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Miami University Dining Bucket List

Only a few more days until graduation and we have complied a list of some dining related and non-dining related things for you to cross off your bucket list before you graduate!

Dining Related:

  • Enjoy a midnight dinner from Pulley Diner
  • Try every flavor of gelato from Miami Ice
  • Use the GET app to order a custom pizza from Sundial
  • Make your own salad at Dividend$ in FSB
  • Compliment a late night study session with snack from King Cafe
  • Create a new sandwich combination at Delish
  • Stop at MacCracken for a pick-me-up between classes
  • Get a post-workout, protein-packed granola bar or sports drink from the Pro Shop
  • Explore the tasty buffet at Martin (after using the basement fitness center, of course!)
  • Throwback to freshman orientation by spending an evening in Western
  • Walk through the beauty of the formal gardens before stopping at Garden for a yummy meal
  • Try one of the seasonal Starbucks drinks
  • Get together a group of friends from freshman year and revisit your favorite dining hall

Things that do not relate to dining:

  • Kiss your sweetheart under Upham Arch
  • Rub the turtles’ heads for luck before a final
  • Take a photo of yourself in your favorite places around campus
  • Jump on the seal (AFTER you’ve finished your last exam, unless you’re a risk-taker)
  • Take time to enjoy Pulley’s bell tower when you’re not rushing to class
  • Visit the pond on Western
  • Write a thank you note to your favorite professor
  • Write thank you notes to your family for supporting you through school
  • Walk through the Miami Art Museum (bonus points if you bring an Art Major!)

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Avocado Facts

The avocado, also known as alligator pear, is a fruit that is thought to have originated in South Central Mexico. Recent discovery has shown avocados to have been present in Peru up to 15,000 years ago. Avocados grow on a tree in tropical and Mediterranean climates throughout the world. Mexico produces the most avocados with California being the second. Avocados are known for being one of the healthiest superfoods because they are very nutrient-dense healthy fat and are bursting with health benefits. Keep reading to find out why avocados are May’s featured superfood of the month!

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Benefits of Avocado:

  • high in dietary fiber
  • lowers risk of prostate cancer
  • helps lower cholesterol
  • contains twice the potassium as a banana
  • contains vitamin E, niacin, riboflavin
  • great source of healthy fat
  • stabilizes blood sugar levels
  • can improve eyesight
  • low pesticide levels because of their thick skin
  • helps with weight loss
  • good for sexual health and fertility
  • great for beauty treatments
  • can protect unborn babies
  • may help relieve symptoms of arthritis

Avocados can be transformed and used in various ways. Whether it be in guacamole, spread for toast, or a face mask, the benefits surpass just including them in your diet! Enjoy avocados and the perks that come with this healthy fruit, today!

Link to Ways to Use Avocado


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Infused Water – What’s In It For You?

If you’ve seen people carrying water bottles around campus that have cut up fruit in them, you know what we’re talking about. While some trends just help you switch up your daily routine, the infused water trend can actually improve your health! But what benefits does putting fruit in your water really have? Don’t worry, we did the research for you!

Basically, infused water combines all of the benefits of eating fruit with the obvious positives of staying hydrated. Adding some new, natural flavors can also make you more motivated to drink water during the day. With summer right around the corner, drinking water is a healthy way to help manage overeating after all of the stress-snacking of finals week. Water also aides your body with digesting food and improves the overall health of your skin. You really can’t go wrong by upping your hydration level!

Certain fruit and herb combinations also provide their own benefits. Ever been asked if you want lemon with your water at a restaurant? What’s your answer? If your typical answer is no, you may want to reconsider. Drinking water with lemon can help your kidneys and improve the pH balance of your body. Lemons are also a great source of Vitamin C, but very few people actually want to sit down and eat a lemon. Adding them to your water is great way to get all the benefits while taming the tangy taste. Green tea and mint combinations are also rumored to cure headaches.

Drinking fruit-infused water is pretty much just like drinking a smoothie! Except with less prep time, easier clean-up and less sugar than a smoothie or sports drink. We found a some other fruit combos to inspire you to try this new trend:

  • Strawberry and Kiwi
  • Orange and Blueberry
  • Mango and Pineapple
  • Lemon and Strawberry
  • Watermelon and Mint
  • Cherry and Lime

As the weather starts to warm up, don’t forget how important it is to drink water. If you’re bored of regular water, try one of the combinations we found or make your own!

