Treat Yourself in 10 Minutes: "Breakfast of Champions" Cookies

These cookies are made of my favorite breakfast foods, so.....I don't see why you couldn't eat them for breakfast.  They are also a terrific snack.  As an added bonus, they are made almost entirely of "superfoods," so you can feel virtuous while you eat them, and they are gluten-free so you can share them with your gluten-sensitive friends.  They're made of nutritious stuff:  oats (whole grains, protein, fiber, complex carbs), yogurt (probiotics, protein), eggs (vitamins, protein, Omegas), dark chocolate (antioxidants), honey (antimicrobial) or agave (low-glycemic), nuts (protein, Omegas), and cinnamon (anti-inflammatory).  You can add sugar if you want (I don't) and 1/2 tablespoon of flax seeds for extra Omegas.  If you buy a bag of flax seeds, keep it in the freezer.

Here's how I make them.  If you don't have measuring spoons, just fake it.  I'm usually too lazy to measure anything, and only did it once to create this recipe. Add as much of the measured ingredients as you think would taste good. 

I hate washing cookie sheets, so I bake mine in a glass casserole dish.

Ingredients:

3 cups quick oats
1 6-ounce container vanilla yogurt
3 tablespoons honey or agave nectar
2 eggs
5 squares dark chocolate, crushed
2 tablespoons chopped nuts of your choice
1/2 teaspoon cinnamon
1 tablespoon sugar
1/2 tablespoon flax seeds (optional)

Preheat oven to 375.  Combine all ingredients.  Roll into 14 balls (they will be the size of golf balls) and place on a cookie sheet sprayed with non-stick spray or butter.  If you don't have a cookie sheet you can also bake these in a glass casserole dish or pie pan or cake pan or whatever you have that is oven-safe.  Press the balls gently to flatten them slightly. Bake for 20 minutes.

Enjoy!

Extra Credit:  When you have time, bake a whole bunch of these and freeze the extras.  That way, you'll have breakfast or snacks that you can pull out of the freezer any time you have a busy week. 

Snacks All Semester

The semester is over!  Hooray! 

Please take time to rest and relax.  While you're on break, you can start preparing for next semester.  High quality snacks are a great way to fuel your brain, stabilize your mood, and sustain your energy during long days.  Get ahead of the game and gather up a supply of emergency snacks before the semester starts. 

I made 40 yummy snacks this morning.  It took me about 20 minutes and cost about $15.00 (compare this to the $50 that I would spend buying 40 granola bars at the UNH Law cafeteria). 

For a winning combination of nutritional qualities (fiber, antioxidants, complex carbs, protein, and deliciousness), textures (crunchy, chewy), and flavors (sweet, savory, tart, bitter) I used these ingredients:

• Bite sized shredded wheat cereal (I like plain, but you might prefer cinnamon or frosted)
• Dried cranberries
• Dried dates (I like these because there is no added sugar)
• Dark chocolate (good for your heart and your soul)
• Whole almonds (found in the baking aisle)
• Snack size zip-lock bags

I cut up the chocolate bars into small pieces.

Next, I just put a little bit of each food into a bag. I ended up with 40 bags.  You might end up with more or less, depending on how much of each food you put in each bag.  I had lots of chocolate left over, which I put in the freezer for later.  OK, I ate some too.  And, full disclosure, I origionally bought four bars of chocolate, but you'll notice that only three of them are in the photo.  What happened to the other bar?  It mysteriously disappeared during finals week. 

Store these in your freezer.  This will keep the nuts fresh chocolate from melting, and the fruit from getting sticky.  You can take out one each day, or take out 5 at the beginning of each week to keep in your book bag, purse, car, or locker.   

A nice thing about these little bags is that you can add enough food for a satisfying, healthy snack, and won't find yourself mindlessly eating a whole bag of Doritos becuase you didn't have anything better within reach.   

You might also consider adding to each snack bag.....

