Here, you’re going to find my guide to reducing waste, getting the most out of your money, and enjoying your food! College students, moms & dads, single girls (and guys) who want to make the most of the food you spend your money on, keep on reading!

Freeze.

Raw, frozen vegetables can be roasted, sautéed, or used in any dish fresh vegetables are cooked in. Frozen fruit is perfect for smoothies, on top of oatmeal, and in baked goods. What if you made too much of an entree? Freeze it. It doesn’t have to be fancy or in a specific, spendy, trendy container. It can be a Ziploc bag or an air-tight container. Just make sure you remove as much air as you can to preserve and maintain freshness and reduce freezer burn. Always date the bag so you know how long it’s been stored. Frozen goods can last up to a year depending on how well it’s sealed. 🙂

Plan. 

Those that know me know that I am a blend of a planner and letting spontaneity take its chance. That being said, I enjoy having a tentative plan of what I’m going to eat throughout the week; what I will have for snacks, which fruits I’ll purchase, and what I’ll cook ahead of time. This is no-fail, because if I decide to eat out with friends and I still have food at home, I can eat it for breakfast or lunch the next day. I am a huge fan of cold pizza for breakfast.

Be flexible.

I don’t believe in any specific foods only being eaten for breakfast, or any specific foods being eaten for dinner. I will eat fried rice leftovers for breakfast after a workout (with a fried egg for protein), and I’ll make whole-wheat waffles for dinner. America is one of the few cultures in the world that eats dessert-like items for breakfast (donuts, coffee cakes, jumbo muffins, sweet rolls, chocolate chip pancakes, etc). I believe that having the mindset that food does not need to be eaten at certain meals, at specific times, and as certain meals opens up a lot of opportunities. At the end of the week, it isn’t too unlikely you’ll find my roommate and I making breakfast sandwiches for dinner.

Buy in bulk. 

Heading to your local co-op provides you the opportunity to buy in bulk. This means getting larger quantities of non-perishable foods that can be stored on the shelf for a long time and used when needed. Some of my favorite items to buy in bulk include nuts, oats, chia seeds, dried fruit, lentils, beans, rice, and quinoa. Buying in bulk keeps these foods accessible and on hand whenever you need. AND, it reduces cost! Win, win.

Store.

Invest in some high-quality food storage containers. I prefer the glass Pyrex containers; they are microwaveable, don’t taste like plastic, and last a long time. Before I eat a meal that I’ve cooked (in which I know there will be leftovers), I make sure to store the leftovers in these containers. This not only helps save food for the week, but helps to portion it as well.


What other methods do you use to help you save money and eliminate food waste? Let me know! Thanks for reading as always!

Xx,

M

Let’s face it. We all spend plenty of time on our iPhones. But it doesn’t ahve to be all wasted time. Here, you will find my comprehensive guide to getting the most out of using your iPhone. From apps, features, and some of my favorite things! I hope this guide will help you get the most out of using your iPhone and other Apple devices. 😀 Enjoy!

Features:

Bedtime: 

Within the clock app, Apple added a new feature in 2016 for users to help keep a consistent sleep schedule. For someone like myself who doesn’t have much of a regular sleep schedule, it helps! Each night, I am able to set an approximate time that I want to be sleeping, and set when I want to wake up. It calculates how long you’ll be sleeping based on when you set it. It then goes on to track a sleep history over time in the Health App so the user is able to get a feel for how well and how long they are sleeping for.

My favorite feature of all is the ringtones associated with this feature. They are somewhat tranquil sounding and gradually get louder as to not startle a person as they’re waking up. 

Screen Time: 

On the most recent iOS update in 2018, you’ll discover this wonderful feature. Within the settings app is the the tab titled “Screen Time.” Here, you can look and see how much time you spend on your phone every day. It also allows you to break down the amount of time spent on which apps so you can see where you spend your time. I have added “caps” to my social media apps each day (no more than 2 hours spend on them total per day). This really helps me to stay off my phone when I need to be productive. It also reminds me how ridiculous I feel for spending so much time on my phone. Seriously. 

Night Shift:

This feature was added to an iOS system to help your eyes from being strained while looking at your phone. You as the user are able to adjust how “warm” you wish your screen to look and when. I personally keep my phone on night shift most of the day and night. Way to go Apple!!!


Apps [all free!!]:

Sleep Cycle: 

Another sleep-tracking app. It does its best to analyze how well you slept (by using the microphone feature), and gives you a look at how long you slept, and the quality. It is a great app to try if you want to try to improve you sleep quality or are wondering why you aren’t sleeping well. You get a diagram on feedback for the hours you slept and and quality of your sleep at that time.

