Eating healthy and avoiding winter weight when stressed.

by Lea Brayton

The all-you-can-eat allure of the dining halls heralds endless amounts of cheese sticks and a well-stocked ice cream machine, making it easy for anyone with a meal plan (and an appetite) to overindulge—especially during the stress of mid-terms and finals weeks.

Studies show we reach for comfort foods and gain weight when stressed, but that doesn’t mean we have to. Trying new, healthy alternatives can be rewarding for your waistline and your study habits, keeping you as physically fit as you are mentally. Stock the fridge and pantry with these healthy and affordable snacks to help you stay focused and fit during the winter season, and avoid that desperate trip to Mickey D’s.

Instead of energy or coffee drinks:

Green Tea—Proven to improve brain function and physical performance, this stimulant is chocked full of amino acids and antioxidants that help repair cell damage… say, from too many shots at the R Bar last night. Drink it hot or cold, and add lemon or a small amount of honey for flavor.

Voke Tabs—Locally produced in Bozeman, Voke Tabs are made of just three ingredients: guarana berry for caffeine, acerola cherry for vitamin C, and caffeine from tea leaves. These little guys pack as much punch as a full can of Red Bull, and improve concentration.

Cranberry Juice—Cranberry juice is rich in antioxidants and vitamin C and it’s known to stave off infection, relieve stress, and detox the body. Don’t mix up this sour drink with cranberry cocktail, which can be packed with sugar.

Senior Tip: It’s easy to confuse hunger for thirst, so keep a water bottle on your desk and make sure to drink as you cram. Staying hydrated will also keep you awake!

Instead of potato chips, Cheez-its, or Doritos:

Kale chips—These easy-to-make dried “chips” are much lower in calories than potato chips, and high in potassium so they keep your immune system healthy during stressful periods. Play around with flavors like salt and vinegar or dill, and enjoy that crispy kale-crunch.

Air-popped popcorn—A deliciously simple snack, popcorn is a whole grain, with fiber and antioxidants. We recommend air-popping to avoid the added butter, salt, and oils of microwaveable popcorn, and the sugar of kettle corn. Sprinkle smoked paprika on top, or mix in chopped chives.

Roasted chickpeas—Packed with protein, roasted chickpeas, also called garbanzo beans, are one of most addictive healthy foods around, and for under a dollar a can, they’re super affordable. Drain, rinse and dry, toss peas in a small amount of olive oil, add spices (we recommend Cajun style), and roast under high heat (350 F) until crispy.

Jerky—High in protein and super convenient, beef jerky can be a great finger-food between meals. Look for brands like Krave, that are low in sodium, preservatives, and fat to keep it healthy. Pair it with a low-fat cheese like mozzarella for a filling mid-day snack.

Senior Tip: Keep snacks separate from the desk, so your study area is for only that purpose. You can get up to go grab a snack when you knock out a page of that literature paper, or 10 calculus problems—but make sure you’re actually hungry.

Instead of dips and fattening processed spreads:

*Hummus with veggies—Low in calories, and certainly delicious, hummus is a great study snack. You can even make your own (see recipe). Try dipping with some of these super-veggies to pack in even more nutrition for your study session:

• Cucumbers—This crisp veggie contains an anti-inflammatory that improves memory and protects your nerve cells.
• Carrots—Filled with fiber and potassium, carrots are a vasodilator so they bring your skyrocketing blood pressure down.
• Grape tomatoes—High in vitamin C, grape tomatoes promote antioxidant activity in your body and fight off certain types of cancer.
• Celery—A super low-calorie snack,  the magnesium in celery soothes the nervous system and calms your during high-stress periods.  

Almond butter with fruit—Lower in fat content, sugar, and oil than most peanut butters, almond butter is an all-around better choice. It’s high in iron, vitamin E, and magnesium, which boost your metabolism and keep you feeling full. Try dipping with these fruits: (or eating by the spoonful)

• Apples—An apple gives your body as much energy as a cup of coffee, without the heartburn. Apple’s antioxidants fight aging in the brain, and the extra fiber keeps you full and able to study on, dude.
•  Bananas—Stressed and depressed from hitting the books? Have a banana to make you happy! They contain serotonin (the chemical that balances your mood), so you smile as you learn. They’re also high in potassium which makes you more alert, vitamin B-6, and iron. Eat this yellow miracle food before an exam and find yourself relaxed and ready to ace it.

Greek yogurt with berries—Packed with probiotics to help kick bacteria’s ass and strengthen your immune system, Greek yogurt is an excellent snack for college students constantly exposed to germs. Eat plain or combine in a smoothie with berries and chia or flax seed, if you dare.

•  Blueberries—Often called the world’s healthiest food, blueberries are high in vitamin C and antioxidants that support cognitive health so you don’t burn out while on the study grind.
•  Blackberries—These plump berries keep your brain alert and clear, and their vitamin K content aids in muscle relaxation to keep you chill under pressure.           

