Morning Fuel

If you’re a morning runner, use these healthy meals to power up before a run or get you work-ready after a jog.

1. Runner’s Scones: Start your morning off right with these scones tweaked especially for runners.
2. Zucchini Bread: This summertime classic is a great morning meal for runners.
3. Oatmeal Pancakes: Fill up on these whole-grain pancakes for a refuel after a run.
4. Date-Nut Bread: This rich bread offers up a perfect protein and carb combo for the morning.
5. Brown Rice Breakfast Porridge: There are few morning meals healthier than porridge, especially when made with brown rice like in this recipe.
6. Strawberry-Stuffed French Toast: While it might sound rich and decadent, this recipe isn’t as unhealthy as you might think and is a great power-up for a jog.
7. Walnut and Blueberry Bran Pancakes: These pancakes show that you can still enjoy breakfast favorites with a little bran involved.
8. Hash Brown Casserole: Carb up on potatoes in this great classic breakfast recipe – just like what you’d get at a restaurant.
9. Marmalade Flapjacks: This recipe from The Guardian will help get you up and literally running.
10. Buckwheat Pancakes: Instead of using white flour to make pancakes, this recipe replaces it with buckwheat for a healthier start to your day.
11. Apple Power Pancakes with Spiced Apple Syrup: These pancakes are runner-approved to fill you up and get you ready for anything.
12. Power Frittata: Runners of all ages will love this frittata as a weekday breakfast or a weekend brunch.

Athletic Eats

No matter what kind of athlete you are, these recipes will help you build muscle and maintain your endurance.

13. Spicy Chicken Fingers: This recipe will help you to gain the muscle you need to push through your runs.
14. Garlic-Spinach Gnocchi with Red Chard, Sun Dried Tomatoes, and Canellini Beans: If you’ve got the time, this gnocchi recipe is not only delicious, it provides the perfect ingredients to power your workouts.
15. Southwestern Cheese Panini: This panini is a quick and easy way to get the energy to go for a jog.
16. Arugula-Walnut Pesto: While many recipes for athletes rely on meats for protein, this pesto is delicious without an ounce of meat.
17. Beef Kebabs: Simple and easy to make, this recipe will become a staple for those in training.
18. Lean Turkey Breast Roasted with Herbs: You can’t go wrong with this recipe. It’s low cal so you can keep off the pounds, tasty and is great fuel for exercise.
19. Super Black Bean and Corn Burritos: Here’s another great vegetarian recipe perfect for runners. Better yet, it’s super easy to make.
20. Tandoori Chicken Skewers: These Indian-inspired skewers will help ensure you have the energy you need to be an endurance runner.
21. Rigatoni with Salmon & Ricotta: Try out this dish for a different take on pasta and salmon– both great pre- and post-workout eats.
22. Steak and Ratatouille: Those who are trying to bulk up or build muscle will appreciate this great protein-filled recipe.
23. Falafel with Tahini-Mint Sauce: This recipe for grilled falafel proves that you can do just as well as an athlete without eating meat.

Marathon Fuel

Preparing to take on multiple miles in a marathon? Cook up one of these meals for pre-run energy.

24. Quinoa Salad with Chicken, Grapes and Almonds: Give this high-protein grain a try by adding chicken, grapes and almonds for the perfect last meal before a marathon.
25. Fruit and Yogurt Smoothie: If you’re looking for a quick energy boost before you run, this smoothie is a great way to do it.
26. Goat Cheese, Avocado, and Turkey Sandwich on Nut Bread: This sandwich has everything you need to get ready for or recover from a long run.
27. Roasted Bell Peppers Stuffed with Quinoa: Another take on quinoa, this recipe pairs it with peppers for a light, healthy meal perfect for marathoners.
28. Linguine with Shrimp: It’s basic, classic and great for anyone looking to face an endurance race.
29. Potato-Watercress Soup: You’ll be happy to indulge in this healthy soup post-race — and so will your body.
30. Carrot Lentil Casserole: It might sound like an interesting combo, but this recipe is just as delicious as it is nutritious.
31. Lentil and Tomato Soup: Take your tomato soup up a notch by adding some lentils to get some much-needed protein before a race.
32. Sticky Lemon and Honey Chicken with Rice: This recipe will help you run faster and longer by providing your body with the fuel it needs to keep going.
33. Fettuccine Alfredo: Carb up before your race with this great recipe from chef and runner Rocco DiSpirito.
34. Easy Sweet and Sour Chicken: This simple recipe is perfect for those who are engaging in any kind of intense athletic activity.

For Runners On-the-Go

These recipes are perfect for runners who are pressed for time. All can be made in minutes or left to cook on their own.

35. Black Bean Crockpot Soup: Make this the night before, and 24 hours later you’ll be enjoying the flavorful and healthy goodness of this soup.
36. Crockpot Lentil Soup: Cheap, easy and healthy, this recipe is perfect for busy runners who want to eat right, but don’t always have time to cook when they get home.
37. Corn, Ham and Potato Scallop: Plunked in the crockpot and allowed to cook for 7-9 hours, the ingredients in this recipe come together to provide the perfect after-run meal.
38. Garlic Lime Chicken: Served with rice, this southwestern chicken requires very little prep and cooks while you’re at work.
39. Microwave Vegetarian Chili: Think you have to let chili simmer for hours for it to be good? This microwave recipe proves otherwise, making you dinner in under an hour, provided you prep ahead.
40. Crockpot Lasagna: Try out this classic recipe in a crockpot, so dinner can cook while you work or run a marathon.
41. Crockpot Cioppino: If you’re a seafood lover, then you’ll appreciate this recipe that lets you whip up a delicious cioppino with minimal work.
42. Grilled Salmon with Lentil Tabouli: Ready in just twenty minutes, this recipe is a perfect for busy nights when you don’t really have time to cook. If you don’t like fish, use chicken instead.
43. Green Chili Enchiladas: Whip this Mexican favorite up in under thirty for a delicious vegetarian weeknight treat.
44. Black Bean, Corn, and Zucchini Enchiladas: Here’s another great enchilada recipe from Cooking Light that proves that you don’t have to slave away in the kitchen to eat well.
45. Easy, All-Day Meatloaf and Vegetables: Start this meatloaf before you leave for work and you’ll have a healthy and runner-approved meal waiting when you get home.

