09/17/18 Emerald Media - Essentials Guide

September 2018

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BACK TO SCHOOL survival.inspiration.stories

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Six

Words by Hilary Kearns

College is amazing. But it’s also a time of forgetting homework assignments, having trouble studying for finals, or being late for class because you’re still stuck waiting for your drink order at the EMU Starbucks. College can get hard, but the right apps can make it easier.

Here are 6 apps that will help you not only survive, but also thrive in college.

MUST HAVE APPS FOR COLLEGE SURVIVAL

sworkit

For those who worry about getting the Freshmen 15, this app acts a motivator and personal trainer. It has guided video workouts and guided workout plans tailored to your fitness level and schedule. This app allows you to choose your workout allotment time in five minute increments. Whether you have half an hour or only five minute window between school and work, Sworkit can help keep you motivated and makes cramming a workout into your already busy schedule easier.

the starbucks app Early classes mean caffeine, but a stop at Starbucks can involve a long line and an even longer wait for your drink to be ready. Download the Starbucks app so you can order and buy your drink ahead of time on your phone—and skip the line.

This will cut your wait time in half and help you get to class caffeinated and on time.

my study life Keeping track of assignments and exams can be hard. My Study Life is a free app that helps you organize your classes, assignments, and exams. With My Study Life, you can get reminders, track your tasks—homework, assignments, reminders— and manage your classes through day and week calendars. This app also allows you to synch your data across your cloud and devices, and it works offline so you don’t have to worry about losing access in the spotty WiFi areas on campus.

dashlane Dashlane is perfect for those people who don’t want to take a wallet or purse with them everywhere they go. This app keeps your debit and credit cards on file, lets you choose which card to use when shopping and even provides you the option to keep and track all your receipts right on your phone. It also has builtin encryption software that will protect your passwords and keep your personal information from getting in the wrong hands so you can buy with confidence.

listastic Listastic is an easy to use to-do list app that makes creating lists and tracking them easy. You can make a grocery list, a list of textbooks you need to buy from the Duck Store, or a list of chores that you need to do around your apartment or dorm. You can also share your list with other people who have the app, making dividing groceries and chores with housemates easier than ever. It also helps you collaborate with your classmates on group projects, helping track progress and assign tasks with ease.

canvas As a student, you’ll use canvas every day for homework, checking dates for upcoming quizzes, and turning in assignments. While checking from your computer is good, having an app on your phone is even better. With quick access to CANVAS, you can instantly check grades, email your professors, and even set up notifications for upcoming assignments.

It’s a must-have to keep up to date on your classes.

M O N D AY, S E P T E M B E R 1 7, 2 0 1 8 | E M E R A L D E S S E N T I A L S | PA G E 5

E G D

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SET A BUDGET Creating and maintaining a realistic budget for yourself is one of the surest and most basic ways to be efficient with your cash. Start by identifying your net income, and from there you can set spending goals, limits and track your spending. This allows you to be in control of your finances and leaves room for adjustments and changes to suit your needs.

The rush of payday—or loan disbursement— feels great: a feeling of security, the illusion of endless spending potential and the pleasure of a thicker wallet. We look forward to it, and many of us organize our lives around when we get an influx cash or a surplus of funds. But we’ve all felt the sting of guilt after a treat yo self, or the sense of dread watching how quickly life expenses burn a hole in your pocket. It’s hard enough already, and then there’s the gaping black hole that is college expenses — books, random fees, the double espresso and extra bag of hot cheetos you need to get through your 8am. But don’t give in to an early-life crisis yet — it’s not all bad! There are ways to successfully slow your roll and manage your budget: read on for a few life hacks that will help you have your cake and eat it, too.

PA G E 6 | E M E R A L D E S S E N T I A L S | M O N D AY, S E P T E M B E R 1 7, 2 0 1 8

E K OC

P R U O Y G IN

L U RR

NO REALLY, SET A BUDGET Seriously— it’s the first step in getting your financial @#%# together. Unless you figure out how to rule your finances, they will rule you.

