Tips to Consider as you Study for Finals

Keep in mind that during finals, it is so very important to get enough sleep, fit in some form of physical activity, and make healthy food choices most of the time.

Many people find that when they are stressed they eat more than planned. Well there might be a reason for that- based on a study from the University of Michigan- when levels of cortisol (the stress hormone) increase, people tend to eat more snack foods (specifically carbohydrate based foods).

Something to consider: A healthy lifestyle can improve your focus and concentration, which can help you to be more efficient and can actually result in you completing your work in less time.

Take breaks when you think you need them
Too much stress can disrupt your efforts of being organized. Take a break when you think you need one! Even if it is taking a 10-minute walk or making a quick phone call to a friend.

Avoid too much caffeine
Caffeine may give you a quick boost- but don’t overdo it! If you drink too many caffeinated beverages it may increase dehydration as these beverages may end up taking the place of water or other hydrating beverages.  Avoid caffeinated beverages in the late afternoon as this could disrupt your sleep at night.

Eat small frequent meals throughout the day
Avoid long stretches between meals and snacks. If you go longer than 4 hours without eating you will begin to feel fatigued, which may result in decreased concentration.

Pre-plan meals and snacks
When you plan ahead it can help you cut down on making impulsive less healthy choices.

Limit consumption of high-fat and high sugar snacks
These foods can zap your energy level. It is important to keep your energy level up by choosing healthy snacks as often as possible.

High-energy snack options

• Peanut butter and jelly sandwich
• Apple or banana with peanut butter
• Low-fat yogurt with fruit or whole grain crackers
• Carrots and hummus
• Low-fat pudding
• Vegetable soup
• A handful of trail mix 
• A handful of nuts
• A bowl of cereal
• Oatmeal made with milk
• A piece of fruit and a cheese stick
• Tortilla chips and guacamole

Resources:

1. Stress Management: Stress Basics. Accessed April 18, 2017. http://www.mayoclinic.org/healthy-lifestyle/stress-management/basics/stress-basics/hlv-20049495
2. Learn to Manage Stress.  Accessed April 18, 2017 https://medlineplus.gov/ency/article/001942.htm
3. Emotional vs. Mindful Eating. Accessed April 17, 2017. https://helpguide.org/articles/diet-weight-loss/emotional-eating.htm#hunger
4. Cortisol: The Stress Hormone. Accessed April 17, 2017
5. http://msue.anr.msu.edu/news/cortisol_the_stress_hormone

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Eating on the Move

The end of the semester is approaching.  Which means more time studying and the need for quick food options.  Here are some easy convenient meal and snack ideas to ensure you are continuing to eat healthy while you finish out the semester. Some of these can be made in your dorm room- so there is no need for a full kitchen.  All you need is a refrigerator and maybe a microwave! 

Meal and Snack Ideas

Grains: Great source of B vitamins, fiber and important minerals (iron, magnesium..)

• Hot oatmeal – Microwave ½ c. oats, 2/3 c. water (or with milk to add protein, calcium and vitamin D) for 2 minutes. Top with granola and some blueberries or raisins. You can also add a scoop of Greek Yogurt for added protein. 
• Overnight oats – Mix oats, milk, fruit, chia seeds and nut butter. Let sit overnight. Grab & go in the morning.
• Whole grain bread – Make sandwiches with sliced turkey or tuna salad or toast (try topped with peanut butter & banana).
• Whole grain wraps/pitas – Use these to make hummus & veggie wraps or burritos.
• Whole grain cereal – Enjoy with milk for breakfast and snacks.

Protein: Important for muscle repair, immune function as well as increasing feelings of fullness during meals and snacks

• Hummus – Flavored or plain- your choice! Enjoy with veggies, crackers, or add it to a sandwich.
• Nut butter – Add them to a smoothie with yogurt and banana or you can add to crackers, toast, or for dipping with apples…
• Tuna/chicken salad – Use low-sodium canned tuna or chicken packed in water. Mix in a small bowl with mashed avocado, hummus, or Greek yogurt instead of mayo. Add your favorite spices (try curry powder or cayenne pepper) and some chopped vegetables- onions and peppers, to bulk it up!
• Deli meat/rotisserie chicken/pre-baked tofu – These are easy to add to wraps and sandwiches.
• Scrambled eggs – In the microwave, cook for 2 minutes, stir, and cook another 2 minutes.

