Author: fiona peterson

College life is busy enough, and dinner should not be what breaks your willpower at the end of the day.  However, ordering takeout every night is not the best move, either; let us be honest, for your budget or your body. Do not worry, trust me – I have the perfect solution!

When I say this meal is college-student-approved, I mean it. This meal, in particular, is my and my roommate’s favorite meal. It’s a lifesaver, taking about 15 minutes from start to finish and using simple ingredients yet still managing to taste like something that requires way more effort.

15-Minute Veggie Stir-Fry with Rice or Noodles

Grab These Goodies: 

• 1 tablespoon olive oil, sesame oil, or avocado oil (whichever you prefer) 

• 1 cup mixed frozen or fresh veggies (I prefer broccoli, bell peppers, snap peas, or whatever you have)
• 1 clove garlic, minced (or garlic powder if you are short on time and effort)
• 1 tablespoon low-sodium soy sauce or tamari
• 1 teaspoon sriracha or red chili flakes
• ½ cup cooked rice (or swap in quick noodles)
• Optional: scrambled egg, tofu, chickpeas, leftover chicken or steak. (I prefer steak)

Cooking Without the Chaos

1. Heat the oil in a skillet (medium heat). 
2. Add your veggies and garlic. Sauté for 5–7 minutes, or until soft.
3. Stir in the soy sauce and sriracha (if using), then add your protein.
4. Add rice or noodles and cook everything together for about 2–3 minutes.
5. Done—dinner is served!

Why You Will Love It

Stir-fry is the perfect blend of no stress, flavor, and brain fuel. It is packed with nutrients and can be customized to suit whatever is in your fridge or your personal preference. This versatility means you can always create a meal that suits your taste and dietary needs without any fancy kitchen skills. The best part of this meal is that it is a one-pan wonder, making cleanup both fast and stress-free.

Whether you are pushing through finals or need a break from cafeteria food, this recipe gives your body the nourishment it deserves without draining your time or energy.

#StudyBreakBites#RealFoodRealFast#BalancedAndBusy

Heather Leigh: The Queen of Strength, Sweat & Sass

Heather is a formidable figure in the fitness and wellness world. With over 26 years of experience and more than 25,000 group classes under her belt, she has trained a diverse range of individuals, from high school students to professionals and retirees. Her studio, Fit For Life, based in Marin County, California, offers a broad spectrum of services, from one-on-one personal training to retreats in adventurous locations. Her trainees consistently praise her for her practical and enjoyable programs, a testament to her expertise and dedication. She is known for her holistic approach, which not only focuses on physical fitness but also mental and emotional well-being, blending strength training, mobility work, nutrition, and mindset with a sprinkle of humor and high energy.

Your Life, Your Pace, Your Strength

In the interview with Heather, she stressed that taking care of your body does not have to mean giving up your social life or spending hours in the gym. “It is about creating bearable habits,” she explains. “I tell my younger clients: you do not need to do everything flawlessly; start with showing up for yourself.”

One of the standout programs she offers is “The Faster Way to Fat Loss,” which is a strong representation of her approach. It combines short, efficient workouts with smart nutrition by incorporating whole foods and intermittent fasting, making it ideal for her students who want to see results without overcomplicating the process. Heather’s programs are designed to fit into your life, not the other way around. Moreover, if you are someone new to lifting? Her Fundamental Lift class is all about learning the basics and building strength with good intentions. “No fluff, just solid work that gets you strong, healthy, and feeling good,”

Retreat. Reflect. Recharge.

One of Heather’s biggest hits is when she leads wellness retreats specifically designed to help her trainees hit pause, reset, and reconnect with their goals. Whether the retreats are located at beachside escapes or a yoga sculpt class in Marin, her goal is always the same: “Empower people to feel better in their bodies and have fun doing it.”

The Trainer Who Helped Shape My Habits

This feature story is personal to me because Heather was my trainer during my high school years when I played lacrosse. Her workouts pushed me physically, but what stuck with me most was her energy, encouragement, and genuine care for her clients’ overall well-being. Heather helped me build strength not just for my sport but for life beyond the field, and I have carried the habits, care, and mindset with me ever since.

#StrengthWithSoul#TrainWithHeather#StrongerHabits

Skewers & Shenanigans: The Perfect College Chef’s Grill Night 

In light of springtime, it’s grill season. Whether it’s a gorgeous Saturday and you’re with your roommates or it’s a relaxing Thursday afternoon to wind down before a long social weekend, this grilled dinner is everything. This meal is one of my favorites, mainly because I only do it when I can feed more than three people. It is easy to prep, flavorful, and built for the perfect time of the day: social hour. 