JAR SAVINGS HACK An adult version of a piggy bank, this life hack is both simple and super effective. Select a fashionable jar with a tight lid and DIY your label for something you want: “savings,” “vacation,” or “Dixie Chicks concert.” Once your jar is ready, identify a goal, a dollar amount and a timeline. For example, let’s say you want to go on a vacation during winter break of the following year and have 10 months to save, and are choosing to sacrifice your fives. Every time you have a $5 bill (within financial reason), put that bill in the jar for safe keeping. Do not open your jar until you have reached your savings goal! This is a savings hack that rewards the patient —with a trip to Thailand, a down payment for a car, or finally paying off that credit card debt.

K O O TB

STOP BUYING SO MANY LATTES While the very thought of cutting back on caffeine may send a shock of horror through your body, coffee puts a huge dent in your bank account, especially if you favor pricey coffee shops for your fix. Cutting back on $5 mochas in favor of a simple cup of coffee, or—even better—making a cup for the morning at home is an easy way to end up with an extra $100 at the end of the month. This isn’t limited to your daily cup before class, either. Test yourself and try cutting out other frivolous food spending to see how much you can save.

BECOME A DISCOUNT MASTER There is nothing like the feeling of cutting your total in half at the checkout stand with a coupon, discount or promo code. The Student Survival Guide — a massive savings booklet packed full of local discounts and coupons distributed every term to UO and LCC students — is a lifesaver when it comes to local shopping. Get the app on your phone at thesurvivalkit.com or go analog and get a massive coupon book mailed to your door. Bonus Tip: A quick Google search for your favorite store’s coupons can lead to incredible savings on purchases. Most major stores offer online savings and discounts that are available to anyone who checks before they buy.

PACK LUNCHES FOR SCHOOL College life is hectic and it’s hard to make time for cooking a full-fledged breakfast, plus there are those of us who don’t even know how to make one in the first place. Despite these challenges, your wallet will thin out fast if you spend $7 every day on a Panda Express bowl — no matter how tasty they are.

Prepping your own meals and buying snack supplies to take to school will prevent daily spending from sneaking out of control and make your paycheck last longer. As a bonus tip, shop at outlet stores: places like Grocery Outlet, The Dollar Store and Winco often have guaranteed price comparisons and are loaded with pre-portioned snacks or lunch supplies on the cheap.

OFF CAMPUS LIVING TO FIT EVERY BUDGET!

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541-687-1663 • campus@bell-realty.com • 2001 Franklin Blvd., Suite 2, Eugene, OR 97403 M O N D AY, S E P T E M B E R 1 7, 2 0 1 8 | E M E R A L D E S S E N T I A L S | PA G E 7

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FROM THE ONES W

College is hard—and wonderful. University of Oregon s

“Don’t be afraid to ask for help.

Take care of your mental health.

For example, I take one day a week every week and don’t do any homework; don’t even think about homework. It reminds me there’s more than just school and homework and allows me to relax.”

Be BOLD and make friends, as “ scary as it may be. Friends make classes easier and give support during assignments/projects.

Miranda Schiffer

Joyce Chen

UO Junior, Education

UO Junior, Psychology

“

I don’t think anyone should accept college as the be-all-end-all in their educational journey. In fact, they should regard it as a placeholder for their time as they kindle and EXPLORE deeper and more important passions than just their major. Take learning to the next level every day. Go above and beyond the curriculum. Don’t rely on the given text to educate yourself unless you plan on being a lumpy and unrounded individual.

Evan O’Grady UO Graduate, History

“Getting the proper amount of sleep is worth it in the long run. I wish I had learned this earlier. I didn’t always feel it in the moment, but there are diminishing returns to working late into the night. So, do work in the parts of your day when you’re naturally productive; sleep at the time that you sleep best. Protect both of those valuable segments and you’ll save a lot of stress. Please, develop good habits early!”

