Snacking with Mickey Mouse

Most Floridians have spent at least one weekend of their life exploring Walt Disney World. After dishing out over a hundred dollars to enter the parks, most are searching for a way to salvage their pocket book without giving up the magical Disney experience. The answer, I’ve found, is being smart with meals.

Plan in Advance

Disney is one of the few companies that allow guests to bring their own food into the parks. Unfortunately, this has led to many an amateur lugging around heavy coolers in 90-degree weather in an attempt to save some cash. Bring a small, soft-sided cooler or even a small bag to carry your snacks in.

The Smaller the Better

The key to managing Disney is snacks. By having a variety of small goodies to munch on all day you can easily avoid paying $20 for a burger and fries. Granola bars, cheese sticks, apples with peanut butter and a bag of Cheez-Its are great for easy snacking. By snacking in line you’ll find that hours pass before you start to crave some sugary sweets.

Avoid Paying for Water

After hours in the Florida sun you’ll definitely be in need of some refreshing water. However, purchasing a bottle of water in the parks will run you almost $3. The key is to bring a refillable water bottle and use one of the many fountains across the parks. Or ask for a cup of water at any food vender, which they gladly will give you for no charge.

Splurge

By bringing your own food you’ve freed up your wallet to splurge on some essential — and cheap—Disney goodies. Dole Whip floats, Mickey bars and waffle with Nutella sandwiches can all be purchased for under $10 and help add some extra magic to your trip.

Foods that increase intelligence

(photo: openclipart)

Final exams are just around the corner and students want to know how to retain more information. Tips such as taking ginkgo biloba and getting enough sleep are good starting points, but what you’re eating can also have an impact on your mental capabilities. Here is a quick list of perishables that help you get smarter.t

Eat your greens

According to Psychology Today and Business Insider, leaf products such as lettuce, spinach, and broccoli lower your intake of homocysteines, which cause dementia. Business Insider also states that eating green food helps transport oxygen throughout the body, including your brain.

Learn to fish

Psychology Today reports that fish such as salmon contain a great source of omega-3 fatty acids. Omega-3 lowers your chances of getting Alzheimer’s disease and improves your ability to intake new information.

Move to the Beet

Beets pack a fistful of Vitamin B, which causes your brain to comprehend and recall information faster, according to Rodale’s Organic Life. Mercola.com states that adding beets to your diet gives you a stamina boost, helping you get through those boring classes.

Chocolate?

Well… dark chocolate, to be more precise. Eating dark chocolate (in moderation) allows more blood flow to the brain and makes you feel more energized, says  Rodale’s Organic Life. It might be a good idea to bring your peers some dark chocolate for Easter.

(By Daniel Varela)

Fish are Food, Not Friends: Benefits of Eating Fresh Seafood

I have always enjoyed seafood. Whether it’s lobster from Maine or bass from the fresh water lakes, I will eat any type of fish. Recently, I’ve learned the amazing health benefits from seafood.

Seafood is great for your heart. It’s high in omega 3 and low in saturated fats. This protects against heart disease and lowers the cholesterol level in the blood. Fish also contains high levels of Vitamin D, which helps slow down cardiac rhythm and blood pressure. Studies show that if one increases their fish conception every week, then their chance of heart disease can decrease by half.

Seafood also can help joint pains. Studies have shown that eating fish on a regular basis can decrease pain from arthritis. There is also a link between Omega-3 and osteoarthritis, showing that seafood could help prevent this disease.

Fish also helps improve eyesight. Studies show that Omega-3 can help protect people’s eyes with AMD. This disease caused retina deterioration which can negatively effect eyesight. It also contains Vitamin A, which helps improve night vision.

Lastly, seafood is great for your skin. Omega-3 helps protect the skin from UV damage from the sun. It also contains proteins that make the skin stay firm.

So what are you waiting for? Go put down the computer and go eat some seafood.

Check out this site for twelve easy fish taco recipes. Tacos are an easy and delicious way to get the healthy benefits out of seafood!

Asian Fusion Noodle Bowl

Over the weekend I shopped at Sanwa Farmers Market. Using the produce I purchased there, today I made a vegetable noodle stir-fry for dinner. This dish is simple, quick and can be made with whatever produce you have on hand. Let’s begin!