After Run Meals

Give your body the nutrients it needs to recover after a run by whipping up one of these entrees.

46. Low-Fat Chili: You can’t go wrong with eating right when it comes to making chili, and this recipe won’t disappoint in flavor or nutrition.
47. Chicken Not Pie: Forget about those pesky pie crusts and try out this post-run recipe from Mark Bittman.
48. Pork Tenderloin with Winter Vegetables: Easy to cook and filled will the things your body needs post-workout, don’t miss out on this recipe.
49. Post-Workout Tuna Salad: Designed with the athlete in mind, this post-workout meal is light on calories but full of taste.
50. Ginger and Melon Rescue Remedy: Need a quick boost after a particularly hard run? This recipe could be just what you’re looking for.
51. Meat and Grain Burger: You could eat a regular burger, but then you’d be missing out on all the benefits throwing in a bit of grain has to offer.
52. Baked Pasta with Chicken Sausage: When you’re feeling beat after a long run, this comforting meal will help you perk up and feel good.
53. Thai Beef Salad: Great for lunch or dinner, this recipe is light, healthy and full of great proteins.
54. Chicken Noodle Soup: It’s not just for when you’re sick. This homemade classic will warm you up and make your body feel great at the same time.
55. Tarahumara Pinole: If you’re super serious about your running regimen, then try out this recipe for post-workout super fuel.
56. Frijoles Antioquenos: Beans are an amazing source of vitamins and proteins, and this recipe will make it hard to resist eating them.

Carb-Loaded

If you’re looking to load up on carbs before a run, these choices will all fit the bill.

57. Sausage and Broccoli Rabe Penne: Runners of all ages will love this flavorful and healthy pasta dish.
58. Pasta Pomodoro: Runner’s World offers up this recipe for the perfect post-run pasta sauce and entree.
59. Asparagus and Mushroom Rigatoni: Restaurateur Joe Bastianich shares his favorite carb-loaded meal, a simple, light rigatoni.
60. Ravioli with Pork, Fennel, and Shiitake Sauce: These amazing little raviolis will have you begging for more.
61. Vegetable Lasagna: Filled not only with great veggies, but also the carbs you need to fuel your runs, this recipe is a real winner for any runner or athlete.
62. Pizzichi with Spring Veggies: This whole-grain pasta gets a boost from turkey bacon, asparagus and green beans.
63. Black Pepper Pappardelle with Prosciutto: Make your own fresh pasta and pair it with cured ham and leeks for an amazing dinner.
64. Butternut Squash and Potato Curry: If you prefer potatoes to pasta, then try out this recipe for a fall-perfect curry.
65. Black Bean Lasagna: Runner Dude names this bean-filled lasagna as one of his favorites to please the kids and fuel his training.
66. Turkey Macaroni: In desperate need of some comfort food? You won’t do much better than this meaty, cheesy concoction. It’s surprisingly low in fat and calories and high in protein.
67. Pasta Ponza: Billed as being the perfect pasta for marathon runners, this dish combines tomatoes, capers, bread crumbs, pasta and herbs to make a stellar dish.

Snacks and Desserts

Indulge your sweet tooth and stay energized throughout the day with these great recipes.

68. Multigrain Energy Bars: You could just buy energy bars at the store, but they wouldn’t be half as delicious as this homemade version. Plus, you can tweak the ingredients to your liking.
69. Guava Smoothie: Power up in the morning or afternoon with this smoothie, blending together guava, OJ, banana and lemon.
70. Lemon Cloud Rice Pudding: Getting in shape through running doesn’t mean having to give up all desserts. This recipe is full of complex carbs that can help you recover after run.
71. Cranberry Pumpkin Granola: This granola offers up seasonal flavors and some healthy crunch that can beat a mid-afternoon slump.
72. Sticky Date Pudding: This dessert might look too rich to be part of a runner’s diet, but look again. While it’s certainly not health food, the carbs it contains can easily be run off if you have a small piece.
73. Warm and Nutty Cinnamon Quinoa Recipe: You might not have considered quinoa as a dessert food before, but this recipe proves that the grain is incredibly versatile.
74. Coconut Almond Bars: The addition of almonds into this recipe gives it a dash or protein that helps make it a bit healthier and great for after a long run.
75. Brown Rice Pudding with Banana: There’s not really much in this dessert that’s bad for you, so indulge (in moderation) at will.
76. Rice Cake Stacks: Help make those rice cakes a little less boring with this recipe that pairs them with peanut butter and banana.
77. Fresh Fruit Tart with Almond Crust: Bringing together fresh fruit and nuts, this whole-food recipe is surprisingly healthy without forgoing any taste.
78. Pumpernickel Rye Bread: Dark breads have the hearty, healthy ingredients you need for staying strong on a run, so try this recipe to bake up your own.
79. Black Bean Brownies: Want to have brownies without the guilt? This recipe replaces some of the bad stuff with healthy black beans.