Masado Ishii

UO Graduate, Computer Science & Math First year PhD, Computing PA G E 1 0 | E M E R A L D E S S E N T I A L S | M O N D AY, S E P T E M B E R 1 7, 2 0 1 8

”

“I didn’t really understand burnout until college. I worked 40 hours a week and took 16 credit hours each term. I also tried to continue my volunteer work. I didn’t have time to join study groups. I did not get the opportunity to fully integrate with the campus community. This caused me to have a small support system.

But this burnout and lack of time took a hard toll. So, remember selfcare. Get to know your peers. Rely on each other. You DON’T have to WORK ALONE to be successful.”

Curtis Ewing

UO Graduate, Mathematics

”

“There are FIVE places you can look to for scholarships and grants with fairly good hope of success: 1) the university’s scholarships, 2) the CHC [Clark Honors College] scholarships, 3) your major’s departmental scholarships, 4) the college of arts and sciences scholarships, and 5) state and federal student awards and grants. I think that scholarships ‘opportunities’ from Fastweb and other such websites are generally a waste of time.”

Jonathan Wallace

UO Graduate, Clark Honors College, Human Physiology, Assistant Research Manager at Oregon Retina

WHO WENT BEFORE

students, graduates and professionals share their advice.

“There is FREE math tutoring in Fenton hall that I found super helpful and would encourage anyone to check out!”

Kaitlyn Fisher

UO Graduate, Ford Scholar

Interview by Sierra McClain

“I am so THANKFUL that I found so many resources to support me in my Christian faith. Being able to be a part of many different ministry groups such as the Onyx House and Good Fight not only equipped me with tools on how to steward my personal relationship with Jesus but gave me a warm and inviting COMMUNITY with many lifelong friendships.”

Holly Ford

UO Graduate, Class of 2018

You’re most likely going to ” change physically. Grow larger,

get smaller. Then bigger again.

IT’S NORMAL. Bodies do that.

Grace Sim

UO Junior, Asian Studies Interested in Oriental Medicine/Acupuncture

”

“One of the most important skills I had to work on in college was writing papers. One of the most important tips to writing college papers is writing to your audience.

Know what your professor wants.

Show up to office hours to see if you’re on the right track. You can do better.”

Johnny Felix

UO Graduate, Mathematics Pursuing Master’s Degree in Education

“My academic advisor was the absolute BEST resource during my freshman year. I visited him every term to look at my classes, to ask questions about program opportunities, and to chat about my UO experiences. Many of my friends now who are juniors and seniors have barely even talked to their advisors, but I think mine changed my college experience for the better.”

Martha DeCosta

UO Junior, English Tutor and Conversation Partner, American English Institute

“After years now of being on campus, a resource I have finally availed myself of (yes, even as a non-student) is UO’s Toastmasters Club (Tuesdays at 7pm in Chiles 125). Many people’s fear of death ranks second only to their fear of public speaking. Toastmasters is a great and encouraging group for overcoming this fear and improving yourself in so many ways.”

Dan Lockwood

Diversity is a huge part of the ” college experience for me. So

that would be my biggest advice: find international friends.

Peter Coury

UO Graduate, French & International Studies

”

UO Christian campus minister

M O N D AY, S E P T E M B E R 1 7, 2 0 1 8 | E M E R A L D E S S E N T I A L S | PA G E 1 1

Apply today for Fall 2019!

