Health & Beauty

By Kaia Ryden on June 14th, 2025

Craving lasagna but don’t want all the calories? I have the perfect recipe for you! 

This lasagna is one of my go-to protein packed meals for when I don’t really feel like cooking but want some real food that helps me achieve my goals. 

I found out about this recipe while scrolling through Instagram Reels, so shout out to my algorithm for letting me find this gem! 

This recipe is super easy and doesn’t take too much time to cook.  

Here are the ingredients: 

• Low carb tortillas (or lasagna/protein noodles) 
  • For an 8×8 pan, I used about 4 tortillas 
  • The low carb tortillas also provide a good amount of fiber! 
• Marinara sauce (I used Rao’s) 
  • I used one whole jar 
• Whatever ground meat you’d prefer (I used chicken for a little protein boost) 
  • I used about 1 ½ cups  
  • The amount can change depending on how much meat you want 
• Small curd cottage cheese (4% or more) 
  • I used about 2 ½ cups 
  • The amount can change depending on your preference 
• Italian seasoning 
• Egg (optional) 
  • For an 8×8 pan, use 1-2 eggs 
  • The egg is optional for extra structure  
• Your choice of shredded or sliced cheese  
  • I used at least 1 cup  

Feeds about 4 people. 

The recipe can also be adapted for a personal size lasagna (any microwave/oven safe bowl): 

• 2 low carb tortillas 
• Marinara sauce (½ jar) 
• Ground meat (½ cup) 
• Cottage cheese (½ cup) 
• Italian seasoning 
• Shredded/sliced cheese (3-4 slices/ ½ cup) 

Now, into the construction of the lasagna! 

First, preheat your oven to 360°F. 

If you choose to add meat, season with Italian seasoning and cook until brown. 

In your pan/bowl, *lay down your first tortilla (for personal size, I suggest cutting the tortillas into halves or fourths). Next, take some marinara sauce and spread it around the tortilla. Then take some of your cottage cheese and layer that on top of the marinara. Sprinkle your meat of choice and top with some more marinara. Last, take your shredded/sliced cheese and sprinkle on top!*  

Repeat the steps between the asterisks (*…*) two more times, until you have completed 3 layers. For the last layer, put down a tortilla and spread marinara, then sprinkle with remaining shredded/sliced cheese. Finish with a sprinkle of Italian seasoning. 

*NOTE: These steps can be modified however you prefer! I have seen alterations where you only layer cottage cheese once, or you switch out the cottage cheese with ricotta, or not using an egg. (My reminder: You don’t need to use an egg for your personal size!) 

Heating instructions for 8×8 pan:  

• Place it in the middle rack of your oven and cook for 35-40 minutes. 
• You can choose to cover the lasagna with tinfoil for the first 30 minutes but be sure to take it off towards the end (last 5-10 minutes) to get a nice brown on the cheese! 

Heating instructions for personal lasagna: 

• Microwave: Place in the microwave and cook for about 2-5 minutes. 
• Air fryer: Place in the air fryer and cook at 400°F for 10 minutes. 

Let sit for at least 5 minutes before digging in! 

Here’s the nutritional breakdown for all those who like to keep track: 

• Low carb tortillas (Mission carb balance flour tortillas):  
  • Per serving: 70 cal, 6g protein, 17g fiber 
  • Per 8×8 pan: 140 cal, 24g protein, 68g fiber 
• Marinara sauce (Rao’s Homemade marinara): 
  • Per serving: 130 cal, 2g protein, 1g fiber 
  • Per 8×8 pan: 520 cal, 8g protein, 4g fiber 
• Ground meat (varies a lot! I used chicken because it has less calories than beef) 
  • Per 8×8 pan (chicken): 597 cal, 52g protein, 0g fiber 
• Cottage cheese (Trader Joe’s small curd 4% cottage cheese) 
  • Per serving: 110 cal, 12g protein, 0g fiber 
  • Per 8×8 pan: 440 cal, 48g protein, 0g fiber 

And now for the Protein Packed Lasagna total numbers…. (Drumroll please!) 

• Per 8×8 pan: 1,697 cal, 132g protein, 72g fiber 
• Per serving (also personal size): 424 cal, 33g protein, 18g fiber 

If you’re looking for some meal prep ideas, this is a great option for you! You can follow the personal size recipe and prep yourself a couple of lasagna for the week! It’s super easy to microwave whenever you want a push of protein. 

Good luck, and I hope you enjoy it!

By: Kaia Ryden 

May 20, 2025

In recent years, the concept of body positivity has taken social media by storm, sparking widespread conversations and debate. The truth is, society has long placed unrealistic expectations on body shape and size, leading to deeply ingrained stigma. Whether deemed too fat, too thin, too tall, or too short, people often find themselves navigating unwarranted criticism—making the push for self-acceptance more important than ever.