• A multivitamin
• A vitamin C supplement (lozenge, tablet, or Emergen-C pack)
• A fish oil capsule
• Dried apple chips
• A green tea bag
• Multigrain crackers
• A package of string cheese (keep your baggies in the fridge)
• Whole grain pretzels

Law School Themed Gifts on Etsy.com

Here are some of my favorite law school themed gift ideas from Etsy, which offers only hand-made and vintage items. 


Constitution Cuff


Jury Box Art Print



Mistake Defense Print



10 Law Book Charms


Lady Justice Art Print



Law Themed Wine Glass Charms



Set of Chief Justice Magnets



Lawyer's Prayer Plaque



Silver Scales of Justice Necklace



Legal Entangle-Mints

Wellness Initiative Article

Here is a nice article from the Concord Monitor about our UNH Law Wellness Initiative!  Concord Insider "Yoga and Therapy Dogs: What Law School is All About"

Problem: I have little money and less time for holiday shopping.

Solution: Give an honorary donation to charity on behalf of your friends and family.  This is really easy, fast, and budget friendly. 

Go online and finish your holiday "shopping" in about 30 minutes.  Here are some of my favorites:

• Make a $10 donation to Habitat for Humanity on behalf of someone special. You’re "helping families to break the cycle of poverty and build long-term financial security." Plus, with your $10 honorary gift, Habitat will send a card to the person in whose name you donated.  Save a stamp!  You can do this in 5 minutes.  Here's the link: https://www.habitat.org/cd/giving/one/donate.aspx?link=271&source_code=DHQOQ1008W1BNG
• Shopping for an animal lover?  Make a holiday gift donation ($ amount of your choice) to the ASPCA and they will send an adorable holiday e-card to the person in whose name you donated.  Everybody loves a card with a picture of a puppy dressed as Santa.  You can do this in 5 minutes.  Here's the link: https://donate.aspca.org/donate/donations/website/website_holiday.aspx?PlacementID=2471542
• The Heifer Project lets you donate to "help children and families around the world receive training and animal gifts that help them become self-reliant."  This is especially fun because you get to chose the animal (or share of an animal) you want to donate, like rabbits, sheep, chicks, goats, ducks, water buffalo, or honeybees.  Heifer will either send a card in the mail to the person in whose name you donated, or you can print a card, or you can send an e-card describing the gift.  You can do this in 10 minutes.  Here's the link: https://secure1.heifer.org/gift-catalog.html?msource=magento 

Extra Credit:  Check to see if these charitable gifts are tax deductible, then print your receipts for tax time.

Free Gift with Purchase:  Giving to charity might improve your karma just in time for final exams!

Happy Holidays!

Peaceful Playlist: December

Need to de-stress during finals?  Try adding these songs to your playlist:
Treefingers: Radiohead
Breathe: Alexi Murdoch
It's Alright: ellery
'S Wonderful: Joao Gilberto
I'll Take You There: The Staple Singers
Love and Happiness: Al Green
Moment of Surrender: U2
Harvest Moon: Niel Young
Ripple: Grateful Dead
Mere Gurudev: Krishna Das

Under Pressure during Final Exams (a la David Bowie)

Final exams are terrible.  David Bowie and Queen totally nailed it with these lyrics:

"It's the terror of knowing
What this world is about
Watching some good friends
Screaming 'Let me out'...
Chippin' around - kick my brains around the floor
These are the days it never rains but it pours...

Love dares you to care for
The people on the edge of the night
And love dares you to change our way of
Caring about ourselves..."

Please take good care of yourselves and each other during finals, OK?

Holiday Wishlist

Not sure what to request this holiday season?  Let your friends and family know that you're interested in taking good care of yourself, and how they can help. 

