Students blog

Picking out all the shortcomings in our diet is the easy part- figuring out how to make up for these shortcomings is a lot harder. “I should be eating more veggies, but I don’t have the time to prepare them; I should be drinking more water, but the taste is so boring compared to juice; I would cook more, but I don’t know what to make” are all common excuses students make when it comes to dining in college. Now that we have covered some of the nutritional deficiencies in college students and the most common micronutrient sources- how do we actually implement these foods into our diet? 

While I experimented in the kitchen growing up, most of my meals were not as appetizing as the ones I idolized on cooking shows. During my time in college, I have had more time to refine my cooking skills and build a modest collection of go-to recipes. Here are a few of my favorite recipes and quick meals that can help add back missing micronutrients to the everyday college student’s diet.

As an Environmental Science student who cares about our planet, I believe small actions can make for big change. For many students, adopting a more sustainable lifestyle through the hustle and bustle of college can seem like a daunting task, but it doesn't have to be. Living a more sustainable lifestyle can be easy and benefits not only the planet but also your wallet! Saving the planet is a collective endeavor; all I can do is share my tips and wisdom on the matter. Just remember, it's not about perfection; it's about effort and mindset.

Tip #1: Unplug Electronics When Not in Use

A majority of things that have to be plugged in continue to use energy even when they are turned off or not in use. Things like phone chargers, computer cords, coffee makers, lamps, irons, and so many more drain your energy like a vampire. According to Duke Energy, vampire energy from these items can account for almost 20% of your monthly electricity bill. Taking just 5 minutes to unplug can save on energy, reduce your carbon footprint, and save money. 

Tip #2: Buy Less

Everything you buy has a carbon footprint, from the resources it took to grow or mine, to the energy and greenhouse gasses associated with its production, and to its life after you have finished using it. Our society has, unfortunately, normalized overconsumption. One thing that has helped me with impulse purchases is asking myself a series of questions:

• “Do I really need this item?
• “Will I use this thing more than once?” 
• “If I wait 30 days, will I still want to buy this thing”
• “When I am done with this, will I be able to repurpose it or dispose of it responsibly?”

Use up what you have before you purchase more. Will saying no to buying another perfume for your 20+ collection really make or break you? This does not mean you cannot buy things for yourself, but make sure that when you do, you do it like an intelligent consumer to help out the planet.

Tip #3: Buy Second Hand and Re-Wear Your Clothes

Grab a friend and hit up a thrift store for most of your clothing needs. A good 3/4ths of my wardrobe are things I got at thrift stores, garage sales, or hand-me-downs. It’s significantly cheaper than retail and forces you to be more creative with what you wear. Make sure you buy clothes you will wear more than once and can see yourself styling in different ways. Famous fashion designer Patrick Grant has said that we have enough clothing on the planet right now to clothe the next 6 generations of the human race. Stop feeding the dumpster fire that is the Fast Fashion industry. Be kinder to the planet and give an existing garment a new life. 

Tip #4: (For Anyone Who Menstruates) Invest in Period Underwear and Menstrual Cups 

Regular pads and tampons create a lot of waste, are wrapped in single-use plastics, and are often uncomfortable. I used to spend about $20 on these products each month, adding up to $240 a year. But now there are new options that are both better for the environment and more affordable over time. Period underwear is washable, reusable underwear that is designed to replace pads and tampons or be worn with tampons and menstrual cups for extra protection. A $20 pair of period panties are infinitely washable, comfortable, come in different flow capacities and last years. For menstrual cups, I recommend a Flex Cup because they are easier to use. A $40 medical-grade silicone menstrual cup is reusable for multiple years, washable, holds heavier flows, can be worn in pools, contains no additives, and can be safely left in longer than tampons. Cups come with a learning curve, but they're fantastic once you get the hang of them. By investing in these items, I've cut my menstrual expenses by 75% and create minimal period waste!

Tip #5: Use Reusable Bags 

If you're anything like me, you probably already have a few bags lying around that you got from freebies at school, events you attended, or an item you bought online. You most likely don't need to go out and buy these bags. I started using reusable bags when I grocery shop, and it truly makes you realize how many unnecessary plastic bags you were accumulating. I keep my reusable bags in my car, so I'm less likely to forget when I'm about to walk in. Bonus points if you own a giant Ikea bag; they are the best for hauling all your groceries in one go.  

