Gifts That Inspire Well-being

The season of gift giving is quickly followed by the season of health focused resolutions. Support your friends’ and family’s efforts by gifting them something that will support their goals.

EDIBLE GIFTS
Have you perfected a delicious and nutritious soup, sauce or snack? Make an extra batch to give as a gift. You can use holiday themed cookie cutters to make snack bars or even to chill pesto and other sauces in small portions with a festive look. If you think they won’t be able to enjoy what you have made within a few days, consider giving a ready to make gift that includes the dry ingredients and a recipe to follow. Mason jars make great containers for just about any food and can be easily decorated. Want to give something a little more flexible? Consider a subscription to a fruit and vegetable delivery service. New services that help to rescue produce that would other wise go to waste are available in many areas. Search for “imperfect produce delivery.”

CULINARY GIFTS
It is easy to go overboard with kitchen gadgets, especially if kitchen space is tight, but some tools are well worth it. Consider a grater/zester. They don’t take up a lot of space and can be used to quickly zest citrus and to grate things like cheese, garlic or ginger. A good knife is a must too. If you know someone who is just getting started with cooking, a good chef knife is a must. Cooking magazine subscriptions can help inspire people who already have all the gadgets.

FITNESS GIFTS
Do you have a playlist that keeps you motivated when exercising? Share it by printing it out and presenting it with a gift card to download the songs. Have a friend who travels a lot? Resistance bands are super packable and can be used for a variety of stretches and exercises. Wearable fitness tracking devices work for a variety of fitness levels and tend to require little tech knowledge to operate. Or, give the gift of an experience with a trip that includes things like hiking, biking or other activities that keep everyone moving.

Reference: These tips were provided by our team of nutrition and sustainability experts. Read more at weeatlivedowell.com

DECEMBER 2019
weeatlivedowell.com

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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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Fitting in Fitness During the Winter

With assistance from Northeastern graduate student Melissa Pryputniewicz

Winter is probably one of the least popular times of year. The days are shorter, the weather is gloomy and can be brutal – sometimes it feels as though winter will never end! For many reasons, people are less active during the winter months. Some people develop mild depression during the winter while others don't want to travel in the snow or cold to go to work let alone go to the gym. Even though it would be nice to curl up and hibernate, it is important to be physically active during these chilly winter months.

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