You’ve never lived like this. · Great locations to the Oregon campus

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A REALISTIC GUIDE TO SURVIVING STUDENT HOUSING AND ROOMMATES Life in student housing can be a rollercoaster: a new house, roommates, sharing bathrooms and kitchens. Whether it’s a dorm, an apartment or a condominium close to campus, roommate life serves up it’s share of trials and tribulations. It can feel overwhelming, but fear not—many students thrive in a student housing environment, and there are plenty of life hacks to make your ride all the more smooth, and your roommate bonds all the more strong. Check out these tips to make living easier:

Words by Skyla Patton

LIFESTYLE GROUND RULES It’s crucial to set up ground rules about lifestyle choices with your roommates—before problems arise. Keep these agreements strictly to things that would affect yourself or the household — you’re their roommate, not their parent! Smoking, drinking and other personal choices are entirely up to each individual, but it’s helpful to agree on things like where smoking is OK or not OK around the house, or what to do with empty cans and bottles. Discuss important guidelines like a designated quiet time and how much notice each person needs before inviting friends over. This not only helps keep the house clean and organized, but ensures that no problems arise unnecessarily.

CHANNEL YOUR INNER INTERIOR DECORATOR Moving into a new space can feel very daunting and emotional when you’re faced with an empty room or a bare wall after the comforting environment of your parent’s house or previous home. Change is scary, but there’s no reason not to embrace a new room like the opportunity it is — new room, new you.

Try to think of it like a blank canvas, and paint it however you feel will make you happy! Get crazy with your room (and shared spaces if your roommate gives the OK) and really make it your own. This will help with feelings of homesickness and the general process of settling into a new home. Check out Pinterest or Google Images for inspiration on new decor or projects you can DIY to add your own flare.

COMMUNICATION IS KEY Living with roommates, whether or not you’ve already known them, is a delicate balance of your standards versus theirs. It’s important to find middle ground and remember that if you’re frustrated with something, odds are they are as well. Avoiding natural responses like passive aggression (or post-it note battles, we’ve all been there), or bottling up frustration will lead to certain disaster. Remembering to communicate with one another will keep you one step ahead of conflict and prevent unnecessary problems. Organizing bi-weekly house conversations or agreeing upon basic ground rules in the first week or two will help alleviate dissension and prevent negative tension from arising.

Compromise and clear communication are crucial— it can be difficult in the beginning, but the better you get at it, the easier it is to keep the peace and foster a fun, friendly relationship that will endure through hardships. Plus, it’s always nice to actually enjoy the people you live with, right?

CHORE CHARTS

BYLINE

Remember back in elementary school when everyone had a job, and if you did your job well you got a little gold star? Well, sans the gold star (unless you feel like it, no judgement here), a chore or job chart can be a huge help in keeping shared spaces clean and allowing everyone in the house to be fully confident in their responsibilities. This prevents the dreaded battle of Mount Dish, where everyone adds another cup to the pile until you’re all using solo cups and testing the other person’s will to use real bowls and forks. Map out chores, and pick days and time periods to get them done.

M O N D AY, S E P T E M B E R 1 7, 2 0 1 8 | E M E R A L D E S S E N T I A L S | PA G E 1 3

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Books Remember all those times you’ve heard your friends say “If only I had time to read for pleasure!”? Well, there’s no time like the present. We all have so much more time to actually read now that we’re done with college. Find a few books that you know your friends will love and wrap ‘em up for a thoughtful graduation gift that’s sure to please.

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• Dishwasher

Water, Sewer, Trash and Pest Control

Seriously, if your grad friends are anything like me, the end 2050 E 15th Aveof the year (and especially the end of college) means we’re also living off of our last $30. Find out what your buddy’s favorite splurge item is at the grocery store (mine P A G E 1 4 | Eis M Ethe RALD E S S E N size T I A L Sbag | M Oof N D Tim’s A Y , S E P jalapeño T E M B E R 1 7 , 2potato 018 family chips, in case you were wondering) and bring it as a gift. They will be over the moon excited.

ArenaDistrictApts.com

• Heated Double Car Garage

• Private Patios and Balconies

Bell Real Estate 2001 Franklin Blvd., Suite 2 Eugene, 97403

Shared units

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campus: 541-501-3513 • Main office: 541-686-6188

Parking Problems Persist, but students have some new options Words and Photo by Sierra Dawn McClain

While school, work and social life are among students’ most daunting challenges, parking may be the most grueling. It’s expensive. It’s hard to find a spot. Sometimes it’s unsafe.