Tip #6: Switch to Reusable Cups and Tupperware 

Hate to break it to you, but the hydro flasks VSCO girlies were onto something. My hydro flask has become my emotional support water bottle and keeps me hydrated throughout the day. When I go to sit-down restaurants, I usually order water, and I just pour the water I end up not drinking into my flask for later! Places like Starbucks will allow you to use your own personal cup as long as it’s clean, and you get a 10-cent discount! Ditch the single-use paper and plastic cups for good. I love to use my collapsible silicone Stojo cup for all my tea and coffee needs. One time the barista loved my reusable cup so much they gave me the drink for free! Cups like this will motivate you to make your drink of choice at home, saving some cash. Get caffeinated for that all-nighter while going green! 

Tip #7: Switch to Beeswax Wrap instead of Plastic Wrap or Foil

Beeswax wraps are a reusable, sustainable alternative to plastic or foil wraps. They keep your food fresh for a long time, create tight seals, are washable, and come in a variety of cute patterns. I recommend buying these from small businesses or making them yourself. I made my own beeswax wraps a few months ago, and they've worked so well I don't use other things to wrap my food. They come in different sizes; I use the small ones for wrapping items like lemons and the big ones for making snack packs or sealing a large plate/pan of food in the fridge. There are so many videos on the internet that you can reference to learn how to use and maintain them!

Tip #8: Drive Less, Carpool, and Use Public Transportation

For anyone who lives on a college campus, overpriced nightmare parking is a tale as old as time. An easy way to avoid this is by switching to a bus or train to get you places. Most universities offer free transportation around campus and have great shuttle systems. If you live in a big city, there is often a metro system that can get you to so many places. I personally try to commute to school on the metro at least once a week instead of driving. If you have friends on your route to school, go together and have the carpool karaoke of your dreams! Gen Z has a habit of “driving to clear our minds” when all it does is burn through gas. Try to limit the times you drive for “fun”; your gas budget and the planet will thank you. 

You cannot do all the good that the world needs, but the world needs all the good you can do. Try something new today and tell a friend or two. Mother nature appreciates you for it.

Do you have a compelling story or student success tips you’d like to see published on the Pearson Students blog?  If you are a college student and interested in writing for us – click here to pitch your idea and get started! 

April 15th is World Art Day! Whether it be paintings, music, dance, or something other, we can agree that art is all around us in our day-to-day lives. We may be surrounded by it, but many overlook ways that they can use art to better their own lives!

Discover Something New

A wonderful thing about art in all forms is that it is constantly changing and evolving, meaning that there is always something new and interesting to see. Look for art within your own community! Whether it be a school art show, a concert in a coffee shop, a local dance recital, or a small sticker store run by a classmate, there is so much art to be discovered.

Use Art to Bond with Others

It’s always fun to hang out with friends but incorporating a creative activity can add to the fun. Bring some cheap canvas and paint sets for a new and easy way for friends to bond. There’s no need to be the next Picasso or Bob Ross. Simply having fun and creating something new is good enough! This idea of creating something with a friend can extend even further to things like cupcake or cookie decorating, jewelry making, or even making up a song with random lyrics!

Better Your Community with Art

Whether it be a new artist or one that’s been around forever, supporting art in your community can strengthen community bonds and even benefit your community financially! Shopping small and supporting local artists helps not only their financial freedom, but also their artistic freedom. Going to see a local community theatre’s production can help them put on future shows. Hey, maybe checking out that local startup band can land you the right to say that you knew them before they were famous!

Art Can Better What’s Most Important: YOU!

We all know it’s sometimes easy to overlook how important it is to take care of yourself. Luckily, there are forms of art that can benefit you, as well! Dancing is an incredible form of exercise, keeping your brain and body healthy and happy. It doesn’t need to be professional dancing in the slightest. Something as simple as dancing to yourself in the mirror in the morning with your favorite song playing can release those feel-good endorphins! Yoga and meditation are accessible ways to calm yourself down through art and can even benefit your sleep health!

