Fried Rice in a Mug

Cooking Videos, Healthy Eating

Quick and easy dinner!

*Makes 1 Serving

Recipe by:  Campus Dining Student Nutrition Assistants

Ingredients:​

  • Brown rice, single serve container​
  • 1 egg (substitute with 2 oz of tofu for a vegan meal)​
  • ½ c assorted frozen vegetables​
  • 1 Tbsp low sodium soy sauce

Directions:​

  1. Prepare brown rice according to package directions.​
  2. Crack the egg in a large microwave-safe mug.​
  3. Add soy sauce to egg and mix with a fork.​
  4. Pour cooked rice into mug along with the vegetables.​
  5. Stir everything well.​
  6. Microwave the mug on high for 1 minute and stir. Continue microwaving for 10 second increments until egg is fully cooked.​

 

Chilaquiles in a Mug

#HealthyPSU, Cooking Videos, Healthy Eating

Quick delicious protein rich breakfast idea!

*Makes 1 serving

Recipe By: Emily Schoettler, Campus Dining Student Nutrition Assistant

Ingredients:​

  • 1 egg​
  • 1 Tbsp lowfat milk​
  • 1 Tbsp shredded cheese​
  • 6 corn tortilla chips​
  • 1 Tbsp salsa​
  • 1 Tbsp plain greek yogurt​
  • 2 Tbsp guacamole

Directions:​

  1. Crack the egg in a microwave-safe mug.​
  2. Add milk and cheese and mix together with a fork.​
  3. Break 3 tortilla chips into small pieces and add to the egg mixture.​
  4. Microwave the mug on high for 1 minute, followed by 10 second increments until the egg is fully cooked.​
  5. Top with salsa, guacamole, remaining chips and plain Greek yogurt.

 

Oatmeal in a Mug

#HealthyPSU, Cooking Videos, Healthy Eating

A fiber rich breakfast or snack

*Makes 1 serving

Recipe By: Morgan Fink, Campus Dining Student Nutrition Assistant

Ingredients:​

  • ½ c of quick cooking oats​
  • 1 egg​
  • ½ c lowfat milk​
  • ½ medium banana, sliced​
  • ½ medium apple, diced​
  • 1 Tbsp peanut butter or almond butter​
  • Pinch of cinnamon, optional

Directions:​

  1. Crack the egg in a large microwave-safe mug.​
  2. Add oats and milk and mix together with a fork.​
  3. Cut banana and apple into small pieces and stir into mixture.​
  4. Microwave the mug on high for 2 minutes.​
  5. Top with peanut butter.

 

Sleep Series 3

#HealthyPSU, Sleep Management

According to Jessica Payne, a psychologist at Notre Dame University, going to sleep right after studying can help you remember new information.  In a recent study, Payne found that “memory was superior when sleep occurred shortly after learning rather than following a full day of wakefulness.”[1]

Penn State students ranked sleep difficulty as the third highest health issue affecting their academics.[2]

Here are three tips that could help you sleep better:

  1. Get 7 to 9 hours of sleep! This will maximize your learning, memory, and academic performance.
  2. Keep a consistent sleep schedule: going to sleep and waking up around the same time every day will help you set your internal clock and help you get better sleep
  3. Relax! Create a pre-sleep ritual.  Get ready for bed each night by practicing deep breathing or listening to relaxing music.

Stop by 201 Student Health Center to pick up your free sleep kit.  It includes an eye mask, earplugs, and tips from the Sleep Sheep on how to get a better night’s sleep.