“I racked up $275.00 in parking tickets this year,” said an unnamed UO student. “Trying to get to class is a nightmare if you make a mistake or park in the wrong place and get towed.”

Most parking is on the perimeter of campus, meaning a lengthy walk to class. Even if you score a space, parking at meters costs $2.00 per hour weekdays and $1.00 per hour weekends— which adds up quickly.

Many students find it more economical to get a parking permit: $33 monthly, or $297 per school year. According to the UO Department of Parking and Transportation, 1,000 permits are issued to students annually.

But transportation is changing in Eugene, and the university’s parking situation may change as a result.

Ride-sharing programs Lyft and Uber have the green light to start operating in Eugene and Springfield. Lyft had its debut Sept. 5, and Uber launched Sept. 6. The University of Oregon has designated spots on campus for ride-hail pickups. As a result, fewer students may need to bring cars to campus.

Brittany Quick-Warner, president and CEO of the Eugene Chamber of Commerce, said Uber will provide a “critical [resource] for our university students.”

But cars aren’t the only way to travel. This BYLINE/PHOTOCRED April, PeaceHealth Rides launched its bike sharing program. Lindsay Hayward, the general manager for PeaceHealth Rides, said that Eugene—with its bike paths, active community and large student population—is ideal for bike sharing.

There is still work to do, but the university and city are striving to improve transportation.

Lane Transit District offers free bus service to UO

students and employees with ID. The UO’s Safe Ride and Designated Drive Shuttle programs help students get home safely, and the Access Shuttle serves disabled individuals. UO carshare allows 24/7 rentals for members.

Despite these resources, the university’s transportation problems are far from solved.

“I think the biggest issues for commuters are cost and safety,” said UO student Elizabeth Figlio, who has worked for the UO Campus Shuttle and volunteered for Safe Ride. “Campus parking passes are expensive, and if a student doesn’t drive to and from campus, they run the risk of getting robbed or attacked, or their bike being stolen.”

Figlio thinks a centrally-located campus parking structure would make passes cheaper and spots more accessible. But until the system changes, students will have to commute and park strategically.

AVOID PARKING TICKETS Get a parking permit at the UO Parking and Transportation office.

Carpool: cheaper permits are available for carpool groups.

Check out the Peacehealth Rides bikeshare and download the app to your phone.

Get Uber or Lyft. Find a map of the ride-hail locations on campus by visiting www. uoregon.edu/maps.

M O N D AY, S E P T E M B E R 1 7, 2 0 1 8 | E M E R A L D E S S E N T I A L S | PA G E 1 5

Max Norris

Tillamook, Oregon Political Science Major and Business Admin. Minor Class of 2020 “I’ve been around all summer and campus has kind of died down, so I’d say the energy surrounding the new freshman class and all the returning students. Being back in class, of course and getting back to learning. Only two more years left!”

What Are You Most Excited About For The Coming Year?

Jasmine McKinley Bay Area Native UO SOJC Class of 2020 Reporter for DuckTV

“Honestly I’m pretty excited just to actually try new things this year at the University of Oregon. It sounds corny, but there are so many departments and things just on the campus itself. I need to involve myself in more, just even the EMU, or specifically the Native American museum. I am Native American and that’s something. For almost 3 years now I’ve never even tried to get in touch with for my own culture, so I’m just excited to grow more this year by exploring.”

Mohammed Aljamid

Exchange Student from Saudi Arabia Class of 2020 Lane Community College/Business Major “I’ve been in Eugene for about two years and coming from a small village in Saudi Arabia, I love the atmosphere.

I love the busy environment and love how populated the campus gets around during the academic year.”

