Dorm-Friendly Meals

September 14, 2020

Written by Victoria Dissmore, Marketing Employee

Do you ever have those mealtimes when you don’t feel like going to the Rot, or you just want a change? You can easily make meals in your dorm room microwave that are still healthy — well, relatively healthy. In this blog, you will learn the basics of microwave cooking so you can mix and match different foods to make your own custom meals. Note: For all of your microwave creations, be sure your mug or plate or bowl is microwavable!

Eggs are super easy to cook in the microwave.

Crack a couple in a mug
Beat them with a fork until smooth
Microwave for 2-3 minutes

You can add veggies and cheese for an omelet or scramble them up with some fried rice.
Who doesn’t love some good pasta?

Throw some macaroni in a mug
Add equal parts water (ex: 1/2 cup of water for 1/2 cup of macaroni)
Microwave for 2-3 minutes.

Add whatever toppings you want (mac and cheese, anyone?) and microwave for another 30 seconds for a heartwarming meal.
If you’re craving a loaded baked potato or sweet potato, here’s how to cook one in the microwave:

Poke holes all over potato with a fork (so the potato doesn’t explode)
Coat potato with oil and salt if desired
Wrap potato loosely with a damp paper towel to hold in the …

Gut Health and Why it’s Important

May 1, 2020

Written By Lauren Stinner, Marketing Intern

In today’s society, we are often given a simple fix to a health problem without even considering where the problem could have originated. If you ask any doctor, they would tell you that gut health is the very foundation of how our bodies function. So now you’re probably asking yourself – “How do I get a healthy gut?” Hare some steps you can take to get your body on the right track:
Increase Your Water Intake.
The rule of thumb for how much water a person should consume daily is one-half to one-full ounce for every pound you weigh. For example, if a person weighs 150 lbs., they should be consuming roughly 75-150 oz. of water per day. Water is important for our bodies because it flushes out any toxins that we may be holding in, thus compromising our immune systems. Increasing your water intake is also a great way to stay hydrated in these upcoming summer months.
Consider Taking a Probiotic.
Probiotics are a supplement that aid in the production of “good bacteria” in the gut. Some foods that act as a great probiotic would be Greek yogurt, kombucha, and even cheddar cheese. Not only do probiotics increase the health of your …

Must-Download Physical and Mental Health Apps

April 17, 2020

Written By Cricket Jurgovan, Personal Trainer

Finding the right app to help keep you accountable in workouts, meal-planning, and health goals can be tricky, especially when there are thousands to choose from. I chose my top 8 free apps to share with you that have proven to be a great resource when it comes to accountability in so many areas of my life!
RP Diet App

Have you heard the idiom, “Abs are made in the kitchen, not the gym”? This app is specifically made by nutritional experts and data scientists to get you results! It’s a diet coach in your pocket—whether you want to lose weight, gain muscle, or maintain an athletic physique at peak performance—it’s all there! For each meal, you get to choose from a long list of healthy options, and the app tells you exactly how much you need of each food item to be on track with your goals.
My Water & Drink Reminder

If you struggle with drinking enough water like me, this is a simple app that sends you reminders and helps you track your water intake! It’s easy to use and intuitive, and best of all, FREE! It will give you a water amount based on you water weight or you can set your own goal within the app.
Daylio Journal
Mental health matters! Understanding …

Easy Meal Prepping Ideas

April 2, 2020

Written By Tanner Hoffarth, Marketing Employee

Being cooped up inside practicing our social distancing is something we dove into last week that we never thought would be a reality. On top of staying active, it is also important that we practice good eating habits. This includes not just filling our bodies with substance for our “three meals a day,” but filling it with food that makes us feel good.
I have put together some of my favorite recipes that anyone can make for a quick tasty meal. Each meal was also designed to be completely customizable based on your dietary needs or taste bud preference.  On top of that, each of these meals are portioned to feed an army! What does that mean? That means your dinner tonight can make an easy lunch tomorrow.
In this time of uncertainty, being able to cook or know what you will cook for dinner this week brings a little certainty back in order.
With this meal plan, a shopping list is provided for everything you need through the week—that’s if you don’t already have it in your pantry. A shopping list for the week will eliminate the need to continually run back and forth from the grocery store.
Screenshot the …

How to Stay Healthy During the Holidays

December 14, 2019

Written By Lindsey Johnson, Marketing Employee

The Holidays are a good time for family, friends – and food. The food may be good for your taste buds, but not so much for your waistline. Looking at you pie, mashed potatoes, and endless amounts of gravy!
A key to staying healthy during the holidays is to eat mindful, not mindless; so be a smart cookie and follow these steps to stay healthy during this holiday season:

Eat Mindfully
It can be extremely easy to overeat and fall into the well known “food coma”, which may sound exciting at first, but once you get there you know you’ve made some mistakes. To avoid this, try to eat slowly and allow yourself to truly enjoy your favorite holiday dishes. Since it takes around 20 minutes for your stomach’s “I’m full” signal to reach your brain, it is suggested to take a 10-minute break after your first helping of food. As for dessert, eat only a couple of your favorite dishes instead of sampling every option available.
Stay Active
Try to avoid sitting for long periods of time. Too much sitting can be hazardous to your health, and research shows that it’s important to get up for even just five minutes, every 30 to 60 minutes …

The Importance of Meal Prepping

October 18, 2019

Written By Lindsey Johnson, Marketing Employee
Meal prepping saves time and money, and it also helps you to keep up with your fitness on a busy schedule. It may seem like a hassle, but in the long run it saves so much time— especially if you’re constantly on the go.
Here are some reasons why you should meal prep, as well as some meal prep ideas:

