Healthy Miami

Food for Finals

After you crammed for those midterms, you promised the end of the semester would be different and you would NOT cram.  But somehow finals have crept up on you, and now you’re essentially preparing to live in King library for exam week…we’ve all been there. If you find that finals season means living on extra-large iced coffees and late-night pizza deliveries for days at a time, this blog is for you.

Healthy eating through exams is not impossible. In fact, preparing nutritious study snacks might be easier than you think. Below are some amazing food ideas to pack when migrating to the library. These options are mostly accessible on campus, easy to pack, and provide essential nutrients to fuel your body and your brain.

Peanut butter sandwich on whole wheat bread – This simplistic sandwich provides protein, whole grains, and healthy fats.

Carrots and hummus – That crunch is oh so satisfying!  Other veggies like bell peppers and cucumber slices are great with hummus too.

Whole fruit – Some like to bring an apple or banana, but there are so many other portable fruit choices including peaches, oranges, grapes, strawberries, etc.

String cheese – Cheese can be a great source of calcium, protein, and additional vital nutrients. String cheese is made prepackaged, so no need to worry about portions.

Tips for studying and snacking:

Keepin’ it cool. Need to keep food cool but don’t have an insulated lunch box? Just freeze a water bottle the night before, insert it with your food, and things should stay cool for several hours.

Warm it up. Craving something warm like soup or fancy to heat up a cup of tea while studying? There is a microwave ready for students to use in King Library!

Take a break. When cramming for hours on end, try to stop and eat something every 3 to 4 hours. This can improve your energy level and give structure to your study sessions.

Keep your place well stocked. The answer to eating well when life gets disordered is to make it as simple and convenient as possible, which means having healthy foods nearby.


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Eat Your Breakfast!

How important is breakfast?

Many studies have linked eating breakfast to good health, including better memory and concentration, lower levels of “bad” LDL cholesterol, and lower chances of getting diabetes, heart disease, and being overweight. Without breakfast, your body could be without fuel for up to 16 hours from dinner to the next day’s lunch. Your body needs a consistent energy intake to maintain proper function and breakfast is also a great way to kick start your day.

Make your breakfast full of protein! This will help keep you full until lunchtime and prevent overeating due to excessive hunger.

Most people are busy bees and give the excuse of “I don’t have time to eat breakfast.” Even if a big breakfast isn’t possible, a quick bite can be beneficial. If you’re in need of some ideas for a quick, on the go breakfast, check out some ideas below, lots of the ideas can be found at to-go or market locations on campus!

We also have breakfast combos on campus that are an equivalent to a swipe!Breakfast swipe_TW

Easy on-the-go breakfast ideas:

  • Greek yogurt (found on campus)
  • Cereal bars
  • Peanut butter or avocado toast
  • Cup of fruit (found on campus)
  • Premier protein shake or Core Power pre made protein drinks (found on campus)
  • Banana or zucchini bread
  • Oatmeal or cereal cups (found on campus)

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Healthy Miami Dinner Recap

Thank you to everyone who made the Healthy Miami Dinner at Western Dining Commons a success! This dinner showcased healthier items from around campus, all in one place. The Crawford’s were in attendance among a great crowd of students. We are glad you all enjoyed the vegan, vegetarian, gluten free and other nutritious foods!

Make sure to follow us to stay informed with dining news and upcoming events on Twitter, Facebook, Instagram and TheMiamiSpread blog!

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Count on Dividends

Even if you haven’t been in the Farmer School of Business, surely you’ve heard of the iconic Dividends. And inside that iconic Dividends, everyone knows of the salad bar on the left-hand side. You might as well run over there now because that is home of a Traders’ Greens salad bar station.

Traders’ Greens offers a wide variety of options to place in a to-go salad bowl, which is a staple for Miami’s on-campus dining options. From tangy-flavored creations to loaded bowls of meat with a little amount of salad, you have countless possibilities and combinations. Just to start out, this salad bar has over 50 toppings to choose from! Just think about it. You could go there every day for months on end and get an entirely different salad combination. Talk about decisions.

Do you want fruit in your salad? Done. Do you want chicken, bacon, and ranch in your salad? Done. Do you want to feel like you can make it however you want it? Done. You can mix and match the type of lettuce you prefer, add toppings on toppings, then drizzle or douse your salad in whichever dressing you fancy. You might indulge in some salad bowls, or you might want to be a healthy salad eater for a day. Either way, it has you covered.

