benefits of olive oil



You can’t expect to get the best out of yourself if you don’t nourish your body properly. Adding these foods to your diet will benefit your study and lifestyle in general, trust me

HEALTHY OILS olive oil, avocado oil, peanut oil etc. — Healthy oils are high in antioxidants such as vitamin E and they boost your memory.
FISH sardines, salmon etc. — Fish is rich in omega-3 fatty acids, which improve memory and focusing!
COFFEE — Caffeine wakes you up but don’t overdo it: 60 ml per day (the equivalent of two espresso) or less is enough to keep you alert, too much caffeine causes insomnia and anxiety and we don’t want that. Don’t like coffee? Try apples instead!
EGGS — A source of energy, they contain proteins and choline (also called “memory vitamin”… the name speaks for itself!)
CHERRIES — By adding cherries into your diet, you’ll get better sleep, since they’re high in melatonin
BANANAS — I’m not kidding when I say I eat a banana a day. They contain magnesium, potassium, folic acid, vitamin B6 and more. What are you waiting for? Go eat a banana, your brain will thank you!
NUTS & SEEDS walnuts, almonds, pistachios, sunflower seeds etc. — Their nutrients reduce stress, boost memory and help your cognitive functions in general
DARK CHOCOLATE — Contains antioxidants, magnesium and flavonoids. It stimulates blood to flow to your brain and lowers blood pressure
AVOCADO — Avocadoes are filled with healthy fats, magnesium and lots of vitamin E. it regulates blood pressure and improves blood flowing resulting in general brain developement and stress to decrease.
BERRIES blueberries, strawberries, acai berries — another food that should never miss in your diet: being high in antioxidants and flavonoids, berries actually do improve your memory and focusing a lot!
LEAFY GREENS lettuce, spinach, kale etc. — these are loaded with magnesium, vitamins, iron… force yourself to eat at least one serving per day (but if you can eat more, then go for it!)
BROCCOLI & ASPARAGUS — these guys are full of folic acid (1 cup = 2/3 of your daily value). Be sure to have your daily dose of folic acid, as it helps relieve stress and depression.
ORANGES — full of vitamin C which is good for your immune system and also helps relieving stress
OATS — oats will boost your serotonin levels, consequently boosting your mood. i personally recommend whole-grains
TEA — green tea is good for focusing and stress relief, but you know what’s even better? black tea!


1. eating colorful is the easiest way to a more healthy diet (same-color foods often share same nutrients)
2. if you’re a picky eater, try disguising tastes with seasonings, spices (and everything nice) or by combining them with foods you like
3. drink water!!! at least 1 L per day!! carrying a bottle of water wherever you go is the trick!
4. plan ahead + prep your meals!! thereby you will avoid that unpleasant “i don’t know what to eat” situation (which often leads to eating junk food :// )
5. make your grocery list before going to the supermarket!!! pros: less time wasted, won’t get distracted by other things you don’t need to buy, know ahead how much $$ you’re gonna spend
6. ALWAYS check the expiration date of products you buy + know when to consume your fruits&veggies


Tbh, when it comes to study snacks im a very lazy person (plus in my world time is money and i hate wasting precious study time) so i usually eat rather simple dishes. Then, what do i prep when i feel more creative?

FRUIT SALAD (easiest snack ever tbh everyone can do this no matter how bad u are at cooking)

all you need is

  1. love
  2. fruit of your choice
  3. (optional) cocoa powder / cinnamon / lemon juice

what u gonna do now

  1. wash the fruit, peel it (if needed) and then slice it
  2. put everything in a bowl and it’s good to go
  3. BUT if you want, you can add cocoa powder, cinnamon or lemon juice for extra flavor. use your creativity, (almost) anything can work!

i love fruit salads bc they’re healthy, easy + quick to make (not to mention super delicious)!! here you can see one i made w/ strawberries and cocoa powder

FRUIT PARFAIT (another easy option, but a more creative one *sunglasses emoji*)

all you need is

  1. fruit (u don’t say)
  2. oat bran
  3. yogurt

what u gonna do now

  1. wash, peel and slice the fruit
  2. grab a tall glass/mug/whatever and make the first layer with fruit
  3. then add the yogurt for the second layer
  4. third layer is going to be the oat bran
  5. depending on the height of the glass/mug, you may go on w/ the layers
  6. this is optional but you can add toppings if you want to make it look even cuter (and yummier)

what i like about this big bad boy here is that it’s SO fulfilling!!

BAKED PUMPKIN SEEDS (for my savory lovers out there)

all you need is

  1. pumpkin seeds
  2. thats it. thats all u need

what u gonna do now

  1. take a pan and cover it with baking paper
  2. place the seeds on the paper and cook in the oven for 20 mins at 200°C
  3. done!! B)

super simple, isn’t it? and guess what? they actually taste like popcorn!! no lie!!!


all you need is

  1. zucchinis!
  2. lemon juice
  3. pepper

what u gonna do now

  1. wash and slice the zucchinis french fry style
  2. put them in a bowl, add lemon juice + pepper and mix all well together
  3. cover a pan with a sheet of baking paper and place the seasoned slices
  4. cook in the oven for 20-30 mins at 200°C, flipping them over when they’re half done
  5. now you have a more healthy and tasty version of french fries to eat while studying!