Today’s Dinner Menu: Watermelon Feta Salad + Build Your Own Grilled Skewers + Chili-Lime Corn. 

Skewer What You Want!

The Line Up: 

• Protein Options: chicken, steak, shrimp, or tofu. 
• Veggies: red onion, bell peppers, mushrooms, and zucchini.  
• Marinade(secret sauce): Lemon juice + olive oil +  garlic + salt & pepper OR pre-made teriyaki sauce. 
• Skewers: wooden or metal, I recommend wooden (soak wooden sticks for 30 min if using)

How To Cook:

1. Chop up and marinate the ingredients for at least 30 minutes. To make it easier on the day of, you can chop up and marinate your protein the night before and keep it in a ziplock bag. 
2. Build up your skewers: Alternate your protein and veggies for the best flavor.
3. Whether you have a grill or cook on the stove, cook the skewers over medium heat for 10–15 minutes, turning occasionally. You will know when the meat is cooked through and your veggies are a little charred. 

Chili-Lime Grilled Corn 

This side is incredible and takes away the skewers’ spotlight! 

What You’ll Need:

• 3 fresh corn cobs. You’ll need to have at least 1 cob for every person. 
• Chili powder
• Melted butter + mayo
• Lime wedges/lime juice 
• Crumbled feta cheese

How To Grill Your Cobs:

1. Husk the corn 
2. Brush melted butter and mayo onto cobs.
3. Grill for about 10 minutes, be sure to turn them often.
4. Sprinkle chili powder onto the corn, squeeze lime/lime juice, and add cheese.

Watermelon Feta Salad

Taste of summer refreshment. 

What You’ll Need:

• Chopped up watermelon
• Crumbled feta cheese 
• Sliced Cucumber
• Fresh mint or basil (I prefer to use both) 
• Dress it with balsamic glaze or lime juice (whatever you prefer to use for dressing) 

Do NOT dress until right before serving. Be sure to mix up your salad! 

Real Talk: 

Grilling, well, cooking in general, is a social activity that brings people together and creates perfect memories. This meal is one of my favorites because it’s not just about the food, but the experience of cooking and sharing it with friends and roommates. It’s the perfect college-friendly meal for everyone’s favorite time of the day: social hour! 

#BalancedCollegeMeals#SocialHourSuppers

Are you tired of boring breakfasts or soggy cereal, or do you need a change in your routine? It’s time to start with a savory and protein-packed breakfast treat: Avocado Cottage Cheese Toast. This creamy, satisfying toast is packed with protein and entirely customizable. And the best part? It’s so simple—you can make it with just a toaster and a fork! 

It doesn’t matter if you live in a dorm with a mini-fridge, a small apartment, or even a house. This breakfast is the perfect, under-10-minute meal for your brain. Breakfast is the day’s most important meal, so why not do it right?

💪 The MVPs of Your Morning Meal

• 1 slice of bread cut in half (whole grain or sourdough) whichever you prefer. 
• ¼ cup low-fat cottage cheese
• ½ of an avocado (not to squishy not to hard) 
• Salt, pepper, and chili flakes to taste

Optional Goodies: cherry tomatoes, hemp seeds, (drizzle of hot sauce or balsamic glaze)

🥦 Why Your Body Will Thank You

Avocado, a versatile superfood, fuels your body with healthy fats. Packed with vitamins (A, D, K, E), it’s a powerhouse that supports your brain and muscles, keeping you alert and aiding muscle recovery during and after workouts. 

Cottage Cheese: a protein-packed powerhouse that fuels your body. A ¼ scoop of cottage cheese can energize your body, muscles, and brain with about 7-8g of protein. This breakfast is a perfect pick-me-up, providing all your body’s essentials for a gym session or exercise. 

Whole Grain Bread: Whole grain bread provides the body with many fibers, such as vitamin B and magnesium. In other words, it gives your body more energy to help your brain fire faster and keeps you from feeling tired. It is also heart-healthy, helps with digestion, and controls blood sugar.   

Sourdough Bread: Because sourdough bread is fermented, it helps break down gluten acids, making it easier for the body to digest. It also contains high probiotics, suitable for gut health, and won’t spike your blood pressure.   

Optional Goodies: I like to add hot sauce because it adds more flavor to the meal and boosts metabolism due to its capsaicin content. Another favorite I like to combine with this meal is adding tomatoes and balsamic glaze. Tomatoes are high in vitamins (A, B, and K) and support immune health, cell growth, and blood pressure. The balsamic glaze adds a sweet and tangy flavor, provides antioxidants, and helps regulate blood sugar levels. Adding bagel seasoning also gives your meal an extra crunch!