Art surrounds us, and it isn't going away anytime soon. So, embrace it and use art to better your life and the lives of those around you!

Do you have a compelling story or student success tips you’d like to see published on the Pearson Students blog?  If you are a college student and interested in writing for us – click here to pitch your idea and get started! 

Pizza, the only word that will never offend, hurt, or discriminate against someone. When you ask a child what their favorite food is, a majority will answer ‘pizza’! It is the world’s most popular food, and for good reason. There are so many different types of pizza and different ways of eating it. You can dine in with a fork and knife, you can fold like a hotdog, eat the crust first, or just eat from top to bottom. These delicious Italian delicacies are created in so many ways: Detroit style, Chicago deep dish, Sicilian, grandma, rectangular, and the best of them all…New York thin crust. Let’s take a look at all the varieties and think of the impact pizza has had on our society.

Pizza In Our World

Our society is fixated on social media and entertainment. Pizza has been prevalent in all types of media. Beloved characters such as the teenage mutant ninja turtles and SpongeBob SquarePants have had pizza be a main factor in their episodes. You can hardly watch 1 hour of television without seeing multiple pizza commercials – Dominoes, Papa Johns, and of course, ‘no one out-pizzas The Hut!” It is all around us.

Pizza is a highly profitable business. All it takes is some dough, mozzarella cheese, and some tomato sauce and you will have a great pizza. There can be so many different twists on pizza, too. Countries such as India use a naan bread and ketchup instead of regular dough and tomato sauce. Different cultures and societies have their impacts on how they eat their pizza; New York is a gleaming example. People in New York are always in a hurry, so the thin crust pizza is something you can eat on the go without any hassle or mess. New York pizza is often quick, easy, and cheap. Some slices go for only $1, keeping the whole neighborhood fed.

Perfect For Any Event

Pizza is a great way to feed a crowd. It’s a common staple not only at college student gatherings, but also kids’ birthday parties, baby showers, bachelor parties, the list goes on. Establishments such as Chuck E. Cheese use pizza to entice children to have their parties there. It is the perfect food for any gathering.

As Michael Scott from the famous sitcom “The Office” once said, “Pizza…the great equalizer.” Michael understood that pizza brings everyone together; it is a food that anyone can enjoy. He said this because he wanted to bring his workers together, the sales representatives, the warehouse workers, and even the pizza delivery guy. It’s a food that excites nearly everyone - nothing beats that combo of dough, cheese, and tomatoes.

The Global Fascination

It’s no surprise that each year, more than 5 BILLION pizzas are sold worldwide, with 3 BILLION coming out of the United States. The U.S has so many different versions which make them unique. There are no rules in eating pizza, you can follow Burger King's motto and “Have it your way”. The flexibility of pizza is what makes it so great and profitable. Eat it with barbecue sauce, ketchup, Wisconsin cheese, it does not matter.

No matter how you slice it, just remember to appreciate this global phenomenon, “the great equalizer.”

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This year the first day of spring falls on March 20th, 2023. This is right in the middle of my spring semester so I will have to be intentional about celebrating spring this year. There are a bunch of things that all of us as college students can do to celebrate the new season of spring on campus.

Spring Cleaning

Spring is about renewal, starting fresh. I like to start this season by really cleaning out my desk, drawers, closet, and under my bed. Not only do I get rid of things, but I deep clean the area to make sure not too much dust and dirt are building up. This is also a good time to put away your dark winter clothes and keep some lighter layers on hand. Having just a few key pieces and plenty of neutrals is sure to give you a spring capsule wardrobe that looks fun and colorful in any combination.

Get Your Greens

It is proven that green is a calming color and that plants increase levels of happiness. Whether it’s a flower, some succulents, or herbs, go get some plants to spruce up your living space. They help make fresh oxygen for us to breathe which helps us perform optimally.

Put Color in Your Life

Color is so fun and can brighten up your mood when you look at it. Paint your room a different color or just an accent wall. If you are in a dorm, then paint new colorful art. I like to get a huge canvas, plash some fun pastels on it, and then write a nice quote that speaks to me. This is also a fun time to put in more seasonal décor.