(on a side note: you can’t even imagine how painful typing ‘zucchinis’ was to me)


all you need is

  1. oatmeals
  2. a banana
  3. cinnamon or cocoa powder

what u gonna do

  1. peel and slice the banana
  2. smash the banana w/ a fork in a bowl, then add the oatmeals + cinnamon/cocoa powder and mix
  3. cover the pan w/ your trusted baking paper. using a spoon, place the mixture on the paper forming little circular shapes (they don’t have to be perfect)
  4. cook in the oven for 20 mins at 200°C (remember to flip them over at the 10mins mark)
  5. let them cool off for 30-40 mins and they’re ready to eat!

these take quite a bit but you can prep them before starting to study, then you do your revision/practice while you wait for them to cool off and finally you can take a break + enjoy them!

more recipes

10 smoothie recipes
healthy study snacks
22 healthy snack ideas
10 healthy snack ideas (vegan)
snacks for students 1 2 (!!!!)
frushi (fruit sushi!!) recipe
muffin recipes 1 2
black bean wrap
caramel cashew chocolate cookies (gluten-free)
10 healthy pancake recipes
2 ingredients pancakes (!!!!)
easy cheesecake (vegan)
avocado + tomato toast w/ balsamic drizzle

more links

my food tag
staying healthy in college
minimalist baker
the domestic geek
cheap lazy vegan
food masterpost by @studiyng
stay sated whilst you’re motivated by @areistotle
how to save money on food by @studybudyblr
10 study snacks by @saturdaystudying

pictures credits: { 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 }

I <3 you, olive oil.

The Mediterranean diet has become a darling of medical researchers.  It’s known for its veggies and grains, limited amounts of meat, and a good helping of olive oil.  

Researchers believe that olive oil is the key to the superior health benefits of the Mediterranean diet.  

“The health benefits of olive oil are 99% related to the presence of the phenolic compounds, not the oil itself,” explains Nasir Malik, a researcher at the U.S. Department of Agriculture.

Polyphenols decrease heart disease risk factors by lowering blood pressure and cholesterol, reducing blood clotting and improving the health of artery linings. They also reduce cancer risk by lowering inflammation and cellular proliferation. They even reduce microbial activity and infections.

Sounds great, right? But here’s the catch…

When tested, polyphenols were surprisingly low in most commercially available olive oils.

It turns out that 69% of the “extra-virgin” olive oil imported into the U.S. has been shown to be substandard, according to a study out of UC Davis.

Often, the oil is just too old. It’s shipped from place to place before it’s imported and usually isn’t stored well.  By the time it arrives in the U.S., Many of the heart-health compounds have degraded and fizzled out.

Here’s what to look for:

  • Harvest date on the label: The bottle should have a “harvest date” instead of a “sell by” label. The olives should be harvested within the past year.  
  • The container: Buy olive oil in a container that protects it from the light (dark glass or tin).  
  • The taste & smell: If the oil stings the back of your throat a little that tells you the beneficial polyphenols really are there. High-quality olive oil is pungent and often described as “grassy” or “peppery.”

The Benefits Of Olive Oil For Natural Hair

Sabrina Perkins writes:

Olive oil and its production have been with humankind since ancient times and the olive tree has played an integral part in the life of the people of the Mediterranean basin since about the time of the third millennium B. C. Olive oil is the fat obtained from the fruit of the olive tree or Olea europaea. The tree has a life span of around 300 to 400 years. The method of producing olive oil has not changed in thousands of years. The olives are ground into a paste and then the oil is extracted through centrifugal motion with stainless steel. The first extraction creates extra virgin olive oil, where the oil retains the flavor, color, and nutritional value of the original fruit with the exclusion of chemicals and heat.

Keep Reading.

Ayurvedic Ear Oil 

“Using ear oil strengthens the immune system and keeps your lymphs and sinuses moist and nourished. This helps prevent colds, infections and allergies. And just as powerful as the nourishing oil are the immune building, anti inflammatory, antibacterial and antiviral benefits of garlic.

Ayurvedic Ear Oil Recipe

1/3 cup organic virgin olive oil

1 clove garlic – chopped


  1. Throw the oil and chopped garlic into a pot and bring it to a simmer.
  2.  Let the oil bubble and pop to release all the liquid. Press the garlic with a fork to help it release. It’s done when the oil doesn’t pop anymore, it should take about 5 minutes.
  3. Once your garlic oil is done cooking, let it cool, and then strain to separate it from the garlic.
  4.  Lastly, pour the strained liquid into an eyedropper bottle or old tincture glass.


  • Before using ear oil, always run the bottle under hot water to warm the oil. This makes the experience quite soothing.
  •  Drop in enough oil to fill one ear and let it sit for about 5 minutes. Now tilt the head and allow the oil to drain out, and do the other side for another 5 minutes.
  • It’s a good idea to start doing this once every few weeks to keep your ears clear and your immune system strong. If you’re already sick, fill your ears once every hour, until your symptoms go away, you will feel better so quickly.