💡 Fast Fix: 

If you are someone who doesn’t enjoy cottage cheese, you can swap it out for an egg. I am someone who doesn’t particularly like eggs, so I enjoy cottage cheese. Here is some excellent advice I want to give people who have reservations about cottage cheese: typically because they haven’t tried it, don’t hate it before you try it. Just adding a little salt and pepper to it makes it so very yummy and packed with protein. Fuel your brain with flavor and not caffeine, and give your body the nutrition it needs. Breakfast is the day’s most important meal and sets you up for success!  

To learn more about nutrition, click the links below; these will provide extensive information on nutrition facts: 

• https://www.nike.com/ntc-app/nutrition 

• https://nutritionsource.hsph.harvard.edu/

#DormFriendlyEats#SavoryStart#BrainFuelBites

It is 12:30 p.m. You have 30 minutes left of class, your stomach is growling louder than your professor’s mic, and the clock is ticking on your lunch break. You could reheat yesterday’s leftovers—for the second day in a row—or you could treat yourself to something quick, fresh, and energizing.

Enter the 5-Minute Tuna Pita Pocket.

Do not let the simplicity fool you—this meal is packed with protein, big on flavor, and budget-friendly. It is one of my favorite recipes because it checks all the boxes: fast, filling, dorm- or apartment-friendly, and seriously tasty. It’s a dorm room—and apartment-friendly. And did I mention, it’s a taste sensation? 

Pita-Perfect Prep Kit
1 bowl 

1 whole wheat pita pocket 

1 can of tuna ( in olive oil or water) 

2 ½ humas 

1 cup of mixed greens (whichever you prefer) 

2 tbsp plain Greek yogurt or mayo (I prefer mayo) 

1 tsp mustard (optional for tang)

Salt, pepper, and a sprinkle of garlic salt/powder

Chopped celery, pickles, or red onion (whatever you’ve got!) 

Whip It Up! 

Step 1: Drain the tuna and mix it with yogurt/mayo, mustard, seasonings, and chopped veggies. 

Step 2: Simply cut your pita bread in half and fill it with your delicious tuna salad and greens. It’s that easy!

Step 3: Complement your pita with a serving of fresh fruit or veggies for a satisfying crunch and a hydration boost, adding even more nutritional value to your meal.

Step 4: In just 5 minutes, you’ll have a delicious meal ready to enjoy. Plus, it’s microwave-friendly and mess-free, making cleanup a breeze.

 Food Perks You Didn’t Know You Have: 

1. SNAP for UO Students – Learn how to apply for EBT benefits.
2. Oregon SNAP Info – Check eligibility and FAQs.
3. UO Basic Needs Support – Get help accessing food, housing, and more. 

Brain Fuel Breakdown

This tuna pita is not just convenient but the greatest brain-boosting, energy-sustaining lunch for busy students. Packed with lean protein, healthy fats, and leafy greens, it delivers a well-rounded nutrient punch that keeps you going through afternoon classes or study sessions. Plus, it is endlessly customizable and wallet-friendly, perfect for students balancing nutrition with budget realities.  

#FuelUpFast#TunaTime#LunchInACrunch#BudgetBites

Let’s be real—college is a lot. Trying to find time between the deadlines, late nights, and the stress of “adulting” on a student budget, taking care of yourself can feel like a chore. When it comes to food? Forget it. Grocery bills are climbing faster than your Outlook notifications, and finding the time for healthy, energizing meals that don’t break the bank can seem impossible.

But do not worry. What if I told you there’s a local program that literally doubles your money when you buy fruits and veggies? I give you the Double Up Food Bucks (DUFB) program, a Eugene-based, student-friendly ticket to better your nutrition and mental health.

Double Up Food Bucks?

Double Up Food Bucks is a community-driven program run by FOOD For Lane County (FFLC) and Willamette Farm & Food Coalition. They are part of a larger Corporate Social Responsibility effort that supports access for food along with sustainability across all of Oregon.

“Farm-to-Fork in 3 Steps:”

If you’re already a SNAP/EBT recipient, you can go and attend farmers’ markets and get up to $20 matched per visit to spend on fresh fruits and vegetables. 

In Simple Terms: Healthy food just got affordable!

• Spend $10 off your SNAP funds
• Get $10 FREE to buy more produce

Food, Mood, and Mental Health

Many students assume that much of their college stress just lives in the planner, but in reality it lives inside your body, too! What you put inside your body has a huge impact on the effects of your focus, energy, and even your anxiety levels. Fresh produce, specifically leafy greens, berries, omega-3-rich veggies, and protein, can give your brain the power it needs to function correctly and help create a stable mood.