Fill out this survey to vote for your favorite infused water combo!


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Understanding Portion Sizes

Article written by Freshman SAND member, Lakin Steedly 

With busy schedules and all day/late night studying, trying to keep a healthy lifestyle can be a struggle. This stressful college life can influence poor sleeping, exercise and eating habits. One of the biggest factors in weight gain or loss (healthy or not), is eating habits. With buffet style dining at most colleges, it can be hard to know just how much to eat. Remember this little trick to make sure that you stay within the portions for the food you eat!

Protein (meat, poultry, fish, tofu) – size of your palm
Fruits and Veggies – Size of a baseball
Frozen Yogurt – size of a tennis ball
Breads – 1 Slice of bread
Cereal – Size of a baseball
Butter – Tip of your thumb
Pancake – Size of a CD

When you have rushed days, try purchasing premade food at a market so you’re not rushing and grabbing more/less than you should. If you are not rushed to eat, take time to sit down and eat your meal with no distractions. This trick makes sure that you’re taking your time to digest and eat your food. Most times in buffet style dining, when we are serving ourselves, we feel the need to finish everything on our plate. If we take the time to eat slowly and digest our food we are able to recognize our bodies feeling full and we can learn just how much our bodies need to satisfy our hunger.

Whether you’re in a college dining hall or your at home making yourself a bowl of cereal, try to remember the little tips that can help you keep a balance of what portion sizes are!


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Friday the 13th!

Friday the 13th – April 13, 2018

Friday the 13th always seems to sneak up on us because it’s not an official holiday on most calendars. There isn’t a real, concrete answer as to where this non-traditional tradition originated, but many people still recognize the day. Some Nervous Nellies have attempted to create their own lucky practices to combat this day. Whether you’re superstitious or not, there’s no harm in being extra prepared! We’ve found some lucky foods from around the world and some foods to avoid to help you survive this Friday the 13th.

Grapes: Spanish New Year’s Eves are full of grapes! Not in wine, but whole grapes. Twelve of them, in fact. As the clock tolls to signal the beginning of a new year, it is tradition to eat one grape at each toll. This is supposed to bring good luck.

Fish: This is a popular lucky food for Germans. Some people even place a few scales from the fish that they eat into their wallet for good luck! Though I’m not sure I want to put fish scales in my wallet, this tradition probably originated because eating fish has a lot of health benefits.

Black-Eyed Peas: In the South, black-eyed peas are considered a “must-have” for luck. On New Year’s Day, Southerners say, you must eat black-eyed peas or else you will not have a lucky year. This could be a real superstition, but it could also be just a way to get children to eat their peas.

Lentils: Italians consider lentils to bring good luck. Probably because they are shaped like small gold coins, lentils are also rumored to bring good fortune. As a broke college student, I’m seriously considering starting to eat more lentils!

Noodles: Another New Year’s Day tradition comes from Asian cultures. The important part of this lucky meal is not to break the noodle before all of it is in your mouth! According to superstition, you won’t have a lucky year if the noodle breaks or is cut. Luckily, you can never have too much spaghetti!

Salt/Pepper: It is a popular belief that it is bad to spill salt. However in Azerbaijan, it is said that it will start a fight. The only way to combat this is to pour sugar on the spilled spice until it is cleaned. Keep some sugar around in the dining halls just in case! Or for another tradition, many Americans who spill salt throw some of it over their left shoulder with their right hand to ward off any bad luck.

Water: Full moons have often been considered bad luck, but Turkey takes it a step further. Turkish people believe that you should not drink water that has reflected the moonlight. If you do, you will have bad luck. So this Friday the 13th, keep your water away from windows at night!

Wishbones: You’ve probably heard of this one, but it is also popular in England. If two people pull on a wishbone, whoever ends up with the bigger part when it breaks gets to make a wish. Unfortunately, strength isn’t always a guarantee for a larger piece, so make sure you choose your opponent carefully.

