Recharge-U

Cranberries, sunflower seeds, pumpkin seeds,
golden raisins, yummmm

Since its grand opening, Recharge-U has been quite the hype around Rice campus. This "convenience store" (which is conveniently open until only 7 p.m. each night), replaced 13th street, which boasted hot sandwiches, snacks, sushi, salads, and a Smoothie King. The fresh food has been replaced with mostly processed snacks, leaving only a few chilled sandwiches and small bowl of fresh fruit that is hidden behind the slushie machine (I'm not kidding). Though the number of fresh food and snack options is very limited at Recharge-U, fear not! Maria and I took a walk-through of the store to see what healthy snack options are still available. 

The Good Stuff, with some cautions...

1. Along the huge snack wall, there are a variety of nuts. We liked the natural almonds and edamame, which are full of healthy fats, protein, and antioxidants. Pay attention to the seasoning that could be added to the nuts, which could add lots of unwanted sodium.

2. Dried fruits are also an awesome snacking option because they are an organic, all natural way to have something sweet with no added sugar, plus they are even better for you when you mix in some nuts for protein. Dried fruit isn't all raisins and prunes! You can try all kinds of dried fruits from cranberries to strawberries, to peaches, or to my favorite, apricots. Some of the types we liked were the Peeled Snacks and the freeze-dried apple crisps.

3. Trail mixes are awesome because every bite is unique! Choose mixes with nuts and dried fruit over the more processed ones with candies, pretzels and sesame sticks. These will have the least amount of sugar, salt, and saturated and trans-fats. Beware of the yogurt covered trail mixes, which sound healthy right? There must be added saturated fat for the yogurt to harden and form a shell over the fruit, nuts, and other contents. Eek.

4. Pop chips. 100 calories. Air-popped and delicious. Enough said.

5. Bars, bars, bars. Bars are one of those things that everybody thinks is a health food, but it varies. Bars are highly processed foods, so they contain a lot of added refined sugar and artificial fiber, which can cause G. I. upset. Some of the better bar options are the pure bars, which are made out of whole grains and organic fruits, and the Clif bars, which use natural cane juice as a sweetener, not refined sugar. A good tip is to check the ingredients list. If one of the first ingredients is some form of refined sugar, kick it to the curb and find a healthier option.

Look at all of these delicious flavors!
My favorite is the chocolate brownie bar, which is made
out of dates, cocoa, and organic nuts. That's it! It has the
flavor of a brownie without the guilt, plus it has 7 g protein!

6. All-natural peanut butter squeeze packs are a good way to get some protein without too much added sugar. Smear some of this on one of those apples hidden on the back counter and you are good to go!

7. One of my favorite finds are the little hummus and pita chip packs in the refrigerated section. Hummus contains a number of good nutrients, including protein, iron, and folic acid. Try to find a brand that uses olive oil, which adds a healthy fat.


General Rules of Thumb

1. Keep your snack a snack-sized portion, not a meal. Snacks should hover around 200 calories, and it is beneficial to have around 15 g of protein and less than 5 grams of healthy fat (poly- and monounsaturated fats are the good stuff).

2. Remember that snacking is good for you! Small snacks throughout the day keep your metabolism in check so that you are less likely to binge at your big meals.

3. Watch the serving size on packages. It may look like 150 calories at first, but the entire bag could have 3 servings.

4. Try to go for the least processed foods possible, which at Recharge-U is VERY DIFFICULT. Processed foods tend to be high in added sugar and sodium. Keep in mind that your daily sodium intake should be 2400 mg, and some of the packaged microwavable meals border 2000 mg...

5. Beware of a lot of the "diet foods." These tend to be high in salt, which can actually make you look more bloated, and they also lack vitamins and other nutrients. Stick to the more natural foods, such as nuts and fruit, to get more bang for your buck.

