teacher chooses, then you get a 10 second break. If you’re thinking, hey that’s not too bad…repeat eight more times. Tabata is supposed to be an amazing fat burner, so I’d suggest taking another interval class for the first half of the semester, and then Tabata for the second. That way, you’ll be in great shape going into Tabata and can get the most out of it.
  1. Pi-yo – This class combines both pilates and yoga. This class is great for strengthening and balance, while also giving you a great workout! A lot of people that I’ve talked to say that it works well for stress relief and that it gives them a nice break in the middle of their day to stretch and meditate.
  1. Zumba Step – This class is fun! While it doesn’t require you to have rhythm, it does require a positive attitude and a desire to dance. The class is a modern version of step aerobics, and mixes high-energy songs with simple moves. This class definitely will keep your heart rate up for 45 minutes, and burns about the same amount of calories as an interval training class.
  1. H.I.I.T – As mentioned, this acronym stands for high intensity interval training. The class is structured a lot like Tabata, but the intervals are different. For H.I.I.T, you would push yourself for 45 seconds and get a 15 second rest. This is a great class because it really allows you to increase or decrease the intensity to suit your body in the best way possible.

All of the teachers I’ve had so far have been great, so I’d suggest finding a class that works well with your schedule to take with some friends! To sign up, just search the name of the class you’re interested in on MySlice, or select ‘PED’ and your availability—this will hone in on your options. When else will you ever be able to earn credit for getting into shape?

By Courtney Rosser

Eat Smart · Feel Great

Make Mondays Great Again

The Healthy Monday campaign at Syracuse University originated on campus in 2006 with the goal of creating and sustaining healthy behaviors for students, faculty, and the Syracuse community through free fitness and nutrition programs, as well as general wellbeing programs.

Despite Healthy Monday being a nationwide campaign with a strong goal and clear message to the college audience, Healthy Monday is not as widely acknowledged on the Syracuse University campus as it should be.

Newhouse alum Sid Lerner founded The Monday Campaigns in 2003 in association with Johns Hopkins University. The campaigns started off with Meatless Monday and have since grown to include more than a half-dozen efforts including Healthy Monday and Move-it Monday. Meatless Monday urges students to give up meat for one day a week
to “increase your intake of plant-based foods like fruits & vegetables, whole grains, beans, nuts & seeds,” according to its website. Move-it Monday is a program that offers free fitness classes to students and faculty on the SU campus. The classes are 45 minutes fueled with fun and intensity to get your heart rate pumping and those calories busted—free of cost!

With an array of activities at college, students can participate in essentially whatever they want—which may not always be the healthiest activities. Gym plans seem to fall through when a student realizes he or she is too hungover to hit the elliptical; students get two hours of sleep when cramming for an exam; friends order pizza or Insomnia Cookies after a late night out, and so on. It is fairly easy to become unhealthy in college, which is why participating in Healthy Monday and spreading its message should be a necessity.

Syracuse University has integrated Healthy Monday programs in more ways than one. The Healthy Monday campaign offers programs such as Move-it Monday, the Monday Mile, Quit & Stay Quit Monday, Mindful Monday, and I Love NY Water and even has a “Healthy Monday” in Florence, Italy.

Although Healthy Monday offers a variety of programs that handle different aspects of health, no one program is more important than the other. Leah Moser, Syracuse University’s Healthy Monday program coordinator, says it is equally important how people treat their bodies and their minds and not one program is more beneficial than another. “The most important part of our campaign is the partnership across campus and promoting balance,” she says. We work with food services, health promotions, and Hendricks Chapel to build partnerships.”

There is a new chef at the Syracuse dining centers who prepares healthy and ethnic meals for students; there are free exercise programs on Mondays and Fridays at the gyms on campus; and there is also weekly mediation at Hendricks chapel to escape stress and achieve mindfulness.

The Healthy Monday campaign makes it easier for Syracuse students to achieve and maintain mental and physical health and mindfulness, Moser says. Whether they are on campus or in a foreign country, students can now live a healthy lifestyle thanks to the programs provided by Healthy Monday.

Anise Kamel, the program coordinator of the Florence, Italy, Healthy Monday program, emphasized the importance of incorporating Healthy Monday while abroad in a new city, “Living in a new culture means a new cuisine and it is very difficult to maintain the same balanced diet,” she says. The Florence program not only features free exercise classes—Zumba being a fan favorite, according to Kamel— and serves free fruit, the coordinators say they also want to start putting out a weekly newsletter and blog posts with various nutrition and exercise topics to further help students stay healthy while studying abroad.  While in foreign countries, students have easier access to alcohol than they most likely do in college and get a taste of new cuisines and dishes they are not accustomed to at home, so it can be difficult to maintain a healthy diet without any guidance. “It’s very easy for students to drink more than they normally would and in total consume an excessive amount of carbs and sugar,” Kamel says.

Having a Healthy Monday abroad program available to students is a great way for them to establish a healthy lifestyle in their new city with the help of free fitness classes, free fruit, newsletters, and blog posts with tips and tricks.

Next Monday, rethink your day. Instead of having a hamburger at the dining hall, make yourself a hearty salad with healthy fats and veggies—and maybe even participate in the Monday mile.  Spread the word about Healthy Monday and help Syracuse University students make Mondays great again.

 

By Gabriella Salkin

Feel Great · Get Well

Apps to Improve Mental Health

Whether you’ve been hitting the books hard, going through the grueling process of pledging, or are just beat by the frigid temperatures, it’s easy to get exhausted, run-down, and sick. Being constantly on the go, it’s easy for your body and your mind to underperform—but sometimes it’s hard to take the “me” time you need. Thankfully, your cell phone or laptop can be your “saving grace.” With just the simple touch of a button on these cool apps, you’ll be on your way to a happier, relaxed, and better you.

 

Breathe2Relax (free on both iOS and Android)
This app developed for stress management offers a variety of breathing exercises to help reduce stress, stabilize your mood, and manage anxiety. It can be used individual or in a group, in case you and a bunch of your friends want to relax together.

SAM: Self Help for Anxiety Management (free on both iOS and Android)
As college students, our anxiety can be pretty high, especially with three tests and two papers due all while trying to fit in dinner, gym time, and time with your friends. This app is perfect to help you manage your anxiety levels and identify what causes you the most anxiety. With options to help manage your physical and mental symptoms, this app is perfect for people experiencing anxiety on any level.