• Gift subscription to audible.com, so you can listen to your favorite books on your ipod
• Rice cooker, so you can multitask while making healthy meals
• Massage gift certificate so you can undo the damage from sitting at your desk
• A balance ball so you can tone your core while sitting at your desk
• A month's supply of Emergen-C to keep you healthy and cheerful
• A year's supply of hand sanitizer
• A plant for your desk
• A supply of nuts, beans, brown rice, oatmeal, dark chocolate, and other nonperishable "superfoods"
• An air-pop popcorn maker so you can make popcorn (which is considered a healthy whole grain) without all the salt, preservatives, and artificial flavors that come in microwave popcorn
• Candles to set a cheerful mood or use for your Feng Shui makeovers
• Tabs, pens, folders, labels, binders, storage boxes, etc. to help you organize
• Stainless steel water bottles to remind you to stay hydrated
• Lavendar pillow spray to help you have sweet dreams
• An assortment of Green, Ginsing, and Chamomile teas
• A meditation cushion
• A Yoga mat
• A crock pot
• A beautiful journal
• A new 2012 Planner Pad to help you set goals and plan out each week
• Food storage containers (lots of them)
• A delivery of fresh flowers

If These Inmates Can Meditate, So Can You.

I watched an amazing, thought-provoking  film recently called Dhamma Brothers, about inmates in a federal prison in Alabama who participate in a demanding silent meditation training program, and how it changed their lives. 

Here's an article about the prison program:

http://dhammabrothers.com/docs/FromMurderToMeditation.pdf

Here's a link to the film trailer:

http://dhammabrothers.com/Trailer.htm

Fun With Feng Shui (Part IV)

I asked Sandi Powers, Feng Shui Consultant, this question:

I have a desk at home, which I bought at a yard sale.  How can I set it up to help me be productive?

Here is her answer:


1.       First clear the old energy of the desk with intention by placing your crystal on the desk for a day or so or by burning sage and clearing the negative energy that might be on the desk.
Please wash or polish the desk, learning to love its flaws. Nothing is perfect and a second hand desk is a great way to remind us of that.  Love the imperfection in everything , keeps us  humble.
2.       We need to consider the desk top’s space as we would a room.  Placing your computer/books  in the center of your workspace. This is career and life path. Right now studying law is your career. 
3.       Assuming the computer is in the center of your desk the area behind it at the back of your desk is your area of Fame and Reputation.  Fire energy.  Passion. If at all possible put your light here. If not possible place a plant in a red/blue /green pot/container. Obviously keep it alive with love and water and hopefully some sunlight. If  living plants are not your “thing” a photo or figurine of an animal, something alive.
4.       Again we need to address the area to the direct left, Knowledge and Self-Cultivation. Yellows, earth tones , pottery, shells, natural items.  Square coaster for your  pottery coffee/tea  cup would fit nicely here. (wash after use ---no dirty dead energy in  your knowledge space)  Also a candle or mountain picture will keep you grounded and open to learning. A simple sea shell or sea rock will keep that area grounded and open for learning. Just recall the expanse of the ocean…so much to learn.
5.       The area to your direct right is Travel and Helpful people.  Anything metal, brass, gold, sliver, circular objects, natural objects…crystals or a paperweight. Also, anything that might remind you of a special teacher or mentor ….a favorite quote, book. 
6.       As always, keep the space organized as best as you can. When we see disorganization, we pick up that stressful, negative, overwhelming energy on a subconscious level. Even if being messy is what you consider to be the way you are, it has a subtle effect on your subconscious…try to focus and stay organized, not always easy , but making the effort is the good energy you want to create around you.

Note from Rachel:  Here's how I made over my desk per Sandi's suggestions. Yellow candle and sea stones on the left; computer in the center; light, plant in a red container, and bird figurine behind the computer; favorite books representing Helpful People on the right (look familiar?). 



Find Healthy Meals in Any City

The website HealthyDiningfinder.com lets you search for healthy restaurant meals in any town.  You can search by city name or zip code, and the search results provide specific menu choices at local restaurants, including nutritional information for each menu option.  Search before you go out to dinner with your friends, and you won't be stuck scrambling to find something healthy.

