Abs start in the kitchen, not in the gym

For those of you trying to live a healthy lifestyle, lose weight, gain muscle, or just wishing to feel a little better, there are a lot of steps you can take towards reaching your goals. Sure, hitting the gym is beneficial, but you won’t get anywhere in you journey if you aren’t eating right. Healthy foods are essential to the body, and eating right doesn’t have to be hard. Seriously, abs are made in the kitchen, not in the gym.

Eating healthy is important, and companies across Louisville are here to help. Meal prep companies like Prepping with Peppers offer fresh cooked meals every week to help keep you on track, making healthy meals easily accessible. Simply submit your order, and pick up everything you need for the week.

Buying pre-prepped meals helps you stay on top of things when life is too busy to cook. Meal prepping takes a large amount of time out of your day, and not everyone has the time. When you have to resort to buying lunch on the go, it’s hard to track calories and macros, and can interfere with your overall diet and health goals. If you’re not sure, macros are the amount of carbs, fat, protein and etc that you need daily to build muscle, loose weight and or maintain. You can calculate your macros based on your fitness goals for free on Katy Hearns website.

Prepping with Peppers, a Louisville-based meal prep company, offers fresh ingredients, lots of options, and they’re all healthy. Amber Marie Peppers, founder of the company, says that she finds solace in cooking, and enjoys guiding people in the right direction when it comes to food. Her meals are relatively cheap, and the process is user friendly. Simply order online, pick up your food for the week, and when you’re done, bring your containers back for the next week.

Companies like these only have one downside, and it’s that sometimes, the expenses can really add up. Not only are you paying for the food, but you’re also paying for containers, and labor. Luckily, if you plan ahead and shop smart, meal prepping on your own can be easy. Rather than $6-$12 a meal, you can cut your cost per serving to as low as $2.

If meal prep companies are too pricey for you, and if you’re willing to put in a little time, it can be easy to make everything you need at home. Need some inspiration? We’ve got you covered.

Easy Meal Prep Chicken

1 lb. chicken
2 heads of broccoli
2 large sweet potatoes
2 zucchini
Seasonings of your choice (recommend Dash)

Season chicken with salt, pepper, and any other seasonings of you choice. Place into a pan over medium-high heat.
Cook each side for about three minutes, remove from pan.
Meanwhile, preheat oven to 425 degrees. Once preheated, poke holes in potatoes, wrap in aluminium foil, and bake for 35-40 minutes.
Add broccoli to pan with a small amount of olive oil. Cook until tender, and still a little crunchy, add salt and pepper. Remove from pan.
Chop zucchini into slices, season with salt and pepper, and place in pan. Cook for a few minutes, or until soft. Remove from pan.
Using four meal prep containers, divide chicken, broccoli, zucchini, and half of a sweet potato into each container.

A meal prep fan favorite, this recipe is easy to make, and doesn’t take too much time out of your day. Packed with protein and greens, it’ll keep you fuller for longer, and your body will thank you.

Easy Breakfast Toast

1 slice Ezekiel Bread
6 egg whites (or ½ cup premade egg whites)
2 leaves fresh basil
Salt and pepper

Toast Ezekiel Bread
Meanwhile, separate egg whites, or pour ½ cup premade egg whites into a bowl.
Over medium-high heat, cook egg whites until fluffy. Season with salt and pepper.
Chiffonade basil, set aside.
Place eggs on toast, and top with fresh basil.

The easy breakfast toast is healthy for you because it has 26.9 grams of protein to start off your day. And is only 193 calories. Starting your day off with this amount of calories is crucial to maintaining a healthy diet, especially when you workout often. There are also many health benefits to the basil that is on this toast. Basil contains a significant amount of Vitamin K which plays an important role in strengthening bones and assisting with mineralization process of the bones.

Of course, healthy eating is important. Not only can it assist with achieving your body goals, but it can help you feel better, think better, prevent disease, and extend a your lifespan. If you want to get serious about reaching your body goals, watching your diet is the way to go. While eating the right foods is essential to any lifestyle, it is also important to get a lot of exercise and hit the gym regularly.

