Healthy Snacks for Studying
Want to ace your next exam? What you eat could help in your pursuit of that coveted A.
Certain foods improve your energy levels, sleep quality, immune system, cognition and memory. The following five foods have been specially selected with a student’s needs in mind (namely low price and easy access).
Whole grain boosts your brain
Whole grain or whole wheat toast, bagels, pita bread and muffins are all great snacks to give you that burst of energy you need to study for that Chem test.
Why? Whole wheat and whole grains are made out of complex carbohydrates. According to Purdue University Calumet, “The brain primarily uses carbohydrates as an energy source.”
So what this means is that the more whole grains you eat, the more power your brain has to study those pesky dates for history class.
An apple a day keeps the bad grade away
Of course, apples are not the only fruit that will help save your grade. Any fruit or vegetable is beneficial.
According to the Center for Disease Control, “Fruits and vegetables are a natural source of energy and are one of the best eat-on-the-go foods.”
Fresh, in-season produce is the best, because it contains the most nutritious vitamins. However, according to Health Educator Stephanie Atella, MPH, CHES of Loyola University’s Wellness Center, “canned, dried or frozen will work too.” She also suggests avoiding foods with added sugar or high fructose corn syrup.
Fruit can also boost your memory and concentration, because it contains the healthy, natural sugar called glucose. According to WebMD, “That’s why a glass of something sweet to drink can offer a short-term boost to memory, thinking processes, and mental ability.”
Yogurt is yummy and keeps you fuller longer
But make sure you reach for yogurt brands that contain protein. Foods rich in protein keep your belly from growling constantly, so you have more time to study instead of running to raid the fridge all the time.
Best of all, yogurt is a quick and easy snack to eat during a study session or on the way to an important test.
Tired of just plain old yogurt? “You can also pair it with fruits or veggies to make a smoothie,” says Atella. All you need is a blender.
Nuts and peanut butter contain healthy fats your body needs
Your brain runs on glucose, which is a type of sugar. Your body uses the food you eat to make the glucose your brain craves.
According to an article in the Globe and Mail, glucose “enhances the production of acetylcholine, a neurotransmitter that allows neurons to transmit memory messages.” Basically, the more glucose you have, the faster your brain works and the more easily it commits information to memory.
Nuts, such as almonds, pistachios, etc. and peanut butter are low-glycemic foods (foods that do not drastically alter your blood sugar level) that keep the levels of glucose steady in your brain. This prevents you from feeling that all too familiar afternoon slump.
Furthermore, according to nutritionist Lindsey Harrigan, RD, LDN of the Loyola Wellness Center, nuts such as almonds and walnuts “contain omega-3 fatty acid, which plays a role in brain function.” Such functions include improve your rate of learning, your memory, and warding against mental illness like depression.
So what this means is that nuts keep your brain, especially your memory, in top shape. They are also one of the easiest snacks to carry around and store. Eat a handful during your next afternoon study session to keep your brain performing at its best.
Caffeine enhances your alertness and concentration
Feeling guilty about your third or fourth cup of coffee? Don’t, at least not if you want to improve your alertness and ability to concentrate, which are crucial for studying. Caffeine “can energize and help you focus and concentrate,” according to WebMD.
However, there can be too much of a good thing. Take in too much, and caffeine can make you feel anxious and jittery. According to the Mayo Clinic, most people are fine with “200 to 300 milligrams (mg), or about two to four cups of brewed coffee a day.” Some people are more sensitive to caffeine than usual so if you increase your amount, do so slowly.
The take home lesson? Your brain needs healthy food to perform at its best.
Says Atella, “A healthy diet can be one of the best secret weapons you have to perform well in school and outside of school, to maintain your wellness, and equip your body with the ability to fight illness.”
If you would like even more suggestions for healthy studying snacks, watch this short video.
Certain foods improve your energy levels, sleep quality, immune system, cognition and memory. The following five foods have been specially selected with a student’s needs in mind (namely low price and easy access).