Don’t forget the power of routine—shopping at a weekly farmers market becomes more than a chore on your to-do-list. Think of it as an experience. You’re outside, talking with the growers, and more likely than not, learning about a new favorite, for me that’s heirloom tomatoes. Think of it as edible self-care you can taste. 

Where Do You Find These Gems? 

• Lane County Farmers Market (downtown Eugene, Saturdays & Tuesdays)
• Whiteaker Community Market (Sundays)
• Veneta Downtown Market

Look for the info booth and swipe your EBT card. You’ll receive wooden tokens, SNAP-eligible food, and others specifically for fresh produce.

Full list and hours: Willamette Farm & Food Coalition DUFB Map 

Why It Matters (Beyond Your Tummy)

The DUFB program is more than another “student hack”—it’s a type of sustainable CSR campaign. It supports the DUFB program, which is a type of a sustainability CSR campaign. 

Supports Places Like: 

• Local farms (keeping our food economy strong and seasonal)

• Low-income families (making healthy food a right, not a luxury)
• Environmental values (minimizing long-distance food shipping)

Your Final Bite

As you watch your ramen stash is running low, you feel your brain getting cloudy, and you’re having difficulty concentrating on your work, it might be time to reassess your relationship with the food you put in your body. Programs like Double Up Food Bucks and eating healthy on a student budget aren’t just another achievable conquest, they’re game changers in your life!

This weekend, think about skipping that drive through line at McDonalds. Grab a tote bag, swipe that EBT card, and treat yourself to something fresh that will benefit you mentally and physically. Trust me when I say this, your mind, body, and especially your bank account will thank you.

#StudentOnABudget#BudgetBites#HealthyDoesntHaveToBePricey#CollegeEats

After a long, grueling day of back-to-back classes, trudging across campus in the rain, and using every last ounce of brainpower to survive a three-hour lecture—you finally make it home. You’re soaked, mentally fried, and your to-do list is still glaring at you from your backpack. The last thing you want to think about is what to make for dinner, let alone how much effort it’ll take.

Trust me—I’ve been there. More times than I’d like to admit.

That’s exactly why I keep this simple, soul-warming recipe in my back pocket: Lemon Garlic Chicken with Rice. It’s cozy, comforting, and most importantly—easy. This meal feels indulgent without knocking you into a food coma. It’s quick, light, and flavorful, and it only uses one pan. A college student’s dream.

Rounding Up the Essentials:

• 1 lb boneless, skinless chicken thighs or breasts (your pick)
• 1 cup basmati or jasmine rice
  2 cups chicken broth (or water if needed)
  4 garlic cloves, minced
• Juice of 1 lemon (plus extra slices for garnish)
• ½ tsp paprika
• 1 tsp salt
• ½ tsp black pepper
• ½ tbsp rosemary or 2 fresh sprigs
• 2 tbsp butter (or olive oil if you prefer)

Mix It, Make It, Love It:

Step 1: Season the Chicken
Rub your chicken with a bit of oil, then coat it with paprika, salt, pepper, and rosemary (if using dried). Save fresh rosemary sprigs for the pan. Give the chicken a good rub—make sure it’s fully seasoned and ready to shine.

Step 2: Sauté the Base
Melt your butter in a skillet over medium-low heat. Toss in the minced garlic, fresh rosemary sprigs, and lemon juice. Let everything sizzle for about 30 seconds—just long enough for your kitchen to smell amazing.

Step 3: Brown the Chicken
Place your chicken in the pan and sear for 2–3 minutes on each side until golden brown. Don’t worry about cooking it all the way through just yet—we’ll get there.

Step 4: Add the Rice & Broth
Pour the uncooked rice into the pan, distributing it evenly. Then pour in the chicken broth and a little more lemon juice if you’d like a citrusy kick.

Step 5: Simmer Time
Bring everything to a gentle boil, then reduce the heat to low. Cover the pan with a lid and let it simmer for 15–20 minutes, or until the rice is tender and the liquid is absorbed.

Step 6 (Optional): Garnish & Serve
Add some parsley, a lemon wedge, or a rosemary sprig for a little flair. Plate it up, dig in, and let the stress of the day melt away.

The Best Part of My Day

What I love most about this meal is that it’s fast, flexible, and full of flavor. Whether you sub in tofu, throw in some spinach or frozen peas, or swap rice for pasta, it adapts to whatever’s in your fridge.