Bro, do you even thrift?

We’ve all seen those pesky art students, showing off their vintage Levi’s and 80’s windbreakers. They have the worst style, but somehow you can’t help but admire it. Fortunately, when it comes to imitating them, Louisville is here to help.

“I love thrifting. You can get everything you need, and more importantly, find everything you didn’t need. It’s always fun to walk around and try on things that are out of your comfort zone,” student Becca Wells said.

Goodwill is always a fan favorite for pre-loved clothing, but Louisville has some gems:

Acorn Apparel

A giant fur coat is essential to any wardrobe, Macklemore proved that in 2013. Where Acorn finds their racks of fur coats is a mystery, but no one is complaining. Acorn has all of the clothing essentials. Hawaiian shirts? Of course. Ugly Christmas sweaters? The ugliest of the ugly are in stock. There’s even a shelf of cowboy boots for your inner Walmart yodeling kid. The best part? All of the tags are old playing cards. Collect all 52!

Vintage Banana

The shop is located down a weird alley, but don’t be sketched out. Let signs of banana’s show you the way! This little shop is home of all the shirts you would ever need, and organized by color for your convenience. Those distressed Levi’s from 1989 aren’t making enough of a statement? Vintage Banana understands. You can buy as many patches with other people’s names on them as your heart desires. Of course, they can be a little pricey at times, but if you don’t pay $25 for a Budweiser shirt with a stain on it, are you even a cool kid?

Fat Rabbit

Home of all things weird. If you’re looking for a way to blow the money that you should have used to pay your electricity bill, why not buy salt and pepper shakers that look like bunnies? Or maybe a poster of Paula Abdul? When it comes to all of your army jacket, miscellaneous band tees and 80’s pantsuits, Fat Rabbit will always be there for you. Have enough clothes already? No problem! Skip the racks and head straight to the back to find shelves of books, and an entire wall of cassette and VHS tapes. If music on cassette is a little too technologically advanced for your taste, Fat Rabbit offers a large selection of vinyl albums as well.

Women artists leave an impression on the Speed

With the rise of women speaking out and breaking boundaries, the Speed Art Museum’s “Women Artists in the Age of Impressionism” exhibit is right on time.

The exhibit includes work from 87 women across the world, including renowned artists Mary Cassatt and Berthe Morisot. This intimate glimpse into history guides visitors through a time when obstacles female artists faced were deteriorating and finally offering equality in the profession.

The exhibit is designed as a narrative. At the beginning, paintings of close figures like roommates and family are the most prevalent. Stories of women breaking away from their lives to pursue art are featured. As the display continues, the story changes to sections of children, landscapes and daily life.

“This was a show that I knew right away would be a revelation,” Speed Art Museum Chief Curator Erika Holmquist-Wall said.

The paintings are incredible, but showing an audience multinational women artists, famous and emerging, was overdue for the Speed.

Holmquist-Wall said with every exhibition, they are learning about the versatility of the gallery spaces, and this exhibit has showcased that. Holmquist-Wall said having an old-fashioned paintings show of this size and quality says a lot about what the museum can handle. Museum membership has increased significantly, and the public reaction to the show has been extremely positive.

Even though the paintings were created over 100 years ago, they are still relevant today.

“I do hope that people get inspired to go home and bring back their mother, friends and even the boys in their lives and really come and have a conversation. It’s through these stories that we can talk about what is happening in our world today,” Holmquist-Wall said.

“Women Artists in the Age of Impressionism” will be at the Speed until May 13, followed by “Picasso to Pollock” in June.

U of L doesn’t deserve Mr. Jim

James Bronger Sr., known to students as Mr. Jim, is more than just an employee at McAlister’s Deli. He’s the most wholesome thing to have ever graced this university.

As a former TARC driver, Mr. Jim said he loved his passengers, and now at McAlister’s, he loves the students the same way. This is evident not only in the way he brightens students’ days, but also in the way he contributes small things behind the scenes. He said because McAlister’s only has unsweetened applesauce, he bought cinnamon, and he also bought cheesecake toppings. Despite his popularity, Mr. Jim stays humble.

