Nutrition

  • Nutrition, Saving Money, Technology

    10 Best Back-to-School Gifts for Graduate Students (2026 Guide)

    Graduate school is exciting—but it’s also expensive, stressful, and mentally demanding. Whether your favorite grad student is starting their first semester or returning to finish their dissertation, a thoughtful gift can remind them that someone is cheering them on.

    As someone who has earned a PhD and now supports women in graduate school through Grad Girl Wellness, I know that the best gifts aren’t just practical—they help students stay healthy, motivated, and encouraged throughout the semester.

    Here are 10 back-to-school gifts every graduate student will appreciate (and use).

    1. A Grad Girl Wellness Care Package ⭐

    If you only buy one gift, make it a care package designed specifically for graduate students.

    The Grad Girl Wellness Care Package was created to encourage students during one of the most challenging seasons of their lives. Instead of another generic gift basket, this package focuses on wellness, motivation, and self-care—things graduate students often neglect while juggling coursework, research, teaching, and life.

    Whether they’re celebrating their first week of classes, preparing for comprehensive exams, or trying to survive dissertation writing, this care package is a meaningful reminder that they’re not alone. I’m really saddened by the fact that care packages and gifts seem to be reserved for undergrads–that doesn’t have to be the norm.

    You can shop the Grad Girl Wellness Care Package here:

    Grad Girl Wellness Etsy Shop

    2. A High-Quality Reusable Water Bottle

    Hydration is one of the simplest ways to improve energy and concentration, yet it’s often forgotten during marathon study sessions.

    A durable insulated water bottle keeps drinks cold all day and serves as a gentle reminder to take care of basic needs—even during finals week.

    Check out this Camel Back example!

    3. Noise-Canceling Headphones

    Graduate students spend countless hours reading, writing, and attending virtual meetings.

    A pair of quality noise-canceling headphones can transform a noisy coffee shop or busy apartment into a productive workspace.

    I’m a fan of these noise cancelling Airpods!

    4. An Adjustable Laptop Stand

    Hours of writing papers and analyzing data can wreak havoc on your neck and shoulders.

    An ergonomic laptop stand helps improve posture and makes long writing sessions much more comfortable.

    Here’s a great place to start!

    5. A Weekly Planner or Productivity Journal

    Graduate school requires balancing deadlines, meetings, classes, research milestones, and personal responsibilities.

    A planner helps students organize everything in one place and reduce the mental load of trying to remember every deadline.

    6. Blue-Light Blocking Glasses

    Many graduate students spend 8–12 hours each day looking at screens.

    Blue-light glasses may help reduce eye strain during long writing sessions and make late-night work feel a little easier.

    Check out these frames!

    7. Gift Cards for Coffee—or Better Yet, Lunch

    Yes, coffee gift cards are always appreciated.

    But don’t overlook restaurant or grocery gift cards. During particularly busy weeks, having one less meal to prepare can make an enormous difference.

    Every grad student I know loves Trader Joe’s!

    Photo from https://cbo.io/app/public/bidapp/spirit/i/929329

    8. Healthy Study Snacks

    Skip the candy-only gift basket.

    Instead, fill a snack box with protein bars, trail mix, nuts, dried fruit, popcorn, tea, electrolyte packets, and other grab-and-go options that help students stay energized between classes and meetings.

    Check out this protein powered snack pack!

    9. A Kindle or Reading Tablet

    Many graduate students read hundreds of journal articles every semester.

    An e-reader makes it easier to carry textbooks, articles, and books without adding extra weight to an already heavy backpack. It saves paper and makes finding documents and annotations so easy.

    Check out this tablet!

    10. A Wellness Experience

    Sometimes the best gift isn’t something you can wrap.

    Consider gifting:

    • A yoga class
    • A massage
    • A fitness studio pass
    • A meditation app subscription
    • A museum membership
    • A walking date together

    Experiences encourage graduate students to step away from their work and recharge—something they often struggle to prioritize.

    Final Thoughts

    Graduate school is a marathon, not a sprint. The right gift can provide comfort during stressful weeks, motivation during difficult semesters, and a reminder that success doesn’t have to come at the expense of wellness.

    Graduate school can feel incredibly isolating. While students often receive congratulations when they begin their programs, support tends to fade as the months go on.

    A thoughtful gift is more than just a package—it’s a reminder that someone believes in them.

    Here’s to helping the graduate students in our lives start the semester feeling supported, encouraged, and ready to thrive.

  • Food & Nutrition, Nutrition, Uncategorized

    A.M. Recipe: Cabbage Kielbasa Soup

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    My undergrad bestie, Krystal, is an amazing cook and blogger at DC Brown Sugar Bakery.  She has agreed to curate a few quick, healthy and student-friendly recipes to “fit” (pun intended) the Academic Muscle audience.  Enjoy!

    It’s halfway through February 2019, which means that by now, resolutions  made a month ago unfortunately might be broken by now.  In 2018, 45% of Americans pledged to lose weight or get in shape, so there’s a good chance that half the nation’s population has made similar goals this year.

    Jogging, lifting weights, or finding zen in yoga are excellent ways to develop lean muscles. However, those results may never be visible if your diet is poor. Don’t despair! I have a tasty, nutritious and affordable meal even novice cooks can prepare. It’s cabbage kielbasa soup consisting of fresh vegetables, a little starch and protein to give you the energy needed to complete your workouts. It’s also the perfect soup for cold winter nights.