Now we know there are days where you are rushing to get to a meeting or class and you have NO time to stop and make your own salad. At every market and numerous dining locations there are convenient pre-made salads you can grab to-go with salad dressing choices galore on the side! Try not to get overwhelmed by the options available. Just grab it, swipe it, and you’re out of there.

Notice throughout this entire article the idea of variety and the endless possibilities are reassured. That is because Miami strives for excellence and perfection when it comes to the variety of options and choices in dining. We hope by the end of this article you are in line for a sensational salad bowl at Traders’ Greens or zooming through a market for a pre-made salad!


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Healthy Miami Dinner Menu

Join us for the Healthy Miami Dinner on November 8th, 5 to 8pm at Western Commons! This dinner will showcase some of the healthier options that are served all across campus regularly.

We want students, faculty and staff to be aware of the low-calorie, vegan, vegetarian, and nutritious food items that are available daily! Mark your calendars and we will see you there for the Healthy Miami Dinner at Western Commons.Healthy Miami Dinner


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5 Tips to Eat Healthier on Campus

With limitless access to burgers and fries and no parental supervision, it’s not a surprise that many college students struggle to maintain a healthy diet. Although you can enjoy an occasional treat in the dining halls or a la carte location on campus, constant splurging will lead to more than just weight gain. Poor nutrition will make you feel lethargic and will make it difficult to concentrate on your studies. With a little planning, you can tackle the Miami Dining locations and emerge with a stomach full of healthy food.

Tip #1

Calculate what you need. Calorie requirements for college students vary because of differences in activity levels. Rather than worry over calories, eat to appetite and make sure your diet is mostly whole foods including low-fat dairy, whole grains, lean protein, fruits, veggies.

Tip #2

Avoid skipping breakfast. Many college students get in the habit of staying up late and rolling out of bed to rush to class. Without food to kick-start metabolism, energy levels will be low and will leave you to be very hungry. This hunger often times leads to overeating by the time you make it lunch. Stop into the market locations or commons locations and grab a piece of fruit, a granola bar, juice and/or a carton of milk to-go.

Tip #3

Make a plan. The dining locations on campus offer an assortment of foods. Get familiar with the layout of the dining hall and decide, before you walk through the doors, where you are headed. Walk straight to the salad bar or a certain station, so you won’t be tempted by the desserts (even though they are really tasty).

Tip #4

Divide your plate. Instead of loading up 5 plates, limit yourself to a single dinner plate at meals. Fill half your plate with fruits and vegetables, a quarter with whole grains and a quarter with lean protein. For instance, you might have an orange, a piece of grilled chicken, brown rice, a tossed salad. It’s all about the balance.

Tip #5

Look at the menu. You can’t eat salads every night of your college career. Review the MyTray online once a week and look for healthy, new foods to try. You might discover a new item you want to try or learn about our expansive vegan and vegetarian options.


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What is Falafel and Where Can You Get It On Campus?

Before the typical foods that are now staples in American cuisine, like the hamburger and french fry, there was a traditional Mediterranean dish called, falafel. With a distinct look and taste, falafel has made a name for itself over in America in recent years.

Falafel is made by ground up chickpeas and some spices (depending on what flavor you’re going for), then formed into a fritter or patty shape. What’s great about falafel is that it’s a meatless option for vegetarians that is full of nutrients like fiber, protein and folate. Chickpeas are also low in sodium and saturated fat.

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Call it a chickpea hushpuppy or whatever you want to call it, but falafel is unique in its own right. If you’re curious to try it for the first time or already a fan, it is now being served in a bowl and wrap at Haines’ Boulangerie on campus!

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When Life Gives You Lemons, Use Them.

Most people might be familiar with the traditional uses for lemons to soothe sore throats and add some flavor to foods. However, lemons are super useful in the kitchen and around the house and the following list will hopefully make you want to stock a few in your kitchen.

Prevent Browning

Potatoes and cauliflower tend to turn brown when boiling, especially when you’re having company for dinner. You can make sure the white vegetables stay white by squeezing a teaspoon of fresh lemon juice into the cooking water. You can also squeeze some lemon juice on apples to prevent them from browning while they are cut.

Clean Your Microwave

This clever lemon hack will eliminate the stench of crusty food in the microwave and make it easy to wipe down. Simply mix 1/2 cup of water, the juice of two lemons, and the leftover lemon rinds in a bowl and microwave on high for three minutes. Let that combination sit in the microwave for five more minutes before wiping down the sides of the microwave. The steam from the lemon water will loosen the gunk inside your microwave and make it easier to clean.

