Shaking it Up
How to Eat Healthy During Exams
‘Tis the season of finals—the pressure is on to study endlessly and ace exams.
As a consequence, students are forced to deprioritize their healthy diets and switch them out for the quicker, often unhealthy options. Some resolve this need for health and convenience with fruit smoothies or shakes, and that ain’t great.
“Some commercial smoothies contain a lot of sugar because they are made with nectar or very concentrated fruit juices,” said Concordia Health Promotion specialist Gabriella Szabo. She recommends an alternative, suggesting students take smoothies and shakes into their own hands. “If it’s made at home they know what’s in it.”
She had some nutritional recommendations for students looking to their blenders for meals.
“[A] great thing is to add protein. For example, almond milk as well as nut butters will keep you going for the day.”
Abandoning a healthy lifestyle during exams creates a vicious cycle. When your body is not being well nourished, it tends to reduce your energy and ability to concentrate, therefore making the studying process more difficult.
There is, however, an easy fix: the answer is a homemade protein shake. It is quick to make, and once you purchase the ingredients they last a long time. By selecting the right elements, your energy levels will remain high throughout the day.
At first glance this recipe seems like a vegan extravaganza, which to some may not seem appealing. In reality, both the flavour and benefits of each ingredient will leave you satisfied.
Drink it in the morning before leaving the house or bring it with you to your study session. Either way, it will leave your taste buds satisfied, your body healthy and your mind sharp to get through exam preparation.
Booster Shake
Serves: 1
Time: 3 minutes
Equipment needed: Blender, immersion blender or shaker cup
1 scoop Vegan protein powder (or alternative)
½ tsp Cinnamon
1 tbsp Natural peanut butter
1 Banana, sliced
1 cup Dairy free milk (or alternative)
1 cup Water
3 Ice cubes (optional)
½ tsp Cayenne pepper, ground or flaked (if you feel adventurous)
Combine ingredients in the pitcher of your blender, or container of choice. Blend or shake for one to two minutes and voilà! It’s a meal in a glass!
At first glance this recipe seems like a vegan extravaganza, which to some may not seem appealing. In reality, both the flavour and benefits of each ingredient will leave you satisfied.
Tips and alternatives:
- Vegan protein powder (such as Vega) often contains a serving of greens in each scoop and has few fillers therefore, adding to its benefits. An alternative can be hemp protein powder or a pure natural protein that is filler-free.
- The spicy addition of cayenne pepper will add the benefit of anti-flu, digestive aid and headache prevention properties to every shake.
- Cinnamon, on top of its comforting taste, is also known for its antioxidant properties, high blood sugar regulation and anti-inflammatory properties.
- The use of a nut-based milk adds additional protein to the drink, although dairy also works.
Drink it in the morning before leaving the house or bring it with you to your study session. Either way, it will leave your taste buds satisfied, your body healthy and your mind sharp to get through exam preparation.