You're on your computer all the time anyway...you might as well use it to stay healthy.

http://www.healthydiningfinder.com/Home 

Fun With Feng Shui (Part III)

Here's a question for feng shui consultant Sandi Powers:  "I basically live in the library.  Any tips for how I can clear the negative energy from my study carrol and maintain a focused vibe?"

1.       Again start with clean. Bring some disinfectant wipes with you and wipe the desk area.

2.       There are various ways to clear the negative energy from a space.  However I am sure the library      would  not appreciate or allow most of  them.  We have smudging, clapping, ringing bells, burning sage, all not allowed in a quiet, fire free zone.  But we can use crystals. To clear unwanted/negative energy from a room or space, Smokey Quartz is the best. It will remove the dense energy and replace it with a clear, clean, uplifting energy.

3.       There is a double benefit with this  crystal, it balances the yin-yang energy. It can also assist with mind balance. Smokey quartz is an excellent grounding stone, increasing attentiveness to the moment  and that can only increase your benefit of study time.  Smokey quartz has been used to encourage creativity in business.  It is a stone of cooperation.  It increases the minds ability to study and retain by dissolving blockages that hinder learning.

4.       So remember, before you roll your eyes and say “It’s a stone/rock”   It is also  INTENTION  on your part.  Bring your Smokey Quartz stone with you, place it on your clean study area with the intention that it will absorb the negative energy and release the grounding, creative, concentrating energy.  Remember, we have the ability to shift the energy in any space just by sincere intention.  It does not have to make sense.  If you trust it will work, it will.

Problem: I keep falling asleep at my desk.

Solution: Replace your desk chair with a balance ball. 

I ordered my balance ball, which cost about $20, from Amazon.  Here's the link: Reebok Balance Ball

The ball inflates using a pump (included with mine), so you can deflate it when you move out of your apartment.  No more falling alseep at my desk, plus I can do core exercises while I study.  So, no more excuses not to work out.  This one came with a DVD which shows a 40-minute and a 20-minute workout using the ball. 



Feed Yourself in Five Minutes: Five Breakfasts in Five Minutes



I got this idea while visiting the Kripalu Center for Yoga and Health, which is a retreat center in the Berkshires.  They provide fancy, wholesome food for visitors, and offered this breakfast every morning.  I'm not a nutritionist, but I've read that  unprocessed whole grains (like brown rice) mixed with a little bit of fat and protein (nuts) is the breakfast of champions.  You can find bags of chopped nuts without any added salt or oil in the baking aisle of the grocery store.  Syrup and cranberries (or raisins) are just to make this breakfast yummy.  I've also made this with barley, which is cheap and very good for you, or quinoa, which can be a little more expensive but has tons of protein.  Or, when I have a little bit of each grain leftover, I've just mixed them together.  In my fridge, these little cups of deliciousness keep for five days.  You will need five reusable food storage containers, which I've bought at the grocery store, dollar store, drugstore.  These are great to have on hand all the time so you can feed yourself efficiently all week.

Hands-on time: 5 minutes
Study time: 40 minutes

Ingredients:

3 cups of Brown Rice (or try barley, quinoa, or any combination of whole grains)
Pancake Syrup
Dried Cranberries
Nuts

Directions:

Cook the rice according to the package directions.  I have a rice cooker (which I got at Target for about $15) but you can certainly do this on the stovetop.  I like the rice cooker because it senses when the rice is done and turns off automatically, so in case I fall asleep at my desk waiting for the rice to cook, it's not dangerous or wasteful. 

Scoop the rice into five separate storage containers.  You might have a little bit of rice leftover. 

While the rice is warm, squirt pancake syrup into each container to saturate the rice.  This keeps the rice from getting dry and crunchy in the fridge, and is delicious.

Let the rice cool and top with cranberries and nuts. 

Put lids on the containers and put them in the fridge.  You'll have a fancy, wholesome breakfast every day this week. 

Thanksgiving

Going home for Thanksgiving?  Invited as someone's guest?  Be assertive and bring your own containers for leftovers.  Glad offers a variety pack of 12 containers for a bout 5 bucks. 