--Cristina, Wellness Intern

Healthy Living Restaurant Review: Ruggles Green

Since the Rice serveries are closed on Saturday evenings, this leaves us students in a hungry and slightly vulnerable state as we are forced to go beyond the hedges in search of some weekend grub. While some students might find this to be a pain and would rather order in a pizza or walk over to the Chipotle in the Med Center, I’ve always been so eager to venture out into the Houston restaurant scene and discover the many hidden foodie gems this city has to offer. Since I’ve been at Rice for over two years now, I’ve been to my fair share of restaurants, both in Rice Village and beyond, and I’ve seen the good, the bad, and the extremely overpriced. As a “cultured” upperclassman, my gift to you is to show you where you can find some delicious, healthy, and cheap meals for your weekend adventures. So this is the start of my career as an unofficial restaurant critic; let’s see how this goes.

Two weekends ago, after some fab reviews from some other students, a group of friends and I went to Ruggles Green on a Saturday evening, located on 2311 West Alabama. This location is definitely the healthiest of the Ruggles franchises,  and it’s a nice change from the Ruggles Cafe and Bakery in the Village. I think the best thing about the menu at Ruggles Green is that there are options for EVERYBODY! Whether you are a vegetarian, gluten-free, vegan, pro-organic, or an omnivore, there is something delightfully delicious on the menu for you. Ruggles Green promotes a healthy (and green) dining experience by using the freshest local and organic ingredients, and every dish on the menu is held to a very high standard.

Now back to my delicious experience. As soon as we walked in to the warm and cozy cafe, we were greeted by a sweet aroma, colorful plates of food, and friendly counter staff. After much deliberation over the expansive menu (seriously, check it out), we finally came to a decision. One friend ordered a bowl of vegetable and quinoa minestrone soup and the organic hummus and pita, another ordered a gigantic grilled Atlantic salmon salad. Two of us (myself included) ordered the all-natural grilled chicken sandwich. The hummus was absolute perfection; it had the perfect balance of smooth richness and nuttiness from the chickpeas, plus the order came with some delicious toppings for the toasted pita like olives and sundried tomatoes. The salad had a unique balance of salty and sweet, but the real winner on this salad was the housemade mango ranch dressing.

My dinner was omgdelicious. First of all, I’m pretty sure they put an entire avocado half in my sandwich, a heart-healthy monounsaturated fat that I’m always a fan of. My sandwich was also topped with some crunchy micro greens, that delicious mango ranch dressing, Swiss cheese, locally grown tomatoes, and homemade pickles (which were a little too sweet for my liking, so I picked them off). I am also a HUGE french fry fan, one of my few guilty pleasures. To satisfy my craving for that crispy goodness, I opted for some sweet potato fries. Though these contain more sugar than regular fries, they contain more vitamin A (betacarotene) and vitamin C, which are both powerful antioxidants that remove damaging free radicals from the body’s cells. Yes, I am totally justifying my french fry craving, but whatever. It works. They were absolutely wonderful, with the perfect ratio of crunchy exterior to soft, buttery interior.

Though my friends and I were way too full from our hearty dinners to even think about dessert, we did notice they had a good variety like the other Ruggles restaurants in the Houston area. Some of the things that caught my eye were the hi-protein hemp brownie, the all-natural pink velvet cake (colored and flavored by fresh strawberries), and the organic carrot cake. The desserts are gigantic, so be prepared to share with friends. Maybe next time...

My friends aren’t the only people who are a fan of Ruggles Green. While we were there we also saw two other groups of Rice students enjoying a yummy dinner prior to their Saturday evening festivities. With good reason, I say, because there aren’t too many restaurants that offer high quality, diet-conscious, local and organic meals for under $15. This dining experience is worth the drive, the cost, and the calories from those awesome sweet potato fries.

Please leave your comments! I’d love to hear what you guys have to say about Ruggles Green, as well as take suggestions for other yummy, healthy restaurants.

--Cristina, Wellness Intern

How to Improve your Sleep in College. Yeah, It's Possible.