Training Foods

Whether you’re training for a marathon, biathlon, triathlon or just for fun, these recipes are perfect for keeping you in shape.

80. Super Soup: Check out this video to learn how to turn an average can of soup into the perfect training food by adding great sources of fiber.
81. Carbo Calm Chowder: Carb up before your training program with this recipe for runner’s clam chowder.
82. Savory Beef Stew: This beef stew recipe has all the essentials you’ll need to power through an intense training program.
83. Ground Turkey Meatloaf: This isn’t your grandmother’s meatloaf. It’s been retooled in this recipe to be lighter, healthier and perfect for athletes.
84. Baked Fish and Green Salad: It’s hardly possible to create a meal that’s not only better for you, but provides more of what you need to get through long workouts with ease.
85. Protein Fudge Nuggets: If you’re busy training, you’ll want to keep your strength up throughout the day. These small snacks make that easy and delicious.
86. Pancetta Spaghetti: Give your pasta a little something more by adding in pancetta, a type of Italian bacon, helping to balance out the carbs with some much-needed protein.
87. Beef and Sun-dried Tomato Flatbread Pizza: Take a different route with your pizza and try out this recipe, a favorite post-marathon treat of chef Bobby Flay.
88. Baked Mac and Cheese: Looking for comfort food to ease the pain of your aching muscles? This recipe has it all, with pasta and cheesy deliciousness.
89. Southwestern Stuffed Acorn Squash: If you’re training in the cool fall weather, treat yourself to this seasonal squash, filled with turkey sausage, onions, peppers, black beans and tomatoes.
90. Curry Chicken: Endorsed by body builders, this recipe is easy to make and offers up 35 grams of carbs and 32 grams of protein– perfect for training.

Weight Loss

Some runners are in it to lose weight. These recipes will give you the healthy basis you need to keep running without loading you up with extra calories.

91. Spaghetti Squash with Roasted Vegetable Marinara: If you don’t want all the carbs from pasta, try out this vegetable replacement in this amazing recipe from Running Foodie.
92. Carrot Ginger Soup: This blend of nutritious carrots and invigorating ginger will help you lose weight and stay healthy.
93. Chipotle Black Bean Salad: Black beans are a great source of protein and are low-cal to boot, making this salad a perfect choice for runners on the weight loss path.
94. Balsamic Roast Chicken: You can’t get much healthier than a simple roast chicken. This recipe helps you maintain that health without sacrificing taste.
95. Spicy Thai Chicken and Vegetables: Check out this Asian-inspired recipe to get all the protein, vitamins and minerals you need without all the fat.
96. Chicken or Beef Fajitas: They’re basic, delicious and pretty darn good for you, so be sure to try out this recipe for fajitas.
97. Squash and Chickpea Moroccan Stew: Not only is this recipe incredibly healthy, it’s full of great ingredients that will help power your run.
98. Pasta with Portobello Mushroom Recipe: Indulge in pasta the healthy way with this athlete-approved recipe.
99. Mushu Tofu Stir Fry: Kick the meat to the curb and try out this recipe from Runner’s World that brings together, tofu, cabbage, scallions, and bok choy in an easy-to-eat wrap.
100. Beet Walnut Salad: Whether you eat it as a main dish or just as a side, this salad is low on fat and calories (just 89 per serving) and high on all the things your body needs to keep going through a run.

Whether it’s in work, school or just your everyday life, the most essential key to staying productive is staying organized. Even if you’re a chronically disorganized person, this is a skill you should work to hone as it can have far-reaching benefits for you throughout your life. After all, think about how much time a simple task like driving to class takes if you don’t know where you put your keys, can’t find your notebook or misplaced your assignment. These minutes add up, and if you want to get more done you need to minimize the amount of time you waste.

When it comes to schoolwork, productivity stems from being able to plan and often work ahead. If you have a big paper coming up don’t wait until the last minute to go to the library or make an outline. Working ahead will let you more easily face any potential problems or challenges you will run into and will give you time to talk to professors and do better work. Of course, in order to spread out your work and make sure you have time for everything you’ll need to keep a detailed schedule. Invest in a calendar or planner to help you figure out how to space out your workload so that you have plenty of time to work on things without feeling overwhelmed.

Finally, use what time you have wisely. You’d be amazed at how much more you can get done if you do something with extra time instead of wasting it. For instance, if you take public transportation to class, don’t just space out during the ride. Use the time to study, read or prepare for class. It might only be fifteen or twenty minutes, but it can add up over the weeks and months that you’re in school. Plus, you’ll have more time to relax once you get home.

There are no big secrets to increasing your academic productivity. Simple rules like staying organized, planning ahead and paying attention to your time management can go a long way towards making everything you have to do in your life a whole lot more manageable.

The most important thing to do is to never stress about your embarrassing moment. A time machine does not exist, so don’t repeat the scenario in your head hoping things would’ve gone differently. It’s equally important not to turn that moment into a feeling of shame, for instance. Remember that everyone experiences embarrassment at some point in their lives. So it’s just best to accept that feeling of embarrassment straight on. You will feel flustered and your cheeks might turn red for about five minutes but that feeling will pass. But if you do not deal with the situation in a correct manner then those around you may never let the story go, and if they decide to repeatedly tease you you’ll probably get embarrassed all over again. So to prevent this from happening you first need to learn how to laugh at yourself. Having a good sense of humor is vital when trying to control the situation. This is because by laughing, you are in a sense beating them to the punch. Meaning, the people around you won’t tease you if you already think that the situation is funny. Granted they may laugh along with you, but they won’t be laughing at you, which is a really big difference.

