Food for Finals

The dreaded finals are upon us. Late night studying has commenced and that can lead to some poor eating habits. However, maintaining healthy eating will actually be more beneficial to your finals because your body and mind will be at their peak performance.

Here are some simple snack ideas for when you are studying late at night.

     Frozen Greek Yogurt Blueberries – Blueberries are great for brain health and you need        your brain at its prime in order to remember everything for the test. Greek Yogurt is just      great for your body overall and provides you with much needed protein.

     Dark Chocolate – that is right, chocolate can help you with studying. Dark chocolate          helps stimulate blood flow to the brain which helps you concentrate on your work. But        of course, use it in moderation.

     Green Tea – unlike coffee, which can get you jittery if you have to much, green tea has        the amino acid L-theanine which will give you energy without putting you in overdrive.

     Water – It is important to stay hydrated throughout your study sessions. Doing so will          help blood flow to the brain and keep you from overheating, which can lead to                   headaches and lack of focus.

     Cheese Cucumber Sandwiches – You don’t have to worry about crumbs covering your      lap or your computer after you eat these, and it will help curb your carb cravings. The        crunchiness of the cucumber will balance out the richness of the fat and salt from the        cheese.

Though these snacks won’t be able to guarantee straight A’s on your finals, they will help you get one step closer.

As for working out, the RAC will have the same hours it has had all semester, so no worries about not being able to make it in.

The Group Fitness Classes will be changed slightly however, classes will still be offered but the times will be different.


Just remember, you are almost done!


Rest, Relax, and Eat

Spring Break is finally here! No classes, just fun in the sun and some much need R&R. But just because you are on vacation doesn’t mean you have to lose sight of all your fitness progress that you’ve made this year.

When on vacation, people have the tendency to overindulge with food and drinks because they’re “on vacation.” Which is totally fine, you work hard you deserve to spoil yourself, but don’t let your spoils ruin your fitness progress.

An easy way to avoid overeating is to bring snacks to munch on while you soak up the sun in between meals. This way you won’t be so hungry afterwards that you turn to a fast food option, ruining all of your progress.

Here are some healthy snack options that you can pack to take with you.

      Baked Zucchini Chips

      Microwaved Apple Chips


      Frozen Yogurt Covered Blueberry Bites 

      Frozen Grapes 

      Trail Mix 

These are just a handful of ideas that you could take with you on your vacation that are fairly easy to make with minimal prep time.

So remember, wherever your Spring Break adventure might take you doesn’t mean you have to sacrifice your progress or your health.

Enjoy and Relax!

Eat Healthy and Live Healthy!

Well, spring break is over and so is half of the semester. The second half of the semester seems to be a more common time to lose motivation and cut back on fitness goals, but you shouldn’t! There’s plenty of reason to keep working out at the RAC just as hard as you did the first half of the semester!

Don’t get caught up in only working out though. Just because you work out doesn’t mean you should overeat unhealthy foods. Keeping up good eating habits is another key to achieving a healthier lifestyle and reducing body fat. Combine this with a regular workout routine, and you will see even better results than just sticking to one or the other. has a lot of helpful tips and information on nutritious foods. I learned a few things while reading some articles on the website about nutrition, and I’d like to share some of this with all of you.


Karen Skemp wrote in “10 Key Basic Nutrition Concepts” that eating whole foods that are not processed, such as fruits, vegetables, nuts and grains, is important for your diet. Colorful fruits and vegetables will provide you with your vitamins and minerals, and they are also low in calories. The antioxidants in these foods will also help you to fight off diseases.

Having to attend classes, work on assignments and go to work are just a few things that can get in our way of eating healthy. All of that takes a lot of time out of our days, but we all really should set some extra time aside to prepare and cook our own meals rather than eating out. Not only will it end up being cheaper, but it is also much healthier than take-out. Skemp said that the techniques used in cooking can lead to healthier eating, and if you purchase your ingredients locally, then even better! Local foods are better for your health and the environment. They taste better, since they’re fresh, rather than after being shipped from other countries.

Another piece of information that Skemp provided is that if a food product has more than five ingredients listed, then it is a highly processed food, and that’s not good! Stick to the foods that don’t have many ingredients, and for the ingredients that they do have, it’s better if you know what those ingredients are.


Think about the food you’re purchasing or are about to eat before you actually do so. Consider the alternatives and whether or not you really think it is good for your body or if you will regret it later. Eat healthy before and after your workout, and I’m sure you will feel much better about it than pigging out on some junk food!

Some words of wisdom from CRI’s Fitness Program Director Justine Coleman:

“Nutrition and exercise are a relationship. You need food to fuel you during exercise and daily activities. Your body is like a car. If you do not put fuel in it and take care of it, it will not run well. Putting in nutrient dense foods that are fresh and colorful will be the fuel you need to run awesomely.”