“I’m not patting myself on the back, that’s just the way I show you all how much I love and care for you guys,” he said.

Students also show an incredible amount of love towards him. He has received cards from students and graduates for his birthday. Mr. Jim said students also recognize him off campus at U of L games and hospitals.

Mr. Jim said he is proud of his students, and stressed how important it is to joke around and help others stay positive about upcoming exams.

“Like your grandpa would do for you back home, this grandpa is going to do for you here,” he said.

He wants to let students know he wishes them good luck, and is proud they made a decision to get a degree in in their fields of interest. He said college is much different from home, and college students work very hard.

“There’s a lot going on for students, and I tip my hat to all of you all who go to college and do the best you can,” he said.

Mr. Jim said there are two important things college students need to know.

“If you’re going to do something, do the best job that you can do and enjoy doing it. Also, I don’t care where you are, always get a receipt.”

Mr. Jim said as long as his health is good, he will stay at McAlister’s and continue to put smiles on faces.

Netflix Originals that make the subscription completely worth it

Black Mirror

With four seasons already released, I don’t know why I haven’t watched this sooner. If you enjoyed the Twilight Zone, you’ll love the sci-fi, plot twisting madness of Black Mirror. Every episode has a different plot with a different cast, so you don’t have to watch in order. Each episode rarely ends with a happy ending, but the will leave you questioning everything you know. If you’re looking for a plot twist that’ll have you haunted for the next three weeks, the episodes Crocodile, and White Bear are the way to go. If you’re ready to cry a little, Fifteen Million Merits and Be Right Back are the ones that’ll do it.

Queer Eye

Who knew that five gay men could make me cry. This revamped version of Queer Eye for the Straight Guy confirms that we’re no longer in the early 2000’s. Queer Eye showcases five gay men, all specializing in different areas from food to design to fashion, and help change the lives of some rather unsightly straight men. Usually these shows can seem detrimental to the person getting the makeover. In the past, hosts have harped on their negative qualities, and tried to change who they were. Queer Eye does the exact opposite. The team finds good qualities, helps strengthen them, and makes sure everyone stays true to themselves. The show is inspirational, comical, and at times, even a tear jerker.

Big Mouth

Puberty was awkward for everyone, but at least now we can laugh at it. This extremely weird, but hilarious Netflix Original makes fun of your entire childhood, with embarrassing moments we all went through. Full of first periods, awkward boners, and “mons pushing,” it’s impossible not to cringe the entire time. You can’t help but side with the absolute madness that is the main character Andrew’s guide through life, the Puberty Monster. If you’re in need of a good laugh, and NOT around your mother, Big Mouth is the way to go.

Stranger Things

Newly released, and with only two seasons, Stranger Things is already a classic. Where Twin Peaks and sci-fi meet, the show has a nostalgic feel to 80’s born parents, and children of (mostly) all ages. With just one episode, you get sucked in, and ten episodes later you’re screaming at the TV and crying that you’ll have to wait another year to know what happens next. If you haven’t seen it yet, what are you doing reading this article? You should be logging into Netflix ASAP.

Losing my best friend: A year later

Last year on March 12, I got a call from my best friends dad. He said that Logan had been in a car accident, and didn’t make it out. Logan had just turned 20, was thriving in college, and helping me do the same.

Since both his birthday and the anniversary of his death are coming up soon, I thought I would share some important things I’ve learned.

No one could ever prepare you for this kind of loss.

Just hours before the accident, I had called him to update him on my classes. I never would have expected that to be the last time. I’ve dealt with loss, but only in old age, when we knew it was coming. This, on the other hand, was on the complete other side of the spectrum. Accidents happen, but you never think they’ll happen to you or someone you love.

Treasure the ones you love.

So often I think back on all the times I never answered his calls, or didn’t grab dinner with him just because I wanted to be alone. Those would have been even more memories I could have cherished. Now, I try to stress to everyone how important it is to realize just how meaningful your friends are. It really is true, that you don’t realize what you had until it’s gone.

