Finals are among the most stressful occurrences for students everywhere – college students, graduate students, and everyone, everywhere. We are tested on material taught over the course of 16 weeks crammed into 5 short days. While this time period can be stressful, lacking sleep, and full of anxiety, I have learned some habits that help me thrive in this critical time period that happens at the end of every semester. 

What’s left?

What is left in each course? Chapter 22 homework? A lab report? Each exam you’ll be taking? Make a list. Of EVERYTHING. Add the dates & deadlines. Simply writing these things down eases any bit of panic. You won’t miss a single thing! And this way, as soon as a task is done, nothing beats the gratification of crossing things off a list. I hang mine up where I can see it until the last task is done! 

Break it down.

About two weeks prior to finals, with my comprehensive list of academic tasks and deadlines, I make tentative plans for each day in both my paper planner and on the sticky notes on my computer. This way, I have it available wherever I need it. This helps me stick to the plan. I start by making a (reasonable) list of everything I wish to accomplish that day. 

Sweat.

Getting in a good workout is essential to my success. It grants me mental clarity and focus, and I feel great afterwards. It’s also a great distraction from the stress of exams and studying. When I exercise during this time, I do not bring any study material with me to attempt to read over. I designate time for the gym and crank up the tunes. One hour at the gym is not going to cause you to fail. In fact, it may even help you do better. 🙂

Clean up.

Every exam period, I clean my bedroom and organize the parts that may have become disordered from the craziness of the semester. This includes recycling old papers and receipts, clearing off my desk space, washing my bedding, wiping down my computer, and cleaning out my car. These simple practices just give me more mental clarity and less scatter-brain. 

Sleep.

I will forever refuse to pull an all-nighter to study. Preparing and utilizing designated study time and blocking off specific time to do so prevents the build up of stress, or the thoughts of “I should be studying” [see last point]. I do my best to  relax before bed and trust in my preparation for the upcoming exam. Sleeping 7-8 hours before an exam has proven to help students focus. Take melatonin and go to bed. 😀 I value hydration as well as proper nutrition and find them crucial in this time frame. Taking care of yourself overall is one of the best things you can do now and in the long run! 

Reward yourself.

Give yourself something to look forward to when you’re done. Get drinks, buy yourself something you can wear or read, or go on a small road trip! My best friend and I take a road trip to Fargo as soon as we finish our last finals for the last few semesters. It is so nice to get out of town and switch up the scenery. 

Designate time to study.

Allocating specific time to study (depending on how specific you want to get) has allowed me to eliminate that dreaded last-minute cramming. For example, one hour for chemistry, a half hour break for lunch, an hour and a half of creating a study guide, 1 hour at the gym… etc. The key is to be productive in that designated time. Remove distractions, fill up your coffee cup, and study! The most difficult aspect of this for me was getting the notion of “I need to be studying 24/7 to do well!!!” out of my head. The amount of time “studying” is simply not effective if it involves a lot of scrolling through social media (I speak from experience). One hour of focused studying is far better than two hours of distractions. 


Now relax, take a deep breath, and trust in your preparation to do well on all of your exams. Good luck, my friends!

xx,

M

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The perfect addition to a salad, with rice and veggies, or simply by itself, this is a new weeknight favorite!

*Recipe is gluten free and dairy free.*


Ingredients:

  • 1 chicken breast cut into bite-sized pieces
  • 1 + 1/2 tsp red curry paste
  • 1 tsp minced garlic
  • 1 tbsp low-sodium tamari (or coconut aminos)

Instructions:

  1. Heat a small amount of olive oil in a medium skillet on high.
  2. Once oil is heated, add chicken.
  3. Cook for about 5 minutes.
  4. The chicken will start to turn white. When this happens, add the curry paste and the garlic. Stir together.
  5. Next add the soy sauce and continue cooking for 2-3 more minutes.
  6. Take a meat thermometer and insert it into the thickest piece of chicken. It is done and SAFE when the internal temperature reaches 165 degrees.
  7. Serve whichever way you please + enjoy!

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xx,

M

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*recipe is vegan & gluten free*

Autumn. A favorite, comforting season easing us back into the cold winter months. The colors are pretty, the smells are crisp, and the food is comforting. This recipe is proof you don’t need much effort nor junk to have the fall feels.