[1] Payne, J. D., Tucker, M. A., Ellenbogen, J. M., Wamsley, E. J., Walker, M. P., Schacter, D. L., & Stickgold, R. (n.d.). Memory for Semantically Related and Unrelated Declarative Information: The Benefit of Sleep, the Cost of Wake. Retrieved April 11, 2017, from http://journals.plos.org/plosone/article/authors?id=10.1371%2Fjournal.pone.0033079

[2] Healthy Penn State. University Health Services, n.d. Web. 28 Mar. 2017.

https://healthypennstate.psu.edu/wp-content/uploads/sites/4423/2016/07/Accessible-version-PSU-Annual-Report-2016.pdf

 

Sleep Series 2

#HealthyPSU, Sleep Management

According to Michael L. Lee, PhD and lead author on Harvard sleep study, drowsy driving exhibited reactions similar to behaviors observed in drivers with elevated blood alcohol concentrations.  Drowsy driving is just as risky and has the potential for disaster as drunk driving.[1]

Only 1 in 3 Penn State students reported getting enough sleep to feel rested at least 5 of the last 7 days.[2]

Here are three tips that can help you sleep better:

  1. Get 7 to 9 hours of sleep! This will maximize your learning, memory, and academic performance.
  2. Hit the gym early, at least 2-3 hours before you hit the hay. Regular exercise earlier in the day can help you fall asleep at night, but working out to close to bedtime can interfere with sleep.
  3. Avoid tobacco, caffeine, and alcohol close to bedtime. Nicotine and caffeine are stimulants and can keep you awake.  Alcohol may make you feel sleepy, but it disrupts the sleep cycle later in the night.

Stop by 201 Student Health Center to pick up your free sleep kit, it includes an eye mask, earplugs, and tips from the Sleep Sheep on how to get a better night’s sleep.

[1] LeWine, M.D. Howard. “Too Little Sleep, and Too Much, Affect Memory.” Harvard Health Blog. N.p., 29 Oct. 2015. Web. 28 Mar. 2017.

http://www.health.harvard.edu/blog/little-sleep-much-affect-memory-201405027136

[2] Healthy Penn State. University Health Services, n.d. Web. 28 Mar. 2017.

https://healthypennstate.psu.edu/wp-content/uploads/sites/4423/2016/07/Accessible-version-PSU-Annual-Report-2016.pdf

 

Extreme Stater Student Coordinator Positions now open!

#HealthyPSU

Check out this video for details on Penn State’s Extreme Stater. This fun outdoor adventure race takes place each fall at Stone Valley Recreation Area. Apply for fall 2017 positions by April 14th! We are currently seeking to fill the following positions:

Donations Coordinator, Resources & Logistics Coordinator, PR & Marketing Coordinator, and Volunteer Coordinator

Click to learn more about each position

For more information, email Erin Raupers at eeg5005@psu.edu

Video created by Michelle Mehallow

Sleep Series 1

#HealthyPSU

Research at Brown University has found that approximately 73% of student’s report sleep problems.[1]  As a student, we prioritize our days based around academics, extracurricular activities, and jobs, without thinking about another important aspect in our lives, SLEEP.

18% of Penn State students report that sleep difficulty affects their academic performance.[2]

Here are three trips that can help you sleep better:

  1. Get 7 to 9 hours of sleep! This will maximize learning, memory, and academic performance
  2. Turn off lights, use curtains, or wear a sleep mask to fall asleep faster.
  3. Keep your eyes off the clock. If you can’t sleep, don’t watch the clock.  Get out of bed, read or listen to music, and when you get tired again go back to bed.

Stop by 201 Student Health Center to pick up your free sleep kit.  The kid includes an eye mask, earplugs, and tips from the Sleep Sheep on how to get a better night’s sleep.

[1] Sleep all day, work all night: Numerous college students experience sleep deprivation. Retrieved April 04, 2017, from http://www.theslateonline.com/article/2016/02/sleep-all-day-work-all-night-numerous-college-students-experience-sleep-deprivation

[2] Healthy Penn State. University Health Services, n.d. Web. 28 Mar. 2017. https://healthypennstate.psu.edu/wp-content/uploads/sites/4423/2016/07/Accessible-version-PSU-Annual-Report-2016.pdf