A Day in the Life of a Nutrition College Student

6:00am Wake Up and Pray

6:15am Go to Gym


7:20am Shower

7:40am Eat breakfast and Read my scriptures

Oatmeal, chia, cocoa powder, peanut butter, and organic vanilla soy milk

8:00am Get ready for the day

8:30am Walk to class

9:00am Public Health Class

10:00am Study/Help with Nutrition Textbook development

11:00am Volunteer at Wellness Center (fitness assessments)

12:00pm Come home and eat lunch

Kale Protein Sauce with Whole Grain Pasta — recipe coming soon!

12:45pm Direct Nutrition Study Session with other Student Mentors

2:00pm Nutritional Biochemistry Class

3:00pm Study/Homework (or I go early to the wellness center and stay longer)

4:00pm Volunteer at Wellness Center (Nutrition consultations)

5:00pm Walk home to apartment

5:30pm Eat dinner

Tofu Vegatable Stir-Fry with an orange on the side– Recipe coming soon! It’s easy to make, which is perfect for my busy schedule.

6:15pm – 7:15pm Grading for nutrition professors

Handful of frozen almonds.

7:15pm-10:15pm Homework! (and if I have any spare time, I can have a little fun with my roommates.)

10:30pm Write in my journal, Pray and Go to Bed

Which recipe do you want me to post first? The Pasta or the Stir-Fry?

Weight of a Nation

In my Health Promotion Program Planning Class, we watched the HBO’s series of “The Weight of a Nation.”

So many thoughts raced through my mind; here are a few of them:

  • Environmental influences have a great impact on how we feel about ourselves and about the world around us. Many people struggle with their weight. They are embarrassed and desire a greater quality of life. They get tired of feeling like failures.
  • It all starts in childhood: advertisers want to get them hooked fast.
  • Our children can be our motivation to make behavior changes now. “They are our future. They need us. They need us to care.”
  • “It’s not all about what you are eating, but what is eating you.”
  • There is no magic bullet. It’s a change of lifestyle, behavior, and habit. They need support and be realistic for themselves.
  • It isn’t all about food; many times it can be a reason under the surface, and it’s important to address those other aspects of life as well. (Hardship in emotional and social and family life, stress, hormonal, etc.)


What are your thoughts on the obesity epidemic? Where should interventions start?

Homemade Refried Beans

I am converted.

I can never go back. 

Canned refried beans, I’m sorry. 

We must break up forever.

Best refried beans ever! 

Simple ingredients.

High in protein and fiber.

Easy preparation.

No fancy equipment required. 

Here it is.


Add onion, garlic, and oil to a skillet heated on medium heat. Saute until caramelized in color.

Add beans and liquid to the skillet. Begin mashing with a potato masher. (If you don’t have one, the back of a cooking ladle/spoon will work as well.)

Add salt, cumin, and paprika. Continue to mash.

Mash until all the beans are uniform. It usually takes me about 10-20 minutes (depending on how soft the beans are.)

The beans thicken up as they cool down (as the fiber in the beans will continue to soak up some of the liquid).

Serve with your favorite tacos, chips, rice, or guacamole!

Kat’s Homemade Refried Beans


  • 1 large onion, chopped
  • 4-5 cloves of garlic, crushed or minced
  • Oil to coat pan
  • 6 cups cooked pinto beans
  • 2 cups liquid*
  • 1-2 tsp of salt (to taste)
  • 2 tsp cumin
  • 2 tsp paprika or chili powder

Makes about 7 cups total. 


Prepare pinto beans. (I will do another post on how I prepare beans up here at college.)

Saute onion with garlic in a pan with a little oil (about 1-2 tbsp.). I like to use either coconut oil or canola oil.

Add beans, liquid, salt, cumin, and paprika. Mash with a potato masher over medium-low heat until smooth and uniform. (If you don’t have one, the back of a cooking ladle/spoon will work as well.) It usually takes me about 10-20 minutes, depending on how soft the beans are. I like mine a little chunky.

Serve with your favorite tacos, chips, rice, or guacamole!


*I use the liquid from the beans cooking. You can also use broth, water, or even the liquid from the cans if using canned beans.

**I started with 2 cups dried and cooked them in my crock-pot. If you are short on time, you can use three to four 15-oz cans of prepared beans.

***If you have a powerful blender, you can even blend up the beans instead of mashing them to save time.

Print This Recipe

You can easily make a half of a batch. I like to cook a big bath of beans and freeze the extras to have on hand when I want to make another batch; it helps cut down on time in the kitchen (which is a blessing as a college student). 


What is your favorite dish with refried beans?