Ingredients:

  • 1/2 yellow onion
  • 4-5 stalks celery
  • 1 c. (approx) carrots
  • 1 c. quinoa
  • 1 c. lentils [of choice]
  • 4 c. vegetable broth/stock
  • 4 c. water
  • dried italian herbs

Directions:

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  1. Dice onion finely, chop celery into bite-sized pieces, and chop carrots into bite-sized pieces.
  2. In a Dutch oven (or large pot), heat a liberal amount of olive oil on medium-high heat.
  3. After warm, add carrots and celery. Season with salt & pepper.
  4. After about 5 minutes, add onion. Continue to cook until celery is translucent and onion begins browning [add more oil if necessary].
  5. Add broth, water, lentils, and quinoa, and Italian herbs.
  6. Bring to a boil.
  7. Reduce heat to low and let simmer for about 20 minutes. Quinoa’s edges will begin to turn white.
  8. Serve immediate or store in the fridge for up to 1 week. 🙂

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Stella thinks you will love it too! 

Happy eating!

xx,
M

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A year ago, I said I would never run more than a 10K. In fact, I said I would probably never run a 10K again. My story of how I got here fully expresses how proper training and diet wins. Every. Single. Time. The human body is amazing. This is my story of getting from the beginning of my running experience – where running made me feel sick – to finishing my first half marathon feeling great 😀

12 weeks out:

I registered for the race and began the Hal Higdon’s “Novice 1” Half Marathon Training plan. My runner friends gave me advice throughout this process and I cannot thank them enough. The most important piece I retained was to never skimp on long runs. They are the most important in conditioning yourself for the endurance you will sustain. Since the race was in my hometown, my hospital offered a 50% off discount for employees – making it that much more worthwhile.

The training process:

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blisters? Keep going. 😉

The runs themselves continued getting easier, but were never easy. My training plan started out with 2 miles 2x/week then 4 mile long run on Sunday. That occured for 2 consecutive weeks, then the following week, add half a mile, and a mile to the long run (again for two weeks). I did this with a combination of 2 days of cross train/week and 2 rest days/week. Each week, the mileage was increasing – where I was reaching 7, 8, 9, and closed it off with 10 before the race. I stuck to the plan as closely as I could keeping in mind taking more rest days if necessary. One thing I can pride myself on is listening to my body and not exerting it. If I needed an extra rest day, I’d take one.

My crosses were either gentle rounds of tennis, or cycling. From my understanding, the purpose of cross training is to keep the heart rate up while giving your body a break from the repetitive physical nature of running.

I loved this training plan and I think it was the perfect starting point for myself as an extremely novice runner. In fact, it is formulated for newbies like myself. The next half I run, I plan on doing the novice II plan.

I tried to run in either the morning, before it got too hot & humid, or in the late afternoon/evening, knowing full-well that I do not tolerate heat well. As a whole, this worked well. The only aspect I think I would’ve changed is being able to run in the morning more often, when races are held, but it is difficult when you’re a student, an intern, and you work. 😀

Throughout this training process, I discovered what to eat, when to eat, and experimented with different foods. For me, and knowing full-well that every human body is different, it was a process. Before most of my runs, I simply ate a package of fruit snacks. Yes, they’re highly processed, have a ton of corn syrup, and have slim to none in terms of nutritional benefits. However, because they are simply sugar, they make for quick energy that is readily available for the body and doesn’t usually upset the stomach. After my long runs were starting to get longer, I tried Bolt energy chews – much better ingredients, maltodextrin, green tea extract (a small caffeine boost). They consistently worked for me and I would recommend them to other athletes both personally and professionally. After getting down to the end, on my 8, 9, and 10 mile runs, I tried Clif’s “shot” energy gels after mile 6 consistenly. These easily dissolve in your mouth and realistically, do not require any chewing – making it easy to “eat” mid-run.

As a whole, I tried keeping my diet as “clean” as possible, especially throughout the month of September leading up to the race. This included avoiding alcohol, fried foods, pizza, and eating less dairy. I consumed a lot of carbs – bagels, bread, rice, and starchy vegetables as well as lean protein (chicken, fish, beans), and plenty of other vegetables. I usually ran 2 hours after eating a full meal and tolerated this well.