Even though classes just started a few weeks ago here at Rice University, I’m already so behind on sleep. How is this possible?! I’ve been here for less than a month and my sleep schedule is so out of whack. According to the National Sleep Foundation, college students average about 6 or 7 hours of sleep per night (awesome, I’m not alone!). Sadly, college students who stay up late studying, working, or partying are susceptible to bouts of sleep deprivation, which can cause daytime sluggishness, depressed mood, poor academic performance, and difficulty concentrating.

After some research on the topic, I’ve decided to compile a little guide for all of the yawning students sitting in their 9 o’clock classes. Read up and learn how to catch up on your ZZZs, or at least how to make the most of them!

1. How many hours of sleep should I really get? According to the National Institutes of health, the amount of sleep needed varies from person to person, but generally teens and young adults (that’s us!) need about 8-9 hours of sleep per night to function normally.

2. Naps. A lot of health articles say not to nap because it disrupts your internal sleep-wake clock, blah blah blah. Well let’s be realistic here. In college, we are bound to have irregular sleep schedules since our day-to-day activity and class schedules vary, and naps can be very re-energizing. If you think you need a nap, try to do so in the afternoon so it doesn’t interfere too closely to your bedtime. Also, limit your nap time. I try to set an alarm to wake up after 40 minutes so that I feel refreshed and not too groggy. Don’t go to your room and pass out for 3 hours--that definitely will prevent you from falling asleep quickly at night.  

3. Food. Food’s effect on sleep is slightly debatable... Generally, you should avoid heavy meals for at least 3 hours before you go to bed, but some people say that snacks before bed help them fall asleep. Since we Rice kids usually stay up past 11 or 12 and have dinner at 6, we have a long period of time from when we eat dinner until we hit the sack . It is recommended to have snacks between meals to keep our metabolism up and running and manage our blood sugar levels, so snack time should definitely occur at about 9 o’clock. Are you a big fan of late night food runs to TC, Whataburger, or Katz’s? Me too! Just be sure to keep your snack light to prevent indigestion and insomnia.

4. Caffeine. Caffeine affects people very differently, but as a general rule of thumb, you should avoid caffeine for at least 4 hours before bedtime (if you plan on going to sleep at a certain time). However, this rule doesn’t necessarily apply to those who plan on staying up late, cranking out group projects or problem sets (definitely been there...). So go ahead and become best friends with Coffeehouse, just be aware of how your body handles caffeine at night.

5. Exercise. There has been a lot of research stating that aerobic exercise is associated with a number of mood elevators that ultimately improve sleep quality and reduce grogginess throughout the day. You should aim to exercise about four times per week, and be sure to alternate between cardio and weight training. On the other hand, exercising too soon before bedtime can leave your body feeling energetic and fueling with activity, which makes it harder to fall asleep. So even though the Rec Center is open pretty late, you should take into consideration that your workout should end 3-4 hours before you plan on going to bed. 

6. Alcohol. Oh alcohol. Though alcohol is a depressant and will help you to doze off to sleep, chances are that when the alcohol wears off, you could wake up in the middle of the night and have a hard time falling back asleep. So if you have a big test on Friday morning, it’s probably best to avoid the Thirsty Thursday events at Pub (your body will thank you later). 

7. Try to go to sleep and/or wake up at around the same time everyday (yes, even on the weekends). It’s so tempting to sleep in past noon on Saturdays and Sundays after a full week of waking up early for classes, but you should really try not to. This upsets your internal biological clock and will cause additional tossing and turning the next time you try to go to sleep at your normal hours...

8. If you aren’t falling asleep within 20 minutes of getting into bed, don’t just lie there! We’ve definitely all been in this situation: tossing and turning, staring at the clock and having a mini panic attack about the amount of sleep you’re going to get, etc. If this happens to you, get out of bed and do something else (such as reading) until you feel sleepy again. Don’t turn on the TV or check your Facebook--the light from the screen stimulates the brain and will make it even harder for you to fall asleep.

9. Avoid all-nighters to study. I totally understand that this is inevitable for Rice students, but you should really try to limit the number of all-nighters. This throws off your sleep schedule for at least 2 or 3 days and can have detrimental effects to your mood, performance, and health.

--Cristina, Wellness Intern