Senior Tip: Carrots are a poor choice for third-floor library snacking. Don’t be that guy.

Instead of candies:

Dried apricots—Biting into a dried apricot is like the first tear into Swedish Fish, but 1,000 times more rewarding. Full of potassium and fiber, this sweet and healthy fruit is a “dessert” that you won’t feel bad munching.

Mandarin oranges—There’s nothing more convenient than popping a Cutie into your backpack before heading to the library.  Each sweet slice is bursting with calcium and fiber, and lowers cholesterol. Try dipping these in dark chocolate.

Frozen grapes—Frozen grapes are a sweet treat that helps you meet your calcium, vitamin C, and protein needs. Pop a few off the vine to savor a healthy and refreshing snack. Bonus—the chill from the grape keeps you alert!

Fruit leather—Pureed, layered, and then dried, fruit leather is a good way to bring fruit on-the-go. And, since it tastes more like a fruit roll-up than actual fruit, you can trick all your friends into eating a healthy snack, too. 

Senior Tip: Studying at the Co-op means you have access to lots of different healthy, local food options and the walk home or back to campus will give you a study break and a little fresh air to stay relaxed.

Instead of ice-cream and cakes:

Frozen bananas—We’ve already talked about what bad-asses bananas are. Try putting brown bananas in the freezer, and pureeing a few with a tablespoon of almond or peanut butter for a treat very much like ice-cream. Or, peel and dip a banana in honey and roll it in crushed nuts, then freeze it to enjoy later for a mouthwatering study break.

Cinnamon applesauce—A cup of cinnamon applesauce (best when chunky) is low in calories if unsweetened, and high in protein and fiber. Warmed applesauce is as comforting as a hot mug of tea, but even more delicious when it’s served with a cold scoop of frozen yogurt.

Senior Tip: It’s tempting to eat when bored, or as a distraction from studying. Try to eat on a schedule—a small snack every few hours to keep you fueled without letting you get hungry enough to binge on Pickle Barrel and barbecue potato chips.   

Instead of microwavable foods, frozen pizza, chicken nuggets, or Hot Pockets:

Peppered avocado with hard-boiled egg—Avocados are packed with healthy fats and fiber, and this creamy fruit is a filling alternative for a frozen meal. Simply slice in half, remove the pit, and fill the divot with a halved hard-boiled egg. Top with black pepper and salt.

*Baked parsnip fries—More of a desert than they are a meal, these “fries” are only a little more time consuming than baking a frozen pizza. Get the full recipe to enjoy these next time you’re studying for that e-chem exam.

Tuna and whole-grain crackers—Impress your girlfriend with tuna salad study “sandwiches” on whole-grain crackers for a quick but satisfying meal to keep you full while you cram. Just replace the mayo with plain Greek yogurt to keep this protein-packed snack healthy.

Senior Tip: It’s easy to reach for something quick and convenient when under pressure to get work done, but taking a small break to cook a healthy meal can help your body de-stress and get the nutrients it needs to keep chugging along. You can’t live on ramen and beer forever, despite what your roommate thinks.  

With all these snacks available at Town and Country, the Co-op, the Bozeman Winter Farmers’ Market, and other area grocery stores, there’s no reason not to keep a few on hand for your next study session.

*Recipe for at-home hummus: Shape magazine has an excellent guide to easy at-home hummus. We recommend the Classic, but instead of tahini, which can be expensive, just use plain Greek yogurt!

*Recipe for parsnip fries: There is nothing more delicious than hot-from-the-oven fries—especially when they’re covered in natural peanut butter instead of salt and oil.

by Pat Hessman

He may not hold the legendary status of Champ Bobcat, but the scraggly scamp dubbed Clarence Mjork (pronounced mee-york) is one MSU icon you should know about. You’re probably wondering, just how did this strange hobo become an enduring MSU icon?

For starters, he never attended MSU. In fact, he wasn’t a real person. The native of fictional town Endgate, Montana hails from a 1933 prank orchestrated by the Montanan, the college’s now-defunct yearbook, in which editor Dave Rivenes, Chris Schlechten and Bill Rider created an entirely fictitious yearbook, and Mr. Mjork (played by Rider) took center stage. All throughout the yearbook, Clarence was inserted into photographs of teams and clubs holding woman on his laps, showing off a giant fish, and even hanging from a lamp. He was ascribed membership to over 25 clubs, held the adviser position for all four class levels, and worked six positions at the Exponent alone. One page even claimed there were eight individuals at MSU named Clarence Mjork who all hailed from Endgate but were completely unrelated despite their identical appearances.

Keep in mind, this yearbook was created about seventy years before Photoshop became commonplace. Rivenes worked closely with Schlechten to carefully plan photographs and splice negatives to insert Clarence into so many pictures. Making the feat even more impressive was that the trio created the parodic edition of the yearbook in secret while Rivenes oversaw the rest of the yearbook staff’s creation of a standard yearbook that ultimately went unpublished.  By the time the prank came to light, university president Alfred Atkinson realized it would be too time consuming and expensive to recall the yearbooks and print the legitimate edition, and thus, Clarence Mjork’s Montanan became the official yearbook of 1933.