Equanimity ($4.99 on iOS devices)
Equanimity is a mediation app that includes a journaling feature. With a variety of meditation options, this app is great for when you need to take a “time out” and focus on you.

BellyBio (free for iOS 7 compatible devices)
A seemingly different take on a meditation app, BellyBio teaches deep breathing techniques based on individual measurements taken by placing your phone on your stomach while using the app. This allows the app to monitor your breathing and teach you better ways to relax and breathe deeply.

Deep Sleep with Andrew Johnson ($2.99 for iOS 7 compatible devices)
One of the biggest ways to improve your mental health is by getting enough sleep. This easy to use app gently soothes listeners to sleep. It also features a variety of mediation options, and an alarm, for when those deep relaxations turn into naps.

 

Sometimes our lives become a little too overwhelming, and we need a break. These apps are perfect when you hit those periods in your life, or day, when you need to step back, turn off, and just spend some time with yourself.

And sometimes, it’s okay to not be okay. Sometimes an app cannot always help us be happy, or help us through the hard times. Sometimes we need more than technology. We need friends, and family, and resources. I encourage you, if you are struggling and you don’t know what to do, to reach out to someone, because YOU are important, and YOU matter. Reach out to a friend, a family member, or a local counseling center. Technology can do a lot for us, but a person can do so much more.

 

By Annie O’Sullivan

Feel Great · Get Well

6 Ways to Prevent Anxiety During Finals Week

It’s that dreaded time of year again. The time of year when everyone has the most work to do and the least amount of motivation to do it. Although I’d like to be able to write about how to avoid stress completely during finals week, I know that’s not realistic. However, even though you might be stressing about your cumulative final on Friday or your paper due at midnight, here are some tips that will help better prepare you to deal with the anxiety.

  • STOP pulling “all nighters” – No seriously, go to sleep. Depriving yourself of sleep (even when you’re taking Adderall) is damaging your ability to think clearly and make effective decisions. In a study done by Dr. Timothy Roehrs at the Sleep Disorders and Research Center at Henry Ford Hospital in Detroit, results indicate that when comparing sleep-deprived subjects to fully awake subjects, the sleep-deprived subjects didn’t make reasonable decisions based on the task they were asked to perform. Sleep is also the time when your brain consolidates information and commits the important pieces into long-term memories. Without sleep, how are you going to remember all of the information for that history final you just crammed for?
  • Exercise – I know that many of you probably rolled your eyes when seeing this, and thought, “If I had more free time, don’t you think I would’ve already done that?” I understand completely. Nobody has time throughout these tough couple of weeks, but it’s all about making time. The exercise will allow the release of endorphins that will make you happier and reenergize you for more productive studying.
  • Complain (but only a little) – As you’ve probably come to realize at this point in your life, it never pays to hold in your emotions. If you’re really stressed out about your test and need someone to vent to, allot yourself a ten minute phone call with your friend or family member to get it off your chest. Once your not internalizing it anymore, you could allow time for more focused studying.
  • Organize – There is absolutely no way any work is getting done on a desk filled with papers and a backpack overflowing with a mixture of old and new sticky notes. When you first sit down to do your work, take the first 15 minutes to organize your life. Clean up the clutter and create a chronological list of things you have to do. It helps if the highest priority is at the top, but some people prefer to knock out all the smaller tasks first so the last thing they have to tackle is the larger projects. Whichever order you choose, checking off items from your list will make you feel extremely productive.
  • Eat right – While it might be easier to make those dinosaur nuggets you keep in your freezer for emergencies three nights in a row, it’s just not healthy. I know that it might be tempting to always take the easy way out and live off chips and candy for a week while you study, it’s necessary that your body gets the right food to fuel your brain. Try throwing in fruits and veggies as snacks to tie you over between meals. Also, try making meals with a protein and a carb in order to boost your energy level. Your body and mind will definitely thank you later.
  • Do something you love! – Lastly, make sure to do something you love. While studying and finishing your work is important, make sure to fit in a small amount of time to unwind. Listen to music, surf the web, catch up on an episode of your favorite show, etc. Keeping your sanity is crucial during this stressful time of year.

 

It might be easier to just mentally check-out of school work because break is pushed back another week this year, but always remember what Beyoncé once said, “Whenever I feel bad, I use that feeling to motivate me to work harder.”

By Courtney Rosser

Eat Smart · Feel Great

Is Bad Cholesterol Cursing You?

You woke up 15 minutes later than normal. After scrambling to throw on some clothes and pack your bag for class, you head to the dining hall for some breakfast. You could grab a bowl of fruit and some oatmeal, but instead you opt for the bacon, egg, and cheese bagel. That might not have been a problem if you were trying to “treat yo’self,” but unfortunately habits form, and before you know it you’ve eaten a BEC bagel 5 days straight. You make jokes about how you need to stop before gaining the freshman fifteen or the senior seventeen, but that’s not enough to change your ways.

While you may think you’re only gaining a few pounds, there is something you’re probably not noticing – your cholesterol. While we might want to believe that high cholesterol is something that can only affect us when we are older, that’s simply not the case. According to the American Heart and Stroke Association, 31.9 million Americans age 20 and older have total cholesterol levels at 240 milligrams per deciliter and higher. This group is at twice the risk of heart disease than those who don’t have high cholesterol.

I know that it would be naïve to think that college students would stop drinking beer or getting three orders of dome nachos while watching a basketball game, but there are ways to improve your cholesterol without changing your diet. Here are a few foods that will increase your happiness while lowering your cholesterol:

 

  • Nuts – Having a handful of nuts a day can help to lower your risk of heart disease. It could be walnuts, peanuts, almonds – really any of kind of nuts would work. Adding a handful to your salad or bringing some peanuts as your snack in class is the perfect way of working these into your day.
  • Olive oil – If you haven’t already, you should try to cook with olive oil. They come in different flavors (Trader Joe’s makes an awesome garlic olive oil) that can add extra flavor to your meal. It also makes a perfect salad dressing or a substitute to butter.
  • Oatmeal – Instead of eating the BEC bagel that you’ve been grabbing in the dining hall out of convenience, why not try that bowl of fruit and oatmeal? It will allow you to save time and lower your cholesterol simultaneously! Fruit that is high in fiber can also be added into your meal to decrease in your cholesterol levels.

 

By Courtney Rosser

Eat Smart · Feel Great

Not Your Average Avocado Recipes

Not that there is anything wrong with avocado toast (in fact it’s my personal favorite breakfast), but there are countless other ways to use avocado! This includes not only unique recipes, but beauty applications as well.