It’s also important that when an embarrassing moment happens you try to exude a level of confidence. The more confidence you show the more people will get the feeling that you were not affected by the embarrassing moment at all. And if you were not affected, people won’t pay any attention to you. If anything, depending on the scenario, they may ask if you are ok, but the likelihood of anyone laughing at a confident person in very slim. So talk comfortably, stand tall, and act normally.

ence.

It’s also important that when an embarrassing moment happens you try to exude a level of confidence. The more confidence you show the more people will get the feeling that you were not a

1. Shin Kicking: Every year in Gloucestershire, England, crowds gather to drink in the wonders of the World Shin-Kicking Championship. Shin-kicking involves exactly what one expects. Participants shove straw in their pant legs, lock arms and kick at each other until one falls down — though some don’t opt for any padding whatsoever! Workboots, most especially the steel-toed variety, make for the most popular and effective weapons of choice. Competitions usually involve three rounds, with the victor claiming at least two of them. Surprisingly enough, the game has actually grown much safer over time. In the 19th Century, Welsh players would drive nails through their shoes and just start inflicting flesh wounds all over the place.

2. Wife Carrying: Much like shin-kicking, the sport of wife carrying succinctly sums up the entire premise in its name alone. It began as a joke in Finland before branching out to other regions, such as Latvia. Each team is comprised of one man and one woman (who must be over both 110 pounds and the age of 17, but not necessarily a wife), who must maneuver a 253.5-meter obstacle course with the latter’s legs flung over the former’s shoulders. The specifics of each trek vary from competition to competition and country to country, but the official rules dictate two dry and one wet challenges, with the latter involving a depth of one meter at most. Fortunately, the women are very much advised to wear helmets throughout the ordeal.

3. Toe-Wrestling: Most people probably declared a thumb war or two in elementary school, but its podiatric equivalent has its own annual world competition. Played mostly in the UK, toe-wrestling as a very real adult, competitive sport stemmed directly from the common childhood pastime. A World Toe-Wrestling Organisation supposedly exists (or once existed), but unfortunately does not appear to have a website of its own. BBC quipped that they launched a sadly unsuccessful bid at Olympic status, so the truly gifted must only compete for glory at the World Toe Wrestling Championship. Locations and the charities sponsored by ticket sales apparently vary from year to year, but the first took place in Staffordshire back in the 1970s.

4. Cheese Rolling: Gloucestershire boasts a fair amount of unusual, obviously-titled sporting events, but only Cooper Hill sees the most undeniably delicious one of them all! Featured on ESPN, BBC and more, contestants elect to participate in either an uphill or a downhill race, pick up a 7 to 8 pound wheel of Double Gloucestershire and subsequently send it rolling down the embankment. After a time, they hurl themselves after their cheeses, with the winner being the first to reach the bottom. Organizers claim the sport dates all the way back to the ancient Phoenicians, Romans or Britons, and Cooper’s Hill hosted competitions at least a good deal of time before the early 19th Century. Because of the wartime rationing, between 1941 and 1954 the citizenry used wooden wheels, but beyond that cheese rolling remains an unbreakable Gloucestershire tradition in which the populace understandably takes much pride.

5. EXTREME IRONING: With a name like "EXTREME IRONING," this sport could only be more ’90s if it wore hypercolor t-shirts, ate Dunk-a-Roos and was illustrated by Rob Liefeld. Launched in (of course) 1997, practitioners take crumpled clothing, an iron and an ironing board out on dangerous expeditions. Mountain climbing, kayaking, skiing, snowboarding and other common high-energy activities get a shot of domesticity when EXTREME IRONERS accept this dangerous challenge. Because of this high degree of flexibility, there are few solid rules and limitations. No official competitions exist just yet, either, though the EXTREME IRONING Board keeps photo galleries, forums and other conduits for enthusiasts to bond over their totally radical hobby. Maybe someday a definitive contest will emerge from this community.

6. Chess Boxing: The ancient, cerebral game of chess gets a literal punch-up (yuk yuk yuk) courtesy of the World Chess Boxing Organization. With three to four championship tournaments a year, competitors have plenty of chances to flaunt their mental and physical muscles. Anyone hoping to participate must display a flair for both challenges, with at least 20 boxing matches under their belt and an ELO rating of 1800 or higher. When competition time rolls around, challengers alternate between five three-minute rounds of boxing and six four-minute long rounds of chess, though checkmates and K.O.s can end the maximum eleven rounds early. Hopeful chess boxers should certainly try to play black whenever possible — in the event of a tie, they are considered the default winners.

7. Warrior Dash: England’s former American colony is no stranger to bizarre sports, either. Taking a cue from the first Europeans to settle the continent, Warrior Dashers dress up as Vikings (or Vikings as filtered through pop culture) and engage in epic feats of strength different from event to event. The race travels all over the United States and pits the costume-clad competitors against some grueling obstacle courses — but they claim the tests require more mental than physical endurance (though the latter never hurts). All of them, though, do involve copious amounts of glorious mud, live music and beer. Spectatorship is encouraged as well, so anybody blasphemously (or understandably, given certain circumstances) not wanting to get their Viking on may still drink in the glorious revelry.