Check up on friends and family, even if it hurts.

I was at Logan’s house so often, I probably should’ve started paying rent. Now, I dread going back. Every time, his mother cries, and apologizes, because every time she sees me, she thinks of him. Visiting them has been a roller coaster for the past year, but I can see how much it is appreciated that his friends are still coming to check up on them.

Talking is important, even if it’s just a good cry.

The most comforting thing throughout the entire process is knowing that my friends are going through the exact same thing. I can express my feelings, knowing that they can understand how I feel. Sometimes just crying with a friend and sharing memories we had helps me feel more at peace.

Grieving is a process.

For months, I was so sad about Logan. While I still am, and I miss him every day, I know that feeling down is not the way to go. Logan was such a fun and bright person, he would punch me if he knew I were crying because of him. Rather than bottling my grief in like I did in the past, I share my feelings with friends and family. I’ve given and received an overwhelming amount of support, and will always be thankful for it.

Louisville doesn’t mess around with breakfast

Con Huevos

I never knew how much I needed a Mexican breakfast until the moment I set foot in Con Huevos. The restaurant is small with bright yellow accents, making everything sunny even on gloomy days.

Order anything, you can’t go wrong. Have a sweet tooth? Tres Leches pancakes are the way to go. More of a savory person? The Burrito de Mama will bring tears to your eyes.

Please & Thank You may be right next door, but Con Huevos has all you need for coffee. Their plain coffee will blow even the fanciest of lattes out of the water. If you’re in for something colder, the Iced Cubano will give you visions of Heaven itself.

Nancy’s Bagel Grounds

Not all breakfast spots have to break the bank. At Nancy’s, you can get a New York bagel equivalent with cream cheese for just $2.50. Enjoy something plain, or spice it up with Rosemary Feta, Tomato Basil, and Spinach Feta.

Don’t underestimate the quality of coffee in a bagel shop. Nancy’s pumps out lattes that blow Starbucks out of the water. With interesting combinations like rose and white chocolate, or maple syrup, I’m sure you’ll never go to a chain coffee shop again.

Next month, Nancy’s will be moving to Payne Street in the Clifton neighborhood, and bringing new hours along with them. Soon to open at 6:30 a.m. Nancy’s will be sure to cater to even the earliest of morning people.

North End Cafe

Breakfast for you classy folks. With one location in Clifton and one in the Highlands, it should be easy to check out. North End serves breakfast all day, which if you’re like me, is great news. Who doesn’t love breakfast for dinner?

North End doesn’t skimp on choices. They have everything from the classic bacon and eggs, to fruit parfaits, to huevos rancheros. They also have two different omelettes, and a pancake of the day.

Complete with brick walls and local art, it’s nice to dine somewhere a little “cuter.”

Just get that tattoo already

Sometimes all you need is a sign to get over your fear of doing something. Consider this post your sign.

So many people have great tattoo ideas, and have been wanting one for years, but they don’t follow through. Questions about getting inked? I’ve got you covered.

“But it’s so permanent. What if I end up hating it?”

Of course it’s permanent, that’s why it’s important to think of something you love. The only people who regret their tattoos years later are the ones who got a barbed wire arm band when they were 16. If for some reason you chose something you love, and you decided to hate it five years later, you’re still not out of luck. Unless you got an entire sleeve, chances are you can cover it up with even more tattoos. Tired of tattoos in general? Lucky for you, tattoo removal is common, even though it’ll cost you a lot of money.

“If I get a tattoo, I lose my chances at getting a job.”

It’s important to consider which field you want to start your career. Employers in fields like education and healthcare can be strict on visible tattoos, while those in art and marketing fields are more lenient.

According to the US National Library of Medicine, 14% of Americans have tattoos. That’s around 45 million people. With such a large percentage of the population sporting ink, tattoos are becoming less taboo by the year. The tables are finally turning with around 40% of Millenials claiming they have at least one.

If all else fails, there’s plenty of places you could get tattooed that no employer will see.