 

Food

Avocado Fries

  • Slice up your avocados into your desired shape of “fry,” dip in egg, roll in breadcrumbs, and bake at 400 degrees! So simple yet so good.

Avocado Dressing

  • Blend up a serving of avocado in the food processor with some garlic, balsamic vinegar, and salt and pepper. A healthy, homemade alternative to those high-calorie, fattening dressings that we see at the grocery store.

Avocado Cookies

  • These are incredible, AND there’s a vegan option. That is all.

 

Beauty

You may be reluctant to stick chunks of avocado in your hair, but before you get judgmental and run the other way screaming, take a look at your hair products. More than likely, there’s several chemicals listed under the ingredients section that you can barely pronounce, let alone have any clue what they are. Avocado sounding better now? Using natural remedies is an awesome way to rejuvenate and change things up. Plus, your hair will feel incredible—I promise.

Moisturizing Avocado Hair Mask

  • This is amazing for when your hair is feeling dry and dull. Blend together half an avocado, one large egg, one tablespoon of honey, and a few drops of an essential oil (mint or rosemary works wonders AND helps hair grow—double win.) Apply it to you hair and put a shower cap or plastic wrap over it. Let it sit for 15-20 minutes and rinse out with warm water. Finish with your normal shampoo and conditioner routine.

Honey Avocado Face Mask

  • Help combat dry winter skin with this nourishing face mask!

Avocado Pit Face Mask?

  • That’s right. That part of the avocado that you have been neglecting and throwing out for years? Turns out, the pit of an avocado contains calcium, magnesium, and potassium. You can save your avocado pits, dry them out, and then grind them up to use as an exfoliate in a face mask. P.S., You can blend them into your smoothies as well…if your brave enough that is.

 

So if you aren’t sick of avocados by the end of this article, go ahead and pick some up at your local store and enjoy!

 

By Sarah Kinzler

Feel Great · Get Well

The Basics of Meditation

Meditation can be defined as many different things. For many, it is a form of thinking, contemplation, or reflection through mental exercise and breathing concentration. Basic, consistent meditation practice can be incredibly beneficial for your mental, emotional, and physical well-being. The affects of meditation often leave one feeling more relaxed, open-minded, and more clear in thinking. There are several different forms of meditation, so you have many different options when it comes to figuring out what works for you!

 

How does one meditate?

Just the Basics

  • Sit or lay in a comfortable space and atmosphere
  • Close your eyes
  • Breathe naturally
  • Focus your attention on your body when you take each breathe (how your abdomen rises and falls, the rhythm of each breath)
  1. Focus on one object. Find a comfortable place and sit with your legs crossed concentrating on deep, even breaths. You can focus your attention by staring at something (i.e. a candle) or simply listening to yourself breath in and out. Try not to let your mind wander to other thoughts. Simply focus on the bare basics. It may be difficult for beginners, but if you start by mediating for just a few minutes, you can work your way up to longer periods of time.
  1. Overcome Obstacles. Think about a negative event and focus on ways to find the silver lining. What can you do to try to make this negative event positive? You must believe in yourself that you can overcome it.

 

What are the benefits?

Meditation can provide one with a great deal of relief in several different areas, including your emotional well-being, your mind, and your body. With regular or even sporadic practice, the benefits are exceptional for your health.

Emotional well-being

  • Helps to release anxieties and impulsivity
  • Increases relaxation and awareness
  • Can act as a mood booster
  • Makes you feel more self-aware and in touch with yourself
  • Can help you avoid emotional eating and drug abuse
  • Can reduce anxiety attacks and promote mood regulation

For the mind

  • Boosts focus
  • Helps you to process information better
  • Makes it easier to think creatively
  • Decreases depression
  • Promotes more logical/less impulsive decision-making

For the Body

  • Can reduce blood pressure
  • Improves breathing and heart rates
  • Good for your immune system and energy level
  • May decrease need for sleep
  • Can alleviate pain

 

As Buddah said, “The mind is everything. What you think you become.”

 

By Sarah Kinzler

Feel Great · Get Well

Are You an Adderall Junkie?

When I first came to college, I was excited and nervous about what the future would hold. I couldn’t help but think frequently about all the concerns I had about what the next year had in store. It came to the point where the only thing I was sure of was the three rules my mom repeated at least (and this is probably a low-ball estimate) fifty times before I stepped foot on campus. The first was to call her at least three times a week, the second was to never walk alone at night, and the third was to never do drugs.

You can imagine my naivety when someone first offered me an “addy” to get through my first round of exams. At this point, I hadn’t even heard of Adderall, so I politely declined. However, as a college student, I became all too aware of how popular Adderall was to get through exams or to boost your buzz on a Friday night out.

Although it’s such a popular pill to take, many college students forget about the risks and problems that can occur from Adderall abuse. While it may be justifiable to take some to get you through that one exam you just didn’t have enough time to prepare for, the more you use it the more harm it can do. Here are some things you probably didn’t know about using Adderall:

 

  1. It can be addictive – Some people might take it once or twice to get them through some really crucial exams, but it becomes a problem if you start relying on it to aid in writing papers, finishing projects and staying focused in class. It eventually becomes addictive because there is a constant feeling that you’re being unproductive without it. Dependency just increases from there.
  1. It’s illegal – Since it’s so common on campus, it almost feels as though Adderall is equivalent to Advil or Tylenol. What most students don’t think about though is that Adderall is a Schedule II substance right next to drugs like cocaine and oxycodone. It can have repercussions for people taking it without medical reason to.
  1. It can have side effects – Just like any other drug, Adderall has side effects. The one that most college students would bring up is the inability to sleep, but its side effects span further than just that. It has been said to have effects such as irritability, depression, sex drive changes, nervousness, anxiety, and loss of appetite.

 

So before you think about Adderall, maybe try a few cups of coffee or a chocolate energy bar! It might help more you in the long term.

 

By Courtney Rosser

Eat Smart · Feel Great

Winter Squash for Beginners

Move over kale, winter squash is becoming the biggest produce fad of the season. Winter squash is known for its rich color and bursting flavors which will be a great staple to your autumn diet.  Little did you know that squash can actually be a great replacement for many high calorie ingredients. Read the article below on What the Health’s favorite squashes to find out how they can help you cut calories and survive the winter by keeping your skin radiant during the dry weather.