Two Days Before:

I ate a lower-fiber, higher carbohydrate diet consisting of a lot of white grains, less vegetables (and thoroughly cooked vegetables). Fiber is crucial to a balanced diet, as it adds roughage to the GI tract, ferments in the large intestine, and helps maintain a balance in the digestive tract. But if you are preparing for a race, especially with a sensitive stomach (like myself), reducing fiber can help TONS. Because that fermentation of the high fibrous foods takes more than 24 hours to digest, which can lead to GI upset and cramping. I had experienced both of these two things throughout my training process, so low fiber leading up to the race worked well for me.

I also upped my water intake as well and started adding Nuun electrolyte tablets to 16 oz of water. I rotated between water and electrolyte water. I also had plain black coffee (obviously).

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my roommate, Kai, the black lab mix, joined me for my last taper 😀

The Day Before:

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I drank 64 oz of water with 32 additional ounces of electrolytes + water. I ran one mile, and my roommate made roasted potatoes and white pasta. Nothing has ever tasted so good. I went to bed at 10 pm and slept through the night.

 

The Race:

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It was 29 degrees F. I woke at 6:00, drank 16 oz of water + electrolytes along with a tortilla with peanut butter. I also ate a pack of Bolt energy chews. I met up with my coworkers who were also running, and we made our way to the start.

I got to run with Alex & Matt until about mile 4, where they turned off to finish the 10K. After that point, I do not remember much. The neighborhoods were familiar, the streets I’ve driven on my entire life, but it is difficult to describe the thoughts and scenes you recall in those moments.

Reaching mile 7 was approaching a large incline on the Greenway of Grand Forks; I knew it was the turning point of the race, meaning more had been ran than there was left to run. Approaching mile 8, I slowly finished an energy gel and kept going.

At mile 9, I wished I had gone to the bathroom before the race started. Pausing my watch, I used the bathroom and got back on track. This set my time back more than I had planned for, but all I can attribute to this is knowing for the future. Oh well. What did I learn? Always use the bathroom prior to starting a race. Even if you think you it’s nervous energy causing the urge. Just go. 🙂

Approaching mile 12, the very last full mile of the race, was perhaps the most difficult part of the entire race. Not even because it was the last, not because I was gassed, not even that I had never ran this distance before. I had trained, I was conditioned, I was ready for this!! It was however, the ever-so-slightly above freezing temperature, the wind chill, running south against a northern wind. I cranked up my music, (I believe Make Me Proud by Drake), and pictured my dad at the end waiting for me. Finally coming within sight of the finish was relieving, yet so far away.

Again, it is hard to recall the rest of what occured. I have never felt so relieved, energized, and proud. Seeing my Dad’s face at the end made me so happy. I was congratulated (and wished a Happy Birthday) from a large group of my ER coworkers volunteering as medics at the end – it made it so much better.

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ER nurses & paramedics volunteering as medics – and greeting me at the end of the race 🙂

The Next Few Days:

The day following the race, my quads and hip flexors were incredibly sore as predicted. But alongside the physical symptoms after having just ran 13.1 miles for the first time, I felt so many emotions. Is post-run depressions something real? In short, I felt like I needed to go for a run; what I had been doing for the past 12 weeks in training. It is difficult to come down from such a high after completing such a self-fulfilling feat. I laid low and took it easy that day which was exactly what I needed.

The Monday following, my friend and I signed up for another half. But do not worry. It isn’t until June. 😀 The only reason we registered so early is it fills up within the first few minutes!!

What’s next?

Technically speaking, now that I am scheduled to run another race, I have an extra drive to stay in “running” shape. This is greatly hindered however, due to the weather in North Dakota. I still plan on running 3 miles (indoors) a few times a week along with strength training, and cross training through playing tennis and cycling. I also would love to incorporate more yoga into my fitness routine for mobility and strength.

