Tag Archives: healthy

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.


Stay connected and follow @MiamiUDining on Twitter, Facebook and Instagram!

twitter-min@MiamiUDining

facebook-min

/MiamiDining

instagram-min

@MiamiUDining

 

Diverse Dining

Ready to travel the world now and try different food from different nations? Can’t afford the trip? Well, Miami University strives not only for various options in food but we add diversity in the food being presented. You might be hungry for stir fry one second, spicy food the next, and vegan options the following day. With over 15 dining locations, we provide over 12 different diverse food options such as Italian, Mongolian, Chinese, Greecian, Indian, and more!

There are la carte options that provide a variation in food selections for whatever you might be craving that day. For example, the delicious Mein Street is an Asian and Mongolian grill that will indulge your desire for stir-fry. Right next door to Mein Street is Haines Boulangerie, complete with Mediterranean-style food such as paninis and gyro flatbreads that allow for you to experience some unique flavors.IMG_4162 copy-min

IMG_4277 copy-min

The most diverse locations include Bell Tower and Western Dining Commons with 9 different countries represented, so you can experience all the flavors around the globe in the small town of Oxford, Ohio. Bell offers American, Chinese, Italian, and Mexican food in an all-you-can-eat buffet, so dive right in. Western Dining Commons is a buffet that has a designated international station that completes everyone’s needs for food diversity. You can choose from items inspired by the cuisines of India, Italy, Greece, France, Thailand, China, Korea, Japan, Mexico, Jamaica and more. This concept also includes homestyle picks from the U.S. This station offers a mixture of customizable items and ready-made items

.IMG_4272 copy-min

IMG_4145 copy-min

Ready to taste the world right in your backyard? Miami Dining is the place to be.


Stay connected and follow @MiamiUDining on Twitter, Facebook and Instagram!

twitter-min@MiamiUDining

facebook-min

/MiamiDining

instagram-min

@MiamiUDining

\

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)

Stay connected and follow @MiamiUDining on Twitter, Facebook and Instagram!

twitter-min@MiamiUDining

facebook-min

/MiamiDining

instagram-min

@MiamiUDining

 

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!

This slideshow requires JavaScript.


Stay connected and follow @MiamiUDining on Twitter, Facebook and Instagram!

twitter-min@MiamiUDining

facebook-min

/MiamiDining

instagram-min

@MiamiUDining

 

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.


Stay connected and follow @MiamiUDining on Twitter, Facebook and Instagram!

twitter-min@MiamiUDining

facebook-min

/MiamiDining

instagram-min

@MiamiUDining

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

Stay connected and follow @MiamiUDining on Twitter, Facebook and Instagram!

twitter-min@MiamiUDining

facebook-min

/MiamiDining

instagram-min

@MiamiUDining

Eat Healthier With Proper Preparation

It is inevitable that some day you will need to plan and prepare your meals. This important part of “adulting” isn’t so hard when you’re a college student on a meal plan, but it’s always good to make sure you know the basics.

We all know how hard it can be to throw together good, healthy meals if you have a busy schedule (which, who doesn’t?), so make sure you’re getting the proper nutrients by planning your meals ahead of time. One way to approach this is to pack your meals ahead of time. For example, you could try some of these recipes for lunches. Doing the work ahead of time makes these quick grab-and-go items in the morning. Just be sure to pack foods that will sustain you throughout the day, mixing both simple and complex carbs.

A lot of times, being in a hurry to get out the door in the morning leads to skipping breakfast and being hungry the rest of the day. This can lead to making poor decisions with regard to food.

“Who cares if this bag of chips is 200 calories? I’m hungry!”

If you make breakfast ahead of time, you can easily grab it to-go no matter how much you overslept. For example, if you enjoy a savory, egg-centric breakfast, try this recipe for baked egg muffins! If you’re looking for something sweet, you could make overnight oats with just a few ingredients or these baked oatmeal cups!

Breakfast, lunch and dinner aren’t the only way you can plan ahead. Realistically, you’re still going to want to snack during the day, so make sure those snacks are healthy and homemade when possible. You could pre-portion nuts or even make your own flavored ones like these. If you want a nut-free option that is still protein packed, try roasted chickpeas, which are super easy to make ahead!

The most important aspects of meal prepping are to utilize your freezer and make large batches of yummy, healthy food ahead of time. Don’t be afraid to pre-portion your servings to avoid overeating either. Dedicate one day a week to plan next week’s meals and you’re set!


Stay connected and follow @MiamiUDining on TwitterFacebook and Instagram!

twitter-min@MiamiUDining

facebook-min

/MiamiDining

instagram-min

@MiamiUDining

Healthy Meal Substitutions Worth Trying

A common misconception with food is that in order to make smarter, healthier choices, you have to give up all your favorite meals. That isn’t necessarily true. If you get creative, and a little adventurous, you will find there are plenty of ways to still enjoy your go-to meals by substituting ingredients with other, healthier alternatives.

We found a couple meals that fit the bill with simple substitutions that can be made to add a fresh, healthy twist. These meal substitutions are definitely worth trying in your home kitchen.

Breakfast

Everybody loves to start the day with pancakes from First Stop or Pulley Diner. While you’re home for spring break, try a new twist on this breakfast staple. You can replace regular pancake batter with two bananas and two eggs for a gluten-free meal! Try this basic recipe with suggestions for common add-ins! Added bonus: bananas are high in fiber and antioxidants.

Lunch

If you’re a fan of Boneless Wing Wednesdays, you can switch it up a bit by replacing the chicken with cauliflower! It’s super easy to make this vegetarian dish and definitely worth a try. Just bake some cauliflower, cover it in as much sauce as you want and bake again. Here’s a recipe straight from the source. Replacing chicken with cauliflower makes this dish more vitamin rich, lower in calories, and gluten-free.

