4 for 4: Four Healthy Recipes for the 4th of July

1 Jul IMG_5920-2


Have any plans for Independence Day? Picnic? Cook out? Staying in? Most people spend the holidays concerned with one thing: FOOD. Swap the high-calorie barbeque food for some of these simple healthy recipes. Whatever your plans are, these recipes are sure to be a hit. Get ready Bulls; these recipes are so good they should be ill-Eagle!


1.  Red, White, and Blue Salad

It wouldn’t be Independence Day without some red, white, and blue themed food. Drop the artificial colors and try this salad that’s naturally festive. The best thing about salads is that you can swap out foods you don’t like and add your favorites. Have fun with it!


For salad:

  • ½ cup Strawberries
  • ¼ cup Feta cheese crumbles
  • ½ cup Blueberries
  • Greens of choice

For dressing:

  • 1 teaspoon Olive oil
  • Lemon juice (1 yields)
  • 2 teaspoons Honey
  • Salt to taste



  1. Combine strawberries, feta, blueberries and greens in a bowl.
  2. Whisk dressing ingredients together and toss with salad.
  3. Enjoy!



2.  Firecracker Sliders

What’s more All-American than a burger?  Drop the traditional red meat for some ground chicken.  For a vegetarian option you can use this method of using tofu in place of ground meat.


  • 1 lb. Ground Chicken
  • 1 cup Breadcrumbs
  • ¼ cup Red Onion
  • 2 cloves Garlic
  • 1 Egg
  • ¼ cup Sriracha
  • ¼ cup agave
  • Salt & Pepper



  1. Combine all ingredients in a bowl.
  2. Form into about 6 small patties.
  3. Heat griddle or pan.
  4. Cook burgers for 4 min on each side.
  5. Serve as desired. Enjoy!


Serve up these sliders with a bun or choose to make meatballs instead. Get creative!


3.  Patriot Pops

These pops are revolutionary! They are naturally sweet and refreshing without added processed flavors and sugars.


  • 1 cup Blueberries
  • 2 cups Strawberries (or Raspberries)
  • 2 cups Vanilla Yogurt
  • Water for thinning



  1. Pulse blueberries in food processor or blender. Add water as needed to thin.
  2. Distribute blueberry mixture into Popsicle trays. Freeze for 15 min.
  3. Follow blueberry layer with layer of vanilla yogurt. Freeze for 15 min.
  4. Pulse Strawberries in food processor or blender. Add water as needed to thin.
  5. Distribute half of the strawberry mixture into Popsicle trays. Freeze for 15 min.
  6. Follow strawberry layer with layer of vanilla yogurt. Freeze for 15 min.
  7. Repeat steps 5 & 6 with the rest of the strawberries and yogurt.
  8. Freeze for 2 hours or until completely frozen.
  9. Remove from tray and enjoy!


You can get creative here too! Don’t like yogurt? Swap it out for something like pureed bananas.


4.  Freedom-fused Water

If you haven’t tried fruit infused water by now, you’re missing out. No worries! Now is a great time to try or experiment with your water choices. You don’t have to limit yourself to these fruits (although they are super festive). You can infuse your water with all your favorite fruits. Try frozen fruit for a cool chill.


  • 1 cup cut Blueberries
  • 1 cup sliced Strawberries
  • Water



  1. Add fruit as desired to glass of water.
  2. Let sit for 30 min to an hour at room temperature or in the refrigerator.
  3. Enjoy!


This one is super easy, I know! It’s amazing how a little fruit can spruce up your normal glass of water. You could even try adding some fruit to home-brewed Liber-tea. Trust me, you won’t be disappointed.


That’s all, Bulls! We hope you incorporate some of these healthy recipes this Independence Day. Be inspired to make your own healthy choices!

Mental Health: Healthy brain, healthy feelings, healthy life.

27 May

Mental health is defined as “a person’s condition with regard to their psychological and emotional well-being.” Your mental health can contribute to your overall health exponentially. It is extremely important for students to know and understand exactly how they are feeling and why they feel that way.

Feelings of anxiety, stress and irritability are common in college students. School can play a huge part in this. However, it is also very common for students to let these feelings go unnoticed, and that’s when your mental health can become a mental illness.


Just as you would see a doctor if your knee was hurting, you should also see a doctor if you are feeling sad, depressed or unhappy.

How are you feeling? Take this free mental health screening that will point you in the right direction → http://bit.ly/1SEtQra


USF Individual Counseling Services:

To make an appointment → Click Here

Group Counseling Services:

Learning to Let Go → Tuesdays, 4-5pm, May 16th to August 5th

Mindfulness Meditation → Wednesdays, 3-4pm, May 16th to August 5th

Life Hacks → Thursdays, 2-3pm, May 16th to August 5th

Click here for more information on these services.