Fun with Feng Shui (Part 2)

Problem:  I rent a room and have to sleep, eat, and study in the same small space.  How can I keep the positive energy flowing in my room?

I asked Feng Shui consultant Sandi Powers for help, and she provided the following advice:

1.       A challenge for sure. You want to create different energy for each space. This energy needs to be connected to keep the flow alive and positive. The first space is the spot for rejuvenation, rest, the sleeping area. If at all possible have your bed/futon going from North to South. This placement is conducive to better rest.  Keep the covers soft in texture and colors. This is not the place to have the red comforter ---- soft blues, greens, pale yellow, creams , calming, inviting, restful.  When you enter this area you want to rest.  Do not fall asleep watching reruns of Law and Order on the computer.—nothing electronic in this corner of the room.  Electric energy interrupts your rest. Turn of lights and your computer etc.  Also, the bed should not be in the direct line of the door that you enter your room.  You do not want the energy of the day to land on your place of rest. If that is not physically possible, you need to place a crystal over the bed or something at the foot of the bed to block the day’s energy. A Plant, a Chest, A chair, anything with the intention of stopping the day’s energy from entering your sacred resting space.

2.       The second space is your area to eat/prepare food. This is a nurturing, nourishing energy. Food is  comforting and necessary to life.  Keep this space clean. When you finish eating, preparing , clean up. Do not leave waste behind. Dead energy. You do not want that invading your space subconscious or otherwise. Take 5 minutes to clean up after yourself.  It would be ideal to eat in this area with a place setting, and a few minutes not reading, texting, watching TV/computer, just focusing on the food and the down time.  However, reality does set in and when alone we tend to eat at the computer reading whatever, and not really enjoying our nourishment.  Even if you consciously attempt to share a meal with a friend or just sit with yourself once or twice a week, you will experience a shift in energy.  Healthy food, loving friends, a few laughs, downtime, nourishes the soul, which fuels your life.

3.       Study space.  As  you enter your room ,the corner  to the direct left is your space of Knowledge  & Self Cultivation. This is the space where you study and collect the information you need to create the future you want for yourself. Good lighting is key. Light raises the vibration and represents fire which is warmth and passion.  The energy you want to create is grounding, earth energy. Aside from the obvious, computer, books, printer , paper etc.  bring in natural items. Maybe a pottery cup to hold your pencils, pictures of people, animals, mountains  to keep you grounded when you need to look away from your computer.  On your desk put something from the earth, a shell, rock, plant…anything natural to help you focus and not go out there… wherever that is. Again, try to keep it neat and organized, so when you approach this area of your space you do not feel overwhelmed . You want to enjoy your space of growth in character and knowledge.

Problem: I feel sad becuase I have so little money.

Solution: give things away.  Seriously.  Even if you don't have money to spend, I bet you have a lot to give to others.  Give your time (this is especially precious and appreciated in law school, where everyone is busy and frazzled), give someone a hug, give someone a smile, give someone a break, give someone a shoulder rub, give an answer in class, give someone a kleenex, make soup and give some to your neighbor (my neighbor does this and it makes me smile all day)...When you see how much you can give, you'll appreciate the simple abundance and richness of your life. 

I tried this when I was self-employed (a.k.a. broke) and starting my own business.  During the month of my 29th birthday, I gave something away each day (my birthday is in February, so it worked out to 29 days of giving).  By the end of the month, I felt like a million bucks.

This was not an original idea.  I heard about it on NPR.  If you'd like to try this and share with others who are giving things away, you can sign up for the "29 Gifts" project at http://www.29gifts.org/.  Or, read the book (available on Amazon here).  When you are done reading the book you can give it away. :)

No furniture? No money? No problem!

If you need furniture or other household goods (kitchen items, electronics, furnishings) but can't or don't want to pay, find out if there is a freecycle group in your area.  Go to freecycle.org and follow the directions to sign up.  Once you join, you can request items that you need or offer items that you want to give away. 