White Noise Deep Sleep Sounds:

Speaking of sleeping… If I am having trouble sleeping, I prefer the “fan” setting and I sleep well. It’s nice to have on hand while studying, too. There are plenty other white noise features including an airplane cabin, thunder, wind, and plenty other relaxing sounds.

Event Countdown:

My favorite way to look forward to events to incentivize challenging tasks. I currently have one of my best friends’ weddings noted, when my next races are, and soon, my MCAT date. EEK! 

Flipd:

This app sets a timer that helps with productivity. You can choose to lock your phone so that you aren’t able to use it (perfect for studying). You’re able to pick the amount of time you want to keep it locked for and the amount of time you want.

Kaplan MCAT Flashcards:

I like to have these on-hand. Any bit of studying counts, and if I’m sitting waiting in a line, I can quickly and easily review! 

Resuscitation!:

Ok, Maddie, you’re a nerd, we get it. This is my favorite “game” on my phone. You get to choose a medical speciality and case and you’re the provider. You must review the patients’ symptoms and medical history, then head to the exam where you then order diagnostic labs and imaging, and bedside intervention where you then make a diagnosis and disposition and you’re consequently scored on how you did. I have learned so much from this app!!!


Get productive – I hope this helped! What are your favorite iPhone features and apps? Send me an email or shoot me a message on instagram! Thanks for reading!

xx,

M


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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It is difficult in our country to decipher what different food labels mean or what they can cause you to think about food in general. Health claims on food tend to offer you enormous benefits that are not necessarily backed by science, nor do they necessarily provide you with the benefit they claim to give.

Afer having analyzed labels in a variety of nutrition courses over time, I have created a list of these terms and labels and what they really mean – in hopes for you to reference them – whether they’re good, and informative, or…not that way. 😀


 

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GLUTEN FREE: a food is only allowed this label if it contains 10 parts per million or less of gluten. This is often certified through the Gluten Free Intolerance Organization (GFIO) which is regulated with the USDA’s labeling standards. This label helps those with Celiac’s Disease spot “safe” foods, and others who are avoiding gluten by choice the same. Does gluten free mean “healthy?” Foods labeled “gluten free” are not necessarily healthier or more nutrient dense. There are plenty of cakes, cookies, pastries, crackers, and other processed foods now certified gluten free, offering those with an allergy or sensitivity, or Celiac Disease an option to enjoy their favorite foods too without gluten that causes them problems. If you see this label, you can safely assume is that there is NO GLUTEN in the product.

 

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KOSHER: Probably the least known and recognized, Kosher foods are those that are deemed pure according to the Jewish law. Click here for all the standards for meat, fish, and other foods (koshercertification.org). This symbol above shows Americans that the food product is suitable to consume if one is observing dietary Kosher laws.

 

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NATURAL: there isn’t a specific label that is associated with this nutrition claim simply because the term itself is misleading and ambiguous. The Food and Drug Administration, as well as the United States Department of Agriculture do not provide federal regulation as to what constitutes a “natural food.” This claim is misleading, vague, and cannot promise any benefits. Some food will be labeled as “natural” with other promised claims such as “no MSG, no preservatives, and no hydrogenated oil” which can be helpful to some, but remember, read the label, and that this claim is not regulated.

 

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NON-GMO: a product with this label means that it does not contain any genetically modified organism (GMOs). The certification is based on the Non-GMO Project whose “commitment is to preserve and building sources of non-GMO products, educating consumers, and providing verified non-GMO sources.” If a food contains this label, you can be assured that your food has not been genetically modified. Beyond this, non-GMO food may or may not have other significant health benefits.

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ORGANIC: This label is regulated by the United States of Agriculture as clearly observed by the label. For a food product to earn this label, it has to be produced by approved methods: “cultural, biological, and mechanical practices that fosters cycling of resources, promote ecological balance, and conserve biodiversity. Synthetic fertilizers, sewage sludge, irradiation, and genetic engineering may not be used.” Similar to the “gluten free” claim, you can be assured that food with this label IS organic, but does that necessarily translate to “healthy?” No. There simply isn’t enough research to conclude that products labeled as organic provide more benefits than those that are not.