 

Carb-Free Spaghetti (Spaghetti Squash)

You wouldn’t believe how close this tastes to regular spaghetti pasta once you’ve tried it. To make it, start with cutting the squash in half and remove the seeds, then preheat the oven to 425 degrees F.  Place the squash in a baking dish and cover with aluminum foil. Roast for 20 minutes.  Then, uncover and continue baking for another 35 minutes.  Once the squash feels tender, use a fork to scrape out the strands of spaghetti. Heat up your favorite tomato sauce and add to your spaghetti squash and you’re all set for a Carb-Free Spaghetti dish! Check out even more benefits of this meal here.

 

Squash Salad (Almost any kind of winter squash)

Instead of using a thick and high calorie dressing, opt for just adding boiled squash (our favorite is acorn squash), a little bit of olive oil, and some spices for a creamy texture to your salad. The longer you heat your squash the softer it is!

 

Vegan Mac & Cheese (Butternut Squash)

So you’ve always wanted mac & cheese without all that heavy cream, butter, and cheese?  Butternut squash is so rich in flavor and creamy in texture that it can actually help replace all those unhealthy ingredients. Angela Liddon, the blogger behind her website ohsheglows.com, shows how you can make a totally healthy version to your favorite dish.  Click here for the complete recipe.

 

The best part about these squashes is that they’re perfect for the winter because they contain vitamins that give you healthier looking hair and skin while also helping you build a stronger immune system for the cold Syracuse weather. Butternut squash and acorn squash both contain significantly quantity of high vitamin A, which helps repair skin and produce sebum necessary to keep hair moisturized. Vitamin A also ensures that the skin looks young and helps eliminate blemishes and scars. The three squashes are also great for dealing with colds and boosting the immune system because they’re high in vitamin C. Overall, why wouldn’t you want to try some?

 

By Allison Leung

Eat Smart · Feel Great · Get Well

6 Unique Benefits of Mint

When most people think of mint, they think of its application as a breath freshener. Whether it be toothpaste, mouthwash, breath mints, or chewing gum, these products overshadow the other healthy uses of mint simply because of their popularity. Here are some unique ways to use mint that aren’t just for fresher breath!

 

  1. Headache. We all know the scent of mint is associated with fresh breath, but what you probably didn’t know is that the scent can also relieve headaches. By rubbing mint oil or mint base under the nose or on the forehead, it can soothe some of the inflammation and fever symptoms that people experience with migraines.
  1. Digestion & Nausea. Feeling sick to your stomach? Well, instead of grabbing any of those common indigestion medicines, consider trying mint tea first. The aroma of the mint can stimulate the release of digestive enzymes from the salivary glands, which contributes to faster digestion. Menthol oil produced from mint can also help motion sickness.
  1. Depression or Exhaustion. Stimulation from mint is an excellent way to recharge your body. Since you can get this feeling from inhalation, one of the best ways to use it is to put a few drops of mint essential oil on your pillow.
  1. Sickness or Allergies. Since it’s flu season, I am sure everyone is already stocked up on over-the-counter medications. However, before taking that cold and flu medicine, try using mint leaves. These leaves can be good to make teas, jams, or desserts. The soothing effect that they have can clear up congestion and relieve coughing. It can also help pesky allergies because the leaves have been shown to have anti-histamine properties to them.
  1. Skin Cleansing. Dry skin bothering you as the weather gets colder? Try using mint juice to soothe your skin and reduce acne. Mint also works to treat infections caused by insect bites, but if you put it on before any bites occur, it also works as a repellant.
  1. Weight Loss. Mint can help you slim down throughout the holiday season! If you keep mint candies on you throughout the day, it can help to cure persistent hunger and help you eat fewer calories throughout the day. As mentioned above, eating these candies can also help stimulate digestion.

 

By Courtney Rosser

Eat Smart

Let’s Go Vegan

Although it can be difficult—especially on a college campus—going vegan can certainly help lead you to a healthier lifestyle. Automatically, living the vegan lifestyle cuts down on many fats and cholesterol found in animal products, and turns us toward more nutrient dense foods such as fruit, veggies, and organic proteins. Because the demand for healthier and vegan food is increasing, there are many delicious options to replace meat and other animal products. Plus, one person going vegan can save countless animals per year…and gives us an excuse to hit up Strong Hearts Café or Core when we’re wandering around Syracuse.

Explaining “fake” meat…

Choosing to eat foods that are not animal products does not mean that you have to go without protein. Also keep in mind that supermarkets such as Trader Joe’s and Whole Foods offer many vegan replacements of foods you might normally eat.

There are lots of substitutes that can be as satisfying if prepared correctly. Seitan, tofu, and tempeh are commonly used replacements for meat in different dishes. These substitutes take on the flavor or whatever spices you use, so it is easy to change up how you prepare them whether you like chipotle seasoning or pesto sauce.

  1. Seitan is made from wheat gluten. In my opinion, seitan tastes incredibly close to chicken and keeps me just as full. It has nearly the same amount of protein as sirloin steak, and even more than two medium eggs.
  1. Tofu is made from soybeans and is gluten-free. Naturally, tofu is very low in calories, so not only can it act as a protein but may also aid in weight loss.
  1. Tempeh is made from soy. It contains lots of calcium, which as we know is very important to incorporate into our diets to prevent osteoporosis in our later years. Additionally, tempeh contains a low glycemic index, which is a new way of measuring how foods affect our blood sugar. Essentially, this means that consuming foods with a low glycemic index like tempeh are more beneficial in helping to prevent illnesses such as cardiovascular disease, different types of cancer, depression, and type 2 diabetes.

 

Other important vegan basics:

  1. Made of chickpeas, hummus is a great way to incorporate a filling of protein into your vegan diet.
  2. Black Beans. Good news—you can still fulfill your Mexican craving! Throw together a vegan burrito bowl with quinoa, spinach, black beans, and avocado!
  3. Organic Peanut Butter. One of my personal staples, peanut butter is great with so many different snack foods from apples to rice cakes and beyond. If you are feeling a sweet craving, mix together a little peanut butter with a vegan ice cream like Luna and Larry’s vegan vanilla.
  4. Almond Milk. Fortunately, almond milk is a delicious way to keep getting your calcium to substitute for dairy products. There are a variety of flavors such as chocolate, coconut and vanilla—available sweetened or unsweetened!
  5. Lentils are high-protein, plant-based legumes. They are delicious in soups or mixed into salads.

 

Here are some amazing recipes to think about if you challenge yourself to go vegan!