SMILE

The weather is more temperate, the flowers are blooming, the colors are bright, there are many reasons to smile. The more positivity you start showing to others, the more positivity you will receive. It also exercises your facial muscles and keeps you looking youthful. Improve your mood and those around you. Mother Teresa often said, “Every time you smile at someone, it is an action of love, a gift to that person, a beautiful thing.” Smiles are free! Shine them to others.

Try New Things and Start New Habits

Spring is like a second chance at any New Year’s resolutions you set. Review your goals - what haven’t you done so well on? What is a priority for right now? Make your goals specific and get started with one new habit at a time. Make a game plan by writing out how you want to achieve these goals every day, week, and month. Before you know it, it will almost be summer, and you will have these habits in the bag.

I love spring with all the flowers, fun weather, and pretty colors. I often make fun memories with my friends at this time of year even if it is in the thick of exams. Take time to literally stop and smell the roses this spring and celebrate this gorgeous season and what it may have in store for you!

Do you have a compelling story or student success tips you’d like to see published on the Pearson Students blog?  If you are a college student and interested in writing for us – click here to pitch your idea and get started! 

We’ve all been there. It’s been a long day. You’re tired from long classes, after school activities, or even a night out with friends. All you want is to curl up in bed and get some much-needed sleep. You try to relax in bed and slip into a sweet dream... but you can’t. At 12AM, you’re tossing and turning. At 1AM, you're staring at a wall. Before you know it, it’s early morning and you wake up feeling even more sluggish than before you went to bed.

Managing sleep health isn’t easy. As a diagnosed insomniac, I know that more than anyone. However, I also know that there are plenty of tips that can help us students finally get some shuteye!

Try Out Some Sleep-Aiding Tools

New and improved sleep focused technology is constantly being created. A staple for many sleep-deprived students is the usage of a weighted blanket or a weighted stuffed animal. Studies have shown that having a weighted object on your body can have a calming effect which can then help you feel relaxed enough to catch some “Z” s! There are also products that are infused with lavender, which is a scent that has a natural relaxing effect on the body. Trying out a lavender scented lotion or pillow spray can quickly lull you into sleep!

Relax With Some Warm Lighting

A soft warm and yellowish glow may sometimes help you fall asleep better than complete darkness! If your room doesn’t have warm lighting already, installing some “fairy lights” with a warm glow is an option.

Change Your Phone Settings!

The phrase, “Well, maybe you’d sleep better if you got off your phone!” has been overused by parents, teachers, and others for the longest time. While it is important to not be attached to your phone all night, there are settings within your phone that can help your sleep health! You can silence your notifications and most phones have sleep or night related settings. These settings can be applied so that during certain hours of the night, your phone’s display will increase its color warmness so that it’s easier on your eyes. I recommend giving this a shot!

Take Time to Unwind Nightly

There are so many ways to relax before going to sleep, and a set routine can remind your body that it is time to close your eyes and count some sheep. Something as simple as brushing your teeth and washing your face before bed can be beneficial. A deep breathing or beginner yoga routine can also relax your mind as well as your body!

Sleep health isn't something to take lightly. Healthy sleep patterns can play a huge effect on your mood as well as your academic performance. Try out a few tips and see if they help you get a good night’s rest!

Do you have a compelling story or student success tips you’d like to see published on the Pearson Students blog?  If you are a college student and interested in writing for us – click here to pitch your idea and get started! 

When you think of essential items for students to bring to college, what do you think of? Most of the time, items like beds, notebooks, laptops, and water bottles come to mind. But one overlooked necessity for everyone are snacks. See, snacks are amazing because they not only taste great, are inexpensive, and can be the occasional meal substitute (don't quote me!), but they're also shareable with friends! Yet, I was pretty surprised when the snacks I brought from home – the same ones I loved growing up – were unfamiliar to my friends. They were seen as strange and exotic, and my friends were hesitant to give them a try.

Here are three of my favorite snacks. Hopefully after reading this, you will be encouraged to try them out and make these Asian staples a staple on your desk!

Hello Panda

The first snack, “Hello Panda”, is one introduced to many kids! This tasty, bite-sized snack comes in multiple flavors: strawberry, vanilla, chocolate, and caramel. As you open the small-sized package, you’ll see that each cracker has one of the 32 sport Panda Prints – making it the perfect snack to pack in the lunchbox or have as a late-night snack!