Johannes Zobel

Exchange Student from Germany UO Business Major WHU - Otto Beisheim School of Management “I am excited about getting to know the American college life and exploring the Oregon landscape. My university is a partner school with the University of Oregon Lundquist School of Business. Every Bachelor student must do a semester abroad, I chose the UO over the University of Wisconsin because of the beautiful landscape Oregon has to offer. And it’s not as cold during the Winter.”

PA G E 1 6 | E M E R A L D E S S E N T I A L S | M O N D AY, S E P T E M B E R 1 7, 2 0 1 8

Cynthia Aguilar-Arizmendi

Acapulco, Guerrero, Mexico UO SOJC Class of 2020 Athletics and Contracts Finance Committee for ASUO “I’m looking forward to making my third year at the UO the best one yet. With hard work and perseverance, I know that I’ll be doing some great things at Allen Hall!”

TELL US... your worst roommate story ever

Three anonymous stories from the trenches of shared living.

Interview by Julio Jaquez

Dirty Women I basically lived in an apartment with 3 girls I had some form of relation to with, but had no relation to each other. I never knew how women could be so uncleanly until the day I visited my neighbor’s apartment filled by men and noticed it was hella clean. Overall, it was just a bad living situation because all 3 of them had boyfriends.

I never had any alone time or could walk in my house without seeing one of them tagged alongside with their boyfriends. One of my roommates had a cat that would pee everywhere in the house and, of course, I was the only one who noticed. The whole apartment stunk of cat piss and it seems like the only one who noticed the odor was myself. When the pee was finally cleaned up, it would always end up being by me. This wasn’t the only thing that caused the apartment to become dirty and disrespected my space. These occurrences traumatized me so much that I ended up living with my mom who recently moved to Eugene. After all that, I would much rather live with a spouse or a friend.

The Rice Cooker After my 1st year of college, it was finally time to accept the responsibility of renting my first apartment. I was ready to accept the responsibility and everything else that entailed with living on the opposite side of Eugene. From Day 1, it was set in stone amongst my other roommates who had dish duty on specific days. With high expectations, I expected each of us to accomplish our weekly duties. Many of them did, but the dishes often took a backseat. One day, I came home rejoicing after my long day on campus knowing it wasn’t my day to do dishes. Dishes were stacked.

The next day came and nothing had been done about the dishes. Day after day passed and the dishes continued to pile up.

It had been at least a week until the dishes were done - but not everything. About two months after the dish incident, I checked the rice cooker to make a nice rice accompanied with protein-packed chicken. Come to find out that the rice cooker was filled with black mold and maggots. No wonder the kitchen smelled. Because of that incident, we make sure to wash the rice cooker after every use.

Those Who Are Closest To You Are Often The Worst This girl I lived with acted very suspicious and had been known for coming into my room; taking things from it. Before Christmas, I locked the door considering her suspicious past. I wanted to make sure no funny business was going on. While I was gone, I had this feeling that something was going on back in Eugene concerning my apartment. I then proceeded to call the leasing office asking for help and [they] eventually ended up helping me investigate. They found out that my roommate broke down my door and was letting her friend live in my room while I was gone.

Once I returned home, I confronted her and she denied everything. With help from the apartment managers, I investigated and found out the apartment’s monitoring cameras caught evering on camera.

creative commons M O N D AY, S E P T E M B E R 1 7, 2 0 1 8 | E M E R A L D E S S E N T I A L S | PA G E 1 7

5

dorm-friendly recipes you can make in a jar Words by Hilary Kearns

Living in a dorm for the first time and juggling the busyness of being a student can easily lead to unhealthy eating choices — like living on Taco Bell, ramen noodles and pizza. But this doesn’t have to be the case. You can make delicious meals in your dorm that are healthy, satisfying, and good for you. All you need is a ball jar and some simple, affordable ingredients to make these five delicious, healthy meals.