“Tattoo shops are scary; I just don’t know if I’ll feel comfortable around those kinds of people.”

There are around 60,000 tattoo artists registered in the U.S. If you can’t find one artist you like, you’re just not looking hard enough. Every artist has a specific style, personality, and fun story to tell. If you’re laid back and like to make conversation, your trip to the parlor can be a memorable. I was nervous before my first tattoo, but the artist cracked a joke and that was it, he made me feel comfortable and secure in the process I was about to go through.

If you’re even thinking about getting a tattoo, talk to friends who have them. They might even go with you when you decide to get yours! Get over that fear and make the appointment, you got this.

Channel your inner Julia Child

If we learned anything from Ratatouille, it’s that anyone can cook. If a rat can put out Paris-worthy gourmet meals, who’s to say you can’t either?

So often I hear college students complain that they haven’t had a home-cooked meal in months. That they’ve been living on nothing but ramen and Wendy’s since they moved in.

Want to know something cool?

You don’t have to go home to have a home-cooked meal.

Pinterest is your best friend.

Dig deep and find recipes that sound good to you. You’ll have to sift through all the awkward casseroles, but I promise, if you look hard enough, there’s a gold mine.

Its cheaper than you think.

Prepackaged foods are expensive. You’re sacrificing better ingredients and overall taste for convenience. Cooking meals in large portions, and eating them throughout the week is almost always the better option. Depending on the dish, cost per serving can be as low as fifty cents, while frozen and prepackaged meals can cost up to $5.

Bread tastes better with love.

When Oprah Winfrey said, “I love bread. I love bread,” I knew she had to be a wise woman.

Take everything you know about bread and throw it out the window. It’s one of the easiest things you can make, and it tastes nothing like what you buy at the store. Store-bought bread is sad. It’s soggy, lifeless, and quite frankly has no taste at all. Bread is supposed to have a hard crust, and a soft, bubbly inside. Taste aside, who doesn’t want their dorm to smell like a French bakery?

You’ll be the coolest person your friend knows.

“I wish I could cook like that,” is one of the most common phrases I hear. The truth is, it isn’t hard. A recipe tells you what to do, step-by-step, so there’s no reason you can’t give it a try. When I have visitors, they say my kitchen smells like an Indian restaurant, and theirs could too if they did a little research!

Eating like a poor college student can be a myth. Throw that ramen away (actually don’t do that, ramen is still the GOAT), and channel your inner Julia Child.

Loving Vincent becomes most successful film booked by Speed Cinema

Now nominated by the Academy for best animated film, “Loving Vincent” is still stealing the show at the Speed Cinema.

Originally intended for only five viewings in October 2017, “Loving Vincent” is still running with 73 consecutive sold out shows. Each booking has consistently filled up the theater, and there are no signs of the excitement stopping over the world’s first hand-painted film.

Every second of the 94-minute film contained 12 paintings, bringing the famous works of the post-impressionist painter Vincent Van Gogh to life.

Completely depicted in oils, “Loving Vincent” retraces the moments before the death of Van Gogh. The film confronts issues regarding relationships and mental health and leaves viewers without many answers.

Dean Otto, film curator at the Speed Art Museum, said Louisville responded surprisingly well to the unique nature of the film. From the moment he saw its premiere, he knew it could have a large local presence. As soon as word of booking the film in Louisville got out, cinema lovers were ready to be a part of it.

“We had sold hundreds of tickets before we had even done our marketing material. There’s a strong audience for independent films here in Louisville,” Otto said.

As long as the booked viewings continue to sell out, Otto says he will continue to show the film more.

Despite the release of other formats of the film, the Speed is still accommodating large crowds.

“When I saw that the film came out on DVD, I thought that this was it, but it still hasn’t died down. People just want that experience of seeing it on the big screen in a room of other people,” Otto said.

The success of the film has brought more attention to the Speed Cinema and the museum as a whole. “Loving Vincent” has brought in a diverse crowd of viewers, from entire families, elderly couples and college aged groups.

Catch “Loving Vincent” at the Speed Cinema until Feb. 11.