Pocky

The second, “Pocky”, is an interesting snack to say the least. Though they do have classic flavors, such as chocolate, strawberry, hazelnut (my favorite!), they also experiment with other unconventional flavors, such as fish roe, picnic, and others. Perhaps the most compelling reason why you should try Pocky – aside from how tasty it is – is the slogan: “Pocky; Share Happiness!”

Garlic Shrimp Chips

But if you had to only try one snack, Calbee’s “Garlic Shrimp Chips” is the one. Though the sound of “shrimp chips” may put off some individuals, the strong flavor of garlic enhances the addictiveness of these chips. Believe me when I tell you – once you open this bag and eat one, you’ll never be able to put it down!

These snacks are special to my childhood and let me bring a little bit of ‘home’ with me at school. I am glad I can share them with my friends, even though they may make faces at first and hesitate to try them. Once they do – we can enjoy them together!

Do you have a compelling story or student success tips you’d like to see published on the Pearson Students blog?  If you are a college student and interested in writing for us – click here to pitch your idea and get started! 

Starting college is exciting -- and frightening. Between planning my move to school, worrying if I’ll become friends with my roommates, and researching what classes I should take, I never considered what my daily, mundane life as a college student might look like. Once I settled in and all the excitement and nervousness died down, a new feeling quickly replaced them- hunger. I suddenly realized I was truly on my own for everything now, including meals.

As a dietetics student, I felt like I had an advantage. I knew I needed to eat fruits and vegetables often, fiber and protein would help keep me full for long periods of time, and I should limit fast food. But when classes picked up steam and new responsibilities piled up, these sensible doctrines were replaced by: what foods will take the quickest route from the plate to my stomach for the cheapest amount?

Last fall was the first time I realized that my diet may not be ideal for my health. My human nutrition professor assigned a diet and nutrition analysis. Using a nutrition tracker, we were expected to analyze our diet for one day and describe any nutritional deficiencies we had. After completing this assignment, I realized my daily diet had deficiencies in B12, Zinc, Vitamin D, and Calcium.

It turns out that many college-aged students are also deficient in these micronutrients without realizing it. We tend to focus on macronutrients - carbohydrates, proteins, and fats - along with calories, sugar, and salt intake. So it’s easy to overlook micronutrient deficiencies. However, continuing imbalances in micronutrients can also adversely affect your health.

Vitamin B12

Vitamin B12 binds naturally to animal proteins. Some foods, such as plant milks and cereals, can also be artificially fortified to include B12. Through the digestive process, B12 is released from the food’s proteins and repackaged to be absorbed by the small intestine. Once absorbed, B12 is used by the body to help form red blood cells, DNA, brain cells, and nerve cells. It is recommended that college-aged adults consume at least 2.4 micrograms of Vitamin B12 daily. This is equivalent to a small portion of salmon or two cups of yogurt.

People with a B12 deficiency often show signs of fatigue, weakness, or confusion. Deficiencies are most common for people who avoid animal products, such as vegetarians and vegans, and for those who eat a limited diet – but fortification can help prevent them.

Zinc

Another micronutrient commonly found in meat, fish, and poultry is zinc. It can also be obtained from non-animal sources, such as beans, nuts, and whole grains. However, zinc from these sources is not as easily absorbed by the body. Nutrition professionals say these sources have a lower bioavailability of zinc.

Once absorbed, zinc is used to help create DNA, new cells, build proteins, heal wounds, and support immunity as well as many other bodily processes. The recommended daily intake for college-aged adults is between 8 – 11 milligrams. (This is equivalent to four servings of breakfast cereal.)

People with a zinc deficiency often show signs of decreased sense of taste or smell, loss of appetite, lowered immunity, and slower wound healing. Vegetarians, vegans, and alcoholics are most at risk for zinc deficiencies.

Vitamin D and Calcium

Vitamin D and calcium work together to promote bone and tooth health. People with vitamin D and calcium deficiencies are likely to experience bone weakening, muscle cramps, and poor appetite, among other challenges. In addition to assisting with the absorption of calcium, vitamin D also helps immune responses. Calcium also assists in bodily processes such as blood clotting, muscle contracts, heart rate regulation, and nerve functions.