8. Bun Tower Climbing: Every year, the citizens of Cheung Chau (a small island off the coast of Hong Kong) gather at the Pak Tai Temple playground for the beloved Bun Carnival and Climbing Carnival. Bun tower climbing competitions comprise one of the major highlights, with individuals or teams skittering up towers overflowing with the delicious steamed delights and the swiftest considered the victor. One variation, known as the Bun Scramble, involves seeing who scuttles down to the ground carrying the most treats on his or her person. Though Chinese-style steamed buns are so tantalizingly tasty, this is one of those situations where even the losers come out winners. Seriously. Go try one right now, especially if it has a barbecued pork or red bean filling.

9. Buzkashi: Afghanistan’s national sport and beloved pastime certainly qualifies as a major example of cultural relativism and dissonance. It qualifies as "strange" only in that it seems as such from the outside looking in rather than a fun, unorthodox and self-aware sporting subculture. Afghans take this ancient sport, which historians believe dates back to the Turkic-Mongol peoples, as seriously as Americans take their flavor of football. Buzkashi players recognize two very different styles of game play, Tudabarai and Quarajai, but both require horses and the movement of a headless goat or calf corpse. The variations lay largely in field layouts and scoring, with the latter accomplished by completing specific feats with the corpse — and all on horseback, to boot.

10. Bog Snorkeling: Ah, the United Kingdom! Without it, lists such as these would likely not exist (neither would Monty Python, for that matter, and a world without Monty Python is a cloudy and dreadful world indeed). Llanwrtyd Wells, Wales boasts the epic honor of launching the trend in 1976, and it later spread to other boggy areas. Because of this, the annual World Bog Snorkeling has been held here every year since 1985, each one sponsoring a different charitable organization. Competitors, clad in snorkels and flippers, must endure a 60-yard trench cut through treacherous, putrid peat without using any swimming strokes. That’s right. They go about it using nothing but the power of their mighty, mighty feet.

But just because it’s easy to get sick doesn’t mean it’s hard to prevent it, either. First adapt your daily living habits, and make an effort to eat healthier, take vitamins and supplements like Vitamin C, and get plenty of rest. These little tricks will pump up your immune system, giving your body an extra shield against cold and flu germs. You can also keep your room a little cleaner: throw out tissues, napkins, and other disposable personal items that spread germs, and regularly disinfect your keyboard, mouse, doorknobs and other communal surfaces. Don’t share drinking glasses or bottles, and don’t even share food: or at least pour out the chips and cereal instead of reaching in with your hands to fill up your plates.

Regular hand washing is often touted by health professionals and the CDC as one of the most effective things you can do to prevent getting sick. You can carry wipes or hand sanitizer, but washing your hands before and after you eat, use the restroom, and just throughout the day will lower your risk of ingesting germs. Touching your mouth and face less helps, too. Encourage your roommates and suitemates to sneeze into tissues and wash their hands too, and avoid classmates who cough and sneeze with abandon. Hopefully they’ll have already been quarantined by that point.

Make that produce last longer and get some extra vitamins by dicing up a few peppers, carrots or grape tomatoes to toss into your ramen. Depending on the flavor of your ramen, almonds, walnuts, pumpkin seeds, broccoli and cauliflower, scallions, and zucchini or squash also make good toppers. If you’d rather have your veggies a little steamed, put them in a microwavable safe bowl and drizzle a little water over the top to help them cook. It’s not the same as sauteeing or steaming over a stove, but your ramen will still probably taste better.

If you don’t have the cash for the grocery store, raid your campus dining hall. Pick out already chopped veggies from the salad bar, or ask for a piece of grilled chicken, fish or beef that you can wrap up and take home to your ramen. If you eat it cold, a side of light salad dressing can turn your ramen into a tasty pasta salad, too.

Ramen isn’t a terribly junkie meal, but it does need a little help in the vitamins and nutrients department. And of course, eating three packs for dinner won’t do anything for your daily caloric goals, either. If you’re craving something cheesy, sprinkle on some grated low-fat or skim cheese for warm gooey-ness without tons of fat and calories. And if you just want a snack, make the veggies or meat toppings the main part of your ramen dish, breaking off half of the pack for later.

But when you’re surrounded by treats and goodies all day long — or all week long — it’s tough to avoid the temptation. In addition to vowing to practice a little more self-control, there are some tricks you can play on yourself to keep the junk food away from your own desk, even on special occasions. First, bring your own food and snacks from home. Junk food is harder to avoid if you’re already hungry and it’s the only thing around. Bring a healthy lunch and pack portioned out snacks in plastic bags, like nuts, low-fat wheat crackers, yogurt, and sliced raw vegetables. Pass up lunches with co-workers and tag along for coffee breaks instead. And when you’re forced to eat with a group — catered meetings are sometimes mandatory — pick the smallest plate or bowl and fill it with salads and the veggies.

When it comes to birthday parties and the baked goods trays lying around the office, don’t feel like you have to eat something to be polite or gracious. There are other ways to show your appreciation or to share congratulations than eating someone’s snack: put on the birthday hat, send a thank you note, or offer to pick up a little of the birthday girl’s workload that day. Another reason people often indulge in snack trays is because it’s free and they feel like they deserve it. But food shouldn’t be treated as a reward or something to be traded for hard work, ever. And if you’re at work, that means you’re earning a paycheck, and you can buy your own food — you’re not in college anymore.

As bad a rap as America gets for being overweight, Doritos-guzzling slobs, healthy eating is becoming more and more mainstream. If you bring your own snacks to work and pass up the lasagna tray, you aren’t going to stand out as a veggie freak as much as you might think. And your conscience and your body will thank you by 5 o’clock.