Grab your ingredients.

*Note: All measurements are approximate.

Sauce:

2T Sriracha

2T honey

½ cup soy sauce

1/4 cup teriyaki sauce

3T oyster sauce

Main dish:

2T oil

1 package pasta (I used spaghetti)

4 carrots, peeled and cut (to preference)

1 broccoli crown, cut

1 can of baby corn, drained

½ large onion, diced

2 cups snow peas

3 heads of baby bok choy

In a medium pot, cook the pasta according to the package directions. Drain and set aside.

While waiting for the water to boil, prep the vegetables. The carrots take the longest to cook, so steam them first. This can be done on stovetop or in the microwave. I didn’t feel like waiting for the stove to heat so I used the microwave method. Place the cut carrots in a shallow bowl with a little water and set microwave for 1-2 minutes. Make sure they still have some crunch left.

Heat the oil in a large pan over medium-high heat. I used a wok.

Once the oil is heated add the carrots, onions and baby corn. Cook for about 5 minutes.

 

Add the broccoli and cook until it starts to turn a bright green.

Now add the rest of the vegetables. *Add leafy greens last because they cook the fastest.

 

 

 

In a separate bowl, whisk together the sauce ingredients. Set aside.

Once the vegetables are finished cooking, set the temperature to low. Add the noodles to the pan. Mixing together. Add the sauce and stir well.

Serve the stir-fry in a bowl (or plate) with chopsticks (or fork).

Enjoy!

Dine On A Dime

My family of four has one income, it is important to make every paycheck stretch. Every Sunday we do our weekly grocery shopping at Sanwa Farmers Market, 2621 E Hillsborough Ave. Sanwa sells in bulk, so it is able to offer items at low prices. There you can find the best produce section around, which is perfect for vegetarians and clean eaters. There is also a large variety of meats for meat-lovers. With its low prices it is hard to leave Sanwa empty handed, no matter what your food orientation is.

One budgeting tip that I find extremely useful is meal planning. I make a list of what we are going to have for dinner each night until the next paycheck and I shop accordingly.

This week’s meals:

Sunday – Salt and pepper tofu

Monday – Kimchee veggie burgers

Tuesday – Stuffed poblanos with beans and rice

Wednesday – Vegetable/noodle stir-fry

Thursday – Zucchini spaghetti

Friday – Vegan chilidogs

Saturday – Vegan beef bao with broccoli

For breakfast we usually have waffles and eggs. For lunch and snacks we stick to fresh fruits and veggies. I also planned to home make frozen pops for sweet treats.

Unfortunately they were out of strawberries, too bad because I love them so much. 😦

 Apples are a new favorite snack of mine, $1.49 per pound.

We can never have enough onions, $0.89 per pound. YUM!

Carrots – $0.99 per package.

Tomatoes on the vine – $1.99 per pound.

 Peppers – $0.99 per pound. Cabbage – $0.59 per pound.

Bananas – $0.59 per pound.

 I ended up spending $116, which is amazing since it will feed four people three meals a day. That’s less than $2 per meal, per person. That’s a big money saver! With all the money I saved I was able to purchase Brie (my favorite cheese). 😁

 

Peanut Butter and… Sandwiches.

(photo: Denise Krebs)

Stop me if you’ve heard this before: It’s the week of the midterms and you have classes to study for, papers to write, and coffee to slowly and surely get addicted to as you attempt to complete both in a timely fashion. You want to eat something quick, but you can’t afford to take too much time out of the night to make something.

You can make yourself a quick peanut butter and jelly sandwich to go along with your 7th cup of coffee, but if you’re anything like me, you’ve gotten sick of this rather vanilla sandwich and peanut butter on its own has lost its bite. Here are a few things you can add besides jelly that can add to help lift it from being bland.

Honey

Now this might just seem like another kind of jelly but the taste is rather refreshing and you can be a little creative with the honey you plan on adding (orange blossom, clover, raw).

Bananas

For an even healthier approach, you can dice up a nice and ripe banana and add it to that sandwich. The bananas will also help prevent you from getting a cramp anytime soon so you can keep typing away at that essay.