As students, it’s easy to let meals become an afterthought. But cooking doesn’t have to be overwhelming—it can be grounding. A small act of self-care after a chaotic day. Nourishing yourself isn’t just about eating; it’s about giving your body and mind the fuel to keep going.

So next time you get home exhausted, skip the microwave mac and cheese. Whip this up instead—you deserve it.

#BrainFriedButFed #SelfCareInTheKitchen #ComfortFoodCravings #StirAwayTheStress

College is a time of excitement and personal growth, but it’s also a period when many students face significant financial hurdles—especially when it comes to affording basic essentials like food. In Oregon, the Supplemental Nutrition Assistance Program (SNAP), administered by the Oregon Department of Human Services (ODHS), acts as a vital lifeline for students. By helping them access nutritious meals, SNAP reduces financial stress and supports students’ overall well-being throughout their academic journey.

The Oregon SNAP program was created to reduce hunger and support low-income individuals and families, including students, by providing monthly benefits to purchase groceries. SNAP also connects recipients with employment and training services, offering a supportive network that helps students feel less alone in their financial struggles and more empowered for the future.

Key Services Incorporated: 

• Monthly Food Benefits 
• Nutrition Education 
• Training Programs 
• Employment 

Meeting College Students Needs: 

Food insecurity among college students is a growing concern across the country. Many students work part-time, take out substantial loans, or both—and even then, food costs can be overwhelming. Recognizing this, Oregon SNAP has adapted its eligibility requirements to better serve college students.

Under specific conditions, full-time students may qualify for SNAP benefits if they:

• Work at least 20 hours per week
• Are awarded federal work-study funds
• Are parents responsible for a child
• Meet exemptions related to financial independence
• Participate in an approved workforce training program

This flexibility means that students who are deeply committed to balancing coursework, internships, jobs, and family responsibilities do not have to sacrifice their health and nutrition just to stay enrolled.

Outcomes and Impacts: 

SNAP offers more than just short-term relief—it lays the foundation for long-term success. Proper nutrition is essential for maintaining energy, concentration, and overall academic performance. By helping students afford groceries, SNAP directly supports better health outcomes and indirectly boosts retention and graduation rates.

Additionally, SNAP links students to employment support through programs like SNAP Employment and Training (SNAP E&T). These programs offer real-world job skill development, internship placement assistance, and pathways to stable employment after graduation. Through this connection, students are not only fed but also better prepared to achieve their career goals.

Access To SNAP: 

If you’re a college student wondering whether you qualify for SNAP, it’s worth taking a few minutes to explore your options—there’s no harm in checking!

You can find detailed eligibility information and start your application here: https://www.oregon.gov/odhs/food/pages/snap.aspx 

#CollegeLife #StudentSupport #SNAPBenefits #CollegeHunger #NutritionMatters #SNAPForStudents

Hello! I’m Fiona, I’m a senior at the University of Oregon, majoring in Public Relations with a minor in Political Science. As part of my coursework, I created this blog not only to fulfill an assignment but to share something that’s deeply important to me: how cooking can become a powerful form of self-care—especially during the whirlwind that is college life.

Cooking has always been my go-to outlet. After a long day of classes, deadlines, and campus chaos, stepping into the kitchen helps me decompress and reconnect with myself. But let’s be honest—being a college student comes with tight schedules, tighter budgets, and not-so-healthy dining hall options. That’s where this blog comes in.

Why This Blog?

Living on a college schedule can make life feel like a blur: rushing to class, pulling late-night study sessions, and surviving on coffee and questionable microwave meals. In that chaos, cooking might seem like just another task—but I promise, it doesn’t have to be. Cooking can be grounding, nourishing, and surprisingly therapeutic. Think of it as edible self-care.

Throughout my four years on campus, I’ve had to navigate how to fuel my body without draining my bank account. I’ve figured out some tricks, found some go-to meals, and realized that even the simplest recipes can make a big difference in how you feel—mentally and physically.

What You’ll Find Here

•  Budget-Friendly Recipes
  
•  Quick, No-Stress Meals for Busy Days
  
•  My Favorite Personal Recipes
  
•  Tips for Smarter, Cheaper Grocery Shopping
  
•  How Cooking Helps You Reset
  

Whether you’re craving comfort food, trying to eat cleaner, or just want to learn how to cook something other than ramen, this blog is for you. No pressure, no perfection—just a space to explore cooking as a way to take care of yourself.

So, whether it’s a five-minute quesadilla, breakfast for dinner, or your first-ever homemade steak—make something that’s just for you. Because cooking isn’t just about eating. It’s about caring, creating, and giving yourself what you need.

Let’s stir the stress away, one meal at a time. You’ve got this.