Did you know that Americans toss out nearly 25 percent of their food? Or that between eight and ten percent of the energy usage in the United States is tied up in producing that food? Whether you knew these facts or not, they’re just part of the motivation to start being a greener eater. By watching what you eat, you’ll be reducing the amount of money you need to spend on healthcare, saving the environment and generally enjoying a longer, happier life. If you’re motivated to start eating greener, here are some tips on how to get started.

Starting Small

Not ready to jump into green eating feet first? These baby steps will let you start small and work your way up.

1. Kick the bottled water habit. Millions of plastic bottles end up in landfills every year. Become a part of the solution by getting a water filter for your faucet and using a metal water bottle instead.
2. Learn more. Not sure what it takes to go green? Do a little research to learn what you can and become an expert on the subject.
3. Make coffee at home. Getting coffee out every day not only costs you a pretty penny but also leads to loads of waste. Make it at home instead and reuse the grounds in your garden.
4. Cut out pre-packaged snacks. They might be convenient, but they’re also wasteful. Buy the bigger size and mete out your snacks into reusable containers instead.
5. Eat less. Portion sizes are often much too large for what we really need to eat. Eat less and you’ll use less resources and energy.
6. Slow down. If you’re rushing through meals or eating on-the-go you’re not doing your waistline or the environment any favors. Slow down and enjoy your meals for greener eating.
7. Eat low on the food chain. What does this mean? It means focusing your eating on fruits and veggies rather than on meat, as this will expose you to fewer toxins.
8. Educate yourself about when foods are fresh an in season. That way you’ll know what to buy, as foods that are out of season must often be shipped in from long distances.
9. Eat more raw foods. They’re better for you and you won’t have to turn on the stove to cook them.
10. Bike to the grocery store. Get your groceries while getting a workout to save big on gas.
11. Take joy in eating. Eating isn’t just something you do to fuel your body. It can also be an enjoyable experience of you let it. Take time to eat, pick out your foods and plan your meals.

Buying Food

Make your next shopping trip a green one by utilizing these tips.

12. Bring your own bags. Why waste plastic bags when you can reuse cloth? Most stores sell cloth bags – or you can make your own.
13. Look for foods with little to no packaging. That packaging will just end up in the trash, so don’t bother with it in the first place if you can avoid it.
14. Support local produce markets. You’ll not only be eating locally but also helping businesses and individuals in your community.
15. Skip frozen foods. Those freezers take a lot of energy to keep cold (10 times more than non-frozen), so go for fresh instead.
16. Always check labels. Some things may seem green, but upon closer inspection really aren’t. Always read the labels to know for sure.
17. Know what you’re getting. Some foods may be emblazoned with the words "organic" but what that means can vary. Find out from retailers, the package or the company what’s really organic and where your food is coming from.
18. Avoid certain plastics. They can leech into food and cause cancers and other problems, especially when food is stored or heated in them.
19. Use a grocery list. This will help to avoid buying unnecessary things at the store, provided you stick to it of course.
20. Focus on plants. The first place you should head when you go into a store is the produce aisle. Plant food is good for you and requires less energy to produce.
21. Know what foods are important to buy organic. Some foods have thin skins or are more susceptible to absorbing chemicals. Know which foods you really should buy organic and which aren’t as big of a deal.
22. Clip coupons. Buying organic, green foods isn’t always cheap so find ways to save where you can.

At Home

Green eating starts at home in your own kitchen, so use these tips to make it a reality in your home.

23. Start a garden. This will provide you with fresh, delicious vegetables for several months out of the year. Better yet, you can do it even in a small space.
24. Keep herbs in your windowsill. These can be used to give your foods flavor and won’t take up much space.
25. Compost food waste. Don’t just throw out that banana peel or coffee grounds. Both make great additions to a compost pile that that fertilize your garden or houseplants.
26. Filter your own water. Forget about bottled water or sugary drinks. Invest in a water filter for the faucet or a pitcher for your fridge. You’ll drink more water and waste less.
27. Use cloth instead of paper. Instead of using paper towels and napkins and creating loads of waste, use cloth napkins and towels instead.
28. Don’t use chemicals to clean up. There are a number of natural alternatives that can do just as good of a job cleaning. You may even be able to make them yourself.
29. Use your dishwasher. Think dishwashers aren’t eco-friendly? As it turns out, a full dishwasher uses less water than doing those same dishes by hand.
30. Keep your fridge clean and efficient. This will help keep it running smoothly and in turn keep your food fresher for longer.
31. Choose natural pest repellents. Whether it’s for keeping ants out of the kitchen or aphids off your garden, don’t turn to chemicals without trying a natural method first.
32. Avoid plastic cups and paper plates. Reusable versions are always better unless you really have to use the other type. If you must, look for compostable and recyclable versions.
33. Waste not, want not. Do you best to not waste any food. This means buying only what you’ll eat and planning out meals very carefully.

Cooking

Check out these ideas to help you green every part of the cooking process.

