Cram Sesh' Snack Tips

While I was studying for my RD exam, I made up this list of delectable and healthy goodies to keep you full of energy, but hopefully not too full of empty calories to be unhealthy during your cram sessions!

 Tea

                   Alternate between a black tea (caffeinated) and a soothing herbal tea (decaffeinated) to ward off crashes from caffeine. Tea won’t give you a jolt of an energy rush like other sources of caffeine, such as coffee or other sweetened energy drinks. On average, one cup of black tea has 1/4 of the amount of caffeine as a cup of coffee (one cup = 8 ounces)! Check out this Mayo Clinic article about caffeine content in different beverages. Moreover, many teas have properties that naturally relieve stress. Black tea is among them (Warner, WebMD, 2006)! (http://www.mayoclinic.com/health/caffeine/AN01211).

(Photo: by Sheena Pradhan; Tea pot for one!)

 

   Crunchy Low-Cal Snack

                                                           Quaker’s Rice Cakes are a light snack if you get the kind without added flavorings or sugar (original flavor), this definitely will count as “guilt-free” snacking. One of the original cakes is 35 calories. (ndb.nal.usda.gov/) Three of these cakes is about one serving of carbohydrates (if you are familiar with food guide recommendations). Try the crispy mini’s for a mess free snack.

       Mini Carrots or Celery Sticks

                                                                  Vegetables are low in calories and high in fiber. An easy to eat vegetable like carrots or celery is great to have by your desk. They will keep you full, so you don’t have to worry about eating too many carrots and turning orange! One serving of non-starchy vegetables is about 15 calories (one serving is about 1 cup).  (ndb.nal.usda.gov/)

  Try Sumpin’ Spicy

                                                                  At my family's house, being an Indian-American (Indian, referring to the subcontinent of India) household, our house is always full of spicy foods, such as Indian green chile peppers. I’ve gotten in the habit of putting this chile’s in a lot of my foods for an extra kick! If you can handle the heat, it can give you a small boost to study! 

My Study Break Meal

Grilled Cheese with Tomatoes and Chile Peppers

  

              Grilled cheese is quick and easy to make. Add some tomatoes and chile peppers (if you can handle the kick) and you have a quick and easy meal that is high in protein, carbohydrates, fat, fiber and vitamins and minerals for a well balanced meal that will keep you full and provide you with energy (from the fat and carbs) so for an effective study time!

  (Photo: by Sheena Pradhan; my delicious grilled cheese!)

Ingredients:

2 slices whole wheat bread

2 slices American cheese

1 plum tomato

1 jalepeno pepper

Directions:

1. Heat skillet on low heat. Lightly spray or drizzle oil on skillet.
2. Dice the tomato and jalapeño into a small dice so that the jalapeño blends in with the tomato pieces.
3. Heat slices of bread on skillet until golden brown. Flip slices of bread so that the white sides are flat on the skillet. Layer the cheese slices on the bread.
4. Sprinkle the tomato – jalapeño mixture on top of the cheese. Place second slice of bread, which should now be well toasted, on top of the bread that has the cheese, jalapeño and tomatoes on it.  
5. Flip sandwich so that both sides are browned evenly to desired amount of browning. Once cheese is melted remove sandwich and enjoy!

Banana and Black Berry Fruit Salad

   (Photo: by Sheena Pradhan; yummy fruit salad)

Ingredients:

1 c blackberries

1 medium banana

Directions:  
Using a butter knife, slice banana into 1 inch thick slices (so that the banana pieces are about as big as a blackberry). Toss blackberries and banana pieces in a bowl. Enjoy these bite size portions with your hands or with a fork!