For example, here's what I've received from freecycle:

TV stand
plants
bread maker
sewing machine

And here's what I've given away:

broken washing machine
clothing
DVD player
desk
sewing machine

My favorite part about freecycle is that if you want to get rid of something, the recipient will come pick it up.  No need to drive to Goodwill.

Disclaimer:  My freecycle group sends many e-mails every day, so I use an old e-mail address to prevent my inbox from getting overstuffed.

Feed Yourself in Five Minutes: Soup for a Week

One of the best time-saving strategies I know of is to make a big pot of yummy soup that will last all week.  This soup is absurdly easy, and the ingredients are cheap. I like to buy the kind of chicken broth and canned tomatoes that don't have added salt, so I can control the flavor, but you can use any kind of broth or canned tomatoes. 

Ingredients: 
5 or 6 carrots
2 zucchini
1 big can of diced tomatoes
1 32 ounce carton of chicken broth
1 cup dried lentils
1 onion
salt and pepper
Italian seasoning

Directions:
Chop the carrots, onion, and zucchini and put them in a large soup pot.  Add the lentils.

Add the tomatos, including the juice.

Add the chicken broth. 

Add salt, pepper, and Italian seasoning to taste.  Bring the soup to a boil, then lower it to a simmer.  Cover, and walk away.  Let this cook for at least an hour, while you study or do your laundry. 

Done!  Taste a few lentils to make sure they're soft.  Add more seasoning if you need to. 

Extra Credit:  Let the soup cool and divide it into individual containers so you'll have "grab & go" lunches all week. 

Make it fancier:  Add frozen chopped spinach, corn, rice, chopped celery, Morningstar Meal Starters veggie crumbles, or leftover cooked chicken. 

Fun with Feng Shui

Not getting along with your roommates?  I asked Feng Shui consultant Sandi Powers for a recommendation.

Question:  I live with roommates.  How can we arrange our common area to keep the apartment harmonious?

Sandi's Answer:

1. Keeping the space uncluttered is very important. Put your items in your room/space. If someone repeatedly needs to move your clothing, books, computer etc., negative energy will start to manifest.

2. In the relationship corner of the room, which is the far right corner as you enter the room, the element is earth and the energy of the elements must be balanced to enhance the earth energy, which is grounding. The feeling you want to create is receptivity, ( give and receive). There are so many variables however to simplify you want pairs of things, items with a square/rectangle shape (tiles or picture frames with photos of all the roommates taken at a happy time).

3. Again there are very few spaces that would fall into a simple Feng Shui solution, the most important part of energy enhancement is INTENTION. When you fix your common space, have the intention of living together harmoniously. Do not forget to use your intuition or gut to know when a space is balanced.

Problem: I'm stiff and sore from sitting at my desk for 25 hours every day.

Educated Guest:  Amy Troy at Chicester Massage and Bodywork (http://chichestermassage.com/) offers these "Tips for Slouchers"

Amy, licensed massage therapist and owner of Chichester Massage, offers chair massage as part of our UNH School of Law Student Wellness Initiative.  Muscle tension associated with typing and poor posture while studying can trigger headaches, sleep problems, and repetitive stress injuries, all of which interfere with academic success.   Amy offered these suggestions for how to arrange yourself at your desk in an ergonomically correct way.  Face it, you spend so much time at your desk (or in the library,study rooms, etc.) you might as well be comfortable.  Here are Amy's tips:

Monitor
Place the monitor at a comfortable distance for viewing without causing eye strain, 18-24'' inches from your face.Use a monitor that can tilt and pivot, which will allow you to adjust its position so it can be directly in front of you.Use a document holder next to screen, rather than lying papers flat on table.

Keyboard
To avoid turning your body when using your keyboard and mouse, align them in front of your monitor.
The keyboard should be movable and tilt adjustable. Keep wrists in neutral position so fingers float over keys.  Do not plant wrists while working (wrist rests only for resting).