 

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VEGETARIAN: vegetarian products in the United States are not regulated by the FDA or USDA. Therefore, independent organizations in our country have pridefully labeled their food as such – promising the absence of meat or meat products in their food items. If you purchase something with the vegetarian label (often a green symbol with a plant on it), chances are, that company takes great pride in their product and ensuring their product does not contain meat. Does vegetarian mean “healthy”? Something labeled “vegetarian” simply means the product does not contain meat. Though a plant-based diet does have plenty of benefits, there are plenty of other factors to consider when determining if a vegetarian product is deemed, “healthy” such as if the product saturated fat, sugar content, whole grains, and processed ingredients.

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VEGAN: Similar to vegetarian, this label isn’t regulated by a government branch, but it is regulated by private companies such as Vegan.org which promise that there is zero amount of animal product in compliance with vegan standards. Does vegan mean “healthy?” Again, as mentioned previously about vegetarian products, eating a plant-based diet has benefits backed by research, however, did you know Oreos are technically vegan (though they might be cross-contacted with milk in some countries) ? Oreos are made from high fructose corn syrup, and other food additives; so overall, just because something like an Oreo is vegan doesn’t necessarily mean it is “healthy.”


As with anything, it is important to be a well-informed consumer by reading labels thoroughly, and understanding what they mean. I hope that by reading this, you are able to make more educated decisions about choosing foods when shopping and what you choose to purchase!

As always, thank you for reading!

xx,

M

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Wherever I go, whenever I travel, whenever there’s a new place in town, I cannot wait to try it. Tell me that being a “foodie” hasn’t influenced my decision to study nutrition as an undergrad! My point here, is that as much as I love cooking and creating new recipes, I equally enjoy eating out and trying new dishes as well as revisiting my old favorites.

Food is the center of culture: in many communities/ethnic groups, and consequently, offering food or sharing a meal together shows that one is welcome in that community. Going to eat is often a social outing simply shared around good food. With this social benefit of going out to eat together, the concept of eating out often gets a bad rap – this is due to our food culture in the U.S., not you!

Why, though? Portions are often out of control, dishes are loaded with excessive calories, and the meal can get expensive pretty quickly. Keep reading to learn how to eat out with more intention and to hack the food system while enjoying good food and company!

***


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blood orange mimosa with brunch? ok.

1. Drinks?

Soda and other speciality drinks can be more than three dollars per drink which are high in sugar and extra calories before your meal even begins. The easiest solution?

Order a water.

Free drink, free refills, no calories, and helps your stomach and body prepare for the meal you’re about to enjoy! What if everyone is ordering drink, drinks though? I suggest ordering one and drinking it slowly to enjoy it and not spend more than you had initially planned on.

 


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packed salad without dressing!

2.  Salad?

Though salads usually are thought of as “the healthier alternative,” as you’re getting greens and vegetables in, you’d be surprised to see that at some restaurants, salads can be higher in calories and saturated fat than some burgers. What? How? The dressing is usually the culprit. Solution?

Ask for the dressing on the side.

You are then able to control the amount you want to put on your own salad and you’ll probably find yourself leaving some dressing behind. Restaurants often give WAY more than the recommended serving size alots for.


3. Not enough nutrients for you?

IMG_0186Noodles & Co small spicy korean beef noodles with shrimp instead of beef and added broccoli 🙂

Many restaurants are accommodating and want to help make your meal the best way you’d enjoy it; it’ll bring you back in! After long tennis practices followed by weight lifting in college, my teammates and I would go to Noodles and Company to refuel. Now, not only does Noodles provide minimally processed fast food with fresh ingredients, they are one of the many restaurants happy to help customize your dish. After tennis practice, I would order a pasta dish (hello post-workout carbs), and in addition to whatever vegetables came with that dish, I would add broccoli and sauteed peppers for a few cents more. That way, you get even more vegetables and consequently, more nutrients, from your meal. Mac and cheese sounds really good? Spaghetti with meatballs? Chicken alfredo as a treat? Add some vegetables!

You will get to enjoy your favorite dish, but also enjoy the benefits of getting more nutrients in one meal. Yay!


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get dessert and share it 😉

4. Portion size too big?

If you go to other countries, and I’m thinking of European countries specifically, you’ll note that portions sizes are much smaller than that of ours in the US. This portion size isn’t your fault. But there are two different things you can do about it.

One: Share your dishes.

When you have someone to split your dish with, you’re eating half the calories, half the fat, half the grossly portioned size the restaurant often doses out. This alone will decrease your chances of overeating and getting a stomach ache, and you will likely not regret your decision to eat out. If you order dessert, too, ALWAYS share. 🙂 The other option is…

Two: Get a to-go box when you get your food and put half in the box.