34. Eat your leftovers. Don’t toss out leftovers or put them in the back of the fridge. Make use of them to make other dishes or to have for lunch.
35. Keep your oven door shut when cooking. The more you check on things you’re cooking or baking, the more hot air you let out making your oven have to work harder to keep up.
36. Maximize the efficiency of your stovetop. This means keeping it clean, choosing the right pot for burner size and using heat reflectors.
37. Make stocks. You can make stocks from scratch using leftovers and veggies you have around the house. Freeze them for use anytime.
38. Get a green cookbook. This will help you to learn new recipes that will serve you well in your quest to eat greener.
39. Bring your lunch to work. You won’t create a bunch of fast food waste, and you’ll probably be eating healthier to boot.
40. Try new foods. Being adventurous with your eating is a great way to make the most of the products of a CSA and take advantage of in season products.
41. Do it yourself. Making things from scratch might take a little more work but it can reduce the number of prepackaged foods you rely on and improve the quality of what you eat.
42. Opt for tofu sometimes. Replacing the meat in a dish with tofu occasionally is a great way to help the environment and won’t hurt your health either.
43. Use resources wisely. When you cook smart you’ll save energy, food and time.
44. Cook whole foods. Processed foods aren’t only bad for you, they’re also energy hogs. Focus on preparing whole, unprocessed foods instead.
45. Use water to cook twice. It takes a good deal of energy to boil a pot of water so make the most of it. If you have two things that need to be cooked, use the same water for both. If not, you can always use the water as a natural pest remedy or if you were boiling veggies let it cool and water your plants with it.

Eating Out

Eating out doesn’t have to hurt the environment if you follow some of these simple ideas.

46. Head to green establishments. Find restaurants in your area that cook with organic ingredients and try to be green in their practices.
47. Save take-out containers. You can use them again to store things or to give guests treats to take home.
48. Visit local businesses, not chains. While some chains do offer green options (Chipotle is a notable example) local businesses are much more likely to do so.
49. Make smart choices. With a whole menu in front of you, it’s tempting to make an impulsive choice when it comes to eating out. Use your brain instead of your stomach to find a green meal on the menu.
50. Stick to healthy foods. Healthy foods are much more likely to be green than those that are not.
51. Eat out less often. Cooking at home is a much greener option in most cases, so try to limit nights when you eat out.
52. No fast food. Fast food comes in wasteful packaging and is often produced in the cheapest, not greenest, way possible. If you can, choose another alternative for eating out.

Produce

These tips will have you enjoying fresh, delicious and healthy produce that are earth-friendly to boot.

53. Try to buy organic. When you can, try to buy produce that has been produced organically. It might not always look perfect, but it won’t be exposing you to chemicals either.
54. Eat foods that are in season. These won’t have been shipped from long distances and can usually be found from local producers.
55. Become a locavore. Trying to eat foods that come from within a few hundred miles of your home can go a long way towards reducing the energy it takes to produce your foods.
56. Forage for food. If you’ve got foods growing wild in your community, gather mushrooms, berries and fruits from the wild.
57. Don’t buy more than you know you can eat. You’ll be wasting both food and money.
58. Stick to heirloom varieties, not their genetically modified alternatives. They often cost more, but if you want to stick to what nature intended produce to be, they can be a great choice.
59. Keep your eye out for recalls. Farm waste has caused the recall of several different types of produce in the past couple of years. Make sure what you’ve bought hasn’t been contaminated by always watching out for recalls.

Meat and Dairy

A lot of energy, land and resources go into producing meat so follow these tips to make sure you’re getting the most environmentally friendly products possible.

60. Eat less meat. Especially beef, as cows produce methane gas which adds to the greenhouse effect.
61. Look for grass-fed meat. These animals will have been fed grass, which is healthier and produces better meat.
62. Find meat that has been raised organically. You don’t want to eat all those extra hormones, chemicals and antibiotics anyway.
63. Ensure seafood is safe and environmentally-friendly. Always make sure that the seafood you’re eating isn’t endangered or unsafe to eat.
64. Use the whole animal. Instead of simply throwing out the bones and nasty bits of a turkey or chicken, save them and make a stock instead.
65. Buy wild caught fish. Strange as it may sound, wild caught fish are better than their farmed counterparts, which may be unhealthy and pumped full of chemicals.
66. Embrace Meatless Monday. This movement encourages even meat eaters to give up eating the stuff at least one night a week.
67. Check out farmstead cheese. These cheeses, also called artisinal cheeses, are produced on-site at the farm where the cows are milked. As such, it requires less energy for transportation and can be a good alternative for green eating.
68. Go for local eggs. Local, farm-fresh eggs will not only be tasty, but since the delicate eggs won’t have been transported from a long distance you won’t have to worry about the energy costs of your purchase.
69. Buy farm direct. When you can, it can help to buy meat directly from farmers. This can often mean buying a large cut, but it can be worth it in energy savings over the long run.

DIY Green Eating

These projects will help you eat greener and can be a fun way to spend an afternoon.

70. Make your own lunch bag. A cute lunch bag will encourage you to bring your lunch with you and can be made from old fabrics you already have around the house.
71. Whip up homemade cereals. They’ll be healthier and more delicious than the store bought variety.
72. Start canning.Whether you want to make use of garden extras you’ve gown or just preserve foods that will soon be out of season, canning is a great economical option.
73. Freeze, pickle and dry foods from your garden. Canning isn’t the only way to preserve foods. Try out these other methods for foods that aren’t designed for canning.
74. Sew grocery and shopping bags. Most craft stores now sell a wide range of shopping bag fabrics that can help you create a useful and stylish bag.

Green Health

Being green doesn’t just mean helping the earth but, as these tips will show, can also mean helping your health.

75. Eat smaller portions. You’ll use less food and you’ll likely be healthier as well.
76. Go simple. Don’t make dishes with a load of fancy ingredients that will only go to waste. Simple foods are often healthier and less wasteful anyway.
77. Reduce your calorie intake. Studies have shown that it could increase your longevity, not to mention your grocery bill.
78. Create meal plans. This will help ensure you’re getting the nutrition you need while also reducing food waste.
79. Stop eating when you’re full. The leftovers can be had for lunch and your digestive system (and your overall health) will appreciate the smaller meals.
80. Go for nutrient dense foods. You may be able to eat less if you eat better. These foods are often not only better for you but for the environment as well.