Chair
The chair should be height adjustable allowing your feet to touch flat to the floor.  You may need to use a foot rest to provide a right angle at hips and knees
The chair arms should be padded and height adjustable. Adjust seat with upper arms at your side and elbows bent at a right angle.  Adequate lumbar support should be built into the chair. If more is required, find a chair large enough to accommodate a lumbar support pillow or cushion.

Telephone
Place a phone within easy reach of the non-dominant hand, leaving the dominant hand free for writing and other tasks.  Make use of a phone that has both headset and speaker phone capabilities.

Break Timers
Even if you maintain good posture at the computer it is important to frequently change position and perform 1-2 minutes stretch breaks every hour.  You can set a timer on your computer to help you do this regularly.

Yes, you do have time to meditate.

One of the best ways to handle stress is to meditate.  If you haven't tried it, or need a refresher course, check out this adorable animation.  Even if you don't meditate, the video will make you smile. 

http://www.youtube.com/watch?v=F6eFFCi12v8&feature=share

When I meditate, here's how I do it:

I sit in a comfortable position (one that won't distract me with discomfort but won't allow me to fall asleep).  I set my cell phone alarm for 5 minutes. 
I close my eyes, and focus on how my body is feeling.  I try to relax, but I don't try too hard.  I notice my breathing.  If I'm super distracted, I count to three while I breathe in, and count to four as I breathe out.  If I'm able, I just breathe.
Inevitabely, thoughts come into my mind.  I notice the thought and, without judgment, let it go.  There's a pause....then the next thought comes in.  I notice it and lovingly let it go.  There's a pause....that space between the thoughts is fleeting but fabulous, peaceful, and precious. 
That's it! Just sitting and breathing, being in the moment, and not trying to eliminate the thoughts but letting them go as they arise.

Extra Credit: Try meditating for 5 minutes each day for a week, and see if it changes how you feel. 
Bonus Points:  Do some gentle stretches before or after your meditation to keep both your body and your mind feeling groovy.

November Playlist

About once a month I create a new playlist to use for yoga class.  Here is this month's:

Brent Lewis: Awakening
Wah!: Invocation
Ingrid Michaelson: Keep Breathing
Death Cab for Cutie: I Will Follow You Into the Dark
Nick Drake: Pink Moon
One eskimO: High and Low and In Between
Same Cooke: A Change is Gonna Come
Weezer: Island in the Sun
U2: Mothers of the Disappeared
Alexi Murdoch: Orange Sky
Peter Schmalfuss: Clair de Lune
Enya: Evening Falls
Krishna Das: Mere Gurudev
Radiohead: Treefingers

Fancy in Five Minutes: Superfood Scramble

Happy Friday!  After working hard all week, don't you deserve a special treat?  I find that a fancy breakfast sets the tone for the day, plus by Friday my poor little brain is so worn out it needs some nutritional TLC.  So this morning I made a yummy scramble, which took five minutes in the microwave, and contained 4 "superfoods."*  Here's how:
(Disclaimer: When I bought my groceries on Sunday, I took a few minutes to cut up my veggies and put them in little containers in the fridge.  So they were already chopped and ready to make my scramble.)

Ingredients:
Spray butter or non-stick cooking spray
Salt and Pepper
Portobello mushroom cap, sliced into bite-sized pieces
1 tablespoon chopped red onion
1/2 cup chopped red bell pepper

1 whole chopped tomato

1/2 avocado

salsa

1 egg

Directions:

Spray the bottom of a microwave safe bowl with butter or cooking spray.  Place the bell pepper, mushroom, and onion in the bowl and season with salt and pepper.  Microwave for 1 minute. 

Add the egg, break the yolk with a fork and stir in with the veggies.  Microwave for 1 minute.  Stir one more time.  Microwave for 1 minute. 

Mmmmm....steamy

Top with tomato, salsa, and avocado. 

Total time: 5 minutes


Ta-da!