Meal prepping saves you money
You don’t need to worry about where you’re going to go on your lunch break, what you’re going to eat after work, or how much money you want or don’t want to spend. The money you spend per meal is much cheaper because you are creating your meals in bulk and using different ingredients for several meals.
Meal prep reduces food waste
It’s easy to buy a ton of groceries, especially meat and produce, thinking you’re going to eat it all, then eventually throw it out because you weren’t able to eat it before it went bad. It’s easy to forget about the meat and produce that you bought when you’re not thinking about and scheduling the meals you want to make in bulk. One of the best parts about meal prepping and planning out your meals …

Blending at Block Party

August 30, 2019

Written by Alivia Chenoweth, Marketing ManagerAs you all know, Recreation Center’s promo is known for it’s smoothie bike, and some of you probably were able to even ride it at Block Party this past Saturday! It’s the only one of its kind on campus, and we love using it to promote healthy living. What’s better than being able to blend your own food? Here are some awesome smoothie recipes for you to try as a morning protein boost or afternoon snack.

Triple Berry Max Smoothie
• 2 medium bananas, sliced and frozen
• 1 cup unsweetened almond milk
• 1 cup frozen strawberries
• 1 cup frozen blueberries
• 1 cup frozen raspberries

Peanut Butter Banana Smoothie
• 2 cups frozen sliced bananas
• 1/2 cup nonfat Greek yogurt
• 1/2 tablespoon ground flax seeds
• 1 cup unsweetened almond milk
• 1 teaspoon vanilla extract
• 2 tablespoons all-natural peanut butter
Tropical Green Smoothie
• 2 kiwi, peeled
• 1/2 cup milk
• 1 cup frozen pineapple chunks
• 1 banana, peeled
• 1 cup plain low fat greek yogurt
• 1 avocado, peeled and pitted
• 1 1/2 cups lightly packed fresh baby spinach
Made one of the smoothies above? Tag us on Instagram (@lureccenters) for a chance to be featured on our page!

5 Health Tips to Keep You Healthy and Active During the Summer

June 28, 2019

Tanner Hoffarth– Marketing Employee

Berry Boost
If you want to do anything this summer, have a cup of mild fresh berries every day. This will help you load up on antioxidants, helping to preventdamage of tissue and reduce the risk of age-related illness. Berries are filled with fiber that will help to lower cholesterol levels and have the possibility to help prevent cancer in the future.
Get Rooted
To help improve and lower stress levels, try potting a few plants! Whetherthat is indoors or outdoors, having your hands in soil will help you to feel more grounded. Having this reassurance helps in times when life feels like it is flying by and you are barely touching the ground. Being “mentally rooted” can help relieve both the physical and mental stresses of the day.
Outside Exercise
Participating in an outdoor activity each day, whether that is swimming, or taking a hike can help you get some great exercise without the feeling of a stuffy gym. Not only can this help you individually, but this type of exercise can also build and strengthen relationships between friends and family.
Vacation Time
Take the time during the summer to enjoy the sun and unwind. Improve your heart health by lowering your blood pressure and heart rate while you take a few days off from …

Avocados: Delicious and Nutritious

June 18, 2019

Owen Braden– Marketing Intern
Whether you are looking for more healthy food choices, or you just simply want more snack options, avocados are the way to go. There are multiple possibilities for how to prepare avocados for different tastes and pallets. Place slices on toast with a few seasonings, add it to a salad, or make a simple guacamole with corn chips. Additionally, avocados contain numerous health benefits making them a fantastic supplement to your diet. If you haven’t tried avocados before, it might be time to give them a try.   
A Few Health Benefits
Avocados are very high in potassium, often times containing more than bananas. They contain heart-healthy fats and oils and can reduce bad cholesterol. Avocados are also high in fiber and low in carbs which can be useful in weight loss diets.
Essentials to Make a Simple Guacamole:

Salt & pepper
Garlic powder

Slice the avocado in a circle longways around the pit. On either half, cut crisscross and push inside-out. This is an easy way to get all the inside out from the skin of the avocado. If it doesn’t all come out, scrape the rest out with a fork. Next, dice the onion and combine it with the avocado in a bowl. Add the seasonings listed according to personal preference. However, it usually tastes best …

Warm Weather Recipes

April 26, 2019

Written by Danielle Ledgerwood

Here at Outdoor Recreation, we love food almost as much as we love spending time outside. We also love good food: food that is good for the body and good for the soul. As the air outside warms up to a cooperating temperature, it’s time to ditch those heavy soups and pastas and start making more weather-appropriate recipes.

Whether you’re hiking up to Mount Pleasant or kayaking the downtown stretch of the James River, this trail mix will satisfy your sweet tooth and keep you energized.  Just mix all the ingredients into one big bowl and fill up your pack before you set out!
River Mix

½  cup of unsalted raw pepitas (pumpkin seeds)
½  cup of raw unsalted almonds
¼ cup raw unsalted sunflower seeds
¼ cup golden raisins
2 Tbsp. dried cranberries
¼ cup mini chocolate chips or carob chips
¼ cup white chocolate chips (optional)

If you’re looking to do something more intense, and you will need some extra calories for your mountain bike trip or a long day to Falling Springs or Explore Park.  These easy to make, no-bake energy bites will fit in your backpack and keep you full.  Just mix all ingredients into a bowl and press into bars or bites!
Peanut Butter Bites

1 cup uncooked oats
½ cup peanut butter
1/3 cup honey or agave
½ cup chocolate chips
1 Tbsp. chia seeds
½  cup ground flax seeds
½ cup toasted coconut flakes (optional)
1 tsp. …