By Sarah Kinzler

Feel Great · Get Well

How to Protect Your Skin this Winter

As the trees become bare and the temperatures turn cold, it is important to make sure that your body and your mind are happy and healthy. With the change in season, it’s easy to neglect simple healthy habits, especially your skincare. Your skin takes one of the hardest hits when the weather becomes chilly and the air becomes cold. As the winter months approach, skin can become dehydrated, irritated, and dry, all of which lead to painful skin and an unhappy you. This winter, keep in mind these simple but crucial skincare tips to make sure your skin is soft, smooth, and glowing all winter long.

 

Moisturize Often

I cannot repeat this skincare step enough. Moisturize, moisturize, moisturize! While this is a key step in your daily beauty regime no matter what the season, it is critical to keep your skin hydrated and moisturized during the winter months. Dry skin can lead to cracking, peeling, and even bleeding, and nobody wants that! Use a daily moisturizer like Aveeno Daily Moisturizer or Cetaphil—a moisturizer made for acne prone skin—to keep your body silky and smooth all winter long. To get maximized benefits, apply moisturizer after showering or after washing your face before bed.

Cover Up!

It’s important to make sure you properly protect your skin as the temperatures drop, so make sure to wear warm outwear like hats, ear protectors, and gloves to minimize damage as much as possible. While it may mean covering up your winter manicure or your cute pair of earrings, there are so many cute and comfy mitten sets and beanies out there. You’re sure to find warm apparel you won’t mind slipping on for the snowy season.

Watch Water Temps!

As tempting as it is to take a scalding hot shower after a long, hard, COLD day on campus, be careful of how hot you make the water temperature.  Even though it feels heavenly, it dries out your skin quicker and will most likely result in skin peeling and cracking, something you definitely don’t want. If you can’t resist turning the shower nozzle to hot, remember to moisturize when you hop out to keep your skin from getting damaged and dry.

It Takes Two: Vaseline and Socks

When skin becomes severely damaged—and it starts to crack, peel, and bleed—skin can become easily irritated and extremely painful. Have no fear, Vaseline and socks are here, and this winter they are your two best friends. This combination works as a great overnight solution when the skin around your feet becomes painful and cracked. Before bed, apply Vaseline on feet, cover with socks, and in the morning, you’ll wake up with pain free feet!

Soap Substitute

We all know how important it is to keep clean during the winter so that germs and sickness don’t spread easily. One thing many don’t know, however, is that the constant cycle of washing your hands and body often deprives skin of moisture, leaving you feeling dry and sore. Substitute soap with hand sanitizer, which is less damaging but still keeps your hands clean, and don’t be afraid to invest in a hydrating body wash to lock in moisture while showering. Still afraid of carrying germs? If using hand soap, use a hydrating antibacterial gel.  For all areas of skin, follow with a good amount of moisturizing lotion to keep your hands and body from chapping.

 

By Annie O’Sullivan

Eat Smart

8 Tips to Stay Healthy this Thanksgiving

Food+ Good friends + Family Time + FOOD = Thanksgiving

Thanksgiving is the perfect time to reflect on all the things you are fortunate enough to have. If you are anything like me, I am looking forward to seeing my dog—and really good food, too. Believe it or not, there are ways you can keep your healthy mindset throughout your home vacation.

Here are 8 helpful thoughts to have while returning home:

  • Don’t deprive yourself! Enjoy your family and some treats. It is a holiday after all.
  • Moderation is key. Enjoy a small slice of pumpkin pie or small handful of candy. The taste will be the same and you will feel much better afterwards.
  • Don’t neglect those veggies. The fiber in your veggie tray and salads will fill you up.
  • Eat slowly. Enjoy all your bites, and recognize when you are full.
  • Don’t skip breakfast. Have a small protein filled breakfast, so you are not completely starving by lunch or dinner.
  • Do not make yourself uncomfortably full. I promise you, there will be leftovers!
  • Instead of claiming the couch immediately after dinner, go for a walk or help out in the kitchen! Your mom will love some help with all those dishes.
  • Do not feel guilty. No matter what happens, be thankful for every part of your Thanksgiving 2015.

 

Keeping a healthy regime in college is not easy and maintaining one over breaks may seem impossible, but you can do it! Now you are prepared to take on the Thanksgiving week, guilt free. Safe travels, and enjoy the time with your friends, family, and food!

By Sydney Hughes

Eat Smart

10 Light Snacks Perfect for Traveling

Whether you are flying, taking the train or driving home for the holidays, it is possible to keep your health in tact. All it takes is a little planning and an optimistic attitude.

Before you leave for your trip, plan ahead.

  1. How long is your trip?
  2. What is your snack preference?
  3. How much will I need?

Under 100 calorie snack options that are easy to pack, and even easier to eat:

  1. 1 cup of fresh or dried fruit
  2. 1 apple and 1 cheese stick
  3. 3 cups of popcorn
  4. 2 turkey and cheese roll ups
  5. 1 cup of dry cereal-shoot for Cheerios, Chex, or other low sugar options
  6. 1 cup of pretzels
  7. Sunflower seeds—these will take longer to eat-making you think about what you’re eating
  8. 1 handful of almonds
  9. Ants on a log. 2 Celery stalks with peanut/almond butter and raisins on top
  10. Homemade banana nut muffin—like this recipe

If you are a snacking machine like me, don’t worry. There are plenty of healthy options to hold you over during the trip. When driving, I recommend using the 60/40 rule.  After you drive for 60 minutes, you can treat yourself with four servings of snacks. Four handfuls of trail mix, four pieces of dried fruit or even four bites of a granola bar.  This rule will help pass the time and give you something to look forward to between singing your favorite tunes.

Happy Traveling!

By Sydney Hughes

Eat Smart · Get Well

10 Easy Ways to Use Coconut Oil

If your jar of coconut oil is isolated only to the kitchen, then it is time to branch out and discover all of the uses of this versatile fat that expand beyond the rim of your sauté pan. Coconut oil is a highly saturated fat extracted from the meat of coconuts that has a tropical odor and is solid at room temperature, making it an excellent choice for high-heat cooking and for use in cosmetic applications. Here are ten uses for this many-purpose oil.