Snack

A great snack for the warmer months ahead is one that will bring with it a twinge of nostalgia. Throwback to childhood summers of pouring juice into popsicle trays, but now imagine an updated, more health-conscious version. Try replacing sugar-rich juice, found in the popsicles of your youth, with greek yogurt. All it takes is your favorite sliced fresh fruit, plain greek yogurt, and a natural sweetener like agave nectar or honey. The creamy and delicious treat will melt in your mouth … literally.

Dinner

Even fans of The Q can get in on this whole substitution thing. Barbeque pulled pork gets a healthy twist by replacing the meat with … fruit! Jackfruit can be prepared so that it has the texture of the average pulled meat. Adding barbeque for flavor and then using it on a bun, taco shell, or plate of nachos turns the fruit into a great meat substitute. This cuts down on cholesterol and calories and adds in more nutrients. It is definitely worth giving a try in your home kitchen!


Stay connected and follow @MiamiUDining on TwitterFacebook and Instagram!

twitter-min@MiamiUDining

facebook-min

/MiamiDining

instagram-min

@MiamiUDining

Which Foods Can Help You Sleep Better?

A good night’s sleep is like a Golden Ticket to college students. Whether it’s noisy neighbors, a lab report that’s due in the morning or too much coffee in the evening, it can be hard to fall and stay asleep. The amount and quality of sleep you get can have a significant impact on your everyday health and what you eat during the day can impact your sleeping patterns. Let’s take a look at the various foods that may help you fall asleep faster, stay asleep longer and really catch those Z’s.

Studies have shown that high-glycemic foods (those that release glucose rapidly) can significantly shorten the amount of time it takes you to fall asleep. Foods that are high on the glycemic index include rice, potatoes and bread. Over 100 foods have been ranked on the glycemic index here. The same study showed that high-glycemic foods were most effective in shortening the time it takes to fall asleep when consumed four hours before bedtime. 

While high-glycemic foods can shorten the time it takes to fall asleep, there are other foods that may take a more direct route to prompting sleep. The hormone that induces sleep is melatonin. According to some studies, foods high in Vitamin B6 and/or foods high in tryptophan have been found to aid in the “biosynthesis and secretion” of melatonin, which then, in turn, induces sleep. Vitamin B6 is required to make melatonin and tryptophan, the chemical responsible for maintaining a proper sleep cycle, is the same amino acid found in turkey that leads to the inevitable midday nap on Thanksgiving Day.

High-calorie foods, however, were shown to decrease the amount of melatonin found in blood. So, switching out ice cream for bananas, a food high in Vitamin B6, might be the best option if you’re trying to get to bed unless, of course, you get creative and make yourself some one-ingredient banana ice cream for the best of both worlds. 

Other foods rich in Vitamin B6 include certain types of fish like salmon, halibut or tuna, along with pistachios, prunes and sunflower seeds. As for tryptophan, foods like poultry, nuts, seeds and cheese are good sources.   

Whether you’re looking for a full meal or a small snack before bed, be aware of how the foods you eat may impact your sleeping patterns and, hopefully, your roommate lets you stay asleep! 


Stay connected and follow @MiamiUDining on TwitterFacebook and Instagram!

twitter-min @MiamiUDining

facebook-min

/MiamiDining

instagram-min

@MiamiUDining

Practicing Mindfulness and Meditation

As the semester kicks into full swing, it is important to stay on top of your mental health as well as your physical health because both go hand in hand in contributing to personal well-being and even academic success. One simple way to address mental health is to spend some time in quiet thought, aka meditate. While there are various forms of meditation to choose from, we took a look at one, in particular, that may not only help you relax after a busy day, but also may provide additional benefits.

One of the more popular types of meditation is called focused attention (FA) meditation where you, quite simply, focus on one thing. This “thing” could be a sound, an image, an object, your breath, or a sensation. Some examples are the sound of a metronome (there are apps for that), scented candles or a picturesque view of nature. Whatever you feel is captivating can work. Once you’ve picked your sound/image/object/etc., sit with good posture, close your eyes, relax your body and focus on that thing. The goal isn’t to think about the thing, but to experience it. Focus on the sensation it provides and be fully present in the moment. If you are just starting out, this may be difficult, but if you continue to work at it, meditation can be very rewarding.

According to scientific studies, repeated practice of FA meditation may help you sustain attention longer and more easily, which is pretty helpful for a two-hour lecture. Like any other skill, attention takes training. To start increasing your skill level in this area, try practicing focused attention meditation in five-minute sessions and work your way up to 30-minute sessions. As you improve, you may start to reap the benefits of a higher attention span in and outside the classroom!

Evidence from UCLA suggests that the number of years of meditation practice has a positive correlation to increased ability to process information at higher speeds, make decisions, form memories and more. A variety of meditation types were tested, all with similar results, so pick your favorite and get to it. Other possible benefits include increased emotional control, self-regulation and awareness. 

A healthy diet can also go a long way in helping you focus on focusing rather than how hungry you are. Recent scientific findings indicate that brassica vegetables like broccoli, cabbage and kohlrabi, containing isothiocyanate, could work to prevent and treat neurodegenerative diseases and improve brain function. Another healthy option is switching out simple carbohydrates with complex ones like whole grain. This switch will keep you full longer and sustain your energy levels throughout your meditative practice.

Practicing meditation and improving your diet can be positive lifestyle choices for people from all walks of life. Particularly as this semester continues on, don’t be afraid to take some time to for yourself and meditate!


Stay connected and follow @MiamiUDining on TwitterFacebook and Instagram!

twitter-min @MiamiUDining

facebook-min

/MiamiDining

instagram-min

@MiamiUDining