The Benefits of a Meatless Monday

Here it is, that dreadful ugly monster that comes every week to tell us the weekend is over. Most people dread Mondays because it can mean multiple things from the weekend being over, having to go to that class where the professor uses attendance as 50% of the course grade, or just meaning you can’t stay in bed all day because you have stuff to do. What most people don’t know is that you can easily combat your Monday blues by giving yourself a dose of energy that would last you all day as well as give you a clear head to start the week off with. No, I am not talking about an espresso shot from Starbucks, I am talking about the most natural source of energy that can be found on planet earth. The wonderful, the magnificent, the versifiable vegetable!

The Health Facts

Beside the fact that you are generally consuming less calories, you are also feeling yourself up with nutrient and vitamin packed goodness. By limiting your meat intake you are reducing your risk of heart disease, obesity, as well as diabetes. In fact, not eating meat does not only prevent horrible things from happening with the body, but it can actually benefit the body as well. Eating a diet full of vegetables and fruits can improve your liver as well as make your bowel movements more regular, which in return helps waste exit the body faster and easier.

The Effect of Some Vegetables and Fruit on the Brain (according to bembu.com)

Apples: Leading source of quercetin, an antioxidant plant chemical that keeps your mental juices flowing by protecting your brain cells.

Black berries: HelpS to provide potent antioxidants known as polyphenols that zap inflammation and encourage communication between neurons, improving our ability to soak up new information

Broccoli: Contains potassium that helps the nervous system.

Eggplant: Provides antioxidants that protect brain cell membranes.

Spinach: Is packed with nutrients that prevent dementia like folate, vitamin E, and vitamin K.

Quick, Easy, & CHEAP Recipes for the College Student (you can even find most, if not all ingredients in your dorm’s cafeteria) Also take a look at studentrecipes.com for more options.

Breakfast: Veggie hummus bagel

½ of cucumber

¼ cup of spinach

1 slice of tomato

1 whole grain bagel

1 tablespoon of hummus

Spread the hummus on one slice of the bagel. Place the tomato on top then follow with the spinach. Slice the cucumber thinly and place slices on top of spinach. Place other half of bagel on top and your finished.

Snack: Driving me nuts granola

1 cup of granola

1 cup of dark chocolate chips

1 cup of almonds

1 cup of sunflower seeds

Combine all seeds, granola, and nuts in bowl. Warm up chocolate chips and drizzle chocolate on the grain filled bowl and your set to go!

Lunch: Quick cheesy vegetable swaray

1 bag of frozen vegetables

1 cup of cheddar cheese

Dinner: Ramen stir-fry

1 packet of whole grain ramen noodles

3 packets of soy sauce from cafeteria or ¼ of a cup

1 cup of spinach

1 cup of mushrooms

Microwave a bowl full of water and the ramen packet fro about 5 minutes or until noodles are done. Microwave mushrooms and then spinach in a covered bowl for about 2-5 minutes. Combine veggies with half drained out noodles and stir in soy sauce.

Dessert: Crunchy Sundae

Leftover granola from Snack

2 scoops of So Delicious Vanilla Bean Almond Cream

Scoop out ice cream and cover with granola. Easy peasy!

-LisaLenora

Class Room Friendly Snacks

On those long days where you have classes back to back, it is important to make sure you are getting the right nutrients to fuel your body. Its tempting to grab a bag of Doritos and a Snickers from the vending machine, but all those foods are good for is giving you a sugar rush, which will eventually cause your body to crash. In order to prevent yourself from even being tempted from grabbing that vending machine delight, you must take precaution and prepare already made snacks. With that being said, you also don't want to be the girl sitting in the middle of class with a tuna sandwich that the whole class can smell. Listed below are a few classroom friendly snacks that are also easy travel with. *All receipts are catered to one serving.*

FRUIT SLICE SALAD (use any fruit)

• 1 small tupperware container
• 1 banana
• 1 apple
• 1 orange
• 1 handful of grapes
• ½  tablespoon of lemon juice

Slice each fruit (except grapes and banana) and put in a small tupperware container. Sprinkle lemon juice over apple and orange slices, this slows downs the browning of the apple. Next cut up bananas and thrown in the handful of grapes. Wellah! A quick fruit salad to go.

HEALTHY FROZEN FRUIT CUP (use any)

• 1 cup shaped tupperware container
• 1 banana
• 1 handful of  blueberries (frozen or fresh)
• ½ can of mandarin oranges
• ½ can of diced pineapples in natural juice
• 1 handful of strawberries (frozen or fresh)
• 1 tablespoon of lemon juice

Combined all ingredients including pineapple juice in a cup-shaped tupperware container and freeze overnight. By the time you get to class the next day it should be thawed out in just the right amount.

EGG-SPECIALLY HEALTHY BAGEL

• 1 mug or bowl
• 1 egg
• 1 whole wheat bagel
• 1 slice of cheese
• ½ cup of water
• 1 slice of turkey meat

First you want to make your poached egg in the microwave. All you have to do is fill a mug or bowl with the ½ cup of water and crack the egg into the cup, submerging it into to the water. Cover the top of the mug or bowl and microwave it for about 1-2 minutes until the egg is firm. Next you want to carefully remove the egg from the microwave and let it cool down. Now you can place your slice of cheese on one slice of the bagel and microwave it for about 30 seconds or until the cheese begins to slightly melt. Once your cheese has melted you place the slice of turkey meat on top, then the poached egg, followed by the other half of the bagel. You're all done!