CHILI WITH CORNBREAD CRUST Cornbread and chili scream fall! You can easily make this seasonal favorite in a jar for a portable meal. To do it, you can make the chili from a recipe— I like the Food Network’s recipe for Simple, Perfect Chili—or use your favorite can of chili and put it in a jar 3 quarters full. For cornbread, you can make a mix from scratch—Betty Crocker has a great recipe for Cornbread— or use a box of cornbread mix like Jiffy or Krusteaz. Mix up your batter and dollop on top of the chili, leaving about 2 inches clear at the top of the jar. Bake the jar with the lid off on a cookie sheet at 375 degrees for 17-22 minutes, or until the cornbread is golden brown on top. Bake multiple jars to have several meals throughout the week. Then enjoy your home-cooked meal, at home or to go.

Ingredients:

Toppings:

3/4 cup or 1 can of chili 1 recipe of cornbread batter salt and pepper to taste

shredded cheese, onions, sour cream

ACAI BERRY BANANA SMOOTHIE Smoothies are perfect for those mornings when you don’t have time to cook and need an on-the-go breakfast as you rush to class. Adding the antioxidant-rich acai berries will supply nutrients to help you get through your day. In a blender, add all of your smoothie ingredients and blend on high speed for 1 to 2 minutes. Pour into your mason jar and enjoy on the go.

Ingredients: 1 (3.5 oz) packet frozen acai berries or 1 tbsp acai powder 1 banana 1/2 cup coconut or almond milk 1/3 cup frozen berries PA G E 1 8 | E M E R A L D E S S E N T I A L S | M O N D AY, S E P T E M B E R 1 7, 2 0 1 8

FRUIT AND YOGURT PARFAIT Just three ingredients are needed for this delicious recipe: fruit, yogurt, and granola. Use light or Greek yogurt to keep it healthy, and strawberries, blueberries, or bananas to make it sweet. You can switch up the flavor by trying different yogurt and fruit combinations to keep it interesting, and adding granola packs more calories on days you need them-- not to mention a delicious crunch.

Ingredients: 6 oz yogurt 1 cup of fruit 1/4 cup granola

BURRITO BOWL Make your own burrito bowl in a jar. Start with rice or quinoa as a base and add your choice of protein. I like to grill some chicken or even get some rotisserie chicken from Albertson’s or Safeway, but you can add whatever you want. Next, use some vegetables like spinach, lettuce, or onions to make a burrito bowl that rivals Chipotle. Layer ingredients in jar in order: taco sauce, beans, rice, meat, and then toppings.

Ingredients:

Toppings:

1/2 cup taco sauce or sour cream 1/4 cup of black beans 1/2 cup cooked rice or quinoa 1/2 cup chopped chicken, beef, or protein 1/4 cup of toppings

spinach, lettuce, onions, cilantro, tomatoes, guacamole

TURKEY BASIL MEATBALLS WITH PASTA OR RICE Turkey meatballs are a lean alternative to beef, and eating them from a jar helps control portion size. In a medium bowl mix sweet basil, garlic, Worcestershire sauce, and tomato paste until combined. Then add in the turkey meat to make these addictively tasty meatballs.

Once added, mix the turkey meat with your hands, making sure not to overmix. Form into 24 small balls using your hands. Bake for 20 minutes , turning once halfway through. In the meantime, prepare pasta or rice. Once done, layer pasta or rice, meatballs, and sauce of your choice in a jar. Top with fresh basil.

Serve whole wheat pasta or brown rice as a healthier alternative to white pasta.

Ingredients: 1 lb of turkey 1/4 cup basil 1 tbsp of minced garlic 1/2 tbsp of Worcestershire sauce 1/2 tbsp of tomato paste 1/2 cup whole wheat pasta or brown rice M O N D AY, S E P T E M B E R 1 7, 2 0 1 8 | E M E R A L D E S S E N T I A L S | PA G E 1 9

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