Bacon

Well, it’s time to venture off into left field. I know some of you are thinking that this is the typical “guy that won’t stop singing the praises of bacon”, and I admit that I had my share reservations on this combo too. But it’s an intriguing, sweet and savory option, even if it does require a little more effort than the previous two. Try it if you’re ever curious.

Granola Bars!

(Photo: Wishesndishes.com)

Everyone has had those days growing up when you didn’t have time for breakfast and mom said, “grab a granola bar so you have something in your stomach.”  Now that we’re in college, does anyone still do that?  Granola bars have some important health benefits that may help you get through your day.

(via stickygooeycreamychewy.com)

According to organicfacts.net, granola has the “ability to lower cholesterol, regulate digestion, aid in weight loss attempts, improve your heart health, increase energy, prevent anemia and promote proper organ function”.  Besides all of these important bodily benefits, granola bars make your day easier by simply keeping you from being hungry.

Research conducted by 30 Hour Famine found that “Hunger delays development on the cognitive, social and emotional level”. The research also found that “Hunger and stress affect the functioning of the brain that determines decision making”.

Another great aspect of granola bars is that they are cheap and make greater shelf-sitters (meaning they take forever to expire).  Granola bars are also easy to make and can be a lot of fun.  The ingredients can be bought in bulk and many bars can be produced at once.

So the next time you’re in a rush to get to class or work, consider grabbing that granola bar!

How to Avoid Being Unhealthy Around the Holidays (Or Spring Break)

(photo: jBiz)

It’s the most wonderful time of the year and Spring Break is upon us at last!

I love yule tide carols sung by a choir just as much as the next person, but as a college student, this week holds a special place in my heart. Don’t let a whole semester spent at the gym and eating bowls of lettuce to get that spring break bod go to waste: be smart with these few simple steps to look and feel your best the entire week!

STEP 1: This is a marathon—not a sprint

We get it, you’ve been waiting all semester to let loose and have fun, and you don’t want to think about that daunting D- for a week, but pace yourself. Don’t go crazy within the first few days. There will be plenty of overpriced tropical restaurants to indulge in and an endless cruise buffet is not to be taken advantage of. Try to not overeat that way you do not miss out on the adventures—and treats—that the next day has in store!

STEP 2: Choose your battles

Save your calories for foods that you otherwise wouldn’t eat, like a chef specialty or (if you’re over 21) a signature margarita. Don’t munch on candy bars and potato chips while you’re at the pool because you won’t be filled up and will look bloated in your bikini.

STEP 3: Stay active

Fitness and food go hand in hand when it comes to feeling and looking your best. Try to participate in a yoga or Zumba class on your cruise or take time to go for a jog in the morning. Don’t forget to stay hydrated and to drink plenty of water!

Three Key Tips for Clean Eating

(photo: notyourstandard)

As college students, it’s difficult to balance all of our responsibilities and priorities. So when it comes to making decisions about what we should eat, it can be a little challenging to eat clean and healthy. If we start establishing good eating patterns during college, it’s bound to last us a lifetime.

Tip 1: Stock up on healthy foods

When you purchase healthier items rather than high-calorie snacks, it gives you the opportunity to make that better food choice. Try purchasing long shelf life items like nuts, seeds, rice cakes or multi-grain crackers. Fruits and vegetables are good options as well, but remember that they only last you for a few weeks.

Tip 2: Establish a meal routine

As time goes on and you get to know what works for you, you can learn to customize a food plan to your personal preference. It is very important to have a well-balanced breakfast, lunch and dinner. Also, don’t forget to snack during the day because this allows your body to be reenergized.

Tip 3: Drink water

It’s important that our body maximizes its effectiveness, especially during exam days. Without water our bodies would become dehydrated and we wouldn’t be able to function as well. Try drinking a glass a water with every meal and snack. Always have a bottle of water with you because it’ll be easier for you to make your water consumption goal. Drinking large amounts of water also makes you feel more full, which leads to less food cravings.

With all the stress college brings, we need to give our bodies all the resourceful energy that it needs. Clean, nutritious foods help our bodies and brain work at their best.

Leave a comment below if you have any other tips on making our food choices cleaner and better!