While I firmly believe that no one should be shamed for their appearance, I also recognize that body positivity has its complexities. It’s a sensitive subject that resonates deeply with many, myself included. As someone who has always been a larger girl, I’ve experienced firsthand how body size influences social interactions, self-confidence, and day-to-day experiences. While promoting self-acceptance is essential, it’s also important to acknowledge the nuanced challenges that come with it.

The body positivity movement has undoubtedly sparked important conversations about self-acceptance, but it hasn’t been without its challenges. One of the major concerns is that, at times, the message can be taken to extremes. I’ve come across instances where people claim that anyone who isn’t fat must be fatphobic, or where individuals are shamed for holding differing views on body positivity. While advocating for inclusivity and self-love is crucial, open dialogue and mutual respect should remain at the heart of the movement.

Another issue I’ve noticed is that body positivity often leans more toward fat positivity, while skinny positivity and other body types receive less attention. If the goal is to celebrate all bodies as they are, then equal representation and support should be given across the board. Otherwise, instead of promoting self-acceptance, the movement may unintentionally reinforce insecurities rather than helping to resolve them.

From a young age, I was constantly told how I should look—an ideal that never matched my reality. The image of a so-called “perfect” body became deeply ingrained in my mind, one I feared I would never be able to let go of. However, as I’ve grown older and gained confidence in myself, that unattainable ideal has gradually faded, replaced by a greater appreciation for who I am.

The body positivity movement is built on a meaningful foundation—embracing self-love and confidence regardless of appearance. However, its execution has, at times, missed the mark. While the core message promotes acceptance, the issue arises when the concept of self-love is distorted into resentment toward others. Projecting personal struggles onto those who don’t share the same experiences has been a recurring issue, shifting the focus away from inclusivity. True body positivity should uplift everyone, not divide.

Many factors contribute to being overweight or underweight, including genetics, environmental influences, and lifestyle choices. However, one of the most significant factors is diet. The foods you consume not only impact your physical health, but research also shows they can greatly affect mental well-being. I never paid much attention to my diet until recently, but since making more mindful choices, I’ve truly felt the positive effects—both inside and out.

For anyone struggling with body image, here’s something to consider: Do you truly want to change for your own well-being, or are you just trying to conform to an unrealistic standard? If change is necessary, let it be for yourself—not for societal expectations or pressure from others. Self-improvement should come from a place of self-care, not from the need to fit into a mold that was never designed for you.

Pay attention to what you’re eating, explore your body type and family history, and take the time to understand your health and yourself. Knowledge is power, and self-awareness is key to making choices that truly benefit you. No matter where you are on your journey, never give up—and always remember the heart of body positivity: You are beautiful, just as you are.

By Max Rekela Jasper

May 7, 2025

Distance running is one of my greatest passions. There’s something truly exhilarating about running for miles without stopping—feeling the rush of the wind against my face, immersing myself in my favorite songs, and soaking in the beauty of nature. It’s more than just exercise; it’s a form of relaxation, a way to clear my mind and recharge. Beyond the sheer joy of the run, distance running provides a wealth of physical health benefits, making it one of the most rewarding activities for both body and mind.

Physical Health Benefits

• Cardiovascular health – Running is a powerhouse for heart health, strengthening the heart, improving circulation, and lowering both resting heart rate and blood pressure. Over time, it significantly reduces the risk of heart disease, stroke, and other cardiovascular conditions. The best part? You don’t need to log countless miles each week to reap the benefits. According to a Mayo Clinic Proceedings review, running as little as six miles per week provides nearly the same level of cardiovascular risk reduction as longer, more intense sessions.
• Endurance – Distance running trains the body to utilize oxygen more efficiently, enhancing aerobic capacity and making everyday activities—like climbing stairs or carrying groceries—feel effortless. Strong endurance doesn’t just improve physical stamina; it also boosts overall energy levels, making it easier to tackle daily tasks with motivation rather than hesitation. When your body feels more capable, even simple household chores become less of a burden and more of an opportunity to stay active.
• Muscle and bone strength – Running is a powerful weight-bearing exercise that stimulates bone growth and density, helping to reduce the risk of osteoporosis and fractures later in life. The repeated impact encourages the body to reinforce skeletal strength, making bones more resilient over time. Additionally, running strengthens key muscle groups, including the quadriceps, hamstrings, calves, and glutes, enhancing endurance and stability. It also engages the core, improving posture and balance. 
• Weight management –  Distance running is an effective and accessible way to maintain a healthy weight. Not only does it burn a significant number of calories, but it also boosts metabolism, making it easier to stay in shape over time. One of its greatest advantages is its simplicity—there’s no need for expensive equipment or gym memberships. In warmer months, all it takes is a pair of good running shoes and an open road, making it a completely free way to stay active. While treadmills may be useful during colder months, distance running remains one of the most cost-effective and convenient methods for weight control.
• Immune boost – Distance running plays a vital role in supporting the immune system, helping the body defend against infections and illnesses. Research suggests that moderate running can improve immune function and lower the risk of common illnesses. Regular aerobic exercise enhances circulation, allowing immune cells to move efficiently throughout the body and target harmful pathogens. Running also stimulates lymphatic flow, aiding in the removal of toxins and waste. Additionally, it reduces inflammation and stress—both of which can weaken immunity over time. 