Other Foods

Here you’ll find a collection of things you should know when shopping for foods of all kinds that can turn your table into a more sustainable one.

81. Find fair trade coffee. This will help ensure that it has been handled with consideration for the workers and the environment.
82. Buy in bulk. Bulk foods use less packaging and can be cheaper, healthier and greener.
83. Drink boxed wine. While boxed wines have the reputation of being, well, awful, these days that simply isn’t the case. Many great wines are found in boxes, which are better for the environment as they are not as fragile as their bottled counterparts.
84. Look for other green alcohols. Wine, beer and other alcohols are all available in green or organic versions that can be found in just about any natural foods store.
85. Avoid additives. They claim to add flavor and keep food fresher, but they also fill your body with chemicals you simply don’t need.
86. Go for fresh every time. When you have the option to go for fresh foods, do it. They’re better for you.
87. Lite or non-fat isn’t always better. Often, these are code words for a chemical concoction that you would be better served by avoiding.
88. Buy the real deal. For instance, go for butter instead of margarine. Yes, it’s an animal product – but it can be better for the environment and your health when used in moderation. Of course, that also depends on the type of margarine, so do your research.
89. Cut back on sweets and snacks. These are often heavily processed, packaged and advertised. Make your own instead if you’re really craving something.
90. Get the whole-grain version. Most breads, pitas, tortillas and similar foods come in a whole grain version, so pick those up instead.
91. Take a look at beverages. Even purportedly healthy beverages can be less than healthy when you look at the label. Be careful about the liquids you buy as well.

In Your Community

Check out some of these tips to help you get involved and share your enthusiasm for eating green.

92. Share food with neighbors. If you’ve grown too much, get your neighbors involved in eating fresh by sharing food with them.
93. Join a CSA. Community Supported Agriculture can be a great way to get vegetables and other produce for cheap.
94. Work in a community garden. It can be a great way to meet people who share your interests, and you’ll get some great fruits of your labor to boot.
95. Find support on the web. There are numerous websites out there that have communities that would be more than happy to share ways you can become a greener eater.
96. Find friends who are green eaters. When you hang out with people who share your values, it will be easier to stick to them.
97. Get involved. Get involved in community events that support and spread green eating.
98. Educate yourself and others. Learning all you can about green eating initiatives and helping others to do the same can make a big difference.
99. Take a class. Don’t know how to care for your garden or bake your own bread? It’s never too late to learn something new, so take a class.
100. Volunteer. If there are organizations in your community that need help to run and find financing, get out there and volunteer.
101. Save and share seeds. They can make great gifts to give to friends and family who would be interested in growing their own foods as well.

The health care industry has generally been on an uphill track despite the grim outlook the economy has left most industries with.  The BLS has indicated that the employment of “medical and health services managers is expected to grow 16 percent from 2008 to 2018”, which is an incredible leap, especially considering the high rate of unemployment that is currently plaguing our economy.  These predictions are based on the fact that managers and health care administrators will be needed to improve the quality and efficiency of healthcare due to the fast-pace of new technological advances in health care.  Managers will need to be able to effectively oversee any changes in the administration, as well as improving the health of their own community.

Many health care administrator positions will remain concentrated within hospitals, although these prospective statistics indicate that the amount of clinics will increase in the next years because of their current use, and will therefore require even more administrators than hospitals by 2018.  Policies and services that are currently confined only to hospitals will undoubtedly shift more toward clinics as technology improves so that health administrators will be able to more effectively treat their patients as if they were currently in a hospital setting. 

Currently, the salaries remain highest for health care administrators within general hospitals, but clinics and outpatient care centers are not far behind.  With a Masters in Health Administration and experience within the next few years, it is undeniable that salaries will rise within the smaller clinics.  This will be the part of health care administration to watch in the coming years – the technological advances within health care are immeasurable and have yet to be fully implemented.  However, the one thing that will not change is the importance of having a stable administration in any medical setting.  Medical and health service managers are the people who tie the hospital or clinic together to ensure that each patient, each surgery, and each doctor/nurse are all taken care of; this is a hard responsibility for any person, but with a Masters in Health Administration, you will be better prepared to join this rising career field. 
 

Thus far, the healthcare bill has yet to be implemented into the medical community, although we are slowly starting to see the effects trickle down through the medical field.  Due to the rising costs in healthcare, it is unlikely that healthcare management salaries will increase as a result of the passage of the bill, although with more insurance companies contributing to the medical community, it is unclear what results will occur.  Regardless of whether healthcare management salaries will increase or decrease, it is important to keep in mind that earning this type of degree will guarantee that your salary will increase from its current rate because of the extra degree.  The healthcare bill has meant a major shift with health care around the country, and while it will undoubtedly affect every sector of the medical community, the administration will be left alone.

It is difficult to monitor an entire hospital or clinic, which is why there are specific management officers for each branch of medicine.  Nurses have their own form of management, while doctors and surgeons have their separate form.  Nurses typically do not respond to the management in charge of doctors, but instead take orders from their own team of managers.  Each branch is separate so that there are not conflicting orders and so that each management team already hold an extensive background in each area of medicine.  While people in the medical community will continue to earn their healthcare management degrees regardless of the difference in salary (many people just like to be administrators), it will be an incentive for most people to earn this additional degree if they see a type of salary increase as a result of the healthcare bill.