So, take this advice from Coleman and tips on eating right from Skemp and keep striving toward a healthier you!



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A Healthy Spin to Your Super Bowl Snacks

Super Bowl Sunday is coming up! It’s a Sunday filled with viewing parties, tasty treats, and football.  It can’t get better than that!

According to MTV’s Clutch Blog, the average person will consume approximately 2,769 calories on Super Bowl Sunday. Americans will consume approximately 100 million pounds of chicken wings, 30 million slices of pizza and 11 million pounds of potato chips that day among other food items.

 Anne Collins and Online-Ambulance were the sources used for this chart.

Don’t get me wrong. This usually consists of my diet on Super Bowl Sunday, but I think I may make some changes this time around. I have a New Year’s Resolution that I have to accomplish!

Some basic tips:

  • Provide reduced-fat potato chips, baked tortilla chips or pita crisps.
  • Make fresh dips like salsa.
  • Use reduced-fat cheese, sour cream and other items.


Do you like to cook? Here are a couple recipes from Eating Well that have a healthy spin, so you can continue to live a healthy lifestyle.

Chicken Wings with a fraction of the fat and sodium


  • 3 tablespoons nonfat buttermilk, (see Tip)
  • 3 tablespoons hot sauce, such as Frank’s RedHot, divided
  • 3 tablespoons distilled white vinegar, divided
  • 2 pounds chicken tenders
  • 6 tablespoons whole-wheat flour
  • 6 tablespoons cornmeal
  • 1/2 teaspoon cayenne pepper
  • 2 tablespoons canola oil, divided


  1. Whisk buttermilk, 2 tablespoons hot sauce and 2 tablespoons vinegar in a large bowl until combined. Add chicken; toss to coat. Transfer to the refrigerator and let marinate for at least 10 minutes or up to 1 hour, stirring occasionally.
  2. Meanwhile, whisk flour and cornmeal in a shallow dish. Whisk the remaining 1 tablespoon hot sauce and 1 tablespoon vinegar in a small bowl; set aside.
  3. Remove the chicken from the marinade and roll in the flour mixture until evenly coated. (Discard remaining marinade and flour mixture.) Sprinkle both sides of the chicken with 1/2 teaspoon cayenne.
  4. Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add half the chicken, placing each piece in a little oil. Cook until golden brown and cooked through, 3 to 4 minutes per side. Transfer to a serving platter. Repeat with the remaining 1 tablespoon oil and chicken, reducing the heat if necessary to prevent burning. Transfer to the platter. Drizzle the chicken with the reserved hot sauce mixture.

Per serving: 256 calories; 10 g fat ( 4 g sat , 4 g mono ); 83 mg cholesterol; 12 g carbohydrates; 31 g protein; 2 g fiber; 353 mg sodium; 248 mg potassium.

Nutrition Bonus: Vitamin A (120% daily value).

Reduced fat Southwestern Layered Bean Dip with a healthy amount of dietary fiber.


  • 1 16-ounce can nonfat refried beans, preferably “spicy”
  • 1 15-ounce can black beans, rinsed
  • 4 scallions, sliced
  • 1/2 cup prepared salsa
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon chili powder
  • 1/4 cup pickled jalapeño slices, chopped
  • 1 cup shredded Monterey Jack, or Cheddar cheese
  • 1/2 cup reduced-fat sour cream
  • 1 1/2 cups chopped romaine lettuce
  • 1 medium tomato, chopped
  • 1 medium avocado, chopped
  • 1/4 cup canned sliced black olives, (optional)


  1. Combine refried beans, black beans, scallions, salsa, cumin, chili powder and jalapeños in a medium bowl. Transfer to a shallow 2-quart microwave-safe dish; sprinkle with cheese.
  2. Microwave on High until the cheese is melted and the beans are hot, 3 to 5 minutes.
  3. Spread sour cream evenly over the hot bean mixture, then scatter with lettuce, tomato, avocado and olives (if using).

Per serving: 146 calories; 7 g fat ( 3 g sat , 3 g mono ); 12 mg cholesterol; 15 g carbohydrates; 7 g protein; 5 g fiber; 288 mg sodium; 164 mg potassium.

Nutrition Bonus: Fiber (20% daily value), Vitamin A & Vitamin C (15% dv).


I hope these facts, tips, and recipes help you out this Sunday. It is a day of fun that can be healthy! For those of you with New Year’s Resolutions good luck! And those of you that are New England Patriots fans better expect defeat because the NY Giants are going to stomp on them this Sunday!

For more recipes and tips…

Enjoy the festivities!