The sun is the most abundant source of vitamin D. However, for students who live in a less sunny state, or spend their days locked away in a campus library, vitamin D can also be derived from fatty fish, fortified orange juice, mushrooms, and egg yolks. People with darker skin tones are also susceptible to vitamin D deficiencies. Higher concentrations of melanin, the substance that promotes skin pigmentation, absorbs some solar UV radiation that would otherwise be used to produce vitamin D. The recommended daily intake for college-aged adults is 15 micrograms per day. This is equivalent to 1 cup of white mushrooms.

Calcium can be found in a variety of sources such as dairy products (and many of their vegan alternatives), leafy greens, beans, and nuts. It is recommended that college-aged adults consume 1,000 milligrams of calcium per day. This is equivalent to 4 cups of fortified soy milk.

Explore more deeply

Not every college-aged student is deficient in these nutrients. Some may have different deficiencies, while others may have none. Only a doctor or certified medical professional can reliably diagnosis a nutritional deficiency. Nonetheless, hopefully this list will give you a better understanding of nutrients that might be missing from your diet, and how diet tracking can help make these discoveries.

Want to learn more about diet tracking? Check out MyDietAnalysis, a powerful tool that helps students log their diet and activity choices and provides detailed nutrition and activity reports to help you practice nutrition analysis.  

Cooking in college presents a variety of challenges. Personally, I struggle the most with finding meals that are cost-effective, fresh, and easy to prepare. Another issue that I have identified with many recipes is that they will call for a super-specific ingredient and then only use a small portion, causing the remainder to sit in the fridge forgotten. Gigi Hadid’s Spicy Vodka Pasta recipe has been my go-to meal in college and has allowed me to solve many of these issues while providing a delicious meal that reminds me of home.

Super Simple Recipe

The recipe only requires 10 ingredients, many of which I find myself already having on hand: olive oil, yellow onion, garlic cloves, tomato paste, heavy cream, vodka, red pepper flakes, salt & pepper, pasta noodles, and parmesan cheese.

You begin by combining ¼ cup olive oil, half of a diced yellow onion, and 2 garlic cloves in a large saucepan. Once the onions are soft add in ¼ cup tomato paste until it appears darker in color. Then add ½ a cup of heavy cream and 1 tablespoon of vodka allowing it to simmer until evaporated. Add in as much or as little red pepper flakes as you desire as well as salt and pepper.

Cook the pasta separately. I prefer rigatoni but trying out a new shell is always a fun way to mix it up! When the pasta is done save ¼ cup of pasta water before draining and add it to the saucepan. Add the pasta into the sauce and stir in 1/4 cup of parmesan cheese. It’s that easy!

Pricing And Meal Planning Tips

All ten of the ingredients total $13.50 or at least that’s what it cost me the last time I made the meal. I am generally able to make one batch of this recipe last me 5 whole meals, equaling $2.70 per meal. This surely isn’t the most nutritious meal but it's fresh and reminds me of the food my mom once cooked for me.

It is easy to prepare only requiring a saucepan, cutting board, knife, strainer, pot, and perhaps some containers for leftovers. While it’s certainly not required, I generally pair the pasta with a form of protein and a vegetable to further balance the meal. Both chicken and Italian sausage are a great addition. To add some greens to the dish I generally prepare either broccoli or brussels sprouts which I season with the same ingredients required for the pasta recipe, including a splash of olive oil, parmesan, and garlic. On occasion, I also add spinach to the sauce which provides a great source of nutrients while not taking away from the decadent sauce.

However, perhaps my favorite part of this meal is its ability to bring people together. Not only has this become a staple in my college home but in my friends’ kitchens as well. After trying my pasta my friends made numerous requests for the recipe so they could prepare it themselves. This perhaps is the best compliment when cooking a meal. In a sea of instant mac n’ cheese and ramen, being able to show my friends how to cook food that reminds us all of home has been the biggest pleasure of all.

Do you have a compelling story or student success tips you’d like to see published on the Pearson Students blog?  If you are a college student and interested in writing for us – click here to pitch your idea and get started!