Whole grain boosts your brain
Whole grain or whole wheat toast, bagels, pita bread and muffins are all great snacks to give you that burst of energy you need to study for that Chem test.
Why? Whole wheat and whole grains are made out of complex carbohydrates. According to Purdue University Calumet, “The brain primarily uses carbohydrates as an energy source.”
So what this means is that the more whole grains you eat, the more power your brain has to study those pesky dates for history class.
An apple a day keeps the bad grade away
Of course, apples are not the only fruit that will help save your grade. Any fruit or vegetable is beneficial.
According to the Center for Disease Control, “Fruits and vegetables are a natural source of energy and are one of the best eat-on-the-go foods.”
Fresh, in-season produce is the best, because it contains the most nutritious vitamins. However, according to Health Educator Stephanie Atella, MPH, CHES of Loyola University’s Wellness Center, “canned, dried or frozen will work too.” She also suggests avoiding foods with added sugar or high fructose corn syrup.
Fruit can also boost your memory and concentration, because it contains the healthy, natural sugar called glucose. According to WebMD, “That’s why a glass of something sweet to drink can offer a short-term boost to memory, thinking processes, and mental ability.”
Yogurt is yummy and keeps you fuller longer
But make sure you reach for yogurt brands that contain protein. Foods rich in protein keep your belly from growling constantly, so you have more time to study instead of running to raid the fridge all the time.
Best of all, yogurt is a quick and easy snack to eat during a study session or on the way to an important test.
Tired of just plain old yogurt? “You can also pair it with fruits or veggies to make a smoothie,” says Atella. All you need is a blender.
Nuts and peanut butter contain healthy fats your body needs
Your brain runs on glucose, which is a type of sugar. Your body uses the food you eat to make the glucose your brain craves.
According to an article in the Globe and Mail, glucose “enhances the production of acetylcholine, a neurotransmitter that allows neurons to transmit memory messages.” Basically, the more glucose you have, the faster your brain works and the more easily it commits information to memory.
Nuts, such as almonds, pistachios, etc. and peanut butter are low-glycemic foods (foods that do not drastically alter your blood sugar level) that keep the levels of glucose steady in your brain. This prevents you from feeling that all too familiar afternoon slump.
Furthermore, according to nutritionist Lindsey Harrigan, RD, LDN of the Loyola Wellness Center, nuts such as almonds and walnuts “contain omega-3 fatty acid, which plays a role in brain function.” Such functions include improve your rate of learning, your memory, and warding against mental illness like depression.
So what this means is that nuts keep your brain, especially your memory, in top shape. They are also one of the easiest snacks to carry around and store. Eat a handful during your next afternoon study session to keep your brain performing at its best.
Caffeine enhances your alertness and concentration
Feeling guilty about your third or fourth cup of coffee? Don’t, at least not if you want to improve your alertness and ability to concentrate, which are crucial for studying. Caffeine “can energize and help you focus and concentrate,” according to WebMD.
However, there can be too much of a good thing. Take in too much, and caffeine can make you feel anxious and jittery. According to the Mayo Clinic, most people are fine with “200 to 300 milligrams (mg), or about two to four cups of brewed coffee a day.” Some people are more sensitive to caffeine than usual so if you increase your amount, do so slowly.
The take home lesson? Your brain needs healthy food to perform at its best.
Says Atella, “A healthy diet can be one of the best secret weapons you have to perform well in school and outside of school, to maintain your wellness, and equip your body with the ability to fight illness.”
If you would like even more suggestions for healthy studying snacks, watch this short video.
Season 8 Biggest Loser Finalist speaks to Loyola studentsAmanda (left) with a Loyola student
Loyola University, Chicago, IL – On Friday night, Biggest Loser contestant and finalist
Amanda Arlauskas spoke to Loyola students about her experiences on the show and
how best to maintain a healthy lifestyle. Arlauskas stated that she hopes to
motivate and inspire people to go after their dreams, citing her accomplishments
on NBC’s hit reality show as proof that if you do the hard work you can achieve
your goals.