Orchestrator of the Mjork prank, Dave Rivenes, found success in a broadcasting career after college.

Nearly eighty years after this prank, Mjork still makes the occasional MSU appearance. In 2003, a man dressed as Mjork was named marshal of the Homecoming parade. He reappeared in the MSU Exponent on the cover of its 2010 April Fools edition, and periodically appeared on a video segment dubbed “Clarence Mjork’s Apocrypha.”

Mjork shares his opinions on gingers.

Clarence Mjork may not be the best-known icon of MSU, but his humorous legacy will undoubtedly persist for years to come. He remains a great reminder that one should never take themselves too seriously, especially at college. Even if the Montanan published its last edition in 1991, Mjork seems to keep finding ways to return time and time again.

by Katie Rodriguez

As a graphic design student at Montana State University, I have the privilege to work hard and play hard in this beautiful place we call Montana. The vast outdoors are great for obtaining natural, free inspiration. The beauty and outdoor opportunity of Montana have really had an impact on my design style. With the strong community-feeling of Bozeman, you are able to see locally produced designs everywhere you go, from the morning coffee shop menu to farmer’s market products, local breweries, and strolling through Main Street’s local shops.

The graphic design program covers numerous periods of art history, and you will work in a variety of media and materials throughout the four-year program. As a graphic design student, you will have access to the School of Art’s vintage letterpresses, computer lab, studios, and other facilities. You can also expect to take basic and advanced course in topics like design principles, motion graphics, sculpture, and illustration.

In a four-year program, friendships are created during late night mounting jobs, last minute printing problems, and five-hour computer classes. Some of my closest college friends I have were made in class. The creativity and originality of every student creates a fun, competitive atmosphere. Every year, senior students and professors visit a nearby city to see top design firms, advertising agencies, and in-house design departments. This year we visited the Boulder/Denver, Colorado area. It was a definite highlight of my senior year and some great memories were made.

My advice for a design student at MSU: don’t have a specific style. Explore and create as many directions, possibilities and techniques as possible. Even though this can be frustrating in the short term–few masterpieces will be developed–the freedom to be able to utilize a whole array of strategies will be incredibly helpful as a professional. While in school, I don’t think it’s helpful to use one’s time to develop an original formal language; this can all be done later.

There are so many classes available for graphic design majors to take. Ceramics, letterpress, metalsmithing, sculpting, printmaking, and independent study opportunities are all great options.

Visit the Graphic Design major info page to learn more.

Interested in interning for design at Outside Media Group? See our internships page for more details.

by Kira Stoops

The M Trail in all its glory.

The whitewashed M at the mouth of Bridger Canyon seems to symbolize Bozeman itself, welcoming travelers from a western perch at 7,000 feet and looming peacefully over the entire town. Technically, however, the huge letter stands for Montana State University, and was bought by the hard labor of the enterprising class of 1918.

In the fall of 1915, MSU sophomores pledged to create a monument to the university. Drawing up a proposal and wrangling a U.S. Forest Service permit, the students earned a day off of class, and 60 young men trudged up Mount Baldy to kickstart the project. In one day, they carefully drew outlines for the 240’ x 160’ letter, pried rocks from the hillside, and carried them by hand to fill in the site. When the snows cleared in spring of ’16, they returned to whitewash their masterpiece.

The M Trail is repainted yearly.

From then on, whitewashing the M became a ritual for MSU freshmen. An honorary society of seven senior men called the Septemviri was established in ’20 to safeguard campus traditions. Alongside a sophomore unit called the Fangs, the two societies prohibited freshman from dating until the M had received its annual coat of lime.

A women’s counterpart to the Fangs emerged, the Spurs, and eventually the two groups joined into one: the Fangs and Spurs. (This past year, they changed names once more to the more descriptive and humdrum “Student Alumni Association”.) Over time, the Fangs and Spurs, alongside various athletic groups, gradually accepted the responsibility for the upkeep of the M, returning annually to re-lime the letter and collect trash along its two approach trails.

Still, by the late 90s, the M needed more than another coat of paint. Led by the late Torlief Aasheim (former director of Montana Cooperative Extension Service and graduate of ’37), university employees, alumni, and community members organized a major restoration of the landmark. They raised $100,000, promptly redesigning and paving the trail’s parking lot, replacing fallen rock, and repairing and improving the trails.

The M Trail offers spectacular views of the valley only a few miles away from the city.

Since then, a new tradition launched at the renovated M. In honor of the first football game of the season in 2007, the Spurs and Fangs lit candles outlining the M, letting the symbol glow into the night.  The candle ceremony seems to honor a caption from the 1918 MSU yearbook: “May the ‘M’ stand long as a symbol of our loyalty to Montana State and a reminder of what a united class can accomplish.”

Want to learn more about the M Trail? Visit Outside Bozeman’s guide to the trail.