  • Use as a cooking oil. Coconut oil has a high smoke point, which is the temperature at which oil smokes when heated. After an oil has reached its smoke point, it is no longer healthy for consumption due to the breakdown of the fatty acids. Coconut oil, like other saturated fats, can be heated up to relatively high temperatures safely before breaking down into dangerous compounds (Marks Daily Apple). Try this stir fry cooked in coconut oil for a delicious dinner.
  • Slather it on your skin as a natural moisturizer. The nutty, tropical scent of coconut oil makes it a great choice to hydrate dry skin, an issue that plagues Syracuse students as the bitter cold winter rolls around. Also, consider carrying around a small tub of it in your backpack as a lip balm.
  • Use it to remove your makeup. Oils act as natural makeup removers, so ditch the expensive store-bought brands and dip a Q-Tip or cotton round into your jar of coconut oil and swipe over your eyes and face for effortless makeup removal. Stubborn waterproof mascara doesn’t stand a chance.
  • Tame frizzy hair. Wake up with frizzy flyaways? Dip a finger into your jar and rub a very small amount of coconut oil over your hands, and then gently run your hands through your hair to tame stray hairs. The oil also adds a layer of glistening shine to dull locks.
  • Add it to your coffee to create creamier cups. Skip the heavy cream and blend 1 tbsp. of coconut oil, 1 tbsp. grass-fed butter, stevia, and ¼ tsp. vanilla in with your morning brew. The healthy fat will provide satiating power and a boost of quick energy.
  • Add to your blender for a more filling smoothie. Most smoothies are full of simple carbohydrates that leave you hungry only 1-2 hours after you finish your last sip. Try this berry coconut oil smoothie – the healthy fat in the coconut oil will help you absorb key fat-soluble vitamins.
  • Make homemade toothpaste. Run out of toothpaste and need a quick fix? Combine coconut oil, baking soda, and a few drops of essential oil (such as mint or peppermint) into a paste to create a quick and easy DIY toothpaste.
  • Use it as sunscreen. Coconut oil is a natural sunscreen with a SPF between 4-6. Slather it on skin for light protection, but don’t forget to apply SPF 30+ when you’re going to be exposed to high levels of sunlight.
  • Make a body scrub by combining equal parts granulated sugar and coconut oil. For an added luxury, add a few drops of essential oils to the mixture. Suggested oils include lavender, grapefruit, or orange.
  • Clean makeup brushes by following these easy directions. Not only will your brushes smell amazing, but they’ll be clean and ready for use, reducing your risk of developing acne due to dirty brushes—gross!

These uses only scrape the surface of all of the amazing functions coconut oil has to offer. When purchasing, look for extra-virgin, unrefined coconut oil to reap the most benefits. Some recommended brands include Tropical Traditions Gold Label Virgin Coconut Oil, which you can buy in bulk online, or grab the organic virgin coconut oil from Trader Joe’s the next time you make a grocery run!

By Julie Kameisha

Eat Smart

5 Tips to Ace Flu Season

Water, Water, Water!

Put those orange water bottles to use! Water will flush all the gross toxins out of your body and rehydrate all your healthy cells. Add a tea bag to your warm water, which will be good for your throat and metabolism. Drink lots and drink often! Can you handle the 1 gallon a day challenge?

Take Advantage of Good Ol’ Health Services

Syracuse conveniently has a health care office right down the street. If you can’t seem to feel better or need a professional opinion, that’s where to go. Health services also offers free flu shots. Stop by room #110 (next to the Pharmacy) at the Health Center (111 Waverly Avenue) between 11 a.m. and 1 p.m. on October 29th or November 5th, 12th, and 19th.

Sleep

This is the cheapest medicine out there. Allow your body to rest and recuperate to overcome that nasty cold or flu. Eight to nine hours is ideal when you are under the weather. To prevent future sicknesses, create a routine of at least seven hours every night.

Get Fresh Air

Take a walk. If you need a break from your room, or a have a jam-packed study day, schedule time to get outside. Walking and soaking in the sunshine is good for your health and will likely speed up your recovery rate.  Sweating out can clear your mucus and stuffy nose.

Wash. Your. Hands.

This simple task is the number one reason kids get sick.  Try washing after using the bathroom, before meals, and before bed.  An easy alternate would be a to-go hand sanitizer for any surprise germs. They’re a perfect fit for you backpack or purse.  Colleges contain thousands of germy surfaces with thousands of germy hands. Think library keyboards and elevator buttons. Another good habit to start is to avoid touching your face; it’ll help prevent bacteria from entering your body.

By Sydney Hughes

Feel Great · Get Well

Why Every College Student Should Do Yoga Before Bed

Relieves stress, tones muscles, improves posture… what can’t yoga do? In addition to all of these great benefits, recent research suggests that a regular yoga practice can actually improve sleep quality—an elusive aspect of life for most college students.

In a study published in the Journal of Clinical Oncology, 410 cancer survivors were randomly assigned into one of two groups: one group had standard care, and the other had standard care plus four weeks of yoga. At the end of the study, participants in the group doing yoga reported greater improvements in sleep quality, daytime function, sleep efficiency, and sleep duration than participants assigned to the control group.

Another study published in the Journal of Clinical Nursing examined the effects of yoga on sleep quality in a group of nurses—half of the nurses did yoga after work twice a week, and the other half did not. After six months, the group of nurses who participated in yoga sessions after work reported better sleep quality and lower levels of work-related stress than nurses in the group who did not participate in yoga.

The takeaway from these two studies? Stressed-out college students who have difficulty sleeping may benefit from the practice of yoga. It doesn’t even have to be a full 90-minute vinyasa class for one to reap the benefits—even just a few minutes of yoga a day can have substantial effects on one’s quality of life.

A great way to start developing a daily practice is to begin with a 5-10 minute series of poses before bedtime. This infographic found on Pinterest provides an easy-to-follow bedtime flow that promotes dreamy, easy sleep. The best part? They can all be done from your bed.

Refer to the infographic for visuals of each pose if you are unfamiliar. The five poses are as follows:

  • Staff Pose
  • Knee-to-Chest Pose
  • Forward-Bent Pose
  • Marichi Pose
  • Child’s Pose

The night before a big exam I tested out this flow to see if it actually helped me sleep. The verdict? I definitely felt much calmer and more relaxed before resting my head onto my pillow to get some sleep. I focused on my breath and letting go of all of the day’s thoughts while I spent time in each pose, which helped me decompress the day. One suggested substitution: instead of traditional staff pose, I subbed legs-up-the-wall pose, which I found to be a more restorative version of staff pose. If you’re looking for a more restful night’s sleep, then look no further than the yoga mat collecting dust in the closet of your dorm room. Roll it out, and relax!

