Finals Time

May 01, 2020

Another year is about to be in the books! You have all worked hard and the finish line is in sight. On top of managing your final course work and studying during these unexpected times, it is vital to ensure you properly fuel your body with the right foods and stay hydrated. When preparing meals, choose lean protein, whole grains, plain/roasted/steamed vegetables, and fresh fruit for a hearty and nutritious meal. Bake your favorite desserts with whole wheat flour when you can, or try making frosting using avocado!
Check out the Mindful website for recipe inspiration to enhance your culinary skills and enjoy nutritious meals!
Mental Health
May is Mental Health Month, a time to raise awareness, provide support, and fight stigma. Fortunately, speaking about mental health is becoming more mainstream in an effort to advocate for change. It is important to feel comfortable to confide in close friends and family as a way to open up conversation and support one another! According to the National Alliance on Mental Illness, 1 in 25 adults experience a serious mental illness that interferes or limits with daily life. 
  • Half of all chronic mental illness begins by 14 years old.
  • One in five adults in America experience mental illness, yet it has been reported only half receive treatment.
  • In 2017, 18-25 year olds had the highest prevalence of mental illness.
  • Keep a wellness log and monitor progress and changes.
  • Find a routine that includes physical movement, healthy eating, and regular sleep patterns.
  • Be realistic of your needs and know your limits
  • Surround yourself with a positive and uplifting environment, including people and activities.
Nutrition Spotlight: Strawberries
  • Great source of vitamin C and manganese
  • Rich in antioxidants
  • 91% water
  • Low glycemic index
  • Each berry can have up to 200 seeds
  • Use in smoothies, DIY jams, whole grain waffle batter, salad, nut butter and berry sandwiches, and parfaits!
  • Potassium content may help regulate blood pressure
Tender Green Salad with Strawberries, Cucumber and Basil
Tender Greens
  • 2 Tablespoons olive oil
  • 2 Teaspoons white wine vinegar
  • 1 Teaspoon honey or agave
  • 1/4 Teaspoon salt
  • Dash of pepper
  • 1/2 head Boston lettuce (about 5 cups)
  • 6 large strawberries, quartered
  • 1/4 English Cucumber, sliced thin
  • 2 Tablespoons pistachio nuts
  • Basil leaves, torn
Directions: Serves 4
  • In a small bowl, whisk together olive oil, vinegar, honey, salt and pepper
  • Place lettuce (or other dark leafy green) in a large bowl. Drizzle with half of the dressing and toss to coat.
  • Divide lettuce on 4 small salad plates. Arrange strawberries and cucumber slices on top, the drizzle with remaining dressing. Top each with 1/2 tablespoon pistachios and basil. 
To make into an entrée salad, add grilled chicken breast or edamame for protein and quinoa or whole grain pita bread for whole grain carbohydrates!
Nutrition: 110 calories, 9g fat (1g saturated), 150mg sodium, 7g carbs (2g fiber), 2g protein
Hey, thanks for reading!
Jaquelyn Litwak
Jaquelyn Litwak, RDN, LDN 
If you have any suggestions or topics you would like to see in future mindful newsletters, reach out to , or call 508-626-4602. I'd love to hear your input!
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