Consideration for New Runners

While distance running offers incredible benefits, it’s not without its risks—even seasoned runners can experience injuries. 

For beginners, investing in the right running shoes is essential to ensure comfort, support, and injury prevention. Fortunately, the Twin Cities area is home to several specialty stores that cater to runners. My personal favorite is Twin Cities Running Company, where the experience goes beyond just picking out a pair of shoes. The staff takes the time to analyze how you walk and run, ensuring a personalized fit tailored to your unique movement. This level of attention makes shopping there an easy choice.

In addition, investing in a running watch can be a game-changer for tracking distance, pace, and overall performance. While the Apple Watch is a solid choice for fitness tracking, I personally recommend Garmin watches, as they are designed with runners in mind. Models like the Garmin Vivoactive 5, Garmin Forerunner 265, and Garmin Forerunner 165 offer precise tracking, ensuring you maintain a steady pace without pushing too hard too soon. These watches provide real-time metrics, helping runners stay on top of their progress and refine their training for optimal results.

Finally, for those new to distance running, it’s best to start with short distances at a manageable pace before gradually working up to longer, faster runs. Building endurance is key—it not only helps prevent injury but also makes the experience far more enjoyable. Rushing into long runs without proper conditioning can strain the body, whereas steady progression allows muscles and joints to adapt naturally.

By Zi Yuan Wong on January 2025

Prior to coming to the United States, traveling did not make sense to me as it seemed wasteful to spend large amounts of money visiting an unfamiliar place for such a short amount of time before coming back after running out of funds. Coming to the US for my studies, I thought of myself content staying in one place and finishing my degree before going back home. The thought of travelling for fun to somewhere far away never crossed my mind once, that is until recently.

Before the year ended, and after much convincing by my relatives, I decided to make use of my time to go for a weeklong vacation along the East Coast to visit Boston, New York and Washington DC, before coming back to Minnesota on Christmas day. Originally, I never imagined myself travelling alone to an unfamiliar place for a week with only my phone as a guide, but this is exactly what happened, and I found myself feeling much better.

Visiting historical landmarks, eating the local cuisine, and meeting new people from different parts of the globe, my journey has proved to be an invaluable one. It was during this journey that I realized the good that comes from travelling, especially in regard to improving my mental health, which has been running on fumes recently.

Travelling as a Stress Reliever

Travelling is known to be great at relieving a person’s stress, which I can attest that it has done wonders in clearing my mind of worries that have plagued me recently. During the trip, I became aware of my own mental baggage and while comfortable, staying alone in one place for long periods of time is mentally unhealthy, where negative thoughts are constantly hovering over me daily and leaving me exhausted.

Going on this vacation allowed me to de-stress by seeing new sights and socializing with different kinds of people, which made me realize that I have been living unhealthily by stretching myself mentally. This trip helped to rejuvenate myself mentally and I ended up happier for it.

Travelling as a Temporary Respite from Daily Troubles

In addition, travelling has allowed me to simply relax and temporarily detach myself from the daily grind which involved stress and loathing. My dread towards the grind has led me to constantly procrastinate on my current work, leaving it untouched and unfinished.

The trip gave me a brief escape from my responsibilities, allowing me to focus on things that I love, like visiting museums such as the Harvard Art Museum in Boston, historical sites like the National Mall in DC, and famous landmarks like Wall Street in New York. While work still needs to be finished when I return, I appreciate the short respite the trip brought me, which has lifted my spirits to prepare for the grind back home.

To be honest, I never expected myself to go on this week-long trip alone, but I somehow managed that and it turned out to be an unforgettable and enjoyable experience which I do not regret having. Despite some minor setbacks nearly derailing my schedule, I sorely needed to leave my mental baggage behind and just relax, and this vacation provided me with the means to do that. Being able to visit new places while eating good food provided some relief from the repetitiveness of daily life.

After going on this trip once, the next trip is now a possibility and no longer some wishful dream. Now that I am back home and more rejuvenated than ever before, I am clearer in terms of what I want to accomplish next, not to mention making plans for my next trip, which hopefully will come sooner rather than later.