A Special Thank You:

With everything I have accomplished so far (I am extremely blessed), I have realized how much support it takes to get to each these milestones. My parents, simply believing in me with each of these feats, and my Dad specifically waiting for me at the finish line of this race. My friends: Koryn, for making me dinner the night before, encouraging me throughout the process. Shelby, biking alongside my Sunday long runs (in the bitterly cold sometimes), Jenna, for giving me advice & encouragement throughout the process, Rachel, for your perspective and your experience. And everyone else along the way – your advice and positivity has helped me get to where I am now!


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A year ago, I said I would never run more than a 10K, and here I am. I ran a half marathon on my 23rd birthday – and this is not the end!

Thanks for reading and following along with my journey!

xx,

M

 

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I like food. I like food even more when it isn’t processed with unknown chemicals, added sugars & fats, and other compounds I’ve never heard of. You’re not going to believe how easy it is to make your own chips – perfect for dipping in salsa, hummus, or whatever tickles your fancy!

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For traditional pita chips… you will need:

  • 2 tortillas of choice – preferably whole wheat
  • dried Italian herbs
  • sea salt
  • olive oil

For cinnamon pita chips… you will need:

  • 2 tortillas of choice – preferably whole wheat
  • ground cinnamon
  • melted coconut oil

Directions:

  1. heat oven to 400 degrees.
  2. Take both tortillas and cut into triangles with a pizza cutter – like you would a pizza!
  3. Place tortilla triangles on a non-stick baking sheet
  4. Coat with olive oil OR coconut oil
  5. Dust with Italian herbs and sea salt OR ground cinnamon
  6. Bake for about 10 minutes – you will know they’re done when the edges start to get darker
  7. Serve with your favorite dip!

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Unprocess your food and enjoy!

xx,

M

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I personally don’t love mayo mixed with noodles, in fact, I don’t like mayo at all. But did you know that pasta salad does not have to be full of anything that’s rich in saturated fat? AND still be good? That’s why I came up with this recipe!

Roast veggies, cook pasta, toss together. It’s really that simple.

*Recipe is vegetarian & gluten free*

You will need:

  • 1 box high fiber, high protein pasta (such as Banza)
  • 1 large zucchini/summer squash
  • 1 red bell pepper
  • 1 tbsp olive oil
  • dried italian herbs
  • Parmesan shreds/shavings

Instructions:

  1. Roast vegetables! Slice zucchini and bell peppers into rounds and slices, respectively.
  2. Coat in cooking oil of choice and coat with s&p.
  3. Toss together and place in a 400 degree oven for about 15 mins.
  4. Boil water and cook pasta according to box directions.
  5. Drain pasta and rinse with cold water.
  6. Cool roasted vegetables.
  7. Toss cooled vegetables in with cooled pasta, olive oil, and Italian herbs, and parmesan.
  8. Serve immediately if desired, otherwise it keeps will in the fridge for about a week. 🙂

Happy harvest!

xx,

M

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That’s it. Zoodle season is here. Time to use up all the zucchini you have and make pad thai.

*This dish is… vegetarian, dairy free, and gluten free*

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You will need:

  • two raw zucchinis
  • 1 clove garlic
  • 1 carrot, chopped/julianned
  • 1/2 a large bell pepper (I used red) chopped/julienned
  • 1/2 c. snap or snow peas
  • about 1 tbsp sesame oil
  • low-sodium tamari/soy sauce/coconut aminos
  • 2 eggs
  • crushed peanuts, sesame seeds, cilantro, limes (all optional) for topping

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Directions:

  1. Spiralize zucchini.
  2. Chop up the garlic, carrots, and bell pepper.
  3. Heat sesame oil on medium heat.
  4. Add garlic, carrots, peas and bell pepper to pan. Add pepper and tamari as desired.
  5. Add zoodles to pan with other vegetables. Cook down until the zoodles are about half their original volume.
  6. Continue mixing vegetables together.
  7. In a separate pan, briefly scramble both eggs.
  8. Drain zoodle/vegetable mixture. Zucchini is a very water-dense vegetable so it will release a lot of fluid.
  9. Return to pan and mix in scrambled eggs.
  10. Top with crushed peanuts, limes/lime juice, sesame seeds, and cilantro if desired. Serve immediately, or pack away for a good work lunch. 🙂

 

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Enjoy the zoodle season!

xx,

M