For students dealing with mental illnesses like depression, bipolar disorder or anxiety disorders, college can be a trying – and even dangerous – time.


The good news it, that many mental illnesses are treatable. By taking the proper steps a person can overcome a mental illness and live a long and happy life. Mental illness is more common than you may think, but it does not define you.

The most common mental illnesses are:

  • Bipolar Disorder
  • Depression
  • Eating Disorders
  • Anxiety Disorders
  • Substance Abuse
  • Cutting or Self-Injury

Learn more Here.

If you have a mental illness you are not alone. Recognizing the signs is crucial to understanding a mental health condition. If you notice the following warning signs in a friend make sure to get immediate help by contacting a mental health professional.

Warning signs:
  • Hopelessness
  • Rage, uncontrolled anger, or seeking revenge
  • Acting reckless or engaging in risky activities, seemingly without thinking
  • Feeling trapped – like there’s no way out
  • Increased alcohol or drug use
  • Withdrawing from friends, family and society
  • Anxiety, agitation, unable to sleep or sleeping all the time
  • Dramatic mood changes
  • Expressing no reason for living or no sense of purpose in life


It’s important to understand that there is treatment and a person can be cured from depression, bipolar disorder, substance abuse or eating disorders.


Help is there for you. The USF Counseling Center will assist you in getting back on your feet. We want you to be the best you. → http://bit.ly/1SEtQra








Try This Green & Gold Tie-Dye Smoothie!

8 May

Happy summer break, Bulls! 

This week, we are showing our Bull pride with a mouth-watering tie-dye smoothie. What is a tie-dye smoothie exactly? Two smoothies blended together into one tasty, colorful and awesome-looking treat.  It is an easy way to make an ordinary smoothie look incredible! 

The secret to creating a tie-dye smoothie? Whip up two very different colored smoothie recipes and then pour them into the same glass. 

Show off your USF pride by tie-dying with these green and gold smoothie recipes. They are also delicious separately or layered together, but tie-dying is easy, looks amazing and doesn’t take much time. 

The recipe makes 4 Mason jar smoothies or 2 tall smoothies, so save the rest for later or share some with friends! Appreciate a lazy summer afternoon by enjoying this Bull-inspired treat by the pool.

Green & Gold Tie-Dye Smoothie Recipe


Want to know what you’re eating? Here are the healthiest ingredients in this recipe?

Kale – Compared to other vegetables, this dark and bitter green contains the largest amounts of antioxidants. Kale is also an outstanding source of fiber, calcium, iron, flavonoids, and vitamins K, A, and C.

Pineapple – This sweet, tropical fruit is high in fiber, manganese and vitamins A and C. Pineapple’s high manganese content may help protect and strengthen your bones.

Avocado – Avocados are a great source of monounsaturated fats. When eaten in moderation these “healthy” fats can help lower cholesterol, reduce the risk heart disease, and improve brain function. They are also full of vitamins E and B6. Vitamin E is responsible for red blood cell formation and protection against free radicals, and vitamin B6 aids in glycogen formation and skin health.

Peaches – This fuzzy fruit is actually a nutrient-dense superfruit. They are full of vitamin C, fiber, potassium, and the antioxidant polyphenols. Recent studies show that polyphenols in peaches may help reduce breast cancer risk.

Greek yogurt – Greek yogurt has less sodium and carbs and more protein and probiotics than regular yogurt. Greek yogurt may improve digestion, boosts immunity and can be more tolerable for those sensitive to dairy.

Drink your veggies with this simple green smoothie recipe! Kale and avocado in a smoothie may not sound so great, but the honeydew, banana, and pineapple enhance the flavor and offset any bitter veggie taste. It’s sweet, healthy, and refreshing. 

Feel free to add in or leave out the wheatgrass powder from the smoothie. This nutrient-rich grass doesn’t add much flavor, but it may be used to help boost energy and metabolism.

This blend of citrusy and tropical fruits is incredibly refreshing. Cube the mango before blending, and if your vegan, swap the Greek yogurt for more orange juice! 



Green Smoothie

1½ cup kale

½ cup frozen pineapple

¼ cup water

1 cup cubed honeydew

½ avocado

1 frozen banana

¼ teaspoon wheatgrass powder

Gold Smoothie

1 cup frozen pineapple

⅔ cup fat free Greek yogurt

1 cup frozen peaches

1 mango

1.5 cups orange juice

¾ banana


  1. Blend the green smoothie ingredients in a blender. For the easiest blend, add the honeydew to the blender first. Transfer mixture to a glass.
  2. Rinse the blender and blend the gold smoothie ingredients. Add the liquid ingredients to the blender first. Transfer mixture to a separate glass.
  3. To create the tie-dye effect, pour the two separate smoothies into a glass at the same time.
  4. Grab a straw and enjoy!

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