Boom, two meals for one price and immediate portion control. This will prevent you from overeating from the start and give you another meal for the next day. Two meals for one price! What’s better than that!


5. Sides?

Sure, a big burger is a treat for many to have as a “cheat meal” but what usually accompanies that? French fries, onion rings, you get it. If you want to opt to get some nutritional benefit from a meal like this,

Request a different side dish.

Swap french fries for steamed broccoli, onion rings for grilled vegetables, a cornbread muffin for corn on the cob. Most restaurants offer a variety of sides that you can pick from, only it’s up to you to make the change! Check out the menu of Famous Dave’s sides for example.


6. What comes on that?

As mentioned with dressing (see #2), restaurants tend to smother and load things on their meals such as mayo, cream-based sauces, barbeque sauces, alfredo sauces, mustards, ketchup, butter, or other unwanted or unnecessary additives. The solution?

Ask what comes on the meal you’re about to order.

The clears up any confusion, alerts you to any potential allergens, and gives you a heads-up as to what you’ll be consuming. If any of the ingredients listed are not something you want, as if you can skip that item, like the salad, ask for it on the side, or request a healthier alternative. This way, you are eliminating unnecessary cals or fats or sugars, and YOU are controlling how much you put on your meal.

*Bonus tip, my brother’s tip is to skip mayo and add avocado. You get the creaminess you desire [on a sandwich] without the processing, fat, and calories, and you get healthy (monounsaturated) fat from a plant source – woo!


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adding salmon to my favorite sesame salad at the North Dakota Museum of Art Cafe

7.  Protein source?

Grilled or crispy? Chicken, steak or pork? Broiled or fried fish?

We’re often faced with a lot of options when it comes to choosing a protein source; especially at restaurants. Solution?

Choosing a lean, grilled or broiled protein source.

Choosing grilled chicken, black or pinto beans, roasted turkey, dishes with lentils or peanuts (legumes), or those with nuts such as almonds, pecans, or walnuts give you the leanest, and minimally processed protein sources. Avoid fried foods. Though they are better than nothing, they offer minimal nutritional benefits and pose potential health risks if consumed all too frequently.


8. What’s fresh?

Restaurants are often proud to disclose what they have on-hand. Some restaurants have partnerships with other local companies and will disclose where they get their honey, eggs, chicken, and produce from. If you’re looking for a healthier option when you go out to eat, eating at local, independently-owned restaurants are more than likely going to offer you higher quality ingredients and more flavor in your food.


Now, if you are enjoying a meal that’s a treat or going out is a treat for you, don’t feel guilty about your food choices. If you go to a specific restaurant a few times a year and go there specifically for their homemade baked mac & cheese with breadcrumbs (my weakness) and Moscow mules, don’t make food swaps. Enjoy your meal. What you can do is also get a water to drink with your favorite cocktail, and bring half of your mac & cheese home so you don’t eat too much, and you have more to eat later. Never follow a “diet” that deprives you from indulging every once in a while. Eating your favorite foods (though they might not fit into your every day “diet”) is good for the soul – trust me! As long as we aren’t eating this way all the time.

With that, I thank you for reading and I hope this helps when you choose to eat out at your favorite restaurants, trying new ones, and when you travel!

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xx,

M

 

When an American is asked to name a college food, what comes to mind? Ramen. In a cup. In a package with the block of noodles and a flavor package. Nutrient-dense? Wholesome? Identifiable ingredients? Nope. Comforting? Warm? Satisfying? You bet.

I have taken this brick of noodles and made it a little bit more bearable but all the more satisfying. Today, brick of of noodles + a time crunch = something I hope you will love as much as I do. 🙂 It won’t take you very long either!

*recipe is vegan/vegetarian*


Ingredients:

  • green vegetables of choice (I used broccoli and snap peas)
  • 1 c. vegetable broth
  • 1 tbsp soy sauce/tamari
  • 1/2 c. water
  • 1 tsp minced garlic (or so)
  • 1 block ramen noodles from pkg, or 1 pkg of fresh ramen noodles
  • 1 tsp black sesame seeds for garnish & extra flavor

How-To:

  1. Saute vegetables of choice in olive oil al dente. Add garlic and kill the heat.
  2. Remove vegetables from pot and add broth and water to the pot. Bring to a boil.
  3. Add noodles and cook according to pkg (about 3 minutes).
  4. Add the soy sauce/tamari to the bottom of serving bowl.
  5. Grab noodles from broth with a spaghetti spoon. Pour broth into serving bowl over soy sauce/tamari
  6. Place noodles in bowl in the broth mixture
  7. Place vegetables on top of noodles and arrange as desired.
  8. Top with sesame seeds and serve with chopsticks or a fork 😀

Take that, college! And as always, happy eating!

xx,
M

 

Seven semesters of my undergraduate studies are done – just like that! I’m writing to share my experience with flexibility, progress, and personal growth that I have experienced throughout the last few months.