By Julie Kameisha

Feel Great

YouTube: Everyone’s New Favorite Gym

Have you ever wanted to workout but you didn’t think you had time to go to the gym? Or maybe the weather was so bad you didn’t want to risk your life to spend a few minutes on the treadmill? Here’s the perfect solution for a busy college student’s schedule, especially during the winter months.

My favorite way to exercise without leaving my room is by watching fitness videos on YouTube. They are quick, easy, and are the perfect way to fit a brief workout into the day. Some channels include Blogilates, BeFiT, Sarah Fit, and FitnessBlender. The workouts are short and there’s plenty of options to choose from to suit your needs and goals. Here are five reasons why you should try watching fitness videos on YouTube:

  1. Motivational and Fun

Cassey Ho, the host of Blogilates, is peppy and cheers you on throughout the entire video. She’s like your own personal trainer, but through a computer screen. She also makes workouts fun by creating song challenges, dance workouts, and movie themed workouts to push you to keep going.

  1. Variety

Another great thing about YouTube fitness is the diversity of workouts. It’s nice being able to pick what part of the body you would like to workout. In addition to the variety of workouts there are also different time ranges. Some videos are only three minutes long; others are nearly a half hour. This means you can always find a video to fit into your schedule. The last thing is that there is a mixture of workout difficulties. Blogilates features beginner videos all the way up through advanced workouts so there is a level for everyone.

  1. Seasonal and Special Occasion Workouts

There’s also workouts for specific seasons and occasions. For example, in the spring and summer Blogilates has a swimsuit slimdown series to help tone the parts of the body that we often worry about in the summer. She also has a cocktail dress series for when you need to get fit for a party. Even if you don’t want to do a video everyday, there’s a video for when it is important for you.

  1. Food Hacks

We all know that fitness isn’t just about exercising; diet plays an important role as well. On YouTube you can find all sorts of recipe videos, diet how-to’s, and tutorials. Many of the recipes are easy and give you healthy versions of your favorite foods like cake, macaroni and cheese, and ice cream.

  1. Helpful Components

Many fitness gurus on YouTube have lives outside of YouTube. This means you can find them on Instagram, Twitter, and even on their own personal websites for up-to-date fitness information all the time. After Blogilates videos began gaining more views, Cassey began an online site to post additional information. The site includes a workout calendar, meal plans, recipes, and an online shop. All this information is free; the only requirement is that you need to subscribe to her newsletter every month.

Fitness channels like Blogilates are the perfect mix of working out and learning about a healthy lifestyle. These videos can motivate you to follow your fitness goals without going crazy, works around your schedule, and can be done from the comfort of your own home. As the days get shorter and colder I recommend giving these videos a try!

By Lina Sullivan

Feel Great

Multitask Your Way to Fitness

We’ve all seen those people at the gym who crack open a textbook or have their eyes glued to Gray’s Anatomy while on the treadmill—I have even found myself watching Bravo for the entirety of my elliptical session!

After the elliptical timer had finally run out and I was able to fixate my eyes off of Botched, I realized how fast my workout had flown by; it was almost as if Bravo had sped up my workout.

Because watching TV had accelerated my workout so much, I wondered if I had cheated the system. Does multitasking while exercising really have an impact on the workout? I asked myself. And, is the girl next to me studying with her index cards truly breaking a sweat and getting the most out of her workout?

Thankfully, studies have shown that doing easy, cognitive tasks while working out can have a positive effect on your sweat session.

The University of Florida conducted a study in which 20 older, healthy adults completed cognitive tasks while riding on a stationary bike. The objective was to investigate the decrements in cycling when performing cognitive tasks with a range of difficulty.

The study showed that the participants’ cycling speed actually increased while on the bike, while simultaneously not negatively affecting their cognitive performance.

The adults’ cycling speed increased about 25 percent while doing the easiest cognitive tasks, but decreased as they attempted more difficult tasks; however, this simply brought them back to their original distraction-free cycling speed.  6 out of 12 tasks were completed faster when complemented with multitasking.

These results were shocking to the University of Florida researchers. “We reran the statistics multiple times to be sure it was right, and it was,” says Dr. Lori Altmann, a speech and language professor at the University of Florida College of Public Health and Health Professions.

The science behind this traces back to arousal in the brain and the release of neurotransmitters. Exercise increases arousal in regions of the brain that control movement; the arousal then increases the release of neurotransmitters that improve brain speed and efficiency. Altmann believes this arousing effect in the brain could facilitate motor performance.

Go ahead, bring that textbook or the latest issue of People magazine to Ernie or Marshall Square Mall, because it turns out you truly can multitask your way to a successful, sweaty gym sesh.

Additional Sources:

http://www.cbsnews.com/news/should-you-multitask-while-you-exercise/

By Gabriella Salkin

Eat Smart · Nutrition

Food Prep: 5 Tips to Make Life Easier

When it comes to establishing healthy habits and making smart food choices, often one of the biggest and most challenging barriers to overcome is access to healthy and convenient food. Sure, the walk to Marshall Street is never long and Wegmans is only a short ride away, but knowing what to buy and how to prepare healthy meals are sources of struggle for many. Here are five food prep tips to optimize the goods from your grocery haul.

  1. Make big batches of meals once a week. Commit one hour of your week to preparing big batches of meals that will last you the week. Roast a head or two of broccoli in the oven, grill a few chicken breasts, or prepare a casserole dish. Try this 5-Ingredient Pizza Spaghetti Pie for easy lunches or prepare this easy chicken sausage and spinach frittata for a no-hassle breakfast.
  2. Prepare your meals for the next day the night before.Scoop your coffee into its filter, transfer a slice of your big batch meal into a Tupperware, and throw some silverware into your lunch bag all before you go to sleep. In the morning, all you have to do is press brew and grab everything before you run out the door. These ten minutes the night prior will save you money and calories as opposed to grabbing fast food because you were unprepared.
  3. Make your freezer your best friend. Prep too much food? Transfer some of your meal into containers and toss them in the freezer to reheat at a later date. Worried your spinach will wilt before you get to use it? Toss it in the freezer and add it to green smoothies. Bananas starting to brown? Slice them into rounds and spread any nut butter on half of them, and then sandwich the remaining rounds on top. Put them in the freezer and voila, you have an instant snack if you’re craving something sweet.
  4. Invest in some nice Tupperware. Preferably the glass kind so you can safely microwave your meals. Choose a set that comes with big and small containers, and make sure you grab some tiny ones for on-the-go dressings!
  5. Always have protein prepped for quick grabs. Protein is the most satiating food group, so having some protein foods stocked in the fridge ensures you’ll always have a safe snack for when you’re hungry. Some examples include hard boiled eggs, rotisserie chicken, deli meat slices, plain Greek yogurt, or packaging a variety of nuts and seeds into baggies.