Veggies: Contain lots of great vitamins and minerals.  Choose a variety everyday to be sure you are getting all the important nutrients each day. The more colorful you meals and snacks the better!

• Salad in a jar – Portion out enough lettuce/spinach/mixed greens, complete with chopped veggies and a protein source, for the week and store them in mason jars or Tupperware. Add the dressing to the bottom first to keep everything else from getting soggy (or on the side if you rather). When you’re ready to eat, just shake it up and dig in!
• Microwave a potato or sweet potato – Poke the potato with a fork or knife all over, microwave for 5-6 minutes- top with shredded cheese, beans and veggies and turn it into a meal.
• Raw veggies – Try dipping in hummus, guacamole or low-fat dressing!

Fruit: Great for taking on-the-go to class or in between classes.  Choose a variety each day!

• Bananas – Buy in a variety of stages of ripeness to enjoy throughout the week.
• Apples & oranges – These make easy grab & go snacks.
• Berries – Top your oatmeal bowls with them or mix them into Greek yogurt for some natural sweetness.  Buy them frozen to add to smoothies

Dairy: Great source of vitamin D and calcium as well as protein.  

• Milk – Choose dairy or non-dairy substitutes.
• Greek yogurt – Enjoy with fruit & granola. 
• Cheese – Put on top of salads and sandwiches or eat plain with crackers or veggies. Cheese sticks are a great grab and go food item.

Fats: Important  for absorption of fat soluble vitamins.

• Salad Dressing – Make your own dressings with oil, vinegar, and spices to add flavor and healthy fats.
• Nuts – These are full of protein and healthy fats! Enjoy a handful each day at snack time.
• Avocado – This makes a great topping for salads and sandwiches. Also, mix it into smoothies for added creaminess.
• Snacks: Don’t forget to carry snacks in your bag so you don’t go too long without eating during the day.  Small snacks during the day can help avoid overeating at a meals.
• Nuts & seeds – Use these for added flavor, nutrition, and texture in granola bars and trail mix.
• Flax seeds and chia seeds – Sprinkle these on oatmeal or yogurt for added omega 3’s and protein.
• Store bought bars – KIND bars, Luna bars, Lara bars are some good options.
• Homemade fruit & nut bars – Make your own at home!

Information gathered from Lindsay Livingston http://www.theleangreenbean.com/how-to-eat-healthy-in-college/ Accessed March 20, 2017.

Recipes

Oatmeal Peanut Butter Bars (no bake)
Ingredients:

• 1 cup peanut butter (crunchy or smooth) or sun nut butter
• 1 cup honey 
• 2 1/2 cups rolled oats 
• 3/4 cups chocolate chips. craisins, or raisins

Directions:

1. Mix ingredients together and then press into a pan to set. Cut into bars. 

Blueberry and Honey Overnight Oats
Ingredients:

• 1/2 Cup(s) Oats 
• 1/2 Cup(s) Low-fat milk 
• 1/4 Cup(s) Greek yogurt 
• 1/4 Cup(s) Blueberries 
• 1 Tablespoon(s) Honey

Directions:

1. Add Oats to your container, pour in milk, and add in Greek yogurt and blueberries. 
2. Top with honey before refrigerating.

Salad in a Jar

• Choose the ingredients you like!

It is really convenient if you are packing a lunch to take with you to co-op or to class. 

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Many people find that when they are stressed they eat more than planned. In 2010, a study from the University of Michigan found that when levels of cortisol (the stress hormone) increased – even in healthy, non-stressed adults – they tended to eat more snack foods. Here are five tips to keep you healthy as you head into winter break!

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It’s that time of year! Final exams, research papers, and final projects gives you lots to do, but not a lot of time to get it all done. This can result in less sleep, less exercise, and poor nutrition choices. It is even more important during a stressful time to stay focused on making healthy choices - getting enough sleep, fitting in physical activity, and choosing good foods.

Some individuals eat more during a stressful period. This has been referred to as “stress eating.” In 2010, a study from the University of Michigan found that when levels of cortisol (the stress hormone) increased, even in healthy, non-stressed adults, they ate more snack foods.

A healthy lifestyle can improve your focus and concentration, which can help you to be more efficient and can actually result in you completing your work in less time. Here are some great tips to keep you healthy and focused during this stressful time.

Read More