Coffee: Next time you’re in Starbucks, you’ll have to keep this one in mind: It is often believed that if the bubbles on the top of coffee float toward you, you will come into wealth. Interestingly enough, this tradition comes from the land of tea: England. The superstition doesn’t say anything about stirring the coffee, so you may be able to control your fortune!
Want to test your knowledge on more superstitions? Follow this link to take a quiz on popular Friday the 13th frenzies: https://goo.gl/forms/8jfn3slsLn9IkicB3.


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Strawberry Benefits

Strawberries are April’s superfood of the month! This following article will talk about the health benefits and facts about this powerful little fruit.

Berries are generally known for containing a high nutrition content.  When it comes to fighting off an array of diseases and health problems, few berries can compete with the antioxidant-rich strawberry.  Strawberries are one of the most popular berries in the world and are grown primarily in the U.S., New Zealand, Japan, Australia, Italy, and Canada. There are over six hundred varieties of strawberry, and all of them have the unique appearance of seeds on the outside.  Indulge your taste buds with the sweet taste of strawberries and reap the health benefits. These small, delicious red berries are rich in vitamins, antioxidants, minerals, folates, and are low in calories.

Berry Nice Benefits

  • helps strengthen immune system
  • fights free radicals in the body
  • anti-cancer properties
  • boosts bone health
  • lowers blood pressure
  • high in dietary fiber
  • contain ample amount of vitamin B2, B5, B6, K, copper, omega fatty acids, essential fibers and magnesium
  • three or more servings of strawberries decrease the risk of age-related macular degeneration and ward off the development of age-related ocular diseases.
  • Studies have proven that the acids present in strawberries may whiten teeth

How to Pick the Perfect Strawberry

  • Seek out a bright-red color when looking for strawberries
  • Avoid any dull colors or strawberries that have yellow or green patches, strawberries don’t ripen any further once they have been picked  
  • Your sense of smell will come in handy, when strawberries are ready to eat they give off a flavorful “strawberry” scent 
  • Smaller strawberries are known to have an optimal flavor
  • Ripe strawberries are firm, avoid mushy or soft strawberries
  • If you’re selecting pre-packed strawberries, make sure they aren’t packed too tightly to avoid buying damaged fruit

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Easy Dorm Recipes

Article Written by Emily Gabel, Sophomore and SAND (Student Academy of Nutrition and Dietetics) Member

Living in a dorm creates many challenges, due to the minimal space and cooking resources available. In a dorm, you do not have the ability to cook a full meal. Although some dorms have kitchenettes in the common areas, is it extremely rare that students utilize them to cook meals more than once a week. With these challenges, it becomes necessary to get creative when wanting to make a meal from the dorm building late at night.

There are many options for dorm breakfast recipes. My personal favorite dorm breakfast meal is overnight oats. Overnight oats are the solution to having a breakfast meal ready for you when you wake up, and a nutritional and tasteful one at that.

Overnight oats require a jar or container with a lid, oats, milk and any sort of add ins you prefer, such as fruits, nut butters or seeds. All of these ingredients are sold at campus markets. To prepare overnight oats fill a glass jar or container with old fashioned oats, to the level of which you think you’ll eat the next morning. Next, fill the jar with milk so that the oats are covered. If you are needing a caffeine pick up, pour 1 cup of brewed coffee into the container with oats, instead of milk. Finally, add toppings to the oats and any sort of spices or flavorings you wish. Simply cover the container with a lid and place in the fridge overnight and you have yourself a nutritious breakfast ready when you wake up!

A dish I love to make in my dorm for lunch or dinner is a Mexican corn salad. For those who would never choose to eat a salad for a meal at the dining hall, this may just be your kind of salad. This salad, unlike what you’re offered at the dining hall, is not lettuce based. A Mexican corn salad has a corn base, which is made from cooking canned corn in the microwave for approximately 3 minutes. After cooking the corn, add black beans, peppers, onions, cilantro and cheese to the corn to make a complete salad. A yogurt based dressing is paired well with this salad. You can make a simple yogurt based salad dressing with products purchased from campus markets. The dressing consists of plain yogurt, lime juice, paprika and cumin.

Not only are these recipe suggestions easy to make in your dorm room, but they are great ideas to mix and match with items served in the dining halls!


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