The event took place Friday, February 25th in Bremner Lounge in Centennial Forum Student Union on Loyola’s Lake Shore campus. Arlauskas began by showing clips of herself on The Biggest Loser during Season 8 on a large projection screen positioned behind the podium where she spoke. She then launched into a description of what life was like living on the ranch. Arlauskas described how she and her fellow contestants were completely cut off from the outside world during their stay. When Michael Jackson died, none of the contestants heard about it, said Arlauskas. Arlauskas continued by talking about her childhood and how she got to be 270 pounds, which was her heaviest weight. Her motivation to join the show was so she could feel sexy and fit into skinny jeans, but she wanted to lose the weight due to health reasons too. But starting the weight loss journey was tough. “It’s that first step that’s the hardest to take,” said Arlauskas, referring to her weight loss journey on the show. Nevertheless, Arlauskas did take that step. She lost a total of 107 pounds, the majority of which were shed on the ranch. Her experience on the ranch was not just about losing pounds though. Arlauskas described the fierce competitive nature of the show. Arlauskas said that she sometimes wondered if her fellow contestants were trying to sabotage her progress. For instance, she was afraid of people deliberately putting extra salt into her food. Despite the intense competition and exercise regimens, Arlauskas managed to earn a spot in the final three, though she lost to contestant Danny Cahill. Arlauskas finished by reading a poem, which she said inspires her every time she looks at it. Then she opened the floor up to questions and comments from the audience. Arlauskas spoke one-on-one with several audience members and allowed them to take photos with her. When asked what she thought about the event, one Loyola student said she loved it. “I think she’s really inspiring, because of what she’s done,” said Märit Lidvall, a junior at Loyola, referring to Arlauskas. “They’re working out for 8 hours a day on the first day and eating only 800 to 1,000 calories. That’s crazy. If people would do 10% of what they do, they would have great results.” | How to Save the Most Money When Shopping OnlineAmazon.com's Today's Deals page.
In the age of the Internet, more people are shopping online: in the first quarter of 2010, online sales were up 14% from the same quarter in 2009. Increase in sales at physical stores was only 3.4% in comparison (Online Marketing Trends). Shopping online offers several unique ways in which to save money. In fact, going online to shop can be much cheaper than shopping in a physical store. Here's how:
GET FREE SHIPPING Several online stores offer the option of free shipping on certain items. On Amazon.com, for example, media items such as books, CDs, movies and more all qualify for free shipping. Free shipping typically takes longer than regular shipping, but the wait is worth it if you want to save some money while shopping from the comfort of your home. In order to get free shipping, you typically must select the option yourself when checking out at an online store. Pay attention to the shipping preferences section when you check out. RECEIVE SPECIAL OFFERS THROUGH EMAIL Many online retailers offer email newsletters that contain special discounts and coupons. This is a quick and easy way to save some money when shopping online. Usually, you will be given the option to sign up for a newsletter like this when you make a purchase at an online store. Simply check the appropriate box. LOOK FOR ONLINE-ONLY SALES AND DEALS Another great way to save money is checking often for online-only sales and deals. The photo above depicts the Today's Deals page of Amazon.com, which lists special sales and discounts on certain items. Amazon isn't the only website to offer online-only sales. Check your favorite online retailer's website regularly to catch the latest sales, which are especially prevalent during the holiday season. ENROLL IN A REWARDS PROGRAM Rewards programs are not limited to online shopping, but they are included here, because they are another great way to save cash. Rewards programs typically come in paid and free varieties. Paid programs are usually only worthwhile for stores you visit very frequently. Otherwise, the free option is the best deal, garnering you a 10% or so discount every time you make a purchase. Don't know how to sign up for a rewards program at your favorite retailer? Check out the video below to see how it can be done at barnesandnoble.com. The process is quite similar for most online retailers. GET COUPONS ONLINE Finally, go to websites such as groupon.com to receive coupons for a variety of different products and activities tailored to your location, including items that can be purchased online. |