HUMMUS GALORE

• 1 mason jar
• ½ cup of hummus
• 4 celery sticks
• 4 carrot sticks

Fill mason jar with hummus and place rinsed celery and carrot sticks in jar, dipping them in hummus. Put the lid on jar and your done!

-LisaLenora

The Hot Yoga Experience

As a college student, I am looking to take advantage of anything that is free and legal. When I heard that East Lansing Yoga offered a free class every Saturday from 4-5:15pm at one of their locations, I decided to give it a try. The class offered is the FREE ELHY Slow Burn 75m. According to the website the class is “A more traditional practice, these slower Vinyasa flows coupled with slower, quieter music allow the practitioner time to find (or lose) themselves in their breath and asana. Heat is high, humidity is high, and mood is more meditative. Expect verbal instruction from the mat or from a roaming teacher, and maybe physical assists (if you permit them). A timed shavasana at the end insures you have the time and environment to finish your practice your way.” The practice of yoga is believed to help the overall health of an individual, from mental to physical. Some of the benefits of hot yoga according to Best Health Magazine includes:

• Flushing toxins out of the skin through the process of sweating (There will be LOTS of that).

• Your heart will get plenty of exercise because the heat in the room will elevate the heart rate (Trust me, your heart will definitely get a workout in, I’m sweating just thinking about how hot it was).

• You will develop strength, flexibility, and tone your body up over time.

I never had much experience with yoga and definitely not hot yoga, but being that I am trying to be as healthy as possible (and it's free) I wanted to try something new. The closest thing I did that pertained to yoga was wear yoga pants while stretching my arm to reach for my phone. With that being said, I did not know what to expect. So from one first timer to possibly another, I’ll share my experience with you.

• I walked into the small building that had a front room with a bench covered in comfortable pillows. The room was colorful, but not loud. There was also a cooler fridge filled with water and Gatorade as well as granola bars at the front desk. The ambiance was very welcoming, calm, and warm. I was impressed.

• As I was staring at the comfy pillows, eager to sit down a young man and woman standing at the front desk asked me if I was there for the free session. After a short conversation about dairy-free ice cream (I am not sure why or how we began to talk about that) I asked where I could get a yoga mat. The young woman pointed to the stack beside her and said they were $2, I made my purchase and sat down beside the other yogians

.

• After a friendly conversation with some of the other 1st timers in the room I decided to go put my things in the cubby which was located the back room as well as find a spot for my mat before the crowd rushed in. As soon as I entered the room in which the class was going to take place, the heat hit me hard.

 

• After returning from the back room I decided to put my mat in the front of the class which was right in front of the mirror. Looking around and noticing the few people in the room, I saw that they were laying on their backs with their eyes clothes, so I did the same, which was pretty relaxing but I had to fight hard not to fall asleep. After about 20 minutes the instructor came in (the same young woman from the front desk). The class began and I was excited.

• The class began with slow stretches to warm the body up. I was confident in doing those because I am quite flexible due to my dancing background. But soon enough, my confidence ran out. We began to move outside your basic stretches and into more  of the core-working, strength exercises. As our workout session started to get more intense, so was the heat. The room temperature began to rise to what I believe was about 105 degrees. I was terrified about what I had gotten myself into.

• After a couple of intense core workouts, we started to move into the legs and glutes. We took little breaks in between in which we drank water and wiped our drenching faces in between stretches. As the session went on, I began to feel more empowered as I conquered the difficult poses (at my own speed).  I also began to feel a sense of calmness and clarity as I listened to the calming music in the background. It did not take long for me to see why people love to do this and my emotions went from terrified to peaceful.

• For about the last fifteen or twenty minutes we began to cool down. We went back to the basic poses and stretches that we began with while listening to Miguel, which gave me my extra push to make it through those last minutes, because I absolutely love Miguel.

• After the last stretch we were instructed to lay on our backs and close our eyes and think about good things. After about five minutes of good thinking we were dismissed from the class. It took me about ten minutes to recollect myself and get my body temperature back to normal. After I returned home, took a shower, and ate a light dinner, I felt like a million dollars. I just felt clear and healthy. Not to mention I slept wonderfully that night. I encourage everyone to try this, you might become addicted like me!

What you definitely need to bring:

• Yoga mat or the money to temporarily use one
• LOTS of water
• A beach towel or regular bathroom towel to place on mat
• A face towel to wipe off the gallons of sweat that will be dripping off of your face
• A quick snack to replenish your electrolytes (banana or a handful of almonds)
• Form fitting, breathable clothing (sports bra, capri shorts, tank)

Tips:

• DO NOT try to push yourself to the point where you are in pain
• Step outside and get some air if needed
• Try braiding hair to the back so it does not get in the way of the different poses
• Eat a light lunch about two hours ahead of time
• Drink tons of water starting the day before your session
• Relax and have fun knowing you're doing something great for your body

-LisaLenora