Extra Credit: Spend at least 5 minutes eating your fancy breakfast without doing anything else while you are eating.  Turn off the computer, close your case book,  sit at a table, pay attention to your food, and enjoy!

Confession:  I sprinkled organic bacon on my scramble, which is not a superfood, but I had it in the fridge as part of my DIY salad bar. 

*Prevention Magazine's list of "25 Ridiculously Healthy Foods"

Our Student Wellness Initiative

Law school can be pretty miserable.  In my first year, I thought there must be a better way.  I developed a series of workshops to address some of the problems I observed: mental and emotional stress, physical stress, poor nutrition, etc.  to cheer people up and help them feel better and preform better. 

 

In 2010, the UNH School of Law Student Bar Association voted to fund my pilot program called the Student Wellness Initiative.  Based on positive student and staff feedback, I expand the Wellness Initiative this year program to offer students a broader range of opportunities to learn to support their own physical and mental health.  Presenters are local wellness professionals who can offer ongoing support to students in the community, as well as local health and wellness educators affiliated with the University of New Hampshire and the Community College system of New Hampshire, including NHTI's Department of Human Service and Addiction Counseling. 

Law school is very demanding, so many of the workshops focus on stress management.  For example, students can learn Mindfulness Based Stress Reduction (MSBR) techniques, strategies for work/life balance (the “Happy Lawyer” workshop), and meditation techniques.  Several workshops also focus on self-care, which supports academic success and professional longevity.  Self-care workshop topics include healthy eating to sustain energy and enhance brain function, integrative restoration (iRest) to facilitate better quality sleep, and “10 Minute Yoga” routines that students can practice at their desks to ward off repetitive stress injuries and joint  compression caused by long hours of sitting and typing. 

Weekly yoga classes will be offered for students, faculty, and staff.  Many students have tried yoga for the first time at UNH School of Law, and report that it helps them recover from long days of studying and the pressure of a challenging academic schedule.  A local yoga studio donated yoga mats and props, and our maintenance manager graciously allocated storage space for them in the building. 

A “Calendar Control” workshop also offers strategies to help students balance work and self-care for overall greater productivity.   

The ABA Student Division designated March 27 as National Mental Health Day as part of its Law Student Mental Health Initiative.  UNH Law’s SBA Student Wellness Initiative will offer daily seminars on mental health issues during the last week in March, including presentations from the Lawyer Assistance Program. 

We also anticipate collaboration with the UNH School of Nursing, which can provide on-site health screenings and wellness education, as well as collaboration with New Hampshire Technical Institute students and faculty in areas including nutrition, meditation, response to vicarious trauma, and mindful communication. 

Problem: My work study check doesn't cover my dry cleaning bill.

Solution: Swash

We're expected to look professional, but we're living on student loans.  When you need to suit up but can't make it to the dry cleaner (or can't afford it), try Swash (by Tide).  You can clean your suit in the dryer with just one sheet.  Throw your clothes and the wet Swash sheet in the dryer, set it on medium heat for 30 minutes, and walk away.  Do some homework while you're waiting (or take a power nap).  When the dryer buzzes, you're ready to rock and roll. 

Extra Credit:  Get your Swash delivered for free from Amazon.com, using thier "subscribe and save" service.  Sign up to have your Swash sent to you every month, so you'll never run out and you don't have to remember to do one more thing.  Shipping is free.  Score!

Nutrition Diva

I love the Nutrition Diva!  You can subsribe to her podcast, facebook posts, or free e-mail newsletter for "quick and dirty tips for eating well and feeling fabulous." 

Here's her bio:

"Nutrition Diva host Monica Reinagel is a board-certified Licensed Nutritionist and a professionally-trained chef.  She has authored four books on health and nutrition and her advice is regularly featured on television, radio, on the web, and in the nation’s leading newspapers and magazines. "

http://nutritiondiva.quickanddirtytips.com/

 Image courtsey of nutritiondiva.quickanddirtytips.com