 

Need some more inspiration? Enlist some help from social media. Browse posts on Instagram using the hashtag #mealprep or search “meal prep” on Pinterest to see what other healthy food enthusiasts are doing!

By, Julia Kameisha

Feel Great

How to Get Back on that College Grind

As much as we want to be in denial about it, classes have started which means now is the time to slowly get your body, diet, and routine back on schedule for the school year. This can take some time since most of us have probably been sleeping till noon, having late night Chinese binges, and staying out until the crack of dawn. While I fully know and expect that this late night routine will probably still be instilled into next week and possibly the week after for a few (or most) students, I have come up with a few simple tips for how to slowly (but surely) adjust back into the college grind.

  1. Manage your sleep schedule. Never underestimate the power of a good night sleep. I know there are a few students who can properly function on 3-4 hours of sleep a night, but that’s not the case for most of us. It’s a fact that sleeping schedules get jumbled over the summertime, but if you try to change your summertime sleeping schedule into a more proper and regular schedule now, it will put you at an enormous advantage. The benefits are endless; you’ll be more energetic during the daytime and more cognitive during classes. In order to get on a proper sleeping schedule, I suggest trying to go to bed at a reasonable time like 11:00PM and attempt to get a full 8-9 hours of sleep.
  1. Set exercise times. One of the best ways to release stress from school and an overwhelming workload is to work out. It’s sometimes difficult to find the time to exercise, but if you set an exercise schedule that works well with your classes in advance, it will make planning your exercise time immensely easier.
  1. Diet. It’s easier to control your diet over the summer when you’re mostly relying on your parents to make your meals, but once you’re back at college, you have to put a conscious effort into what you’re eating. One of the simplest ways to try and contain your calorie consumption is to not to eat out/order out. Buying food from the grocery store and making it yourself gives you the control and knowledge of exactly what you’re eating. This makes it easier to know your calorie consumption and to keep your body healthy.
  1. Have designated going out nights. This one might be the toughest, but it really will be a lifesaver in the end. Having designated going out nights during the week can make everything a lot easier on you; you can be social and still have time to focus on your studies. It’s easy for people to get caught up in going out every night and trying to catch up on homework in the morning, but it’s not a healthy schedule to be on. Having planned nights where you know you’re going to be hanging out with your friends can be a good push to get your homework and studying out of the way in advance.
  1. Set balance. This one is also tough to fully get into action but living a balanced life is one of the keys to college. While you’ll probably never be able to achieve full balance between your extra-curricular activities and school work, at least attempting to create balance between the two can be beneficial. Part of the reason so many people go to college is the life experiences that come with it. Make sure that you’re putting school work first, but that you’re also not missing out on the opportunities that will be presented to you. Make sure to have fun, go to a few football/basketball games and hit up Chipotle on Marshall Street. Time goes by fast, so make sure you enjoy it!

By Nicole Shapiro

Eat Smart · Nutrition

Soda Overconsumption: Silent and Deadly

As if it weren’t enough to have a choice of three of your favorite soft drinks, try constantly choosing between six or seven in the SU dining halls. Dr. Pepper, Sierra Mist, Mountain Dew, you name it. Soda is not the beverage of choice for everyone but after listening to the Coke versus Pepsi debate several times at the dinner table, it’s fair to assume that people love soda and can even get riled up about it.

Feel Great · Fitness

5 Secrets to Getting the Most Out of Your Spin Class

Trendy spin classes can put a real dent in your wallet. SoulCycle averages about $30 per ride depending on location, and its competitor Flywheel can charge you anywhere from $30 to $35. So you’d be wise to make sure that you’re doing everything you can to get your money’s worth out of your workout. Here… Continue reading 5 Secrets to Getting the Most Out of Your Spin Class

Fitness · General Health

2015’s Best Health and Fitness Apps

If you are on your phone basically 24/7, why not use it to make yourself healthier? These three fitness apps are just what you need to prevent that annual winter weight gain. Fitocracy Macros When people diet, they tend to count calories. However, counting calories leaves you prone to the negative side effects of dieting,… Continue reading 2015’s Best Health and Fitness Apps

Eat Smart · General Health · Nutrition

All About Vitamin D

This year, many SU students took advantage of Thanksgiving break and visited their doctors and healthcare professionals at home. Medical offices were packed with students desperate for their last minute flu shots and physicals before the bone-chilling Syracuse winter. Yet, did anyone think to get a blood test? Especially on a campus where sunshine is… Continue reading All About Vitamin D

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?

General Health

How Sleep Deprived Are You, Really?

Let’s face it—we live in a world where our work comes first and a quality night’s sleep is much lower on our priority list. We work long into the night, or we use that time to mindlessly de-stress with Netflix or Facebook after spending the daytime on our obligations. We then proceed to load ourselves… Continue reading How Sleep Deprived Are You, Really?

Eat Smart · Feel Great · General Health

Shopping Nightmare: When Grocery Shopping Is a Bad Idea

You go grocery shopping whenever it’s convenient, right? Even if it’s a 1 a.m. trip to Wegmans because that’s the only time suitable? Wrong. A new study has shown that depending on what time we go to the supermarket may determine exactly how it will go.   In short, the study showed that when we… Continue reading Shopping Nightmare: When Grocery Shopping Is a Bad Idea

Student Life

Furreal: Why Having a Pet is Good for You

Time to find your furry friends — studies have shown that pets cause all sorts of benefits for their owners! Researchers have found that human-animal interactions cause pet-owners to be healthier and happier. Here are seven proven reasons why snuggling up to your furry pet could be healthier for you: 1. Pets are pain-killers. It’s weird… Continue reading Furreal: Why Having a Pet is Good for You

Blog

Cheers and Jeers

Cheers to… Oven-baked butternut squash fries, a snack that’s only 80 calories.  The quick recipe includes canola oil, which is good for your skin and hair, and garlic, which can be good for skin as well.  Check out You Beauty’s list of other recipes for snacks less than 100 calories here: http://www.youbeauty.com/nutrition/galleries/10-snacks-under-100-calories?utm_source=stumbleupon&utm_medium=cpc&utm_campaign=SU%2B-%2B10%2BSnacks#1 Standing at work… Continue reading Cheers and Jeers