A difference from this semester compared to my previous semesters – from the start – was that it was my first semester not being on the tennis team here at UND. Playing my favorite sport at the division I level is something I would have never fathomed before it was given to me, and I am eternally grateful for this experience that has enhanced my overall college experience.

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What’s the big transition, you ask?

For the last three years of undergrad, I had a small family (or subculture, as we call it in sociology), that I did everything with: my teammates. Every day was structured leaving little wiggle room for being tired or giving up. At the start of the day, I would wake up tired, attend lecture, make lunch, practice for two hours, lift/condition for another hour, shower and make dinner, and study until about midnight every night. Monday through Friday. On top of these daily activities included community service events, various formal events, Saturday practices, and required meetings. It sounds like too much, right? Nope. I loved the community we shared with other athletes. I loved the rigorous fitness regimen. I loved the structure and routine. This is why I am eternally grateful for the experience.

This semester has been quite an alteration of the previous and a transition at best. With less structure, I was both challenged and relieved to adjust to a different schedule, one where I felt more in control of my own studying, working, and staying active flexibly. I have never struggled with structure and this new experience has left me feeling happier and less stressed overall. Again, my experience playing tennis in college is something I will forever be grateful for and I would not trade it for the world. It’s an experience I wish for every athlete to have – with all my heart.

Now, with the status as “former athlete” I can share my experiences from the last 4 months that have changed my lifestyle for the (even) better. 😀

August:

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paddleboarding with Stella 🙂

The weekend before school started, I spent the weekend at a family friends’ cabin in northern Minnesota. If you’ve never been to the area, regardless from what part of the Earth you live on, I wish for you to experience this form of tranquility. There is nothing like it. Especially as your are mentally preparing for 16 weeks of college physics.

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a cabin in the woods

September: 

A challenge I felt I would struggle with is scheduling exercise into my busy days. After registering for my first race in June, I began training all summer. The feeling of crossing the finish line is symbolic of all those miles I logged with the absence of snow on the ground. If you really want to feel alive, run a race!

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this girl.

My 22nd birthday was my favorite birthday to date. Having lunch with my mom and spending the evening with my best friends meant so much to me. A reminder that with age, comes the satisfaction of having those who you love around you rather than material things. Cheers to another year of getting my ID meticulously checked!

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my people!!!

October:

North Dakota is so beautiful 3 of the 4 seasons we experience. The leaves and the outdoor bike rides and walks with Stella truly make me feel alive. Something I’m learning to do is find the mind-body-spirit connection; and what I have learned

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hanging in the mountains with one of my favorite people and her sweet sweet baby Lilah ❤

In the midst of it all, I go to visit my cousin Bronwyn at the end of the month – ALL THE WAY IN ARIZONA. We hiked, ate all the dairy-free ice cream, and I personally didn’t do anything academic for a few days. Talk about feeling alive!

November: 

I interviewed for another job (and just today received news that it’s officially mine) with the wellness center on campus. I will be working at the Culinary Corner and performing free, healthy cooking demos for students – for free! I cannot wait to also or at a job where I am able to engage in my passion and help others learn about one of my favorite things in life: food.

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never going to forget this one!

Meanwhile, at my emergency room job, I was able to assist with a procedure (I was on a high for 3 days straight). I have always known that I want to be a physician that takes pride in teaching, but now I can promise this will be in my future; I want to give back in thanks to those who have taught me while I’ve been an eager student.

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YUMS.

OH, and Thanksgiving! My cousin and I made our *FIRST EVER* vegan Thanksgiving. We will be doing this again, don’t worry.

December:

Round seven of finals and through with half a year of physics! Now, it’s time to relax.

***

As mentioned before, this semester has been very different and challenging in its own way, but adjusting to spending more time at the hospital, learning how to prioritize my time, and making the most with every opportunity I have been faced with has been so much fun. I could not be more grateful for some of the changes in my life. Sometimes, blessings come in disguise.

Thanks for reading, much love!

xx,

M