Keep Guacamole Green

Just imagine. You’ve made guacamole hours before a party and it turns brown before everyone can feast their eyes on the green goodness of it. To prevent this, sprinkle a pretty good amount of lemon juice over it to keep the guac fresh and green. The lemon juice is a natural complement to the avocados.

Refresh Cutting Boards

Onions, fish, garlic, raw meat, and so many other smells all on your cutting board. To get rid of the smells that linger on your cutting board, cut the lemon in half and rub it all over the board to eliminate those odors. You can also mix the lemon juice with water in a squirt bottle and spray it all over the board and wipe it down. Keep that squirt bottle under the sink for when you decide to cut raw fish on the cutting board.

Make Soggy Lettuce Crisp

Don’t toss that soggy lettuce into the garbage. With the help of a little lemon juice you can toss it in a salad instead. Add the juice of half a lemon to a bowl of cold water. Then put the soggy lettuce in it and refrigerate for an hour. Make sure to dry the leaves completely before putting them into salads or sandwiches.


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Why Snacking Is Good For You

To some people, the word snacking is associated with the act of eating processed and high calorie chips, cookies, ice cream, and candy bars. There is a difference between effective snacking and having a junk food snacking binge between meals. We are all guilty of splurging but eating smaller portioned snacks in-between meals is way more beneficial to your overall health.

Hunger is the main motivation behind snacking but factors like location, social environment, time of day, and food availability contribute as well. In fact, people often snack when there is appetizing food around, even if they’re not hungry. A recent study took a group of 55 adults and monitored their snacking habits to find that temptation and hunger were the reasons for eating unhealthy snacks. Replacing those unhealthy snacks with healthy options can make a difference when it comes to weight, metabolism, and energy.

 Good snacking may prevent you from overeating at meal time

Most of us get hungry about every 3 to 4 hours. So, if there’s a long stretch between meals, you’re likely to get hungry –– which is why a snack is appropriate. Without a healthy snack, there’s a good chance you’ll just make up for it by overeating at your next meal and eating more than you would have if you just had a small snack to help you get there.

If you increase your healthy snacking, you might reduce your overall calorie intake

Balance. That’s the biggest thing when thinking about snacking and planning what you are going to eat. If you have a snack to carry you to that next meal that you don’t eat as much at, then your overall calorie intake might be less if you plan correctly.

Gives you an opportunity to incorporate healthy food items into diet

It’s hard to eat healthy all the time. Snacking can help your diet become more well-rounded. Sneak those vegetables, fruits, and natural proteins in during snack time and your daily intake of those necessary vitamins and nutrients will be fulfilled.

Some healthy snack ideas to fill the gap between meals

  • Mixed Nuts
  • Greek Yogurt and Mixed Berries
  • Apple Slices and Peanut Butter
  • Veggies and Hummus
  • Piece of Fruit
  • Smoothie
  • Trail Mix

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5 Ways to Use Apple Cider Vinegar

Whether it’s used as a remedy for a cold or a weight loss tool, apple cider vinegar can be used countless ways. It’s been around for hundreds of years and is sworn by those who use it. Apple cider vinegar (ACV) is made from the grinding and fermenting of apples. The best ACV is generally unpasteurized, fermented, and naturally rich in enzymes, vitamins, and amino acids.

Salad Dressing

An easy way to consume Apple cider vinegar is putting it into a salad dressing. Salad dressings tend to be less in calorie and fat if ACV is included. Check out this recipe to make your own and learn the benefits of including it in your recipe.

Sore Throat

Next time you feel a sore throat coming on, try gargling with apple cider vinegar. Mix it with a bit of warm water and gargle every few hours. The acid in the vinegar coats the throat and creates a germ-proof environment.

Heal Sunburns and Bug Bites

If you find yourself with a sunburn, you can use apple cider vinegar to help healing, prevent blistering, relieve the pain and decrease the redness. Just combine a half cup of ACV with four cups of water and then dip a clean washcloth in the mixture and apply it to affected areas. Use the same method for helping the itch and pain of a bug bite.

Digestion

Raw apple cider vinegar has countless benefits, but drinking a shot of it everyday diluted in water will boost your digestion and improve your gut health. To see the best results, intake a tablespoon of ACV in a glass of water around 15 minutes before a meal to stimulate digestive juices for better breakdown of your food.

Detox Your Body

Unfiltered apple cider vinegar is a liver and lymphatic boost which can help detox your body.  It helps balance your body’s pH and stimulates cardiovascular stimulation. Taking a ACV shot in the morning will kickstart your day. Those were a lot of big words, but basically it will help you get rid of bad things in your body and help you feel a lot better when it is apart of your daily routine.


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