    Get your ingredients together, a calming playlist, and make this easy soup in 30-40 minutes. Then, enjoy this delicious meal, which is not only intended to fill you up but help you see the definition in your legs after all those squats.

    Cabbage Kielbasa Soup

    Ingredients

    1/2 package turkey kielbasa sliced

    soup 1

    soup 4

    2 tablespoons olive oil

    1/2 medium onion diced

    2 medium carrots chopped

    1 celery stalk chopped

    3 red potatoes chopped

    1/2 cabbage head sliced

    1 chicken bouillon cube

    salt, pepper, and dried oregano to taste

    Instructions

    First, brown the turkey kielbasa for about 5 to 7 minutes. Set aside. Add olive oil to a hot pot. Cook the onions, carrots, and celery for 5 minutes and then add the red potatoes. Sauté for about 7 more minutes. Add kielbasa and roughly 4-5 cups water and chicken bouillon cube. Bring the water to a boil and then add the cabbage and seasonings to taste. After the water returns to a boil, reduce it to a simmer. Cook until the potatoes are thoroughly done. Enjoy!

    soupsoup 3

    Thanks so much Krystal for this amazing recipe!  Hopefully, this is the first of many. If you all try this out, let us know what you think.  Also, if there are any recipes you’d like to see from Academic Muscle (how to make them healthier, cheaper, etc.) let me know!

  • Food & Nutrition, Nutrition, Saving Money

    Grocery Haul: October 2018

    Grand Total: $101.63

    Happy fall!  This month I’m really trying to be intentional about eating more, hence why my TJ’s bill keeps creeping higher and higher (FYI I don’t just shop at TJ’s–I’ll explain my strategy in a later post).  My desire to eat more isn’t just about preparing for winter hibernation.  Because of my under eating, I often wake up at 3 and 4 in the morning because my body is craving food.  Needless to say, this messes me up for the rest of the day even if I do  fall back asleep.  If I can manage to get this under control, I’m looking forward to sleeping more, and I also think it’ll be interesting to see how my body responds to getting more food on a regular basis.

    My new-ish item of interest at Trader Joe’s are these vegetable spring rolls….One box includes five pieces and they came up to $3.99.  They are filled with edamame, kale, cabbage and mushrooms.

    This is my second time buying these spring rolls, and there’s a reason–they’re pretty darn good. The first time around, I  baked them following the instructions on the box.  The second time, I used my roommate’s air fryer, which gave them a really nice crunch in only about 7 minutes.  I prefer the airfryer because it’s quicker and more fun to use; however, since I meal prep’ed with these and therefore put them in the refrigerator rather than eating them immediately after I cooked them as it’s suggested, the crunch pretty much just went away.  I know that this isn’t ideal and that the texture is less than desirable, but, even with the slight sogginess, I’m still here for it.

    My lunch this week.  In addition to spring rolls, I made stir fry with TJ pre-chopped vegetables, marinated tofu over brown rice. I also sautéed kale.

    Am I the only one that is willing to make small taste-based concessions for the peace of mind of knowing that your food is taken care of for the entire work week?  Meal prepping for me is more about saving time and money rather than eating perfect meals.  I’m willing to eat a semi-soggy spring roll or two.

    Onwards and upwards.  We’re already half-way through the semester!

  • Exercise, Nutrition

    Protein Powder #Vega4Life

    (Y’all…I just want to let you know that I am alive.  Grading 45 of my student’s midterms, planning for conferences and trying not to fall asleep on the subway has gotten every ounce of my energy, but I’m here.)

    My protein powder of choice is Vega Sport Performance Protein in the flavor of mocha.  I know a lot of people have an initial aversion to protein powder because they don’t want anything synthetic or they’d rather get it from food.  The truth is, especially for us  undereaters, protein powder is an easy way to fulfill our protein needs and can be done in a way that doesn’t involve synthetic ingredients.  How swayyyyyy??? Let me explain.

    When I first decided that I wanted to work protein powder into my diet and exercise regimen, I went to Target and bought the single serving packets of about three different types. I divided one packet into two parts and mixed each with either water or almond milk.  I knew that I would be away doing fieldwork in a year or so, and I needed something that would work when I couldn’t fulfill my first world taste buds. I ended up with Vega All in One Protein in vanilla.

    What I like about it?

    • First and foremost, the taste is amazing. The vanilla flavor is good; however, I transitioned to mocha a few months ago when the Vitamin shoppe didn’t have it in stock, and I’ve never looked back.  Now, I see that moment as divine intervention.  Mocha is pretty much everything to me. It tastes like coffee, and the flavor comes through when I use it with any drink or food recipe.  It’s not at all overpowering, and doesn’t have a chalky taste that one might expect from powdered drinks.
    • Relatedly, it taste good with everything I already know how to make, which isn’t that much. I throw a scoop in with my banana and peanut butter smoothies, and it gives me life. I make date balls, and I swear it takes like I’m eating fudge.
    • It’s plant-based. I have dreams of being vegan, so Vega supports that goal and allows me to still get a significant amount of protein in. Don’t be fooled that you can only get protein from meat—what do you think the animals eat??
    • It’s relatively affordable. I buy mine from The Vitamin Shoppe for about $45 every month and a half.   I was recently persuaded to sign up for their auto delivery program.  I’ve yet to get my first delivery; however, my hope is that the 10% off deal plus the time saved from not having to go to the store will ultimately pay off.

    So yes, this is what’s in my cup (read* shaker bottle).  Do you all drink protein powder and if so, what brand do you prefer?

    *This is not a sponsored post, but ya girl will definitely work for coins ;-).